tag:theconversation.com,2011:/au/topics/positive-psychology-2269/articlesPositive psychology – The Conversation2024-03-25T18:23:58Ztag:theconversation.com,2011:article/2262802024-03-25T18:23:58Z2024-03-25T18:23:58ZWhat we learned from teaching a course on the science of happiness<figure><img src="https://images.theconversation.com/files/584034/original/file-20240325-22-w4hm2x.jpg?ixlib=rb-1.1.0&rect=35%2C47%2C7899%2C5222&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/black-woman-on-road-enjoying-window-2281799399">PeopleImages.com - Yuri A/Shutterstock</a></span></figcaption></figure><p>When you deliver a university course that makes students happier, everybody wants to know what the secret is. What are your tips? What are your top ten recommendations? These are the most asked questions, as if there is some quick, surefire path to happiness.</p>
<p>The problem is that there are no life-transforming discoveries, because most of what works has already been talked about. Social connection, mindfulness, gratitude letters, acts of kindness, going for a walk in nature, sleep hygiene, limiting social media use. These are some of the 80 or so <a href="https://ggia.berkeley.edu/">psychological interventions</a> which have been shown to work to improve our wellbeing (to a lesser or greater extent).</p>
<p>But if we already know so much about what works, then why are we still fielding requests for top happiness tips?</p>
<p>The data tells us that students and young people today are increasingly unhappy, with national surveys finding wellbeing is lowest among the young <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9403847/">in the UK</a> <a href="https://www.hepi.ac.uk/wp-content/uploads/2021/06/SAES_2021_FINAL.pdf">and the US</a> compared to other age groups.</p>
<p>It was for this reason we began teaching the science of happiness course at the University of Bristol in 2019 – to counter some worrying downward trends. During the course, we teach lessons from <a href="https://theconversation.com/why-so-serious-the-untapped-value-of-positive-psychology-61766">positive psychology</a> and create opportunities for students to put these lessons into practice. </p>
<h2>Learning the science of happiness</h2>
<p>We award credit based on engagement — an important component of not only education, but also getting the most out of life — rather than graded assessments. It would be ironic to talk about the problems of performance anxiety and student perfectionism only to then give our students a <a href="https://journals.sagepub.com/doi/abs/10.1177/1469787418819728?journalCode=alha">graded exam</a>. </p>
<p>Course credit without examination? That must be a breeze you might say. However, for many students, turning up on time to over 80% of lectures and tutorials, completing journal entries on a weekly basis and submitting a final group project turned out to be more of a challenge than they predicted. </p>
<p>Around 5% of students fail to meet the course demands each year, and have to complete a reassessment in the summer. Creating consistent positive habits in the face of all of life’s other demands is not a trivial request.</p>
<p>Nevertheless, the science of happiness course is extraordinarily popular. It also appears to be effective. Every year we find increases of around 10-15% on measures of students’ mental wellbeing at the end of the course, compared to a <a href="https://journals.sagepub.com/doi/full/10.1177/2055102921999291">waiting-list control group</a>. </p>
<p>However, we recently published the findings from <a href="https://link.springer.com/article/10.1007/s10734-024-01202-4">a study</a> that followed up with students one to two years after they had taken the science of happiness course, before they graduated. When we looked at the overall trends, students’ initially elevated scores of happiness had largely returned to their original levels.</p>
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<img alt="Two women hold each other with happy expression on their faces" src="https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/584035/original/file-20240325-28-yk1ma4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">It’s not easy to maintain this level of happiness.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-friends-holding-each-other-1038614926">Rawpixel.com/Shutterstock</a></span>
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<p>We were not dejected, though. One of the mechanisms we teach on the course is <a href="https://www.verywellmind.com/hedonic-adaptation-4156926">hedonic adaptation</a>: we get used to both good and bad things. Since humans have a brain wired to pay extra <a href="https://journals.sagepub.com/doi/abs/10.1037/1089-2680.5.4.323?journalCode=rgpa">attention to problems</a>, it comes as no surprise that the initial wellbeing boost we created in the course disappeared as students returned to focusing on life’s hassles.</p>
<p>However, we observed that not all students followed this pattern. Approximately half the cohort reported that they continued to regularly practice some of the things they had learnt, such as gratitude or mindfulness, many months or years after completing the course. </p>
<p>Although the students who no longer practised the activities returned to their happiness baselines, on average, those who did keep up with at least some of the recommended activities showed no such drop. They maintained their elevated levels of wellbeing up to two years later.</p>
<p>In many ways, mental health is no different from physical health. Few people expect to see long-lasting muscle gains after one trip to the gym. For the most part, we are begrudgingly aware that there are no shortcuts if you want to remain fit and healthy. You have to stick with the program. </p>
<h2>New habits</h2>
<p>The same applies to our happiness. Unless we keep working at it, the improvements are temporary. Indeed, if we did have to focus on just one top tip it might be to learn how to harness lessons from psychology to <a href="https://jamesclear.com/atomic-habits">build the better habits</a> we need for lasting change. For example, aiming for small incremental changes rather than an unsustainable overhaul of your whole life.</p>
<p>One thing we question is whether the self-care industry may be sending out the wrong message by telling people happiness is all about making yourself feel better. One of us, Bruce Hood, writes <a href="https://www.simonandschuster.co.uk/books/The-Science-of-Happiness/Bruce-Hood/9781398526372">in his new book</a>, that becoming a happier person in the long term is less to do with focusing on ourselves, and much more to do with focusing on others. </p>
<p>Self-care may bring some short term benefits, but enriching the lives of others can offer wellbeing effects that are less susceptible to adaptation over time.</p>
<p>Ultimately, whatever methods or activities we choose to improve our wellbeing, we would do well to remember that happiness is always a work in progress.</p><img src="https://counter.theconversation.com/content/226280/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sarah Jelbert receives funding from the Elizabeth Blackwell Institute </span></em></p><p class="fine-print"><em><span>Bruce Hood does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>We followed up students years after they took our course to find out whether they still reported better wellbeing.Sarah Jelbert, Lecturer in Psychology, University of BristolBruce Hood, Professor of Developmental Psychology in Society, University of BristolLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2171732023-12-18T13:23:10Z2023-12-18T13:23:10ZTeaching positive psychology skills at school may be one way to help student mental health and happiness<figure><img src="https://images.theconversation.com/files/563023/original/file-20231201-23-9z02ez.jpg?ixlib=rb-1.1.0&rect=0%2C14%2C4896%2C3232&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Gratitude, kindness and optimistic thinking can help kids feel a bit better.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/individuality-unique-happy-and-enjoy-stand-out-from-royalty-free-image/1414874178">Wipada Wipawin/iStock via Getty Images Plus</a></span></figcaption></figure><p>Youth mental health has worsened significantly over the past decade, but new interventions that teach positive psychology concepts in school may help.</p>
<p>American young people are reporting <a href="https://www.cdc.gov/healthyyouth/data/yrbs/pdf/YRBS_Data-Summary-Trends_Report2023_508.pdf">historically high levels</a> of hopelessness, sadness and loneliness. According to the most recent data from the U.S. Centers for Disease Control and Prevention, more than <a href="https://www.cdc.gov/healthyyouth/data/yrbs/pdf/YRBS_Data-Summary-Trends_Report2023_508.pdf">20% of adolescents</a> have seriously considered suicide – and suicide is the <a href="https://www.cdc.gov/suicide/facts/index.html">second-leading cause of death for children</a> ages 10-14.</p>
<p>Perhaps even more alarming than the prevalence of youth mental health problems is the <a href="https://www.mhanational.org/research-reports/2022-state-mental-health-america-report">inaccessibility of mental health support</a> <a href="https://theconversation.com/as-the-mental-health-crisis-in-children-and-teens-worsens-the-dire-shortage-of-mental-health-providers-is-preventing-young-people-from-getting-the-help-they-need-207476">for the many children who need it</a>. About <a href="https://www.mhanational.org/research-reports/2022-state-mental-health-america-report">60% of depressed adolescents</a> do not receive any treatment – and around <a href="https://www.mhanational.org/research-reports/2022-state-mental-health-america-report">950,000 children do not have health insurance</a> that covers mental health services. </p>
<p>One solution is to provide mental health care in schools, where kids are. This is <a href="https://doi.org/10.1007/s10488-020-01080-9">already happening</a>. School counselors, psychologists and social workers provide support, teach coping strategies and work with caregivers to help students overcome mental health challenges. Such vital care is essential, but clearly more help is needed. </p>
<p>Research shows that students who have a positive outlook regarding their lives <a href="https://doi.org/10.1016/j.jsp.2016.05.003">outperform other students</a> academically and emotionally. You might wonder, can positive thinking be taught?</p>
<p>I study school-based positive psychology interventions. My colleagues have found that students who’ve been <a href="https://doi.org/10.1080/02796015.2017.12087610">introduced to science-based ideas about happiness</a> feel more satisfied with life, experience more positive than negative emotions and have fewer emotional and behavioral problems. </p>
<h2>Science of happiness</h2>
<p>Psychologists began to study the science of happiness <a href="https://doi.org/10.1037/0003-066X.55.1.5">in the late 1990s</a>. Prior to that time, most psychology researchers studied misery. </p>
<p>Psychologist Martin Seligman was such a scientist, having pioneered the concept of “<a href="https://doi.org/10.1146/annurev.me.23.020172.002203">learned helplessness</a>.” But a conversation with his young daughter, in which she demanded to know why he couldn’t “<a href="https://www.verywellmind.com/martin-seligman-biography-2795527">stop being such a grouch</a>,” inspired him to <a href="https://www.pushkin.fm/podcasts/the-happiness-lab-with-dr-laurie-santos/the-man-who-invented-happiness-science-marty-seligman">start studying what makes people happy</a> instead. </p>
<p><a href="https://doi.org/10.1037/0003-066X.55.1.5">Initial studies</a> were conceptual in nature. But before long, researchers started to identify <a href="https://doi.org/10.1037/1089-2680.9.2.111">what makes people happy</a>, the <a href="https://doi.org/10.1037/0033-2909.131.6.803">benefits of happiness</a> and <a href="https://doi.org/10.1080/17439760.2020.1818807">interventions to improve happiness</a>. </p>
<p>Scientists identified three main predictors of happiness – <a href="https://doi.org/10.1037/1089-2680.9.2.111">genetics, life circumstances and purposeful activities</a> – and potentially others, depending on one’s culture. Of the big three, the first two are often out of an individual’s control. But science has shown that <a href="https://doi.org/10.1080/17439760.2019.1689421">people can adopt strategies to feel happier</a>. </p>
<p>Achieving a state of <a href="https://www.simonandschuster.com/books/Flourish/Martin-E-P-Seligman/9781439190760">flourishing</a> – or feeling good and doing good – is the goal of positive psychology interventions. It can evoke positive feelings, increase engagement with life, strengthen positive relationships, move people toward purpose and help people achieve meaningful goals. </p>
<h2>Positive psychology in schools</h2>
<p>Positive psychology is now taught in some <a href="https://doi.org/10.1111/jan.14408">schools around the world</a>, including in the U.S., Australia, Denmark, Israel, New Zealand, China and South Africa. Most interventions educate students about mindfulness and positive psychology concepts such as gratitude, kindness, optimistic thinking, utilizing <a href="https://www.viacharacter.org/character-strengths">character strengths</a> and hope. The idea is not just to teach students about positive psychology as a school subject but help them practice the skills that research suggests will help them flourish.</p>
<p>In typical programs, students first learn positive psychology concepts, then practice using them in real life with the help of trusted adults. For example, students discuss what gratitude means to them, then practice writing down three things they are thankful for every night before bed with the help of their caregivers. After a week, students discuss with adults at school how practicing gratitude affected their level of happiness. </p>
<p>A 2020 review of 57 school-based positive psychology programs showed <a href="https://doi.org/10.1111/jan.14408">more than half resulted in positive outcomes</a>, including less stress, lower depression, less anxiety, fewer behavioral issues, better self-image, higher life satisfaction and stronger social functioning.</p>
<h2>‘Nice inside’</h2>
<p>One intervention currently being studied by the <a href="https://ies.ed.gov/funding/grantsearch/details.asp?ID=4451">U.S. Department of Education</a> is a 10-week, small-group intervention aimed at helping middle schoolers. I coach the mental health providers implementing this program. </p>
<p>Like other programs of its kind, it teaches youth about positive concepts, including gratitude, kindness, character strengths, optimism and hope. Early findings, presented at the 2023 <a href="https://www.nasponline.org/professional-development/nasp-2024-annual-convention/convention-program">National Association of School Psychology</a> conference, show the program is being well received both by students and providers. </p>
<p>We’ve found students tend to favor activities that fit with their culture or values. For example, one student shared that performing acts of kindness was their favorite program-based activity, because it helped them spend more time with family and pets – the two most important things in their life. Another student said being able to share the strategies with their mother helped them both feel happier. This student was also proud to be able to help their family. </p>
<p>We also found that some students believed the program helped them build positive relationships with others. One student shared, “It’s really fun to see how others react when I’m being nice, such as giving a compliment,” and that doing so helped them feel “nice inside.” Another student agreed, saying making others feel good helped them feel happier. </p>
<p>Positive psychology training is only one piece of the solution for improving youth mental health. Children with severe issues need comprehensive treatment, which can include mental health counseling and medication. </p>
<p>Even though many important factors are out of a person’s control, everyone has room for growth in happiness. My colleagues and I hope teaching positive psychology in schools will become a common practice in the future.</p><img src="https://counter.theconversation.com/content/217173/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>I was a post-doctoral research fellow under Dr. Shannon Suldo (author of the Well-Being Promotion Program; WBPP). Currently, I am contracted to coach school mental health providers who are providing the WBPP through an IES-funded grant. </span></em></p>Positive psychology focuses on science-based ideas about how to increase your happiness and live a satisfying life. Studies are following how school-based interventions affect students.Kai Zhuang Shum, Assistant Professor of School Psychology, University of TennesseeLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2079572023-07-10T12:30:59Z2023-07-10T12:30:59ZTreat culture: why indulging in small, affordable pleasures can help you cope with tough times<figure><img src="https://images.theconversation.com/files/534628/original/file-20230628-19-bxir8u.jpg?ixlib=rb-1.1.0&rect=234%2C234%2C8440%2C5540&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/outdoors-shot-young-women-toasting-ice-666621205">Jacob Lund/Shutterstock</a></span></figcaption></figure><p>Life today is stressful. Since the start of the pandemic, social media has been flooded with coping mechanisms and wellbeing trends to help people manage their emotions and worries about the state of the world. If you’ve tried <a href="https://theconversation.com/want-to-start-therapy-but-not-sure-what-type-will-be-right-for-you-here-are-four-to-consider-206524">therapy</a> and <a href="https://www.stylist.co.uk/fitness-health/workouts/hot-girl-walk-tiktok-trend/659913">“hot girl walks”</a>, you may also have heard of the latest life hack: buying yourself a <a href="https://fortune.com/2023/06/14/gen-z-millennials-treat-culture-coping-mechanism-rough-economy/">little treat</a>. </p>
<p>Inflation and high cost of living is putting holidays and luxury goods out of reach. In their place, indulgences like coffees, ice cream, lipstick or face masks can deliver pleasure in small doses. Treats are not expensive, nor are they a huge commitment. The ideal treat might be from a shop within walking distance of your home or office. You might even think of an episode of “guilty pleasure” television as a treat – a mid-afternoon Emily in Paris break, for example. </p>
<p>“Treat culture” is not an entirely new concept. You may have heard it called the “<a href="https://www.bbc.co.uk/news/uk-wales-63047913">lipstick index</a>”, the theory that consumers buy low-cost luxuries to boost their moods in difficult times. There is a wealth of research on <a href="https://www.cambridge.org/core/books/cambridge-handbook-of-consumer-psychology/compensatory-consumption/A51BE53B06D59DC1F6EE72471030BE90">“compensatory consumption”</a>, where people <a href="https://doi.org/10.1108/02634509710193172">spend money</a> to deal with perceived threats to their self-esteem, confidence or happiness. Treat culture is “retail therapy”, but with a focus on small, inexpensive purchases rather than a shopping spree.</p>
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<img alt="Quarter life, a series by The Conversation" src="https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/451343/original/file-20220310-13-1bj6csd.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<p><em><strong><a href="https://theconversation.com/uk/topics/quarter-life-117947?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop">This article is part of Quarter Life</a></strong>, a series about issues affecting those of us in our twenties and thirties. From the challenges of beginning a career and taking care of our mental health, to the excitement of starting a family, adopting a pet or just making friends as an adult. The articles in this series explore the questions and bring answers as we navigate this turbulent period of life.</em></p>
<p><em>You may be interested in:</em></p>
<p><em><a href="https://theconversation.com/cost-of-living-crisis-what-are-your-rights-if-your-landlord-wants-to-increase-your-rent-189089?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop">Cost of living crisis: what are your rights if your landlord wants to increase your rent?</a></em></p>
<p><em><a href="https://theconversation.com/five-ways-to-be-a-good-housemate-to-your-parents-206300?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop">Five ways to be a good ‘housemate’ to your parents</a></em></p>
<p><em><a href="https://theconversation.com/expert-advice-for-budding-uk-entrepreneurs-during-a-cost-of-living-crisis-202531?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop">Expert advice for budding UK entrepreneurs during a cost of living crisis</a></em></p>
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<p>In <a href="https://doi.org/https://doi.org/10.1016/j.jretconser.2021.102811">recent research</a>, I examined how consumers use shopping to cope with difficult times. During the pandemic, when people were restricted from dining out, they would instead buy higher-quality items at the grocery store. Eating better at home, even if the cost was higher than the usual shop, was a treat for people. </p>
<p>And in recent years, the popularity of novelty businesses like
the Danish variety store <a href="https://www.theguardian.com/lifeandstyle/2016/dec/18/shop-of-delights-tigers-retail-revolution">Flying Tiger</a> and <a href="https://www.vice.com/en/article/y3vkn5/bubble-tea-london-uk">bubble tea</a> shops has grown. These businesses are perfect for people to partake in treat culture. </p>
<h2>The experience of treats</h2>
<p>Treat culture isn’t just about the treat itself, it’s about the emotional experience – that is, how you feel about purchasing and having the treat. As one report <a href="https://www.michigandaily.com/arts/b-side/how-treat-culture-could-save-the-world/">pointed out</a>, the phrasing of buying yourself a “little” treat reflects an element of cuteness.</p>
<p>Cuteness can prompt powerful emotions of happiness, and remind us of <a href="https://www.psychologytoday.com/us/blog/unserious-psychology/202212/whats-cute-and-why-it-matters">nurturing and protective qualities</a>. In a way, partaking in treat culture is a way to nurture ourselves. There is also a connection between cuteness and consumption, for example in Japanese culture, where the popularity of <a href="https://journals.sagepub.com/doi/full/10.1177/14695405211013849"><em>kawaii</em> (cute) products</a> is driven by a consumer desire to cope with stress and reconnect with their childhood self. </p>
<p>Emotions are a key part of great consumer experiences. <a href="https://www.sciencedirect.com/science/article/abs/pii/S105774081400093X">Research shows</a> that experiential purchases, like meals out or concert tickets, deliver greater satisfaction and happiness to consumers than products.</p>
<p>Similarly, the <a href="https://www.youtube.com/watch?v=Mxw25NqX5wY">positive emotions</a> that come from buying a treat are not derived from the iced coffee or face mask itself. They stem from the consumption experience – taking a break from work, feeling you have earned the reward of a treat, and that you are doing something to care for your emotions.</p>
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<img alt="A woman holding a lipstick among a clothing rack of beige clothes" src="https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/534647/original/file-20230628-19-c6hyty.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Lipstick: a little treat.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/shocked-dark-haired-woman-wears-round-2299694057">WAYHOME studio/Shutterstock</a></span>
</figcaption>
</figure>
<h2>Treat responsibly</h2>
<p>Treat culture could easily be seen as a negative indulgence. It suggests frivolous spending, a lack of self-control and ignorance of financial risks like debt. Some commentators have argued that treat culture preys on young consumers’ insecurities, for example, <a href="https://www.wellandgood.com/treat-culture">about their skin</a>, perpetuating a cycle of needing to buy more skincare products in search of easy “fixes” for imperfections.</p>
<p>But treat culture, I believe, is a low-risk way to experience a morsel of happiness in dark times. The cost is usually minuscule (a bubble tea costs around £5), and you probably won’t be tempted to use a buy-now-pay-later scheme to finance it. To fully experience the satisfaction of treat culture, you should be able to purchase and consume the product in person, for optimal instant gratification. So, spending debt is unlikely and post-purchase remorse is unnecessary. </p>
<p>Treat culture certainly has psychological benefits, helping <a href="https://psycnet.apa.org/record/2017-11358-001?doi=1">uplift consumers’ emotions</a> during difficult times. So, go ahead – buy yourself a little treat.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/buy-now-pay-later-klarna-is-courting-young-shoppers-with-paris-hilton-and-tiktok-style-algorithms-heres-why-its-a-problem-202999">Buy now pay later: Klarna is courting young shoppers with Paris Hilton and TikTok-style algorithms – here's why it's a problem</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/207957/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Kokho Jason Sit is affiliated with the Chartered Institute of Marketing.</span></em></p>An expert explains the positive psychology of indulging in small affordable pleasures.Kokho Jason Sit, Senior lecturer in Marketing; Associate Head (Global), University of PortsmouthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1997982023-03-02T12:39:09Z2023-03-02T12:39:09ZPositive affirmations: how talking to yourself can let the light in<figure><img src="https://images.theconversation.com/files/510552/original/file-20230216-457-mga8u0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/children-running-on-meadow-sunset-249658780">ESB Professional/Shutterstock</a></span></figcaption></figure><p>Despite being a source of constant bad news, the internet is also awash with attempts at countering negativity. A quick search for “inspirational” content yields heaps of speeches, songs and sayings intended to make sense of tough times. </p>
<p>Lists of the latter will typically include things like “Imagination is more important than knowledge”, attributed to Albert Einstein, or the Nicki Minaj lyric, “Everybody dies, but not everybody lives.” Self-help <a href="https://www.louisehay.com/affirmations/">specialists</a>, talk-show <a href="https://www.the-benefits-of-positive-thinking.com/oprah-positive-quotes.html">hosts</a>, Instagram <a href="https://www.instagram.com/morganharpernichols/">influencers</a>, and even former <a href="https://www.cnbc.com/2022/11/16/michelle-obama-the-light-we-carry-quotes.html">US first ladies</a> have been known to pen positive affirmations. </p>
<p>One such list published on the <a href="https://www.oprahdaily.com/life/relationships-love/g25629970/positive-affirmations/?slide=3">Oprah Daily</a> website during the darker days of the pandemic, featured a quote by the author Maya Angelou, which reminds us that “Nothing can dim the light that shines from within”. Angelou wrote compellingly about her experiences of racism and trauma. What she wrote then can resonate with us even now, wherever we are in the world. </p>
<hr>
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<img alt="" src="https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/511424/original/file-20230221-18-jj7oqg.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<p><em>This is an article from <a href="https://theconversation.com/uk/topics/the-joy-of-133450?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2023+The+Joy+Of&utm_content=InArticleTop">The Joy Of*</a>, a series to help those of us in our 20s and 30s find moments of happiness in the everyday. When rents are rising, fun with friends is more infrequent and we’re struggling with work-life balance, daily life can seem hard. But joy doesn’t have to be something saved for big occasions, like weddings or birthdays. These articles from <a href="https://theconversation.com/uk/topics/quarter-life-117947?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2023+The+Joy+Of&utm_content=InArticleTop">Quarter Life</a> are aimed to help you find joy in the smallest things.</em></p>
<p><em>You may be interested in:</em></p>
<p><em><a href="https://theconversation.com/ive-spent-years-studying-happiness-heres-what-actually-makes-for-a-happier-life-197580">I’ve spent years studying happiness – here’s what actually makes for a happier life</a></em></p>
<p><em><a href="https://theconversation.com/the-japanese-concept-of-ikigai-why-purpose-might-be-a-better-goal-than-happiness-88709">The Japanese concept of ikigai: why purpose might be a better goal than happiness</a></em></p>
