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There were many feel-good health and environmental stories in the press in May, but you may not have spotted them. Ed Gould shares his Top 10 from the past month to uplift and inspire. The month of May often feels as though renewal is taking place as spring is in full swing – in the northern hemisphere, at least – and this means that positive news stories ought to get more attention than they do. Although there were numerous good news stories in May, not all of them got the attention they deserved. Read on to enjoy some of the brightest positive news items from the past few weeks. 1. Lithium shortage may be a thing of the past The world uses lithium for all sorts of things, but one of its primary applications is in rechargeable batteries. And, if the world is to move away from fossil fuels, it will need more battery production – but lithium is already in short supply from traditional sources. However, according to a report in TechCrunch, it could be possible to extract lithium from seawater. It reported that a number of start-up tech companies have plans to extract trace elements of the metal from the world's oceans, thereby potentially reducing the costs of many clean-energy schemes by a significant degree. 2. A healthier lifestyle in your 40s can add six years to your life According to Yahoo News Canada, adopting a healthy lifestyle even in middle age can mean being able to expect a longer lifespan. Cutting back on alcohol, giving up smoking, losing a few pounds and increasing the amount of time you sleep are always advisable, but this report makes it clear that even people who are late adopters of healthy lifestyles can benefit with up to six years more of life expectancy. The report was based on a study conducted in Japan. The findings showed that even people with long-term conditions could benefit in this way if they choose to be more healthy in their 40s. A healthy middle-age can extend life expectancy 3. Age-related memory dysfunction better understood Scientists at Johns Hopkins University in the United States announced that they have pinpointed a mechanism in the human brain that they believe is responsible for the most common type of memory loss. Their results shed light on what happens when age-related memory loss occurs if people are living with dementia conditions such as Alzheimer’s disease. By better understanding the mechanism that controls memory loss in older brains, it's hoped that pharmaceutical companies will be better placed to develop more effective drug treatments that halt or even reverse memory loss as people age. RELATED: Cognitive impairment – 5 ways to reduce the risk as you age 4. Enzyme found that can break plastics down A report in Metro stated that Texan researchers have discovered a particular type of protein that can be used to rid the world of some of its worst plastics, particularly the ones used to make bottles. So-called PET plastics are virtually indestructible naturally but the discovery of the enzyme means this plastic could now be recycled just as other types currently are. At the moment, PET accounts for about a fifth of the globe's plastic consumption. 5. Wounds could heal quicker thanks to nanotechnology Spain's Institute of Bioengineering claims to have developed what it calls “motors” that will physically push antibiotic drugs around wounds – to help them heal more rapidly than they otherwise would. The idea is to make use of the body's viscous fluids to distribute drugs in a more effective way. In addition to treating wounds with antibiotics, the developers have said that it is feasible that the motors – which, in reality, are tiny robots – could also be used to increase the effectiveness of certain anti-cancer drug treatments. According to César de la Fuente, a bioengineer at the University of Pennsylvania who also took part in the project, the nanobots they've developed can actually travel around a wound and clear up an infection as they move. 6. Carbon removal plant starts operations in Hawaii According to a report published by Interesting Engineering, a carbon removal plant that is assisted by the Pacific Ocean has begun operating to help reduce the amount of carbon dioxide in the atmosphere. The report also suggested that the fight against global climate change will take many forms but actively taking carbon away from the atmosphere is one of the best ways of dealing with rising levels of CO2. The plant permanently stores CO2 by pumping saltwater into a machine that applies electricity to rearrange the molecules in the fluid. Not only does this help to deal with climate change but it also reduces the acidity of the ocean. The seawater is then returned to the Pacific where it will consequently be more effective at storing carbon thanks to its lower acidity level. 7. Chronic pain treated by mindfulness is effective A report by the BBC stated that the mental health outcomes of people living with chronic pain – pain that is suffered to some extent for at least 12 weeks – can lead to numerous examples of poor mental health outcomes. Staying mindful could help people cope with chronic pain However, when mindfulness exercises are used to help deal with them, they can be highly effective. Crucially, the news report looked into the mental health outcomes associated with pain rather than the symptoms of pain themselves. A professor at Oxford University, Willem Kuyken, who is also a director of the Oxford Mindfulness Centre, said that the ability to be in the present moment without judgement was why mindfulness was so effective in this regard and, therefore, an effective treatment method in handling chronic pain. 8. Largest solar farm floated in Portugal The biggest solar array in Europe to be installed on water is expected to begin producing green energy by July. In May it was announced that work had begun fitting solar panels onto a floating substructure. Tugboats have been used to move the 12,000 panels used in the array to help position it on the surface of Portugal's Alqueva reservoir. For context, the number of panels used takes up about the same amount of space as four football fields. When completed, the solar farm should be able to produce 5 megawatts of power, according to a report in EuroNews. Largest solar farm has been built in Portugal shutterstock/pan denim 9. New device developed to detect skin cancers early A handheld gadget has been developed that could help clinicians to identify skin cancer much more easily. Rather than asking people to come into clinics for diagnoses, the portable device can be used anywhere and provide people with on-the-spot results. Researchers at Stevens Institute of Technology came up with the system and hope it could mean many fewer skin biopsies will be needed in the future. 10. 3-D printing deployed to help marine habitats The world's coral reefs have been under threat for some time. However, a new technology has been developed that it's hoped will help to preserve these delicate eco-systems. Israeli scientists have been working on 3-D printed replicas of the sort of habitats that corals like. The idea is to boost current restoration efforts in coral reefs by integrating the manufactured versions with existing reefs to add to the natural eco-system currently in place. • Main image: shutterstock/TananyaaPithi 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.

We all know that connecting with nature is great for relaxing, but, as Dee Marques explains, in fact, it has a scientifically-proven impact on our health and happiness, boosting emotions and relationships. Have you ever felt enveloped by a feeling of awe and inspiration after watching a nature documentary? For centuries, the connection between humans and nature has been a key concern for people from all cultures, and recently, science has given us more reasons to believe in the benefits of having a deeper connection with nature. Let's take a look at how staying close to nature benefits our well-being, health, and relationships. What's the connection between humans and nature? The human-nature connection has been studied by academics for decades. In the 1980s developmental psychologists observed that the tendency to get close to nature is present in young children and put forward the hypothesis that we are genetically predisposed to seek a connection with nature. Interestingly, another study revealed that this desire to find a connection with nature was evident even in representations of nature, such as wall art. Researchers at a psychiatric hospital in Sweden noted that while patients had negative reactions to abstract art paintings and decorations, they consistently responded positively to art that depicted scenes of nature. Connecting with nature has positive effects on emotions and relationships This has led researchers to suggest there's a built-in bias towards natural environments. Some have suggested that we prefer natural spaces because, originally, they provided us with everything we needed to prosper and evolve as a species. Whether this preference for nature is coded in our genes or not is still subject to debate within the scientific community. However, although we may not fully understand the details of the human-nature affiliation, the beneficial effects of connecting with nature cannot be denied. Moreover, scientists have found similar evidence in cross-cultural studies, suggesting that this eagerness to get close to nature is due to more than just aesthetic preferences. In a way, we can say that the belief that a nature connection is good for us and has some sort of healing effect on soul and body is universal. The link between nature, our emotions, and relationships It seems clear that the environment we live in plays an important role in our emotional state and overall level of happiness. In fact, according to science, natural environments have two major benefits for our emotions. Firstly, being connected to nature can lead to stress reduction and mood improvement. Research studies have found a correlation between exposure to natural stimuli, stress and anger reduction, and improvement in self-reported psychological well-being and mental health. “Being connected to nature can lead to stress reduction and mood improvement. The second key emotional benefit involves enjoying stronger bonds with others.” Those of us who live in urban environments (more than 50 per cent of the global population according to recent statistics) often find it soothing to spend time in nature because it gives us a break from the hyper-stimulation of the senses we experience in cities. This calming effect has even been observed in EEG tests, which showed a physical response to nature in more stable brain waves and in a blood flow increase to the amygdala, the organ that controls stress and fear. Being in nature leads to stress reduction and mood improvement The second key emotional benefit of feeling attuned to nature involves enjoying stronger bonds with others. A better and more relaxed mood translates into a more compassionate attitude that can improve the quality of our social bonds. Supporting this argument are studies that prove that exposure to nature by simply watching Planet Earth videos fostered cooperation and altruism between participants. How emotions influence our health Like a domino effect, nature influences our emotions and relationships, and in turn, these affect our overall health and happiness. For example, being in nature generates emotions like awe, joy, serenity, gratitude, and inspiration. According to psychologists, these positive emotions build up a range of micro-moments that over time contribute to a deep sense of happiness. “Like a domino effect, nature influences our emotions and relationships, and in turn, these affect our overall health and happiness.” Other science-based studies have shown that positive emotions can lead to a reduction in the chances of developing heart disease, diabetes, and high blood pressure, as well as helping improve chronic and inflammatory disease. Other research findings suggest that positive emotions can help boost resistance to illness and strengthen the immune system. Spend time in nature by visiting parks and gardens; even better with friends! Connecting with nature: the takeaway Developing a connection with nature can only benefit us, but how can we achieve this in a world that is increasingly disconnected from it? We don’t need to become hermits and live in a remote mountain hut to appreciate nature and build a connection with it. Some practical ideas that you can easily put into practice include: Visiting parks and gardens Organising a picnic, or try to meet others outdoors whenever possible Taking up gardening or kitchen garden Growing your own herbs or vegetable patch Taking your time to savour whole foods Getting started with stargazing or birdwatching Going on a hiking or camping holiday In fact, simply taking time to consider your connection with nature and what small actions you can take to improve its quality may bring benefits. To the extent that you can, try to cultivate the natural inclination humans feel towards nature in all its manifestations, and let the therapeutic effect of nature improve the quality and enjoyment of your life. ● 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 ■ share and support in our happiness forum ■ learn with free online Academy classes Family activities | Benefits of gardening | Simple living Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out connecting with nature, and discovering warm and sunny places where she can escape the winter.

Since the pandemic struck, angling has been reeling in more fans than ever. Dee Marques takes a look at how the mental and physical health benefits of fishing are catching on fast. The past year and a half has brought multiple changes to our lives. For many of us, this period has been a time for reflection, and some have decided to focus on self-care and pay better attention to their health and well-being. Indeed, during the past 18 months, you may have tried different strategies to stay in optimal physical and mental health. Fortunately, there’s always something new to try. And one leisure activity that's gained a whole host of new fans during the COVID crisis is fishing. In fact, according to the Guardian, the number of annual rod licence applications in England and Wales surged by more than 120,000 in 2020 – that's up a huge 15 per cent on the previous year, with a large increase in the number of women and families heading to the waterside. You may have never thought about trying it, but what about giving fishing a go? As August is National Fishing Month, let's discuss this popular leisure activity and discuss the health benefits of fishing – you may be surprised by some of them! Discovering the health benefits of fishing The health benefits of fishing are many and are both physical and mental. Indeed, there are plenty of reasons why spending some time by a lake or the sea trying to fish can nourish us. They include: 1. Life skills and identity support A UK study looked at the impact of recreational fishing in teenagers who took part in a week-long fishing camp. The findings suggest that fishing put to the test important skills, like patience and self-discipline. Outdoor therapies are used to increased resilience, since these activities support identity, self esteem and create a feeling of worthiness. For example, fishing gives us the ability to provide our own food. This can lead to a confidence boost because we realise we can satisfy some of our basic needs without depending on others. Among the psychological health benefits of fishing is confidence and the feeling of mastery; the ability to make progress and develop new skills, which is a critical factor in the development of self-esteem. 2. Reconnection with nature Like other outdoor leisure activities, fishing can help us reconnect with nature and carve a pathway to growth, restore balance, and learn about our inner self. According to nature-deficit theory, the changes in work arrangements and lifestyle mean we’re spending a significant amount of time indoors. Similarly, the biophilia hypothesis claims humans have a natural affinity for outdoor environments, and switching the balance around can address physical and emotional imbalances. 3. Positive mood Mood regulation and/or improvement is one of the key health benefits of fishing. People who enjoy fishing regularly often say they do it because it helps them forget worries, relieve tension and relax. Fishing can be a great family bonding experience This activity allows us to put distance between ourselves, the real world, and the stresses of everyday life. This momentary break leaves you feeling energised to go back to the daily routine, and is a mood booster to help you face life with renewed energy. And being an outdoor activity, you may also get to benefit from the mood-lifting effect of sunshine and vitamin D. Its health benefits include better resistance to disease, a reduced risk of developing bone related conditions and heart disease, mood stabilization and improvement of depressive symptoms. 4. Social connectedness After months of isolation, many of us feel the urge to be around others and satisfy the basic human need of connectedness. Indeed, the feeling of belonging is an important psychological prerequisite according to Maslow’s hierarchy of needs. This is one of the main health benefits of fishing, since the need for social connectedness has been with us for our entire evolutionary history – and has contributed to our survival as a species. “Mood improvement is one of the key health benefits of fishing. People who enjoy fishing do it because it helps them forget worries, relieve tension and relax.” In fact, an active social life is linked to a strong immune system, better cognitive performance and fewer symptoms of depression. A day out fishing can provide an opportunity to spend quality time with friends or family, and can also be a socialisation strategy for introverts or those who don’t like crowds. 5. A space for reflection and healing Although many fishers and anglers enjoy the activity as part of small groups, conversely, fishing can also meet the need for solitude. Sometimes we have a strong need to be alone and process our feelings, and that’s one of the potential health benefits of fishing: it offers the right environment for that kind on inward reflection. Fishing requires focus, and for better or for worse, humans can’t really focus intently on more than one thing at a time. So, while you concentrate on fishing, you allow your brain to put other worries in the back seat. RELATED: The power of silence There can also be a healing element to fishing, as shown by a programme developed in the US to help disabled veterans and those suffering from PTSD. Veterans were taken fishing for the first time, and they reported that the activity helped them manage their emotions and find peace and passion for life. 6. Helps you stay active Sure, you can’t compare a high-intensity gym workout to a morning of fishing. But that doesn’t mean that fishing is a wholly sedentary activity. On the contrary, it can be a great low-intensity total body workout. Think about this: Getting to some fishing spots usually involves walking, carrying your gear, climbing over rough terrain or scrambling over rocks and boulders. Fishing doesn't mean just sitting by the shore doing nothing. You may need to wade into a river, pond or lake, and keep your arms moving by casting and reeling. Climbing over rocks or standing in moving water work the core and leg muscles, as well as testing your balance. So, fishing is perfect if you want to enjoy the physical benefits of staying active but don’t want an exhausting workout. The mental health benefits of fishing are many shutterstock/Andrey Yurlov 7. Stimulates creativity Depending on who you ask, fishing is an art or a science. Whatever the case, it’s never an exact art or an exact science. You’ll have great days and not-so-great fishing days, which will likely prompt you to get creative and think of possible solutions. “You can’t compare a high-intensity gym workout to a morning of fishing, but the activity can be a great low-intensity total body workout.” Maybe you’ll need to change bait, or experiment with different weather conditions or test new spots. Your equipment may break, so you’ll need to improvise and think outside of the box to see if you can fix it on the spot. It’s all a great way of developing creative problem-solving skills. The health benefits of fishing are more than just physical. 8. Improved concentration The great thing about fishing is that you can let your mind wander or you can focus hard on it. If you choose to focus, fishing can help improve concentration skills, which have been so vastly disrupted by the digital world. If you’ve been considering a digital detox, you can start with short detox sessions when you go fishing. 9. Chance to practise mindfulness Fishing can be a great alternative if you struggle with more formal or strict forms of meditation. Although it’s considered a sport, it’s also a hobby and there’s no need to stress about its competitive element. In fact, you don’t even have to fish anything. It can be about being there, enjoying the moment, taking in the fresh air, being in a natural environment and watching the water flow. Indeed, fishing can be an ideal setting to start a mindfulness practice, if you haven’t already done so. And why not consider listening to one of these mindfulness podcasts while you’re out by the water for that added sense of calm? • Main image: shutterstoch/AT Production happiness.com | The fine art of being: learn, practice, 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 Travelling | Forest bathing | Stress management 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.

