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A call to optimism for all Aussies 

17/02/2022 by Marie

Interview with Victor Perton, Chief Optimism Officer at the Centre for Optimism  

Victor Perton is the Chief Optimism Officer of The Centre for Optimism.  Victor’s early working years were spent in the law, politics and public policy culminating in 18 years in the Victorian Parliament. After politics, Victor worked as Commissioner to the Americas working across North and South America as well as Senior Advisor to the Australian G20 Presidency. Returning to Melbourne, Victor was surprised by the negativity around Australian leadership and increasing levels of anxiety and depression in our community.  This led to the founding of The Australian Leadership Project and, after a Eureka moment at the Global Integrity Summit 2017, the founding of its offspring The Centre for Optimism which has grown through COVID with 5000 members in 82 countries. Today Victor’s work centres on asking people the question “What makes you Optimistic?

Victor Perton

Q: I’ve been watching from up in Sydney and wondering why all the great Aussie positive psychologists and optimism and happiness leaders are all down in Melbourne. What’s going on down there, Victor?  

It’s because people dress in black. Tommy Hilfiger said ‘If only Melbourne women would put a little dash of yellow or orange on, doesn’t matter whether it’s earrings or a necklace. So, we’re so surrounded by black and whenever I go to Sydney, I’m amazed on the streets, you know, ladies wearing white suits and white dresses. And I think that’s the difference between Sydney and Melbourne, you’ve got that warmer climate, the humidity. We’ve got to find the happiness in a colder climate. 

Q: I’d like to start by digging a little bit into your journey if you’re willing to share and letting us know how you became a proponent of optimism and what led you personally to this life philosophy?  

Yeah, sure. So, it really… when I’m waxing lyrical… it really goes back three or four generations. So, my parents were refugees from Latvia and Lithuania. And I’m a stereotype, if you actually have a look at all of the research, the most optimistic people in any country are the refugees and the children of refugees.  

There was a University of Melbourne study that reported a couple of years ago that said that the kids of refugees in Australia, 90 per cent of them felt they belonged. And 88 per cent of them were confident about their future profession, compared to 55 per cent of native-born children.  

So, I’m that stereotype. And if I go back to that generation of my grandparents. My grandfather, he was a soldier in World War One, he had gone to Saint Petersburg in 1905, he helped to build a country. And in 1940 he was captured by the Soviets and tortured to death. My grandmother was sent to the gulag with her daughter and, you know, 12 years in the gulag, and then when you come back from the gulag, you’re black marked, people don’t like you.  

But in 1987 she said to me, “come over, I’m going to the first anti-communism rally.” And she said, “Look, I’m going to outlive communism.”  

And you know this woman, a woman who’s been in the gulag. She’s in a walking frame. But she took part in the million hands across Latvia, Lithuania, Estonia and in 1991 of course, she not only lived to see the end of communism but celebrated the end of communism. So, she was a great example to me. 

And then my other grandparents, you know, my grandfather had gone through the Depression, had built a business [and in] 1940 everything [was] seized by the Soviets, arrives in Australia, working in a factory, but never complained. Never complained. And then my father died when I was pretty young. My mother worked three jobs. She died in October last year, teaching yoga for 51 years. And again, you know, always the optimist, always lifting other people. And a week before she died, she said to me, “Victor, you’ve done lots of interesting things in your life, but this asking people what makes them optimistic, you’ve never done anything more important.”  

So, on this personal journey, I was in politics for 18 years, and in 2006 I could just feel Australian politics becoming ever more negative. And it just wasn’t filling me full of joy anymore. So, I quit. And then out of the blue, the other side of politics asked me to go to America as Trade Investment Commissioner, working across North and South America. And everywhere I went, there was this astonishing positive stereotype of Australians and Australian leadership, and our work was made easier by that one chairman of a major corporation who said to me, “Victor, you Aussies remind me of the Americans of 100 years ago. Nothing is impossible.” 

And so, you know, the work was easy, you know, through that positive stereotype. And then after that, I worked on the Australian presidency of the G 20. And at that super elite level of Presidents, Prime Ministers, Finance Ministers, Central Bank Governors, it was exactly the same. You know, this complete trust in us as Australians and then I came back to Melbourne in 2015 and I know I had changed, you know, from living in San Francisco. Flowers and what was left in my hair and dancing in the street as the Mamas and the Papas would recommend. But something had also changed in Australia, and I was astonished by the negativity of language.  

You know, you say, “How are you?” and 65 per cent of people say, “Not bad or not too bad.” And we never say, “Oh my God, what’s wrong?” It’s a sort of negative take. And the news had moved from 50-50 good/bad, to 95 per cent bad. You know, this 24-by-7 assault on the brain.  

And then when you ask people about leadership in a country where real incomes have grown 30 per cent. We’re a peaceful country, a healthy country, this scoffing about leadership just astonished me and I, you know, scoffing about political leadership, you do it. And even in China and North Korea, people have got jokes about politicians. But here was this deeper antipathy towards leadership.  

So, we started the Australian Leadership Project and we interviewed 2500 people on the qualities of Australian leadership and the science, and our research showed that the three qualities are: 

  • Egalitarianism, 
  • Self-effacing humour, and 
  • No bullshit. Plain speaking.  

Now when you and I think of our circles, we know hundreds of people like that. We could probably walk down Pitt Street, Sydney or Collins Street, Melbourne and still be hitting 50 per cent of people with those qualities. 

So, at the end of the project, I was still left bewildered at why people were so negative. And then I was fortunate enough to be on the final panel of the Global Integrity Summit in 2017. And my eureka moment came. It’s actually not so much the leadership, it’s the fog of pessimism.  

Hence my pursuit. I realised what we needed to foster were beacons of optimism in the fog of pessimism. 

That’s a long answer to a simple question, but I often say to people it goes back four generations of, of suffering, of resilience and coming through at the end because of it.  

“It’s actually not so much the leadership, it’s the fog of pessimism.” 

Q: It’s true that many of us have grown up blessed. Many Australians who have grown up here and who haven’t had those hard times are still struggling for ways to be thankful and to find optimism.   

I did a radio interview during Covid, and the journalist said, you know, “Australian business has never had it this tough.” And I said, “Give me a break!”  

Thinking about Australian business, people have lost their business in bushfires, people have lost their business in floods. All the refugees, you know, whether they’re Iraqi or Somali, who lost their businesses… blown up.  

You know there’s lots of people and we need to tap their wisdom, tap their experience because they have then come to Australia, and they’ve built the country.  

Q: So, is it just leaders that need this kick up the butt with optimism or is it all Australians? I know you focus on leaders but do all of us need to really take a step back and reassess how we view the world?  

This was a great debate with my mother and me for almost 30 years. Because I, in all my speeches, I tell people to go and graffiti their mirror. So, everyone who is listening if you use red lipstick, it’s really ideal. If you can borrow red lipstick, it’s good, but if not a marker pen, go and write on the mirror at work in the toilet, men’s/ladies: “The leader looks like the person in your mirror.” 

So that’s my philosophy that everyone’s got to lead at some point now. Now my mother’s view was always: to be a good leader, you need good followers. Whereas I say, it’s everyone. And it’s one of the really interesting parts of the research. You know, when you use the word leader in Australia, it’s often a ‘them’.  

The word boss actually, is more resonant here. If you want to ask people about leadership at work, using the word leadership actually doesn’t seem to resonate in Australia as it does in the United States or Canada, you know where a lot of these books are written, leadership and self-leadership.  

Here, there’s a nuance of language, where leadership is them, not us. So, the Centre for Optimism came out of the Australian leadership project, and someone who put it really well for me was Dominic Barton, who was then the head of McKinsey and now the Canadian ambassador to China who had to negotiate the release of the Canadian hostages who were being held for the Huawei executive. And he said to me, “Every great leader I have ever met is infectiously optimistic. But it’s not the big man or woman standing at the front of the stage. It’s the person who can unlock the optimism in the team from the youngest to the oldest from the least experienced to the most experienced.”  

“Every great leader I have ever met is infectiously optimistic. But it’s not the big man or woman standing at the front of the stage. It’s the person who can unlock the optimism in the team from the youngest to the oldest from the least experienced to the most experienced.”  – Dominic Barton 

I was actually in Sydney, I was having a coffee by circular key at six in the morning, and there’s not so much company but there was this other bloke reading the paper on the table next to me. You know, I’m a bit chatty and garrulous, so he wasn’t reading his paper three minutes later.  

But he was from Singapore, and we got talking about the impact of optimism and he said, “Look, every Monday morning, I give my sales team a rev up speech, and by Monday afternoon it seems to have worn off”, and I said to him, “Have you ever asked them what makes them optimistic?” 

And in fact, he took it on board. And every month now, the start of the sales meeting on the first day of the month is, ‘what makes you optimistic?’  

I did an event for Saint Ives Rotary a couple of days before we recorded this on the North Shore of Sydney, and there was a scientist there who talked about his experience, and he had been a teacher, and when he left teaching, he moved into an educational institution helping salespeople. And it was that classic Seligman sorry where he was actually driven nuts by the optimistic belief of the salesman. 

But he said the more optimistic the salesman was, the more they kept confounding him by being right. When they come back, having met the unrealistic sales figures they’ve given them at the beginning of the month. So, for me, it is everyone. 

But it’s complicated, and particularly in Australian language, where leadership is sort of ‘them’ and often times conflated with political leadership.  

So, if you ask people, what do Australians want of their leaders? I’ve really got to give an explanation that says, well, I’m actually thinking of your boss or your manager rather than the Prime Minister. 

Q: You’ve touched on language differences in Australia. Are there any other differences from a cultural point of view in Australia when it comes to optimism?  

Well, it’s actually going backwards, we’re actually regressing. It’s a bit like our maths results. We’re actually regressing. So, in a country that has so much, so if you have measured optimism in Australia, both optimism for self and optimism for country. Twenty years ago, in 2000, Australia and our sister country, New Zealand, were the two most optimistic countries in the Western world. Today we are down around the middle. It’s actually going backwards, and there are some really concerning statistics around.  

“Twenty years ago, in 2000, Australia and our sister country, New Zealand, were the two most optimistic countries in the Western world. Today we are down around the middle.” – Victor Perton 

We were talking earlier about mental illness. The Victorian Royal Commission into Mental Health Treatment, published a statistic that showed that we have doubled the rate of medicated anxiety and depression since 2016. Now if that’s happening in Victoria, it’s happening in New South Wales as well. Now, are doctors prescribing medication for the ordinary anxieties of life. You know, grief, loss of job, the teenagers are driving me nuts, or the teenager is being driven nuts. 

So, are we medicating stuff? So, if we look at that that deeper Australian culture, if we look in the colonial period and you know that the settlement you know, the choice of people who came here originally were the prisoners and the political prisoners. So, what mindset did they have? Look, if there’s one thing they brought with them it was humour. 

Laconic humour, which I often refer to as self-effacing. But there’s a friend of mine runs a company called, John Cole runs Team Leadership in Washington. He says Australian humour is so dry that Americans don’t even understand you’re telling a joke. You know, they think you’re having a go at them or you’re having a go at yourself and “Oh, my God, what’s wrong with you that you can tell this joke against you?” So Australian humour, similar to New Zealand humour, but there’s a uniqueness about it.  

We’re also on the verge of doing a project on Aboriginal optimism because when you think, you know, living 30,000, 40,000, however many years it was in this tough land, tasting new foods, adapting to new foods and alike. You know there must have been a lot of optimism in the Aboriginal community as they settled this land.  

And so too for the Europeans and the Asians who came here post 1788, a lot of adaption. As my mother describes it, they came here as refugees, and they were ribbed mercilessly. My father’s original surname was Petronitis. Of course, he got ribbed mercilessly about peritonitis. And ultimately, you know, before I was born, changed the name to Perton.  

But again, it was an affection, you know, people actually liked it. So, you know, those Australian characteristics of egalitarianism and plain speaking and dry humour, as you call it, is very attractive to people.  

I came back [from overseas] and I was a bit bewildered by the negativity of language, much of which is, I think, to be blamed on the news. You know, we just get this 24 by seven assault on our well-being by being told we’re hopeless. 

 

Q: Do you think that maybe we’ve had it too good for the last few decades? Is that why we’re losing that self-effacing humour or that resilience? Or that optimism? Is that perhaps part of it? Life has become too easy. 

Yeah, and there’s some really interesting work that’s been done by UNICEF and others and even the Dalai Lama. I was fortunate to be in an audience with him seven weeks ago. This younger generation, these teenagers may be the most resilient generation since World War II, because I’ve actually been locked up. They’ve actually been under threat from a disease that threatened to wipe out hundreds of thousands of people. So, those kids may in fact be the most resilient for a long time.  

I had someone talking to me yesterday about this problem that in Australian business and American business that from really 1990 onwards you were in constant growth. You could write a budget and you would always hit it. Actually, not America, because America got hit by the GFC in 2008, but Australia didn’t. 

And the extraordinary thing was, you know, the Australian media talking about the GFC as if it was something terrible. But in fact, Australia never stopped growing. So yes, so we’ve had it too easy. And this notion that there’s always something wrong, there’s nothing wrong with being self-critical. There’s nothing wrong with wanting to be better. But when everything the government does, or everything a corporation does, is analysed for the bad news. The zeitgeist of our contemporary news services is as pessimistic and miserable.  

You look at the Australian News services now, you know, if there’s a good news story, it runs once. Remember recently there was a debate about, ‘we’ve stopped flights from India because of the Covid outbreak in India’, and it was just out of control. And they interviewed the head of the Indian community in Melbourne. And they said, what do you think? And she said, “Well, make sense to me! If India is going through an absolute plague of covid, and we can’t work out who’s got it. I’d stop the flights too.”  

Well, of course, that interview never got repeated. Well, they managed to find other people who said that the government was stupid, and this was racist and xenophobic, and those are the people that ran. Rather than the logical leader of the Indian community who said, “Makes sense to me as an Indian Australia.” 

Q: So, we’ve talked about all the negativity out there and how that is obviously linked to Australia’s decrease in optimism. The answer, it seems, is that we all need to bring a bit more optimism into our lives, and we all need to be asking the question and leading when it comes to optimism. But what do you say to people who are afraid of or fight against toxic positivity?  

Every time I see an article on toxic positivity, it’s someone trying to sell the negativity industry. You know, it’s actually a nonsense term. The only person I think who really gets it is David Kessler, and I’ll quote him exactly: “Toxic positivity is positivity, given in the wrong way in the wrong dose at the wrong time.”  

“Toxic positivity is positivity, given in the wrong way in the wrong dose at the wrong time.” – David Kessler 

What really benefits your health? What really benefits your leadership? What should underpin strategy, innovation and resilience is realistic and infectiously optimistic leadership.  

For most of the population, positive thinking does work, and that’s why we have a project on grief and optimism. One of our members, it is a mother whose son was killed in a car crash. Another member at the Centre for Optimism is a woman who has conducted hundreds of funerals as the celebrant. And so, when we do our guide to grief and optimism, we say the optimist, when they’re comforting someone, listens. And if the person says something positive, you help to reinforce it. If they say something negative, you listen to it. And there’s a brilliant book which has inspired lots of other authors in the last couple of years, and I recommend to all of your readers is Hans Rosling’s, Factfulness. 

He’s really interesting. So, when he writes about journalists, he says, don’t be angry at journalists for writing negatively or pessimistically. It’s their lens. It’s their world frame, they are sent out to catch a story that’s a gotcha.  

If it’s a Prime Minister or if it’s a drug scandal at a football club, you know it’s not the good stuff. And if I summarise his position, he says, “most of us have a worldview that’s based on what our grade four teacher taught us.” So, when we think of world hunger, or we think of Ireland for instance, I think of the land that sent away millions of migrants to America and Australia from the potato famine or British colonial rule. And yet you know that Ireland is now number two on the United Nations Development Index? 

It’s this red hot, high tech, egalitarian society, where average lifespans have increased, 30 years and it’s an absolutely fantastic country. But, you know, my stereotype of Ireland is still, you know, the Irish nuns 

The other person who really I love on this is Steven Pinker, the head of Psychology at Harvard, and I don’t remember whether it was in his book, Enlightenment Now, or one of his interviews, but he said, “Anyone who remembers a wonderful past has got a really short memory.”  

You know, you go back 100 years, and you look at infant mortality rates and, you know, women dying in childbirth and people even in Melbourne and Sydney dying of cholera and waterborne diseases.  

