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From boosting your mood to lowering stress, the power of kindness is real. In fact, science shows the benefits of being kind are greater for the giver than the receiver. So, as Calvin Holbrook suggests, help others and help yourself, too. Can you remember the last time a stranger was kind to you? Maybe someone held a door open or offered you help with directions in the street? Or, perhaps you can recall the last time you helped somebody. After recently carrying out a few altruistic acts myself, I wanted to find out more about the power and benefits of kindness. Just before Christmas I passed a homeless man sitting outside a London Tube station. Coming out of a nearby coffee shop after paying almost £3 for a flat white, I couldn’t justify spending that on a hot drink while he was sat with nothing. I started a conversation to find out how he was doing and he was thankful when I offered him some change and a banana. However, he seemed most grateful when I simply asked him what his name was. When I got up to leave, he looked directly into my eyes and gave me a genuine ‘thank you.’ Later that week, I spotted an elderly lady hauling a huge suitcase down some stairs – she was clearly struggling. Her face lit up with joy when I offered a hand. She was clearly touched someone had made the effort to assist, and I too walked away with a spring in my step and smile on my face. The power of kindness: a ripple effect In these examples the power of kindness is obvious for the recipient: they were in a moment of need and received assistance. But the power of altruism also extended to me – in fact, one major benefit of kindness is that the love spreads both ways; it’s a win-win situation. A positive sign: showing kindness is easy and free After connecting with these people I felt a sense of happiness and pride to know I'd made a small but meaningful impact on their day. In fact, this feel-good sensation stayed with me for hours afterwards. Experiencing this feeling has also made it more likely that I'll carry out more random acts of kindness in the future. Likewise, I like to think that the power of kindness can potentially rub off on the people you'll help out in the future, so that they, in turn, will be more likely to assist others. In fact, it turns out that science backs up this kindness 'ripple effect'. “The power of kindness can potentially rub off on other people you'll help out in the future, so that they, in turn, will be more likely to assist other.” A 2018 study focused on employees at a Spanish company. Workers were asked to either a) perform acts of kindness for colleagues, or b) count the number of kind acts they received from coworkers. The results showed that those who received acts of kindness became happier, demonstrating the value of benevolence for the receiver. However, those who delivered the acts of kindness benefited even more than the receivers. That’s because not only did they show a similar trend towards increased happiness, but they also had an boost in life and job satisfaction, as well as a decrease in depression. Furthermore, the effects of altruism were contagious. Those colleagues on the receiving end of the acts of kindness ended up spontaneously paying it forward, themselves doing nice things for other colleagues. This study suggests the ripple effect really is one of the benefits of being nice. Kindness and psychological flourishing Further studies back up the power of kindness. In another, researchers asked members of the public to either perform acts of kindness – such as opening doors for strangers – for one month, or to perform kind acts for themselves, such as treating themselves to a new purchase. The researchers measured the participants’ level of so-called ‘psychological flourishing’ – their emotional, psychological, and social well-being at the start and end of the experiment. By the end, those who had carried out kind acts for others had higher levels of psychological flourishing compared to those who acted kindly towards themselves. Kindly acts also led to higher levels of positive emotions. MORE LIKE THIS: Why is volunteering important? These 7 reasons show the benefits Kindness: a peak inside the power of this simple action Human kindness: why we need it more than ever Meanwhile, another study incorporated cold hard cash to test the powers of altruism. Researchers gave participants either $5 or $20 which they had to spend on themselves or others before the end of the day. They measured the participants’ happiness levels before giving them the money and then called them on the phone in the evening. The results? Those who had spent the money on others were happier than those who'd used the money for their own needs. The physical effects of kindness So, science shows that being kind and helpful clearly has a positive and uplifting effect on those carrying out the act. But what exactly is happening in the body? Here are four ways keys in which the physical benefits of kindness can be felt: 1. Kindness releases feel-good hormones When you do kinds acts for other people, so-called happiness hormones are released, boosting your serotonin, the neurotransmitter responsible for feelings of well-being and satisfaction. Endorphin levels also rise, leading to a phenomenon known as a 'helper’s high'. 2. Kindness can reduce anxiety Another physical benefit of kindness is that it can help to lower anxiety. Social anxiety is associated with low positive affect (PA), which relates to an individual’s experience of positive moods such as joy, interest, and alertness. A four-week study on happiness from the University of British Columbia found that participants who engaged in kind acts displayed major increases in their PA levels that were maintained during the study duration. Good to give: kindness benefits both the giver and receiver 3. Kindness may help alleviate certain illness Inflammation in the body is linked to numerous health problems including chronic pain, diabetes, obesity, and migraines. For older generations at least, volunteering as an act of kindness may be of benefit to reduce inflammation. In fact, according to one study of older adults aged 57-85, “volunteering manifested the strongest association with lower levels of inflammation.” Additionally, oxytocin, also released with acts of kindness, reduces inflammation, and it can directly affect the chemical balance of your heart. According to Dr. David Hamilton, “oxytocin causes the release of a chemical called nitric oxide in blood vessels, which dilates the blood vessels. This reduces blood pressure and therefore oxytocin is known as a ‘cardioprotective’ hormone because it protects the heart (by lowering blood pressure).” 4. Kindness can reduce your stress levels Helping others takes you out of your own mind and can potentially help to build relationships with other people. Anything that helps you to build bonds with other people is known as 'affiliative behavior'. And, according to one study on the effects of pro-social behavior — action intended to help others on stress, “affiliative behavior may be an important component of coping with stress and indicate that engaging in pro-social behavior might be an effective strategy for reducing the impact of stress on emotional functioning.” “Science and studies show that being kind and helpful clearly has a positive and uplifting effect on those carrying out the act.” Furthermore, once we establish an 'affiliative connection' with someone — a relationship of friendship, love, or other positive bonding — we feel emotions that can boost our immune system. So, it seems continued altruism can boost your happiness and improve relationships and connections, in turn indirectly boosting your health. Shifting to kindness So, knowing this, why aren't people benefiting from the power of kindness? Why aren’t more people making a conscious effort to change the lives of others? For one, in our fast-paced world, benevolence and compassion often end up taking a back seat to self-interest – and selfies. People don’t seem to take the time to stop and help others or even notice what’s going on as we're often wrapped up in our own lives. Helping hand: the power of kindness is proven Also, some people believe that showing kindness and compassion is a weakness and will only lead to being taken advantage of. But, the truth is, it’s in our human DNA to show kindness. In fact, we’re the only mammals with an extended gestation period, and while other animals rely on support for a short period before becoming self-reliant, we depend on the care of our caregivers to provide our needs. Indeed, kindness is fundamental to the human existence – we're literally wired for it. Kindness is not something that demands hard work or huge amounts of time. It’s something all of us can strive to achieve every day. And, knowing that the power of kindness and its benefits are immense for ourselves and not just the receiver, why wouldn’t you want to help others more? ● happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Gratitude | Acceptance | Altruism | Volunteering Written by Calvin Holbrook Calvin is the happiness.com magazine editor, as well being an artist and lover of swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

There were many feel-good health and environmental stories in the press in April, but you may not have spotted them. Ed Gould shares his Top 10 from the past month to uplift and inspire. April was a month that featured many feel-good news stories, but not all of the following items made it to the front pages. So, what were some of the more positive stories that deserved greater attention than they received? Here are ten of the best... 1. Vision could be improved by ultrasound Ultrasound techniques may be deployed soon to help people with vision impairments. According to a story in News Nine Live, the idea is to use ultrasound frequencies to stimulate the nerves of people who cannot see. Although ultrasound is common for seeing inside the body – typically to assess the healthiness of unborn babies – it hasn't been used for sight therapy before. Researchers are working on animals and hope the technique will be able to help people with a range of nerve-related, degenerative vision conditions. 2. Leisure activities help to reduce loneliness According to Penn State University, undertaking leisure activities is one of the best ways we have to combat social exclusion. A report in Science Daily made use of two recent scientific studies to show that meaningful and challenging activities were ideal for helping to deal with the feelings associated with loneliness. The researchers found that doing something that activated the brain meant that time seemed to drag less between social interactions, thereby lessening the effects of loneliness people would otherwise have felt. Leisure activities have been shown to lower loneliness shutterstock/Robert Kneschke 3. Mindfulness helps people to cope with guilt Feelings of guilt are not uncommon but, according to a report in PsyPost, numerous studies into mindfulness have now shown that people who practise meditation and other mindfulness techniques are better able to cope with it. In cases where people are feeling guilty when they shouldn't necessarily, this can help them to continue with their lives. RELATED: Mindful behavior – 13 practical mindfulness tools However, one recent piece of research also suggests that mindfulness can help to buffer people against the guilt they ought to feel. In the latest research, led by Andrew Hafenbrack, an assistant professor who works at the University of Washington, loving-kindness meditation was found to offer the best balance between helping people to cope with their guilt whilst not dissuading people from engaging in 'reparative behaviour'. 4. Hydrogen fuel cell technology takes step forward Hydrogen fuel cells are a clean way of making energy and only produce water as a waste product. However, they rely on precious white metals to cause the chemical reaction they need to produce electricity. In fact, most require platinum to run. Nevertheless, as numerous online press outlets picked up on, Imperial College in London has produced a new method for making hydrogen fuel cells that relies on iron instead, a much more common metallic element. According to Professor Anthony Kucernak, who led the research, the change in catalyst still means the energy produced will be just as green. Doing away with platinum will mean this form of energy may soon become much more economically viable. 5. New transistors could lower energy demands In other energy news, researchers at the University of California, Berkeley have come up with a new type of transistor design that could lower the energy consumption of nearly all appliances. The idea makes use of what the team call an ultra-thin super-lattice heterostructure for transistors which means that voltage could be dropped by about a third. Their transistors contain alternating layers of ferroelectric and anti-ferroelectric materials and such a super-lattice could be integrated into existing electrical component designs with ease, they claim. According to Physics World, this breakthrough is likely to have a big effect on the future electrical consumption of computers. 6. Rare Australian tree frogs set for new lease of life One of the world's rarest species of frog was on the face of extinction a few years ago. However, thanks to a successful breeding programme in captivity, the spotted tree frog will be released back into the wild in New South Wales, Australia. A report in the Guardian stated that around 80 of these creatures would be set free following devastating bushfires that affected the frogs' natural habitat. It's thought that at the time they were taken into captivity to protect them only about a dozen individual tree frogs of this species existed in the world. Australian tree frog shutterstock/reptiles4all 7. Cannabis combats pancreatic cancer cells According to the Daily Star, a new study into cannabis consumption found that the plant was an effective tool in the fight against pancreatic cancer. Its story was based on Israeli research into the effects of cannabis on the body. The medical science company that conducted the research found that certain chemicals in the plant – when combined with medicinal mushrooms – were effective in combatting cancer cells in the pancreas. As a result, patients required lower dosages of chemotherapy. The research's team's work is now being extended to breast and colon cancers, too. 8. Solar energy can now be stored for almost two decades Storing energy is one of the big challenges for the world as we produce more than we need. However, many storage systems, like batteries, come with their own environmental costs. Nevertheless, as a report in the Independent made clear, solar energy could now be stored efficiently for up to 18 years and used when needed. Swedish researchers at the Chalmers University of Technology (as well as counterparts in China) have developed a system that contains molecules that react when exposed to sunlight. They store the energy they've received from the sun and can be easily transported. The idea is to now deploy the system in self-charging electrical devices. 9. Nasal spray could alter the way coronavirus affects people Clinical trials of a nasal spray designed to stop COVID-19 from spreading have begun, according to a report in iNews. The UK-based research team behind the project reckon that their nasal spray could be a highly effective means of preventing people from catching airborne coronaviruses, in particular helping those who cannot have the vaccine for whatever reason. It's also hoped that a low-cost nasal spray will help those in many of the world's poorest countries, which have relatively low vaccine uptake figures. The use of nasal sprays to stop the virus from spreading should also help to prevent further mutations and, thereby, protect vaccinated people, too. Nasal spray for COVID? shutterstock/MYDAYcontent 10. New treatment for alopecia sufferers A report in the Daily Express stated that a drug therapy that had been used to help treat arthritis is also beneficial for treating alopecia-related hair loss. Indeed, one in three people who tried the treatment found that it was effective. Work on the new treatment method is ongoing at Yale University in the United States but it's hoped that it will bring a new sense of optimism to many people living with from alopecia, as no previous treatment methods have proven to be successful for so many. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Is it possible to look at happiness in terms of the choices we make every day? Sonia Vadlamani explains how long-lasting happiness largely stems from making consistently conscious choices. Incorporate these 12 happy habits in to your daily routine and feel the benefits. Happiness means different things to different people. For you, it might be a secure job and a comfortable life. For others, it may mean freedom of expression and forming meaningful friendships. And while happiness looks distinct for everyone, most people agree that being happy is the most important aspect and the major driving force in life. While there is no consensus on a ‘silver bullet’ that works for everyone, there are some things which boost happiness for the majority – good physical health, sound mental health, a stress-free and productive life, job-satisfaction, a sense of fulfillment, meaningful relationships, etc, are just a few outcomes that result in happiness for most individuals. What is happiness? Most researchers consider happiness as a state of mind. It is usually measured in terms of life-satisfaction, subjective well-being, and a positive mental state. Lack of negative emotions like anger, frustration, and absence of symptoms of stress, anxiety and depression are also considered to result in a happy state of mind. How habits and happiness are related Choosing what makes us happy is difficult sometimes, especially when something that might make us genuinely happier in the long run seems to clash with what feels good in the present moment. In the words of Gretchen Rubin, best-selling author of The Happiness Project, happiness doesn’t always feel happy. For example, relaxing and binge-watching a favorite show may certainly feel like the convenient choice over heading to the gym for a workout. A double chocolate chip cookie might seem more appealing than a healthier and wholesome bowl of salad. RELATED: How habits can get in the way of your goals The common instinct during such a dilemma is to settle for the convenient or compelling choice – this may result in short burst of joy but might not make us happy in the long run. However, it is possible to break out of this default subconscious behavior and work our way towards the happiness-creating choice, through willpower and consistent action. Choosing the gym over cookies: a happiness habit! shutterstock/NDAB Creativity Making consistently better choices can be a viable strategy to create lasting happiness. Habits matter – they help us engrain a choice as the default action, if made repeatedly. Long-lasting, consistent variety of happiness come through consistent habits. Hitting the gym after work can be made into your default choice – or ingrained healthy habit – through consistent action, rather than to just remain a couch potato, resulting in good health and consistent happiness. Happy habits: 12 simple ways to boost joy levels daily So, let’s look at some happy habits to help you with your quest for happiness. With time and practice, you can cement these happy habits into your daily routine as your default choice of action: 1. Smile Smiling is circular – happy people smile more often, which releases more dopamine, and this makes them happier. Researchers even suggest faking a smile to induce cheerfulness and lower stress levels through ‘facial feedback’. Smiling has also been associated with extended life expectancy. A study by Michigan State University revealed that smiling as a result of cultivating positive thoughts can improve mood, prevent feelings of apathy, and improve productivity levels in the workplace. 2. Exercise regularly Exercise can prevent hypertension, boost heart health and immunity, and extend your life span. However, the benefits are not limited to physical health – regular exercise can help lower stress levels and even rewire your brain connections to keep depression at bay. A systematic review of existing literature by Zhanjia Zhang et al revealed that even the minimal amount of physical activity in the form of aerobic or stretching/balancing exercises makes a huge impact in favor of reduced stress and depression – resulting in greater happiness – in comparison to those who do not exercise on even one day in a week. “Happiness and habits have a symbiotic relationship – people with healthy habits are happier, and happy people are found to have healthier habits.” Include at least 20 minutes of daily physical activity in the form of strength training, outdoor running, yoga or walking to observe the difference in your mood and health. You could also indulge in a hobby involving movement, like dancing or playing tennis. 3. Eat mindfully Healthier food choices result in elevated happiness, as indicated by a research synthesis by Ruut Veenhoven. A balanced diet consisting of whole grains, lean meat, healthy fats along with two to three portions of fresh vegetables and fruit per day can improve your physical health and prevent disease. In addition, food choices impact your mental health as well – good mood foods can alleviate anxiety and depression and improve your mood by inducing the release of happiness hormones. 4. Get enough sleep Despite the competitive modern world trying to convince us to stay awake and connected for longer hours, getting sufficient sleep is a crucial happy habit for good health and well-being. A four-week study by Ji-eun Shin et al revealed that individuals who sleep for adequate hours have lower incidence of ‘zero-sum beliefs’ or scarcity mindset, higher life-satisfaction and elevated happiness levels. Take time to build a healthy sleep routine. Keep sleep-stealers like phones and tablets on silent mode and tucked away at least one hour before bedtime. Try going to bed and waking up at the same time every day to regularize your sleep patterns. 5. Meet friends and family often Humans are inherently social beings and forming meaningful ties makes us happier. A study by Matthias R Mehl et al pointed out that meaningful friendships call for lesser small talk and encourage more ‘substantive’ conversations, resulting in a greater perception of well-being and happiness. Another happy habit: keeping family close shutterstock/Monkey Business Images Furthermore, meeting happy people with a positive attitude will amp up the benefits. Another study at Harvard Medical School observed the happiness patterns of 5,000 participants over a period of 20 years, to establish that happiness levels in a person can trigger a positive chain reaction and the benefits can reach their friends, their friends’ friends, and so on. 6. Plan ahead Planning the next day and upcoming week in advance can help prevent the floundering feeling we sometimes get when there’s too much work that needs to get done but we have no clue where to begin. It is essential to factor in the truth here – what isn’t planned most often doesn’t get done, which may result in undue stress and dissatisfaction. RELATED: Mindful minutes – 10 small practices that make a big difference A study by renowned self-help author Robert Epstein revealed that 25 per cent of our happiness depends on our ability to manage stress, and that consistent planning and timely action can prevent stressful situations. Hence, to prevent stress, it’s important to reflect on the activities that bring you the desired result, such as joy, sense of accomplishment etc. and consistently establish supportive plans. Seeking happiness through random, haphazard acts might not always work out in your favor, but activities listed through meticulous planning will seldom backfire, offering you greater sense of satisfaction. 7. Disconnect and recharge While social media is great for networking and staying connected, it can also take a toll on your mental health and hurt your self-esteem. Taking some time to disconnect from that infinite realm called the internet, to connect with your inner self, is crucial for your subjective well-being and happiness. In a two-week study by Dunn and Kushlev, 221 participants were encouraged to maximize their phone interruptions and keep them within reach for a week. For the next week, participants were asked to turn off their phone notifications and tuck the phone away out of plain sight. Participants reported higher attention span and improved productivity levels when phone alerts were off, which predicted elevated levels of happiness. While unplugging your phone and shutting down your electronic devices might seem like a ridiculous proposition in the beginning, but it can save you from mental fatigue and undue stress. Start small – try taking a break from social media and phone notifications for a few hours each week, extending to few hours of silent mode each day. Use this time to meditate, read, or simply savor the silence around. 8. Meditate Meditation is an energization practice that allows you to focus your thoughts, enabling you to unleash your inner potential and achieve a greater sense of awareness. Numerous scientific studies point out that meditating daily can improve your mood and boost cognitive abilities. According to a review study at Kyoto University, meditation can increase the grey matter in precuneus area of the brain, which is known as the origin of the sense of well-being and happiness. Meditate regularly to boost your mood shutterstock/Shift Drive If you are a beginner struggling with your meditation practice, take heart it knowing it need not be a complicated technique. Explore some of the best beginner's meditation videos online, or simply begin by sitting in a quiet place for at least five minutes, as you concentrate on your breathing patterns. 9. Connect with nature The fast-paced world around us has a way of making us believe that life is all about achievements and hustle. While goals are important, remember that there’s more to life than to-do lists and deadlines. Taking time from your busy schedule periodically to get into nature can rejuvenate your senses, improve your heart health, prevent cancer and boost your creativity. Forest bathing or reconnecting with nature can also alleviate stress and depression, indicating higher levels of happiness. 10. Stay spiritually connected In a broad sense, spirituality relates to looking beyond oneself to find a connection with a greater dimension or a higher power that unites all beings. It doesn’t necessarily translate into religious tenets or gatherings – instead, it focuses on cultivating intrinsic value systems like kindness, compassion, gratitude etc, in your daily life. The Science of Happiness, a special edition by Time, summarizes the learning compiled from existing scientific research that most spiritual people derive certain ‘psychological comfort’ from their belief system and tend to be less depressed and less anxious as compared to their non-spiritual counterparts. “Humans are inherently social beings and forming meaningful ties makes us happier. Furthermore, meeting happy people with a positive attitude will amp up the benefits.” A systematic review of scientific literature by Sankul Gaur recognized spirituality as an emerging predictor of happiness, wherein spiritual or religious interventions were found to improve one’s sense of well-being and life satisfaction. 11. Stay in the present While the technological advancements in the form of smartphones and tablets do make our lives easier, unfortunately they also tend to draw our attention away from the reality around us. Being mindful of the environment around you and savoring the present moment without judgment is crucial for cultivating happiness – it allows you to think, feel and act from a place of purpose in a conscious manner, as opposed to your actions arising based on your subconscious patterns, or a ‘default mode’. A study by Cristian Coo et al established mindfulness as an important construct for mental health and an effective positive psychology intervention tool. It also revealed the positive effect of Mindfulness Based Intervention (MBI) on the happiness levels, work engagement and productivity of professionals in varied fields like healthcare, education etc. 12. Practise gratitude Gratitude is the appreciation of good things in your life, or an acknowledgment of the gifts you received. Studies show that the simplest acknowledgment of all things you are grateful for – be it by writing gratitude list or via gratitude meditation – can positively impact hope and happiness. Furthermore, developing an attitude of gratitude has scientifically-proven benefits. It’s possible to start small – acknowledge things you’re grateful for as you go about your daily tasks, such as having hot water to take a shower or having the sense of vision. Gratitude journaling is another great way to set positive intentions for the day. Round-up: happy habits Happiness and habits have a symbiotic relationship – people with healthy habits are happier, and happy people are found to have healthier habits. The happiness-boosting habits listed here are by no means exclusive – try them to see which of these fit well into your lifestyle and stick to the ones that create favorable results for you. With consistent practice and patience, you can create a routine to include the positive habits that suit your version of happiness and the path you choose to achieve the same. • Main image: shutterstock/Monkey Business Images 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 ■ learn with free online classes in our happiness Academy Authenticity | Courage | Learning | Success Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Der Ruhestand sollte eine Zeit sein, in der sich Senioren entspannen und amüsieren können. Aber allzu oft kommt es zu Stress und Isolation. Marilyn Coates-Lower, selbst eine Seniorin, sagt, dass es für einen gesunden Ruhestand entscheidend ist, Körper und Geist aktiv zu halten. Mit zunehmendem Alter stellen einige von uns möglicherweise fest, dass das Leben eher stressiger als einfacher werden kann. Daher ist es von entscheidender Bedeutung, zu wissen, wie Stress abgebaut werden kann. Wenn der Ruhestand näher rückt, freuen wir uns auf die Veränderungen, die sich daraus ergeben. Oft planen wir, die vielen Dinge zu tun, für die wir in unserem geschäftigen Arbeitsleben keine Zeit hatten. Es ist jedoch nicht immer einfach, für einen glücklichen und gesunden Ruhestand zu sorgen. Dazu schreibt Patrick J. Skerrett, ehemaliger Chefredakteur von Harvard Health: „Wenn wir nicht aufpassen, kann der Ruhestand viele Gesundheitsprobleme anstatt Zufriedenheit hervorrufen, und wir sollten ihn eher als ‚Prozess denn als Ereignis betrachten.‘“ Einen gesunden Ruhestand planen Einige von uns werden sorgfältig für den Zeitpunkt des Renteneintritts geplant haben und finanziell abgesichert bleiben. Andere wiederum werden plötzlich mit einem enormen Einkommensrückgang konfrontiert sein. Dies kann uns natürlich bei dem was wir erreichen wollen einschränken. Laut einer Untersuchung von Dr. George E. Vaillant, Professor für Psychiatrie an der Harvard Medical School, gibt es jedoch verschiedene Möglichkeiten, wie Rentner - auch über 80 - glücklich und gesund bleiben können. Damit sie einen lohnenden Lebensstil erreichen, für den es kein hohes Einkommensniveau bedarf. Diese Möglichkeiten umfassen: Neue Freunde finden Wenn du dich aus dem Berufsleben zurückziehst, lässt du möglicherweise auch einige deiner Freunde zurück. Aber ein neues soziales Netzwerk aufzubauen, mit gleichgesinnten, gleichaltrigen Menschen, wird sich deiner körperlichen und geistigen Gesundheit gut tun. Vereinen beitreten Es gibt so viele Vereine, aus denen du wählen kannst. Einschließlich Sportarten wie Golf, Schwimmen und Tennis, Gesellschaftstanz, Wandern und Bridge. Sie bringen dich nicht nur aus dem Haus, sondern bieten auch die Möglichkeit, neue Freunde zu finden. Halte deinen Geist und Körper aktiv Nimm Aktivitäten wie Malen und Gärtnern auf. Vielleicht kannst du auch ein ganz neues Hobby erlernen, etwas, dass du schon immer machen wolltest. Lerne eine neue Sprache oder nimm an einem Studienkurs teil und hol dir vielleicht ein Haustier. Dieses ist nicht nur in großartiger Begleiter, sondern bringt dich außerdem dazu, spazieren zu gehen und neue Leute zu treffen. All diese Vorschläge machen nicht nur Spaß, sondern sorgen auch für einen hervorragenden Stressabbau, der Körper und Geist zusammenhält und für einen glücklicheren und gesünderen Ruhestand sorgt. Wir sollten das beste aus jedem Moment machen, denn wie dieses Zitat von Ausonius besagt: „Lass uns niemals wissen, welches Alter wir haben. Lass uns das Glück wissen, welches die Zeit bringt, und nicht die Jahre zählen.“ Tatsächlich ist jeder Tag kostbar, und ein glücklicher und gesunder Ruhestand kann aus so einfachen Dingen wie dem Journaling oder dem Gespräch mit einem Freund bestehen. Gemeinsam in einer Gruppe zu sporteln, hält Körper und Geist fit Stress und wie er die Gesundheit älterer Menschen beeinflusst Ein praktisches Merkblatt des APA Office on Ageing und des Committee on Ageing (Büro und Ausschuss über das Altern der Amerikanischen Gesellschaft für Psychologie) weist darauf hin, dass Stress uns während unserer Pensionierungsjahre sehr stark beeinträchtigen kann, wenn wir nicht aufpassen. Die APA empfiehlt daher eine sehr einfache Möglichkeit um gesund zu bleiben: Nahrhafte Lebensmittel zu sich zu nehmen um ein angemessenes Gewicht zu halten und regelmäßig Sport zu treiben. Des weiteren erklärt die APA, wie Stress zustande kommt. Stress entsteht, wenn unser Körper auf Gefahren reagiert und Hormone in den Blutkreislauf abgibt, was das Herz beschleunigt und die Pulsfrequenz erhöht: die sogenannte „Stressreaktion“. Untersuchungen haben gezeigt, dass zu viel Stress das Immunsystem beeinträchtigt und unsere Fähigkeit verringert, Krankheiten und psychische Gesundheitsprobleme zu bekämpfen. In ihrem Merkblatt werden verschiedene Tipps zum Stressabbau für Rentner angeboten, darunter: Positiv bleiben Vermeide negative Gespräche wie "Ich bin zu alt" oder "Ich kann das nicht mehr tun". Diese Art von Gesprächen hilft nicht weiter. Auch wenn du dich vielleicht so fühlst, das Nichtstun die Lösung ist, solltest du besser Überlegen, was du stattdessen tun könntest. Fokussiert bleiben Du musst dich niemals hilflos fühlen, denn egal wie schwierig etwas auch scheinen mag, es gibt immer eine Lösung. Du kannst jedes Problem wie einen Test oder eine Herausforderung betrachten, die deinen Verstand aktiv halten, während du nach Lösungen suchst. Entspannungstechniken, Meditation und insbesondere MBSR (Meditation Based Stress Reduction) wurden entwickelt, um mit Stress umzugehen, basierend auf jahrhundertealten Techniken. Laut Melissa Conrad Stöppler, Doktor der Medizin, können nur zehn Minuten pro Tag dazu beitragen, Stress zu kontrollieren, Ängste abzubauen und die kardiovaskuläre Gesundheit zu verbessern. In der Folge führt dies dazu, dass du in deinen Rentenjahren gesünder bist. Dr. Stöppler führt weiter aus, dass der Harvard-Arzt Herbert Benson bereits in den 1970er Jahren erstmals meditative Techniken in Amerika entwickelte. Seitdem haben sich diese weltweit durchgesetzt. Sowohl von Ärzten als auch von Therapeuten werden sie eingesetzt, um als wertvolle Ergänzungstherapie zur Linderung von Symptomen bei vielen verschiedenen Krankheiten zu dienen. "Es gibt verschiedene Wege auf denen Rentner glücklich und gesund bleiben können, um einen lohnenden Lebensstil zu erreichen, für den es kein hohes Einkommensniveau bedarf." Dr. Stöppler erklärt: „Unabhängig davon, wie der Entspannungszustand erreicht wird, können die physischen und emotionalen Folgen von Stress durch regelmäßiges Üben gemindert werden.