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It's been described as a 'silent epidemic': the number of lonely men in the UK and US is on the rise, and so are male suicides. Calvin Holbrook asks if the two could be linked and examines the causes – and possible solutions – of increasing loneliness in male populations. I can still remember grinning ear-to-ear after receiving the keys to my first apartment that was going to be all mine. After years of dodgy flatshares, I’d finally achieved the holy grail of London living: my own home (albeit rented, of course). No more arguments about washing up or cleaning. No more walking into the kitchen in the morning and finding randoms munching on my Cornflakes. The chance to now walk around starkers. Bliss. However, after some months, my initial feelings of happiness started to fade. Feeling increasingly isolated from friends that lived far away, I was spending more time indoors alone. When winter came around, things only got worse and my loneliness deepened into a depression. What was meant to be an amazing new experience quickly soured. At the time, I was in my late 20s. Now, we all know the stereotype of lonely old spinsters –women living alone that go days without talking to anyone except their 27 cats – but I was a young (ish) male. Wasn’t it only old women – and not men – that got lonely? • NEED TO TALK? Find support in our depression forums and join a caring community • Well, as recent research shows, the answer to this questions is a resounding 'no'. Increasingly, it's men – of all different age groups – that are feeling the pains of loneliness and solitude. This increase appears at the same time as a sharp rise in male suicides, so could the two be linked? Loneliness in men: the recent statistics According to a recent YouGov poll in the UK, almost one in five men (18 per cent) owned up to not having a single close friend. Furthermore, one in three (32 per cent) stated that they didn’t have a best friend. For women, these figures were lower at 12 and 24 per cent respectively, suggesting that, on average, men in the UK are leading more solitary lives compared to women. On the edge: loneliness – and suicide – among men is on the increase shutterstock/FotoDuets However, the survey also suggests that while men appear to be lonelier than women, in reality they’re less likely to own up to feeling lonely. Because although the poll showed that 44 per cent of UK men admitted to being lonely ‘sometimes, often or all of the time’, the figure for women was actually higher (50 per cent). This idea that men don’t want to admit to any feelings of male loneliness was backed up by a 2017 by the Jo Cox commission on loneliness. It surveyed 1,200 men and 10 per cent said they would not admit to feeling lonely, preferring to keep it hidden. So, why are there so many lonely men in the UK and other parts of the developed world. What are the driving forces behind the phenomenon of male loneliness? 1. Not discussing feelings These studies suggest that many men prefer not to open up about their loneliness, so it’s not surprising that loneliness among British men has been described by some as the “silent epidemic”. Indeed, a lot of us men the world over would rather talk about anything else other than what’s going on inside us in terms of feelings and emotions! And that’s partly because doing so means opening up and showing real vulnerability. RELATED: 11 things to do if you're feeling lonely Many men growing up are taught not to express our vulnerability as we're shown by society and the media that it’s something weak. We’ve been told to keep a stiff upper lip, to ‘keep calm and carry on’; men should not express their feelings. But, actually, showing vulnerability to someone else is one key factor in which real, close friendships can be forged, and loneliness beaten. A 2012 study entitled 'Men and Suicide: Why it's a social issue’ from the UK charity Samaritans found that even today men still compare themselves against a ‘gold standard’ that values control, power, and invincibility: all these things go against men being vulnerable and speaking out about your emotions and mental health issues. This reason for male loneliness is closely linked to a second factor. 2. Society, stigma and toxic masculinity As well as being taught to be tough, from early childhood many of us men are also conditioned to be assertive and ‘manly'. Not only by our fathers (and sometimes mothers), but by society at large and advertising. Indeed, entire marketing and advertising campaigns are created around what it means to be a man and shoved in our faces. The Samaritans study also found that during childhood men in the UK are taught that being ‘manly’ doesn’t emphasize social and emotional skills. Furthermore, they suggested that it's clearly linked to men taking their own lives. The study states: “Masculinity – the way men are brought up to behave and the roles, attributes and behaviours that society expects of them – contributes to suicide in men.” “Many men prefer not to open up about their loneliness, so it's not surprising that loneliness among British men has been described as a 'silent epidemic'.” Meanwhile, in the US, similar things are afoot. Psychology professor and author Niobe Way has researched teenage boys and their closest friendships. Her work shows that boys in early adolescence express a deeply fulfilling emotional connection for each other. However, by the time they're adults, that sense of connection has disappeared. Why? Way suggests that this ‘natural’ distancing is, in fact, artificial – a result of toxic judgments leveled against boys and young teenage men by their society and environment. Speaking to Mark Greene for Upworthy, Way explained: “Boys know by late adolescence that their close male friendships, and even their emotional acuity, put them at risk of being labeled girly, immature, or gay. Thus, rather than focusing on who they are, they become obsessed with who they are not  —  they are not girls, little boys nor, in the case of heterosexual boys, are they gay.” The result? “These boys mature into men who are autonomous, emotionally stoic, and isolated,” says Way. Three strong factors for male loneliness. And even though many of these men are now in relationships with families, it can be argued that they're experiencing a real sense of loss from losing their previous male friendships. 3. Fewer bonding opportunities Research suggests that men bond more during shared, intense experiences, for example, group sporting activities or serving in the military. Women, on the other hand, find making friendships easier and see more options, forging pals with other parents they meet through children’s schools, clubs or sports teams. According to the YouGov poll, 71 per cent of women found friends this way but only 49 per cent of men did. RELATED: How to make new friends as an adult Speaking to The Times, Robin Hewings, the director of research at the Campaign to End Loneliness, backed up this difference between male and female loneliness figures in the 2019 YouGov survey: “Women are more likely to have wider social networks than men across their lifetime and spend more time cultivating their existing friendships and meeting new people. For a lot of men, friendships formed in the workplace are key, which can lead to loneliness and isolation in retirement.” 4. Retirement and living alone Indeed, retirement plays an important part. If those male work relationships are not continued after retirement, it can lead to isolation and loneliness. Figures from the Jo Cox Commission state that over a quarter of men aged 65-69 in the UK said that retiring had made them feel lonely. And as my own personal of living alone shows, it's not always what it's cracked up to be. In reality, for some men living alone, it can be isolating, with them having less regular contact with family and friends. The number of middle-aged people living alone in the UK has jumped by about a half over the past two decades, figures show. For men, the ages of 45 to 64 were the most common with approximately 1.3 million men residing solo. 5. Marriage You’d expect married men to be less lonely and unsupported, but a 2015 YouGov survey for Movember actually showed that UK married men have some of the lowest levels of support outside of their homes. In fact, they were found to be over 30 per cent more likely than their single counterparts to claim they have no one to turn to. Solo shame: men typically have fewer bonding opportunities than women shutterstock/Prostock-studio Importantly, married men are also more than twice as likely as men who cohabit with a partner yet remain unmarried to say the same. This suggests that its marriage itself, rather than being in a long-term relationship, that cuts existing male friendship ties. Sarah Coghlan, country director for Movember UK, told The Telegraph: “Men are expected to spend time with their wives, and that’s normal and natural and very healthy, but at the cost perhaps of friendships that they need to invest in.” Male loneliness and suicide Aside from these major causes of male loneliness, some other factors include moving away from friends and family, going through a breakup, unemployment, and the death of a family member. Just like me, you've probably experience loneliness to some degree. But while being lonely is something we all go through now and again, if chronic loneliness develops, it can be dangerous – or even fatal: a 2015 study showed that lacking social connections is as bad for our health as smoking 15 cigarettes each day (Holt-Lunstad). According to the Jo Cox commission study, around 35 per cent of men said being lonely made them feel depressed. And if men are battling depression or anxiety as well on top of loneliness, then it’s pretty hard to ‘keep calm and carry on’: eventually something has to break, and that's what we're seeing with a rise in mental health issues in men. RELATED: 8 powerful suicide prevention quotes In 2018 the UK suicide rate rose to its highest level since 2002 – over 6,500 people took their own life (11.2 per 100,000 people) – a figure up 12 per cent on the previous year. And of those registered suicides, a staggering 75 per cent were men. Likewise, in the US, suicide as a whole is the highest it has been in decades and as of 2017, the male suicide rate was over three times that of the female rate. So, it’s clear that men are disproportionately taking their own lives, with loneliness playing a big part. Combating male loneliness To fight off male loneliness, it’s vital that all men – regardless of sexuality and relationship status – take their friendships seriously and continually invest in them. Men are traditionally more likely to develop friendships with someone they have met at a bar or pub or through sports clubs, but there are plenty of other ways to meet other men and women and combat male loneliness. Some ideas for ways lonely men to make new friends include: Joining a gym and trying a new fitness course, signing up to do a marathon, or joining a walking or hiking group (the latter is great as you have to talk while walking, plus you get the benefits of being in nature). Get a dog and strike up conversations with other owners while out. Get to know neighbours by joining a local community group. Use social media to re-connect with old friends, then try to meet in a real-world setting. Doing voluntary work. As well as meeting new people to combat loneliness, there are plenty of other benefits to volunteering, such as boosting self-esteem. Indeed, within the UK, there have been some great initiatives set up to reduce the number of lonely men and to make their worlds brighter. These case studies can be examined to see what works best. In Leeds, the Time to Shine program aims to reduce the loneliness of the city’s older population. It was found that ensuring men feel they have something practical to offer is important in them getting involved – this worked well when mean were encouraged to volunteer in a charity shop. “To fight off male loneliness, it's vital that all men take their friendships seriously and continually invest in them.” Other activities that appeal to older men include those which provide the chance to teach skills to others, such as DIY or gardening or DIY. These have helped lonely men to generate a sense of purpose and help build their self-esteem. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Working together: the Men in Sheds scheme helps lonely men in the UK YouTube/Spool Elsewhere, the UK Men’s Sheds Association helps men to reduce loneliness by enabling them to connect and enjoy skills and activities together. And, yep, as the name suggests, it’s done in that traditional older male habitat – the garden shed. Over 500 sheds are in operation throughout the UK with over 100 more in development. And while many of the men involved are of retirement, the project attracts younger lonely me also. A cut above Another success aimed at the younger generation of depressed and lonely men in the UK is the Lion’s Barber Collective. Founded in 2015 by barber Tom Chapman, the aim is to turn barber’s shops into safe spaces of discussion for men. Chapman gives profession training courses in person and via video helping barbers to feel comfortable about discussing mental health with their clients. • JOIN US! Need support? Sign-up to happiness.com and join a community that cares • The intimacy of getting a haircut is used as a starting point for conversations around depression, anxiety, etc. What’s more, as it’s a regular and frequent event, the Collective hopes that clients can be a rapport and friendship with their barbers. As Chapman explained to Quartz magazine: “Being in the chair, having that conversation, one-to-one contact, human contact, that doesn’t happen very often.” Group gains: activities such as hiking can fight off male loneliness shutterstock/illpaxphotomatic “We [barbers] listen on average 2,000 hours a year. If we can help train barbers to recognize the signs, ask the right questions, listen with empathy and without judgement and help them help their clients find the resources that are available, we can help save lives,” Chapman said. His initiative, which started in Devon, has won plaudits and has now spread internationally to New York City and Australia. Readdressing toxic masculinity Initiatives like these are making great strides to make positive changes in male loneliness and mental health. And it seems some companies and advertisers are starting to take note that they also play an important role in influencing men’s mental health and loneliness. Continuing the men’s grooming theme, shaving company Gillette recently changed their 30-year-old tagline from ‘the best a man can get’ to ‘the best men can be’ to fight back against toxic masculinity. The company said the new tagline and advertisement was part of a broader initiative for Gilette to promote “positive, attainable, inclusive and healthy versions of what it means to be a man. Of course, it will take a lot more than this to reverse the worrying trend of male loneliness and suicide. But with a growing awareness and discussion of male mental health and successful initiatives like Men's Sheds Association and Lion's Barber Collective expanding throughout the UK and beyond, hopefully soon there won't be so many lonely men struggling to cope with their isolation. Indeed, as stigma around male loneliness continues to be broken down, men should be able to become more vulnerable and feel comfortable opening up about the issues affecting them. ● Are you struggling with mental health issues or loneliness? In the UK and Ireland, the Samaritans can be contacted on 116 123 or [email protected] or [email protected]. In the US, the National Suicide Prevention Lifeline is 1-800-273-8255. In Australia, the crisis support service Lifeline is 13 11 14. For other international helplines, visit www.befrienders.org. Main image: shutterstock/Robsonphoto happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Compassion | Friendship | Charity Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Many of us dream of living by the sea, and science shows coastal living could be beneficial for both our mental and physical health. Calvin Holbrook explores the therapeutic benefits of being in, on and by the water. Long before seaside spas became fashionable for those wanting a slice of rest and relaxation, respite close to the sea was – literally – just what the doctor ordered. During the mid-late 19th and early 20th centuries in the UK, people were regularly sent to convalesce by the coast, with sea-bathing hospitals being a common treatment. Indeed, in Victorian times, living by the sea was a way of treating those with consumption and chest diseases such as TB, as the fresh and salty sea air was believed to have curative properties. Fast forward to nowadays, and the reason many of us take our holidays by the seaside is because we appreciate the relaxing benefits of the ocean, sun and nature. But could making a more permanent move to the coast improve our health and mental well-being in the long-run? Let’s take a closer look at the science behind how living by the sea could benefit both your mind and body. The health benefits of living by the sea If you're thinking of moving to live by the seaside, here are four backed-by-science health benefits that may persuade you to take the plunger and make the change to coastal life. 1. Sea air helps you to sleep better If you feel sleepier or more rested after a visit to the seaside, there’s clear science to back up why. Dr Natasha Bijlani, a psychiatrist from London’s Priory’s Roehampton Hospital told Metro: “Sea air is good for sleep because it’s generally cleaner and fresher, with higher levels of oxygen, which can improve sleep.” In fact, negative ions in sea air accelerate your ability to absorb oxygen, and also help balance your serotonin levels, one of the body's happiness hormones. A seaside hike can lead to better sleep shutterstock/Paul Nash A 2015 study from the National Trust seems to corroborate the idea that breathing in sea air helps you to sleep better. It found that people sleep on average for 47 minutes longer the night after a decent seaside hike. That’s compared to only an additional 12 minutes for those who went on an inland walk of a similar length. Environmental psychologist Eleanor Ratcliffe, who carried out the National Trust research, said: “It’s clear there’s something really special about the coast that can allow people to boost their mood, relax and sleep.” 2. The coast boosts your mental health As well as improving sleep, recent scientific research shows that coastal living can also help in warding off depression and anxiety. A study from the University of Exeter looked at the census data of 48 million adults in England and how their rated their own health, in relation to where they lived. The results showed that people living close to the coast experience lower mental distress, but when the same people moved inland, the effects were reversed. Dr Lewis Elliott from the University of Exeter confirmed: “We discovered that the closer people live to the coast in England, the better they rate their health.” More recently, in October 2019, another study from the same team published in the journal Health & Place backed up their previous findings. The researchers surveyed almost 26,000 people to analyze the mental health well-being effects of being close to the coast. The results showed that those who live less than 1km from the sea are 22 per cent less likely to have mental health symptoms compared to those living over 50km away. This corroborated an earlier study from 2013 which concluded that you’re more likely to have better mental health if you live within 5km of the British coastline. “As well as improving sleep, recent scientific research shows that coastal living can also help in warding off depression and anxiety.” In fact, you don’t even have to get your feet wet to feel the mental and health benefits of living by the sea. Simply looking out at the vast ocean in front of you can help to put your worries into perspective. Your fears may seem trivial when you look at the skyline ahead: this is down to the power of awe. And a 2015 study showed that even just having a view of the sea can promote improvements in mood and a reduction in heart rate. Additionally, the sound of the waves can be very calming. 3. Salt water helps your body heal Physical health improvements are another potential benefit of living by the sea. Sea water is rich in minerals such as magnesium, chloride, sodium, potassium, iodine and sulphur, many of which have curative and anti-inflammatory effects on the skin. Indeed, a 1999 study from the University of Freiburg in Germany found that a combination of sea water and UVB radiation can improve troubling skin problems such as dermatitis and psoriasis. Coastal living means you can enjoy water sports rawpixel.com/shutterstock Talking to Woman & Home magazine, Kevin Benitez Garcia of Gran Canaria Wellness explained: “Soaking in seawater is nature’s skin treatment – it’s great for sensitive or eczema-prone skin.” With psoriasis, cell turnover is high, so replenishing it with minerals that the body has used up could explain why bathing in salty sea water helps so many people. • JOIN US! Find friends living the simple life on happiness.com • Additionally, the sea air contains a mist of saline water, which appears to have a soothing effect on the respiratory system’s mucosal lining. So, people living with health conditions such as sinusitis could benefit from living by the sea. It seems those Victorians were really onto something! 4. A more active, and therefore healthier, lifestyle A 2014 study from the UK found that coastal proximity increased your chances of being fitter and healthier than those who lived elsewhere – partly due to the fact that those living closer to the sea have higher levels of physical activity. Indeed, the study found that you’re more likely to exercise regularly if you live within 1km of the English coastline. “Physical health improvements are another potential benefit of living by the sea. Sea water is rich in minerals, many of which have curative and anti-inflammatory effects on the skin.” Of course, the sea offers up the opportunity for swimming during warmer months, but the water also provides the chance to get involved in other sports all year round such as sailing, surfing or paddleboaring. Likewise, the coastline provides the perfect opportunity to keep fit through jogging, running and hiking. Dr Elliott from the University of Exeter told Coast magazine: “We know that when people go to the beach, there are opportunities to be physically active and people are more likely to stay there for longer. Physical activity has a strong effect on mental health, and when combined with being in a natural, coastal environment, these effects become even stronger.” Coastal living: the takeaway It's clear from research that there are various benefits of living by the sea for both our mental and physical health. Studies suggest that it can help with depression and that a coastal environment offers up more chance for physical fitness. So, while we all enjoy our holidays by the sea, could a more permanent move to the coast benefit us? Science seems to suggest it does. Dr Elliott said: “the cumulative effect of actually living by the sea could have a much greater effect in the longer term.” ● Main image: shutterstock/I-ing happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Family activities | Benefits of gardening | Simple living Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Life is seldom smooth-sailing. Sonia Vadlamani shares some helpful, research-backed ways that can make navigating through life obstacles a great deal easier... and even enjoyable! Life is hard sometimes, as we’re all aware. A random analysis of any given week would present the various hassles we often come across: a flat tire, an unexpected expense, a flu that puts a dent in your plans for the week, an incomplete to-do list – you get the picture. As a matter of fact, these challenges seem to multiply as we grow older. We assume we have it all under control, until we’re suddenly mired amidst one too many adversities and unforeseen hardships like major health conditions, loved ones suffering or passing away and the grief that follows, having to end a friendship, relationship breakdowns, to name but a few. I’m no stranger to the realization that life will always remain unpredictable despite all my thorough planning, and there will always be contingencies which I couldn’t have scheduled. For instance, I thought I had mapped out my plans for 2020 to the last detail, when COVID-19 pandemic struck, and changed my perspective about navigating through life events entirely. Not only did I have to cancel all my travel plans, but I lost an ailing grandfather who I nurtured a very affectionate relationship with. To add to my troubles, my gym, favorite hangout spots, friends and all social events we enjoyed became inaccessible due to the pandemic, leaving me feeling confused, restless and helpless. While I did still have plenty to be grateful for, life as I knew it had been altered dramatically, and I seemed to have no clue how to cope with such unprecedented times. However, in hindsight, it seems that like billions of other people throughout the world, I went about navigating through life and overcoming challenges with determination and resilience. Indeed, staying resilient and maintaining a positive disposition during a rough ride can prove to be cumbersome. Nevertheless, navigating through life becomes easier when we accept challenges as a chance to rise above our insecurities and fear of change. Navigating life: 10 helpful tips Sometimes, navigating through life with all its difficulties can seem like a daunting task. You may find yourself stuck with the feeling that you’re never good enough, or that life’s been unfair to you and you were cut a raw deal. Truth is, challenges arise in everyone’s lives, and no one can remain secure in their comfort zone for too long. But it’s entirely up to us as to how we go about to seek a happy, successful life. Here are ten science-backed rules to help us navigate through life’s challenges head-on, so we can lead happier, meaningful lives. 1. Be true to yourself Living in the digital era, it’s easy to get caught in the comparison trap and lose your sense of individuality sometimes. Indeed, authenticity in today’s technology-dominated times may seem like a risky move – especially when social media and other shaping forces in our lives, such as parents, teachers and peers may have told us to ‘fit in’ and conform – in order to feel a connection. As a result, we often hide our true selves due to the fear of rejection and judgment from others. Confronting – not avoiding – challenges is a key way to navigate life However, research suggests that authenticity is an integral part of happiness, and can boost one’s self-esteem, in addition to lowering stress levels. In fact, real, lasting connections are forged when we are true to ourselves. Indeed, cultivating your authentic self can seem challenging at first, but the rewards it enables you to reap – in the form of greater life satisfaction, strengthened interpersonal relationships, and a reinforced sense of purpose – make it all worth pursuing. 2. Confront challenges Life has a way of presenting us consistently with challenges that will assess our emotional mettle, be it in the form of injury, illness, loss, grief or an uncertain future. Accepting this can allow us to be fully present and relish the gifts we have in our lives this very moment, as we live each day with renewed appreciation, joy and lasting confidence in our own capabilities. “The happiest people I know are dedicated to dealing with the most difficult problems,” reveals Rosabeth M Kanter, founding chair of Harvard Advanced Leadership Initiative, and author of Think Outside The Building. In fact, Kanter suggests dividing our challenges into two categories: the ones we’re dealing with immediately, and those which give us a “chance to make a difference”. The latter helps us look at hurdles in a new light, making us better equipped for navigating through life with a sense of purpose. 3. Distinguish thoughts from fact Most of us are guilty of spending too much time ‘in our heads’ or being pre-occupied with our thoughts. According to research, humans are hardwired for negativity, which means that it’s natural for most of us to feel negative outcomes or emotions with a greater intensity than positive feelings. As a result, we end up navigating life with a penchant for overthinking, which can affect our mental health and stress levels adversely according to research. “Overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves.” To make matters worse, we often mistake overthinking for problem-solving. Whereas the truth is that rumination impacts our decision making, thus interfering with our problem-solving abilities. Instead of catastrophizing the challenges, you need to stop ruminating and embrace them as stepping-stones to personal growth. Acknowledging that you are not your thoughts will allow you to take control of your thoughts, and put a stop to the tedious mental chatter. 4. Change your perspective Stephen Joseph, professor of psychology and author of Authentic: How to Be Yourself and Why It Matters, suggests that we change our perspective and consider challenges as “an important part of growing and developing as a person”. Indeed, overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves. Instead of living in denial in your comfort zone, we can gradually tune our minds to look at adversities as learning opportunities and face them head-on when they present themselves. Stepping back to get a better perspective, taking some time to clear your mind, and approaching the situation without rushing will enable you to gain newer insights. 5. Maintain a sense of humour Life can be a bumpy ride sometimes, and stress seems unavoidable given the daily hassles we experience, such as waiting times, unpleasant interactions with co-workers, deadlines, and failed plans. However, there is no need for a serious and skeptic demeanor all the times, and a little bit of humour and playfulness can go a long way to strengthen relationships and boost happiness levels. Infusing some humour in your daily life is a great way to prime your mind for optimism and navigate life with a positive attitude. 6. Be kind to yourself We often tend to beat ourselves up when things don’t go the way we planned. However, this cycle of self-criticism and ignoring the pain we feel seldom makes us feel any better. Compare this with how you’d treat a friend with love, kindness and encouragement when they face failure. Researcher Kristin Neff suggests that channeling self-compassion during tough times is crucial for overcoming challenges with an improved sense of connectedness and emotional balance. Indeed, being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat. 7. Persistence is key While everyone adapts differently to a challenge or an adverse situation, one rule that holds true for everyone is that it’s never too late to get back on track to achieve your goals. Avoid the temptation to give up – researchers suggest that deserting your purpose or circumventing your goals can be emotionally painful, possibly resulting in grief-related distress or even depression. Cultivating persistence pays off without fail, as long as you set realistic goals and continue to put efforts in the right direction. Stay persistent and focused on achieving your dreams 8. Remember happiness is a journey, not a destination You may have noticed how accomplishing goals makes us happy but only for a limited time, as we then move on to the pursuit of happiness in the form of the next milestone. Psychologists refer to this tendency as the ‘happiness trap’, wherein one maintains an unrealistic purview of happiness, in addition to constantly comparing their happiness levels with that of others. “Being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat.” However, researchers and philosophers stress the importance of viewing happiness as a journey not a destination that needs to be chased relentlessly. Indeed, it’s important to take the time to pause and smell some roses along the way. Navigating through life gets easier when we view happiness as a choice we can make consciously, and cultivating happy habits that can raise our well-being levels in a consistent manner. 9. Remain thoughtful, kind and gracious Difficult times warrant the need for human kindness more than ever, and it helps to treat others the same way we want to be treated. Expressing thankfulness, apologizing genuinely, complimenting others without an agenda, and offering support and encouragement in times of need helps strengthen our connection with others. Developing a reputation for being grateful, compassionate and kind can help you build lasting relationships that you can depend on whilst navigating life’s difficulties. 10. Devise and uphold your personal boundaries Personal boundaries are a measure of your self-esteem and help ensure that you aren’t vulnerable to being used or mistreated by others around you. Devising and establishing clear, strong boundaries in place helps foster trust and loyalty, thereby strengthening relationships. Healthy boundaries are not just about being able to express your views and needs assertively but are also helpful for navigating through life in a more efficient manner. Takeaway: navigating life As we all know from experience, life has its ups and downs. Most of also realize that we seek happiness, meaningful connections and fulfillment of our purpose as we navigate through it. Practising mindfulness, being accountable for your words and actions, developing an attitude of gratitude, and being present instead of worrying about the future can make navigating life easier – and more importantly – enjoyable. • Main image: shutterstock/fizkes happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Compassion | Friendship Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Which are the best happiness apps out there on the market? Rae Bathgate selects the top six that you'll want to ring home about. Apple coined the phrase “there's an app for that,” and it's true many of us tend rely on our smartphones and apps for so much these days. There are apps for music, dating, exercising, health, transport, learning new languages, and even tuning a guitar. But what are some of the best happiness apps out there? There are so many happiness apps these days, how do you know which are the best? Well, below I review six of the top science-based happiness apps to reveal their strengths and weaknesses. The best happiness apps are, first and foremost, free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept. While apps are indeed very different than an hour of talk therapy with a counsellor, the way that apps can work within the realm of CBT is to try to modify your thinking patterns and by helping you to change patterns of behaviour through repetition. This can be of help if you are trying to stop ruminating. Who uses happiness apps? There are various reasons why self-care apps can be a positive addition to your life and push you a little bit closer