From Maesk Counseling in Fort Lauderdale - From Depression to Happiness!

Here is a great article on "How to Become Happier in a Month."  (It was originally written by by Marcel Schwantes / Inc and published at Inc.com.)

Yes, Fort Lauderdale and Broward County can be a great place to live, but we can always improve ourselves and, by extension, the lives of others.  So, whether you suffer from depression, anxiety, or you want to cultivate empathy, or something else, you'll find some interesting ideas here.  Check it out:  

Your 31-Day Personal Development Plan
Day 1: Do something for someone else.
Do a “five-minute favor” for someone. Five-minute favors are selfless giving acts, without asking for anything in return from the people that you help. Examples of five-minute favors include: sharing knowledge, making an introduction, serving as a reference for a person, product, or service, or recommending someone on LinkedIn, Yelp, or another social place.

Day 2: Share your positive experiences with friends and family and watch your joy increase.
Studies published in BPS Research have found that sharing the good things that happen in your life is the way to happiness. In one study, participants that journaled and shared positive experiences with another person at least twice a week were more satisfied with life.

Day 3: Stop striving to achieve.
We all have a tendency to work too much, lose our balance, and, ultimately, our joy in life. It’s the unhealthy feeling that if we don’t do something productive every day, we’ve somehow failed. So allow your perfectionism to rest. Slow down, and know that life is OK the way it is, right at this minute. As you eliminate the need to strive and be perfect, surrender to the universe. You’ll begin to appreciate and focus on other, neglected priorities that bring you joy.

Day 4: Put yourself in someone else’s shoes.
Empathy and compassion are things you can develop, and it starts with thinking about other people’s circumstances, understanding their pains and frustrations, and knowing that those emotions are every bit as real as our own. This helps you develop perspective, and opens you up to helping others, which also enhances your sense of gratitude.

Day 5: Discover your purpose and enjoy the journey.
Remind yourself frequently that the purpose of your life is not to work 10 hours per day, five days per week for 30 years, then retire to a golf course in Florida. Your true purpose should be to discover your calling in life, basking in the joy of the journey along the way, one step at a time. In the end, your legacy is left to these two questions:

· What impact did I make on the lives of others?

· Who did I serve and make better?

Day 6: Stop getting the attention and focus it on other people.
There’s something magical that happens when we let other people have the glory. Reading this may bruise your ego, but when we shine the spotlight on someone else and let that person be seen, heard, respected, and considered special–it becomes enjoyable to do so, and gives us a peaceful and quiet confidence.

Read more: How Mindfulness Meditation Can Improve Your Life in Just 3 Minutes a Day

Day 7: Give thanks. Your situation could be a lot worse.
I don’t care what religion you come from, start your day by thanking your higher power for the things you take for granted. As it turns out, if you make more than $30,000, you earn more than 53.2 percent of Americans. If you make more than $50,000, you earn more than 73.4 percent of Americans. Feeling grateful now? Say a little prayer and give thanks, and then pray for the other 73.4 percent.

Day 8: Exercise more of the P word.
Patience is a virtue I wish more people practiced. It helps you relax and rethink when things are snowballing out of control. Did that guy cut you off on the highway? Relax, take a deep breath, and consider that perhaps he’s rushing to the hospital with his wife in labor in the backseat. Patience helps you see the innocence in other people during those really frustrating moments when you’d like fist to meet wall.

Day 9: Be the first to reach out after an argument.
The tendency for so many of us is to let resentment fester after an argument or misunderstanding, and then cut off the person from our lives until he or she reaches out to us with an apology. It’s convenient. But it’s also just plain dumb. You lose a friendship, a family relationship, or great work connection because your ego has to have its way. Instead, be the first to reach out to make amends, even if you’re the one that has to apologize. That humble act will do wonders; the other person will soften, apologize, and allow you back into his or her life.

Day 10: Just. Say. No.
Truly happy people live a simple life. They have a simple schedule. They don’t take on more than they can handle. They live according to their values and purpose. They have strong boundaries around what comes into their life. And they have no problem saying no. If it doesn’t serve you, if it has little value, and if it doesn’t make you better tomorrow than you are today–just … say … no.

Day 11: React to good news with genuine enthusiasm.
Researchers call it active constructive responsiveness (ACR). If a friend or colleague shares good news (say, a promotion), there are many ways in which you could respond to this news. An ACR response might be, “That’s fantastic! I had no doubts the leadership team would recognize your hard work. Let’s celebrate and get some pizza and beer tonight.” An ACR response shares in people’s joy and excitement, and shows interest and curiosity. By doing so, you’ll maintain strong personal relationships and feel more positive.

