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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.

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.

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 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 Key to Happiness | 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

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. 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. RELATED: How to Get Shit Done: 8 Productivity Hacks 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. 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. • JOIN US! Sign up to learn more about meditation and mindfulness • 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. “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?” 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: Why Can't I Focus? 8 Tips on How to Avoid Distractions 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? Takeaway: 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.

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

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. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? 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 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: 10 Benefits of Cultivating Peace and Quiet 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. The takeaway: skills you'll learn through meditation 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 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.

In the need for some feel-good news? Ed Gould shares his Top Ten round-up from the past month, from amazing seaweed water pods to a new alternative for coffee waste... 1. Mindfulness centre of excellence to open In an exciting bit of positive news for mindfulness fans, the University of London announced in April that it would open a centre of excellence in mindfulness in 2019. Academics believe it will bring together researchers from a wide range of disciplines to share ideas, with the goal of increasing the level of scientific evidence for all sorts of mindfulness-based practices. The university president said the centre would lead to world-leading research that would have a real impact on the global mindfulness debate. RELATED: 7 mindfulness tips for staying engaged 2. Seaweed drinking vessels set sail at the London Marathon! The organisers of the London Marathon have to deal with thousands of single-use water bottles (which, of course, can be an eyesore as well as an environmental headache). At this April's race, however, drinking pods derived from a biodegradable material were used for the first time. Now expected to be the norm, the use of seaweed-based drinking vessels could run and run... and run! Both completely edible and flavourless, the pods simply break in the mouth, releasing the fluid within. Smart stuff! .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%; } Water works: these pods could reduce plastic bottles 3. Could plastic help in the fight against climate change? OK, so plastic is rarely the source of a good news story, but this April, reporters at The Science Times bucked this trend. According to them, research at the Chinese Academy of Sciences' Institute of Metal Research has shown how certain plastic crystals can be harnessed to provide a refrigerating effect. If it works out, then the energy consumed by chiller cabinets, fridge-freezers and air-conditioning units could be vastly reduced, thereby helping to lower carbon-emitting fossil fuel usage. 4. Mother of pearl could be used to help bone repairs A 3D printing technique has been deployed by scientists to make mother of pearl for the first time, as reported in The London Economic. Tougher than many man-made materials, mother of pearl can be manufactured, but it's costly and involves some pretty nasty chemical processes. This new approach means a relatively cheap and safe way of making the material which can be turned into medical applications like artificial bones and implants. It's all down to the research of Professor Anne Meyer from the biology department at the University of Rochester. 5. A surprising alternative to palm oil In good news for anyone who checks their food for palm oil, two Scottish entrepreneurs have come up with a sustainable alternative to this pervasive foodstuff. Their eco-friendly approach is to use waste coffee granules (which are either thrown away or composted locally, at present). Working under the name Revive Eco, the pair are developing a process to extract and purify the oils found in coffee waste, which could then be used in cosmetics, food, and pharmaceuticals. Revive Eco has already gained £235,000 of funding for their idea from the Zero Waste agency in Scotland. Something brewing: could coffee replace palm oil? 6. Breakthrough found in the fight against Parkinson's disease Scientists at the University of Ontario in Canada have found a way to restore movement to patients with advanced stages of this debilitating condition. According to reports from the BBC, the team's brain implantation method has produced results which exceeded all expectations. They hope to turn their approach into a full treatment which will restore both mobility and confidence to sufferers. 7. Proton therapy to be deployed to save memories Using any sort of medical technique inside the brain to fight against tumours is tough. According to BT, this is particularly the case with younger patients but now safeguarding childhood brain activities – including protecting precious memories – will be possible thanks to the use of proton therapies. Already rolled out to adult patients on the NHS in the UK in April, the superior accuracy of the method should be able to help children with tumours to preserve the healthy parts of their brains, thanks to the Danish research which has pioneered the technique. RELATED: The Bright Side – positive news from March 8. Mindfulness is helpful for carers A report in Science Daily stated that the role of mindfulness should not be underestimated when it comes to people caring for others. In research undertaken at the University of Illinois, it appears that practising mindfulness techniques can help those offering care to relax and focus on the important job they're doing. By gaining mindfulness-based cognitive therapy skills, the researchers found that their work with veterans was most useful in reducing levels of stress. Care calmly: being mindful can help those looking after others 9. A huge clean up of Mount Everest has begun According to the Kathmandu Post, an operation to clear much of the rubbish which has simply been abandoned on the world's highest mountain got underway in April. Although other clearance campaigns have operated in the past, this one is on a much larger scale. The operation has already started to clear rubbish from Everest Base Camp but it should go on to remove around ten tonnes of material from the whole mountainside. 10. World's rainforests to be helped by drones According to the Evening Standard, drone technology could make a significant impact on the fight against global deforestation. Of course, trees help to capture carbon dioxide from the atmosphere and store it in their trunks. Therefore, speeding up the process of planting new ones can only help to combat climate change. Helpfully, an Oxfordshire-based start-up has been working on ways to do just that. It has deployed drones successfully in Myanmar to plant new trees in a mangrove forest, a global habitat which has been severely deforested in recent years. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

How exactly is Kundalini meditation more than religion or mere set of beliefs? Sonia Vadlamani explains how this energizing technique can offer a greater sense of awareness and purpose. At some point in our lives, many of us realize how we spend most of our days in a ‘default-mode’, as we keep reacting to the stimuli in the environment around us with minimal sense of control over the various events of the day. For instance, you may have noticed how often you fix your lunch absentmindedly or go about your work in an automated fashion – all without paying any real attention – yet feel drained by the end of the day. Meditation can prove to be an effective key to enhance our awareness. And Kundalini meditation could be a more intentional way to unleash one’s inner potential and improve focus. Indeed, practitioners of Kundalini meditation believe that every human being has life-energy or prana present within, which can be awakened with patience and dedicated practice. RELATED: 9 Science-Backed Benefits of Meditation What is Kundalini meditation? While the exact origin of Kundalini meditation is not known, its practice has been traced back to as early as 500 BC. Hinduism believes Kundalini to be a vast pool of energy visualized in the form of a coiled or sleeping serpent, resting at the base of the spine which is also the root chakra or muladhara. The seven chakras, including muladhara shutterstock/Olga Zelenkova Kundalini meditation was introduced to the Western world by Yogi Bhajan in 1968, who envisioned a new form of spirituality that connected ancient knowledge with the modern-era lifestyle. Purpose of Kundalini meditation The core philosophy underlying Kundalini meditation is to facilitate movement of energy through the body. The ‘coiled’ or static energy reserve generally refers to the unrealized potential that is inherently present in every human being. RELATED: Tummo Breathing and Meditation: a Guide A fundamental part of Kundalini yoga, Kundalini meditation is aimed at harnessing this large reserve of unutilized energy at the base of the spine. It works by enabling energy movement through the seven chakras – starting from the base chakra at the bottom of the spine – through the different parts of body – to the crown chakra situated atop the head, from where it eventually exits the body. “Kundalini meditation could be a more intentional way to unleash one’s inner potential and improve focus.” This movement of the life-energy symbolizes awakening of Kundalini, resulting in an expanded state of consciousness and improved mind-body-soul balance. Kundalini meditation also lowers stress levels and enables one to act in a focused and purposeful manner, rather than leading their lives in automation mode. Benefits of Kundalini meditation The research on Kundalini meditation is still in premature stages, but researchers and psychologists have begun to acknowledge its potential benefits when practiced regularly alongside the other integral elements of kundalini yoga. Some of the science-backed benefits of kundalini meditation include: Lowered stress levels Kundalini yoga can reduce production of cortisol levels upon consistent practice, as shown in a 2017 study by Jocelyn N García-Sesnich, et al. Thirteen participants who practiced kundalini meditation along with other components of Kundalini yoga regularly for a period of three months exhibited a significant reduction in stress and anxiety levels. Improved sense of well-being A study conducted by Suresh Arumugam showed positive impact on psychological sense of well-being and improved memory power, encouraging a more holistic approach towards health in the participants. Reduced anxiety levels An eight-week study trial by M. G. Gabriel et al showed lowered anxiety levels and significant reduction in depression symptoms with regular practice of kundalini yoga, offering promising results for treating conditions like Generalized Anxiety Disorder (GAD). Improved cognitive and emotional functioning Researchers Harris A. Eyre et al attempted to study the effect of a 12-week kundalini yoga intervention on mild cognitive impairment with declining age. The subjects exhibited improved memory levels, along with a significant decline in apathy levels and depressive symptoms. How to practise Kundalini meditation Practitioners of Kundalini meditation agree that the best results are achieved by starting small and proceeding gradually at a sustained pace, even if all you can dedicate to it is a few minutes daily. Here's how to get started: 1. Get comfortable Choose a quiet place where you're less likely to be distracted or disturbed. For best results, it's ideal to meditate at the same spot every day. Wearing neutral-toned, comfortable and loose-fitting cotton clothing is recommended. 2. Decide on a convenient time While there are no hard and fast rules about when to meditate, it would be best to practice it at the same time each day consistently, without disruption. Morning meditations work great for setting good intentions for the day ahead, while evening meditation is good for unwinding. Meditation right after a meal is not advised, as your body needs all the energy at this time for digestion. 3. Choose a meditation span Again, there's no set ideal duration here, it's up to you to decide. Anywhere between five minutes to an hour of practice. Starting smaller and gradually increasing the duration will help you to focus better, while fitting the practice into your schedule with ease. 4. Get into a comfortable position You could sit in lotus pose or a cross-legged position on a rug or on the floor, or in a straight-backed chair with your feet flat on the floor. It's important to keep your spine in upright position through the duration of meditation. Close your eyes gently and press your palms together over your heart in prayer pose. In the Lotus position shutterstock/Syda Productions 5. Introduce a mantra Chanting a mantra can help you direct your energy and focus better while you meditate. A commonly chosen bija or seed mantra for this meditation is “Sat Nam” which translates to “I am the truth”. Chant “Sat” as you inhale and “Nam” as you exhale. This or any other mantra you personally prefer can be chanted out loud or silently in your head. 6. Focus on your breath movement Energize your breaths as you chant the chosen mantra. Start with a slow and prolonged inhale till your lungs feel full, then slowly exhale till your lungs feel completely empty. Ideally, the inhales and exhales should be broken into four parts with brief pauses. “The core philosophy underlying Kundalini meditation is to facilitate movement of energy through the body.” Repeat the cycle. Observe as your breath moves through your body. If your mind begins to wander, bring your attention back to the breathing pattern and the chants. 7. Draw meditation to a finish Set an alarm for a predetermined duration of meditation, and continue the breathing and chanting cycle till the alarm rings. Finish with a deep inhale as you raise your arms above, and relax as you exhale. 8. Increase the frequency gradually As you gradually increase the duration of meditation and practice more consistently, notice the energy rising from the base of the spine, coursing up along the length of your spine and outside via the top of your head. The takeaway: Kundalini meditation Realizing your fullest potential with Kundalini meditation could prove to be a rewarding journey. Regular practise can enable you to act from a place of purpose and intent, as opposed to reacting to your thoughts and external stimuli. It can also prompt a state of mindfulness by breaking unhelpful automated patterns in your life, thus clearing path for creative pursuits and more joyful existence. Main image: shutterstock/Dymtro Flisak happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum Vedic meditation mantras | Tonglen meditation | Gratitude meditation Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

