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Have you ever considered that a simple kiss could be more than just a sign of affection? What if I told you that locking lips with someone you care about could actually be a secret weapon for your health and well-being? Imagine if something as intimate and comforting as a kiss could not only bring you closer to your partner, but also improve your health in ways you never thought possible. Intrigued? You should be. The benefits of a kiss are immense. But how can a simple kiss offer so much, you may ask? Think back to the last time your lips met those of someone special. Did a wave of euphoria wash over you, or perhaps a profound sense of belonging? Was there a moment when the world seemed to stand still, enveloping you in peace amidst the chaos? It's not all in your head. The science behind kissing reveals a cocktail of benefits, from immunological boosts to stress relief, that many of us overlook. Why does kissing have such a powerful effect on our wellbeing? And how can such a simple gesture be a catalyst for strengthening bonds, improving health and promoting happiness? Let's embark on an exploration into the heart of kissing, armed with scientific evidence and expert opinion, to reveal the myriad ways it can enrich our lives. Are you ready to explore how a daily dose of kissing can potentially sideline your doctor? 1. The unlikely hero of oral health - How kissing works wonders Have you ever stopped in the middle of a kiss to reflect on the magic unfolding in your mouth? Beyond the embrace and the emotional whirlwind, there is an intricate science at work that is quietly championing your health. Every time our lips meet in a kiss, it's not just sparks that fly; our salivary glands spring into action, boosting saliva production. But why is this important? Think of saliva as an unsung hero, particularly important for maintaining impeccable oral health. As the intensity of a kiss increases, so does the flow of saliva, acting less like a simple biological response and more like a meticulous cleaner for your mouth. This rush effectively sweeps away food particles and bacteria lurking on your teeth and gums, like a miniature car wash for your oral cavity. Instead of soap and water, it uses saliva, a natural defence against plaque build-up and a warrior in the fight against tooth decay and gum disease. Who would have thought that a kiss could be a staunch ally in our oral hygiene arsenal and one way to strengthen your dental health? 2. How kissing fuels our inner joy - Endless euphoria Have you ever wondered why a kiss has the magical ability to turn the page on a dull day or lift a happy one to new heights? It goes beyond the mere emotional euphoria of being close to someone we love. Every time our lips meet, an invisible orchestra of chemicals plays inside us, orchestrating the blissful sensations that follow. This symphony involves a potent mix of hormones - dopamine, oxytocin and serotonin - our body's natural happiness architects, who play a key role in lifting our spirits. Think of dopamine as the spark of excitement that floods you, the addictive rush that beckons for more, anchored in the brain's reward circuitry, it gives pleasure and eagerness. Oxytocin, dubbed the 'love hormone', forges deeper connections, cementing emotional bonds and making every shared kiss a treasure trove of cherished moments. And serotonin, the mood enhancer, opens the doors to happiness, creating a pervasive sense of contentment. But the impact of these hormonal waves goes far beyond fleeting joy. They have the power to relieve stress, stave off the shadows of depression and even dull the edge of pain, acting as nature's antidote to emotional and physical ailments. So when the weight of the world seems unbearable, perhaps the remedy lies in the tender refuge of a kiss. A natural, effortless way to brighten your day and strengthen your bonds, no prescription needed. Isn't it amazing to consider the profound power of a simple kiss? 3. Kissing: The silent power of relationships Have you ever wondered why a kiss feels like two souls weaving together? Beyond its romantic allure lies a profound ability to strengthen the bonds between partners. More than just a physical interaction. Kissing is a powerful symbol of emotional connection, a silent dialogue of love and trust. But how does such a simple act have the power to strengthen relationships? Kissing is an exchange of more than affection - it's a mutual sharing of emotions and vulnerability. This act triggers the release of oxytocin, known as the 'bonding hormone', which increases feelings of attachment and makes partners feel closer and more connected. It acts as an emotional glue, promoting a sense of belonging and security. Kissing also acts as a non-verbal communication tool, expressing desires, emotions and mutual understanding. It can deepen the quality of a relationship, make it more resilient and keep the initial spark alive. So when you kiss, remember that it's not just a moment of closeness, it's a crucial act in nurturing the bond of your relationship. 4. The sweet way to heart health with a big kiss Have you ever wondered why, after a passionate kiss, your heart races as if you've been running, but you haven't moved an inch? It's not just an emotional flutter; kissing has real, measurable benefits for your heart health. But how does this intimate act double as a mini cardio session? When you kiss, your heart rate increases - a sign not just of excitement, but of your body receiving a beneficial boost. This accelerated heartbeat helps to dilate your blood vessels, increasing blood flow and lowering blood pressure. Every kiss is like a gentle workout for your heart and blood vessels, providing a subtle but effective tune-up. As well as improving circulation, the cardiovascular stimulation of kissing can also reduce the risk of heart disease, acting as a light, enjoyable workout. Kissing also acts as a natural stress reliever. Considering that chronic stress can lead to high blood pressure and heart complications, the calming effect of kissing not only improves your mood, but also supports your heart health. Could kissing be the most enjoyable activity for heart health? While it doesn't replace traditional exercise, it's a delightful addition to any heart care programme. The next time you share a kiss, you're not just sharing affection with your partner, you're also caring for your heart. So why not lean in for a kiss, knowing that it's a small act with a big impact on your heart health? 5. A natural elixir against pain - soft kisses Have you ever noticed how a kiss can erase the pain of a headache or soothe a cramp? It's not just whimsy. There's science behind kissing's pain-relieving powers. When we kiss, our bodies release endorphins, powerful natural painkillers that outperform some drugs. These endorphins not only distract from pain, they actually relieve it. In addition, kissing increases blood circulation, which improves the delivery of oxygen and nutrients to cells, aiding recovery and reducing the pain of conditions such as headaches or cramps. This increase in blood flow, triggered by the excitement of a kiss, contributes significantly to pain relief. So the next time pain strikes, remember that a kiss could be a simple, sweet and natural remedy. Who knew that the gentle expression of love could also be an effective pain reliever? 6. Kissing - A boost for trust and connection Have you ever thought about the power of a kiss to lift your spirits and enrich your relationship? Beyond the initial thrill, kissing has a profound effect on self-esteem and relationship satisfaction. But how does this intimate gesture achieve such powerful results? At its core, kissing is an affirmation of affection and acceptance, a shared moment that signifies desire and value. This mutual recognition, especially from a loved one, boosts self-esteem by reinforcing the feeling of being valued and loved. It's a powerful reminder of your valued place in someone else's life, improving your self-image and overall mood. In addition, the act of kissing fosters stronger bonds between partners, increasing relationship satisfaction. It creates a positive feedback loop; as your self-esteem improves, so does your emotional connection with your partner, leading to a more secure and fulfilling relationship. 7. Decoding physical compatibility through kisses Have you ever pondered the significance of that first kiss and its make-or-break vibe? Beyond emotional bonding, a kiss serves as a crucial gauge of physical compatibility. But how does this simple act provide insight into a potential future with someone? A kiss is not just an exchange of emotions; it's a subtle test of biological compatibility. Through the tastes and smells experienced in a kiss, we unconsciously assess our partner's immune system, looking for a complementary genetic mix that promises healthier offspring. Although it may seem scientific, this process deeply influences our romantic choices. The quality of a kiss can reflect levels of connection and attraction, influencing our feelings and potential relationship trajectory. It's as if our instincts guide us towards partners who are biologically as well as emotionally compatible with us. The next time you kiss, think of it as more than a gesture of affection. It's a complex interaction of biology, emotion and chemistry that will lead you to someone truly compatible. A kiss, in its silence, speaks volumes about the bond and potential future with your partner. 8. The quick fix for stress and sadness - more than a healthy kiss Caught in a moment of stress or sadness? A kiss could be the simplest yet most profound remedy. More than just a sign of affection, it's a powerful mood-lifter and stress-buster. How does it work? Kissing triggers a biochemical reaction that releases endorphins - your body's feel-good chemicals - similar to the rush you feel after a good laugh or a session at the gym. It also lowers cortisol, the stress hormone, bringing calm and reducing tension. So the next time life's pressures mount, remember the power of a kiss. It's a delightful way to brighten your day and ease your worries, showing how the simplest expressions of love can be incredibly transformative. 9. Kiss your way to burning calories Who knew a kiss could be a mini workout? Kissing may not replace time at the gym, but it does have calorie-burning benefits. A passionate kiss works several facial muscles, burning calories in the process. A deep kiss can activate up to 34 facial muscles, giving your metabolism a little boost and leading to calorie loss. Imagine burning 30 to 60 calories in a 30-minute make-out session - that's a guilt-free treat! This fun fact reminds us that pleasure and health can go hand in hand. Kissing adds a playful, romantic element to our wellness routines, proving that affection can also contribute to our fitness goals. So next time, remember that a kiss isn't just romantic. It's a sweet part of staying active. Who says fitness can't be fun? 10. A key to health and relationship longevity Dr Jen Carl, a respected health expert, offers a fresh perspective on the health benefits of kissing, highlighting its role beyond romance. According to Dr Carl, kissing is a powerful wellness tool that boosts the immune system, reduces stress and improves mental health, rivalling many traditional health practices. Importantly, Dr Carl points out that kissing strengthens relationships, with the release of oxytocin during a kiss strengthening emotional bonds and contributing to the longevity of relationships. This link between emotional intimacy and health underlines the value of incorporating simple acts of affection into our lives. Kiss yourself healthy When you consider that kissing touches our lives - from burning calories and relieving pain to boosting our mental health and strengthening our relationships - it becomes clear that this simple act is anything but trivial. Experts like Dr Jen Carl remind us that beyond the immediate joy and connection it brings, kissing has deep, multifaceted benefits for our well-being and the longevity of our relationships. She underscores the profound impact that affection and human connection have on our health, and invites us to embrace these moments not only for their romantic value, but for the significant role they play in our overall well-being. As we reflect on the insights and revelations about the power of kissing, let's carry forward the appreciation for the small, intimate gestures that enrich our lives in a big way. You don ́t have someone to Kiss? In Basel you can find the best kiss partners.

Stress management is creating a healthy routine and strategies that provide a healthy way to relate and unwind. Business stress is not uncommon to us and should be taken seriously. Here are some techniques to help you manage stress. 1. Embrace Adaptability In this digital world, adaptability is key to survival. Stress often comes from resisting change and the fear of the unknown. If you are running a business, you should be open to new technologies, market shifts and ideas. For example, consider a professional website builder for online marketing, monitoring your competitors on social media, showing your audience your existence, managing your bookkeeping efficiently, and managing your business from anywhere. Embracing adaptability allows you to stay ahead and aware and easily navigate unpredictability. 2. Set hours that work for you Time management is a precious resource. Poor time management can lead to stress. Set time that works for you and works for you clients as well. If you have proper time management, you will be able to coordinate with others well, hence reducing stress. 3. Prioritize and organize. Being overwhelmed is a major trigger for stress. A great way to reduce being overwhelmed and stressed is to organize and set your priorities right. Here is how you can do that • Clarify your goals • Prioritize against goals - evaluate your important goals and start with them. • Set deadlines • Use your calendar • Focus on 2-3 things maximum • Make a to-do list 4. Focus on daily tasks rather than the overall Accomplishing daily tasks is more important than completing overall tasks. Focusing on and completing daily tasks is a good way to stay grounded and less stressed. 5. Tidy your environment. If you feel overwhelmed and stressed, the most effective way is to create a conducive and clean environment as your working space. Take charge of your environment and your feeling for control will immensely increase. 6. Form positive relationship Running a business can at times be lonely. Building a positive reliable support system is crucial for mitigating stress effectively. Having positive friends to share ideas, talk to, seek advice and encourage vulnerability can give you emotional balance. 7. Learn Healthy coping mechanisms. In the business world, healthy coping mechanism will be beneficial to you, your clients and the business at large. Avoid getting upset over small things and issues. Have a positive attitude and a better outlook for small issues. 8. Delegate and empower your team Avoid handling all task single-handedly as it can result to exhaustion and stress. Delegate duties and task to your team by giving them power over specific tasks. This will increase dedication among your staff and can increas the performance of your business. 9. Get enough sleep and eat healthy. Eat food that can fuel your brain and support your focus and concentration. Get enough sleep, lack of enough sleep increases irritability and can lead to stress. Getting enough sleep can increase the overall performance of your business. To TOP UP Take action to fix things that are triggering your stress and making you unhappy by intentionally improving your feeling of control. Managing stress is personal work and, most importantly, is about your mindset. Your attitude can greatly impact your ability to cope with your business. Have a positive mindset, focus on what you can control, take care of yourself don’t fear mistakes instead learn from them and in return you will reduce stressed caused by businesses.