Holidays aren't always a time of cheer: especially if you've lost a loved one and are grieving. Paula Stephens knows this feeling all too well. Here she shares 10 practical tips for coping with holiday grief. I lost my Dad on Christmas Eve when I was just 16. The next year my Mom, Grandma and I took our holiday grief on vacation and found ourselves on a beach in Hawaii for the entire festive season. It was a great way to break with the traditions and memories none of us wanted to face. My most vivid memory of that Hawaiian vacation was sitting next to an older gentleman at dinner on Christmas Eve and noticing he was wearing the exact same sweater my Dad would’ve been wearing. Well, this brought my grief right back up to the surface and I left the dinner to go down to the beach and cry. 10 tips for coping with holiday grief Needless to say, it’s been a long time since I felt untarnished joy and happiness during the holiday season. But, I believe that we are deserving of joy during the holidays, even if it comes balanced with the heartache and longing for the person we love and are missing deeply. In my book, From Grief to Growth, I talk about an essential element of healing that is learning to hold both joy and sadness in the same moment. There is no more challenging time to do this than during the holidays. This is why I've put together these ten easy-to-follow tips that will support you as you navigate coping during the holiday season. I don’t like to say ‘survive the holidays,’ because I want to encourage you to have the mindset that you're always fully capable of more than survival. These are simple, practical tips that don’t require a lot on your part, but are focused to help you the most this time of year. 1. List the events you're most worried about Often, much of our holiday grief comes from not knowing what’s going to happen or how traditions and events are going to feel differently after the loss of a loved one. So, take some quiet time to think through what specific traditions you're most concerned about. The best way to do this is to find some time to sit quietly and connect with your breath. Once you’ve centered yourself, ask yourself the question: “What events or traditions are creating the most anxiety for me right now?” Your inner knowing has the answer. You might immediately be pulled to an event or activity. Notice how your body feels, the sensations and energy around the activity. Coping with loss during the holidays is a challenge shutterstock/Zivica Kerkez If nothing comes up immediately then begin to bring your thoughts to various holiday activities. Check in with each one – tree decorating, cookie exchange, for example. How does each one feel; what comes up? You might find some are more emotionally charged than others. 2. Consider which events/traditions you want to keep Be open to the idea that some traditions you will want to wrap in love and keep, while others will need to be shelved for a while (and maybe for ever). Recognize the traditions you keep will never be the same, but keeping them honors the love you feel for the person you lost. Every year will be a little bit different, and what feels right this year might not feel the same in the coming years. Grief is a process and you must be willing to evolve with it. Always be open to what will help you move forward in your grief… and sometimes we need to go backwards to go forward! Get out your list from tip one. Now, let’s take the next steps: • Which events do you want to keep this year? • Which events are too painful this year or don’t feel right? • What or how can you modify an event? If you're undecided on some, come back to your list again later or sit with the idea of doing that event and see what comes up. I know we can’t always control everything about the holiday seasons with family being involved, etc, but don’t worry. 3. Brainstorm how you want to honor your loved one Even if you decide to escape the entire holiday season and fly away to Hawaii for the holidays (been there, done that!), it’s important that you take time to honor your loved one. It could be with a donation of time or money, or by creating a sacred space or a new tradition. No matter what you decide, be mindful about setting time aside to actively honor your loss. What would you like to do this year to include your loved one in the holiday season? What do you need to do to make this come to fruition? 4. Let the tears flow Quite simply, cry. Don’t be the tough guy or girl who pretends it’s all good – because it's probably not. You’re going through a season or anniversary without someone who was a very important part of your life and coping with holiday grief is part of that. By yourself or with your besties, it doesn’t matter, just let it happen. "Much of our holiday grief comes from not knowing what’s going to happen or how traditions and events are going to feel differently after the loss of a loved one.” Another way to look at this is: are you checking in with yourself to know what’s going on emotionally and physically? Are you filling your days with busy activity to disconnect from the emotional heartache you would feel if you had a moment of downtime? Or, perhaps, you're withdrawing from friends, family and social activities. There isn’t a right or wrong way to deal with holiday grief, but we need to be aware of our tendencies to protect ourselves or how we might fall into negative coping strategies. Sometimes a good cry is a better reset than the work we put into avoiding our reality. So, if you need a good cry, have one. 5.Tell friends and family how you're feeling Family and friends might not know exactly which activities you’ll struggle with: what might be hard and/or memorable to them might not be the same for you. Generally speaking, they will want to support you, especially with managing your grief during the holiday season. But, you're the only one who knows what you need and how you're feeling, so don’t make it harder for them by expecting them to guess what this is like for you. Tree of knowledge: dealing with holiday grief We all experience grief differently, so share your fears, concerns and desires. Express what’s important to you or how you would like to handle a specific event. It doesn’t mean you'll always get what you want or need, but it means that you have given voice to your grief and honored your process. 6. Prioritize your self-care There's no more important time to focus your energy on self-care than during the holidays. Lack of sleep, poor food choices, increased alcohol consumption, decreased exercise and increased stress all add up to a massive grief hangover! The 8 types of grief explained 7 healing quotes on grief to inspire How to help a grieving friend Your emotional self is already on overdrive and this will leave your immune system susceptible to illness and your physical body exhausted. Make hydration, sleep, whole foods, stress management and exercise a priority leading up to and including any seasonal events. Care for yourself by: eating a healthy breakfast, drinking more water, going to bed 30 minutes early, journaling, being outside, connecting with nature, and skipping that second (or third) drink at a party! 7. Manage your energy This is a continuation of the last tip. Even if you are taking care of yourself, notice when your tank is getting close to empty. This is especially important if you're the type of person who likes to stay busy to keep their mind off things. Exhaustion (physical and emotional) is often the root cause of emotional meltdowns. And, as you know, grieving is emotional exhausting by itself, then you add the emotional stress of the holidays and your tank is already half empty! So, remember that it’s OK to say ‘no’ to events, or change your ‘yes’ to a ‘no’ at the last minute if you notice you're not feeling up to the task. List three ways you know you’re getting low on energy (ie, irritable, fatigue, craving sugar/caffeine). Now list three ways you can fill your tank (ie: nap, take a bath, journal, read a book). 8. Prioritize work/social events The holidays are an especially busy time of year for extra parties and events – work, neighborhood and family are examples. Take time to choose only one or two events that are important for you to attend. These might be required for your job or things you just simply don’t want to miss. Be mindful about your selection and take your time to RSVP. For social events that you might have attended with your loved one, ask yourself if you're ready for that situation. Imagine yourself in that environment. Who will be at the event? What will it be like to attend? “We are deserving of joy during the holidays, even if it comes balanced with the heartache and longing for the person we love and are missing deeply.” Then, have an exit strategy! If it’s required that you attend, or you feel like you ‘should’ go, make sure you have a plan for getting out if things get too difficult. This might be driving a separate car or letting the host know you will be not be staying long. 9. Build time in for you As you're planning your social events, make sure you put ‘me time' on the calendar. Whether that's to get out into nature and hike, get a massage, read a book, take a bath, it doesn’t matter – just build in time to recharge your batteries. This could also include making time to be with close friends or family that help you feel connected and loved. Be sure to reach out to these people and let them know you might need some support during the holiday season. Write a list of the people you can connect with and/or activities that soothe your soul. And, again, since people aren’t mind readers, let people know you're taking care of yourself by scheduling time to reflect and recharge. 10. Give back One of the most amazing ways to cope with your grief during an anniversary or holiday season is to make it a little better for someone else. Unfortunately, there's so much suffering around the holidays – in this we are not alone. Donate to a charity in your loved one’s name. Give your time to helping others. Buy a gift for someone in a hospital or nursing home. Pay for the person behind you at Starbucks. Volunteer your time. The options for random acts of kindness are endless. Honestly, nothing soothes and heals our own wounds more than helping someone else. How can you help someone else feel comforted this holiday season? Giving doesn’t have to be financial – you can give of your time, you can donate clothes or other items you no longer use. I hope my tips will hope you manage and cope with grief this holiday season and that you enjoy this time. You deserve it! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Friendship | Mindfulness | Vulnerability | Burnout Written by Paula Stephens Paula Stephens, M.A. is the founder of Crazy Good Grief, an organization that teaches positive growth and resilience after the loss of a loved one. Her work is inspired by the personal loss of her oldest son who passed away unexpectedly while home on leave from the Army. Paula is a speaker, yogi and life coach. She's also the author of From Grief to Growth: 5 Essential Elements to Give your Grief Purpose and Grow from Your Experience. Paula is a practicing Buddhist and recently became the first Buddhist Chaplain to work at the county jail where she lives. She is the mother of four boys and lives in Littleton, Colorado.

Meditation and mindfulness are becoming increasingly popular for kids, with schools incorporating them into classes. Meditation practitioner Ann Vrlak looks at the benefits for children and explains three great meditation techniques you can practise with your own kids. Have you noticed that meditation and mindfulness courses for kids are starting to pop up everywhere? In schools and in programs devoted to children? In the same way meditation for adults has seen an explosion in the West over the last 30 years, educators and psychologists are now sending a clear message: meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life. What is meditation? There are so many styles of meditation it can sometimes be confusing. But meditation for kids can be put into two basic categories: mindfulness and imagination. The definition of mindfulness I like to use teaching kids is this: paying attention to the present moment, right now, with kindness and curiosity. I explain all the terms in ways they can easily understand: “paying attention,” “right now” and, most importantly, “with kindness and curiosity.” There’s a lot in that simple definition for kids to understand and to practice. Meditation for kids is a powerful life tool shutterstock/vectorfusionart There are many mindfulness-based practices for kids, many of which use the senses and the breath, to help them explore this definition of mindfulness. And imagination-based meditations use kids’ amazing power of imagination to take journeys into their body, to relaxing places or to experience different qualities like the strength and safety of the Earth. I’ll take you through an imagination exercise on grounding in the earth later in this article. Kids are very good – usually much better than adults – at really feeling what they imagine, taking in those qualities and making them their own. Why are schools integrating meditation? Ideally, schools are places where kids learn a lot about life: about different subjects from math to art; about achievement and evaluation; about friendship, peer pressure and conflict – and much more. RELATED: 7 of the best mindfulness books for kids And it’s not news that these things can be stressful for people of any age. It’s sobering to know that more kids than ever are experiencing anxiety and depression. According to the CDC, in the USA, 7 per cent of children aged between three and 17 have diagnosed anxiety (approximately 4.4 million kids), and just over 3 per cent in the same age range (approximately 1.9 million) have diagnosed depression. Research shows that at younger and younger ages, children are feeling the pressure to excel at school or to be accepted by schoolmates. So, schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges. There are two key reasons that meditation has become a favourite tool to build these kinds of skills. “Meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life.” Firstly, because over the past few decades researchers have become very interested in studying meditation in general and for kids in particular. We have many studies now that show the proven psychological, emotional and physical benefits of meditation. There's one school in the US – Patterson High School in Baltimore – that is successfully using meditation as a “time out” activity for kids if they're acting out. Called the Mindful Moment Program, this innovative idea gives kids the skills to be with themselves and calm down through meditation and yoga – and with great results. Since launching the program, suspensions for fighting have dropped, and both attendance figures and the average GPA of first time ninth graders has increased. Secondly, meditation for kids has become so valued because of the wide and varied range of those benefits. Here are just some of the strengths and skills kids can build when they practice simple, non-religious meditation practices. They have been shown to: 1. Foster self-compassion and compassion for others Remember the definition of mindfulness earlier in this article? The part about kindness and curiosity? Observing yourself, and others, with kindness (rather than criticism or judgement) builds a caring relationship with yourself and empathy for others. 2. Improve focus and concentration Many meditation for kids exercises involve paying attention to something in particular and learning what to do when your mind wanders from your task. 3. Reduce stress, anxiety and depression Meditation exercises that show kids how to connect with their bodies, breath and senses calm their nervous system. They learn how to trigger this physiological healing and, again, to treat themselves with kindness while they practice and sometimes experience difficult emotions. Meditation in schools is proving successful for kids 4. Help kids make better decisions When kids are more calm and focused, and practicing self-care, they’re better able to make good choices. 5. Enhance creativity Meditation activates and integrates many areas of the brain. Creativity is powered up! 6. Self-regulate their emotions and behavior There are meditation exercises specifically for handling tough emotions, like sadness or anger or frustration. Kids can learn powerful ways have their emotions, rather than their emotions having them. Teaching meditation to your child at home Whether or not your child’s school has meditation or mindfulness programs, you can teach them meditation at home. And one of the great things is that you will also benefit from the practice. Indeed, it’s a great way to learn together, share experiences and strengthen your relationship with your children. “Schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges.” So, what do meditation practices for kids look like? Here are a few simple ones you can try – two mindfulness based and one imagination-based. Try them yourself a few times before you teach them. Keep the practices short – about one minute per year of age: five minute exercises with five year olds, and so on. And keep these things in mind for all the exercises: To begin, find a comfortable position either sitting up or lying down. Take a couple of deep relaxing breaths. When your mind wanders away from the particular exercise, that’s totally fine. That’s what your mind does! Just bring it back gently to the exercise. Know these exercises have two basic purposes: to help kids strengthen their attention and to guide them toward a particular positive experience. Ask them about their experiences and share what you experienced, too. Mindfulness-based exercises 1. Swing with your breath Paying attention to the breath is a great way to soothe the nervous system and bring some calm. Start paying attention to your breath in your chest. Feel your chest moving up and down. And feel how the movement of your breath is like being on a swing. There’s an upswing and a slight pause, then the downswing and a slight pause. Then the movement starts again. The goal of the exercise is to pay attention to and feel this whole movement – including the small quiet pauses – for as long as you can. Staying close to physical sensations helps kids relax and feel grounded in their bodies. Practising meditation at home is a great way to connect with your kids shutterstock/fizkes 2. Sounds and silence This is an example of a meditation exercise that uses kids’ sense of sound. Sensory-based practices are a great way for them to become present and calm. For this exercise, you'll need some sort of chime or bell. If you don’t have one, you can experiment with a glass or bowl that makes a ringing sound when you hit it with a spoon, for example. The sound should last 10 seconds or more. Tell your child that the purpose of the exercise is to listen to the whole sound – from the time you strike the chime until the sound disappears into silence. And when they can’t hear the sound, they raise their hand. Repeat this several times. You can quietly ask your child questions before each chime. “See if you can hear the sound even longer this time.” Or, “What do you hear after the sound is gone?” Imagination-based exercise 1. Your grounding cord In this exercise, kids imagine being connected to the whole planet earth, and all the strength and safety that brings. This exercise is done best in a sitting position, on the floor or on a chair. Guide your child to feel their tailbone and where it meets the floor or chair. Ask them to imagine a cord going from the tip of their tailbone down into the earth. Start at about five feet and progressively go deeper and deeper, until their grounding cord goes right to the centre of the earth. As you go, guide the child to feel the solidity and safety of the Earth, and how they are connected to all that strength through their cord. Use your imagination, too! Create a journey of exploration about the qualities of the earth and the child’s ability to really feel them. To finish, bring the grounding cord slowly up again, right up to your child’s tailbone. Ask them to enjoy how they feel and, if they like, to describe it to you. For example, how their body felt, what they saw or heard – leave the door open to hear their experience. It will help them to imprint the experience. Takeaway: meditation for kids We’re living in a wonderful time for meditation for kids. There are many programs and resources online and maybe even in your community that offer ways to bring meditation into your lives. I’ve given you a few links to explore at the bottom of this article. Plant the seeds of meditation for your child and watch them take root. ● Main image: shutterstock/wavebreakmedia 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.