towards your quest to happiness. They're more common than you think, and people already tend to use the iPhone, an extension of themselves, as a way to learn more about and to be more in tune with their mind. Get appy: which happiness apps boost your well-being? Indeed, according to Nature, about 29 per cent of “disease-specific mobile health apps” are focused on mental health. For example, two common mental health related apps for more dire circumstances are the PTSD Coach app or FOCUS for users with schizophrenia. While these two don't illustrate why the average happy hunter uses happiness apps, they have some of the same benefits. So, can an app really make you happier? First of all, the best happiness apps are helpful for those with a busy schedule, as they are always available. After all, you never know when you’ll need help. The app also interacts positively with the user. Just like getting constant notifications or updates on social media might be stressful, receiving reminders to do a task or maybe an affirmation just when you need it could help you feel a lot better. “Apps within the realm of CBT try to modify your thinking patterns and by helping you to change your patterns of behaviour through repetition.” While not all the apps are free, many beat the cost of going to see a mental health professional, and, what’s more, the stigma of going to see a specialist unfortunately still exists. Some of the advantages of using happiness apps are: You can practice them everywhere; If you use them as much as you use your smartphone, you'll use them regularly; It can remind you to be happier if you forget; Many of them are cost effective, if not free. Of course, it's important to remember that happiness and health apps are an excellent way to keep working towards better mental health at the forefront of your everyday life and can consolidate healthy habits, but even the best happiness apps by no means replace visiting a mental health professional, or even just simple human contact. Think of these happy apps like vitamins – supplements are great, but they can never replace the real thing. So, without further ado – and in no particular order – here's our pick of the best happiness apps on the market right now. 1. Happify Android: Free iPhone: Free Happify comes in both website and app form, and claims to: increase happiness through fun activities and games; help you learn life-changing habits based on science; reduce stress and build skills for a happy healthy life. The Happify app has various “scientifically validated tracks” that are suggested to you after you take a short questionnaire detailing your life and health. Each track has a theme and is divided into parts (usually four). These are then divided into activities, ranging from guided meditations to reflective writing assignments to fun games. How many tracks depends on if you pay the monthly subscription or downloaded the free version. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Happify app: an overview of this happiness application For the more socially minded, there's a community page with inspirational comments from other users. You can add your own too to brighten someone else’s day since it’s proven to make you feel happier. There are 58 'core activities' to begin with, with different variations, adding up to an amazing 1,200 various activities in total. These activities were designed with the help of a psychology professor, and they range from asking you to write down what you’re looking forward to in general, or looking forward to doing for a friend. Each of the 58 activities has a “Why it works” icon next to it, to explain you more about the science behind the fun games. Every two weeks, your phone gives you a happiness check-in. “While not all the best happiness apps are free, many beat the cost of going to see a mental health professional.” The reception for Happify app has been overall positive. In fact, 86 per cent of the app's users reported feeling better about their lives after just two months of using it during testing, with many reporting feeling more motivated and productive, indicating that it helps people to solidify positive, helpful habits that are the framework for a more confident and happy life. Happify app allows you develop life-changing habits Users can also access Happify Daily – free content based around happiness – as well as the Happify community and forum. And, if you really feel the app is working for you, you can unlock the full range of actives and reports by subscribing to Happify Plus. So, as a recap, here's why you should download the Happify app: It helps you build resilience for stressful experiences; It helps you build happy, healthy habits tied to positive thinking; Since even reflecting on happy memories releases happiness hormones, you can boost your well-being by making a digital scrapbook to remind you of sunnier pastures when you feel blue. 2. Happy Habits Android: free iPhone: unavailable The Happy Habits app describes itself as relying heavily on the principles of CBT, and that it works by helping to “create the conditions for happiness in [the user's] life. It starts out by giving its users a 119-item test to assess their happiness based on 14 factors; then, they administer results and suggestions, through games and soothing audios to talk you through your quest for happiness. Another Happy Habits feature are Emotion Training Audios. These are to help with managing emotions so that you can be more aware and cultivate a more positive attitude, best used when you feel overwhelmed by anger, sadness, or stress. Happy Habits: a sneak peak inside this well-being app Then, if you're feeling particularly anxious, you can also use the Relaxation Audios to unwind and to learn deep relaxation. Or, for those of you who like to find out more about the concept and the history of the pursuit of happiness, there's their Choosing Happiness Audio to delve into the idea of and search for well-being. For those of you who like to cross things off of a list, the Happy Habits app also features a Customisable Happy 'to do' list. “The best happiness are free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept.” Like most of the best happy apps, it's gamified, which means using it is fun, rather than a chore, with a points feature that helps you to keep track of progress. Users who like to write and keep track of their thoughts will be happy to know that the app also has a happiness journal for writing personal affirmations and recording positive events to look back on later. The Happy Habits design is a little retro, but it uses positive colours like yellow and orange, and it’s customizable. So, a recap of why you should use Happy Habits: It's based on CBT, a method that's proven to help depression and anxiety; It has a large variety of calming audios for you to listen to in the car, on the bus, or at home; It gives you a gratitude scrapbook to look back on when you need to cheer up. 3. SuperBetter Android: free iPhone: free Building resilience – the ability to stay strong, motivated and optimistic – even in the face of change and difficult challenges is tough. But the makers behind the SuperBetter app believe that using their tool will unlock your heroic potential so you can overcome tough situations and achieve goals that matter most. RELATED: Happiness podcasts – 8 that we rate At the heart of SuperBetter is the Live Gamefully® method, a framework that brings the psychological strengths and mindset of gameplay to real life. The method promotes new levels of personal growth as a result of stress and change. That's why it's called SuperBetter. A key part of building happiness is developing resilience. While bouncing back from life’s challenges is important, it’s not easy. SuperBetter makes the process easier by taking you through a series of activities that help you build resilience while reducing anxiety and depression, leading to a happier life. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX Feeling super: SuperBetter founder Jane McGonigal The SuperBetter app has gamified the process of building happiness by creating short and simple activities that you complete as you head off on quests to build happiness-boosting skills. Completing the activities provide you with quick wins to jump-start your happiness journey. With SuperBetter you become the hero of the app, as you gain points and power by completing and tracking daily activities. Simple tasks such as taking a walk or drinking a glass of water count as a step toward your ultimate goal. You can also do it with a secret identity and superhero story of your choosing. The SuperBetter lets you collect power-ups on your quests, fight off bad guys, and get help from allies. One of our best happiness apps: SuperBetter Another unique thing about the SuperBetter app is that it's heavily science-backed. A study by the University of Pennsylvania in Philadelphia found that when people played SuperBetter for 30 days, their mood improved, symptoms of anxiety and depression decreased, and self-belief to achieve goals increased. So, a recap of why you should use the SuperBetter app: Gamified and fun; Helps you to build resilience, adopt new habits, improve skills and strengthen relationships; Research has shown it has positive results. 4. HAPPY Android: free iPhone: free OK, call us biased, but we really think our own app, HAPPY, is also one of the best happiness apps on the market too! One of the most significant factors to impact our happiness is a sense of community, and that's what HAPPY, our own well-being app, focuses on. Many of the apps on this list aim to improve our mental health, foster resilience and actively build our capacity to live happier lives by offering concrete personal exercises such as gratitude journals, mindfulness exercises, creating healthy habits, etc. These are all practical measures which we at happiness.com highly recommend. However, they are primarily done in solitude and through introspection. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } The HAPPY app makes use of the key feature of the happiness.com platform – community. It's a happiness app that allows you to be in touch with people worldwide to share your struggles and support each other. To find strength in our shared humanity, our imperfection, and our deep care for each other and the planet. HAPPY is an app that aims to build a community and to use it to elevate your well-being through: Joining a conscious, global community. Engaging in big topics and intimate conversations. Sharing common interests and new perspectives. Building mutual support through shared struggles. Everyone experiences ups and downs, but how do we master the downs skillfully? The HAPPY app facilitates a safe and mutually supportive community where tools, practices and experiences enable everyone to live happy and fulfilled lives. HAPPY: our well-being app focuses on community For example, are you awake at 3am full of anxiety? Share your struggles live on the HAPPY app, and who knows where in the world someone else will be awake who relates to your experience and has kind words of support. Maybe you are in the metro on the way to work, and you can be the person who is offering those accepting words and emotional support. The HAPPY App is the mobile addition to happiness.com: your pocketful of happiness. Making the healing power of human connection – the happiness community – accessible on your phone. 