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.

10 Tips for Better Job Happiness in 2021

13/01/2021 by Marie

Are you stuck in a job rut? Are your colleagues driving you crazy? Maybe you’re seriously questioning why you even picked your field in the first place?

Some people have no choice in the type of work they do – it’s just about paying the bills and putting food on the table. Other people spend years studying and enter a field of work only to discover that they don’t really like it! Other people (the lucky minority) find a job that inspires them. These are the people that say, “it’s not a job but a calling,” but even these lucky few don’t wake up every day excited to go to work.

Job happiness can be elusive… but there is a secret. It’s not the job that will bring you happiness, in the end it’s got nothing to do with the job. It’s you!

Many people who have found the key to happiness head off every day to unfulfilling jobs but have a blast anyway. I remember some of my most enjoyable jobs were during university when I was waitressing or serving coffees. I loved my team, and we had some great laughs, even though I only saw the job as a temporary thing to pay the bills.

You see, to find job happiness you need to be intentional about doing small things throughout the day to boost your mood. And here’s the best part, if you’re happier at work, studies show you’ll also be more successful in your career, getting more promotions than your grumpier colleagues. According to ScienceofPeople.com, if you’re happier at work, you’ll also be more productive and more engaged. You’ll also have better health and be more resilient, so when things go wrong, you’ll be better able to bounce back and move forward.

So how do you get greater job happiness? Here are 10 ideas and tips.

1. Start Off the Day on a Good Note

Happier.com describes this aspect of job happiness by saying that “researchers analysed the moods and performance of customer service representatives. Those who were in a good mood in the morning were more productive during the day and reported having more positive interactions with customers.”

Taking a few minutes in the morning for yourself to have breakfast and drink some tea or coffee can significantly affect how the rest of your day is going to go. Another option is going outside for a walk to get some fresh air or maybe even doing an at-home workout or yoga routine.

2. Help a Colleague

Helping others, in general, has been proven to make people feel more productive and better about themselves. It doesn’t have to be anything huge or lifechanging, but even just grabbing a quick coffee for a colleague can go a long way. Not only can it make your day better, but also theirs.

3. Make Progress and Acknowledge it

You may feel like your work sometimes goes unnoticed, which can be very demotivating. So, why not try flipping the script and instead of looking for extrinsic recognition, go for intrinsic motivation instead. Start each day by writing down some daily goals and get to work completing them. As you complete each task, cross it off your list (is there anything more satisfying!?) At the end of the day, you can look back and acknowledge your progress. Although this encouragement isn’t coming from a supervisor directly, this affirmation goes way deeper and providing a sense of confidence and self-worth that you give yourself… not that’s reliant on someone else.

4. Find an Alternative Career or Side Job that you Enjoy

Not everyone has the luxury of working in a career that they particularly enjoy. Whether or not this is true for you, it’s always an option to switch to a different career or find another job that brings you more job happiness.

As The Balance Careers describes, “no employee is happy at work every single day, and even jobs you are passionate about can sometimes be frustrating or tedious. But if your career is something you generally enjoy and feel proud of, you are more likely to feel happy at work.”

Whether you start a blog, or make jewellery to sell on eBay, or create artwork or any number of other side gigs, you’ll be in good company. In the U.S., about 36 per cent of workers are now involved in the gig economy, according to SmallBizGenius. In Australia, ABC News reported that close to a million people have a second job or side hustle. While it’s true that many of these people are simply paying the bills, it’s also true that many people are simply following their passions and dreams… and in the process finding happiness that permeates all parts of their life, even their 9-5 job too.

5. Take Responsibility for What’s Going On at Your Job

It can feel frustrating to feel out of the loop at work. Not knowing certain information or being uninformed about things going on at your job can leave you frustrated, confused, and dissatisfied. Instead of relying on others to keep you up to date on everything and involved, take initiative yourself to seek out information and make important decisions.

The research backs this up, people who are more autonomous and feel a sense of purpose at work are generally happier in their jobs. This is about being involved in decisions, contributing ideas and generally being engaged. So take control and get involved. You may find that your supervisors or colleagues didn’t even realise that there was a lack of communication.

6. Make Friends

Regardless of how your work environment is as a whole, making friends with your colleagues can change the environment completely. As an employee, you spend a lot of time at work. Feeling understood and valued by your colleagues can help you feel more encouraged and productive.

Having friendships inside of work can also bleed into your regular life, and every now and then, a friend you make at work ends up being a friend you keep for life.

7. Give Yourself Some Fun Rewards

If you don’t love the work that you do, you can try and use small rewards that are almost like bribery for yourself. Make a game of it. You could try something like, “If I finish this paperwork, I’ll order lunch at my favourite place down the street on my lunch break.” Or “yesterday I completed seven reports, and today I’m going to beat that and do eight.”

Although this is a very small way to keep things exciting and interesting for you, it’s a good way to keep yourself on track and productive in your work. You could even create a rewards jar, putting multiple rewards in there and drawing them randomly to celebrate your productivity.

8. Create a Playlist to Boost Your Mood

Music can change everything. It has been scientifically proven that music can raise your serotonin levels and make you happier. In fact, a recent study showed that music can foster interpersonal connections, growth and even healing.

So, unleash your favourite beats at work and watch your mood lift! When you’re having a rough day at work, turn up that playlist and crank your tunes. It might turn your entire mood around. Also, you can find many playlists on apps such as Apple Music, Spotify, YouTube, etc. that are designed specifically to keep you productive at work.

Need some inspiration? Check out these 10 songs that neuroscientists say are the 10 happiest songs ever.

9. Organise or Attend Social Events for Co-workers

Remember when we mentioned making friends with your co-workers? This is the perfect opportunity. Sometimes in a work environment, it can be difficult to truly socialize because of the tasks you are trying to get done.

Attending a social event with co-workers can allow you to break these barriers down and allow you to socialise with your co-workers in a way that may not be possible in some work environments. Plus, it’s nice to go out and have fun every once in a while!

10. Smile

They say if you smile, the whole world smiles with you. So, I’ll leave you with a simple reminder that sometimes all it takes is a smile to turn your mood around.

Research from the University of South Australia confirms that the act of smiling can trick your mind into being happy. As you’re coming into work in the morning, make a conscious effort to smile at every person you see on the way in. If you’re not in a job where you see people much or often, you can simply smile to yourself to get the benefits of this exercise… you might feel silly, but who’s going to see you?!

Remember, at the end of the day, finding job happiness is up to you. Use these tips to help propel you forward and make 2021 your year of job 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!

Top 20 Positive Psychology and Happiness News Articles in 2020

16/12/2020 by Marie

Top Positive Psychology and Happiness News

If 2020 hasn’t challenged you, I want to know your secret! For the rest of us, there might be a thing or two we can learn from the top positive psychology and happiness news in 2020.

Even though the field of positive psychology is relatively new, there is so much good content out there and new research to learn from and apply. Aside from research, there’s also just a lot going on in this space too!

Here’s a look at the must-read positive psychology and happiness news from 2020, covering topics such as resiliency, happiness, gratitude, positivity and of course COVID-19. Enjoy!

Top Positive Psychology and Happiness News in 2020

Happiness Museum looks at brighter feelings in uncertain times. Happiness seems to have faded from our vocabulary amid the global pandemic, economic turmoil and, well, collective sense of doom and depression that is 2020. Which is why the opening of a new Happiness Museum in, where else, Denmark feels like the most optimistic story of the year.

Return to school sees improvement in children’s mental health. “Schools provide an immensely important forum for children and young people and are an essential component of society’s infrastructure in promoting positive mental health, providing support and resources for those with additional educational needs and protecting young people and society from poor mental health outcomes and adverse impacts on long-term life chances. This report is a timely reminder of the importance of schools and education and associations with young people’s mental health.”