After suffering years of chronic pain, Jill Satterfield healed herself and developed her own unique practice: Vajra yoga and meditation. Sienna Saint-Cyr takes a deeper look at the method and the woman behind it. Most yoga practices involve breathing and movement. Some are body-based and focus little on the mind or proper breathing and movement. My first experience with yoga was this kind: the instructors showed off, while the others in class competed to see who could get into the more difficult pose. This level of competition and showboating didn’t center me, relax me, or bring me any sort of joy. It took years for me to discover that not all yoga was like the showy gym classes I’d taken. In fact, some instructors and practitioners take their methods to new levels by making the practice unique. There are many reasons to make a practice your own. Whether it’s body limitations, personal desire, or simply following your intuition. One woman, Jill Satterfield, created a method called Vajra Yoga & Meditation. In Vajra, she combines mindfulness, meditation, compassion, Buddhist philosophy, psychology, and yoga asana (pose/position of the body). Jill Satterfield: walking a different path Jill Satterfield's journey of discovering her own process began when she was fairly young, around the age of 19. She’d been diagnosed with chronic pain, and for years, doctors were unable to find the cause. She endured multiple surgeries and eventually, a doctor found the problem. Surgery repaired some of the issue — see the interview with Jennifer Raye — but it didn’t get rid of her pain. Later, Jill was told she’d have to live with the pain or take very risky steps to deaden her nerves. Jill had already explored movement and meditation and wasn’t going to take this bad news lying down. So, she decided to work with her mind, since that’s where the pain was being registered. After a few years of meditation and specific yoga practices, she managed to heal parts of herself that the doctors claimed wasn’t possible. This led her down the path of 35 years of what she coins “integrative healthcare”. RELATED: Healing trauma with yoga What Jill Satterfield has done – and continues to do – is combine many methods of yoga, meditation, relaxation, mindfulness, and so forth, to achieve her goals. Jill teaches internationally: she's a wellness program director, speaks and coaches, and is the founder of Vajra Yoga & Meditation and founder and Director of the School for Compassionate Action: Meditation, Yoga and Educational Support for Communities in Need. Indeed, Jill certainly knows her stuff! Shambhala Sun magazine (now Lion's Roar) named her one of the four leading yoga and Buddhist teachers in the United Kingdom. A happy and healthy life has more than one piece While there are many parts to her practice, one of Jill's methods I found helpful is called Checking In. Unlike some practices that have the practitioner focus solely on their breathing and body, during 'check in', Jill has the practitioner focus on the room as well: What temperature is it? Is there sound? What about smell? .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%; } Check out how to check in: Jill Satterfield's yoga © YouTube/Eckhart Yoga Jill's method broadens the space of which we can be aware of our surroundings and present in them while keeping focus inside the body as well. It’s more of a meditation to use throughout the day or right before your yoga session. Combining the meditation and physical yoga movements really assist with balancing the mind and body. “After a few years of meditation and specific yoga practices, Jill Satterfield managed to heal parts of herself that the doctors claimed wasn’t possible.” Jill Satterfield also teaches how to move from the inside out. Rather than the very body-based yoga poses I’d previously tried, Jill teaches how to set the mind and heart straight first, then go into the asanas. The difference is rather than a rigid body pose — a thing I struggle with constantly — the body is much softer. An example of this is in her Heart Opening sequence. The idea is to pull from a place of love within, then carry that into our poses. To push that feeling into our bodies and outward into our surroundings. Trying to feel peace from the actual pose has never worked for me. But beginning in the heart and moving outward into the body gives me the inner calm that leads me to feel filled with joy on a daily basis. The art of heart: Jill's Heart Opening seqeuence © YouTube/Eckhart Yoga Mindfulness practices for yoga and every day Adding in the Buddhist beliefs takes this practice to a place of even higher intent as it involves a lot more mindfulness than typical yoga. Buddhism is a way of living. Not just a belief, but daily actions. Being mindful means being aware of thoughts and actions. Buddha Net has a Five Minute Introduction to Buddhism where they explain some of the basic principles. Again, much of this is about mindfulness. RELATED: Do mindfulness apps work? To fully understand how all of these things work together and make Jill Satterfield’s practice so effective, I did some research on how mindfulness itself helps us achieve happiness. In 2012 Berkeley Science Review did a study on mindfulness and published the results. Once completed, researchers found what connects mindfulness with happiness. In their studies, they discuss something called the 'self-discrepancy gap'. What this gap is, is the space between our actual self and our ideal self. It's in this gap that we fill ourselves with self-judgment. These two views of self tend to contradict one another, thus creating negative emotions because our natural drive is to close the gap between these two selves: we want to be this but we’re really that. After an eight-week mindfulness-based, cognitive therapy (for depression relapse prevention) session, those that completed the mindfulness therapy had fewer discrepancies between their actual self and ideal self. In essence, the gap became smaller. “Being mindful – which includes being present in the mind and body – directly leads to happiness. It shatters this internal conflict of these two aspects of ourselves.” While the review goes into several reasons as to why this happened, it's clear that mindfulness helps us to be present. When we’re present, we’re focused on the here and now. This isn’t to say we can’t have goals, but the practice helps us honor who we are in the moment. It helps us to see that the gap between who we are and who we want to be isn’t as big as we thought. RELATED: Happiness is a journey, not a destination Being mindful — which includes being present in the mind and body — directly leads to happiness. It shatters this internal conflict of these two aspects of ourselves. How your body can teach you to be mindful The Berkeley Science Review brings me back to what Jill Satterfield shared in her interview with Jennifer. Jill knew that she needed to listen to her body and mind. That she needed to honor what her body was telling her it needed. She understood that the true healing would happen in her mind and carry out into her body. If you haven’t tried this type of yoga practice, or if, like me, you were stuck in classes of people showing off, I can’t recommend Jill Satterfield’s practice enough. She is supportive of people making their practices their own. She coaches as needed because she understands that we know what our bodies need. The more present we are in our bodies, the faster we can go about healing ourselves. Jill Satterfield serves as an example of what we can achieve when we honour our needs and use integrative therapy to heal. ● Main photo: Colorbox.com Portrait of Jill Satterfield: vajrayoga.com Written by Sienna Saint-Cyr Sienna Saint-Cyr is an author, advocate, and the founder of SinCyr Publishing. She speaks at conventions, workshops, and for private gatherings on the importance of having a healthy body image, understanding enthusiastic consent, using sexuality to promote healing, navigating diverse or non-traditional relationships, having Complex PTSD, and more. Sienna loves sharing her journey of healing and finding happiness with her readers. Along with writing erotica and romance, Sienna speaks at conventions, workshops, and for private gatherings on such sex-positive topics as a healthy body image, using sexuality to promote healing, and navigating diverse or non-traditional relationships. She writes for several websites. Find out more.

