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Cures for Sadness, Part I: Ideas and People

Handling negative emotions

Stuck in sadness
In his classic book Emotional Intelligence, Dr. Daniel Goleman describes one of the most common responses to sadness: rumination. Something happens; we get sad; and then that sadness encourages us to sit and think the situation over, reliving it or elaborating on it or beating ourselves up. These kinds of rumination tend to keep the sadness going.

Being sad can actually be a helpful in some circumstances, as described in “The Benefits of Feeling Bad.” For instance, if I’m sad because I’ve done something unkind to a friend so that the friend is now upset with me, ruminating may help me understand where I went wrong and how I can handle things differently next time. It can also help me formulate an apology and convince my friend that I’m truly sorry.

In many situations, though, being stuck in sadness is simply painful. When this is the case, according to the research Goleman cites and much other research that has come out since he wrote the book, we have several options for finding our way out of sadness.

Thinking our way out
One of the most powerful means of getting out of any kind of negative emotion, a mainstay of cognitive therapies, is using idea repair (officially known as “cognitive restructuring”): see “All About Broken Ideas and Idea Repair.” With this approach we eavesdrop on our own thoughts, find out what it is we’re doing to make ourselves sadder, and change our thinking to relieve that pressure.

Socialization vs. sadness
Another method–one you’ve probably used on yourself or on a friend–is social time. According to research, says Goleman, sad or depressed people who spend time with people they enjoy very often experience a big boost in mood. The barrier here is that a sad or depressed person often avoids the company of others, and activities don’t sound as appealing when a person’s mood is low. This makes friends who are willing to drag you out to have fun when you’re down very valuable.

Without going into great detail, a few of the reasons social time improves mood are:

  • Moods tend to be contagious, so a single sad person in a group of happy people has a good chance of being influenced by the mood of the others.
  • A person who is out in a group is likely to make a greater effort not to act depressed, and acting out a mood is a good way of encouraging that mood. For instance, the act of smiling tends to make people happier even if the smile is completely fake.
  • In a group, broken ideas are more likely to be challenged and functional ideas more likely to be offered as replacements.

In further articles in this series, I’ll talk about other techniques for trumping sadness.

Photo by Beni Ishaque Luthor

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7 Ways to Find Supporters and Partners

Strategies and goals

Following up on my last article, “How Supporters and Partners Help Motivate Us,” here are some ways to find people to help your efforts toward reaching a goal.

  1. Friends and family. It’s not unusual to hide goals from friends and family members, especially goals to fix things in our lives that aren’t going well, for instance getting fit or decluttering. But specific friends or family members who are likely to be sympathetic to our aims–even aims we’d usually keep private–can provide a welcome source of encouragement, feedback, and in some cases inspiration. People you know who are working toward the same goal you are can be especially helpful.
  2. Local groups. The more common a goal, the more likely there are groups to help you succeed in it. Professional associations, Weight Watchers, Alcoholics Anonymous, writers’ groups, and other organizations can be invaluable. In most cases, it’s preferable for the group to include or be run by someone who is already successful in the area in question.
    Three good places to find local groups are the yellow pages, local daily and weekly newspapers, and www.meetup.com, a free resource for finding and forming local groups.
  3. Cognitive therapists. Cognitive therapy can be particularly useful not only in helping work through emotional problems but also in clarifying goals and priorities, clearing away conflicts, and becoming more effective in life. Until relatively recently, far more emphasis in psychological research and practice has been put on people with serious difficulties than on what is now called “positive psychology”: building on strengths and realizing potential. In the last decade or two, this tide has begun to turn, creating much more awareness of therapy as a means to pursuing our better selves. Kari Wolfe contributed an article on this site that gives a good introduction to cognitive therapy, “What in the World is Cognitive Behavior Therapy?“.
  4. Professionals. Depending on your goals, there may be professionals who can help you succeed: organization specialists, fitness trainers, coaches, and others. Both with these kinds of professionals and with therapists, it’s worth putting a good bit of effort into research, as a truly bad fit can be worse than doing nothing at all, but a very good fit can yield benefits far beyond the expected.
  5. Classes. You may not necessarily need more education in the area of your goal, but if education is useful to you and available, getting involved in a class–whether it’s pursuing an MBA, taking a class offered through your local community, or even in some cases taking a course online–can provide connections to people who are care about your goal and can help you move forward.
  6. Online groups and forums. Online groups in many cases don’t offer nearly as much human contact as groups that meet in person, but they can be easy to access and are often large, active and knowledgeable. They can be a source of support and camaraderie online as well as a possible way to meet people who can become friends in person. One excellent example is the free online fitness and weight loss site, SparkPeople.
  7. Events. Events that focus on your goal area can be a great source of new contacts, ideas, friends, supporters, and colleagues.