Day 12: Be diligent.
Ever looked at an ant farm in action? Every single ant has amazing ambition and self-discipline. They are diligent! If you’re wondering, “Why do I slack off so much?” it may be time to take a long, hard look in the mirror. What’s keeping you from being diligent? Usually the first step of motivation is exactly that–just focus on the first step. Then, it’s one step at a time after that. But whatever you do, get off the couch, stop Snapchatting, and choose to be diligent today.

Day 13: Soak up the wisdom of another person.
If you’re a smart person (and I trust that you are since you’re reading this list), you want to view yourself as a small fish in the great big pond of life–seeking out connections to learn from. So who are the people of influence in your life? Invite one of them to coffee, and learn something new from this person. It will make you better, and he or she will appreciate the chance to pay it forward.

Day 14: Journal about three new things you are grateful for.
Psychologist Shawn Achor told Oprah that you train your brain to be optimistic if you do this for 21 days in a row: Each day, write down three new things you are grateful for.

Read more: How to Be Happy: 10 Science-Backed Ways to Become a Happier Person

Day 15: And while you’re at it, journal about one positive experience today.
Achor also told Oprah that if you spend two minutes daily journaling about one positive experience in the past 24 hours, it allows your brain to relive it, and teaches your brain that the behavior matters.

Day 16: Exercise for 15 minutes.
Achor also told Oprah that if you hate exercise, all it takes is 15 minutes of fun cardio activity, which is the equivalent of taking an antidepressant, but with a 30 percent lower relapse rate.

Day 17: Focus on your breathing.
Stop what you’re doing. Now breathe, and watch your breath go in and out for two minutes. Do this every day. This allows your brain to focus on one thing at a time. In Achor’s study, he says it will “raise accuracy rates, improve levels of happiness, and drop stress levels.”

Day 18. Express kindness through a text or email.
Take two minutes each day to write a positive email or text praising or thanking someone you know. And do it for a different person each day. Achor says people who do this become known as positive leaders with strong social connections–the greatest predictor of long-term happiness.

Day 19: Find something or someone that will make you laugh.
Humor helps you think more broadly and creatively. Psychologists had students solve puzzles after watching a clip of Robin Williams doing standup. Twenty percent more puzzles were solved by sudden insight from students who had watched comedy compared with students who had watched scary or boring videos beforehand. There are other benefits: Laughter releases endorphins into the body–a chemical 10 times more powerful than morphine–with the same exhilarating effect as an intense workout at the gym.

Day 20: Deal with a problem you’ve been neglecting.
So you’ve been putting off handling a difficult person or putting closure to something. By facing conflict and going through the eye of the storm, you’ll build resilience to deal with future problems seamlessly. Choosing to deal with the situation today will teach you to be more honest with yourself and others, give you the strength and openness to deal with problems quickly, and help you avoid procrastination.

Day 21: Do something fun.
Now that you’ve dealt with resolving a conflict, reward yourself with something fun. Science has found that people who have fun on the job are more creative and productive, make better decisions, and get along better with colleagues. Another study discovered that to unlock your creative potential, “go out and play” to lift your mood, and then come back to the problem.

Day 22: Build up your faith.
I don’t speak of religion. I speak of a faith—whatever your belief system—that comes from a deep spiritual connection with a power greater than yours. A power that extends you grace, forgiveness, love. It’s this faith that strengthens you and makes you endure your trials. A faith that helps you realize it’s no longer about you.

Day 23: Have lunch with someone, and listen to that person selflessly.
Give someone your full, undivided attention, and listen to his or her story. The best listeners, as I’ve written about before, have an uncanny ability to listen intuitively to the other person before responding. They listen with one modus operandi: How can I help the other person?

Day 24: Pursue an activity that brings you peace.
Get involved in an activity that’s enjoyable; something that will bring back that bounce in your step. What is it that you love to do? What brings you peace? Hint: Think hobbies, nature, friends, or exercise. I often take the lunch hour to swim, as it releases endorphins. What’s going to bring you peace?

Day 25: Look at people in the eye, smile, and say hello.
We live in such a fear-driven and insulated culture that we don’t even look people in the eye when we’re walking down the street, sitting in subway trains, or even when making our way through office hallways. Just for today, think of strangers as being a little more like you, and treat them with the kindness and respect they deserve: Look them softly in the eye, smile, and give a warm greeting.