Quality sleep is an essential component of good mental and physical health, yet many of us struggle to find it. Ann Vrlak explores how deep sleep meditation could increase your chances of improved rest and well-being. Some years ago, I told a doctor friend: “I’m having so much trouble sleeping. What’s wrong with me? Who can’t fall asleep, for heaven’s sake!?” She laughed and said, “Well, only most of the planet!” It turned out she was right. The American Sleep Association says that 50-70 million adults in the US have a sleep disorder. Insomnia is the most common in the short term (30 per cent of Americans), but it also affects 10 per cent in the long-term. In my journey to more thoroughly understand sleep and enjoy better sleep, I have read a lot about how common sleep problems are, how they affect us, and what we can do to improve the quantity and quality of our sleep. As a meditation teacher, I was sure that meditation could play a big role. So, this article is about the benefits of deep sleep meditation and how these practices can help you drift off more quickly and enjoy more restorative sleep. Why deep sleep is crucial My doctor friend told me that Ariana Huffington – the über-successful founder of Huffington Post – left the company in 2016 to form a wellness website focused on sleep. Huffington began this journey when she collapsed one day from exhaustion. She had always been an energetic and healthy person, but sleep was not something she made a priority. Her health crisis motivated her to delve into the importance of sleep and what she calls the “sleep deprivation crisis” of our modern world. Today, a year into the COVID-19 pandemic, studies are showing sleep problems are becoming even more common – yet another effect of the isolation, loneliness and disruption so many of us are experiencing. Deep sleep meditations encourage quality rest If you don’t sleep well once in a while, your body will adapt. However, if you’re someone who regularly has trouble getting to sleep or staying asleep and wake up feeling exhausted, I hope this article will convince you of the importance of aqequate shut-eye and convince you to give deep sleep meditations a try. And, in case you think a chronic lack of quality sleep isn’t a priority in your life, don’t be fooled. Some of the damaging effects include: Impaired judgement Slowed reaction time Weight gain Hypertension Conflicts with others Mental fog and poor concentration Impaired immune system Anxiety and depression Benefits of deep sleep meditation I hope the list above gives you an idea of just how crucial healthy sleep is to you. Sleep is regulated by neurochemicals in the brain which, in turn, regulate a whole range of mental and physical processes. So, when poor sleep is ongoing, just about everything you think, feel and do can be negatively affected. “Deep sleep meditations are a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate.” As you might expect then, the benefits of regular, healthy sleep are just as profound in the positive direction! You can expect to: Feel mentally alert Be able to concentrate and problem-solve Have a high-functioning immune system Better communication and connection with others Be better able to maintain your weight Reduce hypertension, as well as anxiety and depression In a nutshell, regular quality sleep will keep your brain in a powerful, balanced cycle of health that will support you in a whole host of ways. How much sleep do I need? Most adults need between seven to eight hours sleep a night. And, it’s important to sleep close to this amount every night. Three hours one night and 10 hours the next throws your brain chemistry and your circadian rhythm out of balance. When it comes to sleep, routine is king. Deep sleep meditations you can try There are many guided meditations you can try, online or in many of the meditation apps. Whichever you choose, please keep this in mind: sleep is a natural process. It’s not something you should need to force. Deep sleep meditations are just a way to encourage your mind, body and spirit to do what it naturally wants to do: rest, heal and rejuvenate. Every night. Here are a couple of deep sleep meditation videos I recommend. If poor sleep is troubling you, I hope you’ll give them a try. 1. Guided meditation with Tara Brach | 15 minutes This is a lovely breath and body scan deep sleep meditation. At just 15 minutes, it's a great one to practise just prior to heading to bed. .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%; } 2. Jason Stephenson | 1 hour This guided meditation is an example of another type of deep sleep meditation: a visualization journey. Stephenson’s “Floating Among the Stars” meditation begins with a relaxation session then takes you through a visualization experience. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } The power of deep sleep meditations Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts (the biggest cause of insomnia for many of us). Breath and body scan meditations are the oldest and most effective deep sleep meditations. Here are just a few reasons why these meditations will be a helpful tool if you have sleep issues. Again, they will help you to focus on your body and physical sensations, instead of your thoughts. You might have noticed that your troubling thoughts all seem to come out when you get into bed! Not only that, but if you’re like me, you might try to think yourself into sleep; you can probably guess how well that works. Meditation enables your pre-sleep brain shutterstock/shurkin_so I can’t overstate how much your sleep will improve if you embrace deep sleep meditations that gently direct your attention away from your thoughts. If you try to STOP your thoughts, this is a direct path to frustration. But if you give your attention something else to focus on, you’ll start to feel your mind relax. Saying that, it’s really important not to expect your mind to go willingly at first. Thinking, planning and worrying as we settle down for the night are all ingrained habits for most of us. So, please be patient as you try any of these deep sleep meditation. MORE LIKE THIS: Cat naps – 5 health benefits of taking a siesta Feel stress-free fast: 11 science-backed techniques 14 sleep hacks to get a good night's rest As you focus less on your thoughts and more on your body, you will set in motion the relaxation response in your brain. Paying attention to your breath and bodily sensations tell your brain that you’re “safe.” Your parasympathetic nervous system, that governs all kinds of wonderful healing processes, sends relaxation chemicals throughout your body. This supports not only your sleep, but your ability to relax and open further to deep sleep meditation. “Meditation is uniquely suited as a before-sleep routine, especially deep sleep meditations that help you release stressful thoughts.” Another strength of deep sleep meditations that focus on breath and body is that they bring you into the present moment. You need to be present to feel the subtle sensations of warmth or coolness as you breathe, or the tension in your shoulders or stomach. This kind of sustained, kind, precise attention to what you’re experiencing right now gathers your attention from the many places it may be wandering, to one gentle, aware place within yourself. Try it. You may be surprised how calming paying attention to one thing can be! These meditations for deeper sleep also help you to become quieter, to notice the silence within your breath and within your body. These quiet spaces are small doorways that say, “This way! I’ll take you to the quiet, rest and release of sleep.” Most meditation traditions see great value in reaching deeper sleep, rather than the superficial level of sleep which is also all too common. They provide an opportunity to sink into the thought-less realm of your being, every day, and bathe in pure awareness. Because most of us spend much of our days doing, planning and being busy, this deeply restful time is seen as an essential oasis of healing and rejuvenation for mind, body and spirit. Conclusions: deep sleep meditation Quality sleep is an integral part of good mental and physical health. Sadly, many of us struggle to get adequate rest due to stress, worry, anxiety and overthinking. However, we can use deep sleep meditation techniques to encourage our body to enter a state of relaxation and rest. Try watching the videos suggested and following the above tips to help you on your way to a good night's rest. Sweet dreams. • Main image: shutterstock/Billion 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 in our happiness forum ■ self-develop with free online classes in our Academy Stress management | Mindfulness | Burnout 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.

There have been many feel-good health and environmental stories in the press during October. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. On the face of it, October wasn't a great month for positive news stories. Nevertheless, there were quite a few items that perhaps did not receive the wider attention they deserved. If the month of October seemed to be all doom and gloom, then what were some of the news stories you may have missed? 1. Anti-cancer drug sourced from fungus A strange kind of mushroom that grows high in the Himalayan mountain range has been found to have powerful effects in the fight against cancer. In fact, scientists believe a component in the fungus called Cordycepin may be up to 40 times more effective in helping cells to defend themselves against cancers. Medical researchers have been looking into the fungus – which has been used in traditional Chinese medicine for years – to see how it might be adapted into a chemotherapy treatment. Work on the research is ongoing at the University of Oxford. 2. Consuming mushrooms helps to stave off depression In other fungi-related news, a mental health study in the United States has found that the consumption of mushrooms can play a big part in people's depressive moods. According to researchers, the presence of a certain antioxidant known as ergothioneine can reduce oxidative stress and in turn lower the odds of suffering from a mental health condition, including depression, bipolar disorder and schizophrenia. 3. Mindfulness reduces cortisol, study finds According to the New Daily, an Australian news outlet, scientists in Germany have found that a daily session of mindfulness meditation reduces stress. Many scientific studies have also found similar results. However, this study at the Max Planck Institute for Human Cognition measured cortisol levels. Instead of asking people to report how they felt, this research opted for a quantifiable way of establishing stress. Over a period of six months, meditating mindfully was found to reduce this stress hormone's prevalence significantly. RELATED: Morning meditation – the secret to a great day 4. Asian wildcats back from the brink of extinction Conservationists the world over hailed the success of Chinese efforts to protect Siberian tigers and Amur leopards in the remote north of the country. The latest surveys in the Jilin and Heilongjiang provinces of the People's Republic found that numbers of both species were on the rise. A pilot scheme that began in 2017 is being noted for its success. In essence, both creatures have been allowed to roam freely in a national park since then, helping to boost their number to about 60 over the course of the last four years, according to a report in Global Times. The stunning Siberian tiger shutterstock/Volodymyr Burdiak 5. Carbon dioxide made into perfume Carbon dioxide may be useful for making drinks fizzy but it's a big problem when it's released in large quantities into the atmosphere. According to numerous outlets, the start-up Air Company is trying to use carbon capture techniques to remove it. What they have come up with is a perfume that is based on ethanol. While that's nothing new in the perfumery world, the difference is that its range of newly announced scents contain ethanol that's been derived from CO2. As such, they claim their fragrances aren't just carbon neutral but carbon negative. 6. Korean scientists turn pee into power In the search for sustainable energy that will lower the human race's reliance on fossil fuels, there are many candidates. Among them now is urine-power, thanks to the work of the National Korea Maritime and Ocean University. Researchers there have perfected a technique for using human urine to generate electricity. Their process involves mixing urea with hydrogen fluoride and other substances to produce power. It's hoped its laboratory experiments will be scaled up in future so that wastewater treatment plants can become power stations. 7. Mozart's music can help to prevent seizures A report published in Epilepsy Today described how scientists in the USA had been researching the power of music when dealing with a group of people who could not have their seizures controlled by medication. In their study, the team played a variety of music to those with epilepsy, including a piece by Wagner and one by Mozart. They discovered that the neural activity most associated with the prelude to a seizure was significantly reduced when listening to the Mozart piece. It's thought that the musical structure of Sonata For Two Pianos (K448) is what helps to adjust the way the brain is working. Interestingly, they found that just 30 seconds or so of exposure was enough to have a noticeable effect but that no other piece of music displayed the same properties. 8. Brits fighting to protect endangered beetle A new nature reserve has been set up in a Norfolk wetland centre to try and help the Tansy beetle from extinction. The beetle is only known to exist in three locations. The new reserve is at one of those sites and aims to help the species to breed and thrive without interference to its habitat, according to ITV News. The green beetle is already protected but its preferred habitat is under threat so the move will hopefully at least stabilise its numbers in the wild. A close-up of the rare Tansy beetle shutterstock/Wirestock Creators 9. New solar-powered desalination technique unveiled According to the India Times, a new method for removing salt from water so that it can be drunk has been developed by a firm called Solar Water Solutions. The firm is based in Finland and reckons it can purify saltwater to a high level with nothing more complex than solar panels. The idea is to help people in areas without much water to desalinate seawater with no environmental cost in terms of energy consumption. At the moment, a pilot project has been set up to test the technique in Kenya. Once fully running, the company estimates that around 400,000 people living in rural parts of the country will benefit from the project. 10. Large amounts of rubbish removed from ocean The Pacific Ocean is home to huge amounts of rubbish, much of it plastic that is bobbing around in swirling vortices. In an experimental technique, a clean-up operation off the coast of California exceeded the developers' expectations. In fact, the method has removed as much as 31 tonnes of plastic rubbish from the sea between the start of July and October, according to the Independent. The project involved a single haul of rubbish that managed to pick up about ten tonnes of material somewhere between the US mainland and Hawaii. • 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 Nature | Biotechnology | Biology | Stress Management Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Meditation teacher Ann Vrlak explains five skills that a regular meditation practice can bring to your daily life, encouraging a more peaceful and harmonious way of being. Why do people meditate… exactly? You have probably heard about some of the many benefits of meditation, such as stress reduction, emotional balance or improving your ability to concentrate. I had heard of them, too, when I was first learning meditation, but I also wanted to know how it would help me to manage day-to-day living: like arguments with my partner, financial worries or difficult emotions that seemed to be so hard to let go of. Honestly, I started out as one of those people who wanted to learn meditation to escape – to “transcend” troubling everyday situations. Meditation did provide that – for me and for many people I knew. The time on the meditation cushion was “time away” from my worries and anxiety, and an immersion in a peaceful space. It is wonderful, and therapeutic, to know that you can shift a bad mood or break a stressful train of thought. But, if meditation is only practised as “time away,” it can leave your day-to-day life and the causes of your unhappiness unchanged, and still able to disturb your peace of mind another day. 5 skills you'll learn through meditation So, in this article, I’d like to connect some of the dots for you, to describe five skills you can learn through meditation practice and how they can help you find more resilience and become happier. 1. The skill of equanimity Have you ever met someone who stays calm in the middle of a situation that is stressing out everyone else? They have something called equanimity. It means “evenness of mind, especially under stress.” For example, imagine these situations: your teenager tells you about pressure from their friends to do drugs. Or, your car breaks down on the highway. Or, you have a setback at work. If you were able to find some “evenness of mind, especially under stress,” would you handle these situations differently? Would you be more able to think and feel clearly, and respond in ways you feel proud of (instead of regretful)? Meditation develops the skill of equanimity Being anxious or angry or frustrated are all normal reactions in situations like these and meditation shows you, step by step, how to be skillfully present with them. It teaches you equanimity: the ability to observe and tolerate all kinds of thoughts and emotions, so you don’t react impulsively to them – hurting yourself or others. How equanimity is practised Here is one traditional way to practise equanimity: For five or ten minutes, sit quietly and notice as many of your thoughts and feelings as you can – whether they’re a small worry or a big stressor. Do your best to notice them and name what they are – “worry” or “sadness.” Try not to judge or analyze them or get caught up in stories about them. If you practise this simple exercise for a while, you’ll notice that thoughts and feelings come in all sizes and intensities. The idea is to treat them all the same way: noticing, naming and not judging. Learning some equanimity shows you that you can take a pause before reacting. You see your own unique patterns of thinking and feeling, like you tend to interpret a person’s silence as anger. And you begin to become an expert in yourself, to make your unconscious patterns more conscious and power up your ability to choose differently. 