“ Stressabbau kann in dieser Form auch zu Glück und innerem Frieden führen. Um einen ersten Blick auf die Meditationspraktiken zum Stressabbau zu werfen, kannst du 'Mindfulness daily' ausprobieren, einen leicht verständlichen Kurs, der von Tara Brach und Jack Kornfield entwickelt wurde. Flower Power: Gartenarbeit stärkt die Gesundheit und macht glücklicher Ein glücklicher und zufriedener Ruhestand Jeder von uns wird den Ruhestand anders wahrnehmen. Wie wir diese zusätzliche Zeit nutzen, die uns plötzlich zur Verfügung steht, hängt laut Harvard Health Publications stark von den individuellen Umständen ab. Dort wird beschrieben, dass die Pensionierung eine große Erleichterung darstellt, wenn der vorherige Beruf langweilig oder unbelohnt war. In dem Fall, dass man seine Arbeit sehr genossen und der strukturierte Lebensstil einem gut getan hat, kann der Ruhestand auf ganz andere Weise empfunden werden. In letzterem Fall ist es eine größere Herausforderung, sicherzustellen, dass du einen glücklichen und gesunden Ruhestand haben wirst. Ein Ehepaar, das glücklich verheiratet ist oder eine langjährige Beziehung hat, genießt mit größerer Wahrscheinlichkeit seinen Ruhestand als jemand, dessen Privatleben instabil ist. Gesunde Rentner werden sich auf eine aktive und lohnende Zeit freuen, während diejenigen, die bei schlechter Gesundheit sind, diese Option nicht haben werden. Unabhängig davon, in welche Kategorie du passt: Versuche so aktiv wie möglich zu bleiben und deinen Körper und Geist beschäftigt zu halten. Als Senior Stress abbauen: Möglichkeiten der Hilfe Einer der wichtigsten Tipps zum Stressabbau, die das von der APA erstellte Informationsblatt bietet, ist, sich rechtzeitig um Hilfe zu bemühen. Wenn die Rente bereits angetreten wurde und einem alles über den Kopf steigt, ist es schwieriger. Wenn wir von einem gesunden Ruhestand sprechen, beziehen wir uns natürlich auch auf eine optimale psychische Gesundheit als Senior. Hier sind drei Ideen, um diese zu erreichen: KVT (kognitive Verhaltenstherapie) Diese trägt dazu bei, die zugrunde liegenden Gründe für Stress zu erforschen und zu entdecken und negative Gedanken in positive Gedanken umzuwandeln Unterstützende Therapie Oft kann ein nicht wertender Zuhörer dazu beitragen, dass man beispielsweise Gefühle von Angst akzeptiert. Der Therapeut kann außerdem Tipps zum Stressabbau anbieten, um eine positivere Denkweise einzuführen. Entspannungstraining Verwandt mit Meditation, wird hierbei auch über Anspannung und Stress informiert sowie Techniken zur Muskelentspannung vermittelt. Meditation und Yoga senkt den Blutdruck und reduziert das Stresslevel Stressabbau: Was du tun kannst Dr. Dossett empfiehlt, mit Angehörigen oder engen Freunden zu sprechen und außerdem dein Hausarzt aufzusuchen. Über Probleme zu sprechen, die dich belasten, kann manchmal schon zu einer Lösung führen. Aus der Sicht der körperlichen Gesundheit betrachtet, kann dein Arzt jedoch deinen Blutdruck überprüfen und eine gesunde Lebensweise empfehlen, insbesondere im Zusammenhang mit der Ernährung. Für stark Betroffene sind auch Antidepressiva eine Option. "Jeder von uns wird den Ruhestand anders sehen. Wie wir diese zusätzliche Zeit nutzen, die uns plötzlich zur Verfügung steht, hängt stark von den individuellen Umständen ab." Er gibt auch an, dass einer der besten Tipps zum Stressabbau darin besteht, sich darauf zu konzentrieren, genau das Gegenteil der Stressreaktion - die Entspannungsreaktion - durch MBSR, Meditation oder Tai Chi, Yoga und Atemübungen auszulösen. All dies senkt den Sauerstoffverbrauch sowie die Herz- und Atemfrequenz, senkt so den Blutdruck und die Stresshormone und trägt dazu bei, eine positivere Lebenseinstellung beizubehalten. Wie die amerikanische Schauspielerin Valerie Bertinelli so treffend sagte: „Glück ist eine Wahl. Sie können wählen, glücklich zu sein. Es wird Stress im Leben geben, aber Sie haben die Wahl, ob Sie sich davon beeinflussen lassen oder nicht. “ In der Tat können und werden Senioren mit Problemen in Bezug auf Einsamkeit, Gesundheit und mögliche kognitive Beeinträchtigungen konfrontiert sein, aber optimistisch zu bleiben ist unerlässlich. Wenn Du diese Tipps zum Stressabbau für Senioren ausprobierst, kannst du deine Chancen auf einen glücklichen und gesunden Ruhestand erhöhen. Genieß' es – du hast es dir verdient! ● Titelbild: unsplash.com Auch du bist im Ruhestand oder stehst kurz davor? Was sind deine Stressfrei-Tipps im Alter, welche Pläne sollen deinen neuen Lebensabschnitt prägen? Kommentiere hier oder diskutiere im Forum. Geschrieben von Marilyn Coates-Lower Ich bin ein freier Geist, der jeden Morgen mit einem Lächeln aufwacht. Mein Leben war ein Abenteuer und obwohl ich nun offiziell in Rente bin, arbeite ich weiterhin als Autor und Korrektor. Ich lebe mit meinem Pferd und meiner Katze in einem atemberaubenden Teil der Bretagne, Frankreich, und genieße den Blick auf die Wälder, die mein Haus umgeben, und über das Tal zum Dorf. Indem ich meine Erfahrungen teile, hoffe ich durch mein schreiben die Menschen zu inspirieren, positiver, fröhlicher und vorausschauender zu werden.

Mindful parenting is a tool to help you clear your mind and open your heart, says meditation and mindfulness teacher Ann Vrlak. Discover how to reconnect with yourself and your intentions as a parent by following her tips. You’re making dinner. Your two school-aged children are fighting, the dog just padded through the kitchen with muddy paws, your partner called to say they’ll be late and your teenager is tuning you all out watching something on their iPad. Just another family meal! However, this kind of stressful scenario is many parents’ “normal.” It’s why mindful parenting is very much on many parents’ minds, and even more so during a global pandemic where families are facing unprecedented stresses and uncertainty. Indeed, many parents want to know how mindfulness can help them reduce their own stress, be the good parents they most want to be, and model healthy coping skills for their kids. What is mindfulness? Let’s start with a quick look at two definitions of mindfulness: Paying attention to the present moment with kindness and curiosity. Non-judgemental awareness of your moment-to-moment experience. In its essence, mindfulness is taking a deep pause. Sometimes there isn’t a lot of space between our feelings and thoughts about a situation, and our reactions to it. We literally react without thinking, usually in a habitual way, sometimes making stressful situations worse for ourselves and our loved ones. Mindfulness is a mini reset that lets you see a situation with fresh eyes. To see things as they are with a little less baggage about the past, or worries or hopes about the future. Take a pause for mindful parenting As a parent, mindfulness is a tool to clear your mind and open your heart, to reconnect with your deepest intentions for yourself as a parent. And, at the same time, your mindful parenting shows your child how to better handle their own anxiety. So, you don’t need to understand any philosophy or complicated practices to try mindful parenting. But I wouldn’t be telling you the whole story if I said it’s always easy. What is mindful parenting and how do I do it? Close your eyes for a few seconds. Slow down a bit and pay attention to what is happening in this moment, with kindness and curiosity. Take a few deep breaths, noticing the sensations in your body as you do, letting your thoughts and feelings flow by for just a moment. Not so hard, right? Kind of relaxing. • JOIN US! Sign up to learn more about meditation and mindfulness • Now try it again, picturing the dinner scene at the start of this article. A little harder, right? Maybe a little less kind and non-judgemental? Mindful parenting is meant to help us all be more present and resourceful with exactly these busy, stressful realities of life. There are essentially two ways to practice mindfulness: Taking a few quiet minutes away from your daily activities. Inserting small moments of mindfulness in the midst of family life. Both are beneficial and, no matter which you choose, mindful parenting looks like this: Create a pause. Come into the present. Notice with kindness and non-judgement what is happening. Choose your behavior. Mindful parenting exercise So, the next time you’re feeling stressed, try this mindful parenting exercise. And the next time after that. Create a pause. Break into the stress cycle of tension, thoughts, emotions and reactions with a pause. Do something to ground in and soothe your body, like taking two deep breaths. Feel the rising and falling sensations of breath in your body. Come into the present. Are you reliving past instances of the stressful situation or worrying about the future? While this is 100 per cent understandable, it takes you out of the moment where all of your resources and choices are. Do your best to maintain attention on your breath and body sensations, rather than your thoughts and emotions, just for a moment. Body focus helps you stay in the present. Notice with kindness and non-judgement what is happening. As you pay attention, commit to a kind, non-judgmental attitude toward your experiences. Being critical creates more thinking, more worrying, more blaming. Notice, with curiosity, if you are being unkind to yourself or those around you. Noticing without judgement sounds like this: “My partner is late. This may create extra work for me.” Noticing with judgement sounds like this: “My partner is late, again! Why are they so selfish?” Get the idea? When you practice this even a little, you may notice your mind and heart calming down. You feel more inner space. That’s the time to start noticing what your thoughts and emotions are really telling you. “What am I feeling right now? What is my child feeling?” You have created a pause to see beyond the surface and ask, “What is actually going on here? What can I do to help?” You’re not analyzing, just trying to see clearly, with some kindness. Choose your behavior. These steps and attitudes help you to choose behaviour, rather than your behaviour choosing you. Kindness and curiosity, more than anything else, strengthen your ability to self-regulate your emotions, stay with your experience and respond wisely. As a parent, be mindful of your child's moods Not only that, but you will model positive coping for your children. They learn from you how to choose what’s best for them, rather than acting out of fearful feelings and thoughts. Conclusion: mindful parenting One of the most common worries parents talk about in my mindfulness classes is guilt. They snap at their child for something, feel guilty and resolve never to do it again. But, the next time the child acts out, the parent reacts just as they said they wouldn’t. They become demoralized – stuck in a stressed, reactive, regretful cycle. This kind of knee-jerk reaction – that is in conflict with your best intentions – is a hallmark of stress. Don’t underestimate the effect stress has on your body, mind and spirit. The good news is, each time you practise mindfulness, you help to balance and strengthen all three. Your actions automatically start to come more into alignment with your intentions and values. You don’t need to practice for an hour a day. It doesn’t matter how long your periods of mindfulness are, only how often and how sincerely you do them. I hope you’ll try both types of mindful breaks: taking a few minutes in a quiet place and boldly taking a pause in an unquiet situation! If you’d like to go deeper, consider taking a mindful parenting class. This could be a great gift for yourself and your entire family. Stay well. • Main image: shutterstock/Evgeny Atamanenko 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 help support others in our happiness forum ■ learn with free online classes in our happiness Academy Communication skills | Family activities | Happiness | Meditation | Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

The benefits of Vedic meditation are multiple: better sleep, relaxation and lower stress. Meditation practioner Ann Vrlak explains how to practise this ancient meditative form and guides you on the power of the Vedic mantra... Vedic meditation is an ancient form of meditation practice – in fact, it’s the very first. The many styles of meditation that you see today all originated from this original practice. The source of Vedic meditation is the Vedas, a series of texts that form the basis of Indian philosophy, all branches of yoga, and the science of Ayurvedic medicine. For centuries, all three of these disciplines have had an enormous impact on people’s health and well-being around the world. The Vedas lay out a comprehensive path to a happy and meaningful life through experiential learning. When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living. So, what is Vedic meditation? This form of meditation is centered on a mantra – a phrase that is repeated either out loud or silently in your mind. “Mantra” is made up of two Sanskrit words: “man” which means mind, and “tra” which means vehicle or transport. Vedic meditation uses mantras and can be done at home shutterstock/fizkes So, a mantra is a vehicle to take your mind from one place to another: perhaps from the busy activity of your day-to-day mind to a deeper, quieter place that is often covered up by that activity. The most ancient mantras are in the Sanskrit language because Sanskrit is what’s known as a ‘vibrational’ language. What does that mean exactly? It means that the sound of the words, their vibrations, create the experience of the words’ meaning. • JOIN US! Discover more about meditation at happiness.com. • For example, the Sanskrit word for peace is “shanti.” It’s said that when “shanti” is repeated, the sound itself invokes the feeling of peace. Or when the word for compassion, “karuna,” is repeated, you will be filled with a feeling of compassion. “When you practise Vedic meditation, you will go on a journey of self-discovery and apply what you learn to all aspects of your daily living.” And you have probably already had experiences of how relaxing sounds can be. The sound of a running river. Or birds singing. In fact, you don’t relax through thinking about the river or the bird, but from the sounds themselves. Similarly, mantra meditation gives your mind something innately healthy to do – a break from a busy mind. It’s worth pointing out that Vedic meditation also helps you to be more mindful and do one thing at a time (something which is deeply calming). Indeed, studies have shown that multitasking is actually stressful for our minds and bodies and, in fact, it may not even be possible. What are the benefits of Vedic meditation? Before explaining how to practise Vedic meditation, let’s take a look at itsmain benefits. If you feel you are healthy, what would that look like? A generally healthy person would: Sleep well Vedic meditation nurtures a healthy nervous system. It activates your parasympathetic nervous system, the part of your body that governs relaxation and rejuvenation. Additionally, it helps to reduce stress chemicals that accumulate in your body, and allows a deeper, more restful sleep. Feel relaxed and be able to relax when needed Anxiety and stress are epidemics in our modern world. The relaxing effects of Vedic meditation can be used any time you’re aware of being anxious or stressed. And the healing, anti-anxiety effects build over time and lower your overall stress level. Think clearly and creatively Have you ever noticed that when you’re anxious it’s hard to think? The ability to relax in the moment and have a generally low stress level allows your brain to work better. Areas across your brain work together more efficiently so you are more creative and productive. When your nervous system is rejuvenated, you have more resources at your fingertips to respond to your life wisely and compassionately. Be emotionally balanced and calm Your emotions have physical and mental components that can become a vicious cycle, creating upset or even intense suffering. Just as you’re thinking becomes clearer and more holistic through Vedic meditation, your emotions also become clearer and more grounded. Have all the energy you need Because Vedic meditation activates the rest and rejuvenate part of your brain, because you’re sleeping well, and because you’re reducing your stress level, your energy levels should soar. Be content Taken all together, doesn’t this sound like a recipe for contentment? You are physically rested and relaxed, and your thinking and emotions are clear and calm, supporting you in your best intentions. All of these things make your connections and relationships with people easier and more fulfilling. And, you have energy for the things that matter to you most. How to practise Vedic meditation First, it’s important to know you don’t need any religious or spiritual belief to do Vedic meditation. All you need is a mantra, a few minutes of quiet and a spirit of adventure. As I mentioned earlier in this article, traditional mantras are in Sanskrit. Give one of the mantras below a try. If for any reason you’re not comfortable with them, you can use words in your own language like “peace” or “compassion.” Vedic meditation: step-by-step instructions Decide on a length of time to practice and do your best to stick to it. You can start with 10 minutes and build up to 40. 1. Choose your mantra. Here are a few traditional Sanskrit mantras. OM. The primordial mantra, the sound of the universe or, in Indian philosophy, the sound of pure consciousness. Repeating this mantra can help you let go of personal worries and connect with the universal sound. SO HUM is another ancient mantra which means I AM THAT. Not only can you connect with pure consciousness, you can experience yourself as that consciousness. OM MANI PADME HUM is a lovely mantra meaning “the jewel in the lotus.” Lotus flowers grow in mud. This mantra invokes your power of transformation, your ability to overcome and find the jewel in difficulty. 2. Find a quiet space When you’re first learning any kind of meditation, it’s best to take time away from your usual daily activities in a quiet space. It can be as simple as a comfortable cushion or chair in the corner of a room. As you become more experienced, it will be easier to close your eyes for a few minutes of practice wherever you are. Find a quiet spot to practise Vedic meditation 3. Sit and connect with your body Take a comfortable sitting posture, physically relax as much as you can, and let your attention gently scan your body. Take a few deep breaths, letting go a bit of any tension or stress each time you exhale. 4. Use your mantra Bring your mantra to mind and, if you like, its meaning as well. Know there’s nothing you need to do or create, you’re just repeating your chosen mantra. Start by repeating it softly, out loud. Focus on the feeling of the sound, how the vibrations feel in your throat, your heart, your stomach – wherever you feel it most. “Vedic meditation nurtures a healthy nervous system and helps to reduce stress chemicals. It also allows a deeper, more restful sleep.” When you find that your attention has drifted to a memory or a plan or anything else, that’s all part of the practice. Notice where your attention is and gently come back to repeating your mantra. After a moment or two, start to repeat the mantra more and more quietly, until you are repeating it silently inside. If you like, you can lengthen the silence between the repetitions, with the mantra coming out of and going back in to silence. If you find you become distracted in longer silences, come back to repeating the mantra more often. 5. Returning to body awareness When your practice time is almost done, let go of the mantra and bring your attention back to the physical sensations in your body. Again, gently scan your body and notice if areas of your body feel different than before. Also, notice the state of your mind and your emotions just for a moment. There’s no right or wrong way to feel, just notice what is here for you. 6. Close with a breath When you’re ready, end with another few deep relaxing breaths. The wrap: Vedic meditation Just like any other activity or skill you learn, getting the full benefits of Vedic meditation does take time. However, by practising it you will become sensitive to subtle body, mind and emotional states – becoming a keen observer of yourself. So, you may notice quite quickly small shifts in your stress level, mood and well-being as you practice. • JOIN US! Sign-up free to happiness.com community to share your story and challenges • And, you may find, like so many people do, that the act of meditation itself creates an oasis where you experience just a little more relaxation, a little more contentment and a little more joy. A little of any of these experiences goes a long way. ● Main image: shutterstock/Zdenka Darula If you liked this you may also want to read: Turning pain into compassion: Tonglen meditation 9 science-backed benefits of meditation Does meditation really work? Here's what science says happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Gratitude | Acceptance | Altruism | Volunteering Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