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How Supporters and Partners Help Motivate Us

Strategies and goals

Recently a reader commented with this useful question: “How do I find people who can support me in reaching my goals, whether by encouragement, having the same/similar goal or even a goal of their own? Are there any tips you can offer regarding how to tell people that I’d like to work on a goal?” In this article, I’ll talk about how other people can fit into your plans for achieving your goals. In the follow-up, I’ll talk about specific ways you can find supporters and partners.

First, it’s worth mentioning some of the benefits of support and buddying up:

  • More resources for information and help
  • More reminders of what you’re doing and why it’s important
  • People to cheer you on and help boost your mood
  • An “audience,” people to witness your progress, making you less likely to just silently let your goal slip (although if you get very anxious about other people’s opinions, this may not be a good option for you)
  • Sometimes, models to emulate
  • Sometimes, companions to do things with
  • Opportunities to maintain a feedback loop, to make it easy to reflect on how you’ve been doing and how you could tweak your approach for the better
  • Increased social time in general, which even if it has nothing to do with your goal tends to improve mood (see “Want to Reduce Stress? Increase Social Time“).

People can help you in a variety of roles:

  • mentors are skilled at doing whatever you’re trying to take on and can provide specific help and guidance. A mentor could be a friend or family member who has already done what you’re trying to do, a specialist like a personal trainer or professional organizer, a therapist, a coach, a teacher, etc.
  • partners want to achieve the same goal you do and can get together with you to work on it. My belief, although I don’t know of any research to back this up, is that partners who are at about the same place you’re in work best, since you two are likely to face similar challenges, and you’ll neither be discouraged by the other person being far ahead of you or impatient at the person being far behind.
  • groups get together on a regular basis to share ideas, witness each other’s progress (or sometimes lack of progress, because occasional failures and setbacks are a normal part of pursuing a goal), offer encouragement, and otherwise help keep each other on track. Online groups generally offer discussion and support without meetings, which adds flexibility but takes away the structure of a regularly scheduled check-in.
  • role models can be people you know or people you’ve only heard of, and have achieved what you want to achieve. Role models offer the opportunity to learn how to successfully reach a goal and a clear reminder that it can be done.
  • supporters include anyone who can make a constructive contribution to your progress by helping to provide information, encouragement, or discussion.
  • competitors are other people trying to reach the same kind of goal as you who inspire you to work harder. Some of us respond well to competition and some don’t. If you’re someone who does, then trying to be the most successful person in your weight loss group or to get an agent before any of your other writer friends can be a good way to stay motivated.

There’s also one group to avoid: detractors. This includes anyone who will get in the way of you achieving your goal, whether or not they mean well. Anyone who encourages or excuses your bad habits, distracts you with things that prevent you from making progress, or actively tries to disrupt you through badmouthing, scoffing, unkind comparisons, or other tactics is worth avoiding if possible, keeping out of the loop if it’s not possible to avoid them, or ignoring if it’s not possible to keep them out of the loop.

Photo by Wootang01

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