After being pictured knitting at the Olympics, champion diver Tom Daley put crochet and yarn back in the public eye. Keen knitter Dee Marques looks at the health benefits of this popular pastime – from reducing anxiety to improving cognitive function. Two years ago, I was browsing a crafts store website when something caught my eye. All I saw was a beautifully vibrant teal colour, and then I realised it was yarn. I really wanted to have that colour in my life, so I thought that if that meant learning to knit, so be it! I ordered the yarn, found some YouTube tutorials, and haven’t stopped knitting since. In fact, it turns out that my experience of falling in love with yarn and knitting is quite common. Indeed, knitting is going through quite a revival, with people of all ages turning to the craft and discovering the benefits it brings to their mental health. Let's look at why this traditional skill is so popular again and at some of the interesting health advantages knitting can bring you. Knitting: how it became hip When people think about knitting, they usually picture an old lady sitting in a rocking chair and making a pair of thick and furry socks! Well, although old ladies do, of course, still knit, this old-fashioned stereotype is gradually being replaced by a new reality: knitting is no longer just a 'housewifey' thing to do. The health benefits of knitting include reducing stress and anxiety Indeed, knitting is fast-shedding its fuddy-duddy image. Over the past few years it's gone from being seen as something traditional to something radical. Now, knitting is no longer associated with domesticity, but rather with a creative activity for men and women of all ages. For example, Facebook is full of knitting groups for guys, such as Men Who Knit. And the list of celebrities who are into knitting includes Russell Crowe, Christina Hendricks, and, more recently, Olympic bronze medallist Tom Daley – you may have spotted him in the crowd recently darning away during a swimming competition. “Knitting is going through a revival, and people of all ages are turning to the craft and falling in love with it – and the benefits it brings to their health.” A quick online search reveals lots of knitting clubs, as well as an endless Instagram feed where people from all over the world show off their skills and new creations. Some designers have started featuring incredibly creative knit garments that show how knitting is a match for unconventional personalities. Diver Tom Daley and one of his creations Instagram/madewithlovebytomdaley Furthermore, knitting has experienced a huge surge in popularity since the start of the pandemic. As millions of us found ourselves stuck at home with nothing to do due to lockdowns, knitting became a great way to learn a new skill and pass the time while doing something both creative and productive. In fact, during the past 18 months knitting stores have experienced a massive increase in sales and a surge in social media followers! Practical advantages of knitting So, before getting into the health benefits of knitting, here are some other reasons why it's such a cool hobby to indulge in: It’s affordable. You can get started with just a few knitting needles, yarn, and a couple of stoppers. If you don’t want to buy them new, charity shops have tons of knitting goodies at low prices. In fact, I was able to get started by spending just £5! I found a few used needles at a second-hand store, and a neighbour gave me her kit, which she didn’t use anymore due to arthritis. You can knit at home – and everywhere else you want. I made myself a pouch for my knitting tools and I make sure to always have it in my bag. That way, I can make progress on whatever I’m working on when I’m waiting at the GP surgery or at any other place where I know I have a long wait ahead of me. You don't need much space. When you start knitting, you’ll need to follow patterns. Unlike sewing patterns, which can be huge and take up a lot of space, knitting patterns can be easily downloaded from websites and they barely cover more than an A4-sized piece of paper. There are plenty of free patterns, too. Knitting is useful. Fancy a pair of fingerless gloves in your favourite colour? You can make them in one day. Want to make someone a handmade gift? Then knit a scarf, a beanie, or a wash cloth. When it comes to the practical side of knitting, nothing beats knowing that you can make your own clothes and accessories. The knitting community is friendly and supportive. Everyone knows what it’s like to be a beginner and the community if full of people offering help and support to newbies. Six key health benefits of knitting The health benefits of knitting are mostly linked to mental health. But since mind and body are closely connected, the health benefits of knitting could also extend to physical well-being. Here are six potential advantages: 1. Reduced stress and anxiety This is one of the greatest health benefits of knitting and the first to be noticed. Once you get 'in the flow' (and you will know when this happens!), knitting grabs all your attention and you become so absorbed in working row after row, that it takes your mind away from other worries. For me, knitting is synonymous with serenity, reducing both my anxiety and stress. 2. Improved cognitive function At first sight, it may seem that knitting is a simple and repetitive activity. But alternating your knit and purl stitches stimulates brain function. Studies carried out in older adults have shown that this type of productive mental engagement can benefit cognitive skills, including memory and reasoning. Linked to this, some research suggests that the cognitive demands of knitting can also reduce the risk of developing Alzheimer’s and dementia, as it keeps the brain cells fired up. More men than ever are discovering the health benefits of knitting shutterstock/Elmur 3. Improved self-confidence Knitting means creating something, and it’s empowering to go from being a consumer to being a producer. This gives knitters a boost of confidence and a feeling of accomplishment when seeing their work progress. Indeed, there’s a feeling of fulfilment involved in being able to wear or use what you made – doing something with your hands has healing power! And while we all know clinical depression requires professional support, studies have shown that knitting has can take negative thoughts off the mind and release serotonin, which helps fight depressive states. 4. A lesson in mindfulness Knitting requires focus and concentration in the present, one stitch at the time. This craft has been called 'the new yoga', since every knitting session is a great opportunity to disconnect from the outside world, slow down, and focus. Does this sound familiar? Yes, it’s similar to mindfulness, and so the health benefits of knitting are linked. “Studies have shown that knitting can take negative thoughts off the mind and release serotonin, which helps fight depressive states.” In fact, some people compare knitting to meditation and have even coined a new term for it: medknitation. Instead of repeating a mantra or focusing on their breathing, some knitters concentrate on the repetitive flow of knitting and are able to achieve a similar meditative state. The teacher of happiness.com's MBSR course, Tine Steiss, is an avid knitter and keen proponent of the hobby due to its many benefits: "Knitting keeps my hands busy and this is beneficial in two situations: I can listen more deeply, be it in a meeting, in a conversation or with an audio book or podcast. I don't then reach for my mobile phone, a snack, or some other form of distraction. RELATED: How to Practise Niksen – the Art of Doing Nothing “But knitting also helps me relax, or in other words, it's an excuse to relax. When my hands are busy, the brain no longer searches for things that need to be done. Unlike mindfulness meditation, where I'm actively exercising the brain in a form of focused stillness, when I'm knitting, the brain is casually chilling on the couch.” Happy knits from designer Lizzie Kaya Instagram/gimme_kaya 5. It boosts dopamine and a feel-good effect Knitting can be frustrating when you’re a beginner. It took me a while to figure out how to undo mistakes, and until that happened, I was annoyed every time I got a stitch wrong. But it’s also incredibly rewarding. Seeing the progress of your work, gaining self-confidence, and being relaxed are all states that trigger dopamine. This substance is known as the feel-good hormone, and it has a beneficial effect on body and mind. The release of dopamine can help regulate mood, sleep, digestion, blood flow, and many other important functions that contribute to the fabulous health benefits of knitting. RELATED: Happiness Hormones – the Neurochemicals of Happiness 6. A sense of control Most of us have felt things getting out of control over the past year or so. Instead of dwelling on the negative state of things, choosing to spend time doing something over which you do have control can help improve your well-being. Start with an easy project so that you can experience that wonderful feeling of being in control of what can be controlled. To sum up, knitting is another coping tool you can add to your arsenal. Emotional well-being is one of the health benefits of knitting that everyone should experience. The takeaway: why knitting benefits your health The therapeutic effects of knitting range from reduced stress to better cognitive functioning, self-confidence, and the ability to focus on the present moment. You can experience the health benefits of knitting whether your knit alone or as part of a group. It doesn’t take much to get started, and once you get hooked, you’ll never look back! ● Main image: shutterstock/Samo Trebizan Are you a keen knitter? What health benefits does it give you? Share your thoughts and designs with the happiness.com community 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 Stress management | Sculpturing | Dementia | Painting 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 global pandemic, political turmoil, and now the ongoing cost-of-living crisis has left many of us feeling increasingly stressed, anxious and upset. With that in mind, Dee Marques shares 11 practical tips to feel stress-free quickly – all backed by science. Stress is one of the biggest health challenges we face today. While a small amount of positive stress can be good for us, ongoing chronic stress can lead to or exacerbate many serious health problems. And with Coronavirus still testing the health and well-being of the globe, it's become increasingly difficult to remain free from stress, with many of us noticing our anxiety levels are on the rise. Indeed, in the US, more than 55 per cent of people claim to feel stressed during the day, a figure that’s well above the global average (35 per cent). Meanwhile, in the UK, nearly 75 per cent of adults say they have felt overwhelmed by stress at some point over the past year. In fact, stress isn't “just stress”, since it affects both our mental and physical health. Studies show a close link between stress and mental health conditions like depression and anxiety. Other side effects of unmanaged stress include anger, low self-esteem, loneliness and poor memory. As for its potential impact on the body, stress can cause anything from headaches to digestive disorders, insomnia, skin and hair problems, and increased chances of developing heart conditions. 11 ways to feel stress-free fast Since stress is so widespread, you may wonder if it really is possible to become free from stress. While that may seem hard to achieve, there are definitely things you can do to reduce your stress and anxiety levels that do not require a great deal of time or money. Here are 11 ideas you can try to reduce stress and start to feel calm quickly. 1. The power of houseplants One of the simpler (and more enjoyable) steps you can take is creating a stress-free environment. We can’t always do that at large scale, but there are little things you can do in you home and personal working space. Indoor plants, as humble as they may seem, have become increasingly popular recently and for good reason – they can boost enormously your ability to cope with stress. In fact, a Japanese study compared the feelings produced by transplanting a plant vs working on a computer. The result showed that while the group who worked on a computer had higher blood pressure, those who interacted with plants felt calm and soothed. Indeed, adding indoor plants to your home environment can make a world of a difference and help you to become stress-free. Plants may reduce blood pressure and stress levels shutterstock/Amilao 2. Breathing techniques Our bodies react to stress by going into overdrive. Studies confirm a link between slow controlled breathing and the nervous system: taking deep breaths reminds the brain that it’s time to calm down, and then the brain sends the same message to the body to stabilize the heart rate and release tension in the muscles. If you’re not familiar with the benefits of controlled breathing, it’s time to explore some techniques that can help you control anxiety and help you feel stress-free. Check out the final tip in our article on mindful behavior for a great breathing technique that will relax you within seconds and feel your melt away. 3. Physical activity Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly. The type and frequency of exercise depends on your preference and overall health status, but as a guideline, a Finnish medical study found that moderate aerobic exercise was best for higher endorphin levels. “Adding indoor plants to your home environment can make a world of a difference and help you to become stress-free.” Some types of moderate exercise that can bring relief include cycling, brisk walking, dancing and water aerobics. The impact of COVID-19 means we can't do all of these right now, but still try and do some form of exercise in your home or garden to keep your spirits up and mental health in check. RELATED: Mindful running – 6 tips to get you started 4. Body relaxation To become stress-free fast, add a mix of mood-boosting exercise with calming relaxation techniques. Relaxation methods like tai chi, meditation, yoga, or mindfulness have been practised for centuries. Consciously relaxing your body, or even parts of it, can slow down your heart rate, lower stress hormone levels, and boost confidence in your ability to cope with problems. Some techniques you want to try include progressive muscle relaxation, massage therapy, qi gong, and ashtanga yoga. 5. Experiment with essential oils Aromatherapy has been around for thousands of years. Even in Ancient Egypt people were aware of the power of aromatic herbs and their role in well-being. The organs responsible for our sense of smell are directly connected to the parts of the brain linked to emotions, so exposure to certain scents can have a positive effect on mood and help reduce anxiety. Lavender essential oil has been widely studied for its ability to induce calm, and it seems effective in the short-term treatment of anxiety and restlessness. Other essential oils to help you become free from stress include jasmine, bergamot, holy basil, rose, frankincense, vetiver and lemon balm. Aromatherapy: sniff to reduce stress shutterstock/Madeleine Steinbach 6. Create a stress-free playlist We’re only beginning to understand the power of music and how it brings stress relief. If, as 17th century playwright William Congreve said, “music has charms to soothe a savage beast”, surely it can help us reach a stress-free state too? One study compared stress levels in surgical patients who listened to music before an operation and those who didn’t, and found that those who listened to music had lower blood pressure and were said to feel less anxious. Some sounds and rhythms can be more effective than others. 7. Do nothing Feeling overwhelmed by tasks or responsibilities is one of the most common causes of stress. Sometimes, the best response is to put everything on hold and do nothing but take care of yourself: something many of us had to do during the COVID-19 pandemic. However, if doing nothing is still not an option, consider doing less or doing things at a slower pace, or doing them mindfully. Mindfulness gives you a chance to slow down, focus, and become more aware of your reactions. It has also been connected to lower activity in the amygdala, the part of the brain that triggers fear and stress responses. 8. Visualization techniques Visualization techniques can have a calming effect when stress becomes too much to handle. Immerse yourself in a scene that makes you happy and relaxed, and recreate every sensory aspect of the scene, from the smells to the sights or the sounds. By focusing on the sensory experience as a whole, you direct your attention away from sources of stress. Once that happens, your brain will also signal your body to relax. “Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly.” Researchers have found that visualization (also called guided imagery) can boost mood and improve depressive symptoms in multiple sclerosis patients, so it surely can have a beneficial effect on stress too. RELATED: Visualization meditation – how to practise it 9. Share your feelings A burden shared is a burden halved, so don’t hesitate to talk someone close to you if worry begins to take over. Sharing your worries can bring a sense of relief, and scientific evidence supports this. A 2013 study found that disclosing feelings of worry and anxiety to someone sympathetic reduced levels of cortisol, the stress hormone. Sometimes you may even prefer to talk to a stranger. Talking therapy is effective in stress relief, whether it’s in person or over the phone. Talking is a therapy to become stress-free shutterstock/Monkey Business Images 10. B vitamins for stress support Did you know that certain vitamin deficiencies can lead to increased feelings of stress? A stress-free diet should be especially rich in B-complex vitamins. Some researchers suggest that these vitamins can lower homocysteine, an amino acid that spikes in stressful situations. So, it’s a good idea to revamp your meal plan to ensure it includes good amounts of vitamin B-rich foods, such as whole grains, legumes, dark leafy vegetables, seeds and nuts. Making this a habit can help lift your mood and reduce the mental fatigue brought about by stress. RELATED: The gut-brain axis 11. Honour your true self Sometimes, stress is a result of internal conflict. There are situations where we must choose between doing what we know in our hearts to be right, and pleasing others or dishonoring our core values. We all have certain values that guide our lives, so take some time to remind yourself of which are the most important to you. One of the steps towards being stress-free is resolving any tension or discrepancies between who you are and who you want to be. This is your opportunity to do just that and feel better. The takeaway: stress-free living During these tough times, try not to let stress and rising anxiety levels get in the way of your happiness. While we all experience stressful situations, there’s no reason to be overwhelmed by them, since we have multiple tools to strengthen our inner-self and become stress-free quickly. So, the next time you feel your anxiety levels rising, give some of our suggestions a try. ● Main image: shutterstock/baranq happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Stress management | Letting go | Motivation 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.