<p><em><a href="https://theconversation.com/documenting-three-good-things-could-improve-your-mental-well-being-in-work-82808">Documenting three good things could improve your mental well-being in work</a></em></p>
<hr>
<p>Hearing or seeing this kind of brief and memorable phrase can help us to get into a more positive mindset. Whether a call to action or a reminder of the values that we hold dear, affirmations can act as a counterbalance to what psychologists refer to as <a href="https://theconversation.com/rumination-and-remedy-five-ways-to-improve-your-outlook-19527">ruminations</a> (repetitive patterns of negative thinking). They do so by getting us to focus on what matters in our lives.</p>
<h2>How to tap into positive feelings</h2>
<p>Positive emotions can be extremely powerful. Research shows that when we are <a href="https://pages.vassar.edu/tugade/files/2017/10/01_Conway-Tugade-Catalino-Fredrickson-2012-BroadenBuild_Form-FunctionMechanisms.pdf">primed</a> to feel joy, curiosity, gratitude, and other types of positive feelings, we have what psychologists term “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156609/">broader thought-action repertoires</a>”. This means that we can imagine new possibilities and try out new things. We become more creative and better at solving problems. </p>
<figure class="align-center ">
<img alt="A girl in jean shorts and a white tee rollerskating outdoors." src="https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/510563/original/file-20230216-14-mqhv1g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Joy makes us more inventive.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-black-woman-on-roller-skates-1027178536">Javi_indy/Shutterstock</a></span>
</figcaption>
</figure>
<p>In 2011, US psychologist Martin Seligman came up with what he called the <a href="https://ppc.sas.upenn.edu/sites/default/files/permawellbeing.pdf">Perma model of wellbeing</a>. It emphasises five main elements: positive emotion, engagement, relationships, meaning, and achievement. </p>
<p>This model is a helpful tool for understanding the various ways in which we can trigger more positive ways of thinking. These run the gamut from experiencing a positive emotion to being fully absorbed in a challenging task, creating a more loving connection with someone, trying to make sense of a difficult situation, or even simply ticking off jobs on a to-do list. </p>
<p>Positive affirmations have the potential to tap into these various elements of our wellbeing. They can be empowering when we are able to identify with the content of the message, when it has a moral, and when it is memorable. </p>
<p>Some can prompt us to be <a href="https://theconversation.com/hope-from-despair-how-young-people-are-taking-action-to-make-things-better-184859">hopeful</a> and focus on the here-and-now. A common saying in Alcoholics Anonymous addiction recovery circles is “One day at a time”. </p>
<p>Others urge us to become absorbed in an important task (“You’re more likely to act yourself into feeling than feel yourself into action”, from American psychologist Jerome Bruner). Others still can focus on developing positive relationships (“People who are truly strong lift others up. People who are truly powerful bring others together,” from Michelle Obama). </p>
<p>In this way, positive affirmations function like the secular version of religious or spiritual prayer. Research shows that when spoken out loud, <a href="https://link.springer.com/article/10.1007/s00520-012-1690-6">prayers</a> can be uplifting, comforting, and create a hopeful attitude. Likewise, speaking or singing an insightful quote or lyric to yourself can be extremely empowering. </p>
<p>Affirmations are often used to help us <a href="https://www.inc.com/amy-morin/9-mantras-that-will-keep-you-mentally-strong-in-tough-times.html">make sense</a> of disappointments and stresses and keep striving to <a href="https://rhythmsofplay.com/why-i-turn-my-goals-into-affirmations/">reach our goals</a> – like a pep talk, only, not from a coach but to ourselves. </p>
<figure class="align-center ">
<img alt="A smiling dog on a yellow background." src="https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=272&fit=crop&dpr=1 600w, https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=272&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=272&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=341&fit=crop&dpr=1 754w, https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=341&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/510548/original/file-20230216-18-99mz94.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=341&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Positive affirmation.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-puppy-dog-smiling-on-isolated-1799966587">Smrm1977/Shutterstock</a></span>
</figcaption>
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<p>Research has shown that people who regularly use encouraging self-talk are <a href="https://journals.sagepub.com/doi/pdf/10.1177/2329488417731861">more likely</a> to perform better, to be satisfied in their jobs, and to want to stay in their positions. This process can be vital for endurance athletes in <a href="https://marjon.repository.guildhe.ac.uk/id/eprint/17377/1/Self-talk%20and%20endurance%20performance_McCormick.pdf">maintaining stamina</a>. </p>
<p>Ultimately it is an intentional state of mind, which can be helpful in balancing out the challenges we face with these positives we’re acknowledging. Whether we are fighting for social justice, or simply struggling to make ends meet, there are often small glimpses of joy to be found in life’s simple moments. As Aretha Franklin once sang: </p>
<blockquote>
<p>You got to spread joy up to the maximum</p>
<p>Bring gloom down to the minimum</p>
<p>And have faith, or pandemonium</p>
<p>Liable to walk upon the scene</p>
</blockquote>
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<p>So look for quotes and lyrics that inspire you. Store them in a place you can regularly access – on your bedroom wall, in a notebook you keep in your bag. And dig into them when you’re experiencing tough times or when you need prompts for thinking about the bigger picture, the purpose for your life.</p>
<p>Share them with others, either through social media or in person. Take pleasure in being part of a connected and inspired community. </p>
<p>And have a go at reading them out loud. You might be surprised at how it can make you feel more energised or hopeful. It can be exciting to know speaking words of hope and encouragement can help you – and those around you – on your journey.</p><img src="https://counter.theconversation.com/content/199798/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Glenn Williams has received funding from the Economic and Social Research Council, Derbyshire Arts Development Group, Derbyshire County Council, and Warwickshire County Council with projects studying psychological wellbeing and mental health. Views expressed here are his own and not those of these funding bodies.</span></em></p>By getting us to focus on what matters to our lives, affirmations can act as a counterbalance to spiralling negative thoughts.Glenn Williams, Principal Lecturer in Psychology, Nottingham Trent UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1973262023-02-21T06:10:49Z2023-02-21T06:10:49ZFour habits of happy people – as recommended by a psychologist<figure><img src="https://images.theconversation.com/files/509005/original/file-20230208-27-3jttof.jpg?ixlib=rb-1.1.0&rect=98%2C8%2C5037%2C3604&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Happy habits = happy people.</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/woman-in-blue-spaghetti-strap-top-posing-for-photo-944762/">Pexels/Godisable jacob</a></span></figcaption></figure><p>What makes you happy? Maybe it’s getting up early to see the sunrise, hanging out with family and friends on a weekend, or going for a dip in the sea. But what does science say about the things happy people do?</p>
<p>We know that <a href="http://ghwbpr-2019.s3.amazonaws.com/UAE/GH19_Ch6.pdf">happy people</a> tend to have strong relationships, good physical health and contribute regularly to their communities. </p>
<p>I have experimented over the past seven years with a number of happiness and wellbeing interventions in a bid to improve my own mental health and to understand how to best help others. Some strategies have stuck while others haven’t worked for me. But here’s what I’ve learnt along the way. </p>
<p>The reality is that there’ll be times we manage to engage with happiness habits and feel positive. Then there’ll be occasions when life throws a curve ball and our happiness is affected. But the good news is that we can all improve our levels of happiness with daily practice. </p>
<h2>1. Move your body</h2>
<p>My body needs to move regularly throughout the day. Sitting for long periods of time does not make my body or mind happy. At the very least I will walk briskly for an hour every day. I also like to swim, dance and do yoga. </p>
<p>Regular physical activity and exercise are high on the list for happiness as studies consistently demonstrate a link between being <a href="https://link.springer.com/article/10.1007/s10902-018-9976-0?platform=hootsuite&error=cookies_not_supported&code=a592bab8-77e7-45db-8299-6661718e8da4">physically active</a> and increased subjective wellbeing, aka happiness.</p>
<figure class="align-center ">
<img alt="Woman stretching" src="https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/508999/original/file-20230208-19-ec6nuj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Prioritise exercise, your body (and brain) will thank you for it.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/woman-stretching-on-ground-3076509/">Pexels/Jonathan Borba</a></span>
</figcaption>
</figure>
<p>Research shows that walking for 30 minutes a day can improve your health. But <a href="https://www.mdpi.com/1660-4601/17/13/4817/htm">studies on happiness</a> show that people benefit more when they engage in moderate and high-intensity exercise, which increases the heart rate. </p>
<p><a href="https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/">Moderate exercise</a> is anything that makes you slightly out of breath – you can still talk but probably couldn’t sing a song. </p>
<h2>2. Prioritise connection</h2>
<p>The most recent <a href="http://ghwbpr-2019.s3.amazonaws.com/UAE/GH19_Ch6.pdf">happiness research</a> shows that our social connections are important in terms of overall <a href="https://journals.sagepub.com/doi/abs/10.1177/0956797619898826?journalCode=pssa">wellbeing and life satisfaction</a>. Indeed, making time to talk, listen, share and have fun with friends and family is a habit I try to prioritise. </p>
<p>But a recent study has found that we generally engage more with friends and family when we feel unhappy and <a href="https://journals.sagepub.com/doi/pdf/10.1177/0956797619849666?casa_token=zHOv_GeDvXkAAAAA:h-vgfibn2aME4gV0QakcXFN0_Oa5xns5X6ZGG9IhrsriAjGmqHEkxOQ9PwZCNqatYFxZvs4z8A">less so when we are happy</a>. This may be because we naturally seek out comfort and support to feel happier and pursue other activities when our happiness is stable. </p>
<figure class="align-center ">
<img alt="Group of people laughing" src="https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=423&fit=crop&dpr=1 600w, https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=423&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=423&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=532&fit=crop&dpr=1 754w, https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=532&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/509001/original/file-20230208-15-9j5bzp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=532&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Look after your friendships and they’ll look after you.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/men-s-white-button-up-dress-shirt-708440/">Pexels/Helena Lopes</a></span>
</figcaption>
</figure>
<p>It seems to come down to a question of balance, too much time alone can lead to negative emotions and so seeking out others is a natural way to alleviate this and boost our mood. </p>
<p>On the flip side when we feel positive and happier we are more inclined to support others and provide a shoulder to cry on. Nonetheless spending time in the company of friends and family provides both <a href="https://journals.sagepub.com/doi/pdf/10.1177/0956797619849666?casa_token=zHOv_GeDvXkAAAAA:h-vgfibn2aME4gV0QakcXFN0_Oa5xns5X6ZGG9IhrsriAjGmqHEkxOQ9PwZCNqatYFxZvs4z8A">short-term and long-term happiness gains</a>.</p>
<h2>3. Practice gratitude</h2>
<p>Our outlook on life and how we evaluate things also plays a huge part in our happiness levels. Studies have found that having a more <a href="https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf?_ga=2.245695623.2060952378.1676481192-1952323121.1676481192">optimistic mindset</a> and practising a sense of gratitude can buffer against negative emotions and increase happiness.</p>
<p>Practising daily gratitude, such as counting my blessings or listing things throughout the day I am grateful for, helps me think more positively and feel happier. You can do this in a number of ways, for example, a daily gratitude journal, which can be handwritten or kept on your phone. </p>
<p><a href="https://www.ucl.ac.uk/human-resources/health-wellbeing/being-well-ucl/three-good-things#:%7E:text=Three%20Good%20Things%20is%20a,to%20them%20during%20the%20day.">The three good things intervention</a> is a quick and easy habit to <a href="https://baycrest.echoontario.ca/wp-content/uploads/2021/05/Positive-Psychology-Progress-Empirical-Validation-of-Interventions.pdf">adopt for increasing optimism</a>. You simply write down three things that went well every day and reflect on what was good about these. </p>
<figure class="align-center ">
<img alt="Thank you sign." src="https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/509002/original/file-20230208-13-wxql12.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Give thanks, it might just lead to a happier life.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/light-sign-typography-lighting-519/">Pexels/Gratisography</a></span>
</figcaption>
</figure>
<p>There are many apps now that can prompt you and keep track of your gratitude. Other apps allow you to create vision boards and positive affirmations for your days. Although some may seem gimmicky it’s all about that gentle nudging towards positivity, <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier">which the science supports</a>. Or in other words, practising and cultivating an attitude of gratitude and appreciation generally works, and helps you to feel more positive about your life. Gratitude also helps you to see the bigger picture and become more resilient in the face of adversity.</p>
<p>You can also practice gratitude more naturally by giving thanks – telling someone what you are grateful for that day or sending thank-you messages. Indeed, it might sound trite but this is important as <a href="https://www.umgc.edu/blog/the-science-of-gratitude">research</a> shows daily feelings of gratitude are associated with higher levels of positive emotions and better <a href="https://www.tandfonline.com/doi/pdf/10.1080/17439760.2019.1651888?casa_token=BgnPI1MYoM4AAAAA:HqFldsOEsSQ7sb35iz9R3sGXiwItSEJGCW69yuw3-nbIty80lMCWkmUEdZ4y4JpIkntvj8zTcw">social wellbeing</a>.</p>
<h2>4. Spending time with pets helps too</h2>
<p>My pets are part and parcel of our family routine and also support me in my daily happiness. I find going for walks easier to do because of my dogs. Research shows that dogs motivate their human companions to be more active and in turn, both dog and human have a shared pleasurable experience that <a href="https://www.mdpi.com/1660-4601/14/8/936">boosts their happiness</a>. </p>
<figure class="align-center ">
<img alt="Man and woman with dog on sofa." src="https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/509003/original/file-20230208-15-4yg7gq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Pets are the best.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/a-woman-holding-her-pet-dog-4560123/">Pexels/leeloo thefirst</a></span>
</figcaption>
</figure>
<p>I also enjoy sitting with my cats while drinking tea and reading a book. Studies have found that family pets provide many benefits towards health and happiness, as they not only provide companionship but also reduce incidents of depression and anxiety while helping to boost our <a href="https://www.tandfonline.com/doi/pdf/10.1080/08927936.2020.1694313?casa_token=lcDeGjXwQW0AAAAA:s06pG_CePTZI1S0l4r95TXNxSKd66Ps_Ayff-mf4T5DOJfNmVTTYn3wj9OwStqLPT98iDDtmqw">happiness and self-esteem levels</a>.</p>
<p>The main ingredients for happiness and what the research boils down to are social connections and activity – of both the mind and body. And finding a flow to life through our daily habits and intentions can lead to happier, more fulfilling lives.</p><img src="https://counter.theconversation.com/content/197326/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lowri Dowthwaite-Walsh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The good news is that we can all improve our happiness levels with daily practice.Lowri Dowthwaite-Walsh, Senior Lecturer in Psychological Interventions, University of Central LancashireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1915002022-10-12T19:02:12Z2022-10-12T19:02:12ZI was an expert advisor on the documentary ‘How to Thrive’. Here’s what happened after this wellbeing experiment<figure><img src="https://images.theconversation.com/files/488434/original/file-20221006-18-jjy784.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1917%2C1270&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/mKJUoZPy70I">Priscilla Du Preez/Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>The <a href="https://www.howtothrivefilm.com">How to Thrive</a> documentary, which screens in cinemas from today, follows seven people as they learn to not only survive, but thrive.</p>
<p>The documentary aligns with “<a href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">positive psychology</a>”, which aims to provide people with the skills and resources to proactively support their mental health and wellbeing.</p>
<p>I research positive psychology and was as an expert advisor for the documentary, assessing the participants’ progress over 18 months. </p>
<p>My analysis shows the evidence-based strategies in the documentary supported participants to thrive, leading most of them to feel and function well across multiple aspects of their lives.</p>
<p>There are lessons here for everyone. Here’s what we learned from the intensive film-making process that you can apply to better your life.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">Explainer: what is positive psychology and how can you use it for yourself?</a>
</strong>
</em>
</p>
<hr>
<h2>The process</h2>
<p>Filming began just before the start of the pandemic. Twelve people from diverse backgrounds – all with varying degrees of mental illness – took part. A two-day retreat introduced everyone to each other, and the journey ahead.</p>
<p>Each person had their own psychiatric supports as a requirement for being part of the program. There was also a clinical psychologist overseeing the process.</p>
<p>Then lockdown began. </p>
<p>Participants connected through Zoom, creating a sense of community and developing a sense of belonging. They were introduced to evidence-based strategies to improve their lives, and filmed their progress on their phones.</p>
<p>All participants learned about their <a href="https://viacharacter.org/">character strengths</a> (the positive parts of your personality that make you feel authentic and engaged), created a vision board of their best possible future self, practised <a href="https://self-compassion.org/">self-compassion</a>, and identified what went well in their life and why. </p>
<p>They also received individual coaching sessions, and were given activities specific to their needs.</p>
<p>Of the original 12 participants, seven were included in the final cut of the film, based on which stories allowed the producers to talk about a range of approaches and diversity of mental health conditions.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/R9OTod5j5dk?wmode=transparent&start=160" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">How to Thrive, due for release in cinemas October 13.</span></figcaption>
</figure>
<h2>How I assessed their progress</h2>
<p>I collected data documenting participants’ experiences, mental illness and wellbeing.</p>
<p>Over eight months, participants made major changes in their lives and saw the benefits. Benefits continuing over the subsequent ten months. </p>
<p>Let’s take a scale from -10 (to indicate high mental distress) to +10 (completely thriving).</p>
<p>On average, participants went from -3.2 (mild-to-moderate distress) to +5.4. Even a 2-point improvement would be statistically significant. But we saw a difference of more than 8 points, clearly showing participants were thriving, and demonstrating clinically significant improvements.</p>
<p>The greatest changes occurred from March to April 2020, during the documentary’s main intervention period. But improvements continued over the next 17 months.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="How to Thrive poster" src="https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=860&fit=crop&dpr=1 600w, https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=860&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=860&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1081&fit=crop&dpr=1 754w, https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1081&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/488429/original/file-20221006-16-xxbv1k.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1081&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Participants said they were struggling less.</span>
<span class="attribution"><a class="source" href="https://www.imdb.com/title/tt13223254/?ref_=ttpl_pl_tt">How to Thrive/IMDB</a></span>
</figcaption>
</figure>
<p>On average, participants felt more satisfied with their lives, more hopeful, more engaged, and more connected. Participants improved their physical health, and felt less lonely and distressed.</p>
<p>Participants felt like they were struggling less. They felt more supported by others and gave more support to others. They increased their skills, resources, and motivation to live well. </p>
<p>The results support <a href="https://journals.sagepub.com/doi/abs/10.1177/0963721412469809">studies</a> suggesting happiness does not just happen – it’s a skill that can be learned and developed, with the right aims and supports in place. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-avoid-toxic-positivity-and-take-the-less-direct-route-to-happiness-170260">How to avoid 'toxic positivity' and take the less direct route to happiness</a>
</strong>
</em>
</p>
<hr>
<h2>What else could be going on?</h2>
<p>While seven participants were included in the final cut, all the original 12 took part in the assessments across the first 12 months. Almost all demonstrating significant increases in their mental health and wellbeing across the intervention period and beyond. </p>
<p>One participant, who did not engage in many of the intervention activities and remained distant from the group, did not see these improvements.</p>
<p>It’s possible the benefits arose from the psychiatric supports participants had in place as part of the documentary. However, each
participant had years of experience with psychologists, psychiatrists, and other mental health supports, yet continued to deeply struggle. </p>
<p>This suggests the intervention provided added benefits to usual mental health care. </p>
<p><a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-119">Studies</a> <a href="https://www.ncbi.nlm.nih.gov/books/NBK76780/">suggest</a> that positive psychology interventions can increase wellbeing and reduce the symptoms of depression. </p>
<p>However, we don’t know how positive psychology interventions alone compare with usual mental health care. We also don’t have evidence for adding positive psychology to usual mental care. </p>
<p>Positive psychology interventions have mostly been used with people <em>without</em> moderate-to-severe mental illness. Indeed, one of the extraordinary parts of this experiment was adding positive psychology to typical care for people <em>with</em> moderate-to-severe mental illness. </p>
<h2>What can we learn?</h2>
<p>The documentary suggests several key ways to support mental health and wellbeing.</p>
<p><strong>1. Find your tribe</strong> </p>
<p>Throughout the documentary, participants developed a community. Humans have a natural need for <a href="https://europepmc.org/article/pmc/pmc8095671">belonging</a>. In contrast, loneliness <a href="https://theconversation.com/loneliness-is-a-health-issue-and-needs-targeted-solutions-96262">relates to</a> mental and physical illness, and even early death. Find people that you can belong with and connect at a deep level, beyond superficial “friends”.</p>
<p><strong>2. Engage in meaningful activities</strong></p>
<p>Studies suggest <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6776218/">engagement in life</a> is an important marker of healthy ageing. This means not simply gliding through life, but sucking the marrow out of life. It involves finding and committing to activities that fill you up and give you a sense of life, rather than those that drain the life from you.</p>
<p><strong>3. Be compassionate</strong></p>
<p><a href="https://greatergood.berkeley.edu/article/item/compassionate_mind_healthy_body">Be compassionate</a> towards yourself and others. We are often our own worst critics. We are doing the best we can. Be kind to yourself, and extend that kindness to others.</p>
<p><strong>4. Be optimistic</strong></p>
<p>Be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2894461/">optimistic and hopeful</a> for the future. Things won’t always work out, but if we are biased towards seeing the possibility of what could be, the results might surprise us.</p>
<p><strong>5. Nurture yourself</strong></p>
<p><a href="https://study.unimelb.edu.au/discover/inside-melbourne/how-to-look-after-yourself">Nurture</a> your physical, mental, social and spiritual wellbeing. Eat and rest well, engage in moderate physical activity, and actively engage in activities that make you feel and function well.</p>
<h2>But be careful</h2>
<p>Positive psychology interventions are far from a panacea. As part of the documentary, they only worked for those who actively took part in the interventions and connected well with others. </p>
<p>Each participant was dealing with one or more mental illnesses. So positive psychology was not a replacement for conventional psychiatric support. They went hand-in-hand.</p>
<p>While the documentary presents a hopeful story of recovery, if you are struggling with mental illness, it’s important to connect with additional forms of support, including your GP, psychologist or psychiatrist.</p>
<hr>
<p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.</em></p><img src="https://counter.theconversation.com/content/191500/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Peggy Kern has served as a voluntary content advisor for the How to Thrive project and reports here on her professional experience with the documentary.</span></em></p>The documentary presents a hopeful story of recovery. Here’s what this means for you.Peggy Kern, Associate professor, Centre for Positive Psychology, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1802242022-04-11T12:18:14Z2022-04-11T12:18:14ZPsychological tips aren’t enough – policies need to address structural inequities so everyone can flourish<figure><img src="https://images.theconversation.com/files/457253/original/file-20220410-66379-yjgfvw.jpg?ixlib=rb-1.1.0&rect=1068%2C572%2C5762%2C4330&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Who gets to flourish and who doesn't?</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/young-mother-and-father-walking-with-infant-royalty-free-image/909158198">Tony Anderson/DigitalVision via Getty Images</a></span></figcaption></figure><p>“<a href="https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html">Languishing</a>” is the in-vogue term for today’s widely shared sense of pandemic malaise. According to <a href="https://www.ted.com/talks/adam_grant_how_to_stop_languishing_and_start_finding_flow?language=en">some psychologists</a>, you can stop languishing with <a href="https://www.nytimes.com/2021/05/04/well/mind/flourishing-languishing.html">simple steps</a>: Savor the small stuff. Do five good deeds. Find activities that let you “<a href="https://www.ted.com/talks/mihaly_csikszentmihalyi_flow_the_secret_to_happiness?language=en">flow</a>.” Change how you think and what you do, and today’s languishing can become tomorrow’s <a href="https://www.nytimes.com/interactive/2021/05/04/well/mind/languishing-definition-flourishing-quiz.html">flourishing</a>.</p>