5. Happier Android: unavailable iPhone: free Happier is an Apple app on a mission: to make sure you appreciate life to the fullest. Happier app was developed by Nataly Kogan, a TEDtalk speaker who emigrated from Russia when she was young and went through hard times, escaping oppression in the Soviet Union while her family got on their feet in the Detroit projects. Allegedly, Kogan vowed to find happiness, first looking towards success and wealth to achieve it. Quite understandably, this did not lead her where she wanted, so she turned towards her father's work – science – to see what next steps she could take. Happier app: an overview of what's inside In practice, the app works by helping you to be "more present and positive throughout the day," working like a life appreciation platform, or a personal life coach. Each day it prompts you to write what you're most grateful for, be it the sun shining on your back, a moment spent with a loved one, making every stoplight on the street, or getting your favourite ice cream – you can even add pictures • JOIN US! Discover more tips on happiness with our open and inspired community • These are moments that you might not notice if not for Happier, with which you can "create, collect and share those tiny positive moments." Ways you can use it are to lift your mood, take a meditation break, or enjoy the moments that make your day happier. “Happier app works by helping you to be 'more present and positive throughout the day', working like a life appreciation platform, or even a personal life coach.” The Happier app is portable and can be used on Apple watch as well, acting as your gratitude journal. It also offers “bite-sized, expert-led courses,” to teach you more about the practice and science of happiness on which the app is based, breaching subjects like strength, calmness, and gratitude. What's more, it works as a sort of happiness social media platform, where you can connect to those around you (if you want, since sharing publicly is entirely optional) and get inspired by their gratitude posts. There's something very zen about Happier, an app which urges you to think of happiness, not like a feeling, but more like a muscle to be trained and on which you can rely on your day-to-day life. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } So, here's a recap as to why you should use the Happier app: Instead of selling you unattainable happiness, it helps you to appreciate what you already have; To keep a picture, easily updatable scrapbook on what you're most grateful for; It helps you learn more about the science behind positive psychology. 6. Yolife Android: free iPhone: free A relative newcomer into the happiness app scene, Yolife is described as 'your personal coach to live longer in good health'. Indeed, the vision of the Yolife founders is to add 15 healthy years to the lives of at least one million people in the world. And what does great health bring? Greater happiness, that's what. Signing up via log-in or Facebook, the first stage of Yolife involves completing an engaging health consultation, answering questions about your health, habits, exercise, social life and such. Your responses determine just how many extra healthy years they suggest you'll live in good health. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Love life: Yolife wants you to live longer in great health Furthermore, with each answer you give there's a scientific explanation behind it and the chance to read more. Indeed, Yolife is thoroughly research-based, using clinical studies and advisory board for input. The design is modern and sleek, with a refreshing sense of humor in the texts, too. After completing the consultation you can see how many estimated healthy years you have. What comes next is your personalized programme of activities which aims to boost those healthy years further by helping you to discover which areas you have the greatest potential to improve. The programme includes classes on subjects such as optimal sleeping conditions, the purpose of life, sex makes you live longer (!), different ways of fasting, and plenty more. “The vision of the Yolife app is to add 15 healthy years to the lives of at least one million people in the world.” Yolife co-founder Tassilo Weber has his own definition of happiness which is very much present in the app: "I'm not only an entrepreneur, I also studied philosophy and still consider myself a philosopher by heart. Therefore, the pursuit and definition of happiness has always been a major topic in my life. And that influence cannot be hidden, as you use the Yolife app. The happiness app Yolife has a sleek, smart design “There's even one full session called “A formula for happiness”. It boils down to two things: 1. Find and follow a purpose. 2. Stay healthy for as long as possible. With these two pillars in place, happiness has the best chance to thrive. As Yolife is an app that helps you to live longer in good health and guided by purpose, I consider happiness as one of the main value propositions that we intend to bring to at least one million people.” So, here's a recap as to why you should use the Yolife: Science-backed suggestions on practical life changes; Track your progress and growth Sleek, modern design and great colours; The best happiness apps: conclusions Of course, using these happiness apps alone won't be enough to change your life. Spending too much time on your smartphone – even on happiness apps – won't give you time to put what you learn on these apps into practice. Still, there is science to back up the claims behind these programs. For example, a meta-analysis of 51 “positive-interventions” like mindfulness activities, gratitude writing, and goal-setting found them to “significantly enhance well-being and decrease depressive symptoms.” More specifically, one of the main ideas behind the majority of these apps, counting your blessings, has been proven to make you happier. We invite you to try out what we think are the best happiness apps to see what works best for you, and what pushes you to do the little things that will make your life better. Let us know below in the comments which ones have helped you the most! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Learning | Mindfulness | Meditation | Coaching Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

Many of us have been touched by suicide and the loss of a loved one, family member or friend. Ahead of World Suicide Prevention Day (September 10), Calvin Holbrook has put together these eight powerful suicide prevention quotes to offer hope to anyone in need. It’s estimated that around 15 per cent of the adult population will experience depression at one point or another throughout life. And, accordingly to the World Health Organization, that means there are currently over 300 million people in the world currently living with depression. Whatever the cause, for some of these people, the emotional pain will become too much and they will consider suicide as an option of escape. In fact, around 800,000 people go through with suicide every year, and for each of those, there are around 25 times more suicide attempts. There are many factors alongside and including depression and mental illness that influence a person’s decision to go through with suicide: chronic ill health, guilt, trauma, substance abuse or loss, for example. The tragic thing is that many of those who consider suicide don’t really want to die; they just don’t know how to deal with the pain they’re experiencing. • JOIN US! In need of support? Sign-up free and join a community that cares • If you’ve ever been suicidal or know someone that has, you’ll know that without help, escaping that feeling of wanting to end it all is difficult. If you’re having difficulty opening up to others about your problems, sometimes searching for inspirational words online can offer some psychological comfort and help to get you through the day. We've put together these suicide prevention quotes to give anyone who is considering ending their life a chance to stop, reflect and reevaluate their situation. Inspirational quotes can’t take the pain away, but they may allow someone the chance to shift their perspective just enough to give them a little bit of hope and get through another day. Please feel free to share these powerful messages of hope. Suicide prevention quotes: 8 powerful sayings 1. “Soak up the views. Take in the bad weather and the good weather. You are not the storm.” Matt Haig Author Matt Haig – who lives with depression and has written widely on it – cleverly compares the ever-changing weather to our mental health. Haig himself came close to suicide aged 24 while living in Ibiza, so this suicide prevention quote is particularly poignant. What Haig is saying is that although depression comes and goes, it is not who we are and should not define us. In his best-selling book, Reasons to Stay Alive, he writes: “Understand, for instance, that having a sad thought, even having a continual succession of sad thoughts, is not the same as being a sad person.” His inspirational quote suggests that we should be mindful of our depressive thoughts and recognize that they can – and will – pass. 2. Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – Unknown Those who are deeply depressed and considering suicide usually have difficulty realizing that their life can get better. The aforementioned author Matt Haig is a great example: he was about to kill himself, but now has a successful career and a loving family. If you choose suicide, then you're eliminating future hope and the possibility of finding happiness and enjoyment. When the mind is so dark, it can be hard to see any possibility for future happiness, but it can – and often does – get better. Whether it’s through taking medication, counselling, exercise, eating well, getting into a routine, or setting goals, these steps will help you on your path. Know that it is possible to recover from feelings of depression, pain, and suicidal thoughts. 3. “Never, never, never give up.” Winston Churchill Some people with depression may have been fighting against the illness and/or suicidal tendencies for many months or years. Many of these people don’t actually want to stop living, but they cannot see a way through their despair. Indeed, the act of suicide is often associated with giving up on life. • CONNECT WITH OTHERS Sign-up to happiness.com to openly discuss and prevent suicide • This quote from the British Prime Minister – known for his strong resilience – is a signal to keep fighting. If you have depression and/or suicidal thoughts, you may be in so much pain that you don’t know how you’re going to survive, but if you can just push through each day, it gives hope that things can get better in the future. One day a time, or even one hour at a time. By never giving up you’re quietly building an inner strength and resilience that will fortify you. 4. “If you’re looking for a sign not to kill yourself, this is it.” – Unknown If you’re thinking about suicide and looking for a sign to stay alive, consider this quote your sign. Whether you realize it or not, you have the opportunity to make a positive difference in this world. Somebody out there can benefit from your unique talents and gifts. Sometimes all you may need to keep going is a simple sign letting you know that someone cares and wants you to keep living. This quote is your sign. 5. “The person who completes suicide, dies once. Those left behind die a thousand deaths, trying to relive those terrible moments and understand… why?” – Clark Sometimes people who commit suicide are not fully aware – or are in such a dark place – that they don’t consider that taking their own life will create a huge amount of pain for their loved-ones left behind. Imagine how you would feel if a person you care deeply about took their own life. It's difficult to recover from the death of a loved one, but it’s usually harder if the individual committed suicide. The act of suicide leaves people behind with unanswered questions and feelings of confusion and shame, as well as the guilt around being able to prevent the suicide. This suicide prevention quote is realistic because although a suicide may end an individual’s internal pain, the friends and family who loved the person will continue to suffer as a result of their loss. In fact, on average, every suicide leaves an estimated six or more "suicide survivors" — those who've lost someone they care about deeply and are left to struggle with their grief. Furthermore, people who've recently lost someone through suicide are themselves at an increased risk of thinking about, planning, or attempting suicide, further exacerbating the ripple effect of pain and suffering. 