2. The skill of self-compassion A surprising thing about equanimity is that it leads to more self-compassion. Isn’t that interesting? When you’re a little less attached to your thoughts and feelings, you can see them more clearly. And that brings into focus, maybe for the first time, how they upset you, or disconnect you from others when that’s the opposite of what you really want. “Being anxious or angry or frustrated are all normal reactions and meditation shows you, step by step, how to be skillfully present with those feelings.” Self-compassion creates a safe and healing environment for your meditation. Would you want to look at difficult feelings and situations if you knew you were going to be criticized? Practising the skill of self-compassion shows you how to be a reliable friend to yourself, one that cares and helps you put things in perspective. Watch this very interesting short talk about “overcoming objections to self-compassion” by expert Kristen Neff – you may recognize some of your own! In my experience as a student and teacher of meditation, I’ve found self-compassion to be the single most difficult thing for people to understand and practice. And that is another cause for compassion, isn’t it? That so many of us find it hard or even unappealing to treat ourselves with kindness. If you commit to trying self-compassion practice for a period of time (in spite of all the objections your mind will throw at you!), you may be amazed at how much better you feel and how much more open you become to all of your experience and to other people, too. How self-compassion is practised You can add a few minutes of self-compassion into your day or into another meditation practice with these two simple steps: Like the equanimity practice, notice as much of your experience as you can, including physical sensations, like tension in your neck. Notice and name whatever you find, including negative self-talk or criticism about it, and move on to the next thing you sense. Then, care about what you notice. Respond with curiosity and kindness, either in an energetic way – by feeling curious and kind – or by saying caring phrases out loud or to yourself, such as: - “I hear you. That sounds hard, I’m sorry.” - “Tell me more about what that’s like.” - “Stay as long as you like. I’m here.” RELATED: How to practise self-compassion – 6 proven techniques Inner conflict and negative self-talk are exhausting. When you practise self-compassion, especially in the middle of a challenging moment, I guarantee you will learn things about yourself that have been just out of reach. You may feel a bit of opening and softness that comes from truly caring about yourself. And, no big surprise here, you will develop more empathy, becoming more understanding of other people’s perspective and pain, as well. 3. The skill of physical relaxation Physical relaxation is incredibly important. We have all developed habits of tensing certain parts of our bodies when we’re upset or stressed. And those physical patterns can then become part of a cycle of emotions, thoughts and physical tension that perpetuates anxiety and depression. Try deep, calming breaths to create relaxation shutterstock/shurkin_son When this kind of cycle is set in motion, you’re on automatic pilot. You have no “space” to intervene or make a new, positive choice. But, you can break into this cycle by physically relaxing in the moment. In the middle of a traffic jam, take a few deep, calming breaths. Worried about a presentation at work? Do the same. Physical relaxation exercises are powerful because they work on two fronts: They activate the calming processes and chemicals in your brain. They take your attention away from thoughts and feelings that make up your anxiety or depression cycle, onto the relaxation exercise. How to practise physical relaxation Thankfully, you can find many meditative relaxation practices online. Choose one or two that help you focus on body awareness or breath practice. Here is a great one from Tara Brach, and another powerful exercise. Also, you can try this simple soft belly breath. For a few minutes, feel the sensations of your breath in your belly, feeling the up and down motion. Centre your attention there, rather than higher up in your chest or throat. “Inner conflict and negative self-talk are exhausting. When you practise self-compassion, especially in the middle of a challenging moment, you will learn things about yourself that have been just out of reach.” As you breathe, equalize the four parts of your breath to a count of four: breathe in for a count of four, hold for four, exhale for four and hold for four. 4. The skill of skillfully being with thoughts and feelings This skill has been implied throughout this article, and it is the next step, once you have gained some equanimity, self-compassion and the ability to relax. With these skills, you can relate in increasingly positive and healthy ways with how you think and feel. This skill will be a huge boost in your ability to: Be self-aware. Recognize just how much some old ways of thinking and feeling are holding you back from connecting with yourself and with others. Choose new, empowered thoughts that will help you grow in ways you may have wanted to for a long time. It’s important to know: don’t simply tell yourself you “should” believe these thoughts. Try them and be curious, watching for changes in how you think and feel. Be with, understand and respond to your emotional life in healing ways. When it comes down to it, our emotions are like the air we breathe: they colour, not only how we feel, but what we see and what we do. Relate to people in conscious, healthy and connecting ways. How to practise skillfully being with thoughts and feelings skillfully All of the mini practices described so far will help you practice this skill! 5. The skill of cultivating silence Last, but definitely not least, is the skill of cultivating silence. If you practise some of the skills I’ve described, you will learn a lot about the “things” in your life: your work and career, emotions, relationships, beliefs. You will also develop the skill to recognize what is behind those things, so to speak, a sense of quiet knowing. Psychologists and scientists have a lot to say about how our plugged in, multitasking lifestyles are hard on our brains and our happiness. The ability to recognize and enjoy silence is becoming a dying art. Meditate on silence and peace shutterstock/UfaBizPhoto But all of us need to know how to turn off, to find a place of rest and rejuvenation. The beauty of meditation is it will show you how to find this place – any time and anywhere. Many traditional meditations see this cultivation of silence as a core skill, as the source of balance, intelligence and compassion each of us can draw on. RELATED: The power of silence You can take a minute, any time, to be with difficult thoughts and feelings in the middle of a conflict, and touch into silence. For a moment, nothing needs to be done, but rest in inner quiet and refresh yourself. And see what comes next. Conclusion Together, these five skills strengthen your ability to respond wisely to life situations, rather than reacting in habitual, impulsive ways. You create a pause where you can remember your intentions and your values, for your own well-being and the well-being of the people you care about. You create space for your best self to see things in big ways, and to act in big ways too. The life skills you can learn from a meditation practice have virtually no limits. The key is to keep one thing at the front of your mind: how does this practice, insight or understanding relate to the important things in my life, like my sense of self-worth, repeating negative thoughts and feelings, my achievements, my self-expression, my loved ones and my happiness? Keep connecting those dots and, over time, your meditation will become much more than something you do to reduce stress or relax. It will become a way to weave your deep strengths and joy into whatever you do. Main image: shutterstock/Pheelings media 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 Academy Stress management | Burnout 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.

If you're feeling unhappiness in your work life, there are six things you need to find. Dee Marques explores how you can achieve them, becoming happier in the workplace and your career, while encouraging your colleagues to do the same. Work: we all need it, but given the chance, how many of us would willingly do it if we didn’t? Our work is the place where we often spend one third of our day, so how we feel about it can have a serious impact on our overall psychological well-being. But, as we'll see, unhappiness at work is actually commonplace. So, how we can change that? Studies confirm that being unhappy at work over a period of time is linked to feelings of hopelessness, depression, anxiety, stress and sleep problems, as well as higher chances of developing high blood pressure, heart disease, and digestive issues – so avoiding being miserable at work is a serious matter. However, sometimes we have to accept jobs we’d rather not be doing – the famous “but it pays the bills”. And, truth be told, few people would describe their work environment as being a truly happy place. Indeed, being dissatisfied and unhappy at work has become so common that finding joy in the workplace is almost seen as some sort of luxury. In fact, in the US, nearly half of the workforce claims to be unhappy at work, and the figure is almost identical in the UK, suggesting a happy workplace is uncommon. Unhappy at work? The 6 things you need to find What if achieving happiness at work was more than wishful thinking? If you find the going-back-to-work Monday Blues tends to extend over your entire working week, then read on for our six steps to achieving real happiness in your job. 1. Purpose Purpose is one of the most important factors when it comes to finding happiness at work. Indeed, purpose or meaning ranks high when it comes to achieving a joyful life in general, therefore it’s not surprising that the same applies to finding real happiness in your job, too. In fact, a feeling of purpose of life has been linked to higher motivation, commitment and productivity, all of which are positive emotional states that can contribute to happiness and, by extension, stop you being unhappy in your workplace. Purpose in careers, such as nursing, means happy work You can try to find purpose at work by thinking about what your job means when the greater good comes into the picture. If you're working in the 'helping' or 'saving' professions – a teacher, nurse, doctor, soldier, etc, then this shouldn't be difficult, but meaningful work isn't restricted to these types of professions. Sometimes it's not easy to discover the purpose in your work, but with just a bit of consideration, things become clear. Even work considered menial by others can have a greater purpose. For example, think about the people who built great European monuments, like cathedrals and bridges. Their work would have been physically demanding and they may not have loved it, but they built something that was enjoyed for many generations to come. If you're struggling to find meaning in your work, take some time to consider it more deeply. Furthermore, taking personal responsibility for your professional growth can also help you find meaning and purpose, so set your own goals and make sure they’re aligned with meaningful values. Indeed, if you can find an employer that shares your values, then you're on the way to becoming a happier employee. 2. Engagement Feeling that your work day is plagued by apathy, finding excuses to go on yet another coffee break, arriving late or leaving early, starting a task then jumping away to browse the web… do any of these things sound familiar? These are all signs of disengagement at work and should be addressed as they can lead to unhappiness, depression and even health-related issues. In fact, a 2015 Gallup survey shows that disengagement or feeling disconnected from work can lead to many health issues. For example, comparing engaged and disengaged employees in the United States, 56 per cent of the latter claimed to be stressed every day (compared with 36 per cent of those engaged), 23 per cent were more likely to be in pain (compared to 14 per cent), and 16 per cent more likely to be diagnosed with depression (compared to nine per cent). “A feeling of purpose has been linked to higher motivation, commitment, and productivity, all of which can stop you being unhappy in the workplace.” To stop this from taking away your chance of finding happiness in your career, try to find the source of disengagement. Maybe you feel that your skills are not used to the fullest, or you feel stuck in a rut. Set yourself some short and mid-term goals or new responsibilities and bring them up with your manager. When you do so, explain that you’d like to be challenged and do more for the company, as this is likely to be well received. 3. Kindness A kind workplace is a happy workplace, or has more chances of being so. Your relationship with coworkers is closely connected to overall job satisfaction, and if that relationship is strained or marked by hostility or competition, it can affect your emotions. This makes sense considering that you’re probably spending 40 hours a week – or more – in close contact. Staying engaged depends on your work satisfaction In fact, poor workplace relationships are one of the most common complaints and a leading cause of work-related stress and unhappiness on the job. It’s also worth mentioning that some studies have found that feeling lonely or isolated at work also has a negative impact on job performance. RELATED: Compassion at work Acts of kindness are an easy and quick way to build a positive work environment. Indeed, small gestures can go a long way. Going to the kitchen to make a drink? Make sure you ask your colleagues if they want anything too (and wipe clean the microwave while you're there, even if you didn't make the mess!). Heading on holiday? Bring a few treats back and leave them in the office kitchen or communal area. Small gestures of kindness create positivity and, in fact, boost productivity. “If you're unhappy at work, set yourself some short and mid-term goals or new responsibilities and bring them up with your manager.” Indeed, research from the Association of Professional Executives of the Public Service of Canada (APEX) showed that incivility has “profound implications on the level of energy, emotional engagement, and performance of work teams.” Its study found that teams in a respectful environment: Have 26 per cent more energy. Are 30 per cent more likely to feel motivated and enthusiastic about acquiring new skills and being exposed to new ideas. Express 36 per cent more satisfaction with their jobs and are 44 per cent more committed to their companies. 4. Flexibility The working world is becoming increasingly flexible with the growth of options like freelancing, working from home, job sharing, and the compressed working week. Of course, flexi-work comes with its pros and cons: key advantages include reduced commuting expenses and freedom to meet personal/family needs, while common downsides are learning to deal with distractions, isolation, and sticking to a schedule. However, importantly, flexibility at work can help achieve a good work-life balance and contribute to a happy workplace. Indeed, research studies have linked workplace flexibility to individual and team effectiveness, stress reduction, and greater commitment to the job. Balancing act: flexible working is on the up If you think more freedom and flexibility can help you can relieve your unhappiness at work, approach your employer to see how they feel about flexi-work, highlighting the benefits and your willingness to help create a happy workplace that is conducive to productivity. More and more employers are open to flexible working hours and realizing the potential it has for creating happy employees. Indeed, companies are now toying with the idea of introducing four-day working weeks, with some showing positive results in trials. There's emerging evidence that a compressed working week can boost both productivity and happiness in workers. For example, Pursuit Marketing in Glasgow, Scotland, switched 120 people to a four-day week in late 2016 and claims it has been key in a 30 per cent productivity rise. And in January 2019 the Wellcome Trust became the biggest UK employer to jump on the bandwagon when it announced it was considering switching 800 staff to a four-day working week. Let's hope this is one particular fad that catches on! 5. Appreciation Not feeling appreciated is one of the main reasons why people become unhappy and quit their jobs, as it can be both demoralising and frustrating. Not feeling appreciated at work can appear in many ways: your manager not paying attention to you, not being paid what you deserve, or not receiving credit for work (worse still: someone else taking credit for your ideas). Sometimes it can be the case that employers genuinely don't care about their employees, but it's better to first give the benefit of the doubt: often managers are so busy they haven't realised they've been neglecting you. If you're not feeling appreciated, you need to speak with them or human resources directly and ask for regular, six-month reviews to discuss how you're progressing in your role and the company. Kindness pays: be nice to colleagues and create a happy workplace Prepare well for your meeting and draw up a list of what you want to discuss and all your recent achievements (to jog your manager’s memory of your fantastic work), especially if you're going to ask for a pay rise. As well as discussing your strengths, do find out any areas where you can develop further. While you're waiting for your chance to shine, you can still show your appreciation for your coworkers, who may also be wondering how to be happy at work. This can help generate a more positive work atmosphere and create a happy workplace where people feel valued. The link between giving and happiness is well documented, since studies show that being generous increases personal happiness, and this includes giving intangible things like our time or appreciation for others. 6. Resilience Stress, uncertainty and unhappiness cannot be completely avoided in the workplace, so the best thing you can do is grow stronger to cope with professional setbacks. In other words, cultivate resilience. This doesn’t mean putting up with what you dislike, as this would only make you feel more disengaged, but rather to change your mindset. RELATED: Mindfulness at work Instead, focus on being adaptable and start practices like meditation and mindfulness, which can help you develop a more flexible frame of mind – the basis for resilience. In fact, any stress management technique can help build resilience, as you’ll be in control instead of letting workplace stressors take over your mood. You can also invest in activities that strengthen your inner self, whether than means going on a retreat, taking up yoga, or a creative hobby. Work and career unhappiness: final thoughts If you're struggling with feeling unhappy or miserable on the job, take your time to incorporate these six factors – which are some of the many building blocks of happiness – into your professional life. Take your time to work on purpose, engagement, kindness, flexibility, appreciation and resilience, and your efforts will pay off: finding happiness at work will also reflect in other aspects of your life. ● Main image: shutterstock/Pressmaster 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 with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Stress management | Healthy habits | Burnout Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

