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Purposefully examining our personalities for flaws and negative traits can be unsettling but the rewards are many. Psychologist Stanislava Puač Jovanović explains what shadow work is, the benefits it offers, and five ways how you can start doing it. In one of his most famous quotes from Modern Man in Search of a Soul, Carl Gustav Jung said: “How can I be substantial if I do not cast a shadow? I must have a dark side also If I am to be whole.” Shadow work is based on Jung’s concept of the shadow, which, in its simplest, represents the parts of our personalities we would rather not possess. However, we do. Not only possess them – they make up part of who we are. Regardless of how uncomfortable we are with those aspects of our Self, they are here. And, most importantly, they guide our actions from a shadow. That is why shadow work is essential if we are to become fully conscious of why we do the things we do. But, what is shadow work? This article will explain the basic concepts of shadow work, why it is essential and how to do it. What is shadow work? In his uncanny ability to name complex concepts in a way that resonates with everyone, Jung spoke of the shadow. It is the part of ourselves that holds all that a person has no wish to be. However, it also contains all sorts of qualities, capacities and potential. In Jung’s own words, the “shadow is that hidden, repressed, for the most part, inferior and guilt-laden personality whose ultimate ramifications reach back into the realm of our animal ancestors… If it has been believed hitherto that the human shadow was the source of evil, it can now be ascertained on a closer investigation that the unconscious man, that is, his shadow does not consist only of morally reprehensible tendencies, but also displays a number of good qualities, such as normal instincts, appropriate reactions, realistic insights, creative impulses […]“. • INTERESTED IN SELF-GROWTH? Sign-up for free courses in our happiness Academy • The shadow is usually born with our parents’ or society’s disapproval of our impulses. We then learn to block and deny them to ourselves and, simply put, be “good”. But, we do not only change our behaviour. We choose to “forget” those unacceptable impulses. Learn how to do shadow work and unlock potential shutterstock/Douceflour The problem arises when a person represses the shadow – which we invariably most often do. By sweeping parts of our Self we are uncomfortable with under the rug, we expose ourselves to many adversities. Studies on the perils of repression revealed that it can lead to: Loss of energy Increased risk of cancer and cardiovascular diseases Suboptimal interpersonal interactions - we feel threatened (and our physiological responses match that feeling), while others also feel threatened by our suppression of emotions A decline in physical and mental health and the overall well-being Loss of creativity and productivity So, what is shadow work? Shadow work is a process in which you learn to recognize, understand and accept your shadow. Although it sounds straightforward, it is, in fact, a laborious endeavour. However, avoiding the adversities of repressing the shadow is well worth the effort. How shadow work can improve your life Living without the shadow, that is, without it in your consciousness, means living an incomplete life. You are not consciously in charge of all your decisions, perceptions and actions. Not convinced? If you take a closer look at your experiences, you will surely notice incidents when you acted “out of character”. Yet, this slip-up did not just come out of nowhere. Your shadow self took over. Indeed, the parts of ourselves that we ignore tend to turn against us eventually. “When you embark on shadow work, you can expect a range of positive outcomes. Shadow work is a profound way to enhance your relationship with yourself, others, and the world.” When you embark on shadow work, you can expect a range of positive outcomes. In response to the question: “What is shadow work?” these benefits offer an answer – shadow work is a profound way to enhance your relationship with yourself, others, and the world. Improved relationships What we perceive as flaws, when repressed, is most often projected onto others. We are judgmental, dismissive, and hypercritical – we hate weaknesses in others. Shadow work makes you more grounded and accepting of others. Increased confidence When you learn to understand and accept your shadow, you can become authentically more confident. You are no longer a captive of your repressed fears of condemnation. You own all your parts and need not frantically hide them from others and yourself. This creates more inner confidence. Enhanced energy and physical health Repressing emotions and thoughts is arduous work. As said before, it takes a toll on your energy levels and has been shown to even lead to a range of diseases, from chronic fatigue to cancer. When you let the dam open, it can be scary at first – but it will release your energy and help you be healthier. Psychological integration and maturity Mature adulthood is not a given. According to some authors, merely 2 per cent of adults reach this psychological development stage. Shadow work brings you closer to authentic maturity and wisdom. Greater creativity Creativity, according to humanistic psychologists such as Maslow and Rogers, is a hallmark of self-actualised, mentally healthy individuals. When you repress your “dark side”, the collateral damage is creativity in all life areas. On the flip side, when you open the gates between all the parts of your psyche, creative impulses will start to flow again. How to practise shadow work If you started reading this article with the question: “What is shadow work?” by now, you are probably wondering, “OK, so how can I do shadow work?” Although completing shadow work usually requires a professional’s help, there are plenty of activities you can do on your own to start communicating with your shadow. Overall, shadow work exercises centre around three basic principles – awareness, honesty and acceptance. Here are five activities to get you started with befriending your shadow. 1. Develop self-awareness The most obvious yet, highly challenging step in shadow work is cultivating awareness of your thoughts, feelings, and actions. Our shadow, albeit hidden, gives clues of who she/he is. Repressed content appears in our dreams, slip-ups, projections, acting-outs. Learn to observe your experiences. Who makes you particularly angry? Why? What it is in others you cannot stand? What do you dream about that feels foreign when you wake up? In which situations you tend to “lose it”? Meditation can assist you in fostering self-awareness. Mindfulness offers awareness with suspended judgement – just what you need when you do shadow work. 2. Be unswervingly honest Yes, a predictable piece of advice, but a tough one. Most of us spent our entire lives with a strong urge not to let out flaws show. As good we are at hiding imperfections from others – we are masters in hiding them from ourselves. Facing up to all sides of who you are is part of shadow work Nonetheless, what you hide from yourself owns you. So, face the monster. Do not do it in a judgmental way. That would be your Super Ego talking. You want to be unshakeably honest but not criticizing or condemning. It will not be comfortable. It will take courage. But, at the end of the road, autonomy and genuine confidence await you. (Also, no one is looking. Nobody is listening. Just be frank.) 3. Be compassionate with yourself The way to avoid rife (unconstructive, to be precise) self-criticism is to practise self-compassion. Become your best friend, unconditionally supportive, and be good to yourself at all times. You will need it once you start facing the skeletons in your psychological closet. According to Kristin Neff, a psychologist researching self-compassion, it has three components: Self-kindness (being supportive, kind, and forgiving towards yourself) Common humanity (understanding that you are not alone in your pain and imperfection) Mindfulness (accepting your experiences without being condemnatory) 4. Recollect your projections As you read above, what we repress about ourselves, we tend to project onto others. Your job now is to recollect those projections. Claim the weaknesses and flaws back. Yes, you are not perfect. But you must come to peace with that, instead of hating, being repulsed by, or fearing others. It is the only way to see yourself, others, and the world realistically. “Shadow work is a process in which you learn to recognize, understand and accept your shadow. Although it sounds straightforward, it is, in fact, laborious.” So, the next time you notice that you are possibly overreacting about someone’s actions, ask yourself – what is making me so angry/scared/judgmental? What part of me is hiding behind my reaction? Do this again and again, and respond with the steadfast honesty we spoke of earlier. 5. Keep a shadow journal The final step in shadow work is to keep a journal. The disowned parts of ourselves are tricky. They can still elude you – even after you have noticed them. Your mind will keep trying to repress the darkness for some time. RELATED: Journaling techniques – travels to our interior So, write down your insights regularly. Make sure you come back to your notes from time to time to refresh your memory, in a sense. After a while, they will finally stick in your conscious awareness. The takeaway: embrace your wholeness Getting to know anyone’s “dark” side is always an unnerving experience. But when it is your own darkness, it can be downright scary. However, let us channel Socrates to encourage ourselves to do so – “the unexamined life is not worth living”. Indeed, you will never be complete unless you know and accept every nook and cranny of your soul. You will never be the master of your actions unless you learn to look your darkest motives in the eye. So, venture into shadow work as soon as now. You might be amazed by how more vibrant life feels once you dismiss the veil of repression and become accepting of your whole Self. • Main image: shutterstock/Dean Drobot 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 others in our happiness forum ■ developing with free online classes in our Academy Self-help | Coaching | Kindness | Authenticity 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.

Und plötzlich ist alles schwarz. Nicht nur im bildlichen Sinne, sondern tatsächlich. Katrin bricht zusammen, hat ein stundenlanges Blackout. Sie meldet sich krank und denkt, dass nach 1, 2 Wochen Pause alles wieder okay ist. Pustekuchen. Bei ihrer Ärztin bekommt sie die unerwartete Diagnose “Burnout”. Und auf einmal ist alles anders. 2 Jahre Krankschreibung und ein langer Weg zurück ins Licht sind die Folge. Hier erzählt Katrin ihre Geschichte. Burnout: Plötzlich macht das Leben eine Vollbremsung Rien ne va plus Ein toller neuer Job in einer wunderschönen lebendigen Metropole, eine tolle innovative Firma mit Family-Feeling, ein aufregendes anspruchsvolles Projekt, Kolleg*innen, die zu Freund*innen werden. Kurz: Katrin hat das große Los gezogen. Sie kniet sich richtig rein, mischt überall mit und verbreitet gute Laune. Sie bildet sich weiter, lässt ihre Kompetenzen wachsen, hat Erfolge und merkt nicht, dass sie auch mal Zeit braucht, um durchzuatmen und neue Kraft zu tanken. Bis es zu spät ist. Katrin erzählt: Ich war mitten in einem Call mit meinen Teamkolleginnen und von einem Moment zum anderen war ich weg. Ich bin 4, 5 Stunden später wieder zu mir gekommen, zum Glück hatte ich gerade Homeoffice und bin nicht im Büro oder auf der Straße zusammengeklappt. So fand ich mich in meinem Bett wieder und mir fehlte jede Erinnerung an die letzten Stunden. Ein sehr beunruhigendes Gefühl, aber ich war zu verwirrt, um wirklich Angst zu haben. Also hab ich mich früh hingelegt, um mich im Schlaf zu erholen, auch in der Hoffnung, dass am nächsten Morgen alles wie ein schlechter Traum war. Aber es war kein Traum. Ich fühlte mich, als hätte mir jemand den Stecker gezogen und fühlte mich elend und schlapp. Also ging ich zu meiner Ärztin, hab ihr das Erlebte beschrieben und auch meine aktuellen Symptome. Sie war beunruhigter als ich, weil ich immer noch dachte, das ist nur ein kleines Formtief; war stressig in letzter Zeit, aber das wird wieder. Das sah sie anders. Und ihre Diagnose hat mich dann gänzlich umgehauen: Burnout wegen totaler Erschöpfung. Die meisten Menschen, bei denen ein Burnout diagnostiziert wird, haben nicht gemerkt, dass sie geradewegs und schnurstracks auf einen Zusammenbruch zusteuern. Fatalerweise sind es oft die Herzensjobs, für die wir glühen und in die wir unsere Energie und Kraft stecken, die uns letztendlich ausknocken. Dies gilt besonders für den Typus Erschöpfungs-Burnout. Dazu zählen die Personen, die, wie im Fall von Katrin, über lange Zeit Vollgas im Job geben, Schwierigkeiten haben, Aufgaben zu delegieren und quasi auf jeder “Party” mittanzen wollen. Dieser energetische Antrieb funktioniert über lange Distanzen auch für die Firma sehr gut, denn wer bremst schon gerne ein motiviertes Arbeitstier? Eben. Aber irgendwann hat auch der größte Tank keinen Sprit mehr und wir müssen feststellen, dass unsere Energie und Kraft endlich ist, wenn wir keine “innere” Tankstelle haben und nutzen. Typen von Burnout: Bist du überfordert, unterfordert oder erschöpft? Burnout ist nicht gleich Burnout Es gibt neben dem Typus “Erschöpfung” noch 2 weitere Burnout-Persönlichkeiten, wie verschiedene wissenschaftliche Studien1 ergaben: der Überforderungs-Burnout Dieser Burnout-Typus ist dem Erschöpfungs-Burnout sehr ähnlich mit dem kleinen Unterschied, dass hier die aufgewendete Arbeitsenergie zwar auch riesig ist, aber aufgrund innerer oder äußerer Anforderungen verpufft. Nicht jeder ist ein Sisyphos, der klaglos tagein tagaus eine tonnenschwere Steinkugel einen Hügel hinauf wuchtet, nur um zu “guter” Letzt an der Aufgabe zu scheitern, weil die schwere Kugel kurz vorm Gipfel den ganzen Weg wieder hinunter rollt. Die meisten von uns sind unzufrieden, wenn sie ihr Arbeitspensum nicht so erfüllen wie gewünscht und reiben sich an der permanenten Überlastung und den daraus resultierenden Selbstzweifeln auf. Zum Selbstschutz reagieren viele darauf, indem sie diese Unzufriedenheit und Frustration nach außen richten, denn als Ursachen werden vor Allem mangelnde Unterstützung und ineffiziente Strukturen am Arbeitsplatz verortet. Die Folge: Die emotionale Distanzierung vom Job und dem Unternehmen und “die innere Kündigung”2. der Unterforderungs-Burnout (Bore-Out3 und Brown-Out) Die innere Kündigung bzw. die fortschreitende Distanzierung vom Arbeitsplatz kann auch die Folge sein, wenn wir unter dem so genannten Unterforderungs-Burnout (Boreout) zusammenbrechen. Denn genauso wie stete Überlastung führt auch permanente Unterforderung zu Frustration und dem zermürbendem Gefühl der Belanglosigkeit des eigenen Tuns. Viele fühlen sich für ihren Job überqualifiziert und deswegen unterfordert, was dem Gefühl der Wertschätzung abträglich und dem Gefühl der langeweile zuträglich ist. Es ist nachvollziehbar, dass es großen Frust bedeutet, wenn die eigenen Talente und Fähigkeiten nicht gebraucht und erkannt werden. Die Folge: Nur noch der Körper quält sich zur täglichen Routine und täuscht Arbeit vor, Geist und Herz bleiben zu Hause und träumen von einer befriedigenden Tätigkeit. Die Wissenschaft hat einen dem Boreout sehr ähnlichen Typus ausgemacht: der Brownout. Zu dieser Form des Burnouts kommt es, wenn der einstige Spaß am Job und damit das Interesse und der Elan langsam verloren gehen. Meist passiert dies im Umfeld zu vieler Regeln oder durch die Abwesenheit von Kreativität, Eigeninitiative und Sinn in der Arbeit. Ein weiterer Grund für diesen Spannungsabfall (der Begriff Brownout kommt aus der Elektrizitätswirtschaft) sind die voneinander unabhängig wachsenden beruflichen und persönlichen Weiterentwicklungen und der schon beschriebene Erschöpfungs-Burnout, wie ihn auch Katrin erlebt hat. Im Gegensatz zum Überforderungstypus richten sich hier die negativen Gefühle in Form von Resignation und Hilflosigkeit nach innen, die Aufgaben werden zunehmend vernachlässigt, was die betroffenen Menschen zusätzlich belastet und zack - sind wir mitten in einem Teufelskreis. Denn die Ansprüche an sich selbst und die Anforderungen von außen bleiben so wie sie sind und werden bei der dramatisch abnehmenden Energie, Kraft und Leistungsfähigkeit mehr und mehr unerreichbar und sind nicht mehr zu meistern. Übrigens: Unter diesem Burnout - Typus finden sich auch viele Extrem - Multitasker*innen4, die in mehreren Browserfenstern je 20 Tabs geöffnet haben, nebenher To-Do-Listen schreiben und versuchen alles gleichzeitig zu tun, denn sonst überstiege das Arbeitspensum die Arbeitszeit bei weitem. Wir sehen: Auch wenn die Ursachen eines Burnout sehr unterschiedlich sind, das Ergebnis ist das Gleiche: Nichts geht mehr, rien ne va plus… Burnout vermeiden: Aufmerksamkeit, Selbstfürsorge und Achtsamkeit Wehret den Anfängen! Was sich mit der Zeit zu einem ausgewachsenen Burnout entwickelt, hat schon klein damit angefangen, mal ganz groß rauszukommen. Dabei sind manche Menschen