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      "title": "Want True Happiness? Stop Chasing Sensory Pleasures",
      "body": "![1_ScpykamjHcvp21AxOs7bAA.jpeg](https://cdn.steemitimages.com/DQmdZsvXGwyKzfZBdSKE8RyAnnVmk5cQmJ49ZcornWeWD4p/1_ScpykamjHcvp21AxOs7bAA.jpeg)\n\n\nAnother Friday night. I am out to have drinks with friends after work. We are trying a new bar that opened recently and got famous with interesting artisan cocktails. Everything seems nice, except I can’t find the cocktails any interesting. Neither taste nor presentation is not very different from the place we have been to last week.\n\nGoing out with friends is a usual Friday activity for many of us. Trying new places to seek *(not necessarily have)* fun. Drinking, having some food, and talking about the same topics a thousand times. The situation gets worse if it is a date night. Then we again have to tell the classic date night story; where we live, where we are from, where we are working, etc.\n\n**People, places, foods, and drinks might slightly change each time, but the feeling is always that same stale taste.**\n\nIf we could travel abroad like we used to do before COVID days, we could get refreshed, reset, and not realize that we keep doing similar things to entertain ourselves. Seeing a different country, spending some time in an unfamiliar environment, and meeting new people would hide the fact that our happiness is tied to sensory pleasures, preferably novel ones.\n\nIs this all we have in life? — **sensory pleasures**. If so, many of us can die in peace around our early 30s. Taking it to start from the 20s, a decade of having sensory pleasures would be more than enough.\n\nWhen we are young, elevating ourselves to mental states such as ecstasy, euphoria, and flow derived from external stimulation is easy. This is because the world is undiscovered and attractive. Here the external stimulation refers to food, drinks, a promotion at work, buying a nice car, finding a partner you get along with, and so on. **But when we get older, we also get desensitized, and despite the quality of external stimulation increases, it is much harder to reach those euphoric mental states.**\n\nNonetheless, either bodily or not, we all want those ecstatic mental states throughout our lives. Hedonism, in simple terms, pleasure-seeking and pain avoidance is in our very nature. **But if external stimulation is no longer sufficient for hedonistic fulfillment, then how to find happiness?**\n\nEver since bodily pleasures were no longer bringing me to those states, I was in search of a higher pleasure beyond sensory ones. I soon discovered a different type of pleasure comes from cognitive effort, enhanced thoughts, and spiritual seeking. I will explain what I found and how I got there in 3 parts: Hedonic Treadmill, Hedonic Set Point, Escaping the Treadmill\n\n# Hedonic Treadmill\n\nCoined by Philip Brickman and Donald T. Campbell in 1971, hedonic treadmill, or in other words hedonic adaptation, is the human tendency to return to a set level of happiness despite life’s ups and downs. For instance, you dream about a big house, work hard, make more money, and move that house. You feel amazing for some time, but sooner or later, you dream about another larger house. So practically, you are stuck in a vicious cycle because of your desires. Here is the illustration of that cycle:\n\n\n![1__HgC92FmRlyNiI_-XK-gew.png](https://cdn.steemitimages.com/DQmU3m2Jwfgtdibabc5N5k2PjSaQSMmUFqos9FchehhZz7R/1__HgC92FmRlyNiI_-XK-gew.png)\n\n\n\nAccording to Hedonic Treadmill theory, expectations are always higher compared to what you already have. The human tendency is to desire more. Thus, regardless of how much you have, you are bound to return a set level of happiness.\n\n# Hedonic Set Point\n\nA hedonic set point is the set level of happiness you always end up returning. Let’s assume your hedonic set point is 70 out of 100. When you move that big house, your happiness hits somewhere around 90–100 points. However, as days pass, you will end up returning to the baseline of 70 points.\n\nIn this theory, happiness is heavily affected by external stimulation. And newer stimuli are a bigger source of joy. The problem is you cover most of the stimuli available in the world by the 30s. So it gets harder to find novel things because of past experiences. Imagine how excited you were on your first night out of your life vs. years after partying million times.