With so many books on meditation available, how do you pick the best one to suit your needs? Answer? Just listen to the advice of meditation and mindfulness teacher Ann Vrlak: she's read them all. Discover the four themes she suggests to help guide you in the right direction. As a lifelong meditator and meditation teacher for ten years, I must have read a small library of books on meditation and spirituality. So, if you ask me, like many of my students have, “What’s the best book on meditation?” I would say, “It depends on why you’re interested in meditation.” Would you like to know how you can make meditation part of a healthy, everyday routine? Are you tired of emotional patterns that hold you back? Do you have a yearning to understand the perennial spiritual questions such as “Who am I?” and “Why am I here?” With these questions in mind, I’ve divided this list of the best books on meditation into themes. Choose one that you feel fits you best right now with regards to what you’re currently looking for or interested in. You can come back to reading the other books as you progress on your meditation journey. Lay back and discover the best books on meditation These days there are many apps and podcasts about mindfulness and meditation out there to guide you through exercises step by step. They’re a wonderful way to get a taste of different meditation styles and practices. But if you want to have a fuller picture of meditation – what it is, how it works and how it is relevant to you and your life – books on meditation could be the best place to begin. Firstly, what is meditation exactly? Each of our pick of meditation books in this list will answer this question, in slightly different ways. But don’t let those differing perspectives worry you! The versatility of meditation is one reason it has been an enduring, worldwide practice for hundreds of years. The best definition of meditation is: it's a practice to help you see and understand yourself in an increasingly complete way. It’s a practice, that can have many forms, that invites you to closely and compassionately investigate your body, mind and spirit. “This list of the best books on meditation is divided into themes. Choose one that you feel fits you best right now with regards to what you're interested in.” The central idea is that we are much more than our usual day-to-day stream of activities, plans, thoughts and emotions. Everyday living is always at the centre of true meditation, treated with kindness and respect, while going on a journey to discover what else we are. The journey is a loving, clear-eyed way to answer the age-old questions of your identity and purpose in life. • JOIN US! Sign up to learn more about meditation and mindfulness • Big questions, aren’t they? And meditation teachers through the ages, who you can learn from in these books, will tell you it’s possible for each of us to find genuine answers that change us. And, though the journey may not always be comfortable, it is full of rewards. The best books on meditation In a way, I’ve manufactured the following themes. The unique thing about meditation is, when you understand and experience one of these themes in a new way, the others follow automatically. A bit more mental clarity will give you some emotional calm which will help you gain some life balance, and so on. Still, if one of these four themes hits the mark for you, start with one of the books that focuses on your interest: The big picture: understanding core meditation principles and practices Clear thinking and balanced emotions Life balance and overall health Spiritual meaning and growth • The big picture: understanding core meditation principles and practices • Even though meditation has become much more mainstream in the last 20 years, it’s still something that causes confusion. Is it about stopping my thoughts? Or, being peaceful all the time? Or, will it conflict with my religious or spiritual beliefs? There are many books written by experienced and caring teachers who can help to demystify meditation and explain how it can help you with the same everyday experiences that have troubled people for hundreds of years: worry, loneliness, depression, lack of meaning, dissatisfaction and more. I wholeheartedly recommend these two books: 1. Meditation for Beginners: Jack Kornfield Jack Kornfield is a gentle, expert guide to meditation. In this book, Kornfield explains the what, how and why of a regular meditation practice in plain language. Meditation for Beginners is a jargon-free book that will take you step-by-step through a range of practices and how they can help you cope with challenging experiences and grow your sense of innate well-being. 2. Real Happiness: Sharon Salzberg Sharon Salzberg is another teacher and writer who has a gift for describing meditation in simple, engaging language. Real Happiness... is a comprehensive overview of the principles and practices of meditation, centred around developing three key skills: concentration, mindfulness and loving-kindness. Each chapter offers a short discussion, practices or exercises, and often an answer to a common question about a meditation topic. • Meditation for everyday living and balance • How can meditation help me have a more balanced, healthy and positive life? Here are two books that answer this question in different ways: 3. Making Space: Thich Nhat Hanh Making Space is a short, refreshing read from Thich Nhat Hanh about how to establish a meditation practice. It’s full of tips and insights on how to set up a routine that will be meaningful and inviting for you. I especially love the many creative practices the author includes for “outside of meditation” – a range of things you can do to bring meditative awareness to what you do in your day. These deceptively simple exercises will start to increase your MQ – Meditative Quotient. 4. The Book of Secrets: Deepak Chopra Deepak Chopra has written countless books on meditation, spirituality and health. As a long-time spiritual practitioner and physician, he writes with authority about meditation as a core skill for self-awareness, growth and vibrant health. • JOIN US! Sign up to learn more about meditation and mindfulness • Many of Chopra’s books could be on a 'best books on meditation' list, but I chose The Book of Secrets because of its many surprises! Chopra’s choice of topics and the creative ways he writes about them opened by mind to the 'hidden dimensions' of my own life. Chapters like 'What You Seek, You Already Are' and 'You Are Truly Free When You Are Not a Person' had a great influence on me and my teaching. • Clear thinking and emotional balance • Most of us become interested in meditation because we just want to feel better. It seems the same troubling emotions and ways of thinking have been with us our whole lives, and that they will never change. These two books are a great place to learn where and how change is possible: 5. Radical acceptance: Tara Brach, Ph.D. Tara Brach is a popular Buddhist teacher because of her approachable, compassionate teaching. Brach is also a clinical psychologist who uses her in-depth experience with people’s day-to-day struggles to discuss the power of meditation. I recommend her first best-seller Radical Acceptance for its far-reaching look at emotional balance and health. “Each of the meditation books in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands.” The central idea of the book is that many of us have lifelong habits of self-criticism and perfectionism that leave us in a subconscious state of “I’m not OK.” Brach sees the healing of this core “mistake” as the way to release self-harming beliefs and emotions. As the misunderstanding falls away, so does inner conflict which increases our happiness and allows us to connect with others from a place of greater wholeness. 6. When Things Fall Apart: Pema Chödrön Pema Chödrön is a beloved Buddhist teacher who has been writing and teaching for over 40 years. Her humble and humorous approach to teaching comes from a “we’re all in this together” perspective. She is a skilled translator of Buddhist philosophy and practices into understandable modern language. Chödrön is someone who has a deep understanding of unhappiness in all its forms: from day-to-day anxiety, to depression, to despair, and she is a master at kindly meeting you where you are. In When Things Fall Apart there are many times where she describes my own mental or emotional confusion in a way that is so accurate, I know she must have travelled the same road and had found ways to respond and grow through meditation. • Spiritual meaning and growth • Meditation came out of people’s quest for answers to the perennial questions about identity and purpose. Indeed, people’s confusion and unhappiness are the same today as they have always been, as has our desire for clarity and happiness. These two books by modern spiritual masters take in-depth looks at these questions and how we can find the answers ourselves. 7. The Power of Now: Eckhart Tolle The Power of Now is a complete examination of why and how we experience confusion, doubt, fear, disconnection and unhappiness, and how we can uncover the part of us that is free of these difficulties. Eckhart Tolle explains the source of this unhappiness as the forgetting of our true nature, as spiritual beings. He explains how we can all rediscover the true nature, that we all share, by going fully into this moment – the power of now. This book on meditation could easily be in the 'Classics' section below! 8. True Meditation: Adyashanti In a series of simple essays, Western teacher Adyashanti turns around the core misunderstandings about meditation. In True Meditation he describes how true meditation is less a practice of doing various techniques, than allowing who you already are to show itself. Chapters like, 'Allow everything to be as it is,' 'Ending the war with your mind,' and 'Our natural tendency is to awaken' draw a picture of meditating as a letting go of effort – something that's not usually associated with meditation! Adyashanti comes from a Zen Buddhist background, but uses clear, everyday language to invite you to investigate your experience with fresh eyes. The book comes with a CD of three core practices. Bonus 1: books for kids One of my favourite things to do in mindfulness classes with kids is reading a book. There are many wonderful books out there you can use at home with the children in your life. These are a few of my favourites – and kids’ too! Peaceful Piggy Meditation; Mindful Monkey, Happy Panda; and, Moody Cow Meditates by Kerry Lee MacLean. Awesomely cute, funny and heartwarming books with meditation themes. Planting Seeds: Practicing Mindfulness with Children by Thich Nhat Hanh and the Plum Village Community. A children's book on meditation filled with love and respect for kids, and how to nurture them through simple, meditation practices. The paperback comes with a CD of guided exercises. Bonus 2: classics Would you like to read a meditation classic – a book that different teachers, across traditions recommend to students as a comprehensive discussion of meditation? They are written by people who teach from a place of lived knowledge, from embodying a meditative life. Here are five of the best: I Am That by Nisargadatta Maharaj Be As You Are: The Teachings of Ramana Maharshi by David Godman Wherever You Go, There You Are by Jon Kabat-Zinn Zen Mind, Beginner’s Mind by Shunryu Suzuki Tao Te Ching by Lao Tsu The takeaway: best books on meditation Each of the books on meditation in this list is written by an experienced teacher trusted by people all over the world. You’ll be in good hands whichever of these reads best suits you most. Remember that a little can go a long way. When an idea or practice grabs you, stay with it, contemplate it and practise it, and notice what changes for you. These best books on meditation will all help you experience meditation for yourself, rather than giving you concepts to believe. So, let these authors guide you to trusting yourself and being in awe of what you find! • Main image: shutterstock/alexandre zveiger 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 ■ self-develop with free online classes in our happiness Academy Vedic Meditation | 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.

A bad working environment, difficult colleagues, a heavy workload: many factors can cause us to feel overwhelmed in our jobs. Dee Marques suggests nine practical ways you can take back control and feel more content on the job. Life has been turned upside down over the past year or two. The frequency and magnitude of changes we’ve experienced can make us feel overwhelmed and incapable of handling the new situation. This applies to the world of work too, which has become a source of additional stress in recent months due to Zoom fatigue, new working environments and changing rules. Enduring high stress levels for a period of time can lead to burnout, so we need to understand why this happens and what can be done to stop feeling overwhelmed at work. What makes us feel overwhelmed at work? There are many factors that can make working life stressful. Do you recognize any of the following? The work environment If you’re back to your usual workplace, dealing with difficult colleagues or with new rules can become extremely burdensome. This can eat away at your enthusiasm and energy very quickly. Moreover, some companies have reduced their staff numbers and the remaining employees may feel overworked or without sufficient support. The heavier the workload and responsibilities, the more support you should get. But unfortunately, not all employers understand this. The realities of working from home When home becomes the workplace, the lack of boundaries can make it look like you’re always at work. A home office has its pros, but it can also make it harder to disconnect from your job and create the feeling that you’re never getting a break. Not only that, you may feel you have to juggle multiple responsibilities in a limited physical space (work, home life, family, etc.). Home office can make work overwhelming Lack of clarity Not understanding what you’re supposed to do can easily lead to burnout. This is common among employees who’ve recently switched to remote work, since this arrangement can lead to ambiguity or conflicting roles. As we discussed in a previous article, feeling purposeless is one of the reasons why people are unhappy at work. Unproductive time Sometimes you have everything you need to do your job, but too much of your time is spent in unproductive meetings. Collaboration is great, but it’s possible to overdo it, which leaves you feeling depleted. We all deal with these situations every now and then. Sometimes we’re better at handling the stressors onnected to them, but it’s also possible to reach a point where you feel you just can’t do it anymore. In other words: it’s important to differentiate occasional stress from burnout. You can take our stress at work questionnaire here. Nine ways to manage feeling overwhelmed at work 
If you're struggling to cope with your work and this is affecting your motivation or well-being, there are certain steps you can take to improve the situation: 1. Pinpoint the problem Take some time to think about what exactly is making you feel overwhelmed at work. Is it colleagues, the job itself, other commitments, or lack of organisation? Understanding what triggers the feeling can set you off in the right direction when looking for solutions. Keeping a journal can help with this. RELATED: How stressed are you at work? Find out! 2. Make a to-do list The very thought of having too much to do can be paralysing. Sometimes, writing down all your tasks and rearranging their priority level can help bring some relief and clarity so you don’t put all your energy into every single task. Having a written list can also help you stay away from the temptation to multi-task, since the list is a visual reminder that you can only do one thing at a time. 3. Work during peak productivity hours We don’t operate at 100 per cent every single hour of the day. Forcing ourselves to work on demanding tasks when we’re not at our most productive can easily make us feel overwhelmed at work. “Take some time to think about what exactly is making you feel overwhelmed at work. Is it colleagues, the job itself, other commitments, or lack of organisation?” Over the years and as I keep adding or removing tasks to my daily routine, I’ve had to rearrange my schedule based on the importance of tasks and my peak productivity hours. For example, I’m most active between 6 a.m. and 9 a.m., so I get my workouts and most challenging work done in that time frame. Although everyone is different, some studies agree that the majority of people do best in intellectual tasks in the mornings. 4. Balance focus and breaks Constant distractions and not taking breaks are two of the main reasons why people feel overwhelmed at work. According to research, it takes more than 23 minutes to get back on track after getting distracted. Suddenly, the end of the work day is there and you realise you haven’t got much done. If this happens often, burnout is guaranteed. • JOIN US! Sign up to learn more about meditation and mindfulness • The same applies to the other extreme: not taking breaks. The length and frequency of breaks vary from person to person, but you can experiment with the Pomodoro technique, taking micro breaks, or trying intermittent resting. Take small breaks and practise mindfulness at work to disconnect and recharge – 5. You don’t have to do it all Learning to delegate is difficult, but failing to do it can create that burdensome feeling of being overwhelmed at work. If you struggle with delegating, it can be helpful to challenge some common assumptions about it. For example, delegating work is not a sign of weakness and it doesn’t reflect poorly on your abilities. It doesn’t mean you avoid accountability or are trying to get away from doing something. Learning to delegate can relieve work stress shutterstock/ G-Stock Studio It’s also important to understand that delegating goes hand-in-hand with mentoring the person you’re delegating to. This can give you peace of mind, especially if you avoid delegating because you don’t think others can do the job to your standard. 6. The key to time management… … is learning to say “no”. No time management technique will alleviate the feeling of being overwhelmed at work if you keep piling things on your plate. If you say “yes” to everything, you’ll never have enough hours in the day. RELATED: How to show compassion at work This requires being honest about your workload and recognising your limitations, but don’t look at it as a defeat. Learning to say “no” is actually a statement of courage that shows you’re committed to your well-being. If you feel overwhelmed at work at want more free time, “no” is the way to freedom! I found this infographic very useful when deciding whether “no” is the best answer. 7. Set boundaries Saying “no” is a way of setting boundaries. But sometimes, you need to set physical boundaries too. This is easier if you work remotely. I’ve been working online since 2012, and I learnt quite early in the process that working from home has to be treated the same as working from an office. For me, that means having a definite space to work from and not working from the sofa or in bed. 8. A place to escape When my workload is higher than usual and I start feeling restless and overwhelmed at work, I retreat to my “cozy corner” for a 15-minute break. This is a small area in a landing where I’ve set up some cushions and a curtain of string lights. I got the idea from a book called The Little Book of Hygge, which talks about the importance of having places that make us feel comforted and secure. “Learning to say 'no' is a statement of courage that shows you’re committed to your well-being. If you feel overwhelmed at work at want more free time, 'no' is the way to freedom.” This can help counter the feeling of being overwhelmed at work, especially if you use the space to do breathing exercises or a short meditation session. 9. If all else fails It might be time to look for a new job. If you’ve done all you could and still feel overwhelmed at work, staying put will likely make the feeling worse. One of our blog posts talks about the importance of showing compassion at work, but remember that compassion can also be extended to yourself. What would you recommend to a friend who’s exhausted all their options and still feels burnt out? Chances are you would encourage them to explore other ideas and prioritise their well-being. So, why not be kind and compassionate to yourself too? You have tools to manage being overwhelmed Feeling overwhelmed at work is normal when there are changes to the work environment, to your role, or you’re juggling too many responsibilities at the same time. However, carrying this burden for too long can have a negative impact on your well-being. Don’t let that happen – you have tools to manage that feeling and become more comfortable with your work routine. And if you try all of the suggestions mentioned here and still feel something is wrong… it may be time to start looking for a new job! • Main image: shutterstock/FamVeld Are you feeling overwhelmed at work? How has the pandemic affected your worklife? Let the community know in the comments below... 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 with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Anger management | Resilience | Leadership 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.