<p>But in an unjust world burdened by concurrent threats – war, a pandemic, the slow burn of climate change – does this argument ring true? Can <a href="https://hfh.fas.harvard.edu/files/pik/files/activitiesforflourishing_jppw.pdf">simple activities</a> like these really help us – all of us – flourish?</p>
<p>As social scientists who study <a href="https://www.sciencedirect.com/science/journal/26665603/vsi/10MQ4BLM58B">flourishing and health</a>, we have watched this psychological approach capture <a href="https://www.forbes.com/sites/michaeltnietzel/2021/11/04/baylor-and-harvard-team-up-for--massive-global-study-of-human-flourishing/?sh=47be107850b8">attention</a> – and <a href="https://www.templetonworldcharity.org/humanflourishing">massive investment</a>. Most of this work is rooted in <a href="https://global.oup.com/academic/product/happier-9780190655648">positive psychology</a>, a fast-growing field that sees individuals as largely responsible for their own flourishing. This new research, most of it survey-based, <a href="https://www.baylorisr.org/programs-research/global-flourishing-study/">aims to revamp health and social policy</a>, nationally and globally. It may well succeed at this — which has us concerned.</p>
<p>What could be wrong with a worldwide effort to help people flourish? <a href="https://www.sciencedirect.com/science/article/pii/S2666560321000451">Our concern</a> is that a narrowly psychological approach overestimates individuals’ control over their own <a href="https://global.oup.com/academic/product/well-being-expanding-the-definition-of-progress-9780190080495">well-being</a>, while underestimating the role of systemic inequities, including those that <a href="https://www.brookings.edu/blog/how-we-rise/2021/11/05/what-does-the-build-back-better-framework-mean-for-bipoc-communities/">well-designed laws and policies can help address</a>.</p>
<h2>Here’s what people told us affected flourishing</h2>
<p>As researchers who combine surveys with interviews, we know that thousands of data points can tell us many things – but not the stuff you learn from sitting down with people to talk, and listen.</p>
<p>In a <a href="https://doi.org/10.1016/j.ssmmh.2021.100057">new paper</a> based on our <a href="https://arches.chip.uconn.edu/">collaborative research</a>, we asked open-ended questions that surveys cannot answer. Not just, “Are you flourishing?,” but also: “Why, or why not? What helps you flourish? What gets in the way?”</p>
<p>We took our questions to public libraries and private boardrooms, coffee shops and kitchen tables throughout Greater Cleveland, Ohio, speaking with 170 people from different backgrounds: men and women, rich and poor, liberal and conservative, Black, white and Latino. Would their answers align, we wondered? Would they mesh with the experts’?</p>
<p>In one area, our interviewees’ perspectives line up with leading survey research: For over 70%, social connections had a powerful impact on whether they felt they were flourishing. But other topics people raised are <a href="https://doi.org/10.1016/j.ssmmh.2021.100057">ignored in most leading studies of flourishing</a>.</p>
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<p>For instance, a full 70% mentioned a stable income. Nearly as many flagged what public health professionals call the <a href="https://health.gov/healthypeople/objectives-and-data/social-determinants-health">social determinants of health</a> – reliable access to things like healthy food, transportation, education and a safe place to live. Some also cited discrimination, unequal treatment by the police, and other factors described as <a href="https://doi.org/10.1177/1073110520958876">structural determinants of health</a>.</p>
<h2>Poverty, inequity and racism get in the way</h2>
<p>For people who face inequity in their own lives, the links between adversity and flourishing were crystal clear.</p>
<p>Over half of interviewees described themselves as flourishing. But less than half of those earning $30,000 or less annually were flourishing, compared to almost 90% of those with household incomes over $100,000. More than two-thirds of white interviewees were flourishing versus less than half of Black interviewees. And nearly three-quarters of people with a bachelor’s degree were flourishing, compared to just over half of those without.</p>
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<p>A Latina woman we interviewed explained how poverty and other forms of <a href="https://doi.org/10.1080/01459740.2011.576725">structural vulnerability</a> can impair flourishing: “If you have a home that’s infested with roaches, and mold, and lead, and water, then after you’ve worked so hard, you come home and just want to rest. And then you’re like oh, I don’t have food, and you didn’t want to cook … then you’re eating unhealthy.” </p>
<p>She described how all these factors affect relationships too: “You’re not being a good mom because you’re angry. … You cannot give 100% at home. … You cannot give 100% to work, and you cannot give 100% to social life, and you have no friends because you’re so angry nobody wants to talk to you.”</p>
<p>Other interviewees told us how entrenched racism obstructs flourishing. One Black woman described racism’s grinding toll as “exhausting” and “such a heavy lift every day.” She compared it to a game of chess requiring “strategies all day long.” The constant vigilance and pressure she described fit <a href="https://doi.org/10.2105/AJPH.2004.060749">what health researchers call weathering</a>, or premature deterioration in health.</p>
<p>Under circumstances like these, would savoring the small things and doing good deeds really help? </p>
<p>To us, the answer is clear: Without the conditions that enable flourishing, psychological exercises will inevitably fall short. More importantly, they risk leaving behind those already facing adversity and injustice.</p>
<h2>Collective flourishing requires structural change</h2>
<p>The path to flourishing is no simple issue of mind over matter. It also depends on society’s systems and structures: <a href="https://www.rwjf.org/en/blog/2019/07/home-is-where-our-health-is.html">Safe, affordable housing</a>. A <a href="https://www.countyhealthrankings.org/take-action-to-improve-health/what-works-for-health/strategies/living-wage-laws">living wage</a>. <a href="https://www.dataforprogress.org/memos/racism-is-a-public-health-crisis">Solutions to systemic racism</a>. Affordable, <a href="https://www.feedingamerica.org/hunger-in-america">quality food</a> and <a href="https://www.urban.org/research/publication/bolstered-recovery-legislation-health-insurance-safety-net-prevented-rise">health care</a>, including <a href="https://www.npr.org/sections/health-shots/2022/03/02/1084006754/heres-what-experts-say-biden-gets-right-in-his-new-mental-health-plan">mental health care</a>. As <a href="https://global.oup.com/academic/product/well-9780190916831">decades of public health research have shown</a>, factors like these deeply affect health and <a href="http://ajph.aphapublications.org/doi/full/10.2105/AJPH.2020.305831">well-being</a>. We contend that flourishing research and policy need to consider these factors as well.</p>
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<figcaption><span class="caption">Author Sarah Willen discusses flourishing on the Social Science & Medicine – Mental Health video podcast.</span></figcaption>
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<p>There’s nothing wrong with taking concrete steps to cultivate kindness, gratitude and connections with others. To the contrary, these are great ways to improve mental health and strengthen social solidarity. But tips like these are probably most helpful to people whose lives and livelihoods are already secure. For those who struggle to meet their basic needs and those of their loved ones, it will take a lot more than simple activities to flourish. It will take structural change.</p>
<p>“Hostile environments thwart flourishing; congenial environments promote it,” as disability justice scholar <a href="https://global.oup.com/academic/product/human-flourishing-in-an-age-of-gene-editing-9780190940362">Rosemary Garland-Thomson</a> puts it. Unless political leaders are willing to tackle the <a href="https://i1.wp.com/blog.petrieflom.law.harvard.edu/wp-content/uploads/2020/09/Yearby_Graphic.png">root causes of</a> <a href="https://blog.petrieflom.law.harvard.edu/2020/09/22/structural-racism-social-determinant-of-health/">social inequities</a>, chances of flourishing inevitably will be unequal.</p>
<p><a href="https://www.vox.com/the-highlight/2019/11/13/20955328/positive-psychology-martin-seligman-happiness-religion-secularism">Positive psychologists</a> tend to see flourishing as a psychological matter, separate from social and political conditions. Our interviewees tell a different story. Policy proposals that ignore real-world perspectives like theirs risk leading policymakers astray.</p>
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<p>Ancient views of flourishing may help forge a path forward. For Aristotle, <a href="https://doi.org/10.1016/j.ssmmh.2021.100045">flourishing is not just about happiness or satisfaction</a> – it involves achieving your potential. In his view, this responsibility lies in one’s own hands. But modern <a href="https://www.who.int/publications/i/item/WHO-IER-CSDH-08.1">public health research shows</a> that the ability to achieve your potential depends heavily on the circumstances in which you are born, grow and live. </p>
<p>In hostile environments – of exclusion and oppression, scarcity and risk, war and forcible displacement – no one can flourish. Unless all of us – citizens, policymakers and researchers alike – are prepared to confront the <a href="https://doi.org/10.1377/hlthaff.2017.0197">root causes of today’s hostile environments</a>, efforts to promote flourishing will inevitably miss the mark.</p><img src="https://counter.theconversation.com/content/180224/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sarah S. Willen is Principal Investigator of ARCHES | the AmeRicans’ Conceptions of Health Equity Study described in this article. Support for ARCHES was provided in part by a grant from the Robert Wood Johnson Foundation.</span></em></p><p class="fine-print"><em><span>Abigail Fisher Williamson is Co-Principal Investigator of ARCHES | the AmeRicans’ Conceptions of Health Equity Study described in this article. Support for ARCHES was provided in part by a grant from the Robert Wood Johnson Foundation.</span></em></p><p class="fine-print"><em><span>Colleen Walsh is Co-Principal Investigator of ARCHES | the AmeRicans’ Conceptions of Health Equity Study described in this article. Support for ARCHES was provided in part by a grant from the Robert Wood Johnson Foundation.</span></em></p>For people who struggle to meet their basic needs, it will take a lot more than simple psychological exercises to flourish. It will take systemic change.Sarah S. Willen, Associate Professor of Anthropology and Director of the Research Program on Global Health & Human Rights at the Human Rights Institute, University of ConnecticutAbigail Fisher Williamson, Associate Professor of Political Science and Public Policy and Law, Trinity CollegeColleen Walsh, Associate Professor of Health Sciences, Cleveland State UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1733122022-02-22T13:42:41Z2022-02-22T13:42:41ZThink therapy is navel-gazing? Think again<figure><img src="https://images.theconversation.com/files/443113/original/file-20220128-23-183a6zz.jpg?ixlib=rb-1.1.0&rect=31%2C6%2C2086%2C1403&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Many clients come to therapy wanting to look beyond themselves – talking about relationships, values and even spirituality.</span> <span class="attribution"><span class="source">SDI Productions/E+ via Getty Images</span></span></figcaption></figure><p>Midway through a recent lecture <a href="https://www.bu.edu/sth/profile/steven-j-sandage/">about my psychology research</a>, a bright graduate student voiced a familiar question.</p>
<p>“I have heard <a href="https://www.mayoclinic.org/tests-procedures/psychotherapy/about/pac-20384616#:%7E:text=Psychotherapy%20is%20a%20general%20term,%2C%20feelings%2C%20thoughts%20and%20behaviors.">psychotherapy</a> makes people more self-absorbed,” they said. “So how can you encourage a practice that has such a negative social impact?”</p>
<p>I am often struck by these negative stereotypes, despite <a href="https://www.apa.org/news/press/releases/2021/10/mental-health-treatment-demand">growing demand</a> for counseling – particularly amid the pandemic. The well-entrenched image seems to be that psychotherapy is an indulgent, narcissistic cocoon where therapists enable patients to “navel-gaze” and <a href="https://www.theguardian.com/commentisfree/2021/aug/23/is-it-your-mothers-fault-and-your-dads-how-psychotherapy-excavates-the-past-to-free-the-present">blame others for their problems</a>.</p>
<p>Full disclosure: I have seen examples of this during my 27 years in practice. But most patients are genuinely trying to improve close relationships, recover a sense of meaning and purpose and live consistently with their core values.</p>
<p>Mental health care often focuses on reducing patients’ symptoms. However, a growing body of research, including <a href="https://www.virtueandflourishing.com/">a project</a> I co-lead with <a href="https://sites.google.com/view/rap-lab/rap-lab/dr-jesse-owen">psychologist Jesse Owen</a>, investigates therapeutic approaches that also focus on increasing patients’ overall sense of well-being, or “flourishing.”</p>
<p>In many times and places, these kinds of concerns would be considered part of character development, or ethical or religious in nature. In fact, <a href="https://doi.org/10.1037/scp0000108">a large body of research</a> shows that most people want to engage <a href="https://www.apa.org/pubs/books/relational-spirituality-psychotherapy">spiritual, religious or existential issues in mental health treatment</a>, and that psychotherapies that engage patients’ spiritual practices <a href="https://onlinelibrary.wiley.com/doi/10.1002/jclp.22681">are effective for both mental and spiritual health</a>.</p>
<h2>Dual-factor treatment</h2>
<p>Decades of research show <a href="https://www.wiley.com/en-us/Bergin+and+Garfield%27s+Handbook+of+Psychotherapy+and+Behavior+Change,+7th+Edition-p-9781119536581">psychotherapy is effective</a> for alleviating the most common forms of psychological suffering, such as anxiety and depression. But wellness is about more than reducing suffering. </p>
<p>Over the past three decades, the field of <a href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">positive psychology</a> has grown, emphasizing how people can foster their strengths, virtues and well-being. Many thinkers, such as psychologist <a href="https://www.hup.harvard.edu/catalog.php?isbn=9780674932258">William James</a> and minister and author <a href="https://www.simonandschuster.com/books/The-Power-of-Positive-Thinking/Dr-Norman-Vincent-Peale/9780743234801">Norman Vincent Peale</a>, explored similar ideas in the 20th century. But now, empirical research has <a href="https://doi.org/10.1037/pst0000285">demonstrated that counseling informed by positive psychology can be effective</a> in improving well-being and increasing such qualities as forgiveness, compassion and gratitude.</p>
<p><a href="https://www.virtueandflourishing.com/overview">The project</a> I am co-leading with Professor Owen, funded by the <a href="https://www.templeton.org/?gclid=Cj0KCQiApL2QBhC8ARIsAGMm-KE9eSOY0DrPO1P7HNcMldVCDDHz5_a1ANwoPf9MJwVrNj6tt_Bx0RMaAhSgEALw_wcB">John Templeton Foundation</a>, is part of a growing trend of researchers seeking to integrate practices of positive psychology, spirituality and holistic well-being into mental health care, with careful attention to individual patients’ different needs. </p>
<p>For example, <a href="https://www.mcleanhospital.org/profile/mary-zanarini">Mary Zanarini</a>, an international expert on <a href="https://www.mayoclinic.org/diseases-conditions/borderline-personality-disorder/symptoms-causes/syc-20370237">borderline personality disorder</a>, is testing a group therapy that develops skills in such virtues as forgiveness, humility and gratitude alongside other strategies, such as reflecting on and regulating emotions.</p>
<p>In a <a href="https://guilfordjournals.com/doi/10.1521/pedi_2019_33_395">2020 study</a> with patients diagnosed with borderline personality disorder, she found that patients’ ability to forgive and accept was correlated with their long-term ability to sustain work or education and a close relationship, in addition to their symptom remission.</p>
<p>In a separate <a href="https://doi.org/10.1002/jclp.22185">clinical study</a> with patients also suffering from borderline personality disorder, my colleagues and I also found that as patients developed a greater capacity to forgive, they experienced fewer mental health symptoms and less anxiety and frustration in close relationships.</p>
<p>These projects reflect a move toward what psychologists call <a href="https://doi.org/10.1016/j.brat.2017.01.008">dual-factor approaches</a>, which reduce symptoms of mental distress while also trying to increase flourishing.</p>
<p>Dual-factor frameworks recognize that experiencing mental health symptoms and well-being are not mutually exclusive. For example, in a study with <a href="https://doi.org/10.1002/jcad.12396">patients 18-29 years old</a>, our team at Boston University identified a subgroup of patients we labeled “resilient.” They showed the highest rate of symptoms, the lowest levels of life satisfaction and multiple serious stresses. Yet this resilient group functioned better in relationships, work or school than would be expected. Over the course of treatment, many moved into the category of “flourishing.”</p>
<h2>Cultivating strengths</h2>
<p>So what contributes to resilience in the face of suffering? A few months into the pandemic, we looked at that question in <a href="https://doi.org/10.1002/capr.12503">a follow-up study</a> with adults. </p>
<p>Similar to the previous study, people in one group scored more highly on well-being than would be expected, given their mental health symptoms. They demonstrated <a href="http://dx.doi.org/10.1037/scp0000267">fortitude</a>, finding opportunities for growth even amid stress. Those in another group, who also functioned better than expected given their mental health symptoms, demonstrated active forms of coping, such as deepening relationships or developing new hobbies, spiritual practices or creative interests.</p>
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<img alt="An older man trims a bonsai tree as a child watches." src="https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/446668/original/file-20220216-15-1s9ieat.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Active forms of coping include working on new hobbies, like gardening.</span>
<span class="attribution"><span class="source">Karen Moskowitz/The Image Bank via Getty Images</span></span>
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<p>Philosophers across many different cultures have suggested humans move toward flourishing by <a href="https://plato.stanford.edu/entries/aristotle-ethics/">cultivating virtues</a> amid hardships. <a href="https://www.wiley.com/en-us/Virtue-p-9780745649542">The word “virtue”</a> can imply rigidity or perfectionism, yet its original meaning is about drawing on human strengths and practical wisdom to navigate life – such as the fortitude participants showed in our study.</p>
<p>Humility, gratitude and forgiveness are what some psychologists call “relational virtues,” ones that support healthy relationships. <a href="https://www.virtueandflourishing.com/our-team">Our team</a> is investigating how these three virtues might contribute to positive mental health over time.</p>
<p>Our initial evidence across two clinical studies is that patients generally tend to become <a href="https://doi.org/10.1002/capr.12199">less narcissistic</a> and <a href="https://doi.org/10.1002/capr.12389">feel less superior to others</a> over the course of psychotherapy. As patients develop more humility, their relationships improve and they report fewer symptoms of anxiety and depression.</p>
<p>For many people, relational virtues tie in with their spiritual or religious practices – which are themselves important to these patients’ well-being. Among those who value spirituality, a sense of being connected to the sacred <a href="https://doi.org/10.1080/19349637.2020.1791781">was positively related</a> to their overall functioning.</p>
<p>Based on <a href="https://www.virtueandflourishing.com/">our research</a>, a key factor linking virtue and positive mental health appears to be growth in emotion regulation, such as learning skills in mindfulness and processing complicated emotions such as shame, envy or pride. Our theory is that relational virtues often emerge in therapy when patients experience a balance of challenge and support and their core values are taken seriously. </p>
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<p>We need much more research to further validate these connections among relational virtues, emotion regulation and flourishing. But there are already enough data points to paint a more complicated and constructive public image of psychotherapy than the cynical stereotype.</p>
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<p><a href="https://www.ats.edu/">Boston University School of Theology is a member of the Association of Theological Schools.</a></p>
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<p class="fine-print"><em><span>Steven Sandage received funding from the John Templeton Foundation - grant #61603 - "Mental Healthcare, Virtue, and Human Flourishing." </span></em></p>Our research investigates the connections among mental health, holistic well-being and relational virtues – ideas that many people think of as ethical or religious.Steven Sandage, Professor of the Psychology of Religion and Theology, Boston UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1716922021-11-26T10:26:21Z2021-11-26T10:26:21ZWhy some people find it harder to be happy<figure><img src="https://images.theconversation.com/files/434133/original/file-20211126-25-4jc5ds.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/customer-experience-concept-unhappy-businessman-client-1100361923">Black Salmon</a></span></figcaption></figure><p>The self-help industry is booming, fuelled by research on <a href="https://psycnet.apa.org/record/2000-13324-001">positive psychology</a> – the scientific study of what makes people flourish. At the same time, the <a href="https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/trends-in-generalised-anxiety-disorders-and-symptoms-in-primary-care-uk-populationbased-cohort-study/5A04D331090B1CFB889ECDA8B8250D51">rates of anxiety</a>, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)02143-7/fulltext">depression</a> and <a href="https://academic.oup.com/eurpub/article/30/4/688/5782296">self-harm</a> continue to soar worldwide. So are we doomed to be unhappy, despite these advances in psychology? </p>
<p>According to an <a href="http://sonjalyubomirsky.com/wp-content/themes/sonjalyubomirsky/papers/LSS2005.pdf">influential article</a> published in Review of General Psychology in 2005, 50% of people’s happiness is determined by their genes, 10% depends on their circumstances and 40% on “intentional activity” (mainly, whether you’re positive or not). This so-called happiness pie put positive-psychology acolytes in the driving seat, allowing them to decide on their happiness trajectory. (Although, the unspoken message is that if you are unhappy, it’s your own fault.) </p>
<p>The happiness pie was <a href="https://link.springer.com/article/10.1007/s10902-019-00128-4">widely critiqued</a> because it was based on assumptions about genetics that have become discredited. For decades, behavioural genetics researchers carried out studies with twins and established that between <a href="https://link.springer.com/article/10.1007/s10902-016-9781-6">40% and 50% of the variance</a> in their happiness was explained by genetics, which is why the percentage appeared in the happiness pie. </p>
<p>Behavioural geneticists use a statistical technique to estimate the genetic and environmental components based on people’s familial relatedness, hence the use of twins in their studies. But these figures assumed that both identical and fraternal twins experience the same environment when growing up together – an assumption that doesn’t really hold water.</p>
<p>In response to the criticism about the 2005 paper, the same authors <a href="https://link.springer.com/content/pdf/10.1007/s10902-019-00128-4.pdf">wrote a paper</a> in 2019 that introduced a more nuanced approach on the effect of genes on happiness, which recognised the interactions between our genetics and our environment. </p>
<h2>Nature and nurture</h2>
<p>Nature and nurture are not independent of each other. On the contrary, molecular genetics, the study of the structure and function of genes at the molecular level, shows that they constantly influence one another. Genes influence the behaviour that helps people choose their environment. For example, extroversion passed from parents to children helps children build their friendship groups. </p>
<p>Equally, the environment changes gene expression. For example, when expecting mothers were exposed to famine, their babies’ <a href="https://www.pnas.org/content/105/44/17046">genes changed accordingly</a>, resulting in chemical changes that suppressed production of a growth factor. This resulted in babies being born smaller than usual and with conditions such as cardiovascular disease.</p>
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<img alt="Martin Seligman, founder of positive psychology." src="https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=583&fit=crop&dpr=1 600w, https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=583&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=583&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=733&fit=crop&dpr=1 754w, https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=733&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/433722/original/file-20211124-22-hrv8wn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=733&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Martin Seligman, founder of positive psychology.</span>
<span class="attribution"><a class="source" href="https://commons.wikimedia.org/w/index.php?curid=18258684">Flickr/Wikimedia Commons</a></span>
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</figure>
<p>Nature and nurture are interdependent and affect each other constantly. This is why two people brought up in the same environment may respond to it differently, meaning that behavioural genetics’ assumption of an equal environment is no longer valid. Also, whether or not people can become happier depends on their “<a href="https://pubmed.ncbi.nlm.nih.gov/28933890/">environmental sensitivity</a>” – their capacity to change. </p>
<p>Some people are susceptible to their environment and so can significantly change their thoughts, feelings and behaviour in response to both negative and positive events. So when attending a wellbeing workshop or reading a positive psychology book, they may become influenced by it and experience significantly more change compared to others – and the change may <a href="https://www.sciencedirect.com/science/article/abs/pii/S0191886915001737?via%3Dihub">last longer</a>, too. </p>
<p>But there is no positive psychology intervention that will work for all people because we are as unique as our DNA and, as such, have a different capacity for wellbeing and its fluctuations throughout life.</p>
<p>Are we destined to be unhappy? Some people might struggle a little harder to enhance their wellbeing than others, and that struggle may mean that they will continue to be unhappy for longer periods. And in extreme cases, they may never experience high levels of happiness. </p>
<p>Others, however, who have more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2834322/">genetic plasticity</a>, meaning they are more sensitive to the environment and hence have an increased capacity for change, may be able to enhance their wellbeing and perhaps even thrive if they adopt a healthy lifestyle and choose to live and work in an environment that enhances their happiness and ability to grow.</p>