Sonia Vadlamani discusses why longstanding social connections matter for our well-being and happiness, and the key qualities that true friendship encompasses. Most of us will agree that friendships enrich our lives and make us happier. Additionally, research shows a positive correlation between intensity and quality of friendships and life-satisfaction, suggesting that we tend to benefit more from close associations and active social relationships that we can rely on. Conversely, researchers also agree that a lack of close social ties can impact our well-being and life-satisfaction. As social beings, we clearly feel the need to find our tribe, since we crave human connection and the sense of belonging that we derive from true friendships. So, how does one make the cut, as it might be, to become a true friend and not just a mere acquaintance? What makes a true friend? Most of us consider true friends as people who we can trust and rely on. Indeed, when I was down with COVID-19, some of my closest friends made it a point to supply fresh, homemade meals and remedies for me and my family members – regardless of their own shortcomings and personal situations – until I regained my strength well enough to be able to cook again. Clearly, this is not the sole criteria for the way I define my close friendships. Some of my strongest friendships were struck in the oddest of situations, like when an acquaintance offered me timely advice during a spontaneous emotional outburst, or when I met a knowledgeable and supportive fitness enthusiast at the gym. Over time and after extensive bonding, I began to consider these individuals as my real friends as well. Indeed, not all friendships are the same, and true friendships take shape in different ways for different people. We often attract friendships based on core traits which are important to us, like trustworthiness, honesty, etc. Jamie Gruman, author of Boost: The Science of Recharging Yourself in an Age of Unrelenting Demands describes this phenomenon as ‘relationship attraction’, wherein individuals choose their relationships based on common interests and core traits that they value the most. True friends will show unwavering support While there is a distinct set of qualities that we inherently seek from close social connections, most of us have never really taken a moment to consider what these are. Chances are, you’ve also sometimes wondered if you possess the qualities to build and maintain true friendships with like-minded individuals around you. 6 qualities of true friendship There are several characteristics that can help us distinguish close friendships from casual social ties. Identifying the essential traits of true friendship can also help you determine the social connections that are important to you and enable you to nurture lasting friendships. So, a true friend: 1. Prioritizes spending time together There’s no denying that we lead busy lives, and that the demands of our fast-paced lifestyle can leave us with too little time to be able to connect with friends. However, true friendships are based on the mutual desire to share experiences and spend quality time together. Close friends take a keen interest in each other’s lives. If you’re wondering if someone is a true friend, observe if they exhibit similar interest by asking questions about your day or following up on the topics discussed in previous meetings. “True friendships are based on the mutual desire to share experiences and spend quality time together. Close friends take a keen interest in each other’s lives.” Even if they haven’t met up in a while, real friends keep in touch via social media or messages in an effort to keep up to date regarding events in their lives. If a friend tries to maintain a close relationship with you despite the physical distance, and makes you feel heard and appreciated, they’re undoubtedly a true friend of yours. However, remember that it’s not their responsibility alone, and you should reciprocate the efforts as well to sustain the friendship. 2. Accepts you for who you are True friends will respect your choices and judgement even when they do not necessarily agree with you, since they trust your decision-making process. If they were to disagree with you, a true friend would offer constructive criticism objectively and gracefully. Furthermore, they will refrain from taking offense or exhibiting passive-aggressive behavior if you reject their advice. True friends accept you the way you are, and even encourage you to embrace your imperfections by bolstering your sense of self-worth and self-confidence. They believe in your wisdom and stand behind your decisions, instead of pushing you to think and act in the manner they want you to. How to be a better friend – 9 ways to improve your relationship The 8 types of friends we all need Understanding the power of friendship 3. Offers unwavering support While all of us may have traversed a rough patch at some point in our lives and no one is exempt from difficult times, how your friends react in such situations is a great way to identify true friendship. Real friends stay with you through difficult situations like trauma, setbacks, illnesses and grief. Contrary to fair-weathered friends who tend to be around only when you’re prospering in life, a real friend is always supportive and has got your back no matter what. A true friend will always tell you how it really is! shutterstock/CREATISTA “Good friends show up for the tough times,” reveals Varsha Mathur, a dating and relationship coach. While it’s easy for us to count on our friends to show up for the happy occasions and milestone events like birthdays and weddings, real friends also show up for the tough times. It could mean that their presence is warranted during a funeral, the search for a lost pet, a medical appointment that’s making you anxious, or simply to clean up after everyone has left the party. In fact, the lack of steadfast support could very well be one of the signs your friend doesn’t care about you. 4. Encourages you to be your best self A true friend takes interest in your personal growth and success. What's more, they encourage you to unleash your fullest potential and achieve your goals, even in the times when you don’t fully believe you’re capable of the same. While they accept you for the way you are, they’re also your biggest cheerleaders when you succeed. Instead of trapping you in constant criticism or negativity, real friends keep you accountable along the journey towards your goals and celebrate your accomplishments – big and modest ones alike. 5. Is honest and trustworthy True friendships are based on honest communication and mutual trust. Good friends not only listen mindfully without judgment, but also believe in open, positive communication when their advice is sought. They also offer their unbiased perspective to help one view a situation from a different vantage point, albeit with kindness and while being objective. “True friendships are based on honest communication and mutual trust. Good friends not only listen mindfully but also believe in open, positive communication when their advice is sought.” Real friendships require us to be our authentic selves and confide in each other – even if it makes us feel vulnerable. If your friend shares their personal feelings or thoughts with you, it means that they hold you in high regard and trust your integrity. Being a true friend requires you to be able to confide in your friend as well, as this shows that you place trust in the friendship too. 6. Can always bring some cheer and positivity An easy way to identify true friendship is to gauge how you feel when you spend time with a person. Real friends always make us feel special and valued. If you consistently feel good in their company, leave aflush with good vibes and a jovial mood after hanging out, and look forward to meeting them soon again, you likely have a true friend. In addition to supporting each other through difficult times, true friends also help us see the positive side of an adversity, by even adding in a little humour at times. Their cheerful disposition and positive outlook can help us deal with the curveballs life tosses along our way with greater ease. Takeaway: qualities of true friendship It’s important to bear in mind that everybody exhibits varying levels of these qualities in their relationships. Indeed, true friendships bring in a generous abundance of these qualities, thus enriching our lives and boosting our happiness levels and well-being. However, cultivating and exhibiting the characteristics stated above can help you identify your true friends and hone yourself into becoming a real friend as well. Being self-aware and taking some time for some honest introspection can help you examine your own behaviors, and actions, thus enabling you to decide if you need to up your ‘friendship quotient’ to nurture true friendships. • Main image: shutterstock/Giulio_Fornasar Do you agree with Sonia's list of qualities of true friendship? Is there any she missed? What would you add to the list? Let us know in the comments below. If you're interested in discussing friendship issues further, check out our forum on friendship, love and relationships. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Empathy | Communication skills | Loneliness | Trust | Moral Courage 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.

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

We all get down sometimes, but if you're stuck in a rut and thinking 'why do I hate my life', it's time to take action. Psychologist Stanislava Puač Jovanović shares 10 practical ideas to help put your life in perspective and turn things around so you can start loving living again. 'I hate my life!' Does this statement (or, rather, exclamation bellowed in agony) resonate with you now or in the past? Then you are not alone. Life can be joyous, exhilarating and breathtaking. However, it is also unpredictable. Challenges arise, we make poor decisions, difficulties get hurled our way. A part of life is to dislike some of it. You might have married the wrong person, and now you loathe your time together. Maybe you were hit by an economic crisis and cannot make ends meet. You may hate your job or have a terrible work life balance. Sometimes it seems only logical to hate your life. I lived in that state for many years. And I do not mean a teenage 'I hate my life!' exclamation when you embarrass yourself in front of the entire class. I'm talking about the darkest loathing of every waking moment. I know how your soul grows black when you feel inescapably hopeless and helpless. Why did I share that with you? Because I want you to know that what you will read is not empty talk. I have travelled the path, and I did so very recently. You, too, can swim back to the surface. How? Read on for some ideas on how to fight the antipathy you nurture towards your own life — and fall back in love with it. What to do when you hate your life: reclaim it Hating your life is not a pretty state to be in. Wrong choices and regret tend to put you off course. I remember when I noticed my life suddenly starting to lose all its colours. I felt lost. I was paralysed by the revulsion when I catalogued all my failures that made my life unenjoyable, to say the least. So, if you have had enough of loathing, start reclaiming your life. It may be a long road to travel. Still, you are bound to become sager afterwards — not to mention happier. If you are wondering what to do when you hate your life, here are the 10 steps you owe it to yourself to take: 1. Take time to reflect The first essential step you need to take is to understand why you're unhappy with your life. It may be obvious, like having a job that drains your energy and has no higher purpose whatsoever. In other instances, the source of your hatred may not be so obvious. It could be a group of aspects of your life, like an unsupportive family, lack of time for hobbies, overly expensive apartment, wrong profession, and so on. What to do when you hate your life? Reclaim it! Take some time to reflect on the topic and write down your thoughts. What it is exactly that you want out of your life? It would be best if you determined exactly where the loathing comes from. Because unless you know why you hate your life, it will be challenging to come up with how to find yourself again and start feeling more positive. 2. Determine what's in your power to change When you're done with the soul-searching from the first step, you should analyse the situation. What is it that you can control and change? And what is out of your hands? For example, if you're in an abusive relationship, there's little point in trying to make the abuser change. However, you can transform your perspective on things. You can gradually start refusing to think about your life and yourself as they dictate. Their insults do not have to be the building blocks of your identity. MORE LIKE THIS: Discover the 10 Keys to Happier Living Feeling Blue Or Clinically Depressed? 4 Things You Should Look Out For How to Stop Feeling Overwhelmed: 8 Strategies The Serenity Prayer, regardless of your religion, speaks about a pearl of universal and timeless wisdom: Grant to us the serenity of mind to accept that which cannot be changed; courage to change that which can be changed, and wisdom to know the one from the other 3. Remove unhelpful automatic thoughts Whatever your situation may be, chances are, the previous step led you to realise your thoughts are always in your hands. Indeed, it's the one thing we can always control, although this is a challenge in itself. We all have many automatic thoughts. Unfortunately, they are often unhelpful. Such maladaptive thinking patterns cause numerous disturbances and difficulties, as a cross-cultural study found. A straightforward example: if you keep thinking “why do I hate my life” then you are gearing your mind towards negativity. “If you're in a situation that makes you unhappy with your life, take time to work on forgiveness. If we replace our unforgiving emotions with empathy and compassion, our bodies and minds heal.” Work on removing such maladaptive thoughts. Challenge them, search for counterarguments. Come up with alternative statements, and start thinking them instead of the negative ones. For example, replace “I hate my life” with “It is in my power to create the life I want”. Remember: you are not your thoughts. Furthermore, a systematic review of nearly 70 scientific papers confirmed the power of self-talk. Positive self-talk can improve our performance, help with depression or anxiety symptoms, and increase our confidence. 4. Forgive and self-forgive If you're in a situation that makes you unhappy with your life, take time to work on forgiveness. An extensive review of studies on forgiveness found that if we find it in ourselves to replace the unforgiving emotions with empathy and compassion, our bodies and minds heal. And what about self-forgiveness? When you forgive yourself, you open the doors to growing as a person, a study revealed. According to Stanford University’s summary of recent findings in the field, self-forgiveness leads to: Wisdom Increased ability to focus, success, and higher productivity Better emotional health More quality relationships A sense of happiness and gratitude So, whether you’re feeling guilty for hurting another person, being in the wrong place at the wrong time, or for failing to stick to healthy habits, let go of self-hate. Letting go of loathing will help you release your energy for a fresh start and a new, happier life. It's time to be your own best friend and stop self-flagellation. 5. Practise gratitude When you are dissatisfied with your life, you probably have a bias towards seeing the negatives. It may be a strong mental habit, making you blind to the opportunities that are still there for you. However, if you're fed up with the hatred of your life, start practising gratitude. Focus on all of the good things in your life. Indeed, even in the darkest moments, there is something to be grateful for. Unhappy with life? Practise gratitude and enjoy the simple things It may be your memories and the wonderful moments you've had in the past. It could be your inner strength and perseverance. Look at nature and cherish its beauty. Take a moment to watch the morning and be thankful for seeing it. Savour. Then move gradually towards recognising other positives in your life — friends, family, your home, your job... find the good in everything you can. In that way, you train your mind to stop focusing on the loathsome aspects of your life. Scientific research has confirmed the benefits of gratitude on life satisfaction and happiness. Suddenly, you will start seeing the opportunities to turn things around. 6. Avoid comparisons Comparing yourself to others can make you vulnerable to anxiety, low self-esteem and depression. We're naturally inclined to compare ourselves to others. Social media makes it very difficult not to. However, what people showcase online is carefully corrected and selected to display only the best features. Trying to keep up with those fake standards is bound to make you hate your life. Even when you know images and posts are edited, they can still make you feel inadequate. “If you're fed up with the hatred of your life, start practising gratitude. Even in the darkest moments, there is something to be grateful for.” So, do not compare yourself. Direct your energy towards your authentic needs and wishes instead. Ask yourself — what would I want if I was not trying to keep up? What would I do if I did not care about praise, money, accomplishments, recognition? 7. Explore your passions Try to remember the last time you felt on top of the world. You were likely living in line with your principles and passions at that time. Now that you are not, you probably feel lost and 'I hate my life' has become your mantra. Therefore, venture on to explore and (re)discover your interests. Ask yourself: “What is it that I used to love doing and believed in?” “What would I want to do if I did not have to care about money or anything else?” MORE LIKE THIS: When Life Gives You Lemons, Try Lemonading How to Stop Beating Yourself Up: 7 Techniques That Work Happiness Is A Choice: 8 Ways To Choose It Today Search for the activities that give you something called flow state, a phrase coined by psychologist Mihaly Csikszentmihalyi. Flow is a state in which you get lost in an activity. You stop noticing time passing and you're 100% absorbed in what you're doing. Csikszentmihalyi’s research concluded that the more ‘flow’ you have in your life, the more resilience, well-being, and fulfilment you will enjoy. So, when you are feeling unsatisfied with life, remember what you used to love doing, or try new hobbies: maybe you will find something that reignites your flame. 8. Get support (and input) from your friends and family Hating your life puts you in a dark and, often, lonely place. You may be living under circumstances that isolate you. The heaviness of the feeling might be too much to hide or to share with others. Yet, being alone is a stressor on its own. It can make it too easy to ruminate about what you loathe about your life. Try to “prescribe” yourself socialising with people. Enjoy a casual coffee with friends or a heart-to-heart conversation about what worries you. Studies revealed that social support could help you step out of your head and gain a fresh perspective on things. Embrace family and friends when you're feeling unhappy with life 9. Look after yourself When you're in a state of hating your life, it often becomes difficult to take good care of yourself. However, the mind-body connection goes two ways. When you're sleep-deprived, sick, and physically weak, you become psychologically vulnerable, too. “Come up with alternative statements and start thinking them instead of negative ones. Replace 'I hate my life' with, 'It's in my power to create the life I want.” So, start looking after yourself. Sleep, exercise, get enough fresh air, eat healthy food. Scientific research has proven that physical activity helps lower the levels of stress hormones in your body. It also increases your ability to focus and use your intellectual skills better. As a result, you will gain clarity and better control over your emotions. Same goes for other acts of self-care. Give yourself plenty of self-love, even when you do not feel like it. Your future self will thank you. 10. Make a plan of action After all of the steps above, you're probably ready to make an action plan. Identify what makes you unhappy. Commit to making small steps to improve things. Each day, ask yourself: “What is it that I can do to move closer to my goal today?” The 'why do I hate my life' monster might raise its ugly head a few more times. However, stop sabotaging yourself. Do not allow it to stay in your head for too long. Remember — our time on this planet is limited. You do not want to spend whatever time you have left hating your life — you want to change it while you can. Takeaway: what to do when you hate your life Yes, you only get to live once. So, does it make any sense to hate your life? Is it not wiser to try and change it around? It may take some time, but if you use the rock bottom you're at right now to push yourself back to the surface, you will be able to say: “I survived”. You will start to love living again and enjoy every moment of it. • Images: shutterstock/Srdjan Randjelovic, shutterstock/Serhii Yurkiv, shutterstock/AlessandroBiascioli If you continue to feel low about life, this could be a symptom of clinical depression. If you experience any of the signs of this emotional disorder, make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you're under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting in our happiness forum Authenticity | Power of Purpose | Communication skills Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