Day 26: Take some quiet time alone to reflect.
For 30 to 60 minutes, remove yourself from the noise, clutter, distractions, screaming kids, and busyness of life. It helps to do it first thing after you wake up. Go out into the stillness of the morning, sit on a dock, under a large tree, or on a swing bench and meditate on the good things of life. Close your eyes, breathe through your stomach, and center yourself. Setting aside this little ritual makes the rest of your day seem manageable. You’ll notice a difference and a weight off your shoulders.

Day 27: Look at a situation by taking in the whole picture.
We call it self-awareness. It’s choosing to see two sides of an issue by tapping into our feelings and those of others for a different outcome. It helps us to respond instead of react to people. By redirecting negative thoughts and emphasizing positive ones, you can be the real you and enjoy interpersonal relationships much better.

Day 28: Reframe!
Do you ever hear that voice inside your head tell you things like, “I screwed up again. I’m worthless.” Or “I can’t do this. I’ve never been able to do it; it’s not going to work now.” This is negative self-talk and it can be toxic, as it reinforces irrational thoughts. Catch yourself in the act of using negative words or phrases and identify the triggers. Are demands at work piling up? Are things at home not so peachy? Stop your thought midstream by saying to yourself (or in your head), “Stop!” Then dig deep down inside yourself and reframe your assumptions. Are you assuming something is a negative event when it isn’t necessarily? Stop and reframe, and see if you can come up with a neutral or positive replacement.

Read more: 7 Simple and Powerful Ways to Motivate Yourself, According to Science

Day 29: Readjust the strict rules you impose on yourself.
Are you a perfectionist? Identify one personal rule you live by that’s rigid, unfair or unhelpful. Then reword it to be more helpful, flexible, and forgiving. Then put your new rule into practice!

Day 30: Relax and be more spontaneous.
Doing both are really necessary for healthy living. So if you’re at work, take regular breaks: Stretch, do breathing exercises, go for a walk outside, take a 15-minute nap, play a game, or just enjoy yourself. Add spontaneity to your life by going on a date with your spouse to a new restaurant, stopping afterward to watch the sunset. And next week, think about picking up a new hobby. Surprise yourself!

Day 31: Spend some quality time with an elderly person.
Elderly people have a rich and long history full of stories, experiences and perspectives you’ve never thought of from simpler days gone by. There are many wins for you: It teaches you to be a better listener (day 23), builds up your patience (day 8) since elderly people typically speak slower, and you acquire new wisdom (day 13). They benefit from your attention (day 6), and kindness (day 18, 25).
Closing Thoughts
What would your life look like if you practiced some of these things every day, extending this plan beyond a 31-day cycle? It just might help you live the life you’ve always wanted rather than settling for whatever comes your way.
What will you do to live a more intentional life?

From Maesk Counseling in Fort Lauderdale - Signs of Progress in Therapy

Do you know that you can focus on various areas in your life to see if you are feeling better in specific ways? This is a fun, informal quiz to use for this purpose. Rate your improvement from 1 to 4, with 4 being the most improved. Leave it blank if it doesn’t apply to you. Take the results to your therapist for discussion.


__Self Esteem

__Ability to reach Life Goals

__Personal Safety

__Your work or career

__Level of happiness


__Use of your talents

__Sense of Humor

__Ability to care for others

__Personal self-care/Attractiveness

__Ability to make friends

__Relationships (friends)

__Relationships (family)

__Getting along with coworkers

__Taking time for you

__Treating yourself well

__Putting your needs first

__Taking care of your body

__Not getting overly tired

__Taking care of yourself when ill

__Eating well

__Sleeping enough

__Exercising regularly

__Appropriate alcohol use (or none at all)

Track your progress on a regular basis. Therapy is all about improving your life and making it the best it can be!

(Adapted from It’s My Life Now by M. Dugan)

From Maesk Group Counseling in Fort Lauderdale - Things Happy People Do

This is a great article from The Power of Happy:

11 Things That Genuinely Happy People Do

Have you ever wondered what makes genuinely happy people happy? It’s not that their lives are less stressful or that they have more money or friends. No those do not have a bearing on happiness. There are several things, however, that really happy people do and 11 of them are listed below. These habits, ways of being and rituals are keys to what makes happy people happy.

1.  They Rest

Happy people cultivate rest. They know when it is time to take a break and slow down. They are great at getting things done, but it is only because they are well-rested. Incorporating rest and relaxation as a mandatory part of the lives of truly happy people. They take the necessary time to rejuvenate.