<p>But genetics does not determine who we are, even if it does play a significant role in our wellbeing. What also matters are the choices we make about where we live, who we live with and how we live our lives, which affect both our happiness and the happiness of the next generations.</p><img src="https://counter.theconversation.com/content/171692/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jolanta Burke does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Some people might struggle a little harder to enhance their wellbeing than others.Jolanta Burke, Senior Lecturer, Centre for Positive Psychology and Health, RCSI University of Medicine and Health SciencesLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1702602021-10-31T19:06:26Z2021-10-31T19:06:26ZHow to avoid ‘toxic positivity’ and take the less direct route to happiness<figure><img src="https://images.theconversation.com/files/428439/original/file-20211026-19-1sree8u.jpg?ixlib=rb-1.1.0&rect=10%2C5%2C3440%2C2291&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/DgCPTkDqhHg">Gabrielle Henderson/Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>The term “<a href="https://twitter.com/wef/status/1452152930463854592">toxic positivity</a>” has received a good deal of attention lately. Coming off the back of the “positivity movement” we are beginning to recognise while feeling happy is a good thing, overemphasising the importance of a positive attitude can backfire, ironically leading to more unhappiness.</p>
<p>Yes, research shows happier people tend to live longer, be healthier and enjoy more successful <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.131.6.803">lives</a>. And “very happy people” have more of these benefits relative to only averagely happy <a href="https://journals.sagepub.com/doi/abs/10.1111/1467-9280.00415">people</a>. But pursued in certain ways, happiness or positivity can become toxic.</p>
<p>Our research, published in <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2021.1897869">The Journal of Positive Psychology</a> and involving almost 500 people, was inspired by these apparently inconsistent findings – pursuing happiness may be both good and bad for our well-being. We aimed to uncover a key ingredient that turns positivity toxic. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-rise-of-pop-psychology-can-it-make-your-life-better-or-is-it-all-snake-oil-158709">The rise of pop-psychology: can it make your life better, or is it all snake-oil?</a>
</strong>
</em>
</p>
<hr>
<h2>Expecting the best, feeling worse</h2>
<p>Some studies have shown that when people place a high value on their own happiness it can lead to less happiness, especially in contexts where they most expect to feel <a href="https://psycnet.apa.org/record/2011-08397-001">happy</a>. </p>
<p>This tendency to expect happiness and then to feel disappointed or to blame oneself for not feeling happy enough, has been linked to greater depressive <a href="https://guilfordjournals.com/doi/abs/10.1521/jscp.2014.33.10.890">symptoms</a> and deficits in <a href="https://escholarship.org/content/qt07g545kr/qt07g545kr.pdf">well-being</a>.</p>
<p>As the line to a cartoon by <a href="https://www.glasbergen.com/about-happiness/">Randy Glasbergen</a> depicting a patient confessing to his psychologist puts it:</p>
<blockquote>
<p>I am very, very happy. But I want to be very, very, very happy, and that is why I’m miserable.</p>
</blockquote>
<p>However, <a href="https://psycnet.apa.org/buy/2014-48826-003">researchers</a> have also observed when people prioritise behaviours that maximise the likelihood of their future happiness – rather than attempting to directly increase their levels of happiness “in the moment” – they are more likely to experience improvements (rather than deficits) in their levels of well-being. </p>
<p>This may mean engaging in activities that provide a sense of achievement or purpose, such as volunteering time or completing difficult tasks, or constructing daily routines that support well-being. </p>
<p>This work suggests pursuing happiness indirectly, rather than making it the main focus, could turn our search for positivity from toxic to tonic.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=389&fit=crop&dpr=1 600w, https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=389&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=389&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=488&fit=crop&dpr=1 754w, https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=488&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/428442/original/file-20211026-13-5biodt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=488&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">It’s sunny outside. Why aren’t I happy?</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/TdM_fhzmWog">Unsplash/Ethan Sykes</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/coronavirus-tiny-moments-of-pleasure-really-can-help-us-through-this-stressful-time-134043">Coronavirus: tiny moments of pleasure really can help us through this stressful time</a>
</strong>
</em>
</p>
<hr>
<h2>Valuing happiness vs. prioritising positivity</h2>
<p>We wanted to find out what it was about making happiness a focal goal that backfires. </p>
<p>To gain a better understanding, we measured these two approaches to finding happiness: valuing happiness versus prioritising positivity. </p>
<p>People who valued happiness agreed with statements such as “I am concerned about my happiness even when I feel happy” or “If I don’t feel happy, maybe there is something wrong with me”. </p>
<p>People who prioritised positivity agreed with statements such as “I structure my day to maximise my happiness” or “I look for and nurture my positive emotions”. </p>
<p>We also included a measure of the extent to which people feel uncomfortable with their negative emotional experiences. To do this, we asked for responses to statements like: “I see myself as failing in life when feeling depressed or anxious” or “I like myself less when I feel depressed or anxious”.</p>
<p>People who expected to feel happy (scoring high on valuing happiness), also tended to see their negative emotional states as a sign of failure in life and lacked acceptance of these emotional experiences. This discomfort with negative emotions partly explained why they had lower levels of well-being.</p>
<p>On the other hand, people who pursued happiness indirectly (scoring high on prioritising positivity), did not see their negative emotional states this way. They were more accepting of low feelings and did not see them as a sign they were failing in life.</p>
<p>What this shows is when people believe they need to maintain high levels of positivity or happiness all the time to make their lives worthwhile, or to be valued by others, they react poorly to their negative emotions. They struggle with these feelings or try to avoid them, rather than accept them as a normal part of life. </p>
<p>Pursuing happiness indirectly does not lead to this same reaction. Feeling down or stressed is not inconsistent with finding happiness. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="woman in sunflower field" src="https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/428438/original/file-20211026-26-11d1gpz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Aiming to be happy all the time can make setbacks seem like failure.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/gSgJ42m_2Nc">Courtney Cook/Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/here-comes-the-sun-how-the-weather-affects-our-mood-19183">Here comes the sun: how the weather affects our mood</a>
</strong>
</em>
</p>
<hr>
<h2>What makes positivity toxic?</h2>
<p>So, it appears the key ingredient in toxic positivity is not positivity itself, after all. Rather, it is how a person’s attitude to happiness leads them to respond to negative experiences in life.</p>
<p>The prospect of experiencing pain, failure, loss, or disappointment in life is unavoidable. There are times we are going to feel depressed, anxious, fearful, or lonely. This is a fact. What matters is how we respond to these experiences. Do we lean into them and accept them for what they are, or do we try to avoid and escape from them? </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-bad-moods-are-good-for-you-the-surprising-benefits-of-sadness-75402">Why bad moods are good for you: the surprising benefits of sadness</a>
</strong>
</em>
</p>
<hr>
<p>If we are aiming to be happy all the time then we might feel tough times are interrupting our goal. But if we simply put a priority on positivity, we are less concerned by these feelings – we see them as an ingredient in the good life and part of the overall journey. </p>
<p>Rather than always trying to “turn a frown upside down”, we are more willing to sit with our low or uncomfortable emotions and understand that doing so will, in the long run, make us happy. </p>
<p>Learning to respond rather than react to these emotions is a key enabler of our happiness. </p>
<p>Our reaction to discomfort is often to get away and to reduce the pain. This might mean we employ ineffective emotion regulation strategies such as avoiding or suppressing unpleasant feelings. </p>
<p>If we do, we fail to engage with the insights an unpleasant experiences bring. Responding well to these experiences means getting “discomfortable” – being comfortable with our discomfort. Then we can be willing to feel what we feel and get curious about why those feeling are there. Taking this response allows us to increase our understanding, see our choices, and make better decisions. </p>
<p>As the <a href="https://www.goodreads.com/quotes/613585-pain-is-inevitable-suffering-is-optional-say-you-re-running-and">saying</a> goes: “Pain is inevitable. Suffering is optional”.</p>
<p><div data-react-class="InstagramEmbed" data-react-props="{"url":"https://www.instagram.com/p/CI68iUwj2ac","accessToken":"127105130696839|b4b75090c9688d81dfd245afe6052f20"}"></div></p><img src="https://counter.theconversation.com/content/170260/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Brock Bastian works for the University of Melbourne and consults to organisations on issues of culture, ethics, and wellbeing for Psychological Safety Australia. He receives funding from the Australian Research Council. </span></em></p><p class="fine-print"><em><span>Ashley Humphrey does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There is more than one way to pursue happiness and to cope with the inevitable low times in life.Brock Bastian, Professor, Melbourne School of Psychological Sciences, The University of MelbourneAshley Humphrey, Lecturer in Psychology, Federation University AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1561472021-03-01T14:15:11Z2021-03-01T14:15:11ZHow watching TV in lockdown can be good for you – according to science<figure><img src="https://images.theconversation.com/files/386998/original/file-20210301-15-1d6xcp2.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6016%2C4016&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Finally some good news!</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cropped-shot-young-african-american-couple-431016091">bbernard/Shutterstock</a></span></figcaption></figure><p>It’s easy to feel guilty when you’re lazing around in front of the TV in your pyjamas, eating ice cream straight out of the tub. But it’s not an unusual activity in lockdown. The extended nature of the pandemic has turned attention to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7413844/">the impact that it is having</a> on our collective mental health. </p>
<hr>
<iframe id="noa-web-audio-player" style="border: none" src="https://embed-player.newsoveraudio.com/v4?key=x84olp&id=https://theconversation.com/how-watching-tv-in-lockdown-can-be-good-for-you-according-to-science-156147&bgColor=F5F5F5&color=D8352A&playColor=D8352A" width="100%" height="110px"></iframe>
<p><em>You can listen to more articles from The Conversation, narrated by Noa, <a href="https://theconversation.com/uk/topics/audio-narrated-99682">here</a>.</em></p>
<hr>
<p>Many mental health organisations have <a href="https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/">proposed strategies</a> to protect mental health, such as exercising, sleeping well and enjoying nature. This may make us assume that watching TV is ultimately bad for our mental wellbeing. But there is evidence to suggest that watching TV can also be good for us – if we go about it the right way.</p>
<p>In many parts of the world there has indeed been a <a href="https://www.ofcom.org.uk/about-ofcom/latest/features-and-news/lockdown-leads-to-surge-in-tv-screen-time-and-streaming">reported surge</a> in watching TV and online streaming during the pandemic. When told to stay at home during the first lockdown in the UK, for example, people watched an average of more than six hours of TV and online video content each day, a rise of about 30% compared to the previous year. </p>
<p>There has also been an increase in subscriptions to video streaming services, with almost 12 million people in the UK signing up for a new service during the lockdowns. Netflix now has <a href="https://www.cnet.com/news/netflix-fourth-quarter-subscribers-soar-past-200-million-members-stock/">more than 200 million subscribers</a> worldwide. </p>
<h2>The benefits of positive emotions</h2>
<p>So how can TV support our wellbeing? We know that art can stir intense emotions. More often than not, we are drawn to musicals, podcasts, TV programmes, films and other artistic productions because we want to experience strong emotions. </p>
<p>According to research by <a href="https://ppc.sas.upenn.edu/people/martin-ep-seligman">Martin Seligman</a>, a leading positive psychology researcher at the University of Pennsylvania, experiencing positive emotions is one of the <a href="https://ppc.sas.upenn.edu/sites/default/files/permawellbeing.pdf">building blocks of our wellbeing</a>. It would therefore make sense for us to watch more feelgood shows on TV to increase positive emotions. </p>
<p>According to <a href="https://www.authentichappiness.sas.upenn.edu/faculty-profile/barbara-l-fredrickson-phd">Barbara Fredrickson</a>, a psychologist at the University of North Carolina, experiencing positive emotions can have a long-term, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/">sustainable impact on wellbeing</a>. When we feel good, our minds open and our awareness broadens – making us more able to think creatively. As a direct consequence, a domino effect of psychological processes is set in motion, incrementally building positive resources such as resilience that can be drawn upon in times of need. </p>
<p>Positive emotions also have a direct impact on the body. <a href="https://pubmed.ncbi.nlm.nih.gov/21731120/">One convincing study</a> demonstrated that positive emotions can “undo” the negative consequences of experiencing unpleasant physical symptoms associated with emotions such as stress or anxiety. In this study, participants’ baseline heart rates were measured before they were manipulated into an anxious state by being asked to prepare a speech on an unknown topic. </p>
<p>Following this “anxiety induction task”, participants were randomly assigned a film clip that elicited either amusement, contentment, neutrality or sadness. Once they had watched them, participants’ heart rates were measured again. The researchers discovered that the heart rates of participants who experienced amusement or contentment returned to baseline significantly quicker than participants who experienced neutrality or sadness.</p>
<h2>What and how to watch</h2>
<p>That said, TV doesn’t necessarily always make us feel better. For some people, very dark themes, perhaps too close to home, can be depressing. Watching TV mindlessly, just zapping channels to pass time, can also make us feel a lack of control. And it can make us miss other opportunities to intentionally boost our wellbeing. Equally, we must be cautious about binge-watching programmes to the degree that they prevent us from functioning effectively in our everyday lives.</p>
<p>So what should you watch to reap the benefits of the wellbeing research? We’re not TV or film critics, but below are some examples of programmes that we have enjoyed and we think may be particularly suited to boosting positive emotions.</p>
<p>If you are looking for inspiration – which can easily be lost in the monotony of lockdown – check out <a href="https://www.imdb.com/title/tt6688136/">Expedition Happiness</a>, which explores the beauty of nature through an epic road trip in a refurbished school bus. Similarly, <a href="https://www.imdb.com/title/tt0102536/">Night on Earth</a>, <a href="https://www.imdb.com/title/tt7259746/">Queer Eye</a> and <a href="https://www.imdb.com/title/tt10050766/">Brené Brown: The Call to Courage</a> also have many confidence-boosting moments and engaging ideas about vulnerability and courage.</p>
<figure class="align-center ">
<img alt="Image of two girls laughing in front of the TV." src="https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/387001/original/file-20210301-19-11q9e0w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Don’t underestimate the power of a good laugh.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/two-girls-watching-tv-together-295684301">Ollyy/Shutterstock</a></span>
</figcaption>
</figure>
<p>Sometimes, a laugh can go a long way too. Programmes like <a href="https://www.imdb.com/title/tt2467372/">Brooklyn Nine-Nine</a>,
<a href="https://www.imdb.com/title/tt1266020/">Parks and Recreation</a>, <a href="https://www.imdb.com/title/tt0290978/">The Office</a> (UK or US versions) and <a href="https://www.imdb.com/title/tt3526078/">Schitt’s Creek</a> provide hours of humour and comedy. They are all long-running series with many episodes to enjoy. </p>
<p>One of the hardest things about lockdown is being cut off from interactions with other people. Watching series that enable you to get to know the lead characters well over time can be a useful way to boost feelings of social connectedness. Shows such as <a href="https://www.imdb.com/title/tt0108778/">Friends</a>, <a href="https://www.imdb.com/title/tt3609352/">Grace and Frankie</a>, <a href="https://www.imdb.com/title/tt0106004/">Frasier</a> and <a href="https://www.imdb.com/title/tt4955642/">The Good Place</a> can help achieve this.</p>
<p>Or, instead of channel surfing or browsing, do some research online to find something that falls under one of the categories above so that you can go straight to the chosen programme. This will feel more intentional, giving you a greater sense of agency and control. </p>
<p>Another way to reap the benefits is to watch your favourite programmes with other people – even though that may be virtually at the moment. It is good to experience social connection when watching something you like and it can be fun to discuss the plot. After all, many of the watercooler discussions we enjoy at work or when chatting to friends are about the latest Netflix show.</p>
<p>When you find a programme that gives you positive emotions, learn to savour the experience rather than being drawn to binge-watching. This way you can enjoy the experience and anticipate the positive emotions of watching another episode at a later time. </p>
<p>By taking control of our TV-watching habits, we may be able to boost our wellbeing during these challenging times. Happy viewing.</p><img src="https://counter.theconversation.com/content/156147/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>TV programmes with certain themes can help boost our mood.Christian van Nieuwerburgh, Professor of Coaching and Positive Psychology, University of East LondonKirsty Gardiner, Lecturer in Positive Psychology, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1545172021-02-03T12:01:29Z2021-02-03T12:01:29ZWhy being resilient won’t necessarily make you happy – new research<figure><img src="https://images.theconversation.com/files/382190/original/file-20210203-13-50dqnk.jpg?ixlib=rb-1.1.0&rect=128%2C128%2C6006%2C3945&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Happiness is complex.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/portrait-beautiful-african-american-woman-smiling-1123160147">Rido/Shutterstock</a></span></figcaption></figure><p>We’re living in <a href="https://theconversation.com/fewer-people-sought-help-for-mental-illness-during-the-uks-first-lockdown-new-research-153359">difficult and uncertain times</a>, and are constantly reminded to stay resilient in the face of adversity. In fact, tips on how to stay strong and handle unexpected setbacks by recovering – and even growing as a person – <a href="https://theconversation.com/covid-vaccines-will-be-here-soon-in-the-meantime-heres-how-to-stay-resilient-151000">are being thrown at us</a> left, right and centre. This sort of thing can be helpful, but we must first ask ourselves, what does it really mean to be resilient – and what good does it do?</p>
<p>Over the past two decades there has been a huge shift in psychology from a focus on individual risk and vulnerability to one of personal strength and capacity. Around 85% of all the studies on resilience have been published in the last 20 years, reflecting our growing belief that humans can train themselves to overcome hardships. But will resilience automatically enable us to be happy? Our new study, <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-10198-w">published in BMC Public Health</a>, suggests not. </p>
<p>Resilience featured at the core of the World Health Organization’s <a href="https://www.euro.who.int/__data/assets/pdf_file/0005/351284/resilience-report-20171004-h1635.pdf?ua=1">policy framework for health and well-being</a> in 2020. This <a href="https://www.karger.com/Article/FullText/353263">states that</a> “building resilience is a key factor in protecting and promoting health and wellbeing”. Similar statements have also been made by wellbeing researchers. Despite this, most resilience research focuses on how to help individuals avoid negative outcomes, rather than achieve positive outcomes. Very few who investigate resilience <a href="https://jech.bmj.com/content/71/1/98">actually assess wellbeing</a>. </p>
<p>Wellbeing is a broad concept that encompasses feelings of happiness and satisfaction. Many make the distinction between <a href="https://link.springer.com/article/10.1007/s10902-006-9018-1">subjective, “hedonic wellbeing”</a>, which is characterised by positive emotions, and <a href="https://link.springer.com/article/10.1007/s10902-006-9018-1">psychological, “eudaimonic wellbeing”</a>, which relates to how we evaluate our lives. The latter can include perceptions of autonomy, purpose in life, relationships with others and so on. When these different aspects of wellbeing are considered together, they are collectively referred to as “mental wellbeing”.</p>
<p>Good mental wellbeing predicts <a href="https://escholarship.org/uc/item/1k08m32k">a host of positive outcomes</a>. Happier people have more successful relationships, feel better about themselves, earn more money and even have stronger immune systems. Higher wellbeing not only arises from these outcomes, but it can also lead to them. The same goes for mental health. Research suggests that maintaining good wellbeing <a href="https://escholarship.org/uc/item/8gw3x6xg">can offset some of the processes</a> that lead to mental health problems. Happier people are generally less likely to have a mental illness.</p>
<h2>Impact of adolescent bullying</h2>
<p>Resilience can help us avoid developing mental health problems after something negative happens to us – but it does not guarantee happiness. In our recent study with more than 650 participants who reported being bullied as adolescents, we demonstrated this. Participants responded to a set of questions related to their experiences of being bullied at the age of 13. We then assessed their mental health and wellbeing at age 23.</p>
<p>We showed that many victims remained partially resilient by avoiding depression in early adulthood. But whether they were resilient or not, they still experienced significantly poorer wellbeing than individuals who were never bullied. These findings are quite remarkable as wellbeing was assessed ten years after the bullying experiences took place – demonstrating the potentially severe and lasting implications of adolescent bullying. </p>
<figure class="align-center ">
<img alt="Image of boy sitting alone on floor after suffering an act of bullying while children run in the background." src="https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=398&fit=crop&dpr=1 600w, https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=398&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=398&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/382193/original/file-20210203-13-5tzuq8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Being bullied can have a lasting impact.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/little-boy-sitting-alone-on-floor-1136889179">Rido/Shutterstock</a></span>
</figcaption>
</figure>
<p>The lower wellbeing scores that we observed among the victims is a clear example of people “languishing” instead of flourishing. This state of being is also likely to be linked to other instances of victimisation, and perhaps also negative life experiences more generally. But because wellbeing is scarcely assessed among adults after adversity, we don’t know the true burden of these events. Understanding how wellbeing is affected by a negative event is crucial to ensuring that we can offer the right support. As is evident from our findings, individuals who do not meet the criteria for a clinical diagnosis may still be in need of psychological support. </p>
<p>Approaches to improving wellbeing differ to those offered for mental health problems including depression. While treatments for depression focus on alleviating symptoms, positive psychological interventions aim to cultivate positive thoughts, feelings and behaviours. Strategies include things like writing gratitude letters, counting blessings and relaying positive memories. That’s because the aim is not to treat psychiatric symptoms, but to benefit those experiencing negative emotions. When this is delivered alongside treatments for depression, the likelihood of relapsing is also <a href="https://www.psychologytoday.com/sites/default/files/attachments/101936/seligmanrashidparks2006.pdf">significantly reduced</a>. </p>
<p>The benefits of exercising good wellbeing are infinite, and the availability of positive psychological interventions are both vast and accessible. It is therefore time to expand the focus on resilience to include assessments of wellbeing to help identify when, why, and for whom these resources will be of most value. This is vital to ensuring that individuals not only avoid mental health problems after adversity, but truly flourish and build resilience to both past and future events.</p><img src="https://counter.theconversation.com/content/154517/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jessica Armitage receives funding from the Economic and Social Research Council (ESRC). </span></em></p>We are constantly bombarded with tips on how to stay resilient. But we need more than that to be happy.Jessica Armitage, PhD Candidate of Psychology, University of BristolLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1459842020-11-23T13:19:43Z2020-11-23T13:19:43ZLaughing is good for your mind and your body – here’s what the research shows<figure><img src="https://images.theconversation.com/files/370594/original/file-20201120-23-q8fagx.jpg?ixlib=rb-1.1.0&rect=594%2C0%2C5397%2C3991&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">It's hard to beat a good laugh with a friend.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/cheerful-couple-enjoying-movie-royalty-free-image/1146818927">Klaus Vedfelt/DigitalVision via Getty Images</a></span></figcaption></figure><p>Amusement and pleasant surprises – and the laughter they can trigger – add texture to the fabric of daily life.</p>
<p>Those giggles and guffaws can seem like just silly throwaways. But laughter, in response to funny events, actually takes a lot of work, because it activates <a href="https://www.apa.org/pubs/books/cognitive-neuroscience-humor">many areas of the brain</a>: areas that control motor, emotional, cognitive and social processing. </p>
<p>As I found when writing “<a href="https://www.routledge.com/An-Introduction-to-the-Psychology-of-Humor/Gibson/p/book/9780367029081">An Introduction to the Psychology of Humor</a>,” researchers now appreciate laughter’s power to enhance physical and mental well-being.</p>
<h2>Laughter’s physical power</h2>
<p>People begin laughing in infancy, when it helps develop muscles and <a href="https://doi.org/10.1093/cercor/bhz219">upper body strength</a>. Laughter is not just breathing. It relies on complex combinations of facial muscles, often involving movement of the eyes, head and shoulders.</p>
<p>Laughter – doing it or observing it – activates multiple regions of the brain: the motor cortex, which controls muscles; the frontal lobe, which helps you understand context; and the limbic system, which modulates positive emotions. Turning all these circuits on strengthens neural connections and helps a healthy brain coordinate its activity.</p>