Listening to mindfulness podcasts is a great new way of discovering more about the practice while you're relaxing or on the go. Dee Marques shares her top seven podcasts about staying mindful that can boost your well-being, enrich your life and inspire you further. Are you searching for the best mindfulness podcast but overwhelmed by all the choices online? You're not the only one! Indeed, podcasts have experienced a tremendous surge in popularity recently. Estimates suggest there are more than 800,000 podcast shows available worldwide, and in the UK, it’s thought that more than 7 million people listen to a podcast regularly. Meanwhile, in the US, almost one in three of the population tune in to at least one podcast each month. But podcasts aren’t the only thing that’s growing at a tremendous pace: mindfulness has also become one of the most popular trends in the world of spirituality and well-being. With this in mind, it’s hardly surprising that the number of mindfulness podcasts just keeps increasing – making it harder to find the best one to fit your lifestyle! Why choose a podcast about mindfulness? So, what exactly makes mindfulness podcasts so appealing? After all, there are some great mindfulness apps and mindfulness books that you can use to develop your practice. Well, it’s all a matter of convenience and lifestyle fit. Apps are designed to be mostly interactive in that you need to be paying attention to your phone or tablet. Something similar happens with books – you cannot read a book and at do something else at the same time (and that wouldn't be very mindful!). On the other hand, mindfulness podcasts are much more convenient because they allow you to multi-task. That may seem to go against the whole essence of mindfulness (!), but it can be useful considering how busy we are. You can download episodes so you can listen to them during the daily commute, while you're working out, or when you’re busy with household chores, etc. Also, podcasts tap into our social nature because they’re usually delivered in a conversational format. Another advantage of mindfulness podcasts is that they bring together different points of view and insights that can enrich our learning journey. The best mindfulness podcasts to listen to in 2023 With an ever increasing number of podcasts to choose from, it can be hard to decide which one you should listen to first. We’d like to make things easier for you, so – in no particular order – here’s our selection of the best mindfulness podcasts to listen to in 2023. Let us know what you think of them after you've listened, or what your other favourites are, down in the comments below. Happy listening. 1. 10% Happier First in our list of outstanding mindfulness podcasts is 10% Happier. This podcast is hosted by Dan Harris, a journalist who experienced first hand the benefits of mindfulness and meditation in treating anxiety. Far from only giving his personal views, Dan Harris’ podcast features guest interviews who bring a rich range of views and experiences that will appeal to a wide audience. This podcast will be of interest to people who are sceptical about the benefits of mindfulness, or to those who think that this practice is at odds with being an ambitious high achiever. If you’d like to know more about how to use mindfulness to be both productive and kind, this is the right podcast for you. 2. Mindfulness Mode Mindfulness Mode is an interview-based podcast focusing on both the practical and scientific aspects of mindfulness. The host is Bruce Langford, an established coach who specialises in helping others focus on their goals, manage stress, and achieve higher levels of personal and professional development. RELATED: 7 mindfulness tips for staying engaged The podcast features interviews with experts and discusses how to apply mindfulness to different aspects of our lives. Past episodes have covered topics like using mindful listening, mindfulness in corporate settings, and how to apply mindfulness to improve sports performance. 3. Tara Brach Podcast Tara Brach is an author, teacher, and practitioner who runs meditation retreats and workshops in Europe and the United States. She’s also a recognized figure in the world of Buddhism and other Eastern spiritual practices. After years of intensive practice and research, she's now considered a leading authority in the use of mindfulness strategies in psychotherapy. • JOIN US! Sign-up to happiness.com and connect with our caring community • In addition to running online mindfulness courses, she hosts an incredibly popular podcast that gets more than 1.5 million downloads every month – definitely one of the greatest mindfulness podcasts out there judging by the those figures. Her podcast episodes come in a variety of formats, from short talks to guided Tara Brach meditations. 4. The Rubin Mindfulness Meditation This podcast is run by the Rubin Museum of Art. Based in New York City, this institution has made its mission to share with others information about the values, beliefs, and culture of Himalayan cultures. As such, mindfulness plays a crucial role in the museum’s ethos, to the point that they broadcast weekly podcast episodes on this topic. RELATED: Mindfulness vs meditation – what's the definition The podcast is designed to appeal to people from all walks of life, whether they already have some knowledge of mindfulness or not. Each podcast lasts 45 minutes and approximately half of it is devoted to a guided mindfulness meditation session delivered by expert teachers. This is a real bonus if you want a practical element to your mindful podcast which you can enjoy there and then. 5. On Being On Being is an award-winning podcast created by Krista Tippett. This show was launched with the intention of being a digital gathering place for anyone interested in taking a more mindful and spiritual approach to what it means to be human. While the podcast doesn’t exclusively focus on mindfulness, awareness of being is at the core of it and is also one of the key elements involved in developing a mindfulness practice. “You can download mindfulness podcasts and listen to them during the daily commute, while you're working out, or when you’re busy with household chores.” This podcast has more than 200 million downloads and has been aired for 17 years – quite a feat in itself, which definitely speaks of its popularity. On Being is delivered in conversation format, and former guests have included best-selling authors, philosophers, and spiritual leaders such as Elizabeth Gilbert, Alain de Botton and Desmond Tutu. 6. Untangle Untangle is another interview-based podcast that releases new episodes every Tuesday. This podcast is co-hosted by former social media executive Patricia Karpas and Ariel Garten, who is known for developing a headband that helps improve the quality of meditation sessions. RELATED: The 5 best happiness apps to improve well-being After experiencing the transformative benefits of mindfulness in their own lives, the hosts decided to launch a podcast to help other people reap the same benefits. Episodes last anything between 25 and 45 minutes and the interviews discuss the real life applications of mindfulness. 7. The Mindful Coping Podcast You may want to tune into the Mindful Coping podcast to learn how your mindfulness practice can help you cope with the stress of daily life. Your host is Jeff Krisman, who has been studying and practising mindfulness for over two decades. RELATED: Happiness podcasts – 8 that we rate In each episode, Jeff shares valuable insights on how mindfulness has helped him cope with difficult situations: from handling stress during the festive season to being overwhelmed by self-pity or disappointment. This podcast is characterised by a very relatable human-to-human tone that makes it very easy and pleasant to listen to. Mindfulness podcasts: a useful tool to live better Podcasts are convenient way of stepping up your mindfulness practice, or to get started with one. One of their main advantages is that you can listen to them while you work on other things. These shows deliver valuable insights that can help you live better and happier. We hope you’ll be able to find a podcast that speaks to you in our selection of best mindfulness podcasts. Happy listening! ● Main image: shutterstock/Flamingo Images Do you listen to any of these mindfulness podcasts? We'd love to know which are your favourites. Let the community know in the comments below... 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 Stress management | Music | Depression 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.

Warst du auf der Arbeit jemals gestresst? Damit bist du nicht alleine. In der Tat machen Stress und Depressionen etwa die Hälfte aller verlorenen Arbeitstage in Großbritannien aus. Finde deinen Stresspegel heraus, indem du unseren kurzen Fragebogen ausfüllst und erfahre wie du mit Stress effektiv umgehen kannst. Was sind die Hauptursachen für den Arbeitsstress? Z.B. eine Kombination aus den folgenden Faktoren: Hohe Arbeitsbelastung, unklare Erwartungen, mangelhafte Planung und die fehlende Fähigkeit, Entscheidungen zu treffen, Überlastung bei den Zuständigkeiten und Grenzen und letztlich Absprachen, die nicht eingehalten werden. Mit Stress im Beruf bist du nicht allein: Laut einer 2019 in Großbritannien veröffentlichten Statistik litten 2018/19 etwas mehr als 600.000 Arbeitnehmer*innen an Stress, Depressionen oder Angstzuständen (neu auftretend oder länger anhaltend) [1]. Im gleichen Zeitraum gingen aufgrund dieser Krankheiten knapp 13 Millionen Arbeitstage verloren. Stress, Depressionen oder Angstzustände machten 44 Prozent aller arbeitsbedingten Krankheitsfälle und 54 Prozent aller Arbeitsausfälle aus. Um die Faktoren, die Stress bei der Arbeit verursachen besser zu verstehen, haben wir den Fragebogen zu Stress im Beruf entwickelt. Es dauert weniger als drei Minuten, gibt dir Aufschluss über deine persönlichen Erfahrungen und inspiriert dich dazu, über die Ursachen von Stress bei der Arbeit nachzudenken, auf die du in deinem Job stößt, damit du deinen Arbeitsstress besser verstehen und ihm konsequenter Paroli bieten kannst. Fragebogen zum Stress im Beruf Nachdem du das Ergebnis deines Fragebogens zu Stress bei der Arbeit erhalten hast ist es Zeit, dieses zu analysieren. Die Ergebnisse liegen auf einer Skala von Null bis 60, wobei Null überhaupt keinen Stress bedeutet und 60 eine extreme und sogar gefährliche Menge an Stress bei der Arbeit. Aber auch dazwischen gilt: Währet den Anfängen! Frühzeitig Stressfaktoren zu erkennen erspart dir unnötige Belastung in deinem Job. Was denkst du über dein Ergebnis? Entspricht es deinen Erwartungen? Teile deine Einschätzung im happiness-Forum. Was verursacht Stress? Stress bezieht sich im Allgemeinen auf zwei Dinge: Die psychologische Wahrnehmung von Druck (real und imaginiert/vorweggenommen) und die Reaktion des Körpers darauf. Das Vermeiden eines Unfalls auf dem Weg zur Arbeit führt zu Stress, sowie soziale Spannungen oder die Angst, für ein schlechtes Ergebnis bei der Arbeit verantwortlich gemacht zu werden. Dies alles löst die Freisetzung von Stresshormonen aus, einschließlich Adrenalin und Cortisol. Diese Hormone erhöhen den Herzschlag und die Durchblutung, um schnelles Handeln, schnelles Atmen, konzentrierte Aufmerksamkeit und mehr zu unterstützen. Diese lebensrettende körperliche Reaktion ist jedoch lediglich dazu geeignet kurzfristige, akute Probleme zu lösen. Was ist chronischer Stress? Während gelegentlicher Stress motivierend und anregend sein kann – sogar lebensrettend – ist chronischer Stress am Arbeitsplatz nicht nur für unsere geistige, sondern auch für unsere körperliche Gesundheit schädlich. Zu den Symptomen von anhaltendem, chronischem Stress zählen unter anderem Kopfschmerzen, Schlaflosigkeit oder Einschlafprobleme, ein rasender Herzschlag, Magenschmerzen, Muskelverspannungen und Konzentrationsschwierigkeiten. Chronischer Stress kann auch ohne schwerwiegende Vorkommnisse auftreten, wenn über erwartete Probleme, Veränderungen und Herausforderungen endlos gegrübelt wird. Jede Situation, die wir als bedrohlich empfinden oder in der wir uns an eine Veränderung anpassen müssen kann die Stressreaktion auslösen. Dies ist nicht unbedingt der beste Weg, um mit anhaltenden Schwierigkeiten wie unrealistischen Anforderungen bei der Arbeit oder Problemen mit der Hierarchie in einem Unternehmen umzugehen. Wenn die Stressreaktion kontinuierlich ausgelöst wird, bleiben Geist und Körper in höchster Alarmbereitschaft, was im Laufe der Zeit zu Verschleiß führt, da wir nicht in den wichtigen Zustand der Ruhe und Erholung zurückfinden. In der Tat definiert Segen's Medical Dictionary chronischen Stress als: „Ein Zustand anhaltender Anspannung durch interne oder externe Stressfaktoren [Ursachen von Stress], der verschiedene körperliche Manifestationen verursachen kann – z. B. Asthma, Rückenschmerzen, Arrhythmien, Müdigkeit, Kopfschmerzen, Bluthochdruck, Reizdarmsyndrom, Geschwüre – und das Immunsystem unterdrückt .” [2] In ähnlicher Weise heißt es bei Wikipedia: „Während die unmittelbaren Auswirkungen von Stress [Hormonen] in einer bestimmten kurzfristigen Situation von Vorteil sind, führt eine langfristige Belastung zu einem [konstant] hohen Spiegel dieser Hormone. Dies kann zu hohem Blutdruck (und anschließend zu Herzerkrankungen), Schädigung des Muskelgewebes, Wachstumshemmung, Unterdrückung des Immunsystems und Schädigung der psychischen Gesundheit führen.“ [3] Wie können wir Stress abbauen? Hier müssen wir zwischen inneren und äußeren Stressfaktoren unterscheiden. Stressbewältigung ist nicht dazu gedacht, inakzeptable und vergiftete Arbeitsbedingungen zu ertragen, sondern uns gesund zu halten und auf ruhige und produktive Weise Verbesserungen im Umgang mit uns selbst am Arbeitsplatz zu erreichen. Der erste und wichtigste Schritt ist die Erkenntnis, dass wir tatsächlich gestresst sind. Nur die Akzeptanz der Tatsache, dass Stress vorhanden ist ermöglicht es uns, etwas dagegen zu unternehmen. Obwohl Stress oft unvermeidlich ist, kannst du ihm begegnen, indem du die Reaktion deines Körpers kontrollierst. Bewegung, Meditation, das Abrufen von Entspannungsreaktion und Achtsamkeit sind großartige Stresskiller. Indem wir unserem Stress am Arbeitsplatz aktiv begegnen wechseln wir, was die Stressreaktion angeht, vom passiven Ausgeliefertsein zur aktiven Entscheidung, wie wir auf die Situation reagieren. Zu akzeptieren, dass es Stress gibt, bedeutet nicht, dass wir ihn ertragen müssen, sondern dass wir ihn als das erkennen, was er ist. Wir können die Situation analysieren und frei wählen, wie wir innerlich und in Bezug auf das Unternehmen, für das wir arbeiten, den Stressfaktoren begegnen wollen. Wir haben mehr Klarheit, sind in der Lage, andere Standpunkte wirklich anzuhören und zu verstehen und zufriedenstellende Lösungen zu finden, unter Berücksichtigung aller Beteiligten. Wir können schwierige Situationen geschickter meistern und uns der Mechanismen am Arbeitsplatz bewusst werden, die unnötigen Arbeitsaufwand verursachen, und können sie daher ruhig zur Sprache bringen und bestenfalls verändern. Somit können wir langfristig Stressfaktoren reduzieren und chronischen Stress abbauen. Weitere relevante Artikel 11 wissenschaftliche Wege, Stress zu reduzieren MBSR - Meditation based stress reduction - Kostenloser achtwöchiger online MBSR Kurs (auf Englisch) Fünf Übungen für mehr Achtsamkeit im Alltag Vorteile von Meditation: 9 wissenschaftlich Belege Resilienz: 5 Strategien für mehr Belastbarkeit In 6 Schritten zu wahrem Glück im Job Quellen [1] Work-related stress, anxiety or depression statistics in Great Britain, 2019 – https://www.hse.gov.uk/statistics/causdis/stress.pdf [13.05.2020] [2] https://medical-dictionary.thefreedictionary.com/chronic+stress [3] https://en.wikipedia.org/wiki/Chronic_stress Stress – Harvard Health https://www.health.harvard.edu/topics/stress [12.05.2020] How stress affects your health – American Psychological Association https://www.apa.org/topics/stress-health [12.05.2020] Stress: Psychology and Biology – Encyclopaedia Britannica https://www.britannica.com/science/stress-psychology-and-biology [12.05.2020] Defining Stress – Explore IM: UCLA Collaborative Centers for Integrative Medicine https://exploreim.ucla.edu/mind-body/defining-stress/ [12.05.2020] Stress – Psychology Today https://www.psychologytoday.com/us/basics/stress [12.05.2020] Images: Alexander Schimmeck, Simon Abrams, Marvin Meyer on Unsplash Geschrieben von Tine Steiss Tine ist Teil des happiness.com Teams. Sie ist Künstlerin, Medieningenieurin, MBSR und Meditationslehrerin. Wenn sie nicht an neuen Ideen tüftelt, verwandelt sie ihre Dachterrasse in einen paradiesischen Garten. Erfahre mehr über Tine auf herrberta.art oder in der happiness community.