Time Confetti and the Broken Promise of Leisure. t’s true: we have more time for leisure than we did fifty years ago. But leisure has never been less relaxing, mostly because of the disintermediating effects of our screens.

More Money Does Buy More Happiness. Researchers and economists have been debating this idea for decades, and a new study in the journal Emotion sheds more light on the role money plays in increasing happiness levels.

Lessons From One of the Happiest Countries in the World. As the world deals with a global pandemic, a Happiness Museum opened its doors in Denmark for the first time. Here’s what we can all learn from one of the happiest countries in the world.

Your Happiness Might Very Well Be Inherited, Says Scientists. Science says the human’s degree of happiness is related to their genetic makeup. Yet it is almost impossible to change genes to improve your satisfaction.

The “Happiness Hormone” That Promotes Patience (Technology Networks). Do good things come to those who wait? A study on mice conducted at the Okinawa Institute of Science and Technology Graduate University (OIST) pinpointed specific areas of the brain that individually promote patience through the action of serotonin.

Three Pillars of Permanent Happiness (Psychology Today). New research in psychology sheds light on the factors that shape our happiness. What works? That depends, but psychologists and happiness researchers have identified a few common elements that tend to be found in happy people. Here are three recent findings from the field of happiness science that may help guide you to a brighter, happier future.

Applying the Research to Boost Your Happiness

Faking a smile tricks the brain into feeling happier (Daily Mail). Experts found the physical task of smiling activates specific muscles in a person’s cheeks and this triggers happy emotions in the brain. Scientists say this has important implications on mental health and could be exploited to help people cope with stress.

People react better to both negative and positive events with more sleep (Science Daily). New research finds that after a night of shorter sleep, people react more emotionally to stressful events the next day — and they don’t find as much joy in the good things. This has important health implications: previous research shows that being unable to maintain positive emotions in the face of stress puts people at risk of inflammation and even an earlier death.

Can a Walk in the Woods Improve Your Well-Being? (Psychology Today) Urban lifestyles are related to negative emotionalities, such as feelings of panic, anxiety, and depression. Nonetheless, the migration toward urban living over the past several decades has increased. Because of this conundrum, scientists are investigating whether humans can counteract the harmful effects of urban life by reconnecting with nature.

How a spring clean is good for your mental health (Kidspot). Psychologist Dr Jo Lukins says there’s a good reason why we feel so satisfied after a good clean-up. As it turns out, a spring clean does wonders for our mental health. Here’s why and what you need to get started.

Survey Reveals Designing For Happiness And Health Is More Essential Than Ever (PR Newswire). Marvin, a leader in designing for well-being in home building and remodelling, continues to reinforce the notion that happiness in the home is more important than ever. As we close out 2020, the company unveils findings from a new survey, “Designing for Happiness at Home,” and shows the home is an essential happiness driver, ranking second on Americans’ list of things that contributes to their state of happiness – equal to their physical health and just one point behind the health of their family.

Playfulness might be the cure to coronavirus-induced boredom (The New Daily). Timely new research finds that “simple exercises can help to make people more playful and consequently feel more satisfied with their lives”.

The science behind expressing gratitude will surprise you (Fast Company). Two psychology researchers detail the connection between gratitude and well-being. According to the John Templeton Foundation, there have been at least 270 studies on gratitude in the past two decades. More than half were published in the last five years.

News About Happiness at Work

Transformational Leadership: The One Missing Trait (Forbes). It’s not what you might think and it’s not what most would expect. It comes down to one word: Happiness. But don’t take my word for it. Research shows us that happy and optimistic leaders are considered more transformational and generally lead better, and there is a strong link between transformational leadership, happiness and financial performance — traits that have been found to completely predict individual and team productivity and innovation.

Tips to help remote workers gear up for the day with balance and well-being in mind. (Tech Republic) Focus on new “rituals”. From listening to a preferred podcast on the metro to having a cup of coffee as we get dressed, a standard morning before commuting to the office is filled with nearly automatic day-to-routines for many. Sans a physical commute and the dress code requirements of in-person meetings, many of these habits have been cast to the wayside.

Better Leadership Starts With Gratitude. (Built In) Gratitude has the potential to reshape the world around us, but as business leaders, it can be easy to forget its power or dismiss it entirely. We think we’ll automatically feel gratitude when we’ve made it, when that next round of funding comes in or when we make that next big hire to finally relieve an overworked team. The default assumption many people have is that gratitude isn’t something we can reach for regularly, but instead something we feel when all is right with the world.

Building a Better Workplace Starts with Saying “Thanks” (HBR). Research shows that managers should emphasize the importance of expressing thanks and appreciation at work. Cultivating a culture of gratitude won’t just boost employees’ well-being and performance. According to our research, it’ll also help stop workplace mistreatment.

New Research Identifies Six Ways To Increase Happiness In The Workplace (Forbes). Improving workplace happiness is a challenging task, but it can be done. A recent analysis of 61 workplace happiness interventions found that 96 percent of the interventions increased employee happiness and about half of the results were statistically significant.

Have you read anything this year that’s worth sharing? What’s your top positive psychology and happiness news of 2020? Let us know in the comments below!

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!

10 Random Act Of Kindness Ideas for the Holidays

09/12/2020 by Marie

10 simple random act of kindness ideas to bring some extra joy to the world

There’s no doubt about it – 2020 has been hard.

With COVID-19 lockdowns, travel restrictions, and bans, it seems like the fun was sucked out of the world in an instant. In some cities, it’s even hard to travel across town to grab a coffee with friends!

I think we can all agree we need to spread a little love right now (instead of the virus). So, I’ve collected some of my favourite random act of kindness ideas, so this holiday season you can bring happiness to the people in your life – while giving yourself a little mental health booster, too.

Read on!

Idea #1: Give someone an unexpected compliment

“I can live for two months on a good compliment.” — Mark Twain

I couldn’t have said it better myself. The benefits of giving a compliment go both ways – giving and receiving! The National Institute for Physiological Sciences says receiving a compliment can produce the same effect in your brain as receiving money.

Think overwhelming happiness, gratitude, excitement, and unconditional love!

It’s good for the soul and builds trust and confidence in the receiver. It’s a win-win situation – so next time a positive thought comes to mind about a friend, coworker, family member, or even a stranger on the street, reach out and let them know!

Idea #2: Let someone cut in front of you in line

We can all be a little selfish sometimes. Whether we’re sitting in traffic or waiting in line at the shops, we can be quick to lose our tempers and put ourselves first, no questions asked.

Sometimes, a random act of kindness can be as simple as letting someone cut in front of you in line at the movies, the shops, the bar – anywhere.

The receiver will feel a sudden sense of gratitude – who knows, you might even make their day, or help them get where they’re going much faster. Meanwhile, you can enjoy the endorphins that come from a simple act of kindness (a natural pain killer – goodbye, headaches.)

Idea #3: Pay for someone else’s lunch or coffee

In the same vein as idea #2, footing the bill for a friend, family member, coworker, or even a stranger’s lunch can be incredibly rewarding.

You never know what someone else is going through. The stranger waiting in line behind you might only be able to afford a bran muffin, or a coffee… no milk, no sugar. If you’re feeling generous, consider footing the bill for the person behind you.

You might make their day, or even trigger a “pay it forward” chain reaction and leave a trail of kindness behind you.

Idea #4: Sit down and have a chat with someone experiencing homelessness

According to recent statistics, 50 out of every 10,000 Australians are sleeping rough on the streets. The last time a global homelessness survey was attempted by the United Nations, around 100 million people were homeless worldwide.