6. “If you want to show me that you really love me, don’t say that you would die for me, instead stay alive for me.” – Unknown This suicide prevention quote shows deep sentiment from a friend, family member or a partner in a close relationship. People who are feeling suicidal can often feel like they are a burden to their loved ones, which is not the case. This quote serves as a personal reminder from your loved ones that they would much prefer you to stay in their lives than to leave. If you really want to sacrifice your life, do it by living and contributing to make someone’s else’s life better – rather than eliminating your existence. “Inspirational quotes around suicide prevention can’t take the pain away, but they may allow you to shift your perspective just enough to give yourself a little bit of hope and to get through another day.” 7. “Place your hand over your heart, can you feel it? That is called purpose. You’re alive for a reason so don’t ever give up.” – Unknown Sometimes suicidal people want to die simply because they believe they have no reason to continue living. It may sound simple, but the fact that you’re alive and your heart is still beating and pumping blood around your body can be reason enough to keep living. Many depressed people are struggling because they're unhappy with their life and work and cannot find a specific life purpose. But, in reality, you don’t need a purpose or reason for being alive. However, if you are alive, you still have the opportunity to do whatever you want in life. Although you may not have awakened to a specific life mission yet, while your heart is still beating you have time to explore what your life purpose could be and find happiness. 8. “When you feel like giving up, just remember the reason why you held on for so long.” – Unknown This is a powerful suicide prevention quote that challenges a person considering ending their life to stop and reconsider the reasons why they’ve continued to stay strong and fight up until now. Most people have powerful reasons – such as their children, family and loved ones – for fighting through their pain and anguish. This quote helps you to think about the parts of your life that hold significant meaning for you and that force you to push through the day and keep going – even when you don’t feel like it. So, whether you want to keep fighting to provide for your family, to be there for your partner or to find your purpose in the the world and make a difference, chances are you do have a reason to keep living. • Main image: shutterstock/Jannarong If you're in a dark place and considering suicide, please reach out to someone you know or through one of these global helplines. You can also discuss suicide, depression, anxiety and other challenges over in our forum on suicidal thoughts. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy classes Anxiety | Loneliness | Abuse | Male loneliness Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Is the intuitive thought process reliable, and can we quantify it? Sonia Vadlamani discusses forms of intuitive thinking and why implementing these can help us make better decisions. Perceiving an important lesson or a mysterious insight without any logical thought or reasoning being utilized –also known as intuitive thinking – has been prevalent in us humans since time immemorial. “There can be as much value in the blink of an eye as in months of rational analysis,” claims author Malcolm Gladwell. As a matter of fact, we often apply intuition alongside rationality, logical reasoning, and facts, while we are assessing a situation, even if we are unaware of it. What exactly is intuition? Intuition refers to responses or feelings that do not arise from deliberate reasoning or conscious thinking. The subconscious brain stores lessons and findings from our past experiences and attempts to recognize and retrieve these thought patterns in similar situations. These learnings are often lightning-fast and not logical at the outset but seem to occur from a deep-seated knowledge. “Intuition involves a sense of knowing without knowing how one knows,” states Dr Seymour Epstein, Professor Emeritus in Psychology at University of Massachusetts. Also known as a ‘gut feeling’ or ‘hunch’, intuition can play a crucial role in day-to-day choices as well as complex decisions, so that aunt with an uncanny foresight for predicting a tragedy or the friend who sometimes can spot incoming trouble when she meets your love interest, may in fact be relying on their intuition to make these decisions. RELATED: 7 ways to tap into your intuition Relying on intuition has saved me from physical harm and mental distress many a time. A few years ago I was returning with a group of friends from a road trip spanning several thousand miles. We debated whether to keep driving through the night to cover more distance, or to halt at an inn, so we’d be rested and refreshed when we started driving again in the morning. I usually rush through the return journey as I start missing home, but curiously my gut told me to avoid it this once. “Don’t drive tonight” was the specific answer I was hearing from within, and though surprised, I heeded it nevertheless. Intuitive thinking is our inner 'gut feeling' I didn’t quite understand the need to take a break in this manner, but somehow managed to convince my friends to do the same. In the morning, when we started driving afresh after a good night’s rest and a nourishing breakfast, we witnessed a massive accident on the bridge which was the only way out of the town. A sleep-deprived driver had tragically driven a bus off the bridge into the river the previous night, causing a traffic mayhem which had begun to clear only in the morning. If we had driven through the night, we’d be exactly there at the time of the accident. While we felt extremely sorry for those who’d been in the mishap, I was incredibly glad I listened to my inner voice. Intuitive thinking and cultures Interestingly, one’s tendency to trust their intuitive thought and the context it’s used for is warped in cultural and geographical influences. According to Gerd Gigerenzer, director at Max Planck Institute for Human Development, intuitive thinking is considered somewhat inferior to rational thinking and logical deduction in the North American and South Korean subcontinents. In contrast, a study by Emma E. Buchtel et al revealed that East Asians tend to favor intuitive reasoning more as compared to those from other regions in the world. In Japan, inner intuitive thought is encouraged as the primary reasoning method from a tender age and is honed with the guidance of masters. • JOIN US! Sign-up and connect with a caring, curious and spiritual community • Also, some religions value intuitive reasoning more than others. Religions like Hinduism and Buddhism inherently encourage intuitive reasoning, thus instilling personal qualities which help build authentic self, like awareness, mindfulness, staying in the present moment and meditation practices, etc. is prioritized. Researchers claim that we begin to develop and utilize intuition as early as from the age of six, when we are still in the second stage of development, also known as the stage of concrete operations. According to the Truine Brain theory, intuition may arise from near the pineal gland situated in the prefrontal cortex area in the brain, which regulates our emotions or affective system, in addition to granting us lessons or insights with inputs from morality and intuition. “Some religions value intuitive reasoning more than others. Hinduism and Buddhism inherently encourage intuitive reasoning, thus instilling personal qualities helping to build your authentic self.” Interestingly, while intuitive thought doesn’t really originate in the gut, the presence of a wide range of neurotransmitter microbes in the gut make it possible for us to register our emotional experiences in the form of gastrointestinal distress. This gut-brain connection enables us to often feel emotions like anger, fear and excitement, etc, in the stomach area, which is why we sometimes call intuitive thought as our “gut feeling”. The four types of intuitive thinking Researchers have theorized four kinds of intuitive thinking, each distinct and unique yet easily identifiable in most situations: 1. Mental intuitive thinking Mental intuitive thought suggests one’s ability to find the solution for a problem, without the need for deliberation or detailed analysis. This intuitive skill is commonly seen or ideal for professions which require quick decisions to be made, like firefighters, negotiation specialists, etc. In fact, the US Office of Naval Research devised an extensive study to investigate the scope of “spidey-sense” or mental intuitive thinking to enable naval officers to make quick and efficient decisions in high-pressure and chaotic circumstances. Likewise, seasoned stockbrokers and financial wizards value their mental intuitive abilities for recognizing favorable market patterns and making winning trading decisions, a skill they mostly attribute to years of experience and discipline. 2. Emotional intuitive thinking Emotional intuition refers to one’s ability to immediately sense someone’s emotional state and personality traits. Michelle Despres, Intuitive Medium therapist and the author of Intuitively You: Evolve Your Life and Mend the World, describes this feeling as “clairsentience” or the “Intuitive Act of Clear Sensing”. A keener emotional intuitive quotient could mean higher empathy levels towards others, which means that in addition to sensing one’s energy vibrations and understanding how they’re feeling, one can also view a situation from their perspective. Intuition relies more on the heart than the head shutterstock/BRO.vector 3. Psychic intuitive thinking Psychic intuitive thinking involves overcoming a problem during a crisis or choosing the best path forward in a difficult situation without putting any deliberate mental effort into it. Psychic intuitive thought can be useful for preventing negative influences, or in determining your social dynamics. 4. Spiritual intuitive thinking Spiritual intuition concerns one’s own self-awareness and experience rather than fact-based reasoning. This kind of intuition relates to one’s connection with the higher dimension and elevated awareness, and is closely related to the principles of Buddhism, which renders it an almost supernatural characteristic. “While intuitive input can be recognized with ease, it is difficult to describe and quantify it. However, the role of intuition in decision-making cannot be denied.” Research states that encouraging intuitive thought and relying on it can lighten our overall cognitive load and reduce the response time, allowing us to make decisions swiftly and more accurately. While intuition facilitates survival by offering quick responses in a situation, it can rely heavily on “cultural capital” or learning inputs specific to our cultural, political, moral, and social landscape. Therefore, it is imperative to counter intuitive thought with rational inputs to avoid bias or inaccuracy in our decision-making process. With sufficient practice over time and by putting your trust in intuitive thought process, it is possible to tap into your intuition to improve your decision-making prowess as well as to boost creativity. Is intuitive thinking measurable? Intuition played an important role in cognition for the greatest philosophers like Plato and Aristotle. Plato believed that intuition, be it supernatural or rational, entails the immediate perception of ideas. Albert Einstein, one of the greatest physicists known to the world, has been quoted extensively as stating, “The intuitive mind is a sacred gift, and the rational mind is a faithful servant.” Einstein maintained that his groundbreaking theory of relativity was a result of his intuitive thinking, even as it faced critical objection from the scientific community then. Despite extensive acceptance of the existence of intuition and its effect on decision-making, most researchers have largely been unable to quantify it. However, a recent study by Joel Pearson et al revealed that the impact of emotional intuition over one’s choices could be measured and quantified. Pearson concludes that intuitive thought or “nonconscious emotional information” can improve the quality of decision making, in addition to improving the speed of decision-making and accurate results. Takeaway: intuitive thinking Indeed, intuition is a complex phenomenon as it is embedded in knowledge and lessons drawn from past experience. While intuitive input can be recognized with ease, it is difficult to describe and quantify it accurately. However, the role of intuition in decision-making cannot be denied. When applied carefully in conjunction with logical reasoning, intuition can offer an extensive competitive edge for individuals, as well as organizations. • Main image: shutterstock/Max4e Photo happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Dream Interpretation | Positive Psychology | Breathwork Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

People who spent more time in nature these past two years have been happier and less stressed. By Jill Suttie on behalf of Greater Good Science Center. Living through the COVID-19 pandemic has had a severe impact on people’s mental health and well-being. Restricted movement, loss and isolation have led to increases in depression, anxiety disorders, stress, sleep disorders and more. The effects have been even harsher for teens. How can we help protect our well-being during this particularly difficult time? Though a public health response is definitely called for, one way we might try to help ourselves this year is spending more time immersed in nature. In the last decade or so, research on the health benefits of nature experiences has exploded, confirming what many people know intuitively – that green spaces are good for mental well-being, whether you’re walking outdoors, looking at beautiful views, or even just seeing videos of nature. This is definitely the case for me. Even before the pandemic hit, I’d realized that I was not spending as much time outdoors as I wanted to – even though I knew from personal experience and science that being in nature made me happier, kinder and more creative. So, in January 2020, I began taking daily walks in the hills near my home, enjoying the awe-inspiring beauty while giving my mind a rest and my body a workout. Once lockdowns began, I continued my regular walks and found it helped me feel less stressed, in a better mood, and more productive. Apparently, I’m not alone. According to new research, nature has helped many people with their mental health during the pandemic. Here are some of the ways nature experiences might benefit us during this fraught time. Nature reduces stress Perhaps the most robust finding on the psychological benefits of nature is that being in green spaces reduces our stress. Experiments have shown that people who walk in a nature area – a forest or park, for example – feel less stress than those who walk in an urban setting, even when the exercise they’re getting is the same. In fact, some countries have introduced the concept of “forest bathing” to fight the effects of modern urban living. During the pandemic, many people have had to restrict their movement, making it harder to get outside. But those who could get out definitely benefitted from it, while those who couldn’t still fared better from just having views of nature. Less stress, more smiles shutterstock/Prostock-studio One study looked at how much time people spent outdoors before and during the pandemic and whether they increased or decreased their outdoor time. The researchers found that people who had maintained or increased their time outside were less stressed and had greater psychological well-being than those who’d decreased their time. RELATED: Forest bathing – 6 science-backed benefits Another study conducted during Israel‘s lockdown found that spending time outside – or even just having a natural view from one’s window – reduced stress and increased happiness. This was true even if people had suffered economically because of the pandemic – another stressor on top of an already stressful situation. A recent study suggests that one reason for this might be that being in a green space affects us physiologically, especially places rich in plant life that contain bodies of water or uneven terrain. People who were monitored while passing through green spaces were shown to sweat less, breathe better, and have greater heart rate variability (all signs of lower stress or better recovery from stress). These studies and others point to the conclusion that nature experiences are good for managing stress. Nature helps us feel restored Since the pandemic began, many of us are spending a lot more time online in Zoom meetings or Zoom classes. While it’s great to have the technology available for connecting with others and getting work done, it can be exhausting to stare at a screen for so long and try to stay focused. That’s why it can help to give ourselves an attention break by getting outdoors. Recovery from information overload (online or otherwise), sometimes called attention restoration, is one of the main ways that being in a natural or green setting gives our minds a rest. “Perhaps the most robust finding on the psychological benefits of nature is that being in green spaces reduces our stress.” After taking that break, our brains may be sharper. For example, exposure to nature helps us perform better on tasks requiring attention and can even lead to greater creative problem-solving. Even a simulated nature experience helped people recover from overstimulation and do better at cognitive tests. Why is nature restorative? No one knows for sure. But a recent neuroscience study compared the brain activity of people spending time in a wooded garden and a traffic island and found that being in the natural setting allowed their brains to synchronize alpha and theta brain waves (related to calm and daydreaming, respectively). This may explain why nature induces a kind of relaxed attention that provides people with a respite from overstimulation – something we could all use these days! Nature helps stave off depression, anxiety and physical complaints Nature may help us improve our psychological health during COVID for other reasons, too – by staving off depression, anxiety and physical complaints (like not getting enough sleep). In a study in Spain and Portugal conducted between March and May 2020, people reported on how much access they had to green spaces like private yards, views of nature, and public parks, and on their stress levels, physical complaints, and psychological distress. After taking into account how much COVID lockdowns had affected people’s employment, income, and housing situation, researchers found that people accessing nature more had lower psychological distress and fewer physical complaints than those with less access. Similarly, a study in Tokyo found that people who were locked down during the pandemic were less depressed, anxious, and lonely, and happier and more satisfied with their lives, if they spent time in green spaces (like parks) or had a view of greenery from their window. Nature makes us happier with our lives The Greater Good Science Center has joined an editorial partnership with SSIR, The Wellbeing Project, India Development Review, and The Skoll Foundation to explore the important, but often overlooked, connection between inner well-being and effective social change. This article is part of that partnership. This may be particularly relevant for groups most affected by COVID isolation – including adolescents. A recent study found that teens who spent more time outdoors during the pandemic fared better on many mental health indicators than those who spent less time outdoors – especially if they lived in an urban community. One reason nature might improve our mental health is that it helps us let go of endless thought loops about what’s wrong with the world – what psychologists call “rumination,” which is tied to depression, anxiety, and poor sleep. A recent study found that participants who spent more time interacting with nature in some way – for example, walking outside, biking, gardening, playing games or sports, or hanging out in a park – ruminated less, and in turn experienced more positive feelings and fewer negative feelings. That’s probably why a recent review of several experimental studies found that nature-based recreational activities – like walking in parks, hiking, rafting, or backpacking – have positive effects on our mental health, including making us less depressed and anxious. Nature makes us happier and more satisfied with life If nature experiences decrease stress, restore our depleted brains, and reduce rumination and other symptoms of psychological distress, they should also make us happier. Many past studies – including some of those mentioned above – have found this to be true. In one large study, researchers used smartphones to collect data from more than 20,000 people in real time comparing how they felt at different points during their day and using GPS to determine where they were. The researchers found that, overall, people felt happier when they were outdoors in green or natural spaces compared to urban spaces, regardless of the weather, activity, or who was with them. Another study surveyed people living in Puget Sound, Washington, and found that they were more satisfied with life if they engaged with nature more. “In a review of many studies, people more connected to nature tended to have more positive feelings, vitality and life satisfaction.” This may be good news for people who’ve been hit particularly hard by the pandemic – including our essential workers. In a recent study, a group of 71 health care workers and police in China were randomly assigned to watch short video clips of either natural scenes or urban scenes every day for five days, reporting their well-being over time. Those who watched the nature scenes felt more positive feelings and fewer negative feelings and greater well-being overall than those watching urban scenes. In a review of many studies, researchers found that people more connected to nature (seeing themselves as part of nature and caring about the natural world) tended to have more positive feelings, vitality and life satisfaction compared to those who were less connected. All of this and more suggests that we can be happier and healthier if we maintain our connection to nature somehow during the pandemic. Whether we garden, have a view of nature out our window, visit nearby parks, or even just watch a nature video, we can help ourselves deal with the stresses and strains of COVID isolation by giving ourselves and our kids a dose of “Vitamin N.” Take it from me, you’ll be glad you did. • Main image: shutterstock/Halfpoint happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Forest bathing | Self-care | Better sleep Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish them with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

We all get down on ourselves sometimes, but if you're stuck in a rut and thinking “I hate my life”, then it's time to take action. Psychologist Stanislava Puač Jovanović shares 10 practical ideas to help put your life in perspective and turn things around so you can start loving it again... “I hate my life!” Does this statement (or, rather, exclamation bellowed in agony) resonate with you now or in the past? Then you are not alone. Life can be joyous, exhilarating and breathtaking. However, it is also unpredictable. Challenges arise, we make wrong decisions, difficulties get hurled our way. A part of life is to dislike some of it. You might have married the wrong person, and now you loathe your time together. Maybe you were hit by an economic crisis and cannot make ends meet. You could be chronically overworked, not having the time to do anything else. Sometimes it seems only logical to hate your life. I lived in that state for many years. And I do not mean a teenage “I hate my life!” exclamation when you embarrass yourself in front of the entire class. I'm talking about the darkest loathing of every waking moment. I know how your soul grows black when you feel inescapably hopeless and helpless. Why did I share that with you? Because I want you to know that what you will read is not empty talk. I have travelled the path, and I did so very recently. You, too, can swim back to the surface. How? Read on for some ideas on how to fight the antipathy you nurture towards your own life — and fall back in love with it. Stop hating, start reclaiming Hating your life is not a pretty state to be in. Wrong choices and regret tend to put you off course. I remember when I noticed my life suddenly starting to lose all its colours. I felt lost. I was paralysed by the revulsion when I catalogued all my failures that made my life unenjoyable, to say the least. If you have had enough of loathing, start reclaiming your life. It may be a long road to travel. Still, you are bound to become sager afterwards — not to mention happier. 1. Take time to reflect The very first step you need to take is to understand why you hate your life. It may be obvious, like having a job that drains your energy and has no higher purpose whatsoever. In other instances, the source of your hatred may not be so obvious. It could be a group of aspects of your life, like an unsupportive family, lack of time for hobbies, overly expensive apartment, wrong profession, and so on. If you hate your life, it's time to take steps to change it Take some time to reflect on the topic. Write down your thoughts if you need to. What it is exactly that you want out of your life? It would be best if you determined exactly where the loathing comes from. Because unless you know why you hate your life, it will be challenging to come up with how to change it. 2. Determine what's in your power to change When you're done with the soul-searching from the first step, you should analyse the situation. What is it that you can control and change? What is out of your hands? For example, if you're in an abusive relationship, there's little point in trying to make the abuser change. However, you can transform your perspective on things. You can gradually start refusing to think about your life and yourself as they dictate. Their insults do not have to be the building blocks of your identity. RELATED: Changing perspective and gaining happiness The Serenity Prayer, regardless of your religion, speaks about a pearl of universal and timeless wisdom: Grant to us the serenity of mind to accept that which cannot be changed; courage to change that which can be changed, and wisdom to know the one from the other 3. Remove unhelpful automatic thoughts Whatever your situation may be, chances are, the previous step led you to realise your thoughts are always in your hands. Indeed, it's the one thing we can always control. We all have many automatic thoughts. Unfortunately, they are often unhelpful. Such maladaptive thinking patterns cause numerous disturbances and difficulties, as a cross-cultural study found. A straightforward example: if you keep thinking “I hate my life” then you are gearing your mind towards negativity. “Come up with alternative statements and start thinking them instead of the negative ones. For example, replace 'I hate my life' with 'It's in my power to create the life I want.” Work on removing such maladaptive thoughts. Challenge them, search for counterarguments. Come up with alternative statements, and start thinking them instead of the negative ones. For example, replace “I hate my life” with “It is in my power to create the life I want”. Remember: you are not your thoughts. A systematic review of nearly 70 scientific papers confirmed the power of self-talk. Positive self-talk can improve our performance, help with depression or anxiety symptoms, and increase our confidence. 4. Forgive and self-forgive If you're in a situation that makes you hate your life, maybe you need to work on forgiveness. An extensive review of studies on forgiveness found that if we find it in ourselves to replace the unforgiving emotions with empathy and compassion, our bodies and minds heal. And what about self-forgiveness? When you forgive yourself, you open the doors to growing as a person, a study revealed. According to Stanford University’s summary of recent findings in the field, self-forgiveness leads to: Wisdom Increased ability to focus, success, and higher productivity Better emotional health More quality relationships A sense of happiness and gratitude Whether you’re feeling guilty for hurting another person, being in the wrong place at the wrong time, or for failing to stick to healthy habits, let go of self-hate. Letting go of loathing will help you release your energy for a fresh start and a new, happier life. 5. Practise gratitude When you hate your life, you probably have a bias towards seeing the negatives. It may be a strong mental habit, making you blind to the opportunities that are still there for you. However, if you're fed up with the hatred of your life, start practising gratitude. Focus on all of the good things in your life. Indeed, even in the darkest moments, there is something to be grateful for. Practise gratitude and enjoy the simple things in life shutterstock/Serhii Yurkiv It may be your memories and the wonderful moments you've had in the past. It could be your inner strength and perseverance. Look at nature and cherish its beauty. Take a moment to watch the morning and be thankful for seeing it. Savour. Then move gradually towards recognising other positives in your life — friends, family, your home, your job... find the good in everything you can. In that way, you train your mind to stop focusing on the loathsome aspects of your life. Scientific research has confirmed the benefits of gratitude on life satisfaction and happiness. Suddenly, you will start seeing the opportunities to turn things around. 6. Avoid comparisons Comparing yourself to others can make you vulnerable to anxiety, low self-esteem and depression. We're naturally inclined to compare ourselves to others. Social media make it very difficult not to. However, what people showcase online is carefully corrected and selected to display only the best features. Trying to keep up with those fake standards is bound to make you hate your life. Even when you know images and posts are edited, they can still make you feel inadequate. “However, if you're fed up with the hatred of your life, start practising gratitude. Even in the darkest moments, there is something to be grateful for.” So, do not compare yourself. Direct your energy towards your authentic needs and wishes instead. Ask yourself — what would I want if I was not trying to keep up? What would I do if I did not care about praise, money, accomplishments, recognition? 7. Explore your passions Do you remember the last time you felt on top of the world? You were likely living in line with your principles and passions at that time. Now that you are not, you probably feel lost and “I hate my life” has become your mantra. Therefore, venture on to explore and (re)discover your interests. Ask yourself: “What is it that I used to love doing and believed in?” “What would I want to do if I did not have to care about money or anything else?” Search for the activities that give you something called flow, a phrase coined by psychologist Mihaly Csikszentmihalyi. Flow is a state in which you get lost in an activity. You stop noticing time passing, and you're absorbed in what you're doing. Csikszentmihalyi’s research concluded that the more ‘flow’ you have in your life, the more resilience, well-being, and fulfilment you will enjoy. 8. Get support (and input) from your friends and family Hating your life puts you in a dark and, often, lonely place. You may be living under circumstances that isolate you. The heaviness of the feeling might be too much to hide or to share with others. Embrace family when you're feeling low in life shutterstock/AlessandroBiascioli Yet, being alone is a stressor on its own. It can make it too easy to ruminate about what you loathe about your life. Try to “prescribe” yourself socialising with people. Enjoy a casual coffee with friends or a heart-to-heart conversation about what worries you. Studies revealed that social support could help you step out of your head and gain a fresh perspective on things. 9. Look after yourself When you're in a state of loathing your life, it often becomes difficult to take good care of yourself. However, the mind-body connection goes two ways. When you're sleep-deprived, sick, and physically weak, you become psychologically vulnerable, too. RELATED: Feeling blue or clinically depressed? The 4 things you should look out for So, start looking after yourself. Sleep, exercise, get enough fresh air, eat healthy food. Scientific research has proven that physical activity helps lower the levels of stress hormones in your body. It also increases your ability to focus and use your intellectual skills better. As a result, you will gain clarity and better control over your emotions. Same goes for other acts of self-care. Give yourself plenty of self-love, even when you do not feel like it. Your future self will thank you. 10. Make a plan of action After all of the steps above, you're probably ready to make an action plan. Identify what makes you unhappy. Commit to making small steps to improve things. Each day, ask yourself: “What is it that I can do to move closer to my goal today?” The “I hate my life” monster might raise its ugly head a few more times. However, stop sabotaging yourself. Do not allow it to stay in your head for too long. Remember — our time on this planet is limited. You do not want to spend whatever time you have left hating your life — you want to change it while you can. Takeaway: I hate my life Yes, you only get to live once. So, does it make any sense to hate your life? Is it not wiser to try and change it around? It may take some time, but if you use the rock bottom you're at right now to push yourself back to the surface, you will be able to say: “I survived”. You will start to love living again and enjoy every moment of it. • Main image: shutterstock/Srdjan Randjelovic Please note that the “I hate my life” sentiment might be a symptom of clinical depression. If you experience any of the signs of this emotional disorder, make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you're under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting in our happiness forum ■ learning with free online Academy classes Authenticity | Empathy | Communication skills Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.