QUICK EXERCISE OF 15-MINUTES IS PROVEN TO IMPROVE MENTAL HEALTH AND REDUCE ANXIETY

For people who experience anxiety or poor self-esteem, maintaining an optimistic outlook can be extremely difficult. However, a recent study indicates that our imaginations have a significant impact in bringing about good transformation. According to a University of Missouri-Columbia study, imagining our best selves throughout a straightforward 15-minute exercise resulted in instantaneous improvements in happy emotions. For two weeks, Missouri undergraduate students participated in the study by performing the Best Possible Self exercise every day.

The Greater Good Science Centre (GGSC) created an experiment where participants were asked to write constantly for fifteen minutes about their ideal future, taking into account all aspects of their lives, including their employment, academic work, relationships, hobbies, and health.

According to the GGSC, "this practice is most beneficial when it is highly detailed." Imagine precisely what you would do, who you would collaborate with, and where you would work if you were considering a new position. You will be more involved in the activity and gain more from it if you are more specific. Those who continued the daily practice for two weeks experienced immediate improvements in their mood. Additionally, a month later, those who continued the exercise after the trial concluded continued to experience its effects. Although the initial group consisted primarily of white female college students, the researchers have now examined the effectiveness of this activity for different groups.

For instance, regardless of age, gender, or educational attainment, a four-week online program in Norway improved emotional well-being for six months. Additionally, incorporating the Best Possible Self exercise into six- and eight-week wellness programs improved wellbeing and even decreased depression among Chinese and South Korean university students.

The GGSC worked with renowned psychologist Dacher Keltner to create a podcast titled The Science of Happiness to further validate the idea. Every episode centres on a visitor who attempts a Greater Good in Action activity, such as the Best Possible Self exercise, to improve their wellbeing.