10 Keys to Happier Living

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Be more active today. Get off the bus a stop early, take the stairs, turn off the TV, go for a walk – anything that gets you moving. Harbaugh, W. T., Mayr, U., &; Burghart, D. R. (2007). Neural responses to taxation and voluntary giving reveal motives for charitable donations.Science,316(5831), 1622-1625. Chow CM. Sleep and Wellbeing, Now and in the Future.International Journal of Environmental Research and Public Health. 2020; 17(8):2883. Aknin, L. B., & Whillans, A. V. (2021). Helping and happiness: A review and guide for public policy.Social Issues and Policy Review,15(1), 3-34

Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- 516.; Shapiro, S.L. (2009) Meditation and Positive Psychology. In Eds: S.J. Lopez & C.R. Snyder, Oxford Handbook of Positive Psychology. NY: Oxford University Press Take the first step. Think of a goal you’re aiming for and do one thing to get started. Make a call, fill in that form, tell others. Reitz, M., & Chaskalson, M. (2016). Mindfulness works but only if you work at it. Harvard Business Review. Retreived from https://hbr.org/2016/11/mindfulness-works-but-only-if-you-work-at-it Cultivate greenery wherever you are – grow herbs in your kitchen, plant a window box or a cultivate greenery in a patch of earth outside.

We might think of mindfulness practice as brain conditioning. Research suggests that regular practice literally changes our brains for the better. Mindfulness seems to have positive changes in the brain in those areas associated with regulating stress and the fight or flight response. Changes, such as the density of grey matter in the neuronal networks of the brain associated with attention, learning, memory, emotion regulation, self-awareness and compassion have been seen at the end of 8 weeks of an MBSR programme [22]. Try It: Take a few moments to bring to mind someone you care about and send them a wish that they may be happy and well. Now imagine sending the same wish to your neighbours and people that live in your street then, in turn, everyone that lives in your town, your city, and the world. Now also send that same wish to yourself. Notice how this activity feels for you. Uchino, B.N., Cacioppo, J.T. & Kiecolt-Glaser,J.K. (1996) The Relationship Between Social Support and Physiological Processes: A Review With Emphasis on Underlying Mechanisms and Implications for Health. Psychological Bulletin Vol. 119, No. 3, 488-531 nef (2008) Five Ways to Wellbeing. Report prepared by the New Economics Foundation for the UK Government Foresight Project, Mental Capital and Wellbeing Practice gratitude – when you get into bed reflect on three good things from your day, or if things are tough – what was one moment from the day that was better than the rest?

When you are doing something pleasurable such as taking a warm shower or bath, petting your dog or cat, stroking your child's hair or sitting down for a moment of peace, be really present. Really notice what it is you find pleasurable about the experience and how it makes you feel. Today the skill and practice of mindfulness matters more than ever. As a result of our devices and social media, there’s a lot more competing for our attention than ever before. More than the human brain evolved for. As useful as this technology is, it’s designed to capture and keep hold of our attention. We can lose hours scrolling on our phone without realising it. It can also create information overload and fuel social comparison, adding to our stress levels or even causing distress.Learning affects our wellbeing in lots of positive ways. It exposes us to new ideas and helps us stay curious and engaged. It also gives us a sense of accomplishment and helps boost our self-confidence and resilience. There are many ways to learn new things throughout our lives, not just through formal qualifications. We can share a skill with friends, join a club, learn to sing, play a new sport and so much more. The most widely applied model of character strengths is known as the VIA. Formerly this stood for ‘values in action’ but is now taken to represent a pathway to wellbeing and other positive outcomes. The VIA was developed to provide an inventory of what is best in human beings. It comprises 24 strengths that were found to be universal across different cultures and history. The VIA survey of these strengths is free (see below), has been taken by millions of people around the world and is available in many different languages. Germer, C. & Neff, K. D. (2019). Mindful Self-Compassion (MSC). In I. Itvzan (Ed.) The Handbook of We all want to be happy but what does that actually mean and what can we do in our everyday lives to be happier? Fortunately, psychologists, neuroscientists and other experts now have evidence of what really makes a difference and helps us to be happier and more resilient to life’s ups and downs.

Emotions – positive emotions can build up a buffer against stress and even lead to lasting changes in the brain to help maintain well being Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. New York, NY: Little Brown and Co.Make more time for the people who matter. Chat with a loved one or friend, call your parents or play with the kids. Smith, W.P., Compton, W.C. & West, W.B. (1995). Meditation as an adjunct to a happiness enhancement program. Journal of Clinical Psychology, 51, 269-273