We did an event the other day for Central Africa. Even if you look at the advances in Central Africa, all we see on the Australian News is someone being blown up or, you know, girls or boys being kidnapped from a school. But in fact, you know there are great centres of innovation and new tech in Lagos and Nairobi and great things happening.  

You know, if there’s something good happening in your workplace or in your neighbourhood, you don’t need to wait for the newspaper to publish it, take a photo or do a two-minute interview of the person. We went out to a town called Kaniva, in the West Wimmera. And it’s a town that’s got so many things running against it, you know, it’s a highway town. They’ve had the shutdowns. They’ve been stuck with South Australian refugees who can’t get across the border, the last bank branch is closing, because there was no highway traffic. The favourite cafe is closing. But I went door knocking in that town, and I asked people, what makes you optimistic? And they ended up getting kids to do little videos, two-minute videos of what makes them optimistic about Kaniva.  

And then we were going to have a town dinner and I was to be the guest speaker and, of course, what happened in the soviet socialist state of Victoria. We got locked down. I couldn’t go and be the guest speaker. So, I said, “Well, I trust you guys. You do it.” 

And they had 12 locals as the guest speaker, and at the end of the dinner they declared themselves to be the most optimistic town in Australia.  

Make this your homework today, so I’ll jump ahead of your last question. So, I’ll give you another hint, Marie, because you’re an expert on this. But what I would love everyone to think about is change your greeting for one day. If it works, change it for a week.  

So, in Australia, you say “Hello, how are you?” Or “G’day how are you?” 65 per cent of people will say, “not bad…” or “not too bad.”  

And of course, we never say ‘Oh my God, what’s wrong?’  

We just ignore it, you know, it’s a wasted question. Wasted answer. So, we’ve done this in prisons. We’ve done this in all sorts of organisations. Today, I’d like you to say, “G’day, what’s been the best thing in your day?” or if it’s Friday, “What’s been the best thing in your week?” or Monday, “What was the best thing on your weekend?” 

Put it in your language to get it right. That’s my language, but it works. The other day I was in the supermarket. I have a beautiful orange mask Marie, that says, “what makes you optimistic?” And the lady behind the checkout counter said, what do you do? And I said I run the Centre for Optimism. And I said, why don’t you try this for the day?  

Well, she looked a bit doubtful, and I said, well, let’s try it with the people behind us. So, there was a mother and a daughter about 10 or so and I said, “Look, we’re just experimenting, tell us what’s the best thing in your day so far?” And the girl said, “I got 82 for my test.” And the mother lit up and the other two queues lit up and the other check out people lit up. And then the teller I said, well, what was the test?  

And in fact, I actually heard the business coach of the All Blacks in a radio interview say, “Well, I’ve been plagiarising Victor Perton for the last year.” And that’s exactly what he’d been plagiarising that every one of his customers knows that when he comes in, he doesn’t want to hear a tale of woe to start with. He wants to hear a story of hope and optimism and opportunity. 

Disney has got some great research on this. Disney, Coke, Nike. All of the customer research they’re doing shows that people are yearning for stories of hope and optimism. So, when we come back to who’s the leader and who’s got to change? As Gandhi said, “the only person I can change is myself.”  

So, for each and every one of you, just for the rest of today or tomorrow, get rid of ‘how are you?’ and try ‘what’s the best thing in your day?’ Now, the first time you ask it, people will stare at you. Because it’s so out of sync, and it’s like an Australian trying to order at McDonald’s in Louisiana. You know, you look like them, but they don’t understand what you’re saying. 

So, you might have to repeat it. You know, ‘what was the best thing in your day’ or modified a little, but 80 per cent of the time people will then share a little story of hope and optimism with you. And it might be ‘I had a beautiful breakfast’, or ‘my daughter made me a cup of tea’ or ‘God isn’t the sunshine beautiful.’ And the interesting thing, coming back to that toxic positivity stuff is, in fact, if something’s wrong, if they say “f-ing nothing.” Then you know there’s a question you need to ask them to help them with their well-being and for you to do the right thing.  

I will, if you’ll permit me, ask you one last question. What has made you optimistic this week?  

So, this week. Yesterday I was at the University of Melbourne working with the staff of one of the Colleges. And going around the circle and asking each and every one of them, ‘what makes you optimistic?’ As you can imagine, there was one beautiful psychologist there who said, “Oh, this is a very difficult question.” 

And we went through this, and it was just beautiful. And then the night before that, the Saint Ives Rotary meeting. And you know, there was one 85-year-old guy and he just lit up and he said, “Oh, Victor. You’ve made me more optimistic with the scientific evidence you’ve given me on the value of optimism. I’m 85, I now know I’ve got another at least seven years of optimistic living. 

So, for me, it’s asking that question. What makes you optimistic? And I ask at least one person every day, whether it’s a President or a Prime Minister or women digging ditches in India. And so, if you want to do something that you will find quite interesting is, you know when you’re lying on the pillow tonight next to your partner or you’re at the dinner table, ask them what makes them optimistic, and they may stare at you at first, so you might have to define it for them.  

So, optimism is a belief that good things will happen and that things will work out in the end. And, of course, if your relative is a John Lennon fan, you can say John Lennon said, “If it hasn’t worked out, it’s not the end.”  

“If it hasn’t worked out, it’s not the end.” – John Lennon 

But optimism is not, everything is rosy, everything is fantastic. Optimism is belief that things will work out in the end. And for those of you who are students of history, there’s this wonderful woman who lived through the black plague called Mother Julian of Norwich and she was an English mystic. And her book is said to be the oldest surviving book in English by a woman, called the Revelations. But in it is a famous phrase, ‘All shall be well, all shall be well, all manner of things shall be well.’ 

And that has spawned poetry and music. So, if there’s one thing I want people to remember from this rich conversation, it is: All shall be well, all shall be well, all manner of things shall be well. 

  

About Victor Perton 

Victor Perton is the Chief Optimism Officer of The Centre for Optimism. The offspring of stateless refugees from the Baltics, Victor’s early working years were spent in the law, politics and public policy culminating in 18 years in the Victorian Parliament. 

After politics, Victor worked as Commissioner to the Americas working across North and South America on Foreign Direct Investment and Export Promotion. This was followed by service as Senior Advisor to the Australian G20 Presidency. 

Returning to Melbourne, Victor was surprised by the negativity around Australian leadership and increasing levels of anxiety and depression in our community. This led to the founding of The Australian Leadership Project and, after a Eureka moment at the Global Integrity Summit 2017, the founding of its offspring The Centre for Optimism which has grown through COVID with 5000 members in 82 countries. 

Today Victor’s work centres on asking people the question “What makes you Optimistic? 


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for regular updates & resilience resources!  

Filed Under: Blog, Finding Happiness & Resiliency Tagged With: mentalhealth

What makes you optimistic? – Interview with Victor Perton (E102)

15/02/2022 by Marie

Happiness for Cynics podcast

This week Marie interviews Victor Perton the founder of The Centre for Optimism, who asks the question, what makes you optimistic? 

Show notes

The Centre for Optimism – Victor Perton (Founder and Chief Optimism Officer)

We ask “what makes you optimistic?”

We believe the times call for realistic and infectiously optimistic leaders. We are a movement supporting realistic and infectiously optimistic leaders to be beacons in the fog of pessimism and cynicism. We believe the leader is the person in your mirror.

Transcript

M: Thanks for joining us on Happiness for Cynics. Today I’m here with Victor Person, who is the Chief Optimism Officer at the Centre for Optimism. The offspring of stateless refugees from the Baltics, Victor’s early working years were spent in the law, politics and public policy, culminating in 18 years in the Victorian Parliament. 

After politics, Victor worked as Commissioner to the Americas working across North and South America on Foreign Direct Investment and Export Promotion.  This was followed by service as Senior Advisor to the Australian G20 Presidency. 

Returning to Melbourne, Victor was surprised by the negativity around Australian leadership and increasing levels of anxiety and depression in our community.   

This led to the founding of The Australian Leadership Project and, after a eureka moment at the Global Integrity Summit 2017, the founding of its offspring, The Centre for Optimism, which has grown through COVID with 5000 members in 82 countries. 

Today Victor’s work centres on asking people the question “What makes you Optimistic? 

M: Well, I will start by saying welcome to Happiness for Cynics. Welcome to the show and it is such a pleasure to have you here. I’ve been watching from up in Sydney and wondering why all the great positive psychologists and optimist leaders and happiness leaders are all down in Melbourne. What’s going on down there, Victor?

V: It’s because people dress in black.

M: Laugh.

V: Tommy Hilfiger said ‘If only Melbourne women would put a little dash of yellow or orange on, doesn’t matter whether it’s earrings or a necklace. So, we’re so surrounded by black and whenever I go to Sydney, I’m amazed on the streets, you know, ladies wearing white suits and white dresses. And I think that’s the difference between Sydney and Melbourne, you’ve got that warmer climate, the humidity. We’ve got to find the happiness in a colder climate.

M: Mmm hmm. Well, it’s definitely working. Maybe we need a bit more black and we can borrow some of the Melbourne experts you have there. So, thank you for joining us. I’d like to start by digging a little bit into your journey if you’re willing to share and letting the snow how you became a proponent of optimism and what led you personally to this life philosophy?

V: Yeah, sure. So, it really… when I’m waxing lyrical, um, it really goes back three or four generations. So, my parents were refugees from Latvia and Lithuania.

And I’m a stereotype, if you actually have a look at all of the research, the most optimistic people in any country are the refugees and the Children of refugees.

And there was a University of Melbourne study that reported a couple of years ago that said that the kids of refugees in Australia 90% of them felt they belonged. 88% of them were confident about their future profession, compared to 55% of native-born Children.

M: Mmm hmm.

V: So, I’m that stereotype. And if I go back to that generation of my grandparents. My grandfather, he was a soldier in World War One, he had gone to Saint Petersburg in 1905, he helped to build a country. And in 1940 he was captured by the Soviets and tortured to death. My grandmother was sent to the gulag with her daughter and, you know, 12 years in the gulag, and then when you come back from the gulag, you’re black marked, people don’t like you.

M: Mmm.

V: But in 1987 she said to me, come over I’m going to the first rally of … and she said, “Look, I’m going to outlive communism.”

M: Laugh.

V: And you know this woman, a woman who’s been in the gulag. She’s in a walking frame. But she took part in the million hands across Latvia, Lithuania, Estonia and in 1991 of course, she not only lived to see the end of communism but celebrated the end of communism. So, she was a great example to me, almost in some senses, that we go to [Viktor] Frankl’s, Man’s Search for Meaning.

M: Mmm.

V: You know, she’s almost the stereotype. And then my other grandparents, you know, my grandfather had gone through the Depression, had built a business [and in] 1940 everything [was] seized by the Soviets, arrives in Australia, working in a factory, but never complained.

M: No.

V: Never complained. And then my father died when I was pretty young. My mother worked three jobs. She died in October last year, teaching yoga for 51 years.

M: Wow.

V: And again, you know, always the optimist, always lifting other people. And a week before she died, she said to me, “Victor, you’ve done lots of interesting things in your life, but this asking people what makes them optimistic, you’ve never done anything more important.”

So, on this personal journey, I was in politics for 18 years, and in 2006 I could just feel Australian politics becoming ever more negative.

M: Mmm hmm.

V: And it just wasn’t filling me full of joy anymore. So, I quit. And then out of the blue, the other side of politics asked me to go to America as Trade Investment Commissioner, working across North and South America. And everywhere I went, there was this astonishing positive stereotype of Australians and Australian leadership, and our work was made easier by that one chairman of a major corporation who said to me, “Victor, you Aussies remind me of the Americans of 100 years ago. Nothing is impossible.”

M: Mmm hmm.

V: The truck driver who would hear your accent on Route 66 would say, “Oh my God, I love that Fosters of yours!”

M: Laugh.

V: And so, you know, the work was easy, you know, through that positive stereotype. And then after that, I worked on the Australian presidency of the G 20.

M: Mmm hmm.

V: And at that super elite level of Presidents, Prime Ministers, Finance Ministers, Central Bank Governors, it was exactly the same. You know, this complete trust in us as Australians and then I came back to Melbourne in 2015 and I know I had changed, you know, from living in San Francisco. Flowers and what was left in my hair –

M: Laugh.

V: – and dancing in the street as the Mamas and the Papas would recommend. But something had also changed in Australia, and I was astonished by the negativity of language. You know, you say, “How are you?” and 65% of people say not bad or not too bad. And we never say Oh my God, what’s wrong?

M: Mmm hmm.

V: It’s a sort of negative take and the news had moved from 50-50 good/bad, to 95% bad. You know, this 24 by seven assault on the brain. And then when you ask people about leadership in a country where real incomes have grown 30%, we’re a peaceful country, a healthy country, this scoffing about leadership –

M: Mmm hmm.

V: – just astonished me and I, you know, scoffing about political leadership, you do it. And even in China and North Korea, people have got jokes about politicians. But here was this deeper antipathy towards leadership.

M: Yep.

V: So, we started the Australian Leadership Project and we interviewed 2500 people on the qualities of Australian leadership and the science, and our research showed that the three qualities are:

  • Egalitarianism,
  • Self-effacing humour, and
  • No bullshit.

Plain speaking.

M: Mmm hmm.

V: Now when you and I think of our circles, we know hundreds of people like that.

M: Absolutely.

V: We could probably walk down Pitt Street, Sydney or Collins Street, Melbourne and still be hitting 50% of people with those qualities.

M: Mmm hmm.

V: So, at the end of the project, I was still left bewildered at why people were so negative. And then I was fortunate enough to be on the final panel of the Global Integrity Summit in 2017.

And my eureka moment came. It’s actually not so much the leadership, it’s the fog of pessimism.

M: Yeah.

V: Hence my pursuit. And you know, your listeners can’t see the posters behind me, but they are light houses.

I realised what we needed to foster, were beacons of optimism in the fog of pessimism.

That’s a long answer to a simple question, but I often say to people it goes back four generations of, of suffering, of resilience and coming through at the end because of it.

M: I will never, ever stop a long answer that is as engaging as what you just gave us. So, thank you and thank you for sharing your history as well as optimistic as you’ve made it. There’s a lot of hard times in there as well. So, I think there’s a lot to be said for people who’ve grown up in Australia and who haven’t had those hard times and who are still struggling for ways to be thankful and find optimism versus when we talk about post traumatic growth as well as being a good catalyst for finding happiness and optimism.

V: Marie, I did a radio interview during Covid, and the journalist said, you know, “Australian business has never had it this tough.” And I said, “Give me a break!”

M: Laugh.

V: Thinking about Australian business, people have lost their business in bushfires, people have lost their business in floods. All the refugees, you know, whether they’re Iraqi or Somali, who lost their businesses blown up.

M: Mmm hmm.

V: You know there’s lots of people and we need to tap their wisdom, tap their experience because they have then come to Australia, and they’ve built the country.

M: Mmm hmm. Absolutely.

So, is it just leaders that need this kick up the butt with optimism or is it all Australians? I know you focus on leaders but do all of us need to really take a step back?

V: This was a great debate with my mother and me for almost 30 years.

M: Laugh.

V: Because I, in all my speeches, I tell people to go and graffiti their mirror. So, everyone who is listening if you use red lipstick, it’s really ideal. If you can borrow red lipstick, it’s good, but if not a marker pen, go and write on the mirror at work in the toilet, mens/ladies, ‘The leader looks like the person in your mirror.’

So that’s my philosophy that everyone’s got to lead at some point now. Now my mother’s view was always, you know, sort of to be a good leader, you need good followers. Where, as I say, it’s everyone. And it’s one of the really interesting parts of the research. You know, when you use the word leader in Australia, it’s often a ‘them’.

M: Mmm hmm.

V: The word boss actually, is more resonant here. If you want to ask people about leadership at work, using the word leadership actually doesn’t seem to resonate in Australia as it does in the United States or Canada, you know where a lot of these books are written, leadership and self-leadership. Here, there’s a nuance of language, where leadership is them, not us. So, for me, the Centre for Optimism came out of the Australian leadership project, and someone who put it really well for me was Dominic Barton, who was then the head of McKinsey and now the Canadian ambassador to China had to negotiate the release of the Canadian hostages who were being held for the Huawei executive. And he said to me,

“Every great leader I have ever met is infectiously optimistic. But it’s not the big man or woman standing at the front of the stage. It’s the person who can unlock the optimism in the team from the youngest to the oldest from the least experienced to the most experienced.” [Dominic Barton]

V: I was actually in Sydney, I was having a coffee by circular key at six in the morning, and, you know, there’s not so much company and there was this other bloke reading the paper on the table next to me. You know, I’m a bit chatty and garrulous, so he wasn’t reading his paper three minutes later.