eher gefährdet als andere wegen eines Burnout zwangspausieren oder gar den Job wechseln zu müssen. Allergrößte Vorsicht und eine geschärfte Selbstbeobachtung sind ratsam, sollte es uns schwerfallen, Grenzen zu setzen und auch mal “Nein!” zu sagen. Wenn wir in einem Team arbeiten ist Teamwork, also sich gegenseitig zuzuarbeiten und zu unterstützen eine Grundvoraussetzung für effektives und gesundes Arbeiten. Und auch das Delegieren von Aufgaben ist nichts Böses, sondern verteilt die Gesamtheit der Aufgaben gerecht unter allen Beteiligten je nach Verfügbarkeit, Interesse und Fähigkeiten. Ob im Team oder alleine: Wir sollten uns regelmäßig fragen, ob wir mit unserer Arbeit zufrieden und mit unserem Arbeits-Ich im Einklang sind. Oder ob etwas verändert werden sollte. Können wir unsere Freizeit geniessen oder schleppen wir die Arbeitslast 24/7 mit uns herum? Wie sieht es mit der Gesundheit aus? Diese Selbstbeobachtungen können uns davor schützen, uns plötzlich ahnungslos und völlig überraschend am Abgrund stehend wiederzufinden. Katrin erzählt: Im Nachhinein betrachtet gab es genügend Anzeichen dafür, dass mein Arbeitseifer ungesunde Züge angenommen hatte. Ich hab nur noch 4 Stunden geschlafen, zum Abschalten brauchte ich ein Glas Wein, ich hab von der Firma geträumt, ich konnte nichts mehr aus der Hand geben und mein Privatleben war nicht mehr existent. Ich habe es allerdings nicht als das erkennen können, was es war, nämlich zunehmende Überlastung. In meinen Augen war ich einfach sehr engagiert und sehr um den Erfolg des Projektes bemüht. Da war es keine große Sache vor der Fahrt ins Office um 4 Uhr morgens mit dem Team in Shanghai technische Details zu klären. Und weil ich mir immer mehr Aufgaben und Bereiche aneignete haben die vertraglichen 40 Stunden pro Woche nicht mehr ausgereicht, also habe ich Feierabende und Wochenende weitergearbeitet, um alles einigermaßen schaffen zu können und im Urlaub war die Arbeit auch immer dabei. Langsam hatte sich das alles so entwickelt und genauso langsam hab ich mich dabei verändert. Der Druck, den ich mir selber gemacht habe hat sich auf meine Konzentration, meine Energie und vor Allem auf meine Laune ausgewirkt. Die Mißtöne im Team nahmen zu, ich fühlte mich unterschätzt und zweifelte am Vertrauen meiner Kolleg*innen und der Firma. Ich wurde immer häufiger krank, weil mein Magen diesem ungesunden Stress und dem hektischen Alltag nicht mehr gewachsen war. Und genau diese langsame Entwicklung war fatal, denn so bemerkte ich viel zu spät, dass ich nur noch ein trauriger Abklatsch meines früheren Ichs geworden war. Eine wichtige Erkenntnis zur Vermeidung eines Burnout und zum wachsenden Bewusstsein, dass wir auf dem besten Wege sind, auszubrennen: Selbstfürsorge und Selbstachtsamkeit sind keine reine Privatsache und dürfen gedanklich nicht an der Bürotür abgegeben werden. In unserer Freizeit und bei uns daheim achten wir auf uns und unser Wohlbefinden, horchen in uns hinein, ob uns etwas zu viel wird und was uns gut tut. Warum sollte dies unserem Arbeits-Ich nicht gestattet sein? Schließlich ist es unser Arbeits-Ich, das das Geld für unser Leben verdient. Deshalb ist es wichtig, rund um die Uhr auf uns zu achten, Dissonanzen mit schädlichem Potential zu erkennen und damit umzugehen, regelmäßig eine ehrliche Selbstbetrachtung durchzuführen und vor Allem Rücksprache mit Kolleg*innen und/oder Vorgesetzten zu halten. Ein weiterer guter Schutz vor Stress, Belastung und dem täglichen Wahnsinn im Berufsleben ist das kurze Innehalten, ob in Form von Meditation oder einem kleinen Spaziergang um den Block oder ganz einfach das bewusste tiefe Durchatmen: Wenn wir uns für ein paar Minuten vom Stress und Druck verabschieden und ihn von außen betrachten statt uns von ihm mitreißen zu lassen, schöpfen wir neue Kraft für die nächste Runde und bleiben bei uns statt uns im Chaos zu verlieren. Und das Wichtigste ist: Wir brauchen einen ausgleichenden Konterpart für die zuweilen stressige Arbeitswelt und da sind wir auch schon bei der vielzitierten Work-Life-Balance. Die Arbeitswelt hat sich in den letzen Jahrzehnten stark verändert. Neben völlig neuen Jobs und Anforderungen hat sich bei vielen auch die Grenze zwischen Beruf und Privatleben verschoben oder gleich ganz aufgelöst. Diese Entwicklung war zunächst bei jungen Start-Up-Unternehmen zu beobachten, aber durch die Pandemie und den Lockdown haben unzählige Menschen ihre Arbeit mit nach Hause genommen und von da an hieß es erst einmal: Home-Office. Wenn Privatraum und Arbeitsstelle am gleichen Ort sind gehen auch Privatleben und Berufsleben schnell Hand in Hand. Deshalb sollten wir in unseren Köpfen eine klare Grenze ziehen: In der Arbeitszeit wird gearbeitet, in der Freizeit haben wir frei. Besonders für diejenigen unter uns, die größtenteils sitzend ihrer Arbeit nachgehen, ist es unbedingt notwendig, so viel Zeit wie möglich aktiv zu sein. Vom Spaziergang übers Laufen zum Marathontraining, vom Yoga übers Schwimmen bis hin zum Kickboxen - Hauptsache, der Körper kommt so oft wie möglich vom Stuhl hoch und in Wallung. Neben ausreichender Bewegung und Sport hätten wir dann auch noch genug Zeit übrig, um unseren anderen Hobbies zu fröhnen und Familie und Freunde zu treffen (oder wenigstens zu sprechen). So kann eine gesunde Work-Life-Balance aussehen. Work-Life-Blending5 / Work-Life-Integration6 Im Rahmen der sich stetig verändernden Arbeitswelt etablieren sich vermehrt andere Konzepte als z. B. der klassische 9 to 5-Bürojob, mehr zeitliche und örtliche Flexibilität sind erforderlich (beispielsweise wegen unterschiedlicher Zeitzonen und wechselnder Standorte) und so verschwimmen die Grenzen zwischen beruflich und privat mehr und mehr. Mehr Infos gibt es hier. Das Leben nach dem Burnout: Bilanz ziehen, Ausgleich schaffen, Veränderungen schaffen Burnout und dann? Ein Burnout markiert den vorläufigen Endpunkt einer oft jahrelangen Entwicklung zur Selbstausbeutung, zur Hoffnungslosigkeit und zu großen Selbstzweifeln, die in der vollständigen Kapitulation vorm Leben enden können. Dazu drohen Jobverlust, Zukunftsängste, Minderwertigkeitsgefühle und am Allerschlimmsten: Der nachhaltige Verlust der körperlichen und mentalen Gesundheit. Das lässt erahnen, dass es nach einem Burnout nicht mit 2 Wochen Urlaub getan ist. Denn es reicht nicht aus, den Stress für eine gewisse Zeit aus unserem Leben zu verbannen und insgesamt “runterzukommen”. Es geht vor Allem um Ursachenforschung, um einem möglichen Rückfall vorzubeugen. Aber es geht vor Allem darum, unser ganzes Leben, unseren Alltag, unsere Energiequellen und unseren Selbstwert und unsere Selbstliebe unter die Lupe zu nehmen. Was können wir in unserem Wesen und in unserem Leben den kommenden Anforderungen entgegensetzen? Welche Kräfte müssen wir mobilisieren, um nicht nur alltagstauglich, sondern auch ausgeglichen und optimistisch durchs Leben gehen zu können? Kurz gefragt: Wie, was und wieviel müssen wir ändern, um wieder auf die Beine zu kommen und auch langfristig auf den Beinen zu bleiben? Katrin erzählt: Die ersten Monate waren die schlimmsten. Nach der Diagnose hat mein Hirn nur langsam verarbeitet, was mit mir passiert ist. Ich denke, ich stand einerseits unter einer Art Schock, weil mir erst jetzt bewusst wurde, wie schlecht es mir geht. Andererseits hatte ich das beängstigende Gefühl, komplett den Boden unter den Füßen verloren zu haben und habe in mir verzweifelt nach Gedanken und Hoffnungen gesucht, die mir die Kraft für die Zukunft geben können. Da war aber nichts mehr. Aus mir war gänzlichst die Luft raus, alle Energie war restlos ausgesaugt und meine Gefühle & Gedanken waren ein großes lautes Nichts. Von Februar, als alles begann bis Juni habe ich praktisch nur im Bett verbracht, mit geschlossenen Fenstern, heruntergelassenen Jalousien und so gut wie keinem Kontakt zur Außenwelt. Ich war einfach nicht mehr Teil dieser Welt da draussen und ich fühlte mich dumpf und leer. Der erste bewusste Schritt aus meiner persönlichen Dunkelkammer waren die Gespräche mit meiner Psychologin und eine 3-monatige Online-Therapie. Und die tägliche Einnahme eines Psychopharmakas, das ich auch heute, 2 Jahre nach meinem Burnout, noch nehme. Ich habe wenig Vergleichsmöglichkeiten, deswegen kann ich nicht sagen, ob mein Genesungsverlauf typisch oder atypisch ist. Er gleicht in meinem Fall einem Rollercoaster mit langen Anstiegen, Abstürzen, rasanten Talfahrten und einigen Loopings. Mittlerweile rollt meine Bahn aber langsam aus und vielleicht kann ich die ganze Achterbahngeschichte schon bald ganz hinter mir lassen. Zwischenzeitlich habe ich aber oft nicht geglaubt, dass ich da wieder heil herauskomme. Denn so sehr ich versuchte, wieder auf die Füße zu kommen, es kam immer wieder ein Morgen, an dem ich ohne Hoffnung und Lebenslust aufgewacht bin. Einige Monate lang hatte ich das Gefühl, einen Schritt vor aber anschließend wieder 3 zurück zu machen. Was mir sehr dabei geholfen hat durchzuhalten, war die Gewissheit, dass meine Firma und meine Kolleg*innen hinter mir stehen und ich mir keine zusätzlichen Sorgen über Jobverlust und Arbeitslosigkeit machen musste. Und meine Familie ist immer für mich da, obwohl wir weit verstreut leben. Burnout und Depression: Dasselbe, das Gleiche oder ganz unterschiedlich? Burnout vs Depression Ein Burnout ist keine Depression7, obwohl die Anzeichen und Auswirkungen etwas anderes vermuten lassen könnten. Eine (klinische) Depression ist eine sehr ernste psychische Erkrankung, die z. B. aufgrund einer genetischen Prädisposition entstehen und sich durch äußere Einflüsse so verschlechtern kann, dass eine zeitweilige stationäre Behandlung und nicht selten eine lebenslange Medikation notwendig sein kann. Eine Depression kann aber im Gegensatz zu einem Burnout auch kontextfrei in Erscheinung treten, also ohne sichtbaren äußeren Auslöser.Auch ein Burnout ist eine ernste Erkrankung, die häufig depressive Phasen nach sich zieht und viele Symptome aufweist, die einem depressiven Zustand ähneln: Schlaflosigkeit oder ein überhöhtes Schlafbedürfnis, Antriebslosigkeit, Rückzug und Mutlosigkeit gehören dazu. Wegen der Ähnlichkeit der Symptome spricht man an Stelle von Burnout auch von einer “Erschöpfungsdepression”. In der Regel sind hier die auslösenden Faktoren aber weitestgehend extrinsisch (von außen einwirkend) während eine Depression von intrinsischen Faktoren ausgeht.Laut WHO und ICD ist Burnout (noch) nicht als Krankheit oder Syndrom klassifiziert, sondern gehört "nur" zu den stark gesundheitsbelastenden Faktoren. Genesen vom Burnout: Back to business? Stelle wechseln? Kürzer treten? Zurück ins Leben, zurück in den Beruf? Es ist ein gutes Gefühl der Sicherheit, wieder in den Beruf und an den Arbeitsplatz zurückkehren zu können. Ob das immer die beste Lösung ist, darf allerdings bezweifelt werden. Diese Entscheidung ist davon abhängig, wo die Auslöser für den Burnout lagen. Wenn ungesunde Arbeitsumstände, schwelende Konflikte, zu hohes Arbeitspensum oder andere externe Faktoren von Seiten der Firma / dem Arbeitsplatz den Weg zum Burnout bereitet haben, dann ist entweder ein Arbeitsplatzwechsel oder ein anderer Wirkungsbereich und evt. eine Arbeitszeitverkürzung die beste Maßnahme, um einem erneuten Burnout vorzubeugen. Wenn allerdings viele interne Faktoren wie übersteigerter Ehrgeiz, zu hohe Selbstansprüche, die Unfähigkeit zu delegieren oder eine andere persönliche “Schwäche” geradewegs in den Burnout geführt haben, dann liegt der Hauptanteil der Veränderung beim Wiedereinstieg an und in uns selbst. Dazu gehört auch die Offenheit gegenüber den Arbeits- oder Teamkolleg*innen und dem Management und der Wille gegenseitig auf sich aufzupassen, damit sich die eigene Geschichte nicht wiederholt, weder bei dem betroffenen Menschen noch beim Rest der Belegschaft. Denn aus Erfahrung wissen die betroffenen Personen nur zu gut: Oft sehen die Außenstehenden das nahende Unheil viel eher und deutlicher als man selbst. Ein Burnout verändert vieles: Die Sicht aufs Leben, den Freundeskreis und den Alltag Burnout und die Folgen Die gute Nachricht zuerst: Ein Burnout8 kann restlos überwunden werden. Besser noch: Bei einer achtsamen und umfassenden Genesung (die im Extremfall Jahre dauern kann) hat sich der Blick auf das Leben und auf sich und die ganze Umwelt zu Gunsten von Qualität und Intensität so zum Positiven verändert, dass man wie ein neuer Mensch mit offenen Armen und Augen durch das Leben spaziert. Es mag abgedroschen klingen: Aber ja, ein Burnout kann ein Gamechanger sein, und birgt auch die Aussicht auf ein glückliches und zufriedenes Leben danach in sich. Aber ein Burnout kann auch andere Folgen nach sich ziehen, für die wir in der Regel nicht so dankbar sind. Durch den Zusammenbruch und den Rückzug aus der gewohnten Welt verlieren die betroffenen Menschen nicht nur den Kontakt zu sich selbst, sondern auch zu Freunden und Bekannten. Bei manchen manifestieren sich rund um den Burnout Ängste, die vorher nicht zu spüren waren, viele Betroffene greifen zu verschiedensten Substanzen, um mit der Leere und dem Schmerz fertig zu werden. Kurzum: Zum Burnout können sich noch andere Probleme gesellen, die die Genesung begleiten und behindern können. Katrin erzählt: Zu Beginn meiner Heilung habe ich fast nur die negativen Seiten meines Burnouts gesehen: Die Isolation, der Verlust meines Selbstvertrauens, meine Selbstzweifel und meine Angst, dass alles so schlimm bleiben könnte. Aber trotz einiger Aufs und Abs wurde das Gefühl, dass sich etwas in mir zum Guten ändert, langsam immer größer. Viele Veränderungen habe ich mir fast schon aufgezwungen, wie täglich das Haus zu verlassen, denn während meiner Auszeit habe ich zeitweise für mehrere Wochen am Stück ausschließlich in meiner Wohnung gehockt und hatte panische Angst, draussen zu sein. Manche Veränderungen kamen automatisch, denn mit zunehmender Achtsamkeit mir gegenüber wurde mein Blick für meine Umwelt auch wieder klarer. Ich esse mittlerweile nur noch vegetarisch, trinke keinen Alkohol, ich recycle / upcycle alles, was nicht unbedingt entsorgt werden muss und mein Plastikkonsum tendiert gegen Null. Ich bin wesentlich ruhiger als jemals vorher, ich bringe sogar die Ruhe auf, zu meditieren und es gibt nur noch wenige Momente, in denen ich in alte, schlechte Gewohnheiten verfallen möchte. So kitschig es auch klingt: Ich bin meinem Burnout dankbar, denn durch ihn hat sich mein Leben an so vielen Stellen positiv verändert, ich fühle mich wie neugeboren und sicher und stark. Und wegen dieser neuen Wertschätzung meines Lebens und meiner selbst werde ich jetzt gut auf mich aufpassen, regelmäßig zur Ruhe kommen und meine innere Energietankstelle pflegen... Hat dir der Artikel gefallen? Erfahre mehr über das kostenlose Angebot des happiness Projekts: Unsere Mission: Eine sichere und sich gegenseitig unterstützende Gemeinschaft zu ermöglichen, in der Werkzeuge, Praktiken und Erfahrungen ausgetauscht werden, die es jedem ermöglichen, ein glückliches und erfülltes Leben zu führen. Konkret heißt das für dich, dass du als Mitglied der happiness Gemeinschaft kostenlose folgende Vorteile genießt: regelmäßige Tipps zur Stressbewältigung, Meditation, Nachhaltigkeit und vielen anderen spannenden Themengebieten gelebte Inspirationen für ein glücklicheres Leben durch neue, tiefe Freundschaften im happiness Forum Erfahrungen austauschen, anderen auf ihrem Lebensweg beistehen und selbst unterstützt werden spannende, kostenlose Online Kurse in der happiness Academy belegen (aktuell ausschließlich auf englisch) z.B. Achtsamkeitsmeditation/ MBSR wissenschaftlich fundierte Artikel im happiness Magazin über das glücklich sein, zu den Vorteilen der Meditation, ... Du kannst dem Auf- und Ab des Lebens nicht entkommen, aber du kannst lernen bewusster damit umzugehen, es anzunehmen und dadurch innere Freiheit zu erlangen. Werde heute noch Teil der liebevollen Gemeinschaft offenherziger Menschen und melde dich jetzt an. Zu guter Letzt Das Thema Burnout sollte immer ernst genommen werden, es ist keine Zeitgeist-Erkrankung für erfolgsversessene Manager*innen, sondern kann jede*n von uns erwischen. Deshalb ist eine regelmäßige ehrliche Selbstbeschau9 und eine große Aufmerksamkeit des eigenen und des Verhaltens anderer Personen gegenüber so wichtig. Es gibt verschiedene Wege der Genesung, aber am besten ist es, es erst garnicht so weit kommen zu lassen. Denn der Weg aus dem Burnout dauert fast so lange wie der Weg zu ihm hin. Deshalb: Passen wir auf uns und aufeinander auf! Quellen: [1] psylex.de/psychische-probleme/burnout/varianten-copingstrategien [2] www.stepstone.at/Karriere-Bewerbungstipps/innere-kuendigung [3] hellobetter.de/blog/boreout/ [4] www.baua.de/DE/Angebote/Publikationen/Berichte [5] karrierebibel.de/work-life-blending [6] karrierebibel.de/work-life-integration [7] minddoc.de/magazin/unterschied-burnout-depression [8] www.zeit.de/karriere/beruf/2014-06/wichtigste-fragen-burn-out [9] soulsweet.de/bist-du-burnout-gefaehrdet Geschrieben von Nikola Nikola ist als Autorin und Community Managerin Teil des happiness.com Teams. Sie ist Pädagogin, Fachinformatikerin und hat obendrauf Psychologie studiert. Sie liebt Worte und Taten, Schwimmen und Radeln, Nähen und Fotografieren und natürlich ihre Katze. Sie mag Spaziergänge um 5 Uhr morgens, das Meer, im Regen herumhüpfen und alles, was mit Upcycling zu tun hat.