A complex mystic ritual, a secret order, or a simple yet powerful universal phenomenon? Sonia Vadlamani explains how the law of manifestation works and suggests eight techniques that you can incorporate into your life. Oprah Winfrey likes to credit her success in life to a keen understanding of the law of attraction. And even centuries ago Plato seemed to know it too when he observed, “like attracts like”. If understood and applied correctly, the law of attraction and associated manifestation techniques could potentially change our worldview and bring about a positive shift in our lives. And although there is limited science to back up the suggestion that the law of attraction works, there are some studies out there that suggest just that. Law of Attraction aka Law of Manifestation The law of attraction states that we attract events and situations of similar frequency as our feelings, thoughts and beliefs. Be it consciously or without our knowledge, we constantly broadcast a vibrational energy that determines the circumstances, experiences and people we attract or repel. Also known as the law of manifestation, this tenet places emphasizes on the power that our thoughts can have over the outcomes or events in our lives. • SHARE IDEAS! Sign-up and discuss manifestation techniques in our forum • Manifestation works along a similar ideology: what you focus on becomes your reality. However, focusing your thoughts only isn’t enough to manifest your dreams – aside from the hard work involved it requires positive thinking and action on your behalf as well. The law of manifestation is based on the principle that your thoughts, beliefs, feelings and actions can transform into physical reality through focus and supportive action. 8 manifestation techniques to attract what you want Manifestation techniques are essentially practices or daily rituals which can help you achieve your dreams and goals. It’s possible that your subconscious mind may try to resist these practices at first but overcoming this and persisting with an open heart and mind is key to successful manifestation. 1. Sensory visualization The legendary heavyweight boxing champion Muhammed Ali credited visualization techniques for enhancing his performance in the ring. It can also prove to be a worthy exercise for those who lack a vivid imagination or have a difficult time picturing their dream life to be able to manifest it. Instead of using only one or part of your senses, this manifestation technique encourages you to experience your dream or vision by immersing all your senses. For example, if your dream is to build a fitter and stronger physique, start by picturing the day you achieve your goals. Imagine the way you’d look and feel, your improved health, your ability to pick up heavier objects with great ease, and your improved relationship with food. Indeed, involving all your senses in this manner offers a more wholesome visualization experience, enabling you to channel the law of manifestation more effectively. 2. Vision boards Also known as dream boarding, this manifestation technique is favoured for its simplicity and effectiveness. It involves curating images and inspirational quotes that resonate with your vision, to be displayed on a wall or a board, in a prominent place where you will see them every day. Dream boarding is a popular manifestation technique shutterstock/Dasha Petrenko There is some evidence that vision boards work. A survey conducted by TD Bank on 1,100 individuals and 500 small business owners revealed that one in five business owners used a vision board to create their business plans. Furthermore, 76 per cent of those had already achieved what they had envisioned using the dream board they originally created. This survey backs up the idea that the process of finding the pictures and words that resonate with your goals can help in strengthening your commitment towards fulfilling them. Also, looking at the board each day serves as a constant reminder of your vision, inspiring you to put in the effort towards making the dream a reality with the help of an actionable plan. 3. Eliminate self-limiting beliefs A 2008 study published in Journal of Experimental Social Psychology revealed the role of belief perseverance in the way individuals continue to think of themselves and others, bolstered by their initial impressions. The study concludes that it’s difficult to shake off one’s initial set of opinions and beliefs, even when the underlying assumptions are proven false. The implications are serious, considering our brain makes most decisions based on the subconscious beliefs and thought patterns we ingrain over several years. “The law of manifestation is based on the principle that your thoughts, beliefs, feelings and actions can transform into physical reality through focus and supportive action.” A conscious belief assessment can be a reliable manifestation technique to reflect on your subconscious belief patterns, and to check if any of these thoughts contradict or undermine your ability to achieve what you’re trying to manifest. To prevent limiting thoughts from hampering your manifestation process, practise this daily along with supportive affirmations that reinforce your confidence. 4. Multi-perspective visualization In addition to visualizing your dreams and goals from a first-person perspective, you can introduce a third-person perspective to strengthen your manifestations: try to see yourself from an ‘outsider’s point of view’. Introducing multiple ‘vantage points’ or perspectives while visualizing your goals will help you review your actions to support this goal achievement, and alter your action plan, if needed. A study conducted by Brittany M. Christian et al on 400 participants pointed out the various characteristics of first-person vs third-person visual imagery. It concluded that while first-person visualizations tended to evoke more emotion and hence were more powerful, a third-person vantage point helped the participants make more informed and detached observations, enabling a better problem-solving approach. 5. Gratitude journaling A series of studies by Nathaniel M. Lambert et al concluded that developing an attitude of gratitude results in more positive life outcomes, greater sense of happiness and a higher degree of satisfaction. Making a daily gratitude list can enhance the power of your manifestations by elevating your consciousness and vibrational energy. RELATED: Top 5 benefits of gratitude practice 6. Manifestation affirmations Affirmations are positive statements designed to eliminate the negative tendencies of your subconscious mind and to reinforce empowering thoughts about your ability to achieve your dreams. A 2015 study by University of Pennsylvania pointed out that future-oriented self-affirmations can help break limiting subconscious patterns and create newer, more useful neural connections. Gratitude journaling is another manifestation technique shutterstock/Juice Flair This affirmation manifestation technique, which works with neuroplasticity, could involved you saying something like, “I’m worthy of receiving what I desire”, or “I believe the Universe is working alongside me to achieve what I’m manifesting”, or “I’m working whole-heartedly towards achieving the goals I’m manifesting”. 7. Focus wheel The focus wheel is a simple yet effective manifestation technique to shift your focus from limiting thoughts towards positive and energizing ones. Making one is easy: start by drawing a small circle on a paper or board and write down the goal or dream you currently wish to achieve. Next, jot down positive thoughts related to your main goal around the circle. “Manifestation techniques are essentially practices or daily rituals which can help you achieve your dreams and goals.” For example, if your goal is to achieve good health, the positive statements around it could be “I will exercise five days a week” and “I will make healthier, more conscious food choices.” This manifestation technique helps you to visualize your thoughts more clearly. 8. Act ‘as if’ A quicker way to attract what you want in your life may be by adopting the acting ‘as if’ practice developed by Alfred Adler. This manifestation technique advocates that acting as if you already achieved what you want – instead of waiting for it to become a reality – results in permanent behavioral changes which can then put you on the fast-track to really achieve what you're trying to manifest. • JOIN US! Sign-up and connect with a caring, curious and spiritual community • So, instead of theorizing and planning endlessly for a future event, this technique encourages you to spring into action now to live as if you already have everything you’re manifesting. Manifestation techniques: the takeaway Whether you desire to manifest love, success or happiness, manifestation techniques can prove to be powerful tools to help you bring the positive shift you desire. Although there is limited science to back up whether such techniques based on the law of attraction work, studies so far suggest they can definitely help you on your journey to getting what you want. Explore these manifesting techniques to see what works best for you – you can practise more than one or all at the same time, or even modify or combine them into a version that aligns with your vision. We’d love to know if they work (or don’t!) for you. Let us know in the comments below! • Main image: shutterstock/Teo Tarris happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy classes Gratitude | Motivation | Learning | Success Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

There were plenty of feel-good health and environmental stories in the press in March but they may have flown under your radar. Ed Gould rounds up his Top 10 from the past month to uplift and inspire. Despite some of the problems the global population faces, there were some truly delightful news items in March that didn't necessarily get the attention they deserved. Read on to discover our top ten picks of the most positive news stories from the last month. 1. Coffee consumption seems to benefit heart health A study reported by the Times of India has discovered that coffee drinkers may have a good reason to enjoy their favourite beverage, as drinking it provides more than a mere pick-me-up. In fact, Australian research conducted at the Alfred Hospital and Baker Heart Institute in Melbourne found that coffee appears to combat the signs of heart disease. Equally, the research found no detrimental effects of coffee consumption on heart health. However, that doesn't mean you should drink gallons of the black stuff a day: two or three daily cups of coffee seems to have provided the best outcomes among those who took part in the research. Coffee could help heart health shutterstock/matsiukpavel 2. Recyclable wind turbine design becomes a reality There can be little doubt that wind turbine technology is good for creating sustainable energy. But, conversely, the materials used in the turbines come with a significant carbon cost. However, a new design that Denmark's LM Wind Power has come up with makes use of fully recyclable materials. A prototype model has proven itself to be successful that the entire project is soon to be upscaled, according to a report in Offshore Wind. The idea is that the blades will create no waste when they've completed their life cycles and can be easily replaced. 3. Renewable hydrogen fuel takes a leap forward In other energy news, a report in the Guardian stated that Australian researchers have been able to stabilise hydrogen as a fuel source, opening up the enticing possibility that it could eventually replace fossil fuels. Hydrogen is abundant but the efficiency of electrolysers is the key to being able to use it as fuel. However, a private company has been using technology developed at the University of Wollongong to try to overcome this issue. And its prototypes suggest a 95 per cent efficiency. This means that the energy needed to create usable hydrogen fuel is much less than it once was, making the fuel source more attractive for a variety of uses. 4. Turkish algae plant makes carbon negative biofuel A €6 million plant in Istanbul is making biofuel that uses less carbon consumption to make than ever before. According to Euro News, the plant has been jointly funded by the Turkish government and the EU. The biofuel production facility is located inside the campus of Bogazici University because of its location, close to the Black Sea, where algae grows naturally in abundance. The idea of the algae-made fuel is to use it in aviation. By blending it with conventional aircraft fuel, it is possible to reduce the carbon footprint of every aeroplane that uses it. A test flight with a Turkish Airlines jet is expected later in the year. 5. Park life is better for your health People who live in urban environments can do something about the health problems associated with stroke. A report in The New Daily stated that people who live close to a green open space are likely to be 16 per cent less likely to suffer from stroke. It's thought that the presence of parkland within 300 metres or so of your home will reduce your exposure to airborne pollutants, something that can lead to a raft of health conditions, including stroke. The study was carried out in the Spanish city of Barcelona and its surrounding areas. Green spaces could reduce stroke risk shutterstock/Jacob Lund 6. PET plastics can be broken down thanks to enzyme discovery Numerous press outlets reported in March that scientists had discovered a new type of enzyme that was able to reduce PET plastics to a single molecule. Although enzymes have been used to help plastic biodegrade before, PETs are among the toughest and most common plastics to deal with. This is why the University of Portsmouth's discovery is so important. According to Professor John McGeehan, the research went a stage further than before to deconstruct the building blocks of PETs with bacteria in sustainable chemicals. An added bonus of the findings is that valuable products could be made out of future PET plastic waste. 7. Dolphins whistle to each other for social reasons An announcement by the University of Bristol stated that researchers there have found that male dolphins use long-distance whistles to each other to maintain social contact. The research made clear that bottlenose dolphins are able to maintain their social activities for a more integrated community than had previously been thought, since many mammals do so by touch and little else. The bonding function of this species may indicate that other creatures use audible language to communicate in a more human-like way than was previously thought. Dolphins can whistle at each other Andrea Izzotti 8. Gun-related trauma alleviated by MBSR An academic study published in March focused on the role of mindfulness-based stress reduction techniques among people who had been exposed to severe gun-related trauma. Work at the San Diego School of Medicine – part of the University of California – found that trauma-related conditions, such as depression, sleep problems and grief, were less severe among people who took part in MBSR programmes. Participants in the research, some of whom had been exposed to high-profile firearms incidents and who had even lost loved ones in them, reported an average 37 per cent reduction in their overall feelings of trauma. 9. Cancer drug treatments given a boost thanks to bacterial discovery According to a report in Nature World News, American scientists have started to successfully use a bacterium that masks cancer drugs, thereby making them more effective when dealing with tumours. The idea has been likened to an invisibility cloak whereby the usual response to the introduction of such treatments is stealthier. The idea is to 'fool' the body's normal autoimmune response so that the drugs can do their work without being fought off. In turn, this should mean cancer patients feel less poorly when they are receiving treatments as their autoimmune systems are less activated. 