\n\n**Sounds terrific right? We are all doomed to boring Friday drinks talking not-so-exciting topics. No, no, kidding. There is an escape.**\n\n# Escaping the Treadmill\n\nAccording to a study by Barbara Fredrickson, meditation can outpace the effects of the hedonic treadmill. Regular meditation practice produces increased mindfulness, life satisfaction, and positive emotions like happiness.\n\n## Aha! Happiness is possible without any external stimulation. ##\n\n\n\nWe can produce inner joy by simply sitting down and spending a couple of minutes in the present moment — hearing a soft wind, noticing the temperature of air against our skin, feeling the weight of our bodies on the earth, and taking a few deep breaths. That’s all we need to feel good.\n\nBeing present in the moment and noticing its beauty brings gratification for simple things we take for granted. Instead of abusing all the wonders, we can show our thankfulness with a short meditation session every day. Offering gratitude to our surroundings, and thank them for supporting us all of life.\n\nGratification, **the highest of the earthly pleasures**, will elevate us to those ecstatic mental states just as sensory pleasures do. If the mind is ripe enough, the euphoria of gratification can outweigh the feeling of superficial sensory pleasures. The reason is gratification stems from our boundless inside world, whereas sensory pleasures cannot go beyond limited outside world offerings.\n\n# Final Thoughts\n\nA permanent state of happiness exists and is reachable when we can see what awaits beyond sensory pleasures. Although we need stable finances for our primary needs, we should not focus on accumulating wealth as means to increase the overall level of happiness.\n\n**Lifelong bliss is a matter of a mindset switch. True happiness is readily available in all of us. It is for us to bring out what is already there. Gratification is key; mindfulness meditation greatly helps.**",
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      "body": "Hello welcome to Steemit world! \n I'm @steem.history, who is steem witness. \n This is a recommended post for you.[Newcomers Guide](https://steemitdev.com/guide/@steemitblog/steemit-a-guide-for-newcomers) and [The Complete Steemit Etiquette Guide (Revision 2.0)](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) and, recommended community [Newcomers Community](https://steemit.com/trending/hive-172186) \n I wish you luck to your steemit activities.<center> \n \n \n https://cdn.steemitimages.com/DQmXHwdcNs5VPcBft1iSosPdHLpBNBfjuG84g3ffWhMw5JQ/image.png \n <sub>(The bots avatar has been created using https://robohash.org/)</sub> \n @steem.history \n \n ### My witness activity \n - [My aspiration for STEEM witness](https://steemit.com/hive-185836/@steem.history/my-aspiration-for-steem-witness-1601280729) \n - Provides information on Steem.  \n [Reference](https://steemit.com/trending/hive-130095) \n - Supporting the Steem project. \n [SPUD4STEEM project](https://steemit.com/trending/spud4steem) \n - Supporting the community. \n [Newcomers Community](https://steemit.com/trending/hive-172186),[Steem Sri Lanka](https://steemit.com/trending/hive-133716) ,[WORLD OF XPILAR](https://steemit.com/trending/hive-185836), [GLOBAL STEEM](https://steemit.com/trending/hive-145160), [Scouts](https://steemit.com/trending/hive-181136) \n \n ### My featured posts \n - [The Complete Steemit Etiquette Guide (Revision 2.0) -Homage](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) \n \n [![image.png](https://cdn.steemitimages.com/DQmd7of2TpLGqvckkrReWahnkxMWH6eMg5upXesfsujDCnW/image.png)](https://steemlogin.com/sign/account-witness-vote?witness=steem.history&amp;approve=1) \n <sub>please click it!</sub> \n \n ![image.png](https://cdn.steemitimages.com/DQmWDnFh7Kcgj2gdPc5RgG9Cezc4Bapq8sQQJvrkxR8rx5z/image.png) \n <sub>(Go to https://steemit.com/~witnesses and type fbslo at the bottom of the page)</sub> \n \n </center>",
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      "permlink": "stressed-out-4-quick-practices-to-feel-good-just-in-15-minutes",
      "title": "Stressed Out? 4 Quick Practices To Feel Good Just in 15 Minutes",