None of us is perfect. Yet, perfectionism isn’t a rare trait and often overlaps with anxiety, research suggests. Sonia Vadlamani recommends effective ways to cope with perfectionism and anxiety, so we can lead productive, happier lives. Most of us have a friend or colleague who claims to be obsessed with achieving perfection – someone who just can’t help doing it the ‘right’ way, be it at their workplace, in the kitchen, or at a hobby they pursue. Perhaps as you read this, you will realize that this describes you quite accurately as well. While most people intend to do well at the tasks and goals they want to accomplish, some individuals set exceedingly high standards for everything they set out to achieve, firmly believing that to strive for perfection in this manner is ideal. At the outset, perfectionism – or the innate desire to be ‘flawless’ at everything one does – seems like a positive personality trait. After all, it’s natural to want to be our best version every day, and we often equate perfectionism to being a high achiever. However, constantly maneuvering over each detail and wanting to nitpick every aspect while hoping for a ‘nothing-less-than-perfect’ outcome can be exhausting and stressful, thus impacting one’s mental health in the longer run. As a food photographer and writer, I feel a compulsion to track down the tiniest mistake and correct the same in all my pictures and posts. It can be said that perfectionism is a useful and even desirable trait in the field of photography and writing. However, I came to understand the traps of perfectionism as a personal trait all too well when a friend pointed out how it spoils one’s overall experience or ability to enjoy the present moment – something we talk a lot about here at happiness.com! We were exploring a stretch of the most picturesque trails along Cinque Terre, which comprises of five fishing villages strung along the Ligurian coast in Italy. The stunning green-blue sea, colorful quaint houses built into the cliffs, the delicious Ligurian fare can be a delight for the visitors. But here I was, fumbling with my camera all along, stressing to avoid the ‘aesthetically imperfect’ details like chipped paint, potholes on the streets, etc, anxious to get as many perfect pictures as I could. Do your perfectionist ways make you anxious? Hours later as the sun began to set, my friend walked over to where I stood with my tripod to ask in a gentle tone that belied his irritation, “Would you mind just soaking in the sight and live this gorgeous sunset, instead of worrying about capturing it perfectly on your camera?” The question proved to be a reality check: what else was I missing out on in my mad quest for perfection? Years later and after a lot of introspection, I now consciously try to never let perfectionism and the anxiety that accompanies it to take control over me. What exactly is perfectionism? American Psychological Association defines perfectionism as the "the tendency to demand of others or of oneself an extremely high or even flawless level of performance, in excess of what is required by the situation." Depending upon how one lets the ideals of perfection affect them, perfectionism can be a positive or ‘adaptive’ or negative or ‘maladaptive’ personality trait. Here are a few ways to recognize some aspects of perfectionism that pertain to you: always feeling highly competitive a rigid outlook or way of thinking feeling insecure, shame or guilt over your less-than-ideal performance sensitivity or resistance to constructive feedback feeling the urge to constantly criticize others experiencing uncontrollable anger when things don’t go the planned way According to a literary review by researchers Silvia Bigatti et al, perfectionism can foster unrealistic standards and expectations from ourselves and others. These idealistic – and frankly impractical – expectations can further intensify negative emotions and feelings like stress, anxiety, increasing dissatisfaction with the self and imposter disorder. The constant rumination about what things ‘could be’ or ‘should be’ can increase stress levels and affect productivity, thus impacting one’s psychological well-being as well. What exactly is anxiety? Anxiety is a state of negative expectation, signs of which can be characterized as apprehension and increasing state of distress or worry, or unfavorable physical sensations such as elevated heart rate and jitteriness. While anxiety can occasionally result in a positive outcome, persistent or prolonged anxiety can hamper one’s day-to-day function, often resulting in high stress levels and depression. How are perfectionism and anxiety linked? Research reveals a substantial correlation between perfectionism and anxiety. The National Institute of Mental Health reveals that about 1 in 5 American adults experience the overlap of perfectionism and anxiety in a given year, wherein the fear of making mistakes, underachievement and failure compels individuals to devise unattainable high standards to value their success in terms of attainment of the goals set for themselves. “Grounding yourself in your body is an effective way to overcome the obsessive thoughts related to perfectionism and anxiety.” Indeed, perfectionists find it difficult to hand over control of an outcome or scenario until everything is flawless or perceivably perfect in their eyes. As psychologist Thomas S Greenspon describes, “perfectionistic people typically believe that they can never be good enough, that mistakes are signs of personal flaws, and that the only route to acceptability as a person is to be perfect”. Ironically, this obsession with excellence can get overwhelming and all-consuming, wherein the resulting anxiety and fear of judgement can convince you to do nothing at all if you can’t do it with utter perfection. This condition is known as ‘analysis paralysis’, in which the fear of a less-than-perfect decision or action leads to prolonged avoidance of action, or procrastination. However, it’s important to know that you can cope with, or even break free from the perfectionism trap, regardless of whichever aspects of perfectionism you associate most with. Dealing with anxious perfectionism Coping with perfectionism and anxiety doesn’t always mean that you must lose sight of your goals or give up on your dreams. It just means that you need to change your perspective and realign your approach, so that you can still chase your goals and strive to succeed, albeit not at the cost of your mental health or well-being. Here are some tips to help you cope with your perfectionism and the anxiety that often accompanies it. 1. Identify your personal tendencies The first step towards tackling perfectionism and anxiety is to recognize the signs that your high standards are impacting your normal daily functioning, thus perhaps affecting your well-being adversely. Take periodic reality checks to consider if your tendency to be perfect is affecting your interpersonal relationships, work life or social calendar. Recognizing how your standards impact these aspects of your life will help you regulate the burden you impose on yourself, eventually enabling you to be productive while leading a happier, more content life. 2. Set small, realistic goals “Tackling perfectionism requires disrupting all-or-nothing thinking,” says Dr Karen McDowell, a psychology specialist. Breaking your goals into smaller, achievable objectives will help you approach the tasks at hand in a realistic manner, thus preventing overwhelming and unrealistic standards getting in the way of your dreams. “Self-compassion can prove to be an effective remedy for perfectionism and anxiety. Being kind to ourselves entails acknowledging our limitations and shortcomings.” Use SMART goals to keep yourself motivated and focused on the process, while keeping perfectionism and anxiety at bay. Take time to periodically look at the big picture to prevent getting bogged down by the smaller, relatively inconsequential details as perfectionists often tend to do, and reflect on how far you’ve come. 3. Accept that it’s OK to be imperfect While most of us consider mistakes and imperfections as weaknesses, Brené Brown, the author of Gifts of Imperfection reveals that “imperfection really is a gift”, as it’s what renders us authenticity and makes us unique and interesting. Accepting this for a fact can help us relax our pace from relentless obsession over our efforts and results, thus keeping anxious perfectionism at bay. Brown further suggests that embracing your imperfections by incorporating the 3C’s – courage, compassion and connection can be the key to a happier self and wholehearted living. 4. Practise self-compassion Self-compassion can prove to be an effective remedy for perfectionism and anxiety that stems from it. Being kind to ourselves entails acknowledging our limitations and shortcomings and accepting that it’s perfectly acceptable to fail at a task at hand. Practicing self-compassion helps keep self-criticism and the fear of failure under check, allowing us to be present and act consciously, instead of being preoccupied with perfection. 5. Practise mindfulness Mindfulness exercises can prove to be a great way to manage perfectionism and anxiety. Being aware of self-sabotaging thoughts and patterns that occur to you repeatedly will help you devise coping skills which are more effective for you. Indeed, bringing awareness and focus to your thoughts in this manner can be a gradual process. However, with consistent practice you will develop the skill of self-validation and self-acceptance, which will enable you to gradually overcome your obsession with perfection. 6. Create a grounding ritual Grounding yourself in your body is an effective way to overcome the obsessive thoughts related to perfectionism and anxiety, suggests Emilea Richardson, a licensed marriage and family therapist. Engaging in conscious breathing can help divert your attention away from overwhelming thoughts regarding your efforts and results. Similarly, establishing a regular meditation practice, daily journaling to jot down thoughts, patterns, and resolutions can direct your awareness towards progress you’ve made so far. 7. Know when you need outside help Sometimes it may be difficult to cope with, or even come to terms with one’s impossibly high standards of perfection. Understand that it’s perfectly acceptable – and recommended, even – to seek professional help when perfectionism and anxiety begin to interfere with your daily tasks and performance. A professional can help you identify your self-limiting thoughts and behaviors, in addition to devising the right coping methods that can help you overcome your fear of judgement and failure. Takeaway: Perfectionism and anxiety Perfectionism can undoubtedly raise your performance levels and take you closer to achieving your goals. However, when fueled by a crippling fear of failure and conditional self-worth, a perfectionist is likely to experience detrimental mental health conditions like anxiety, imposter syndrome and depression. Harnessing the positives of perfectionism, while preventing or overcoming anxious perfectionism isn’t an impossible feat, but requires prompt identification and acceptance, followed by constant and persistent efforts towards the same. • Main image: shutterstock/Andrey_Popov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Communication skills | Friendship | Compassion 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.