M: Laugh.

V: But he was from Singapore, and we got talking about the impact of optimism and he said, “Look, every Monday morning, I give my sales team a rev up speech, and by Monday afternoon it seems to have worn off”, and I said to him, “Have you ever asked them what makes them optimistic?”

M: Mmm hmm.

V: And in fact, he took it on board. And every month now, the start of the sales meeting on the first day of the month is, ‘what makes you optimistic?’ And the funny little nuance. I did an event for Saint Ives Rotary a couple of days before we recorded this on the North Shore of Sydney, and there was a scientist there who talked about his experience, and he had been a teacher, and when he left teaching, he moved into an educational institution helping salespeople. And it was that classic Seligman sorry where he was actually driven nuts by the optimistic belief of the salesman.

M: Mmm hmm.

V: But he said the more optimistic the salesman was, the more they kept confounding him by being right.

M: Laugh.

V: When they come back, having met the unrealistic sales figures they’ve given them at the beginning of the month. So, for me, it is everyone.

M: Mmm hmm.

V: But it’s complicated, and particularly in Australian language, where leadership is sort of them and oftentimes conflated with political leadership.

M: Yeah.

V: So, if you ask people, what do Australians want of their leaders? I’ve really got to give an explanation that says, well, I’m actually thinking of your boss or your manager rather than the Prime Minister.

M: Mmm hmm. You’ve touched on language differences in Australia. Are there any other differences from a cultural point of view in Australia when it comes to optimism? You know, I talk about how we’re optimistically cynical as a bunch, laugh. I won’t say that we’re necessarily not optimistic, but we are a cynical bunch, and we like to have a bit of a gripe at times. And you know, we have that tall poppy syndrome that everyone talks about as well. Is there anything that is stopping us as a country from being more optimistic?

V: Well, it’s actually going backwards, we’re actually regressing. It’s a bit like our maths results. We’re actually regressing. So, in a country that has so much so if you have measured optimism in Australia, both optimism for self and optimism for country. Twenty years ago, in 2000, Australia and our sister country, New Zealand, were the two most optimistic countries in the Western world. Today we are down around the middle. It’s actually going backwards, and there’s some really concerning statistics around. We were talking earlier about mental illness.

M: Mmm hmm.

V: The Victorian Royal Commission into Mental Health Treatment, published a statistic that showed that we have doubled the rate of medicated anxiety and depression since 2016. Now if that’s happening in Victoria, it’s happening in New South Wales as well. Now, are doctors prescribing medication for the ordinary anxieties of life. You know, grief, loss of job, the teenagers are driving me nuts, or the teenager is being driven nuts.

M: Laugh.

V:  So, are we medicating stuff? So, if we look at that that deeper Australian culture, if we look in the colonial period and you know that the settlement you know, the choice of people who came here originally were the prisoners and the political prisoners. So, what mindset did they have? Look, if there’s one thing they brought with them it was humour.

M: Mmm hmm.

V: Laconic humour, which I often refer to as self-effacing. But there’s a friend of mine runs a company called, John Cole runs Team Leadership in Washington. He says Australian humour is so dry that Americans don’t even understand you’re telling a joke.

M: Mmm hmm.

V: You know, they think you’re having a go at them or you’re having a go at yourself and “Oh, my God, what’s wrong with you that you can tell this joke against you?”

M: Laugh.

V: So Australian humour, similar to New Zealand humour, but there’s a uniqueness about it. We have not… On the verge of doing a project on Aboriginal optimism because when you think, you know, living 30,000, 40,000, however many years it was in this tough land.

M: Mmm hmm.

V: You know, tasting new foods, adapting to new foods and alike. You know, there must have been a lot of optimism in the Aboriginal community as they settled this land. And so too for the Europeans and the Asians who came here post 1788, a lot of adaption. And so, my mother describes it, you know, they came here as refugees, you know, and, you know, they were ribbed mercilessly. My father’s original surname was Petronitis, right?

M: Mmm hmm.

V: Of course, he got ribbed mercilessly about peritonitis.

M: Laugh.

V: And ultimately, you know, before I was born, changed the name to Perton.

M: Mmm hmm.

V: But again, it was an affection, you know, people actually liked it. So, you know, those Australian characteristics of egalitarianism and plain speaking and dry humour, as you call it, is very attractive to people.

M: Mmm hmm.

V: And you know. I came back and I was a bit bewildered by the negativity of language, much of which is, I think, to be blamed on the news. You know, we just get this 24 by seven assault on our well-being by being told we’re hopeless.

M: Mmm hmm. Social media is just an echo chamber for that as well, unfortunately.

I’m really keen to understand, we’ve talked about immigrants and resilient Aussies, and we do talk about resilience quite a bit as well and bonding Australians together. But do you think that maybe we’ve had it too good for the last few decades? Is that why we’re losing that self-effacing humour or that resilience? Or that… the optimism? Is that perhaps part of it? Life has become too easy.

V: Yeah, and there’s some really interesting work that’s been done by UNICEF and others and even the Dalai Lama. I was fortunate to be in an audience with him seven weeks ago. This younger generation, these teenagers may be the most resilient generation since World War II, because I’ve actually been locked up.

M: Mmm hmm.

V: They’ve actually been under threat from a disease that threatened to wipe out hundreds of thousands of people. So, those kids may in fact be the most resilient for a long time. And you know, I had someone talking to me yesterday about this problem that in Australian business and American business that from really 1990 onwards you were in constant growth.

M: Mmm hmm.

V: You could write a budget and you would always hit it.

M: Yep.

V: Because the country was getting there. What was interesting was, I’m sorry, that person was talking about America [USA], because America got hit by the GFC in 2008. But Australia didn’t.

M: Yep, we didn’t.

V: And the extraordinary thing was, you know, the Australian media talking about the GFC as if it was something terrible. But in fact, Australia never stopped growing. So yes, so we’ve had it too easy. And this notion that there’s always something wrong, there’s nothing wrong with being self-critical.

M: Mmm hmm.

V: There’s nothing wrong with wanting to be better. But when everything the government does, or everything a corporation does, is analysed for the bad news. The zeitgeist of our contemporary news services is as pessimistic and miserable.

M: Yep, yep.

V: You look at the Australian News services now, you know, if there’s a good news story, it runs once. Remember recently there was a debate about, ‘we’ve stopped flights from India because of the Covid outbreak in India’, and it was just out of control. And they interviewed the head of the Indian community in Melbourne.

M: Yep.

V: And they said, what do you think? And she said, “Well, make sense to me! –

M: Laugh.

V: – if India is going through, you know, an absolute plague of covid, and we can’t work out who’s got it. I’d stop the flights too.” Well, of course, that interview never got repeated.

M: Well, the poor journalist was like, ‘Oh, this isn’t news anymore.’ Laugh.

V: Yeah! Well, they managed to find other people who said that the government was stupid –

M: Mmm hmm.

V: – and this was racist and xenophobic, and those are the people that ran.

M: Yep.

V: Rather than the logical leader of the Indian community who said, “Makes sense to me as an Indian Australia.”

M: So, we’ve talked about all the negativity out there and how that is obviously linked to Australia’s decrease in optimism. The answer, it seems, is that we all need to bring a bit more optimism into our lives, and we all need to be asking the question and leading when it comes to optimism. But what do you say to people who are afraid of or fight against toxic positivity?

V: Every time I see an article on toxic positivity, it’s someone trying to sell the negativity industry.

M: Mmm hmm.

V: You know, it’s actually a nonsense term. The only person I think who really gets it is David Kessler, and I’ll quote him exactly.

“Toxic positivity is positivity, given in the wrong way in the wrong dose at the wrong time.” [- David Kessler]

V: So, three factors.

M: Mmm hmm.

V: Right? And, you know and so, for instance, the Centre for Optimism.

The science says, look, what really benefits your health? What really benefits your leadership? What should underpin strategy, innovation and resilience is realistic and infectiously optimistic leadership.

So, for most of the population, positive thinking does work, and that’s why we have a project on grief and optimism. But one of our members, it is a mother whose son was killed in a car crash.

M: Yeah.

V: Another member at the Centre for Optimism is a woman who has conducted hundreds of funerals as the celebrant. And so, when we do our guide to grief and optimism, we say, look, you know the optimist when they’re comforting someone listens.

M: Mmm hmm.

V: You know. And if the person says something positive, you help to reinforce it. If they say something negative, you listen to it. And there’s a brilliant book which has inspired lots of other authors in the last couple of years, and I recommend to all of your readers is Hans Rosling’s, Factfulness.

M: I haven’t read that one. It’s not on my bookshelf.

V: It’s F-a-c-t-f-u-l-n-e-s-s, and he’s really interesting. So, when he writes about journalists, he says, don’t be angry at journalists for writing negatively or pessimistically. It’s their lens. It’s their world frame, you know, they are sent out to catch a story that’s a gotcha.

M: Mmm hmm.

V: If it’s a prime minister or, you know, if it’s a drug scandal at a football club, you know it’s not the good stuff. And if I summarise his position, he says, most of us have a worldview that’s based on what our Grade four teacher taught us. So, when we think of world hunger, or we think of Ireland for instance, we did and hour of optimism on Ireland recently.

M: Mmm hmm.

V: And you know, when I think of Ireland, you know, I think of the land that sent away millions of migrants to America and Australia from the potato famine or British colonial rule. And yet you know that Ireland is now number two on the United Nations Development Index. Right?

M: Laugh.

V: But it’s this red hot, high tech, egalitarian society, you know, we’re average lifespans have increased, you know, 30 years and absolutely fantastic country. But, you know, my stereotype of Ireland is still, you know, the Irish nuns.

M: Laugh.

V: You know, who left Ireland to come to Australia to teach us and the other person who really I love on this is Steven Pinker.

M: Yep.

V: The head of Psychology at Harvard, and I don’t remember what it was in his book, Enlightenment [Now], or one of his interviews. But he said, “Anyone who remembers a wonderful past has got a really short memory.”

M: Laugh

V: You know, you go back 100 years, and you look at infant mortality rates and, you know, women dying in childbirth and people even in Melbourne and Sydney, dying of cholera and waterborne diseases. And even we did an event the other day for Central Africa. Even if you look at the advances in Central Africa, all we see on the Australian News is someone being blown up or, you know, girls or boys being kidnapped from a school. But in fact, you know there are great centres of innovation and new tech in Lagos and Nairobi and great things happening.

M: Not everything is like the Simpsons portrays it, right?

P: I’m not a big fan of the Simpsons. I’m a simpler man. I’m a more you know, Mister Ed. And you know, my favourite book is still The Magic Far Away Tree, and The Enchanted Wood by Enid Blyton and kids should be studying humour to laugh, shouldn’t they?

M: Yeah.

V: They should be studying poetry, to love beautiful poetry. But we’ve now got… Critical analysis has almost replaced the Bible as the font for education.

M: I will throw in. There is another Melbourne based group called Future Crunch that I am such a fan of who tell the happy news. And I make sure that they’re part of my news cycle on a regular basis because they pull together for those out there who don’t know them. They pull together the best news around the world, the progress that we’re making and is so heart-warming to put that against the normal news that we read and see that we are making huge strides in so many areas of human rights and the environment, and that it’s not all doom and gloom.

V: Yeah, but everyone can do that. I mean, we had a Future Crunch of great friends of ours, and we’ve had them on our show. But everyone can be a Future Crunch.

M: Mmm hmm.

V: You know, if there’s something good happening in your workplace or in your neighbourhood, you don’t need to wait for the newspaper to publish it, take a photo or do a two-minute interview of the person.

We went out to a town called Kaniva, in the West Wimmera. And it’s a town that’s got so many things running against it, you know, it’s a highway town. They’ve had the shutdowns. They’ve been stuck with South Australian refugees who can’t get across the border, the last bank branch is closing, because there was no highway traffic. The favourite cafe is closing. But you know, Marie, I went door knocking in that town, and I asked people, what makes you optimistic? And they ended up getting kids to do little videos, two-minute videos of what makes them optimistic about Kaniva.

And then we were going to have a town dinner and I was to be the guest speaker and, of course, what happened in the soviet socialist state of Victoria. We got locked down. I couldn’t go and be the guest speaker. So, I said, “Well, I trust you guys. You do it.”

M: Mmm hmm.

V: And they had 12 locals as the guest speaker, and at the end of the dinner they declared themselves to be the most optimistic town in Australia.

M: I love that story, I really do.

V: Every person out there listening, make this your homework today, so I’ll jump ahead of your last question. So, I’ll give you another hint, Marie, because you’re an expert on this. But what I would love everyone to think about is change your greeting for one day. If it works, change it for a week.

So, in Australia, you say “Hello, how are you?” Or “G’day how are you?” 65% of people will say, “not bad…” or “not too bad.”

M: Laugh.

V: And of course, we never say ‘Oh my God, what’s wrong?’

M: Mmm hmm.

V: We just ignore it, you know, it’s a wasted question. Wasted answer. So, we’ve done this in prisons. We’ve done this in all sorts of organisations. Today, I’d like you to say, “G’day, what’s been the best thing in your day?” or if it’s Friday, “What’s been the best thing in your week?” or Monday, “What was the best thing on your weekend?”

Now your language will get it right. That’s my language, but it works. The other day I was in the supermarket. I have a beautiful orange mask Marie, that says, “what makes you optimistic?” And the lady behind the checkout counter said, what do you do? And I said I run the Centre for Optimism. And I said, why don’t you try this for the day?

M: Mmm hmm.

V: Well, she looked a bit doubtful, and I said, well, let’s try it with the people behind us. So, there was a mother and a daughter about 10 or so and I said, Look, we’re just experimenting, tell us what’s the best thing in your day so far? And the girl said, I got 82 for my test and the mother lit up and the other two queues lit up and the other check out people lit up. And then the teller I said, well, what was the test?

M: Mmm hmm.

V: And in fact, I actually heard the business coach of the All Blacks in a radio interview say, “Well, I’ve been plagiarising Victor Perton for the last year.”

M: Laugh.

V: And that’s exactly what he’d been plagiarising that every one of his customers knows that when he comes in, he doesn’t want to hear a tale of woe to start with. He wants to hear a story of hope and optimism and opportunity, and Disney has got some great research on this Marie, Disney, Coke, Nike. All of the customer research they’re doing shows that people are yearning for stories of hope and optimism.

So, when we come back to who’s the leader and who’s got to change? As Gandhi said, the only person I can change is myself. So, for each and every one of your listeners, just for the rest of today or tomorrow, get rid of ‘how are you?’ and try ‘what’s the best thing in your day?’ Now, the first time you ask it, people will stare at you.

M: Laugh!

V: Because it’s so out of sync, and it’s like an Australian trying to order at McDonald’s in Louisiana. You know, you look like them, but they don’t understand what you’re saying.

M: Laugh.

V: So, you might have to repeat it. You know, ‘what was the best thing in your day’ or modified a little, but 80% of the time people will then share a little story of hope and optimism with you. And it might be ‘I had a beautiful breakfast’, or ‘my daughter made me a cup of tea’ or ‘God isn’t the sunshine beautiful.’ And the interesting thing Marie, coming back to that toxic positivity stuff is, in fact, if something’s wrong, if they say f-ing nothing, then you know there’s a question you need to ask them to help them with their well-being and for you to do the right thing.

M: Yeah.

I will if you’ll permit me, ask you one last question. Which is what has made you optimistic this week? Since it is a Friday.

V: So, this week. Yesterday I was at the University of Melbourne working with the staff of one of the Colleges.

M: Mmm hmm.

V: And going around the circle and asking each and every one of them, ‘what makes you optimistic?’ As you can imagine, there was one beautiful psychologist there who said, “Oh, this is a very difficult question.”

M: Laugh.

V: And we went through this, and it was just beautiful. And then the night before that, the Saint Ives Rotary meeting. And you know, there was one 85-year-old guy and he just lit up and he said, “Oh, Victor. You’ve made me more optimistic with the scientific evidence you’ve given me on the value of optimism. I’m 85, I now know I’ve got another at least seven years of optimistic living.

M: Laugh.