<p>By activating the neural pathways of emotions like joy and mirth, laughter can improve your mood and make your physical and emotional response to stress less intense. For example, laughing may help control brain levels of the neurotransmitter serotonin, similar to what <a href="https://doi.org/10.4040/jkan.2015.45.2.221">antidepressants</a> do. By minimizing your brain’s responses to threats, it limits the release of neurotransmitters and hormones like cortisol that can wear down your <a href="https://www.bmj.com/content/347/bmj.f7274">cardiovascular, metabolic and immune systems</a> over time. Laughter’s kind of <a href="https://doi.org/10.7150/ijms.6.200">like an antidote to stress</a>, which weakens these systems and increases vulnerability to diseases.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="women laughing together at an outdoor meal" src="https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/370595/original/file-20201120-19-1ogy9m0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Getting the joke is a good workout for your brain.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/two-women-laughing-together-at-dining-table-royalty-free-image/126363989">Thomas Barwick/Stone via Getty Images</a></span>
</figcaption>
</figure>
<h2>Laughter’s cognitive power</h2>
<p>A good sense of humor and the laughter that follows depend on an ample measure of social intelligence and working memory resources.</p>
<p>Laughter, like humor, typically sparks from <a href="https://www.jstor.org/stable/23082946">recognizing the incongruities or absurdities</a> of a situation. You need to mentally resolve the surprising behavior or event – otherwise you won’t laugh; you might just be confused instead. Inferring the intentions of others and <a href="https://doi.org/10.3389/fpsyt.2019.00126">taking their perspective</a> can enhance the intensity of the laughter and amusement you feel.</p>
<p>To “get” a joke or humorous situation, you need to be able to see the lighter side of things. You must believe that other possibilities besides the literal exist – think about being <a href="https://doi.org/10.1515/humr.1997.10.4.439">amused by comic strips with talking animals</a>, like those found in “<a href="https://www.thefarside.com">The Far Side</a>.”</p>
<h2>Laughter’s social power</h2>
<p>Many cognitive and social skills work together to help you monitor when and why laughter occurs during conversations. You don’t even need to hear a laugh to be able to laugh. <a href="https://doi.org/10.1093/deafed/enl008">Deaf signers punctuate their signed sentences with laughter</a>, much like emoticons in written text.</p>
<p>Laughter creates bonds and increases intimacy with others. Linguist Don Nilsen points out that chuckles and belly laughs <a href="https://doi.org/10.1017/9781108241403">seldom happen when alone</a>, supporting their strong social role. Beginning early in life, infants’ laughter is an external sign of pleasure that helps strengthen bonds with caregivers.</p>
<p>Later, it’s an external sign of sharing an appreciation of the situation. For example, public speakers and <a href="https://doi.org/10.1515/humor-2017-0040">comedians</a> try to get a laugh to make audiences feel psychologically closer to them, to create intimacy. </p>
<p>By practicing a little laughter each day, you can enhance social skills that may not come naturally to you. When you laugh in response to humor, you share your feelings with others and learn from risks that your response will be accepted/shared/enjoyed by others and not be rejected/ignored/disliked.</p>
<p>In studies, psychologists have found that men <a href="https://doi.org/10.1515/humr.1999.12.4.355">with Type A personality characteristics</a>, including competitiveness and time urgency, tend to laugh more, while women with those traits laugh less. Both sexes laugh more with others than when alone.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="white-haired woman laughing on a park bench" src="https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/370596/original/file-20201120-19-ifmsuk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Laughter has value across the whole lifespan.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/senior-woman-laughing-royalty-free-image/522988376">Steve Prezant/The Image Bank via Getty Images</a></span>
</figcaption>
</figure>
<h2>Laughter’s mental power</h2>
<p>Positive psychology researchers study how people can live meaningful lives and thrive. Laughter produces positive emotions that lead to this kind of flourishing. These feelings – like amusement, happiness, mirth and joy – build <a href="https://doi.org/10.1037/0003-066X.56.3.218">resiliency and increase creative thinking</a>. They increase subjective well-being and <a href="https://doi.org/10.1037/0003-066X.56.3.218">life satisfaction</a>. Researchers find that these positive emotions experienced with humor and laughter correlate with <a href="http://dx.doi.org/10.1080/15332985.2014.884519">appreciating the meaning of life</a> and help older adults hold a benign view of difficulties they’ve faced over a lifetime. </p>
<p>Laughter in response to amusement is a healthy coping mechanism. When you laugh, you take yourself or the situation less seriously and may feel <a href="https://doi.org/10.1007/s10869-018-9548-7">empowered to problem-solve</a>. For example, psychologists measured the frequency and intensity of 41 people’s laughter over two weeks, along with their ratings of physical and mental stress. They found that the <a href="https://doi.org/10.1371/journal.pone.0235851">more laughter experienced</a>, the lower the reported stress. Whether the instances of laughter were strong, medium or weak in intensity didn’t matter.</p>
<p>Maybe you want to grab some of these benefits for yourself – can you force laughter to work for you? </p>
<p>A growing number of therapists advocate using humor and laughter to help clients build trust and <a href="https://rowman.com/ISBN/9781610484879/Using-Humor-to-Maximize-Living-Connecting-With-Humor-2nd-Edition">improve work environments</a>; a review of five different studies found that <a href="https://doi.org/10.1016/j.ctim.2018.04.009">measures of well-being did increase</a> after laughter interventions. Sometimes <a href="https://www.worldcat.org/title/health-healing-and-the-amuse-system-humor-as-survival-training/oclc/42881511">called homeplay</a> instead of homework, these interventions take the form of daily humor activities – surrounding yourself with funny people, watching a comedy that makes you laugh or writing down three funny things that happened today.</p>
<p>[<em>Deep knowledge, daily.</em> <a href="https://theconversation.com/us/newsletters/the-daily-3?utm_source=TCUS&utm_medium=inline-link&utm_campaign=newsletter-text&utm_content=deepknowledge">Sign up for The Conversation’s newsletter</a>.]</p>
<p>You can practice laughing even when alone. Intentionally take a perspective that appreciates the funny side of events. <a href="https://doi.org/10.1080/02687038.2020.1787944">Laughing yoga</a> is a technique of using breathing muscles to achieve the positive physical responses of natural laughing with forced laughter (ha ha hee hee ho ho).</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/4p4dZ0afivk?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Some tips on how to get started with laughing yoga.</span></figcaption>
</figure>
<p>Researchers today certainly aren’t laughing off its value, but a good deal of the research on laughter’s influence on mental and physical health is based on self-report measures. More psychological experimentation around laughter or the contexts in which it occurs will likely support the importance of laughing throughout your day, and maybe even suggest more ways to intentionally harness its benefits.</p><img src="https://counter.theconversation.com/content/145984/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Janet M. Gibson does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Whether in the form of a discreet titter or a full-on roar, laughter comes with many benefits for physical and mental health.Janet M. Gibson, Professor of Cognitive Psychology, Grinnell CollegeLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1492562020-11-02T11:46:13Z2020-11-02T11:46:13ZSix evidenced-based ways to look after your mental health during another lockdown<figure><img src="https://images.theconversation.com/files/366877/original/file-20201101-18-1s4ncjt.jpg?ixlib=rb-1.1.0&rect=33%2C0%2C5526%2C3700&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">How to be resilient when everything feels out of control. </span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/uk-coronavirus-lock-down-means-people-1681441249">Timothy Kuiper/Shutterstock</a></span></figcaption></figure><p>Already experiencing <a href="https://theconversation.com/sick-of-covid-19-heres-why-you-might-have-pandemic-fatigue-148294">pandemic fatigue</a>, many of us feel ill-prepared for another lockdown. Yet this is what we must do, and maybe not for the last time. </p>
<p>The problem is, the pervasive effects of the pandemic and the restrictions imposed as a way of containing it seem designed to harm our mental health, cutting us off from the things that give our lives meaning and bring us pleasure. With no clear end in sight, coronavirus is having a significant <a href="https://journals.sagepub.com/doi/full/10.1177/0020764020915212">negative effect on mental health</a> with many of us experiencing stress, anxiety and insomnia.</p>
<p>So what can we do in the face of another lockdown? We need to take proactive steps to protect our psychological wellbeing. Here’s what can help. </p>
<h2>Psychological wellbeing</h2>
<p>Our most comprehensive understanding of mental wellbeing comes from American psychologist and resilience expert Carol Ryff. <a href="https://www.karger.com/Article/Abstract/353263">According to Ryff’s model</a>, in order to experience psychological wellbeing:</p>
<ul>
<li>You need to believe that your life has purpose and meaning</li>
<li>You should feel that you have autonomy</li>
<li>You should be experiencing personal growth</li>
<li>You should feel that you are managing your life well</li>
<li>You should have positive relationships</li>
<li>You should know yourself well</li>
</ul>
<p>In normal circumstances, everyday occurrences can often allow us to maintain your psychological wellbeing without much intentional effort: chance encounters with colleagues; the boost of energy from meeting new people; the sense of awe when visiting a beautiful place; the excitement of a night out with friends; the warm feeling of going to the cinema with a loved one; the anticipation of a holiday abroad. </p>
<p>Lockdowns prevent us from experiencing many of these things. When our activities are restricted, our lives are diminished. That is why we must be more intentional about protecting our psychological wellbeing.</p>
<p>One way of doing this is to create a <a href="http://www.beh-mht.nhs.uk/downloads/About%20us/Publications/My-Wellbeing-Plan-General-Master-Final.pdf">wellbeing plan</a> that addresses your psychological needs. Below are some ideas that may be useful as you develop your own plan, based on your needs and circumstances.</p>
<figure class="align-center ">
<img alt="A man on a video screen raising a glass of wine." src="https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/366878/original/file-20201101-13-rvhvkd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Keep up the Zoom drinks.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/best-friends-drinking-toasting-online-on-1705976194">Shutterstock/giuseppelombardo</a></span>
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<h2>1. Explore purpose and meaning</h2>
<p>Dedicate time to think about what gives our life meaning. What is most important for you? If you are religious, how can you leverage your faith to get you through these challenging times? Otherwise, what opportunities are there for you to reflect on or discuss what is meaningful about life? Just finding time to talk this through with someone else can make a big difference. </p>
<h2>2. Retain your autonomy</h2>
<p>Find ways to retain a sense of autonomy in spite of lockdown restrictions. How can you continue to live according to your principles? What aspects of your life do you have control over? For example, you have control of how much time you spend watching the news, how tidy you are going to be and what to eat. Avoid the inclination to just wait it out. Take charge of how you will spend your time by writing our weekly plans and daily schedules: when you will wake up; how you will spend your days off; amount of time you’ll for exercise; when to stop working. </p>
<h2>3. Experience personal growth</h2>
<p>No, you don’t have to master a whole new language in lockdown, but do make sure that you allow time for learning and personal growth. Include opportunities to learn something new or to achieve health goals. When setting your learning or fitness goals, set achievable targets so that you can monitor progress and celebrate successes. Rather than having just one long-term goal, set yourself sub-goals and weekly targets. </p>
<h2>4. Manage your life well</h2>
<p>Make sure there is variety in your activities and avoid the temptation to get complacent. It’s a good idea to wake up at a consistent time and get dressed, even if you’re not going to be leaving your home. If you are no longer able to maintain your usual routine, think about creating a new schedule that has a good balance of leisure, work, learning and physical activities.</p>
<h2>5. Invest in positive relationships</h2>
<p>In spite of restrictions that prevent you from meeting other people in person, invest in personal relationships through email, social media, telephone or video chat applications. Yes, we are all sick of Zoom, but don’t use that as an excuse to avoid connecting with loved ones. Take an active interest in the welfare of others, especially those who are vulnerable within your community. If there is a safe way to volunteer to help those in need, consider signing up with a local charity.</p>
<h2>6. Learn about yourself</h2>
<p>Take advantage of lockdown by getting to know yourself better. Identify your own strengths and take time to appreciate them. One way of doing this is to complete <a href="https://www.viacharacter.org/survey/account/register">a reputable online survey</a> that helps you work out what your strong points are. Rely on your strengths to get through the lockdown and think of ways of using them more broadly when this pandemic is over.</p>
<figure class="align-center ">
<img alt="A woman doing planks with a leg outstretched and looking at laptop." src="https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/366879/original/file-20201101-23-1b4ohqj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Set achievable goals.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/smiling-woman-exercising-home-watching-training-1247804032">Jacob Lund/Shutterstock</a></span>
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</figure>
<p>Adopting a proactive approach to protecting your mental health by creating a wellbeing plan will have immediate benefits. It will also reduce the likelihood of experiencing mental ill-health as we continue to grapple with the far-reaching consequences and implications of COVID-19. </p>
<p>Most importantly, we must acknowledge that these are challenging times for us globally – whether we or our loved ones are directly affected by the virus or indirectly impacted by the implications of the pandemic. Everyone, in their own way, is doing their best to cope with the enormous challenge of COVID-19. The most positive and human way that we can respond is with compassion and kindness to ourselves and others.</p><img src="https://counter.theconversation.com/content/149256/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christian van Nieuwerburgh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Locking down again? You need a wellbeing plan.Christian van Nieuwerburgh, Professor of Coaching and Positive Psychology, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1462712020-09-21T14:25:25Z2020-09-21T14:25:25Z‘Hope’ isn’t mere wishful thinking – it’s a valuable tool we can put to work in a crisis<figure><img src="https://images.theconversation.com/files/359053/original/file-20200921-14-ljt1a0.jpg?ixlib=rb-1.1.0&rect=0%2C155%2C5199%2C3561&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/kid-painting-rainbow-during-covid19-quarantine-1689680788">alinabuphoto/Shutterstock</a></span></figcaption></figure><p>The COVID-19 pandemic sweeping the world has prompted job losses and business closures, and an increase in stress and anxiety as lockdowns separate people from their friends and families. It’s become clear that we are struggling to maintain our mental health as the world changes around us, and the stability of incomes and social lives evaporate. The negative effects on our collective mental health are likely to be exacerbated, given <a href="https://www.independent.co.uk/news/uk/home-news/second-lockdown-coronavirus-wave-new-rules-restrictions-boris-johnson-update-b512048.html">indications</a> that many parts of the world face a second spike in infections, and potentially further lockdowns.</p>
<p>At times like this it’s important not to lose hope. But we can do more than just “hope for the best”. Hope theory, a branch of positive psychology, offers insights and practical strategies that may be helpful. </p>
<p>The American psychologist <a href="https://www.oxfordhandbooks.com/view/10.1093/oxfordhb/9780195187243.001.0001/oxfordhb-9780195187243-miscMatter-011">Charles Snyder</a>, a prominent researcher of hope, wrote in his book <a href="https://www.goodreads.com/book/show/870952.The_Psychology_of_Hope">Psychology of Hope: You Can Get Here from There</a> that hope is generated when people make connections between their current situation and a desired future state. Snyder’s idea is that once the desired future state has been identified, two things are needed in order to make progress: the ability to identify possible ways towards the desired future state (“pathways thinking”), and a sense of agency (“agency thinking”) that allows the individual to believe they can achieve it. When these three elements are in place, hope builds motivation for change within us, and enhances our sense of wellbeing. </p>
<p>This is an approach not just for the desperate, or those we might think of as in most need of “hope”. I’ve argued <a href="https://uk.sagepub.com/en-gb/eur/advanced-coaching-practice/book256735">elsewhere</a> that in fact the role of experienced executive coaches is to help their clients identify genuine reasons to have hope for the future.</p>
<h2>Harnessing hope</h2>
<p>This approach to hope has significant implications for us now, in the midst of the pandemic. Bombarded by bad news, alarming statistics and hypothetical worst-case scenarios, we should turn our attention to the possibility of a more positive future. This is not to say that the current reality should be ignored – it’s quite normal to be concerned when facing a deadly threat. It’s more about developing a healthy balance between experiencing appropriate anxiety and imagining better days ahead. In fact it is essential that we do this, for our own good.</p>
<p>Governments must play their part in creating environments that are conducive to hope by offering a plausible and positive image of what the future might hold after COVID-19. After all, we are more likely to be motivated by an idea that seems possible. Claims that COVID-19 will just “<a href="https://www.washingtonpost.com/video/politics/34-times-trump-said-the-coronavirus-would-go-away/2020/04/30/d2593312-9593-4ec2-aff7-72c1438fca0e_video.html">go away</a>” or making promises of a “<a href="https://www.theguardian.com/world/2020/sep/11/uk-health-screening-advisers-not-involved-in-moonshot-covid-plan-mass-testing-coronavirus">moonshot</a>” that will provide daily tests in six months time seem far-fetched considering current circumstances. When such promises are inevitably broken, hopefulness is replaced with feelings of despair and helplessness.</p>
<p>It is important that a vision for the future is believable, but it should also be desirable. If people are attracted to the idea of a better future, they will be more accepting of the inconvenience of adhering to safety guidelines, more likely to take extra precautions, more inclined to support the vulnerable and in general more committed to concerted collective action. So the way governments identify their key targets is important. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Scrabble letters spelling 'chance' altered to 'change'" src="https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=415&fit=crop&dpr=1 600w, https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=415&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=415&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=521&fit=crop&dpr=1 754w, https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=521&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/359054/original/file-20200921-18-1tmkfda.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=521&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Put to work, hope is not wishful thinking but the motivation for change.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/hand-flip-wooden-cube-word-change-739797655">Monster Ztudio/Shutterstock</a></span>
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<p>Psychologists Andrew Elliot and Ken Sheldon have proposed that framing goals as a way of avoiding undesirable outcomes <a href="http://www.communicationcache.com/uploads/1/0/8/8/10887248/approach_and_avoidance_motivation_and_achievement_goals.pdf">can lead to negative feelings</a> and decreased satisfaction with life. They found that, in contrast, those goals that focus on achieving a desired outcome <a href="https://pdfs.semanticscholar.org/df48/de37b5480a5cc8e23992afafb2a0a09c4fb3.pdf">led to increased engagement and greater energy</a>. </p>
<p>For example, the UK government’s current objectives could be characterised as “avoidance goals”: not overwhelming the NHS, not exceeding 20 cases per 100,000 people, not causing mass unemployment, avoiding a second national lockdown. These may move people to action, but they generate a negative impact on our collective wellbeing. Governments would be advised to adopt the alternative approach instead, reframing government priorities in a positive way: managing COVID-19 cases sufficiently to open schools, implementing a testing system at airports to allow for safer international travel, or working towards making an effective vaccine widely available.</p>
<h2>A note of caution</h2>
<p>I’ve argued that the practical application of hope is important – but it could also hold us back. The concept is integral to many faiths, and is widely understood in this context of belief in a greater power and expectations of life after death. But in everyday conversation the word is used loosely, from “I hope you get better” to “I hope we have good weather”. Used in this way the motivating effect is critically undermined – such hopes are just wishful thinking, because these outcomes are not something that individual effort can have any impact on.</p>
<p>We must develop a shared vision of a positive future. For example, we might agree that by December, we will have clear and common guidelines that allow us to work and study safely while protecting the most vulnerable in our society so that people can enjoy their winter holiday with loved ones. Plausible and positive common goals will increase our propensity to be hopeful for the future, and give us the energy and incentive to work towards those goals, generating greater enthusiasm and hope as we see that progress is being made. </p>
<p>Used to best effect, hope can steer us through challenging times and help us to sustain our mental health and wellbeing. There is a saying, “Hope for the best; prepare for the worst” that is unhelpful, and better replaced with something that shows what hope can do: “Hope for a better future; start acting to make it happen”.</p><img src="https://counter.theconversation.com/content/146271/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christian van Nieuwerburgh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Hope can energise, motivate and help us see through to a time when things will be better. To pull together in a crisis, we should put hope to work.Christian van Nieuwerburgh, Professor of Coaching and Positive Psychology, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1413522020-07-06T13:42:39Z2020-07-06T13:42:39ZVolunteering, mutual aid and lockdown has shifted our sense of ‘happiness’<figure><img src="https://images.theconversation.com/files/345798/original/file-20200706-3980-19cvt00.jpg?ixlib=rb-1.1.0&rect=0%2C4%2C3195%2C2253&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">shutterstock</span> <span class="attribution"><span class="source">Rawpixel.com/Shutterstock</span></span></figcaption></figure><p>As lockdowns around the world ease or end, it’s clear that the coronavirus crisis has brought racial, gender and socio-economic inequalities into sharp focus. The Black Lives Matter protests suggest that a return to “business as usual” will be met with strong opposition. A YouGov poll for the RSA (Royal Society of Arts) conducted in April at the height of the lockdown found <a href="https://www.thersa.org/about-us/media/2019/brits-see-cleaner-air-stronger-social-bonds-and-changing-food-habits-amid-lockdown">just 9% of UK citizens</a> wanted life to go back to the way it was before.</p>
<p>People’s mental health has rightly been a concern throughout lockdown. But with <a href="https://www.understandingsociety.ac.uk/research/themes/covid-19">widespread reports</a> of a decline in our sense of collective wellbeing, perhaps it is our sense of “happiness” as experienced during a pandemic that is changing.</p>
<p>How we understand happiness – often thought of as “<a href="https://www.ncbi.nlm.nih.gov/books/NBK179225/">subjective wellbeing</a>” in contemporary psychology and economics – has changed over time and varies between cultures. For example, before the Enlightenment, happiness under the Christian pastoral tradition was something to be experienced in the next life, to be ensured through prayer and <a href="http://www.thomaslemkeweb.de/publikationen/Foucault,%20Governmentality,%20and%20Critique%20IV-2.pdf">subordinating oneself to God</a>. </p>
<h2>Two ways to see happiness</h2>
<p>Two more recent versions of happiness put forward by <a href="http://www.sunypress.edu/p-5801-happiness-as-enterprise.aspx">American sociologist Sam Binkley</a> are linked to systems of governance. He argues that after the second world war, the prevalent social or “welfarist” understanding of happiness posed that our mutual interdependence on each other and strong bonds within society led to wellbeing. This was tied to Keynesian economics and the roll-out of <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12510">social citizenship rights</a> in many western democracies at this time, which sought to re-balance the inequities of capitalism through re-distributive taxation, rights to housing, healthcare and a safety net for the unemployed.</p>
<p>However, welfare provision has been steadily eroded since the late 1970s by neoliberal governments on both sides of the Atlantic. A new individualist version of happiness has emerged, seen as something that can be augmented through adjusting attitudes and behaviours and <a href="https://www.opendemocracy.net/en/transformation/corruption-of-happiness/">strategically cultivating relationships</a>. The recent interest in promoting and measuring <a href="https://worldhappiness.report/ed/2020/">citizens’ happiness</a> in many Western countries <a href="https://www.spiked-online.com/2006/05/23/why-the-politics-of-happiness-makes-me-mad/">marks an important shift</a> from policies that advance structural means to ensure collective wellbeing, to policies that focus on the personal.</p>
<p>This political interest in happiness has been underpinned by the new academic discipline of <a href="https://theconversation.com/why-so-serious-the-untapped-value-of-positive-psychology-61766">positive psychology</a> that emerged in the late 1990s, which puts forward a concept of happiness as something that can be expertly calculated, scientifically measured and improved. Recent research supports the idea that people now understand happiness as <a href="https://link.springer.com/article/10.1007/s10902-018-0013-0">an inward-looking undertaking</a>. When asked to think about their subjective wellbeing, participants focused on information about their feelings, jobs and relationships, while thoughts about contributing to the world were rare.</p>
<p>The idea that you can make yourself happier through conscious effort is undoubtedly appealing, but there is <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/soc4.12236">growing criticism</a> of positive psychology. Considering happiness to be dependent on a person’s attitudes and interpretation of their circumstances, rather than the circumstances themselves, transforms major social problems such as injustice, marginalisation, debt, low-wage exploitation and rising cost of living into merely matters of personal self-care.