The world is a difficult place at the moment, so showing human kindness to others is more relevant than ever. But benevolence doesn't just benefit the person on the receiving end. Dee Marques explains five key benefits we can feel of showing kindness to others. A few weeks ago, I moved to a country where I didn’t know anybody and where I didn’t speak the language. Sometimes, even the smallest tasks feel unsurmountable due to the language barrier and the lack of familiarity with how things work. But often, I find that random passersby are willing to go out of their way to help me figure things out. When that happens, I’m reminded of the old saying, “Kindness costs nothing, but means everything”. Today, human kindness is needed more than ever. In this article I will explain why and will explore the benefits of showing human kindness at every opportunity. What is human kindness? According to the dictionary, kindness is the 'ability to demonstrate generosity and consideration towards others'. Kindness involves thoughtfulness, compassion and empathy, not only to people we know and love, but to anyone who may need it. In other words, true kindness is not selective; it’s shown to others irrespective of who they are, based on the understanding that we all have something important in common: being human. Human kindness has been practised and valued since immemorial times. Although we may not be able to trace specific or individual acts of kindness thousands of years back in time, we have reason to believe that they have always been present in society, in the form of religious and/or spiritual beliefs, or as social norms and expectations. For example, Buddhism is known for the importance it attributes to kindness as an integral part of the human experience. The Buddhist practice of loving kindness or metta illustrates this, as it refers to selflessness, sympathy, and a benevolent attitude towards all sentient beings. This concept is often described as universal love. Other ancient religions, such as Confucianism, Taoism and Hinduism also consider human kindness to be a core value and working within the laws of karma – what goes around comes around. Human kindness can lead to more fulfilling relationships shutterstock/Dragon Images Whether we’re religious or not, we can all agree that the world could do with more kindness. Perhaps we can’t control the levels of suffering caused by war, poverty, price hikes, COVID, and political or social division, but we can do our part to alleviate this suffering by showing human kindness whenever possible and learning how to be nicer. We only need to look at recent examples of kindness to confirm the truth in this. People in the UK have been taking in Ukrainian refugees and contributing to food banks, even though the average person’s finances aren’t particularly buoyant right now. RELATED: Shared humanity – why it matters Random acts of kindness – 22 ways to spread happiness The power of kindness – why being nice benefits us all And the thing is, that gestures of kindness don’t have to be grand, they just need to be genuine. For example, in the town where I lived until very recently, there was an outage that kept our street block without electricity for 3 days, right during the hottest time of the year. People from nearby streets came up to our block and offered to keep groceries in their fridges, so they wouldn’t spoil. At the time, it was a huge help. So whether big or small, gestures of human kindness are all valid. So, how can showing human kindness help you? Sometimes, we’re so enmeshed in our own worries that we think we don’t have the time or energy to show kindness to others. This idea stems from a common misconception: that being kind to other humans only benefits on the receiving end of the kind act. However, human kindness is so powerful that its beneficial effects actually extend to people who demonstrate it. The ripple effect is an important concept here. Psychologists use this concept to describe the far-reaching impact of acts of kindness, by comparing it to the effect caused by throwing a rock on a still body of water. “Human kindness is so powerful that its beneficial effects extend to people who demonstrate it. By showing genuine kindness, we can can create ripples of loving feelings that may travel far into the world.” By showing genuine kindness, we can create ripples of loving feelings that may travel far into the world – we never know who will be inspired by our actions. In fact, it’s not uncommon to witness an act of kindness and feel moved to do the same. Indeed, a study from 2018 shows that kindness can be contagious! What’s more, knowing we’ve done our best to contribute something positive can boost our feelings of contentment and connectedness to others. But the benefits of showing human kindness don’t stop there. Here are a five more ways in which being kind can boost your well-being: 1. Improves your mood Contrary to popular belief, doing things for others can improve our mood in more powerful ways than doing things for ourselves. A 2016 study had two groups of people either do acts of kindness for others or treat themselves over a six-week period. Researchers found that the group that had been kind to others reported higher levels of positive emotions, whereas the other group didn’t experience any changes. Showing kindness to other humans improves our own self-esteem 2. Reduces anxiety and stress Health experts at the University of California have found that performing acts of human kindness releases oxytocin, also known as the love hormone. These acts also increase the production of the so-called happiness hormones, like dopamine or serotonin. This is important because low serotonin levels are associated with anxiety, stress and other mood disorders. 3. Lowers inflammation and boosts your immune system This infographic published by Darmouth College claims that people who integrate human kindness into their daily lives have lower cortisol levels. Cortisol is a powerful hormone that plays a role in virtually every process in our bodies, so imbalances are felt rather quickly. Indeed, high cortisol can cause widespread inflammation, weaken the immune system, disrupt the reproductive system and cause digestive conditions. On the other hand, if acts of kindness can help to lower cortisol levels, helping you to fight inflammation and strengthen your immune system. 4. Improved self-esteem A four-year study focused on adolescents evaluated the effects of being kind to those who need help, for example, through volunteering. The findings, published in 2016, showed that all acts of kindness improved the participants’ self-esteem, irrespective of how big or small those acts were. “People who integrate human kindness into their daily lives have lower cortisol levels... helping you to fight inflammation and strengthen your immune system.” So, how does this happen? Possibly because being kind to others draws attention to the positives in ourselves and reminds us that we are making a difference to improve the lives of others. 5. More fulfilling relationships In a world where suffering and indifference are the norm, showing human kindness can make you stand out among others as a person worth knowing and being friends with. To that effect, there are studies showing that kindness is more attractive that a good physical appearance, and that emphatic people activate parts of the brain that are key to solid relationship building. Takeaway: shifting to human kindness Today, human kindness is needed more than ever. We should all make an effort to not let our busy lives get in the way of altruistic behaviour and to reconnect with the innate gift of human kindness that lies within each one of us. When it comes to kindness, it doesn’t matter if the gesture is big or small, and there are endless ways you can choose kindness over darkness. So, embrace human kindness, make others happier and feel happier yourself. • Main image: Dmytro Zynkevych happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Gratitude | Authenticity | Learning Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Sonia Vadlamani explains why what other people think of you is really none of your business, and how imbibing this revolutionary truth can change your outlook on life, for the better. While the age-old idiom urges that it isn’t fair or wise to ‘judge a book by its cover’, humans are inherently programmed to do just that. And, surprisingly, this tendency continues even after we get to know others relatively better. Our relentless fixation with how others perceive us is further intensified in the online world. Social media implores us to constantly upload snippets of our lives: to be witnessed, judged, interpreted, and opined about in a myriad of ways and by people that we’ve often never even met! It seems like the more we reveal about ourselves, the more people have to say about us. The constant judgement and prying also creates a perceived need for people to seem ideal and likeable, which can often leave them struggling to cope with uncertainty regarding feedback from others. The fear of people’s opinions is an unreasonable obsession, especially predominant in the modern world, and what’s worse, it may be holding you back from performing at your best level. Tell yourself: “what other people think of me is none of my business.” As a compulsive people-pleaser, I used to worry about what people thought of me constantly, only to realize eventually that I could not possibly be liked by every single person. And, although I understood the logic underlying the lesson “what other people think of me is none of my business”, the difficult part was to internalize the message and implement it consciously in day-to-day functioning. Why humans love to judge The ability to infer the intentions of others from something as basic as motion cues alone is one of the basic cognitive adaptations deeply rooted in human behavior. Detecting danger and making quick decisions was deemed essential for reproduction, survival and evolution. Thus, we learned to interpret, label, and file our assessments about others, so we can retrieve and utilize the information when needed. 7 Signs Your Friend Doesn't Care About You How to Stop Beating Yourself Up: 7 Techniques That Work Are You Being Used? 12 Signs to Look Out For Extensive studies by Susan T Fiske et al revealed that warmth and competence are the two fundamental dimensions used by people to perceive others, and the combinations of these result in generating emotions like admiration, envy, indifference etc. “What other people think of you really isn’t any of your business: it’s best to not let other people’s opinions prevent you from being the authentic version of yourself.” People habitually make important decisions based on their assessment of other people’s facial features, posture, behavioral cues and personality traits. Researcher Tessa E.S. Charlesworth found that even children as young as three regularly evaluate adults for personality traits such as trustworthiness, authority and expertise by focusing on their facial features. Indeed, we face judgement from varying ages and by different groups, i.e. family, faith, school, friends, workplace, etc. As a result, we become hard-wired to make snap judgments as we grow, which instils the need to be liked by everyone and the fear of other people’s opinions. Why what other people think of you is none of your business Although it might sound confusing, what others think about you really doesn’t matter. In fact, what really matters is what you think of yourself. Here are five reasons why: 1. You can’t read people’s minds Assumptions aside, we actually have no idea what others people are thinking. Indeed, we often assume what other people are thinking about us, but unless they actually verbalize it and tell us what it is exactly they’re thinking, then we really cannot be sure what they are thinking. • JOIN US! Sign up today and make new friends at happiness.com • For example, if you believe that your co-workers are discussing your dress sense or work ethics, it's only you who is deciding so, and you cannot be certain this is actually happening. Since we cannot read people’s minds, we should consciously stop making assumptions and rely purely on the actual events and accurate information as the basis for our thought patterns and resulting behavior. 2. You cannot control what others think of you Every person has their own unique perspective and a way of gauging others that has absolutely nothing to do with you, as pointed out in The Four Agreements by author Don Miguel Ruiz. What’s more, it’s likely to be an ongoing process that you cannot possibly control. Indeed, you’ll continue to be judged and held in a certain regard by others, regardless of how many times you interact with them and whether you’re warm and friendly or cold and distant. A study by Cornell University revealed that people continue to judge others according to their appearance and implied behavioral cues, even after interacting with them in person. It was concluded that first impressions last even after several face-to-face interactions, and that instead of doubting at least some of our initial perceptions after these interactions, we continue to believe them to be accurate and valid. Thus, what other people think of you really isn’t any of your business: it’s best to not let other people’s opinions prevent you from being the authentic version of yourself. 3. If a person is judging you, they’re probably judging themselves We judge and ascertain people by our own standards. Some of us measure our lives in terms of achievements and fame. Others value friendships and relationships the most. And, interestingly, one’s perceptions of others can reveal a lot about their own personality. If someone is judging you, they are also judging themselves shutterstock/SpeedKingz In fact, the standards you employ to measure your self-worth is essentially the same yardstick you use to size-up others around you. Understanding what other people think of you is none of your business is key to relieving yourself of the responsibility to please everyone around. Indeed, you cannot fulfil one’s idea of perfection, owing to the simple fact that their values and belief systems may be entirely different than yours. 4. Replacing constant worrying with positive emotions could make you happier Very often, judgments require us to retrieve crucial bits of information from our memories, and we often resort to recollecting negative feelings about others quicker than the positive ones. There is ample scientific evidence to suggest that not all emotions are created equal, and that as we grow older we tend to pay more attention to negative emotions such as jealousy, hatred, anger, sadness etc., as compared to positive emotions like joy, hope and love. “Accepting what other people think of you is none of your business can lead to a stress-fee life and happy state of mind.” We also tend to assume negative feedback and perspectives about ourselves on the behalf of other people, sometimes even without any prior reason. A review study by Roy F Baumeister et al found that this ‘negativity bias’ is a far more impactful and basic underlying psychological condition that creates self-doubt and reduces life satisfaction. Accepting what other people think of you is none of your business can lead to a stress-free life and a happy state of mind. 5. Genuine feedback about what people think of you is useful Even though it's good to ignore what people think of you, it may benefit you to take a break from this lesson periodically and take constructive feedback from the people you trust about so-called ‘blind areas’ or unknown aspects of your personality. According to the Johari Window Model – a useful psychological tool created by Joseph Luft and Harry Ingham – seeking feedback with an open mind may help you uncover the hidden or unacknowledged facets of your personality, like a natural talent, a repressed feeling from childhood, or a certain hard-wired behavior that you may want to address. The takeaway In truth, you cannot change how others perceive you, or even predict how they’ll react around you. Realizing that you really cannot control how others think of you can be utterly liberating and cathartic. Being self-aware, challenging negative self-talk and reviewing your perception of yourself consciously is the key to ingraining this lesson. • Main image: shutterstock/pathdoc 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 Letting go | Authenticity | Acceptance | Self care 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.

