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When's the last time you've written down your strengths?

People that recognize and rely on their strengths have proven to be more resilient.

Clifton & Anderson, 2002

Try to pin point the times and settings in which you tend to ruminate.

When a negative event happens we replay it over and over in our head. It's called "rumination".

Bratman, 2015

Make time for some form of exercise.

Exercise has been shown to improve mood and decrease depression.

Rethorst & Trivedi, 2010

When you're down or stressed, ask yourself "What has triggered this feeling"?

Rumination causes anxiety and depression.

Bratman et al, 2015

What ever you find funny…find it more!

People that cope with stress through humor report better overall moods.

Dillon, Minchoff & Baker, !985-1986

If you can laugh at yourself…do it!

Laughter generates increases in positive emotions.

Bachorowski & Owren, 2001

Ask yourself, "What good could come from this?"

Optimism is an effective coping mechanism and generates positive emotions.

Masten & Reed, 2002

Do you have a plan for creating positive emotions when setbacks occur?

Resilient people cultivate positive emotions in themselves and in those around them.

Demos, 1989

Focus on your moment-to-moment sensations. When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations. of the moment.

Short-term mindfulness practices increases our happiness levels significantly.

Davidson, Kabat-zinn et al., 2003

Once you establish concentration, you observe the flow of inner thoughts, emotions, and bodily sensations without judging them as good or bad.

By practicing mindfulness, we can change how we react to stressful situations and improve our mental and physical well-being.

Taren et al., 2013

When things get really tough, take a step back and recall the gifts life has given.

In times of intense personal challenge, gratitude is most prominent.

Peterson & Seligman, 2003

Write down three things you appreciate or are grateful for at the end of each day just before going to sleep.

Research has shown that gratitude can influence sleep quality.

Wood, Joseph, Lloyd & Atkins, 2009

When sleep is a struggle, focus on the 1 best thing that happened to you that day.

Gratitude helps improve sleep quality and duration.

Wood, Joseph, Lloyd & Atkins, 2009