Category: happiness

“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.

Low-in-Sugar Chocolate Almond Freezer Bites

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

 

I’m a therapist with a love-hate relationship with chocolate. Ha! I can’t tell you how many times I’ve craved a melty bar of cocoa goodness or a handful (or more) of dark chocolate-covered almonds, particularly during my most hectic or emotional-rollercoaster therapy days. Problem is, I’m also sensitive to sugar: a quick dip into a sugar stash is fine and dandy…and then 30 minutes passes and I feel like snoozing. Or worse, my mood suffers and I’m cranky. I intend to show up for my clients, so I’ve had to modify some of my favorite snacks a bit on the days I choose to have them.

I enjoy sharing recipes for treats I’ve been experimenting with at home! It’s not by accident I include specific recipes in a mental health blog: this treat is low in sugar and as we know, sugar can have a significant impact on moods. Dark chocolate can be an acquired taste but trust me–these freezer bites are delish AND easy to make.  If you love chocolate but not the sugar crash after eating it, check these guys out!!

Also, see my earlier post for Gluten free Chocolate Chip Sunny Buddies, which have been a hit at my house. 🙂

Ingredients:

1 cup coconut oil

1/2 cup almond butter

1/4 cup cacao powder

1/4 cup collagen peptides–not absolutely necessary but will add protein and health benefits of collagen, I use this brand [https://sportsresearch.com]

2-3 Tbsp coconut sugar (to taste–coconut sugar is my favorite and it’s lower-glycemic, but you could sub honey or maple syrup)

1/3 cup shredded, unsweetened coconut (optional)

Toppings, such as cacao nibs, goji berries, pumpkin seeds, or anything else (also optional, but adds color and crunch)

Directions: In a saucepan on the stove on low to medium heat, melt coconut oil and almond butter, stir in cacao powder until combined. Add collagen peptides and coconut and stir until collagen is dissolved.

Turn off heat and allow mixture to sit for a couple minutes. I poured the contents of the hot saucepan into a measuring glass with a pour spout, just for more ease with pouring. I then used a silicone ice tray with 1″x1″ cubes (use whatever ice trays you have but these are the most user friendly, mine was from [www.crateandbarrel.com], search “ice trays”); I filled each cube completely with chocolate.

Next, freeze the tray of bites for about 15 minutes, just until the chocolate sets up a bit. Add toppings and press lightly into the chocolate. Return the tray to the freezer for at least 2-3 hours.

Lastly, remove the bites. They’re ready to eat! Enjoy!

 

 

Comfortable being uncomfortable

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

Are you an introvert?

I am an expert solo traveler. I take the “expert” designation seriously, with my budget-friendly international youth hostel memberships and my phenomenal Airbnb guest reviews.  I love the freedom and the decisions I can make independently about how active or restful I want to be. As I write this I’m planning my 10th solo excursion! So stoked for more adventures.

I think the word “travel” paints a picture dependent on your unique reality; often, traveling is an opportunity to see more of the world and expose oneself to a plethora of experiences. And people–it very well may increase interactions with PEOPLE.

I’m an introvert!

Yep. It’s weird because I willingly embrace 25 or more weekly one-on-one planned social interactions, a.k.a. therapy sessions, and I’m introverted. It happens. Conversely, I absolutely need solitude for chunks of time each day to “recover” from my social and work life!

I have enjoyed my introversion for the strengths that accompany the label the past few years, but I didn’t always see my perceived awkwardness as a positive trait. Growing up, the idea of novel social situations made me nauseous. Made me bite my nails and cease all talking–I’d freeze and my thoughts would race. I remember planning in advance what I’d say in class should my high school teachers call on me. I remember keeping to myself and assuming the “peaceful observer” role I had mastered. It still happens sometimes.

Introversion and the possibility of meeting new people–but how does that work?? Solo restaurant reservations, unattached walking treks in LA or Chicago, or unaccompanied baseball games invite a plethora of unplanned social interactions that could render the typical introvert paralyzed with angst. And how awkward, right? I remember mentally preparing to defend my “aloneness” to strangers, praying that I wouldn’t need to ask anyone for help with something because that could be terrifying.

In July 2009 I was a solo-travel baby when I booked a flight to Boston–I attended some scheduled Independence Day events but otherwise explored without an agenda. If you know me well, you know I operate based on an intensely-structured calendar, planned hour to hour (#therapylife). I’ve since flown several times to the West Coast where I’ve rented a car and ventured north or south along the coast (I’ve covered all of Route 1 from Seattle to San Diego!) to hang out in the large metro areas of LA and San Francisco–contrasted by peaceful jaunts into the Redwood Forest and underrated vineyards in Monterey County, CA. I’ve driven loops around the Midwest to check out the Windy City, Memphis to visit family, and St. Louis for ballgames.