2. They Think

Happy people use their brains. They know this is one of their biggest assets. Happy people know that thinking is important to making good decisions and having fruitful relationships. They think through what they’re doing and how they’re doing it. Likewise, happy people consciously think about choosing happiness, what that means to them and how to do create true joy in their lives.

3. They Turn Off Their Devices

Happy people love technology just as much as the rest of us, but they are not addicted to it. They know when it is time to set down their phones, tablets and laptops. They make the effort to engage with the people around them face-to-face and without distraction. Similarly, they also take time to soak up the world around them, not just through technology, but with their actual senses in the present moment.

4. They Move

Happy people know that our bodies were made to move and they move their bodies. The human body needs to move to maintain health. Likewise, it helps people to feel good and happy when we move regularly. From walking to stretching to high intensity interval training to yoga – if you want to feel happier, start moving your body. See also Spark by John J. Ratey for more information about how moving improves mood.

5. They Do Things They Love to Do

An essential component to being happy is taking time to create time to engage in doing the things you enjoy. Happy people know that it is crucial to make the time to do the things they love and then they do it, happily and without guilt. To figure out how to do more of the things you enjoy, read Take the Leap by Heather McCloskey Beck.

6. They Eat Well

Do you ever see truly happy people downing junk food or fast food? No, you don’t. You just don’t. Truly happy people are also health people fueling their bodies with nourishment. Science is now linking mood to food with sugar being a major culprit in depression and anxiety. Happy people take care of their bodies. It’s not to say they don’t indulge occasionally, but for the most part, eating well is important to them and contributes to their happiness.

7. They are Deeply Grateful

This is one of the most common characteristics amongst the happiest of people – they are deeply grateful. Happy people recognize what they have. They also see the silver lining in all situations, no matter how grim. Further, they express their gratitude openly. They are thankful for the things they have, the people in their lives and their experiences.

A great way to get started on cultivating more gratitude is to keep a journal and write down a few things each day that you are grateful for. At first it might seem trivial or even difficult for you, but over time, it becomes part of who you are.

8. They Plan

Happy people love the present moment, but they also plan ahead so that they are prepared in life situations. They are good with their money too. This keeps their stress lower and allows them to enjoy the present moment without the worry that so many people feel on a constant basis. Happy people have a flexible plan in place all the time.

9. They Read Stuff

Happy people are learners and are known to read things that develop them as humans, increase their skills or that simply inspire them. Whether it is fiction or non, happy people are quite often also readers. They like to constantly learn, better themselves and be entertained through reading.

10. They Play

Happy people know that play is a huge part of happiness. Play is defined by Brene Brown as time spent without a purpose. It is just being. Goofing off and fooling around. Tied down to nothing and with no expectations, happy people incorporate regular play into their lives.

11. They Purposefully Choose Happiness

Not all experiences in life are happy ones. Likewise, people are not just automatically happy. It takes effort and one of the most common traits among really happy people is that they purposefully choose happiness. They make the most out of all experiences and choose to find joy in all points of the journey. If this is new to you, try this – just tell yourself you’re going to choose to be happy. Try it out for even just a day and you will see the difference it can make.

From Maesk Group Counseling in Fort Lauderdale - Healthy Communication Tips

“Finding your voice” is a wonderful benefit of therapy, as you learn here that you have both a RIGHT to ask for what you want and the WAY to state your needs respectfully.  Some basic tips when you are “saying what you need to say:”

Use “I Need” instead of “you should.” 

It is not OK for you to tell other people how to live their lives. “Saying what you need to say” is NOT a license to judge, criticize or otherwise counsel others!

 It IS OK to require them to treat you with respect, but you must first ask respectfully. This means not yelling your message at them. Not using sarcasm or anger. It means speaking up firmly and courteously about what you will or will not tolerate.

Speak honestly, clearly and directly—don’t hint, manipulate or guilt-trip others. 

We get in trouble when we expect others to “just know” or read our minds. This is a common pitfall when dealing with the opposite sex. Women, most guys don’t get all the hints and signals that your girlfriends do. It’s not a sign of any lack of love. “Say what you need to say” without playing games.

After you say what you need to say, take responsibility for what comes next.

You have choices here. Maybe you’ll get what you’ve asked for, maybe you won’t. The next step is to decide what is required in order for you to stay in the relationship or on the job. Do you need to require marital counseling? Do you need a different job where you are respected? Do you need a time apart? Do you need to hire help to get things accomplished which are being neglected?

Then, do what you need to do.  Say what you need to say.  And let me know if I can help in that process.