Home Psychology 3 Practices Proven to Increase Psychological Well-being

3 Practices Proven to Increase Psychological Well-being

The common goal of all people in life is to feel good. We can say that every person strives to feel good. The science of psychology has been researching for many years when people feel good about themselves, how and what they do. So much so that there is even a separate field of psychology called positive psychology, where research is just about feeling good. In this article, I will introduce you to 3 different applications that have been found as a result of positive psychology research and have been proven by scientific studies to increase the feeling of well-being . If you’re ready, let’s start!

Positive time travel

It is obvious that dreaming and making plans about the future are good for us. What about past experiences? Is it possible to use them too?

To feel good; It lies in reminiscing about the past as well as imagining the future. Remembering the positive emotions we have experienced in the past may not seem like a big change, but the effect is cumulative. It will also bring positive emotions and positive thoughts. Digging into our past experiences and discovering what made us happy will also shed light on what we should do today.


Step 1: Find photos of a moment in the past that had positive feelings for you. this moment; It can also be a more important day such as graduation, birthday celebration, wedding. It can also be an ordinary day such as meeting with friends, spending time with family, having a picnic. Find as many photos as you can and try to remember the day you lived in the photos in detail. Why were you happy that day? Were there any other positive emotions you felt? If there are people in the photo and can be contacted, share the photo with them as well. You can send the photo via Whatsapp and talk about it. Maybe this photo will allow you to communicate with someone you haven’t seen for a long time and miss?

Step 2: Make yourself a photo collage that positively remembers your time travel, that you can always refer to. You can do this either by printing out and pasting the photos in a notebook or by compiling the photos in a file on the computer. Or you can use a collage program. The choice is entirely up to you. Review your possibilities. Which one gives you more pleasure and is permanent? With this in mind, create a positive time travel album for yourself.

Gratitude exercise

Especially in recent years, the feeling of gratitude/gratitude and its importance have been mentioned in many places. Personal development etc. If you are constantly following a platform, you must have come across a suggestion about being thankful. The practice of gratitude has found such scientific benefits that I wanted to include gratitude, albeit a cliché.

So why is gratitude so effective? Because gratitude is the antidote to negative emotions. It is to be able to look at a negative event from a positive point of view, to see the beautiful side, to be able to thank for its existence, to enjoy the situation, to cope with difficulties, that is, to be grateful for the situation we are in right now.


Step 1: Create a calm environment. If you wish, you can turn on nice music, light a candle or make a hot drink. Prepare the paper notebook.

Step 2: Think of three people in your life that you are grateful for. And write the names of the people you are grateful for your existence in your notebook.

People I am grateful for:

Step 3: Then think about the events you’ve had this week. During these events, notice three things you are grateful for have happened. These; It can be normal daily life events such as taking a hot shower, talking to my mother on the phone, reconciling with my girlfriend, or good events that are of great importance to you… Write down three events/things that you are grateful for have happened.

Things I’m grateful for this week:

Step 4: Finally, think about your whole life. Think of people who have done you a favor and helped you so far. Are there people among whom you are grateful but cannot express this gratitude to? If yes, write a letter expressing why you thank the person and your feelings. If this person is alive and you can contact them, you can also thank them by phone. If you don’t want to communicate, you can just write in your notebook.

3. to do good

If you think that doing good is only about making the other person feel good, you are wrong. Studies show that doing good also benefits the person who does the good. As a result of scientific research, people who do good have been found to be more successful in developing social bonds. They are also more successful in avoiding the influence of their own pessimistic thoughts than those who do not do good.


Step 1: Do a favor today, whether you know someone or someone you don’t. Plan what good you will do. Then apply this. For inspiration, you can take a look at the types of kindness used in the studies above or the examples below. I ask you to make the favor you choose something that does not come naturally to you and that you do not always do.

  • Donating to an association using internet banking
  • Listening to a friend you know has a problem
  • Making the dessert/dish that the person you live with likes
  • Buying a gift for a child
  • Doing an elderly neighbor’s grocery shopping for them
  • Sharing useful information with others
  • Donate books to the library
  • Collecting the garbage in front of the door
  • Catering for a meal for someone you think needs
  • feeding stray animals
  • Assisting with a repair job

Step 2: Write down the favor you did and how it made you feel. You can also write down why you chose this favor. What good things can you do in the future? Plan and write down the answers that come to your mind in order to make them in the future.