Finding your flow, stress reduction and self-expression three ways in which practising art can help fight mental health issues. Stanislava Puač Jovanović explores the evidence around art therapy for depression and outlines the benefits it can bring to your mental health. Art in any form presents a symbolic expression of the artist’s inner world. It is a vessel for self-exploration, articulation of subconscious contents, growth, and – psychological recovery. People have always felt this connection between creating or consuming art and the process of internal healing. Many great painters, sculptors, musicians and writers lived a life in which art was intertwined with mental health issues. However, you do not have to be a painter or a musician to let art heal you. My father, God rest his soul, albeit not an artist by profession, survived the most challenging times in his (our) life by painting and listening to Led Zeppelin every night for many months. In fact, using art for depression therapy and treatment has a long history. I'll review the empirical evidence corroborating art therapy’s potential to help people deal with depression. There are many options to use art for depression. I hope you will find your personal path towards soothing the darkness of depression through creating or enjoying artwork. Art therapy for depression You do not need to be a professional artist – not even slightly talented – to benefit from art therapy for depression. That's because the essence of its curative effect is not in the artistic quality of your creation – it's in exploring and expressing your most intimate experiences, often hidden from yourself, even. To bring this a little closer, I'll start with a quote from C. G. Jung, artistic in itself: “I should advise you to put it all down as beautifully and as carefully as you can — in some beautifully bound book. It will seem as if you were making the visions banal — but then you need to do that — then you are freed from the power of them. If you do that with these eyes, for instance, they will cease to draw you. You should never try to make the visions come again. Think of it in your imagination and try to paint it. Then when these things are in some precious book, you can go to the book and turn over the pages, and for you, it will be your church — your cathedral — the silent places of your spirit where you will find renewal. If anyone tells you that it is morbid or neurotic and you listen to them — then you will lose your soul — for in that book is your soul.” ― C.G. Jung, Visions: Notes of the Seminar Given 1930-1934 Art can be a therapy for depression shutterstock/WAYHOME studio Jung himself can be considered one of the most dedicated explores of one’s own psyche. Much of this self-exploration occurred in an interplay with art and its ability to make the symbolic nature of subconsciousness accessible. After having separated from Freud, during the nights in which psychosis menaced him, he kept on pursuing the inner images. During four years, Jung conducted these psychological experiments on himself and created Liber Novus (The Red Book). According to his own words, this self-work was by far the most important one in his professional and personal life. The importance of self-expression and self-discovery I allowed myself to speak about Jung to this extent because it is a wonderful illustration of what art can do for someone’s mental health. Art, being non-verbal and symbolic, opens up the path towards those parts of the psyche that cannot be expressed verbally without losing meaning. Art for depression, to emphasize Jung’s words again, serves to deliver “the silent places of your spirit where you will find renewal”. RELATED: Feeling blue or clinically depressed? The 4 things you should look out for Depression, as anyone who has experienced it to any degree knows, is a state in which destructive forces take over. When you engage in creating art, you are, in a way, presenting a counter-weight to such damaging energies within you. Creation fights the destruction. And you do it without struggling to convey, using words alone, the abyss inside you to someone else. The evidence for art therapy The American Psychological Association defines art therapy simply as: “the use of artistic activities, such as painting and clay modelling, in psychotherapy and rehabilitation. Art therapy provides the opportunity to express oneself imaginatively, authentically and spontaneously. Results of such a therapeutic work with art are personal fulfilment, emotional reparation and transformation. Art therapy uses dance, drama, music, poetry and visual arts to help clients express themselves. It is based on an underlying notion of a holistic approach to people. In other words, we are as non-verbal beings as we are verbal – the former being potentially even stronger than the latter. “Art, being non-verbal and symbolic, opens up the path towards those parts of the psyche that cannot be expressed verbally without losing meaning.” Although using art for depression has a long history, starting from the 1940s, there are few controlled clinical art therapy trials. The reasons are methodological. Given the individualistic and uncontrolled, spontaneous flow of the therapeutic session, it is challenging to reach standardised conditions for trials to be conducted. However, the findings that are reported testify of the potent power of art for those struggling with depressive moods. A 2007 study from Florida State University carried out on a group of convicts confirmed that those involved in an eight-week-long art therapy treatment experienced a significant decrease in symptoms of depression. Convicts have a strong urge not to express their problems verbally because a verbal disclosure might put them in more trouble. Therefore, the non-verbal nature of art for depression served as the ideal channel for dealing with it. Meanwhile, a 2012 study out of Seoul Women's University conducted on older adults revealed that using art therapy to target depression could reduce negative emotions, improve self-esteem and decrease anxiety. The effects were highly evident, with a reported reduction of negative feelings of over 85 per cent. Another study with the elderly also supported such claims. Symptoms of depression reduced dramatically after just six weeks of art therapy. You don't need to be a skilled artist to try art therapy Among women who were recently diagnosed with breast cancer, according to findings, creative arts therapy intervention brought about an increase in self-expression, spirituality and psychological well-being. Depression scores were lower after only four, one-hour-long weekly sessions. How efficient could art for depression be? We could look for an answer in a study that compared the effects of traditional verbal psychodynamic therapy and brief psychodynamic art therapy. Women with depression underwent ten weekly sessions of one of these approaches to treating depression. Results showed that art and verbal psychotherapies were comparable, and both brought about relief from depression. Arts and Minds is a UK organisation that founds its work on blending art with mental health interventions. Its engagement testifies about the extent of effectiveness of art for depression, alongside other mental health disturbances. One of their users summarised their experience: “It was a way I could express myself and allow how I was feeling to really surface […]!” Apart from these studies that look into how art works to reduce symptoms of depression, the overall view on art therapy is more than positive. As an extensive literature review and another scientific analysis of available findings revealed, art therapy: reduces stress and cortisol levels increases mindfulness, especially with mindfulness-based art therapy brings balance and calmness to the thinking process delivers more flow experiences reduces symptoms of post-traumatic stress disorder (PTSD) eases pain relieves anxiety increases self-esteem improves immune system function helps academic performance develops innovative thinking Viewing art According to an article written by the University of Arizona staff, even viewing art can benefit our well-being. Although everyone is uniquely affected by art, its ability to impact us is undisputed. Viewing art stimulates our brain to try and discern patterns and meanings. According to the article authors, viewing an artwork increases blood flow to our brain by 10 per cent, which is equivalent to looking at someone we love. “You do not need to be an artist to benefit from art for depression. That's because the essence of its curative effect is not in the artistic quality of your creation – it's in exploring and expressing your most intimate experiences.” Finally, embodied cognition, the process in which mirror neurons transform what you see into emotions, could also explain why art can help lift someone out of a depressive mood. The energy from the painting affects your brain as if it were real. That goes for serene landscapes, as well as for abstract art that somehow captures the healing you need to occur. Bring art for depression into your life I started this article with an expressed hope that you will find your way to use art therapy for depression. The options and media are plentiful. Join a painting class. Relieve tension with adult colouring books or mandalas. Do photography. Sketch something. Dance, move, journal, make jewellery. There are little (if any) limits to art and its workings. In fact, you can start merely by consuming art and letting it wake up emotions and potentials you have forgotten about. Get some art supplies and start pouring your soul onto paper or canvas, be it as abstract or as concrete as you need it to. Finally, you could work with an art therapist to benefit from the structured professional approach to your creativity in depression. Whatever route you decide to take, one thing is certain. Art as therapy will open up the channel of communication between the inexpressible pain and hollowness of depression and your inner healing power. Or, as someone incomparably wiser than myself had expressed it: “No tree, it is said, can grow to heaven unless its roots reach down to hell.” - Carl. G. Jung, Aion Main image: shutterstock/Monkey Business Images happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum ■ developing with free online classes in our Academy Coaching | Letting go | Authenticity Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

November was full of feel-good environmental and health stories – but you may have missed them given all the negative news currently in the press. Ed Gould rounds up his Top Ten feel-good news stories from the past month to uplift and inspire. The world appears to have been in short supply of happiness in 2020. That said, November was an unusually positive month for the mainstream media with not one but three vaccine trial announcements in the fight against COVID-19. For some, the pharmaceutical companies' successes were the only stories worth talking about but there were plenty of others for those seeking more positivity in their news feeds. 1. Food scientists develop sustainable palm oil A pair of Canadian researchers have announced that they think they have found a sustainable and healthy alternative to palm oil. Widely used in the food manufacturing industry, palm oil is controversial for many reasons, not least because it tends to be grown on land that was formerly devoted to rainforests. According to Professor Alejandro Marangoni of the University of Guelph, adding certain enzymes to ordinary vegetable fat can make an eco-friendly alternative to conventional palm oil. 2. Mindfulness more effective if it's 'warm' Although mindfulness-based stress reduction has been studied for many years by scientists, a recent study review conducted at Harvard University has found that, overall, a 'warm' approach is better than a 'cool' one. According to Dr Zev Schuman-Olivier of the Harvard Medical School, a warm approach to mindfulness includes and element of self-compassion. He contrasts this with a cool approach which cultivates an attitude of greater tolerance to unpleasant situations. He claimed that mindfulness programmes that focus explicitly on cultivating inner-compassion are more likely to help facilitate sustained behavioural changes in people. Show self-compassion with mindfulness shutterstock/ESB Basic 3. New technique developed for safe asbestos disposal Asbestos was widely used in consumer products and buildings for many years before its awful effects on lungs were fully understood. Disposing of it has always been a difficult and expensive business. Sometimes the safest thing to do has been to simply place it into long-term storage. However, a Wolverhampton-based recycling business has found a way to destroy it in kilns such that it will never be harmful to people ever again. The technique can be scaled up to deal with industrial requirements, according to the firm's chairman, Graham Gould. 4. DNA alteration method takes the fight cancer cells A revolutionary technique has been developed by scientists in Israel, according to a report in the Daily Mail. Professor Dan Peer led a team of researchers at the University of Tel Aviv in their gene editing work. They have made use of the so-called CRISPR Cas-9 gene editing system – developed by Jennifer Doudna and Emmanuelle Charpentier, who won a Nobel Prize for their work – to alter the DNA in mice. This meant that the mice were less susceptible to developing cancers. Professor Peer said that he thought the work would be developed into treatments for humans which could then extend the lives of many people who suffer from tumours. 5. Healthy sleeping is good for your heart Getting into better sleeping habits has long been understood to help with chronic conditions such as depression. However, enjoying a restful night's sleep can also help to combat heart disease. A report in Healthline cited a scientific study that was published in the American Heart Association's scholarly journal. It found that people with good sleeping habits were up to 42 per cent less likely to suffer from heart failure than those with poor sleeping patterns. Crucially, this was the case regardless of any other factors involved with heart health, such as how much or little people exercised. RELATED: Can't sleep? 14 fixes to get a good night's rest Better sleep helps fight heart disease shutterstock/SjStudio6 6. NASA sets out to count every tree on the planet Although deforestation is a big problem in the fight against climate change and wildlife habitat preservation, no one knows how many trees there are on Earth. Added to this picture are some very ambitious tree-planting schemes going on around the world. Therefore, NASA is using its satellite technology and some very powerful supercomputers to try and count every single tree (!) on the planet, beginning in Africa. This figure should allow future generations to establish more accurately how good they have been at maintaining or improving tree stock levels. 7. Diabetes cure may be around the corner According to the National Post, scientists at the University of Alberta have been able to cure diabetes in mice. The team developed a new method for treating the disease which involves stem cells turning into pancreatic cells so that they can produce insulin within the body rather than it having to be injected. Dr James Shapiro, who led the research, said that he believes this technique will translate into a functional cure for diabetes for those living with it. 8. Rare Scottish wildcats born thanks to conservation programme A report in the Daily Record announced the arrival of two Scottish wildcat kittens in November. The critically endangered species is thought to number just 35 in the wild which makes the birth of two kittens – one male and one female – big news for conservationists. The kittens were born following efforts of the Royal Zoological Society of Scotland to breed captive wildcats. It's hoped that released wildcats will help to boost numbers in the wild in projects that are run in collaboration with NatureScot and Forestry and Land Scotland among others. The Scottish wildcat shutterstock/Mark Bridger 9. Biodegradable food containers developed from bamboo In an effort to stop using plastic for takeaway containers and other forms of single-use tableware, a team from Northeastern University in the United States has come up with a new material derived from sugar and bamboo. The use of these natural materials is ideal for the levels of hygiene needed for food products but it breaks down quite straightforwardly within 60 days and can be simply composted. What's more, the new material has been shown to work with solid foods as well as drinks. This is important because so-called green alternatives to plastic – such as cardboard – are often found to be flimsy or soggy, especially when they are used to hold hot beverages. According to a report in iNews, the manufacturing processes needed to make the material are less carbon intensive than those currently used for similar plastic products. 10. Three key factors in happiness revealed by academics According to a report in Science Times, being happy is something that can be more readily attained by focusing on three important factors. The report was based on the work of Emiliana Simon-Thomas, an academic who teaches a Science of Happiness course at the University of Berkley. It stated that boosting social connections and showing more gratitude were two of the most important things people can do to make themselves feel happier. According to Simon-Thomas, the third feeling that people she researches need to have if they want to be happy is one of self-compassion. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Positive news | Mindfulness | Nature | Biology | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Enjoying a siesta was once thought of as a sign of laziness. But, as Dee Marques explains, the science-backed benefits of cat naps are potent – from reduced blood pressure to improved memory and concentration. Here are five reasons why it's great to get some extra shut-eye... Cat nap, siesta, power nap, micro-sleep… whatever we call it, taking a short nap during the day has been part of many cultures for thousands of years. And yet it seems that this habit is becoming less popular as time goes by, even in cultures that traditionally embraced it. This may be due to misconceptions about what a cat nap is and what it can really do for us. We’ve become used to thinking that we need to be doing something every minute of the waking day in order to feel productive. There’s also some negative connotation to the idea of sleeping during the day, as if it was indicative of laziness. I was under this impression myself for many years, resorting to a strong cup of coffee after lunch to keep me going. Then I got in touch with my Mediterranean origins and realized that taking a short cat nap can be much more beneficial than relying on a shot or two of caffeine! Super siesta: the benefits of cat napping are real Indeed, now I see a cat napping as a way of prioritizing my health and recouping energy to carry on with my day. Since the start of the COVID pandemic, self-care is more important than ever. Many people are feeling low in energy, mentally exhausted, and struggling with depression and anxiety, so taking a cat nap can be a precious break from bad news and stress. And, post-pandemic, if you’re now currently working from home, you may have the best opportunity to try a cat nap and feel its benefits. But first, let’s clear up some misunderstandings surrounding cat naps. So, what exactly is a cat nap? A cat nap or siesta is a short period of sleep that takes place during the day. But how short exactly? That’s a tricky question to answer, and the truth is that there isn’t a single valid answer. Before we get into that, it’s important to mention that duration matters: if a cat nap is too short, it won’t make any difference, and if it’s too long, it can be counterproductive and make you feel tired, or interfere with night-time sleep. For an adult, a cat nap should ideally last between 10 and 20 minutes. Younger adults (in their 20s) can nap for longer without feeling groggy afterwards, and, in general, the older you get, the shorter the cat naps you’ll need. But will just a few minutes really make a difference to how you feel? Well, a 2017 study compared naps lasting anything from 5 to 30 minutes and assessed alertness levels upon waking up. Naps lasting 10 minutes were the most beneficial because they were short (or long) enough to get into Stage 2 sleep, where the body is at rest but doesn’t get into deep sleep, from which it would be harder to wake up. “One study found that cat napping once or twice a week gave the benefit of lowering the risk of stroke, heart failure and heart attack by 48 per cent.” The time at which you have a cat nap is also important. Our bodies have a stronger biological need to take a rest between 1 p.m. and 3 p.m. This midday sleepiness is built into our biological clocks. The circadian rhythms cause the body’s energy levels to dip in the mid-afternoon along with a surge in adenosine, one of the compounds that control the sleep-wake cycle. Not only that, but taking a cat nap later than 3 p.m. can make it hard to fall asleep when you go to bed at night. So, what’s the latest you should take a siesta? That depends on your schedule, but ideally plan to wake up from a nap at least 3 – 4 hours before your usual bedtime, or half-way between waking and sleeping. MORE LIKE THIS: Can't sleep? 14 fixes to get a good night's rest Deep sleep meditation – the benefits you can take to bed Feel stress-free fast – 11 science-backed techniques And while we’re at it, do cats have anything to do with all this? Actually, they do. If you’re a kitty lover, you’ll probably know that felines love their siestas. On an average day, a cat can sleep for 15 hours through a mix of nightly rest and daytime naps. The expression 'cat nap' itself seems to have been in use since the early 19th century. Five benefits of cat napping Taking a cat nap at the right time of the day and for the right duration can benefit your physical and mental health. Here are five examples: 1. Lower blood pressure A study of 212 adults carried out in Greece found a correlation between napping and systolic blood pressure drops, an average of 3mm Hg for each hour of sleep. According to the authors of the study, these drops in blood pressure are similar to the reductions seen in people that make healthy lifestyle changes or use some medications. These results are interesting because a drop in blood pressure by as little as 2mmHg can reduce the risk of cardiovascular events by up to 10 per cent. 2. A lower risk of heart disease Keeping blood pressure within a normal range lowers the risk of developing heart disease. One study found that cat napping once or twice a week gave the benefit of lowering the risk of stroke, heart failure and heart attack by 48 per cent. Interestingly, these benefits were no longer visible for those who napped more often – six or seven times a week. However, the duration of the cat nap did not seem to make a difference. The five-year study enrolled almost 3,500 people who had no history of cardiovascular disease. Cat naps can reduce blood pressure shutterstock/George Rudy 3. Better concentration It may seem contradictory, but we need to sleep to feel more awake. Napping gives your brain the ability to recoup energy and keep its cognitive skills sharp. Research has been done in professions where alertness and concentration are crucial (like airplane pilots), and the findings show that naps can reduce fatigue and increase focus. 4. Improved memory Researchers from Saarland University in Germany compared nappers and non-nappers and found that those who cat napped did five times better in memory tests. They hypothesised that naps impact the hippocampus, the part of the brain responsible for long-term memory. 5. Better control over emotions Researchers have found that an afternoon cat nap can improve emotional regulation and make us more resilient to negative emotions. For example, a 2015 study found that people who napped had more tolerance to frustration, and concluded that a midday rest is an efficient way of countering a build-up of alertness that can put us on edge. Tips to help you cat nap For a cat nap to work and have a beneficial impact on health, it’s important to get it right. Here are some suggestions that can help: Find a quiet place It’s hard for the body and brain to unwind enough to fall asleep in noisy environments. If you can’t block out all noise, play some relaxing sounds (like rain sounds or white noise) for the duration of the nap. Keep it dark Exposure to light keeps us awake, so draw the curtains, lower the blinds, turn the lights off, or use an eye mask. Set an alarm Once you’re comfy in bed or the sofa, it may be hard to get up. Set an alarm to make sure you don’t overdo the cat nap. Learn to 'shut off' Taking a cat nap isn’t an excuse to go over worries or things you need to do next. If you find it hard to shut off, it may be useful to do a short relaxation or meditation exercise before your scheduled nap time. Be consistent Like all habits, napping is something that needs to be worked on for a while until the body gets used to it. Schedule naps in your day and stick to the schedule. If you wait until the time is right, naps may never happen! Conclusion: cat naps can be good for you Taking a short siesta or cat nap isn’t a sign of laziness. If anything, it can be a great investment in your health and help you face the rest of the day with higher energy levels and a better mood. So, if you are lucky enough to be able to squeeze a cat nap into your daily routine, do it! • Main image: shutterstock/Kosim Shukurov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our Academy Healthy habits | Better sleep | Stress management 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.

