10 SCIENTIFICALLY PROVEN POSITIVITY HACKS … to combat “the most depressing day of the year!”

10 SCIENTIFICALLY PROVEN POSITIVITY HACKS … to combat “the most depressing day of the year!”

In recent years, as a leader at Virgin, in preparing for talks to companies, in studying coaching with neuroscience and with coaching clients, I have come across a number of interesting positivity “hacks” which have been scientifically proven to improve your health and well-being.?

Some are interesting, some are more obvious but on the day that is supposed to be the most depressing day of the year, it is worth highlighting a few potential well-being ‘hacks’ for you….

1.??????High Five Yourself in the Mirror – even reading these words will be enough for many to feel nauseous and stop reading however science supports this.?Your brain is unable to differentiate between giving yourself a high five and doing it with someone else (so apparently you can trick your brain to obtain positive affirmation with an associated dopamine release).?It is important to recognise that your RAS (Reticular Activating System) looks for evidence to support your views, so if you start the morning with negative self-belief then your brain quickly looks for reasons to support this.??If high fiving yourself in the mirror is not your thing, another great way to combat negative emotions is to write down five reasons to be grateful in a log at the start of the day.

?2.??????Cold Shower – the recent trend of cold showers, sea swims and Dry Robes can all seem very ‘hipster’ but the benefits are supported by science.?A 2021 study showed a significant drop in sickness from participants taking cold showers, with anything over 30 seconds being positively impactful (and having similar benefits to a sea swim).?Cold showers put your circulatory system into overdrive, pumping blood at a more rapid pace and burning energy.?It can also have positive mental benefits as your first accomplishment of the day (overcoming the challenge), as well as releasing endorphins to make you feel good.?I have personally found it an extremely positive morning ritual; however, it does come with a word of caution as you are effectively putting your system under an element of stress.

?3.??????Seven Second Hug – having a bad day and need a hug? Science shows that a simple embrace stimulates the production of a neurotransmitter (oxytocin) which positively impacts on your brains emotional centre.?Immunoregulatory hormones linked to your immune system are also released when you hug.?Research suggests though that you need to hold for at least seven seconds to achieve the above.?So, if you know someone is having a ‘down day’ and you know them well enough, then think about offering a hug (or if you are feeling down yourself, you now know a simple technique which improves your physiological state).

?4.??????Sipping a Glass of Water Relieves Stress – we know that staying hydrated has positive benefits, including enhanced cognitive function, muscle performance (muscles are over 80% water) and improving your metabolic rate, but did you know that even taking a sip of water can reduce your stress by 20-30%.?So, for those of you who are doing interviews, have a big presentation coming up or a power meeting, think about pausing, taking a sip of water to calm your nerves … compose yourself and then unleash your potential.

?5.??????Music Can Impact on Your Heart Rate – the science tells us that when we listen to slow music, the parasympathetic nervous system is stimulated which decreases your heart rate and blood pressure, whilst listening to fast music stimulates the sympathetic nervous system and can increase your heart rate (according to a Harvard study it may also reduce pain, stress and anxiety).?Armed, with this knowledge you can use soft, slow music to relax and faster, up-tempo music when you want to speed up your heart rate (such as when exercising).

?6.??????The Power of Posture – A Harvard University study by Amy Cuddy, has demonstrated that by adopting a power posture (sitting up with shoulders back), that you can increase your testosterone levels by 20%, whilst also decreasing the stress hormone, cortisol (this applies for both males and females).?You can literally positively impact your body chemistry and feel more powerful just by adopting a power pose.

?7.??????A Good Night’s Sleep – no prizes for stating the obvious but did you know that your brain is often more active and creative when you sleep than when you are awake … when you stop, your brain doesn’t (the vivid dreams you have are a clear example of this).?So allow the creative side of your brain to work when it is not impeded by daily demands and stress hormones which block creative cognitive ability. ?

There are numerous physiological benefits of a good night’s sleep, including reduced stress, but from a business perspective it is important to appreciate the impact of an impaired night sleep.?Scientific research has demonstrated that sleep deprivation leads to significantly reduced concentration, alertness, judgement and impaired memory.?It is also stating the obvious that a lack of sleep has a negative impact on your energy, your mood and even your diet.?Please give sufficient priority to a good night’s sleep to allow you to be more effective the next day and in a more positive mood.

?8.??????Green and Blue Spaces – there is a significant body of research which demonstrates a clear correlation between spending time in a park, rural area or near water can have a significantly beneficial impact on your mental health, reducing your stress levels and will allow the creative side of your brain to flourish.?Where there are areas of open space, you are less likely to feel stressed or anxious.?This is probably another ‘hack’ that is relatively obvious and intuitive but hopefully it is a timely reminder of the importance of giving yourself a break in open areas.

?9.??????Breathing – “take a deep breath” is a common expression but how often do you actually do this??Even purposefully taking one deep breath can help to regulate your autonomic nervous system (ANS), lowering the heart rate, regulating blood pressure, helping you to relax and decreasing the stress hormone, cortisol.?So whether you take a few deep breaths before a potentially stressful situation or you adopt daily meditation, it is worth remembering and embracing the cognitive and physiological benefits of deep breathing.

?10.??Exercise – I saved this one for last as I am definitely ‘preaching to the choir’ and stating the obvious when I say, “exercise is good for you”.?There are books, videos and even films on the positive mental and physical benefits of exercise however I just wanted to share an interesting piece of information for business life.?You gain immediate benefit from exercising just twenty minutes … it increases neurotransmitters like dopamine, serotonin and noradrenaline (the main neurotransmitter) … so you get an immediate psychological boost and gain alertness that lasts for at least two hours after exercising.?Furthermore, regular exercise over a longer period has been shown to contribute to a larger hippocampus (for memory), as well as a bigger pre-frontal cortex (which is the part of the brain which handles decision making, focus, attention and mood). ??Quite simply, even a small amount of exercise will increase your cognitive capabilities as well as your physical health, so often the best preparation for a big meeting or presentation is to plan to take a walk in advance.?Over the past year, rather than cramming for a presentation, I will now go for a walk in my local park and can vouch for the improved performance level as a result.

The above are just a few of the “hacks” that you can use to prime your neurological and physiological systems into optimal performance.?Remember, stress hormones like adrenaline and cortisol are a biological design to help you escape danger (when a big hairy sabre toothed tiger is chasing you back to your cave) … it is not meant to constantly run through your system in business life!?Rest, relax, socialise, share, talk, breath, exercise … and maybe, just maybe … give yourself a high five in the mirror … you deserve it and at the end of the day … no one will see you!?

Ewan Dunbar is a business advisor, executive coach and leadership speaker with xPotential.ie. He is dedicated to supporting leaders in business.