This potential for victim-blaming is noted by essayist and activist <a href="https://www.newyorker.com/culture/the-new-yorker-interview/barbara-ehrenreich-is-not-an-optimist-but-she-has-hope-for-the-future">Barbara Ehrenreich</a> who writes about the widespread use of positive psychology rhetoric in the “<a href="https://granta.com/products/smile-or-die/">positivity training</a>” offered to employees being made redundant in US organisations.</p>
<h2>Pendulum swinging back?</h2>
<p>These two different versions of happiness have profound implications for how we understand ourselves, our relationship to society and each other. The “welfarist” approach sees humans as interdependent and fundamentally bound up with each other’s wellbeing. The individualistic incarnation conceives of the self as an independent work-in-progress that can be bettered through productivity.</p>
<p>Through interviews for my <a href="https://ray.yorksj.ac.uk/id/eprint/4463/">research</a> I found that while people drew on both versions of happiness to talk about themselves and their lives, the individualistic idea of happiness as a personal project was common. Many participants spoke of “working on their happiness”, through adjusting attitudes, making “good” choices and practising mindfulness to position themselves as successful, responsible citizens.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1242042736888381441"}"></div></p>
<p>Since the global lockdown, however, “responsible” citizenship seems to have become more associated with building community and looking out for each other. Government <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandwellbeing/datasets/coronavirusandthesocialimpactsongreatbritaindata">statistics released in June</a> show that 73% of UK residents were confident that <a href="https://covidmutualaid.org/">they could turn</a> to others in their community for help during the pandemic, and 81% felt that <a href="https://www.theguardian.com/society/2020/mar/31/being-coronavirus-volunteer-brings-out-inner-spy">people were doing more</a> to help others than before the outbreak. </p>
<p>The separation from friends and family, from our workplaces and from public life may have sparked a shift towards a more social, outward-facing view of wellbeing. Many people have felt the insecurity of losing jobs or income, perhaps for the first time. Alongside our reliance on key workers, our interdependence has become hard to ignore.</p>
<p>The Black Lives Matter protests may also speak to a more outward-facing understanding of wellbeing. As philosopher Hannah Arendt <a href="https://monoskop.org/images/b/bf/Arendt_Hannah_On_Revolution_1990.pdf">argued</a>, it isn’t possible to be happy or free “without participating, and having a share in, public power”. In trying to understand the paradox between our focus on happiness and personal wellbeing and the simultaneous rise in depression and anxiety, the socialist feminist writer and academic Lynne Segal in her book <a href="https://www.versobooks.com/books/2819-radical-happiness">Radical Happiness</a> argues instead for seeking fulfilment in other people, and proposes communal activism as a powerful antidote to the individualised techniques of happiness that cut people off from their social worlds.</p>
<p>So as the world returns to shopping, travelling and consuming, we return also to growing food insecurity, unemployment and debt. In the face of this, it is perhaps more important now than ever that the mutual aid groups, renewed sense of community and activism, and more outward-looking version of wellbeing continues and thrives.</p><img src="https://counter.theconversation.com/content/141352/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Anderson does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Once something bound up with other people, more recently ‘happiness’ is seen as something very individual. Has our dependence on each other during lockdown changed our sense of where happiness lies?Emma Anderson, Senior Lecturer in Critical Social Psychology, University of BrightonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1342892020-04-02T14:28:32Z2020-04-02T14:28:32ZFacing the coronavirus crisis together could lead to positive psychological growth<figure><img src="https://images.theconversation.com/files/324933/original/file-20200402-74895-p7xxv7.jpg?ixlib=rb-1.1.0&rect=28%2C9%2C6202%2C4138&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The "tend and befriend" stress response encourage us to connect with people to reduce anxiety and stress. </span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/man-wearing-mask-making-heart-symbol-1681748269">Suzanne Tucker/ Shutterstock</a></span></figcaption></figure><p>Although news reports of hoarding, and panic-buying might make it hard to believe, research shows that natural disasters, like the novel coronavirus pandemic, can actually <a href="http://ccfhchicago.org/wp-content/uploads/2012/10/Walsh_TraumLoss.pdf">bring out the best in people</a>. Although times of significant threat or crisis can cause post-traumatic stress, research shows that so-called “adversarial growth” is <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01043/full">just as common</a> as a response. This is our capacity to not only overcome a crisis, but to actually grow stronger, wiser and more resilient. </p>
<p>When people experience adversity – such as life-changing illness or loss – research shows their <a href="https://sites.uncc.edu/ptgi/wp-content/uploads/sites/9/2015/01/The-Posttraumatic-Growth-Inventory-Measuring-the-positive-legacy-of-trauma.pdf">relationship with the world changes</a>. Often, adversity may help us experience a new appreciation of life, improve our relationships with others, and help us gain personal strength. In other words, what doesn’t kill us makes us stronger.</p>
<p>In situations of social stress, our primal instincts kick in. These innate survival responses protect us against unwanted threats, and can both help and hinder how we cope. Though we may not be able to choose our stress response, there are ways that <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02964/full">we can train it</a>.</p>
<p>The most common response to threats in humans is the “<a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.535.7921&rep=rep1&type=pdf">fight, flight or freeze</a>” response, where stress triggers a hormonal response that prepares the body to either fight or run from a threat. </p>
<p>But more recent research shows we also have a “<a href="https://wesfiles.wesleyan.edu/courses/PSYC-317-jwellman/Week%207%20-%20Oxytocin/Taylor%202006.pdf">tend and befriend</a>” response. When faced with a threat, this response releases hormones – like oxytocin – that encourage us to build and maintain our social network to reduce stress and anxiety, and build empathy.</p>
<h2>Post-traumatic growth</h2>
<p>Studies looking at natural disasters show the “tend and befriend” response actually reduces incidents of <a href="https://www.researchgate.net/profile/Xiao_Zhou15/publication/309139597_Understanding_the_Relationship_Between_Social_Support_and_Posttraumatic_Stress_DisorderPosttraumatic_Growth_Among_Adolescents_After_Ya'an_Earthquake_The_Role_of_Emotion_Regulation/links/580be9ab08aecba93500d203/Understanding-the-Relationship-Between-Social-Support-and-Posttraumatic-Stress-Disorder-Posttraumatic-Growth-Among-Adolescents-After-Yaan-Earthquake-The-Role-of-Emotion-Regulation.pdf">post-traumatic stress disorder</a> and promotes “<a href="https://www.semanticscholar.org/paper/Posttraumatic-Growth%3A-Conceptual-Foundations-and-Tedeschi-Calhoun/9948d303099caa7915eb23da1df89602f70a0f1d?utm_source=email">post-traumatic growth</a>”. These are positive psychological changes that happen in response to a traumatic event, including increased resilience, self-confidence, greater empathy, and improved subjective wellbeing. </p>
<p>In fact, a study of people from Hong Kong who lived through the SARS pandemic found that although people experienced significant trauma, most <a href="https://www.sciencedirect.com/science/article/pii/S016344530500335X">reported positive changes</a> as a result. The most noticeable changes were increased social support, better mental health awareness and healthier lifestyles.</p>
<p>Research also shows there are benefits to <a href="http://trauma.massey.ac.nz/issues/2017-1/AJDTS_21_1_full.pdf#page=33">facing a crisis collectively</a>, compared to experiencing it alone. Studies have found that social support during times of trauma can lead to better emotional health and <a href="https://www.cambridge.org/core/journals/palliative-and-supportive-care/article/does-social-support-from-family-and-friends-work-as-a-buffer-against-reactions-to-stressful-life-events-such-as-terminal-cancer/92AA3CD38BC2B37295F07DA3B60120D0">less severe stress reactions</a> in the long term.</p>
<p>For example, after the 2010 7.1 magnitude earthquake in Christchurch, New Zealand, one study’s participants reported <a href="http://trauma.massey.ac.nz/issues/2017-1/AJDTS_21_1_full.pdf#page=33">feeling more connected to others</a> because of this shared experience. Having a role to play, helping others and contributing to their communities were some of the key elements associated with greater personal growth and were better able to manage stress and carry on with their normal routine following the earthquake</p>
<h2>Coming together</h2>
<p>So is it possible we might experience similar growth during the novel coronavirus pandemic? Based on <a href="http://ccfhchicago.org/wp-content/uploads/2012/10/Walsh_TraumLoss.pdf">past psychological research</a>, we will. However, researchers also acknowledge that experiencing this <a href="https://books.google.co.uk/books?hl=en&lr=&id=Bs6QAgAAQBAJ&oi=fnd&pg=PA99&dq=post+traumatic+growth+following+natural+disasters&ots=CEcBuSi6DC&sig=vmjYaRSH9HAIUmgj8zAlhilL42Q&redir_esc=y#v=onepage&q=post%20traumatic%20growth%20following%20natural%20disasters&f=fals">level of crisis</a> will bring about painful emotions, uncertainty, physical suffering, and psychological distress. How we cope with this – either through the “fight or flight” or “tend and befriend” response – is vital to our psychological health as individuals and as a community. </p>
<p>The “fight or flight” response tends to happen when we <a href="https://www.nature.com/articles/s41598-019-54954-w">face an outside threat</a> – whereas the “tend and befriend” response happens in order to support those around you. However, during natural disasters and pandemics, there’s no “outside threat”, so the “tend and befriend” response may be more likely to happen.</p>
<p>When we choose the “tend and befriend” response, this means we connect with others, either physically or metaphorically (such as trying to see things from their perspective to understand their feelings and struggles). In doing this, we <a href="https://www.sciencedirect.com/topics/neuroscience/oxytocin">release oxytocin</a>, a neural-hormone, part of our <a href="https://www.ncbi.nlm.nih.gov/pubmed/25915080">adaptive stress response</a>. Also known as the “love hormone,” oxytocin is a chemical messenger involved in <a href="https://pdfs.semanticscholar.org/3d6e/4023f2fdfde9585a3ba444c3db26ee8f8e5b.pdf">important human behaviours</a>, including sexual arousal, trust, and anxiety. Not only is oxytocin produced in large amounts after birth to allow mothers to bond with their baby, it’s also produced when we seek out social support during stress. This helps us bond through hugging, touching, or closeness.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/324935/original/file-20200402-74908-ms4id2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Video calling might help us feel more connected to other during social distancing.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pretty-stylish-schoolgirl-studying-homework-math-1675198060">Maria Symchych/ Shutterstock</a></span>
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<p>Given that many governments are now advising social distancing, we’re now relying on technology to trigger our “tend and befriend” response. Though technology will impact our ability to feel connected and bond with others, studies show being in contact virtually with friends and family can <a href="https://academic.oup.com/jcmc/article/21/4/282/4161794">still enhance bonding</a> and reduce the negative effects of stress. In fact, <a href="https://cyberpsychology.eu/article/view/4285/3330">talking on the phone</a> is shown to be better than texting. Video chats are even more beneficial than phone calls, as you can see the person you’re talking to.</p>
<p>If we can still regularly socialise – even virtually – this can help people bond, and build personal growth and social wellbeing in those <a href="https://www.sciencedirect.com/science/article/pii/S1888899215000355">affected by a collective trauma</a>. This “communal coping” also makes us more open to making new friends. The “tend and befriend” response <a href="https://wesfiles.wesleyan.edu/courses/PSYC-317-jwellman/Week%207%20-%20Oxytocin/Taylor%202006.pdf">encourages empathy and compassion</a>, gives us better social awareness, and makes us better able to understand the needs of others and how to behave in an empathetic and helpful way.</p>
<p>Though stress is an understandable response during a time like this, choosing how you respond to it is important. The “tend and befriend” response will help us consider others in our community, and may be important for social distancing, and increasing charitable responses or acts of kindness. In the midst of a global crisis, this adaptive stress response may not only reduce incidents of anger, prejudice and violence, but may also foster collective humanity and post-pandemic growth.</p><img src="https://counter.theconversation.com/content/134289/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lowri Dowthwaite-Walsh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>‘Post-traumatic growth’ can make us stronger, more resilient and empathetic.Lowri Dowthwaite-Walsh, Lecturer in Psychological Interventions, University of Central LancashireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1340432020-03-26T23:32:28Z2020-03-26T23:32:28ZCoronavirus: tiny moments of pleasure really can help us through this stressful time<figure><img src="https://images.theconversation.com/files/323167/original/file-20200326-168918-13j5ezb.jpg?ixlib=rb-1.1.0&rect=10%2C4%2C988%2C661&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-pretty-woman-sitting-opened-window-397255312">Shutterstock</a></span></figcaption></figure><p>If I told you that last night I built a blanket fort in the living room, crawled inside with my cat, a glass of wine and my just-arrived copy of the New Yorker, would you think less of me?</p>
<p>After all, we’re in the midst of a global coronavirus pandemic. Borders are closing, people are sick, dying, losing their jobs, and locked in isolation. And there was I, playing – as though I didn’t have a care in the world.</p>
<p>Meanwhile, you might be reading this holed up at home, screaming with fury at those bloody hoarders. Or perhaps you’re on a train valiantly trying to keep 1.5 metres away from the next person, shrinking back as they cough and splutter.</p>
<p>Wherever you are, whatever you’re doing, whatever you think about the pandemic, the economy, or your compatriots, a tiny part of you knows you could do with a bit of pleasure right now.</p>
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Read more:
<a href="https://theconversation.com/what-is-hedonism-and-how-does-it-affect-your-health-78040">What is hedonism and how does it affect your health?</a>
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<h2>The effects of sustained stress</h2>
<p>When we’re first exposed to something stressful, like a deadly new disease, our body reacts with <a href="https://www.researchgate.net/publication/265733785_Stress_the_Stress_System_and_the_Role_of_Glucocorticoids">a cascade of small changes</a> such as releasing adrenaline and other chemicals, and activating brain regions related to fear and anger.</p>
<p>In many cases those changes make it more likely we’ll <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048378/">meet the challenges</a> we face. </p>
<p>But if the stressful conditions continue, and <a href="https://www.tandfonline.com/doi/abs/10.1080/01639625.2018.1461744">especially if we feel powerless</a> to fix the situation, the <a href="https://journals.sagepub.com/doi/full/10.1177/2470547017692328">consequences of the stress response increase</a>.</p>
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Read more:
<a href="https://theconversation.com/coronavirus-is-stressful-here-are-some-ways-to-cope-with-the-anxiety-133146">Coronavirus is stressful. Here are some ways to cope with the anxiety</a>
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<p>Our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/">risk</a> of chronic diseases increases, immune function can be compromised, and we become more vulnerable to <a href="https://www.semanticscholar.org/paper/Chronic-Stress-Leads-to-Anxiety-and-Depression-Khan-Khan/82ac7b6a9d794ca35b2ba5e5bb1625db78e35e9c">mental health problems</a>.</p>
<p>We can feel depleted, disconnected, anxious and depressed. We can become <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/da.20755">fixated</a> on negative thoughts and on looking for signs of threat. Sound familiar?</p>
<p>The good news is the effects of stress on the brain <a href="https://www.pnas.org/content/106/3/912.short">are reversible</a>.</p>
<h2>Pleasure in times of stress</h2>
<p>It may seem too simple to be true but shifting our attention toward the small, everyday pleasures in our lives can <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/cpp.2129">offset the consequences</a> of stress or negative events.</p>
<p>US researchers reported last year that experiencing pleasurable emotions, for example having interesting things to do, <a href="https://journals.sagepub.com/doi/abs/10.1177/2167702619834576">serves as a buffer</a> between chronic stress and depression. So, among people with sustained, high levels of stress, those who reported more pleasurable moments were likely to experience less severe depressive symptoms.</p>
<p>Pleasurable experiences might even <a href="https://www.sciencedirect.com/science/article/pii/S0022399917301691">be of most benefit</a> in times of stress.</p>
<p>We experience <a href="https://link.springer.com/referenceworkentry/10.1007%2F978-3-319-28099-8_544-1">pleasure</a> in a myriad ways. Perhaps one of the most potent of pleasures, and one that springs most easily to mind, is a lover’s caress.</p>
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Read more:
<a href="https://theconversation.com/coronavirus-and-sex-dos-and-donts-during-social-distancing-134007">Coronavirus and sex: Dos and don'ts during social distancing</a>
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<p>But to maximise the pleasure in every day, we should look more widely, to a multitude of sources.</p>
<p>If we’re too busy reading those alarming headlines to notice the beauty of the sun setting outside our window though, it’s a missed opportunity for a moment of delight. </p>
<p>When I recently asked people on Twitter to share the things bringing them delight in these challenging times, <a href="https://twitter.com/Pleasure_Lab/status/1241220320754692098">I received hundreds of replies</a> within a couple of hours.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1241449357322252288"}"></div></p>
<p>Each one was a small vignette conveying a personal moment of simple pleasure. Gardens and dogs and children and nature featured strongly, and many people reflected on the added pleasure of recalling such moments.</p>
<p>Indeed, recollection and anticipation – along with relishing pleasure in the moment – are effective ways to maximise the value of positive experiences or emotions. We call it “<a href="https://www.psychologytoday.com/au/blog/click-here-happiness/201807/what-is-savoring-and-why-is-it-the-key-happiness">savouring</a>”.</p>
<p>Luckily, we can get better at savouring with practice. And the <a href="https://www.researchgate.net/publication/327764063_Maximising_life's_small_pleasures_and_its_effect_on_well-being">more we savour</a>, the less stressed we feel. And that’s why I’m here.</p>
<p>If we increase the pleasure we experience, it can <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2016.00686/full">lift our psychological well-being</a>. In turn, higher <a href="https://www.sciencedirect.com/science/article/pii/S1471489216300479">well-being is linked to better immune function</a>.</p>
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Read more:
<a href="https://theconversation.com/running-out-of-things-to-do-in-isolation-get-back-in-the-garden-with-these-ideas-from-4-experts-134229">Running out of things to do in isolation? Get back in the garden with these ideas from 4 experts</a>
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<h2>It’s about boosting our personal capacity</h2>
<p>My message is not to avoid the facts or pretend nothing has changed. It’s to intentionally build in moments of reprieve and restoration. It’s to turn your attention to what is still good and rich and fun – to really <em>focus</em> on those things. </p>
<p>This is how we can harness the protective power of small pleasures, for the sake of delight itself and to <a href="https://link.springer.com/chapter/10.1007/978-3-030-11248-6_8">build grit and resilience</a>. </p>
<p>So, there may <em>never</em> have been a better time to build a blanket fort, or to bring out a game of Twister, or to lie on your back in the garden making fantasy creatures out of <a href="https://cloudappreciationsociety.org/">passing clouds</a>. Find excuses to giggle.</p>
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Read more:
<a href="https://theconversation.com/social-distancing-can-make-you-lonely-heres-how-to-stay-connected-when-youre-in-lockdown-133693">Social distancing can make you lonely. Here's how to stay connected when you're in lockdown</a>
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<h2>Making pleasure happen</h2>
<p>In difficult, frightening times, no one is immune to worry; it’s a natural response. But what we <em>can</em> do is take steps to protect ourselves, as much as possible, from its physical and psychological ill-effects. </p>
<p>The challenge is to <em>make</em> this happen, to tear yourself away from analysing the COVID-19 curve and intentionally, systematically engineer more small delights into your day.</p>
<p>Do you like the sunshine? Then know when the sun falls on your balcony, in your garden or in the street near your place. Take a cup of tea or coffee with you and soak up the warmth.</p>
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Read more:
<a href="https://theconversation.com/cat-lovers-rejoice-watching-online-videos-lowers-stress-and-makes-you-happy-43460">Cat lovers rejoice: watching online videos lowers stress and makes you happy</a>
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<p>Pets? Run, play, be silly with them. Eating a tomato? Plant the seeds and watch something grow, from nothing, because of you. Sing. Dance. Delight someone with an act of kindness.</p>
<p>Plan your opportunities for pleasure. Put them in your diary. Set your alarm for them. Commit to share them with others. Photograph them. Post them on social media or share them directly with friends and family. Anticipate them gleefully and reflect on them with delight. This is our time to be here. Savour.</p><img src="https://counter.theconversation.com/content/134043/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Desirée Kozlowski runs PleasureLab.com.au. </span></em></p>Go on! Read a good book, tickle your kids, pick a flower from your garden. We need to savour these tiny moments of pleasure to ease the stress we all face.Desirée Kozlowski, Lecturer, Psychology, Southern Cross UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1241682019-12-23T20:20:44Z2019-12-23T20:20:44ZBeing grateful this Christmas benefits you even when your family’s driving you bananas<figure><img src="https://images.theconversation.com/files/301422/original/file-20191113-37451-dwavja.jpg?ixlib=rb-1.1.0&rect=5%2C0%2C992%2C559&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">It's easy to get hot and bothered during a family Christmas. But the science of gratitude can help you not only cope, but enjoy, the festive season.</span> <span class="attribution"><a class="source" href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">from www.shutterstock.com</a></span></figcaption></figure><p>Christmas can be a stressful time of year. You will blow your budget, your relatives will annoy you, and you’ll receive gifts that go straight to Vinnies, all in 40°C heat.</p>
<p>Meanwhile, your friends post pictures on social media of their idyllic vacations, yearly accomplishments, and super happy toddlers and cats. You may feel extra stress from not accomplishing all the goals you set at the start of the year. You feel this stress in the face of other people’s overt jolliness.</p>
<p>So how can the <a href="https://books.google.com.au/books?hl=en&lr=&id=tGCcH2l4jUUC&oi=fnd&pg=PR5&dq=Emmons,+R.+(2007).+Thanks:+How+the+new+science+of+gratitude+can+make+you+happier.+Boston,+MA:+Houghton-Mifflin.+&ots=Z090TXxnwk&sig=tgihmYPgGhWKcr3iwm5zaQZSVT0&redir_esc=y#v=onepage&q&f=false">science of gratitude</a> help you not only cope with, but enjoy, the ups and downs of the festive season?</p>
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Read more:
<a href="https://theconversation.com/ten-tips-to-make-your-holidays-less-fraught-and-more-festive-88866">Ten tips to make your holidays less fraught and more festive</a>
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<h2>Remind me again, what is gratitude?</h2>
<p><a href="https://www.jstor.org/stable/1448873?casa_token=bR_grpmR63MAAAAA:xQpkqCQipFDwuXs-ihfLudnhEViDuTV7BopMVMJA0g0zo57cr1AfY_15atmAqZiiTEXtZfCRqy0Ry37ya9W8s5B3ndE6ymz2enGO9Z_MCF-AeXjO1sY&seq=1#metadata_info_tab_contents">Gratitude</a>, in short, is a strong feeling of appreciation towards someone who’s helped you. You can also feel gratitude when you make a habit of <a href="https://www.sciencedirect.com/science/article/pii/S0272735810000450">noticing and appreciating the positives in life</a>. This might be feeling grateful for a cooling breeze on a hot day, appreciating your abilities in the kitchen or as a good friend.</p>
<p>Over the past 20 years or so, there has been quite a bit of research on gratitude. </p>
<p>Some of our own research shows <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2017.1414296">older people are more grateful</a> than younger people; suggests gratitude serves an <a href="https://journals.sagepub.com/doi/abs/10.1111/j.1467-8721.2008.00590.x">evolutionary purpose</a> by helping humans bond; and shows it’s possible to <a href="https://psycnet.apa.org/record/2005-08033-003">become more grateful</a> with practice.</p>
<h2>How can gratitude help me?</h2>
<p>Practising gratitude often can have many positive impacts, including: an <a href="https://books.google.com.au/books?hl=en&lr=&id=tGCcH2l4jUUC&oi=fnd&pg=PR5&dq=Emmons,+R.+(2007).+Thanks:+How+the+new+science+of+gratitude+can+make+you+happier.+Boston,+MA:+Houghton-Mifflin.+&ots=Z090TXxnwk&sig=tgihmYPgGhWKcr3iwm5zaQZSVT0&redir_esc=y#v=onepage&q&f=false">increased sense of well-being</a> and life satisfaction; <a href="https://www.sciencedirect.com/science/article/abs/pii/S019188690800425X">positive emotional functioning</a> such as more pleasurable emotions and thoughts that life is going well; increased <a href="https://journals.sagepub.com/doi/abs/10.1177/0022022117699278">optimism</a>; a sense of <a href="https://www.sciencedirect.com/science/article/pii/S2212657017300387">connectedness</a>; improved <a href="https://link.springer.com/article/10.1007/s12144-019-00330-w">relationships</a>; and more and better quality <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022399908004224">sleep</a>. </p>