There have been plenty of feel-good health and environmental stories in the press during April. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. April started to feel as though spring had truly arrived in many parts of the world. Despite the many problems the global population faces, this April was full of optimistic stories and tales of human endeavour. What were some of the best news items that didn't necessarily get the attention they deserved? 1. Gardening reduces stress levels, according to a new study According to a report by Sky News, gardening even just once or twice a week reduces feelings of anxiety and stress. The Royal Horticultural Society (RHS) commissioned a survey to find out how much gardening was found to relax people. As most gardeners know already, it can be an absorbing hobby and relieve stress. However, the survey discovered that the impact is more dramatic than many had previously thought. In fact, the findings from the RHS suggest that gardening is just a good a stress buster as running or cycling vigorously. RELATED: The 7 mental health benefits of gardening 2. Reefs to be better protected thanks to ecologically sound sunscreen One of the principal ingredients in sunscreens is zinc oxide. This compound is harmless to skin and also offers a high level of protection against the sun's powerful rays. However, it is often derived from natural sources found within coastal reefs. Thankfully, research at Imperial College London and Sheffield University has been ongoing to synthesize the production of zinc oxide. In April, these universities jointly announced they had developed a new technique which means this is now possible, helping to safeguard delicate marine environments for years to come. 3. Peer anxiety drops away in middle age, study finds A British survey of some 2,000 people found that people are much less anxious about what others think of them, on average, when they reach the age of 46. The study results were reported in the Independent and demonstrated that British people were able to stop being so concerned about how others perceived them by this age, suggesting that they were more content in themselves. In fact, 72 per cent of the people who responded to the survey reported that they were unapologetically themselves in their mid-40s without being held back by feeling they needed to conform so much. Brits are more self-assured in their 40s shutterstock/Olena Yakobchuk 4. Microplastic trap could help to clean up waterways Rivers, lakes and oceans all suffer when plastics are dumped in them. As well as taking a long time to break down, plastic products often release tiny particles as they do so. In turn, these are often ingested by marine life and therefore enter the food chain. New Atlas reported in April that a team at Hong Kong Polytechnic University had shown that a common bacterium can be used in a biofilm to capture these microplastics. It's hoped that the trapped material can be recycled – just like conventional plastic. 5. Traumatic memories can be weakened by new therapeutic model Science Daily reported in April that research in Texas was helping patients to overcome their most traumatic memories in a new way. The idea, as published in the academic journal Nature Neuroscience, is to reactivate hurtful or problematic memories so that therapists can either reframe them or help them to disappear completely. The approach helps to eradicate deep-seated fears which can already be treated at the moment but which often bubble up back to the surface over time. It's hoped that the method will create a more effective treatment pathway for those living with conditions such as post-traumatic stress disorder. 6. New rainforest natural reserve formed in Belize A 230,000-acre rainforest site in the central American country of Belize has been turned into a natural reserve thanks to a coalition of international organisations and local groups. It's hoped that the privately managed area of rainforest will serve to protect unknown numbers of species including the area's top predator – the jaguar. The Rio Bravo Conservation Management Area is part of a rainforest that stretches into Mexico and Guatemala, as well as covering much of Belize. The main aim of the project is to protect the area from deforestation, according to Science Times. A toucan in a Belize rainforest shutterstock/Ondrej Prosicky 7. Mindfulness interventions among students reduce stress, trial finds According to PsyPost, even relatively short mindfulness interventions among students will be of benefit to them in coping with psychological stresses. A trial among undergraduates found that brief periods of meditation were useful for all types of students. The trial focussed on Brazilian students and was published in the BMC Psychology journal. The study centred on students with no prior experience in mindfulness or meditation and studied their responses to 30-minute guided mindful meditations over a short, three-day period. RELATED: Mindfulness vs meditation – what's the difference 8. Healthy guts improve wisdom and fend off loneliness Gut health has long been known to have a physiological effect on people, perhaps impacting positively on their immune system. However, an interesting new study conducted by scientists at the University of San Diego has discovered that people with good gut health – a diverse amount of healthy bacteria in their digestive tracts – will often feel they are wiser, something that tends to present as feeling more satisfied in their life. Conversely, people who have poor gut health will often feel more socially isolated. It's thought that microbial diversity in the gut can have a profound effect on people's brain physiology. RELATED: How to heal your gut – 11 ideas to restore belly health 9. Chile to begin exporting green energy Although many countries have greener electrical production today than ever before, some – like Chile – are going even further. While major economies tend to have a mix of fossil fuel and renewable energy, Chile is already highly advanced with solar-powered technology, largely thanks to the amount of clear sunlight the country receives. According to the Financial Times, this has led the nation's energy companies to start thinking about how it might export its green energy to neighbours. Chile hit its 2025 target for renewable energy production five years early in 2020, and is still investing heavily in solar power, showing what can be achieved in a relatively short period of time. Thousands of solar panels in Chile's Atacama Desert shutterstock/abriendomundo 10. HIV vaccine is on the horizon The world has become accustomed to virology and vaccine efficacy in recent months but for decades there has been no vaccine available for HIV. However, the latest research is showing promising signs that a vaccine for HIV may soon become a reality. The International AIDS Vaccine Initiative and the Scripps Research Institute in California have been working on one, according to ABC News. At the clinical trial stage, the vaccine is showing all the signs of success – early findings indicating that it could be successful in as many as 97 per cent of cases. The trial is ongoing but researchers are hopeful that a breakthrough may occur when their final data is published for review. • 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 Biotechnology | Nature | Biology | Positive news Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

A new book explains how feeling awestruck can make you happier, healthier and more connected. By TEJA PATTABHIRAMAN on behalf of Greater Good Science Center. What is awe? We have all experienced it, even if we didn’t know what to call it. Whether we’re overlooking a beautiful view after a challenging hike or watching a new leaf grow on the plant we’ve been nurturing in lockdown, the feeling we get in that moment — amazed, inspired, transported — is what researchers call awe. In his new book, Awestruck, psychologist Jonah Paquette explains the process underlying the experience of awe and uncovers both its complexity and its value to our well-being. Walking readers through various scientific findings, he shows that awe helps improve our relationships, decrease our stress, and make us happier. By illustrating awe’s many benefits, Paquette gives us a reason to seek more awe experiences in our lives — and then shows us how to do it. How we experience awe An awe experience, as Paquette defines it, involves two primary components: encountering “vastness” and experiencing transcendence. Vastness happens when we come across a view (like a spectacular sunset) or concept (such as the existence of black holes) that is too incredible to fit into our current worldview, forcing us to expand our understanding of what is possible. Transcendence happens when we take in this new, awe-striking idea or image in front of us and try to make sense of it. Not only is awe a pleasant feeling akin to wonder, it also helps us to experience a different relationship with the world around us, says Paquette. When we are overcome with awe, he explains, we often experience a “small self” — the sense of our ego becoming smaller, and our needs, hopes and purpose more integrated with the people and environment surrounding us. RELATED: 8 reasons why awe makes your life better “Awe blurs the line between the self and the world around us, diminishes the ego, and links us to the greater forces that surround us in the world and the larger universe,” he writes. In that way, awe can serve a dual purpose, improving our well-being while bringing us together. The benefits of awe Like many positive emotions, awe can make us feel good. But awe goes beyond that, helping us to connect with others. Here are some of the main benefits of awe, as recounted by Paquette. 1. Awe decreases stress levels Awe has been shown to reduce stress levels in both the short term and the long term. In one study described in the book, researchers examined the impact of an awe experience on stress levels among both urban high school students and war veterans. Participants taken on a one-day river rafting trip had reduced levels of stress and symptoms of PTSD that were maintained weeks later. Critically, it wasn’t just spending time outdoors that seemed to lead to reduced symptoms, but nature’s specific ability to induce a sense of awe. The evidence supporting the link between spending time outdoors, experiencing awe, and lower stress levels “has become so persuasive that many physicians have begun to ‘prescribe’ time spent in nature or in green spaces, the way one might typically prescribe a new medication,” says Paquette. Awe decreases stress levels shutterstock/Zack C 2. Awe increases generosity and kindness In a study conducted at UC Berkeley, researchers had students spend a minute either gazing up in the middle of the campus’s eucalyptus grove or staring at a drab science building. When a “stranger” (actually, someone working for the researchers) walked by and “accidentally” dropped a box of pens, participants who experienced awe by gazing up at the trees were more likely to help the stranger collect the pens. Later, the same participants also scored lower on entitlement and demonstrated a higher degree of ethical decision-making. RELATED: Gazing at the stars – replacing your worries with wonder Other studies have also found a link between awe and generosity and kindness. Paquette suggests that these studies help explain why awe evolved: feeling awe makes us more willing to help those in need, and in turn increases our sense of connection to others. At a community level, looking out for everyone and placing collective needs above our own gives us a greater chance of survival. “By enabling us to feel connected to each other, form alliances, act generously, and explore new possibilities, it stands to reason that the story of humans would not be possible without awe,” he writes. 3. Awe makes us happier and more satisfied with life Paquette points readers toward numerous studies that demonstrate how awe can impact our mood. In one study conducted a few years ago, participants were shown a slideshow of either commonplace nature scenes (like an oak tree) or awe-inspiring nature scenes (like the Grand Canyon) and were asked questions regarding their mood both before and after the slideshow. Both groups showed improvements in mood, but those who watched the awe-inspiring slideshow reported a far greater improvement. “Not only is awe a pleasant feeling akin to wonder, it also helps us to experience a different relationship with the world around us.” While awe can make us happy in the short term, research has shown that this benefit lasts, too. In a study from UC Berkeley, researchers had participants track their mood and awe experiences over several weeks. They found that people experienced awe two times per week, on average, and that having awe experiences led them to have greater well-being and life satisfaction even weeks later. These are only a few among multiple studies that, according to Paquette, confirm our intuition: awe makes us feel good. By reducing stress, increasing generosity and improving our life satisfaction, awe really is good for us. How to experience awe in everyday life Given that awe has these benefits, says Paquette, we should try to experience it more in our everyday lives. Though many of us may only associate awe with special vacations or occasions — like graduation ceremonies or visits to the Grand Canyon — he describes numerous ways we can incorporate awe into daily routines (and help intensify the experience, too). Linger. When you catch yourself in awe, Paquette recommends sitting with that feeling for as long as possible. Though you may be tempted to move quickly onto the next thing, such as taking a photo or responding to a notification, try pausing first to soak in the surroundings for a bit longer. Soak up feelings of awe in nature Slow down. Create space for awe to emerge in the mundane. While you water your plants, tenderly check for new leaves and buds. While eating, consider the time and energy that went into the food in front of you. By slowing down and appreciating the patience and effort involved in habitual processes, Paquette assures us, we will find ourselves awe-inspired. RELATED: Mindful behaviour – 13 practical mindfulness tools Appreciate your senses. Tune in deeply to your awareness of color, texture, scent and sound. What do you hear? What do you see? While on a walk, stretching, or taking deep breaths, Paquette recommends we allow ourselves to sink into the senses that connect us to the world, and be in awe of what we find. Unplug. While many of us are dependent on technology for work or for communicating with others, it’s good to intentionally step away from the screen and give yourself the opportunity to connect with yourself. Somewhat counterintuitively, technology can make us feel more isolated and lonely by pulling us away from the present moment, Paquette explains. He suggests ditching the phone and taking a walk, visiting a park, or making a meal, all without taking a photo or sharing it on social media. “By reducing stress, increasing generosity and improving our life satisfaction, awe really is good for us.” Awe walks. Numerous studies have shown that spending time in nature lowers stress and improves our physical and mental health by decreasing blood pressure, enhancing focus, and strengthening our immune system. Experiencing awe is actually one of the main factors that make nature so powerful. Try taking an awe walk, intentionally seeking to be awed by your surroundings. RELATED: Connecting with nature Awe journaling. Paquette urges us to think back to our most awe-inspiring vacations, events and moments and take the time to document them. Where were you? Who was there? How did you feel? This simple practice may decrease your sense of time pressure, and make you more generous, as well. Why we need awe more than ever Paquette wrote this book before the pandemic started, but it seems more relevant than ever. As we approach the one-year mark of pandemic restrictions and the emotional strain they have come with, the tried-and-true ways to take care of our mental well-being, such as calling a friend, exercising, and meditating, can sometimes feel stale. Seeking awe is a unique way to reduce stress while simultaneously finding happiness and connection during this period. As Paquette helps us see, it doesn’t take much to experience awe. Just taking a walk in our neighborhood and observing our surroundings with intention can leave us awestruck and in a better state of mind. And, given how hard this time has been, we could all use a bit more of that. • Main image: shutterstock/Alxcrs 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 | Meditation | Volunteering Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish them with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu