Why do some people get the flu while others get through the entire winter without ever needing a Kleenex? General health, genetics, and environment influence immunity but what else is involved? According to researchers at Carnegie Mellon, mood and emotional style play a role too.

In one experiment I am grateful not to have been a part of, the researchers infected participants with the rhinovirus, the virus that causes the common cold. They were then placed in quarantine and closely observed for the next five days. Researchers monitored symptoms including cough, sore throat along with a battery of blood tests and other measurements. Tissues were weighed to assess mucus production.

Results showed that those who reported more positive emotions were less likely to catch a cold. Even when they did, they didn’t report feeling as bad as the “Debbie Downers.” As the lead researcher said:

We need to take more seriously the possibility that positive emotional style is a major player in disease risk.

Related studies reveal that people who are stressed out are more susceptible to the common cold and other diseases. Perhaps one of the best strategies to boost your immune system is to do something that puts you in a good mood.

“While I’m proud of my accomplishments, I have a hard time talking about them. I think it comes off as bragging or false modesty or that I’m “selling” myself. How can I better advocate for myself?”

Self-promotion can be uncomfortable. In fact, both men and women fear that it might make other people, not like them, but men do it anyway. Women, on the other hand, are often paralyzed by concerns about backlash and being disliked and, as a result, don’t speak up for themselves. While it is certainly true that women who are seen as too boastful or aggressive might be penalized, keeping quiet about what you have done and what you are capable of doing comes at an even greater cost. Research shows that women who do more to make their achievements known are more likely to be promoted, receive greater compensation, and are more satisfied with their careers.

Simply put, don’t let misplaced modesty erode your potential. Here are a few strategies to help you toot your own horn.

1. Stick to the facts:

Use verifiable data like numbers, grades, and awards to demonstrate your accomplishments.

2. Own your success:

As psychologist Corinne Moss-Racusin of Skidmore College in New York observed, “Women tend to give their success away. They’ll say, ‘I was so lucky to work on a good team’ or ‘My adviser really helped me do this project.’ ” While it is important to give others credit, be sure to take credit for your contributions.

3. Channel your inner PR agent:

Think about someone who admires your work and imagine what she might say about you. I did this when I was applying for a promotion at the hospital and found it to be extremely helpful.

4. Check yourself:

Bear in mind that there is a difference between being an advocate for yourself and an insufferable braggart. Making others aware of your hard work will help them get to know you better and also help you get ahead. If you don’t tell them how awesome you are, who will?

This article originally appeared in the December 2019 issue of Marie Claire. 

Whenever anyone wants to make some serious changes in their life, conventional wisdom holds that they should focus on one thing at a time. The thinking goes that you will overdo it if you try to make too many changes at once.

As a psychiatrist, I have often dispensed the good old “one thing at a time” advice. I would caution my overzealous patients, “You cannot possibly tackle everything at once. First things first. Let’s start with improving your mental health. Then you can tackle the other issues like getting in shape and quitting smoking.”

Recent research suggests that this “step-by-step” mindset seriously underestimates our ability to transform ourselves. According to the study, people are capable of multiple simultaneous changes in their mental and physical health and that a comprehensive approach enhances success in all areas. Participants in the study showed dramatic improvements in a number of domains including strength, endurance, flexibility, working memory, standardized test performance, focus, mood, self-esteem, mindfulness, and life satisfaction.

The lead researcher, Michael Mrazek, explains:

“Recent research suggests its often more effective to make two or more changes simultaneously, especially when those changes reinforce one another. It’s easier to drink less coffee if at the same time you get more sleep. Our intervention extended this logic by helping people make progress in many ways, which can create an upward spiral where one success supports the next.”

The results of the study were described as “clear and striking” and they lasted.  Even six weeks after the study, participants continued to show improvement in all areas.

The study makes me optimistic about what is possible for all of us. We are capable of far more than we think and realizing our full potential just might be easier than we ever imagined.

William James says it best:

To change one’s life:

1. Start immediately.

2. Do it flamboyantly.

3. No exceptions.