As many as 1.6 billion people lacked adequate housing. This was 2005 – there’s no knowing the true numbers now.

We all get caught up in our own lives. We also get distracted by the hustle and bustle of everyday life, running to-and-fro to get things done. Sometimes, unfortunately, this can make us forget or avoid people experiencing homelessness in the streets.

“I don’t think people do it on purpose – it could be that they don’t know what to say; it could be that we are desensitised,” Major Bruce Harmer of Sydney’s Salvation Army said.

“People who find themselves on the street need our love, our care and attention. I’ve heard people say, ‘If it wasn’t for that person saying good morning to me today, it was going to be my last day’.”

A small act of kindness can be as simple as getting down on their level, saying hello, and having a decent conversation with them. Standing over someone sleeping rough can be condescending, even daunting – sit down and open up a dialogue with this person.

It could make their day – and before asking if they’d like some food, make sure it’s what they want, or what they’re comfortable with. They may not react well to charity.

Idea #5: Pay for a parking ticket and leave it in the machine for the next person

Paying for parking can be such a chore – especially in big cities where the parking prices are sky high. If you’re looking for a fun and simple random act of kindness idea, pay for a parking ticket and leave it in the machine for the next person.

An all day ticket is even better. The receiver will be stoked to have free parking, even for a day. It could be $10, $20, even $30 saved for more exciting things.

Idea #6: Donate gifts to a local charity for kids in need

Your local charity is always looking for donations – clothes, homewares, shoes, and of course, gifts for the holiday season. The great part about this activity is that decluttering is good for the soul too!

Alternatively, you could reach into your pockets this holiday season and fill up a “Santa Sack” with lots of toys, fun activities, and “one size fits all” clothing items for kids, like fun hats and costumes. You’ll bring joy to children.

You don’t have to spend a fortune on gifts, either. Just look for fun, cost effective toys for kids – even classics like a barrel of monkeys, or a board game like “Guess Who” or Scrabble. Alternatively, dig through your belongings and look for fun toys and activities you don’t need anymore.

Idea #7: Show your gratitude to a teacher or role model by giving them a gift

Gratitude has a number of social and health benefits. Robert Emmonds, a renowned gratitude researcher, has conducted multiple studies on the topic of gratitude and found grateful people are happier and have reduced levels of depression.

Plus, gratitude can improve your sleep, reduce the number of doctor’s appointments and illnesses, and reduce your aggression levels, making you an easier person to befriend and be around.

If you’re looking for ways to express your gratitude, consider making or purchasing a gift for a friend, teacher, tutor, or role model. You will feel accomplished and kind, while sharing the good feelings with the receiver of your gift.

Gift away – and watch the health benefits roll in.

For more on practicing gratitude, read: Practicing Gratitude: Why and How You Should do it

Idea #8: Offer to help the elderly to carry their groceries

Volunteering to help someone in need can be extremely rewarding. In fact, volunteering time and helping others has been scientifically proven to increase your own wellbeing, as well as the person you’re helping. It can help combat depression, increase confidence, and create a stronger sense of self and purpose!

You don’t have to volunteer heaps of time to experience the benefits of volunteering, though. It can be as simple as helping an older member of the community to carry their groceries to their car, or help them onto the bus.

It takes two seconds to lend a hand. Next time you see an elderly person struggling with their shopping bags, consider asking them if they need assistance. You’d be surprised how easily you can make another person’s day.

Idea #9: Reach out to friends and family members who seem a little down

Depression doesn’t discriminate. Men and women, teens and children, rich and the poor – depression and mental illness can impact anyone in our community.

Unfortunately, it’s also very common for people to hide their depression and put on a brave face – this is called “concealed depression”, but the symptoms are there – a lack of sleep or appetite, no interest in hobbies or activities, and going out of their way to convince everyone they’re “feeling fine”.

“Concealed depression is sometimes called ‘smiling depression’ because the sufferer seems fine,” Sally Winston, PsyD, a member of the Anxiety and Depression Association of America, said.

“They go about their lives fulfilling their responsibilities, interacting apparently normally, and do not complain or share with others how they are feeling. They may be so used to being silently depressed that it is just experienced as ‘this is just the way I am; I am just a loser’ or ‘this is the way life is’ rather than ‘I am depressed.'”

If you have a feeling one of your friends or family members might be struggling, a simple act of kindness could be to reach out and offer to take them out for a coffee or a walk in the park for some fresh air. Give them the chance to share their thoughts and feelings, and encourage them to get the help they need to recover.

Be someone’s rock for a day, and make sure to follow up on their feelings and progress as time goes on.

Idea #10: Donate time, flowers & nick-knacks to a nursing home

This might be less of a random act of kindness idea, but a simple and rewarding activity nonetheless. According to a study by the Corporation for National and Community Service, Americans over the age of 60 who volunteer have higher levels of well-being compared to those who did not volunteer.

Nursing homes are always looking for volunteers to spend time with the residents. Consider volunteering at your local nursing home – host bingo and art lessons, baking sessions, or set up an in-home cinema. Alternatively, donate a stack of flowers and bouquets to bring nature to the resident’s rooms, or surprise them with gifts.

These little acts of kindness can help reduce age-related depression and loneliness, while you bridge the gap between generations, learn new things, and improve your own mental health.

**Have you tried any of my random act of kindness ideas? Let me know in the comments – or sign up to my email newsletter for new ideas!**

18 Christmas Gift Ideas That Support a Cause

02/12/2020 by Marie

Christmas Gift Ideas That Support a Cause

In our age of abundance, it can be hard sometimes to come up with Christmas gift ideas for loved ones. Many of us have all that we need in our houses, and gifts that are funny or cute in the moment, often end up relegated to the garage or donate pile not long afterward.

But, with a rise in stakeholder capitalism and socially conscious companies, there are many companies which not only make amazing products, they are also working to save the environment and better the world through social activism. Whether your money goes to employing fair trade artisans or donating to charity, giving a gift that supports a cause means you get the double feel-good vibes of investing in the well-being of those less fortunate. In the end, isn’t this what the holiday spirit is about?

Not only that, but studies have also shown that giving gifts, caring for others and performing acts of kindness can all provide boosts to your mood and happiness levels. A study called, “Do unto others or treat yourself?” showed an increase in the levels of psychological flourishing after performing acts of kindness, including social well-being and emotional well-being of the participants. It showed, when we are kind to one another, we actually achieve a higher level of positive emotions compared to being kind to ourselves.

So, what are you waiting for? Take a look at our list of 18 Christmas gift ideas that support a cause – helping you bring joy to your friends and family, while helping you feel good too. Read on!

Supporting Women Entrepreneurs

The following women-owned businesses are all committed to achieving a better and more sustainable future for all.

SheEO is a global community of radically generous women who support women-owned businesses that are committed to solving the world’s to-do list (otherwise known as the United Nations Sustainable Development Goals). Check out the SheEO 2020 Holiday Gift Guide to support women-led and women-owned Ventures that are working on the World’s To-Do List when purchasing gifts for friends.
BeauTex Designs is a collection of sustainable work wear and eco-friendly shoes designed to be as reliable and hard working as you. Their gender neutral, eco vegan shoes are made from recycled plastic water bottles diverted from oceans and landfill and the soles are made from a combination of recycled rubber.
Code Like A Girl is a social enterprise providing girls and women with the confidence, tools, knowledge and support to enter, and flourish, in the world of coding! Why not buy someone you know (kids or adults) a course to get them started!
Grow Your Mind wants to see children, families and teachers with the same awareness of looking after their mental health as they do for their physical health. They exist to make topics such as brain awareness, resilience, mindfulness and compassion relatable for all. Check out their shop for resilience kits, journals and more.
Pure Peony cremes, soap and shampoo naturally heals irritated inflamed skin using scientifically proven peony root extract from our organic farm.
The World’s Biggest Garage Sale aims to activate dormant goods for good as a way to make purposeful profit that creates a positive impact on people and the planet.