      "body": "![https___bucketeer-e05bbc84-baa3-437e-9518-adb32be77984.s3.amazonaws.com_public_images_3ca31b5e-6969-4c54-8699-0f938ba1b776_4000x2670.jpeg](https://cdn.steemitimages.com/DQmV6FMcXHaZmXed6u6fG8BuhW12HgPU22KqwC6e9eBWLXr/https___bucketeer-e05bbc84-baa3-437e-9518-adb32be77984.s3.amazonaws.com_public_images_3ca31b5e-6969-4c54-8699-0f938ba1b776_4000x2670.jpeg)\n\n\n\n# “Pain is inevitable, suffering is optional. — Haruki Murakami”\n\n\nTimes of uncertainty, shouldering too many responsibilities, facing big changes, or not having much control over the outcome of a situation. — When one of these happens, we normally feel stressed. The initial sensation of stress is unavoidable because that is our body’s programmed response to pressure.\n\nHowever, the unnatural reaction is to cling and get lost in the negative feelings for days or weeks. As Japanese author Haruki Murakami well expressed, suffering is nothing more than a choice.\n\nWhen I feel overwhelmed or down, I allow myself to take a short break from my worries with easy practices that I have picked from The Greater Good Science Center at the University of California, Berkeley. All of them give me instant relaxation and only take at most 15 minutes to exercise. I hope they will make you feel good too! Here you go, here are those 4 practices:\n\n## Mindful Breathing\n\nDuration: 15 mins Frequency: 1x/day Difficulty: Casual\n\nWhen you are trying to calm yourself in a stressful moment, the easiest and convenient way is to focus on your breath. — Because you can do this practice from anywhere and anytime. While keeping your attention on the breath, take a long breath in and out. In each breath in, let your abdomen expand fully, and in each breath out, allow your anger or worries to go away.\n\nDo this for about 15 minutes and see if you feel calm down. There is a bunch of evidence on how deep breathing can help cope with stress and anxiety.\n\n## Gaining Perspective on Negative Events\n\nDuration: 5 mins Frequency: Variable Difficulty: Moderate\n\nThis short 5 minutes but very effective practice is my favorite. When something unfortunate happens and you feel down, instead of shooing away your unpleasant emotions, try to see yourself from an outside lens. If your name is John, for example, you would ask yourself, ‘Why does John feel this way? What are the underlying causes and reasons for his feelings?’\n\nIf you want to write down your answers, that’s perfectly fine too. This practice aims to gain a third-party perspective to evaluate the situation more objectively. Once you validate your feelings and reasons, it will be much easier to move on.\n\n## Goal Visualization\n\nDuration: 10 mins Frequency: 1x/day Difficulty: Moderate\n\nDaunting tasks usually bring stress, especially when you procrastinate. This exercise is all about visualization of those things you have been postponing, like clean the house, go for a run, etc. When you visualize, you automatically make it feasible to take action because it turns into a plan rather than just a pending task on your list. Try this 10 minutes daily for three weeks and see if you still have anything left undone on your to-do list!\n\n## Affirming Important Values\n\nDuration: 15 mins Frequency: Variable Difficulty: Moderate\n\nWhen life gets busy, which usually is, time gets even more precious. So no choice, but you need to prioritize what you want to do. And the best way to navigate right is to know what is truly important. As part of this practice, rank this list of values shared by The Greater Good Science Center from 1 to 11 in order of their importance to you:\n\n* artistic skills/aesthetic appreciation\n\n* sense of humor\n\n* relations with friends/family\n\n* spontaneity/living life in the moment\n\n* social skills\n\n* athletics\n\n* musical ability/appreciation\n\n* physical attractiveness\n\n* creativity\n\n* business/managerial skills\n\n* romantic values\n\nThen think about why some values are more critical than others. So when you are swamped, you can better allocate your time to what matters to you most!\n\n## Final Thoughts\n\nWhile stress is a normal part of life, too much of it heavily affects the quality of our lives. Not only do unwanted feelings come up, but also it may cause health issues in the long run. That’s why it’s crucial to learn how to cope with stress the right way. We can make a big difference in our mental well-being if we choose to stay mindful and treat ourselves with gentle care. I hope the practices mentioned earlier resonate with you and bring instant relief whenever you feel stressed out!",
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