If you're struggling to live in the present moment, these ten mindfulness quotes from spiritual leaders will inspire you to stay grounded. Recall them when you need to be more mindful. By Calvin Holbrook. Over the past few years, the message about the power of mindfulness has boomed, and for good reason. By practising mindfulness you can be more aware and receptive to how you’re feeling and the reality that surrounds you. Staying mindful is a way of finding pleasure and fulfillment in everyday things and this can make a considerable contribution to your overall happiness. Indeed, by practising mindfulness we can improve our patience levels and also positively change our relationships with loved ones, leading to greater kindness, compassion and understanding. In simple terms, mindfulness is being aware of what is happening to you and around you right now without wishing it were different – even when it seems trivial or negative. Mindfulness also means accepting your life and not being critical or judgmental. In essence, practising mindfulness is simple and straightforward, but it may take time to develop the skills. Having inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going. The quotes below come from many experts in the field of mindfulness and meditation. Thinking more deeply about the meanings of these quotes will inspire you to practise mindful behavior each and every day. With time, you – and those around you – will really feel the benefits. Mindfulness quotes Recall these ten mindfulness quotes to inspire you and ground you when life is taking you out of the present moment. Focus and bring your mind back to the now. 1. “Wherever you are, be there totally.” Eckhart Tolle German-born Eckhart Tolle is a spiritual teacher and author and one of the most-quoted people when it comes to mindfulness. This quote sums up the essence of mindfulness: being completely in the moment of where you are. Firstly, it works in a mental or emotional setting: whatever your mood or feeling, acknowledge it and accept that that’s how it is at the moment. Don’t force changes (it will pass eventually). • JOIN US! Sign-up to get support from our caring community • This mindfulness quote also applies to your physical location or situation too. For example, you may be unhappy with your living situation at the moment, but simply accepting your situation and not judging it can help. Everything will change. Likewise, in a more positive sense, if you’re enjoying a walk by the seaside or practising some forest bathing, really be there: soak up the sights, sounds and smells of everything around you. Give life your undivided attention. 2. “You can't stop the waves, but you can learn to surf.” Jon Kabat-Zinn This mindfulness quote from Jon Kabat-Zinn has to be one of our most-loved – and most repeated! Kabat-Zinn is widely recognized as being the father of mindfulness in the Western world. He's also the creator of the original Mindfulness-Based Stress Reduction (MBSR) course. This well-known quote from him sums up how to deal with life’s ups and downs rather nicely. The waves represent life’s many – and unstoppable – changes and challenges. When faced with choppy seas, instead of drowning in them we can get on our surfboard and learn to deal with them by riding the waves. We will probably fall off our surfboard many times, but we can jump back on, and with practice, we can learn how to navigate life's ever-changing waters better. 3. “Be happy in the moment, that's enough. Each moment is all we need, not more.” Mother Theresa This mindfulness quote from nun and missionary Mother Teresa teaches us to enjoy the moment and not to want more than what we have. Sometimes it can be hard to fully embrace the now and stop worrying about the future, but this quote reminds us that we should try to live simply and in the present. It also reminds us that we should practise gratitude for what we have, however little. By always being more grateful in life, we can become less self-centred and materialistic, and overall become happier with our lives. 4. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thích Nhất Hạnh One of the most influential figures in the fields of mindfulness, meditation and Buddhism, the wisdom of Thích Nhất Hạnh has provided countless quotes on mindfulness, but this is one of my favourites. This quote is all about remaining centred and focusing on our breath through meditation, despite any changes or upsets in our mind. By bringing your attention to your breath, you can calm a busy or troubled mind and bring about an equilibrium. 5. “The real question is not whether life exists after death. The real question is whether you are alive before death.” Osho Indian mystic Osho was a controversial character, but there’s nothing debatable about this mindfulness quote: we agree 100 per cent! So many of us are rushing through life, doing the things we have to do: the treadmill of work, paying the bills, taking care of the family, etc. But in doing so, we often don’t stop to take in the world around us fully. Being mindful means consciously being aware, stopping to appreciate every moment of life, instead of living it at breakneck speed. “Having some inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going.” Likewise, this mindfulness quote is also a reminder to ask yourself if you are really living your true, authentic life. Are you doing the things which make you happy in life or are you just a slave to the wage? Are you using all your skills and being the best person that you can be? Using mindfulness can be a great tool to be still and evaluate if you are really alive before death! 6. “Look past your thoughts, so you may drink the pure nectar of This Moment.” Rumi Rumi was a Persian poet born in 1207. Books of his poetry have sold millions of copies in recent years, making him one of the most popular poets in the United States. Pretty good going for someone that lived 800 years ago! This mindfulness quote from Rumi shows why his sayings are so popular. Incredibly, experts estimate that the average mind thinks between 60,000 – 80,000 thoughts a day. Some of those thoughts include minor things like what we are thinking to eat for breakfast, but other, deeper thoughts can fly through our minds all day, such as negative thoughts about the past (rumination) and worries for the future. The problem is, when we are focusing on our thoughts, we are missing what is happening in our lives right now. Here and now. In this very moment. Calming the chatter – the monkey mind – through mindfulness can help you to stop overthinking and live in the present moment, helping you to enjoy life and be happier. 7. “We have only now, only this single eternal moment opening and unfolding before us, day and night.” Jack Kornfield This quote from Jack Kornfield – teacher, writer, and one of the leading proponents of Buddhism in the Western world – encapsulates one of the key elements of mindfulness: living in the present moment. The past is the past; we cannot change it, we can only learn from our mistakes and try to move forward. • JOIN US! Sign up today and make new friends at happiness.com • Likewise, we can try and plan for the future to some degree, but life has the habit of throwing things up in the air to disrupt those plans! Indeed, what we truly only really have is this moment we are living now, and because of that, we should focus on that and make the most of it. 8. “The only way to live is by accepting each minute as an unrepeatable miracle.” Tara Brach This mindfulness quote from respected teacher and author Tara Brach is essentially saying the same thing. We must learn to appreciate that our time on Earth is limited and we should make the most of every minute. This quote also hints at the power of gratitude, suggesting we should be grateful for the gift of life and all the wonder it brings. When problems and thoughts start to cloud your mood and mind, remember this mindfulness quote and try to bring yourself back to the idea of appreciating every moment of our existence. 9. “Paradise is not a place; it's a state of consciousness.” Sri Chinmoy All too often we are searching for our own idea of Paradise: be that in the form of our dream home, an exotic holiday or the perfect relationship. And while, of course, it’s great to have dreams to aspire to, we mustn’t neglect the idea that we can be happy with what we already have. Indeed, it’s our mental attitude that can be a source of peace and contentment. If we achieve a peaceful, conscious mind, free from conflict, it can bring us great joy. Practicing mindfulness can help us achieve this state of being. This quote from Indian spiritual leader Sri Chinmoy reminds us that happiness is a journey, not a destination. 10. “Mindfulness isn’t difficult, we just need to remember to do it.” Sharon Salzberg Best-selling author Sharon Salzberg has written many meditation and mindfulness books and has been teaching meditation since 1974. So, she’s pretty well placed to be able to talk about the difficulty – or ease – of practising mindfulness. Indeed, Salzberg's quote is spot-on. Practising mindfulness in itself is not difficult as it’s simply a way of being that doesn’t require any more of our time. However, training our brains to remember to stay mindful at all times can be more of a challenge, especially if mindful behavior is new to us. However, we can change our behavior gradually, and this mindfulness quote is a reminder of that. ● Which of these mindfulness quotes do you live your life by? Do you have any others you would like to share? Let us know in the comments below. Want to discuss mindfulness with like-minded people? Head over to our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Self care | Meditation 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!

The ringing in the ears associated with tinnitus can dramatically impact on a person's quality of life. However, as Calvin Holbrook suggests, there are many ways you can cope with tinnitus. Here are ten practical ideas based on his own experience. Writing this now, with my Spotify Peaceful Piano Playlist gently playing soothing background music, I can still hear a high-pitched hissing noise in both of my ears. It's there all of the time; never goes away. Usually, it's a single, constant whirring noise. At other times it changes pitch or other sounds pop in and fade out again. And while the ringing in my ears often varies, currently my ability to cope with tinnitus largely remains unchanged. But it wasn't always like this. Rewind one year ago and things were very different. I'd had temporary bursts over tinnitus over the past decade: I'd suddenly hear high-pitched noises but they would then fade down to zero again within a few seconds. However, one day, that familiarly shrill noise came in but didn't stop: I was now living with chronic tinnitus and would (probably) have to learn how to cope with it for the rest of my life. I can clearly still recall the fresh hell of developing chronic tinnitus after a period of extended stress: the realization it will probably never go away; trying everything to drown out the sound; the sleepless nights, trying (yet failing) to focus on work. Unfortunately, in addition to developing tinnitus I also experienced hyperacusis, a condition in which your ears become super sensitive to sound. Listening to someone handle cutlery or plates was enough to send me over the edge. When tinnitus first becomes chronic, your brain immediately switches into alarm mode, imaging the internal noise as harmful or dangerous. Furthermore, focusing on anything else apart from the ringing seems like an impossible task. Like me, you may experience panic, anxiety, depression and anger as you try to cope with tinnitus symptoms. You may think to yourself: ’why me?’ And you will probably ask yourself many other questions about your tinnitus too: ‘Will it ever stop?’ ‘Will it get louder?’ ‘Am I going deaf?’ ‘Am I stuck with this for the rest of my life?’ Tinnitus: things will get better While it all feels pretty dark in the beginning, I'm here to tell you that there is hope on the horizon and that living with tinnitus is possible. Indeed, if you've recently been struck down with tinnitus and are struggling to cope, please be assured: you should see improvements with time and start to feel better mentally about it. However, if you're currently feeling like it’s an emergency or having dark/suicidal thoughts, please seek help ASAP from your healthcare provider. You can learn techniques to help you cope with tinnitus The hyper-alert state you experience with tinnitus can last many weeks or months. However, day by day your brain begins to get used to the strange new sounds you're hearing and will gradually begin to get used to them. This process is called 'habituation' and just knowing that it will happen naturally can help you to learn to deal with your tinnitus. Indeed, I – and millions others across the world – are proof of that. A year after being diagnosed with chronic tinnitus I am coping with it much better. Of course, like everyone else I have good and bad days (so-called tinnitus 'spikes' – increases or drastic changes in pitch/loudness – can be a challenge), but my condition currently doesn’t impact on my happiness to a great extent. Coping with tinnitus: 10 techniques It's important to point out that the internal sounds those of us living with tinnitus experience are all different. Although the level of my ringing is bothersome, it is not unbearable. This may change in the future. I've read stories of people that experience ringing at extremely high sound levels: that, of course, must make the condition more challenging and impact on a person's ability to cope with tinnitus. However, whatever type of tinnitus you are experiencing, there are many practical steps you can take to cope with tinnitus and make it less intrusive in your life. Here are 10 tips to get you started. 1. Accept it The first step in coping with tinnitus lies in acceptance of the condition. However, this is often easier said than done in the beginning. As much as you may want to fight against the ringing in your ears – especially during those first traumatic weeks or months – doing so will only lead to disappointment and frustration. While some people experience temporary tinnitus because of trauma to the head or an ear infection, those of us with chronic tinnitus are usually stuck with the noises for life (saying that, there have been cases where people's tinnitus appears to have vanished). Accepting your condition is essential for you to be able to deal with tinnitus. Essentially, you first need to know if your tinnitus is temporary or chronic and if you have any hearing damage. Visit a high street ophthalmologist or ask your GP to refer you to an ear, nose and throat (ENT) specialist. 2. Relaxation The anxiety you feel when first getting tinnitus is to be expected but it will only make you feel more stressed, and, in turn, exacerbate tinnitus. Indeed, it's believed that stress really impacts on tinnitus, so it’s important that you reduce any stressors in your life to keep tinnitus levels in check. In fact, many people living with tinnitus use their condition as a barometer of their stress levels – if their tinnitus appears to be worsening, it’s a signal something in their life is out of balance. “Many people coping with tinnitus use it as a barometer of stress – if their tinnitus appears to be worsening, it’s a signal something is out of balance.” Relaxation is obviously a key way to combat stress and therefore improve how you deal with tinnitus. Practising meditation and conscious breathing exercises are practical and simple tools you can use to immediately reduce anxiety and stress. Incorporate both into your daily routine to feel the benefits. Also, be sure to spend as much time in nature as possible. As well as the relaxation and proven mental health benefits of forest bathing, the sounds of nature help to soothe that pesky tinnitus ringing. The crashing of waves; the rustling of branches and leaves, bird song – the many noises of nature offer your ears and brain a calming distraction. Sea sounds help to mask tinnitus noise shutterstock/Monkey Business Images 3. Practising mindfulness Making mindfulness a part of your daily routine is one of the best things you can do when it comes to coping with tinnitus. Mindfulness won't make tinnitus go away, but it aims to make it less intrusive. Indeed, mindfulness teaches us how to live with difficulties such as tinnitus, without having to fight or change them. Practising mindfulness can help us help us to develop a better relationship with our tinnitus, aiding the habituation process. RELATED: Mindful behaviour – 13 practical mindfulness tools In 2017 the British Tinnitus Assoctiation published two research papers that showed that mindfulness-based cognitive therapy (MBCT) is an effective treatment for those people living with distressing tinnitus. The results showed that tinnitus patients undergoing MBCT were associated with significant, reliable and ongoing improvements in their tinnitus-related and emotional distress. Luckily, mindfulness is something we can all practise by ourselves and for free. It involves paying complete and mindful attention to whatever we're doing in the moment: breathing, eating, showering, walking or noticing the physical sensations in our body, for example. We have some great mindfulness tips you can incorporate into your daily routine to help you to become less focused on your tinnitus. 4. Finding your flow Personally, experiencing ‘flow’ is the most efficient way to cope with my own tinnitus. 'Flow' is that state in which you are so totally absorbed and engaged in an activity that you enjoy that time seems to stand still. For example, I find my flow when I'm making an artwork or editing an article. RELATED: Flow state and happiness Sometimes my attention is so focused in the state of flow that it can seem like my tinnitus has stopped (for a while at least!). Flow is really an act of mindfulness, and as outlined above, mindfulness is one of the scientifically-proven best ways to deal with tinnitus. 