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

Failure to self-validate can lead to problems such as impulsive behaviour and the inability to manage emotional responses. Psychologist Stanislava Puač Jovanović explores why many of us fail at self-validation and offers five ways to develop the skills to do it successfully. Most of us are great at validating others. We acknowledge their emotions, recognize effort and success, and support individualism and self-expression. However, the majority of us are equally lousy at self-validation. We all get angry, disappointed, sad, jealous, scared, demotivated. Ideally, one would accept and be able to regulate these emotions. Instead, many people immediately think: “I shouldn’t feel this way. I’m being ridiculous!” As a result, coping with different experiences becomes exceptionally challenging. Reactions seem to be out of control. If you struggle with similar issues, you probably haven’t mastered the art of self-validation. The ability (or inability) to validate ourselves intertwines with much of what we go through in life. In this article, we'll give you five ways to develop self-validation so you can get to grips with this essential skill. Why self-validation is essential In simple terms, self-validation is accepting your own internal experience: your thoughts and feelings. Validation and self-validation are widely acknowledged problems in psychology, philosophy and sociology. The roots of the problem of self-validation lie in the vital human need to be recognized and supported. • INTERESTED IN SELF-GROWTH? Sign-up for free courses in our happiness Academy • According to Iser’s work in The Stanford Encyclopedia of Philosophy, recognition has critical psychological importance. Others’ feedback is essential for one’s practical identity to form. We could also touch upon Hegel’s concept of ‘struggle for recognition’. In its simplest, it points us towards understanding the source of our need to be validated. When we are misrecognized by others, our relationship with ourselves is hindered or even destroyed. Self-validation is accepting your thoughts and feelings shutterstock/G-Stock Studio Such strength of humans’ need to be validated by others led many thinkers to voice the significance of self-validation. Rare is a psychologist or a philosopher that would dispute the ultimate value of autonomy and authenticity. The independence that comes with the capacity to be one’s own judge could be expressed with a quote by Fromm: “Obedience to my own reason or conviction (autonomous obedience) is not an act of submission but one of affirmation. My conviction and my judgment, if authentically mine, are part of me. If I follow them rather than the judgment of others, I am being myself.” - Erich Fromm, On Disobedience Real-life outcomes of lacking self-validation skills In slightly more practical terms, the inability to self-validate could lead to a range of adverse outcomes: Negating your thoughts and emotions could lead to a paradoxical effect in which you are even more affected by them, as research has demonstrated. When you deny and suppress your inner experiences, you lose control over them. You could think of it as an instruction to not think about a pink elephant. Your cognition still rests on the negated content. RELATED: Radical Self Care: 8 Ways to Put Your Well-Being First, Unapologetically You could face many adversities in your personal and professional life because a lack of self-validation can cause impulsive behaviour and emotional dysregulation. You could be more prone to risky behaviours, addictions, eating disorders, to name a few. Your interpersonal skills could also suffer, leading to a range of other problems in your career or relationships. Your love life and friendships could be chaotic, codependent and intensely challenging for everyone involved. “You could face many adversities in your personal and professional life as a lack of self-validation can cause impulsive behaviour and emotional dysregulation.” Finally, you might be vulnerable to depression, suicidal thoughts, anxiety, PTSD and other emotional disturbances. When you cannot validate yourself, you are driven to maladaptive coping. This, however, eventually leads you far away from well-being and mental health. Why do we have a hard time to self-validate? There is no definitive response to the question above. A few things could have happened. Attachment style If the inborn need to be safe, cared for, and recognized was unfulfilled, we might have become unable to self-validate. For example, you might have developed an anxious attachment style. How your parents interacted with you as a child serves as a blueprint for your adult relationships. You might not have learned to be self-sufficient and recognize your worth. As children, we need adequate support from our caregivers to develop a sense of security about our emotions, decisions and actions. Research reveals that people with an anxious attachment style have a strong need for social approval. In other words, they need others to validate them. Modelling Another option was that your caregivers did not make it possible for you to mimic self-validation. When we are children, we acquire many traits and habits by modelling. If your primary attachment figure invalidated themselves, you probably learned to do the same. Research shows that emotional and behavioural self-validation and self-regulation are skills that are transferred from a parent to a child. Adult trauma You might have also started doubting yourself due to a traumatic experience at any point in your life. Both anecdotal reports and scientific studies confirm that being a victim of abuse, for example, could make you doubt your self-efficacy and self-worth. Most importantly, your readiness to accept, experience and address your emotions could have been disturbed. When one is in an abusive relationship, they gradually lose their sovereignty. Self-validation becomes a distant memory. Five ways to develop self-validation Although the potential outcomes of a lack of self-validation sound rather bleak, you should not feel discouraged: it is a skill that can be developed. Even if your early experience geared you towards invalidating yourself, you now have the opportunity to change that. Here are five tips to develop self-validation. 1. Practise mindfulness Mindfulness and self-validation go hand in hand. You cannot validate what you don’t recognize. You need to develop a non-judgmental awareness of your experiences, as they happen and when they happen, to validate them. Being present is the first level of validation. This means acknowledging your inner experience without avoidance or distraction. Mindfulness will help you regain grasp over your emotions and build up strength to cope with them. • FIND YOUR TRIBE! Join our curious and caring community and make new friends • Evidence from fMRI studies supports this argument. Individuals who were grieving a loss of a loved one were taught mindfulness techniques for eight weeks. When they were tested afterwards, their scores revealed a significantly better ability to regulate emotions. They also had fewer symptoms of depression, anxiety and grief. fMRI suggested that the participants learned to gain cognitive control over their feelings. They were no longer overwhelmed by them. 2. Be brutally honest with yourself Being imperfect stings, we know. Accepting imperfection is exceptionally difficult for most people. Especially so if they were taught that being great at something equals being worthy. If your parents and social environment were too demanding, it might have resulted in unhealthy perfectionism. Such a form of perfectionism has adverse effects on mental health, as confirmed in empirical research. If your sense of self-worth is equated to being flawless, you might have a tough time even noticing (let alone accepting) your blemishes. Nonetheless, when you want to learn the art of self-validation, you need to be brutally frank with yourself. Notice the emotions and thoughts you don’t feel proud of. Admit to yourself your shortcomings. Own up to your genuine reactions and experiences. Yes, there will be many unpleasant facts. It’s alright – no one is watching. It's possible to develop self-validation skills shutterstock/Prostock-studio 3. Develop your emotional intelligence Although there are a few relevant emotional intelligence (EI) models, Goleman’s work is among the most popular ones. He proposes that EI consists of five constructs: self-awareness, self-regulation, social skill (being able to get along with others), empathy and motivation. You can notice how EI is necessary for your ability to self-validate. With EI comes the ability to reflect on your experiences and emotions. Luckily, EI is a skill that can be learned. Therefore, to master self-validation, start developing your EI. When you can accurately name what you are feeling, you can then start to acknowledge and accept your emotional response. As a result, you will build healthy relationships with others without needing their recognition to feel good or motivated. You will build emotional autonomy. 4. Connect with your body’s responses Some people have grown so detached from their inner world that they need to tap into their bodily reactions first. In this regard, some elements of body-centred psychotherapies could be used. According to this group of approaches to psychotherapy, the body is not just something we have. We are our bodies. “Mindfulness and self-validation go hand in hand. You cannot validate what you don’t recognize. You need to develop a non-judgmental awareness of your experiences, as they happen and when they happen.” This means we live as a whole, as an inseparable totality of body and mind. When we learn to validate who we are and what we experience, we should include our body’s responses into the equation. Where are your emotions? What does your body do when you feel in a certain way? How does it respond to people and events? What is it trying to tell you about yourself? You could try a body awareness meditation to help you get started. A combination of body awareness with mindfulness and accurate, honest reflection we suggested above will help you develop a sense of being rooted inside of your own experience. 5. Self-validate by acknowledging your past experiences The final piece of advice in developing self-validation skills is to learn to validate yourself by acknowledging your past experiences. They fused within yourself and made you into who you are now. You now need to practice recognizing both positive and adverse experiences – and their consequences. RELATED: How to Stop Beating Yourself Up: 7 Techniques That Work How will this help you practise self-validation? Let us say that you had an intense reaction to your partner’s criticism of something you did. Try not to think: “You acted like a cuckoo there!” You could self-validate this reaction by saying: “It’s understandable that you felt this way. Your mother/father would punish you harshly for failures, and you are still overly sensitive to criticism”. Use meditation to connect with body's responses shutterstock/Anatoliy Karlyuk Such a validation does not mean that you condone erratic behaviour. It means that you allow yourself to feel whatever it is that you are feeling. You also name the emotion and understand its cause. These are the first steps to get into a self-validating mindset. Additionally, these are the first steps towards growing as a person. These five steps build up towards self-validation development as taught in dialectical behaviour therapy (DBT). According to DBT, there are three steps to validate yourself and your emotions – acknowledge, accept and understand. This worksheet could help you practice self-validation in everyday situations, as well as with more intense or past emotions. Self-validate to autonomy Self-validation is freedom. Freedom to experience life as it is (yes, the ugliness, too). It gives you self-determination in picking your path. You get to do it independently of others’ influence, be it conscious or subconscious. When you learn to rely on yourself for validation, you gain the liberty to be genuine and own your experiences. Therefore, in the spirit of autonomy that we are propagating here, we invite you – acknowledge yourself and allow your authentic Self to exist! • Main image: shutterstock/Victoria Chadinova 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 supporting others in our happiness forum ■ develop 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.

