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Instead of striving for happiness through end goals or objects, try cultivating day-to-day well-being. Because, as Calvin Holbrook explains, science shows that happiness really is a journey and not a destination. 'Happiness is a journey, not a destination’ is an often-heard saying, and many people would argue that the search for well-being is the greatest motivator of all humankind. But does this motto really hold true? And what does science have to say on the subject? The expression suggests that humans shouldn’t believe that reaching a certain life goal will award them with happiness. The destination in question could be one of numerous end-points we're often striving for in life: that dream job, buying a first home, meeting the perfect partner, or snagging that huge pay rise you've been working so hard for. RELATED: Money can't buy happiness (except when you spend it like this!) Chances are if you do reach one of your destination life goals, you may indeed feel happier – but only temporarily. Why? Because of our happiness set-point. Happiness journey vs destination: set-point One theory in happiness research puts forward that humans have a so-called happiness ‘set-point’. According to psychologist Sonja Lyubomirsky, this genetic set-point makes up about 50 per cent of our happiness levels – the rest coming from our circumstances and how we live life. Enjoy the ride: happiness is a journey, not destination. shutterstock Our set-point largely determines our overall well-being, and all of us have different levels. Therefore, those with higher set-points will be happier most of the time compared with those that have a less joyful outlook (due to their lower set-point). Going through our life journey, we oscillate around this set-point. Unhappy life events shift happiness levels below their set-point while positive or exciting events boost your happiness levels above it. RELATED: Is happiness genetic? However, sooner or later, when that event becomes normalized or changes, happiness levels return to the original set-point (for example, when we feel the 'holiday blues' after coming back from the high of a recent holiday). Likewise, once you reach your supposed happiness destination, it may not last, or something may get in the way of the perceived happiness you thought it would bring. For example, after getting what you thought was your dream job, you actually discovered it brought you a lot of negative stress due to the additional workload (and your demanding new boss). That dream new apartment you bought? Well, the noisy neighbours upstairs are doing their best to destroy your peace. Just met your 'perfect' partner? You'll soon discover all the things about them that drive you up the wall! Well, you get the picture. “Chances are if you do reach one of your destination life goals, you will indeed feel happier – but only temporarily.” Additionally, at some point these final destinations may dissolve all together. Indeed, as the only consistent thing in life is change, believing that happiness is a destination rather than the journey itself makes little sense. In fact, this pursuit of happiness – the constant desire and drive to achieve things we believe will boost our well-being and joy – often ends in disappointment (the so-called ‘happiness trap’. ) Improving your journey to happiness As discussed, according to Lyubomirsky, our genetic set-point is responsible for around 50 per cent of our happiness. The remainder depends on our circumstances (10 per cent ) and our life activity (40 per cent). However, some studies suggest that by changing our day-to-day life activity – focusing on our journey and not a final destination – we can boost our internal set-point to a higher level and become happier. Indeed, there are many smaller, everyday activities we can choose to improve our general well-being. So, here are five that you can employ right away. 1. Be kind Studies show we can fix our happiness set point higher by helping others. In fact, according to one — analyzing data from the German Socio-Economic Panel Survey – the trait most strongly linked to long-term happiness increases is a regular commitment to altruism. It showed that the more compassionate we are, the happier our life journey seems to be. RELATED: The benefits of kindness This was backed up by another study by Sonja Lyubomirsky published in the Review of General Psychology in 2005. When she had students perform five weekly acts of kindness over a period of six weeks, they noticed a significant increase in happiness levels compared to a control group of students. 2. Practise gratitude Cultivating gratitude is scientifically-proven to increase your happiness journey, and is one of the simplest life changes you can make as it requires little effort. “As the only consistent thing in life is change, believing that happiness is a destination rather than the journey really makes little sense.” According to a 2003 report in the journal of Social Behavior and Personality, grateful people tend to appreciate simple pleasures (defined as "those pleasures in life that are available to most people”). Indeed, a study published in The Journal of Happiness Studies showed that writing a daily or weekly gratitude journal can make finding happiness easier. 3. Meditate Starting your day with just five to 10 minutes of meditation will help you to develop your happiness. Try meditating in the morning shortly after waking: the immediate heightened inner clarity it will give you will set you up for the rest of the day. In fact, the benefits of meditation are many. There are numerous studies that show that it can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. Inner focus: meditation will help your happiness journey And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person: regular meditation practice can literally rewire your brain so you can become happier. 4. Build quality relationships If happiness is a journey and not a destination, then it’s the people that are with you on your journey that can make all the difference. Science is clear on this: you can find and maintain happiness through developing quality relationships. Humans are a social species and need regular contact. In a 75-year, multigenerational study, Robert Waldinger measured happiness levels in people from Boston’s poorest neighborhoods. He found that the most joyful were those with high-quality social connections. 5. Choose happiness Bronnie Ware, a palliative care nurse who devoted her career to working with end-of-life patients, found a theme in those coming to the end of their lives: they has a deep regret about not ‘letting’ themselves be happy. Ware, the author of The Top Five Regrets Of The Dying, penned a blog for the Huffington Post, in which she wrote: “Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called 'comfort' of familiarity overflowed into their emotions, as well as their physical lives. “Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again ... Life is a choice. It is your life. Choose consciously, choose wisely, choose honestly. Choose happiness.” RELATED: Cherophobia – the fear of happiness explained Conclusions All to often we are led to believe that by obtaining goals or possessions we will feel happier. But the reality is – and science agrees – that when we reach those destinations, our happiness levels quickly return to their original set-point. Indeed, happiness often leads to success, but success does not always lead to happiness. Instead, research shows that the best way to maintain consistent well-being is to focus on the everyday changes you can make in your life, with altruism, gratitude and quality relationships being important factors: happiness really is a journey and not a destination. In fact, research in the field of positive psychology has shown that happiness is a choice that anyone can make. As psychologist William James put it, “The greatest discovery of any generation is that a human can alter his life by altering his attitude.” ● Main image: shutterstock/Olga Danylenko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Friendship | Empathy | Deep listening | Loneliness Written by Calvin Holbrook Calvin edits our magazine, as well as being an artist, lover of swimming, nature, yoga, dancing to house/techno, and all things vintage! Find out more.

Du möchtest durch bestimmte Ziele oder Anschaffungen glücklich werden? Versuch lieber, dein tägliches Glück zu fördern! Calvin Holbrook zeigt anhand den Erklärungen der Wissenschaft, dass Glück wirklich kein Ziel, sondern eine Reise ist. „Glück ist eine Reise, kein Ziel“ - dieses Sprichwort hört man oft. Und viele Leute würden wohl zustimmen, dass die Suche nach Wohlbefinden der größte Antrieb der gesamten Menschheit ist. Aber stimmt dieses Sprichwort wirklich? Was hat die Wissenschaft dazu zu sagen? Das Sprichwort legt nahe, dass Menschen nicht glauben sollten, das Erreichen eines bestimmten Lebensziels würde sie glücklich machen. Das fragliche Reiseziel könnte beispielsweise der eine Traumjob sein, das Finden des perfekten Partners oder das Gehalt nach einer Lohnsteigerung, für die man so hart gearbeitet hat. Die Chancen stehen zwar gut, dass du dich glücklicher fühlst, wenn du eines deiner Ziele erreicht hast – allerdings nur vorübergehend. Warum das so ist? Wegen unseres Glücks-Sollwert oder dem sogenannten "Set-Point". Glück: Reise vs. Ziel und der Set-Point Eine Theorie der Glücksforschung behauptet, dass der Mensch einen sogenannten „Set-Point“ (Sollwert) des Glücks hat. Der Psychologin Sonja Lyubomirsky zufolge, macht dieser genetische Sollwert etwa 50 Prozent unseres Glücksniveaus aus - der Rest bedingt sich durch die Umstände in denen wir leben und wie wir leben. Genieß den Weg: Glück ist eine Reise, kein Ziel. shutterstock Unser uns innewohnender Sollwert bestimmt weitgehend unser allgemeines Wohlbefinden, und wir alle leben mit unterschiedlichen Stufen dieses Wertes. Daher sind die Menschen mit höheren Sollwerten meistens zufriedener als diejenigen, die weniger freudige Aussichten haben (aufgrund ihres niedrigeren Sollwerts). VERWANDTES THEMA: Ist Glück genetisch bedingt? Auf der Reise durch unser Leben werden wir uns um diesen Sollwert herum bewegen. Unglückliche Lebensereignisse verschieben das Glücksniveau unter deinen Sollwert, während positive oder aufregende Ereignisse dein Glücksniveau darüber erhöhen. Jedoch werden wir früher oder später, wenn sich die Ereignisse normalisieren oder verändern, auf unseren ursprünglichen Sollwert zurückversetzt. Dies passiert zum Beispiel, wenn wir den ‚Holiday Blues‘ spüren, nachdem wir aus dem Hoch des letzten Urlaubs zurückgekehrt sind. Ebenso kann es sein, dass das Glücksgefühl nicht anhält, nachdem du ein vermeintliches Ziel erreicht hast, oder ein neues Problem lässt dich das Glück nicht so erleben, wie du es erwartet hast. Nachdem du beispielsweise deinen Traumjob gefunden hast, stellst du fest, dass dieser durch die zusätzliche Arbeitsbelastung (und den anspruchsvollen neuen Chef), viel negativen Stress mit sich bringt. Oder die neue Wohnung, von der du dir so viel erhofft hast? Die lauten Nachbarn tun ihr bestes, um den Frieden zu stören. Du hast gerade den „perfekten“ Partner getroffen? Dann ist es nur eine Frage der Zeit, bis du all die Dinge entdeckst, die dich an ihm stören. Es gibt unzählige Beispiele für dieses Phänomen. „Die Chancen stehen zwar gut, dass du dich glücklicher fühlst, wenn du eines deiner Ziele erreicht hast – allerdings nur vorübergehend.“ Irgendwann können sich alle diese vermeintlichen Glücksziele in Luft auflösen. In der Tat ist das einzig beständige im Leben die Veränderung. Da macht es wirklich wenig Sinn zu glauben, man könnte ein Ziel erreichen, und infolgedessen dauerhaft glücklicher sein. Tatsächlich endet dieses Streben nach Glück - das ständige Verlangen und der Antrieb, Dinge zu erreichen, von denen wir glauben, dass sie unser Wohlbefinden und unsere Freude steigern werden - oft in einer Enttäuschung (die sogenannte „Glücksfalle“). Verbessere deine Reisebedingungen auf dem Weg zum Glück Wie oben beschrieben, ist laut Lyubomirsky unser genetischer ‚Set-Point‘ für etwa 50 Prozent unseres Glücks verantwortlich. Der Rest hängt von unseren Lebensumständen (10 Prozent) und unserer Lebensaktivität (40 Prozent) ab. Einige Studien deuten jedoch darauf hin, dass wir durch Veränderungen unseres Alltags - also während wir „unterwegs“ sind – unseren voreingestellten Sollwert auf ein höheres Niveau bringen und dadurch glücklicher werden können. Tatsächlich gibt es viele kleine alltägliche Handlungen, die wir ausführen können, um unser allgemeines Wohlbefinden zu verbessern. Hier sind fünf, die du sofort anwenden kannst. 1) Sei gütig Studien zeigen, dass wir unseren Glückssollwert nach oben verlegen können, indem wir anderen helfen. Einer Studie zufolge - in der Daten aus der repräsentativen Wiederholungsbefragung des Sozio-ökonomischen Panels analysiert wurden - ist das Merkmal, das am stärksten mit der Steigerung der langfristigen Zufriedenheit zusammenhängt, ein regelmäßiges Bekenntnis zum Altruismus. Im Ergebnis scheinen wir umso glücklicher zu sein, je barmherziger wir handeln. Dies wurde durch eine weitere Studie von Sonja Lyubomirsky untermauert, die 2005 im Review of General Psychology veröffentlicht wurde. In dieser sollte eine Gruppe von Studenten fünf Mal wöchentlich eine gütige Handlung über einen Gesamtzeitraum von sechs Wochen ausführen. Nach diesem Zeitraum wiesen die Studenten im Vergleich zu einer Kontrollgruppe eine deutlich gesteigerte Zufriedenheit auf. VERWANDTES THEMA: Die Vorteile von Freundlichkeit 2) Dankbarkeit üben Es ist wissenschaftlich belegt, das es die Zufriedenheit erhöht, wenn man sich in Dankbarkeit übt. Außerdem ist das eine der einfachsten Lebensveränderungen die du dir vornehmen kannst! Schließlich erfordert sie kaum Aufwand. „In der Tat ist das einzig beständige im Leben die Veränderung. Da mach es wirklich wenig Sinn zu glauben, man könnte ein Ziel erreichen, und infolgedessen dauerhaft glücklicher sein.“ Laut einem Bericht aus dem Jahr 2003 in der Zeitschrift Social Behavior and Personality (für soziales Verhalten und Persönlichkeit) neigen dankbare Menschen dazu, die kleinen Freuden des Lebens mehr zu schätzen (definiert als "jene Freuden im Leben, die den meisten Menschen zur Verfügung stehen"). Tatsächlich zeigte eine Studie, die im The Journal of Happiness Studies veröffentlicht wurde, dass das Schreiben eines täglichen oder wöchentlichen Dankestagebuchs zu mehr Zufriedenheit führt. 3) Meditiere Beginne deinen Tag mit nur fünf bis zehn Minuten Meditation, um dein Glück zu fördern. Versuche morgens kurz nach dem Aufwachen zu meditieren: Die mentale Klarheit, die du dadurch erreichst, wird dich auf den Rest des Tages vorbereiten. Tatsächlich bringt Meditation viele Vorteile mit sich. Es gibt zahlreiche Studien, die zeigen, dass meditieren das Glücksniveau steigern kann, indem es Stresshormone reduziert. Außerdem verkleinert sich der Teil des Gehirns, der Angst steuert. Und, neben anderen Vorteilen, kann ständiges Grübeln gestoppt werden. Inneres Ankommen: Meditation hilft dir, deine Mitte zu finden Laut der Zeitschrift Psychology Today ist Meditation die wirkungsvollste mentale Übung, mit der es möglich ist, deinen Glücks-Set-Point zurückzusetzen, was dich wiederum zu einer zufriedeneren Person macht. Durch regelmäßige Meditation kannst du dein Gehirn buchstäblich neu verdrahten, sodass du glücklicher werden kannst. 4) Qualitative Beziehungen aufbauen Angenommen, Glück ist die Reise und nicht das Ziel. Dann können die Menschen, die dich auf dieser Reise begleiten, definitiv den Unterschied machen. In diesem Punkt ist sich die Wissenschaft einig: Menschen mit tiefen, qualitativen Beziehungen können mehr Zufriedenheit und beständigeres Glück erleben. Menschen sind eine soziale Spezies und brauchen regelmäßigen zwischenmenschlichen Kontakt. In einer 75-jährigen Studie über mehrere Generationen untersuchte Robert Waldinger die Zufriedenheit der Menschen in den ärmsten Stadtteilen von Boston. Er fand heraus, dass, unabhängig von ihrem sozialen Status, die Menschen am zufriedensten waren, die über hochwertige soziale Beziehungen verfügten. 5) Entscheide dich für Glück Bronnie Ware, eine Krankenpflegerin der Palliativmedizin, die ihre Arbeit den Patienten an ihrem Lebensende widmete, fand bei ihren Patienten ein immer wiederkehrendes Thema: Sie bedauerten es zutiefst, sich nicht „erlaubt“ zu haben, glücklicher zu sein. Ware, die Autorin von „5 Dinge, die Sterbende am häufigsten bereuen“, verfasste einen Blog für die Huffington Post, in dem sie schrieb: „Viele haben erst am Ende erkannt, dass Glück eine Wahl ist. Sie waren in alten Mustern und Gewohnheiten gefangen. Sie bewegten sich in ihrem Leben, emotional wie physisch, nur in der sogenannten Komfortzone.“ VERWANDTES THEMA: Cherophobie – die Angst vor dem Glücklichsein „Die Angst vor Veränderungen ließ sie, vor anderen und vor sich selbst, vormachen, dass sie zufrieden wären. Tief im Inneren aber sehnten sie sich danach, wieder einmal richtig zu lachen und mehr Albernheit in ihr Leben zu lassen (...). Das Leben ist eine Entscheidung. Es ist dein Leben. Wähle bewusst, wähle klug, wähle ehrlich. Wähle, glücklich zu sein." Zusammenfassung Allzu oft glauben wir, dass wir uns durch das Erreichen von Zielen oder Besitz glücklicher fühlen werden. Aber in Wirklichkeit ist es so - und die Wissenschaft stimmt dem zu -, dass unser Glücksniveau nach Erreichen dieser Ziele schnell auf seinen ursprünglichen Wert zurückfällt. Glück führt oft zum Erfolg, aber Erfolg führt nicht immer zum Glück. Stattdessen zeigt die Forschung, dass der beste Weg, um das Wohlbefinden langfristig zu steigern, darin besteht, kleine Veränderungen im alltäglichen Leben anzustreben. Dabei sind Altruismus, Dankbarkeit und qualitative Beziehungen wichtige Faktoren: Glück ist wirklich eine Reise und kein Ziel. Tatsächlich hat die Forschung auf dem Gebiet der positiven Psychologie gezeigt, dass Glück eine Entscheidung ist, die jeder treffen kann. Der Psychologe William James formulierte es so: "Die größte Entdeckung einer jeden Generation ist, dass ein Mensch sein Leben verändern kann, indem er seine Haltung ändert." ● Titelbild: shutterstock/Olga Danylenko Geschrieben von Calvin Holbrook Calvin kümmert sich um das englische happiness Magazin und liebt Schwimmen, Yoga, Tanzen und alle Vintage-Dinge. Hier erfährst du mehr.

Having lots of sex doesn't always mean it's fulfilling or lead to happiness. Indeed, as Sienna St-Cyr argues, factors such as the quality of sex and couple compatibility are far more important when it comes to achieving a happy sex life. If you've ever been told that lots of sex will lead to happiness, you might have heard correctly! There are many factors that go into that statement, however. Frequency of sex is just one factor to be considered. Couple compatibility, quality, and type of sex are also important. So, the link between sex and being happy seems to be there, but it also appears to be more complex. After reading an article on the frequency of sex and whether couples are having enough of it on Greater Good, I began thinking a great deal about the subject and whether or not it’s sex itself or something that goes along with the sex that leads to happier people. This led me to a few concepts to examine in detail when discussing the link between fulfillment, sex, and being happy. 1. Frequency of sex While the article on Greater Good points out that for many folks having a lot of sex makes them happier, it also states that this isn't the case for everyone. In fact, frequency without other important factors incorporated may actually make people unhappy. I was once with a partner that wanted sex daily. I, however, didn't. For one, it wasn't satisfying for me. This partner rarely put the time in to make it enjoyable, and he usually focused on his release over mine. This caused a depression in me. RELATED: Why I'll never ignore my sexual needs in a relationship again Brian Joseph Gillespie of the Department of Sociology at Sonoma State University carried out a study in 2016 where he found that couples taking part in frequent sex were only more satisfied if the sex was also of high quality. So, frequency is only a part of the equation when it comes to having a happy sex life. Frequent sex doesn't equal great sex (or make you happy) 2. Couple compatibility This brings me to sexual happiness and compatibility. That ex and I simply weren't compatible. He wanted quick sex and often and I wanted less sex with more build up. When I met my husband, he loved foreplay. He enjoyed putting the energy into turning me on. This shows that we were far more compatible because this energy was what I needed. I went from rarely reaching orgasm to sometimes having more than one in a sexual escapade. According to the Indian Journal of Endocrinology and Metabolism, reaching orgasm releases oxytocin, which is also known as one of the happiness hormones. The article on 'The Orgasmic History of Oxytocin' covers several areas of sexuality and the release of oxytocin. So, all the extra energy my husband put into me and all the additional orgasms led to more of this happiness hormone being released into my body. “The sexual connection I have with my partner leads to far more happiness if it's a positive one. Desiring the same things as a couple leads to positivity.” This sexual connection I have with my partner leads to far more happiness if it's a positive one. Desiring the same things as a couple leads to positivity. Putting the kids to bed together and reading them a story five nights a week, while only have sex twice a week, may, in fact, make for more satisfying sex. However, other couples may prefer sex seven days a week. Finding that partner we’re most compatible with is essential for achieving a happy sex life, even if the actual frequency of sex is less than before. Healthy connections and finding a compatible partner means we must be mindful of our needs and desires. 3. Quality of sex As mentioned above, having sex twice a week may be perfect for some partners. The biggest thing I've found out for myself, though, is that's it's the quality of sex rather than the frequency that matters. Is it sex I like? I can have sex for an hour, but ten-minute, super intense, sex is far more powerful for me. Because I enjoy the latter more, it means a deeper level and quality of sex. Longer, softer sex is still good, but not as strong for me. RELATED: What work can teach us about improving our relationships As Brian Joseph Gillespie also mentions in his April 2016 study, couples that had far less sex but felt they had quality sex were more satisfied with their sex lives. Sp, satisfaction contributes to a happy sex life too, as well as your overall happiness levels. It's a match: couple compatibility is one factor of a happy sex life This isn’t so clear, though, when it comes to other studies. The Journal of Economic Behavior & Organization also carried out research. It found that when they asked participants to have more sex, their fulfillment actually decreased! What I found interesting about this study is that it didn’t include crossovers as Brian’s did. So the folks taking part may or may not have desired that frequency, and that can lead to poor and ‘rushed’ quality. 4. Type of sex I'm convinced that the more we're self-aware and mindful of our needs around sex and happiness, the happier we will be. It can be related to oxytocin release or happiness with our partner(s). Or, it might be that when we honour our needs, we will be more satisfied because we’ll be seeking out the relationships and sexual encounters that make us feel good inside. RELATED: Altruism is sexy and leads to more sex One of the things that drives me batty as a sexuality educator is that so many people feel they need to have intercourse for it to be ‘sex’. I believe that this is not true. That's because there's oral sex, anal sex, masturbatory sex, and even tantric sex. Some may get just as much satisfaction from cuddling as others do a three-hour long missionary sex session. Cuddling releases oxytocin too. So, for asexual folks, this is likely to be far more satisfying than full intercourse. Conclusion: lots of sex doesn't equal happy sex What all of this research and my personal experience has taught me is that the topic of sexual activity and happiness is complex. What I find this all boils down to is that we have to be mindful of our desires and needs. Then we need to honour those desires and needs to be happy. There's no doubt in my mind that when I've walked away from a very satisfying sexual encounter, I'm giggly and flying high. This elevated mood can even last for days! Interestingly, some of the encounters that brought on this feeling have been quite short. And sometimes they vary in frequency as well. But they are still – by far – the most satisfying and happy-making for me. Other times I've had a lot of sex and often, but I didn't get that same high from it: I didn't giggle or walk away with a feeling of euphoria. Ride of your life: quality rules when it comes to happy sex But the most important factor from the list for me is the quality of sex I'm having. All of this connects because all of this involves being tuned into who we are. It’s the self-awareness and mindfulness that leads to us finding compatible partners with similar sexual desires, with the ability to turn mediocre into outstandingly – quality-filled – sexual encounters. If you’re interested in upping your happiness through increased sexual encounters – and I guess you are as you are reading this article (!), I’d suggest keeping these things to the front of your mind: Find a partner compatible with your life goals Talk about sex and sexuality, compare your desires Remember that quantity is not the same as quality Honour both people’s needs with compassion In essence, this is simple. Pay attention and honour one another. If you find your partner isn't ready to meet your needs or if you find you’re not willing to meet theirs and you are both profoundly unable to compromise, maybe letting go of that connection and being open to someone more compatible with your needs is the healthier way to go. “There's no doubt in my mind that when I've walked away from a very satisfying sexual encounter, I'm giggly and flying high. The elevated mood can last me days.” I was often taught that couples that love each other stay together until death. But I have never really bought into this belief. If I can’t make my partner happy, then I will love him enough to let him go so he can find happiness elsewhere. I'm sure the ex that hated foreplay and loved frequent sex has found his special someone that desires those same things. If we’d stayed together, we wouldn't have been happy. And that wouldn't have been due to lack of sex: we were having plenty of that, after all! So, in conclusion, honour your needs, talk about your desires, and listen to your partner when they tell you about their needs and desires. Then, act. For me, this has been the fastest way to a happy and fulfilled sex life. ● Main image: colourbox.com Written by Sienna Saint-Cyr Sienna Saint-Cyr is an author, advocate, and the founder of SinCyr Publishing. She speaks at conventions, workshops, and for private gatherings on the importance of having a healthy body image, understanding enthusiastic consent, using sexuality to promote healing, navigating diverse or non-traditional relationships, having Complex PTSD, and more. Sienna loves sharing her journey of healing and finding happiness with her readers. Along with writing erotica and romance, Sienna speaks at conventions, workshops, and for private gatherings on such sex-positive topics as a healthy body image, using sexuality to promote healing, and navigating diverse or non-traditional relationships. She writes for several websites. Find out more.

Du denkst, Glück kann man nicht kaufen? Das überprüfen wir nochmal! Schließlich führen Untersuchungen zu der Annahme, dass Geld das Wohlbefinden bis zu einem bestimmten Niveau verbessern kann. Aber wie Dee Marques herausfindet, wird das Glück im Wesentlichen davon beeinflusst, auf welche Weise man sein Geld ausgibt. Der Artikel wurde im Original im englisch happiness Magazin veröffentlicht. “Glück kann man nicht kaufen“. Wie oft hast du das schon gehört? Dieses alte Sprichwort spiegelt die allgemein akzeptierte Überzeugung wider, dass Glück eine innere Haltung ist, die sich nicht dadurch ändern lässt, wie viel oder wie wenig Geld wir haben. Manchmal haben wir jedoch das Gefühl, dass das nicht ganz richtig ist und dass Geld und Glück tatsächlich miteinander verbunden sein können. Gewiss haben wir alle schon einmal gedacht, dass wir mit etwas mehr Geld in der Tasche glücklicher wären. Wenn das Geld knapp ist, ist es nur natürlich zu glauben, dass wir uns mit ein wenig mehr davon besser fühlen würden, weniger gestresst und insgesamt glücklicher. Tatsächlich ist der Zusammenhang zwischen psychischer Gesundheit und finanziellen Problemen gut dokumentiert. Wenn dies der Fall ist, warum soll im Gegenzug Geld nicht glücklicher machen können? Was genau soll man denn nun glauben? Lasst uns einen Blick auf die Forschungsergebnisse dieser langjährigen Debatte werfen und die Verbindung zwischen Geld und Glück aufdecken. Glück und Geld: was sagt die Forschung? Laut einem Bericht der Gesellschaft für Psychologie Großbritanniens stehen finanzielle Probleme auf Platz acht der 18 häufigsten Stressursachen im Vereinigten Königreich. Ähnliche Ergebnisse wurden in vielen anderen Ländern, einschließlich den Vereinigten Staaten, Australien und Hongkong, erfasst. Glück lässt sich kaum kaufen. Die Ausnahmen sind hier aufgelistet. Andererseits ist 'finanzielles Wohlbefinden' einer der Hauptfaktoren, die zu Lebensqualität und zu allgemeinem Glück beitragen. Finanzielles Wohlbefinden darf daher nicht außer Acht gelassen werden, wenn man heraus finden will, ob man Glück kaufen oder eben nicht kaufen kann. Finanzielles Wohlbefinden bedeutet, dass wir genug Geld haben, damit wir uns keine Sorgen machen müssen, dass unsere Beziehungen, Gesundheit und Zukunftspläne davon beeinträchtigt werden. Es scheint also, dass die Antwort auf "Kann man Glück kaufen?" auf einer bestimmten Ebene „Ja“ ist - und zwar dann, wenn man genug Geld besitzt. Aber wie viel ist genug - und kann das finanzielle Wohlbefinden quantifiziert werden? Laut dem Nobelpreisträger und Ökonom Angus Deaton kann der Maßstab bei 75.000 US-Dollar / Jahr festgelegt werden. Bei seinen Forschungen stellte Deaton fest, dass unterhalb dieser Menge Stress und negative Emotionen häufiger gemeldet wurden. Aufgrund der weltweit unterschiedlichen Einkommen ist dies natürlich keine feste globale Kennzahl, da sie von Land zu Land zu variieren scheint. Zum Beispiel wurde festgestellt, dass der für Glück benötigte Betrag in Australien und Neuseeland viel höher, in Lateinamerika jedoch deutlich niedriger liegt. Kann man Glück kaufen? Eine Frage der Balance und der Prioritäten Obwohl der genaue „Preis des Glücks“ variiert, können die meisten Studien, die die Frage „Kann man Glück kaufen?“ zu beantworten versuchen, sich auf eine Sache einigen: Sobald unsere Grundbedürfnisse erfüllt sind, verlieren die positiven Auswirkungen des Geldes an Bedeutung, wenn sie gegen die negativen Aspekte aufgewogen werden. Natürlich kann genug Geld die finanziellen Ängste reduzieren, aber die Forschungen haben auch ergeben, dass sich Menschen nicht glücklicher fühlen, wenn sie über den genannten Schwellenwerte hinaus verdienen. Tatsächlich deuten einige Studien darauf hin, dass ein jährliches Einkommen von mehr als 95.000 US-Dollar im Zusammenhang mit einer geringeren Lebenszufriedenheit steht. Dies mag daran liegen, dass Menschen sich neue materielle Ziele stecken, je mehr Geld sie verdienen. Sind diese materiellen Ziele einmal erfüllt, kann die Aufrechterhaltung eines kostspieligeren Lebensstils in eine Unzufriedenheitsspirale führen (bekannt als das hedonistische Adaption). Stress im Job: Geld kann dich nicht glücklich machen, wenn der Job dich stresst. Lyashenko Egor/shutterstock.com Darüber hinaus kann es sein, dass man, um mehr Geld zu verdienen, mit einer höheren beruflichen Verantwortung und einer schlechteren Work-Life-Balance leben muss. Es kann bedeuten, länger arbeiten zu müssen, mehr Zeit im Büro zu verbringen und weniger Zeit für Familie und Freunde zu haben. Im Ergebnis führt dies zu weniger Zufriedenheit und verschlechtert die Bilanz von Glück zu Geld. Also ist das Wichtige, das wir daraus lernen können, uns der schmalen Grenze zwischen genug zu haben und übermäßigem Konsum, bewusst zu sein. Übermäßiger Konsum kann niemals zufriedengestellt werden und uns schließlich unglücklich machen. Wann kann man Glück also kaufen? Mehr Geld zu haben, als wir brauchen, macht uns nicht notwendigerweise glücklicher. Aber wenn wir es nutzen, um Erfahrungen zu sammeln und sinnvolle Dinge zu tun, könnte es dabei helfen. Tatsächlich zeigt die Wissenschaft, dass es beim Glück nicht darum geht, wie viel Geld man hat, sondern wie man es verwendet. Um die Balance zwischen Geld und Glück zu finden, ist es wichtig, Geld auf eine Weise zu verwenden, die zu anhaltender Zufriedenheit führt. Wenn du zum Beispiel einen Einkaufsbummel machst, bietet dies nur ein kurzzeitiges Glücksgefühl (das bald nachlässt), aber durch die Investition in Erfahrungen können Erinnerungen entstehen - und Glück - das für immer anhält. Hier sind drei Vorschläge, wie man Glück bis zu einem bestimmten Grad kaufen kann: 1) Altruismus und Glück Studien zeigen eine starke Verbindung zwischen Altruismus und Glück. Einige der reichsten Menschen der Welt, wie Bill Gates und Warren Buffett, spenden den größten Teil ihres Vermögens, weil diese Aktion ihnen dabei hilft, einen Sinn zu finden. Du musst jedoch kein Milliardär sein, um dies zu erleben: Du kannst Gesten ausüben, die mit kleinen Geldbeträgen verbunden sind. Beispielsweise kannst du einen Kaffee für die Person in der Warteschlange hinter dir kaufen, oder eine monatliche Lastschrift für eine bevorzugte Wohltätigkeitsorganisation einrichten. Altruistisch zu sein ist im Allgemeinen eine großartige Sache: Die Vorteile von Freundlichkeit sind riesig und erwiesen. 2) Investiere in Erfahrungen In vielen Kulturen und Gesellschaften haben materielle Besitztümer nach wie vor einen hohen Stellenwert. Aber „Dinge“ gehen kaputt, verloren oder werden nach einiger Zeit uninteressant. Erfahrungen dagegen schaffen Erinnerungen, die immer bei einem bleiben werden. Du kannst reisen, an einem Kochkurs teilnehmen, ein Hobby finden, für das du dich begeisterst, oder einfach als Tourist deine eigene Stadt besuchen. Was auch immer dir Freude macht, tu es. Tatsächlich ist erwiesen, dass eine Lebensweise, in der man nicht nach materialistischen Dingen strebt sondern einen nicht-materialistischen Ansatz verfolgt, ein Schritt zur Steigerung der Zufriedenheit ist. Einfach mal raus hier: Geld, das für Erfahrungen, wie hier für Reisen, ausgegeben wird, bringt Glück 3) Kauf dir Zeit Verwende Geld, um dir zusätzliche Zeit zu kaufen. Auf diese Weise hast du mehr Zeit, um Dinge zu tun, die dich glücklich machen. Wenn die Hausarbeit zu viel Zeit in Anspruch nimmt und du es dir leisten kannst, miete eine Haushaltshilfe. Wenn du für deine Steuern oder die Verwaltung deiner Finanzen viele Stunden benötigst, gib diese Arbeit an einen Steuerberater ab. Wenn du und dein Partner wegen der Kinder immer erschöpft seid, könnt ihr einmal in der Woche etwas für einen Babysitter ausgeben und gewinnt wertvolle Zeit zu zweit. Wichtig ist dabei, die gewonnene Zeit nicht für weitere Arbeit einzusetzen, sondern Dinge zu tun, die dir Freude bereiten! Und du musst nicht reich sein, um von diesen Vorschlägen zu profitieren. Eine Studie mit 6.000 Menschen in mehreren Ländern zeigte, dass diejenigen, die Geld für zeitsparende Aufgaben ausgaben, unabhängig von ihrer Einkommensklasse eine höhere Lebenszufriedenheit verzeichneten. Der Botschaft hierbei ist, dass Geld nicht nur für Dinge ausgegeben werden kann, die dir Freude bereiten, sondern auch dafür, Dinge zu vermeiden, die du nicht gerne tust. Zeit ist Geld: Kaufe dir Zeit - das macht glücklich Glück und Geld: Wohlstand beeinflusst unsere Wahrnehmung Bei der Untersuchung des Zusammenhangs zwischen Glück und Einkommen muss als letztes berücksichtigt werden, dass Glück für unterschiedliche Menschen verschiedene Dinge bedeuten kann. Es ist daher wichtig, dass du darüber nachdenkst, was dich persönlich glücklich macht. Studien zeigen, dass Glück eine komplexe Emotion ist, die als Ergebnis anderer positiver Gefühle erlebt werden kann. Laut einer Studie verbinden wohlhabende Menschen zum Beispiel Glück mit Stolz, Erfolgserlebnissen und dem Gefühl, etwas erreicht zu haben. Umgekehrt erleben weniger wohlhabende Menschen Glück eher in Verbindung mit Gefühlen wie Mitgefühl und Liebe. Was auch immer Glück für dich bedeutet: Habe keine Angst davor etwas zu verändern, um es zu finden. Auch wenn solche Veränderungen im ersten Moment beängstigend sein können. Für manche Menschen bedeutete Glück, ihre hoch bezahlten Unternehmensjobs aufzugeben, um ihrer Berufung zu folgen. Für andere bedeutet es vielleicht, einen weniger fordernden Job zu suchen oder ein paar Tage in der Woche von zu Hause aus zu arbeiten, auch wenn dies bedeutet, weniger zu verdienen. Glück kann man nicht kaufen: eine kurze Zusammenfassung Um es zusammenzufassen - es scheint klar zu sein, dass es einen Zusammenhang zwischen Geld und Glück und zwischen Glück und Einkommen gibt, aber es ist nicht immer eine Ursache-Wirkungs-Situation. Obwohl Geld wichtig ist, ist es bei weitem nicht der einzige Faktor, der zum Glück beiträgt. Wenn man versucht, die Frage „Kann man Glück kaufen?“ zu beantworten, ist es nützlich, unsere Vorstellung von Glück zu überdenken, Vergleiche mit anderen zu vermeiden und herauszufinden, was Glück für mich ganz persönlich bedeutet. Bei unserem Streben nach Glück macht es außerdem Sinn, sich auf die Erfüllung unserer Bedürfnisse zu konzentrieren. Sich ein Erlebnis- und Erinnerungsgewölbe zu schaffen, statt ein Leben voller materieller Besitztümer. Dabei sollten wir aber versuchen, nicht zu vergessen, für das was wir haben wertschätzend und dankbar zu sein. ● Titelbild: Dean Drobot/shutterstock.com Geschrieben von Dee Marques Dee ist Absolventin der Sozialwissenschaften, hat großes Interesse an Sprachen, Kommunikations- und Persönlichkeitsentwicklungsstrategien. Sie liebt es zu trainieren, in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie vor dem Winter fliehen kann.

Here are six ways to keep your head when the internet loses it. By Zaid Jilani on behalf of Greater Good Science Center. The short video went viral on social media, as so many do. It appeared to show teens participating in an anti-abortion march confronting and mocking an older Native American man, provoking outrage by millions across social media. The clip made it to cable news. Celebrities joined in the fracas. Their school, Kentucky-based Covington Catholic, eventually responded, saying that it will take “appropriate action, up to and including expulsion.” But the initial narrative about the video collapsed when the full two-hour video of the incident became available. It’s not that the longer video exonerates the teenagers for bad behavior, but it did become clear that they were surrounded by adults whose behavior was, if anything, worse. Teen Nick Sandmann faces Native American activist Nathan Phillips in Washington, DC, on Jan 18, 2019. Hostile interactions between protesters and counter-protesters are common at these sorts of events, and it’s possible that if everyone involved were to engage in productive dialogue in a different setting, they could make amends with each other. The Native American activist in the video, Nathan Phillips, himself later offered to participate in such a bridge-building dialogue with the students. But that’s not the way social media outrage commonly plays out. Social media tribes tend to divide the world into good and evil, and seek to punish offenders, not promote understanding and change – a dynamic that is almost certainly aggravated by foreign-sponsored social media accounts that aim to play on America’s social divisions. There is even research showing that the volume of moralized tweets is linked to real-life acts of violence. As neuroscientist Robert Sapolsky writes in his 2017 book Behave: The Biology of Humans at Our Best and Worst, “punishing norms violations is satisfying,” because punishing a perceived evildoer releases dopamine, a neurotransmitter that relates to how the brain processes pleasure. Punishment and pleasure Sapolsky cites a 2004 study to make the point. In that study, players are offered the opportunity to punish others who behave unfairly in an economic game. What the researchers found through the use of brain scans is that reward-related regions of the brain were consistently activated when players administered punishment, especially when players had to pay to punish. Punishing others feels so good, we’re even willing to sacrifice to do it. 
RELATED: Happiness hormones: the neurochemicals of happiness The neurological rewards we get from punishing people is at least one of the reasons why humans have engaged in public shaming rituals. In pre-industrial England, this took the form of maiming, branding, whipping, and other forms of physical torture. “Social media tribes tend to divide the world into good and evil, and seek to punish offenders, not promote understanding and change.” Zaid Jilani Eventually, this form of public shaming was ruled inhumane. The U.S. Constitution includes a provision barring “cruel and unusual punishment,” partly in reaction to the frequent use of torture. But the rise of social media services have offered another avenue for public shaming, with the frequent goal of making the targets persona non grata – not engaging in any sort of physical torture, but making them less appealing to employers and potential friends. “Social media might make it even more rewarding than it already is,” says William Brady, a postdoctoral fellow at Yale who studies the role of morality, emotion, and social identity online. “Because now it’s bringing on a social-feedback element. Where not only does it feel good for you to express outrage and punish, but now all your friends are saying, ‘Hey, we approve of this, we feel good.’” Given this powerful human psychology, what can we do to de-escalate our own online outrage moments? Here are six ways we can dial down our discussions and avoid snap judgments of people we only know through videos or words that are sometimes taken out of context. 1. Avoid stereotyping people based on little information Part of the reason the Covington teens provoked such a backlash online, especially among members of the political left, was the imagery of the situation in the brief online clip originally posted. The teenagers were smiling white boys wearing pro-Trump “Make America Great Again” hats facing off with a Native American protester. That’s an image tailor-made to provoke rage in today’s America. Face shook? Don't let social media enrage you shutterstock/pathdoc Many observers used a mental shortcut known as the “representatitiveness heuristic” – to make assumptions about the teenagers based off of stereotypes. One writer for The Atlantic instantly compared the incident to white mobs preventing African Americans from attending public schools in the 1950s, a comparison that became debatable once the full context of the incident was made available. It’s not that race wasn’t at play in the incident; but understanding the impact of the representativeness heuristic on how we see events will slow the rush to judgment. All human beings are susceptible to stereotyping, and in some applications stereotypes can be useful – for instance, if you're trying to decide whether it’s a good idea to bring an umbrella during a spring trip to Seattle. But when we use limited information to fit people into stereotypes, we often make negative and ignorant assumptions. 2. Be aware of “pluralistic ignorance” Sophia Moskalensko, a researcher who studies radicalization, says a phenomenon called “pluralistic ignorance” helps drive outrage on social media. Pluralistic ignorance is a situation where members of a group may privately reject an idea, but they believe most of the other members of the group believe that idea, so they decide to accept it. Since our social media networks are likely to consist of people we tend to agree with, we feel compelled to be angry when we see all of them angry about something. “When we’re online and we encounter some piece of political theater… we see people all outraged about it, and they’re using expletives and they’re using explosive metaphors, we’re thinking, ‘Wow, everybody is feeling this way about this,’” says Moskalensko. “Over time people shift their opinions to more closely resemble what they feel is the social norm.” 3. Walk in the shoes of your opponents Some of the behavior of the teenagers may indeed have been immature and emotionally harmful. However, the longer video reveals a chaotic environment in which any one of us might have lost our cool or behaved in an immature fashion — especially if we were teenagers with a limited worldview. Simply dropping our preconceived notions and imagining ourselves in their shoes can help lower the temperature of the online conversation. You may doubt this approach can work, but it is research-tested. In 2005, researchers paired Palestinians with Israelis and asked each to share the difficulties of life in their society, and then take the perspective of the other side. This form of dialogue significantly improved the attitudes of both sides towards each other. If this approach has shown promise between foes in a lethal conflict, it certainly may heal the divide between Trump-backing teenagers and those who oppose the president. 4. Don’t be afraid to admit you were wrong After the larger context of the Covington Catholic teens incident was unveiled, some news outlets who had promoted the story tried to portray the entire high school they attended as unarguably racist to keep the narrative alive. Quite a few commentators doubled down on the original narrative, ignoring new information. This isn’t surprising. Human beings are naturally averse to admitting they were wrong. But our first impressions are often understandably inaccurate, and we should have the humility to admit our errors, and to be generous towards others when they make errors, as well. Tweet sweet: think before you bang out a reply on social channels While it’s hard to admit a mistake to another person, writes the psychologist Rick Hanson, there are benefits: “It cuts to the heart of the matter, reduces a cause of their anxiety or anger, let you move on to other topics (including your own needs), takes the wind out of their sails if they’re lambasting you, and puts you in a stronger position to ask them to admit fault themselves.” RELATED: The six steps to an effective apology On social media, admitting fault has another benefit: It will encourage an ethic of reflection and apology that will almost certainly make your network a more pleasant place to be. 5. Practice mindfulness to approach politics with less anxiety and anger Part of the reason online outrage takes a hold of people is because they are having a hard time controlling their personal anxiety. But research has shown that even a brief period of meditation may make you more generous and less angry towards others. In one 2013 study, participants who took part in a short meditation showed reduced prejudice towards the homeless; a study released the following year found similar benefits in terms of reducing prejudice towards African Americans and the elderly. RELATED: Do mindfulness apps work? In some ways, however, mindfulness has a much simpler social media lesson for us: Take a breath before hitting return on that tweet or status update. In that pause, you might ask yourself: What’s happening in my body? What are my intentions? Are these words consistent with my intentions? How do I want my friends and family to feel? What kind of person do I want to be? 6. Focus on individual characteristics, not group identity Should Phillips and the teenagers have the meeting he has proposed, they could start their conversation by talking not about Donald Trump or Native American political issues, but about themselves. “Take a breath before hitting return on that tweet or status update. In that pause, you might ask yourself: What kind of person do I want to be?” Zaid Jilani Research shows that people are more sympathetic towards an identifiable person than towards a group. If Phillips and the teenagers can learn to humanize and respect each other as individuals, they may be able to have a more nuanced and empathic discussion about Native American rights and why some vote for the Republican Party, without taunting or insults. Punishment might feel good in the moment — but restorative solutions to social conflict are what will create a country that all of us can live in. ● Main image: shutterstock/Olena Yakobchuk How do stay calm using social media channels? Let the happiness.com community know below... Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Nicht glücklich sein können? Studien aus der Glücksforschung zeigen, dass es bei der Cherophobie - der Angst vor dem Glücklich sein - genau dazu kommt. Was ist Cherophobie? Warum haben manche Menschen Angst vor dem Glücklichsein und wie kann das geändert werden? Die Mehrheit der Menschen möchte ihr Leben lang das Glück finden: Glück in der Liebe, im Beruf, Glück als wiederkehrender Begleiter in unterschiedlichen Lebenslagen. Doch es gibt auch Menschen, die Glücksgefühle meiden oder sogar Angst vor ihnen bzw. ihren Konsequenzen haben. Im Fachjargon [1] wird von "Fear of Happiness" oder "Cherophobie" gesprochen. Was bedeutet Angst vor dem Glücklichsein haben? Es sind nicht die angenehmen Glücksgefühle an sich, die den Betroffenen Angst einflößen, sondern vielmehr fürchten sie mögliche negative Folgen (Enttäuschung, Traurigkeit, Einsamkeit...) nach einem schönen Erlebnis. Zum Teil verspüren sie auch die Angst, das gerade erlebte Glück zu schnell zu verlieren und anschließend in ein emotionales Loch zu fallen. Einige Menschen haben Probleme damit, sich selbst Freude und Genuss überhaupt zuzugestehen, sie gleuben sie seien "es nicht wert" glücklich zu sein. Das liegt zum Teil an verinnerlichten Glaubenssätzen wie: "Lobe den Tag nicht vor dem Abend", "nach Sonnenschein kommt Regen" oder "Glück und Glas, wie leicht bricht das". Hunderte Male gehört, manifestiert sich so der Glaube, dass auf Gutes stets Böses folgen müsse, dass sich das (Glücks-)Blatt immer wieder zum Schlechten wenden kann und nichts beständig ist. Auf Glück folgt Pech, so die Annahme. All diese Sorgen stehen einer gesunden Lebensführung im Wege, denn wir brauchen positive Erlebnisse, um Energie zu tanken und uns zu stärken, sowohl mental als auch physisch. Auch die Produktion sogenannter Glückshormone wie Serotonin, Noradrenalin, Dopamin und weiterer, ist wichtig für unser Wohlbefinden. Wer zu wenig Glückshormone bildet, wird möglicherweise depressiv. Glück zeigt sich oft in den kleinen Momenten. Sie anzunehmen, kann geübt werden Der Versuch Glücksgefühle gezielt zu vermeiden bzw. zu unterdrücken wirkt auf den menschlichen Körper kontraproduktiv. Es kostet sogar ein hohes Maß an Anstrengung gegen die Natur zu arbeiten und verursacht Stress, der wiederum Stresshormone freisetzt, statt der positiven Glückshormone. Menschen, die mit Cherophobie leben, haben nicht immer Angst vor den angenehmen Gefühlen, die Glück mit sich bringen kann, sind aber besorgt über die möglichen negativen Auswirkungen. Auch ein niedriges Selbstwertgefühl kann zur "Fear of Happiness" führen, zum irrtümlichen Glauben, das Glück "nicht verdient zu haben". Die Angst vor dem Nachlassen der Glücksgefühle und dem in der Folge erwartenden Tiefs kann Vermeidungsstrategien ins Leben rufen, die in eine ungesunde Richtung führen. Wer sich seiner Person und seines Selbstwertes nicht sicher ist, kann Angst vor Neid entwickeln, der durch das eigene Glück bei Menschen aus dem Umfeld ausgelöst werden kann. Aus Angst, nicht mit dem Neid der anderen umgehen zu können, wird das eigene Glück abgeschwächt oder gar vermieden [2]. Ein anderere verbreiteter Grund für die Angst vorm Glücklichsein ist die Annahme "man sei es nicht wert glücklich zu sein". Der oft tief sitzende Glaubenssatz, dass etwas mit einem nicht stimmt und man daher kein Glück verdient hätte. Den Wurzeln dieses Irrglaubens auf den Grund zu gehen und ihn zu heilen ist ein langwirige aber umso lohnendere Aufgabe. Alleine schon sich die frage "warum kann ich nicht glücklich sein?" zu stellen, ist oft der erste Schritt einer bewussten Auseinandersetzung mit dem Thema und damit der erste Schritt zu einer Lösung. Gibt es einen Zusammenhang zwischen der Angst vor dem Glücklichsein und Depressionen? Wissenschaftler*innen gehen von einem engen Zusammenhang zwischen der Cherophobie und Depressionen aus. Bis heute ist allerdings nicht erwiesen, ob die Angst vor dem Glücklichsein Ursache, Folge, oder Begleiterscheinung einer Depression ist. Der "Neue-Deutsche-Welle-Sänger" Hubert Kah sagte nach überstandener Depression in einer Talkshow: "Ich hatte das Gefühl: Bei mir darf es nicht gut werden. Ich darf nicht glücklich sein, bei mir darf die Rechnung nicht aufgehen, ich muss leiden." Die Angst vor dem Glücklichsein wird nicht einer Krankheit gleichgesetzt, sie gilt vielmehr als Phänomen, welches in den vergangenen 10 Jahren verstärkt beobachtet werden konnte und das Interesse der Wissenschaft weckte. Im Hamsterrad des Alltags: Ein weiteres Phänomen unserer Zeit Glück ist auch kulturabhängig Der Begriff des "Glücks" wird je nach kulturellem Hintergrund völlig anders bewertet. In einer Studie sollten US-Amerikaner*innen und Chines*innen den voraussichtlichen Verlauf ihrer Glückskurve über die ganze Lebensspanne voraussagen. Während die Amerikaner*innen eher an einen kontinuierlichen Glücksverlauf glaubten, verlief derjenige der Chines*innen mehr in Wellen, auf und ab. Mit anderen Worten: Chines*innen rechnen mit mehr Schwankungen im Leben. Begründet kann dies unter anderem im Taoismus sein, denn laut der taoistischen Philosophie ist davon auszugehen, dass alles im Wandel ist. Das Streben nach Glück ist in taoistisch geprägten Ländern weniger verbreitet, als in westlichen Ländern. Der Forscher Mohsen Joshanloo von der Chungbuk National University von Südkorea, führte 2013 eine weltweite Studie zur Angst vorm Glück durch und befragte 2700 Student*innen unterschiedlicher Herkunft: Aus dem Iran, Russland, Japan, US-Amerika, den Niederlanden und 10 weiteren Staaten. Das Ergebnis der Studie: Außer in Kenia und Indien spürten die Menschen in allen anderen Ländern die Angst vor dem Glück, mit keinen großen Unterschieden zwischen den Ländern und keinen dramatischen Werten. Es stellte sich jedoch heraus, dass in Kulturen, die mehr auf Konformität ausgerichtet sind, die Angst vor Neid grösser als in den Vergleichsstaaten ist. So haben Menschen in Ostasien mehr Hemmungen ihr Glück zu zeigen, als beispielsweise in Amerika. [2] Auch interessant: Was Menschen überall auf der Welt glücklich macht: Glück in verschiedenen Kulturen Spannend: Jede Kultur hat ein anderes Verständnis von Glücklichsein Was hilft gegen die Angst vor dem Glücklichsein? In dieser Frage sind sich die Wissenschaftler*innen noch nicht einig und es fehlen langfristige Studien an diesem noch sehr jungen Phänomen das Menschen am glücklich werden hindert. [3] Studien zeigen, dass die Fähigkeit zum Glücklichsein zum Großteil angeboren ist. Während es Menschen gibt, die an Schicksalsschlägen zu zerbrechen drohen, meistern andere sie wiederum mit erstaunlicher Stärke. Doch nicht jeder Mensch, der weniger "Glücksgene" mit auf seinen Lebensweg bekommen hat, muss sich diesem Schicksal ergeben. In der Fachwelt wird von den sogenannten "Happy habits", den glücklich machenden Gewohnheiten gesprochen, welche man wiederum erlernen und somit sein Glücksempfinden schulen und erweitern kann. Was kann man bei Cherophobie tun? Achtsamkeit heißt das Zauberwort in diesem Zusammenhang. Es sind nicht die großen Glücksgefühle, wie man sie beispielsweise beim ersten Verliebtsein oder der Geburt eines Kindes erlebt, sondern es sind die kleinen Dinge im Alltag, die uns nachhaltig psychisch nähren und fröhlich machen: Die ersten warmen Sonnenstrahlen nach einem langen Winter auf der Haut, der Duft frischen Kaffees am Morgen, ein freundliches Lächeln auf der Strasse, die überschwängliche Begrüßung eines Hundes oder der Klang des Lieblingsliedes im Radio. All das kann uns be-glücken, wenn wir es nur zulassen. Die Lernerfahrung aus diesen kleinen Glücksmomenten wird sein, dass sie einfach nur gut tun, ohne negative Folgen, ohne Bestrafung, Neid oder Unglücksfälle. Einige Therapeut*innen gehen davon aus, dass man die Angst vor dem Glücklichsein wie andere Phobien und Angstzuständen behandeln sollte: Mit einer schrittweisen Annäherung an das angstauslösende Moment. Die Psycholog*innen sprechen in diesem Fall von der "Exposition", wie sie beispielsweise bei Flugangst angewandt wird. Schrittweise stellen sich die Patient*innen ihrer Angst, bis sie zum Schluss im besten Fall sogar einen ganzen Flug angstfrei meistern können. Andere Therapeut*innen sehen die Lösung des Problems eher in der Umstellung einiger Lebensgewohnheiten wie der Motivation oder bisherigen Lebensführung. Aus Glücksquellen schöpfen Es gibt kein Patentrezept, das für alle Betroffenen gleichermaßen zutrifft. Aber es gibt Quellen für Glück, Zufriendenheit und Fröhlichkeit, aus denen jeder schöpfen kann. Zunächst steht die Selbsterkenntnis im Vordergrund: Was will ich und wie kann ich es erreichen? Während der eine Mensch froh und glücklich ist, wenn er mit vielen Menschen am Feiern ist, genießt ein anderer lieber traute Zweisamkeit. Auch die Dankbarkeit spielt eine große Rolle für unser Wohlbefinden. Wer zu schätzen weiß was er hat, lebt zufriedener, darin sind sich die Forscher*innen einig. Wer immer wieder aus sich herausgeht, eigene Grenzen überschreitet und offen für Neues ist, gelangt zu höherer Lebensqualität. Zum glücklich werden gehören auch Freundschaften, ein gutes Netzwerk. Wer in einer Lebensphase keine Freunde mehr hat, kann sich gezielt um neue Freundschaften bemühen. Wer von Menschen umgeben ist, die ihm wohlgesonnen sind, fühlt sich getragen und weniger auf sich selbst gestellt. Eine gute Partnerschaft kann ebenfalls sehr zum Glück beitragen. Als "Königsweg zum Glück" ist Altruismus: die Fähigkeit, andere Menschen glücklich zu machen. Auch interessant: Glücklich sein. Was heißt das eigentlich genau? Formbar: Auch die Fähigkeit zum Glück ist nicht starr vorgegeben Tipp: Wenn auch du das Gefühl hast, das Glück nicht verdient zu haben, zu wenig Glücksmomente zu erleben, oder generell Schwierigkeiten damit dein Glück zu finden, dann hab den Mut darüber mit einer Therapeutin oder einem Therapeuten zu sprechen. Es lohnt sich in jedem Fall das eigene Glücksempfinden einmal genauer zu betrachten und sich verschiedene Fragen zum Glück zu stellen. Was bedeutet Glück für mich? Wer oder was verhilft mir zum Glücklichsein? Wo kann ich mein Glück finden? Wie gehe ich mit Glücksgefühlen um? Wie könnte ich mir mehr Glücksmomente verschaffen? Wie willst du dein Glück finden? Das sind alles spannende Fragen, deren Beantwortung dich auf deinem persönlichen Lebensweg weiter bringen können und dabei wünschen wir dir viel GLÜCK - jeder darf glücklich werden! ● Ausschau halten nach dem Glück Quellen: [1] https://www.spektrum.de/news/die-angst-vor-dem-gluecklichsein/1348921 [2] https://www.sciencedirect.com/science/article/pii/S0191886916308157 [3] https://www.researchgate.net/publication/305001540_Conceptions_of_happiness_and_life_satisfaction_An_exploratory_study_in_14_national_groups Main image: shutterstock/ESB Professional Dieser Artikel wurde im englischen Original von Calvin Holbrook geschrieben Calvin ist Journalist und der Redakteur des englischen happiness Magazins und damit ein echter Experte in der Glücksforschung. Es ist als Collagekünstler tätig, liebt Yoga, zu schwimmen, zu House oder Technomusik zu tanzen und alles was man unter "vintage" versteht.

Was ist die Definition von glücklich sein? Wie können wir aktiv unser tägliches glücklich sein steigern? Und können wir das überhaupt? Gehören zum Glücklichsein teure Urlaube, protzige Autos und ausgiebige Shopping-Touren? Nein, sagt die Wissenschaft, denn diese Dinge sorgen nur für einen kurzen Glücksrausch. Sie beeinflussen unser Glück nicht grundlegend oder langfristig. Laut den Recherchen unseres Autors Calvin Holbrook, liegt tiefes, wahres glücklich sein in den kleinen Freuden des Alltags, in der Leidenschaft und der Lebenszufriedenheit. Was bedeutet glücklich sein? Um diese Frage drehen sich seit Ewigkeiten die Gedanken vieler Philosoph*innen, Theolog*innen und ganz normaler Menschen wie du und ich. Seit einiger Zeit bekommt diese Frage mehr Aufmerksamkeit von Seiten der Wissenschaft. Doch bringen uns diese aktuellen Forschungen über unser Wohlbefinden der wahren Definition vom Glücklichsein tatsächlich näher? Bevor wir uns damit befassen, was die Wissenschaft über das Glücklichsein herausgefunden hat, ist es wahrscheinlich einfacher erst einmal festzulegen, was Glück definitiv NICHT ist. 1. Glücklich sein hat nichts mit Wohlstand zu tun Daten aus der ersten Hälfte des 20. Jahrhunderts, einer Zeit in der Weltkriege und Wirtschaftskrisen den Alltag bestimmten, belegen, dass die Menschen glücklicher waren, als ihr Einkommen anstieg. Damals zeigten Studien, dass Menschen mit mehr Geld deutlich glücklicher waren. Heutzutage ist das anders. Obwohl es natürlich schwieriger ist in Armut glücklich zu sein, zeigen aktuelle Forschungen, dass, sobald ein gewisser Wohlstand erreicht ist, noch mehr Geld den Menschen nicht noch glücklicher macht. Das beliebte Werbeversprechen "Kauf dich glücklich" funktioniert also nur in einem sehr begrenzten Maß. "Erfolg bedeutet nicht, einfach jede Menge Geld zu haben. Viele Menschen mit viel Geld führen ein unglaublich unglückliches und unausgeglichenes Leben." Benjamin P. Hardy In einer Studie aus dem Jahr 2010 haben Daniel Kahnemann und Angus Deaten von der Universität Princeton den Zusammenhang zwischen Glücklichsein und Einkommen an einer konkreten Zahl festgenmacht. Die Forscher haben ein Jahreseinkommen von 75.000 Dollar bzw. knapp 65.000 Euro als Schwelle [für die USA[ festgelegt. Bis zu dieser Grenze macht wachsendes Einkommen glücklicher. Alles, was diesen Betrag übersteigt, hat keinen Einfluss mehr auf das Glücksgefühl. [1] Erlebnisse mit geliebten Menschen können eine Quelle von Glückserlebnissen sein Es gibt aber eine Ausnahme, und zwar wenn man sich mit seinem Geld Erlebnisse kauft, die man mit Freunden und der Familie teilt. In ihrem Buch Happy Money: The Science of Smarter Spending zeigen die Autoren Elizabeth Dunn und Michael Norton, dass es uns sehr wohl glücklich macht, wenn wir unser hart verdientes Geld für Aktivitäten nutzen oder es für andere ausgeben. [2] Altruismus ist hier ein wichtiges Stichwort, denn ettliche Studien zeigen: wer gibt wird glücklicher. "Wenn du anderen Personen etwas abgibst, stellst du eine besondere Verbindung zu diesem Menschen her, und das ist definitiv gut für das eigene Glück." M. Norton, Professor für Marketing an der Harvard Universität Das könnte dich auch interessieren: Von Glück, Sinn und einem gelingenden Leben 2. Glück heißt nicht, dass du 24 Stunden am Tag fröhlich sein musst Auf die Frage „Was bedeutet glücklich sein“ sagt die Wissenschaft, dass Glück nicht aus dem Gefühl resultiert, rund um die Uhr glücklich zu sein. Tatsächlich erleben auch glückliche Menschen Zeiten, in denen sie traurig und unglücklich sind. Forscher*innen fanden heraus, dass Menschen eine Art Grundlinie, also einen Glücks-Sollwert, den sogenannten „set-point“ haben. Was ist Glück? Jeder von uns hat einen unterschiedlichen Sollwert für Glück Dieser Begriff aus der Psychologie beschreibt unser allgemeines Level an Wohlbefinden. Jeder Mensch hat einen anderen Glücks-Sollwert: Diejenigen mit einem hohen set-point sind generell glücklicher als die mit einer weniger optimistischen Grundeinstellung (und einem niedrigeren set-point). "Selbst ein glückliches Lebens ist nichts ohne Düsterkeit, und das Wort „glücklich“ würde seine Bedeutung verlieren, würde es nicht von der Traurigkeit ausbalanciert werden." Carl Jung Es heißt, dass unser Glücks-Niveau unter unseren Glücks-Sollwert sinkt, sobald unglückliche Ereignisse in unser Leben treten. Hingegen pushen aufregende Dinge unser Glücks-Niveau deutlich über unseren set-point. Früher oder später, wenn diese positiven oder negativen Dinge vorbei sind, pendelt sich unser Glücks-Gleichgewicht wieder auf seinem natürlichen Level ein (aus diesem Grund fühlen sich manche von uns zum Beispiel nach einem wunderschönen Urlaub erst einmal etwas niedergeschlagen, wenn sie sich wieder im Alltag einfinden) 3. Glücklich sein ist eine permanente Reise, kein finaler Zustand Noch immer denken viele Menschen, dass glücklich zu sein ein Ziel ist, das sie erlangen, sobald sie einen gewissen Punkt auf ihrer großen To Do-Liste erreicht haben: Einen gut bezahlten Job, eine Partnerschaft, ein abgezahltes Darlehen, Kinder, das neueste High Tech-Gerät oder ein Paar neuer Sneakers. Aber oftmals vergessen wir, dass wir im Hier und Jetzt zu leben, und genau das ist einer der Schlüssel zum Glück: Es als eine Reise zu betrachten und nicht als Ziel. Ebenso erfordert es Anstrengung, Glück zu erlangen und zu halten. In der Tat funktionieren viele Dinge, die uns Glück und Zufriedenheit bringen nur, wenn wir sie regelmäßig betreiben und sie nicht als einmalige Tätigkeiten ansehen. Beispiele dafür sind bewusst empfundene Dankbarkeit z.B. beim Schreiben eines Dankbarkeits-Tagebuchs, Sport treiben oder Meditation, durch die wir üben in den aktuellen Moment zurückzukehren. "Das heißt: Glück ist keine Station, an der du ankommst, sondern eine Art des Reisens" Margaret Lee Runbeck Andererseits weren einmalige und besondere Ereignisse, wie eine Hochzeit oder eine Beförderung uns nur kurzfristig glücklich machen. Denn dieses Gefühl lässt mit der Zeit wieder nach (du erinnerst dich an den Glücks-Sollwert?) und pendelt sich auch den unsprünglichen Wert ein - ganz egal wie opulent die Hochzeit, die prestigeträchtig die Beföderung oder wie luxuriös die Reise. Also, was genau ist Glück? Nun wissen wir, was Glück NICHT ist. Aber wie können wir jetzt Glück definieren? In ihrem angesehenen Buch The How of Happiness, definiert Sonja Lyubomirsky, Wissenschaftlerin für Positive Psychologie, den Begriff Glück: Glück eine Erfahrung der Freude, Zufriedenheit und des Wohlbefindens, kombiniert mit dem Gefühl, dass das eigene Leben gut, bedeutsam und lohnenswert ist. [3] What is the definition of happiness? © YouTube/Greater Good Science Center Somit werden tagtägliche Freuden und ein Sinn im Leben (durch Zufriedenheit im Job zum Beispiel) als zwei Schlüsselfaktoren in der Definition von glücklich sein gesehen. Dieser Meinung waren schon die alten Griechen, die glaubten, dass Glück aus zwei Teilen besteht: Hedonia oder Vergnügen sowie Eudaimonia oder Bedeutung. Der Pionoier der Positiven Psychologie Martin Seligmann hat u.a. in seinem Buch "Authentic Happiness“ – noch weitere Komponenten zu diesem Faktoren des Glücklichseins hinzugefügt. Dies resultiert im sogenannten Perma Model, das die fünf Säulen des Glücklichseins definiert [4]: P – Positive Emotions E – Engagement [Motivation/ Flow] R – Relationships [Beziehungen/ Freundschaften] M – Meaning [Bedeutung/ Sinn] A – Accomplishments [Leistung/ Errungenschaften] Dieses Modell zeigt, dass wir an vielen Stellen die Möglichkeit haben uns aktiv ein glücklicheres Leben zu erschaffen und, dass dies entscheident daran liegt wie wir jeden Tag leben und nicht mit wieviel Besitz wir an einem Tag umgeben waren. Wer zum Beispiel in einer Lebensphase keine Freunde hat, kann sich sozial engagieren und wird dadurch gleich mehrere der Glücksfaktoren positiv beeinflussen. "Glück ist eine Wahl. Du kannst dich dafür entscheiden, glücklich zu sein. Es wird Stress im Leben geben, aber es ist deine Entscheidung, ob du dich davon beeinflussen lässt oder nicht." Valerie Bertinelli Mehr zum Thema: Glücksfaktoren: Flow, Beziehungen, Weisheit, Musik Ein weiterer wichtiger Faktor in userem Verständnis und unserer Definition ist das subjektive Wohlbefinden (subjective well-being SWB) [5] Indem siedrei Aspekte von Glück – Freude, Bedeutung und Engagement – kombiniert haben, sind Psycholog*innen auf diese weitere wissenschaftliche Definition des Begriffs Glück gekommen. Glück ist Bewegung: Finde heraus, was du liebst und nimm die öfter Zeit dafür! So ist unser subjektives Wohlbefinden, oder Glück, eine Kombination daraus, wie gut wir uns tagtäglich fühlen, wie zufrieden wir mit unserem Leben sind (hat unser Leben einen Sinn?) und wie engagiert wir sowohl in den Dingen sind, die wir lieben, als auch in der Vernetzung mit unseren Freunden und unserer Familie. In diesem Zusammenhang ist die Cherophobie - die Angst vor dem Glücklichsein - ein interessantes in den letzen Jahren immer verbreitertes Phänomen. Die gute Nachricht ist jedoch, wir haben einen beachtlichen Teil unseres Glücklichseins selbst in der Hand und das ist auch die schlechte Nachricht, denn wie so oft ist es unsere eigene Verantwortung. Glücklicherweise, neben unserer Genetik, die unseren Glücks-Sollwert festlegt, können wir an der Veränderung des tagtäglichen Glücksempfindens arbeiten. Die Suche nach Glück kann uns ein Leben bescheren in dem Sinn, Freundschaften, Wertschätzung, Motivation und Errungenschaften lebenslange Gewohnheiten schaffen, die letztendlich zu einem zufriedeneren, erfüllteren und fröhlicheren Leben führen, das sich nur schwerlich langfristig erschüttern lässt! Genau das ist unsere Definition von Glück. ● Quellen: [1] https://www.pnas.org/content/107/38/16489.full [2] https://www.hbs.edu/faculty/Pages/item.aspx?num=43404 [3] https://booktree.ng/the-how-of-happiness-by-sonja-lyubomirsky-pdf/ [4] https://positivepsychology.com/perma-model/ [5] https://www.ncbi.nlm.nih.gov/books/NBK174473/ Dieser Artikel stammt im englischen Original von Calvin Holbrook Calvin ist Journalist und der Redakteur des englischen happiness Magazins und damit ein echter Experte für unser Glücklichsein. Es ist als Collagekünstler tätig, liebt Yoga, zu schwimmen, zu House oder Technomusik zu tanzen und alles was man unter "vintage" versteht.

Feeling unhappy is usually viewed as something to be avoided, but as Calvin Holbrook writes, studies show that cherophobia – the fear of happiness – is real. So, why are some people afraid of happiness, and can the condition be treated? It’s probably true to say that many of us are searching for happiness throughout our lives, be it from loving relationships, career satisfaction, or a safe and comfortable home. So, the idea that someone could suffer from a fear of happiness sounds hard to believe. But, in fact, there are some people who completely avoid any feelings of happiness and are indeed afraid of the consequences of being joyful. This phenomenon is known as cherophobia, or the fear of happiness. The term comes from the Greek word chairo, which means ‘I rejoice’. Now, we can all empathize with a fear of flying, snakes or heights – we may even share some of those phobias ourselves – but an aversion to happiness? It’s tricky to get to grips with the idea that a person could be afraid to be happy. Cherophobia: the definition In truth, people living with cherophobia are not always fearful of the pleasant feelings happiness can bring, but are, in fact, more concerned about the possible negative effects – disappointment, sadness, loneliness – which can follow when whatever is causing the happiness stops. Indeed, some people with cherophobia have problems to grant themselves the slightest joy or pleasure as they feel undeserving of it. The assumption is that happiness cannot be stable or constant, and only bad luck will follow, so there’s little point believing in happiness and well-being in the first place. Unfortunately, worrying about being happy blocks a healthy way of life. That’s because humans need positive experiences to reinforce and refuel ourselves, both mentally and physically. Additionally, the production of so-called ‘happiness hormones’ (endorphins such as serotonin and dopamine), is important for our well-being. Those of us who do not produce enough of these endorphins may develop depression. Life on the edge: those with cherophobia are often depressed Indeed, the attempt to deliberately avoid or oppress feelings of happiness has a counterproductive effect on the human body. Working against nature causes stress, which in turn sets free stress hormones (instead of ones linked to well-being). Depression and fear of happiness Scientists assume a connection between cherophobia and depression, although, as it's a recent study area, it’s still not entirely clear whether the fear of happiness is the cause, result or side effect of depression. However, a 2013 study did identify different correlations or connections of fear and happiness. Researchers in New Zealand and England, UK, incorporated a ‘Fear of Happiness Scale’ to measure to what degree participants associated feeling happy to then having something bad happening afterwards. The results, published in the Journal of Cross-Cultural Psychology, suggested that those people with depression often avoided activities that could potentially lead to happy feelings, such as meeting with friends or going to parties. “People living with cherophobia are not always fearful of the pleasant feelings happiness can bring, but are, in fact, more concerned about the possible negative effects.” Furthermore, the researchers suggested that a spiral develops in which the common depression symptom of social withdrawal reinforces the worry that if a person experience fun or happy feelings during an event, it will only follow with disappointment, loneliness or other negative letdown. Cherophobia and memory link The fact that our brain is hardwired to focus on the negative rather than the positive also comes into play when exploring aversion to happiness. That’s because people living with cherophobia may have previously experienced life events in which happy times were swiftly followed by a negative or upsetting event. Indeed, those with an aversion to happiness have often filtered their perceptions to remember only the bad thing that happened after a happy time, rather than the joyful experience itself. Painful events, be they physical or emotional, can often create such a strong memory that they overshadow other important or happy times. And if these strong emotional memories develop around happiness being somehow linked to disappointment or pain, this can lead to people avoiding opportunities for happiness due to the fear that something bad is bound to follow. Fear of happiness and culture link Of course, happiness is evaluated completely differently depending on the respective cultural background. For example, in a 2013 study, 'Cross-Cultural Validation of Fear of Happiness Scale Across 14 National Groups', Joshanloo, Weijers and other researchers identified four key reasons for fear of happiness: a belief that happiness will cause bad things to happen a belief that happiness will cause you to become a bad person a belief that expressing happiness is somehow bad for you a belief that pursuing happiness is bad for you and others Interestingly, on this last point, the authors wrote: “Some people – in Western and Eastern cultures – are wary of happiness because they believe that bad things, such as unhappiness, suffering and death, tend to happen to happy people.” In another study, published in the Journal of Personality and Social Psychology, US-Americans and Chinese participants predicted the expected course of their curve of happiness over their entire life span. While the Americans believed in a continuous course of happiness, the Chinese proceeded more in waves, back and forth, believing in happiness fluctuations. RELATED: Happiness across different cultures The reason for this might be found in Taoism, because according to Taoist philosophy, one is supposed to accept that everything is constantly in flux. Indeed, the pursuit of happiness in countries pronounced by Taoism is less common than in Western countries. The aforementioned Joshanloo, a scientist from Chungbuk National University in South Korea, also carried out a global study about fear of happiness in 2014. The study was made up of 2,700 students from different countries, including Iran, Russia, Japan, USA, Netherlands and ten others. Don't suffer in silence: cherophobia can be treated The results showed that except for participants from Kenya and India, those people in all the other countries did exhibit some fear of happiness. However, there were no major differences in this among the countries themselves. It turned out, however, that in cultures which are more in line with conformity, the fear of envy is bigger than in compared countries. Hence, people in Eastern Asia have more inhibition to show their happiness than, for example, Americans. Happiness aversion: solutions? Studies show that, for the most part, the ability to be happy is innate. While there are people who are threatened to become broken by bad strokes of fate, others overcome them with amazing strength. But not every person missing the happiness gene has to surrender to this fate. Experts talk about so-called ‘happy habits’, the small routine ways we can learn how to increase happiness. For those with cherophobia, this is a great way to expand their personal perception of happiness. Attentiveness and mindfulness are the magic words in this context. That’s because it’s not the big feelings of happiness from, say, falling in love or when a child is born, but rather the little daily things which nourish us psychologically. Things such as the first warm sunbeams on the skin after a long winter, the smell of fresh coffee in the morning, or just-cut grass: all of these can make us happy, if we just allow it. RELATED: Finding happiness – 11 science-backed ways to increase well-being For those living with cherophobia or the fear of happiness, the learning experience from enjoying these small, regular moments of happiness is key. That’s because such moments can usually only be positive – there can be no negative result – no disappointment, envy, punishment – or other negative emotion attached to them. “Those with an aversion to happiness have filtered their perceptions to remember only the bad thing that happened after a happy time.” Some therapists assume that the fear of being happy should be treated like other phobias: with a gradual approach to the fear-triggering moment. Psychologists in this case talk about exposure as it is applied in treating the fear of flying. Little by little the patients face their fear until finally, and in the best case scenario, they can even master an entire flight fearless. The fact remains there is no one-size-fits-all solution for those affected by cherophobia. However, there are sources for happiness from which everyone can draw. First of all, self-knowledge is important: knowing what you like or want in life and and how you can achieve it. Also, the benefits of gratitude include boosting our well-being. Those of us who learn to appreciate what we have got tend to be living a more satisfied life. Cherophobia: conclusions If you have an aversion to happiness or generally having problems finding happiness, consider talking about it with a therapist. Likewise, it’s important to question your own perception of happiness more accurately and ask yourself some basic but important questions: what is happiness for me? Who or what helps me to be happy? How do I handle my feelings of happiness? How do I want to find happiness? All of these are exciting questions, and knowing or just considering the answers can lead you on your way to escaping cherophobia and your fear of happiness and experiencing joy on a day-to-day basis – because everyone deserves to be happy. ● Main image: shutterstock/ESB Professional 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 with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Gratitude | Compassion | Resilience Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and lover of swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Wenn der Winter in den Frühling übergeht, kann auf allen möglichen Wegen neue Hoffnung entstehen. Und diesen März gab es in den Medien jede Menge gute Nachrichten. Ed Gould teilt seine Top Ten. 1. Sehtest kann im Kampf gegen die Alzheimer-Krankheit helfen Ein Artikel in The Daily Express schaffte Aufmerksamkeit für einen potentiellen Test zur Frühdiagnose der Alzheimer Krankheit. Eine sofortige Intervention kann für die Behandlung dieser letztlich unheilbaren Krankheit von entscheidender Bedeutung sein und würde vielen Menschen helfen, den Fortschritt der Krankheit zu verlangsamen oder zu stoppen. In dem Bericht der Zeitung werden zwei Auffälligkeiten einer beginnenden Alzheimer-Krankheit genannt: Einmal, dass Farben nicht deutlich erkannt werden und zum anderen dass sie nicht voneinander unterschieden werden können. Eine Erkenntnis, die zu einem einfachen Test umgesetzt werden könnte. Er könnte Optikern und Augenärzten bei der Frühdiagnose helfen. 2. Neue Studie zeigt die Vorteile von Achtsamkeit auf Es sind bereits einige Studien zu den Vorteilen der Achtsamkeitspraxis erschiedenen. Infolge von Forschungen an wurde im März dieses Jahres auch eine Studie der University of Bristol veröffentlicht. 57 Medizinstudenten wurden gebeten, sich über einen Zeitraum von vier Jahren zwei Stunden pro Woche mit Achtsamkeit zu beschäftigen und eine zusätzliche halbe Stunde täglich eine persönliche Achtsamkeitsroutine durchzuführen. Die Teilnehmer berichteten fast einheitlich über bessere Bewältigungsstrategien für Stress und emotionale Probleme. Sie sagten auch, dass sie infolge der Teilnahme an dem Programm weniger Vorurteile getroffen hätten, und sich auch ein höheres Maß an Empathie bemerkbar machte. 3. Babys unterrichten Schulkinder in Empathie Einem Bericht der Zeitung The Daily Record zufolge werden Schulkinder von ihren Lehrern mit Babys zusammengebracht, um ihnen dabei zu helfen, Empathie zu verstehen. Eine schottische Grundschullehrerin brachte ihr Kleinkind zusammen mit zwei anderen Babys in die Klassen und erlaubte den Schülern, alle paar Wochen mit ihnen zu interagieren. Charlene McClusky, die Lehrerin, die an den Empathiestunden beteiligt war, sagte, dass diese ihren Schülern dabei helfe, unterschiedliche Emotionen zu verstehen und die unterschiedlichen familiären Situationen der jeweils anderen zu schätzen. Während ihres Mutterschaftsurlaubs besuchte sie regelmäßig den Unterricht zusammen mit ihrem Sohn Calvin und wies darauf hin, dass diese Erfahrung auch für ihn von Vorteil sei. Kinderleicht: Babies bringen Schulkindern Empathie näher 4. Klimawandelfonds zur Unterstützung Afrikas eingerichtet Neben einem Fonds in Höhe von 200 Milliarden US-Dollar, der zur Bekämpfung des Klimawandels eingerichtet wurde, hat die Weltbank Geld bereitgestellt, um insbesondere afrikanische Länder bei der Bewältigung dieses dringenden Problems zu unterstützen. Mehreren Presseberichten zufolge, wurden weitere 22,5 Milliarden US-Dollar speziell für den Kontinent bereitgestellt, die für verschiedene Projekte ausgegeben werden. Bewerbungen um das Geld werden zwischen 2021 und 2025 angenommen. Die Weltbank arbeitet derzeit mit den Regierungen von Mali, Namibia, Uganda, Simbabwe, Mosambik, Elfenbeinküste, Kenia und Ruanda zusammen, um die globale Erwärmung zu bekämpfen. 5. Globale Schuhmarke fördert Kunststoff aus recyceltem Plastik Der weltbekannte Sportartikelhersteller Adidas brachte vor einigen Jahren eine neue Schuhlinie auf den Markt, die ausschließlich aus recyceltem Material gewonnenem Kunststoff bestand. Im März gab die Sportmarke bekannt, dass sie das Programm aufgrund seines Erfolgs signifikant aufgestockt habe. Tatsächlich verkaufte Adidas im vergangenen Jahr rund fünf Millionen Paar Turnschuhe aus recyceltem Material. Nun heißt es von Seiten des Herstellers, er wolle die Produktion verdoppeln und hofft, in diesem Jahr mindestens 11 Millionen Turnschuhe umzusetzen. Das trägt dazu bei, dass Kunststoff nicht in Mülldeponien oder in die Weltmeere gerät. 6. Pilze helfen Demenz zu verhindern Der Rückgang kognitiver Fähigkeiten kann verhindert werden, wenn man genügend Pilze isst. Dies hat eine neue Studie ergeben. Fox News berichtete, dass die Erkrankung an leichter kognitiver Beeinträchtigung (mild cognitive impairment, MCI), die ein Vorläufer bestimmter Arten von Demenz ist, bei Menschen, die zwei Portionen Pilze pro Woche essen, weniger wahrscheinlich ist. Laut den Forschern der NUS Yong Loo Lin School of Medicine leiden Menschen, die Pilze konsumieren, halb so häufig an MCI wie diejenigen, die dies nicht tun. Pilze als Wundermittel: Zwei Portionen Pilze pro Woche verringern Demenz-Wahrscheinlichkeit 7. Krebsmedikamente in Indien jetzt günstiger In Indien sind die Preise von über 40 verschiedenen Krebsmedikamenten gesunken. Das gibt denjenigen, die dort mit der Krankheit im leben müssen, große Hoffnung. Die Nationale Pharmazeutische Preisbehörde Indiens entschied sich für Maßnahmen, bei denen die Preise um durchschnittlich ein Viertel gesenkt werden. Menschen mit Gebärmutterhalskrebs, Brustkrebs, Lungenkrebs und Leukämie sollen ab März davon profitieren. Wissenswert: Auf der Sonnenseite - Positive Nachrichten im Februar 8. HIV Patient möglicherweise „geheilt“ Nach Angaben des Senders BBC und anderer Nachrichtenagenturen könnte ein mit HIV lebender Mann "geheilt" worden sein. Der in London ansässige Patient hatte nach einer bahnbrechenden Stammzellbehandlung ein nicht nachweisbares Virusniveau. Die Behandlung des Patienten wurde im Jahr 2003 als HIV-positiv diagnostiziert. Jetzt hat sich die Behandlung des Patienten als erfolgreich erwiesen. Eine Nachricht, die Millionen von mit HIV lebenden Menschen auf der ganzen Welt Hoffnung geben wird. Dank antiretroviraler Medikamente können HIV-positive Menschen eine gesündere und nahezu normale Lebensdauer erreichen. 9. Erneuerbare Energien bringen in Großbritannien mehr Leistung als je zuvor Einem Bericht der Zeitung The Guardian zufolge übertrafen Wind- und Sonnenenergie - sogenannte grüne Stromquellen - in den letzten beiden Sommern die Leistung der Kohleenergie im Vereinigten Königreich. In den Sommermonaten, in denen der Energiebedarf geringer ist als im Winter, wurden die in Großbritannien noch verbliebenen Braunkohlekraftwerke kaum genutzt. Die Neuigkeiten ergaben sich aufgrund von Daten, die von einer australischen Organisation veröffentlicht wurden, die den Energiemarkt auf der ganzen Welt erfasst. Darüber hinaus wurden durch das britische Stromnetz aus Erneuerbaren Energie im vergangenen Sommer mehr Megawattstunden Strom erzeugt als durch die Verbrennung von Erdgas. Wind des Wandels: Windkraftanlagen bringen mehr Energie 10. Hirnstimulationen können dabei helfen, Depressionen zu bekämpfen Obwohl chronische Depressionen auf verschiedene Weise behandelt werden können (einschließlich medikamentöser Therapien) ist körperliche Aktivität eine häufige Empfehlung um sie zu bekämpfen. Außerdem hat sich in einer neuen Studie des King's College gezeigt, dass eine nicht-invasive Hirnstimulation hilfreich ist. Laut Berichten der Zeitung Medical News Today können niedrige Dosen elektrischer Stimulation des Cortex Menschen helfen, die auf andere Behandlungen nicht ansprechen. Die verwendete Technik wird als transkranielle Wechselstromstimulation bezeichnet. Die Studie, die über 6.750 Teilnehmer umfasste, stellte sich aus Daten aus über 100 klinischen Studien zusammen. ● Geschrieben von Ed Gould Ed Gould ist ein britischer Journalist und praktiziert Reiki.

As winter turns to spring, new hope can start to emerge in all sorts of ways. And in March there were plenty of feel good news stories in the media. Ed Gould shares his Top Ten. 1. Eye test may help in the fight against Alzheimer's An article in The Daily Express raised awareness of a potential early diagnostic test for Alzheimer's disease. Prompt intervention can be crucial in controlling this ultimately incurable condition and would help many people to slow down or halt its progression. The newspaper's report stated that not being able to see colours clearly and distinguishing them from one another were two of the tell tale signs of the condition, something which could be made into a simple test that opticians could check for. 2. New study points out the benefits of mindfulness There have been multiple studies into the advantages of practising mindfulness. Another, published this March, came out following research at the University of Bristol. Conducted over four years, 57 medical students were asked to engage in mindfulness for two hours a week plus a daily personal routine of half an hour. Those who took part almost uniformly reported better coping strategies for stress and emotional problems. They also said that they made fewer snap judgements as a result of taking part in the programme, with greater levels of empathy being noticeable, too. RELATED: The Bright Side - positive news from February 3. Babies teach school children about empathy According to a report in The Daily Record, school kids are being exposed to babies by their teachers in an effort to help them understand empathy. One Scottish primary school teacher has been taking her infant, along with two other babies, into classes and allowing pupils to interact with them every couple of weeks. Charlene McClusky, the teacher involved in the empathy sessions, said it helps her pupils to understand different emotions and to appreciate each other's different family situations. While on maternity leave, she has regularly attended the lessons with her son, Calvin, pointing out that the experience is beneficial for her toddler, too. Kids' stuff: babies can help teach empathy to school children 4. Climate change fund set up to help Africa In addition to a $200 billion fund it has set up to combat climate change, The World Bank has set aside money specifically to help African countries deal with this pressing issue. According to several reports in the press, there's been a further $22.5 billion set aside specifically for the continent which will be spent on various projects. Bids for the money will be accepted between 2021 and 2025. The World Bank is currently working with the governments of Mali, Namibia, Uganda, Zimbabwe, Mozambique, Cote d'Ivoire, Kenya and Rwanda to help fight global warming. 5. Global shoemaker boosts recycled plastic The world-renowned trainer manufacturer, Adidas, launched a new line of footwear a couple of years ago which featured a plastic derived entirely from recycled material. In March, the sports brands announced that it was significantly upscaling the scheme due to its success. Indeed, last year, Adidas sold around five million pairs of trainers made from the recycled material. It now says it plans to double production and hopes to shift at least 11 million trainers this year, thereby doing its bit to prevent plastic from going into landfill or the world's oceans. 6. Mushrooms help to prevent dementia Cognitive decline can be staved off if you eat sufficient mushrooms, a new study has found. Fox News reported that the condition of mild cognitive impairment (MCI), which is a forerunner of certain types of dementia, is less likely to occur in people who eat two portions of mushrooms per week. In fact, according to researchers at NUS Yong Loo Lin School of Medicine, people who consume fungi are half as likely to suffer from MCI as those who don't. Mushroom for improvement: funghi could fight dementia 7. Drugs for cancer made cheaper in India The prices of over 40 different anti-cancer have been slashed in India, bringing a great deal of hope to those living with the illness in the country. The National Pharmaceutical Pricing Authority of India decided to take steps which will see an average price reduction of over a quarter. People with cervical cancer, breast cancer, lung cancer and leukaemia should all benefit from March onwards. RELATED: The Bright Side – positive news from January 8. Renewable energy performing better than ever in the UK According to a report in The Guardian, wind and solar energy – so-called green sources of electricity – outperformed coal in the United Kingdom over the last two summers. During those months, when demand for energy is lower than in winter, the UK's remaining brown coal-burning power stations were barely used. The news story came as a result of data published by an Australian organisation that monitors the energy market around the world. Additionally, the UK's green power network also made more megawatt hours of electricity than were produced by burning natural gas last summer, too. Wind of change: alternative power boost in the UK 9. Man living with HIV potentially 'cured' According to the BBC and many other news outlets, a man living with HIV may have been 'cured'. The London-based patient has an undetectable level of the virus following ground-breaking stem cell treatment. Having been diagnosed as HIV positive in 2003, the patient's treatment has proven itself to be successful, something that will offer further hope to millions of people living with HIV around the world. Thanks to antiretroviral medications, people living with HIV can now live a healthy and near-normal lifespan. 10. Brain stimulation can help fight off depression Although chronic depression can be treated in a number of ways including drug therapies, physical activity is often recommended as a way of combatting it. In addition, non-invasive brain stimulation has been shown to help in a new study from King's College London. According to reports in Medical News Today, low doses of electrical stimulation to the cortex can help people who fail to respond to other treatments. The technique used is called trans-cranial alternating current stimulation. Over 6,750 patients comprised the study which drew together data from over 100 clinical trials. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

The World Happiness Report 2019 has just been released. Calvin Holbrook reports on the findings of the report which ranks the happiest countries in the world to live in. And there are some shocks in store. The seventh World Happiness Report has just been published to coincide with International Day of Happiness on March 20, 2019. The main purpose of the report remains the same since it first appeared in 2012: to provide a survey of the scientific data being collected that measures the often subjective matter of human well-being and happiness. What are some of the changes in 2019 compared with previous years? World Happiness Report: 2019 key findings Although a number of facts that have been established in the 2019 edition of the World Happiness Report do little more than reiterate what we already knew about global happiness, there are some surprises to take account of, too. It seems the Nords are the biggest winners when it comes to happiness levels. Indeed, Finland has been crowned the happiest country in the world – for the second year in a row – leading a Top Ten that is made up of an incredible five Nordic nations. The Scandinavian countries of Finland, Norway, Denmark, Iceland and Sweden hogged the top positions, with the Netherlands, New Zealand, Canada and Austria also making the Top Ten. Here's the list in full: World Happiness Report 2019: Top 10 happiest places 1. Finland 2. Denmark 3. Norway 4. Iceland 5. Netherlands 6. Switzerland 7. Sweden 8. New Zealand 9. Canada 10. Austria Tellingly, four of these countries – Denmark, Switzerland, Norway and Finland – have now held Top Ten spots in the five most recent World Happiness Reports. All these top countries tend to have high values for each of the six key variables that are used to measure well-being: income, healthy life expectancy, social support, freedom, trust and generosity. With views like this, no wonder people in Norway are so happy! As the Daily Mail reported, according to Meik Wiking, CEO of the Copenhagen-based Happiness Research Institute, the five Nordic countries that reliably rank high “are doing something right in terms of creating good conditions for good lives.” He added that the happiness levels shows in these results is as a result of healthy amounts of both personal freedom and social security that outweigh residents having to pay “some of the highest taxes in the world. Briefly put, (Nordic countries) are good at converting wealth into well-being,” Wiking said. “Tellingly, four of these countries – Denmark, Switzerland, Norway and Finland – have now held Top Ten spots in the five most recent World Happiness Reports.” Despite the current Brexit dilemma causing misery throughout the United Kingdom, the UK managed to climb four places to be ranked 15th in the 2019 report, although it was trailing behind Australia (11), Costa Rica (12), Israel (13) and Luxembourg (14). World Happiness Report 2019: the losers While President Donald Trump seems to be happy to blow his own trumpet about his supposed achievements in the USA, his people clearly don't share his joy. That's because the United States – one of the wealthiest countries on the planet – slipped one more place this year in the World Happiness Report. Indeed, while the country may be getting wealthier, it's certainly not getting happier, perhaps confirming what we know that money does not buy happiness. It's now ranked in 19th place by the report's authors. Incredibly, the USA has never been in the Top Ten since the UN began publishing the report. In fact, the 2019 placing marks an all time low for the country. The North African nation of South Sudan was at the bottom of the happiness index. Understandably, countries touch by war and poverty – Afghanistan, Rwanda, Yemen and Syria – were all inside the Top Ten of the least happy places in the world. World Happiness Report: how it works One of the key things to take into consideration with the World Happiness Report, which is published annually by the UN Sustainable Development Solutions Network, is that its findings are worked out using established scientific data. Essentially, the index of happiness that the network figures out is based on questioning people in each of the 156 countries in the world. Respondents to the survey are asked to imagine a ladder of life well-being, ranked from zero to ten, and to place themselves on that ladder. Levels of gross domestic product (GDP) per capita, healthy life expectancy, generosity, social support, freedom to make life choices and corruption are then taken into consideration to provide a score for each country. The most recent surveys that are undertaken are combined with previous ones, which helps the authors to take into account differences between the relative sample sizes and frequency of surveys in different countries.● Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and lover of swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Are you overthinking about past mistakes? Rumination, an element of OCD, is an unhealthy form of worrying that can lead to depression. If you're stuck in the past, learn how to stop ruminating thoughts with these three techniques from Dee Marques. Rumination is a dangerous habit that has been linked to serious psychological conditions such as depression, obsessive compulsive disorder (OCD) and acute anxiety. But it's never to late to break away from this damaging (and common) habit and take control of your thinking patterns. Indeed, there are ways to stop ruminating and restore your well-being, peace of mind and happiness. Ruminating and overthinking: why it's unhealthy People have ruminating thoughts for a variety of reasons. Some of the common explanations for rumination, according to the American Psychological Association, include: belief that by ruminating, you’ll gain insight into your problem/life a history of physical or emotional trauma dealing with ongoing stressors that can’t be controlled Overthinking negative thoughts is also common in those of us who possess certain personality traits such as neuroticism and perfectionism. Indeed, for most of us, it's completely normal to replay or go over past events in an attempt to understand where we went wrong: the lessons we can learn from past mistakes. In fact, according to research by Matt Killingsworth, incredibly we spend almost half our waking hours thinking about something other than what we're doing! This includes contemplating on what happened in the past (positive or negative). Stop rumination: unhealthy worrying can lead to depression When taken to the extreme, this leads to rumination, which is the compulsive overthinking or dwelling on the negative aspects of one's past or future. This type of over-thinking is associated with obsessive tendencies and has very elevated cognitive and emotional costs. For instance, psychological research has shown that there's a link between rumination and negative psychological states, like anxiety and depression. Sooner or later, ruminators fall into an obsessive cycle of negative thoughts, which in turn lead to feelings on helplessness, guilt, anger, or regret, as well as to heightened stress and anxiety levels. A link between rumination and depression has also been suggested: a study in the US found that ruminators were more likely to become and remain clinically depressed after traumatic life events, such as the loss of a loved one. So, it appears that rumination and depressive states reinforce each other. In fact, they can send individuals into a spiral of uncontrolled negativity. Rumination and OCD (obsessive compulsive disorder) In clinical psychology, rumination or brooding is classified as an element of OCD (obsessive compulsive disorder). The intrusive and distressing thoughts brought about by rumination soon become impossible to stop. It's precisely this loss of control over one's thoughts that has led many psychologists to make a connection between this condition and OCD. “Rumination is the obsessive overthinking or dwelling on the negative aspects of one's past or future. This type of thinking has very elevated cognitive and emotional costs.” Researchers have also found a connection between rumination and harmful behaviour, such as binge drinking and binge eating. A study published in 2014 suggested that rumination may cause binge eating or increase its severity in cases where this behaviour already exists. • JOIN US! Need support? Sign-up to happiness.com and join a community that cares • In the case of binge drinking, a longitudinal study carried out among US university students found a causal link between rumination, depression, and heavy drinking. It appears that rumination leads to this type of uncontrolled behaviours. They become a coping mechanism, a figurative escape valve, and a way to regulate the negative emotions that are exacerbated by rumination. Rumination: negative interpersonal effects Eventually, rumination causes an inability to handle basic tasks in daily life. Since ruminators are so absorbed in unhealthy thoughts, these interfere with their ability to perform a job and to handle personal or professional relationships. RELATED: What is NLP? These 4 techniques could change how you think In addition to mental health consequences, rumination has serious interpersonal effects, as ongoing brooding may erode support from friends and relatives and cause a frustration and withdrawal cycle that becomes a cause for further rumination. Rumination: impaired brain function More importantly, rumination and overthinking is harmful because those who suffer from it focus exclusively on the minute details of a problem instead of finding a solution. Much like it happens in clinically depressed patients, brain function in ruminators is impaired in that it hinders their problem-solving ability. Instead, negative neural networks cause an unrealistic sense of despair: they doom along with the belief that there's no solution in sight. See the light: free your mind and stop rumination How to stop ruminating: three great techniques There's no doubt that rumination is a psychological burden. If you suffer from negative overthinking, you need to know that others in the same situation have managed to put a stop to unproductive thoughts. In fact, there are many strategies available to help you out in the struggle of breaking a thinking pattern that has become a habit. Here are three techniques that can teach you how to stop ruminating and take a step forward towards a healthier existence marked by happiness and appreciation, instead of worry and anxiety. 1. Mindfulness training Recently, psychologists have developed cognitive therapies that help patients stop ruminating by incorporating elements of mindfulness practice. This is effective because mindfulness requires us to think about how we think, instead of simply jumping into a spiral of negative thoughts. RELATED: 7 mindfulness tips for staying engaged Mindfulness also brings an increased awareness into your own thinking patterns and reinforces your ability to identify triggers or to realise when negative intrusive thoughts reach a point of no return. “Rumination and overthinking is harmful because those who suffer from it focus exclusively on the minute details of a problem instead of finding a solution.” Mindfulness-based cognitive therapy often involves psychological intervention and educational sessions, as well as training in yoga and breathing techniques. The objective is to help ruminators gain insights into how their own brain functions, and by making individuals focus on their present state. They help suppress the impulse of obsessively focusing on past events. 2. Problem solving techniques Rumination has been sometimes described as “problem solving gone wrong”, so it only makes sense that one of the key ways in which you can stop ruminating is learning problem-solving techniques so you can address and reverse the paralysing effects of rumination. The first step is to ask the right questions: for example, instead of asking “why did that happen?”, you should choose an action-focused question such as “what can I do about it?”. Then move onto the basic steps of problem solving: identifying the problem deciding on your objective listing the resources that will help you tackle your goals tracing a step-by-step action plan putting it into writing if necessary 3. Distraction The third technique involves not giving your mind time or space to engage in harmful brooding. Instead, keep your mind occupied with something that you find interesting or motivating. This could be anything from singing, volunteering, or exercising. The important thing is to choose a constructive distraction instead of falling into unhealthy distractions like drinking or over-eating. Don't dwell: distract your mind from rumination Admittedly, keeping your mind occupied with something else can be hard. It's all too easy to unconsciously drift into rumination. But do your best to replace thinking patterns and it will get easier the better your get at mindfulness practice. Another suggestion is to only allow yourself to ruminate for a short period of time, setting a time limit or “scheduled rumination” sessions (but keep them short and stick to the schedule). Stop ruminating and overthinking: the benefits If you've decided to stop ruminating and focus on replacing this habit with positive thinking patterns, you can look forward to many physical and psychological benefits. Overcoming rumination will give your freedom from harmful and unproductive thoughts and have a positive effect on your overall well-being. Just like rumination, depression, anxiety, and other destructive behaviours reinforce each other. So, breaking away from this circle can reinforce confidence in yourself and in your ability to take the reins of your own life. Interestingly enough, ruminators are often on a never-ending quest for insight (asking questions that rarely have an answer), but only those who manage to break away from this habit can look forward to finally achieving a sharper awareness and a better understanding of themselves. With effort, practice, and support, you can conquer the heavy burden of rumination, overthinking and worry. You can move from a vicious circle of inaction to a position where you're in control of your thoughts and future. If you can learn how to stop ruminating thoughts then you will be on your way to enjoying a more balanced view of your past, present, and future. • Main image: colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Compassion | Friendship | Charity 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.

February may be the shortest month, but it wasn't short of positive news stories. From a smart new way to reuse plastic bags to mindfulness classes in schools, here's the Top 10 happy news round-up from Ed Gould. 1. New use for plastic bags You might think that single-use plastic bags offered no hope, but according to reports in the USA, they may soon be used to help power gadgets, such as mobile phones. A team from Purdue University in the States and the Universidad Tecnológica de Querétaro in Mexico have developed a way to collect the carbon from the polythene such bags are usually made from. By harvesting it rather than binning it, they can be made into electrical components used in the sort of batteries found in smartphones. Who would have though it possible? 2. New patch system can fight tumours The battle against cancer takes many forms. In a new approach, medics in Boston have developed a patch which will work to destroy tumours in certain situations. The patch can be applied onto a patient’s skin – close to the affected area – which doctors hope will reduce the levels of discomfort patients feel from conventional treatments. Dr Manijeh Goldberg worked on the idea to try and help patients with ailments like oral cancer, which often results in intrusive surgery. Her use of nano-technology tries to target chemicals just where they are needed in a more targeted approach. Trials are ongoing according to reports by CBS. 3. Reptile back from extension In news that will bring happiness to all animal lovers, a species of tortoise that was long thought to be extinct has been spotted again. Last seen at the start of the 20th century, the Galapagos tortoise has been seen on the archipelago. The announcement came from Ecuador's Environment Ministry and was welcomed around the globe. Shell shocked: the Galapagos tortoise is back! 4. New technique to store solar energy developed It’s long been the hope of engineers to find a way to store electrical power derived from renewable sources without using conventional batteries (which have their own environmental issues). In positive news from the Chalmers University of Technology in Sweden, a group of researchers have developed a new liquid which can store energy from the sun. The so-called Molecular Solar Thermal Energy Storage will be able to run through many cycles before it stops functioning effectively. Stored at room temperature, all that’s needed is for a catalyst to be added to release the energy-giving power of the liquid. One variant of the fluid has been found to be very effective. Indeed, it can store around 250 watt-hours of energy per kilo, the researchers claim. RELATED: The Bright Side – positive news from January 5. Ecological breakthrough in textile dyeing One of the big problems with dyeing fabrics for clothes and linen is that it takes a lot of chemicals and water. In order to come up with a greener solution, a Dutch company, DyeCoo, has developed a commercial system which, instead, harnesses carbon dioxide. According to GreenBiz, by pressurising it, the cleantech company has been able to fix colours to textiles without using so much of the world's resources. What's more, the carbon dioxide is recycled and doesn't escape to the atmosphere. Smart stuff! 6. Mindfulness classes to be taught in English schools The Department for Education in the UK announced that English schools will take part in a trial of mindfulness and relaxation, which will run until 2021. The techniques that children will learn include deep breathing and emotion regulation. It’s hoped this will lead to some positive news concerning the country's mental health crisis among teenagers, as youngsters become better equipped to handle the pressures of growing up and school life. According to ITV, over 350 primary and junior schools will take place in the trial over nine different educational authorities. Class act: kids in England will get mindfulness classes 7. Acupuncture could help women in menopause A Professor at the University of Exeter, Edzard Ernst, has claimed that symptoms caused by the menopause have been scientifically proven to improve with acupuncture treatments. The academic was reported in The Times as saying that sweating, hot flushes and mood swings – among other symptoms – were all less severe following treatments. The study involved a trial of 70 women going through the menopause. 8. Floating bins used to clean up the seas As widely reported, a group of Australian surfers have come up with a novel approach to keep the ocean clear of rubbish. In positive news for marine life everywhere, they’ve developed a bin that floats on the surface and captures rubbish, much like a lobster pot. The prototype Seabin – as they call their device – has been tested in a marina. In little over a week, more than a dozen types of plastic were captured. Cleverly, the Seabin makes a noise as it floats in the water, deterring fish and other creatures from going inside. Many hope the system can be upscaled to provide the marine environment with a chance of being rid of the rubbish that currently pollutes it. RELATED: The Bright Side – positive news from December 9. The world is getting greener If you think the planet is becoming more and more deforested you’re not alone. However, NASA has brought a little happiness to this gloomy view. Its satellite imagery has shown that there are more trees, not fewer, than a few years ago. As reported by CNN, the US space agency has noted that both India and China have been planting trees and agricultural crops that have created more vegetation overall. Since 2000, it’s estimated that leaf-covered spaces of the planet have risen by some 2,000,000 square miles. Green is go: there are more trees than ever before 10. Science shows self-kindness has mental and physical benefits In an announcement made in February, a team of researchers from the Universities of Exeter and Oxford, UK, said that being kind to yourself not only helps your mental well-being but aids your physical state. According to Dr Hans Kirschner, who led the study in Exeter, being kind allows the mind to relax which, in turn, puts the body into a state where it can heal itself better. It’s even thought that kindness may lead to an improved auto-immune response in people who show more self-compassion. The scientists trialled their ideas with a group who were given audio recordings to listen to, some of which suggested greater self-compassion and others of which did not. Those who were not in the control group responded favourably. ● Main image: shutterstock/Pavle Bugarski Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

The three so-called ‘happiness hormones’ are serotonin, dopamin and oxytocin. But how do they influence your mood and how can you boost them naturally to increase your happiness levels? Rae Bathgate investigates. Everybody who’s gone through puberty – especially those in the midst of it – can tell you that hormones play a large part in how we feel. Most women, for one, are particularly aware of this, some even tracking the subtleties caused by the ebb and the flow of oestrogen and progesterone. However, not as much conversation exists about how so-called 'happiness hormones', and neurotransmitters affect everyone’s mood and well-being. And yes, we do mean everyone, including animals, men, children, your next door neighbour, and especially you. Hormones and neurotransmitters are molecules that act as chemical messengers. The main difference between the two is that hormones are released by the endocrine system as chemical impulses, while neurotransmitters are released by the central nervous system as electrical impulses. The two systems work together, so the line between the two becomes blurred, some molecules even acting as both (oxytocin, for example). Happiness hormones: what exactly are they? Human hormones tally at about 50, while known neurotransmitters have been estimated to be at around 100. The main ones associated with feelings of happiness are: Serotonin Dopamine Oxytocin Other influential factors are adrenalin and cortisol, melatonin, GABA, endorphins and norepinephrine. Researchers also agree that many other factors influence happiness, such as economic stability and relationships, to name just two. It's important to remember then that while the effects of increasing happiness hormones and neurotransmitters are being researched, no neurochemical alone is a quick fix for happiness, as they act in lockstep with each other. So, let's take a closer look at the three main happiness hormones: 1. Serotonin: happiness and satisfaction Also known as 5-hydroxytryptamine (5-HT), serotonin is a complex neurotransmitter. Serotonin could be thought of, simply, as bringing about feelings of confidence and self-esteem. For example, serotonin has been shown to be at higher levels when you feel significant and like you're part of a group. Conversely, feelings of loneliness and depression are usually associated with low serotonin levels. You may recognize the name from Serotonin-Specific Reuptake Inhibitors (or SSRIs), a popular type of medication taken against depression, anxiety, panic disorder, OCD, PTSD and eating disorders. While a breakthrough in mental health medicine, depression has been associated with various potential causes – not only low levels of serotonin. • JOIN US! Sign-up to get support from our caring community • Still, even if the key to a sunny outlook isn't simply just more of the neurotransmitter, research seems to indicate that to feel happier, it's good to try and avoid the happiness hormone serotonin dipping too low. Luckily, there's a wide variety of ways to give yourself a boost, now and then. Higher serotonin activity allows people to put themselves in situations that will bolster self-esteem and increase one’s self-worth and sense of belonging; in turn, this ups your serotonin levels. “While the effects of increasing happiness hormones are being researched, no neurochemical is a quick fix for happiness.” To get this serotonin positive feedback loop going, challenge yourself as much as you can to accomplish activities that will reinforce your sense of self-worth, purpose and belonging. For example, try volunteering (which has also shown to strengthen social ties and to make you even happier), becoming involved in a cause you believe in or joining a sports team. RELATED: Why is volunteering important? How to increase serotonin levels naturally Studies have shown that athletes have higher levels of serotonin. Indeed, exercise – such as riding a bike or mindful running – has been shown to increase serotonin, along with getting some sun, or a well-deserved massage. Another way to up your serotonin is by reflecting on what you have in your life, for example, experiences, people, and things that make you feel grateful, loved and important. Your brain will produce serotonin regardless of whether a situation is imagined or is recalled as a memory. Focusing on the positive – while it may not solve your problems – may help you feel better (and also help you to stop ruminating). Some ways to do this include taking the time to do positive affirmations, reflect, or writing a gratitude journal about all the things you appreciate – even looking back through old pictures of a great night out will make you smile and get that serotonin going. Bike yourself better: cycling boosts serotonin, a happiness hormone 2. Dopamine: love and passion Like serotonin, dopamine is a neurotransmitter. Often painted as the neurochemical most strongly associated with happiness, it might be more precise to say that dopamine is responsible for reward-driven behaviour and pleasure-seeking activities. You get a rush of it when you feel proud of yourself, when you eat comfort food, when it's pay day, and, of course, when you win. Some studies indicate that those with more extroverted and outgoing personality types may have higher levels of dopamine than their introverted counterparts, and it could be one of the main driving forces behind pursuing goals, as procrastination and self-doubt have been linked to low levels of dopamine. As with serotonin, this neurotransmitter's success in regulating our emotions hangs in a delicate balance: if too few dopamine molecules are released, Parkinson’s disease may develop (incidentally, dopamine levels also play a large part in motor reactions), defined by a slow loss of motor skills and mood and sleep disorders. On the other hand, too high of a dopamine level can lead to symptoms like mania, hallucinations, and it also appears to increase impulsive behaviour. How to increase dopamine levels While many highly addictive substances act on the dopamine system, by feeling success (however you may define it), you can increase your dopamine activity. For example, set a goal and achieve it. For overachievers, this may sound stressful, but there are healthy ways to organize goal setting. For example, break down one big goal into several smaller ones, and pause to acknowledge each success. Then, you can try to set a new (realistic) goal while you're still working on your current objective. In short, more dopamine rewards beget more motivation to seek more dopamine, so, without going overboard, nurture that feedback loop. Also, listen to music: music that makes you feel good, music that moves you, music that gives you chills! One study analysed levels of dopamine when participants listened to music that gave them these musical sense and concluded that, when it did, dopamine transmission was higher: music is inextricably linked with our deepest reward systems. Feeling sound: listening to music boosts dopamine Yet another study showed that exercise may also increase dopamine, as do tangible rewards, like food or money. So, find that one physical activity that motivates you to exercise regularly, try saving money (having money left at the end of the month is the reward!), and learning how to cook food that's delicious and healthy. 3. Oxytocin: intimacy and bonding Oxytocin is a peptide hormone composed of nine amino acids, released from the pituitary gland, most notably controlling uterine spasms and breastfeeding stimulus. It's active during childbirth and physical contact, and it's been found to cause behavioural and physiological effects “such as maternal, sexual and social behaviours.” • JOIN US! Sign up today and make new friends at happiness.com • In other words, it facilitates social interaction and is (mostly) associated with positive social behaviour. Due to the significant correlation between social bonding and life satisfaction, then indeed, oxytocin levels could lead to a happier life. Because oxytocin levels go up with breastfeeding between mother and child, hugging, intercourse, orgasm and skin-to-skin contact, it's often referred to as the 'hug hormone' or the 'bonding hormone.' Indeed, some studies have shown that an increase in oxytocin also increases trust. “Exercise, like riding a bike or running has been shown to increase serotonin, along with getting some sun, or a well-deserved massage.” However, this happiness hormone has other, more complicated effects. According to Ed Yong on Slate, oxytocin "fosters trust and generosity in some situations, but envy and bias in others.” Indeed, one study found that oxytocin uptake increased feelings of envy and schadenfreude (the pleasure derived by someone from another person's misfortune), while another suggested that while it increased a sense of closeness in one’s clique, in some individuals, it increased mistrust in strangers. In other words, the trust and bonding that it offers may only extend to those that you trust and feel open to bonding with, to begin with (and there may be deep seated evolutionary origins in this reaction). The hug drug: skin contact boosts oxytocin, a hormone of happiness Be that as it may, while oxytocin may not be solely responsible for positive human bonding, it still plays a large part in how we interact with others. Oxytocin is released during moments of shared intimacy: be it familial, platonic, romantic or sexual. How to increase oxytocin levels There are a few ways you can naturally boost your levels of this hormone of happiness: Take part in group activities (and if they’re physical, even better!) Make sure to take the time to cuddle your loved ones Get a dog (or another pet) In fact, if you own a dog, chances are your oxytocin levels (and his, or hers, for that matter) are the last thing you need to worry about. Studies have shown that not only does petting and spending time with your dog raise oxytocin levels in both, but simply gazing at each other sends oxytocin levels soaring. The other neurochemicals of happiness • Endorphins The name translates as "self-produced morphine" for a reason: it's widely known for its analgesic (pain-relieving) properties. This neurotransmitter is present in large quantities during high-intensity cardio, strength training, sexual intercourse, orgasm, and most strenuous physical exertion. Exercise will increase your endorphins, as does acupuncture and laughter (even the anticipation of laughter raises endorphin levels). • GABA This is an inhibitory molecule that slows down the firing of neurons, making you calmer. You can increase GABA by doing meditative activities, like gardening, knitting, mandala colouring, different types of yoga (such as gratitude yoga), and, of course, meditation. The benefits of meditation are many and proven. • Adrenalin (Epinephrine) and cortisol A hormone/neurotransmitter and a glucocorticoid respectively, these two are released from the adrenal glands: they regulate stress (think of an adrenalin rush). Through more studies are needed, it appears that subjects with lower levels of salivary cortisol and urinary adrenaline levels report higher levels of happiness; while the results could be correlative and not causative, it's never a bad idea to try to reduce your stress levels. • Melatonin Melatonin is produced by the pineal gland as is most commonly associated with regulating sleep. However, it's also been shown to affect our overall well-being and feelings of happiness (sleep patterns are often disrupted as a symptom of a larger mood disorder). To keep your melatonin balanced, get a good night's rest, and make sure to turn off your electronic devices well before you head to bed. Norepinephrine Similar to dopamine, low norepinephrine (AKA noradrenaline) levels have been linked to depression, while further research has indicated that selective norepinephrine re-uptake inhibitor antidepressants "induce a positive emotional, perceptual bias in healthy subjects.” There are many ways to increase your norepinephrine levels, for example, taking a cold shower or a quick nap. Win with a grin: laughter boosts happiness hormones All in all, happiness hormones and neurotransmitters aren't as simple as we sometimes wish they were. One neurochemical isn't responsible for a single function, and a happier life isn't as simple as raising each level as much as we can. Indeed, like most things in life, it relies on a delicate balance. The good news is that the more you take care of yourself, the better the balance will be, and the happier you will feel. After all, "our brain has evolved to make things that are necessary for our survival feel good," as one Guinness World Record holder speculated: spend time with friends get enough sleep avoid stress (perhaps through the benefits of MBSR) laugh often cuddle your loved ones get a dog work towards your goals practise gratitude exercise often. Luckily, many of these tips to boost our happiness hormones and neurotransmitters are relatively easy to put into place with just a little effort from ourselves! ● Main picture: colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Nature | Meditation Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

How can you measure happiness when it means different things to different people? As Ed Gould explains, it is possible. Here are the techniques used in mapping and measuring happiness and well-being, and the reasons why it's important. Measuring happiness is becoming an important tool. Economic growth, physical health and confidence in the future prospects of a person or country are all important factors when assessing and comparing them. However, no institution, nation or group of people can really be properly understood without also factoring in a number of other elements. And one of those key elements that is becoming increasingly looked upon by academics is happiness. Nevertheless, measuring happiness presents certain challenges. Indeed, how and why should we bother with it at all? Measuring happiness is tricky because it relies on mapping subjective well-being. Of course, subjective well-being is just that: an idea that will vary from person to person. In other words, measuring happiness in one individual could mean that their subjective well-being is recorded at a much higher level than another. Who could tell if this is truly accurate? Who's to say that the answer given is in any sense 'wrong'? Shouldn't we abandon the idea of measuring happiness as too complex or too nuanced? Different strokes: happiness means different things to us all Well, no. This is because refraining from measuring happiness with the best tools available will result in a gap in scientific knowledge. Without some form of assessment of happiness and well-being, it would be impossible to compare the outcomes of certain long-term policy decisions, for example. RELATED: Happiness – what is it exactly, anyway? One could not compare the differences between two countries undergoing different economic circumstances fully, either. From a political, sociological and from a sheer interest in humanity point-of-view, measuring happiness has never been so important. Let's examine how to measure happiness and delve into the methodologies on offer in a little greater depth. Happiness: how to measure it According to Mark K Setton, D.Phil, the CEO and founder of The Pursuit of Happiness, leading positive psychologists are focussing on the cultivation of positive emotions with a variety of techniques nowadays. The trouble is that well-being and happiness cannot be measured in a single snapshot to determine which of those techniques are most effective. “Refraining from measuring happiness with the best tools available will result in a gap in scientific knowledge.” Setton argues that happiness is rather like physical well-being: multiple measurements and assessments must be made to understand the body's well-being in the round. Likewise, just asking someone how happy they feel would be overly simplistic. As such, his organisation backs the questionnaire approach whereby multiple questions are put to participants in study programmes. • SIGN UP! Join our curious and caring community • As data from these subjective well-being surveys is collated, so spikes and anomalies are evened out. Ideally, discrete data is collected which can then be quantified. Therefore, questionnaires should not ask open questions, such as “How happy are you?” Instead, they should ask participants to score themselves with an instruction to score their happiness level on a scale, for example, between one and ten. How to measure happiness: questionnaires There are now many questionnaires that are widely used by academics and scientific researchers to assess happiness levels across the globe. Here are four of the most important: The Panas Scale (Watson, Clark, Tellegen) The Oxford Happiness Inventory (Argyle and Hill) Subjective Happiness Scale (Lyubomirsky & Lepper) Satisfaction With Life Scale (Deiner, Emmons, Larsen and Griffin) According to Todd B Kashdan of the Department of Psychology at the University of Buffalo, the 29-question Oxford Happiness Inventory, which was developed for use back in 2002, overlays some of the important factors involved in assessing oneself in terms of happiness. How to measure happiness? Start with a questionnaire Kashdan argues that measures like self-esteem and sense of purpose are taken in the survey but that they're not properly differentiated from one another, leading to an overly ambitious correlation between them. In spite of the criticism of the particular ways in which questionnaires are put together, few psychologists today would argue that they constitute the best way we currently have of quantifying the qualitative assessments needed to measure subjective well-being. RELATED: The World Happiness Report While the academic debate rages on about the best way of measuring happiness in various questionnaire forms, the scientific community continues to make these assessments in order to better understand happiness and how it impacts on both the individual and society as a whole. Measuring happiness: unifying the methodologies Of course, if one academic study into subjective well-being uses a particular questionnaire, then the results found in that sample group can only inform us of that group of people and of other groups which have been subject to assessments using the same methodology. If academics use their own questionnaires, then no matter how carefully the data they collate has been analysed, it's not possible to pool such datasets. Therefore, relatively simple questionnaire formats have been developed so that researchers can use the same scales and the same form of wording around their questions in order to obtain results which can be used together. • JOIN US! Find new friends from different cultures around the world! • The Subjective Happiness Scale is a good example of this sort of approach. The questionnaire can be downloaded by anyone so long as it's for academic research and not commercial use. It uses a simple scoring system of one to seven which cleverly allows people to place themselves in the middle of the scale, at number four, if they feel that's appropriate for them – not all scales allow for this. Additionally, it allows researchers to ask negative questions, like those about being unhappy. All the researcher needs to do is to reverse the scoring system to continue to obtain viable and simple-to-understand results. Another questionnaire that does this is the Better Life Index, the sophisticated survey from the Organisation for Economic Co-operation and Development (OECD). For a more detailed look at the questions it uses to measure happiness, do explore the OECD Guidelines on Measuring Subjective Well-being. “Happiness is rather like physical well-being: multiple measurements and assessments must be made to understand the body's well-being in the round.” With small sample groups, this approach works very conveniently. For mass observations surveys, such as those which measure and compare happiness in every country of the world, it's essential. The Organisation for Economic Co-operation and Development (OECD) has now developed academic guidelines so that data of a similar nature can be gathered. As such, if you want to know how happy women in South Africa rate themselves compared to retired men in Canada, it should be possible. The OECD is charged with bringing about worldwide progress in 11 areas of well-being, such as employment, health, housing and civic engagement. It needs to understand happiness on a global scale, therefore. Hence the need for a consistent and unified methodology. Since 2011, when the OECD published its 'How's Life' report, it has been involved with standardising the ways in which the statistical data in many areas are collected, including those devoted to measuring happiness. As such the OECD has made great strides in helping us to understand human happiness around the world. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

Research on mindfulness apps is limited, but here's what we know so far. By Kira M. Newman on behalf of the Greater Good Science Center. Want to feel more Calm, get some Headspace, and practice Mindfulness Daily? There are apps for that — hundreds of them, besides the three I just mentioned. These apps make a promise: rather than investing countless hours and dollars in mindfulness classes or mindfulness-based therapy, we can choose to meditate from the comfort of our smartphones. Users are flocking to mindfulness apps in hopes of cultivating kind attention to their own thoughts and feelings, and of reaping the mental and physical benefits that go along with mindfulness. But do they work? What does science say about mindfulness apps? Research began in earnest only about four years ago, and studies are indeed pointing to potential benefits for our stress, emotions, and relationships. The findings may not be as conclusive as app marketers would have you believe — but they do suggest you should at least consider trying one. Digital stress reduction Much of the research so far involves the popular mindfulness app Headspace, which has attracted 20 million users across 190 countries since its launch in 2012. The app’s meditations are voiced by Headspace founder and former Buddhist monk Andy Puddicombe, starting with simple breathing and body scan practices. “Users are flocking to mindfulness apps in hopes of cultivating kind attention to their own thoughts and feelings.” In one 2018 study, researchers tested Headspace with 70 adults. All the participants started by answering surveys about their positive and negative feelings, their stress, and their irritability in the past week. Then, over the course of a month, half the group completed ten introductory sessions on Headspace, while the other half listened to excerpts from Puddicombe’s audiobook about mindfulness and meditation without any guided practice. Afterward, the meditation group was faring much better. According to a second round of surveys, they felt (on balance) more positive emotions and less burdened by external demands, responsibilities, and pressure than the audiobook listeners. These changes happened after just 100 minutes of practice. “This is great news for people that are curious about mindfulness but are worried about having to invest hours and hours of time before seeing any benefits,” says lead author Marcos Economides, who (along with his coauthors) was employed by Headspace at the time of the study. “Such early benefits could provide motivation for casual users to develop a more long-term mindfulness practice.” Do mindfulness apps work? © shutterstock/TeodorLazarev Stress is also biological, leaving an imprint on our bodies that can lead to health problems later in life. Could mindfulness apps affect stress at this level, too, not just in our minds? In another recent study, researchers tested this question while also trying to figure out which aspects of mindfulness education are most crucial. They recruited 153 adults to practice for 20 minutes a day, splitting them up into three groups. One group practiced the mindfulness skill of monitoring, which involves detecting and distinguishing between different sensations in your body. RELATED: The 5 best happiness apps to improve well-being A second group learned monitoring and acceptance, the ability to stay relaxed, welcome thoughts and feelings in your mind, and gently acknowledge them. A third group learned coping skills, like seeing the positive in negative situations and analyzing personal problems. These newfound skills were put to the test at the end of two weeks. In an infamous laboratory experiment, participants had to give a five-minute speech and do math out loud while trained observers gave critical feedback, pointed out errors, and generally exuded coldness and judgment. All the while, the participants wore a cuff to monitor their escalating blood pressure and gave periodic saliva samples that would be analyzed for cortisol, a hormone released in response to stress. “Stress is also biological, leaving an imprint on our bodies that can lead to health problems. Could mindfulness apps affect stress at this level, too, not just in our minds?” Contrary to the first study, participants in the three groups didn’t perceive their stress to be different — after giving a speech or doing tricky subtraction, they all felt similarly anxious and insecure. But their bodies told another story: Here, only the group that had learned monitoring and acceptance had lower systolic blood pressure during the task and lower cortisol afterward. “This study was the first to show that a brief two-week mindfulness training app can change a person’s biological response to stress,” says lead author Emily K. Lindsay, a postdoctoral fellow at the University of Pittsburgh. RELATED: 7 mindfulness tips to stay present When we learn acceptance, she and her colleagues explain, we may be better able to acknowledge but disengage from difficult experiences — like cringe-worthy judgment from others. This study suggests that the benefits of mindfulness aren’t just from improved attention, but from the gentle, nurturing attitude we cultivate toward ourselves. Mindfulness apps under the microscope Less stress isn’t the only outcome we can hope to achieve through our digital contemplative practice. In 2017 researchers conducted one of the only studies that compared a mindfulness app with a traditional, in-person mindfulness class. Here, nurses in residency listened to Headspace meditations or attended a class once a week for four weeks. Ultimately, the app users improved their mindfulness skills — in particular, their ability to act with awareness and not overreact to their thoughts and feelings. They also felt less fatigue and burnout in their caregiving role, compared to class attendees. Several studies have compared participants who used Headspace to those who used another beneficial app, like the brain-training app Lumosity, the organizational app Catch Notes, or a web app with logic problems. After training for 10-20 minutes a day for 10-30 days, Headspace users reduced their mind-wandering, boosted their positive emotions, reduced their symptoms of depression, and became kinder and less aggressive compared to other app users. In one study, though, Headspace didn’t seem to improve people’s satisfaction with life, flourishing in life, or negative feelings. “There is still a lot we don’t understand about how mindfulness works, and how much mindfulness practice is needed for certain benefits to emerge,” Economides says. Mind the app: mindfulness technology © shutterstock/Dean Drobot Another question for future research is how long any benefits last. One of the few studies with a follow-up did have promising results: Compared to participants on a waiting list, people who used the VGZ Mindfulness Coach app for eight weeks — which features a variety of breathing, body scan, visualization, and mantra meditations — became more mindful, showed fewer symptoms of psychiatric disorders, and boosted their quality of life up to four months later. RELATED: Does meditation really work? Here's what science says Meditation apps aren’t just a boon for consumers hoping to learn how to be more present at an affordable price. If effective, they also have implications for workplaces, schools, and even nations, who want to cultivate happier and healthier communities. This is where research on which apps are beneficial, and why, is particularly important. “It's vital that we understand the potential benefits of engaging with such apps, and how these compare to programs that are taught in-person, if we are to have the greatest impact on people’s well-being,” says Economides. ● Main image © shutterstock/Alexander Image Do you use mindfulness apps? Which ones? Let the happiness.com community know what you think of them... Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

The discovery of a so-called 'happiness gene' might suggest that happiness is genetic, but as Ed Gould finds out, much more is at play than just our DNA when shaping life satisfaction. Is happiness genetic and could there be a happiness gene? These are long-debated questions, and to answer them, we first need to consider what we define happiness as. According to a 1998 publication by Martin Seligman, one of the chief exponents of positive psychology, positive emotions are what constitute happiness. That would seem to be a reasonable definition of a term which is widely used in psychology and elsewhere but which means differing things to different people. Yes, you can think of happiness as the release of certain endorphins in the body that give us as certain neurological 'hit' – so-called 'happiness hormones', but surely there's more to it than that? What about contentment and the satisfaction that comes from well-being? Don't these count as happiness, too? So, before we start to get into the nitty-gritty of asking 'is happiness genetic?', let's just take Seligman's definition of what happiness is. Even if you think a wider – or, indeed, a narrower – definition will be a truer reflection of happiness, it doesn't mean that the more potent question cannot be asked: is happiness genetic? The factors that make up happiness Think about it for a moment. If creating positive emotions is what happiness is all about, then surely happiness is the outcome of behavioural pursuits? We've already discussed the scientific ways in which people have been shown to be able to increase happiness levels. There are lots of them, after all, anything from building high-quality social relationships to daily exercise has been proven by science to lead to greater well-being. Is happiness genetic? DNA holds some answers. © shutterstock/ktsdesign That said, no one is claiming that it's behaviour alone that leads to greater happiness. Nor would many people in the scientific community claim that any of the behavioural techniques they espouse have a 100 per cent success rate. If you exercise more and practise gratitude in your daily life, then you're likely to feel happier. But you also might not. The environmental factors that surround happiness can only be mitigated for by the things you do. Some people will feel happier than others as a result of their activities. Others might only gain limited results. So, what's going on? Throughout the history of psychology, there has been a long-standing debate about environment factors and innate ones; the so-called 'nature versus nurture' debate. It's still a discussion that is very much alive today, especially when asking if happiness is inherited or not. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } In the genes: do you have happiness in your genetic make-up? These days, most psychologists would agree that in any given situation, both nature and nurture are at play. This appears to be the case with the pursuit of happiness, too. To put it simply, Seligman is right. Positivity – no matter what you do to create it in your life – will make you feel happier. Whether it's the luck of holding down a steady job and not facing significant financial worries, or the chance of enjoying good bodily health, you can make the most of these external factors. Indeed, as we have seen, you can build on them through your own endeavours, too. That's self-nurturing, if you will. Related: Measuring happiness – how and why What's not in your control, of course, is your DNA, your genome and your genetic disposition to happiness. Just as you cannot control the natural pigmentation in your skin, hair and eyes, so you cannot control any aspect of your genes. The questions scientists have posed – is there a happiness gene and 'is happiness genetic?' –have received some important attention. The happiness gene It's a bit of a misnomer, but scientists have already identified the so-called happiness gene. The gene in question is the rather un-catchily titled 5-HTTLPR (so, perhaps its nickname as the 'happiness gene' makes it a little more memorable, at least!). Various studies into the gene have concluded that it does play a big part in how conditions like depression functions within the brain. Not everyone has the same 5-HTTLPR make-up, so, some of the studies – at University College London and elsewhere – have focussed on twins to look at the specifics of this gene compared in people of similar genetic make-ups. This so-called happiness gene has been found to directly impact on serotonin production, the neurotransmitter that has long been known to impact on feelings of both happiness and depression. That said, the work is more focussed on dealing with stress and depression rather than on happiness itself. Is happiness genetic by as much as half? In 2005, Lyubomirsky, Sheldon and Schkade argued that three factors went into determining happiness. Perhaps that's not too controversial because they defined them as circumstances (the environment), intentional activity (the things you do) and a set point (genetics). Happy families? Genetics does play a role © shutterstock/Monkey Business Images What made the lead psychologist in the study, Sonja Lyubomirsky, stand out is that she split these determining factors in proportions of 10 per cent, 40 per cent and 50 per cent, respectively. In other words, she claimed genetics were just as important as everything else put together when it came to happiness. She expanded the idea in her book, The How of Happiness. According to Lyubomirsky, the field data for her assertion came from a 1996 study conducted on twins by Lykken and Tellegen from the University of Minnesota. Whether or not you agree with Lyubomirsky's findings, her ideas have received some academic criticism, most notably due to the fairly small sample used in Lykken and Tellegen's original work. Is happiness genetic if the environment still counts? In a much larger study conducted at the University of Amsterdam, where nearly 300,000 people were involved around the globe, it was found that small variances in DNA methylation were related to happiness. According to the team of researchers, this meant that it's not merely the genetic disposition of the people in the study that was at play. Nor, they discovered, was it just the environment. Rather, they argued that their larger data set showed that it was the interaction between the genetic and the environmental that was responsible for the degree of happiness people felt. Happiness in the jeans, too! What you do affects well-being OK, so this may not be a million miles away from Lyubomirsky's findings. However, the Dutch study demonstrated that it was the complex nature of how the interaction between genes and the environment work that was the key to better understanding of how happiness functions. At least, it showed that people could do more to combat unhappiness by altering their environment and getting on with activities of well-being – even if their genetic predisposition made it harder for them. RELATED: Finding happiness: 11 science-backed ways to increase your well-being So, happiness is genetic – to some degree What Lyubomirsky as well as Meike Bartels and Philipp Koellinger, the leaders of the Dutch research, have shown us is that further work is needed to fully understand the relationship between the environment and the gene. This brings us back to the old 'nature versus nurture' debate. However, we should not give up on thinking that there will never be an answer to the riddle, 'Is happiness genetic?' Bartels and Koellinger used big data analysis techniques from a huge sample – something that was simply not possible a decade or so ago. By analysing larger samples and using the latest artificial intelligence techniques, many scientists believe our understanding of the role of genetics in happiness will improve. According to Daniel Benjamin, a professor of the Center for Economic and Social Research at the University of Southern California, “Genetics is only one factor that influences psychological traits... [such as bipolar disorder and depression]. The environment is at least as important and... [we now know that] it interacts with the genetics.” As such, this fascinating area of scientific research looks set to improve our understanding – not just of happiness but of psychological disorders, too – for years to come. Is happiness genetic? Yes. Is happiness genetic and subject to other determining factors? Yes, that's true as well! ● 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 Depression | Stress management | Music Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Who exactly is Tara Brach? Ed Gould takes an in-depth look at the career of this respected writer, psychologist, spiritual teacher and meditation and mindfulness expert. With a PhD in Clinical Psychology, Tara Brach is an American psychologist and writer, mostly associated with advocating for the role of Eastern spiritual practices in Western contexts. She grew as a Unitarian and lives in Virginia with her husband, a teacher of meditation and yoga. Tara Brach helped found the Insight Meditation Community in Washington DC in 1998. This spiritual community teaches and practices insight (or Vipassana, as referred to by Buddhists). Her teaching focuses on drawing attention to the mindful attention to the inner life of people, as well as developing a full and compassionate engagement with the world. Tara Brach: meditation and teaching A spiritual teacher who travels all over America, Tara teaches online, in written form, and also in person. She has visited Europe to discuss her views on meditation and Eastern spirituality in psychology. Her teaching focuses on the application of what are essentially Buddhist teachings to bring about healing at an emotional level. Her first published work, Radical Acceptance, dealt with how practices such as mindfulness can be effective in healing trauma. Other written teachings offer similar suggestions, such as how tapping into inner peace and wisdom can help people who are going through psychological difficulties and stressful situations. “Imperfection is not our personal problem: it's a natural part of existing.” Tara Brach, from her book Radical Acceptance In person, Tara Brach is well-versed as a presenter. In addition, she teaches classes, provides workshops and leads silent meditations. Brach is also well-known as a teacher of mindfulness and meditation on the internet. She even produces a regular podcast which is so popular it's downloaded around one million times every month! Education and background Tara Brach gained her qualification in psychology from the Fielding Institute. Her dissertation centred on a ground-breaking analysis of the effectiveness of meditation in the healing of certain eating disorders. As an undergraduate, she received a double major in psychology and political science from Clark University. Tara Brach travels globally teaching on meditation and mindfulness © Facebook/Tara Brach It was at this time in her life that Brach began attending yoga classes, something which led to an interest in exploring Eastern approaches regarding inner transformation. After graduation, she chose to spend a decade in an ashram (a spiritual hermitage) where she developed techniques in concentrative meditation. Later, she attended a Buddhist Insight Meditation retreat run by Joseph Goldstein. During this part of her life, Brach trained her mind in unconditional and loving presence. “I knew this was a path of true freedom,” she says. Brach bases many of her past teachings around the processional development in her life. It's from her direct personal experiences with the role of Eastern spirituality in her own life, as well as her academic understanding of clinical psychology, that has led to her particular vision for blending Buddhist ideas with psychological ones. Written works Among the many notable works of Tara Brach is her book, Radical Self-Acceptance: A Buddhist Guide to Freeing Yourself from Shame. The book looks into how crippling self-judgements and inner conflicts can lead to futile perfectionism, loneliness and an over-reliance on self-worth based on work. In it, Brach offers interpretations of Buddhist tales and meditations to show how to overcome such judgements by a radical acceptance of one's self. “Tara Brach is well-known as a teacher of mindfulness and meditation on the internet. She even produces a regular podcast.” Another title worth seeking out is True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. It deals with subject matter such as obsessive behaviour, life-changing illness and relationship breakdown. Brach has also produced a free guide to meditation which is available in several languages. This easy-to-read guide provides entry-level advice for establishing a meditative regime. It deals with hindrances to meditation and guidance on how to sustain meditation as a practice (we have some ideas of our own; check out Five strategies to help you develop a meditation practice). Online resources for Tara Brach As mentioned, many of Brach's teachings and ideas in psychology are accessible via the net, much of it for free. Although she frequently teaches in person, for many people it's the online world which has brought her vision of a blend Western psychology and Eastern spiritual teachings to the fore. You can find several online courses on mindfulness, which she developed with Jack Kornfield, at Soundtrue. We've already tried Mindfulness Daily – an app which provides daily lessons and shot meditations. Tara Brach bases many of her teachings around her life development © tarabrach.com Brach's audio podcasts, which include led meditations, can be opened in iTunes for free. Another place to listen to her talks and other audio freely is via her website which includes an integrated audio player. The archive goes back several years, so there's plenty to hear and learn from. Some of Brach's past talks are also available on video. They offer many insights into matters such as awakening consciousness, seeking internal and external truths and spiritual empowerment. While addressing from a lectern, Brach's style is engaging and often compelling while never becoming overly technical in either psychological or spiritual terminology. Her website hosts a number of these videos. She also has her own YouTube channel which includes a fascinating free-to-watch playlist named 'Finding True Refuge'. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Tara Brach: meditation talks and events As a practising psychotherapist and meditation teacher, some of Brach's talks and training sessions are for professionals only. For example, some of her groundbreaking work in showing how psychotherapists can integrate mindfulness strategies into their clinical work is conducted in academic institutions in the United States only. However, public events are online. Other than Brach's frequent work with Vipassana meditation instruction, occasional retreat teaching sessions are listed on her website. She also maintains regular updates of her Facebook page which details upcoming talks and public events. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Looking to develop or improve your mindfulness practice? Tine Steiss reviews Mindfulness Daily, an app that aims to do just that. In Mindfulness Daily, Jack Kornfield and Tara Brach are presenting a 40-day introduction for mindfulness and meditation. You can access the daily lessons via an app or online. Mindfulness Daily app: what is it? The lessons are usually around 10 minutes long and are either taught by Jack or Tara. An explanation about today's subject is followed by a guided meditation to dig deeper into the subject. It's wrapped up with a daily practice to try throughout the day. Finding some space to incorporate your Mindfulness Daily practice during the start of your day could be a great idea. RELATED: Morning meditation – the secret to a great day Once you've completed a lesson you can access the following one the next day. This creates a nice pace and means that you can't rush through the course. You're given the time to explore each lesson throughout your day and you can always revisit the lessons you've already completed. These lessons are currently divided into four main topics: Mindfulness Basics Emotional Intelligence Resilience, Healing and Inner Freedom Mindful Living With the latest update of the Mindfulness Daily app, each lesson also has a name. This makes it much easier to revisit your most influential lessons when you feel like you need them. With this, you can tailor your sittings to your daily needs once you've finished the course by starting out with a subject you'd like to focus on. Which means the app keeps being your little helper, even after having finished the course. “Once you've completed a lesson on Mindfulness Daily you can access the following one the next day. This creates a nice pace and you can't rush through the course.” The course has a great structure that guides you through all the relevant areas of mindfulness without being boring or too demanding. It's suitable for beginners as a first introduction to mindfulness, but if you're more experienced you will still find this course helpful and structured and are likely to discover new aspects of mindfulness for yourself. Get 'appy: Mindfulness Daily offers 40 lessons Going through 40 aspects in 40 lessons you'll most likely encounter some that seem to be an easy ride and some that touch you on a deeper level. So, this is also a great way to explore where to focus on more in your future practice. Pricing and benefits Mindfulness Daily is distributed by Sounds True, an independent multimedia publishing company focusing on spiritual traditions, arts and humanities. I paid $38 for the app, so each lesson came down to less than $1. If you download Mindfulness Daily you also get access to other free Sounds True content. Even its regular newsletters come with free content, so the marketing is actually a win-win deal; they remind you to spend your money with them and give you something nice for free. Fair enough if you ask me. [UPDATE] Mindfulness daily is now available for free! RELATED: The 5 best happiness apps to improve well-being The Sounds True library app is a similar deal. It provides you with easy access to meditations, music, Mindfulness Daily and whatever else you may buy there in the future. It also tracks the time you've been meditating with the app, offers a meditation timer with different bells, and a journal for your experiences. This keeps me from not deleting the app from my phone and even using it on a daily basis. Mindfulness Daily: my personal experience Due to the briefness of each lesson, it's easily incorporated into your morning routine. At least for me, it was easy to sit down for ten minutes each morning and I didn't skip or postpone a single day. Most of the time I'd even revisit a lesson in the evening again to wrap up my day. “The Mindfulness Daily app course has a great structure that guides you through all the relevant areas of mindfulness without being boring or too demanding.” I started with meditation many years ago, but it wasn't until about two years ago that I developed my personal daily routine. Having a structured program is very helpful for me to keep up a daily practice. Even better if it helps me revisit and expand my knowledge and practice. So, the structured daily lessons were really up my alley to start with. I also realized how I got a bit slack after the course had finished. But I started using single lessons matching my needs that day as an intro to my daily practice. High praise: daily meditation using Mindfulness Daily works Furthermore, I admit to being a bit of a Tara Brach fangirl. She has a lot of free content out there that I listen to regularly. Normally it's harder for me to concentrate on a subject if I'm just listening and I prefer reading about it. In her case, it's the other way around. I had some troubles reading her book True Refugee. On the other hand, listening to her talks is a great experience, as the way she explains things really resonates with me. So, that's one of the main reasons I chose this course. If you're unsure about whether or not you like Tara Brach's or Jack Kornfield's style, just check out the free content they provide. Some of it you can also get for free on Sounds True. ● Main photo: colourbox.com Written by Tine Steiss Tine is part of the happiness.com team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on Instagram.

Positivity can often seem in short supply during the New Year and winter, but January was actually full of great news. Here's our regular Top 10 positive story round-up from Ed Gould. 1. US coal usage drops significantly Coal is one of the worst fossil fuels when it comes to both air quality and the release of carbon dioxide. And although the US has a leader who's open about his scepticism towards climate change, there is hope. Since 1979, coal consumption in the country has never been lower, according to 2018 data published by the US Energy Information Administration. Most coal is burned in the US in order to generate electricity and it's the growth in renewable and other sources of power that has led to the drop. 2. Coral reef stabilising after mass bleaching Marine life is never more delicate than when it uses coral reefs for its habitat. Four years ago, many people feared for the future of a beautiful stretch of coral in Hawaii following a mass bleaching, considered to be an environmental disaster. However, marine scientists have offered new hope thanks to their study which shows that the reef in question is starting to stabilise. It's regarded as the first step to the potential recovery of the underwater environment in the area. 3. Is rocking to sleep a cure for insomnia? According to Psychology Today, being rocked to sleep in a hammock or a similar device can help adults get to sleep. It's long been a technique for getting infants to drop off, of course, but a new study shows that the effects of rocking can work just as well with grown-ups. Not only do the scientists concerned think it's a good way to get to sleep, but it can help those who suffer from insomnia too, something that has to be positive news for anyone who's reading this late at night because they cannot get to sleep! Rock on: hammocks could help with sleep issues 4. Reduce your stress by thinking about those you love Thinking of loved ones can lead to sensations of happiness, especially if you can picture them in positive ways. However, it doesn't end there! A scientist from the University of Arizona studied over 100 cases where people were given a stressful task to complete. His work – published in the journal Psychophysiology – demonstrated that people who focussed on a mental image of their partner during their task were able to lower their blood pressure, thereby relieving any stress. In fact, the approach seemed to work just as well as those who actually had their partner present. 5. Uber rides with mindfulness Uber may be one of the world's best-known technology and transportation companies but its use of mindfulness is much less heard of. In January, the Independent reported that Uber had teamed up with Calm to produce a meditation app which its customers could make use of. The company said it wanted to provide travellers with a range of mindfulness exercises to help them relax during journeys. Uber's new app contains four different exercises that passengers can use according to the length of time they expect to be travelling. 6. Nepal has positive news for its tiger population The tiger is an icon of wildlife protection. Its numbers have been maintained only after extensive efforts to look after its habitats in Asia. However, Nepal has recently conducted a check of the numbers of wild tigers it has and come up with a rather surprising result. There are about twice as many as previously thought, with an estimated 235 big cats throughout the country. The cat's back: there are more tigers in Nepal than previously thought 7. Liver transplants could be revolutionised According to a report on the BBC, scientists have come up with a new procedure for conducting liver transplants. This, it's hoped, will help to speed up the rate at which they can be transplanted, helping to slash waiting times. Donated livers are normally chilled, which mean they can degrade. The new idea is to use perfusion machines in order to keep livers in good condition for longer, offering greater flexibility for finding suitable recipients. 8. New treatment being developed to tackle dementia As published in Science Daily, work by researchers at the University of Southern California has been conducted into a potential new treatment for dementia. The approach is designed to hone in on leaking capillaries in the brain, known to be an early sign of Alzheimer's Disease. The five-year study is ongoing but it hopes to enable sufferers to be identified at an earlier stage than is currently possible with treatments being administered sooner than they otherwise would be. 9. Mindfulness helps with menopausal symptoms The Daily Mail reported that scientists have been working on how mindfulness can help menopausal women to alleviate the worst of their symptoms. The Mayo Clinic in Minnesota conducted a study of over 1,700 women, asking them about their symptoms, stress levels and habits with mindfulness. The use of mindfulness was found to be positive in many aspects of the menopause, according to the chief researcher, Dr Richa Sood. Pause for thought: mindfulness could help the menopause 10. New technique may make chemotherapy more bearable A team of American medical researchers has been looking at how chemotherapy can be made more effective by concentrating it in the parts of the body. The idea is to insert tiny sponge-like materials into the patient's bloodstream so that the chemicals used in the therapies cannot pass through. The technique has been referred to as a 'chemofilter' and is something that could potentially improve the lives of many cancer sufferers. The study was conducted by Professor Nitash Balsara from the University of California at Berkley. ● Main image: shutterstock/everst Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

The final month of the year is a time for happiness, hope and reflection on the 12 months that have just passed. In his final installment for the year, here are Ed Gould's Top 10 positive news stories from December... 1. US takes a big step for a renewable energy future The United States may be seen on the international stage as a country that's not fully lined up with climate change policies, but that hasn't stopped the country from announcing its largest federal wind farm plans. No less than 390,000 acres of government waters are to be set aside for wind turbines close to the coast of Rhode Island. Several energy companies will now bid for the right to use the area for sustainable energy production. The deal has been reported to be worth an astonishing $405 million. 2. Mindfulness-based stress reduction (MBSR) can help back pain Scientific research published in the Journal of the American Medical Association has made the claim that MBSR can help the body handle a range of pain symptoms including those that impact on the lower back. The study involved eight two-hour sessions per week. As a result of following an MBSR programme, around 60 per cent of participants found that they gained some relief from the pain they'd been feeling. MBSR can help back pain © shutterstock/F8 studio 3. University of New South Wales develops winning solar car While car makers the world over are offering hope of a fossil fuel free future with the development of electric car technology, student designs are continuing to break new ground. A team from the University of New South Wales set a world record for their solar-powered car for driving across the country with the lowest ever use of energy. The university reported in December that its team had covered the 4,100km trip without any problems, even arriving in Sydney two days ahead of schedule! 4. Scientists develop anti-cancer spray In news that made headlines around the globe, research undertaken at UCLA in California has led to the development of a treatment which is applied to cancer sufferers post surgery. When a tumour is removed by a surgical procedure, all too often there can be a recurrence of the condition. Now, a biodegradable gel has been made which, in tests, has shown to reduce the risk of post-operative complications. It's simply sprayed on and helps to boost the body's own immune system. 5. Yoga's benefits for older people to be studied According to associate professor of Exercise and Health Sciences, Garry Tew, at Northumbria University, yoga has many benefits for older people. They include better strength, flexibility, balance, and the overall happiness one feels due to improved quality of life. In order to prove it, Tew's team of researchers have secured funding worth £1.4 million, which will allow them to probe further into yoga's impact on those suffering from long-term conditions into older age. It's hoped the research will help to save the UK's National Health Service money in the long run. Yoga has lots of benefits for seniors © shutterstock/vectorfusionart 6. Plastic bag usage drops dramatically in Australia It's one of those things that is so easily done: turning up at the shop to buy groceries without bags to take them home in. To encourage shoppers to consume fewer bags, two large supermarket chains in Australia banned single-use plastic bags. In positive news for the environment, it was announced in December that the use of such bags had dropped by 80 per cent across the country over the last quarter. In fact, the country's National Retail Association said that in some areas of Australia, use of these bags had by up to 90 per cent in that time period. 7. Shrinkable technology may be with us soon Research undertaken at MIT in Boston has moved into the realm of science fiction after academics there announced they were working on systems which could reduce objects to a thousandth of their original size. Lasers are used to shrink items down to what's known as the nanoscale and it's hoped that there will be many industrial applications for the technique. Likely ones include several medical techniques which could be used in the brain without surgery, and even in areas like DNA therapy. 8. Mindfulness may help boost weight loss The widely respected Nursing Times reported in December that adopting mindfulness techniques could help a range of public health programmes that focus on weight loss. Ongoing research is being undertaken in the UK by the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism, as well as at the University of Warwick. It aims to augment weight loss programmes in the UK with elements of mindfulness, so that people undergoing them are able to manage their conduct in improved ways. Mindfulness could help weight loss 9. Shipping company commits to a carbon-free future The world's biggest shipping company, Maersk, says it wants the whole industry to go carbon-free. According to CNN, the freight business is aiming to stop using unsustainable fuels by 2050. The CEO of Maersk, Soren Toft, has called on competitors in the sector to make similar changes. The shipping industry currently accounts for about the same level of carbon release from its fuel usage as the international aviation sector. 10. Free public transportation for all in Luxembourg In a world's first, the Benelux country of Luxembourg has announced that it will provide public transport without any cost throughout the entire state. As reported in The Guardian, the country's authorities hope the decision will help in the fight against global warming as well as being a positive way to improve air quality and to reduce congestion. Charges for using trains, trams and buses will all be done away with by the summer of 2019 under the scheme. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Poverty, hunger, homelessness: human injustice is ever-present throughout the word, but what can we do about it? Sienna Saint-Cyr takes a looks at social justice... You don't need to be a caped crusader to make a difference. Everyday heroes wear jeans and T-shirts; nurse's uniforms and fluorescent jackets on the roadside. Social justice is something we all can do and benefit from. In the United States, black mothers teach their sons to behave in specific, respectful ways to reduce suspicion, violence and aggression from police officers. White mothers do not. In many parts of the world, girls do not have the same access to education as boys. Girls are married off while still children while their male counterparts are left alone to grow and mature. All over the world, some poor people barely survive the day while there are also billionaires in the same country who can’t imagine a life without gold. Social justice does not mean taking away privileges of one group; it means raising up those who don’t have those same privileges. While it’s important to mark days such as Human Rights Day and World Day of Social Injustice and spend time, effort, and perhaps money to end social injustice, the reality is it's a process that requires attention every day. What does social injustice mean? Social injustice can manifest itself in multiple ways: Poverty Lack of healthcare Hunger Unsafe living environments Unsafe food Dirty water Laws that target a particular group because of their identity Stricter application of the law to one group over another Social injustice: millions of kids live in poverty across the world Social injustice keeps people from being healthy and happy. It violates the idea that all individuals have the right to life, liberty and the pursuit of happiness. Injustice impacts people based on their race, religion, sexuality, economic status, gender, ethnicity and much more. Those who denounce social justice mistakenly believe marginalized groups will receive special treatment. For these people to do it, they loose something. They don’t realize that we are all only as strong as the weakest among us. “Injustice anywhere is a threat to justice everywhere. Whatever affects one directly, affects all indirectly.” Martin Luther King Jr What people need and deserve are the basics. In life, that includes the things that keep us all fed, housed and educated, while granting us equal access and treatment under the law. Once those basic needs are met, we humans can pursue life in a multitude of ways. Sometimes with results none of us can imagine. Inventors, peace-keepers, religious leaders, politicians, teachers, writers and so many other things. All who contribute to society could rise out of the shadows of inequality and social injustice. We have no idea what we could accomplish if we grant everyone access to the same rights and basic needs. What does social justice look like? In a perfect world, everyone would see each other as equal and worthy regardless of their outward appearance or differing beliefs. Unfortunately, we don’t live in that world. We live in a messy place where everyone has an opinion and where everyone holds particular beliefs. Humans have to make our way through this world with choices based on those beliefs or their rejection of them. Because of this, a strong social safety net is necessary to protect the weakest among us. This system, in whatever form it takes in governments around the world, helps grant access to healthcare and education, job training and employment. It helps reduce the economic inequalities that can hold generations of families back by requiring a livable minimum wage, additional educational resources for communities with the greatest need and access to the right jobs. Homelessness: housing is a basic human right Social justice means supporting communities and organizations. Support within those communities who raise up the concerns and problems of marginalized groups to make those in power aware of their need. To fight for equality and justice, and to promote the participation of individuals who may feel powerless and voiceless otherwise. Why we all benefit from social justice Raising up a group of people who have been ill-treated, neglected, and forgotten by society or government does not take anything away from those with greater privilege. It places us all on equal footing. Recognizing social injustice forces us to recognize our inherent biases and decide whether we will reject or embrace them. It forces us to look at what we have in relation to those with much less and realize that maybe we have too much. "Recognizing social injustice forces us to recognize our inherent biases and decide whether we will reject or embrace them." Admitting social injustice that we do not personally experience is a difficult, personal task, but once done, allows us to better answer the question, “What will I do about it?” It gives us the chance to check our biases at the door and treat people the way we would want to be treated. Social justice for the victims of injustice? Access to the basics and the ability to pursue a life of happiness – without the guarantee, of course – allows people to move beyond their circumstances and improve it. This results in less strain on government safety nets. People can worry less about how to make it through another day with enough food and water or avoid harassment and can focus on bigger things, bolder thoughts and new ideas. When we allow all parts of our society to benefit equally, everyone contributes more to society as a whole. whether in business, legislatively, or simply by being a better person. If we’re poor, scared, or demoralized, our world becomes very narrow. When we are free from the strain of social injustice and inequality, the horizon becomes much broader and the opportunities greater. We all benefit. ● 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 Resilience | Kindness | Courage Written by Sienna Saint-Cyr Sienna Saint-Cyr is an author, advocate, and the founder of SinCyr Publishing. She speaks at conventions, workshops, and for private gatherings on the importance of having a healthy body image, understanding enthusiastic consent, using sexuality to promote healing, navigating diverse or non-traditional relationships, having Complex PTSD, and more. Sienna loves sharing her journey of healing and finding happiness with her readers. Along with writing erotica and romance, Sienna speaks at conventions, workshops, and for private gatherings on such sex-positive topics as a healthy body image, using sexuality to promote healing, and navigating diverse or non-traditional relationships. She writes for several websites. Find out more.

In November, the media was focused on political turmoil, but it was actually a great month for positive news stories. Here's Ed Gould's round-up of the ten best, full of messages of hope and happiness. 1. Australian town leads the way with plastic capture The city of Kwinana in Australia has positive news in the fight against plastic waste ending up in the sea. The authorities there have placed nets on their town's culverts to try and prevent plastic from flowing into the ocean. The results exceeded expectations with around 370 kilos of waste plastic being captured during a period of just a few months – a simple yet effective solution! 2. New brain treatment may help tackle depression According to reports in Science News, scientists from California have found that electrical stimulation to parts of the brain can reduce depression symptoms. The neuroscientific approach involves zapping the lateral orbitofrontal cortex with minor doses of charge from electrodes. Those without depression, or who had mild forms of it, reported no change but, on average, those with severe or intermediate levels of depression said the process left them feeling better. Work is underway to see how longer lasting effects may be possible. 3. Huge new nature reserve created in Central Africa The Democratic Republic of the Congo may not always be associated with happy events, but in November, several press outlets reported on a major achievement for the country. It's taken almost 14 years to come to fruition, but the Ogooué-Leketi National Park – covering an area of over 1,300 square miles – has finally opened. It will help to protect the country's diverse wildlife, including many endangered species such as mountain gorillas. Congo: A new nature reserve for gorillas © Shutterstock/CherylRamalho 4. Bamboo housing prize awarded to young designer Widely reported around the world, a design for using low-cost materials to form housing in the Philippines has been awarded with an award in the UK. With prize money donated by the Royal Institute of Chartered Surveyors, the award recognised Earl Patrick Forlales' use of bamboo, a resource widely available in the Philippines, so that slum housing can be replaced with cheap and an eco-friendly accommodation. According to the BBC, the 23-year-old Forlales' modular home design could help up to 12 million slum dwellers in Manilla alone. 5. Cleaner fuel capacity from developing countries Clean technology for generating electrical power is nothing new, but it was only in November that the developing world added more capacity in this regard than it did with outdated fossil fuel technology. In positive news for the environment, less developed countries added 114 gigawatts of clean energy production in 2018. That's compared to only around 60 gigawatts added by developed countries which, in fairness, were already starting from a higher base level. That said, the fact is that – according to a report published by Bloomberg – developing countries are now playing their part in much more dynamic ways to fight climate change. 6. Mindfulness study shows it benefits PhD students According to a number of reports, the benefits of mindfulness techniques were studied by an in-depth scientific programme run in the United States. This particular study focussed on a large sample of some 2,000 graduate students from around the globe, with the results published in Nature. The research revealed that over 80 percent of students who used mindfulness as a part of their daily ritual didn't feel the need to seek help from university support services. The researchers suggested this is because they were more resilient to the stresses of PhD programmes as a result of their mindfulness practices. Learning lessons: mindfulness helps students © Shutterstock/Jacob Lund 7. Treatment for deadly peanut allergy possible Peanut allergies can kill, especially if emergency responses to anaphylactic shock are not administered rapidly. In news that has brought hope to many, a new treatment is being developed that could mean such severe allergies may become a thing of the past. As reported by the BBC, a study published in the New England Journal of Medicine, by Professor George du Toit, may mean that small, controlled exposure to peanuts is the way forward, so that the potentially catastrophic results of accidental exposure are avoided. 8. Denmark leads the way on green car policy Denmark is already an expensive place to buy fuel for your car – if it's derived from an oil. However, the country is going one step further and will now ban all new fossil-fuelled cars within 11 years. The country's Minister for the Environment, Lars Christian Lilleholt, said that the way forward was electrically-powered cars and he encouraged the EU to take similar steps to reduce harmful emissions. 9. Dogs recruited in the fight against malaria The New York Times reported in November that dogs are being deployed to sniff out the presence of mosquito-borne parasites. In a pilot study, researchers found that the incredible sense of smell that many dogs have can be put to use by sniffing socks. If they detect the parasites, then they can alert humans to potential infection even before a human might show the feverish symptoms of the disease, thereby helping to treat people before malaria takes hold. Smells good: dogs can sniff out malaria parasites 10. The ozone layer is healing, says the UN And finally, some great environmental news. Action taken globally over recent decades to prevent further damage to the ozone layer in the atmosphere has been working. According to the UK's Evening Standard, a UN report has stated that the layer is not just being protected from further erosion but is, in fact, repairing itself. It's hoped the level of ozone will return to its rightful state by the 2060s. This is largely due to the global phasing out of chlorofluorocarbons which was agreed in 1987. ● What do you think of this month's positive news? What efforts are happening where you live? Share your thoughts with the happiness.com community below... Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.