V: So, for me, it’s asking that question. What makes you optimistic? And I ask at least one person every day, whether it’s a President or a Prime Minister or women digging ditches in India.

M: Yeah.

V: And so, if your listeners want to do something that they will find quite interesting is, you know when you’re lying on the pillow tonight next to your partner or you’re at the dinner table, ask them what makes them optimistic, and they may stare at you at first, so you might have to define it for them.

M: Mmm hmm.

V: So, optimism is a belief that good things will happen and that things will work out in the end. And, of course, if your relative is a John Lennon fan, you can say John Lennon said,

“If it hasn’t worked out, it’s not the end.” [- John Lennon]

M: Mmm hmm.

V: But optimism is not, everything is rosy, everything is fantastic. Optimism is belief that things will work out in the end. And Marie, for those of you, are for your listeners who are students of history. There’s this wonderful Woman who lived through the black plague called Mother Julian of Norwich and she was an English mystic. And her book is said to be the oldest surviving book in English by a woman, called the Revelations. But in it is a famous phrase, ‘All shall be well, all shall be well, all manner of things shall be well.’

V: And that has spawned poetry and music. So, if there’s one thing people remember from this rich conversation, Marie is:

All shall be well, all shall be well, all manner of things shall be well.

M: I think that’s the perfect end to this fabulous conversation. Thank you so much for your time, Victor. 

V: Thanks, Marie.

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

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Filed Under: Podcast Tagged With: happiness, inspiration, interview, Optimism, resilience

What are the best ways to improve your wellbeing and happiness?

10/02/2022 by Marie

What is the best way to build personal wellbeing and happiness?

Let’s not bury the lead here: the latest research shows that it is possible to build your own wellbeing… but there’s no one-size-fits-all solution. 

Researchers at the South Australian Health and Medical Research Institute (SAHMRI) and Flinders University have conducted the largest ever meta-analysis of wellbeing studies from around the world to answer the question, ‘What’s the best way to build personal wellbeing?’.  

Their analysis included 400+ clinical trials involving more than 50,000 participants. Researchers divided people into three main groups, those in generally good health, those with physical illness and those with mental illness. 

“During stressful and uncertain periods in our lives, pro-actively working on our mental health is crucial to help mitigate the risk of mental and physical illness,” said Joep Van Agteren, co-lead at the SAHMRI Wellbeing and Resilience Centre. “Our research suggests there are numerous psychological approaches people should experiment with to determine what works for them.” 

However, all the interventions share a common need for consistent and prolonged practice for them to be effective in improving wellbeing. “Just trying something once or twice isn’t enough to have a measurable impact,” said co-author Matthew Iasiello from SAHMRI. “Regardless of what method people are trying out, they need to stick at it for weeks and months at a time for it to have a real effect.”  

6 Ways to improve your wellbeing 

So, what did the research show can make an impact on wellbeing? 

The study shows that in addition to seeking out professional help when distressed, there are many practical steps people can take to improve their wellbeing and prevent mental health problems. 

“Implementing such interventions can be done safely for individuals on their own or in a group format, either in person or online,” said Professor Michael Kyrios from the Órama Institute for Mental Health and Wellbeing at Flinders University. “It is therefore potentially a cost-effective addition to current referral pathways and treatment methods.” 

Here are the six proven ways to improve wellbeing: 

  1. Mindfulness: Practicing mindfulness, using techniques such as meditation and conscious breathing, was found to be effective at increasing wellbeing for all participants 
  1. Meaning: Working on your sense of purpose* 
  1. Kindness: Performing small acts of kindness* 
  1. Gratitude: Keeping a gratitude journal*  
  1. Cognitive behavioural therapy (CBT): this was proven to be beneficial for many people with mental illness 
  1. Acceptance and commitment therapy (ACT): this was most useful for those in generally good health 

*Important note: these were all shown to be effective in combination, but not individually. 

Researchers believe these results highlight the need for a change of tactics in how society cares for people’s wellbeing, whether they’re living with a mental illness or not. 

“We need to take everyone’s wellbeing seriously and ensure we’re taking the necessary steps to improve mental and physical health so we can prevent future complications for ourselves and keep healthcare costs down,” Prof Kyrios said. 


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

Filed Under: Blog, Finding Happiness & Resiliency Tagged With: happiness, mentalhealth, resilience, wellbeing

Ways to improve your wellbeing and happiness (E101)

08/02/2022 by Marie

Happiness for Cynics podcast

Join Marie and Pete this week as they discuss a recent study that shows the best ways to improve your wellbeing and happiness.

Show notes

During the podcast, Marie and Pete discuss a few cartoons but are unsure of some of the details. Here is some information on those topics.

Mighty Mouse (1942)

Mighty Mouse is an American animated anthropomorphic superhero mouse who was originally called Super Mouse, and made his debut in the 1942 short The Mouse of Tomorrow. The name was changed to Mighty Mouse in his eighth film, 1944’s The Wreck of the Hesperus. He also appeared in the British nursery comic Bimbo circa 1968, in what appear to be brand new stories created for the pre-school readers of that title.

Roger Ramjet (1965)

Roger Ramjet was an animated children’s comedy series created in the United States and first running in 1965, but frequently in syndication since. Starring Roger Ramjet and the American Eagle Squadron, the show was known for its crude animation as well as its references to popular culture.

Wacky Races (1968)

This cartoon was referenced but not named during the podcast with mentions of Penelope Pitstop and Dick (not Dan) Dastardly and his dog Muttley.

Wacky Races is an American animated television series produced by Hanna-Barbera Productions for Saturday mornings. The series features 11 different cars racing against each other in various road rallies throughout North America, with all of the drivers hoping to win the title of the “World’s Wackiest Racer”.
Racers:

  1. Dick Dastardly and Muttley in the Mean Machine
  2. Penelope Pitstop in the Compact Pussycat
  3. The Slag Brothers in the Boulder Mobile
  4. Lazy Luke and Blubber Bear in the Arkansas Chuggabug
  5. Professor Pat Pending in the Convert-a-Car
  6. The Gruesome Twosome in the Creepy Coupe
  7. Sergeant Blast and Private Meekly in the Army Surplus Special
  8. The Ant Hill Mob in the Bulletproof Bomb
  9. Rufus Ruffcut and Sawtooth in the Buzzwagon
  10. The Red Max in the Crimson Haybaler
  11. Peter Perfect in the Turbo Terrific

Transcript

Coming soon

Filed Under: Podcast Tagged With: gratitude, happiness, meditation, resilience, wellbeing

Go on, why not build your own wellbeing hub?

03/02/2022 by Marie

Let’s stop and think for a minute. What do you want?  

What do you want and hope for – for yourself, for your family and your community? What do you want for the future of our country? What does a good life mean to you?  

Maybe you want security in retirement and a bit of money left over to travel. Maybe you want to spend more time with your kids. Or maybe you want less stress and more time to relax.  

Many studies have asked parents what they want most for their kids – the overwhelming answer is always “happiness.” Not money, or a nice car, or big house. Just happiness. Yet, for as long as modern Western governments have existed, amassing wealth has been the primary measure that most countries have used to determine success and social progress. If Gross Domestic Product (GDP) increased year on year, our leaders have jovially patted themselves on the backs for a job well done. And while that worked for a while, with wellbeing increasing in line with GDP for most of the 20th century, at a certain point in a country’s economic development, the focus on GDP stops yielding as many benefits for its people.  

The recently released annual Herald/Age-Lateral Economics Wellbeing Index, shows Australians have suffered negative impacts to their wellbeing during the coronavirus crisis. These impacts are largely overlooked by traditional economic indicators, however the Herald/Age index looks at more than just GDP. It includes changes in education, health, work life, social inequality and environmental degradation. And the results for overall Australian wellbeing are not good, showing a decline in Australian’s wellbeing during the pandemic worth an estimated $13.3 billion. 

That’s $13.3 BILLION! It’s clear that the measure of GDP alone does not tell the full story of Australian wealth, for what is wealth if we don’t have the health to enjoy it? 

Sadly, these declines in health and wellbeing are not new. Our society needs a new way to achieve (and measure) wellbeing and social progress. To combat rising obesity and mental health issues, we need to prioritise wellbeing and provide easier access to wellbeing activities and initiatives for all Australian citizens. Quite simply, every Australian neighbourhood needs a wellbeing hub, so we can all achieve happier, healthier lives.  

What do we mean by “wellbeing”? 

Why you need a wellbeing hub in your community

Wellbeing is a multi-faceted concept which encompasses our mental, emotional and physical wellbeing. It includes: 

  • Meaning and purpose – having meaning and purpose in your life, which is often tied to a strong sense of identity and self. This is about having autonomy and agency to do the things you love and also having something to get you out of bed in the morning, and about having goals, plans and commitments. 
  • Community and connection – having strong relationships, building community and connection. Do you have a core group of people you can talk to and depend on? Are you building a wider community network, through activities like church or regular volunteering? 
  • Physical health – are you getting outside, exercising, eating well, sleeping well? 
  • Mental health – do you prioritise your mental health? Do you practice kindness and gratitude? Do you manage negative thoughts, and do you actively work on your resilience, stress and positive mental health? Do you have control over your emotions or seek help when needed? 

If you’re thinking you already don’t have enough time in your day/week/month, don’t fret. Thankfully there are many activities that bring all or some of the above elements together in one. 

Wellbeing is also about balance. It’s about investing in the above activities and outcomes so they can balance out the challenges. The more coins we put into our piggy bank when times are good, the better we weather challenges when times are bad. 

Charting a way forward: wellbeing hubs 

Early in the positive psychology movement, researchers discovered that happier and healthier people perform better at school, work and… well… life more broadly. In response to this research, many schools launched Wellbeing Hubs to teach and support students’ wellbeing.  

In Australia, for instance, the Australian Student Wellbeing Framework supports Australian schools to promote positive relationships and the wellbeing of students and educators within safe, inclusive and connected learning communities. The Framework was endorsed by Australia’s Ministers of Education and is based on evidence that demonstrates the strong association between safety, wellbeing and learning. To help achieve this goal, the Australian Government Department of Education, Skills and Employment provides school and teacher wellbeing resources, such as podcasts, lesson plans and information via their the Student Wellbeing Hub website.  

The site says: 

“Wellbeing is a multi-faceted concept involving much more than just physical health. It’s a combination of a person’s emotional, mental and social health and it also reflects how they feel about themselves and their life in general. Wellbeing is linked to improved academic achievement, enhanced mental health and responsible life choices. Helping students to feel connected and engaged in their learning, and collaborating effectively with parents, will enable students to develop the social and emotional skills to grow into happy, respectful, well-balanced and successful members of their school and wider community.” 

While schools are leading the way, unfortunately the rest of society has been slower to get on board. So what’s the answer for everyone else? Community wellbeing hubs. 

In 2013, father of positive psychology Dr. Martin Seligman spend a year in South Australia as the Thinker in Residence. During his time there, he challenged South Australia to position itself as a world-leading State of wellbeing. In response, the SA Government launched the ‘State of Wellbeing’ Change@SA 90 Day Project and resulting program of work, which aims to “provide all South Australians with the supports and resources they need to manage challenges, grasp opportunities, achieve their personal and collective goals, and flourish.” 

At the time, then Premier Jay Weatherill said the SA Government recognised the strong link between the wellbeing of its citizens and communities and the economic prosperity of the state. “Wellbeing is more than psychological health. Our government, non-government sectors and community are playing crucial roles in supporting a vast range of programs, policies, resources and facilities that contribute to personal, community and societal wellbeing,” he said. 

Not long after, Wellbeing SA partnered with the City of Playford and Naracoorte Lucindale Council to co-invest in local Wellbeing Hubs. These hubs deliver a range of wellbeing initiatives to support community physical, mental and social wellbeing. In Canberra, a Wellbeing Hub was recently launched by to Minister Stephen-Smith who helped plant seedlings for their Growing healthy kids program. The Wellbeing Hub – which has physical and virtual programs – supports locals to enjoy physical and mental health, have strong social connections, participate in their communities and feel safe. 

Around the world, wellbeing hubs are popping up to combat the challenges of the 21st century – bringing people together to build community, providing opportunities to find meaning, learn and grow, and encouraging active healthy lifestyles. With a $13.3 billion impact to our wellbeing due to Covid (and it’s impacts to our activity levels, loneliness and mental health), it’s time for these wellbeing hubs to be set up across the country. 

How will you get involved in making it happen? 


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

Please note that I may get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks! 

Filed Under: Blog, Finding Happiness & Resiliency Tagged With: happiness, mentalhealth, resilience, wellbeing, wellbeinghub

Why every neighbourhood needs a wellbeing hub (E100)

01/02/2022 by Marie

Happiness for Cynics podcast

Join Marie and Pete as they celebrate Happiness for Cynics’ 100th episode by looking at wellbeing hubs and why your neighbourhood needs one. 

Show notes

Gross Domestic Product (GDP) vs. Herald/Age Lateral Economics (HALE) – Wellbeing index

The GDP in Australia was worth 1370.00 billion US dollars (1939.10 billion AU dollars) in 2021, according to official data from the World Bank. The gross domestic product (GDP) measures of national income and output for a given country’s economy. The gross domestic product (GDP) is equal to the total expenditures for all final goods and services produced within the country in a stipulated period of time. 

The Herald/Age Lateral Economics – Wellbeing index looks at changes in education, health, work-life, social inequality and environmental degradation. According to the HALE Wellbeing index Australians overall wellbeing has suffered a significant decline since the start of the pandemic and the financial value of this decline is estimated at 9.4 billion US dollars (13.3 billion AU dollars). That is approximately 0.7% of the GDP.

Thinker in Residence – Martin Seligman 2012-13 

Each Thinker is a world leader and exemplar in their field. They come and live and work in Adelaide for a period of time. The Thinker focuses on contemporary, complex challenges, recognised as important to the future of the state. 

Wellbeing hubs

Wellbeing SA is partnering with the City of Playford and Naracoorte Lucindale Council to co-invest in local Wellbeing Hubs, through which a range of targeted initiatives are being implemented to support community physical, mental and social wellbeing

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

M: [Singing] Happy birthday to us,

P: Laugh!

M & P: [Both singing] Happy birthday to us,

P: Happy birthday, Happiness for Cynics,

M: Happy birthday to us!

P: We are on 100! Yay!

M: Whoop, 100 episodes.

P: Woo hoo, welcome, welcome, welcome! Who would have thought, gosh.

M: I know. It was really just, “want to do a podcast? On zoom?”

P: [Excited voice] “Sure!” Laugh. Does it mean I get to hang out with you? Sure, I’m in, laugh.

M: I was like, you’re kind of happy, this could be fun.

P: Laugh! Annoyingly so.

M: Happy and not a cynic. And now look at us.

P: I know.

M: I’m so not a cynic and you are.

P: Laugh. What have you done to me? Laugh.

M: I’d like to think that it is the act of going back to school that has made you appreciate sources and understanding quality information.

P: Mmm, yeah.

M: I’d also like to think that the shit show that’s going on in America has made us all questions sources.

P: Laugh. I hope they’re questioning sources; I really do. Laugh.

M: Questioning the reliability of sources.

P: Yes, yes, it’s great explanation of social media induced news and information and we need to have those filters on. And be really mindful of what we’re putting in and filter out the crap from the stuff that’s worth investigating.

M: Yep, and happiness is [worth investigating] as we know.

P: Laugh.

M: So, this is what really started as us exploring you know, what makes people happy, and noting that I tripped over a lot of this stuff because I never really believed in it.

P: Mmm, mmm.

M: And now look at us.

P: We’ve almost reversed. Laugh.

M: We talk about Amygdala’s.

P: Ha ha ha!

M: And what else have we talked about? We’ve talked about a lot of pretty scientific stuff.

P: We have. We brought the science.

M: Neuroscience.

P: Yes, yes. Even a little bit of vagal tone in vegus nerve stimulation.

M: Mmm hmm. That was the breathing stuff.

P: Yeah.

M: I still have no idea what you were on about that day.

P: Laugh! One day you will get there. One day I’ll explain it.

M: We were talking about the muscles and the ribs. Gotcha. That’s breathing right there.

P: Laugh.

M: And I was like, wha??? how does this all fit together?

P: Laugh.

M: But we got there. And I do ramble on about a whole lot of other stuff where you’re just like, “Mmm hmm, you just, you go girl.”

P: Laugh. I’m right behind you, cheer squad.

M: Laugh.

P: Right here. We all need our cheer squads.

M: We do, yes, we do. Build each other up.

P: Yes.

M: Not tear each other down.

P: And applaud the investigation. Applaud the moving forward and finding things out and going, “Sure there’s something to forest bathing. Sure, let’s investigate that.”

M: Mmm hmm. Unless you’re Josh Frydenberg (Treasurer of Australia) and then… I can’t say that on air.

P: Laugh!

M: But today, what we want to talk about is wellbeing hubs.

P: Now, this is a particular passion of yours, Marie. We’ve had many discussions about this. We’ve driven through industrial estates in the back of Sydney, looking at venues and these dilapidated housing places. And your first thought always goes, ‘that could be a happiness centre!’

M: Yes, yes! And you know it really is the next evolution out of the book that we wrote.

P: Mmm.

M: What was the name of the book we wrote?

P: Laugh!

M: Selfcare is Church for Non-Believers. You know, we used to all get together on a Sunday and create that community and talk about service and kindness to others.

P: Mmm mmm.

M: And really rally around the community that really brought people together.

P: Absolutely, yeah.

M: With fewer and fewer people going to church and believing in God. There isn’t that thing that brings people in a community together.

P: Yes.

M: I didn’t even know my neighbours. I live in a high rise, and the other day I got off on the lift and they were like, “Oh, no, this is our floor.” And I was like, “No, no, no, it’s mine, too.”

P: Laugh.

M: That’s a typical city persons story.

P: Yes, it is.

M: We need these wellbeing hubs to replace that community that we used to have.

P: Absolutely. These are the new churches. Is that what you’re saying?

M: Yep.

P: New old churches?

M: Yes.

P: Yeah. I like it.

M: The role the church played in society was so much more than just religion and bringing people together around religion.

P: Oh yeah, definitely. Community so much more important. And this is where the change happens as well, when you’ve got people bringing in new ideas and being supportive and creating those social connections.

M: So anyway, back to Josh Frydenberg, who I really want to trash on the show today.

P & M: Laugh!

P: Poor Josh.

M: So, this all came about out of a Sydney Morning Herald article, an opinion piece, which pretty much said a few weeks ago, our treasurer in Australia here, was patting himself on the back of the GDP growth in the midst of a pandemic.

P: Yeah. Mmm, well done you… whoo.

M: All the old white men standing around paying themselves on the back.

P: Laugh.

M: Anyway, went we’ve done our job as elected officials in this country. GDP went up a couple of percent. Wow we’re good, right.

P: Mmm, yeah.

M: But what they didn’t take into account and what The Sydney Morning Herald was looking at. So, there’s an annual Herald/Age Lateral Economics (HALE) wellbeing index.

P: That’s quite a mouthful.

M: It is. They need a better name. They really do.

P: They need an acronym or something, laugh.

M: So, you think the media would know –

P: The LEWI index? See there we go, I’m good.

M: There we go 😊

M: – about the index. So, this index, rather than just GDP, shows Australians have suffered negative impacts to the wellbeing during coronavirus.

P: Mmm.

M: So, unfortunately, these impacts are largely overlooked by traditional economic indicators like GDP, which is really singularly focused, right.

P: Very much so. Very narrow.

M: What I argue, and many other people argue around the world and many countries have already started implementing. Bhutan is probably the most famous.

P: Ahh.

M: So, they have G… Gross Domestic Happiness (GDH).

P: Oh my.

M: Yes, and there’s a range of measures that go into that. A couple of years ago, now, New Zealand launched their wellbeing plan.

P: Yeah, that was such a good thing, a defining moment.

M: Scotland, Germany, you know a few countries, [whispers] mostly women run countries –

P: Hmm, interesting.

M: – have realised that GDP is not the sole measure for whether or not you’re doing a good job when running a country.

P: It shouldn’t be the sole measure, no. The health and wellbeing of your people.

M: Mmm hmm.

P: Uh-peoples as King George used to say.

M: Uh-peoples, yes, are the peoples happy?

P: Laugh, yeah. And that should be the focus that should be.

M: Yeah.

P: We should be putting measures in place where we can start to collect data around this sort of statistics so that we can then have measurable, quantifiable numbers that we can use in arguments.

M: Yes.

P: To say this approach is working, people’s happiness, people’s content. We’re getting better social commentaries or social engagement.

M: Health!

P: Oh, health is a huge one.

M: Mental health, and all of those measures have been going backwards over the last decade. And unless we do something differently, they’re going to continue getting worse. We’re going to have higher rates of suicides, higher rates of depression, anxiety, obesity, diabetes.

P: Yeah.

M: You name it, things are falling apart from the mental health perspective.

P: And they are linked. Like mental health is one of the biggest indicators for obesity in Australia.

M: Mmm hmm.

P: And globally, it makes a big difference.

M: A lot of other countries are looking not only at GDP, but other measures to say whether or not… You know, on their report card at the end of the year when they pat themselves on the back.

P: Laugh, yeah.

M: It’s not only an A in economics, it’s an A in social sciences and all the other things.

P: Wealth distribution.

M: Yes, let’s not even talk about that.

P: Laugh!

M: This Herald/Age Lateral Economics Wellbeing Index looks at changes in education, health, work-life, social inequality and environmental degradation.

P: Mmm.

M: It doesn’t matter if you’re healthy and happy if you’ve got no world to live on.

P: Exactly.

M: And the results for overall Australian wellbeing are not good.

P: Mmm.

M: So, we’ve had a decline in the pandemic, and here’s… Let’s put some dollar values on it since we are talking GDP, a lot of time.

P: Ok, yep.

M: Worth $13.3 billion AU.

P: Sounds like a lot of money.

M: It’s a lot of money. You could fund a lot of wellbeing hubs with 13.3 billion dollars.

P: Yes, you could, definitely. Yeah.

M: Laugh.

P: Where does that sit, in terms of our, in terms of our GDP? As a percentage?

M: Oh, I should have looked into it.

P: Maybe I’ll look that one up. Leandra will look that up.

M & P: Laugh.

P: Thanks Lea.

M: So, 13.3 billion dollars is the value of the decline in our mental health since the pandemic started.

P: Mmm.

M: And we’re sitting around talking about how well we’re doing.

P: Yeah.

M: We’re not.

P: No.

M: We’re not. And look, to be fair, this is, this is kind of new. We’re a little behind the eight ball in Australia. As we’ve said, there’s other countries leading the way. But for the last 100 years there was a really good correlation between GDP, you know, in growth and financial security, and how prosperous and healthy population was.

P: Or contented the population was. The population was happy when we were earning money.

M: Not necessarily contentment, that didn’t factor in. But health measures and things like housing, water, electricity, etcetera go up as the country gets richer.

P: Yep.

M: And there’s a direct correlation to social impact and wellbeing impact when people start getting fresh water, right?

P: Yep.

M: When they have access to housing rather than living in slums.

P: Access to basic human rights.

M: So, there’s definitely a direct impact. When you’re talking poorer countries increase the GDP, you’ll increase your people’s basic access to what we think of basic human rights, right?

P: Well, they are. Water, sanitation, nutrition –

M: But we’re long past that in Australia, America, most European countries that haven’t been…

P: The developed nations.

M: Right? They have all been happily drinking water from a tap, pretty much getting their housing right, feeding their population in general etcetera.

P: Yep.

M: And so, for a while GDP has continued to grow, but we haven’t seen those increases in wellbeing in the population. And it’s because once you get to a certain point of development in your country, we need new measures then. So, I will give a little bit of slack to our government.

P: Laugh.

M: I think we’re very much a lucky country.

P: Sure.

M: But it’s time for change.

P: It’s time for new measures.

M: It’s time.

P: It’s time to look at other things. So, what are the other things that we do look at when we’re looking at wellbeing, Marie?

M: Well, maybe let’s talk about what is wellbeing? When we’re talking about wellbeing.

P: Ok.

M: So, wellbeing and happiness are a little bit different. So, it is definitely multifaceted, and it includes your mental, emotional and physical wellbeing.

P: Yep.

M: So, all three of those, and really it includes having meaning and purpose in your life. So that’s again, very closely tied to a sense of identity and self.

P: Yeah.

M: And factors into your emotional health.

P: Very clearly. If you can wake up and be excited for doing a job or a task or having something to wake up for huge amounts of physical impacts, with that.

M: Yep, and on top of that, if you can have autonomy and agency in those things, we talked about those before. It’s about also having something to get you out of bed in the morning again back to that lovely start that we always talk. About 40% of people who retire are depressed within a year.

P: Yes.

M: It’s something that gives you something to look forward to. Plan for, feel good about doing and achieving and accomplishing.

P: Yep.

M: So that’s the first one. Second, one community and connection again –

P: This is the social?

M: Yeah.

M: – and we’ve seen very much during Covid that a lot of people have been suffering from loneliness and social isolation.

P: Mmm.

M: The third, which I kind of bucket in with the fourth here as well, so physical health and mental health.

P: Mmm.

M: So, are you getting outside, exercising, eating well, sleeping well?

P: Yep.

M: And mental health? Do you prioritise mental health, are you practising kindness and gratitude? Do you manage your negative thoughts?

P: Mmm.

M: And do you actively work on your resilience, stress and positive mental health?

P: Yes.

M: Right, which is the bit that I didn’t know we had to do. I just thought happiness was a natural state.

P: Laugh! Well, I think this is what society has been prioritising a little bit more, and this has come from a lot of government led initiatives back in the 2000’s, with governments going we need to start thinking about wellbeing and having those ideas out there. New Zealand was the one that really jumped on top of it from my memory in terms of putting into policy. And that’s where Jacinda Ardern has been so proactive.

M: Mmm.

P: But these are the things that people of our mother’s generation didn’t consider. But we’re really lucky, as you said and we’re in the position where we don’t have to worry about clean running water and a roof over our heads, we can actually start considering things like resiliency, mental wellbeing, emotional intelligence.

M: Mmm hmm. What do we want out of life? Following your passions, not just trying to put food on the table.

P: Yeah.

M: Yeah, we are very privileged in that way.

P: Mmm.

M: So, that is what wellbeing encompasses. But it’s also about balance. It’s also about understanding that you need to put time into being happy and resilient and managing your mental health, your physical health, having meaning and purpose, contributing to community and connection with others. And the more that comes at you, redundancy, illness in the family, coronavirus.

P: Yep.

M: The more stresses that come at you, the more you gotta double down on those things, right?

P: Yeah, they’re more important.

M: To a certain point, when, unfortunately, your seesaw is going to get a bit out of balance. If, for instance, we have two years of Global Pandemic.

P: Mmm.

M: And maybe on top of that, if you’re in America two years of a global pandemic and a lot of political turmoil, right?

P: Yes.

M: And that will send anyone even if they’re doing the best they can to look after their physical and mental wellbeing and to reach out to people, etcetera, etcetera, that amount of change and…

P: Crises.

M: Crises will break even the most resilient person.

P: Absolutely.

M: So, wellbeing is about having the balance there and on any day we go through a lot of change and a lot of turmoil.

P: Yep.

M: And so, that’s why it’s so important nowadays compared to our parents’ generation to be putting the time in. But we’ve been through a tough couple of years, and another really good example of where you can’t help that balance is a war zone for instance.

P: Yeah.

M: When you’re just constantly in fright or flight.

P: Mmm, yeah.

M: So, that’s wellbeing. It’s about putting all the work in on those three to four things. But then also understanding that at any one point in your life things might throw that balance out of whack. And it’s about balancing the challenges with the good stuff.

P: Yep. So then, in terms of putting that into practise, this is the idea of the wellbeing hubs which is a particular passion of yours. And there was an article by Martin Seligman, our friend Martin.

M: Oh, not an article. He was a Thinker in Residence in South Australia in 2013. I love that job title.

P: Laugh! Thinker in Residence.

M: “I’m a Thinker in Residence.” Laugh.

P: Go South Australia for taking the initiative on that, to have a Thinker in Residence, to have a philosophical person up there.

M: And to have someone from the positive psychology field come and be a Thinker in Residence.

P: Yeah.

M: So, he came up with the idea of wellbeing hubs and look for many, many, many years, we have known that people are more successful in life when they practise these positive psychology interventions.

P: Yep, mmm hmm.

M: And activities, when they do the things that we talked about.

P: Yes.

M: That is our wellbeing activities, right? People are more successful. They contribute more in their jobs and to the economy.

P: Yeah.

M: And so, you want your GDP to go up?

P: You want people to be happy.

M: Right. Yeah.

P: A happy worker is a good worker. That’s a Chinese thing.

M: Very true. They’re very smart, Chinese. So many years ago, we worked out that it’s better to have happy people and our schools went okay, this is great. And all over Australia we are really quite advanced in the world with how we’ve implemented positive psychology into our curricula.

P: Like in our education?

M: Yes, we’re doing some really good things. So, I was online, and obviously South Australia took the Wellbeing hubs concept and they’ve got their kids and wellbeing programmes they’ve got resources, the Australian federal government has a bunch of resources and information. Podcasts for teachers, teacher guides, classroom activities, all of that kind of that kind of stuff to bring it into the classrooms, these concepts and ideas and to help train kids.

P: Ok.

M: But no one’s really doing much out there for everyone else.

P: So once you get out of school, it kind of falls away a little bit.

M: Like, we’ve had to do all our research here, you and me.

P: Yep.

M: And if you’re under 18 [great]. Where are people getting their information about how to live a good life? We missed the boat, right?

P: These new kids coming through great, good on you. A wonderful idea, yeah.

M: And in New South Wales there is a wellbeing framework for school kids as well. So, a lot of our state governments are on top of this, But that’s only 0- to 18-year-olds.

P: Yeah.

M: What about the rest of us?

P: Where does the rest of the population go to?

M: I’m glad you asked, Pete.

P: Laugh! Was that a nice little feed there, laugh. There you go, off you go.

M: My solution.

P & M: Laugh.

M: And Martin, Dr Martin Seligman’s solution is these wellbeing hubs.

P: Ok.

M: And essentially, they will do a lot of the same things that churches do, right? It is a space, a physical space, but also a virtual space where you can run programs and get people involved in their community.

P: And any number of diverse programs as well. It can be more than just a sporting thing or a sporting association or a knitting class or an orchid club.

M: Yeah, yeah, you can have pregnant yoga in the mornings and book club at lunch for the… anyone, anyone really, let’s be honest and…

P: Creative contemporary dance in the afternoon.

M: Mmm hmm, and then gardening in the evenings. So, whatever it is and it’s just a way to pull together a variety of activities that are all based in positive psychology research.

P: Yeah.

M: And not only give meaning, so whether you’re learning a new skill or you’re giving back or contributing or volunteering at the centre.

P: Yep.

M: Or doing something more meaningful, like teaching a class right?

P: Yep.

M: Or doing it with a group of friends or meeting new friends as you learn these new skills and then also, you know, wherever possible, building in physical health activities and elements to that as well.

P: It’s also a great screening tool as well, getting people who maybe are in social isolation for whatever reason, sometimes my personal choice.

M: Mmm hmm.

P: These are the people that miss out on engaging with other people who go, “oh, are you OK today? You’re looking a little bit lacklustre?”

M: Mmm hmm.

P: And that, that’s really important for health and mental health as well. The possibility that someone may not be processing a death in the family very well or not reaching out might be suffering from something that’s ill health, and they haven’t realised it until someone makes a comment about it. “Are you losing a little bit of weight? Have you been eating okay?”

M: Mmm hmm.

P: Or, “Have you been sleeping well?” And these are all factors that build into us being able to recognise and look out for each other, which then results in better health outcomes and wellbeing outcomes.

M: It’s a community. When you see someone every week for an hour, that’s all it is.

P: Yeah.

M: Then you look out for that person, you know, you start to build a relationship, and it’s not necessarily super awkward, like networking. Where you go just to talk, you’ve got something to do, and you can build relationships as you’ve seen [or heard] through our episode on making friends as adults.

P: Yes.

M: Yeah, it really helps to deepen those bonds.

P: Yeah.

M: As we know through volleyball.

P: Hugely.

M: All right, so wellbeing hubs. That’s my thing.

P: Laugh.

M: So, the good news is South Australia have partnered with the Playford and Na-ruh-coot (Naracoorte) Lucindale Council to co invest in some local wellbeing hubs.

P: Na-ruh-kawt (Naracoorte) for our Adelaide listeners.

M: Sorry about that.

P: Laugh.

M: Na-ruh-coot, na-ruh-kawt.

P: In Canberra, they recently launched a wellbeing hub. They got the minister out there to plant some seedlings, good photo op.

P: There we go. Shake some hands.

M: Yep.

P: Kiss some babies.

M: So, they’re starting to pop up now. My challenge to you out there is how will you get involved and make it happen, because I think around the country every neighbourhood should have a wellbeing hub.

P: Yeah, yeah. I think that would be good.

M: That, I think is the future. So –

P: As common as a library. Every suburb should have a library. Every suburb should have a wellbeing hub.

M: Absolutely, with programs to bring people together.

P: There we go.

M: All right, that’s it, we’ve had our rant.

P: Laugh!

M: 100th episode! Again, thank you so much for listening everybody. And we really appreciate hearing from you and knowing that you’re out there. So, thank you for your support. And hopefully we can make the next 100 just as interesting.

P: And in the meantime, stay happy,

M: and cynical 😊

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

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Filed Under: Podcast Tagged With: happiness, mentalhealth, podcast, wellbeing, wellbeinghub

‘Toxic positivity’: Why it is important to live with negative emotions

27/01/2022 by Marie

Andrée-Ann Labranche, Université du Québec à Montréal (UQAM)

It is almost impossible to go on Facebook or Instagram without seeing quotes or comments accompanied with motivational words such as, “Look on the bright side,” “Focus on the good things,” or “Be positive.”

If anything, the pandemic has exacerbated the phenomenon of “toxic positivity.” In Québec, the famous catchphrase, “It’s going to be OK,” is undoubtedly one of the best known examples of this.

Though well-intentioned, these phrases can end up creating more distress instead of helping. Why? Because they are examples of toxic positivity, a school of thought that operates on the principle that one should always have a positive attitude, even when things get difficult.

As a doctoral student in psychology, I am interested in internalized symptoms (depression, anxiety and social withdrawal) and externalized symptoms (delinquency, violent, oppositional/defensive, disruptive and impulsive behaviours). I believe it is important to focus on the negative consequences of “emotional invalidation” and to understand why we need to live with our negative emotions.

Emotional invalidation

When a person talks about what they are feeling, their main goal is usually to validate their emotions, to understand and accept the emotional experience. In contrast, emotional invalidation involves ignoring, denying, criticizing or rejecting another person’s feelings.

Several studies have looked at the effects of emotional invalidation. The conclusions are clear: it is very harmful to mental health. People who experience emotional invalidation are more likely to have depressive symptoms.

Emotional invalidation has many negative effects. A person who is regularly invalidated may have difficulty accepting, controlling and understanding their emotions.

What’s more, people who expect their emotions to be invalidated are less likely to exhibit psychological flexibility, which is the ability to tolerate difficult thoughts and emotions and to resist unnecessarily defending oneself.

The more psychological flexibility a person has, the more they are able to live with their emotions and to get through difficult situations. For example, in the aftermath of a breakup, a young man feels anger, sadness and confusion. His friend listens to him and validates him. The man then normalizes his conflicting feelings and understands that the feelings will not last forever.

In contrast, another man going through the same type of breakup doesn’t understand his feelings, feels ashamed and fears losing control of his emotions. His friend invalidates him and won’t listen to him. The man then tries to suppress his emotions, which creates anxiety and can even lead to depression.

These two examples, drawn from the study “Processes underlying depression: Risk aversion, emotional schemas, and psychological flexibility” by American psychologists and researchers Robert L. Leahy, Dennis Tirch and Poonam S. Melwani, are neither rare nor harmless. The avoidance reaction, which involved doing everything possible to avoid experiencing negative emotions, is often amplified by the people around us.

Some people are so affected by other people’s unhappiness that just seeing this sadness makes them unhappy. This is why they react by making positive comments. However, the ability to live with our emotions is essential. Suppressing or avoiding them does not solve anything. In fact, trying to avoid negative emotions at all costs does not bring about the desired effect — on the contrary, the emotions tend to return more often, and more intensely.

Being negative: A state of mind with ancient origins

Unfortunately, humans are not designed to be positive all the time. On the contrary, we are more likely to recall bad memories. This probably goes back to a time, ages ago, when our survival depended on our reflex to avoid danger. A person who ignored signs of danger, even once, could end up in a catastrophic or even deadly situation.

In this article, “Bad is stronger than good,” the authors, both psychologists, explain how in evolutionary history the organisms that were better at identifying danger were more likely to survive threats. So the most alert among human beings had a higher probability of passing on their genes. The result is that we are in some ways programmed to pay attention to potential sources of danger.

How the negativity bias manifests itself

This phenomenon is known as the negativity bias. Research has identified four manifestations of this bias that allow us to better understand it. One of these manifestations is linked to the vocabulary we use to describe negative events.

In a phenomenon called negative differentiation, it turns out that the vocabulary we have to describe negative events is much richer and more varied than the vocabulary used to describe positive events. In addition, negative stimuli are generally interpreted as more elaborate and differentiated than are positive ones.

The vocabulary used to describe physical pain is also much more complex than that used to describe physical pleasure. Another example: parents find it easier to judge their babies’ negative emotions than their positive emotions.

No more prefabricated sentences

Negative emotions are a product of human complexity and are as important as positive ones.

The next time someone confides in you about their emotions, if you don’t know what to say, opt for listening and emotional validation. Use expressions like, “It looks like you had a hard day,” or, “It was hard, wasn’t it?”

It’s worth noting that being positive is not always synonymous with toxic positivity — the goal of which is to reject and avoid everything negative and only see the positive side of things. An example of positive and validating language is, “It is normal to feel the way you do after such a serious event, let’s try to make sense of it.” Toxic positivity, on the other hand, sounds more like, “Stop seeing the negative side, think about the positive things instead.”

Finally, if you are unable to validate and listen, refer the person to a mental health professional who will know how to help them.

Andrée-Ann Labranche, Candidate au doctorat en psychologie, Université du Québec à Montréal (UQAM)

This article is republished from The Conversation under a Creative Commons license. Read the original article.


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

Filed Under: Finding Happiness & Resiliency Tagged With: emotions, happiness, mentalhealth, resilience, stress

The Importance of Living with Negative Emotions (E99)

25/01/2022 by Marie

Happiness for Cynics podcast

This week, Join Marie and Pete as they discuss toxic positivity and the importance of living with negative emotions.

Show notes

Men’s Shed

The modern Men’s Shed is an updated version of the shed in the backyard that has long been a part of Australian culture. Men’s Sheds are found in many cities and towns around Australia and continue to spring up internationally.

Most men have learned from our culture that they don’t talk about feelings and emotions many do not take an interest in their own health and well-being. Becoming a member of a Men’s Shed provides a safe and busy environment where men can find many of these things in an atmosphere of old-fashioned mateship. And, importantly, there is no pressure. Men can just come and have a yarn and a cuppa if that is all they’re looking for.

Dadirri – Deep listening  

The Aboriginal people of Australia have long practiced deep listening or dadirri, an almost spiritual skill, based on respect. Deep listening is inner, quiet, still awareness and waiting.  

“Australia needs to know that Dadirri can help you slow down, stop, and help you realise who you are, what you’re about, where you’re going, where you belong.” – Miriam Rose Ungunmerr-Baumann 

Transcription

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

P: Welcome back.

M: So?

P: Bright and bushy tailed.

M: So, what are we talking about today, Pete?

P: So, today is about living with negative emotions. Toxic positivity.

M: Not toxic positivity.

P: We’re talking about toxic positivity, but not enjoying toxic positivity. So, it’s the reverse.

M: We are being cynical of toxic positivity.

P: [Gasp] Cynics, yay! The cynic is back.

M: It’s even in the name.

P: Mmm.

M: Toxic.

P: Yes. Oddly enough, this came up in my lecture this week with my tutor.

M: Oh, nice.

P: Yes, and I felt very, very, very empowered by saying, you know the definition of toxic positivity is blah, blah, blah, blah, blah.

M & P: Laugh.

P: I thought I’d gotten the record when I pulled out the word thoraco-abdominal fascia.

M: Wrong podcast.

P: Laugh.

M: But what is toxic positivity then, Pete?

P: According to Andrée-Ann Labranche, who is a candidate of psychological doctorate at the University of Quebec in Montreal,

“Toxic positivity [words] are dismissive comments focused on happiness, and “all is well” that denies emotional validation.”

M: And I think this is really important because we speak so much about happiness, joy, subjective wellbeing, whatever you want to call it, and the power of that to really transform lives.

P: Mmm, oh yes. Empowering and getting in touch with it and doing all the work to encourage it and be aware of it.

M: And personally, it has changed me. It’s the flourish and thrive argument. We’ve spoken about that as well.

P: Mmm.

M: The difference between just having life happen to you and taking life by the balls –

P: Laugh!

M: – and running with it and loving life.

P: Yeah.

M: And with that kind of rhetoric, people looking in from the outside can often think, ‘Well, my life’s going… I’m going through divorce, retirement, redundancy, big life changes and things aren’t good.’

P: Mmm.

M: Grief.

P: Yes. ‘And I just can’t be happy right now.’

M: Yeah.

P: [Whispers] But that’s okay.

M: Well, we’re here to say that’s okay, but a lot of the slogans on the T-shirts and the really short, sharp, ‘nine ways to be happier’ articles that don’t go into the science or only present one-sided view of positivity can create this environment of toxic positivity.

P: Which is really negative for you and really creates trauma and depression and anxiety. And really debilitating emotions come about because of that.

M: Absolutely, and really something that a lot of men’s groups are finding –

P: Mmm, yes.

M: – over the last 10, 20 years, we’ve discussed this as well, is… Men’s Health, I know there’s a lot of articles now about mental health.

P: It’s so in the current mode of thought, because of the [high] rates of suicide for men.

M: Absolutely. So, I know that one in five people experience mental health issues in any one year. What we do know also is that when men attempt suicide when women attempt suicide, men are more successful.

P: Yeah.

M: So, what we’re saying here is that it is impossible to live in a world where everything is happy.

P: Those things are just annoying, aren’t they?

M: Laugh.

P: These really happy people, I’m just like, “Can I pinch you on the arm or something? Just give you something to deal with.” Laugh.

M: And things go wrong constantly. And it’s all well and good when things are going well and life is happy and you’ve got a lot to be grateful for.

P: Yep.

M: But that is not sustainable.

P: Mmm.

M: There is no way to avoid pain and trauma and grief and at the same time experience happiness. You could go crawl into a hole and do nothing, but you’ll experience no joy as well as no pain.

P: Mmm. This is what Labranche is talking about. She’s talking about owning your negative emotions and confronting them and giving them space.

M: Yes.

P: Actually going, it is permissible for you to feel low to feel down, and that’s really important because that emotional validation is so vital for us. If we don’t get these negative emotions, she says in the article, they keep coming back and they come back with more velocity and more intensity.

M: Absolutely. It’s like spending on a credit card, you keep making transactions and eventually you’ve got to pay the bill.

P: Yes, yes! Oh, I like that analogy.

M: Eventually, you know someone’s going to come knocking on your door and the time will come. You pay it, or you do the work, and you feel the pain and you do the processing, and you do the self-growth or it comes out in really unhealthy ways, like anger and violence.

P: Oh yes. Labranche talks about that being the externalised symptoms of delinquency, violence, defensiveness, disrupted miss and impulsive behaviours.

M: And a lot of that comes from perhaps being around a toxic positivity environment where people haven’t felt that they could be sad or angry or mad, or also where they don’t have the tools, the language.

P: Mmm.

M: Or society hasn’t allowed them, particular again with men, to feel that they can have a cry or that they can have a vent to a friend and a lot of the times they’re told to suck it up.

P: Yep.

M: We’ve really got that culture, that Aussie bloke culture here in Australia. But there are similar, similar pressures, societal pressures with a lot of Western men.

P: Mmm.

M: Now there are some other cultures around the world where men are encouraged to have tantrums and cry and throw plates and show their emotion and again there’s a difference between a negative emotions and negative behaviours.

P: Yes.

M: We’re not at all condoning violence, but to show that emotion and that is seen as a sign of strength.

P: Mmm, yeah

M: Our country is not like that.

P: I think it’s changing.

M: It is.

P: I do think the conversation is changing in Australia. We are an inheritor of the British stiff upper lip.

M: Mmm hmm.

P: I think that there’s a lot more conversations, a lot more awareness about it now, anyway. And there are things like the Men’s Shed, for example, which is encouraging that conversation and encouraging that safe space for emotional expression and for emotional intelligence to come forward.

M: Absolutely. Before the show, when we were doing our research, we were talking about what happens when people approach life with a toxic positivity mindset.

P: Mmm.

M: So, the reason you want positivity to balance out negativity is that we are wired and hardwired to look for the negative. If we finish a project, what do we do? We call them PIR’s, in the corporate world, you go and look at everything that went wrong so you can not do it again next time.

P: Laugh.

M: It’s continuous improvement.

P: Yeah.

M: You finish a sports game and the coach says, “All right, here’s what we didn’t get right this time. That’s what we’re going to work on in the gym next week.”

P: Mmm.

M: We mess something up and we berate ourselves and we think, ‘Why didn’t I do X, Y and Z,’ so that is natural evolutionary, biological hard wiring in us. The people who are better at looking out for the dangers around them lived, right?

P: We’re hard wired to see the negative.

M: And so also adding in the positive isn’t about over indexing on the positive and not seeing the negative. It’s about balancing out what we’re naturally doing with the negative.

P: Yeah, and giving space to both.

M: Yep.

P: That’s the, that’s the good part.

M: Balancing it, balancing it.

P: For sure.

M: And when it becomes toxic is when it becomes the only thing.

P: Mmm.

M: Just like only being negative, only being positive and not allowing yourself or others to have space to experience those negative feelings –

P: I did some work around this. Sorry, sorry about cutting you off there. I did some work around this with a therapist a few years back, and I found it very difficult to give voice to that negative… that, that sort of negative area. Sorry for the positive side of the negative.

M: Mmm hmm. The silver lining?

P: Yeah, it was It was really difficult. And I remember being in the corner of the room and actually physically I was like that little black spot, it needs a voice you need to give it a voice. And I was like, “I can’t allow it to come out.” So, it took a lot of work and a lot of imagery and physical-isation to actually even acknowledge that.

M: Yeah.

P: And I think that, that’s something that maybe a lot of people do struggle with is going, “No, there is something, there is something in the negative that you’re allowed to actually express.”

M: Yep.

P: And get it out there and talk to a friend to talk to a trusted one. Talk to a loved one about it.

M: Or find a psychologist.

P: Yes.

M: Or psychiatrist you can talk to.

P: Yeah.

M: All right. So, the reason that toxic positivity, you know, it’s at the wrong end of the spectrum there. You want to be in the middle with a good mix of positive and negative emotions and experiences. You want to be able to look at the negative emotions and find the positive out of them and look at the positive and in a way to better yourself in the situation.

P: Mmm.

M: Also, be able to pull back and have a look at things that didn’t go right or could have been done better so that we can learn.

P: To help you move forward.

M: Yep. And that’s, that’s not going to change. Let’s be honest.

P: Laugh.

M: But where toxic positivity can be really harmful is when someone comes to you and wants to express negativity, something that’s gone wrong, whether it’s grief or shame, or any raft of negative emotions, and we emotionally invalidate what they’re saying.

P: Yeah, yeah. That’s the, “Oh, can’t you just be happy?”

M: Yes.

P: “Can’t you look at the positive? Can’t you see what you’ve got that’s brilliant?

M: Mmm hmm. “That’s really sad, but I’m sure it won’t be that bad.”

P: Yeah, that’s what we don’t want to do.

M: “What do you want for dinner?”

P: Laugh. “Let’s have a cup of tea.”

M & P: Laugh.

M: Yep.

P: That’s definitely what we don’t want to happen. So, if you’re dealing with someone who has that need or desire to express some negativity, the first thing you need to do is to acknowledge it.

M: Validate their emotions. You don’t also have to understand their emotions. So, if it’s real for them, it’s real.

P: Exactly.

M: And so, we teach a lot of this in my company. Actually, if someone is going through a tough time, even if it wouldn’t even rate on your scale of tough to not tough, even if it’s not even on there. If they’re not coping, if they’re having a hard time, then they’re going through something that requires validation.

P: Yes.

M: And requires, you know, the person on the other end to stop and listen.

P: Yeah.

M: So, there’s some great examples from a study by American psychologists, and they looked at two examples. So, one in the aftermath of a breakup. A young man feels anger, sadness and confusion. His friend listens to him and validates him. The man then normalises his conflicting feelings and understands the feelings will not last forever.

P: Hmm.

M: So, amongst that he would also not feel alone as well, which is really important.

P: Mmm.

M: In contrast, we look at another man who is going through the same type of breakup and doesn’t understand his feelings, feels ashamed and fears losing control of his emotions. His friends invalidate him and won’t listen to him. The man then tries to suppress his emotions, which creates anxiety and can even lead to depression.

P: Yeah, definitely.

M: And as hard as it is to rock up to your mates at the pub after a few beers and ball your eyes out and be like, “I just don’t know why she left me. She was the love of my life, and I feel bad, or I messed up or it was all her fault.”

P: Laugh.

M: Whatever it is, being able to have some friends listen and go, “that sucks, mate. Yeah, I’m on your side. She was horrid, I never liked her in the first place.”

P: Laugh.

M: “Let me buy you another drink.”

P & M: Laugh.

P: Having friends who will do that for you and let you vent and process.

P: Yeah.

M: Process as well, is so important to healing.

P: Yeah.

M: The other thing we want to talk about was avoidance reaction.

P: Well, that’s the whole thing of doing everything possible to avoid negative emotions. Like the minute you feel something you go “La la la la, I’m going to go with the here and jump up and down and pretend to be a unicorn, and everything will be fine!”

M: [High pitched, shrill voice] Fine! It’s the word fine, isn’t it? I’m fine!

P: Laugh, yes. We know what that stands for? Did we maybe want to look that up because I don’t know if we’re allowed to say that on air, laugh… F’d up, Insecure, Neurotic, and Emotional.

M: Mmm hmm. Fine. Okay, fine. Just fine.

P: Laugh! And this is this is this is where those negative emotions, if we don’t address them and don’t give them the space they do return more often and with greater intensity. And the Labranche talks about that in the article that we read for this week, it really is important to give those negative emotions space. It’s like the universe just keeps going, “Oh, you didn’t learn the lesson? Here it is again.”

M: Laugh.

P: “And here it is again.” “And here it is AGAIN!” Laugh.

M: So, I’ve been reading this book called Reasons to Stay Alive, and it is that macabre I will say.

P: Mmm.

M: It is also based on the science behind the idea of talking about suicide, depression and anxiety and how if done right and sensitively, it can actually help people to not commit suicide. So, opening up these conversations there’s another great Netflix series called 13 Reasons Why.

P: Ahh.

M: Where the main protagonist kills herself and leaves behind a range of tapes for the people in her life to listen to.

P: Wow.

M: Yep, and when done sensitively and with the appropriate disclaimers and next steps of people who may be struggling, it’s really important to broach these conversations in appropriate ways. So, the books by Matt Haig, his a famous author, and he’s written a bunch of other stuff. But he has struggled through his life since his twenties with anxiety and depression, and I just love this quote of his. So, he says, “You need to feel life’s terror to feel it’s wonder.”

P: Oh. Mmm. It’s like experiencing both sides of the seesaw.

M: Absolutely. So, he talks about depression and anxiety through his book and what that means to him acknowledging fully that that means something completely different to other people, everyone experiences that differently. But he also talks about how you don’t appreciate the sun rise until you’ve thought about ending it all.

P: Mmm.

M: You don’t appreciate toast and coffee on the porch with your wife until you’ve been so low that you thought you couldn’t go on. So, there is something about that negative emotion that can have a silver lining.

P: Yep.

M: It can, once you get through it, make the life on the other side that much more meaningful and precious. And again, definitely with me since the accident.

P: Mmm.

M: Just feel that there’s so much in this world, in this life, to explore and that brings joy and satisfaction and laughs and happiness and all of that, that we’ll never get through it all in a lifetime.

P: Yeah.

M: And so, every second spent pursuing it is a blessing.

P: I’m with you there.

M: Yeah. Alright, we’re starting to run out of time, so we might just skip into negativity bias.

P: Yes, it’s the vocabulary for negative experiences, so many words that we have for… We have more words in our vocabulary… It’s so much easier to describe negative experiences than it is to describe positive experiences, so it’s easier to go negative. It’s easy to look for something that confirms your negative belief.

M: Mmm hmm.

P: Sometimes they said, this is about reframing it’s about “Okay, well, maybe I need to do that for my positive experiences as well”, learning to recognise the positive experience, but then dive a little bit deeper into it and go, “Okay, well, was I happy or was I elated? Was I euphoric?” It’s giving that little bit more of a descriptive label, if you like, so that you actually spend some time dwelling on how –

M: Good?

P: – bloody fabulous it was! Laugh.

M: And again, negative bias is another scientific word which just pretty much says what we spoke about earlier this episode. We are geared to notice the negative and dwell on the negative.

P: Mmm, yep.

M: So, we have a bias towards negative. If you’re not proactively looking for that silver lining or being grateful, practising gratitude is a great way to be re-wiring the brain for the positive. Such a simple exercise to add the balance back in, then your natural evolutionary self, the… is it the limbic? Which part of your brain?

P: That’s the emotional brain, yep.

M: The ah… fight or flight old school. Amygdala. [pronounced uh-mig-dar-la]

P: Laugh! Amygdala. [pronounced uh-mig-duh-luh] Laugh!

M: We will forever disagree on this.

P: Laugh.

M: But if you’re not taking control of those centres of the brain or balancing them out and letting them run rampant through your head. Then you will most likely be in that negative area forever.

P: Yeah, yeah so true. So, filter your negativity bias, get some positivity bias in there every now and then as well.

M: Yep. All right, so we had to tips to finish up. So, tip number one. When people come to you and they’re going through bad times, it might feel like you’re helping them to help them see the positive. But really, what you need to do is take a breath, validate what they’re saying. Yes, I hear you. Yes, I understand that sounds tough, sad, etcetera. And also listen.

P: Mmm.

M: Rather than jumping straight into solving motion, which is where my head goes, just sit and listen and let them know it’s all right and you’re there.

P: There’s a thing you can reference called deep listening, and it actually dates back to traditional aboriginal culture. But yeah, that ability to listen in Western society particularly, we don’t listen well. We are not good with silence. Asian cultures are better at it.

M: It just feels so awkward, doesn’t it?

P: That’s the thing. It is awkward for us. So, it’s a little tip.

M: And then the next thing is for you. You and me, is to learn to recognise negative feelings and talk about them, obviously in an appropriate way. I see a lot of people who are struggling with this part of their lives who post rants on Facebook, and that’s a place that’s going to make you more lonely.

P: Yep.

M: People don’t respond or know what to do with a lot of those posts.

P: Yeah.

M: But reach out to someone. Reach out to someone and go have a coffee with them and let them know what’s going on your life and again just ask them just to listen, right.

P: Mmm.

M: There will be time for solving stuff later or working out a plan forward later. But to begin with, you need someone who can listen or pay a professional. And then eventually, though, you do want to stop just talking over and over and over and over about the negative thing and start taking steps to –

P: – Action something.

M: Yeah, to bring some of that positivity back in and to start balancing that out, but only when you’re ready.

P: Yeah, mmm.

M: Alright and on that note,

P: have a happy week.

M: And stay cynical.

P: Laugh!

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

Please note that I get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks!  

Filed Under: Podcast Tagged With: happiness, mentalhealth, resilience, ToxicPositivity

How to change your mindset with this simple Best Possible Self exercise

20/01/2022 by Marie

What is the Best Possible Self Exercise? 

When I first started exploring the world of positive psychology, I admit I was a huge cynic. I didn’t understand the science behind the bright t-shirt slogans that yelled “Choose Happiness!” and I railed against ‘toxic positivity’ and perceived band aid solutions to deep mental health issues.  

Years later, after interviewing dozens of global experts and reading countless peer-reviewed research articles, after studying and gaining certifications, and after podcasting and writing on the topic of happiness every week, I admit there are some topics that still make me sceptical. Granted, the list is quite short now, and although these truly are scientifically proven to increase life satisfaction, when it comes to meditation, mindset exercises and positive affirmations, they’re just not for me.  

Having said that, as an author and blogger, I cannot deny the power of writing or journaling. Writing helped me to not only recover from depression and trauma. It also helped me discover the power of positive psychology and a love of life. That’s why I’m happy to be exploring the Best Possible Self exercise this week, one of the most widely used Positive Psychology Interventions – even though it really boils down to being a mindset exercise but in long-form writing. But as with all topics on this site, it is science-backed and has been proven to help people be more optimistic and achieve a happier, healthier life. So, read on! 

What’s the Science? 

Time and time again, the personality trait of optimism has been shown to increase wellbeing, leading to greater physical wellbeing and even longevity. Optimists are happy people, who look forward to the future, and believe things will work out. That’s not to say that bad things don’t happen to them or that they don’t feel the appropriate negative feelings – like sadness, frustration or anger – because that is a natural and healthy response when things go wrong. Instead, optimists have a level of resilience that allows them to work through their feelings and move forward quickly. 

“Everything will be okay in the end. If it’s not okay, it’s not the end.” – John Lennon 

So, if optimism has so many benefits, then wouldn’t it be great if you could learn it? Well, you can. All it takes is the Best Possible Self exercise, which many researchers have studied and determined it can positively impact people’s mindset and increase optimism – leading to higher levels of mental and physical wellbeing. 

In one study, researchers asked participants to write about their best self across personal, relational, and professional dimensions for five minutes a day, over two weeks. They then measured the effects on optimism and mood after one day, one week and two weeks. The results showed that participants had significantly larger increases in optimism compared to people who simply wrote about daily activities, both after only one session and over two weeks.  

A second study, led by Sonja Lyubomirsky and colleagues, lasted four weeks and played with some factors to see what might detract from or amplify the results. Not surprisingly, the study supported previous research validating that the BPS exercise significantly boosted positive affect and flow. Additionally, they found that there was no difference in results when completing the exercise online versus in-person. However, students who read a testimonial about the benefits of BPS had the best gains in wellbeing compared to those who read neutral information or completed a control task. “The results lend legitimacy to online self-administered happiness-increasing activities and highlight the importance of participants’ beliefs in the efficacy of such activities for optimum results,” said the researchers.  

Convinced? Let’s get started! 

How to do the Best Possible Self Exercise 

Time: 10-15 mins per day for 2 weeks 

What you need: Pen and paper or journal 

This is a simple exercise that can have profound impacts. All you need to do is set aside 10-15 minutes a day for two weeks. Find somewhere quiet or peaceful to sit and write continuously about your imagined best possible future. Let all ideas come freely, don’t sensor anything… even bad grammar or spelling. Let it all out on paper. 

STEP 1: Block some time in your diary or calendar to dedicate to this activity over a 2-week period (or more). Lock it in so it happens! 

STEP 2: Decide how to organise what you want to write about. You can try social, health, academic and career, or personal, relational, and professional, or come up with your own dimensions.  

STEP 3: Sit somewhere quiet and distraction free. Set a timer for 10-15 minutes. 

STEP 4: Write on paper about your realistic best possible future self for each category. Imagine that you are happy and have all you want. You have worked hard, opportunities have presented themselves, and you have taken them. You have achieved all that you imagined possible. Think about the steps that would be needed to get there, and how you would feel making that positive progress. When painting your ideal future, be as specific as you can. Who would be there with you? What would you be doing? How would you do it? What would you see, hear, taste, smell? Be descriptive and imaginative and really put yourself into a day in the life of your best possible future self. 

STEP 5: Repeat the exercise the next day, and the next, and the next. Stick with it for at least 2 weeks.  

Before you go: Final Words of Caution 

Be realistic: You may be tempted to write about a future in which you win the lottery or marry your (already married) high-school sweetheart. Be careful to be realistic about your best possible future self. If you spend too much time wanting something that simply cannot happen, then it can often have negative mental health impacts. 

Focus on the future: Similarly, make sure you stay focused on the future. Another trap is to spend too much time worrying about what you did or didn’t do in the past that will prevent your best possible future self from being realised.   

That’s it. Happy writing! 


Want to make happiness a habit in your life? Simply subscribe to the Happiness for Cynics podcast and my email newsletter for your weekly dose of happiness!   


Want the science? Check out these studies 

King, A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798-807.  

Layous, K., Nelson, S. K., & Lyubomirsky, S. (2013). What is the optimal way to deliver a positive activity intervention? The case of writing about one’s best possible selves. Journal of Happiness Studies, 14(2), 635-654.  

Meevissen, Y., Alberts H., & Peters, M. (2011). Become more optimistic by imagining a best possible self: Effects of a two-week intervention. Journal of Behavior Therapy and Experimental Psychiatry. 42, 371-378 

Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Baños, R. M. (2019). Effects of the Best Possible Self intervention: A systematic review and meta-analysis. PloS one, 14(9). 

Filed Under: Finding Happiness & Resiliency Tagged With: BestPossibleSelf, flow, happiness, inspiration, mentalhealth, Optimism

How to be Your Best Possible Self (E98)

18/01/2022 by Marie

Happiness for Cynics podcast

Join Marie and Pete as they discuss being your Best Possible Self and the exercise that may be your key to happiness.

Show notes

Want the science? Check out these studies 

King, A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798-807.  

Layous, K., Nelson, S. K., & Lyubomirsky, S. (2013). What is the optimal way to deliver a positive activity intervention? The case of writing about one’s best possible selves. Journal of Happiness Studies, 14(2), 635-654.  

Meevissen, Y., Alberts H., & Peters, M. (2011). Become more optimistic by imagining a best possible self: Effects of a two-week intervention. Journal of Behavior Therapy and Experimental Psychiatry. 42, 371-378 

Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Baños, R. M. (2019). Effects of the Best Possible Self intervention: A systematic review and meta-analysis. PloS one, 14(9). 

First Calendar

Who Made the First Calendar? Historians believe timekeeping goes as far back as the Neolithic period, but actual calendars weren’t around until the Bronze Age in 3100 BC. The Sumerians in Mesopotamia made the very first calendar, which divided a year into 12 lunar months, each consisting of 29 or 30 days.

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

M: Happy New Year!

P: Happy 2022! Woo, woo, woot!

M: Laugh.

P: I’m sure there’s something numerical about 2022 that’s going to be fabulous really. 2-0-2-2. What is that? that’s 2 and two 2’s are 4 and it’s 6… but it’s all 2’s, tea for two?

M: Laugh, we’re starting the year on a high here.

P: Laugh. Tea for two, there we go, it’ll be teatime. Laugh.

M: I never asked, have you been drinking Pete? Laugh.

P: …Maybe. No, I haven’t. I’ve been working all day. I’ve had a very busy day, but that’s good for the new year.

M: Yes, it is.

P: Yes, in honour of the God Janice.

M: …Wah??

P: The New Year was started by Caesar in 45 B.C. It was the first New Year’s Day.

It was named January in honour of the God Janice, who has two heads, one looking forward and one looking backward.

M: Ahh…

P: Which is why New Year is such a great time to project and look forward to what is to come but also reflect and look back on what was.

[Starts talking in an ethereal prophetic voice]

And use that as a launching pad to launch yourself forward into your new domain and [voice better louder] New dominion as ruler of the world!

M & P: Laughter!

M: All right, on that note.

P: Laugh.

M: We are here today –

P: Still Laughing.

M: – to look forward.

P: Look forward. How cool it be, though, to go, “Meh, don’t like this calendar. I’m going to make a new one. Everybody, you gotta start on this. We could have 364 days.”

Everyone: “It doesn’t work.”

P: “Oh, all right, all right. I’ll do a quarter day every year.” Laugh.

M: That kind of was probably the first calendar that was built on a bit of science. Astronomy?

P: Mmm. I don’t know, but I’ll give it to you.

M: Well, it must have been, because they got it kind of right, didn’t they?

P: Yeah.

M: We’re just guessing here now.

P: Yeah.

M: We’re just having a conversation.

P: Yeah, but 45 B.C. that’s yeah… But apparently the New Year’s Day goes back 4000 years.

M: Oh.

P: So, there were, ancient Egyptians used to celebrate a New Year’s Day. So, it wasn’t the Romans.

M: Well, a lot of other cultures, non-Western cultures, have this idea of cyclic time and things happening around seasons. And obviously there was collecting of grains and seeds.

P: Harvesting.

M: …Well, harvesting kind of requires a little bit more organisation rather than just gathering.

