With the great advances in medicine that have made it possible to increase life expectancy, researchers have become concerned with the quality of life as much as its duration. They concluded that overall health and well-being is not just about efficient biological functioning, but requires a more comprehensive approach that includes other important aspects.

Despite the lack of a single universally accepted definition, quality of life is discussed in various fields of research, including psychology, economics, and health care. According to the World Health Organization (WHO), quality of life is influenced by several factors. The WHO has published an official definition of quality of life, which states the following: “Quality of life is the individual’s perception of the situation in which he finds himself, in the cultural context and value systems by which he is guided, and in relation to the goals, expectations, standards and problems “.

How to measure the quality of your life

To improve the quality of your life, you first need to evaluate it in different areas and focus on those where there is the most room for improvement. As a starting point, you can consider the six domains chosen by the WHO: physical, psychological, level of independence, social relationships, environment and spirituality/religion/personal beliefs.

Improvements in both areas cannot be achieved overnight, they will be slow and gradual and will probably be based on small changes in daily habits.

5 changes to improve the quality of your life

Probably the first and most important step to changing your life is to change your thoughts. Thoughts, as a rule, precede emotions and actions. And depending on what we think, we can feel different emotions or choose different actions.

1. Change your thinking

One of the most beneficial mindsets for changing or improving the quality of life is a growth mindset. A growth mindset refers to the tendency to believe that skills can be developed over time and with sustained effort. People with a growth mindset go the extra mile, try new approaches, and ask for feedback when faced with challenges.

Perhaps these are the reasons why a growth mindset is associated with success in various fields. Simply put, a growth mindset means believing that you can achieve anything you set your mind to, thanks to neuroplasticity, the brain’s ability to change and develop throughout life.

2. Expectations should be positive

Another important mindset, not too different from a growth mindset, is to have positive expectations.

Positive expectations are the belief that everything will turn out well. Research on the placebo effect has shown that positive expectations have a large effect. The placebo effect is an improvement in a patient’s condition or a positive response to a treatment, even if it does not contain an active ingredient or has no known therapeutic effect. In essence, the observed benefits derive more from the subject’s belief that the treatment is effective than from the actual effect of the treatment itself.

The placebo effect actually demonstrates that our expectations have a big influence on the results we get. If we expect a treatment to work, it is more likely that it will. If we expect success in achieving a goal, we have a better chance of success. Of course, the placebo effect is not 100% safe, but it can be useful.

3. Beware of negative emotions

There are certain effective strategies for reducing negative emotions.

These include cognitive reappraisal. This process involves a cognitive reinterpretation of the experience in a positive or less negative way. The essence of cognitive reappraisal is to change your perspective on events that can cause negative emotions so that you do not feel discomfort with the same intensity. Let’s take an example: let’s say you want to quit a dead-end job and try something new.

This change can feel overwhelming or you may be afraid to take the first step. To help manage these emotions, you can reframe the situation as an opportunity to do something new, something you enjoy more. Alternatively, you can focus on the things you are grateful for right now, such as being glad you have savings or access to online courses that can teach you the skills you need to achieve your dreams. Try this strategy when you are faced with a difficult situation.

4. Develop your positive emotions

In addition to techniques that help reduce negative emotions, there are also effective strategies to increase positive emotions. One of these important strategies is gratitude. Gratitude involves being aware of and appreciating the positive things we have, no matter how big or small.

Research has shown that thanks to this constant practice of gratitude, people have experienced not only a short-term improvement in well-being, but also a significant change in their attitude towards life in general. Developing an “attitude of gratitude” is associated with increased psychological resilience and the ability to cope more effectively with stress and life’s difficulties.

To incorporate gratitude into your life, you can start by keeping a gratitude journal or getting into the habit of regularly reflecting on positive moments at the end of the day or week.

5. Increase your motivation

Self-motivation is an internal state that helps us initiate, continue, or complete a behavior. Without this inner strength, we lack the determination to achieve what we want or to make the changes we want.

That is why increasing motivation becomes necessary to make the desired changes in our lives. To improve your motivation level, you can try to develop different motivational skills such as initiative, commitment to goals, persistence and desire for personal growth. These abilities are not permanently ingrained in our personality; they can be cultivated and strengthened through regular practices.

For example, if you want to develop your initiative, you must act without hesitation, seize opportunities and promote ideas without waiting for the approval of others. In the case of resilience, practicing healthy approaches to dealing with difficult situations helps strengthen this skill.

Photo source: Dreamstime.com