Environmentally Conscious Gifts

The following companies and products are all environmentally friendly and sustainable. Here are some Christmas gift ideas that also protects our planet this Christmas?

Zero Waste 26 Piece Kitchen Starter Kit: Includes a reusable mesh produce bags, reusable silicone stretch lids, reusable stainless steel straws with cleaning brush.

Ocean Clear’s 5 Pack assorted sizes (AU$16.99), Reusable Organic Eco-friendly Beeswax Food Wraps | Biodegradable, Sustainable, Food Storage Covers.

Brooke & Wallace Beauty and Skincare. reusable and sustainable materials, made with bamboo Kit with Headband, reusable Makeup Remover Pads, Luxury Premium Face Wipes.

Wheat Straw Nordic Dinnerware Plates (AU$20.65)- Microwave Dishwasher Safe & Reusable, Lightweight & Recycled Outdoor Picnic Eating – Eco-Friendly BPA Free, 4 pack.

Patagonia is a long-time leader and diligent supporter of grassroots environmentalism, with more than $20m donated to environmental organisations.

Socially Conscious Gift Ideas

Whether you’re contributing to ending slavery or helping people less fortunate than you, the following companies and products are all committed to making the world a better place.

The Tote project creates fair trade, organic tote bags sewn by human trafficking survivors. Each bag supports survivors in the US as they pursue their dreams.
Warby Parker realised that 15% of the world’s population lack access to glasses, making it difficult for those individuals to navigate the world clearly. Every time you buy a pair of glasses, a pair is distributed to someone in need.
Did you know socks are the most requested clothing item in homeless shelters? Bombas knows this, and it’s why they’ve donated more than 10million pair of socks. All you need to do is buy one pair of socks to have one pair donated.
One of the original B Corp companies, Toms has been using sustainable materials, being transparent about their supply chain, and donating profits to help partners create positive change for people to feel physically safe, mentally healthy, and have equal access to opportunity. They recently surpassed the $2 million mark for donations.

Secret Santa Gift Ideas and Gag Gifts

Are you looking for Christmas gift ideas to make people laugh? Need something for the office Christmas party? We’ve got you covered there too…

Given the mad rush to stockpile toilet paper this year, and the fact that EVERYONE uses it, why not gift wrap some socially conscious toilet paper from Who Gives a Crap? Who Gives A Crap was started after the founders learnt that 2.4 billion people don’t have access to a toilet meaning that around 289,000 children under five die every year from diarrhea diseases caused by poor water and sanitation. They donate 50% of profits to help build toilets and improve sanitation in the developing world.
Do you know someone who loves The Crown? Or perhaps they’re a bit full of themselves? Either way, this next company has you covered… Established Titles is a Scottish company that is using the Scottish land ownership laws to sell plots of land. The money contributes to the preservation and protection of woodland areas in Scotland, and the owner of the land is granted the title of Lord or Lady. Yes, this is fully legit. You can buy a small piece of Scottish land, and come away with a title for you or a loved one, while at the same time preserving the beautiful Sottish woodlands. Not only that, but they plan a tree for every order.

Giving Back to People in Need

We can all agree 2020 has been a tough year and for some, this means that Christmas will be even tougher. If you’re at the point where your loved one really doesn’t need anything more in their house, why not consider making a donation on their behalf – that way 100 percent of your gift will help someone in need.

The Salvation Army makes it easy for you to make a direct difference in someone’s life this Christmas. From buying someone a Christmas lunch, or a warm cup of soup, to a Santa stocking for kids or a phone call to an elderly person who is alone, there are so many ways to give back to people in need. Explore the heartwarming range of ideas to relieve suffering in our community from only $5.

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!

Could This be The Key to Your Happiness? Letting go and Moving on…

25/11/2020 by Marie

Letting go and moving on…, five little words that can sound so simple. Yet we all know letting go can be one of the hardest things we do.

Whether it’s by a parent, lover, friend or colleague, many of us have felt the sting of betrayal or the hurt of someone else doing wrong by us. It’s a feeling that can stay with us for days, months or even years.

Yet, as with many of the other self-care topics we discuss on this site, the number one misconception about forgiveness is that it’s all about someone else.

Forgiveness is for you and about you.

It’s about letting go of grudges, blame and negative feelings that are stopping you from moving on. It’s understanding what happened, processing how that made you feel, then acknowledging the pain, anger or betrayal.

Sit in it, dwell in it for a while if you have to… go for a walk somewhere remote and scream at the top of your lungs or hit a punching bag until you’re exhausted. Cry and beat your pillow and cry some more.

It’s also understanding you’re human too, and we all make mistakes. That means practicing self-compassion by not only releasing yourself from the hurt, but also any blame you’ve assigned to your role (whether rational or not).

Being kind to yourself is a key element of self-care and is critical for your mental health. You don’t gain anything by being too hard on yourself. It’s OK to make a mistakes… just try to learn from them!

To forgive, you have to acknowledge that if you don’t let go, the negative emotions can have power over your life, impacting your behaviour and mental health for months and even years. It’s about letting go and choosing to move on from that pain and that resentment and releasing another person’s hold on your life so you can take back control, heal and move on with positivity with your life.

Forgiveness is all of these steps, or none of these steps, or about doing these steps repeatedly over time, because in the end we’re all different.

But, before we move on, let’s just make one things clear: forgiveness is not about excusing or forgetting another’s bad behaviour. It certainly doesn’t mean you have to fix a broken relationship or even tell the person you forgive them. You don’t even have to speak to them again.

In this article, we explore the power of forgiveness, how we can start the process of letting go and moving on, and how we can use this info to achieve a happier, healthier life. Read on!

Letting Go And Moving On

“Forgiveness is the release of resentment or anger. Forgiveness is vitally important for the mental health of those who have been victimized.” Psychology Today

Forgiving others is a great way to let go of negativity, but unless you’ve done the work, it’s hard to really understand how someone else’s actions could be impacting your life… Of course, if you’re not convinced, there is research!

According to researcher Jack Kornfield, forgiveness isn’t quick, easy or sentimental, but it’s invaluable for your own well-being. In fact, the Mayo Clinic in the U.S. shows that forgiveness leads to improved health and peace of mind.

It has been shown to lead to healthier relationships, improved mental health, reductions in anxiety, stress and hostility; lower blood pressure; fewer symptoms of depression and improved self-esteem. It even has physical benefits such as a stronger immune system and improved heart health.

Forgiveness is about letting go of negative emotions, so it’s no wonder that it’s been linked to greater feelings of happiness, hopefulness and optimism. The reason is that releasing those negative emotions also stops the steady stream of stress hormones, such as cortisol and adrenalin, that your brain produces when you think about the person or their actions.

Practicing Forgiveness

It’s important to remember that everyone is different. The steps for practicing forgiveness are not necessarily linear, you might skip some steps, or you might stay in one step for a really long time or skip through another altogether.

Are you Ready and Willing?

Some pain cuts too deep and has been going on for too long to be easily wiped away. Before you can move on, you have to feel the emotions, and it can take time. It can take a lot of time. But it all starts with a commitment to the process. If you’re ready, then you need to make a choice. That means you have to want to do it and commit to doing it. It is not always easy, and sometimes you will still carry the scars with you for life, but you have to make the choice to forgive and be open to the process for it to work.

Find Somewhere Quiet for Some Reflection.