5. Staying busy Finding your flow is one of the best ways to deal with your tinnitus as it helps to shift your awareness to something other than the internal noises you are dealing with. Similarly, I find that staying busy – in a non-stressful way of course – keeps my focus off of my tinnitus so it’s easier to cope with. Sitting around in silence is when tinnitus may start to bother you the most, so staying active and on-the-go helps to keep it stop dominating your mind. 6. Exercising with yoga OK, we all know the drill about exercise: it boosts your physical and mental health, helping to lift depression and anxiety (which you could be more vulnerable to if you are living with tinnitus). Exercise also combats against stress which, as explained above, is a major influencing factor when it comes to tinnitus levels. Yoga, in particular, is an exercise that has been found to help people cope better with tinnitus. A small 2018 study from Mersin University in Turkey indicated that practising yoga may reduce life stress and symptoms of tinnitus. Researchers followed 12 participants who practised guided yoga over three months involving poses, breathing exercises and meditations. The researchers hypothesized that because tinnitus symptoms are often linked to stress, and because yoga is stress-relieving, yoga may help decrease symptoms for patients living with chronic tinnitus. “Good sleep is essential when it comes to coping with tinnitus. Our bodies need sleep to heal and recover. When I have a bad night’s rest my tinnitus always seems louder the following day.” Elsewhere, Polish researchers conducted a similar study in 2019. It followed 25 patients with chronic tinnitus through 12 weeks of yoga training. The researchers identified that participants benefitted most from improved sense of control over tinnitus, lessened intrusiveness, improved quality of life and better sleep. The last point of improved sleep is important (as we shall see next). Importantly, whatever exercise you choose to do, working out will help to tire your body and lead to an increased chance of falling asleep quickly. Yoga is a perfect way to shift awareness shutterstock/Ulza 7. Prioritising good sleep Good sleep is essential when it comes to coping with tinnitus. Our bodies need sleep to heal and recover. When I have a bad night’s rest, my tinnitus always seems louder the following day. However – as you will no doubt know – sometimes falling asleep can be difficult for those of us with chronic tinnitus. That’s because tinnitus appears to sound worse at night – there are fewer external noises to mask the internal sounds, so we may have 'external' silence but have to put up with our 'internal' noises. RELATED: 14 sleep hacks to get a good night's rest One thing I love to do to help shift awareness from my tinnitus when going to bed is follow a body scan meditation script. Gradually tensing and releasing different body parts and feeling the sensations it brings directs your thoughts away from your tinnitus and to those other places in your body. You can also find ways to externally ‘mask’ your tinnitus sounds at night to help you drift off more easily. In my first few months of living with chronic tinnitus, I used mobile apps such as the excellent T-Minus to play 'white noise' such as rain sound, which works wonders balancing out my high-pitched tinnitus. There are also plenty of great YouTube videos of rain sounds that you can play in the background while you're in bed. 8. Exploring masking Sound-masking devices such as the apps mentioned above provide an external noise that partially drowns out the internal ringing of tinnitus. As well as using apps you can also try: having calming piano music on in the background leaving a fan or the TV on opening a window to let in some external noise Furthermore, if you have hearing loss in addition to tinnitus, there are now hearing aids with inbuilt white noise generators which help many with the condition cope with tinnitus symptoms. Whatever masking method you choose, always set the volume of the device a notch lower than the perceived sound of your tinnitus – you don’t want to drown out the sound completely or you may find it harder to habituate. 9. Talking to someone It’s important to remember that you don’t have to cope with tinnitus alone. As the number of people who live with persistent tinnitus is thought to be around 13 per cent, there’s a chance someone in your close circle is going through the same thing. Open up to family members and friends, or put your thoughts out on social media if you feel comfortable sharing your tinnitus story – you may be surprised by the responses. However, friends and family may not be able to support you unless they have experienced tinnitus themselves, so they may not realise how distressing tinnitus can be (or even know what it is). If this is the case, do connect with someone who has dealt with tinnitus themselves in order to get the help you need. In the UK there are tinnitus support groups up and down the country where you can meet in person to discuss living well with tinnitus. “Tinnitus can dramatically impact on your quality of life and can be hard to adapt to. However, as with everything in life, we can choose how we react to it.” The internet is also full of tinnitus support groups and forums such as the excellent TinnitusTalk forum which is full of useful and insightful threads. However, do so with caution! Be careful when browsing for tinnitus help online as you will come across many dubious ads for methods or items claiming to stop or cure tinnitus. Unfortunately there is no cure for tinnitus, so please don't waste your money. Finally, if you prefer a friendly voice in real time, the British Tinnitus Association offers a confidential tinnitus helpline. You can call its team for support. 10. Exploring your tinnitus This final suggestion may seem like the last thing you want to do, but it actually brings us right back to the first tinnitus coping tip of 'acceptance'. Depending on your personal tinnitus noise level, you may find it beneficial to employ some mindfulness techniques and simply sit with your tinnitus for a while. Try to listen to it with curiosity and without judgement. Take some time to observe your tinnitus and ask yourself some questions about it. Does your tinnitus noise level stay the same or does it get louder or quieter? Does it stay at the same pitch or do you hear new sounds come in and out? Does it sound the same in your left and right side? If you feel comfortable and ready for this type of exercise, you can even sit and meditate on your tinnitus, bringing all your attention to the sounds and your breathing. Exploring your tinnitus in this way may seem difficult if you've bee recently diagnosed with the condition, but realizing that tinnitus is just 'there' and cannot harm you can help you to cope with its day-to-day symptoms. The takeaway: dealing with tinnitus Tinnitus can dramatically impact on your quality of life and can be hard to adapt to. However, as with everything in life, we can choose how we react to it. If we fight against our tinnitus, we are more likely to struggle. But, if we learn to accept it and live with it, habituation to tinnitus can become easier. Whatever type of sounds you experience – hissing, whistling, humming or buzzing – by following the ten tips above, coping with tinnitus should become easier. Hopefully, as is the case with myself, tinnitus will just become another part of your life, and not a dominating factor. • Main image: shutterstock/aleks333 happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our Academy Resilience | Gratitude | Self-care Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Are you considering volunteering? It's an important way to help individuals and communities in need. And, as Calvin Holbrook writes, the benefits of this altruistic act are proven by science. With most of us leading super busy lives, the idea of volunteering – giving your time and energy to a cause without financial reward – may seem an impossible task. I mean, how can we fit anything else into our already jam-packed schedules? However, volunteering is important for many reasons and doesn't have to take up too much time. And, in fact, the benefits of volunteering are vast for the volunteer – not just the community, individual or organization receiving their assistance. Indeed, it's these benefits that could partly explain the rise in popularity of volunteering over the past few years. During 2012-13, 29 per cent of adults in England, UK, said they had formally volunteered at least once a month. The figure in the United States is not far off, at around 25 per cent (with slightly more women volunteering than men). Promisingly, an increasing number of these people are young adults. In the UK, figures show that 2.9 million people in the 16 to 25-year-old age group volunteered during 2015, compared to 1.8 million in 2010: that’s a whopping 50 per cent increase. So, why the interest in volunteering? The Greek philosopher Aristotle once said that the essence of life is “to serve others and do good,” and it seems an increasing number of us are starting to wake up and see why volunteering is important. People are starting to understand how serving and helping each other and different communities benefits not just others but ourselves, too. Why is volunteering important? Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community. Indeed, many organziations and charities rely on the generosity of volunteers as often they’re only part-funded through government or local councils, and cannot afford to pay salaries for all their staff. In fact, many companies depend almost solely upon teams of volunteers to help them thrive and do their work. So, what are the benefits of volunteering? Of course, the benefits of volunteering for those receiving help are clear. Whether it’s providing kids in a Third World country with free English classes or litter picking at your local beach, the benefits to the receiver and the wider community are usually part of the reason why you decide to volunteer in the first place. But did you realise just how important volunteering could be for the person doing it? In fact, volunteering is beneficial to the doer for a whole host or reasons, including stress reduction, combating depression and providing a sense of purpose. “Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community.” And while studies do show that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment. Even giving in simple ways can help those in need and improve your overall health and happiness. So, let’s take a closer look at just why volunteering is important with seven key benefits of this altruistic act. 1. Volunteering connects you with others If you’re feeling lonely, isolated, or simply want to widen your social circle, volunteering in your local community is an important – and often fun – way to meet new people. In fact, one of the best ways to make new friends and strengthen existing relationships is to commit to a shared activity together, and volunteering lets you do just that. Volunteering is an important connection tool. © Professional/Shutterstock If you’ve recently moved to a new city or country, volunteering is an important and easy way to meet new people and it also strengthens your ties to that local community and broadens your support network. Furthermore, it connects you to people who have common interests and passions and who could go on to become great friends. RELATED: The importance of community – 7 key benefits In fact, volunteering is an important and interesting way to meet people who you might not normally connect with: people from different age groups, ethnicities or social groups. Because volunteering is open to everyone, it allows you to meet a wide variety of people from all sorts of walks of life, something that can only open your eyes further. 2. Volunteering builds self-confidence and self-esteem Doing good for others and the community helps to create a natural sense of accomplishment. And working as a volunteer can also give you a sense of pride and identity, helping to boost your self-confidence further by taking you out of your natural comfort zone and environment. Indeed, volunteering helps you to feel better about yourself, which you can then take back to your ‘regular’ routine, hopefully creating a more positive view of your own life and future goals. If you’re shy or fearful of new experiences, cultures and travel, volunteering overseas could be an important and insightful way to help you build self-confidence in this area too (not forgetting the other benefit of this type of volunteering – a chance to see a bit of the world at the same time!). • JOIN US! Sign-up to happiness.com and connect to a caring community • Research shows that volunteering could be particularly useful and important in boosting the self-esteem and confidence of adolescents who are just starting out on their life journey. A 2017 study from the University of Missouri and Brigham Young University that included almost 700 11- to 14-year-olds examined how sharing, helping and comforting others affected self-confidence. The study found that altruistic behaviors may indeed raise teens' feelings of self-worth and that adolescents who assisted strangers reported higher self-esteem one year later. “If you’re feeling lonely or simply want to widen your social circle, volunteering in your local community is an important – and fun – way to meet new people.” And a National Youth Agency report seemed to corroborate this evidence. In it, young people aged 11 to 25 “repeatedly stressed that volunteering had increased their self-confidence, self-esteem and self-belief.” This self-confidence boost was shown to be strongly linked to improved communication skills, especially amongst young volunteers who were previously nervous about meeting new people. 3. Volunteering is important for physical health... Interestingly, volunteering has distinct health benefits that can boost your mental and – perhaps more surprisingly – physical health. Indeed, a growing body of evidence suggests that people who give their time to others might benefit from lower blood pressure and a longer lifespan. A 1999 study showed that ‘high volunteers’ (helping out at two or more organizations) had a 63 per cent lower mortality rate than non-volunteers. And more recent research (2013) from Carnegie Mellon University found that adults over 50 who volunteered regularly were less likely to develop high blood pressure (hypertension) compare to non-volunteers. Hypertension is an important indicator of health as it contributes to stroke, heart disease and premature death. Volunteering has many important health benefits © shutterstock/Dragon Images Lead study author Rodlescia Sneed said that carrying out volunteer work could increase physical activity among those who aren’t normally very active, and that it could also reduce stress: “Many people find volunteer work to be helpful with respect to stress reduction, and we know that stress is very strongly linked to health outcomes.” Importantly, volunteers seem to notice these health benefits too. Indeed, a 2013 study from UnitedHealth Group and the Optum Institute of over 3,300 U.S. adults revealed that 76 per cent of those in the United States who volunteer said it makes them feel physically healthier. Also, around 25 per cent said that volunteering had been important in helping them manage a chronic health condition. 4. ...and mental health When it comes to volunteering being important for mental health, the benefits are clear. It can help counteract the effects of stress, depression and anxiety. Indeed, the social contact aspect of helping others can have a profound effect on your overall psychological well-being. Volunteering keeps you in regular contact with others and helps you develop a solid support system, which in turn combats against feelings of loneliness and depression. Volunteering with animals has also been shown to improve mood while reducing stress and anxiety. The social aspect of volunteering boosts mental health © Rawpixel/Shutterstock Finally, volunteering boosts mental health simply because carrying out an altruistic act makes you happier; the so-called 'helper's high'. Human beings are hard-wired to give to others, and by measuring so-called brain activity and happiness hormones, researchers have found that being helpful to others can deliver great pleasure. RELATED: The power of kindness A 2008 study from the London School of Economics examined the relationship between volunteering and happiness in a large group of American adults. The researchers found that the more people volunteered, the happier they were. Compared with people who never volunteered, the odds of being ‘very happy’ rose seven per cent among those who volunteer monthly and 12 per cent for those who volunteer every two to four weeks. 5. Volunteering is important for a sense of purpose Because volunteering means choosing to work without receiving monetary compensation, people often choose to give their time to issues or organisations they feel are important or have a special connection to. For example, if you're a big animal lover you may want to volunteer at a pet shelter. Or, perhaps you’ve living with or have recovered from an illness and want to dedicate some of your spare time to a charity that helps others living with the same condition. Volunteering like this helps address a social problem that is meaningful to you and in turn helps to build a sense of purpose, which furthermore boosts your own happiness. “When it comes to volunteering being important for mental health, the benefits are clear. It can help counteract the effects of stress, depression and anxiety.” You can try volunteering at any age to help build a sense of purpose, but it’s often particularly common in older adults – those that have retired or maybe lost a partner of friends. Whatever your age of life story, volunteering can be an important technique to help give your life new meaning and direction! 6. Volunteering helps you forget your own problems One other benefit of volunteering is that focusing on others can give us a deeper sense of perspective and help distract us from negative thoughts and help stop rumination. Volunteering often involves helping those in need and can be useful in showing us that, in fact, our own lives are not as bad as we thought they were. 7. Volunteering is important for your career In an increasingly competitive job market, volunteering experience can be incredibly useful. It shows potential employers that you can take initiative and that you’re willing to give your own time to improve the world for other people. • JOIN US! Volunteer and shine your light at happiness.com • Furthermore, volunteering gives you the opportunity to practice important common skills used in the workplace, such as communication, teamwork, problem solving, planning and organization. Indeed, if you haven’t had a full-time job before then volunteering is an essential way to prove your skills when you do go for work interviews. Boost job prospects as a volunteer © shutterstock/Monkey Business Images Also, if you’ve just graduated or looking for your first job, volunteering is an important and relatively easy way to get a foot in the door of a company you’d like to work with. Even if there's no immediate chance of employment afterwards, volunteering can help you to make connections for the future. RELATED: Six steps to real happiness at work Alternatively, if you’ve already had jobs and are considering a change of direction, volunteering is an important and fun way to try out different career options, especially if you’re not quite sure of where you want to go next. Indeed, volunteering offers you the chance to try out a new career without making a long-term commitment! Conclusions: the importance of volunteering It's clear the benefits of volunteering are huge – improved physical and mental health, new friends and avoiding loneliness, a sense of purpose and deeper self-confidence. In turn, all of these things will help to boost your overall happiness: a win-win situation for all involved. If you're considering volunteering, ask yourself a few questions before taking the plunge. Firstly, really think about which causes you're passionate about – it means you're more likely to enjoy and stay committed to the work. Secondly, are you looking for regular volunteering opportunities or would you prefer a one-off project? Thirdly, what skill set can you offer and what can you hope to gain from volunteering? Good luck when you finally get going, and make sure you have fun – volunteering is important – the benefits are clear – but it's important to enjoy it too! • Main image: Rawpixel/Shutterstock Have you ever or do you still volunteer now? What are the benefits for you? What did you enjoy most about it? The happiness.com community would love to hear your story below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy classes Kindness | Motivation | Learning | Altruism Written by Calvin Holbrook Calvin edits our online magazine, makes art and loves swimming, yoga, dancing to house/techno, and all things vintage!