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.

The news agenda is still being dominated by Coronavirus, but let's remember that there are still great things happening around the globe. Ed Gould shares his Top Ten round-up from March to uplift and inspire you. The world went through a big change in April as many countries around the world adjusted to a new way of living. Of course, much of the mainstream media only carried stories relating to the global pandemic but there were many other stories of hope and happiness, too. Here are our Top 10 from the month. 1. Plants are all of a glow, according to science The Guardian and many other media outlets reported the happy news that plants can be made to glow in the dark. Scientists from Imperial College London have come up with a commercial means of engineering plants so they will emit light as they grow. This potentially means that we could use less electrical lights in our homes in the future and rely on house plants instead. The technique uses the same sort of bioluminescence found in certain species of fungi to make glow-in-the-dark foliage. 2. Global surge in turtle activity Turtles all over the world are taking to beaches in greater numbers. It seems that the reduction in people visiting the sandy beaches turtles choose to lay their eggs in has meant an increase in females have come ashore to do just that. Reports from all over the world have suggested that turtle numbers will be on the rise in the foreseeable future because currently people are not disturbing these marine creatures. According to David Godfrey, executive director of the Sea Turtle Conservancy, the rise in turtle activity is directly related to the recent changes in human behaviour. Flippin' good: turtles are coming ashore more shutterstock/Neophucket 3. Contact lens technology could help those with diabetes Medical technology is often used to assess chronic conditions and this is certainly the case with diabetes. In a novel twist, a biocompatible polymer has been deployed on contact lenses for the first time to give those living with diabetes some real insight into their blood sugar levels. Rather than taking a kit out to check themselves, people can use the technology simply by blinking. The lenses will allow for up-to-the-minute assessments to be made with ease. 4. Mindfulness linked to forgiveness by science The scholarly journal Emotions published a new paper on MBSR techniques and their links to forgiveness and forgiving attitudes in April. According to PsyPost, the study, which was conducted by a professor at Radboud University Nijmegen in the Netherlands, focused on the way mindfulness can play a big part in our interpersonal relationships. The study discovered that people who listened to guided mindful-attention instructions went on to show higher levels of forgiveness regarding past offences than a sample group. RELATED: How to practise forgiveness 5. Poll finds people love working from home A survey undertaken in India, the UK, Brazil, Germany, the US, Australia and New Zealand has found that most office employees prefer working from home. The temporary requirement in many places to do so has meant some adjustments but, according to the New York Post, two-thirds of respondents liked the fact that they were spending less time and money commuting. The OnePoll survey also found that most people liked the flexibility it offered as well as the environmental benefits it has brought about. When work works: home office shutterstock/Rido 6. Coal use for electrical power on the wane Coal is one of the worst fossil fuels for the amount of carbon it releases into the environment. In April, coal-powered electrical production hit an all-time low in the UK according to reports in the British press. What was less widely reported was the fact that within seven days of one another, both Austria and Sweden closed their remaining coal-powered electrical plants for good. According to Inhabitat, both countries have achieved this feat ahead of target. Belgium has already gone coal-free and France looks set to be the next major economy to finally end coal use by 2022. 7. Alzheimer's treatment developed in the form of a spray A report in Interesting Engineering suggested that a Japanese team may have come up with a very innovative way of treating the effects of Alzheimer's disease. The idea is to focus on a protein in the brain known as the tau protein. In people with dementia, this protein is known to build up. The researchers added the protein to a harmless virus and gave it to mice in the form of a nasal spray. Instead of accumulating, the tau proteins were identified as a threat by the mice's immune systems. This, it is hoped, will mean a treatment for people can soon be developed which will work in a similar way. RELATED: Cognitive impairment – 5 ways to reduce the risks as you age 8. Breakthrough means good news for US coral reefs According to CNN, for the first time the Florida Aquarium has been able to grow a coral outside of its natural environment. Specifically, the biologists there have reproduced a ridged cactus coral in a tank under human care. The reefs around Florida have faced major disease over recent years and it's hoped that growing corals in this way will help to save them for future generations, perhaps allowing for them to be released back into the wild. 9. Mindfulness helps to avoid sporting injuries There may not have been much sport going on in April but that hasn't stopped a team of researchers from Dundee in Scotland, Tehran in Iran and Springfield in the US from working on how mindfulness can be linked to fewer sports injuries. Their work focused on elite footballers aged between 16 and 19. It found that if mindfulness techniques are incorporated into the training schedule, the outcome is fewer injuries on the field. Amazingly, as many as 40 per cent fewer injuries were found in those who took part in mindfulness training compared with those who did not. Mindfulness can reduce sporting injuries shutterstock/Monkey Business Images 10. Antibodies become the focus in mental health research Conditions like obsessive-compulsive disorder have been treated in a variety of ways over the years but research into them has rarely focused on things like antibodies in the same way that a viral infection might be. That said, researchers are now looking into the role certain antibodies play in mental health. Scientists from Queen Mary University of London and the University of Roehampton have recently published their findings into a protein called Immuno-moodulin which is known to be associated with Obsessive Complusive Disorder. They found that anxiety could be reduced if antibodies were present that could deal with the protein effectively, offering hope to sufferers of many different conditions. ● Main image: shutterstock/Sathianpong Phookit What's your favourite feel-good news story from the past month? We'd love to hear your what you think below. Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

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”. RELATED: How to Stop Beating Yourself Up: 7 Techniques That Work 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 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.

