Finding Happiness and Resiliency

Finding happiness and resiliency is about having balance across three areas in your life: community & connection; health & wellbeing; and meaning & purpose.

How To Deal With Stress

11/08/2021 by Marie

How to Deal With stress – Wherever it Comes From for you

According to recent studies on stress, 91% of Australians feel stressed about one or more aspects of their life. Around 450,000 workers in Britain believe work is making them sick, 86% of Chinese workers are stressed, and 77% of Americans experience stress which impacts their health.

It’s a worldwide problem. Without healthy coping mechanisms, it can even have a serious impact on our physical health:

A lower immune system and experiencing illness more often
Tension headaches and migraines
Insomnia, depression, and anxiety
High blood sugar, blood pressure, and an increase risk of heart attack
Tense muscles and a low sex drive (no one wants that!)

It’s a horrible feeling. Sometimes it feels like stressors will never go away, like stress is consuming your life, or there’s no clear solution to make things easier.

The good news?

From work to finances, relationships, and everyday anxiety, there are positive, constructive, and super effective ways to manage stress. In this blog, we share how to deal with stress – no matter where it comes from for you.

The Three Types of Stress: Acute, Episodic, and Chronic Stress

Before we jump into how to deal with stress, it’s important to understand the three different kinds of stress and determine what kind of stress you’ve been dealing with. Here’s a quick run-down:

Acute stress. This kind of stress is brief and often passes quickly. It is the most common kind of stress because it comes from reactive thinking – for example, you might be stressing about an upcoming event or deadline, certain situations, or demands from friends, family, and coworkers.

Stress is induced in the moment by negative thinking and can cause headaches, stomach aches, muscular pain, and moments of anxiety and depression.

While stress can come and go, it’s important to get the support you need in stressful times. If you find yourself becoming stressed more often, get in touch with your doctor or counsellor for support.
Episodic stress. This occurs for people who experience acute stress frequently. You might feel rushed or pressured and feel your life is too chaotic. There are two kinds of people who are more likely to experience “episodic stress”; Type A people who are competitive, aggressive, impatient, and even aggressive, and; the “Worrier” who lives with excessive negative thoughts and can forecast a catastrophe well ahead of time.

Episodic stress can cause concentration issues, anger, depression, memory loss, fatigue, relationship problems, a compromised immune system, and much more.

If you’re experiencing episodic stress, it’s time to step in and contact your doctor for mental health support and develop some constructive stress management techniques.

Chronic stress. This is the worst kind of stress possible. If chronic stress is left untreated, you can cause irreversible damage to your physical and mental health. People who have experienced abuse, poverty, unemployment, a dysfunctional family, substance abuse, or a broken marriage often experience chronic stress.

Chronic stress can lead to a feeling of hopelessness, can’t see an escape from the stress, and give up on looking for solutions. It can even be a change in the hardwiring of their neurobiology of the brain and body, so poor habits and negative thinking becomes ingrained in their bodies.

If you are experiencing chronic stress or know someone who might be, please seek professional help or call LifeLine on 13 11 14. You are not alone.

How to Cope With Workplace Stress

One of the biggest sources of stress reported worldwide is workplace stress. Some common stressors at work include:

Not getting paid enough
Working super long hours or unpaid overtime
A huge workload and seemingly not enough hours in the day
Unachievable, rolling deadlines
Low levels of recognition or appreciation
Few (or no) opportunities for career advancement
Unclear instructions and feeling stuck
Work isn’t engaging or challenging – it’s not your passion
There are conflicts with coworkers and an overall lack of support
Management is harsh and setting unachievable standards

The major problem with workplace stress is that it doesn’t just disappear when you go home. Workplace worries can follow you home, set up shop in your head, and refuse to pay rent.

These stressors can even end up starring in your dreams, leading to a bad night’s sleep, fatigue, and a feeling of dread about having to do it all again the next day.

Workplace stress can be hard to kick. A lot of people who don’t like their job end up with episodic stress, anger, frustration, and concentration problems. Luckily, there are a few easy things you can do to relieve stress in the workplace.

Here are a few ideas on how to deal with stress from work:

Take a minute for some breathing exercises in times of extreme stress. It’s important to make time for relaxation, no matter where you are. After a stressful phone call, conversation, or even after serving a frustrating customer, take a moment to close your eyes, take some long, deep breaths, and try to disconnect from the world for a moment. It really helps to refresh your mood.

If possible, take a walk around the block or get out for lunch. Being stuck in a stressful situation or environment can be distressing. If possible, get out of the office for 10 minutes to half an hour for some fresh air. Studies have shown people who have gotten fresh air perform 20% better and have higher levels of serotonin. Get outside on your lunch break and refresh.

Talk to your boss about what’s going on. If something is bothering you about your workplace or position, book a meeting with your boss to discuss it. Nothing will change if you never bring it up, so lean on your boss for support – they might be able to help improve the situation.

Avoid alcohol, smoking, and substance abuse after work. It can be tempting to pour a glass of wine after a long, depressing, or irritating day at work to “take the edge off.” However, there’s a real danger of turning to the short-term relief of alcohol or drugs into an addiction. The short-term might feel great, but the long-term effects can be counterproductive – it can even make things worse.

Take time to recharge. Nothing cures workplace stress like a holiday. If your coworkers, workplace, or boss have been bringing you down, make sure to save up some annual leave and take an extended break to refresh and reevaluate what you want from your career. It might be time to move on – or ask for more from your boss.

How to Deal With Financial Stress

Around 62% of people report feeling stressed about their finances – even more so since the COVID-19 lockdown and restrictions. A lot of people have had their shifts cut. Others have lost their jobs completely.

Sometimes, financial stress can come from simple unimportant things like purchasing “Secret Santa” presents around the holidays, or meeting the gift demands of family members. Other times, it can be more difficult. Sometimes, there’s not enough money to pay the rent.

Financial stress is tough! But here are some ideas to help deal with money worries and stress:

Track your spending. One day it’s payday, the next your bank account is tapped out. It can happen in a matter of 24 hours, so it’s important to keep track of spending and create a budget for your daily or weekly spending.

Determine what’s making you stressed and create a plan. What is it that’s causing stress? What’s costing too much? What expenses can you cut out for a better bottom line? Sit down and think about things you can eliminate from your weekly spending, like that $6 cup of coffee from the cafe down the street, or the sneaky cheeseburger you snag on the way home from work. Create a plan for cutting down costs and review it once a fortnight to see if it’s working.

Avoid temptation. If spending is a big problem for you, make sure to steer clear of shopping centres, fast food restaurants, bottle shops, and maybe even social media – online shopping ads are a major budget killer, so keep social scrolling to a minimum.

Take a minute to remember what’s important. I know it’s frustrating sticking to a budget, especially when you’ve been drooling over the latest Nikes online. However, it’s important to remember the important things – like spending time with friends, getting into your hobbies, and working on personal relationships. You don’t need material objects to be happy!

Set goals – and remember, progress takes time. The worst part of financial stress is that there’s no quick fix. Building up savings takes time – it won’t just happen overnight, unless you win the lottery (good luck). Keep in mind that Rome wasn’t built in a day, and you’ve got plenty of time to breathe, save, and get things back in order.

Managing Stress and Anxiety in Everyday Life

When you suffer from clinical depression and anxiety, it can be exceptionally hard to maintain stress. Even the little things can cause stress like loud noises, constant chatter at work, big crowds, running late, traffic, and more. Being too social can even cause stress and exhaustion.

It’s easy to let these negative emotions overwhelm your mind and body on a daily basis. Here are some quick tips to help manage stress and anxiety:

Reach out and keep connected. On your bad days, make sure to reach out to someone close to you – a friend, a family member, or even a medical professional – and express how you’re feeling. Bottling up your negative thoughts and feelings can be harmful, so be sure to talk to someone about it.

Practice relaxation or meditation techniques. As I mentioned before, short breathing techniques can do wonders to relieve sudden bouts of anxiety. Find a quiet and comfortable spot at home, take a seat, close your eyes, and practice some deep, even breathing. Alternatively, keep your eyes open and identify three noises, three objects, and three colours around you. It will help keep your mind focused and relaxed.

Keep breathing. When you’re in the middle of a sensory overload, it feels almost impossible to calm down. However, it’s essential to keep breathing. Make it your mantra – “keep breathing” or “breathe in and breathe out” as you inhale through your nose for 3 – 5 seconds, then breathe out for as long as possible through your mouth. Again, this will keep you focused and help calm your heart.

Book in a workout every morning. Exercise pumps your body full of endorphins and makes you feel naturally happy. Book in a cardio session in the morning for an all day booster, or head to the gym after a long day to expel some stress, frustration, and energy on a punching bag. You’ll feel 10,000 x better, I promise!