Start by trying to process the loss or grief. Be angry. Be hurt. Grieve. Be vulnerable and feel the pain. It can help to write down what happened and in one sentence write down the behaviour that you want to forgive. Then write down how it has impacted you and made you feel. Name the negative emotions. Then name the impacts of those emotions. How have they impacted your life since? Take as long as you need in this step. You might need to do this over a few hours, or days or months. You might need to revisit this step for years to come.

Understand.

Now for the hard part. Without judgement, put yourself in their shoes and write down what they might have been thinking, feeling and doing that led to their behaviour. This is not about condoning or agreeing with their behaviour, it is about trying to understand why they might have acted the way they did.

Finally Letting go and Moving on.

Choose forgiveness. In the end, it’s about being able to honestly say to yourself: “I understand why this happened. It was painful, but now I choose to move forward with my life. I will work to make sure this no longer shapes me, my decisions or my behaviour. From today, I take back control of my life.” It’s about releasing the pain and taking back control, and finally letting go and moving on.

For more information about steps to follow for forgiveness, there are a range of great resources on the Greater Good Science Center website, as well as on Psychology Today. Just search “forgiveness.”

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!

6 Positive Psychology Theories you can Practice in Everyday Life

18/11/2020 by Marie

positive psychology theories book in library

Over the last few decades, psychologists have started to turn their cheeks to the negative side of psychology. Instead, psychologists, experts and researchers have started to focus on “the good life” for both individuals and society as a whole.

This relatively new study is called positive psychology, and it is dedicated to the study of what makes us happy.

There are tonnes of positive psychology studies out there, but in this article, I’ve highlighted some of the most influential positive psychology theories – ones you can learn from and practice to change your life for the better.

Read on!

What is Positive Psychology and why is it Important?

Before we jump into positive psychology theories, I think it’s important to explore what it is and why it’s important.

Quite often, psychology focuses more on curing mental illness and eliminating negative feelings. However, positive psychology focuses on human thoughts, feelings, and behaviour, highlighting the good in life instead of repairing the bad. In short, positive psychology is the “study of what makes life worth living.”

By focusing on character strengths, life satisfaction, passion and purpose, wellbeing, gratitude, compassion, self confidence, hope, and optimism, positive psychology aims to teach people how to flourish and live their best life.

#1. Positive Psychology, Martin Seligman

We can’t talk about positive psychology theories without mentioning Martin Seligman.

Seligman is considered the founder of positive psychology. In the 1960s and 1970s, Seligman explored “learned helplessness” and how both humans and animals alike can learn to become helpless and lose control over what happens to them. This related to depression and mental health, and his theories ended up being used to treat depression later down the line.

However, Seligman knew there was more to psychology than the negatives. So, he took the concept of “learned helplessness” and put a positive spin on it. He started thinking about how personal characteristics, traits, and perspectives could be learned.

He focused on what is life-giving rather than life-depleting and in the year 2000, the field of positive psychology was published.

#2. Vulnerability, Brené Brown

Brene Brown is one of the leading researchers on vulnerability, courage, worthiness, and shame. In fact, she has spent decades researching these emotions and their impact on the human psyche, and her research has been featured on CNN, PBS, and Oprah Winfrey’s Super Soul Sunday.

Her TED talk is also in the top 10 most viewed TED talks of all time.

Brene says vulnerability mixes uncertainty, risk, and emotional exposure – all the things that naturally make us feel uncomfortable. However, if you have the courage and vulnerability to show up, take a chance, and keep trying (even when you fail), you can make serious strides towards happiness and success.

So, how do you practice vulnerability in everyday life?

“I think daring greatly is about showing up and being seen. It’s about owning our vulnerability and understanding it as the birthplace of courage and the other meaning-making experiences in our lives,” Brene says.

“It’s not the critic who counts; not the man who points out how the strong man stumbles or where the doer of deeds could have done them better.”

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly, who at best knows the triumph of high achievement and who at the worst, if he fails, at least fails while daring greatly.”

Check out Brene’s 2010 TED talk on “the Power of Vulnerability” below!

#3. Flow, Mihaly Csikszentmihalyi

Alongside Martin Seligman, Mihaly Csikszentmihalyi is considered one of the founders of positive psychology. He was a prisoner during World War II and during this time, he developed an interest in philosophy, the human mind, and what makes life worth living.

After the war, he found fame for the concept of “flow”, a state where you are completely absorbed in a challenging but doable task.

If you have ever experienced a time where you excelled, succeeded, or felt like you were “in the zone”, you were probably experiencing flow.

Csikszentmihalyi theorised that happiness can be shifted by introducing flow. Happiness is not rigid or set in stone. Instead, he said happiness can be manifested through commitment – each person has some degree of control over their happiness and most people are productive, creative, and happy when they are in a state of flow.

“The best moments in our lives are not the passive, receptive, relaxing times. The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile,” Csikszentmihalyi said.

Want to learn more about Csikszentmihalyi? Check out the animated video below.

#4. Grit, Angela Lee Duckworth

Angela Lee Duckworth was mentored by Martin Seligman at the University of Pennsylvania. For more than a decade, Angela studied the concept of “grit” – the ability to work hard and stick to your goals, long term passions, hobbies, and more.

She noted that there are multiple definitions of grit. For example, Seligman’s Penn Resiliency Program focused on the definition of resilience which is optimism and recognising where it’s possible to make changes in your life. Other people define resilience or “grit” as the ability to bounce back from adversity.

What these definitions had in common was the positive response to failure or adversity. From this, Angela created a grittiness scale (you can take the test here). Half of the questions focus on resilience in the face of failure, and half are about having deep, long lasting commitments.

You can practice “grit” and resilience everyday by working hard, whether you’re learning a new hobby, facing your fears, or persevering through tough situations without giving up.

Check out Angela’s 2013 TED talk Grit: the Power of Passion and Perseverance.

#5. Emotional Agility, Susan David

Susan David is a renowned psychologist and expert on human emotions, happiness, and achievement.

In 2016, Susan released her groundbreaking book Emotional Agility based on two decades of research. Her research shows that emotionally agile people are not immune to stress and setbacks in life – but they do know how to gain insight into tough situations and feelings, which they can use to adapt and align their actions to put their best foot forward.

Emotional agility is about self-acceptance, clear-sightedness, and an open mind when it comes to change and adversity.

According to Susan’s research, you can practice emotional agility and resilience everyday by:

Showing up and facing your thoughts with curiosity and acceptance
Stepping out of your own mind and observing your emotions for what they are
Sticking to your values and beliefs
Making tweaks to your mindset, motivation, and habits so you feel excited and invigorated.

Check out Susan’s 2017 TED talk on the Gift and Power of Emotional Courage.

#6. Growth Mindset, Carol Dweck

Dr Carol Dweck has studied her student’s reaction to failure for more than 30 years. She noticed some of her students rebounded from failure with ease, while others were devastated – even by the tiniest setbacks.

Curious about their responses, Carol started looking into people’s beliefs about intelligence and learning. She found that when students recognised they could get smarter if they put extra time and effort into their studies, they were more likely to succeed.

This made Susan ask whether we can change or mindsets, and if so, how?

It all comes down to neuroscience. Connectivity between neurons can change with experience and practice – the neutral network can grow new connections, strengthen existing connections, and speed up the transmission of impulses.

So, with that in mind (pun intended), you can become smarter and increase your chance of success by using good strategies, asking questions, practicing, getting some sleep, and maintaining a good diet every single day.

Check out Carol’s talk with Google on the growth mindset.

Want to learn more about positive psychology theories and how you can implement these strategies in your own life? Sign up to my email newsletter for updates, advice, and resources today!

Three Things You Didn’t Know About Kindness

11/11/2020 by Marie

Let’s Celebrate World Kindness Day!

Did you know World Kindness Day is coming up on November 13th? This special day is a great day to perform a few random acts of kindness.