Life is seldom smooth-sailing. Sonia Vadlamani shares some helpful, research-backed ways that can make navigating through life obstacles a great deal easier... and even enjoyable! Life is hard sometimes, as we’re all aware. A random analysis of any given week would present the various hassles we often come across: a flat tire, an unexpected expense, a flu that puts a dent in your plans for the week, an incomplete to-do list – you get the picture. As a matter of fact, these challenges seem to multiply as we grow older. We assume we have it all under control, until we’re suddenly mired amidst one too many adversities and unforeseen hardships like major health conditions, loved ones suffering or passing away and the grief that follows, having to end a friendship, relationship breakdowns, to name but a few. I’m no stranger to the realization that life will always remain unpredictable despite all my thorough planning, and there will always be contingencies which I couldn’t have scheduled. For instance, I thought I had mapped out my plans for 2020 to the last detail, when COVID-19 pandemic struck, and changed my perspective about navigating through life events entirely. Not only did I have to cancel all my travel plans, but I lost an ailing grandfather who I nurtured a very affectionate relationship with. To add to my troubles, my gym, favorite hangout spots, friends and all social events we enjoyed became inaccessible due to the pandemic, leaving me feeling confused, restless and helpless. While I did still have plenty to be grateful for, life as I knew it had been altered dramatically, and I seemed to have no clue how to cope with such unprecedented times. However, in hindsight, it seems that like billions of other people throughout the world, I went about navigating through life and overcoming challenges with determination and resilience. Indeed, staying resilient and maintaining a positive disposition during a rough ride can prove to be cumbersome. Nevertheless, navigating through life becomes easier when we accept challenges as a chance to rise above our insecurities and fear of change. Navigating life: 10 helpful tips Sometimes, navigating through life with all its difficulties can seem like a daunting task. You may find yourself stuck with the feeling that you’re never good enough, or that life’s been unfair to you and you were cut a raw deal. Truth is, challenges arise in everyone’s lives, and no one can remain secure in their comfort zone for too long. But it’s entirely up to us as to how we go about to seek a happy, successful life. Here are ten science-backed rules to help us navigate through life’s challenges head-on, so we can lead happier, meaningful lives. 1. Be true to yourself Living in the digital era, it’s easy to get caught in the comparison trap and lose your sense of individuality sometimes. Indeed, authenticity in today’s technology-dominated times may seem like a risky move – especially when social media and other shaping forces in our lives, such as parents, teachers and peers may have told us to ‘fit in’ and conform – in order to feel a connection. As a result, we often hide our true selves due to the fear of rejection and judgment from others. Confronting – not avoiding – challenges is a key way to navigate life However, research suggests that authenticity is an integral part of happiness, and can boost one’s self-esteem, in addition to lowering stress levels. In fact, real, lasting connections are forged when we are true to ourselves. Indeed, cultivating your authentic self can seem challenging at first, but the rewards it enables you to reap – in the form of greater life satisfaction, strengthened interpersonal relationships, and a reinforced sense of purpose – make it all worth pursuing. 2. Confront challenges Life has a way of presenting us consistently with challenges that will assess our emotional mettle, be it in the form of injury, illness, loss, grief or an uncertain future. Accepting this can allow us to be fully present and relish the gifts we have in our lives this very moment, as we live each day with renewed appreciation, joy and lasting confidence in our own capabilities. “The happiest people I know are dedicated to dealing with the most difficult problems,” reveals Rosabeth M Kanter, founding chair of Harvard Advanced Leadership Initiative, and author of Think Outside The Building. In fact, Kanter suggests dividing our challenges into two categories: the ones we’re dealing with immediately, and those which give us a “chance to make a difference”. The latter helps us look at hurdles in a new light, making us better equipped for navigating through life with a sense of purpose. 3. Distinguish thoughts from fact Most of us are guilty of spending too much time ‘in our heads’ or being pre-occupied with our thoughts. According to research, humans are hardwired for negativity, which means that it’s natural for most of us to feel negative outcomes or emotions with a greater intensity than positive feelings. As a result, we end up navigating life with a penchant for overthinking, which can affect our mental health and stress levels adversely according to research. “Overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves.” To make matters worse, we often mistake overthinking for problem-solving. Whereas the truth is that rumination impacts our decision making, thus interfering with our problem-solving abilities. Instead of catastrophizing the challenges, you need to stop ruminating and embrace them as stepping-stones to personal growth. Acknowledging that you are not your thoughts will allow you to take control of your thoughts, and put a stop to the tedious mental chatter. 4. Change your perspective Stephen Joseph, professor of psychology and author of Authentic: How to Be Yourself and Why It Matters, suggests that we change our perspective and consider challenges as “an important part of growing and developing as a person”. Indeed, overcoming challenges forms an important part of navigating through life, and the ability to view a situation from a different vantage point can allow us to learn a great deal about ourselves. Instead of living in denial in your comfort zone, we can gradually tune our minds to look at adversities as learning opportunities and face them head-on when they present themselves. Stepping back to get a better perspective, taking some time to clear your mind, and approaching the situation without rushing will enable you to gain newer insights. 5. Maintain a sense of humour Life can be a bumpy ride sometimes, and stress seems unavoidable given the daily hassles we experience, such as waiting times, unpleasant interactions with co-workers, deadlines, and failed plans. However, there is no need for a serious and skeptic demeanor all the times, and a little bit of humour and playfulness can go a long way to strengthen relationships and boost happiness levels. Infusing some humour in your daily life is a great way to prime your mind for optimism and navigate life with a positive attitude. 6. Be kind to yourself We often tend to beat ourselves up when things don’t go the way we planned. However, this cycle of self-criticism and ignoring the pain we feel seldom makes us feel any better. Compare this with how you’d treat a friend with love, kindness and encouragement when they face failure. Researcher Kristin Neff suggests that channeling self-compassion during tough times is crucial for overcoming challenges with an improved sense of connectedness and emotional balance. Indeed, being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat. 7. Persistence is key While everyone adapts differently to a challenge or an adverse situation, one rule that holds true for everyone is that it’s never too late to get back on track to achieve your goals. Avoid the temptation to give up – researchers suggest that deserting your purpose or circumventing your goals can be emotionally painful, possibly resulting in grief-related distress or even depression. Cultivating persistence pays off without fail, as long as you set realistic goals and continue to put efforts in the right direction. Stay persistent and focused on achieving your dreams 8. Remember happiness is a journey, not a destination You may have noticed how accomplishing goals makes us happy but only for a limited time, as we then move on to the pursuit of happiness in the form of the next milestone. Psychologists refer to this tendency as the ‘happiness trap’, wherein one maintains an unrealistic purview of happiness, in addition to constantly comparing their happiness levels with that of others. “Being kind to yourself and treating yourself with love and compassion can make navigating through life an easier, happier feat.” However, researchers and philosophers stress the importance of viewing happiness as a journey not a destination that needs to be chased relentlessly. Indeed, it’s important to take the time to pause and smell some roses along the way. Navigating through life gets easier when we view happiness as a choice we can make consciously, and cultivating happy habits that can raise our well-being levels in a consistent manner. 9. Remain thoughtful, kind and gracious Difficult times warrant the need for human kindness more than ever, and it helps to treat others the same way we want to be treated. Expressing thankfulness, apologizing genuinely, complimenting others without an agenda, and offering support and encouragement in times of need helps strengthen our connection with others. Developing a reputation for being grateful, compassionate and kind can help you build lasting relationships that you can depend on whilst navigating life’s difficulties. 10. Devise and uphold your personal boundaries Personal boundaries are a measure of your self-esteem and help ensure that you aren’t vulnerable to being used or mistreated by others around you. Devising and establishing clear, strong boundaries in place helps foster trust and loyalty, thereby strengthening relationships. Healthy boundaries are not just about being able to express your views and needs assertively but are also helpful for navigating through life in a more efficient manner. Takeaway: navigating life As we all know from experience, life has its ups and downs. Most of also realize that we seek happiness, meaningful connections and fulfillment of our purpose as we navigate through it. Practising mindfulness, being accountable for your words and actions, developing an attitude of gratitude, and being present instead of worrying about the future can make navigating life easier – and more importantly – enjoyable. • Main image: shutterstock/fizkes happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Compassion | Friendship 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.

With anxiety and depression levels rising in kids, mindfulness and meditation are increasingly being employed by parents. Here are 7 of the best mindfulness books for kids on the market that can instill these two essential life skills, keeping children calm and centered. By Ann Vrlak. Would you like to introduce mindfulness to your child, but aren’t sure where to start? It has been wonderful to see the explosion of interest in mindfulness for kids – in schools and in homes all around the world. There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives, like how to: Self-regulate emotions Improve self-esteem and confidence Relax when you’re stressed or worried Concentrate better Treat yourself with kindness and compassion Increase empathy With this impressive list, it’s no surprise that schools are incorporating some form of mindfulness exercises in elementary and high school classes. Furthermore, many parents want to know how to teach mindfulness themselves, to help their children navigate everyday stresses and conflicts, and to learn tools to relax or take a pause if they feel upset. There are so many books about mindfulness for kids to choose from. I’ve done the work for you by choosing my seven absolute favorites. They’re all also five-star rated by the parents and kids I’ve recommended them to. Storybooks Storybooks are one great style of mindfulness book that explain concepts to children. Here are three of the best that are currently on the market: 1. Moody Cow Meditates | Kerry Lee MacLean Peter the calf has a “stupid, rotten day when everything went wrong.” He woke up with a bad dream, his sister drew on his skateboard, and the day just goes downhill from there. He is so upset and angry his sister names him “Moody Cow” which just makes things worse! Moody Cow Meditates is one of the best mindfulness books for kids because it describes the kind of day we all can have when nothing goes right and no one seems to be on your side! Peter visits his wise grandfather who shows him how to create a mindfulness jar: he adds sparkles to a jar of clear water for each angry thought he has and then shakes the jar. RELATED: The benefits of meditation for kids His grandfather explains how the agitated, cloudy water is like his agitated mind, full of thoughts. And as the water settles down, and the sparkles settle, it’s just like when you calm down again and can see things more clearly. Grandfather gently takes Peter through the mindfulness jar practice from his upset mind to a quiet place. 2. Visiting Feelings | Lauren Rubenstein Visiting Feelings is a book that also looks at how to be with emotions in a healthy way. Rubenstein encourages kids, through gorgeous illustrations, to treat their feelings like unexpected visitors. How tall is this feeling? What colour and shape is it? Is it warm or cold? By asking these kinds of questions, the author is encouraging kids to observe feelings at arm’s length, to be curious about them, instead of thinking that something is wrong. Make friends with feelings, she says, and listen to what they have to tell you. “There is a growing body of research that shows how simple mindfulness practices – tailored for children – can help kids learn invaluable skills they can use their whole lives.” Rubenstein also gently asks kids to notice where feelings live in their body – another traditional adult practice of noticing the physical qualities of an emotion – like a knot in your stomach, that give you a concrete place to begin exploring the emotion. There is a “Note to Parents” in the back of the book about emotional intelligence and tips on how to help children link mindfulness to emotions. 3. Take the time: Mindfulness for Kids | Maud Roegiers This lovely mindfulness book for children has a powerful message: if you’re feeling bad, do something small to feel better. Be with your friends, feel the cold air on your cheeks, or do something you love. And, whether we’re five years old or 50, when we’re feeling sad or upset, we often feel like we have to fix something or do something complicated to feel better. Focusing instead on small, simple pleasures that are always around us if we take time to look, is a tool of health and well-being your child can nurture throughout their life. The beautiful, heartwarming illustrations in Take the Time... bring the story to life. 4. Zen Shorts | Jon J. Muth This is one of Muth’s delightful mindfulness for children books that features the wise panda, Stillwater. Zen Shorts begins with a large, panda suddenly appearing in Michael, Karl and Addy’s back yard. He’s a mysterious fellow and a storyteller who soon has the children entranced with classic meditation stories put into kids’ language: someone who shows compassion for a robber and the man who says, “Maybe” to a whole series of life events that everyone assumes are “good” or “bad.” Kids also love Zen Happiness, Zen Socks and other books by Muth. Books with mindfulness exercises for kids Each of the following great books has sections explaining the principles and benefits of mindfulness for children, teaching tips and lots of specific mindfulness exercises you can do with your children. 5. Planting Seeds: Practicing Mindfulness with Children | Thich Nhat Hanh and the Plum Village Community This book by beloved Buddhist teacher Thich Nhat Hanh shines with love and respect for children, and how to nurture their growth through simple meditation practices. Hanh talks about meditation as a way to plant the seeds of self-awareness, relaxing through breath, recognizing your connection to nature, nurture compassion and community, embrace emotions – and more. All the ideas are accompanied by simple, engaging exercises kids can do on their own or with a guide – and many are included on an accompanying CD. RELATED: Thich Nhat Hanh – his life in quotes and teachings My personal favourite to do with kids is the Pebble Meditation. Kids gather four pebbles to represent a flower, mountain, still water and space, and use them in a meditation to emulate each of their qualities: “Fresh like a flower... Solid like a mountain.” This meditation, and others, builds on kids’ imagination and ability to embody positive and resilient states. Every chapter in Planting Seeds is grounded in caring for children, and encouragement to explore their inner and outer world with kindness for their own sake and the sake of all beings. 6. Child’s Mind: Mindfulness Practices to Help Our Children be More Focused, Calm and Relaxed | Christopher Willard This is an excellent mindfulness book for kids if you would like to know more about the psychological applications of meditation for children – for everyday challenges and for kids who are troubled by chronic anxiety or depression. Willard is a clinical psychologist and psychotherapist with a deep experience with mindfulness and meditation. He talks about meditation’s effect on kids’ mental, emotional and physical well-being in easy to understand language, and how parents can use mindfulness to help their children overcome difficulties. “ If you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start.” Child's Mind features a creative range of mindfulness practices like The Universe in a Raisin; Hugging Meditation; Everyday Mindfulness, Everyday Games; and, Homesickness Meditation. All encourage kids to mindfully and gently explore what’s happening for them. I use many of his exercises with my young mindfulness students for the balanced way he shows kids how to accept and honour their own feelings, and how to do mindful things to feel better. RELATED: The benefits of meditation for kids 7. Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) | Eline Snel If you’d like a short, approachable book about why mindfulness is a great skill for kids, read Sitting Still Like a Frog. Each chapter in the book explains a mindfulness concept or skill, and includes one or two exercises for kids to practice with. Some of the concepts Snel explains are Training your Attention Muscle, Weathering the Storm Inside and The Conveyor Belt of Worries. She uses imagery to great effect to help kids relate to their feelings, thoughts and experiences in entertaining, mindful ways. RELATED: 6 secrets to raising happy children Snel also includes short exercises parents can use with everyday routines, like meals and bedtime. She makes all the concepts fun and has a warm way of communicating. This book also includes a CD with many of the best guided practices. There is also an accompanying activity book with 75 mindfulness games. The takeaway: best mindfulness books for kids So, if you’d like to explore the world of mindfulness books for kids, all of these titles will give you and your child an experienced, caring and fun place to start. The books don’t just talk about mindfulness, they embody mindfulness in the way they talk about children and their needs, and the way they talk to kids in the stories and exercises. Most of these authors have more than one book, so you and your family can enjoy them together for a long time to come. • Main image: shutterstock/Tatiana Bobkova 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 in our happiness forum ■ learn with free online classes in our happiness Academy Meditation | Family activities 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.