Challenge your negative thinking. Depression and anxiety has a tendency to lie to you. It might think you’re weak or hopeless, but it’s simply not true. If these thoughts find themselves creeping into your brain, try looking at it another way – to quote Monty Python, “always look on the bright side of life.” Ask yourself for evidence. Ask yourself if you’d say these things to a friend. Cross-examine yourself, lawyer style. It’ll help cultivate more positive thinking and hopefully confidence!

Coping with Family and Relationship Stress

No one likes dealing with conflict – especially when it comes to friends, family members, and romantic partners. Most of the time, they’re part of your everyday life. When the norm is threatened, the fear of losing them starts to kick in – either fear or anger, frustration, and stress.

Stressors can be external (like sudden unemployment) or internal (like a marriage breakdown). Here are a few examples of how to deal with family stress and relationship stress in a healthy, constructive way:

Recognise each other’s stress cues. Is something making you angry, short tempered, irritated, or stressed at home? There’s a good chance other people in your home are experiencing the same thing. It’s important to recognise when the other person is frustrated and know when to back down – ask them to do the same for you.

Turn to your own support system – or develop one ASAP. It’s essential to be open about your feelings, even if it’s with an outsider for the time being. For example, if you’re having troubles with your partner, you might turn to your friends for support. Alternatively, if it’s your friends bothering you, you might turn to a parent or partner. If you’re not ready to take the bull by the horns, make sure to vent and express your feelings with someone close to you. It can be very therapeutic!

Limit contact with toxic people. They say you can’t choose your family, or blood is thicker than water, blah blah blah… but that’s not quite true. You don’t have to continue torturing yourself and wasting your energy on toxic individuals. If you’re experiencing abuse, manipulation, and other poor treatment, attempt to limit your contact with this person. Again… It can be very therapeutic.

Conserve your energy for things you can control. There are some things you simply cannot change. It’s easy to get caught up worrying about the “what ifs” – for example, “what if Mum and Uncle Dave have a fight at the Christmas party?” – but it’s unnecessary stress. It’s important to let go of the “what ifs” and focus on the present. You can’t control Mum or Uncle Dave. Sometimes it’s okay to accept that something is not your problem or responsibility.

Listen to each other. The key to all healthy, long lasting relationships is communication and listening to each other. Listening to your partner, friend, or family member will make them feel cared and help you gain more perspective over their feelings. Ask them to do the same for you – but take turns, no yelling over the top of each other!

No matter where you’re at with stress, it’s important to get professional help to balance things out

Whether you’re experiencing work stress, financial stress, or general everyday anxiety, it’s essential to seek support and professional help. Voice your concerns. Share your thoughts. Be heard. Talking about your problems is therapeutic and sometimes it helps to get an outsider’s perspective.

Take these tips on board, but make sure to seek professional help too!

In the meantime, make sure to subscribe to my podcast Happiness for Cynics, or sign up to my email newsletter for regular tips, info, and advice in your inbox.

Are Strong Friendships the Answer to Your Covid Woes?

04/08/2021 by Marie

Why Strong Friendships are Even More Important Right Now

Whether you’re in lockdown for the first time or the fifth, or you’re hanging out for a holiday or just a break from the monotony, people all around the world are struggling with Covid and its impacts on our mental health. But there is a simple, science-backed solution to help you regain your resilience and bring happiness back into your life… reach out to your friends.

A good friend will support you through bad times, boost your confidence, keep your secrets and enrich your life for the better. It’s not about always being there but being there when it counts. They will teach you about yourself and challenge you to be the best version of yourself. They will laugh and cry with you and love you even at your worst. A good friend is not perfect, but hey, neither are you!

According to Lydia Denworth, author of Friendship: The Evolution, Biology, and Extraordinary Power of Life’s Fundamental Bond, a quality friendship must at a minimum have these three attributes:

It’s a stable, longstanding bond;
It’s positive; and
It’s cooperative—it’s helpful, reciprocal, I’m there for you, you’re there for me.

International Friendship Day

It has always been advantageous to forge strong, mutually beneficial relationships with others. Yet friendships are often overlooked and under-nurtured – particularly in today’s world where it’s easy to like a social media post and think you’ve had a meaningful interaction (FYI – you haven’t).

Every year, the world celebrates International Friendship Day on 30 July and this year (2021) marks the tenth anniversary. This day was created by the United Nations in the hopes of uniting people and bridging the gaps between race, gender, religion, and other factors that keep people apart. Governments, and other organisations worldwide are encouraged to use this day to promote friendship through listening, communication, expression of feelings and emotions and teaching the foundations of good friendships. Which begs the question, what can we doing to strengthen our friendships?

Today, with the constant influx of information coming at us from all sides, things are stressful enough. Add in Covid and more lockdowns and it is not a wonder that mental health issues are on the rise. So, what can you do to strengthen those friendships, be good role modals for younger generations and maintain your mental wellbeing during Covid, lockdowns and other tough times? Read on to find out!

3 Benefits of Strong Friendships

Friends Are Good for Your Physical Health

Having a strong circle of friends around you has been proven to decrease feelings of loneliness and also increases your longevity. According to a 2010 study by Live Science, people with strong social connections increased their odds of survival, over a certain time period, by 50 per cent. People with strong social support also have a reduced risk of many significant health problems including diabetes, stroke, high blood pressure and an unhealthy body mass index (BMI).

Friends Help Build Your Confidence

A good friend will cheer on your successes and encourage you to do your best. Everyone has self-doubts and insecurities every now and then and that’s why having supporting and loving friends can give you that boost when you need it. A friend can give you praise and reassurance to build your self-esteem and allow you to grow and in turn help others with their confidence issues.

Friends Help You Beat Stress

Stressful events are often a part of life, but the good news is research has shown how strong friendships can help you through. Having a good friend in times of high stress is invaluable to you both. You can listen, share, cry and commiserate together. You can be each other’s sounding board and try to work it out together. Knowing that you have someone around that has your back no matter what, can be all you need to beat that stress.

A 2019 study by Harvard Medical School, revealed that people who have close social connections, have reduced levels of Cortisol (stress hormone) release. Further study suggests that caring behaviours trigger the release of stress-reducing hormones such as Oxytocin, lowering blood pressure and strengthening the immune system.

Building Strong Friendships

A good friendship can do so much for us, but what can we do to strengthen those bonds and create new and rewarding friendships? Many of us were brought up with certain values like respect, kindness and honesty, but were we taught to value friendship? How did we miss such a vital life skill that can elevate so much in a person’s life? The good news is it’s never too late to forge a knew friendship, deepen an existing one or even rekindle an old one.

Here are some great ideas and activities you can do to help strengthen old friendships and create new ones:

Call, video chat or dare I say it, go old-school and catch-up in person with your friends. Let them know how important they are to you and how you appreciate their friendship.
Invite the neighbours or your work colleagues over for afternoon tea, a chat, drinks, or a barbeque. You never know where you’ll find your next best friend.
Get creative. A handmade gift speaks volumes, and your friends will appreciate the time and effort you put into making something for them.
Plan a special day or activity with your friend. It could be spending time at a spa, doing some retail therapy, or going for a walk in the park.
Send a card or letter to let someone know that you’re thinking about them. Sometimes a surprise on a random day can be that much more rewarding.
Bake or cook a meal for a friend or neighbour and drop it off, nothing says ‘I love you’ more than good food!
Google ‘Love Languages” with your friend and work out each other’s love languages. Then you can know how best to show your friend how much they mean to you.

Whether you’re celebrating International Friendship Day or just any day, remember that true friendship can last a lifetime and needs to be nurtured.

Listen to our podcast: All About the 5 Love Languages (E30)

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!

7 Simple Steps to Happiness

28/07/2021 by Marie

7 Simple Steps to Happiness Right Now

This past year has weighed heavily on all of us. The world was disrupted in unimaginable ways, and we’re still reeling from the impacts. After months of constant stress and anxiety, many of us are just trying to get back on track. One of the things we’ve learned through the pandemic is that we cannot afford to attach happiness to things or circumstances.

Your happiness is in your hands, and you can influence it with the small things that you do on a daily basis. Sample these ideas that will uplift your mood and improve your day.

1. Connect With Family and Friends

In today’s connected world, many people spend time with people without truly paying attention to them. If we’re not busy working, then we’re engrossed in our gadgets and screens. In the internet era it is all too easy to be online paying attention to someone miles away, whom you’ll never get to meet, while ignoring the very person next to you.

Unfortunately, while watching TV, listening to music and playing games online can be good sources of relaxation and short-term satisfaction and happiness, we often spend too much time in front of screens, to the detriment of spending time doing things that are more likely to bring us long-term happiness and joy.