World Kindness Day is an international holiday and was originally started in 1998. It’s a reminder to us all to prioritise kindness for the people you know and love, for complete strangers and also for ourselves.

Kindness is about being generous, considerate and friendly. Many people also relate kindness to affection, warmth, and gentleness. It’s within us all to transform someone’s day and what better way than with a random act of kindness to celebrate this beautiful holiday?

Read on to explore three things you may not know about kindness and find some ideas you can use for your random acts of kindness.

Be Kind to One Another

Kindness has the ability to provide many benefits to both the person receiving the kindness and the person being kind. When we are kind to one another, it has a lasting impact.

A study titled, “Do unto others or treat yourself?” looked at the effects of kindness based on performing acts of kindness for others or for yourself. This study set out to measure the levels of psychological flourishing including social well-being and emotional well-being of the participants.

When the study was over, researchers had found those performing acts of kindness for others achieved higher levels of psychological flourishing than the group enjoying acts of kindness for themselves. It showed, when we are kind to one another, we actually achieve a higher level of positive emotions compared to being kind to ourselves.

Of course, this doesn’t mean you should avoid being kind to yourself. It just means celebrating World Kindness Day should be about being kind to one another and that kindness should become a part of our everyday life.

Another study published on Sciencemag.org looked at how spending money on other people promotes happiness. The study provides each participant with $5 or with $20. The participants had to spend the money on themselves or on someone else before 5pm the same day.

When the evening came, the researchers spoke with each participant to find out how happy they felt. The study showed those willing to spend the money on others were happier than those spending it on themselves.

Both of these studies show how important it is for us to be kind to one another. We achieve greater happiness when we help others and when we show other people kindness.

Lesson #1: Be kind to one another if you want to be happier.

Be Kind to Yourself

Yes, being kind to others is very important, but we should also be kind to ourselves. Oscar Wilde wrote, “To love oneself is the beginning of a life-long romance.” While we may not generally view romance in this light, being kind to yourself does still have benefits.

Many studies have linked self-compassion to happiness and overall well-being. A study from the University of Texas at Austin showed when we are kind to ourselves; we experience benefits, such as:

Better life satisfaction
Greater interconnectedness with other people
More curiosity
Higher levels of happiness
A more optimistic outlook
Higher levels of emotional intelligence
Greater wisdom

When you are kind to yourself, you also experience less anxiety, fear, depression, and self-criticism, according to the same study.

Being kind to yourself can also provide more emotional resilience. When we are kind to ourselves, we build up self-worth, which doesn’t rely on our successes or the words and actions of others to build up our self-esteem.

Lesson #2: Be kind to yourself to boost your mental wellbeing.

Another benefit of kindness is that it releases serotonin, an important hormone helping us feel good. Serotonin is released when we are kind to others or kind to ourselves. When you do something nice for another person, you likely feel better about yourself. This might seem random, but it’s not random at all.

The pleasure centers in our brain become active when we are kind to others. Kindness leads to a boost in serotonin. An article from Berkeley.edu refers to this as the “Helper’s High.”

This “high” is often felt when volunteering or even when helping someone carry a heavy item up the stairs or into their home. When you help out without expecting anything in return, it leads to an increase in serotonin levels, which makes you feel good about yourself.

The release of serotonin can also help to ease anxiety, reduce stress, lead to a longer lifespan, and even lower your blood pressure. Being kind to one another and to yourself can lead to more happiness within your life and that’s not an accident.

Lesson #3: Be kind to yourself to boost your happiness.

15 Ideas for Activities to do This World Kindness Day

So how do you perform a random act of kindness? Well the good news is that it’s so simple you’d almost have to try not to do some of these.

Spend the entire day spreading kindness and positivity on social media.
Leave a larger than normal tip if you plan to eat at a restaurant (you can even include a kind note).
Use post-it notes to provide kind messages for your spouse, children, or others to discover throughout the day.
Randomly send flowers or another gift to a friend or family member.
Write a hand-written note to someone you haven’t spoken with in a while or send a nice card.
Dedicated some of your time to clean up a park or your neighborhood.
Pay for someone’s order when going through a drive-thru or at the coffee shop.
Help your children write positive messages with sidewalk chalk on the sidewalks.
Volunteer at a local charity for the day.
Call your mom or dad, especially if you haven’t spoken to them in a while.
Leave a thank you note on someone’s car for parking well.
Hide a few kind notes in the pockets of clothing at a local shop.
Provide compliments to everybody you speak to throughout the day.
Write thank-you notes to your friends to thank them for their friendship.
Adopt a pet.

There are many great ways to celebrate World Kindness Day. Whether you want to involve your children or celebrate on your own, doing kind things for others and for yourself can lead to more happiness in your life.

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!

Is a Good Night’s Sleep the key to Sustained Happiness?

04/11/2020 by Marie

What is the link between your mental health and sleep?

Is there a link between poor mental health and sleep? Could getting a bad night’s sleep really be as bad as smoking? Does driving tired really put you in as much danger as driving drunk? According to the latest science, yes!

Not only that, but not getting a good night’s sleep can significantly impact your happiness levels and your ability to cope with anything life throws at you – which let’s face it, has been a lot in 2020.

For a number of years now, scientists have been arguing that sleep should be considered a major public health concern. We now know that not getting enough sleep or good enough quality of sleep can have significant impacts on our lives and our enjoyment of our lives.

In this article, we explore the link between your mental health and sleep, and how we can use this info to achieve a happier, healthier life. Read on!

Mental health and sleep

Sleep is a basic human need, like air and water. But in a world where it seems like there are never enough hours in the day, it can feel like cutting an hour or two out of our sleep routines is the only, or easiest, option.

Yet many of us are regularly shortchanging ourselves when it comes to sleep – shaving off a few hours here and there and carrying around an unhealthy amount of sleep debt each week. The problem is that it adds up to some pretty nasty side effects. Not getting enough sleep has been linked to many poor mental health outcomes, such as depression and anxiety.

A recent study looked at how many hours a person slept and how well they dealt with negative events the next day. We’ve all been cranky after a bad night’s sleep, so you’d expect that participants would respond poorly to bad things the next day. But researchers discovered that participants also didn’t enjoy good events as much either.

Sleep loss impacted their ability to be happy or feel joy when things went well, so they felt less happy even when good things happened during the day. People reacted better to both positive and negative events on a good night’s sleep.

“When people experience something positive, such as getting a hug or spending time in nature, they typically feel happier that day,” says Nancy Sin, assistant professor in UBC’s department of psychology. “But we found that when a person sleeps less than their usual amount, they don’t have as much of a boost in positive emotions from their positive events.”

In another study, researchers studied participants for four years and found that getting better sleep had the equivalent boost in happiness levels as 8 weeks of mindful cognitive therapy or winning the lottery!

Sleep and immune system

It’s clear that sleep and mental health are tightly linked, but did you know the links between sleep and your immune system and physical health are just as strong?

Poor sleep impacts your immune system, resulting in a decrease in cytokines and antibodies, which are needed when you’re fighting infections or inflammation. Not getting enough sleep has been linked to many chronic health problems, such as high blood pressure, diabetes, stroke, obesity and heart and kidney disease. It also impacts your chances of getting sick after being exposed to a virus and it also affects how quickly you recover from illness.

It’s also linked to an increased risk of injury and accidents. In America, the National Institute of Health even reports that there are many instances where poor sleep has played a role in tragic accidents, including nuclear reactor meltdowns, grounding of large ships, and aviation accidents.

“A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety,” according to the NIH.

How to sleep well

There are 3 keys to good sleep: Getting enough sleep. Getting consistent sleep. Getting good quality sleep.