I befriended a fellow guest last spring at my Airbnb in Salinas, CA.  She had started temp work at an organic farm nearby; I’d commented on her boldness for starting a job in a place she’d never been. Her response was simple but has resonated:

“I’m becoming comfortable being uncomfortable”.

Whoa. I sat on this idea for a while. I reflected on my own adventures and the opportunities I created through solo travel. Yeah, I sought out some shareable Insta-worthy highlights, started a goal to visit all 30 MLB ballparks (I’m at 14), and honed my clumsy repertoire of conversation starters. That’s all good stuff.

But more importantly, I have gained a new boldness that I can only attribute to stepping outside my comfort zone multiple times, to gather wisdom about myself and my place in the world. I’ve boarded planes/ferries/trains/Ubers, asked for help (me?!!), and offered to share tables in coffee shops. I’ve felt humbled over and over again. I’m able to sit awkwardly with myself and embrace it for what it is… at that moment. I’ve developed security with my identity and growing ability to venture beyond my home base, beyond the familiar. And I think that’s pretty freaking empowering.

Am I still an introvert? Definitely. I still need “recharge” time each day, still, need to allow myself grace to adjust to new situations. And that’s okay, you know?

How to break from routines

I would encourage you to seek ways to break routine on occasion, to get a taste of comfort in being uncomfortable: with travel, trying new food, asking for assistance in a store. The change doesn’t have to be monumental–it could even be therapeutic. How will you do it?

Have an amazing day, friends!

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Rychel

Gluten free Chocolate Chip Sunny Buddies

by Rychel L. Johnson, LCPC, posted in happiness, health, nutrition

Earlier this year I decided I would try the infamous elimination eating approach, the Whole30. I could write at length about my experience over those 30 days, but that’s another post. The instructions involved temporarily cutting out common dietary irritants–dairy (no biggie for me), added sugar (nooooo), and gluten (meh).

“Gluten intolerance” is a phrase we millenials like to toss around, seemingly for fun or for irony (*cough* you do you *cough*) and often without any legitimate basis in actual food intolerance testing. Whatever. It happens, and so do legit gluten intolerance and celiac disease. I’m grateful I don’t have to arrange my eating lifestyle to accommodate a serious condition like celiac disease; however, I found value in avoiding gluten for a month. My digestion definitely improved, and my energy levels felt more consistent. For the purpose of my mental health research, I gained wisdom about the impact of my 30 day gluten-free trial on my moods–I was overall less emotionally reactive (moods were more stable) and I noticed a decrease in my anxiety. Good enough, you know?

While desserts of any kind were forbidden for the duration of the Whole30 (again, whole other post!), I have experimented with several gluten free treats–including these little buddies. I noticed I could eat a couple without wanting to take a nap, which is occasionally how I feel after eating traditional cookies containing grains.

(***Note: These cookies are freaking delicious and with the option for non-dairy if you use vegan-certified chocolate chips. Gluten free or not, give them a try! They also turn slightly green after baking, due to tinting from sunflower seed butter. Your friends may think you’re trying to get them high. I live in Kansas, so I have no comment).

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Ingredients:

1 cup almond flour

1/4 cup coconut flour (I recommend Bob’s Red Mill brand for any grain free flour I’ve tried thus far: LINK)

1/2 tsp baking powder

1/2 tsp baking soda

1/4 cup coconut oil (melted)

1 egg

1/3 cup maple syrup

1 tsp vanilla extract

3 T. sunflower seed butter (could also use almond or cashew butter)

1/2 cup chocolate chips (let’s be honest, I stirred in at least 3/4 cup. And taste-tested a handful more, #sorrynotsorry)

Preheat oven to 350 deg F. Blend the almond and coconut flours with the baking soda and baking powder, set aside. In a second bowl whisk coconut oil, egg, maple syrup, and vanilla thoroughly, then pour wet ingredients into dry mixture and stir completely. Add sunflower seed butter until combined, then fold in chocolate chips. Scoop onto lightly greased cookie sheet and bake 11-12 minutes.

Enjoy!

~RLJ

***Disclaimer: Always consult nutrition pros and do your own research about dietary intolerances and links between mental health and food. I do not claim to be able to diagnose food intolerances and allergies. And while I am licensed to diagnose and treat mental illness, I am unable to do so outside the setting of my therapy practice.