April is a month that heralds the coming of new growth and development. Full of hope, the month still had its fair share of downbeat news stories. So, what were the positive news that made the front pages this month? Ed Gould shares his top ten... 1. Fancy a course in being happy? Take one at Yale University As reported in the Boston Globe in April, students at Yale can now enrol on a course in happiness. Many students have signed up for the programme which is officially entitled, 'Psychology and the Good Life'. The course was developed from studying how non-human primates interact. It now deals with human behaviour and psychology, too. The course only began running this year but has already seen over 1,000 students show an interest. 2. Discarded chewing gum given new purpose By Dutch fashionistas An Amsterdam-based clothing firm has developed a training shoe made out of old chewing gum. Nicknamed the gum shoe by the trainers' developers, this item of footwear is designed to be made out of the chewing gum found on the city's streets each day. According to the makers, the gum shoe takes about a kilo of old gum to make and there are millions of kilos of the material to be picked up in every major city of the world. According to Fortune magazine, the compound developed for the footwear could have other practical applications just waiting to be developed. Something to chew over: gum can now be turned into footwear 3. Huge achievement in aviation fuel announced An airline signed a deal ten years ago for 330 million gallons of renewable fuel that it has been using on its flights in order to offset its carbon footprint. Although the fuel still released carbon into the atmosphere, it had been sustainably grown. In April this year, JetBlue was able to say that this decade-old measure had meant that it had prevented over 2 billion pounds of carbon dioxide from being released from fossil fuels, the aviation industry's go-to source of power. The airline stated that its measures were currently preserving the equivalent of nearly 500,000 acres of the Brazilian rainforest. Does this signal how all airlines will eventually operate? 4. US Paris agreement withdrawal won't leave the convention out of pocket Although the decision of the US to withdraw from the Paris Climate Accord is not something to celebrate, the organisation in charge of the agreement, the UNFCCC, won't be financially penalised. This is thanks to the philanthropy of the former New York mayor, Michael Bloomberg. The millionaire has declared he will pay the USA's financial commitment out of his own pocket, a sum that is no less than $4.5 million. As reported by the BBC, Mr Bloomberg said that as he was able to afford the payment he would make good on America's previously agreed financial commitment. 5. New Zealand Bans Offshore Oil Exploration In order to protect its local environment and in a bid to tackle climate change, New Zealand will cease all offshore oil and gas exploration. According to the Financial Times, no further permits will be issued by the country's government. Currently, New Zealand has 22 such permits in operation, but these will not be renewed. A new horizon in New Zealand: oil and gas mining is now banned 6. Dog looks after lost toddler for 15 hours According to Sky News, a family dog remained with a three-year-old girl who had got lost in the Australian outback until she was rescued. Max, a pet dog who lives in Queensland, was named as an honorary police dog following the incident. The child went missing and a huge search was launched. Thanks to Max, the child was kept in good company during her ordeal. She was rescued because Max alerted searchers to her whereabouts. Truly, this is a news story of unrivalled happiness – for dog lovers, at least. 7. New hope to deal with un-recycled plastics According to Science Daily and many other media outlets, a team at the University of Portsmouth has positive news for the world's oceans. They have discovered an enzyme which is capable of breaking down previously un-recyclable plastics so that they can be repurposed into new products. Professor McGeehan, who was involved in the enzyme's development, said that it's up to the scientific community which invented plastics to come up with a solution for the waste it has generated. 8. Costa coffee announces target for single-use cup reduction In April, the UK's largest coffee retailer said that it planned to reduce single-use cups in its stores. The hope is that other coffee sellers will follow the new plan, which will see the retailer themselves pay for a recycling company to collect its cups and to transport them to paper mills. There, they can be reprocessed rather than heading straight to landfill sites in the country. According to The Independent, the incentive Costa is offering recycling firms is to pay over the current going rate for the material its cups are made from, thereby making the recycling process more attractive to those already engaged in it. (C)upcycle: The Costa chain will reduce single-use cup usage with recycling 9. Technology allows people to speak without a sound The Massachusetts Institute of Technology (MIT) announced in April that it had developed a breakthrough in human communications. Scientists at MIT have made a wearable device which can pick up on movements in the jaw and throat to interpret them as spoken words. Crucially, this can be done even when the wearer is making no audible sound. It could be used anywhere that silence needs to be maintained but where communications are still required. 10. Mindfulness can relieve stress, study shows The Daily Mail reported that even a single mindfulness session can lessen the impact of stress and anxiety. An American researcher published a paper in the American Physiological Society which showed that just one hour of meditation is all it needs to have a tangible effect. According to the professor involved, such sessions had a physiological outcome, helping to reduce mechanical stress on arteries. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.

Some consider it a form of mindfulness, whereas others look at it as a weekly variation to their fitness regime. Sonia Vadlamani describes how reconnecting with nature through forest bathing can prevent tech-burnout, improve your health and boost creativity. In a world where we’re increasingly connected online and bombarded with information and noise, many of us feel overwhelmed. Periodically taking time out of our busy schedules and disconnecting from the information overload is always a good idea. This is the core principal behind forest bathing, or Shinrin-yoku, as the Japanese call it. Despite what the phrase 'forest bathing' suggests, you needn't pack your swimwear – it doesn't equate directly to taking a dip in a woodland lake or rive (although it definitely could include that!). You see, forest bathing encompasses everything about slowing down and immersing yourself fully in nature and greenery. And, in case you have time constraints and can’t possibly camp in the woods for an entire day, spending time in a forest or lush green area for even two to three hours really can be beneficial. In fact, science says so. 'Bathing' in forests rejuvenates and reinvigorates Furthermore, you don’t have to be a wilderness expert to take up forest bathing – it’s recommended for anyone who wishes to unwind and feel rejuvenated. Personally, spending time in forests has worked wonders for me, in terms of well-being, mental health, and even career growth. I find that taking some away from the daily grind to relax amidst nature sparks my creativity, thus enabling me to put forward my best work. So, what exactly is forest bathing? Most cultures have long understood how spending time amidst nature can benefit one’s well-being and health. The Japanese were quick to embrace this practice, having seen some of the physiological and psychological benefits of forest bathing. Forest bathing essentially entails ‘bathing’ in the surrounding of a forest, wood, or any other dense green space. And there’s a lot more to it than just a sweaty hike intended to raise one’s heart-rate: the practice involves fully awakening the senses of smell, hearing, sight and touch. RELATED: Outdoor Meditation: How to Meditate in Nature Take a small hike as you feel the gentle breeze on your face. Notice the smells of pine, cedar and eucalyptus wafting through the woods. Sit on a rock and pay attention to the sounds of the forest – be it birdsong, the hum of bees, or the gurgle of a brook. It’s all about disconnecting from your inbox or Facebook feed and connecting with your natural surroundings. 6 key benefits of forest bathing There's substantial scientific evidence to suggest that spending time in woodland surroundings is physically and mentally rewarding: forest bathing isn’t just a hip, Instagram-worthy trend. Indeed, here are six research-backed benefits of forest bathing that should convince you to give it a go. 1. It could potentially help prevent cancer A 2007 study aimed at exploring the effects of forest bathing on the immune system showed improved Natural Killer (NK) cell activity in the human body. Twelve healthy males aged between 35 and 55 from Tokyo experienced a three-day/two-night forest trip which involved walking through the forest spaces. Their post-trip blood analysis showed enhanced anti-cancer protein levels. And almost all of the subjects (11 out of 12) showed higher NK activity after the forest bathing trip (about a 50 per cent increase) compared with before. 2. Improved heart health Forest bathing can reduce hypertension and promote heart health, as pointed out by a study conducted by Kobayashi et al on 19 middle-aged males with normal-high blood pressure levels. The subjects walked through two forest fields and two urban areas on separate days. Post-walk analysis showed a clear dip in the pulse rates during forest bathing, as compared to their pulse rates post urban-walking. “There's substantial scientific evidence to suggest that forest bathing is physically and mentally rewarding – it isn’t just a hip, Instagram trend.” 3. Energy boost and improved sleep The same study also deduced that forest walks can enhance one’s energy levels, whereas urban walking may reduce one’s energy levels owing to traffic, busy streets and pollution. The phytoncide levels – a class of natural substances emitted by evergreen trees – are much higher in forests, which has also been linked to improved sleep patterns, as a study by T Kawada et al revealed. 4. Enhanced mood states Forest bathing can boost one’s mood and reduce stress levels, as shown by a study conducted on 128 middle-aged and elderly subjects in Taiwan. In it, the mood profiles of the participants were compared before and after a forest bathing excursion. The results indicated a significant dip in the negative mood profiles like tension-anxiety, depression-dejection and anger-hostility, aside from improvement in positive mood traits like vigor-activity and a heightened sense of well-being. Make physical contact with tree barks during forest bathing 5. Prevention against inflammation Terpenes are organic compounds produced by plants, which can help fight inflammation and prevent depression and anxiety. While there are thousands of varieties of terpenes present in nature, the ones like D-limonene interact with brain cells to regulate their activity. Studies suggest that spending time in nature serves to boost one’s health as we can inhale significant quantities of terpenes present in dense greenery. RELATED: Wild Swimming: Discover the Health Benefits of the Open Water 6. Relief from joint pains Spending quality time in forest areas can prove to be relaxing for those with sore muscles and joint pains, according to a study conducted on a group of swimmers in Japan. The swimmers showed a tendency to be more relaxed post their Shinrin-yoku excursion, with fewer instances of muscle aches as compared to a non-athlete control group. Top tips for forest bathing Unlike your daily commute to work, forest bathing needs to be a peaceful activity where you’re able to appreciate the natural surroundings, be it the komorebi – the play of sunlight through tree branches – or the intricate detailing on a tree bark. Here’s how you could make the best of your eco-therapy excursion. Choose an ideal time For a tranquil experience, choose a quieter time of the day when the woods are more likely to be emptier. Avoiding weekends and rearranging your work schedule to free up a weekday would be ideal. Furthermore, an early morning jaunt could be a perfect time for a truly immersive experience. The longer you spend 'bathing' in the forest, the better. Mandatory digital detox All electronic devices should be switched off and kept away before you begin – do not be tempted to take a peek at your WhatsApp or even use your phone to take a picture! This will help you to truly disconnect and allow you to focus on the nature surrounding you. Take time to observe There’s no need to hurry while you are out forest bathing: wander through the greenery and really absorb all that’s happening around you. Slow down fully so you can take in the scents, or listen to the fronds of ferns gently swishing in the air. Forest bathing is a form of mindfulness, and we all now how powerful that can be. Take joy in the little things Run your fingers on the striking natural patterns on the tree barks. Observe how dew drops glint in the first rays of sun. Take joy in the scents of the forest. Takeaway: benefits of forest bathing If the stress of a hectic life is taking a toll on your physical and emotional well-being, it may be time for you to step back for a short while and take time to unwind with forest bathing. Disengaging from the daily chaos of your life from time to time, and immersing yourself in nature can kickstart your creativity and enhance your mental performance. For many individuals, this ability to disconnect from work and responsibilities – even for a few hours – may not come naturally. If this is the case, you could even explore guided forest bathing options, guide-led excursions that promise a more structured experience. Whatever your method, the benefits of forest bathing are proven by science, so make sure you take time to get back to nature and soak in all the sights, smells and sounds on offer. ● Main image: shutterstock/Tanja Esser, shutterstock/Tanja Esser happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Meditation | Better sleep | Self-care | Key to Happiness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. 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 pursuits at FitFoodieDiary or on Instagram.