The simple answer is to make an effort to put away your gadgets ever now and then and hold conversations that count. Find out how the people around you are doing. Listen to their experiences, thoughts, ideas, and opinions. The same goes for your colleagues and friends. Call them and have meaningful conversations. Forming deeper relationships with those around you will instantly make you happier.

One of the best things you can do to build relationships: organise a group trip! Not only can everyone participate in planning, they will also have something to look forward to, and then there’s of course the trip itself which everyone will get to share and build new memories from.

2. Perform Acts of Kindness

At a time when so many people are struggling with job losses or reduced hours, or the stress of the pandemic, a great way to bring some joy into your life and someone else’s is to perform an act of kindness.

Do you have people around you who are in isolation? Offer to pick up their groceries.
Do you know of a family with someone who is sick? Drop them a hot meal or send a care package.

Do you know someone who lost their job? Visit them with some basic supplies.

Check on people. Hear them out. Comfort them. Donate to the community center. Just chip in where you can. Taking attention away from yourself and focusing on someone in need has been shown to leave you happier and more fulfilled.

3. Do Something Brave

Identify something that makes you nervous and tackle it. It does not have to be an enormous task. Have you been postponing a difficult conversation? Make that call and talk it over. Have you been meaning to apologise to someone? You may as well do it now. Maybe you can send that job application even when you feel underqualified, or unsure about moving on.

After the initial anxious moments you’ll feel a joyful feeling of triumph, just like when you get on a rollercoaster or watch a scary movie. The small wins associated with overcoming your fears will also build your confidence and you’ll soon be attempting more challenging tasks.

4. Start Your Day Positively

Spend the very first moments of your day intentionally. Most of us reach for the phone even before we get out of bed, allowing whatever content we come across to set the tone of our day. Intentionality allows you to choose exactly what you want to expose your heart and mind to before anything else.

Remember, how you spend your first moment of the morning has a significant effect of the rest of the day. Try spending 30 minutes listening to an inspirational podcast, reading, praying, meditating, exercising, journaling or anything else that will fill you with positive energy, and watch the rest of your day follow the same trajectory.

5. Organise Your Space

A well-arranged space instantly uplifts your moods and makes you more productive. Whereas a messy house is interpreted by our brains as a laundry list of to-do items –adding stress to our days.

Start with your bed, which you can make immediately after getting up. It sounds like a small detail, but the sight of a well-made bed can instantly make you feel more organised and ready for the day ahead. It also reduces the tendency to slip back under the covers for a ‘few more minutes’ which just ends up throwing your day into disarray. Similarly, every evening before bed, take a few minutes to arrange the house. If you have kids, it takes much more effort to remain neat, but it’s worth it to wake to a tidy space in the morning. Even the best mood will be dented when you’re tripping over toys and sitting on food spills. Once a week, arrange your working space as well. Get rid of what you don’t need. Decluttering makes maintaining order much easier. Just the sight of a well-organized room will help you release that stress and leave you feeling happier.

6. Work on Acceptance and Moving Forward

Many people are still in denial over the magnitude of loss that the pandemic has caused. If your life was disrupted immensely, you probably still have moments when you ask yourself, ‘did this really happen?’ Unfortunately, it did, and now the question is: what’s next? Grief is a natural and normal and needed reaction to loss of any kind. However, eventually we all need to find a way to move forward, and the way to do that is through acceptance.

Accept the new circumstances of your life. Your job, income, age, weight, and all. You may not be where you’d have wished, but you’re here. Work to introduce a gratitude practice every day to rediscover what you have to be grateful for, and work to accept your current situation, and finally, set some new goals for the future to give you something to work toward and plan for.

Remember, if you are truly struggling with how to move forward after a significant loss, please speak to a professional. Sometimes we all need a bit more help.

7. Connect With Nature

One of the easiest ways to bring instant happiness to your life is to step out and enjoy nature. If it’s sunny, even better. Feel the sunshine warm your skin. Soak in Vitamin D. Indulge in whatever elements of nature are around you.

And it doesn’t have to be a 10-hour hike through rugged terrain. It could be as simple as bird watching in your backyard. Fix a bird feeder to a tree or on a pole (somewhere off the ground to avoid predators). Or you can drive to the local park, nature trail, forest, beach, and simply sit and watch. Why not try walking barefoot or just touch the trees. That simple emotional or physical contact with nature siphons away your stress and leaves you more relaxed.

You don’t have to go for a vacation to feel happier. Neither do you have to spend loads of money. The above practices are well within reach and you can carry them out any day. Your happiness is mostly within your control and is you responsibility; gift it to yourself in abundance.

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!

The Gut-Brain Connection

21/07/2021 by Marie

Research Shows the Gut-Brain Connection is Key to Our State of Mind

Our body, like the environment, is a diverse and complex ecosystem in which everything is inextricably connected. In the rush of our day to day lives, the truth is that that many of us take this for granted. We fail to recognise the cause and effect of our decisions and ignore the impact our actions have on our bodies and our lives. Yet increasingly, it is becoming apparent that if you want to achieve mental wellbeing or if you experience mental health issues, sticking your head in the sand is no longer an option. The latest research is showing that what we eat is tied to our mental health, impacting our behaviour, emotions and feelings.

Some of you may have heard the stomach referred to as our “second brain.” This is backed by the latest research showing that what we eat has a direct impact on both our physiology and psychology, proving there is a direct correlation between food and our happiness. It is vital to understand that research done on this subject doesn’t mean that merely changing your diet will improve your mood. Research does suggest, however, that we need to understand the “gut-brain” connection and the misconceptions about where chemicals responsible for our mood emanate.

Understanding our Hedonistic Tendencies

We’ve all had bad days when all we want to do when we get home is order take-out and binge on wine, chips, ice-cream [insert your guilty pleasure here]. We all know that eating certain foods can provide instant gratification and help soothe the soul. And culturally, we are conditioned to use food as a treat for good behaviour and achievement – how often have you heard a frustrated parent say: “If you eat your dinner, you can have dessert.” Families celebrate around food, and ‘special’ food is reserved for special occasions. Yet in a world of low-priced junk-food and convenience shopping, many of us can find ourselves eating ‘special’ foods daily.

For those who experience depression or struggle with mental wellness, eating what we want is only a temporary way to achieve satiation and create a fleeting sense of satisfaction. The fact is that the moment food is consumed and hits our body’s digestive system, a complex process begins that determines our deeper state of mind. And, when you include into the mix the proliferation of psychotropic drugs developed to treat mental illness, the result is a rise of misconceptions about how to find happiness.

Common Misconceptions About Where Happiness Emanates

Generally speaking, most people assume that our emotions and moods are the result of chemical reactions in the brain, which makes complete sense since psychiatrists and psychologists – and the pharmaceutical industry – have been touting this theory for centuries. Based largely on years of theoretical evidence, this is the reason why psychotropic drugs are often used to treat depression. However, a relatively new field of study is telling a completely different story about the root cause of depression, concluding that the gut is where the journey begins when it comes to our state of mind.

One naturally occurring chemical in our body, serotonin, is primarily responsible for our emotions and happiness, among other things. It is a common misconception that this vital chemical messenger or neurotransmitter, exists in the brain. The fact is that 90 percent of the body’s serotonin is produced in the gut. In a study conducted by two University of California – Los Angeles biologists, Elaine Hsiao and Thomas Fund, it was found that specific gut bacterium detect and transport serotonin into bacterial cells, which than travel to the brain. Furthermore, Hsiao and Fund determined that when there is an imbalance in gut-bacterium, which is impacted directly by what we eat and anti-depressants, serotonin levels are significantly lowered. In layman’s terms, the study supports the premise directly connecting our diet and proper nutrition to our emotional wellbeing.

As part of their study, when the researchers added a popular antidepressant, they found that bacterium transported significantly less serotonin. “Previous studies from our lab and others showed that specific bacteria promote serotonin levels in the gut,” said Fung. “Our new study tells us that certain gut bacteria can respond to serotonin and drugs that influence serotonin, like anti-depressants. There is a unique form of communication between bacteria and our own cells through molecules traditionally recognized as neurotransmitters.”

When the team added a popular anti-depressant with bacterium, it resulted in lower levels of the transfer of serotonin to the brain. The team’s research aligns with a growing number of studies reporting that antidepressants can alter gut microbiota.

The Science Behind Food and Mood

“We tend to separate our brain from the rest of our body, but good health means good holistic health – from head to toe,” said Dr. Gabriela Cora, a board-certified nutritional psychiatrist, recently said in a Medium article investigating the connection between diet and emotions. “Why wouldn’t we think eating well would also impact our mental health?”