Die weltweite Verbreitung des Coronavirus wirkt sich negativ auf unser Stress- und Angstniveau aus. Zum "Stress Awareness Month" April, zeigt dir Dee Marques 11 wissenschaftlich fundierte Möglichkeiten, wie du Stress reduzieren kannst. Stress ist eine der größten gesundheitlichen Herausforderungen der heutigen Zeit. Während eine geringe Menge von positivem Stress gut für uns sein kann, besteht die Gefahr, dass anhaltender chronischer Stress ernsthaften Gesundheitsproblemen führen oder diese verschlimmern kann. Da der Coronavirus derzeit auch die Gesundheit und das Wohlbefinden der Welt testet, merken viele von uns ein erhöhtes Stress- und Angstniveau. Seit 1992 ist der April in den USA der Monat des Stressbewusstseins. In diesem Jahr ist klar, dass die Notwendigkeit an einem Bewusstsein über Stress so groß wie nie zuvor ist. In Amerika geben mehr als 55 Prozent der Menschen an, sich tagsüber gestresst zu fühlen - eine Zahl, die weit über dem globalen Durchschnitt liegt (35 Prozent). In Deutschland fühlen sich sechs von zehn Menschen beruflich oder privat gelegentlich gestresst, 23 Prozent sogar häufig. In der Tat ist Stress nicht „nur Stress“, da er sowohl unsere geistige als auch unsere körperliche Gesundheit beeinflusst (siehe: Burnout). Studien zeigen einen engen Zusammenhang zwischen Stress und psychischen Erkrankungen wie Depressionen und Angstzuständen. Andere Nebenwirkungen von nicht verarbeiteten Stress sind Wut, geringes Selbstwertgefühl, Einsamkeit und ein schlechteres Gedächtnis. In Bezug auf die möglichen Auswirkungen auf den Körper kann Stress alles verursachen: Von Kopfschmerzen über Verdauungsstörungen von Schlaflosigkeit, Haut- und Haarprobleme bis hin zu erhöhten Chancen, Herzerkrankungen zu entwickeln. 11 Möglichkeiten, sich schnell stressfrei zu fühlen Da Stress so weit verbreitet scheint, fragst du dich vielleicht, ob es überhaupt möglich ist, stressfrei zu werden? Komplett stressfrei zu sein, ist ziemlich schwer zu erreichen Aber es gibt definitiv Dinge, die du tun kannst, um deinen Stress abzubauen. Die wichtigsten erfordern weder viel Zeit noch Geld. Hier sind 11 Ideen, mit denen du versuchen kannst, Stress abzubauen und die Vorteile schnell zu spüren. 1. Die Kraft der Zimmerpflanzen Einer der ersten Schritte, die du in Angriff nehmen kannst, ist die Schaffung einer stressfreien Umgebung. Das ist nicht immer in großem Maßstab möglich, aber es gibt kleine Dinge, die du in deinem Zuhause und in deinem persönlichen Arbeitsbereich tun kannst. Zimmerpflanzen, so bescheiden sie auch erscheinen mögen, sind in letzter Zeit aus gutem Grund immer beliebter geworden - sie können deine Fähigkeit, mit Stress umzugehen, enorm steigern. In einer japanischen Studie wurden die Gefühle, die durch das Umpflanzen einer Pflanze entstehen, mit denen am Computer verglichen. Das Ergebnis zeigte, dass die Gruppe, die an einem Computer arbeitete, einen höheren Blutdruck hatte, während sich diejenigen, die mit Pflanzen interagierten, ruhig und beruhigt fühlten. In der Tat kann das Umsorgen von Zimmerpflanzen zu deiner häuslichen Umgebung einen großen Unterschied machen. Pflanzen können den Blutdruck senken und Stress reduzieren Shutterstock / Amilao 2. Atemtechniken Unser Körper reagiert auf Stress mit einem sogenannten Overdrive. Studien bestätigen einen Zusammenhang zwischen langsamer kontrollierter Atmung und dem Nervensystem: Tiefes Atmen erinnert das Gehirn daran, dass es Zeit ist, sich zu beruhigen. Das Gehirn sendet daraufhin dieselbe Botschaft an den Körper, um die Herzfrequenz zu stabilisieren und Verspannungen in den Muskeln zu lösen. Wenn du mit den Vorteilen einer kontrollierten Atmung nicht vertraut bist, kannst du mit deine Angstzustände mit verschiedenenTechniken kontrollieren und dich stressfrei fühlen. Einige Techniken stellen wir in diesem Artikel über mehr Achtsamkeit im Alltag vor. 3. Körperliche Aktivität Bewegung verursacht einen Anstieg der Endorphine, einer Form von Glückshormonen. Um einen stressfreien Zustand zu erreichen, ist regelmäßige Bewegung und Sport wichtig. Die Art und Häufigkeit des Trainings hängt von dir persönlich und deinem allgemeinen Gesundheitszustand ab. Als Richtlinie ergab eine medizinische Studie aus Finnland, dass moderates Aerobic-Training am besten für einen höheren Endorphinspiegel geeignet ist. Zu den Formen mäßig anstrengender Übungen zählen Radfahren, flottes Gehen, Tanzen und Wassergymnastik. Als Auswirkung von COVID-19 können wir das meiste davon derzeit nicht tun. Aber auch in der eigenen Wohnung, im Haus oder Garten gibt es Möglichkeiten der Bewegung, um die Stimmung und geistige Gesundheit positiv zu beeinflussen. 4. Körperliche Entspannung Um schnell stressfrei zu werden, ist es besonders effektiv, zu den oben genanten Punkten eine Mischung aus stimmungshebenden Übungen und beruhigenden Entspannungstechniken hinzuzufügen. Entspannungstechniken wie Tai Chi, Meditation, Yoga oder Achtsamkeit werden seit Jahrhunderten praktiziert. Das bewusste Entspannen deines Körpers oder Teilen davon, kann deine Herzfrequenz verlangsamen und den Stresshormonspiegel senken. Es stärkt außerdem das Vertrauen in dich selbst, mit Problemen umzugehen. Einige Techniken, die du ausprobieren kannst, sind progressive Muskelentspannung, Massagetherapie, Qi Gong und Ashtanga Yoga. 5. Experimentiere mit ätherischen Ölen Aromatherapie gibt es schon seit Tausenden von Jahren. Schon im alten Ägypten waren sich die Menschen der Kraft aromatischer Kräuter und ihrer Rolle für das Wohlbefinden bewusst. Die Organe, die für unseren Geruchssinn verantwortlich sind, sind direkt mit den Teilen des Gehirns verbunden, die mit Emotionen verknpüpft sind. Daher kann die Exposition gegenüber bestimmten Gerüchen die Stimmung positiv beeinflussen und zur Verringerung von Angstzuständen beitragen. Aromatherapie: Schnüffeln, um Stress abzubauen Shutterstock / Madeleine Steinbach 6. Stell dir eine stressfreie Playlist zusammen Wir beginnen erst zu verstehen, welchen starken Einfluss Musik hat und inwieweit sie Stress abbaut. Wenn, wie der Dramatiker William Congreve aus dem 17. Jahrhundert sagte, „Musik Reize hat, um ein wildes Tier zu beruhigen“, kann sie uns doch sicher auch helfen, einen stressfreien Zustand zu erreichen, oder nicht? Eine Studie verglich das Stressniveau bei chirurgischen Patienten, die vor einer Operation Musik hörten mit dem von Patienten ohne musikalische Vorbereitung. Das Ergebnis war, dass diejenigen, die Musik hörten, einen niedrigeren Blutdruck hatten und sich weniger ängstlich fühlten. Einige Klänge und Rhythmen können effektiver sein als andere. 7. Nichts tun Sich von Aufgaben oder Verantwortlichkeiten überfordert zu fühlen, ist eine der häufigsten Ursachen für Stress. Manchmal ist die beste Antwort, alles auf Eis zu legen und nichts weiter zu tun, als auf sich selbst aufzupassen: etwas, das viele von uns während der COVID-19-Pandemie tun. Wenn es keine Option ist, nichts zu tun, solltest du weniger tun oder Dinge langsam und achtsam tun. Achtsamkeit gibt dir die Möglichkeit, langsamer zu werden, dich zu konzentrieren und dich deiner Reaktionen bewusster zu werden. Achtsamkeit wurde auch mit einer geringeren Aktivität in der Amygdala in Verbindung gebracht, dem Teil des Gehirns, der Angst- und Stressreaktionen auslöst. 8. Visualisierungstechniken Visualisierungstechniken können beruhigend wirken, wenn der Stress zu groß wird. Tauch in eine Szene ein, die dich glücklich und entspannt macht, und rufe dir jeden sensorischen Aspekt der Szene ins Gedächtnis, von den Gerüchen über die Sehenswürdigkeiten bis hin zu den Geräuschen. Indem du dich auf das sensorische Erlebnis als Ganzes konzentrieren, lenk deine Aufmerksamkeit von Stressquellen weg. Sobald dies geschieht, signalisiert dein Gehirn deinem Körper auch, sich zu entspannen. Forscher haben herausgefunden, dass Visualisierung (auch bezeichnet als "geführte Bilder") die Stimmung verbessern und depressive Symptome bei Multiple-Sklerose-Patienten verbessern kann, so dass sie sicherlich auch im Alltag einen positiven Effekt haben können. 9. Teile deine Sorgen Geteilte Sorgen sind halbe Sorgen. Zögere nicht, mit jemandem in deiner Nähe zu sprechen, wenn Stress überhand nimmt. Das Teilen deiner Sorgen kann ein Gefühl der Erleichterung hervorrufen. Wissenschaftliche Erkenntnisse unterstützen diese Annahme. So ergab eine Studie, dass die Offenlegung von Sorgen- und Angstgefühlen gegenüber sympathischen Personen das Stresshormon Cortisol reduziert. Manchmal ist es einfach, die Sorgen mit einer fremden Person zu besprechen. Die Gesprächstherapie ist wirksam beim Stressabbau, sei es persönlich oder telefonisch. Sprechen ist ein Weg, um Stress zu reduzieren. Shutterstock / Monkey Business Images 10. B-Vitamine zur Unterstützung gegen Stress Wusstest du, dass bestimmte Vitaminmängel zu einem erhöhten Stressgefühl führen können? Eine stressfreie Ernährung sollte besonders reich an Vitamin-B-Komplexen sein. Einige Forscher teilen die Annahme, dass diese Vitamine Homocystein senken können. Homocystein ist eine Aminosäure, die in Stresssituationen ansteigt. Es ist daher eine gute Idee, deinen Speiseplan zu überarbeiten, um sicherzustellen, dass er gute Mengen an Vitamin B-reichen Lebensmitteln wie Vollkornprodukten, Hülsenfrüchten, dunklem Blattgemüse, Samen und Nüssen enthält. Wenn du dies zur Gewohnheit machst, kannst du deine Stimmung verbessern und die durch Stress verursachte geistige Müdigkeit verringern. VERWANDTES THEMA: Gute Laune Lebensmittel 11. Ehre dein wahres Selbst Manchmal ist Stress ein Ergebnis interner Konflikte. Es gibt Situationen, in denen wir uns entscheiden müssen: Wollen wir das tun, was wir in unseren Herzen als richtig empfinden? Oder tun wir etwas, um anderen zu gefallen und stellen unsere Grundwerte hinten an? Wir alle haben bestimmte Werte, die unser Leben bestimmen. Nimm dir etwas Zeit, um dich daran zu erinnern, welche für dich am wichtigsten sind. Einer der Schritte, um stressfrei zu sein, besteht darin, Spannungen oder Diskrepanzen zwischen deiner privaten Person und deiner öffentlichen Person zu beseitigen. Diese Ausnahmezeit ist deine Gelegenheit, genau das zu tun und sich besser zu fühlen. ● Fazit Lass in diesen Zeiten nicht zu, dass Stress und steigende Angstzustände dein Glück beeinträchtigen. Obwohl wir alle stressige Situationen erleben, gibt es bis keinen Grund, uns davon überwältigen zu lassen. Wir verfügen über Werkzeuge, um unser inneres Selbst zu stärken und schnell stressfrei zu werden. Lasst sie uns anwenden! Warum also nicht den Stress Awareness Month nutzen und das Bewusstsein für Stress in einen stressfreien Alltag nutzen? Hauptbild: Shutterstock / Baranq Geschrieben von Dee Marques Dee hat einen sozialwissenschaftlichen Abschluss, den sie mit großem Interesse an Sprachen, Kommunikation und Strategien verknüpft. Sie liebt es, zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entkommen kann.