Science says that showing kindness to others benefits both the receiver and the giver. With that in mind, Calvin Holbrook shares some great ideas for paying it forward. Spread some joy today and beyond with these 22 random acts of kindness. Daily life presents us with so many opportunities to show random acts of kindness to others. However, for a variety of reasons we often fail to have the awareness to notice the times when we could do so. Whether we are rushing around, staring at our devices, feeling grouchy, or simply not being mindful, we often fail to stop and sense opportunities to show kindness to strangers. A decreasingly kind society was one of the reasons why the Random Acts of Kindness Day takes place on 17 February each year. It's celebrated by individuals, groups and organizations worldwide, to encourage acts of kindness that spread happiness through communities. Indeed, the day represents 24 hours when people have the chance to focus on spreading love and joy to as many people as possible. However, we shouldn't just celebrate kindness on a single day. Incorporating altruism and random acts of kindness into your daily routine should be something which you live by. But why? Random acts of kindness: 22 ideas There are real benefits to showing kindness. Indeed, being kind is not just beneficial to the person on the receiving end of the good deed. In fact, showing kindness leads to scientifically-proven positive feelings for the giver and receiver. Researchers have proven that the power of kindness is potent, releasing happiness hormones that help to reduce stress and anxiety. Furthermore, a two-decade long study from the University of California, San Diego, showed that happiness is contagious. So, if you show one person a random act of kindness, they are likely to then pay it forward to someone else, creating a ripple effect. RELATED: Discover the 10 Keys to Happier Living Bearing this in mind, why not try to incorporate more altruistic acts into your daily routine? Here are 22 ideas for random acts of kindness you can try out that will help brighten someone else's day and make you feel good at the same time... 1. Compliment a stranger All humans seek connection, but in today's society it’s not easy to strike up a conversation with a total stranger without them doubting your intentions, even if you're just being nice. However, if you spot a someone in the street with a beautiful smile, face or jacket – or anything else that grabs your interest – point it out them in a polite and friendly manner. They’re sure to be flattered by your compliment and it may even lead to a deeper conversation or friendship. 2. Give up your seat on public transport Travelling to or from work on public transport is rarely pleasant, especially if you're stuck on your feet for the journey (or worse still, with someone's stinky armpit in your face). So, on your next bus or metro ride, if you’re lucky enough to have a seat, why not pass it to a stranger who looks like they need it more than you? The happiness you will spread from this random act of kindness will make standing up just that little bit more bearable. 3. Gift a book Do you have a favourite memoir, work of fiction, or self-help book that’s inspired you? Or, perhaps you have some mindfulness books or books on meditation that have helped you through tricky times? If so, instead of letting a great book gather dust on a shelf at home, pass those powerful pages onto someone you think could benefit from them. Also, suggest to your friend that once they’ve finished the book, they pass it on, too, keeping the kindness ripple effect flowing. Words work: gift a book as a random act of kindness shutterstock/Dymtro Zinkevych 4. Share your favorite song on social media Research suggests that listening to the music we love helps us to be kinder, creative and more helpful. In that case, share your favorite track on social media and maybe you can help spread some joy or even introduce your friends to some new sounds they will fall in love with. 5. Call a family member or friend In our increasingly busy world, it seems there’s never quite enough time to keep up with all of our loved-ones. Most of us know rely on instant messages or texts to communicate with friend and family but we should never underestimate the power of talking and listening to each other in an actual live phone call. So, ring or Skype a family member of friend you’ve been meaning to get in touch with for ages. Just pick up the phone and do it. And don't forget to tell them that you love them: hearing those three words will always brighten someone's day. • JOIN US! Find your tribe on happiness.com through shared passions • 6. Leave a sticky note for someone A quick, easy and fun random act of kindness idea is to write an uplifting message on a sticky note and leave it randomly on your travels for someone to discover. You could place it within a book, newspaper or on any public space. You could also try writing out mindfulness quotes or suicide prevention quotes on sticky notes, offering hope to people that might spot them. There are so many people living with anxiety and depression at the moment that it may just help them. “Random acts of kindness lead to scientifically-proven positive feelings, for both the giver and receiver.” Alternatively, get specific and leave a sticky smile or note for someone you already know: a colleague, housemate, partner or a family member. It's quick, cute and fun, and will lift them up. 7. Pick up litter Sadly, some people still think it's OK just to drop their trash on the floor and expect street cleaners to sweep it up. Rubbish is a blight on the neighborhood and a real eyesore, especially when out in nature. So, when you spot some rubbish on the floor, simply pick it up and put it in the nearest bin (followed by applying a spritz of hand sanitizer of course). This small, selfless act of goodwill makes you feel better and help improve the environment for everyone that follows you. RELATED: Why is volunteering important? For a deeper effect, join or set-up a litter-picking group volunteering session at your nearest park or beach. This activity benefits the community as a whole and also provides you with a chance to meet new, like-minded folk – that's a real win-win random act of kindness! Show goodwill by joining a litter-pick session shutterstock/Dragon Images 8. Leave food for a homeless person Lots of us feel misgivings about passing cash to the homeless when they ask for it: we wonder if they use that money for food or shelter or spend it on harmful things. Indeed, sadly, sometimes we now even have to question whether that person begging is really homeless at all. So, as an alternative to giving money, leave some fruit, nuts, or a sandwich – something nutritious. Or, leave some warm clothing, a clean blanket or hygiene supplies. A genuine homeless person will hopefully be full of gratitude for your act of goodwill. RELATED: 7 ways to choose kindness every day 9. Better still, talk with a homeless person Imagine having thousands of people walk past you daily, deliberately avoiding your gaze or looking at you with contempt or disgust. This is what homeless people go through every day. And, without the right safety nets, any one of us reading this could end up in this position, especially in these difficult and challenging times. So, take a few minutes to chat with a homeless person about their life. Ask them their name. Ask how they are feeling. Share stories and humanity. This random act of kindness will certainly make them feel that little bit more human. 10. Brighten someone’s day with a plant Receiving a bunch of beautiful flowers is a lovely idea, but they die too fast! Instead, gifting a plant can be cheap and very cheerful. Indeed, plants are natural pick-me-ups, and, because they need care to survive, they encourage the nurturing side of humans. And you don't have to go far to find them – the recent trend for houseplants mean they are easier to find than ever, with lots of exotic varieties on offer in your local supermarket. “Take a few minutes to chat with a homeless person about their life. Ask them their name. Ask them how they are feeling. Share stories and humanity.” So, buy a houseplant for a friend or work colleague, or even give one anonymously by leaving it on someone's doorstep to increase the mystery of this random act of kindness. Or, why not be kind to yourself and treat yourself to a pretty plant: go on, you deserve it! Bloomin' marvellous: be kind and give a plant shutterstock/Beach Creatives 11. Donate to charity As spring approaches, it’s a great chance to have a big clear-out of your closet. So, spend a few hours rifling through your old clothes and donate a bag of your bits to your preferred charity shop. For the full double deed of kindness, while you’re dropping off your donation, consider buying something as well. Buying from charity shops instead of buying new is also great for the environment. 12. Leave some art for someone Another cool random act of kindness idea is to use your creativity to change someone’s day. Leave a poem, mandala, drawing or painting somewhere in the community and let someone randomly discover and enjoy it. The surprise will be sure to put a grin on their face. 13. Cakes for colleagues Whip up some sweet treats in the oven and bring them into the workplace to share with your colleagues (yes, even those that you don’t always see eye-to-eye with – showing compassion is good for you). The fact that you’ve personally made something to share will make all the difference, too. Can't cook? Then splurge down the bakery instead as a plan B. The bonus of this random act of kindness is that you will also be able to get to munch on the cakes. 14. Send a postcard to someone you love Remember snail mail? Do you recall the joy of seeing a handwritten letter pop through the letterbox and land on your doormat? In this digital age, handwritten letters have almost been wiped out, so, let's change that. It doesn’t matter if you’re not away on holiday – and let's face it, at the moment that's more and more unlikely – you can still drop someone a handwritten note. “Another cool random act of kindness is to use your creativity to change someone's day. Leave a poem, mandala, drawing or painting somewhere in the community for people to appreciate.” So, even if you're at home, pop out and buy a nice postcard, a stamp, and spend a couple of minutes penning some loving lines to someone you care about. They're sure to get a buzz when your goodwill wishes land on their mat! Postcard it forward: get crafty to be kind 15. Buy local OK, we've all bought from Amazon to get a cheap deal, and many of us will have gone crazy on it during lockdown. But skip Amazon for the day. Support your nearby community by buying something from a local independent – either in person or through its website. Of course, it may be a little more expensive, but your purchase will help support local businesses and their families, rather than one fat cat receiving all the profits. 16. Have a judgement-free day Many of us tend to judge people instantly. From how they look, what they're wearing, or because of things they've said that we don't agree with or decisions made. Try to live a day free of judgement: in thoughts, words and actions. Don't let your fears or insecurities affect how you're thinking. 17. Connect with those that serve others When buying or ordering something, we often fail to engage fully with those behind the counter. So, next time you stop for gas, coffee or food, chat with your server. Ask them how their day is going, what time they clock off, or compliment them on something. And certainly don't browse the web or chat on your mobile phone while they're serving you: that's just plain rude. 18. Buy energy-efficient lightbulbs Have you seen the light yet? If you haven’t done so already, show some kindness to yourself and the environment by ensuring all your lightbulbs in your home are energy efficient. While they may seem more expensive, switching to energy efficient lighting is one of the best ways to cut your energy bill in the long-run. Plus, you don’t have to replace them so often. 19. Speak with a senior Research suggests that loneliness is as bad for your health as smoking 15 cigarettes a day. So, if you have some elderly neighbours, pop round to have a chat over a cuppa. Or, if you see a senior in a shop or street and there’s a way to engage with them, do so. Sometimes, the elderly don’t speak to people for days on end and their only contact is through going shopping. Remember: we're all going to get old one day and that you could be you in a similar position in the future. Help the aged: connect with your elders shutterstock/halfpoint 20. Pay it forward with a coffee A tried and tested idea for an act of random kindness, offering to pay for the caffeine fix of someone else in the queue is an inexpensive and easy way of spreading some cheer. It's quick and gets immediate results (mine's a soya flat white, thanks!). 21. Be kind on social media Twitter and Facebook can be full of negativity, bitter trolls and oneupmanship. At the same time, we often get in the habit of breezing through social media posts and articles without actually reading things properly. Change all that by learning how to be a nicer person. If you read a social media post or a well-written article that touches you, take a few seconds to leave a positive comment and let the author know. Why not start by telling us what you think of this article below? 22. Our final random act of kindness: share this post! Speaking of sharing, your last act of random kindness could be to share this article on social media and help to spread love and happiness as far and wide as possible. Let's all try to make a difference together! ● Main image: Oksana Mizina/Shutterstock.com How many of these random acts of kindness ideas have you tried? How did they go? Has anyone ever surprised you with one of these tips? 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 ■ share and support others in our happiness forum Altruism | Deep listening | Purpose of life Written by Calvin Holbrook Calvin edits the happiness magazine, makes collage artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

October may mark the mid-point between summer and winter, but it remains a good one from the point of view of positive news. This October saw many new stories that were full of hope and happiness: here's Ed Gould's round-up of the ten best... 1. Boost your happiness with a short review of your day The BBC reported in October that a simple exercise to appraise your day can improve your happiness and well being. Its report focused on Sandi Mann, a lecturer at the University of Central Lancashire, who suggested that the habit offers a straightforward psychological boost when completed regularly. She suggests conducting a review of your day in which six questions, including what experiences gave you pleasure, are asked. By focusing on your answers you can gradually shift your mindset, no matter how bleak, to a happier one. 2. New hope for fossil fuel free energy A fuel that's packed with energy just like coal would make a huge difference to electrical energy production – if it didn't release so much carbon dioxide into the atmosphere and add to global climate change. Incredibly, exactly this could be on the horizon thanks to Spanish company Ingelia. The Valencia-based company has developed an industrial process called hydrothermal carbonisation. Essentially, this means it can make biocarbon named 'biochar', which can be burned with zero emissions. What's more, there should be a plentiful supply of biochar's raw material: it's made from nothing more than sewage, meaning we can all contribute! 3. Toy giant to harness to power of mindfulness You might not put Lego and mindfulness in the same headspace but that may change according to reports in The Daily Telegraph. The Denmark-based toy brand has decided to use a new marketing ploy in which its simple bricks are used to help achieve a sense of inner calm. A spokesperson for the company said that the idea was to highlight the benefits of mindfulness through Lego, since playing with it offered a “challenge that's at once relaxing and creatively stimulating.” The campaign is primarily aimed at young adults rather than Lego's core audience of children: perhaps it's time to break that tub of bricks open! Building blocks of happiness? Lego could help... 4. The era of single-use plastic is coming to an end In more positive news for the environment, the European Union has taken steps to ban the use of plastics which are designed for single use only. Many media outlets reported that MEPs had voted to ban things like plastic cotton buds, knives and forks, drink stirrers and straws. Many such plastic products end up in the ocean and enter the food chain when eaten by fish (which are subsequently caught and consumed by humans). The move is expected to take effect from 2021. 5. French city leads the way in public transport revolution During October, The Guardian reported how the citizens of the coastal city of Dunkirk were taking up public transport in ever greater numbers. Not surprising given that the city's authorities decided to offer all bus services to its community for free. What's newsworthy is the fact that buses have since become places of social interaction, meeting points and even places to get work done: Dunkirk's buses offer complimentary Wi-Fi. Research suggests that as bus use rises, so fewer cars head into the city, freeing it up and generating cleaner air for all: a win-win situation. 6. Could mushrooms treat depression? In America, where the use of substances is regulated by the Food and Drug Administration (FDA), permission has been granted into a scientific study into the effects of psilocybin mushrooms. Long known for their psychedelic effect, these fungi may unlock some clues as to how to treat mental health disorders like depression. It took some time for the FDA to come to its final decision, but the path now appears to be clear for researchers to progress with their studies. Mushroom for improvement: fungi could treat depression 7. Cannabis may hold the key to treating Crohn's disease Medical News Today reported a story that should bring some happiness to those with Crohn's disease. A debilitating condition that impacts negatively on the digestion system, people living with Crohn's may soon be able to make use of the properties of cannabis to lessen the severity of symptoms. The medical uses of cannabis are well known, but this Israeli-led research indicates that the drug may soon be widely used to help treat pain caused by the condition. Project lead Timna Naftali, a gastroenterology specialist at Tel Aviv University's Meir Hospital, said it's yet to be determined how a treatment might work but its effects are already there to be seen. 8. Solar farm created on former disaster site Chernobyl may forever be linked with the worrying outcome of a fully-blown nuclear power plant disaster, but it's making power once more. According to the Sydney Morning Herald, the old power plant – which was thought to be completely unusable following its meltdown – has now been converted into a solar energy farm. It still may be too radioactive to live there, but workers can safely set up solar panels which create green electricity. So far, the Ukraine has installed in excess of 3,700 solar panels at the site. 9. UN recognizes Indian state's farming achievement Affording new hope to anyone who believes in the future of an agricultural sector which does not rely on pesticides and antibiotics, the Indian state of Sikkim has officially become 100 per cent organic. Over 60,000 farms have adopted the practice, which, according to Reuters, has boosted tourism in the state, as well as setting an example of what can be achieved with a collective effort. The Food and Agriculture Organization of the UN recognized the achievement by awarding Sikkim with its most prestigious prize. Congratulations! Indian farmer with eggplants © Hari Mahidhar/shutterstock.com 10. Police beat stress with mindfulness techniques Few jobs can be as stressful as working for the police. In response to the needs of officers, the United Kingdom's College of Policing has developed a 'Mindfit Cop' programme to teach officers how to use methods derived from Buddhist meditation to help face up to their work difficulties and anxieties. The eight-week course has already been taken up by officers from South Wales, Hertfordshire, Bedfordshire, Somerset and Avon. It's hoped the course will see fewer cases of burnout within the service, so that officer retention rates are improved. ● Do you think Lego could help you be more mindful? Have you ever tried an end-of-day appraisal? Share your thoughts on October's positive news stories with the community below... Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Developed by Japanese psychiatrist Shoma Morita in the early 20th century, Morita is a response-orientated therapy. Meena Azzollini looks at the four steps involved in the process and evaluates the effectiveness of Morita Therapy. Our emotions are an integral part of our everyday life, whether we feel happy, sad, frustrated, angry or surprised. Indeed, our emotions make the human experience rich and every emotion that we feel is important. Emotions guide the choices we make and the decisions we take. They determine how we act and behave and are even responsible for our perceptions. Instinctively, you know emotions can be positive or negative. Naturally, you want to feel positive emotions because they are pleasurable and they feel good. You also want to keep negative emotions, like fear, worry, hopelessness, anger and grief at bay. But negative emotions too, have a purpose even though they bring you down and make you feel unpleasant. These unpleasant feelings give you the push you need to take action that helps you grow and develop yourself. In Western culture, positive emotional states like happiness are considered the ultimate goal whereas negative emotions are seen as those feelings that impede this goal. Western psychotherapeutic treatments like Cognitive Behavioural Therapy (CBT) aim to teach people to manage or control their negative thoughts, and subsequent behaviours. However, Eastern philosophies take a different approach to negative emotions. A 2017 study, which explored positive and negative emotions across cultures, showed that Easterners reported stronger positivity towards sadness than westerners indicating Easterners embraced sadness when they experience it, whereas Westerners feel they should not have to face sadness. One Eastern therapy that challenges this view — that negative emotions should not be faced, or rather, they should be managed to downplay the impact they have on our lives — is Morita Therapy. What exactly is Morita Therapy? Morita Therapy believes that all emotions – even negative ones – are a natural part of the human experience. If left untampered, these emotions can guide us to live a more authentic life while appreciating reality as it is. Morita therapy, influenced by the psychological principles of Zen Buddhism, emphasises the importance of experiencing feelings rather than shifting or ignoring those feelings as advocated by many Western psychotherapies. Developed in 1919 by a Japanese psychiatrist, Morita Shoma, Morita therapy is a highly structured form of residential therapy which was designed in response to Shoma’s own clinical observations of inpatients confined in desolate places and treated in ways that reinforced their symptoms. Morita began treating patients in his home in a rural setting, with an initial emphasis on rest. He then introduced diary writing, art, outdoor activities with observations of nature as part of his therapy and noted that the safe familial environment was conducive to healing in these patients. Nature and gardening are an integral part of Morita Therapy shutterstock/Joshua Resnick Morita therapy was initially developed to treat a Japanese syndrome known as shinkeitshitsu, which is characterised by excessive worry (anxiety) and an over focus on bodily discomfort, along with hyperactivity of mental and physical symptoms. Morita argues that shinkeitshitsu, is not a biological disorder but a mental attitude. Shoma found that when patients tried to get rid of their symptoms of anxiety by talking about it, these symptoms stayed within their focus. This over focus decreased their mind-body-spirit well-being, a concept known as kokoro in Japanese, which means the mind, body and spirit are not separate but exist as one. In his book, ‘Morita Therapy and the True Nature of Anxiety-Based Disorders’, Morita Shoma explains, “If a client’s emotional base is ignored, any intellectual pursuit (by the therapist) only serves to increase the distance between the experiential mastery and therapeutic resolution.” He likens this state to a donkey tied to a post, where the donkey keeps walking around the post to free himself, only to become immobilised and attached to the post. “The same applies to people with obsessive thinking who become more trapped in their own suffering when they try to escape from their fears and discomfort through various manipulative means,” says Shoma. Morita advised therapists to focus on the patient’s ability to live a purposeful life, where they learn to accept their emotions so that the mind returns to balance. He warned clinicians not to become obsessed with treating their patient’s symptoms. “Morita Therapy believes that all emotions – even negative ones – are a natural part of the human experience. If left untampered, these emotions can guide us to live a more authentic life while appreciating reality as it is.” Ultimately, the goal of Morita’s treatment was to provide his patients with experiences that would enable them to let go of their own private struggles with their emotions and instead accept themselves, their symptoms and their reality “as it is” – known as arugamama in Japanese. “This is unique to Morita theory and is distinctively different from the theory of a newer therapy called, Acceptance and Commitment Therapy or ACT,” explains Dr. Peg Levine, Medical Anthropologist, Psychologist and Director of the Classic Morita Centre in Melbourne, Australia. How Morita therapy works Morita therapy involves four stages of treatment. Each stage comprises five to seven days. The therapist will look for signs of progress before the patient can move forward to the next stage. 1. Isolation-rest therapy Patients are placed in complete isolation and are asked to remain in resting or prone position except for when using the toilet and bath. The patient is not allowed to speak to anyone or undertake any activity that distracts them such as reading or listening to music. The therapist enters the room once a day to observe the patient but conversation is kept to a minimum. The role of the therapist at this point is to assure the patient that someone is nearby and to invite the person to endure and persevere in the discomfort and suffering of their anxiety-ridden emotions. The purpose of this stage is to let the mind wander as patients think about their lives, their problems and their past or their future, while they experience doubt, pain, anguish and anxiety. “When a client’s agony reaches a climax, it naturally and completely disappears within a short time, just like victory can be achieved during the last five minutes if a dashing attack,” writes Shoma. Patients begin to observe the transient nature of emotions that just come and go, much like nature – the changing nature of the sky and the seasons – as they suspend judgement of their emotions as positive or negative. By the third day in this stage, patients are usually invigorated by the memory of overcoming their challenging emotions and the agony of the previous day disappears. According to Morita, the first stage is effective for treating shinkeitshitsu symptoms of insomnia and anxiety. Usually by the fourth day, patients move into a state of boredom and want to become active. Healthy minds do not tolerate boredom according to Shoma, which is when a therapist will determine if the patient is ready to move to the next stage of the treatment. 2. Light occupational work In this stage too, therapy takes place in an isolated state, although patients are allowed to go outdoors during the day and are encouraged to participate in light repetitive work such as tidying and weeding the garden, picking up fallen leaves or light raking. Journaling is one of the key activities of this stage so that the therapist can better understand the patient’s emotional and physical state. However, patients are not allowed to do anything that diverts their mind or amuses them. The purpose of this stage is to allow a patient to calmly endure his or her symptoms and to inspire a desire for action, which is driven by the patient’s growing feeling of boredom. Journaling and diary writing are also key to Morita shutterstock/WAYHOME studio Patients begin to notice the activity in the natural environment such as the activity of ants or birds, or the movement of the sun across the sky, as they go about their light tasks. This distracts them from their symptoms and encourages them to explore their curiosity. According to Peg Levine, “the patient observes that the more she or he partakes in purposeful activity, the more worrisome symptoms decrease.” 3. Intensive occupational work The third stage comprises more labour-intensive work according to the client’s physical conditions. Activities include cleaning, gardening, meal preparations, and art projects with a focus on diary writing. Talking to others is restricted to the tasks at hand. The therapist does not respond to the patient’s attempt to engage in any emotion-based conversations. If patients write about their emotional state, or personal history or worries, the therapist directs them to record their observations of the day. Morita believed this therapy helps promote self-awareness in relation to the reality of the external environment and it stimulates patients to surrender to the present situation whether their symptoms were present or not. During this stage, patients begin to experience joy that comes from achieving results through their work and efforts. According to Morita, such experiences foster confidence and encourage patients to overcome difficulty and endure pain, while engaging in lively mental and physical activities. He writes: “The experiential understanding of confidence and courage, represented by the idea that much is possible in life, can be regarded as a kind of spiritual enlightenment.” 4. Preparation for daily living The fourth stage prepares patients to reintegrate with the world outside of their treatment. Patients are encouraged to focus on external reality and adjust to external changes whether symptoms exist or not. Patients travel away from the treatment centre, either by walking or taking public transport and run errands such as posting letters or buying groceries. According to Morita, “During purposeful outings clients experience various mental states because they are exposed to the general world after a long period of time.” This way, patients forget their fears naturally, as they integrate their “new self” to the social world. Morita Therapy today Modern-day Morita Therapy has since been altered from its classical version. It’s often used as a treatment alongside medication and has mainly shifted from residential therapy to outpatient centres. These days, therapists place less emphasis on Zen Buddhist philosophies embedded in Morita’s treatment. “Morita Therapy has been found to treat a range of anxiety disorders including post-traumatic stress disorder, depression, bipolar disorder and schizophrenia.” However, the aim of the modern approach is very similar to classical Morita therapy, such as clarifying the concept of the vicious circle that maintains anxiety, and increasing awareness and acceptance of one’s emotional and physiological states, thus encouraging constructive actions. As stated previously, the purpose of Morita Therapy is not to eliminate sufferings or symptoms as such attempts are considered counter-productive to healing. Thus, in Morita therapy, no interventions are implemented to reduce symptoms or modify thoughts and behavioural patterns. It differs from other contemporary therapies like Cognitive Behavioural Therapy (CBT) and Behavioural Activation (BA) where techniques such as meditation, cognitive appraisal and scheduling activities are used to intervene the experience of the symptoms. How effective Is Morita Therapy? Although Morita Therapy was initially developed to treat shinkeishitsu, it has been found to treat a range of anxiety disorders including post-traumatic stress disorder, depression, bipolar disorder, schizophrenia, eating disorders, borderline personality and other adjustment disorders. Morita Therapy is also used to treat those with chronic pain, victims of sexual assault, cancer patients and civil war victims. Morita therapy may have changed over time but the purpose behind the therapy stays the same – to cultivate arugamama. “Patients learn to spread their attachments over time and re-experience a healthy imagination that balances their fears and desires over the course of the four stages, most naturally,” concludes Levine. This non-intervention therapy, help patients re-establish contact with the natural environment and cultivate an acceptance of the natural ebb and flow of their emotions. Patients develop a desire for life by re-channelling their energies into purposeful action, which helps them break the vicious cycle of their symptoms and move forward in life in a meaningful and constructive way. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Mindfulness | Nature | Self care Written by Meena Azzollini Meena Azzollini is a health and wellness content writer from Australia. She takes a heart-centred approach to help businesses make meaningful connections with their audience through effective content marketing solutions. You can connect with her at www.meenawrites.com.

There were many feel-good health and environmental stories in the press during August, but you may not have seen them. Ed Gould shares his Top 10 from the past month to uplift and inspire. August was a great month for positive new stories. Of course, there were also plenty of dismal news items that got lots of coverage. This meant that some of the more joyful stories didn't get the attention they deserved. In case you missed them, read on to discover more about some of the brighter news events from the last month. 1. New replacement material for cartilage developed Bio-materials are nothing new but researchers have often struggled to produce a replacement for cartilage. This has now changed thanks to scientists working in the United States. They have come up with a type of hydrogel that mimics the way cartilage performs in human joints. Indeed, the team reckon that their material could be being used medically to help repair knee joints in patients as soon as next year. According to TCT Magazine, the material can be 3D-printed to the specific requirements of individual patients, so it could be a game-changer for many people. 2. Tears of joy aren't just a human phenomenon It may not necessarily change the world for the better, but one news story reported by CNN could change the way we think about happiness in both humans and dogs. Up until now, tears of happiness were often thought to be produced only in people. However, the latest research suggests that dogs experience the same thing when they're reunited with their owners. It's the first time that crying has been linked to an emotional response in the animal kingdom. As well as being of scientific interest, it's news that's bound to make dog lovers happy. Dogs can cry too shutterstock/NatRomero 3. Alzheimer's researchers reverse the condition According to a report published in Newsweek, scientists have come up with a reversal therapy for Alzheimer's disease. Working with mice, they have successfully shown that the pace of the dementia condition can be slowed down, stopped and eventually reversed. This offers new hope to those with the brain disease, as well as those who live and care for them. The gene-based therapy stimulates neurons in the brain, specifically the hippocampus, which is associated primarily with memory function. RELATED: How to talk to a parent with dementia 4. Nepal's tiger population has tripled from a historic low The Nepalese tiger was once on the brink of extinction. Even in this remote part of Asia, tigers were under severe pressure. However, recent reports in numerous media outlets state that there are some 355 tigers in the wild in Nepal. This means that it's the first time in six years that there has been an upward trend in global tiger numbers. It's hoped that the success in Nepalese conservation efforts can soon be reproduced elsewhere with other domestic tiger populations. 5. Great barrier reef in recovery mode As stated by the BBC, the world's largest coral habitat – the Great Barrier Reef in Australia – is recovering after years of suffering. According to the latest surveys, although there are remaining problems in some parts of the reef, areas in the northern and central sections have more coral than has ever been detected before. The reef has been monitored carefully by oceanographers for 36 years, and in these areas, the coral has never been so healthy. This biodiverse part of the world may still be threatened by climate change but it seems there is hope. 6. Science says quiet is good for us A report published in New Scientist said that the latest research indicates that silence can be truly golden. In an increasingly noise-filled world, finding quiet spaces and activities can benefit our health, both mentally and physically. The article cites the World Health Organization as one body that agrees noise can be detrimental to human health. Whether it's from practising forest bathing, spending time in isolation tanks or taking some you-time for your meditation sessions, the power of silence is shown to be real. Silence really is golden shutterstock/everst 7. Norwegian cheese good for bone growth Conditions like osteoporosis could be staved off or at least felt less severely thanks to a type of cheese made only in Norway. In a small, if thorough, scientific study, it was found that Jarlsberg was good for the bone health of consumers who ate it in small quantities. It's thought this is because this particular type of cheese contains a relatively high level of vitamin K2 content. According to the Guardian, a modest daily portion is all it takes to feel the benefit of the cheese. However, overconsumption can counteract any of the positive outcomes, so sticking to smaller quantities is recommended. 8. Record-breaking plastic removal from the Pacific Ocean A number of press outlets carried a story about the removal of large amounts of plastics from the so-called Great Pacific Garbage Patch. This is an area of the ocean where much of the world's discarded plastic ends up. The good news is that a Dutch operation has just announced that it has removed more than 100,000 kilos of plastic from the patch. There is still a long way to go, because, by their estimates, this is just 0.1 per cent of the total. That said, the group behind the project reckon they can remove 90 per cent as soon as 2040. 9. Flowers planted to reduce traffic speeds According to the Swindon Advertiser, residents of the English village of Long Newnton have come up with an ingenious way to stop people from speeding. Instead of putting up extra warning signs or using traditional traffic-calming measures, they have planted wildflowers at the side of the road. By scattering the seeds of thousands of flowers, more drivers have been encouraged to slow down so they can enjoy the blooms as they pass by, thereby lowering the average speed of drivers passing through. According to one local official, flowered villages appear to be more looked after, something else that sends a signal to motorists to slow down. 10. Cooperation is increasing among strangers, study suggests Although it only looked at the levels of cooperation in Americans, one recent study from the US has found a 60-year high in the way that strangers interact with one another. The American Psychological Association was behind the research, as reported by SciTech Daily. It suggests this is the most cooperative Americans have been with others they don't know since the 1950s. In total, some 63,000 people took part in numerous studies to produce the report. Oddly, these results seem to counter the common belief that people are generally less cooperative than they used to be. It seems that myth can now be debunked in earnest. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biotechnology | Biology | Sustainability Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