Our gastrointestinal tract is home to billions of bacteria – good and bad – that influence the production of neurotransmitters like serotonin as well as dopamine. The difference between the two is that while serotonin is generally associated with how one processes emotions, dopamine is linked more closely with pleasurable experiences and, conversely, when inhibited, results in low motivation, one of the key indicators of depression. Together, having an equilibrium in the levels of serotonin and dopamine has a direct impact on our piece of mind. Conversely, when one or both are out of sync, it can create an internal turmoil that wreaks havoc on our mental state.

So, where and how does food come into play? Why is eating well so important? Eating healthy food (think the opposite of junk food) promotes the growth of good bacteria, which positively affects positive neurotransmitter production and sends constructive messages to the brain. According to Dr. Cora, “when you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook, and an improved ability to focus.”

There is no shortage of diets or food regimens from which to choose but few of them reference an impact on mental health. In general, most are focused on losing weight or on living a more balanced life, both of which are positive. One common denominator among a majority of these programs that does impact depression is removing the intake of excessive amounts of sugar and refined carbohydrates.

Additionally, according to a Psychology Today article written by Dr. Mahmoud Ghannoum, Ph.D., there are numerous studies indicating that probiotics can reduce depression in a manner comparable to conventional prescription medications.

Trust Your Gut

It would be easy to relegate solving mental health issues solely to what you eat. Everyone is different and the degree to which one experienced depression or anxiety varies and involves numerous factors, both physiological and psychological. If you are struggling to find greater happiness, trust your gut and seek professional help if you feel it is necessary. It is equally important to take control of your own happiness. To do this, you can work to develop healthy habits and become more knowledgeable about proactive steps you can take on your own to become happier!

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!

What Makes a Job Meaningful and Why That Matters

14/07/2021 by Marie

Andrew Bryce, University of Sheffield

One of the most iconic memories of the first lockdown of the pandemic is the sound of applause echoing across our cities and towns each week as the people of Britain said thank you to the NHS and all key workers doing essential work in challenging times. That “clap for carers” reveals a lot about how we value the work done by ourselves and others. Work is not just something we do to put food on the table. It does – or at least can – mean much more than that.

Work provides many things over and above the monthly pay cheque: status and identity, community and social connection, doing tasks that we find stimulating, and the opportunity to make a positive contribution to society. All of these things make work feel meaningful.

My research explores how paid work is experienced as meaningful compared to the other activities people do in their everyday lives. I also identify the types of job in which people experience the most meaningfulness and explore how these results can be explained by the particular qualities of different occupations.

The research uses the American Time Use Survey, which collects data on how people in the US spend their time. The survey asks people not only to report what activities they did in a given day, but how meaningful they felt these activities were on a scale of 0-6.

For the average American, work is not the most meaningful thing they do in their everyday lives. In fact, it is significantly less meaningful than many other activities classified in the survey, including caring for family members and others, volunteering, sport and exercise, and religious and spiritual activities. However, work is significantly more meaningful than shopping, housework and leisure activities.

What Jobs are the Most Meaningful?

This picture changes when we take into account the type of paid work that people do. People in community and social service occupations (which includes social workers, counsellors and clergy) experience the most meaningfulness in their work.

The other top-ranking occupations are: healthcare practitioner and technical occupations; education, training and library occupations; and, perhaps surprisingly to some, legal occupations. More broadly, people working in the non-profit sector and self-employed people report significantly more meaningfulness in their work than those employed in private sector for-profit firms.

These results suggest that jobs where people have more control over their work tend to be more meaningful. However, the type of good you produce also matters. Jobs where the main output is helping others with important aspects of their lives (for example, their health, education or legal problems) are also the most meaningful.

I found similar results for the UK, using the Annual Population Survey and the Skills and Employment Survey. There is a significant correlation between occupations deemed worthwhile and those where there is a high level of organisational commitment. This suggests that employees who believe in what their organisation is doing and are committed to the mission of their employer are also those who find their work meaningful.

Meaningful Does not Always Mean Pleasurable

Another interesting finding from the American data is that you do not have to enjoy something to find it meaningful. Even though their work is meaningful, people working in the health and education professions are ranked lower than average in terms of how pleasurable their work is relative to their other daily activities.

More strikingly, on this indicator for “pleasure” (which combines assessments of happiness, sadness, stress, tiredness and pain), the legal profession is by far the lowest-ranked occupation of all. This implies that work can be difficult, stressful or tiring but at the same time meaningful.

Nevertheless, community and social services occupations are both the most meaningful and the most pleasurable of all occupations, showing that it is possible to have the best of both worlds.

Why we Clap for Carers but Don’t Pay for Them

As we emerge from the pandemic and life gets back to normal, the clap for carers will soon become a fading memory. But what have we learned about the true value of work?

In 2021, the UK government was widely criticised for offering a 1% pay rise to NHS staff in England and freezing pay for other public sector workers. The prime minister cited budgetary constraints, but maybe there are more basic laws of supply and demand at play. When work is meaningful, then that becomes a reward in itself and generous pay offers are not prioritised to motivate people and retain staff. In contrast, less meaningful work has no such intrinsic value, so a monetary reward is needed to get people to do these jobs.

This of course leads to the perverse situation where the most socially useful jobs are those that are paid the least. It may seem unfair but it’s the reality of how the labour market works.

Andrew Bryce, University Teacher, University of Sheffield

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

Top positive psychology research of 2021 (so far)

07/07/2021 by Marie

Top positive psychology research of 2021

There is so much research happening around the world into what is arguably the most important question you can ask: how can I be happy? As global mental health stats continue to decline, particularly during COVID, this is good news. There’s now a raft of actionable science-backed research you can apply in your life to take you from simply languishing in life, to thriving.

While the rest of this article is a catalogue of the top positive psychology research in 2021 so far, I would like to acknowledge one other piece of sad news from this year: Edward Diener, Psychologist Known as Dr. Happiness, Dies at 74. Since the 1980s, Ed Diener was recognised as a leader in measuring what he called “subjective well-being” and his passing is a loss for not only his family and friends, but the entire positive psychology community.

In this article, we take a look at the top positive psychology research of 2021, so far. Let me know in the comments about how you are using the latest research to achieve a happier, healthier life!

January

Frequent travel could make you 7% happier (Science Daily). People dreaming of travel post-COVID-19 now have some scientific data to support their wanderlust. A new study shows frequent travellers are happier with their lives than people who don’t travel at all.

Research suggests positive forward-thinking safeguards mental health during lockdowns (Mental Health Today). We all might feel nostalgic for a time when we weren’t confined to our homes or had rules imposed upon us in public spaces; however new research from the University of Surrey suggests that if we forget about 2020 or even our current lockdown state in 2021 and look forward to the future, our mental wellbeing will presently be more resilient.

Learning Boosts Happiness, New Study Suggests (Sci News). New research from University College London suggests that how we learn about the world around us can be more important for how we feel than rewards we receive directly.

Study suggests link between word choices and extraverts (Science Daily). A study by a team of Nanyang Technological University, Singapore (NTU Singapore) psychologists has found a link between extraverts and their word choices.

Why living in the future, rather than the past, is key to coping with lockdowns – new research (The Conversation). Researcher in the UK recruited 261 people during the first lockdown in the UK (March-May 2020) to explore the impact of the three different time orientations on wellbeing.

Being around birds linked to higher happiness levels (World Economic Forum). Greater bird biodiversity can make people more joyful, according to a study published in Ecological Economics. The happiest Europeans are those who see the most bird species in their day-to-day life.

Research shows positive effect of street trees on mental health (De Montfort University). Daily contact with trees in the street may significantly reduce the risk of depression and the need for antidepressants, according to new research by a De Montfort University Leicester (DMU) academic.

Heading outdoors keeps lockdown blues at bay (Science Daily). A new study has found that spending time outdoors and switching off devices, such as smartphones, is associated with higher levels of happiness during a period of COVID-19 restrictions.

February

Money matters to happiness—perhaps more than previously thought (Penn Today). Research shows that contrary to previous influential work, there’s no dollar-value plateau at which money’s importance lessens. One potential reason: Higher earners feel an increased sense of control over life.

Happiness and life expectancy by main occupational position among older workers: Who will live longer and happy? (ScienceDirect) We show that women in routine jobs were systematically the ones who were expected to live shorter and unhappier. Men and women in managerial positions lived longer, but only men record more years with happiness.

Why being resilient won’t necessarily make you happy new research (The Conversation). Resilience featured at the core of the World Health Organization’s policy framework for health and well-being in 2020. This states that “building resilience is a key factor in protecting and promoting health and wellbeing”. Similar statements have also been made by wellbeing researchers. Despite this, most resilience research focuses on how to help individuals avoid negative outcomes, rather than achieve positive outcomes. Very few who investigate resilience actually assess wellbeing.