<p>So all in all, researchers really get quite excited about all the positive things gratitude is related to.</p>
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Read more:
<a href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">Explainer: what is positive psychology and how can you use it for yourself?</a>
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<p>There is also research indicating gratitude can help <a href="https://www.sciencedirect.com/science/article/abs/pii/S0092656607001286">increase resilience</a> and cope with everyday life stress, as well as with more major adversities. </p>
<p>Gratitude can help mental health – for instance, <a href="https://www.sciencedirect.com/science/article/pii/S2212657017300600">a depressed mood</a> or <a href="https://www.sciencedirect.com/science/article/abs/pii/S0005796705000392">post-traumatic stress disorder</a> – and with <a href="https://psycnet.apa.org/buy/1998-10511-020">coping well</a> from loss <a href="https://journals.sagepub.com/doi/abs/10.1111/1467-9280.24482">after trauma</a>.</p>
<h2>Sign me up. How can I use it this Christmas?</h2>
<p>So, if you want to buffer against those annoying relatives, blown budgets and be more resilient to life’s stressors, developing a greater sense of gratitude can help.</p>
<p>Among the many ways researchers have tested, you can:</p>
<ul>
<li><p><strong>write a <a href="https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=Toepfer%2C+S.M.+%26+Walker%2C+K.++%282009%29.++Letters+of+gratitude%3A+Improving+well-being+through+expressive+writing.++Journal+of+Writing+Research%2C+1%283%29%2C+181-198.&btnG=">thank you note</a></strong> for a gift or behaviour you’ve appreciated. It doesn’t have to be a hand written letter. You can express gratitude via text, email or social media</p></li>
<li><p><strong><a href="https://psycnet.apa.org/record/2010-25554-000">visit someone</a></strong> and thank them in person</p></li>
<li><p><strong><a href="https://journals.sagepub.com/doi/abs/10.1177/1052562911430062">keep a daily journal</a></strong> of things you feel grateful for, such as noting down three things at the end of the day as well as your role in bringing about the three things</p></li>
<li><p><strong><a href="https://www.ingentaconnect.com/content/sbp/sbp/2003/00000031/00000005/art00001">spend time contemplating being grateful</a></strong> for certain activities, such as having a family or friends to spend Christmas with or opening presents with children. In other words, <em>thinking</em> about being grateful is also helpful, not just the act of being grateful.</p></li>
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<strong>
Read more:
<a href="https://theconversation.com/more-than-words-saying-thank-you-does-make-a-difference-30920">More than words: saying 'thank you' does make a difference</a>
</strong>
</em>
</p>
<hr>
<h2>Hang on a minute. Surely it’s not that simple</h2>
<p>However, there are also a few tricks, twists and turns to be aware of:</p>
<ul>
<li><p><strong>consider cultural nuances:</strong> someone’s culture can influence how they perceive and react to gratitude. For example, in <a href="https://journals.sagepub.com/doi/abs/10.1177/0022022117699278">East Asian and Indian cultures</a>, receiving gratitude can be accompanied by feelings of indebtedness or guilt. This can put pressure on people to reciprocate. This can also be true, but not to the same extent, in <a href="https://www.researchgate.net/publication/247497268_The_Debt_of_Gratitude_Dissociating_Gratitude_and_Indebtedness">Western cultures</a></p></li>
<li><p><strong>gratitude is not for everything:</strong> gratitude is not the panacea to all stresses of life; it helps, but it does not cure. It should also not be used to distract from real issues and problems, especially in interpersonal relationships</p></li>
<li><p><strong>think about when you use it:</strong> be purposeful and strategic about expressing gratitude and don’t overdose on it. Start with the people who help you the most and are the most meaningful to you</p></li>
<li><p><strong>don’t forget yourself</strong>: show gratitude towards yourself as well as others, such as being grateful for some of your strengths and capabilities.</p></li>
</ul>
<h2>If you can’t be grateful …</h2>
<p>With all the best will in the world, it can be difficult to be grateful faced with the same present from Aunt Betty three years in a row. In this case, our only advice is to smile, and grin and bear it, rather than to pretend to be grateful. You will feel better and so will she.</p>
<hr>
<p><em>Matthew Higgins, who has been admitted to the PhD program at Claremont Graduate University in the United States, co-authored this article.</em></p><img src="https://counter.theconversation.com/content/124168/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Aaron Jarden does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>If your family Christmas usually involves annoying relatives and unwanted presents, here’s how to be grateful and actually enjoy what the festive season brings.Aaron Jarden, Associate Professor, Centre for Positive Psychology, Melbourne Graduate School of Education, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1114882019-07-21T11:02:29Z2019-07-21T11:02:29ZMath challenges? A school psychologist could help<figure><img src="https://images.theconversation.com/files/284396/original/file-20190716-173338-1t35tue.jpg?ixlib=rb-1.1.0&rect=0%2C80%2C1000%2C431&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">There are many daily ways math can be relevant to children – from using money to matching or counting cards.
</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>Statistically speaking, <a href="https://www.researchgate.net/profile/Thomas_Faulkenberry/publication/259582384_The_Cognitive_Origins_of_Mathematics_Learning_Disability_A_Review/links/004635304e90067673000000.pdf">five to eight per cent</a> of children meet the criteria for a mathematics learning disability. </p>
<p>Kids who have challenges with math at a young age also tend to experience these challenges throughout their education. Identifying these children and providing them with appropriate supports early on is therefore crucial.</p>
<p>When people think about who is involved in supporting math learning, the interactions between teachers, children and parents come quickly to mind. They may picture a tutor, grandparent or a classmate’s support as well. However, there may be another key player for those students experiencing the greatest challenges — the school psychologist. </p>
<p>In my doctoral studies, I am training to become a school psychologist. </p>
<p>I am also exploring how school psychologists’ math knowledge and “number sense” relates to their potential to support math. Math educators define number sense as being <a href="https://www.mnd.su.se/english/research/mathematics-education/research-projects/fons/fons-publications/foundational-number-sense-summarising-the-development-of-an-analytical-framework-1.317241">about awareness of number and quantity, counting, estimation and number patterns</a> or, more broadly, <a href="https://www.gsacrd.ab.ca/download/10268">flexibly thinking with numbers</a>. </p>
<h2>Extreme math feelings</h2>
<p>The good news is that children seem to have a positive outlook towards math upon starting school. However, by Grade 2, students’ feelings about math become largely <a href="https://cjc-rcc.ucalgary.ca/index.php/ajer/article/view/56197">influenced by their perceived skill level</a>. </p>
<p>Simply put, for most kids if they think they’re good at math, they like it, and if they think they’re bad at it, they don’t. </p>
<p>This good-or-bad mentality is reflected in their views of seeing math as either easy or hard. Usually, once students develop their opinion on the subject, that perception follows them throughout their education and even afterwards. By <a href="https://link.springer.com/article/10.1007/s10763-015-9621-x">grades 3 to 6</a> some students experience extreme negative feelings about math including hatred or even feeling sick. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=398&fit=crop&dpr=1 600w, https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=398&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=398&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/284400/original/file-20190716-173325-ssebvv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Once students develop a perception about their math abilities, this tends to persist.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>With children’s perspectives on math developing so young and with such <a href="https://www.tandfonline.com/doi/abs/10.1080/14794802.2018.1477058">longstanding effects</a>, this means that educators or families are encouraged to do their best to support those struggling with math learning, or those with negative attitudes towards math, while promoting positive engagement with the subject. </p>
<p>Educator math knowledge is associated with <a href="https://eric.ed.gov/?id=EJ986708">increased effectiveness of math instruction</a> and <a href="https://doi.org/10.3102/0002831210387916">student math outcomes</a>. </p>
<h2>School psychologists as math supports</h2>
<p>School psychologists’ <a href="https://cpa.ca/cpasite/UserFiles/Documents/publications/CPA%20Practice%20Guide.pdf">roles and responsibilities</a> include assessment, consultation and intervention. They can work with students, families, teachers or consult about systems. </p>
<p>The requirements to <a href="https://cpa.ca/docs/File/Sections/EDsection/School%20Psychology%20in%20Canada%20-%20Roles,%20Training,%20and%20Prospects.pdf">receive a designation as a school psychologist</a> varies between provinces in Canada, with the majority of provinces either requiring, or moving towards requiring, PhD-level credentials.</p>
<p>Generally speaking, <a href="https://www.nasponline.org/about-school-psychology/who-are-school-psychologists">children can be referred</a>, often by parents or teachers, to see a school psychologist when they are experiencing learning, social-emotional or behavioural challenges. </p>
<p>If math learning is posing big challenges, school psychologist involvement can be helpful given that a one-size fits all approach does not apply to math learning. Skills are not developed in a bubble without outside influences: children have thoughts, feelings, behaviour, knowledge, skills and experiences that shape their classroom engagement.</p>
<h2>Whole-child approach</h2>
<p>School psychologists are <a href="https://cpa.ca/cpasite/UserFiles/Documents/publications/CPA%20Practice%20Guide.pdf">trained to take a whole-child approach</a> to understanding how various factors — such as cognitive, emotional or behavioral ones — come together to influence a student’s functioning. </p>
<p>They can act as a kind of detective, where they investigate what child-specific and contextual factors may be interacting and influencing a child’s learning. With this information, psychologists can <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.180.1317&rep=rep1&type=pdf">target and tailor math support to a specific child’s needs</a>.</p>
<p>In my preliminary research, I have found that many school psychologists have high levels of math knowledge, and are thus potentially well-positioned to support students who are struggling with math. </p>
<p>That said, school psychologists typically serve as generalists, much like family doctors, so it is likely that their level of math expertise varies according to personal interest and specialization. They are also often in high demand so accessing their services can involve a long wait time. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/284402/original/file-20190716-173355-t1x0d6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Look for the little moments to discuss comparison, measurement, subtraction, addition.</span>
</figcaption>
</figure>
<h2>Math experiences at home</h2>
<p>The good news is that creating <a href="https://www.tandfonline.com/doi/abs/10.1080/09669761003693926">math experiences with children at home</a> is beneficial and parental involvement is a contributor to numeracy development. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-new-math-how-to-support-your-child-in-elementary-school-87479">The 'new math': How to support your child in elementary school</a>
</strong>
</em>
</p>
<hr>
<p>Here are some strategies that can be used at home:</p>
<h2><em>1. Keep it positive and make it fun</em>:</h2>
<p>Within a field called positive psychology, there is something known as the “<a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0003-066X.56.3.218">broaden and build theory</a>” which proposes that when people experience positive emotions, including interest, it builds a person’s ability to succeed by promoting more divergent thinking, creativity and engagement. Over time, this facilitates skill development. Playing fun games that have math content can be one way to quickly engage children and build positive feelings that allow them to be more available for learning. </p>
<h2><em>2. Make it relevant and practical</em>:</h2>
<p>There are many daily ways math can be relevant to children – from using money to measuring hockey sticks to see if they’ll fit in the car. Other examples can include thinking about activities: If I want to make cookies, how do I get half a cup of butter? If I’m playing a game of cards and I accidentally handed out eight cards instead of five, how many do I need to take back? Or if I am choosing a spoon to eat my ice cream with, which spoon is largest? Look for the little moments to discuss comparison, measurement, subtraction and addition. </p>
<h2><em>3. Praise the effort and process, not the result</em>:</h2>
<p>Learning is hard work. Praising kids for their efforts and the process of solving problems is more important than the end result. Praise can help encourage kids to keep trying rather than feeling disheartened for being “wrong.”</p><img src="https://counter.theconversation.com/content/111488/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Kelsey Gould receives funding from The Social Sciences and Humanities Research Council of Canada</span></em></p>Children’s perspectives on math develop at a very young age and have longstanding effects, so it matters that families and teachers promote positive engagement with math skills.Kelsey Gould, PhD student, School and Applied Child Psychology, University of CalgaryLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1151042019-04-24T11:19:00Z2019-04-24T11:19:00ZStriving for happiness could be making you unhappy – here’s how to find your own path<figure><img src="https://images.theconversation.com/files/268976/original/file-20190412-76827-d4ntzs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">There's no such thing as the perfect life.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/businessman-sitting-on-grass-forest-meditating-1341280958">Motortion Films/Shutterstock</a></span></figcaption></figure><p>Happiness is big business, with sales of self-help books in the UK <a href="https://www.theguardian.com/books/2019/mar/09/self-help-books-sstressed-brits-buy-record-number">reaching record levels</a> in the past year. Perhaps that’s because happiness is no longer the birthright of the elite. Just half a century ago, psychologist Warner Wilson seemed to suggest that you are less likely to be happy if you’re uneducated and poor when he stated that <a href="https://psycnet.apa.org/record/1967-07352-001">a happy person generally is</a> “young, healthy, well educated, well paid, extroverted, optimistic, worry free, religious, married, with high self-esteem, high job morale, modest aspirations, of either sex and of a wide range of intelligence”. </p>
<p>Today happiness is something we can all aspire to. But, as many of us try out gratitude journals, meditation and positive affirmations, we often discover that they don’t make us substantially happier. The same often goes for reaching the goals that society values – such as marriage, an interesting job or physical fitness. So is happiness just a myth? Research suggests no. The problem, however, is finding a recipe that works for everyone.</p>
<p>Wherever we turn, we are encouraged to strive for happiness. We’re told it will make us better <a href="https://www.parents.com/toddlers-preschoolers/development/fear/raising-happy-children/">at parenting</a>, <a href="https://www.irishtimes.com/business/work/people-more-likely-to-go-the-extra-mile-when-happy-at-work-1.3797868">work</a> and <a href="https://www.psychologytoday.com/us/blog/ulterior-motives/201208/happy-people-succeed">life in general</a>. So it’s no wonder most of us seek happiness goals to which to aspire, whether they are based on cultural norms, self-help books or scientific research. However this pursuit of happiness can be stressful – and research suggests that it <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3160511/">actually makes many people unhappy</a>.</p>
<p>What’s more, much of the research on happiness uses quantitative methodologies that report on what works for most people, for example by working out average results. Therefore, while insightful, <a href="https://www.theguardian.com/lifeandstyle/2014/nov/03/ten-easy-steps-that-will-make-you-a-happier-person">studies about what makes people happy</a> are not representative of us all. After all, people value fundamentally different things in life, from material possessions to intellectual growth.</p>
<p>Originally, the branch of science most devoted to happiness studies – positive psychology – stated that well-being is all about <a href="https://greatergood.berkeley.edu/images/application_uploads/sheldon-SustainPositiveEmotion.pdf">maximising positive emotions</a> and minimising negative emotions. But this approach has recently been <a href="https://arxiv.org/pdf/1409.4837.pdf">found to be too simplistic</a>. Recent research instead suggests that individual differences play a great role in our psychological fit for happiness.</p>
<h2>Meaning versus positivity</h2>
<p>The view of many researchers today actually ties in with the ancient philosopher Aristotle’s view of the “good life”. Aristotle argued that happiness <a href="https://www.researchgate.net/profile/Veronika_Huta/publication/23545617_Living_well_A_self-determination_theory_perspective_on_eudaimonia/links/546ce1330cf26e95bc3ca838/Living-well-A-self-determination-theory-perspective-on-eudaimonia.pdf">is not just about feeling good</a> but about feeling “right”. He suggested that a happy life involves experiencing the right emotions based on your values and beliefs. </p>
<p>Therefore, happiness is not simply about a hedonistic pursuit of pleasure, but a meaningful engagement with life. At times it may be appropriate to be sad or angry as well as being optimistic and hopeful that things can change. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/268974/original/file-20190412-76840-15js1on.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Not everyone’s dream.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/asian-family-kid-portrait-front-their-1347013331">Odua Images/Shutterstock</a></span>
</figcaption>
</figure>
<p>Meaning is a close relative of happiness. They often go hand in hand, but are two <a href="https://progressiegerichtwerken.com/wp-content/uploads/2014/03/SomeKeyDifferencesHappyLifeMeaningfulLife_20121.pdf">entirely separate constructs</a>. It is possible to lead a pleasurable life, but without much meaning. It is also possible to experience a meaningful life dedicated passionately to a cause, but experience very little positive emotion. My own forthcoming study has found that meaning <a href="https://www.researchgate.net/project/Happiness-Personality-Metacognition">is more predictive of happiness</a> in the long run – over and above positive emotions. </p>
<h2>Personality and maturity</h2>
<p>But meaning and pleasure can be subjective. For one person, raising children in a stable and homely family house may be the best way to achieve meaning, while for someone else it may be travelling the world and learning as much as possible about it – with or without children.</p>
<p>Research has indeed found that people with different personalities <a href="https://greatergood.berkeley.edu/article/item/does_your_personality_predict_your_happiness">differ in their experience of happiness</a>. For example, people who are extroverted are more likely to feel <a href="https://www.researchgate.net/profile/Veronika_Huta/publication/264932700_The_Complementary_Roles_of_Eudaimonia_and_Hedonia_and_How_They_Can_Be_Pursued_in_Practice/links/53f601070cf2888a7492252c/The-Complementary-Roles-of-Eudaimonia-and-Hedonia-and-How-They-Can-Be-Pursued-in-Practice.pdf">fulfilled by a hedonistic approach</a> to happiness. But for other people, this approach is not linked to a happy life. So if you are introverted, you may be more likely to find happiness by developing a meaningful purpose in life – whether that’s charity work, art or family.</p>
<p>Studies have found that people who are “open to experiences” – meaning they like to explore new and unconventional things and ideas – are also more likely to report having a happy life. For these people, experiencing negative emotions from time to time <a href="https://www.sciencedirect.com/science/article/pii/S0191886917300788">does not significantly reduce happiness</a> overall. They also report less fear than others of being “too happy”, which naturally allows happiness to flow more easily. Perhaps another factor is that people who are open to new experiences are less likely than many others to conform to society’s norms – including those about happiness. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/268977/original/file-20190412-76843-1bh7t82.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Maturity can provide more opportunities for happiness.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-old-woman-tourist-foreign-city-645172582?src=R9Ftc858jTus3e9yQ3sWNw-1-37">TeodorLazarev/Shutterstock</a></span>
</figcaption>
</figure>
<p>What’s more, our personalities <a href="https://greatergood.berkeley.edu/article/item/can_your_personality_change_over_your_lifetime">change over time</a> – we tend to get more emotionally stable and conscientious as we age. That means our approach to happiness may change. One qualitative study exploring the way individuals talk about happiness and personal growth found that people experience well-being differently based on what stage <a href="https://digitalcommons.ciis.edu/cgi/viewcontent.cgi?article=1012&amp=&context=conscjournal&amp=&sei-redir=1&referer=https%253A%252F%252Fscholar.google.co.uk%252Fscholar%253Fhl%253Den%2526as_sdt%253D0%25252C5%2526as_ylo%253D2015%2526q%253Dorientation%252Btowards%252Bhappiness%2526btnG%253D#search=%22orientation%20towards%20happiness%22">they are in of their conscious development</a>, as determined by the researchers. </p>
<p>In the stages of early development, our happiness is mostly dependant on social norms – being loved and accepted by others. As we mature, we can differentiate between our own and other people’s emotions in order to pursue meaningful goals. Even higher stages of development are associated with a self-transformation which involves a shift of awareness from pursuing goals to the process of living. For example, when it comes to family time, it may be more important to just be together than doing certain things as a group – such as going to Legoland because everyone else is. The researchers found that mature individuals exercised more control, choice and flexibility over their well-being, and that this opened up more opportunities for happiness.</p>
<p>So it’s unlikely that a few simple rules could make everyone happy. Even the “rule” that money can’t make you happy is now questionable. More recent research shows that this isn’t necessarily true, but depends more on how we spend money and <a href="https://journals.sagepub.com/doi/abs/10.1177/0956797616635200">whether this fits with our personality</a> and what we value. </p>
<p>So the next time a well-meaning relative tells you that renovating your house will boost your life satisfaction, don’t panic. We all have different ways of being happy and do not need to conform to a universal formula. As much as it is tempting at times to find happiness through learning from others – and being accepted by them – if it’s someone else’s version of happiness, it might not fit with you.</p>
<p>In fact, it is very possible that the social norms about what constitutes happiness make many of us miserable. Perhaps the key to happiness is truly getting to know yourself and having the guts to do what makes your life worth living at a certain point – regardless of what others say.</p><img src="https://counter.theconversation.com/content/115104/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lowri Dowthwaite-Walsh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Are you an extrovert or an introvert? From personality to emotional maturity, individual differences matter when it comes to happiness.Lowri Dowthwaite-Walsh, Lecturer in Psychological Interventions, University of Central LancashireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/998242018-08-01T20:18:43Z2018-08-01T20:18:43ZIs positive education another fad? Perhaps, but it’s supported by good research<figure><img src="https://images.theconversation.com/files/227614/original/file-20180713-27036-ka0opr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Positive education pairs traditional schooling with positive psychology interventions to improve wellbeing.</span> <span class="attribution"><span class="source">www.shutterstock.com</span></span></figcaption></figure><p>Positive education is a spin-off from <a href="https://positivepsychologyprogram.com/what-is-positive-education/">positive psychology</a>. Prominent psychologists such as <a href="https://www.authentichappiness.sas.upenn.edu/faculty-profile/profile-dr-martin-seligman">Martin Seligman</a> and <a href="https://positivepsychologyprogram.com/mihaly-csikszentmihalyi-father-of-flow/">Mihaly Csikszentmihalyi</a> were instrumental in its creation, initially in 2000. </p>
<p>Positive psychology employs a strength-based approach to mental health and wellbeing. It focuses on a number of aspects such as resilience, general wellbeing, and happiness. </p>
<p>So, is positive education another fad in education? The answer is “perhaps”, as nothing is static in education. But positive psychology <a href="http://www.strengthswitch.com/wp-content/uploads/2017/05/Waters-2011-Positive-psychology-review-of-school-based-programs-1.pdf">research</a> indicates long-lasting benefits for young adults. </p>
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Read more:
<a href="https://theconversation.com/explainer-what-is-positive-psychology-and-how-can-you-use-it-for-yourself-75635">Explainer: what is positive psychology and how can you use it for yourself?</a>
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<h2>What is positive education?</h2>
<p>The concept has support from a range of prominent psychologists and practising teachers. The idea is the wellbeing of students enhances learning and develops them as good citizens. </p>