Enough sleep: If you struggle to get enough sleep, try writing down your daily activities for a couple of weeks to see where you are spending your time. Each night before bed, jot down on paper the broad activities you did that day and how many hours you spent on each, such as 6hrs sleep, 3 hrs commute, 9hrs work, 1.5hrs cooking/eating, 2hrs relaxing/TV. At the end of the week, look at the activities you’re doing and see whether there are any opportunities to gain back 30 minutes (or more!) to add to your sleep. That might mean veg time in front of the TV!

Consistent sleep: The research shows that it is not just about getting enough sleep but also about getting consistent sleep. Our bodies work on rhythms – the main one is the circadian rhythm which is our 24hr body clock. Disrupting this rhythm with inconsistent sleep not only plays havoc with our emotions, but it also messes up our bodies. This means it’s important to wind down around the same time every day and go to bed and get up at the same time every day – yes this means even on weekends!

Good quality sleep: The researchers who found that better sleep was as important to our happiness levels as winning the lottery also found that sleep quality had the largest positive impact on our mental health. This suggests that getting good quality sleep is the most important factor of all. So, next time you are asked what you want for your birthday or you’re thinking about spoiling yourself, have a look at your bedroom and sleeping environment. What can you do to make it as dark, quiet and temperature appropriate (slightly cool) as possible? You could invest in black-out curtains or a face mask to block out unwanted light. Double-glaze your windows or wear ear plugs to block out noise. Buy a heater or air conditioner unit if needed, or lighter or heavier blankets, depending on the season.

It’s worth pointing out that many people have sleep issues that will not be solved by simply making the above changes.

For a number of years, I slept poorly and woke up regularly during the night. I would never have guessed that my intolerance to dairy was the cause. Since removing dairy from my diet, I now sleep through the night again and am much happier and more emotionally resilient. Whether you struggle to fall asleep, stay asleep or just always wake up tired, there are a myriad of reasons why you may have trouble sleeping. See your doctor if you’re experiencing issues with your sleep that are out of the ordinary or can’t be addressed by the above changes.

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!

50 Happiness Quotes to Inspire and Motivate You

28/10/2020 by Marie

Sometimes we all need a bit of inspiration. Here are 50 happiness quotes about love and life and ‘what is happiness.’

‘What is Happiness’ Quotes

“Happiness cannot be travelled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” – Denis Waitley

“Happiness always looks small while you hold it in your hands, but let it go, and you learn at once how big and precious it is.” – Maxim Gorky

“Happiness is a conscious choice, not an automatic response.” – Mildred Barthel

“Happiness is a form of courage.” – Holbrook Jackson

“Happiness is the meaning and the purpose of life, the whole aim and end of human existence.” – Aristotle

“Happiness is not something ready-made. It comes from your own actions. – Dalai Lama

“How simple it is to see that we can only be happy now, and there will never be a time when it is not now.” – Gerald Jampolsky

“Happiness is when what you think, what you say, and what you do are in harmony.” ― Mahatma Gandhi

“I felt my lungs inflate with the onrush of scenery—air, mountains, trees, people. I thought, “This is what it is to be happy.” ― Sylvia Plath, The Bell Jar

“Happiness is a gift and the trick is not to expect it, but to delight in it when it comes.” ― Charles Dickens

Happiness Quotes About Love and Relationships

“Happiness [is] only real when shared” ― Jon Krakauer, Into the Wild

“Happiness is holding someone in your arms and knowing you hold the whole world.” – Organ Pamuk

“The best way to cheer yourself is to try to cheer someone else up.” ― Mark Twain

“The greatest happiness of life is the conviction that we are loved; loved for ourselves, or rather, loved in spite of ourselves.” – Victor Hugo

“There is no happiness like that of being loved by your fellow creatures and feeling that your presence is an addition to their comfort.” – Charlotte Bronte

“Three grand essentials to happiness in this life are something to do, something to love, and something to hope for.”– Joseph Addison

“If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help someone else.” – Chinese proverb

“Happiness is not doing fun things. Happiness is doing meaningful things.” – Maxime Lagacé

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” Dalai Lama

“Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” – Buddha

How to Find Happiness Quotes

“Don’t waste your time in anger, regrets, worries, and grudges. Life is too short to be unhappy.” – Roy T. Bennett

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” ― J.R.R. Tolkien

“If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present.” ― Roy T. Bennett, The Light in the Heart

“I’m happy. Which often looks like crazy.” ― David Henry Hwang

“It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon

“Learn to value yourself, which means: fight for your happiness.” – Ayn Rand

“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.” – Marcel Proust

“People should find happiness in the little things, like family.” – Amanda Bynes

“Sanity and happiness are an impossible combination.” ― Mark Twain

“The greatest happiness you can have is knowing that you do not necessarily require happiness.” – William Saroyan

“The most important thing is to enjoy your life—to be happy—it’s all that matters.” ― Audrey Hepburn

“The true secret of happiness lies in taking a genuine interest in all the details of daily life.” – William Morris

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”– Frederick Keonig

“You cannot protect yourself from sadness without protecting yourself from happiness.” ― Jonathan Safran Foer

“Happiness is a direction, not a place.” – Sydney J. Harris

“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’.” – John Lennon

“Imagining something is better than remembering something.” – Robin Williams

“True happiness is not attained through self-gratification, but through fidelity to a worthy purpose.” – Helen Keller

“If you aren’t grateful for what you already have, what makes you think you would be happy with more.” – Roy T. Bennett

“Folks are usually about as happy as they make their minds up to be.” – Abraham Lincoln

Happiness quotes for kids

“Happiness can be found in even the darkest of times, if one only remembers to turn on the light.” – J. K. Rowling from Harry Potter (Albus Dumbledore)

“There are so many things that can make you happy. Don’t focus too much on things that make you sad.” A. A. Milne from Winnie the Pooh

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.” ― Stephen Chbosky from The Perks of Being a Wallflower

“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” Dr. Seuss from The Lorax

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.” — Roald Dahl, from The Minpins

“Be so happy that when others look at you, they will be happy too.” A. A. Milne from Winnie the Pooh

“Don’t cry because it’s over. Smile because it happened.” – Dr. Seuss (disputed)

“In every job that must be done, there is an element of fun. You find the fun, and the job’s a game.” ~ P.L. Travers, from Mary Poppins

“Sometimes, I’ve believed as many as six impossible things before breakfast.” – Lewis Carroll from Alice’s Adventures in Wonderland

“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It’s a way of looking at life through the wrong end of a telescope. Which is what I do, and that enables you to laugh at life’s realities.” – Dr. Seuss

Want images of happiness quotes? Find more happiness quotes on Pinterest here.

Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for weekly tips, industry news & resilience & happiness resources!

What Is Happiness?

21/10/2020 by Marie

What is Happiness? The Definition of Happiness in Science and Psychology

The question “what is happiness” might sound a little odd. We’ve all experienced happiness at one point or another in our lives – in fact, most people probably feel they don’t need to know the definition of happiness – but there’s more to happiness than a fleeting moment of contentment, positivity, or just “walking on air.”

Believe it or not, there’s a scientific explanation for happiness and there are loads of studies on the topic. Until quite recently, studies on happiness focused on the negative side of happiness, like the absence of happiness, dealing with stress, treating depression and mental health issues. Now, happiness studies have turned to look at the bright side and the question stands…

What is happiness? Is there a specific formula for lifelong happiness? Is there a quick fix to sadness or negative emotions?

In this article, we explore the meaning of happiness, the science of happiness, and how we can use this info to achieve a happier, healthier life. Read on!

First Things First… What is the Definition of Happiness?

Happiness is a cup of coffee… for some people (like me), sure!