For some of us, developing a meaningful life can be hard. But from helping others to finding a sense of purpose, these ten scientifically-backed tips from Ed Gould can help you discover how to live a meaningful life and find greater happiness. A meaningful life is something of a subjective matter, you might well think. What is meaningful to one person may, of course, have little meaning for another. However, there are certain aspects of fulfillment and happiness that all of us can ascribe meaning to. As such, there have been a number of scientific studies that have been carried out around the world that have delved into the subject. If you want to know what research programmes and studies have to offer in the search for a meaningful life, then read on. You may be surprised at just how many insights science has to offer on the subject. 1. Listening to music can make you kinder Music has long been understood to be a form of communication that gets into our souls like no other. And, according to research from Frankfurt's Goethe University, it can even help us to become more helpful and show more kindness to others. So, how does this relate to living a meaningful life? Well, science has previously shown that being kind to others brings about long-lasting well-being and happiness in humans, increasing purpose. Indeed, even ancient Greek philosopher Aristotle wrote that finding happiness and fulfillment is achieved “by loving rather than in being loved.” Furthermore, the results from the German 2016 study show that integrating listening to music into a daily routine can improve cognition, especially where creative tasks are concerned. What's more, the greater the level of joy was conveyed in the music, the more the effect of it was noticed. Sound advice: music makes you more creative and kinder 2. Helping others helps ourselves Here is further evidence that a meaningful life spent caring for and helping others can be of benefit to us. A 2017 paper published by researchers at Columbia University and the Massachusetts Institute of Technology discovered that people who offer care and assistance to others will be better equipped to deal with their own problems. Researchers carried out a three-week study of an online platform that provides training and practice in the social regulation of emotion. Their results suggested that our mood changes when we help others, leading to a greater sense of worth that can assist with coping strategies for life's daily struggles. Moreover, the study showed that participants who engaged more by helping others showed greater decreases in depression, mediated by increased use of reappraisal in daily life. 3. You can make your workplace a more positive place Although work may feel like it's not something we have much control over, scientists have shown that acting in a kind way at work can, in fact, lead to a shift in behaviour among colleagues. A study from the University of California – co-anchored by happiness expert Sonja Lyubomirsky – demonstrated that kind behaviour was both beneficial and contagious in the workplace. RELATED: ‘I Hate My Job!’ Cultivate These 6 Traits and Love Your Work The 2017 study, published in the journal Emotion, focused on a workplace in Spain. It examined the effects of practising, receiving and observing everyday prosociality — activity that benefits others. Just over 100 employees were randomly assigned to be givers, receivers or controls. “The question of how to living a meaningful life has puzzled generations for centuries. Science shows that discovering meaning and fulfillment is a key ingredient in living a happy life.” Over a period of four weeks the givers practised five acts of kindness for a set list of receivers. The study showed that both receivers and givers mutually benefited from boosted well-being in both the short-term and the long-term. In fact, receivers became happier after two months, while givers became less depressed and more satisfied with their lives and jobs. Furthermore, the kind acts inspired of givers also encouraged colleagues to act: receivers paid their acts of kindness forward with almost 300 per cent more prosocial behaviors compared to the control colleagues. 4. Find a sense of purpose, no matter your age There have been several scientific studies into the role a sense of purpose has in developing a meaningful life. One 2016 study entitled Purpose in life and cognitive functioning in adulthood from Carleton University, Canada and West Virginia University, USA, found that older people were just as likely to need a self-defined purpose in their lives in order to combat a number of issues, such as cognitive impairment. Essentially, true sense of purpose can reduce the risks of conditions like dementia in older people. RELATED: How to find your ikigai 5. Mindfulness leads to better parenting For some, it's their role as a parent that shows them how to live a meaningful life. And although there are many ways to try and bring up happy children, science has shown that mindfulness leads to improved parenting techniques. According to a study undertaken by the University of Vermont, parents who practise mindfulness are generally more positive and suffer less anxiety in their interactions with their children. We're not kidding: parenting can bring meaning to life 6. General health isn't only controlled by genes Although certain health conditions are caused by genes and we may feel there is little control we have over them as individuals, scientists are now suggesting we can alter things ourselves. Certain genes have been associated with negative mindsets, for example, but meditation can alter them – or at least their effect. Researchers at the University of Wisconsin and other European institutions found that genes that cause bodily problems when we feel stressed are more likely to be suppressed in people who meditate. Discover which type of meditation may suit you best. 7. Time is more important than money All that focus on your bank balance and earning more can improve your material wealth, but does it have anything to say about leading a more meaningful life? Well, according to a scientific paper published in 2016, people who value their time over money are simply happier. Ultimately, science has revealed that our time is the most valuable resource we have when people respond honestly to questions about their lifestyles. “Our mood changes when we help others, leading to a greater sense of worth that can assist with coping strategies for life's daily struggles.” Sometimes you can use money to help you buy more time, for example, hiring a cleaner if you don't want to tackle the house chores, or a babysitter if you and your partner need some quality time together. This is one example in how you can live a meaningful life by using money in a different way. RELATED: Money can't buy you happiness (except when you spend it like this!) 8. A happy life and a meaningful one may be different We may assume that living a meaningful life will automatically lead to greater happiness, but science has shown that, in fact, the two are not intrinsically linked. Put another way, being happy does not necessarily lead to a greater sense of meaning in your life. The question of how to living a meaningful life has puzzled generations for centuries. Science shows that discovering meaning and fulfillment is a key ingredient to living a happy life. According to The Journal of Positive Psychology, there is a correlation between a meaningful life and a happy one, but the two concepts diverge. The pursuit of happiness for its own sake – through hedonism, for example – may not be all its cracked up to be, and will not set you on the path to a meaningful life. 9. Altruism is good for you You might not intend to derive benefit from an act of altruism or kindness, but scientific research suggests that you will. According to a large study which drew data from around 200,000 people in 136 countries, giving to others, for example, in the form of charitable donations, makes people feel happier about themselves. RELATED: The power of kindness The researchers called this pro-social spending and suggested that it has a universal psychological impact no matter which culture was being examined. The work theorised that altruism may, in fact, be a product of evolutionary development among humans who derive longer term benefits from concepts like giving and sharing as a whole. A helping hand: aiding others can benefit yourself too 10. Put your phone down and interact We've all been in the company of someone who cannot put their phone down and won't look you in the eye. And now science suggests this practice has a real detrimental effect on social interactions in the here and now. In fact, it can even lead to friendships and relationships breaking down because of the social exclusion that is felt. Social media may be fine in its proper place, but the latest research suggests access to it should be limited in face-to-face social contexts. Mindful listening is essential if you want to give your full attention to others when you are having a conversation and it makes the other person know you are interested and care. This type of deep listening is an exercise in empathy and self-awareness that can improve the quality and depth of our relationships, therefore helping to boost meaning in our lives. The takeaway: how to live a meaningful life The question of how to living a meaningful life has puzzled generations for centuries. Science shows that discovering meaning and fulfillment is a key ingredient in living a happy life. And finding meaning in life seems to be done by doing what you love, helping others through altruism, and staying mindful at all times. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? 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 Self care | Gratitude | Loneliness | Random acts of kindness Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

With so many negative news stories in the press, happiness, hope and positive news may seem to have been in short supply during June. In fact, it was a great month for positivity and human endeavour. Ed Gould shares his Top Ten positive news stories that you may have missed. 1. Ice sheet loss in Antarctica may stabilise According to Science magazine, the rate of ice sheets melting in the southern seas may decline and could even go into reverse because of a new study. Scientific researchers have noticed that the bedrock beneath the ice sheets is rising at a faster rate than previously thought. This means that the sea levels though to be going up as a result of melting ice in the region may not be as bad as some had feared and the ice itself will become more stable. 2. Science says exercise and mindfulness are key to a less stressful life Scientific research at Penn State University in the US suggests that mixing regular exercise with a mindful approach to well-being is the best way of reducing stress. Over 150 volunteers took part in the study which asked them their state of mind at random throughout the day via a smart device app. Physical activity and mindfulness were both found to lead to more positivity in the responses, but what surprised the team, according to Science Daily, was the synergy between exercise and mindfulness, with the least stress being reported by participants who did both. Stress less: combined mindfulness and exercise is key 3. Breakthrough in type 1 diabetes discovered An eight-year study conducted by the Massachusetts General Hospital has found that a treatment previously offered for tuberculosis can help treat type 1 diabetes. In fact, the work is so groundbreaking that the researchers claim the treatment can reverse the effects of the condition entirely! Everyone involved in the research reported an improvement in their condition after taking a BCG vaccine, while those who had placebos tended to see rises in their blood sugar levels. 4. 'Forest bathing' is good for your health A Japanese academic announced in June that his work showed that walking in a forested area is a healthy way to fend off disease and psychological stress. Dr Qing Li said that so-called forest bathing stimulates the senses, which bridges a gap between modern life and our natural selves. The concept, known as 'shinrin-yoku', doesn't involve outdoor exercise; just simply being in a wood can be good for our well-being. Furthermore, the member of Tokyo’s Nippon Medical School said that spending time in a beautiful natural environment is known to augment the body’s production of immune cells and can even help with the production of proteins that fight cancer cells. Wood works: being in a forest is great for your health 5. New hope for jaguars Over the course of the last eight years, Mexico's population of jaguars has risen by a fifth. The National Jaguar Conservation Alliance reported in a statement that was put out by the World Wildlife Fund that there are now an estimated 4,800 of these cats in the country. The upturn in numbers corresponds with the alliance's efforts to save the 'near threatened' creatures' habitats across ten different states in the central American nation. 6. Scientific breakthrough may revolutionize dental care Researchers from Queen Mary University in London announced in June that they have have developed a new way to promote the growth of oral minerals. These means that it may now be easier to regenerate hard tissues, such as dental enamel. Although this can be done by applying toothpaste regularly, the new approach could end up reversing tooth loss due to decay which no amount of brushing could prevent. In addition to helping to harden tooth enamel their new remineralisation substance could also be used to strengthen bones. 7. Precious coral reef no longer in decline According to The Telegraph, Belize's coral reef has seen a great deal of recovery in recent years. UNESCO had placed the Mesoamerican reef on its list of threatened natural wonders but it announced in June that the underwater habitat – essential to many species of marine life – was no longer in decline. UNESCO took the unusual step of heralding many of the steps the government of Belize had taken as being 'visionary'. In 2012, over 90 per cent of the country voted in favour of banning offshore oil exploration to help save the marine ecosystem. Reef return: the Belize coral reef is recovering well 8. Australian medics find new approach to administering needles The Royal Children’s Hospital in Melbourne has been experimenting with delivering nitrous oxide to patients who suffer from a fear of needles in hospital. The approach was found to be particularly effective with people who suffered from certain developmental disorders and who were looking for a way to remain calm as intravenous drugs were given. According to Pharmacy News, over 200 children were treated in this way during the study – positive news for anyone with a fear of needles. 9. Total renewable power announced in City of London The Corporation of the City of London announced in June that it fully expected to be powering all of the so-called square mile area of the capital from renewable sources by the autumn. Given that so many people work and use energy-intensive servers in the city, this is no mean feat. The financial capital of Europe, the City of London also manages many green spaces around the city, such as Epping Forest. Wind of change: the City of London is using renewable energy 10. European airports go carbon neutral According to the International Airport Review, no less than four different airports in Europe were officially designated as being carbon neutral in June. Last year the European airport industry committed itself to having at least 100 airports accredited in this way by 2030. The number has now just risen to 34 thanks to the new ones on the list. London Stansted and Brussels Airport joined Treviso and Rome Ciampino in being named as carbon neutral airports. The programme has accounted for a drop in the release of 163,277 tonnes of carbon dioxide into the atmosphere from the air hubs in question – positive news for any air passenger. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

Making your bed in the morning may seem like a trivial chore, but it's one that many of us don't bother with. But, as Dee Marques explains, taking just a few moments to make your bed could set you up mentally for the rest of the day – and beyond. Many of us can probably remember one not-so-great memory from our childhoods: our parents instructing us to make our beds in the morning! Many years later, some adults still have mixed feelings about this habit. In fact, making or not making the bed seems to be a controversial topic. In some ways, it even defines personalities; you may have heard the tongue-in-cheek expression that there are two types of people in the world – those who make their beds and those who don’t. Of course, whether we make our bed or not is a personal choice, but, interestingly, it can have an impact on our mental well-being. So, which side of the bed-making debate do you lay on? If you're rushing to get to work or take the kids to school, tidying your sleeping space might be the last thing you want to do, but it turns out that taking a minute or two to do just that could have a positive impact on the rest of your day. Why you should make your bed every day Retired US admiral William McRaven once said that “if you want to change the world, start by making your bed”. He even wrote a book about it, the aptly entitled Make Your Bed. But McRaven isn’t the only well-known personality to extol the virtues of this orderly habit. Canadian psychologist Jordan Peterson also said something along those lines when he wrote that one of the key rules for life is cleaning your room, which, of course, also includes making your bed. When reading these statements, you might wonder what does making your bed have to do with bringing change to the world? Making your bed builds a foundation for other good habits The short answer is that making your bed is a healthy habit that ensures you start your day with an accomplishment. Even if this specific task of bed-making seems small, it can make a big difference to your mindset for the rest of the day. Indeed, your internal dialogue can go from “today I didn’t accomplish much, I didn’t even make my bed!”, to, “even if nothing else goes well today, at least I bothered to make my bed!”. In fact, good habits and the positive attitude they cause are the cornerstones of healthy change – which can start in your own bedroom. Five reasons to make your bed daily There are other benefits to making your bed every day, beyond the powerful impact on habits, daily structure and internal stability. 1. It encourages order and organization There’s something visual about a made (or unmade) bed. The first transmits the idea of order, whereas the second does exactly the opposite. Living in a messy environment has been linked to some mental health conditions, like depression, and it could also suggest that a person is struggling to cope with problems or feeling overwhelmed. On the other hand, psychologists believe that organization helps with stress reduction, and that disorganization can impair our ability to focus. The opposite is also true; making your bed is a step towards getting your room or house organized. 2. It improves self-confidence Making your bed every day may seem trivial, but the action can serve as a reminder that you’re in control of at least one thing in your life. Like other habits, making your bed daily requires responsibility and commitment. Knowing that you can set your mind to something and persevere day after day can increase your personal satisfaction levels and improve your confidence in your own abilities. “Making your bed every day may seem trivial, but the action can serve as a reminder that you’re in control of at least one thing. Like other habits, making your bed daily requires responsibility and commitment.” This habit can be 'practice' for other tasks that may lie ahead and make you feel more confident about your ability to tackle them. There’s some pride in saying “I did this today”, or, “I took care of my immediate environment first thing in the morning”. 3. It can help you sleep better Getting better sleep is essential to our mental and physical health, but there are lots of things that can interfere with restorative sleep. The brain controls part of the sleep cycle, so if it detects something uncomfortable, the quality of your sleep may be affected. RELATED: 14 sleep hacks to get a good night's rest That 'something' can be invisible (like worrying about something before heading to bed) or visible, like the tidy bed you made in the morning. The sight of a made-up bed can send a signal to the brain to make sleep more appealing and less vulnerable to disruption. Making your bed every day could help you to sleep better shutterstock/Prostock-studio 4. It prepares you for bigger challenges One of the reasons behind inaction or demotivation is skipping steps when goal setting. For example, someone who wants to start exercising can frame the goal as, “I want to work out every day”. But if they don’t start by exercising one or two days a week, the whole goal seems unattainable. The same applies to making your bed. By doing this, you’re setting up the basis for adopting bigger goals or routines. And if you’re the type of person who resists the idea of making the bed every morning, knowing you can push past the resistance can prepare you for bigger challenges. 5. It's the foundation of other good habits A survey with 68,000 participants found that people who made their beds daily felt more satisfied with life and felt better physically than those who didn’t. And while we can’t establish a direct causal link between making your bed and being happier, it can be a roundabout way to higher well-being. “When making your bed becomes a daily habit, expect to see improvements in your organization skills, self-confidence and even your sleep quality.” This is mostly because sticking to a productive habit makes it easier to develop other good habits. And the more good habits in our life, the more we are investing in our physical and mental health. Some tips if you struggle making your bed daily If you've decided to be more consistent in making your bed every day, you may face the typical resistance that is felt when adopting new habits. This can materialize in the form of excuses, low motivation, procrastinating, etc. Here are some tips to help you with that: Start with a manageable and specific goal. If you're goal isn’t too overwhelming, you’re more likely to go through with it. For example, instead of saying “I will always make my bed”, start with “I’ll make my bed every day this week”. Connect the new habit to an old habit. This is a useful of way of not conveniently 'forgetting' to make your bed when you’ve decided to do it every day. For example, if you shower every morning, leave the bath towel on your bed, so you’ll have no option but to see the unmade bed when you pick up the towel before showering. Use a visual reminder, like a Post-it note on your mirror or on the kitchen cupboard. You could also set an alarm on your phone. If you're still struggling, get help from a friend or family member. Just letting someone know of what you’re trying to do and asking them to check on you can improve accountability levels. Take 'failure' the smart way. If you don’t make your bed one day, don’t let it become an excuse for not doing it ever again. We all have setbacks when creating new habits. What matters is finding out what causes those setbacks and what we can learn to prevent them from happening again in the future. Takeaway: making your bed Making your bed is a positive habit that takes little effort once you push past the initial resistance. Indeed, when this becomes a daily habit, you can expect to see improvements in your organization skills, your self-confidence, your ability to create other good habits, and even your sleep quality – these are all fantastic benefits for something that only takes a couple of minutes of your day! • Main image: shutterstock/Crime Art happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Self Care | Courage | Acceptance Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