<p>A <a href="https://books.google.ca/books?id=fUPBDc4HU0oC&q=caring%2C+responsible+and+ultimately+productive+members+of+society#v=onepage&q&f=false">good school</a> doesn’t just aim for its students to achieve their academic potential. It also aims to develop them as caring, responsible and ultimately productive members of society.</p>
<p>Seligman developed the <a href="https://positivepsychologyprogram.com/perma-model/">PERMA</a> model, which identifies the five things necessary for wellbeing. PERMA stands for positive emotion (P), engagement (E), relationships (R), meaning (M) and achievement (A). Positive psychology moves away from a deficit approach to mental health (what’s wrong with the individual) to a proactive wellbeing approach. </p>
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<p>As a spin-off from positive psychology, positive education has been <a href="https://www.tandfonline.com/doi/abs/10.1080/03054980902934563">defined</a> as “education for both traditional skills and for happiness”. So, positive education is based on best teaching practices to help students achieve their best academic outcomes, paired with aspects from positive psychology that promote student safety and wellbeing. </p>
<h2>It does work</h2>
<p>Positive psychology interventions <a href="http://www.jstor.org/stable/27784563">include</a> decision-making, coping skills, problem-solving skills, relaxation and creative brainstorming. Using these in positive education improves mental health and life satisfaction, reduces depression and anxiety and improves academic success and creative thinking. </p>
<p>International <a href="http://www.jstor.org/stable/27784563">research</a> indicates positive education does work. This has been conducted by reputable researchers through universities with good reputations. </p>
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<a href="https://theconversation.com/getting-the-happiness-formula-right-in-the-classroom-370">Getting the happiness formula right in the classroom</a>
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<p>The author’s analysis of the academic literature indicates positive psychology interventions support a strength-based approach for students. For such interventions to be available in schools, school leadership needs to adopt the positive education perspective. </p>
<p>There is nothing in the research to suggest the positive education approach has any negative outcomes. But outcomes may vary between schools. </p>
<p>Differences in the training, support for and by staff, and resources available, together with the demographics of the student population may affect outcomes. The only prediction that can be made is that positive education enhances student academic performance and wellbeing. </p>
<h2>Geelong Grammar School is a good example</h2>
<p>Some public schools in Australia have already adopted the positive education approach. But the schools involved in the <a href="http://dx.doi.org/10.1080/17439760.2014.920408;%20doi:10.5502/ijw.v3i2.2">published research</a> in Australia are generally prestigious schools with the resources to train staff appropriately and provide additional resources to support the framework. </p>
<p>The most-cited Australian example is Geelong Grammar School, the first Australian school to adopt positive education. This school has undertaken a whole-school approach across all years of schooling with age-appropriate interventions. </p>
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<p>Geelong Grammar staff have been trained to provide appropriate positive psychology interventions – decision-making, coping and problem-solving skills, relaxation and creative brainstorming. Interventions may also include enhancing gratitude for what one has and taking action to improve the lives of others. </p>
<p>The school has continued contact with Professor Seligman.</p>
<h2>Positive education is growing in Australia</h2>
<p>The growth of positive education in Australia is evidenced by the establishment of the <a href="https://www.pesa.edu.au">Positive Education Schools Association</a> (PESA). PESA started in 2011 with nine member schools and now has over 100 school members across Australia. </p>
<p>Internationally, groups such as the <a href="https://www.ippanetwork.org/divisions/education/">International Positive Psychology Association</a> and the <a href="http://ipen-network.com/">International Positive Education Network</a> exist to promote positive education. </p>
<h2>Can we implement it system-wide?</h2>
<p>Generally, the published <a href="http://www.strengthswitch.com/wp-content/uploads/2017/05/Waters-2011-Positive-psychology-review-of-school-based-programs-1.pdf">research</a> has been conducted in schools that would be described as prestigious and/or in a middle-to-upper-class locations. Students are generally from middle-to-upper-class families with access to good resources, and life isn’t usually a daily battle for survival. </p>
<p>It’s likely schools with many students from low socio-economic families or with traumatic backgrounds would benefit from positive education. The effects might be even stronger in those schools, assuming the schools provided appropriate support and training for staff and leadership.</p>
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<a href="https://theconversation.com/its-the-quality-of-your-school-not-its-location-23602">It’s the quality of your school, not its location</a>
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<p>It takes time to develop the school culture necessary to implement positive education effectively. Teachers have to be trained to work with positive psychology interventions. A stable school leadership with belief in positive education is needed to ensure its effective adoption. </p>
<p>The time and money required to introduce positive education may hinder its full introduction to every school. These challenges are likely to inhibit the development of positive education across the government school sector. That is, unless state education departments take the concept on board and support it with appropriate training and resources.</p><img src="https://counter.theconversation.com/content/99824/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Cath Ferguson does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Positive education pairs the traditional focus of schools on academic achievement with positive psychology interventions to support student wellbeing.Cath Ferguson, Academic, Edith Cowan UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/915862018-02-15T10:30:39Z2018-02-15T10:30:39ZPositive psychology helps brain injury survivors recover with a better outlook on life<figure><img src="https://images.theconversation.com/files/206222/original/file-20180213-44647-12vetgd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A fresh perspective after a traumatic injury.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/aged-patient-positive-nice-senior-man-773323942?src=uouEuDTAduu4MxmoqgzVdQ-1-12">Shutterstock</a></span></figcaption></figure><p>In the UK alone, <a href="https://www.headway.org.uk/about-brain-injury/further-information/statistics/">nearly 350,000</a> people are admitted to hospital each year with an acquired brain injury, caused by anything from road traffic accidents, falls, and assaults, to vascular disorders such as strokes. And this number is growing.</p>
<p>As they physically recover from their injury, survivors and their families also face psychologically adjusting to a lasting impairment. Often, this includes cognitive, and communicative difficulties. But the <a href="http://online.liebertpub.com/doi/abs/10.1089/neu.2013.2997">social and emotional factors</a> can present a greater burden, with <a href="http://www.tandfonline.com/doi/abs/10.1080/02699050116884">high rates of depression</a> among survivors. This is not only difficult to experience, but can slow down the person’s overall recovery.</p>
<p>But not all of those with acquired brain injuries experience depression. And contrary to what some might expect, brain injury can actually be a source of <a href="http://www.tandfonline.com/doi/abs/10.1080/02699050600664566">positive personal growth</a>. Some survivors recover with a better <a href="http://www.tandfonline.com/doi/abs/10.1080/09602010701860266">perception of themselves</a>, an improved philosophy of life, and stronger personal relationships. Similarly, some survivors report improved quality of life and enhanced <a href="http://www.tandfonline.com/doi/abs/10.1080/08870440903440699">personal satisfaction</a>. </p>
<h2>Positive recovery</h2>
<p>So why the difference? Why do some brain injury survivors recover with a better frame of mind, while others struggle with depression? Trying to simply be happier doesn’t work – brain injury or not – but research suggests that appreciating the positive things in life is key. </p>
<p>In one study, researchers found that appreciation of life, new possibilities, and a patient’s own personal strength, greatly contributed to <a href="http://www.tandfonline.com/doi/abs/10.1080/02699050600664566">positive personal growth</a> after a brain injury. It can seem like a difficult task, building internal strength after such a serious event, but there is an area of psychological research that has found it can be fairly simple to do.</p>
<p>In recent years, the <a href="https://theconversation.com/why-so-serious-the-untapped-value-of-positive-psychology-61766">field of positive psychology</a> has been helping researchers and psychiatrists to better understand <a href="https://howtobehappy.guru/Positive-Psychology-Progress.pdf">what causes happiness</a> and encourages well being. This <a href="https://www.authentichappiness.sas.upenn.edu/faculty-profile/profile-dr-martin-seligman">study of positive emotions</a>, optimism, strengths, and understanding, looks at “building what’s strong” – rather than “fixing what’s wrong”.</p>
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<span class="caption">Positive recovery.</span>
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<p>Positive psychology can be done by using one of five <a href="https://www.psychologytoday.com/blog/what-matters-most/201212/7-new-exercises-boost-happiness">simple methods</a>. It’s something we can all benefit from. Even though the focus is on building rather than fixing, this includes people with brain injuries, too. </p>
<p><a href="https://www.cambridge.org/core/journals/brain-impairment/article/positive-psychology-and-brain-injury-rehabilitation/95AE2017B0076F291BA2E32DC5C430EE">Professor Jonathan Evans</a> wrote in 2011 about how positive psychology could help those with brain injuries, suggesting that it may be used alongside other rehabilitation programmes, to support them with adjusting to life after injury in a positive and hopeful way. </p>
<p>More recently, a trial project – the Positive PsychoTherapy in ABI Rehab <a href="http://eprints.gla.ac.uk/113907/1/113907.pdf">(PoPsTAR)</a> programme – put this idea into practice. The researchers incorporated therapeutic exercises based on positive psychology methods, such as setting realistic goals and focusing on positive events, with a rehabilitation programme. They found that Evans’s idea worked, and now we are working on a new project to take this method forward.</p>
<h2>Good things</h2>
<p>Of the five positive psychology methods, one of the most effective is “<a href="https://ggia.berkeley.edu/practice/three-good-things">three good things</a>”. The idea is that you write down three things that have gone well every day for a week, with a short explanation for it. This exercise has been shown to increase happiness and decrease symptoms of depression for up to six months in <a href="https://howtobehappy.guru/Positive-Psychology-Progress.pdf">healthy control participants</a>. And it has been shown to effectively improve happiness in a group of <a href="https://www.researchgate.net/profile/Holly_Andrewes/publication/262338759_Exploring_the_use_of_positive_psychology_interventions_in_brain_injury_survivors_with_challenging_behaviour/links/0a85e53b787f7d6b30000000.pdf">people with ABI</a>, too.</p>
<p>It is thought that “three good things” helps people to focus on, and be more likely to notice, positive events and aspects of life after brain injury. For survivors with memory or attention impairment, the reflection of positive events may be more difficult. This can lead to an inaccurate sense of self, or negative perceptions of life and situations, causing some to feel that their life is lacking in positivity. But keeping a three good things diary can help them to recollect positive things in order to develop positive self-perceptions and self-esteem. </p>
<p>We have been running a pilot study with brain injury survivors which backs up the “three good things” research. The Brain Injury Solutions and Emotions Programme (BISEP) was developed to help survivors deal with any difficulties while they recover. But rather than doing it alone, we’re taking the three good things method one step further and asking them to share one good thing with a group of fellow survivors in a weekly meeting. </p>
<p>Though it’s early days, so far we have received positive anecdotes, with participants using the “things” to reformulate how they feel about their day. As group interventions have been shown to provide <a href="http://www.tandfonline.com/doi/abs/10.3109/02699051003724986">social support</a>, the idea is to use the “good things” to help the participants engage with other survivors and motivate them to continue the positive method. </p>
<p>The two hour weekly meetings are therapeutic. Each week, we discuss a different topic and different strategies, but always start with a good things reflection. Once again, it is a simple way to build a positive psychology method into recovery but one, we hope, that will help the survivors to build a new enthusiasm for life.</p><img src="https://counter.theconversation.com/content/91586/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Leanne Rowlands does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>How simple positive psychology methods combined with traditional therapy can make all the difference.Leanne Rowlands, PhD researcher in Neuropsychology, Bangor UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/886002018-01-10T11:55:42Z2018-01-10T11:55:42ZTrue happiness isn’t about being happy all the time<figure><img src="https://images.theconversation.com/files/200232/original/file-20171220-4957-hspudb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/684299551?src=q0eRJ3cy3vVXVBLwKg870w-1-13&size=medium_jpg">hilalabdullah/Shutterstock.com</a></span></figcaption></figure><p>Over the past two decades, the positive psychology movement has brightened up psychological research with its science of happiness, human potential and flourishing. It argues that psychologists should not only investigate mental illness but also <a href="https://s3.amazonaws.com/academia.edu.documents/38825564/Seligman_and_Csikszentmihalyi_salud_positiva.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1512736218&Signature=d447VD%2FpUzNTUzI6VaYSbCNj4ew%3D&response-content-disposition=inline%3B%20filename%3DPositive_Psychology_An_Introduction.pdf">what makes life worth living</a>. </p>
<p>The founding father of positive psychology, Martin Seligman, <a href="https://deepblue.lib.umich.edu/bitstream/handle/2027.42/43062/10902_2004_article_1278.pdf?sequence=1">describes happiness</a> as experiencing frequent positive emotions, such as joy, excitement and contentment, combined with deeper feelings of meaning and purpose. It implies a positive mindset in the present and an optimistic outlook for the future. Importantly, happiness experts have argued that happiness is not a stable, unchangeable trait but something flexible that we can work on and ultimately strive towards. </p>
<p>I have been running happiness workshops for the last four years based on the evidence from the above field of psychology. The workshops are fun and I have earned a reputation as “Mrs Happy”, but the last thing I would want anyone to believe is that I am happy all the time. Striving for a happy life is one thing, but striving to be happy all the time is unrealistic.</p>
<p>Recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998793/">research </a> indicates that psychological flexibility is the key to greater happiness and well-being. For example, being open to emotional experiences and the ability to tolerate periods of discomfort can allow us to move towards a richer, more meaningful existence.</p>
<p>Studies have <a href="https://cloudfront.escholarship.org/dist/prd/content/qt4v03h9gv/qt4v03h9gv.pdf">demonstrated</a> that the way we respond to the circumstances of our lives has more influence on our happiness than the events themselves. Experiencing stress, sadness and anxiety in the short term doesn’t mean we can’t be happy in the long term.</p>
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<h2>Two paths to happiness</h2>
<p>Philosophically speaking there are two paths to feeling happy, the hedonistic and the eudaimonic. Hedonists take the view that in order to live a happy life we must <a href="https://search.proquest.com/docview/205845157?pq-origsite=gscholar">maximise pleasure and avoid pain</a>. This view is about satisfying human appetites and desires, but it is often short lived.</p>
<p>In contrast, the eudaimonic approach takes the long view. It argues that we should live authentically and for the greater good. We should pursue meaning and potential through kindness, justice, honesty and courage.</p>
<p>If we see happiness in the hedonistic sense, then we have to continue to seek out new pleasures and experiences in order to “top up” our happiness. We will also try to minimise unpleasant and painful feelings in order to keep our mood high.</p>
<p>If we take the eudaimonic approach, however, we strive for meaning, using our strengths to contribute to something greater than ourselves. This may involve unpleasant experiences and emotions at times, but often leads to <a href="http://org-portal.org/fileadmin/media/legacy/the_resilience_inventory.pdf">deeper levels of joy and contentment</a>. So leading a happy life is not about avoiding hard times; it is about being able to respond to adversity in a way that allows you to grow from the experience.</p>
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<span class="caption">Some people pursue hedonism as a path to happiness.</span>
<span class="attribution"><a class="source" href="https://commons.wikimedia.org/w/index.php?curid=15885282">Nicolas Poussin/Wikimedia Commons</a></span>
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<h2>Growing from adversity</h2>
<p><a href="http://www.katehefferon.com/wp-content/uploads/2010/07/Hefferon-Grealy-Mutrie-BJHP.pdf">Research shows</a> that experiencing adversity can actually be good for us, depending on how we respond to it. Tolerating distress can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891552/pdf/nihms196902.pdf">make us more resilient</a> and lead us to take action in our lives, such as changing jobs or overcoming hardship. </p>
<p>In <a href="http://www.katehefferon.com/wp-content/uploads/2010/07/Hefferon-Grealy-Mutrie-BJHP.pdf">studies of people facing trauma</a>, many describe their experience as a catalyst for profound change and transformation, leading to a phenomenon known as “post-traumatic growth”. Often when people have faced difficulty, illness or loss, they describe their lives as happier and more meaningful as a result.</p>
<p>Unlike feeling happy, which is a transient state, leading a happier life is about individual growth through finding meaning. It is about accepting our humanity with all its ups and downs, enjoying the positive emotions, and harnessing painful feelings in order to reach our full potential.</p><img src="https://counter.theconversation.com/content/88600/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lowri Dowthwaite-Walsh does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Being happy involves not shying away from pain, misery or distress.Lowri Dowthwaite-Walsh, Senior Lecturer in Psychological Interventions, University of Central LancashireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/829552017-09-14T11:24:52Z2017-09-14T11:24:52ZWhy we taught psychology students how to run a marathon<figure><img src="https://images.theconversation.com/files/185976/original/file-20170914-6553-1b1q26g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/marathon-runners-race-407914798?src=hW3dtNMLqfpg0mtU9bsuFA-1-29">Pavel1964/Shutterstock</a></span></figcaption></figure><p>Mike Fanelli, champion marathon runner and coach, tells his athletes to <a href="https://books.google.co.uk/books?id=xxEnAgAAQBAJ&pg=PT202&lpg=PT202&dq=mike+fanelli+divide+race+into+thirds&source=bl&ots=odAPts7is-&sig=jn74vYrpz0HglZrK3WVQMH_DbrE&hl=en&sa=X&ved=0ahUKEwi2ieLs6ZXWAhUHC8AKHRsuCGoQ6AEIMzAD#v=onepage&q=mike%20fanelli%20divide%20race%20into%20thirds&f=false">divide their race</a> into thirds. “Run the first part with your head,” he says, “the middle part with your personality, and the last part with your heart.” Sage advice – particularly if you are a third year psychology student at <a href="https://www.bangor.ac.uk/psychology/undergraduate-modules/PPP-3004">Bangor University</a>, preparing for one of the final milestones in your undergraduate experience: running the Liverpool Marathon. </p>
<p>For many students, the concluding semester of third year is a time of uncertainty. Not only are they tackling the demands of a dissertation and battling exams, but they are also teetering on the precipice of an unknown future, away from the comfort of university. </p>
<p>As spring draws to a close, the academic atmosphere provides a heady cocktail of sleep-deprivation, achievement and stress. Yet 22 of our students managed to do all this and train for a marathon as part of their “Born To Run” class. None of them had completed such a distance before – in fact, most had run no further than 5km prior to their module induction. </p>
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<img alt="" src="https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=308&fit=crop&dpr=1 600w, https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=308&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=308&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=386&fit=crop&dpr=1 754w, https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=386&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/184283/original/file-20170831-22397-8fynib.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=386&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Practice runs.</span>
<span class="attribution"><span class="source">Will Philpin, whenitrainscreative.com</span></span>
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<p>Rewind several months, and I am listening to my PhD supervisor, John Parkinson, and fellow academic Fran Garrad-Cole discuss their plans for “the running module”, which would coincide with more traditional lectures on positive and motivational psychology. I was greatly enthused by the idea given the psychological benefits of physical activity. Exercise is related to improvements in <a href="http://www.tandfonline.com/doi/abs/10.1080/10413200008404214">mood</a>, <a href="https://journals.co.za/content/ajpherd/17/1/EJC19698">self-esteem</a> and <a href="http://www.sciencedirect.com/science/article/pii/S0091743599905972">social integration</a>, as well as reducing <a href="http://journals.lww.com/psychosomaticmedicine/Abstract/2000/09000/Exercise_Treatment_for_Major_Depression_.6.aspx">symptoms of depression</a>. </p>
<p>Particularly relevant to those under pressure at work or school, is the association between physical activity and the ability to cope with <a href="http://www.sciencedirect.com/science/article/pii/S1755296614000490">stress</a>, as well as enhanced <a href="https://search.proquest.com/openview/e617bbdf45742fa22a337fbde8aca567/1?pq-origsite=gscholar&cbl=44265">cognitive functioning</a>. But despite these benefits, designing a class around running a marathon was no easy task. </p>
<h2>Race to success</h2>
<p>As neither module organiser nor student, it was easy for me to relish the gamble of this venture. My participation – assisting the classes and helping the students to train for the marathon – did not place my professional reputation on the line, nor did it have the potential to significantly impact the outcome of my degree. The danger with this kind of practical application is that when things fail, the failure is highly visible. </p>
<p>It would be easy to reduce “success” into a binary distinction of running or not running on race day. Yet this perspective would very much miss the point. The aim of the module wasn’t to complete a marathon, but to create graduates who set huge challenges, and nail them, whenever that may be. </p>
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<img alt="" src="https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=396&fit=crop&dpr=1 600w, https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=396&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=396&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=497&fit=crop&dpr=1 754w, https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=497&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/184281/original/file-20170831-2443-1kup2qh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=497&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Running seminars.</span>
<span class="attribution"><span class="source">Will Philpin, whenitrainscreative.com</span></span>
</figcaption>
</figure>
<p>Not every student ran the marathon, but for the 13 who did, the three who ran the half, and those who didn’t run at all, the lessons on perseverance and resilience demonstrate that failure can be an essential component of success. </p>
<p>The message from the Born to Run module was essentially one of courage. T S Elliot once said, “Only those who risk going too far can possibly find out how far one can go.” This statement rings true on multiple levels. It was visible in the students’ bravery in publicly committing to such a challenging goal, John and Fran’s professional risk, and in both the mental and physical ardour that training for a marathon takes.</p>
<p>What I saw was the incredible impact that setting high expectations balanced with warm support and strategic expertise can have on student engagement. Most importantly, I learnt how bringing your own passion into the classroom can transform the learning experience, transcending both their academic and personal life. </p>
<p>So to return to Mike Fanelli, the final stages of the module, as well as the marathon, are about the heart. The technical strategies the students learnt saw them through the first few miles, and the traits they were encouraged to develop enabled them to cover the next third. But in the final part, when delirium sets in, it’s the emotional bond created by such a challenging yet supportive experience that gets you through. </p>
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<p>The pleasure I felt at eventually crossing the line was multiplied immeasurably by sharing this experience with the others I have seen develop over the semester. I will be forever grateful to one student, Patrick, for pulling me through that last mile, and forever in awe of Fran, John and the first ever Born to Runners.</p><img src="https://counter.theconversation.com/content/82955/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rhi Willmot has nothing to disclose.</span></em></p>Final year is stressful enough – without having to run 26 miles.Rhi Willmot, PhD Researcher in Behavioural and Positive Psychology, Bangor UniversityLicensed as Creative Commons – attribution, no derivatives.