Meditation hat viele wissenschaftlich nachgewiesene gesundheitliche Vorteile: Von Stressreduzierung bis hin zur Verringerung von Angstzuständen - Calvin Holbrook betrachtet die neun wichtigsten Vorteile einer Meditationspraxis. Mit der zunehmenden Beliebtheit von Meditation im Westen steigt auch das Interesse der Wissenschaft an ihr und damit die wissenschaftlich nachgewiesenen Vorteile von Meditation. In einer Welt, die sich zunehmend chaotisch anfühlt, wenden sich immer mehr Menschen der Meditation als Gegenmittel zu einem Multitasking orientierten, abgelenkten Lebensstil zu. Durch Meditation können wir unser geistiges und körperliches Wohlbefinden steigern. Der Ursprung der Meditation reicht lange zurück. Die frühesten schriftlichen Aufzeichnungen, die Veden des alten Indien, sind aus dem Jahr 1500 v. Chr. Verschiedene Meditationsstile haben unterschiedliche Techniken und Ziele und können daher nicht unbedingt miteinander vergleichen werden. Es lohnt sich also bei der Auswahl einer Meditationstechnik genauer hinzusehen. Eine davon ist die Achtsamkeitsmeditation, bei der man sich auf den gegenwärtigen Moment und die aufkommenden Gedanken, Emotionen und Empfindungen konzentriert aber sie nicht bewertet oder sich von ihnen mitreißen lässt. Ein weiterer wichtiger Stil ist die Mettameditation - Metta ist Sanskrit und bedeutet Herzensgüte oder liebende Güte. Dieser Stil leitet sich aus der buddhistischen Vipassana-Tradition ab und konzentriert sich auf universelle Liebe und Mitgefühl für andere. Viele Menschen praktizieren diese Formen heute. Die Wissenschaft unterstützt jetzt die gesundheitlichen Vorteile der Meditation - sowohl geistig als auch körperlich -, die Menschen seit Jahrtausenden instinktiv verstanden haben. Die aktuell am häufigsten untersuchte Meditationsform ist die Achtsamkeitsmeditation, da sie in Form des MBSR - Meditationsbasierte Stressreduktion - eine formales und standardisiertes acht Wochen Trainingsprogramm hat, das sich für wissenschaftliche Zwecke durch diese Standardisierung bestens eignet. Der auf Achtsamkeitsmeditation basierende kostenlose MBSR Online Kurs ist auf englisch in unsere happiness Akademie verfügbar. Was sind die Vorteile der Meditation für die mentale Gesundheit? Aufgrund dieser wissenschaftlich nahegelegten Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen, darunter: Stress Angststörungen Depressionen Schlafstörungen Das Glücksempfinden steigern Positives Denken fördern Beziehungen verbessern Steigerung der kognitiven Fähigkeiten Die Wissenschaft hat auch Hinweise darauf aufgezeigt, dass regelmäßige Meditationsübungen die Funktion des Gehirns verbessern und sogar dessen Strukturen verändern können. [2] Daher ist der Platz den Meditation zur Steigerung des Wohlbefindens und der Zufriedenheit sowohl des Einzelnen als auch der Gesellschaft insgesamt einnimmt, naheliegend. Absolute Gewissheit ist im wissenschaftlichen Kontext schwierig, da durch die Studien und Versuche eine Theorie bestätigt wird, bis es eine bessere Theorie gibt, die das Ergebnis differenzierter erklärt. Wer sich für den aktuellen Stand der Wissenschaft in diesem Bereich interessiert und die Probleme, Herausforderungen, Kritiken aktueller Studien und den faszinierenden offenen Fragen und erstaunlichen Hinweise, dem sei das Buch "Altered Traits" von Daniel Goleman und Richard J. Davidson. [1] Was sind die Vorteile der Meditation auf die körperliche Gesundheit Wissenschaftler*innen begannen in den 1950er Jahren damit, die Auswirkungen der Meditation auf Geist und Körper zu untersuchen. [3] Diese frühen wissenschaftlichen Ansätze weisen jedoch Mängel auf. In neueren Studien wurden zunehmend moderne Techniken wie EEG und fMRT eingesetzt. So kann das Gehirn vor, während und nach der Meditation gescannt werden, wodurch die Zusammenhänge zwischen Meditation und physiologischen und psychologischen körperlichen Veränderungen eingehend untersucht werden können. "Aufgrund wissenschaftlich nahegelegter Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen." Im Jahr 2013 veröffentlichten Forscher*innen der John Hopkins University einen wissenschaftlichen Aufsatz, indem sie 47 gut konzipierte Studien zum Thema Meditation identifizierten, die zuverlässige Ergebnisse gebracht hatten. Anhand dieser Studien kamen sie zu dem Schluss, dass Meditation bei einigen Formen von Depression und Angstzuständen genauso wirksam sein kann wie Medikamente. [4] Und tatsächlich unterstützt eine wachsende Zahl von Wissenschaftler*innen die Vorteile der Meditation. Schauen wir uns also neun der wichtigsten psychischen und physischen Vorteile einer regelmäßigen Meditationspraxis auf die Gesundheit genauer an. 1. Stressreduzierung Ärzt*innen beginnen zu verstehen, wie Stress eine Hauptursache für viele körperliche Beschwerden wie Herz-Kreislauf-Erkrankungen ist. [5] Einer der Hauptvorteile der Meditation besteht in der effizienteren Stressbewältigung und der daraus resultierenden Entspannung für Körper und Geist. Doch wie funktioniert Meditation? Untersuchungen an Patient*innen mit PTBS (posttraumatischer Belastungsstörung) zeigen es [6]: durch den Ausgleich des Nervensystems die Verbesserung der Gehirnkohärenz die Wiederherstellung des hormonellen Gleichgewichts Es gibt eine Vielzahl anderer, wissenschaftlich gestützter Forschungsergebnisse, die darauf hindeuten, dass die Stressreduktion ein entscheidender Vorteil der Meditation ist. Eine zweimonatige Studie mit Schwerpunkt auf Achtsamkeitsmeditation ergab, dass diese die durch Stress verursachten Entzündungsreaktionen reduziert [7]. Studien haben wissenschaftlich nahegelegt, dass Meditation Menschen hilft, besser mit Stresssituationen umzugehen [8] . Stress stoppen: Achtsamkeitsmeditation kann diese Gesundheitsgefährdung verhindern 2. Reduziert Angststörungen Daraus folgt, dass ein niedrigeres Stressniveau durch Meditation auch dazu beiträgt, Ängste zu verringern. Eine 2012 durchgeführte Studie mit fast 2.500 Teilnehmenden konnte zeigen, dass eine Vielzahl unterschiedlicher Meditationsstrategien dazu beitragen kann, das Angstniveau zu senken [9]. Eine weitere Studie aus dem Jahr 2014 mit 1.300 Erwachsenen zeigte, dass auch Transcendental Meditation® (TM) Angstzustände abbauen kann, und der Nutzen war bei den Teilnehmenden am größten, die mit dem höchsten Anspannungslevel begannen [10]. Eine weitere achtwöchige Studie zur Achtsamkeitsmeditation zeigte ebenfalls, dass die Teilnehmenden ihre Angstzustände reduzierten. Darüber hinaus hatte die Meditation weitere Nutzen. Die Vorteile der Meditation wirkten sich außerdem auf die Verringerung der Symptome von Angststörungen wie Phobien, sozialer Angst, Zwangsstörungen, paranoiden Gedanken und Panikattacken aus [11]. VERWANDTES THEMA: Panikattacken: Zwölf Tipps, die der Angst den Schrecken nehmen 3. Geringeres Risiko für Herzerkrankungen Hoher Blutdruck ist ein anerkannter Risikofaktor für koronare Herzerkrankungen. Eine in einer Zeitschrift der American Heart Association veröffentlichte Langzeitstudie ergab, dass Meditation das Risiko für Patient*innen mit Herz-Kreislauf-Erkrankungen wie Arteriosklerose, Myokardischämie und Arteriosklerose sowie das Risiko für Herzinfarkte senkte. Im Vergleich zu einer Kontrollgruppe in einer ähnlichen körperlichen Verfassung, die nicht meditierte, wurde das Risiko um 48 Prozent gesenkt. Die 2012 vom Medical College of Wisconsin in Milwaukee durchgeführte Studie kam zu dem Schluss, dass die zweimal tägliche Anwendung von Meditation Afroamerikaner*innen mit Herzerkrankungen dabei half, das Risiko für Tod, Herzinfarkt und Schlaganfall zu senken. Meditation half auch, den Blutdruck, Stress und Ärger bei einer Gruppe von Patient*innen zu senken, im Vergleich zu einer Gruppe von Patient*innen, die nicht meditierten und nur an Kursen zur Gesundheitserziehung teilnahmen [12]. 4. Verbesserung der kognitiven Fähigkeiten Jüngste Studien mit einer Gruppe von Teilnehmenden zwischen 55 und 75 Jahren haben gezeigt, dass Techniken der Achtsamkeitsmeditation die zielgerichtete visuelle Aufmerksamkeitsspanne verbessern [13]. Darüber hinaus ergab eine Überprüfung verschiedener Studien aus dem Jahr 2014, dass sogar unterschiedliche Meditationsstile die Aufmerksamkeit, das Gedächtnis und die geistige Schnelligkeit älterer Freiwilliger erhöhten [14]. Diese Studien legen nahe, dass Meditation die Fähigkeit haben könnte, altersbedingten kognitive Beeinträchtigung auszugleichen oder möglicherweise die kognitive Funktion bei älteren Erwachsenen zu verbessern. 5. Schmerzlinderung Die Wissenschaft konnte durch Forschung zeigen, dass diejenigen, die meditieren, eine größere Fähigkeit aufweisen, mit z.T. chronischen Schmerzen umzugehen, und sogar verringertes Schmerzempfinden erfahren können. In einer 2014 veröffentlichten, groß angelegten Studie wurden die Auswirkungen regelmäßiger Meditation bei 3.500 Teilnehmenden untersucht. Die Studie schloss, dass verringerte chronische oder intermittierende Schmerzen durch die Meditation erreicht worden waren. "Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glücksempfinden zu steigern." Eine weitere Studie aus dem Jahr 2011, die im Journal of Neuroscience veröffentlicht wurde, ergab interessante Ergebnisse zum Schmerzempfinden. Einige Teilnehmer*innen hatten zuvor vier Tage Achtsamkeitsmeditationstraining erhalten, die Kontrollgruppe nicht. Anschließend verwendeten die Forscher MRT-Scans, um die Gehirnaktivität bei den Teilnehmenden zu beobachten, während sie einen schmerzhaften Reiz erfuhren. Meditierende Teilnehmende wiesen eine erhöhte Aktivität in den Gehirnzentren auf, die die Schmerzen kontrollieren. Gleichzeitig berichteten sie von einer 40% geringeren Schmerzintensität und 57% geringeren unangenehmen Schmerzerfahrung [15]. 6. Verbesserter Schlaf Während die Wissenschaft des Schlafes in gewisser Weise ein Rätsel bleibt, wissen wir, dass Schlaf für unsere Gesundheit und unser Wohlbefinden von wesentlicher Bedeutung ist [16]. Die Studie aus dem Jahr 2015 verglich zwei auf Achtsamkeit basierende Meditationsprogramme, indem sie die Teilnehmer zufällig einer von zwei Gruppen zuordnete - eine, die Meditation praktizierte, und eine, die Meditation nicht praktizierte. Eine Studie ergab, dass der Vorteil der Meditation für die Teilnehmenden war, dass sie früher einschliefen und länger schliefen als diejenigen, die dies nicht meditierten. [17]. Strandleben: Meditation bringt viele gesundheitlichen Vorteile mit sich 7. Mit dem Rauchen aufhören Meditation bringt auch weitere, indirekte gesundheitliche Vorteile mit sich. Beispielsweise kann Meditation hilfreich dabei sein, das Rauchen aufzugeben. Somit wird das Risiko von durch Rauchen bedingte Krankheiten und gesundheitliche Beschwerden verringert. Die Wirkung regelmäßiger Meditationen ist kumulativ. Wenn der Stress abnimmt, wird der Impuls zum Rauchen verringert. Eine Studie mit Menschen, die täglich meditierten, ergab, dass 50 Prozent nach zwei Jahren das Rauchen aufgegeben hatten und weitere 30 Prozent ihren Tabakkonsum signifikant gesenkt hatten [18]. 8. Steigert das Glücksempfinden Studien an der Universität Kyoto ergaben, dass der Precuneus-Bereich des Gehirns bei Menschen, die sich als glücklich und optimistisch einschätzten, größer war als bei Menschen mit einer negativeren Lebenseinstellung. Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glück zu entwickeln. Dr. Wataru Sato sagt dazu, dass wir jetzt verstehen, dass Meditation die graue Substanz im Precuneus erhöht. Es wird also möglich sein, wissenschaftlich fundierte Programme zu entwerfen, um ein glücklicheres Gehirn zu entwickeln [19]. 9. Das Wohlbefinden und die Zufriedenheit von Mitarbeitern verbessern Kontemplative Praktiken wie Achtsamkeitsmeditation und Achtsamkeits- oder Dankbarkeitsyoga können für Unternehmen hilfreich sein, um das Glück und die Gesundheit ihrer Mitarbeitenden zu steigern: Eine glückliche, gesunde Belegschaft ist ein Schlüssel zum Erfolg eines Unternehmens. Nach einem Achtsamkeitskurs (MBSR) für 600 ihrer Mitarbeitenden stellte das Unternehmen Transport for London fest, dass 80 Prozent eine Verbesserung ihrer Beziehungen festgestellt hatten und sich entspannter fühlten. Zudem fühlten sich mehr als die Hälfte bei der Arbeit glücklicher und 64 Prozent erlebten bessere Schlafmuster. Ein weiterer Vorteil der Meditation für den das Unternehmen war, dass die Abwesenheitsquote aufgrund von Krankheit und Stress um enorme 71 Prozent sank. Weitere Vorteile von Meditation: eine glücklichere und gesündere Gesellschaft Indem Meditation uns ermutigt, uns auf die Gegenwart zu konzentrieren, beruhigt sie uns und befähigt uns, ein glücklicheres Leben zu führen und alle Schwierigkeiten des Lebens zu bewältigen. Die Wissenschaft zeigt, dass Meditation nicht nur eine wirksame Therapie für viele häufige Krankheiten ist, sondern auch dazu beiträgt, dass Menschen ihr Glücksempfinden verbessern. Außerdem steigert sie ihr Mitgefühl für andere und ihr eigenes körperliches und geistiges Wohlbefinden. Dies alles führt zur Entwicklung eines mitfühlenden, blühenden und belastbaren Menschen in unserer Gesellschaft. Meditation lernen ist schnell und einfach möglich. Es gibt eine Reihe von kostenlosen Meditations- und Glücksapps, aber auch der in der happiness Akademie auf englisch angebotene MBSR Kurs bringt einem verschiedene Meditationstechniken wie die Achtsamkeitsmeditation, Metta also die MEditation der liebenden Güte oder den Bodyscan näher. In unserem Forum hat unsere MBSR und Meditationslehrerin Tine verschiedene geführte Meditationen und Meditationen für Anfänger zusammengestellt. Sie steht dir bei Fragen mit Rat und Tat zur Seite und freut sich über neue Tipps und Beiträge im Forum. ● Quellen: [1] https://www.richardjdavidson.com/altered-traits [2] https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#1f51d33e1465 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253124/ [4] http://www.hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression [5] https://www.bbc.com/future/article/20120619-how-stress-could-cause-illness [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747539/ [7] https://www.sciencedirect.com/science/article/pii/S0889159112004758 [8] https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 [9] https://onlinelibrary.wiley.com/doi/abs/10.1002/da.21964 [10] https://www.ncbi.nlm.nih.gov/pubmed/24107199 [11] https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program [12] https://www.sciencedaily.com/releases/2012/11/121113161504.htm [13] http://dx.doi.org/10.1007/s12671-015-0482-8 [14] https://www.ncbi.nlm.nih.gov/pubmed/24395196 [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090218/ [16] https://www.medicalnewstoday.com/articles/325353.php [17] https://www.ncbi.nlm.nih.gov/pubmed/26390335 [18] http://www.hindawi.com/journals/crp/2011/537101/ref/ [19] http://www.kyoto-u.ac.jp/en Im englischen Original von Calvin Holbrook Calvin ist Journalist und der Editor des englischen happiness Magazins, Künstler und Liebhaber von alten Dingen. Er liebt es zu Schwimmen, macht Yoga und tanzt gerne zu House- und Techno-Musik. Hier erfährst du mehr über ihn.