Happiness really does come for free (Science Daily). Economic growth is often prescribed as a sure way of increasing the well-being of people in low-income countries, but a study led by McGill and the Institute of Environmental Sciences and Technologies at the Universitat Autònoma de Barcelona (ICTA-UAB) suggests that there may be good reason to question this assumption.

20 surprising, science-backed health benefits of music (USA Today). Research suggests that music not only helps us cope with pain — it can also benefit our physical and mental health in numerous other ways. Read on to learn how listening to tunes can ramp up your health.

Mental Health Plays a Role in Treating and Preventing Heart Disease (VeryWell) Researchers are stressing the important links between your mental health and heart health. And they’re calling on clinicians to screen and address mental health when seeking to treat heart conditions.

COVID-19’s Impact on Mental Health Hasn’t Been All Bad (Psychology Today). The COVID-19 pandemic has caused mental distress, but it has also strengthened people’s mental health in many ways. New research shows how the crisis has increased mental health through three main processes.

Study uncovers a psychological factor that predict one’s motivation to boost happiness (PsyPost). A group of researchers from Seoul National University and Korea University have found evidence that “essentializing” happiness—i.e., attributing one’s happiness to immutable factors like genetics—renders individuals less likely to adopt behaviors intended to (and in many cases, proven to) increase happiness.

To Get Through Tough Times Turn Down Your Pessimism (Psychology Today). New research shows the value of remaining positive when things look negative. There is a personality trait that can explain this tendency to overlook the negative and find reason to celebrate each day as it comes. Optimism, from this perspective, reflects not some delusional form of denial, but a stable quality that allows people to feel genuinely hopeful no matter what’s going on around them.

Emotional Well-Being Under Conditions of Lockdown (Springer) The coronavirus pandemic and related lockdown measures present serious threats to emotional well-being worldwide. Researchers examined the extent to which being outdoors (vs. indoors), the experience of loneliness, and screen-time are associated with emotional well-being during the COVID-19 pandemic.

March

How Trip Planning and Happiness Are Directly Correlated (Psychology Today). Research reveals that planning future travel may boost mood and mindset.

A Tale of Three Countries: What is the Relationship Between COVID‐19, Lockdown and Happiness? (Wiley Online Library). Though lockdowns do minimise the physical damage caused by the virus, there may also be substantial damage to population well‐being.

Does Volunteering Make Us Happier, or Are Happier People More Likely to Volunteer? Addressing the Problem of Reverse Causality When Estimating the Wellbeing Impacts of Volunteering (Springer Link). New research shows that volunteering does indeed make people measurably happier.

Is Awareness of Strengths Intervention Sufficient to Cultivate Wellbeing and Other Positive Outcomes? (Springer Link). A new study shows that students who reflected on strengths for a 5-week period prior to exams prevented the surfacing of negative emotions and distress, as well as a decline in wellbeing due to the impending examination period. The intervention also enhanced feelings of optimism about the future.

Mental Health Declining During COVID, But Not For Regular Church Attenders (Theravive). A recent Gallup study reveals a positive connection between regular church attendance and a positive self-evaluation of one’s mental health. I invited experts to give their opinions on these findings and what it is about church attendance that contributes to positive mental health.

Happiness of centenarians a severely neglected area of research (Mirage). A systematic review by researchers at the Centre for Healthy Brain Ageing (CHeBA), UNSW Sydney has highlighted the need for clearer definitions of ‘happiness’, ‘life satisfaction’ and ‘positive affect’ in centenarians. This is the first systematic review to summarise the literature on the subjective wellbeing of this unique age group.

Forget what you think happiness is (Wall Street Journal). Think you know what it means to be happy? Think again. Scientists are learning how to better measure and improve happiness, as the pandemic forces many to question what brings them joy. In the future, some experts believe, people will embrace a more complex definition of happiness that focuses less on uninterrupted bliss and involves everything from a person’s environment to exercises that train the brain in ways to be happy.

How watching TV in lockdown can be good for you — according to science (Salon). Many mental health organizations have proposed strategies to protect mental health, such as exercising, sleeping well and enjoying nature. This may make us assume that watching TV is ultimately bad for our mental wellbeing. But there is evidence to suggest that watching TV can also be good for us – if we go about it the right way.

One team is redefining how the world measures happiness, for the better (Inverse). First released in 2012, the World Happiness Report aims to both quantify and analyze well-being around the world. Each year, it generates press coverage because of its ranking of the world’s happiest countries — typically Nordic countries like Finland and Denmark top the charts.

Women reported decreased happiness during COVID-19 pandemic: Study (ZEE5). A recent study found that during the COVID-19 pandemic women, especially mothers, spent more time on tasks such as childcare and household chores than men. In turn, time spent completing household chores was linked to lower well-being and decreased happiness during the pandemic.

Why Older People Managed to Stay Happier Through the Pandemic (New York Times).New surveys over the last year show that the ability to cope improves with age.

Australia ‘most expensive country in the world to be happy,’ study finds (DMarge) Researchers at Purdue University in the United States have come up with a metric called ‘income satiation’ – basically, the point at which you have enough money to be happy.

April

Degrees of happiness? Formal education does not lead to greater job satisfaction (Science Daily). Education is considered one of the most critical personal capital investments. But formal educational attainment doesn’t necessarily pay off in job satisfaction, according to new research from the University of Notre Dame.

Happiness can be learned through meditation, philosophy and training (Medical Xpress). Is it possible to learn to be happier? Well, it seems it is—at least according to a scientific study coordinated by the University of Trento and carried out in collaboration with Sapienza University of Rome, now published in Frontiers in Psychology.

Make mine a micro-job! Why working one day a week is the secret of happiness (The Guardian). Working only one day a week is the secret of happiness, according to researchers at the University of Cambridge.

Do you ever struggle to overcome a bad mood? Scientists have finally figured out why this happens (News24). In a new study on brain activity led by University of Miami psychologists, researchers explain why some of these emotional experiences persist. According to their research, how a person’s brain evaluates fleeting negative stimuli may influence their long-term psychological well-being.

The unsung secret to stability and happiness during the pandemic (ZDNet). It’s been a hard year, but at least many people have found a reliable way to reduce stress and increase happiness. Netflix is great and exercise is important, but music, it turns out, has made a positive difference in the lives of many during an often-bleak and perpetually uncertain pandemic year.

How Life Could Get Better (or Worse) After COVID (Greater Good Magazine). Fifty-seven scientists make predictions about potential positive and negative consequences of the pandemic.

Want a Happier Workplace? Studies Say the Best Companies Do These 5 Things Every Single Day (Inc.). It will not only make employees happy, it will also increase their productivity.

UK workforce finds happiness in ability to work from anywhere (Computer Weekly). Study finds 44% of UK workers consider the ability to work remotely as a driver of happiness and 61% would support government policies aimed at the widespread adoption of ‘hybrid’ working practices.

Scientists explore the source of well-being and happiness (ZJU University). Serotonin, or 5-hydroxytryptamine (5-HT), is a messenger molecule that produces a sense of well-being and happiness and is therefore also known as the “happy hormone”. However, the biological mechanism as to how 5-HT generates a sense of well-being has yet to be deciphered.

How has WFH impacted employee happiness? results by sector, revealed (HRD). If there’s one thing we can all agree on about 2020/21, it’s that most of us have never spent so much time at home. But how has working from home (WFH) affected us? Expert Insolvency Practitioners, Hudson Weir, polled 3,500 employees across the country to find out how well we have taken to it…

Social comparisons with similar people determine income’s effect on happiness (Phys.org). Researchers have found that in states where incomes were relatively equal, individuals’ happiness was affected less by their incomes because their economic positions were less clearly defined, making social comparisons less meaningful.

May

Can Online Psychology Classes Increase Well-Being? (Psychology Today). A study found that participants in online psychology courses saw increases in well-being from their baseline measures. If these classes have long-term benefits, they could become reliable public health interventions.

8 Mix-and-Match Ingredients for a Tailored Be-Well Plan (Psychology Today). A new systematic review and meta-analysis of well-being studies identified 8 core psychological interventions that delivered positive results. The researchers found, though, that no one approach was best, and encouraged clinicians and individuals to “mix and match” strategies.

Curiosity and happiness go hand in hand (The Philadelphia Inquirer). As Einstein said: The important thing is to never stop questioning. Recent research suggests that consistent curiosity goes hand in hand with happiness.

Lockdown has had a positive effect on some people’s mental health, study reveals (GentSide). Researchers from the University of Manchester have found that lockdown brought forth a sense of relief for those who struggled with pre-existing depression.

If You Want to Be Happy, Try to Make Someone Else Happy (Greater Good Berkeley). What if happiness comes from aiming to make others happy, instead of doing nice things for yourself? That is exactly what a recent study found.

How to Draw On Your Psychological Resources (Psychology Today). An international team of psychologists has explored various ways individuals can help alleviate the pandemic’s massive psychological toll – with an arsenal of researched-backed skills, states, and competencies that can help us buffer against stress, bolster mental health, and build new capacities.

3 Reasons Real-Life Social Support Is Best for Mental Health (Psychology Today). Many people rely on social media platforms for social support. New research suggests that social media social support (SMSS) doesn’t have a negative impact on mental health. However, real-life social support (RLSS) can reduce anxiety, depression, and loneliness; RLSS has a positive effect on mental health.

The impact of staff happiness on customer service (Convenience and Impulse Retailing). Three-quarters or 79 per cent of Australian casual workers say their happiness at work directly impacts on the customer experience they can deliver.

Happiness statistics 2021 (Finder.com). Data reveals children, financial security and a good Internet connection make Aussies happy.

June

So Happy Fur You: Elmhurst Research Links Pet Spending to Joy (Elmhurst University). In findings published in The Journal of Positive Psychology, Elmhurst University faculty and students showed that a person’s happiness can be affected by purchasing a gift for their pet. Study participants reported being happier when buying for a pet than spending money on themselves or another person.

Happiness Comes from Making Others Feel Good (Psychology Today). New research published by a team of psychologists at the University of Missouri-Columbia suggests that King’s words are as true today as they were a half-century ago — that our own happiness is, in part, influenced by the kindness and generosity we show others.

Happiness & Sustainability Go Hand In Hand’: New Survey Shows Vegans Are Happier Than Meat Eaters (Green Queen). A new study was looking to do a deeper dive into the many misconceptions about vegans and vegetarians has taken meat eaters by surprise, with the results showing that vegans reported higher happiness levels (+7%) than those who consume meat.

Zest, Hope, And Humor Are The Most Important Character Strengths, Suggests New Psychological Research (Forbes). A new study published in the Journal of Positive Psychology suggests that while all character strengths serve an important function, some may be more central to psychological well-being than others — and that zest, hope, and humor are the three strengths most commonly found in well-rounded and psychologically healthy individuals.

Employee happiness drops 75% in two years (Employee Benefits).The happiness of workers has decreased by 75% since 2019, according to new findings from employee engagement consultancy Inpulse.

If You Want to Be Happy, Try to Make Someone Else Happy (Epoch Times). In a recent study, college students reported on their happiness and on their sense of autonomy, competence, and connection to others—all what researchers consider to be “basic psychological needs” for well-being.

Green space around primary schools may improve students’ academic performance (The Conversation). Greenery around primary schools may improve students’ academic performance, while traffic pollution may be detrimental, our study shows.

This is where older Americans find the most happiness (Market Watch). A new study “The Four Pillars of the New Retirement: What a Difference a Year Makes” conducted by Edward Jones, the large investment and financial services advisory firm, in partnership with Age Wave, a think tank and consulting firm, and The Harris Poll reports that 70% of Americans say the pandemic has caused them to be more reflective and pay more attention to their long-term finances.

‘Urban green space affects citizens’ happiness’ (Science Daily). A recent study revealed that as a city becomes more economically developed, its citizens’ happiness becomes more directly related to the area of urban green space.

Considering happiness and stress as leading indicators (OHS Canada). As our understanding of neuroscience evolves, how we manage workplace safety and health must also evolve.

How You Decorate Your Home Can Impact Your Happiness (Women’s Health). Google partnered with the Arts & Mind Lab at Johns Hopkins University to explore the impact of sensory input on our minds and bodies. They designed three different rooms, and participants wore bands to track their physiological responses as they moved through each room.

One Walking Strategy That Will Secretly Make You a Happier Person (Eat This. Not That). If you’re looking to really boost your mood—and to view the world in a much more positive light—walking can help you out there, too. You just need to employ one specific mental technique devised by researchers at Iowa State University and published in the Journal of Happiness Studies.

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People’s Odds of Loneliness Could Fall by up to Half if Cities Hit 30% Green Space Targets

30/06/2021 by Marie

Thomas Astell-Burt, University of Wollongong and Xiaoqi Feng, UNSW

One in four Australians feel lonely on three or more days a week. Our longitudinal study, just published in the International Journal of Epidemiology, finds adults in neighbourhoods where at least 30% of nearby land was parks, reserves and woodlands had 26% lower odds of becoming lonely compared to their peers in areas with less than 10% green space. For people living on their own, the associations were even greater – in areas with 30% or more green space the odds of becoming lonely halved.

Chart showing decreasing odds of becoming lonely with increasing green space — Chart: The Conversation. Data: Astell-Burt et al 2021, CC BY

This is good news for cities around the world – including Barcelona, Canberra, Seattle and Vancouver – that have set targets of 30% green cover. It’s even better news for the City of Sydney and the City of Melbourne, which have targets of 40% green cover by 2050 and 2040 respectively.

Our study used data from the HILDA Survey on 6,766 adults in cities across Australia who were not lonely in 2013. We assessed association between urban green space availability within 1.6km of home (a commonly used “walkable” distance in public health and urban planning) at the start and the cumulative incidence of loneliness reported four years later, which was about 12% overall. We took into account competing explanations for loneliness, such as differences in age, income, employment and disability.

We focused on publicly accessible green space categorised as parkland by the Australian Bureau of Statistics. This green space data focuses on discrete green spaces where gatherings and chance encounters with neighbours might occur. This meant the analysis excluded private gardens, which offer alternative spaces where people might gather but are not always available (e.g. for people living in apartments).

Benefits Are Even Stronger For People Living Alone

Loneliness can affect anyone – it’s the state of feeling alone, not simply being alone. You can feel perfectly content and connected while in solitude. You can also feel lonely in a crowded room.

That said, our study did find the odds of becoming lonely doubled among adults living alone compared with those in a couple. Lone-person households have become more common in many countries. One in four Australian homes were lone-person households in the 2016 Census.

It is good news, then, that our study also found the odds of becoming lonely went down 52% among adults living alone in areas with more than 30% green space compared with those in areas with less than 10%. In other words, meeting urban greening targets could be especially important for the large numbers of people who live alone.

Chart showing decreases in odds of loneliness among adults living alone compared to areas with less than 10% green space — Chart: The Conversation. Data: Astell-Burt et al 2021, CC BY

Why Reducing Loneliness Matters

Reducing loneliness has many potential impacts on health. Increasing evidence links feeling lonely with increased risks of depression, heart disease, inflammation, dementia and death.

Research indicates there is no one-size-fits-all treatment for loneliness. Some have called for a “precision health” approach using machine learning of biomarker data to afford new understandings of loneliness.

However, we need to be careful not to “medicalise’” loneliness, as if it were a disease that could be simply treated with medication.

Better evidence is needed to develop effective and scalable public policies focused on prevention. Some of our best options might actually come from outside the health sector.

Related Reading: 5 Ways to Recharge When You’re too Stressed

Does More Green Space Equal More Social Contact?

International evidence affirms the importance of protecting nature for supporting population health and for minimising climate change. Evidence in Australia indicates urban greening – and urban reforestation in particular – could also help to reduce risks of psychological distress, lack of sleep, cardiometabolic diseases, subjective memory complaints and maybe even dementia. Reducing loneliness might be an important way in which contact with green space produces these potential benefits.

A possible mechanism to explain the link between green space and loneliness is the sharing of familiar natural settings that help to enhance mood and interrupt rumination. This is thought to provide collective relief from social anxieties and enable people of all ages to play and connect with each other in meaningful, life-affirming ways.

These opportunities can be much rarer in less restorative environments, such as parts of cities with few trees and sparsely vegetated areas. Our research indicates that this is more often the case in socioeconomically disadvantaged communities in Australian cities. Urban greening strategies must address this disparity to help reduce population health inequities.

Anecdotal and survey evidence in Australia and the UK indicates how important our local green spaces are for connecting and coping with COVID-19 lockdowns. Despite this, evidence actually remains limited on the extent to which green space may reduce loneliness and how.

Another possible mechanism is that some people may prefer to “lean on green”. This refers to seeking contact with nature, in the absence of other people, for what many feel is more dependable, non-judgmental support.

However, a surprising finding from our study was that more green space did not provide relief from loneliness among the 1,282 adults in our sample who were lonely in 2013. We hypothesise, but were unable to test, that this was due to decreased visits to green space. Urban greening might help to reduce the odds of becoming lonely, but those who are already lonely might need more support.

Woman sits alone on a bench next to lake and trees in a park — Some people may seek solitude in nature for non-judgmental support. Josephine Baran/Unsplash

Should we be ‘Prescribing’ Nature?

This support may come in the form of providing regular social activities in green space, such as nature therapy walks. In some cases this might even take the form of a “nature prescription” from a general practitioner. This is a form of “social prescription”, which has recently been discussed by the Royal Australian College of General Practitioners and is being tested in the UK’s National Health Service.

Approaches like these hold great promise for helping to reduce loneliness and inequities in well-being, if they enable regular contact with nature in safe, positive and sustained ways for people who didn’t have this before.

Better research is needed to fully understand what nature prescriptions are acceptable. Economic, cultural and climatic differences might matter greatly.

We also need to know what nature prescriptions are cost-effective and sustainable at scale, in comparison to alternative strategies for reducing loneliness. Co-benefits of nature contact should also be factored in, such as potential improvements in mental health, health-related behaviours like sleep, and nurturing of pro-social and pro-environmental behaviour such as recycling. https://www.youtube.com/embed/7FS1xQsnI_I?wmode=transparent&start=0 Regular contact with nature has many benefits for health and well-being.

Investment in randomised controlled trials is needed to ensure programs are based on the best possible evidence of what works, where, when and for whom, to ensure everyone reaps the rewards of urban greening.

This article is based on a study led by the authors, who wish to acknowledge their co-authors, Terry Hartig, Simon Eckermann, Mark Nieuwenhuijsen, Anne McMunn and Howard Frumkin.

Thomas Astell-Burt, Professor of Population Health and Environmental Data Science, NHMRC Boosting Dementia Research Leadership Fellow, University of Wollongong and Xiaoqi Feng, Associate Professor in Urban Health and Environment; NHMRC Career Development Fellow, UNSW

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 Cynicsor sign up to my weekly newsletter for the latest happiness news & resilience resources!

Has Covid Hurt Extroverts and Helped Introverts?

23/06/2021 by Marie

The Pandemic Personality Phenomena

There have been tremendous consequences resulting from the COVID pandemic, most of which have garnered news headlines, changed our way of living “normal” lives, impacted the global economy, and presented unquantifiable mental wellness challenges. And in the midst of this chaos, everyone’s emotional center of gravity has shifted in an unprecedented manner. One unforeseeable conundrum brought about by the pandemic is how forced isolation, and the worldwide lockdown, has changed two primary intrinsic personality traits: introversion and extroversion.

By definition, extroverts are outgoing, vibrant and have a hard time turning away attention. One might perceive these folks as happy, content, resilient and alive, very much focused on improving their wellbeing by connecting with others. Conversely, introverts are more comfortable focusing on their inner thoughts and ideas, rather than on what’s happening externally; they enjoy spending time with just one or two people, rather than large groups of people. But don’t confuse introversion with shyness, it’s not related. Similarly, it’s fair to say no one person is all extrovert or all introvert – we all sit on a sliding scale, and some days we might be more, or less, introverted or extroverted.

It’s also worth pointing out that although these behaviours are what we see on the outside, on the inside introversion and extraversion have less to do with how many friends you have, and more to do with where you get your energy. Extroverts tend to get their energy from other people, enjoying talking and listening to others. They feel comfortable around others and tend to have a wide circle of friends and acquaintances. On the other hand, introverts get their energy from ideas and memories and are often found pursuing passions alone or with only one or two other people. In short, introverts look to themselves as a first step, while extroverts look to others for their inspiration, energy and passion.

Although time alone from the flow of life is comfortable and safe for introverts, generally speaking, introverts suffer more from depression, a sense of solemnity and find it challenging to find their happy place – but there is differing research on this.

How Covid has Flipped the Script on Introverts and Extroverts

Social scientists and psychologists studying Covid’s externally imposed change in living conditions, interpersonal relations and personality traits have noticed an interesting – and perhaps confounding reality: many introverts found the pandemic comforting. They no longer felt obligated to participate in the stream of life and because everyone on the planet was forced to experience what they choose to go through every day. In fact, many self-identified introverts (myself included) are dreading a post-pandemic world and a return to “normal.”

Extroverts, for their part, were suddenly forced into an environment contrary to their daily existence, restrained from exhibiting their intrinsic outgoing behaviours. Chris Croll, a writer and empathy activist, wrote in a recent article called ‘Confessions of an Extrovert During Quarantine’ that “after months of not doing the things that make us feel plugged into society, we start to wither. Add in the lack of novelty from spending time with the same few people for months, and the tumult going on in the world around us, and it is a perfect storm for depression to set in.”

The takeaway from this pandemic personality phenomenon is that there has been an extraordinary change in the way extroverts and introverts view happiness and wellbeing, primarily because they have experienced a dynamic shift in their perceptions. Extroverts have been forced to look more inward at their emotions, while introverts have experienced an awkward sense of comfort in observing extroverts forced into a reality most of them live (and love) every day. This doesn’t mean that roles have reversed. Rather, it exemplifies that there has been a sea change in how both introverts and extroverts understand one another – empathy has taken on new meaning for both.

A Social Experiment Before Our Eyes

Early in 2020, both introverts and extroverts were going about their lives, coexisting as best they knew how. Once the reality of Covid shocked the world and restrictions were put in place to protect the global population, however controversial, they happened at lightning speed. None of us had time to prepare for what was to come. The one thing we DID know is that for once, regardless of our personality traits, we were ALL in an unknown place together. And, while there seems to be light at the end of the tunnel, a tragedy on the scale of the pandemic is likely to take years before the true impact on our collective – and individual wellbeing – is understood.

Psychologist Susan Krauss Whitbourne refers to the pandemic in the context of the “time of measurement” effect – the rare historical event so profound that it alters perceptions and personalities. The same thing happened after the 1918 Flu Pandemic, World War I and II. People, regardless of whether they were introverts or extroverts, happy or sad, suffered years of psycho-social challenges. Today’s situation is no different. If you stop and think about your own life the last year, you probably can remember times when you felt that like what was happening was surreal – and you were right.

You may have ventured outside your home, either due to work or just a desire to get out from the “prison” of your home and wondered what hidden dangers could threaten your health if you got too close to someone else or touched a potentially contagious surface. You may have felt particularly vulnerable when you heard of friends or family who were struck by the disease leaving you with the feeling that the world – your world – was unravelling. Given the situation, these uncomfortable emotions – anxiety, fear, anger and depression – are understandable despite being different and, for some folks, contrary to their natural state of being.

The results of a newly published international investigation conducted by Israel’s Ben Gurion University of the Neved’s Alexander Reznik and colleagues reported in Psychology Today on their efforts to quantify the nature of COVID-19 anxiety. Approached by colleagues for help on a project to develop a new test measuring COVID-19 fear, Reznik recruited a research team from Russia and Belarus to coordinate a rapid-response study. Within 48 hours, the Israeli-led researchers distributed “The Fear of COVID-19 Scale (FCV-19S)” through their international network based on contacts within the University of the Negev—Regional Alcohol and Drug Abuse Research (RADAR) Center.

As background to the study, the authors noted that “unlike armed conflicts that tend to have boundaries, infectious disease outbreaks are one of the most distressing forms of disaster to deal with psychologically because of the uncertainty they cause.” People feel vulnerable and at risk, and “staying braced for the unknown takes a toll on physical and mental wellbeing.” Given the focus of the authors on harmful substance use, Reznik’s study also suggested that knowing the signs of COVID-19 fear can also help prevent or reduce what can become problem behaviours that develop in response to this fear.

Within the sphere of larger efforts to manage population-level COVID-19 fear, the authors acknowledged that we have all heard a great deal about social distancing, wearing masks and washing hands, but not so much about how to prevent the mental health effects from spreading. What this means for all of us is that we have to accept personal responsibility for our happiness and mental, emotional and spiritual wellbeing. No one is going to rescue us! So, whether you are an introvert or an extrovert, your escape hatch is at your fingertips – it must come from within.

Time Will Tell The True Impact of the Impact on Introverts and Extroverts

It is important to acknowledge that, while many countries are opening up and stay-at-home restrictions are being lifted, others are still stifled by policies restricting their movement, preventing them from re-entering society to pre-pandemic norms. Additionally, although the vaccine roll-outs in the U.K. and the U.S. have progressed quickly and seen a decline in cases and a relaxing of lockdowns, the rest of the world lags in their roll-out of the vaccine and we’re yet to fully understand the implications of the new Covid variants.

