Category: achievement

“Happiness” is a Verb

by Rychel L. Johnson, LCPC, posted in achievement, happiness, mental health counseling, therapy, Uncategorized

Do I have control of my happiness?

Don’t get me wrong, I understand the English language fairly well and am fully aware that the word “happiness” is indeed (if we want to be technical) a noun used to describe “a state of well-being and contentment” (Merriam-Webster, 2004).

However.

The question is, HOW do we get to that optimal state of contentment or happiness? Is it a condition or circumstance that is thrust upon us with similar happenstance to a raindrop landing on our head as we walk outside on an overcast day?  Or is happiness based on DNA, meaning that a person is genetically “wired” to have a set point of overall happiness beginning at birth?

Both these things are true: one’s level of happiness is determined by his or her circumstances and genetics/set point. But there’s more to the equation:

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Intentional activity is the kicker here. Without effort, a solid helping of “happy genetics” and all the good circumstances in the world aren’t enough. According to Sonja Lyubomirshy’s The How of Happiness (find it here), intentional activity is responsible for 40% of the total happiness equation. Forty percent! That’s quite a bit of control we each have over our respective levels of perceived happiness, in my opinion.  Check out this pie chart from Lyubomirshy’s text:

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So how do I add intentional activity to increase overall happiness? 

Here are some ideas based on suggestions I provide for my clients as well as in maximizing my own happiness:

  • devote time to nurture friendships and relationships–create time to check in with friends and family, and be fully present by minimizing distractions (put down the phone!)
  • commit time to goal-setting--setting goals of any magnitude helps increase motivation to continue a positive outlook
  • engage in physical activity that brings you joy–movement is healing and boosts overall mood (it’s science!)
  • express gratitude for what you have–create an ongoing list or gratitude journal to actively take inventory of all the things, people, and circumstances for which you are thankful
  • offer help to others–volunteer your time and energy to family, friends, and/or your community
  • nurture your relationship with yourself–dedicate quality time to being intentional about self-care, seeking quiet time, and acknowledging your own needs
  • dedicate time for spiritual growth–engage in worship, reading Scripture, or whatever else moves you toward closeness to your higher power or state of peace
  • develop coping skills–bad things and thoughts happen, it’s what you do about it that matters
  • schedule time for hobbies–each week try and devote a chunk of time doing something you love (art, music, crafting, building, etc)

For additional information on how to maximize your own happiness and positive outlook, develop coping skills, or seek a therapist for help–please contact me at rychel.johnson@gmail.com.

Bibliography:
Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. New York: Penguin Press.
The Merriam-Webster dictionary. (2004). Springfield, MA: Merriam-Webster.

High-Functioning Anxiety: Slipping Under the “Anxiety Radar”, Perfectionism

by Rychel L. Johnson, LCPC, posted in achievement, anxiety, mental health counseling, perfectionism, therapy, Uncategorized

High Functioning Anxiety

In my previous entry, I wrote about anxiety–pros and cons, types, and goal-setting for symptom management. I currently have therapy clients, family members, and friends in the midst of “seasons of transition” (moving, pregnancy, beginning a new job, starting college, etc.), and ANXIETY is a hot topic as a result.

Below is the link to an article from The Mighty, a resource outlining the everyday struggles and triumphs of people living with disability, mental illness, and/or chronic illness. The report features High Functioning Anxiety–a subcategory of anxiety.

Compared to other types, high-functioning anxiety (HFA, for the sake of my slow typing) is a different ballgame: often it’s undetected by parents, teachers, and peers as the individual can be high-achieving, academically successful, have above-average social skills, and maintain consistent employment.

I’ve had the opportunity to work with a variety of clients I would place into this category–I love working with HFA clients to learn how unique perspectives in achievement and life add to the person’s present level of functioning. In addition, HFA individuals are generally highly invested clients on my caseload and very motivated to work during time dedicated to therapy.

Check the article out for yourself:

http://themighty.com/2016/06/living-with-high-functioning-and-hidden-anxiety/