10. Biodiversity in Scotland is increasing According to a report in the Scotsman, the indications of a shift towards greater biodiversity are looking positive thanks to a study into butterflies. The number of these beautiful creatures in the country has soared recently, according to an annual review by the UK Butterfly Monitoring Scheme. It found that 12 of the 24 species of the butterflies found in Scotland had increasing numbers. That's an indication of the sort of things butterflies feed on are present in ever greater numbers, too, hence the overall rosy picture for Scottish biodiversity the report suggests. According to the research, the wall butterfly has seen the greatest growth in numbers, almost doubling the known population compared to the previous study. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology | Nature Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Feeling bloated on a regular basis can interfere with daily activities and negatively affect your mood. Dee Marques recommends eight herbal teas to turn to beat the bloat and feel better fast. Digestive disorders have been on the rise for quite a while. Indeed, it’s estimated that up to 15 per cent of the world’s population suffers from Irritable Bowel Syndrome (IBS), and there’s also a growing number of people affected by food intolerances and allergies. These conditions have many symptoms in common, and bloating is one of them. Of course, a bloated stomach isn’t always a symptom of disease, but it’s still uncomfortable and can affect our mood and interfere with everyday activities. In fact, researchers have found that the quality of life in people with digestive conditions is similar to people with clinical depression. There are different things that cause digestive discomfort, including: Functional problems, like constipation, indigestion, IBS or stomach ulcers. Harmful habits like eating too fast, not chewing food properly, smoking or excessive consumption of refined sugars (fizzy drinks, sweets, etc.). Hormonal fluctuation caused by menopause, pregnancy, PMS, or thyroid imbalances. Emotional distress, stress, depression or anxiety. Because the digestive system is controlled by the nervous system, any spike in stress or anxiety triggers the release of stress hormones. The gut-brain connection is now well documented. The digestive system is home to more than 100 million nerve endings, which is why some call the gut “our second brain” and is also why negative emotional states can trigger digestive complaints, including bloating. If bloating and gas are caused by a functional problem, you’ll want to get help from a healthcare professional. Lifestyle changes can help if bloating is due to bad habits or to stress. In most cases, you’ll also benefit from a tried-and-tested way of relieving gas and bloating: herbal teas. Nature's way: drinking herbal teas can relieve bloating and gas Herbal teas have been used for centuries to boost digestive health and alleviate digestive complaints, and they’re a common remedy in traditional and alternative medicine. In this post we’ll look at the most gut-friendly herbal teas, which you can experiment with to find the best tea for bloating. Best teas for bloating: 8 infusions to try 1. Ginger Ginger contains enzymes that keep fluids and food moving along the digestive system. Studies show that it increases stomach emptying too. As someone who has struggled with bloating for years, I find myself reaching for fresh ginger root every time I feel the bloat. For me, ginger tea truly is the most effective tea for bloating as it always seems to sooth my swollen stomach. However, ginger may not suitable for people whose bloating is caused by stomach ulcers, so bear that in mind. RELATED: The 15 best prebiotics to include in your diet 2. Peppermint Ranking high in the list of best teas for bloating is peppermint, one of the most widely available herbal teas. Peppermint has anti-spasmodic properties, so it’s useful to soothe bloating due to cramping. In fact, a 2011 study found certain compounds in this plant (such as menthol), which can generate a pain relief response in the gut and are useful for IBS-related bloating. However, peppermint isn’t recommended if you suffer from acid reflux or indigestion. 3. Liquorice Liquorice is used in traditional Chinese medicine as a remedy against stomach ulcers, gas and inflammation, and also to strengthen the digestive system. Furthermore, this root has a long history of health applications dating back to ancient Egypt. “Ranking high in the list of best teas for bloating is peppermint. This herbal tea has anti-spasmodic properties, so it’s useful to soothe bloating due to cramping.” Liquorice root is very high in flavonoids, which are known to have anti-inflammatory properties. It’s also rich in compounds known as triterpenes, which have been found to be anti-viral and can help if bloating is due to food poisoning. Futhermore, liquorice has a mild diuretic effect, which is beneficial if bloating is caused by water retention. 4. Chamomile Next in this list of the best teas for bloating is chamomile, which is known for its medicinal value. Chamomile tea is safe for most digestive conditions and has an anti-inflammatory and anti-spasmodic effect, as it can lower stomach acidity. • JOIN US! Sign up to learn more about gut health and eating well • What’s more, chamomile is a natural sleep aid and several studies confirm its calming and de-stressing effect. And if you find chamomile a bit bland, you can mix it with other herbal teas known to help bring the bloat down, such as peppermint. Chamomile tea is effective in beating the bloat shutterstock/Yakobchuk Viacheslav 5. Fennel Fennel is one of those lesser-known herbal teas that can quickly become a favourite if you’re looking to beat the bloat. Thats' because fennel seeds have an anti-inflammatory effect due to their high anethole content. This compound is also found in anise and lab studies found it can block the body’s inflammatory response. Moreover, fennel is high in fiber, so it encourages bowel function and is a great choice if your digestion is sluggish. 6. Turmeric Turmeric has been used in Ayurvedic medicine to treat digestive complaints for thousands of years, and is another clear bloat-beater in my books. Turmeric root contains curcumin, which stimulates gallbladder function so that the stomach can break foods down. “Herbal teas have been used for centuries to boost digestive health and alleviate digestive complaints.” Lab studies found that curcumin actually likes to stay in the digestive system for up to 30 minutes, and other research shows that it has beneficial effects in people affected by colitis. You can drink it on its own or mix it with other warming spices, like cardamom, star anise, and cloves, to make your own version of masala chai tea. 7. Hibiscus Beautiful hibiscus flowers aren’t just pretty. Hibiscus has a balancing effect on aldosterone, which is the hormone responsible for keeping the kidneys efficiently processing water and salts and for keeping electrolytes in check. It's definitely the best tea for bloating if you struggle with water retention! This flower is packed with Vitamin C and antioxidants that can strengthen the gut’s function, and studies confirm it can inhibit E.coli, a bacteria that causes gas and bloating. RELATED: How to heal your gut 8. Lemon balm Like liquorice, lemon balm is high in triterpenes and has a refreshing flavour. The European Medicine Agency has confirmed its value helping relieve gas, bloating and slow digestions. In traditional Iranian medicine, lemon balm is considered the best tea for bloating due to its high anti-oxidant content, which can reinforce digestive health. The best teas for bloating: courtesy of nature Nature really is your best ally when it comes to beating bloating and gas. The herbal teas and infusions listed here can help soothe the digestive system and strengthen its function so that you’re less prone to episodes of bloating, especially if you commit to a healthy diet and develop positive lifestyle habits. So, what’s the best tea for bloating in your experience? We would love to know what works for you in the comments below! • Main image: shutterstock/Alex Yuzhakov 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 in our happiness forum ■ self-develop with free online classes in our happiness Academy Healthy habits | Herbalism | Vegetarianism | Gut health 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.

What benefits do mindfulness and compassion have? And how can we increase their levels naturally? Arlo Laibowitz sat down with Bodhin Philip Woodward to find out more. The second International Mindfulness & Compassion at Work Summit took place in Madrid on the 26th and 27th of April 2018. We were able to shoot interviews with five of the amazing speakers, including Bodhin Philip Woodward: .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%; } Bodhin is founder and director of training for mindful academy Solterreno, a UK registered Accreditated Training Provider & Meditation School with the Yoga Alliance Professionals and co-founder of Mindful Academy. “All the different strands of mindfulness and Buddhism itself are ultimately saying the same thing: wake up!” He's been practising mindfulness on a daily basis since 1985, and has extensive experience of mindfulness practices and teaching. He runs Mindfulness Teacher Training programs, Train the Trainer programs and teaches Mindfulness-Based Cognitive Therapy and Stress Reduction Approaches (MBCT/MBSR/MBAs) to help prevent relapse into depression and to manage stress and anxiety. He also meets the requirements of the Good Practice Guidelines for Trainers of Mindfulness-based Teachers published by the UK Network of Mindfulness-based Teacher Trainers. ● Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

There were many feel-good health and environmental stories in the press over January. Ed Gould rounds up his Top 10 from the past month to uplift and inspire. January is often regarded as a rather bleak month. However, it's also a time of renewal, when growth and optimism tend to return. Here's our pick of the Top 10 good-news stories from the past month. 1. MBSR is beneficial over the longer term According to a paper published in the Journal of Experimental Psychology: General in January, mindfulness-based stress reduction (MBSR) has long-term positive effects on people's emotional well-being. The research goes further than previous studies into MBSR which tended to study people's immediate response to the practice. This latest research focusses on how long-term training in MBSR helps people to appraise emotional responses better over time and not just while they're undergoing mindfulness training courses. RELATED: Free online MBSR course 2. Exercise boosts brain function It's long been known that exercise is great for the heart, lungs and muscles, as well helping to improve mental health issues such as depression. However, reports from CNN in January stated that working out can also help the brain to perform better. New research has shown that synapses – the interconnections between brain networks – are improved through physical exercise. Kaitlin Casaletto, of the Memory and Aging Center at the University of California San Francisco, said the research showed that thinking and remembering were both improved thanks to working out. Furthermore, improved synapses through exercise may be a key factor in keeping dementia at bay. Exercise could boost brain performance shutterstock/Jacob Lund 3. Non-toxic fire extinguisher developed Fireproof coatings for surfaces are often derived from unpleasant chemical compounds that are not necessarily good for the wider environment. Nevertheless, scientists have come up with a non-toxic alternative that can coat flames, helping to prevent them from spreading if a blaze were to break out. The idea came from observing the way lava works when flowing from a volcano post-eruption. According to the Times of India, researchers at the University of Southern Queensland came up with the retardant which, it's hoped, will offer many future uses with much less impact on the global environment. 4. Record solar power levels in USA According to a press release issued by the United States Energy Information Administration, almost half of the country's electrical generating capacity will come from renewable, solar sources by the end of the year. Wind and battery-powered electrical production are set to account for about 12.7 Gigawatts of America's renewable electricity in 2022. However, it's now estimated that 46 per cent of the country's overall electrical generation will be from solar in the coming year. That's set to be 21.5 Gigawatts of clean, green electrical power each year by next winter. 5. Good news for those with dog allergies Various news outlets around the world reported the news that Japanese research may have come up with a cure for dog allergies. People who would like to own or pet a dog but who have allergies are often forced to steer clear of them. However, scientists at the University of Osaka claim to have identified the 'epitomes' – molecules that cause allergic reactions – that are found in dogs. This means vaccination therapies have become a distinct possibility in the near future, good news for all dog lovers, whether they're allergic or not. Could this be the end of dog allergies? shutterstock/Prostock-studio 6. Pristine coral reef found in the Pacific Ocean A report published by the BBC stated that marine explorers had found a large and previously undiscovered coral reef close to the island of Tahiti in the South Pacific. A team from the United Nations Educational, Scientific and Cultural Organization was responsible for the discovery. The coral reef is deeper than others that are known about, too, suggesting that there may be other such ecosystems hidden elsewhere. According to one of the divers who was involved photographing the reef, the structure of the corals is very uniform, making it appear like a giant marine sculpture, as well as a natural habitat. 7. Genetics offers a breakthrough in treating obesity It's long been known that lifestyle can play a big part in obesity issues. However, this is only a part of the story because genetics can also impact on how large, or not, someone will become, regardless of their diet and exercise regime. A report in Western News, the news outlet of the University of Western Ontario stated that a gene called Pannexin 3 is the one that seems to impact on obese people the most. Researchers there found that the gene was crucial in the production of adipose fat cells of the body. It's now hoped that a pharmaceutical treatment can be developed to suppress the gene, something that should allow obese people to lose weight more easily and maintain a healthier weight afterwards. RELATED: Is happiness genetic? Here's what science says 8. Psychoactive mushrooms found to be safe A report published by Sky News stated that so-called 'magic' mushrooms are safe to use for certain mental health conditions, such as depression. There have been numerous studies into magic mushrooms and their effectiveness, or otherwise, in treating such conditions. However, until January, there was very little research to say whether such treatments were safe or not. According to the study conducted at King's College London, relatively low doses of the mushrooms – either 10mg or 25mg – are safe to use when they are issued by trained therapists. It's now hoped that a new treatment pathway for people with post-traumatic stress disorder will be possible based on mushroom consumption. Magic mushrooms could be used to treat depression shutterstock/anitram 9. Smart packaging developed for fresher, eco-friendly food Food packaging is often made from unsustainable materials that do not decompose safely. However, where eco-friendly materials are used, food can often age more quickly than would otherwise be the case. In turn, this can lead to greater levels of food waste. To overcome this conundrum a team from Harvard and the Nanyang Technological University have come up with a new material that seals foodstuffs off effectively, making it safer to east and longer-lasting. It will also biodegrade good news for the environment. A report in the Daily Mail stated that antimicrobials are also released by the material, helping to keep harmful bacteria at bay. 10. World's largest wind farm to soon be fully operational According to CNBC, Triton Knoll – the planet's biggest offshore wind-powered electrical generation farm – will be at full capacity soon. The farm first started producing electricity in 2021 but will be able to produce enough energy to power up to 800,000 homes in the near future. A total of 90 wind turbines will soon be in use, capable of producing up to 857 Megawatts of energy. The farm is located in the North Sea off the coast of Lincolnshire, UK. • 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 Sustainability | Biotechnology | Nature | Biology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Taking 10 minutes to meditate in the morning can set you up for a calm, compassionate and productive day ahead. Meditation practitioner Ann Vrlak explains why and discusses some morning meditations you can try out. Imagine what you could accomplish if you started your day alert, content and creative. On the other hand, imagine going out the door feeling overwhelmed, ungrounded and unhappy. If you find yourself stressed and rushed even before you get out of bed, morning meditation may be the perfect medicine for you. You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation. And you don’t need an hour or even 30 minutes to do it. Setting aside as little as ten minutes, you can bring these qualities with you into your day. The importance of morning meditation In fact, many people specifically choose mornings for their meditation practice. Why? Because mornings are special. • JOIN