There’s no “one size fits all” solution or definition of happiness. However, in her book The How of Happiness, positive psychology researcher Sonja Lyubomirsky described happiness as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.”

Happiness, in a sense, is subjective. What gives your life purpose, what you’re passionate about, and what sparks happiness for you might be different to me. It’s all part of being human!

The real question is whether happiness comes from a series of fleeting moments – a sense of pride after finishing a project, a fun night out, laughing with friends – or does happiness go deeper than that? If you’re really, truly happy, shouldn’t you be happy all day, everyday?

The answer is a resounding no.

Recent research suggests focusing on “being happy all the time” is actually counterproductive and can cause more harm than good. In fact, it’s unreasonable – it’s not physically possible for you to be happy all the time!

Instead, happiness comes down to finding meaning, passion, and purpose in life. Think about it – if I asked what makes life worth living, what comes to mind? Is it happiness? Is it an all-round “good mood?”

It’s about doing what makes you happy – even if it’s just a decent mood and a good cup of coffee in the morning. Let’s jump into the science of it all.

The Science of Happiness: What is Happiness Psychology?

Remember those studies of happiness I mentioned earlier? They’ve come out of the positive psychology movement, where researchers focus on human thoughts, feelings, and behaviour, rather than focusing on repairing weakness and achieving mental health “normality.”

The Positive Psychology Institute described the study as “the scientific study of human flourishing, and an applied approach to optimal functioning. It has also been defined as the study of the strengths and virtues that enable individuals, communities, and organisations to thrive.”

To put it simply in the words of Doctor Christopher Peterson, positive psychology is the study of “what makes life worth living.” Experts in this field study:

Positive experiences like happiness, joy, inspiration, and love
Positive states and character traits like gratitude, resilience, and compassion
Positive institutions and the application of positive principles within entire organisations

Their research has shown real “happiness” is a combination of how satisfied you are with your life (like how satisfied you are with your career, your relationships, your hobbies) and how good you feel on a day-to-day basis.

Happiness is not about fleeting moments of overwhelming joy, or feeling amazing every single day. It’s about creating balance and getting what you want through persistent effort – for example, creating a workout schedule, setting goals, and seeing results through ongoing effort and dedication. Making progress feels incredible and leads to more happiness down the line.

How to Become a Happier Human

While there’s no “quick fix” for negative feelings, there are a few things you can practice each and every day to help cultivate positive emotions and feelings of happiness.

Be Social.

Human beings are social animals, which is why forced isolation is driving so many of us up the walls. Yet, resilient and happy people have strong community and connection. They have a core group of people they can talk to and depend on. They also tend to have a wider community network, through activities like church or regular volunteering.

So get to reconnecting with friends or family, or start building new friendships by signing up to new activities and pursuits.

Find Your Purpose and Meaning in Life.

The founder of the positive psychology movement, Martin Seligman, discovered the happiest people are the ones who have discovered their strengths (like resilience and persistence) and virtues (like generosity and humanity). Your unique strengths can help you achieve your goals and achieve long lasting fulfilment.

One you’ve found your passion and can delve into your creative pursuits, make sure you find your state of flow. Ever feel like you need to get out of your head? A relaxing “state of flow” can be achieved when you immerse yourself in reaching a goal, challenging yourself with a new skill, or focusing on something you’re passionate about. Essentially, you will achieve more (including happiness) when you do the things you like to do.

Prioritise Healthy Habits for Mind, Body and Spirit.

Positive psychologists have discovered a link between spirituality and happiness. While a religion can provide social support, opportunities to make friends, and a sense of being part of something bigger, “spirituality” doesn’t necessarily mean you need to be religious. You could also take up meditation and mindfulness, find a passion or purpose, and let it give meaning to your life every day.

Cultivate kindness. Studies have shown that volunteering can boost your wellbeing, satisfaction, and even reduce symptoms of depression. However, you don’t necessarily have to volunteer to cultivate kindness. You could join a club and help organise events, or even reach out to a friend who isn’t doing so well. Random acts of kindness are just as good.

Get some exercise. You’ve heard it once, you’ve heard it twice, and now you’re going to hear it a third time – exercise is a serious mood booster! Exercise increases endorphins, dopamine, adrenaline, and endocannabinoid – all brain chemicals that make you feel naturally confident, capable, and relaxed. It can even reduce pain! Imagine how you’ll feel if you book in a workout every single day.

Keep a positive mindset. Practicing mindfulness, hope, and gratitude can trigger a big mood boost. Plus, studies have shown that people who cultivate a positive mood through emotional labor will feel positive feelings more genuinely i.e. put on a happy face and the feelings might follow!

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

1. Start Off the Day on a Good Note

2. Help a Colleague

3. Make Progress and Acknowledge it

4. Find an Alternative Career or Side Job that you Enjoy

5. Take Responsibility for What’s Going On at Your Job

6. Make Friends

7. Give Yourself Some Fun Rewards

8. Create a Playlist to Boost Your Mood

9. Organise or Attend Social Events for Co-workers

10. Smile

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!

Top Positive Psychology and Happiness News in 2020

Applying the Research to Boost Your Happiness

News About Happiness at Work

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!

10 simple random act of kindness ideas to bring some extra joy to the world

Idea #1: Give someone an unexpected compliment

Idea #2: Let someone cut in front of you in line

Idea #3: Pay for someone else’s lunch or coffee

Idea #4: Sit down and have a chat with someone experiencing homelessness

Idea #5: Pay for a parking ticket and leave it in the machine for the next person

Idea #6: Donate gifts to a local charity for kids in need

Idea #7: Show your gratitude to a teacher or role model by giving them a gift

Idea #8: Offer to help the elderly to carry their groceries

Idea #9: Reach out to friends and family members who seem a little down

Idea #10: Donate time, flowers & nick-knacks to a nursing home

Have you tried any of my random act of kindness ideas? Let me know in the comments – or sign up to my email newsletter for new ideas!

Christmas Gift Ideas That Support a Cause

Supporting Women Entrepreneurs

Environmentally Conscious Gifts

Socially Conscious Gift Ideas

Secret Santa Gift Ideas and Gag Gifts

Giving Back to People in Need

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!

Letting Go And Moving On

Practicing Forgiveness

Are you Ready and Willing?

Find Somewhere Quiet for Some Reflection.

Understand.

Finally Letting go and Moving on.

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 is Positive Psychology and why is it Important?

#1. Positive Psychology, Martin Seligman

#2. Vulnerability, Brené Brown

#3. Flow, Mihaly Csikszentmihalyi

#4. Grit, Angela Lee Duckworth

#5. Emotional Agility, Susan David

#6. Growth Mindset, Carol Dweck

Want to learn more about positive psychology theories and how you can implement these strategies in your own life? Sign up to my email newsletter for updates, advice, and resources today!

Let’s Celebrate World Kindness Day!

Be Kind to One Another

Be Kind to Yourself

15 Ideas for Activities to do This World Kindness Day

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 is the link between your mental health and sleep?

Mental health and sleep

Sleep and immune system

How to sleep well

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 is Happiness’ Quotes

Happiness Quotes About Love and Relationships

How to Find Happiness Quotes

Happiness quotes for kids

Want images of happiness quotes? Find more happiness quotes on Pinterest here.

Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for weekly tips, industry news & resilience & happiness resources!

What is Happiness? The Definition of Happiness in Science and Psychology

First Things First… What is the Definition of Happiness?

The Science of Happiness: What is Happiness Psychology?

How to Become a Happier Human

Be Social.

Find Your Purpose and Meaning in Life.

Prioritise Healthy Habits for Mind, Body and Spirit.

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

**Have you tried any of my random act of kindness ideas? Let me know in the comments – or sign up to my email newsletter for new ideas!**