P: Laugh, yeah.

M: But you would have an idea of the seasons, definitely.

P: Hmm.

M: So, that cyclical idea of time, I think –

P: – was always present in ancient cultures? Yes.

M: I think in some way, particularly in Eastern culture and the cultures that believe in reincarnation or the ecosystems and everything coming and going, but just being movements of energy.

P: So, the hippies had it right. The celestial dancers were onto something. Let’s get naked in the full moonlight.

M: Laugh. So, what we’re talking about today really is a good time of year to be looking at. We’re talking about ‘Best Possible Self’, activity or exercise, and this is probably one of the most popular, or most prescribed or widely used positive psychology interventions.

P: Oh, what is it, Marie? What is it? What is it? What is it? Tell me. Tell me now!

M: Laugh. So, uh, okay. We’ll get there, we’ll get there. We’ve got 20 minutes.

P: I can’t handle the suspense!

M: Laugh. And so, the ‘Best Possible Self’. You can probably already kind of guess where we’re going with this. This is one of those topics that is really borderline for me, though.

P: Oh, oh we love that because you sort of sit there and get a little twinkle in your eye and you start twitching.

M: Laugh.

P: I can do this, really I can grr, grr, grr.

M: There are few things in my journey of self-discovery, when it comes to positive psychology, that I’m still really on the fence about.

P: Laugh.

M: So, meditation.

P: Yeah, we know. Laugh.

M: Mindfulness exercises and positive affirmations are probably three of the ones that we’ve discussed in the past that I’m like, eh?

P: So, is ‘Best Positive Self’ a positive affirmation? Or is this something slightly different?

M: It’s along the same lines as positive affirmations.

P: Mmm.

M: Definitely, mindset exercise and coming back to new year – new you. A lot of people are setting new year’s resolutions.

P: Yep

M: By this point in the year, a lot of people have given up on their new year’s resolutions.

P: Laugh! I’ll start again next week. It’s fine.

M: Laugh. And maybe you did set some new year’s resolutions that you haven’t been able to keep for a variety of reasons. A lot of us do that. And maybe you’re looking for something to replace that already in week three of January as we kick off our year.

P: Mmm.

M: And maybe ‘Best Possible Self’ is a new activity that you might be able to stick with.

P: Okay, okay, let’s dive in. What are we doing?

M: Essentially, it’s a mindset exercise, but it’s in writing.

P: Ok.

M: So, pretty much what we’re trying to do is increase optimism.

P: Oh, okay. Yep.

M: As a personality trait, optimism has been shown to increase well-being and leads to greater physical well-being and longevity.

P: Oh, yes, yes, yes, yes, that’s been proven heaps. And it is so obvious. Happier people get better stuff.

M: Yep.

P & M: Laugh.

P: Scientific language there.

M: And they don’t die.

P & M: Laugh!

M: Okay, well, they do. Everybody dies.

P: They do, yep.

M: Taxes, they get taxed too, but they’re happy about it.

P: Laugh.

M: So… laugh.

M: So, optimists are people who look forward to the future and believe things will work out. So, there’s a great quote often attributed to [John] Lennon, which is,

“Everything will be OK in the end. If it’s not okay, it’s not the end.”

P: Oh, I like that. Oh, that’s great, I’m going to put that on my wall. Laugh.

M: And it’s very much the mantra of optimists. So just because you’re an optimist doesn’t mean that you are practising toxic positivity.

P: Eeuggh, yeah.

M: It’s important to make this distinction, and a lot of people who don’t understand past the T-shirt slogan, like to throw this at psychologists and researchers.

P: Yep, yep.

M: But what we’re saying here is that it doesn’t mean that bad things don’t happen to optimists or that they don’t feel the appropriate negative feelings.

P: Mmm. When necessary, yeah.

M: Like sadness or frustration or anger, because that’s natural and healthy when things go wrong.

P: Yes.

M: Instead, optimists have a level of resilience that allows them to work through their feelings and move forward quickly.

P: Quickly being the operative word?

M: It allows them to move through and out the other side.

P: Mmm.

M: Now, sometimes some things take longer.

P: Mmm, yep. Major life events.

M: And some things will always impact you forever more. Definitely. People who are dealing with grief, a lot of them would say they’ll never be the same.

P: Yep.

M: And that’s fair and fine.

P: Mmm.

M: But people who are optimists will find a way to keep living and to work through that.

P: Yes.

M: And move forward often quicker, I won’t say quicker, but in a more constructive way. They won’t get stuck.

P: And it’s more than just looking for the positive, isn’t it? When you’re an optimist, it’s not about looking at the glass half full.

M: It is. It’s about that resilience as well.

P: Yeah.

M: So, when things go bad, you know how to process it.

P: Yep.

M: So, that comes with a certain level of EQ or emotional intelligence,

P: Yes.

M: that is needed in order to move through that. So, the most optimistic person with no emotional intelligence would still probably hit a roadblock.

P: Yeah.

M: That’s where you bury things rather than process.

P: Yes, yes, yes.

M: But you need both. But with both the world is your oyster. All the research shows that you’re going to have a far more successful life. You’ll earn more, you’ll amass more wealth, which is not a measure of happiness. But who’s going to say no to more money.

P: Laugh, true. Is it because it enables you to do other things?

M: Exactly. You’ll have more friends, and deeper friendships with friends. You’re more likely to get married, have successful relationships. All of the stuff that we’ve discussed on this show.

P: Yeah.

M: So, optimism is worth striving for.

P: Mmm.

M: Now, what we’re talking about here with ‘Best Possible Self’ is a way to learn optimism.

P: Ooh. Get your study hats on people. Red pencils and blue biros out please.

M & P: Laugh.

M: [whispers] We don’t use red pens anymore, that’s seen as negative.

P: Oh, but aren’t we hardwired to focus on the negative? I confused!

M: We are. So, we want blue pen or… anyway, that’s a whole other thing.

P: Just give me a box of crayons, I’m ready.

M & P: Laugh.

M: So, the great news is that research has shown ever since, way back in 2001, there was a study by… King. Mr King.

P: Mr King, laugh.

M: Of ‘The health benefits of writing about life goals, personality and social psychology.’

P: Oh, okay.

M: So, all the way back in 2001, was probably one of the first articles about this. And since then, quite a few people, including our one of our favourites, Sonja Lyubomirsky, has looked into it.

P: Yes.

M: And all of them are finding that this ‘Best Possible Self’ exercise, which really focuses on increasing positive mindset and optimism, is beneficial and works.

P: Okay.

M: So.

P: Laugh, so do it people.

M & P: Laugh.

M: So, let’s dive into some of those studies. So, in one study researchers asked participants to write about their best self across three different dimensions. Personal, relational, and professional for five minutes a day over two weeks.

P: That’s, yeah.

M: Anyone can do that.

P: It’s surprisingly hard to do five minutes of that intense reflection. Like that’s challenging for a lot of people. It’s shining –

M: Even if it’s across three different areas?

P: Yeah.

M: It’s kind of like meditation, right? The first time you do, you might stare out the window for four minutes and go, aahhh!

P: Laugh.

M: And then have 60 seconds of really intense writing.

P: But it is a training exercise, and that’s why I think what they’re saying here is that it’s not enough to do it just once a week. It has to be consistent over two weeks to get these effects, yes?

M: Yep, but only five minutes a day. That’s so doable. The busiest of busy people can normally fit five minutes into their day. But the one thing I’d say do not forget to schedule in downtime and rest so important. And that doesn’t mean just eight hours of sleep.

P: Oh no, no, no, no. It’s like, you gotta have your hour of you time.

M: Yep. So, five minutes a day over two weeks. And then the researchers measured the effects on optimism and mood after one day, one week and two weeks. And the results showed that participants had significantly larger increases in optimism compared to the people who simply wrote about daily activities.

P: Ok.

M: And the best part is they saw that both after only one session and over two weeks. So, it only takes one session of writing and thinking about ‘what could my best future look like’ to have profound impacts on your day.

P: Mmm. It’s the same thing with self-talk. If you’re always going ‘Oh, the sky is grey, the cat is black, you know, the toilet’s not clean.’ Laugh.

M: Laugh.

P: You’re constantly reinforcing that, that down.

M: Eeyore.

P: The Eeyore moment, exactly. A.A. Milne had it right, laugh.

M: All right, so that was the first study. The second study, again there are many, many studies, and we’ll put a few of them in the show notes for you. If you’re interested in the real science, the hard science.

P: Laugh.

M: Which I hope some of you are, cause otherwise I’m talking to no one, laugh.

P: [Whispers] Don’t trust us, we don’t know what we’re talking about. Laugh.

M: So, the second study was led by Sonja Lyubomirsky.

P: Ah, Sonja, we love her.

M: And this one lasted four weeks, and they played with a variety of factors to see what might increase optimism even more, or what might detract from the exercise. So, a couple of things they did… So, not surprisingly, in the study it supported previous research that validated the ‘Best Possible Self’ exercise. It significantly boosted affect, positive affect, and flow. And, of course, flow is something we’ve also spoken about before.

P: Yep.

M: But sitting down and writing is a great way to finding flow.

P: Accessing that really beautiful spot where everything just happens.

M: Yep, so additionally, though, they found… They got some people to do this exercise online and other people to do it in person.

P: Online, as in writing it down online.

M: Yes.

P: Oh, okay.

M: And we’ve spoken before about the difference between handwriting and typing.

P: Yes.

M: What they found for this exercise was there’s no difference in results when completing the exercise online versus in person.

P: Oh! That means there’s no excuses.

M: No excuses. And then the other thing they looked at was how pre-positioning the exercise might impact on outcome. So, students who were at a testimonial about the benefits of ‘Best Possible Self’ had the best gains and well-being compared to those who read neutral information about a control task. They say –

P: Setting them up for success?

M: – the results lend legitimacy to online self-administered happiness, increasing activities and highlight the importance of participants belief in the efficacy of such activities for optimal results. So, you can’t come in being a sceptic –

P: Mmm, yeah.

M: – for all you cynics, you’ve got to understand the science, understand why this impacts your brain and how in a way we say you’re tricking your brain. But really, what you’re doing is retraining.

P: I think training is a better word. Yeah, I like that word when you’re talking about changing things up.

M: And when you understand that that’s how this works and that there is science behind it, and you go do it yourself then you see the benefits.

P: Mmm, yeah. The brain is easily… it’s not easily manipulated, but we can manipulate it.

M: Yes.

P: We can project. And that projection factor. It’s not hippie nonsense and poppycock.

M: We can adjust.

P: Yeah.

M: We can adjust for that negative bias.

P: Yeah, definitely. It’s looking for the red car when you buy a red car and all of a sudden you see red cars, you put it out there in front of you and I think that’s the underlying principle of this.

M: Mmm hmm.

P: If you actually write it down, what your best possible self is when someone says to you, “What do you want to be?” You’re like, “I want to be a fireman!” because you thought about it. You’ve imagined it. You’ve imagined yourself in that outfit with the great calendar and the puppy dog and yeah, the big truck that goes ‘Beep, beep!’ Who doesn’t want to be a fireman?

M: Be a fireman? Or be with a fireman?

P: Laugh.

M: Alright, so how do we do the Best Possible Self?

P: Oh, here we go. Now we’ve got to the work people.

M: You’ve got to do the work. The good news is it’s really simple. All you need is a pen and a paper or a journal.

P: Ok.

M: And I’m going to bump it up to about 10 to 15 minutes.

P: Oh! Quelle dommage.

M: For just two weeks. So, the Lyubomirsky study, was a four week study and they went, I think, all the way up to 15 minutes.

P: Ok.

M: The first study we mentioned was five minutes for two weeks. I’m going to kind of go somewhere in between, two weeks and say, let’s put some time, 10 minutes, put 10 minutes into it.

P: Ok.

M: So, simple exercise with profound impacts. Find somewhere quiet or peaceful to sit and write continuously about your imagined, best possible future. You want to let all ideas come freely, Don’t sensor anything.

P: Mmm.

M: And don’t even worry about grammar or spelling. Just let it all out.

P: Yes, I bought it.

M: You wanna. You wanna let that flow find you.

P: Yep.

M: So, the first thing to do is step one, block sometime in your diary or calendar to dedicate to this activity over the period you’re going to do it. Lock it in so it happens.

P: Mmm.

M: If you don’t have the alarm going off or the reminder reminding you, it won’t become a habit and you’ll forget.

P: You’ll forget.

M: Plain and simple.

P: Yep.

M: So, lock it into your diary and set a reminder on your phone. Secondly, decide how you want to organise what you want to write about. So you could try, like Lyubomirsky’s study, four different areas, which are social, health, academic and career.

P: Mmm hmm.

M: Some people may not have a career. There might be students. Some people may not have an academic life, they’re just working.

P: Yep, it could be anything.

M: Yeah.

P: It could be losing weight. It could be eating better.

M: Well, social and health would probably cover those as well. So, find what works for you. The three from the first study were personal, relational and professional.

P: Ok.

M: So, group what you’re going to write about so that you can consistently right about these things over time and dig into them. Or you can come up with your own dimensions, as you mentioned. All right, so group them and then sit somewhere quiet, distraction free and set your time of 10 to 15 minutes. So, what you want to do is write about your realistic, best possible future self for each category.

P: Ok.

M: So, imagine that you’re happy and have all that you want in your social category, right? So, what does it look like to have the friends and the family that you want to have the interactions that you want to have? You’ve worked hard, opportunities have presented themselves and you’ve taken them.

P: Mmm.

M: So, you’ve achieved all that you imagined possible. So, think about the steps that would be needed to get there. How you would feel making that positive progress.

P: These are good things to write down on a white board or something, so that if you are finding yourself stuck in this righting moment, you’ve got those little prompts to platform launch you into more writing. If you’re getting stuck, that might be a really good idea.

M: Just remember to be specific as you can. Who would be there with you? What would you be doing? How would you be doing it? What would you see? Hear? Taste, Smell?

P: Yep.

M: Be descriptive and imaginative. And really put yourself into a day in the life of your best possible future self. And it might change over time. So, what you write about on day one may not be the future that you land on.

P: Mmm. That’ll be interesting to see.

M: But you want to be as specific and imaginative and descriptive as possible. Now, you then repeat the exercise the next day and the next and the next, and stick with it for at least two weeks. That’s it.

P: Okay.

M: Before we go, though, two things I just want to call out about what we just spoke about. The first one was a realistic, best possible self. So, you might be tempted to write about a future in which you win the lottery or marry your already married high school sweetheart.

P: Laugh.

M: Well, that ain’t going to happen, right?

P & M: Laugh.

M: So be careful to be realistic about your best possible future self. If you spend too much time wanting something that simply cannot happen. Then that can often have the opposite effect. It can have a negative mental health impact.

P: Yeah, right. Cause it’s unattainable.

M: It’s wishing.

P: And then [you think], ‘I’ll never be good enough.’ Yeah, and all that negativity comes back.

M: You know, ‘I wish I had gone to university. Maybe my life would be better.’ That type of thinking is not going to help you in the slightest. And in fact, it’s going to make you feel worse.

P: Yeah, yeah.

M: So, realism, realistic expectations and realistic, best possible future self is really important. And then the second thing is focusing on the future. So again, just like before, you don’t want to be thinking, ‘I wish I’d gone to university. My life would have been so much better if I had.’ You want to be thinking about the future. So, another trap is to spend too much time worrying about what you did or didn’t do in the past.

P: Yeah.

M: That will prevent your best possible future self from being realised. Again, where are you now? Where could you get to in the future? And then it’s about setting the goal so that hopefully at some stage you start actually taking steps to get there.

P: Towards it, yeah. Projection.

M: Mmm hmm. Yeah, so that’s it. Be realistic. Focus on the future and then paint your life the way you think it.

P: Laugh. [Singing] You can paint with all the colours of the wind. Laugh.

M: And hopefully then you realise your best possible future self. And don’t forget to do it every year or two because our goals and dreams and wants change over time.

P: True, yeah. I like it, I’m all enthused now. I think I’m gonna get my ‘Best Possible Self’, my BPS book.

M: Good topic for the 1st…

P: Kick off 2022.

M: Definitely and we have some great guests coming up as well on the show. So, changing the format a little this year.

P: Woo hoo!

M: Yes. So, I hope you tune in, share it with your friends and we’ll see you next week.

P: Have a happy week

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

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Filed Under: Podcast Tagged With: happiness, inspiration, mentalhealth, wellbeing

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