US! Sign up to learn more about meditation and mindfulness • Firstly, you’re in a unique state when you first wake up. Your body, mind and soul are relaxed and receptive. Whatever you do first thing in the morning has a greater impact than at others time of day. Which do you think will lead you into a happier day? Listening to stressful world news and scrolling through your newsfeed or taking time to immerse yourself in self-care, quiet and acceptance? Also, many of us seem to wake up immediately into our to-do lists and our worries. That’s stressful. A short morning meditation will create a space for you to recognize and rest in your 'being' rather than in 'doing.' You will connect with being aware, being present; with whatever is here now for you. “You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation.” Finally, on the practical side of things, mornings are often quieter. It can be a wonderful time to sit and rest in the silence inside you, free from distractions. The benefits of morning meditation A morning meditation routine will bring you all the usual benefits of meditation: Increasing self-awareness and self-compassion Strengthening empathy Decreasing anxiety and depression Rediscovering the spiritual dimension in your life Boosting well-being and happiness Improving concentration and attention Expanding creativity and problem-solving Increasing equanimity and fair-mindedness Quiet quality: peaceful mornings are great for meditation Furthermore, a meditation routine in the morning will give you these added, special benefits: Starting the day with compassion People don’t meditate to become good meditators, they meditate to become more self-aware, compassionate and happy, and to share these gifts with the people they care about most. When you start your day with these qualities, you’ll automatically bring them into your conversations with friends and family, your responses to things not going your way, your tasks at work and how you 'talk' to yourself. Starting the day calm and rejuvenated Meditation is like a massage for your nervous system. The calming and rejuvenating effects of meditation are now well proven. You can begin your day relaxed and content, focused and ready to meet whatever comes your way. Instead of your usual morning stresses, you can start your day with a positive, empowering experience. Tips for morning meditation Sounds good, right? If you’d like to give morning meditation a try, here are some tips to get started. Where and when With a bit of thought, you can easily find 10 minutes in your morning, wither by skipping your morning social media surfing habit or setting your alarm that little bit earlier. Depending on the type of meditation you choose, you can do your morning meditation routine almost anywhere: In bed Sitting in a quiet space in your home. On the train or bus on your morning commute .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%; } A sample 10 minute meditation YouTube/Goop Types of meditation There are many different types of meditation you can choose from to start with first thing to begin your day. There are practices that use your breath, concentration, body awareness, thought and emotions, as well as exploring your deepest sense of self. In fact, any practice that appeals to you can become your morning meditation. Here are a few of the most popular morning meditations. 1) Mindfulness meditation The core practice of meditation, mindfulness, can be a wonderful way to start your day. Mindfulness is paying attention to the present moment, as fully as you can, with kindness and curiosity. With mindfulness, you start your day with an openness and acceptance about whatever you’re experiencing: worry, happiness, planning or physical discomfort. Everything becomes part of a practice of simply being with yourself, in an accepting and caring way. 2) Body scan/embodiment meditations Body scan practices are a lovely way to rise up through sleep to wakefulness. You can, of course, do a body scan while you’re still in bed – you just need a bit of extra attention not to fall back to sleep! RELATED: Does meditation really work? Here's what science says Body scan practices guide you through sensing each part of your body in a sequence, from your fingertips, to your stomach, to your toes. Your body is more open in the morning, so this practice can be a great way to let your awareness soak into all parts of your body to feel energized and deeply present, while your mind takes a break. Watch our body scan meditation script video below to get started or click through to read more about this powerful and popular technique. .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%; } 3) Breath meditations Breathwork is a powerful choice for meditations in the morning. And there are a whole range of breath meditations, from those that create relaxation – such as conscious breathing – to those that increase mental focus and energy. So, you can choose one that best fits your needs in the morning: Equalized breath: sample morning meditation I’d like to show you how to do a simple breathing practice you can do at home or on your morning commute. The Equalized Breath will relax your nervous system and give you a stable 'home base' to come back to when your mind wanders. Don’t worry, everyone gets distracted. It’s not ‘wrong,’ it’s a key part of meditation practice. Find a comfortable sitting position and, if you can, let your eyes gently close. Take a minute to allow your body to really relax and take a few deep breaths. For this practice, adjust your breath so all four parts are of equal length. You count to four during your in breath, hold your breath to a count of four, exhale for four, and hold your breath out to a count of four. Then hold for four again. It’s really important not to strain. If four seconds feels too long, reduce it to three. And, if you can comfortably do longer, try for six seconds. The important things are: not to strain and to keep all four parts equal in length. And, when a thought, feeling or sensation distracts you, that’s OK. Just start again, breathing and counting, focusing on your breath. Do your best to be non-judgmental with yourself if your mind wanders off. Remember: mindfulness is watching ‘with kindness and curiosity.’ Kindness encourages you to open. Judgement closes you down. Morning meditations sets you up for the day shutterstock/Ekaterina Iatcenko Morning meditation may be the most powerful place for you to start exploring meditation. And, with ten (or more!) minutes of meditation during the AM, you will rest in a sense of being and presence, be kind and more accepting with yourself, and connect with silence and strength. Find a practice that appeals to you and try it for a week. Start your day with more calm, clarity and compassion and see how it makes you – and those around you – feel. ● Main image: shutterstock/Pro-stock studio Liked this? Then check out 5 strategies to help you develop a regular meditation practice. 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 ■ learn with free online classes in our happiness Academy Gratitude meditation | 6 phase meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Some friendships are struck under easy circumstances. But will they stand the test of time and are these friendships worth nurturing? Sonia Vadlamani suggests the seven signs to help you identify if you’re just a convenient friend for someone and how to deal with it... As social beings, we strive to make connections and feel accepted. Indeed, there are different types of friends we meet and need to enrich our lives. Sometimes we put in years of effort to build lasting friendships. At other times, we make friends easily because we meet them often, like people from our neighborhood, at workplace or in a hobby class. However, not all of these friendships formed with people who are nearby and easy to connect with can transform into close friendships. Some of these friendships may be benign or even mutually beneficial, while others may consider you as a ‘convenient’ friend by being nice and helpful only as long as they’re not required to go out of their way to do so. What is a convenient friend? The eminent Greek philosopher and scientist Aristotle famously suggested that human beings make three types of friendships: friends of pleasure, friends of utility, and friends of the good. While friends of pleasure meet and bond over common hobbies or interests, friends of the good are known to respect each other, be there always through good times and bad, and take a keen interest in each other’s lives. However, the friends of utility – also identified as ‘friends of convenience’ – tend to rely on the benefits and gains that one or both people in the relationship bring to the table. This kind of friendship often tends to easily fall apart in case of a conflict or during a rough patch, especially if it lacks any genuine connection or mutual admiration. Friendships of convenience usually last only as long as the people in then remain in contact. Sometimes – if it so happens that one person in the relationship continues to put in most of the work to maintain it – friendships based on convenience can become toxic and hamper one’s physical and mental health. Buddy bored in your presence? They may see you as just a convenient friend “It’s fine”, “maybe they were busy, “maybe next time”, are some of the excuses or observations you may repeatedly find yourself making about these friends when they let you down. And while it’s not healthy or warranted to seek constant validation or acknowledgment for all the help you rendered to them, deep down you may know this already: you deserve better. If you’ve often felt this way, then it's more than likely you are just a convenient friend for those people. 7 signs you are a friend of convenience Not all friendships based on convenience are bad or detrimental. In fact, some casual friendships can bring people closer together and transform into long-standing friendships, especially if the relationship is mutually favourable. However, it helps to be able to spot a superficial, fair-weather convenient friend early on, so we can pull back before we end up investing too much time and effort into the relationship. Here are seven ways to identify that you’ve been – or continue to be – someone's convenient friend: 1. You don’t get good vibes when together Close friendships should feel reassuring and easy, wherein you can just be yourself. While I’ve realized that not all friendships are equal and comparable, sometimes I notice myself resenting the chaos and personal drama that some friends end up dragging me into all too frequently. Similarly, you may often feel unheard and wonder if you’re being used or manipulated when you’re a convenient friend for someone. If you don’t generally feel happy or cared for when you are with that friend, you may need to re-evaluate the relationship. 2. They’re always asking for help, advice or money The most evident way to spot a convenience friend is if they always seem to need something from you, be it financial help, a favour, or your time or support. They may suddenly need you to pick up groceries for them, look after their dog, loan them money for a sudden expense they didn’t foresee, or need you to lean on for emotional support. “The most evident way to spot a convenience friend is if they always seem to need something from you, be it financial help, a favour, or your time or support in some form.” Indeed, asking for help and support from friends is warranted and even advisable when we’re faced with adverse situations. Nevertheless, if you feel this is mostly one-sided and you never seem to be able to rely on their support in your time of need, you may be a convenient friend for them. 3. They’re not around when you need them Close friendships are based on offering steadfast support through tough times. Indeed, friends of utility may demand that you put them first when they need your help. Ironically they almost always seem unavailable when you need help, or it’s just too inconvenient for them to show up in support for you. If a friend lets you down too often, or you frequently hear them stating an excuse like, “I’d do that for you/ be there for you, but...”, you likely are a friend of convenience to them. 4. You’re not a first option for social events Real friends look forward to your presence and seek your company in a consistent manner, through good times and bad. So, if you often find yourself being the first resort for support when a friend is in trouble, yet you’re a forced choice or a runner-up friend when it comes to social events or hangout plans, you are likely a convenient friend for them. Friend ignores you when together? You may be just for convenience shutterstock/prostock-studio An easy method to spot if you’re a friend of convenience for someone is to look out for signs of avoidance when it comes to party invitations or group gatherings. If they make you feel left out and unwanted during the good times on a regular basis, yet turn to you for help without fail, this could be one of the signs your friend doesn’t care about you, but just finds you a convenient option when the need arises. 5. They don’t value your opinion This one hit home, as this is how I identified that I was someone’s friend of convenience. Once I helped a grieving friend through his heartbreak, by being there for him whenever he wanted to vent or needed some company because he was feeling blue. However, it was evident after a while that the friend did not really appreciate my efforts, or even value my inputs on how to move on. Instead, I was just a convenient and available option, or a mere listening post, so to speak. You could be a convenience friend if someone shares their story with you just because you’re available or tend to listen to them without judgment, but they’re distracted or dismissive when you offer an opinion. Indeed, offering support in tough times and mindful listening are some of the qualities of true friendship. However, it is tough to consider someone a good friend if they do not value your advice – or worse – start questioning your judgment or decision-making abilities. 6. They show no interest in your life If you’ve frequently noticed that a friend shares everything that’s bothering them or interests them with you but seems to lose interest or shuts down when you’re sharing something about yourself, this is another indication that you’re merely a convenient friend. “if you often find yourself being the first resort for support when a friend is in trouble, yet you’re a forced choice or a runner-up friend when it comes to social events or hangout plans, you are likely a convenient friend for them. .” Real friendships are characterized by how well you know each other and are aware of their interests, whims, goals, as well as new developments and events taking place in each other’s lives. Which is why your friend’s dismissive attitude and lack of interest in what you have to say can come across as a prominent red flag. Their tendency to withhold attention from your problems and feelings – as they shift the focus back onto themselves – can deem it a friendship based on convenience. 7. You’re always operating around their schedule Friends of utility expect you to always be available to fulfil their whims and fancies, or to rescue them from a situation. You can also identify if you’re a convenient friend to someone if they repeatedly expect you to be at their beck and call, and if they never seem to understand or respect your priorities. While they’re never there for you when you may need their assistance or support, they are likely to demand your time and presence as and when they like it. As a result, you may begin to regard such friendships as burdensome and unreasonable. Can being a convenient friend have benefits? Although this may sound counterintuitive, having a convenient friend in your life isn’t necessarily always a bad thing. In fact, having a few friendships based on ease and convenience “can actually strengthen a friendship”, according to Irene S. Levine, a friendship expert who manages the website The Friendship Blog. According to Levine, having casual friends who live nearby, have similar schedules as you or meet you frequently over shared interests can be an enriching experience, as it “makes the logistics of friendship easier”. How to deal with convenient friends Often, maintaining superficial or casual friendships can be helpful and even productive, especially at workplaces or when you have similar interests. But it’s important to remember that mutual trust and respect are key to maintaining friendships, however casual they may seem. Here are some pointers that can help us evaluate if such convenience friends are worth our time and effort. Remember the context How friendships of convenience are perceived mostly differs from one individual to another. While some consider it a waste of time, I personally don’t agree. For instance, I met an old acquaintance of mine at the gym few months ago and learned that she was a fellow strength-training enthusiast as well. We started to bond over perfecting forms, learning new exercises, and motivating each other to get better. Indeed, we do miss each other’s presence at the gym if one of us doesn’t show up one day or calls in sick. However, working out together and checking up on each other occasionally is the extent of our interactions, and we don’t really call ourselves the best of friends. I find this perfectly acceptable and rational, as we don’t find the need to burden each other with other aspects of our lives. Friendships of convenience are easier to maintain and carry forward, if both parties are clear about what they derive from the relationship and what makes it worth their while. Set clear boundaries and expectations It’s important that you set better boundaries and clear expectations right at the inception of a casual friendship. Remember to create the framework of a friendship based on the traits and characteristics that are vital to you. Is it important for you that your friends listen to you when you have something to share or discuss? Does it matter to you that your opinions are valued and respected? If so, including these characteristics while setting expectations can strengthen the friendship, instead of making it feel one-sided or exhausting. Know when to end a friendship Sometimes we maintain one-sided convenient friendships despite being aware of them, because we mistake it for kindness – or worse – we’re used to the presence of these people in our lives. However, sometimes it’s better to end a friendship that’s causing you too much distress. Embracing the unknown and adapting to the discomfort of uncertainty can be good for our personal growth, and may even help us discover better, more rewarding friendships instead. Takeaway: friends of convenience Friendships based on convenience can be a good thing, especially when they’re mutually beneficial and built on trust for one another. However, friendships that aren’t based on a genuine connection can start to feel one-sided and tend to collapse during hardships. Knowing the indicators of being a convenient friend can help you evaluate the worth of the friendship accordingly, before you invest your precious time and effort into nurturing the same. • Main image: shutterstock/Dean Drobot happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Empathy | Communication skills | Loneliness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