The recent discovery of the gut-brain axis has brought a deeper understanding to how digestion and food affects our mood and health. Allison Clark explains the gut-brain axis and offers practical suggestions on how you can improve it – and therefore your overall health. Ever wonder why you have butterflies when you’re nervous? Or why you feel like you have a knot in your stomach when you’re sad? Or, perhaps, why stress or anxiety trigger digestive problems? Well, the answer may not be in your head but rather your gut. What is the gut-brain connection? Scientists have recently discovered what they call the gut-brain connection or gut-brain axis. This is the two-way communication between the nervous system in our gut (enteric nervous system) and the central nervous system. The gut-brain axis also involves our immune systems, as well as hormones. The major players in the gut-brain axis are the vagus nerve and the gut microbiome. The vagus nerve is the body’s largest nerve and runs from the brain stem all the way down through the entire digestive system. It regulates not only our digestion, but also hormones produced in the gut. It forms part of the autonomic nervous system that includes the sympathetic (fight or flight response) and parasympathetic (rest and digest) nervous divisions. Another key aspect of the gut-brain connection is the gut microbiome, which consists of more than 100 trillion microorganisms that live in our intestine. These microorganisms play a major role in various aspects of our health, including digestion, vitamin synthesis and immune system regulation. This means that while stress, anxiety and depression can influence digestive function – such as how fast we digest food and pain – our gut health can also influence our mood (which explains why we get butterflies in our stomach when we’re nervous or anxious!). Love your gut: understanding the gut-brain axis Recent evidence shows that the microorganisms that reside in our intestines regulate the production of various neurotransmitters such as glutamate, gamma aminobutyric acid (GABA), serotonin and dopamine, especially in response to stress and anxiety. Conversely, stress can reduce the amount of beneficial bacteria we have in our intestines which can negatively affect our health. Interestingly, an estimated 95% of serotonin is produced in our intestines, and certain gut microbes can influence serotonin production in intestinal cells. Some intestinal bacteria can also produce molecules short chain fatty acids (SCFA) that also regulate neurotransmitter synthesis. RELATED: Happiness hormones – the neurochemicals of happiness The gut microbiome may also play an important role in brain development and function, certain behaviors like alcohol dependence, as well as sleep, further illustrating the importance of the gut-brain axis. Mental health and the gut microbiome: the good, the bad and the ugly gut bugs The recent increase in gut-brain axis research has illustrated some key findings in how our gut microbiome influences our mood. In an interview with Gut Microbiota For Health, gut microbiome researcher and expert of the gut-brain axis Professor John Cyran stated, “We have more nerve cells in our gut than we do our spinal cord... In a way, what we can say is healthy gut equals healthy brain.”. In general, the more the merrier – that is the greater number of microbial species that inhabit the intestines, has been associated with better sleep and mood and overall improved health. Additionally, compared to a diverse and balanced gut microbiome, an imbalanced gut microbiota composition that does not contain as many beneficial species, also known as dysbiosis, has been associated with irritable bowel syndrome (IBS), increased stress hormone production, and anxiety. Furthermore, scientists have also discovered that specific beneficial bacteria can influence neutrotransmitter synthesis. For example, various Lactobacillus and Bifidobacterium strains of bacteria have been found to help produce GABA in humans, which is a calming neurotransmitter. Beneficial bacteria like Clostridiales also produce the anti-inflammatory metabolites SCFA that can influence dopamine, noradrenaline, GABA and serotonin synthesis. “Another key aspect of the gut-brain axis is the gut microbiome, which consists of more than 100 trillion microorganisms that live in our intestine. These microorganisms play a major role in various aspects of our health.” Unfortunately, not all bacteria are beneficial. An imbalanced gut microbiome can also produce negative psychological effects such as anxiety and stress. So, it’s no surprise that people who suffer digestive issues such as irritable bowel syndrome (IBS) also experience psychological distress such as anxiety and depression. For example, some gut bacteria like Lactobacillus reuteri produce histamine, which is a neurotransmitter that can cause anxiety. Some pathogens such as Campylobacter jejuni and Trichuris muris can also cause anxious behavior. The good news is beneficial Lactobacillus and Bifidobacterium bacteria can reduce anxiety. RELATED: How to heal your gut – 11 ideas to restore belly health Additionally, inflammation and oxidative stress (i.e. free radicals) can also negatively affect neutrotransmitter synthesis in our guts because intestinal inflammation can contribute to depression. Food and mood: improving the gut-brain axis through nutrition Due to the important role the gut-brain axis plays in our physical and mental health, the gut microbiome has become a therapeutic target for psychological conditions. Luckily diet plays a major role in shaping the gut microbiome, which could, in turn, greatly benefit the gut-brain axis. Recent research has shown certain foods benefit the gut-brain axis including: 1. Probiotics These are live microorganisms that confer a health benefit for the host when administered in an adequate amount. Common bacteria include Lactobacillus and Bifidobacterium strains. Fermented foods that are naturally high in probiotics include yogurt, keifer, kombucha, miso, sauerkraut and kvass. Specific strains like Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum may reduce depression, whereas Bifidobacterium longum R0175 and Lactobacillus helveticus have been shown to decrease anxiety. 2. Prebiotics Prebiotics are types of fibre that stimulate the growth or activity of beneficial bacteria including Lactobacillus and Bifidobacterium. Plantains, Jerusalem artichokes, onions, asparagus, leeks, apples and chicory are rich in prebiotics and a high prebiotic consumption has been shown to reduce stress-related disorders. RELATED: The 15 best prebiotics to include in your diet 3. Anti-inflammatory diet Since systemic and gut inflammation can trigger mood issues, following an anti-inflammatory diet can be beneficial both for your gut and brain. A Western diet, which is high in inflammatory and processed foods, fats, red meat and refined sugar, has been shown to cause a less balanced and diverse gut microbiome and has been associated with depression and anxiety. “A critical way to improve your gut-brain axis communication is by stimulating your vagal nerve and improving what’s called your vagal tone.” On the other hand, high fibre (at least 30g a day) and Mediterranean diets have been shown to decrease inflammation and increase the amount of beneficial microbes in our guts. 4. Omega-3 fatty acids Omega-3 fatty acids such as EPA and DHA have been found to improve the gut microbiome and major depressive disorders. Omega-3 fatty acids are naturally found in: Cold-water fish, including tuna, salmon, mackerel, herring and sardines). Plant oils (canola oil, flaxseed oil and soybean oil). Nuts and seeds (flaxseed, chia seeds, walnuts). A Mediterranean diet is anti-inflammatory shutterstock/Foxys Forest Manufacture 5. Polyphenols Polyphenols are anti-inflammatory and can feed beneficial bacteria which enables them to survive in the intestines. Cacao, green tea, coffee, blueberries and grape juice all contain polyphenols and have been shown to benefit the gut microbiome, as well as reduce stress and anxiety. RELATED: 8 good mood foods to improve mental health and happiness 6. Vitamins A, D and B vitamins Vitamins A, D and B vitamins are crucial for mental health and are influenced by the gut microbiome. For example, beneficial bacteria synthesize various B vitamins such as B12, which plays a major role in neurological function and cognition. On the other hand, vitamin D deficiency has been associated with neuroimmune diseases such as Alzheimer’s, autism, and multiple sclerosis. Moreover, vitamin D plays an important role in overall gut and immune function. Lifestyle changes to improve the gut-brain axis A critical way to improve your gut-brain axis communication is by stimulating your vagal nerve and improving what’s called your vagal tone, which is measured by your heart rate variability. A higher vagal tone is associated with a higher heart rate variability and resilience to stress. Some stress management techniques that improve vagal tone include: Gargling Singing and chanting Meditation Yoga Slow, deep breathing into your belly Laughter Cold showers (10ºC/ 50ºF) Moderate exercise, especially walking or running in nature Massage Acupuncture The gut-brain axis: conclusion In our modern world we’ve been taught to fear microbes and germs, but in reality they play a vital role in our physical and mental health. The abuse of antibiotics, hand sanitizers and disinfecting agents depletes our microbiome and negatively affects our healing. While it might seem scary to think we are at the mercy of trillions of microbes that are in charge of our mood and many aspects of our health, it’s also important to understand that our gut bugs are our friends and that we’ve co-evolved with them. So, food really does affect our mood and emerging gut microbiome and gut-brain axis research is paving the way for innovative treatments for mental health illnesses. Although studies are still in their infancy, eating an anti-inflammatory diet, managing stress and exposure to a variety of microbes could be one recipe for good mental health. • Main image: shutterstock/metamorworks 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 ■ support others in our happiness forum Tea for Bloating | Intolerances | Vegetarianism | Gluten-free Written by Allison Clark Allison Clark is a freelance writer and nutritionist and has written various peer review papers about the role the gut microbiota plays in health, disease and endurance exercise performance. Allison is passionate about the role diet and the gut microbiota play in health and disease.