By no means is the pandemic over. And there is no way to predict its long-term impact on our lives as a global community. People are still suffering and dying, forced to be separated from loved ones, unable to reintegrate into the workplace and suffering unimaginable psychological, emotional and spiritual pain. This means that the introversion-extroversion phenomenon, and its long-term impact on human interaction may not be known – and understood – for years.

Human beings were designed to be resilient, and the pandemic has tested our ability to face an unfamiliar challenge. Regardless of whether you are an introvert or extrovert, and not quite sure how to integrate gracefully back into work, social activities and relationships, there are hopeful signs that we may be more ready than we think. Introverts and extroverts have learned a lot from the pandemic, and each other. These inherent personality traits have much to offer to help us better understand one another and ourselves. If nothing else, it just may be that we are witnessing the beginning of a beautiful, transcendent change in interpersonal relationships that is long overdue.

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for the latest positive psychology news and happiness and resilience resources!

Snooze Blues? How Using Your Favourite Song as an Alarm can Help you Wake up More Alert

16/06/2021 by Marie

Stuart McFarlane, RMIT University; Adrian Dyer, RMIT University, and Jair Garcia, RMIT University

This morning after awakening when the alarm went off, you may have experienced a feeling of grogginess and lack of alertness. This is a physiological phenomenon termed “sleep inertia”. If you experience this, you are not alone. Aboard the International Space Station a NASA astronaut reported:

The morning started disastrously. I slept through two alarms, one set for 0600 and another a half-hour later to remind me to take some CEO (Crew Earth Observation) pictures. My body apparently went on strike for better working conditions.

Good-quality sleep — and feeling alert when we wake up — is vitally important. In Australia, lost productivity due to inadequate sleep has been estimated to cost A$17.9 billion a year. Sleep inertia can last up to four hours, although it can potentially be remedied by caffeine, light, or a nice hot shower.

But here’s another potential tactic to combat morning grogginess. Our new research shows how choosing the right sound to wake up to can reduce sleep inertia.

In an initial study, we found that alarm sounds perceived as “melodic”, irrespective of the specific type or genre, lead to significantly reduced feelings of sleep inertia, when compared with alternative musical variations such as “unmelodic” beeping alarms.

“Melodic” music can be defined as a tune that’s easy to sing or hum along to, such as Madonna’s song Borderline, Midnight Oil’s Wedding Cake Island, or Happy by Pharrell Williams.

Relative frequency of alarm sound type and perceived sleep inertia.

To study this intriguing effect in more depth, we carried out a second study to evaluate the effect of wake-up music on factors such as mental alertness.

We used a custom-designed app to allow participants to wake in their own bed to different alarm sounds on their smart-phone, then immediately perform a game-like task to assess their state of alertness. Similar to the test performed by astronauts on the International Space Station to monitor changes in sustained attention, our participants were required to touch their mobile phone screen as quickly as possible when the colour of a shape changed.

Melodic alarm sounds resulted in participants having faster and more accurate responses, compared with a control group who woke up using classic alarm sounds without melody.

Do Other Alarm Sounds Influence how Well we Wake up?

We don’t always awaken to a preset alarm. Sometimes we have to wake up quickly, perhaps to a smoke alarm, for instance. Some people, such as members of the military or emergency services, have to wake promptly and immediately respond to urgent situations.

To look at these cases, we reviewed all the available research on both sound alarm design and awakening in different age groups. This revealed that in emergency scenarios, children are also receptive to how alarm sound design affects their waking state.

When children awaken in emergency conditions, a low-pitched alarm or even the sound of a human voice seem to be much more effective than conventional higher-frequency alarms at combating the effects of sleep inertia. With the right type of alarm, children demonstrated better response time and memory of events, which is likely to be important in following instructions or action plans in an emergency such as a fire.

Why are these lower-pitched sounds more effective? It might be because there are crucial frequency bandwidths and how sound is processed by the inner ear and then the brain. For example, it has been shown that music does activate certain areas of the brain that control attention, although the exact mechanisms of this effect are still being investigated.

Efficiencies of sound and waking

Given we now know that different alarm sound types can influence how humans wake in normal, residential and emergency scenarios, it is interesting to consider the possibilities presented by modern technology.

Digital audio is now readily accessible and easy to share, meaning that when we go to bed we can set ourselves an alarm consisting of almost any conceivable sound.

What’s more, wearable technology and health monitoring apps are improving so rapidly that they might be able to help us choose the exact best alarm for us. You could even tailor it to different situations: if you have to wake up early and drive kids to school, you might choose a wake-up alarm that leaves you as alert as possible, whereas you might choose something different to wake up for your Saturday morning yoga class.

Vehicles could be fitted with personalised alarms to help drivers stay focused and avoid falling asleep at the wheel. Human space exploration may one day use these types of sound treatments to maximise astronaut well-being and performance.

Like the astronauts orbiting above Earth, we all have to live and work in a complex world. Almost all of us sometimes have to wake up before we’re ready, and feel groggy as a result.

But next time you’re setting your alarm, why not try something you can sing or hum along to, or just a favourite melodic song? You might experience a refreshing change.

Stuart McFarlane, Researcher, Auditory Perception and Cognition, RMIT University; Adrian Dyer, Associate Professor, RMIT University, and Jair Garcia, Research fellow, RMIT University

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

New Study Shows Vegans are Happier Than Meat-eaters

09/06/2021 by Marie

Are Vegans Truly Happier Than Meat-eaters? Science Says Yes!

A new study by Tracking Happiness shows a connections between happiness and veganism – revealing that vegans are happier than others.

Researchers surveyed 11,537 people from the United States and asked them “If you look back at the last year of your life, how would you rate your happiness on a scale from 1 to 10?” The average happiness rating of all respondents was 6.90.

They then asked respondents to tell them whether they were vegan, vegetarian, pescatarian, or meat-eaters, and the results showed that vegans were the happiest at 7 percent higher happiness levels than meat-eaters, who scored the lowest average happiness rating.

“We’re not surprised by these findings at all. We know that the image of veganism is undergoing the most radical change in its history, while shedding some tired, old stereotypes. It’s no longer portrayed as an unusual lifestyle, it’s easy and accessible – you can walk into any supermarket and be greeted by a huge range of plant-based products or walk into any restaurant and be presented with an exciting vegan menu,” said Francine Jordan, spokesperson for the Vegan Society. “There has never been a better time to be vegan and it’s great to see that vegans are much happier too!”

Researchers also found that happier people also considered themselves more likely to turn vegan in the future. Out of the 8,988 meat-eaters in the survey, those who reported higher happiness ratings were more likely to adopt a 100 per cent plant-based diet in the future.

Here are the findings:

Vegans report higher happiness levels than meat-eaters (+7%).
Happier people are more likely to turn 100% vegan in the future.
Only 14% of our meat-eating respondents reported a negative bias towards vegans. Non-vegans aren’t nearly as opposed to veganism as the stereotypes suggest.
32% of vegans & vegetarians state that their biggest driver is the environment.
Older people are less likely to ever adopt a vegan diet.
These observations – and many more – are covered in this in-depth analysis of our study.

Shifting Perceptions of Vegans

The study also looked at the shifting perceptions of society about vegans, finding that less than 15 per cent of people had a negative opinion of vegans and veganism in general. The average meat-eater in the survey thought positively about vegans (3.44 on a scale from 1 to 5).

This contradicts earlier research from a study titled ‘It ain’t easy eating greens‘ which found that only drug addicts face more hatred and prejudices than vegans.

Carleigh Bodrug, Founder of Plant You, agrees with the new research, “The perception of vegans has definitely shifted to a more positive light in the last five years, in my experience,” she said.

“I personally believe this is because of education on the impact animal agriculture has on our precious earth, being one of the leading sources of greenhouse gas emissions and global warming. This, coupled with the introduction of more delicious plant-based products on the market, has made people more open to a discussion about reducing their animal product consumption.”

Read the full study results at Tracking Happiness.

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!

Finding Happiness and Resiliency

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7 Simple Steps to Happiness Right Now

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What Jobs are the Most Meaningful?

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Benefits Are Even Stronger For People Living Alone

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The Pandemic Personality Phenomena

How Covid has Flipped the Script on Introverts and Extroverts

A Social Experiment Before Our Eyes

Time Will Tell The True Impact of the Impact on Introverts and Extroverts

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for the latest positive psychology news and happiness and resilience resources!

Do Other Alarm Sounds Influence how Well we Wake up?

Efficiencies of sound and waking

Are Vegans Truly Happier Than Meat-eaters? Science Says Yes!

Here are the findings:

Shifting Perceptions of Vegans

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!

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About Marie

Podcast: Happiness for Cynics

Book: Self-care is church for non-believers

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!

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!