10 Keys to Happier Living

Product Information

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.; Helliwell, J. F., Aknin, L. B., Shiplett, H., Huang, H., &; Wang, S. (2017). Social capital and prosocial behaviour as sources of well-being. National Bureau of Economic Research Working Paper 23761 Try it:What would a wise, kind and helpful friend say to you when you mess up or fall short of your own expectations? How would they say it? How will you remember this the next time you make a mistake or fail? For example: A kind neutral observer might say: “When you were late with that report I could see you felt a bit stupid and embarrassed. You worried what others might think of you. That must have been unpleasant and difficult for you. Remember you weren’t late on purpose. Other people have been late too and will be in the future. It can happen to anyone.” Govindji, R., & Linley, P. A. (2007). Strengths use, self-concordance and well-being: Implications for It is also suggested that mindfulness training may have benefits for our moral, ethical and altruistic behaviour. It increases our sensitivity to the thoughts and feelings of others, and our levels of empathy and compassion. In turn, this increases our sensitivity to the impact of unethical acts and orientates us to help others [30]. For example, people who practice mindfulness have been found to have reduced unconscious bias towards people from other ethnicities and the homeless [31] and enhanced moral reasoning. Interestingly the latter study found that mindfulness training increased moral reasoning [32] through increasing compassion and reducing ego-bias.

Visible greenery, both indoors and out, has been shown to reduce stress and increase our concentration and productivity [14]. Even if we live in a town or city, there are lots of different ways we can nurture our connection with nature. Happiness is not something ready made. It comes from your own actions’ The Dalai Lama, patron of Action for Happiness. Vanessa King, positive psychology expert for Action for Happiness has created 10 key evidence-based actions that have been shown to increase happiness and wellbeing – at home, at work and in the world around you. If you have read The Art of Happiness, The Happiness Project or Sane New World, this book will be the perfect complement. Pause by a pond – find some pleasant water to sit or stand by and notice the reflections on its surface. When you eat a piece of fruit or chocolate – try doing so mindfully. Before you put it in your mouth notice its colour, shape, texture and smell. How does it feel in your hands? Take a small bite - but don't chew! Notice how it feels in your mouth. What is the texture now? What can you already taste? If you move it around your mouth does this change? Then start to eat. Feel the texture and notice all the flavours as you chew the food slowly and as you swallow. Gilbert, P. (2013).Mindful compassion: Using the power of mindfulness and compassion to transform our lives. Hachette UK.In 2011, global not-for-profit Action for Happiness launched, with the aim of reducing mental ill health. They led the development of the evidence-based 10 Keys to or Happier Living, the acronym for which is GREAT DREAM. Gratitude App – have a look on the app store, there are plenty to choose from e.g. https://apps.apple.com/gb/app/gratitude-happiness-journal/id1372575227 Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical

Hiles, S., Lamers, F., Milaneschi, Y., & Penninx, B. (2017). Sit, step, sweat: Longitudinal associations between physical activity patterns, anxiety and depression. Psychological Medicine, 47(8), 1466-1477.; Puig-Ribera, A., Martínez-Lemos, I., Giné-Garriga, M., González-Suárez, Á. M., Bort-Roig, J., Fortuño, J., ... & Gilson, N. D. (2015). Self-reported sitting time and physical activity: interactive associations with mental well-being and productivity in office employees.BMC Public Health,15(1), 72. Play alphabet games – Switch your mind off by giving it something absorbing but not overly stimulating to do, like thinking of a different animal, actor, sports person or place name for each letter of the alphabet in turn from A through to Z. (It beats counting sheep!) Self-compassion also benefits our connections with others, making us more able to see others’ perspective, more likely to forgive and be kind [17]. It also seems to help us accept others’ limitations and mistakes too [18].Ratey, J.J. & Manning, R. (2014) Go Wild: Free your body and mind from the afflictions of civilization. Little, Brown & Company. New York.; Steptoe, A., O'Donnell, K., Marmot, M., & Wardle, J. (2008) Positive affect, psychological well-being, and good sleep. Journal of Psychosomatic Research, Volume 64, Issue 4. Ask a trusted friend or colleague to tell you what they think your real strengths are. Try to make more use of these. People who have meaning and purpose in their lives are happier, feel more in control and get more out of what they do. They also experience less stress, anxiety and depression. But where do we find meaning and purpose? It might come from doing a job that makes a difference, our religious or spiritual beliefs, or our family. The answers vary for each of us but they all involve being connected to something bigger than ourselves. Common humanity – when we feel inadequate or ashamed, it can be very isolating. It can feel like we’re the only one that messes up. This can cause us to want to hide all or part of ourselves or disconnect from others. An important part of self-compassion is recognising that ALL human beings make mistakes, fail sometimes and are imperfect. It’s normal! Reminding ourselves of this can help to reduce difficult emotions and enables us to feel part of a shared human experience rather than alone [14].