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

There were plenty of feel-good health and environmental stories in the press during November. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. There were more than enough news stories to worry about in November, but not everything that made the headlines was troublesome or negative. In fact, there were more than enough positive news items to brighten the month. So, what were some of the most impressive examples of feel-good news? Here's our Top 10 round-up from the past month... 1. Research suggests the best way to avoid procrastinating First up, some interesting news for many of us who struggle to get our to-do list ticked off! According to numerous scientific journals, a researcher from the University of Otago has found the best way to avoid procrastination is to never set deadlines for yourself. Professor Stephen Knowles, from the Otago Business School in New Zealand has found that deadlines tend to make us procrastinate more, not less! He suggests avoiding them completely but, if they are needed, to make them as close to the present moment as is practical. 2. Toronto cools buildings from lake water On the shores of one of the Great Lakes, Toronto is cool during the winter months but becomes very warm in summer. As such, many apartment blocks and office buildings are fitted with air-conditioning. However, according to the Washington Post, a deep water cooling system will soon go into an expanded mode of operation to cool around 100 such buildings, meaning much less reliance on energy consumption. Three pipelines will shift naturally cool water from Lake Ontario and transfer it to the city centre. The system has been in place since 2004 but will now run in many more connected buildings after a large investment. 3. Rare honeybees discovered in England A woodland in Oxfordshire is home to about 800,000 rare honey bees according to a researcher who discovered them on the Blenheim Estate. They appear to be a distinct sub-species that has evolved due to the local habitat conditions, offering scientists a rare insight into the adaptation of bees which have been in decline elsewhere. It's hoped the finding will encourage other conservationists to track down rare or adapted sub-species in other parts of the world. Rare honeybees discovered in Oxfordshire, UK shutterstock/Daniel Prudek 4. Mindfulness could help heart attack victims A study conducted by the American Heart Association has found that people who are recovering from heart attacks are less likely to suffer from depression, anxiety and post-traumatic stress disorder if they undergo mindfulness training than those who do not. The study's author, Alex Presciutti of the University of Colorado, said that survival rates among heart attack victims are improving, but mental health problems persist. RELATED: 7 mindfulness tips for staying engaged Presciutti went on to say that a non-judgmental awareness of the present moment, as a way of defining mindfulness among heart attack victims, may explain why psychological symptoms in cardiac arrest survivors differ so much when you compare those who practise it and those who do not. 5. Typhoon energy may soon be captured Wind turbines are nothing new but harnessing the power of typhoons is beyond standard designs. However, according to the Japan Times, a Japanese firm is now designing a wind turbine that will be able to capture some of the immense energy generated by these extreme weather phenomenons. According to one of the engineers involved, typhoons shouldn't just be seen as disaster-causing but as a potential new source of renewable energy, too. A demonstration unit that will hopefully prove the potential of the system has already been built in the Philippines. 6. Talking to strangers brings about psychological benefits In a series of experiments, researchers at the University of Texas in Austin have discovered that having deep and meaningful conversations with strangers makes us feel better connected to one another. This is something of a social paradox, according to one of the researchers involved, Amit Kumar, who suggested we tend to stick to shallower subjects with people we don't know as the norm. RELATED: How to keep connecting with strangers during the pandemic The team's work suggests that people tend to feel less socially awkward with one another if they opt for deeper conversations and avoid small talk. Kumar said that overcoming the fear associated with meaningful chats is key to accessing the psychological benefits we will feel from having them more often. Go deep when talking to strangers shutterstock/Monkey Business Images 7. Electrically-powered container ship becomes a reality The Yara Birkeland, developed four years ago as the world's first self-propelled electric container ship, has successfully conducted its maiden voyage to Oslo, the capital of Norway. The majority of container ships in the world are powered by fossil fuels so it's hoped this autonomous means of ocean-going transportation will become the norm for shipping firms that wish to operate more sustainably. The ship's maiden voyage consisted of about 43 miles and was powered by the vessel's 6.8 MWh batteries. It will now be used to move goods around by sea from the port of Brevik. 8. Hot beverages may keep dementia and stroke at bay A British study into dementia and stroke reported in the Guardian found that people who drank tea and coffee as a part of their daily routine were statistically less likely to suffer from dementia and stroke than those who did not. RELATED: Cognitive impairment – 5 key ways to reduce the risk as you age About 365,000 people between 50 and 74 had their health and habits followed for over a decade in the wide-ranging study. It seems that those involved who were identified as tea and coffee drinkers have suffered less with dementia and stroke. What may be the cause of this phenomenon is not clear at the moment, however. Nevertheless, one researcher said that only those who drank in moderation appeared to get this benefit. 9. New protection for the Galápagos Islands Numerous press outlets reported that an extended marine reserve, along with the larger protective corridor for sea life to move through unhindered by humans, has been announced for the Galápagos Islands. It's hoped this will help to protect a range of migratory species, including hammerhead sharks and leatherback turtles. The expanded reserve will cover the Cocos Ridge, an important migration route for several species which move in and around the islands' waters. Increased protection for animals visiting the Galápagos Islands 10. Protein discovered that can stop prostate cancer A report in the Independent suggested that prostate cancer – a major killer in Western societies – may be able to be better-treated thanks to a particular protein. Professor Nupam Mahajan of the Washington University School of Medicine in St Louis, Missouri, was behind the research. According to Mahajan's work, the so-called super-molecule stops cancer cells in their tracks. This is unlike conventional treatments which tend to stop working the more they are used as resistance builds up. The protein may offer a new and better treatment pathway for those living with the illness. “We'd like to develop new therapies for patients who have developed [drug] resistance,” the professor said. • Main image: shutterstock/npavlov 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 Biology | Nature | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.