The companionship and mental health benefits pets bring is widely known, but did you know the healing power of pets extends to physical relief as well? Ed Gould discovers five key health benefits that our furry friends can bring. What is it about pets that make them so therapeutic? It's a question I've asked myself before, having benefited from family furry friends and from spending time with other people's pets too. You might have posed the same question yourself. After all, animals are now routinely used in geriatric homes and hospital wards to lift people's spirits. So, if the health benefits of pets are known to professional caregivers, then the healing power of pets should not come as a surprise in domestic situations. Pets will often show signs of grief if they're separated from owners and sometimes display even deeper connections, such as knowing when we're in pain or danger. Of course, one of the key parts of the curative power of pets is that they love us in an unconditional way that human relationships rarely achieve. So, what does the latest research tell us about the health benefits of having a pet around the home? The healing power of pets: what science says Scientific research into the healing power of pets has been ongoing for decades. Most new studies focus on just one or two health benefits of pets but many researchers would agree that the advantages of pet ownership are multi-faceted in terms of healthcare. Let's take a look at some of the latest research. 1. Stress reduction and pet companionship Many pet owners would gladly admit that spending time with their animal helps them to relax and keep things in perspective. Returning from a tough day at work to a welcome from your pet – which really doesn't care about work stress – can help you to instantly calm down. Therapy dogs are used in hospital wards shutterstock/Monkey Business Images A 2019 study into animal interactions and stress conducted at Washington State University found that students were much more relaxed if they interacted with animals prior to taking their exams. Most reported a heightened state of tension that was relieved when they spent as few as ten minutes with animals. Pet owners can expect even better results due to greater levels of companionship. 2. Lowering blood pressure with pets According to Allen McConnell, a professor of psychology based at Miami University, the healing power of pets is very real – enough to lower your blood pressure. McConnell, who studies the ways humans interact with their pets, says that owning an animal can give people a sense of purpose and belonging that augments feelings of positivity which translates to health benefits. Stanley Coren, a psychology professor and neuropsychological researcher from the University of British Columbia agrees with these findings. “Your blood pressure lowers when you interact with an animal in a friendly way and your muscles relax, too,” he said. Another study in the Journal of Nervous and Mental Disease said that stroking animals – even pet snakes – can help to bring blood pressure down. 3. Heart disease and the health benefits of pets In 1997 American medic Larry Dossey published a literature review concerning the medicinal power of pets. In it, he noted that at that time there were over 2,000 therapy programs in the US using animals to assist people with a wide range of conditions. In particular, he highlighted a scientific study that dated back to 1980. “One of the key parts of the healing power of pets is that they love us in an unconditional way that human relationships rarely achieve.” Conducted by Erika Friedmann of the University of Pennsylvania, it showed that people who suffered from heart disease were more likely to survive for a longer period if they had a pet at home. Following their treatment, people with a pet in their lives to return to had a much greater chance of recovery. In fact, pets were found to be a stronger predictor of survival than even having a supportive family around the individual concerned! 4. Improved mental health Many people with a pet will report that they feel mentally better off for having them in their lives. The scientific research into pet ownership and conditions like depression are mixed, however, with some backing up anecdotal evidence and others showing no significant healing power of pets either way. Stroking a pet lowers blood pressure shutterstockk/Damir Khabirov Certainly, pet ownership can lead to social interactions, especially when walking a dog, for example, which is known to help with conditions like depression and anxiety. According to work conducted by Sandy Branson of the University of Texas Science Center, homebound adults, particularly older people, do get a psychological lift from pet ownership. Her research looked into cognitive function and depression. In it, she found a significant correlation between better mental health and pet ownership among older people. 5. The healing power of pets and hormonal responses According to the aforementioned study in the Journal of Nervous and Mental Disease, touching a pet not only helps to lower blood pressure, but it also boosts our output of oxytocin, a happiness hormone that promotes feelings of trust and relaxation. “People who suffered from heart disease were more likely to survive for a longer period if they had a pet at home.” More widely, dog owners can expect an upturn in immunoglobulin A, an antibody that helps the immune system. Furthermore, a study published in Oxford in 2017 showed that children relaxed better in the company of pets, largely due to a perceived drop in hormones like cortisol which are associated with stress responses. 6. Mindfulness and pet ownership Pets help to keep you anchored in the here and now. Because animals tend not to express feelings of anxiety of what might be or what has passed, they help us to live in the moment, a key aspect of various forms of mindfulness including MBSR, for example. According to an article published by Harvard Medical School, mindfulness can be boosted by dog ownership, especially when you go on a walk together. Dr Ann Berger, a researcher at the NIH Clinical Center in Maryland agrees with this idea. She says that the foundations of mindfulness are based on attention, intention, compassion and awareness. “These are things that animals bring to the table innately that people have to learn,” she says. The takeaway: the healing power of pets However you look at it, pets are beneficial for their owners in numerous ways. In terms of health benefits, our understanding is still ongoing, but few people regret owning one in terms of either their physical or mental well-being. Make sure to give your furry friends some extra attention and reward them for all the health benefits they bring! Main image: shutterstock/Africa Studio 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 ■ learn with free online classes in our happiness Academy Gratitude | Burnout | Stress management Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

There have been many feel-good health and environmental stories this past month, but you may have missed reading about them in the mainstream press. Ed Gould rounds up his Top Ten positive news stories from the past month to uplift and inspire. February tends to be one of the gloomiest months in the calendar where, in the Northern hemisphere at least, it's usually dark, cold and wet. And with the mainstream news still full of Coronavirus updates, we all need some positive news to brighten our day. Here are our Top 10 uplifting feel-good stories from February. Feel-good news from February: our Top 10 picks 1. Bio-ink used for the first time to 3D print bones Over the past decade, the new technology of 3D printing artificial implants for patients has started to be more widely used. However, Physics World reported in February that a new calcium-rich bio-ink was being used for the first time to make bones that could then be used by surgeons. Portuguese researchers have made what they call a nanocomposite bio-ink which can be 3D printed with the sort of bioactive materials found in real bone structures. It’s hoped that this pioneering new technique will eventually support a range of bone-related treatments. 2. Spanish city makes electricity from unused oranges Seville oranges may be known the world over for being particularly tasty, but the city authorities int he Spanish city have been using them for a purpose other than as a food source. As reported in the Guardian, leftover oranges have been allowed to ferment and create a type of citric acid that, in turn, has derived methane. In a pilot scheme, this gas has subsequently been used to generate electrical power. Some 35 tonnes of oranges were used to generate a clean form of electricity to run one of the city’s water purification plants and now the project may be upscaled to produce more green, orange power! Seville oranges have a new purpose shutterstock/Aranami 3. Coffee-based housing developed in Colombia And now to other food-recycling news. Colombia may be known as one of the world's great coffee producers but ecological engineers in the country have come up with a new use for the crop. Other than drinking it, they’ve developed a low-cost housing solution for many of the poorest people in the country. The coffee husks used to form the walls and roofs of the buildings would normally be seen as a waste product. According to EcoWatch, the start-up firm behind the idea, it has made prefabricated sections of housing which people should be able to put together easily themselves. 4. New German plastic may help to end wastage A newly-developed plastic derived from plant material has been created by a research team at the University of Konstanz in Germany. The material is a type of polyethylene, the most commonly used plastic around the world that’s found in so much packaging. According to Anthropocene magazine, the new plastic is made from land-grown vegetation and micro-oils derived from algae. What marks the material out – other than it not being derived from fossil fuels – is that it can be recycled with a near-perfect efficacy rate. Indeed, the recycling method needs relatively low temperatures, too, something that makes it more energy-efficient than similar processes currently in operation. 5. Mindfulness shown to help combat social isolation, study finds A team at the University of Cambridge’s School of Medicine, led by Dr Christopher Williams, has found that mindfulness and laughter can help to protect people from the ill-effects of loneliness. Social isolation has long been a problem in some quarters of the UK but it has got worse due to the lockdowns that have been imposed in the country. This is why Williams began to look into the issue. His research showed that mindfulness-meditation along with the use of certain technologies, such as robotic pets, could help people to overcome the worst effects of loneliness. According to the academics involved, a combination of educational and psychological interventions appear to be best in this regard. RELATED: Mindfulness vs meditation – understanding the difference 6. Endangered mammal cloned to help ensure its survival A rare species of ferret native to North America has been cloned in an effort to help build up its population numbers in the wild. The cloning took place in late 2020 and used the cells of a black-footed ferret that was cryogenically preserved in the late 1980s. The newly created ferret – named Elizabeth Ann – first went on show in February 2021 once it had started to show normal signs of development. The US Fish and Wildlife Service was involved with the project which will help to boost survival chances of the black-footed ferret. Currently, they only number around 300 in special reserve sites. The black-footed ferret shutterstock/Kerry Hargrove 7. Green tea found to help prevent cancer According to i-News, green tea can help to fight cancer and also prevent it from occurring in the first place. The report into the beverage was focussed on the ingredient epigallocatechin gallate (EGCG), found in the leaves of green tea. Incredibly, researchers at the Rensselaer Polytechnic Institute in New York discovered that this anti-oxidant helps to prevent the mutations associated with over half of all human cancers. EGCG works by increasing levels of p53, a natural anti-cancer protein found in the body. It’s hoped it can be harnessed to develop new cancer treatments in the future. RELATED: Best teas for bloating 8. Yoga helps to treat migraine headaches, clinical trial finds According to a recently conducted clinical trial, migraines are treatable if yoga and mindfulness-based stress reduction (MBSR) techniques are followed. Rebecca Erwin Wells, associate professor of neurology at the Wake Forest School of Medicine, said that her research showed these non-drug-based treatment methods were extremely successful in the majority of people. “Mindfulness can help people to find new ways of responding to stress, a commonly reported trigger for migraine headaches,” she said. In the trial, 89 adults with a history of suffering from migraines were assigned yoga exercises and MBSR sessions over eight weeks at random. Yoga can help reduce headaches shutterstock/GingerKitten 9. Carbon-neutral shipping to become a reality earlier than expected The Danish shipping company, Moller-Maersk, has been at the forefront of making the world's cargo container transportation system greener. The company has said it aims to be carbon neutral by 2050 including the adoption of zero-carbon container shipping by then, a technology that does not currently exist at any scale. That said, according to a report in the Financial Times, the shipping giant will launch its first carbon-neutral vessel within two years, some seven years ahead of the target it had set for itself. 10. Simple prostate cancer test developed A report in Science Daily suggested that prostate cancer could become much more easily detected in the future thanks to a new technique. Instead of needing to rely on an invasive biopsy, researchers from the University of Michigan have come up with a way of detecting the disease from a urine sample. It’s hoped that this will lead to an increase in the numbers of people being tested for prostate cancer, thereby enabling many more earlier interventions. • Main image: shutterstock/Alex Yuzhkov 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 Positive news | Nature | Biology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Gartenarbeit hat eine Vielzahl von Vorteilen für die mentale Gesundheit, schreibt Dee Marques. Sie reduziert Stress, Isolation und Depression und stärkt außerdem dein Immunsystem. Hier findest du sieben wissenschaftlich fundierte Gründe, warum du dich im Garten beschäftigen solltest. Der Artikel erschien im Original im englischen happiness Magazin Wenn es darum geht, die eigene geistige Gesundheit zu stärken und Glück zu finden, sollte man ein kreatives Hobby aufnehmen, meditieren, sich körperlich betätigen und feste Beziehungen zu anderen aufbauen. Aber wusstest du, dass Gartenarbeit ebenfalls eine wichtige Rolle auf dem Weg zum Glück spielen kann? Das könnte erklären, warum in Großbritannien Gartenarbeit ein nationaler Zeitvertreib zu sein scheint. Laut einer kürzlich durchgeführten Umfrage glauben 80 Prozent der Briten, dass Gartenarbeit sich positiv auf ihre psychische Gesundheit auswirkt und die Vorteile größer sind, als in einem Fitnessstudio trainieren zu gehen. Die Umfrageteilnehmer gaben an, dass ihnen die Gartenarbeit ein stärkeres Erfolgserlebnis gibt als Aufgaben wie Aufräumen oder Hausputz machen. Eine im British Journal of Sports Medicine veröffentlichte Studie ergab außerdem, dass sich nur 10 Minuten Gartenarbeit pro Woche positiv auf die Gesundheit auswirken und das Risiko einer Herzerkrankung verringert wird. Riecht das gut! Gartenarbeit hat Vorteile auf unsere mentale Gesundheit shutterstock/Dean Drobot Wenn wir uns diese Studien ansehen, fällt auf, dass wir keine endlosen Stunden im Garten verbringen müssen, um die Vorteile der Gartenarbeit für unsere geistige Gesundheit zu genießen. Wir müssen sogar überhaupt keinen Garten besitzen. Das liegt daran, dass die Gartenarbeit für jedermann erreichbar ist und du unabhängig von räumlichen oder zeitlichen Einschränkungen loslegen kannst. Es reicht beispielsweise schon aus, sich eine Blumentopf auf den Fenstersims zu stellen und dort Kräuter anzubauen. Aber zuerst werfen wir einen kurzen Blick darauf, woher das Konzept der Gartenarbeit für die psychische Gesundheit stammt. Die heilende Kraft der Gartenarbeit in der Geschichte Die Verbindung zwischen Mensch, Natur und geistigem Wohlbefinden ist in der Geschichte verwurzelt und reicht bis in das alte Ägypten zurück. In der Zeit wurde Königen nahe gelegt, einen Spaziergang in ihren Gärten zu unternehmen, wenn sie geistig nicht zur Ruhe kamen. Schließlich wurde der Gartenbau im 18. und 19. Jahrhundert als klinische Therapie getestet. VERWANDTES THEMA: Gute Laune Lebensmittel! Etwa zur gleichen Zeit glaubte Benjamin Rush, einer der Begründer der modernen Psychologie, dass das Hand anlegen im Garten (und sich diese Hände schmutzig machen), eine heilende Wirkung auf seine Patienten hatte. Einige Jahrzehnte später wurden Gewächshäuser und Gärten zu Rehabilitationseinheiten von Krankenhäusern hinzugefügt, die Veteranen aus dem Ersten Weltkrieg behandelten. "Laut einer kürzlich durchgeführten Umfrage glauben 80 Prozent der Briten, dass Gartenarbeit sich positiv auf ihre psychische Gesundheit auswirkt." Machen wir einen Sprung in die Gegenwart und das Konzept des therapeutischen Gartenbaus wird auf der ganzen Welt praktiziert. Von Italien bis Singapur gibt es zertifizierte gartenbauliche Therapiegärten, die Menschen jeden Alters und jeder Lebenslage die Vorteile der Gartenarbeit für die psychische Gesundheit bieten. Dieses erneute Interesse an der Gartenarbeit ist auch eine Folge der sich wandelnden Bevölkerungsstruktur: In vielen Ländern der westlichen Welt wächst die Zahl älterer Menschen weiter. Viele haben festgestellt, dass Gartenarbeit eine Möglichkeit darstellt, diesem wachsenden Teil der Bevölkerung Unterstützung zu bieten. Das klingt alles sehr ermutigend, aber wie genau kann Gartenarbeit ein Gefühl von Glück und Wohlbefinden erzeugen? Sieben Vorteile des Gärtnerns für die geistige Gesundheit Es ist eindeutig, dass Gartenarbeit zum Erhalt der geistigen Gesundheit mehr als ein vorübergehender Trend ist. Sich mit Pflanzen zu beschäftigen ist wie ein Ventil für den Druck und den Stress des Alltags. Es gibt jedoch noch andere wichtige Vorteile, die du nicht verpassen möchtest. Hier sind sieben Möglichkeiten, wie Garten- und Gartenbautherapie helfen kann, wenn du dich einsam, kraftlos, unmotiviert oder ängstlich fühlst. 