Finding it difficult to seek happiness from anything you do? Sonia Vadlamani explores the reasons why a loss of pleasure and motivation could signify an underlying mental health concern. Plus, she suggests seven ways to start rebuilding your happiness. Several of us find ourselves feeling down at some point in our lives, which could translate to feeling unmotivated, sad, stuck in life or at work, or just bored. However, if you keep thinking 'nothing makes me happy anymore' or 'what’s the point of life', as well as being unable to take delight in anything in your life, it could be that you are actually in a state of deep depression (perhaps without even realizing it). Anhedonia, or the inability to derive joy or happiness from anything around us, is a common indication of an underlying mental health issue such as depression, post traumatic stress disorder, or anxiety. While this feeling mimics boredom, it is also coupled with lack of motivation on one’s behalf to try anything, as nothing seems to matter to anymore, and there is no reward or pleasure to be derived from the action. In fact, it’s estimated that for those living with anhedonia, the regions in the brain that are usually associated with reward anticipation or interest are inflamed. This inflammation causes a dopamine imbalance in the brain, which makes one indifferent to the outcome of any event or situation. Why nothing makes you happy anymore It’s important to know that anhedonia – or the distinct sensation that nothing makes you happy – could also be a symptom of a situational depressive episode and need not be characterized as clinical depression. “It's something a lot of people experience, at least at one point in their lives,” states Dr Miranda Nadeau, a licensed psychologist based in Austin, Texas. RELATED: Feeling blue or clinically depressed? The 4 things you should look out for Anhedonia can be defeated with consistent effort, but first you may need to pinpoint the underlying causes, so that they can be remedied. There are several plausible reasons why you may not find anything interesting or enjoyable anymore: Feeling burned out and exhausted Feeling easily irritable, being sleep-deprived for a long duration and constant lethargy are some of the symptoms associated with burnout. The most usual form of this healthcare issue is seen in the form of workplace burnout, wherein people work through prolonged hours under immense stress, or carry out a wide range of responsibilities without sufficient breaks or rest. Loneliness While loneliness usually occurs in people who live alone or are isolated from others for extended period, a person can feel lonely even when they’re in a crowd. Loneliness as an emotional state takes root when we’re unable to form true connections with others around us. A constant sense of nothing making you happy within can signal loneliness, and the tendency to shut ourselves to the outside world might spiral us deeper into a depressive state, thus making it a vicious cycle. Loneliness and isolation can put us in a depressive state Boredom We often feel bored and uninspired because we’re wired to adapt to our circumstances – positive or negative – and after we get used to something, we tend to become indifferent to it and fail to derive any further 'happiness boost' from it. While this hedonic treadmill is a common phenomenon for most of us, sometimes this prolonged apathy or boredom towards life events can spiral towards substance abuse, addiction to unhelpful routines, self-harming behavior and even depression. • JOIN US! Sign-up to happiness.com and connect with our caring community • Depression If you’re feeling blue often and each new day begins with a sense of apprehension, or if activities that used to spark joy fail to evoke any emotion in you, this could indicate the start of a depressive episode. Depression is a complex condition, with both mental and physical symptoms. However, the good news is that once diagnosed, depression can be treated, making it possible for one to eventually lead a happy, fulfilling life. How to rebuild happiness: 7 steps While the inability to derive joy from anything is a reason for concern and should be addressed, it’s important to realize that others have been in the same shoes before you and have found their way to happiness once again. So, if you constantly think to yourself 'nothing makes me happy anymore', here are some ideas to help you gradually change this state of mind and feel happier. 1. Get sufficient rest Research reveals a strong link between troubled sleeping and depression, with sleeping disorders present in nearly 75 per cent of adults diagnosed with depression. Sleep disturbances can raise stress levels and anxiety, impacting one’s overall quality of life. “If you keep thinking to yourself 'nothing makes me happy anymore' or 'what’s the point of life', it could be that you are actually in a deep depression.” Indeed, following good sleep hygiene is essential for ensuring good overall health. Some effective sleep hacks include limiting your overall screen-time and consciously shutting all screens at least an hour before bed. Getting good-quality sleep on a regular basis is one of the surest ways to feel better again, according to research. 2. Consult a physician A persistent feeling that nothing makes you happy could also arise from an underlying medical condition or a sudden shift in your usual lifestyle. For example, those who spend more time indoors are likely to be deficient in vitamin D, which is associated with poor mood, depression and other mental disorders. Eating disorders and health conditions like hypoactive thyroid or iron deficiency can result in depressive symptoms and heightened anxiety as well. Talking to your doctor and getting the bloodwork and appropriate tests done can help eliminate these potential underlying conditions that could cause unhappiness. 3. Take care of your body Our food choices affect our mood and health, as revealed from the discovery of the gut-brain axis. Include lots of good mood foods like green vegetables, seeds and nuts, lean meats and prebiotics to improve your mental health and boost your happiness levels. Dehydration is also responsible for blocking the production of serotonin, potentially impairing our ability to think clearly and make us feel tired all the time, and hence it’s important to stay hydrated through the day. Furthermore, engaging in physical activity will also help combat that 'nothing makes me happy' feeling by releasing endorphins, a type of 'happiness hormone' which can boost our stress management abilities. Exercise releases happiness-boosting endorphins shutterstock/Rido In fact, regular exercise can change our brain, in addition to improving heart health and preventing diseases like diabetes. If you can’t access the gym, try mindful running or restorative yoga to introduce the element of mindfulness and relaxation to your daily exercise routine. Starting slow, setting small and realistic goals and being consistent can create noticeable improvements in the way you feel. 4. Re-configure what happiness means to you At this point, you may be ready to take a deeper glance into what elicits happiness for you and adding activities which may uplift your mood. When I find myself feeling unhappy, I look around for clues as to what makes me happy in the first place, and whether I’ve been doing enough lately to achieve or reinstate that feeling. If there are obstacles that prevent you from picking up activities you once used to enjoy, try inculcating new activities that may interest you and help you feel less bored with life. While traveling to explore various cuisines and fitness pursuits are activities that generally keep me upbeat, I found it was connecting with nature in the form of gardening – even in a limited apartment space – that helped keep my spirits up through the stress and anguish I experienced around the COVID-19 pandemic. Look for ways to incorporate awe in your life. Including 'expressive therapy', or creative expression in the form of making art, music, dance, writing or creative dialog can improve our ability to cope with emotional issues, while helping us form meaningful relationships with others with similar interests. 5. Meditate regularly A daily meditation routine and focusing on your breathwork can help to boost happiness levels, albeit over time and with steady practice. There are several types of meditation you could choose from, depending on the skills you wish to learn from meditation and convenience. For example, gratitude meditation could help you bring attention to the good things in your life, enabling you to release negativity. Deep sleep meditation can improve your sleep quality and help you feel well-rested, rejuvenated, and ready to brave the next day with improved energy levels. 6. Reach out and connect “Oftentimes people experience anhedonia and other symptoms of depression when they feel their social connections are weak,” states Dr Nadeau. Research suggests that forming meaningful social connections can help you find your way back to happiness. Utilizing the power of friendships and positive communication is important for our overall life-satisfaction and well-being. “Research suggests that forming meaningful social connections can help you find your way back to happiness.” While intimate connections and close ties are important, even weak ties can impact us positively by providing stimulation and a fresh perspective, as researcher Karen Fingerman points out. Connecting with random strangers during the pandemic can help you and others feel less lonely and isolated, making the world around feel like a better place. 7. Talk to a mental health professional If none of these ideas are making you feel better and happier, it’s okay to seek professional help when you’re feeling defeated by life. Reaching out and talking to a specialist can help you take stock of your situation and pinpoint the inherent concerns that require addressing or cognitive reframing. Be it dealing with rejection or hurt, working on self-acceptance, or the need to devise work life balance, a therapist can help you process and resolve the underlying issues when you’ve had that 'nothing makes me happy' feeling for a prolonged period. Takeaway: nothing makes me happy Most of us tend to lose interest in things we used to enjoy at some point in our lives. However, anhedonia takes this inability to enjoy to its furthest limits, wherein one can’t seem to take delight in anything that once used to spark joy within them, such as food, conversations, music, travel, etc. If you find that nothing make you happy anymore, start by identifying and addressing the plausible underlying causes. Focus on getting your physical and mental health back on track and indulging in activities that you previously enjoyed or rejuvenate you now. Try to incorporate one or more happy habits into your routine to gradually combat your 'nothing makes me happy anymore' feeling. However, seeking professional help is essential if you’re struggling to reconnect with happiness on your own. • Main image: shutterstock/fizkes If you're experiencing any of the signs of depression 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 are under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Kindness | Motivation | Learning | Altruism 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.

With a saturated market, how do you pick the best book on mindfulness to suit you? You listen to our expert Ann Vrlak, that's how! Here she shares her Top 10 reads, whatever your mindfulness stance: beginner, skeptic, parent, science geek, and more. Are you interested in mindfulness, but overwhelmed by all the learning choices out there? Today, there are many kinds of mindfulness practices available to us. You can discover more through books, mindfulness podcasts, apps and courses, and each has its advantages. Many people love using mindfulness and meditation apps, for example, because the teacher guides them step by step. Books are your best path for in-depth learning about mindfulness. You can dive deep into the meaning of mindfulness practices, how they work and how people have been helped by using them in the real world with real challenges, like anxiety, depression, dissatisfaction at work, loneliness and more. The good news about all these choices is you can find a mindfulness practice that is tailored to fit exactly what your challenges or interests are. The bad news is all these choices can make it hard for a beginner to know where to start – but don’t worry, I’m here to help! Mindfulness: our pick of the best books I’ve done the hard work for you and found what I think are ten of the best books about mindfulness on the market. When you become more mindful, you become a little more present every day, a little happier and a little more able to respond well to whatever life brings your way. I've selected these mindfulness books based on different categories – such as best books for skeptics, for kids, for science-lovers, or those that want more practical mindfulness advice– so that can help you start your journey into mindfulness, whatever your position. 1. If you’re new to mindfulness Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn I’ve included two books by Jon Kabat-Zinn in this “best of” list with good reason. Kabat-Zinn is the creator of a program used around the world called Mindfulness-Based Stress Reduction (MBSR). It came out of his experience as a long-time student of Buddhism and as a Professor Emeritus of medicine. Kabat-Zinn writes in a warm, down-to-earth way as he describes step by step how mindfulness can bring richness and meaning back into what you do every day: making breakfast for your family, driving to work or school, and relating to other people. And he talks about the many proven benefits of mindfulness on well-being and happiness. 2. If you’re interested In mindfulness for children Child’s Mind: Mindfulness Practices to Help Our Children Be More Focused, Calm and Relaxed by Christopher Willard What a wonderful time for mindfulness for children! There are more studies done each year that show how simple, non-religious mindfulness practices bring all kinds of wonderful benefits to children, from more calm, to more empathy for themselves and others, to more confidence, and reduced anxiety and depression. • JOIN US! Sign up to learn more about meditation and mindfulness • My choice for best mindfulness book for adults about kids and mindfulness is Child’s Mind by Christopher Willard. This book is a lovely blend of psychology and mindfulness that delves into children’s gifts and challenges. After an excellent, short chapter on mindfulness basics, the book is divided up into different practices. Willard describes the benefits of each practice, which challenge it's best suited to (such as trouble falling asleep, for example) and steps on how to lead a child through it. The exercises like “Know Your Orange” and “Hugging Meditation” are simple, active ways for kids to gently explore mindfulness. 3. If you're a kid yourself interested in mindfulness Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) by Eline Snel What is mindfulness like? Well, it’s like sitting still like a frog, of course! You sit patiently and quietly, until there is something that needs your attention, and then you jump! The author creates fun and creative kid-friendly versions of basic adult mindfulness skills: like watching your worries go by on a conveyor belt, weathering the storm of emotions, and getting out of your head and into your body. The book, ideally for kids five to 12, includes a CD with guided practices that are lovingly narrated by the author. RELATED: The benefits of meditation for kids 4. If you’re a skeptic The Mindful Geek: Secular Meditation for Smart Skeptics by Michael W. Taft Are you curious but skeptical about mindfulness? Do you want more proof and less promises about how mindfulness works? This entertaining book, written by a tried and true skeptic, is for you. Michael Taft went on a quest to learn about mindfulness and the result is a fact-based book on practices, how you do them and how they affect you psychologically, neurologically and behaviourally. The author walks you through each exercise, in a no-nonsense style and discusses how they've been shown to help others facing anxiety, depression, chronic stress and dissatisfaction at work. 5. If you prefer practical tips How to Train a Wild Elephant and Other Adventures in Mindfulness: Simply Daily Mindfulness Practices for Living Life More Fully and Joyfully by Jan Chozen Bays, MD. I love this little book and nominate it as one of the best books on mindfulness. Jan Chozen has crafted 53 mindfulness exercises like, “Every Time the Phone Rings,” “When Eating Just Eat,” “Are You Overlooking Something?” and, one of my favourites, “Say Yes.” Each chapter is short, and describes the practice itself – usually in one simple sentence. She gives you ideas on how to remind yourself to do the practice every day, and some discoveries to watch for. “Books are your best path for in-depth learning about mindfulness. You can dive deep into the meaning of mindfulness practices, how they work and how people have been helped by using them.” The best part of each chapter is the “Deeper Lessons.” Here Chozen Bays talks about the purpose and meaning of these deceptively simple practices. These lessons help you see how what you learn could transform your life in very real ways. 6. If you want to reduce stress or anxiety Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn This is the second book by Jon Kabat-Zinn that makes the best mindfulness book list for me. This inspired work is so full of understanding about living with anxiety and stress, and so full of ways mindfulness can help, I couldn’t leave it out. • JOIN US! Sign up today and make new friends at happiness.com • Kabat-Zinn dives in-depth into the modern pandemic of stress. He describes how far-reaching the effects of stress are, and how unaware we may be of those effects: poor sleep, poor digestion, negative chemicals saturating our brains, and an erosion of connection with ourselves and others. He lays out the science on the mind-body connection and how mindfulness can be a powerful tool to promote physical, psychological and spiritual healing. 7. If you want to improve your work performance or enjoyment Mindfulness at Work: How to Avoid Stress, Achieve More, and Enjoy Life! by Dr. Stephen McKenzie Mindfulness is a tool to make everyday living more enjoyable and meaningful – and this includes work. Most of us spend about a third of our lives at work, so when it becomes a source of stress and dissatisfaction, it can take a huge toll on our peace of mind. RELATED: Mindfulness at work - 6 productive tips The author brings the practice of mindfulness to the most common work stresses many of us experience. You’ll learn how to improve your focus, sense of satisfaction and decision-making and, perhaps most important, your ability to have peaceful, positive relationships with work colleagues. 8. If you want to read a classic Practising the Power of Now by Eckhart Tolle The Power of Now is a ground-breaking classic on meditation. This follow-up book, Practising the Power of Now, takes some of the core ideas from the original and presents them in short practices you can try as you go about your day. Some practices ask you to take a few mindful minutes in a quiet place, but most offer ideas for how to explore mindfulness when you’re with other people, driving, facing a stressful situation or wanting to make a good choice in a difficult situation. Try this book to discover the power of now for yourself. 9. If you want to geek out on the science Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson Rick Hanson is one of the best translators of mindfulness practices for beginners. He’s also a neuroscientist and an expert on the fascinating world of our minds: how they have evolved to survive, what happens in our minds and bodies when we’re being mindful instead of stressed, how we can develop lifelong habits that slowly but surely help our brains to see more of the “good,” rather than what stresses us – and much more. Hanson has a lot of science at his fingertips and he presents it in a way that’s easy to understand and applicable to your life. And he draws a map of how all this can help you become more happy, loving and wise! 10. If you're a deep thinker The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer One of the best mindfulness books is The Untethered Soul. It's a rich book, heartfelt and practical at the same time. If you’re someone who is deeply curious about your inner world, about how your habitual thoughts and emotions affect you, I fully recommend this book. The author looks at how all of us come into adulthood with a whole repertoire of thoughts and emotions that we barely question, but which govern everything we see, believe and do. Using traditional mindfulness practices he shows you how to build a loving relationship with your deepest self and to choose new a new path that will free you from sometimes lifelong patterns of suffering and unhappiness. Final thoughts I hope at least one of these picks from the best books on mindfulness speaks to an interest or challenge you have right now. Try a few of them and go with the author that you feel the strongest connection with. Do they speak from experience? Do they care about you as a learner and approach mindfulness in a non-judgmental, caring way? Listen to what feels right for you and enjoy the journey of mindfulness! ● Main image: shutterstock/Dudarev Mikhail Which of these mindfulness books have you read or recommend? Any which would you add to the list? Share your thoughts in the comments below... 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.