Optimism

Question 1

10 minutes on an exercise bike

Answer 1

has been proven to reduce desire for a cigarette. (For me, the issue would be craving food/eating.)

Ideas
- Exercise bike for 10 minutes immediately after getting home

The Upward Spiral

Question 2

Make a decision

Answer 2

• Decision making reduces worry and anxiety.
• Make a “good enough” decision, don’t try to make the perfect decision. Trying to be perfect overwhelms your brain and makes you feel out of control. Making a good enough decision helps you feel more in control.
• Even the wrong decision is better than never making a decision. (Even if you have to go back and start over from the beginning, you will accomplish more than if you never do anything!!!)

The Upward Spiral

Question 3

Look for things to be grateful for

Answer 3

• Looking for things to be grateful for is what’s important.
• Gratitude boosts the neurotransmitter dopamine (Wellbutrin also does)
• Gratitude boosts the neurotransmitter serotonin (Prozac also does)

The Upward Spiral

Question 4

You feel happy when you feel like you decided to do something because you feel like you are in control. You don’t feel happy when you do something because you feel obligated to.

Answer 4

Going to the gym because you feel like you have to doesn’t make you feel good. Going because you feel like you decided to makes you feel good.

The Upward Spiral

Question 5

Engaging in a positive outlook makes us better _______.

Answer 5

Problem solvers. In this mindset, we become better at finding resources and support.

The Upward Spiral

Question 6

Get plenty of sleep!

Answer 6

• Have good sleep hygiene.

The Upward Spiral

Question 7

Don’t be afraid to try something again even if it didn’t ___________.

Answer 7

Work before. Just like some days there is traffic and some days there isn’t, there are a lot of things that affect a situation at a particular point in time that can cause something to work or not work. Just because you tried something before and it didn’t work doesn’t mean it won’t work if you try it again.

The Upward Spiral

Question 8

To keep from waking up in the middle of the night, ___________.

Answer 8

Write down worries and plans before bed to get them out of your head.

The Upward Spiral

Question 9

Make a ________ decision, not the _______ decision.

Answer 9

Good enough, perfect. Ask myself if the decision I made is good enough. If it is, then move on.

The Upward Spiral

Question 10

When ruminating, don’t ask yourself _________ questions, ask yourself __________ questions.

Answer 10

Why, what. For example, if you are ruminating about something and asking yourself “why am I such an idiot at this?” stop and ask yourself “what’s one small thing I can do to be better at this?”

Therapy in a Nutshell video

Question 11

When you find yourself having anxiety, …

Answer 11

Thank your brain for doing its job and then move on.

Therapy in a Nutshell video

Question 12

Happy people find a way to ________ themselves when something bad happens. Unhappy people __________ instead.

Answer 12

Distract
Ruminate

The Paradox of Choice

Question 13

Never let the future disturb you. You will meet it, if you have to, ____________.

Answer 13

with the same weapons of reason which today arm you against the present.

Marcus Aurelius

Question 14

We have power over our minds, not _________. Realize this and you will find strength.

Answer 14

outside events.

Marcus Aurelius

Question 15

We are more often frightened than hurt; and we suffer more often in ________________.

Answer 15

our imagination than reality.

Seneca

Question 16

A man can have everything in the world, but if he decides _____________.

Answer 16

he will be unhappy than he is not happy.

Seneca

Question 17

The soul becomes dyed with the color ____________.

Answer 17

of its thoughts.

Marcus Aurelius

Question 18

So return to philosophy again and again, and take your comfort in her: she will make ____________.

Answer 18

the other life seem bearable to you, and you bearable in it.

Marcus Aurelius

Question 19

The happiness of your life depends upon ________________.

Answer 19

the quality of your thoughts.

Marcus Aurelius

Question 20

Choose not to be harmed and _______________.

Answer 20

you won’t feel harmed. Don’t feel harmed and you haven’t been.

Marcus Aurelius

Question 21

Don’t focus on the disappointing aspects, instead ________.

Answer 21

feel lucky to have found the positive ones. (This is entitlement.)

From “Marry Him”

Question 22

Think in terms of giving people points for their assets instead of ___________

Answer 22

mentally deducting points from people for their perceived negatives.

From “Marry Him”

Question 23

Shared values are more important than ________.

Answer 23

shared interests.

From “Marry Him”

Question 24

When thinking of preferred qualities in a mate, keep in mind the law of _______.

Answer 24

percentages.

From “Marry Him”

Question 25

Happy couples describe the early stages of their relationship more _______ over time, while couples who became less happy described those stages more ________ over time.

Answer 25

Positively, negatively.

From “Marry Him”

Question 26

Think of a list of why people wouldn’t want to _____.

Answer 26

Date you. You have bad qualities, too, and someone will likely have to give up some of their preferences if they pick you.

From “Marry Him”

Question 27

First impressions are not a strong predictor of _______.

Answer 27

Success. If someone has objectively good qualities, go out again.

From “Marry Him”

Question 28

Psalms 23

Answer 28

The Lord is my shepherd; I shall not want. He maketh me to lie down in green pastures: he leadeth me beside the still waters. He restoreth my sou: he leadeth me in the paths of righteousness for his name’s sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. Surely goodness and mercy shall follow me all the days of my life; and I will dwell in the house of the Lord for ever.

Question 29

Matthew 6:34

Answer 29

So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

Question 30

Focus on your circle of _________, not your circle of _________.

Answer 30

Influence, concern

7 Habits of Highly Effective People

Question 31

You have to ______ the flowers you want to grow.

Answer 31

Water