1. Entspannung Einer der Hauptvorteile der Gartenarbeit für die psychische Gesundheit ist die Fähigkeit, Stress abzubauen. Diesen entspannenden Effekt sahen die Forscher bei der Untersuchung des Waldbadens, dem japanischen Konzept des Gehens in Waldgebieten, ähnlich der deutschen Kneipp-Therapie. Gartenarbeit ist auch eine willkommene Abwechslung zu unserem zunehmend technisierten Leben. In einer Studie ergaben sich signifikante Stimmungsunterschiede, wenn die Antworten der Teilnehmer bei zwei verschiedenen Aufgaben verglichen wurden: Arbeiten am Computer und Umtopfen von Pflanzen. Während des Umtopfens waren die Stressbelastungen geringer als vor dem Computer. Die Forscher stellten auch fest, dass die Teilnehmer beim Umpflanzen einen niedrigeren Blutdruck hatten, was darauf hindeutet, dass es eine physikalische Grundlage für den stressabbauenden Effekt der Gartenarbeit gibt. Untersuchungen des niederländischen Universitätsklinikums Vrije haben außerdem gezeigt, dass der bloße Blick auf eine grüne Landschaft zu Entspannung führt. Ganz im Gegensatz zu den ständigen Anforderungen an unsere Aufmerksamkeit bei der Betrachtung von Stadtlandschaften. "Kurze Betrachtungszeiten von grünen Bildern können Menschen dabei helfen, sich von Stress zu erholen", sagte van den Berg gegenüber der New York Times. 2. Erdung und Verbundenheitsgefühl Gartenarbeit fördert das Gefühl der Erdung, da sie uns hilft, uns als Menschen wieder mehr verwurzelt zu fühlen. Menschen, die sich mit Gartenarbeit beschäftigen, spüren oft ein tieferes Zugehörigkeitsgefühl und einen tieferen Bezug zur Natur. Und dies ist keine Kleinigkeit: Denk einmal darüber nach, wie weit sich viele Menschen von so grundlegenden Dingen wie der Herkunft ihrer Lebensmittel entfernt haben. Im Gegensatz dazu erdet dich der Garten in Bezug auf den Wert, den du den Lebensmitteln entgegenbringst, die du selbst geerntet hast. Selbst wenn du „nur“ Kräuter anbaust. Dieses Gefühl der Erdung gilt auch für den sozialen Bereich. Gartenarbeit kann dazu beitragen, die Verbindung zu anderen zu stärken, und bietet die Möglichkeit, Menschen mit den gleichen Interessen kennenzulernen. Warum als nicht einmal den nächstgelegenen städtischen Garten oder Kleingarten besuchen? Eine der positiven Effekte von Gartenarbeit ist weniger Isolation shutterstock/Tania Kolinko 3. Im Moment leben Durch Achtsamkeit im gegenwärtigen Moment zu bleiben, hat eine lange Liste von Vorteilen. Es reduziert zum Beispiel ständiges Grübeln und baut Stress ab. Gartenarbeit ist ein Weg, Achtsamkeit zu üben, da du dich auf das konzentrieren musst, was du in diesem Moment tust. Gleichzeitig kannst du dir die Zeit nehmen, die Schönheit um dich herum zu genießen. Tatsächlich zwingen uns alle Aufgaben im Zusammenhang mit dem Gartenbau (wie Graben, Beschneiden oder Jäten) dazu, uns auf die jeweilige Aufgabe zu konzentrieren. Auf diese Weise bleiben wir eher mit den Gedanken in der Gegenwart und legen unsere Sorgen beiseite, wenn auch nur vorübergehend. 4. Einen Sinn finden Ein weiterer Vorteil der Gartenarbeit für die psychische Gesundheit ist, dass du ein Gefühl für den Sinn und Wert einer Sache bekommen kannst. Dies passiert, wenn du dich unmittelbar mit etwas praktischem beschäftigst und bei dem du das Endergebnis deiner Bemühungen sehen kannst. Es gibt dir ein Gefühl der Bestätigung, die Pflanzen, Kräuter und Blumen auszuwählen, die dich glücklich machen und es macht stolz, diese zu pflegen. Tatsächlich zeigen Studien, dass Gartenarbeit einen Anstieg von Wohlfühlhormonen wie Dopamin und Serotonin verursacht. Pflanzen beim wachsen zu helfen gibt uns eine Identität als Pfleger und Kümmerer. VERWANDTES THEMA: Glückshormone – die Neurotransmitter der Glücksgefühle 5. Risiko von Alzheimer und Demenz wird reduziert Gartenarbeit steht im Zusammenhang mit einer besseren Gehirnfunktion und einer verbesserten Konzentration und Gedächtnisleistung. Einige Studien haben herausgefunden, dass sie sogar das Risiko für Alzheimer und Demenz senken kann. Eine Langzeitstudie aus Australien begleitete über 15 Jahre lang fast 3.000 ältere Erwachsene, verfolgte das Auftreten aller Arten von Demenz und bewertete eine Vielzahl von Lebensstilfaktoren. Die Forscher kamen zu dem Schluss, dass die tägliche Gartenarbeit die größte Risikominderung für Demenz darstellt und Demenzfälle um mehr als ein Drittel reduziert - um 36 Prozent. “Menschen, die sich mit Gartenarbeit beschäftigen, spüren oft ein tieferes Zugehörigkeitsgefühl und einen tieferen Bezug zur Natur.” Die Faktoren, die Alzheimer und sein Fortschreiten verursachen, sind kaum bekannt. Da Gartenarbeit jedoch so viele der kritischen Funktionen wie Lernen, Kraft, Ausdauer, Geschicklichkeit und Problemlösung umfasst, könnte es diese Kombination sein, die dabei hilft, die Krankheit bei älteren Erwachsenen abzuwehren. 6. Hilft dir, in Form zu bleiben In der Tat erfordert Gartenarbeit viel körperlichen Einsatz und ist auch eine Form der Physiotherapie. Jäten, Graben, Säcke und Töpfe tragen sind allesamt gute Workouts, mit denen du in Form bleiben kannst. Laut dem SAGA Magazin kann bereits eine halbe Stunde dieser Gartenarbeit dazu beitragen, viele Kalorien zu verbrennen: Graben und Schaufeln: 250 Kalorien Rasen mähen: 195 Kalorien Jäten: 105 Kalorien Harken: 100 Kalorien Darüber hinaus können regelmäßige Workouts zu besserem Schlaf beitragen, und erholsamer Schlaf ist ein weiterer Schlüssel für eine gute Gesundheit. Gartenarbeit gibt Sinn shutterstock/Alexander Raths 7. Stärkt dein Immunsystem Du kannst schon allein dadurch dein Immunsystem stärken, indem du einfach nur dem natürlichen Licht und damit Vitamin D ausgesetzt bist, während du im Freien im Garten arbeitest. Ein starkes Immunsystem hilft wiederum dabei, eine Resistenz gegen chronische Krankheiten aufzubauen. Interessanterweise wird auch vermutet, dass die Erde unter den Fingernägeln die Immunabwehr stärken kann! Das Mycobacterium vaccae, ein sogenanntes "freundliches" Bodenbakterium, kommt häufig im Gartenschmutz vor. Man konnte zeigen, dass dieses die Symptome von Allergien, Asthma und Psoriasis lindert, die alle von einem geschwächten Immunsystem herrühren können. Tatsächlich konnte für das Mycobacterium vaccae auch gezeigt werden, dass es Depressionen lindert. Du musst dir aber nicht notwendigerweise die Hände schmutzig machen: es kann auch durch Einatmen oder über das Gemüse aus dem eigenen Garten aufgenommen werden. Fazit: Gartenarbeit fördert mentale Gesundheit Oben aufgeführt wurden nur einige der vielen Vorteile der Gartenarbeit für die psychische Gesundheit. Wir haben gesehen, dass Gartenarbeit ein natürliches Antidepressivum ist, das einen starken Effekt auf unseren Geist und Körper haben kann. Darüber hinaus ist Gartenarbeit eine sehr leicht zugängliche Aktivität, die nur geringe Investitionen erfordert: Wenn du einen Balkon, ein Fensterbrett oder auch nur Platz zum Aufhängen in deinem Haus hast, kannst du mit der Gartenarbeit beginnen und dein Glück und Wohlbefinden steigern. So einfach ist das! ● Main image: shutterstock/iko Geschrieben von Dee Marques Absolventin der Sozialwissenschaften mit einem starken Interesse an Sprachen, Kommunikation und persönlichen Entwicklungsstrategien. Dee liebt es zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entfliehen kann.

When you're feeling lonely it can be easy to sit around feeling sorry for yourself. Instead, try one of these 11 ideas from Calvin Holbrook to relieve the pain of loneliness and isolation. Loneliness sucks. I've been there and maybe you have too: stuck alone at home wishing you were out having fun with friends. Instead, for whatever reason, you're inside feeling lonely and wondering how and why you ended up in that position. However, feeling lonely isn't your fault and can often be a result of life circumstances: perhaps you've just moved to a new town/city and are struggling to make new friends. Maybe you've just come out of a relationship – or all your friends are suddenly getting into relationships. Or perhaps you've been struggling with depression or anxiety and can't face seeing your social network right now. Whatever the reason, science says that feeling alone for long periods of time is bad for your mental – and physical – health. In fact, studies show that a lack of social connections could be as harmful to our health as smoking 15 cigarettes a day. The same research suggests that loneliness increases the likelihood of mortality by a staggering 26 per cent. So, friendships can be powerful tools for staying well and healthy. But not all of us have a large circle of buddies. In the UK, 1.9 million older people often feel ignored or invisible. But contrary to popular opinion, it's not just the elderly that have feelings of loneliness: over 40 per cent of Britons say the TV or a pet is their main source of company. Similarly, in the US, nearly half of all Americans claim to feel lonely. Indeed, social isolation can touch us at any age, and can be affected by our personality, motivation and physical location. Feeling lonely? Here's what you can do Developed countries are clearly going through a loneliness epidemic. So, what can you do if you are one of those affected? Well, there are plenty of ways you can make new friends as an adult, such as joining social groups or developing bonds with colleagues, but if you're feeling lonely at home right now and are seeking ways to cope with negative feelings, here are 11 practical ideas to help you feel better and combat the pain of loneliness. 1. Welcome an old friend: loneliness First of all, even though it may not be welcome, treat loneliness as an old friend that’s just popped by for a visit. That's because resisting loneliness only makes it worse, so accept how you feel in this moment. Do not blame yourself. Instead of fighting against lonely feelings, accept these painful emotions into your heart with self-compassion and it will help ease the pain a little. Accept your loneliness and make friends with it. 2. Get creative If you're feeling lonely it can be easy to start ruminating over how you’re in that position and whether you could have done things differently to avoid it. Getting creative is a simple and fun way to take your mind off of your thoughts and engaged in something more productive. You could try mandala coloring, making a collage out of magazines, drawing, or writing, for example. Being creative will keep your mind busy and provide you with a sense of satisfaction and achievement. Colour your life when you're feeling lonely © shutterstock/Serhii Krot 3. Write a gratitude journal Accept your feelings of loneliness and instead of dwelling on them, shift your consciousness to all the great things in your life that you're grateful for. Take ten minutes to write everything down in a gratitude journal. Journals help us to know ourselves better by clarifying our thoughts, emotions and feelings. In fact, a 2015 study published in Europe’s Journal of Psychology suggested that practising gratitude may help decrease feelings of loneliness, and, in turn, possibly improve our health, well-being and happiness. 4. Give your brain a puzzle Use your alone time positively to boost your brainpower by doing a jigsaw or crossword. When solving a jigsaw, we must look at different pieces to figure out where they fit within the larger picture. Doing this improves our visual-spatial reasoning. As well as helping to relieve loneliness, studies show that doing puzzles can help delay the symptoms of dementia and Alzheimer’s disease. Completing a jigsaw also reduces stress by occupying and engaging the mind to create a sense of calm. As a puzzle is pieced together, external worries and stress decrease as the mind focuses on a task that is both meditative and satisfying. “Whatever the reason, science says that feeling alone for long periods of time is bad for your mental – and physical – health.” 5. Get out of the house Unless you’re keeping occupied with some of the loneliness-busting tips above, staying inside alone will only mean you concentrate more on those feelings of isolation. Simply going outside for a walk outside changes your environment and thoughts. Take a stroll and practise mindfulness, taking in all that is around you: the smells, sounds and sights. Or, try something cultural: pop to an exhibition or treat yourself to a film and get engrossed in something other than loneliness: see it as a personal date night! Alternatively, if you have green space nearby, have a walk in a park or do some forest bathing – the benefits of connecting with nature are proven by science. If you're feeling alone, take a mindful walk in nature 6. Get active Doing physical exercise is a great way to take your mind off your situation if your feelings of loneliness are taking over. Instead of mulling over things inside, head outside for a jog or run and boost your happiness hormones. Better still, head to the gym and try a new group class – you're more likely to strike up a conversation with someone. And if you do find yourself chatting with someone new and hit it off, don’t be afraid to ask for their number or ask them to go for a coffee together. You never know; they may be feeling just as lonely as you. 7. Sing out loud Singing is another proven way to fight the feeling of being alone, so blast out some of your favourite tracks and get those vocal chords warmed up. In fact, singing is a natural anti-depressant as it’s known to release mood-boosting endorphins. It's also been shown to boost our immune system, reduce stress levels and, according to a report published in the Journal of Music Therapy in 2004, help patients cope with chronic pain. Joining a choir is a great way to reap the benefits of singing and combat feelings of loneliness as you meet many new people at once. The Community of Voices research study (2012–2018) found that singing in a community choir for six months reduced the participants’ feelings of loneliness and also increased their interest in life. Singing in a choir can combat loneliness © shutterstock/Monkey Business Images 8. Share your skills with others Getting involved as a volunteer is a fantastic practical way to reduce feelings of loneliness. Volunteering for at least two hours a week may go a long way toward helping to ease feelings of loneliness and isolation, according to research published in Journals of Gerontology: Social Sciences. Volunteering almost always involves interacting with others, hence helping to build social connections and reduce isolation. In fact, the benefits of volunteering are many. If you're feeling alone, think about possible volunteering ideas and start researching what you can do in your local community. RELATED: Why is volunteering important? 9. Check in with yourself It’s OK to feel alone sometimes. Remind yourself that life isn't always fun and games and that there are plenty of ups and downs. Indeed, your circumstances will not always be the same and nothing last for ever – good or bad. Try to be patient with your loneliness, and with time and effort, it will ease. Remember that tomorrow is a new day when you can consider working on alleviating your loneliness and making new friends – if you're ready. 10. Consider getting a pet If you have the space and time, think about welcoming a pet into your home. The companionship that a pet offers is scientifically-proven to reduce loneliness, anxiety and stress, whether it’s a cat, bird, gerbil or iguana. However, dogs are the clear winners when it come to loneliness-busting pets: they force you to get out of the house and connect with other dog-loving humans. The healing power of pets is real. Animals, especially dogs, help to relieve loneliness 11. Use compassionate visualization As I wrote at the start of this article, perhaps you're feeling lonely while other friends are having fun while you're left alone. You could even feel jealous and envious of these people who are sharing good times together and seemingly not living with loneliness. Perhaps you weren't invited to a party or group holiday and feel upset about it. However, instead of carrying negative thoughts about those involved, show compassion. Try to visualize them at whatever event it may be and feel happy for them regardless. Feeling happy for others despite your sorrow can be healing and actually make you feel happier too. ● Main image: shutterstock/Antonio Guillem How do you deal with feeling of loneliness? Do you have any other ideas to add to the list? I'd love to read your suggestions below! Head over to the Forum to share more ideas on combating loneliness. Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!