With 5 June being World Environment Day, we wanted to highlight some uplifting environmental stories for this month's Bright Side. Ed Gould rounds up his Top Ten from the past month. There were plenty of positive news stories that didn't necessarily get the attention they deserved in May. In fact, many of them related to the global environment which – perhaps understandably – was not always top of the mainstream media's agendum during a worldwide emergency. And, as it's World Environment Day on 5 June, let's take a look at some stories which will hopefully mean great things for the globe. 1. Endangered gibbons back from the brink Numerous news outlets, including the South China Morning Press, reported that a decades-long project to conserve the remaining numbers of Hainan gibbons has had major success. The number of gibbons had dropped to as low as ten in the 1970s following the loss of habitat, and they are thought to be the rarest apes on the planet. However, for the first time since then, their numbers have exceeded 30. Although still endangered, this is a big success for conservationists given the gibbons' low birth rate. Hanging around: Hainan gibbons have made a comeback 2. New disposable bottles will degrade naturally Rather than using fossil-fuel derived plastics for their disposable bottles, two big drinks manufacturers have announced their backing for a plant-based alternative. Coca-Cola and Carlsberg both said in May that they would help to upscale the production of these biodegradable bottles, which have been developed in the Netherlands. According to the Guardian, the bottles can be recycled, but won't last for more than a year if they're disposed of instead. 3. Deforestation success for indigenous Brazilian group Although illegal logging remains a serious problem in many parts of the world, including the Amazon basin, one group of indigenous Brazilians has won a lengthy court case to protect their corner of the world. A report in Latin Post stated that the Ashaninka people had won their day in court following a 20-year legal battle with loggers operating in their area. The equivalent of US$3 million has been awarded to the group in a compensation judgement handed down by the courts. 4. India sees a drop in carbon emissions As fewer people flew or took to their cars, May was a month that saw less carbon-intensive usage than usual in many developed economies. In India, the drop in carbon emissions was even more remarkable because the country has seen year-on-year rises for over 40 years. The BBC reported that India's lower energy usage was part of of the marked change seen in the first quarter of 2020. However, it also pointed out that the uptake of renewable sources of energy was now becoming widespread in the country, indicating this may be a long-term change – let's hope so. A typical India street scene shutterstock/Radiokafka 5. Garlic could help fight global warming Garlic is an everyday ingredient in many parts of the world, but could it play a part in saving it? Some Swiss bio-engineers think so. According to The New York Times, trials are now ongoing in the UK with the foodstuff being used as part of a supplement in the dietary intake of dairy herds. The cleverly-named Mootral feed supplement works by reducing harmful bacteria in the stomachs of cows. With less flatulent herds, it's believed that methane carbon emissions in the dairy sector could drop by over 30 per cent. According to the makers, the use of garlic will also help cows to burp less too! 6. BBC launches mindfulness app for kids Mindfulness may have helped many people during the recent Coronavirus crisis. However, getting younger children to be more mindful has been something of a challenge, especially as many have been outside of traditional schooling environments. The BBC launched an app to meet the demand for mindfulness among children called 'Your Mindful Garden'. It includes activities such as raking virtual sand and breathing exercises for younger ones to help them understand some of the concepts involved. The app is voiced by the actor Stephen Fry and is designed for daily use. RELATED: The benefits of meditation for kids 7. Rare bee spotted for the first time in years Whether a result of more people looking at nature or recent changes to pollution levels around the globe, some rare species have been spotted recently. Few were more scarce than the blue Calamintha bee, which was seen for the first time in years, creating a buzz in the United States. According to Fox News, the Osmia Calaminthae, a species of bee that was so rare it was thought to have been extinct, was spotted by Chase Kimmel, a researcher who works at the Florida Museum of Natural History. It's the first documented case of the rare bee in over four years! This small blue bee is making a big buzz! flickr/Bob Peterson 8. Huge solar plant announced for Nevada According to GreenTech Media, the world's largest solar plant has been given the green light. It will be built in Nevada and is expected to be able to produce 690 megawatts of energy once it's up and running. The Gemini Solar Project is expected to create about 900 construction jobs and will be completed by 2022. 9. Danish green hydrogen gets a boost The Financial Times reported that half a dozen Danish companies have come together in order to produce green hydrogen as an environmentally friendly fuel for heavy industry and the transportation sectors. The move will lead to one of the largest such plants in Europe. It's part of Denmark's attempts to be carbon neutral by 2050 and could mean that the use of natural gas in the country as a fuel is phased out by as soon as 2027. The conglomerate of green energy production has been backed by big names in the Danish energy, shipping and logistics industries. 10. US company uses rubbish for green hydrogen In another green hydrogen announcement made in May, a Californian company said it would soon start processing 42,000 tons of solid domestic waste to turn it into clean fuel. According to American press reports, the scheme will involve the use of household rubbish on a scale never previously seen before, which will make its price as competitive as other forms of hydrogen fuel. It's thought that landfill sites full of rubbish will now be able to be turned into clean energy and even collected rubbish will be taken directly to their processing plant. SGH2, the company behind the move, has partnered with the city of Lancaster to trial the scheme. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Corney Harnish examines how playing games can actually improve your life, leave you feeling better than ever, and create a social impact. Are you someone who is skeptical about games? Do you believe that they are bad for our youth or can cause social issues among people? You’re not alone. This debate over whether or not video games negatively affect us has been going on for years. However, it turns out that it depends on what games you're playing. There is great evidence that some games actually are good and can positively impact us! These are called Games for Change. There’s a community of amazing people who have been working on these types of games for the last 15 years through the Games for Change festival that’s happening right now in NYC. Creators and social innovators are driving real-world change by empowering people to take social action through games. These savvy techies are working on cutting-edge technology that leverages games for change making an impact in the civic sector, directly addressing issues around social justice, human development, as well as environment and responsible citizenship. “Creators and social innovators are driving real-world change by empowering people to take social action through games.” Beyond this, games are being used to transform education in and out of school, making learning a fun and easy process! And, even more, gaming is being explored to improve health, fitness, cognitive skills, and mindfulness through interactive experiences and new technologies. Pretty versatile or what?! So what kind of positive impact do games have? Playing games can bring together fundamental aspects of psychology, sociology, and technology to engage people for social change. For starters, it allows children to develop and experience life in a safe environment. Additionally, it encourages people in general to pursue their ambitions, develop a realistic framework for achieving them, and improves our emotional intelligence. [1] Fair game: playing video games does have benefits And, what’s great, game designer Mary Flanagan outlines four ways video games can have a positive behavioural and social impact: Encourages open-mindedness Provides an easier way to spread messages and tell stories Develops new mental associations Provides multiple perspectives for people to view situations [2] Any cool examples of these Games for Change? Yes, of course! One that Better World International has developed, and that I have been working on directly, is a great example: The Good Cards: a digital platform and mobile app that empowers and motivates people to do good deeds and track the ripple effect they’ve inspired. Through partnerships with schools and community groups, we create customized missions for social action like our environmental clean-up mission we did with EliteYouthTour. The Good Cards also guides individuals in doing good for themselves and those around them to make a positive impact in their community. Game on: playing some types of games can have a positive impact Or, there’s SuperBetter, which is a meaningful creation from Jane McGonigal, a leader in the field of gamification. “SuperBetter increases resilience – the ability to stay strong, motivated and optimistic, even in the face of difficult obstacles. Playing SuperBetter makes you more capable of getting through any tough situation — and more likely to achieve the goals that matter most to you.” [3] One other impressive example is Zombies, Run!, a mobile app that makes fitness and running fun. Players have to complete a sequence of missions to rescue survivors, pick up supplies, and defend their home all while trying to avoid the zombies. It’s a neat little way to make running more exciting. Woah, that’s awesome! What does the future look like? This is something that is absolutely limitless with the technological advancements we are experiencing. At the moment, the field of gamification is trending. Briefly, gamification is the application of motivation psychology with game mechanics to inspire people to engage in a specific behavior that they might not have been motivated enough to do on their own. This has the potential to result in applications that help improve productivity and office culture in companies, empower people to build the daily habits they strive to have, and make learning a seamless process. Yet, there’s more. Virtual Reality (VR) is going to change the future of gaming. This rapidly-evolving technology will have an incredible impact, whether in healthcare, entertainment, or space exploration. For example, VR is to be used to train surgeons, helping them receive substantial practice before they move on to live humans. [4] “This is something that is absolutely limitless with the technological advancements we are experiencing. At the moment, the field of gamification is trending.” So, there’s a lot of groundbreaking stuff going on. It’s not just about making money anymore; there are a lot of people and organizations out there who want to make a difference to the world we live in. One last thing, how can I get involved? Grab a Good Card and see how far your ripple effect of kindness will last. Find a game from the list at Games for Change and start making a difference by having fun! ● Written by Corey Harnish The poster child of community, Corey is a great listener and huge believer in humanity. Currently the CEO of Better World International a 501c3 tech nonprofit, Corey is leading The Good Cards development; an innovative online-gaming platform and app that engages people worldwide in doing good deeds for happiness and global sustainability. Corey is an AmeriCorps VISTA Alumni, an Honorary Rotarian of Rotary International, as well as a volunteer of Defy Ventures, providing business coaching to EITs (entrepreneurs-in-training), and an active personal life coach. Corey empowers individuals and communities and help them to flourish through personal development coaching and community service involvement. An aspiring Social Justice activist with a passion for community/sustainable development, service learning, juvenile justice rehabilitation, and brain-based coaching.

Letting go of the past isn't easy – especially when we are hardwired to hold on to certainty – but doing so isn't helpful. Psychologist Stanislava Puač Jovanović explores nine ways you can learn how to let go of the past for good and move forward with your life. Letting go of the past is one of the toughest challenges most of us face at one point or another. Sometimes we hold on to relationships that are long gone. We miss our loved ones who have passed away and cannot accept the fact that they are now our past. Other times, we might cling to our previous successes and fail to see that we are no longer at the top of our game. Very often, we cannot let go of grudges and past hurts. If you once had a dream, an ambition, a plan that now does not seem to be realistic, you know how hard it is to let it go. However, holding on to the past — be it bad or good — makes you unable to live in the now. It limits your possibilities for growth and transformation. So, how can you let go of the past — and why should you? Why can we not let go of the past? You’ve probably had your share of letting go of the past. We are inevitably exposed to losses as time and events pass. We do not want to — and often do not know how to — let go of the past. Yet, the reality of living forces us to. Among all the material and immaterial things I had to let go of, I found the hardest thing to give up was my past Self. When I was 28, I made a surgically-precise cut from my life (for the wrong reason). I simply removed myself from absolutely everything that once comprised my existence; I sold my apartment and all my stuff, moved to another country, cut ties with all my friends, quit my hobbies, abandoned ambitions and interests, changed my habits. I bestowed my thoughts and memories to a person who crudely distorted them and imposed a foreign perspective into my mind. Long story short, seven years later, I have found that I cannot get all that back. Little of my old life could be restored for one reason or another. Most importantly, I have changed. And I have realised that I painfully miss some parts of my old Self. Letting go of the past is necessary to advance After that realisation, I spent another year sorely yearning to feel like I once used to. I felt that letting go of the past at that point would mean that I had forsaken any chance of feeling like myself again. What I experienced is backed up by scientific findings. Research confirms that we tend to hold on to things because they feel like parts of our identities. If we let them go, we might lose ourselves. I know I have feared this option often. In a series of experiments back in 1990, Baumgardner, a known psychologist, revealed that the more we know ourselves, the more we like ourselves. So, maybe you know yourself as a person who is in a relationship with a certain person. Or, you might define yourself as someone who has ‘that’ specific job — even if you hate it. Then, if you let go of those things, who will you be, who are you? And will you like yourself? In other words, no matter how horrible an experience we may be living, it is something we know about ourselves. For this reason, we usually do not know how to let go of the past. Indeed, we are wired to cling. It feels familiar. It feels safe. Humans need certainty, and much of our institutions, tradition, religion and interaction revolves around this need. This is why the art of letting go is so difficult to master. How to let go of the past: nine tips When you decide it is time to refresh your mind and embrace letting go of the past, you might find yourself short of skills to do so. Where to begin? How to let go effectively? Here are nine tips to help you master letting go of the past and making it your new life philosophy. 1. Journal or talk to someone Sometimes we are too much in our heads to be able to let go. I have often found that things I hold on to remain powerful because I keep them in my mind in some intangible form. As soon as I talk about them or write them down, they begin to lose the control they have over me. RELATED: Journaling techniques – travels to our interior When we try to give our emotions enough structure to be communicated or written down, we start analysing them using higher cognitive processes. We take them out of a purely affective area. Often this is enough to help you see the clearer picture and recognise that you are ready to release the past and move on. 2. Abandon the need to be the rightful hero When we get hurt by someone (or wronged by life’s unfairness), we might ruminate about it for months, years even. And when we mull over the insult repeatedly, we strengthen its effect on us. It becomes more important — a part of who we are. We put the hurt at the centre of our experience. As a result, we expose ourselves to the risk of becoming depressed, as brain imaging studies have determined. “We are wired to cling. It feels familiar. It feels safe. Humans need certainty. This is why the art of letting go is so difficult to master.” Therefore, letting go of the past means stopping the efforts at being the hero, the rightful one. Yes, you were mistreated. Make peace with it and move on. 3. Do not let others define you We sometimes do not know how to let go of the past because we feel that others did something to us. So, we expect others to fix it, too. However, the art of letting go is, at the same time, the art of regaining control. You can choose how you react, no matter what others do and what happens to you. You decide when it is enough and when you will move on. 4. Become an optimist Research has found that humans are more inclined to attend to, learn from, and use negative information far more than positive. Furthermore, the more we focus on something, the more it becomes our habit of thinking and seeing it in ourselves. Stay optimistic for the future shutterstock/asife So, it follows that it's more beneficial to develop an optimistic outlook. Use the Pygmalion effect and start creating an appealing future for yourself. It will make letting go of the past much easier, because you will have something better to move towards. 5. Forgive yourself One of the hardest obstacles when letting go of the past is forgiving yourself. Even when you manage to release grudges against others, a residual self-blame might stop you from truly moving on. So, you made a mistake — picked the unsuitable person as a spouse, chose an unfulfilling career, misjudged situations and took the wrong path. That is all right — we all err. Accept it and move on. Because the one mistake you are making right now is not letting go of the past. And that is one thing you can change right now. 6. Build the capacity to be present Practising mindfulness, or being present in the moment, is a vital skill, especially when it comes to releasing the past. However, at the same time it is one idea many of us find difficult to build. That's because lots of people are focused either on the past or the future. RELATED: Mindful behavior – 13 practical mindfulness tools Build your ability to be mindfully present in the now. With time and practice, your mind will acquire the habit of recognising where (and when) your life truly occurs and the past will stay where it belongs. 7. Create distance from the past Letting go of the past might seem impossible simply because you remain too closely involved with its reminders. My father used to compare similar situations to having your hand stuck in a meat grinder while all you do is take painkillers; until you remove your hand out of what is causing the pain, you are not really doing anything to solve the problem! Therefore, whenever possible, consider ways to create a psychological or physical distance from the past events, relationships or situations you need to let go of. Perhaps you need to move away from an area to avoid a past lover or estranged family member. Or maybe stop going to that bar you used to love hanging out in with your (ex) best friend. Not being taken back to that place all the time will help you let go of the past. Create distance from your past and move on shutterstock/24Novembers 8. Recognise that letting go of the past means growth When I was having a hard time letting go of the past, it was because I feared losing myself. I practically deleted my life and lived that way for years. After I was done with that, understandably so, I had a strong need to get my old Self back. “Letting go of the past might seem impossible because you remain too closely involved with its reminders. Consider ways to create a psychological or physical distance from the past events, relationships or situations you need to let go of.” However, after some time, I realised: my old Self had disappeared. And this is all right. Some parts did survive and resurfaced after I recovered. They make up my psychological core. Others are forever gone. Still, I ought not to mourn them forever. Nothing ever stays the same — nor do we. So, instead of sticking to the past and grieving, embrace change as growth. Take your experiences and transform them into something greater than who you were before. 9. Create empowering rituals When you are learning how to let go of the past, creating empowering, healthy rituals can help you. Engage in self-care. Eat healthily, sleep well, exercise, read, meditate. Love and praise yourself. By doing so, you are building your confidence and a sense of being deserving of good things coming your way. You will start living mindfully and looking forward to the future with confidence and curiosity — instead of being stuck in past experiences. Letting go of the past to embrace the future Learning how to let go of the past is not an easy task. Prepare to be challenged every time you face the necessity to do so. Indeed, your inborn psychological make-up will probably strongly oppose letting go of the past. That's because we like to hold on to things, experiences, and people — even when they are undoubtedly bad for us. However, when you manage to rewire your mind and learn to surrender the past when the time comes to do so, you learn to live life to the fullest. How? By opening yourself up to the opportunities. To what comes next. To growth. So, start today. What have you been latching onto that needs to be set free? • Main image: shutterstock/Song_about_summer 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 Authenticity | Courage | Resilience 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.