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We're busier in our jobs than ever before, so could mindfulness in the workplace help us to work more productively and calmly? Calvin Holbrook looks at mindfulness at work and shares six tips to stay present in our jobs. The modern workplace can be full of distractions: loud conversations, interruptions from colleagues, chat channels such as Slack, phone calls, meetings, presentations, mobile phones... and just the internet in general. There's always something that can take us away from the task we're working on. So how can we apply the principles of mindfulness to feel more present at work, as well as boost our productivity? Someone who knows about staying mindful on the job is Jutta Tobias PhD. She's a social psychologist with 20 years of work experience in organizational development and capacity-building. Dr Tobias researches and teaches personal development and leadership in collaboration with executive students and in a variety of organizations. Through her teaching and coaching, Tobias helps individuals develop their personal resilience and emotional intelligence. She works with groups to help improve their decision-making, overcome obstacles, and generate sustainable performance. Dr Tobias' current research focus is on establishing a scientific evidence base for linking mindfulness-based interventions with organizational transformation. Mindfulness at work We spoke with Dr Tobias about mindfulness at work and she offered some valuable insights: “In the last couple of years when I ask people how they are doing in their organisation, they’re no longer just saying they’re busy, they’re actually saying ‘I’m overwhelmed at work.’ “Or they’re now seeing business as the status quo, if not the hero status: ‘I’m busier than you!’ But it doesn’t necessarily make people more effective. And mindfulness practice and mindfulness as a state or a way of being, is a little bit the opposite or the antidote to moving fast to being busy. It’s actually about being.” .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Video by Arlo Laibowitz Mindfulness at work: the studies Research into mindfulness in the workplace is fairly limited, although there are a couple of studies that appear to back its benefits. In a study conducted with Duke University, the insurance company Aetna had over 10,000 employees participate in a mindfulness or yoga class. Aetna found that among those who took part, there was an almost 30 per cent reduction in stress levels, a 20 per cent improvement in sleep quality and a 19 per cent reduction in pain. Participants also became more effective at work, gaining an average of 62 minutes per week of added productivity. The conclusion? Mindfulness at work resulted in a healthier and more effective workforce. “There's always something that can take us away from the task we're working on. So, how can we apply the principles of mindfulness to feel more alive and present at work?” Similarly, a study published in the Journal of Occupational and Environmental Medicine and reported on by Greater Good Science Center found benefits to mindfulness in the workplace. The research sought to determine whether an online mindfulness program created for the Dow Chemical Company, could reduce stress while simultaneously enhancing the well-being and resilience of employees. RELATED: Unhappy at work? Here are the six things you need to find Just under 90 participants completed scientific scales designed to measure their levels of stress, mindfulness, resiliency and vigor. They were then divided into two groups — one to take the online mindfulness class and one to join the wait list for it. The researchers came back six months later, just as the first group was finishing the class. And they found that, in fact, the group that took the class was doing a lot better than the group that hadn't yet taken the class – they were less stressed, more resilient, and more energetic. “This online mindfulness intervention seems to be both practical and effective in… enhancing overall employee well-being,” the researchers concluded. Six tips for staying mindful while working So, it seems there is some good evidence that being mindful in the workplace can make us happier and more productive. Even without a formal meditation practice, there are simple and practical steps you can take to give yourself a better chance of staying mindful and present while working. Here are six of the best: 1. Be email efficient New emails in our inbox have a habit of seducing us away from the task at hand to give them our undivided attention. Perhaps it’s because we’re not really enjoying our task so we're looking for an easy distraction. But it could also be because completing small, easily accomplished tasks like replying to an email releases dopamine, one of the happiness hormones, in our brains. However, in fact, answering mail throughout the day means we end up disrupting our focus from the task at hand. • JOIN US! Sign up to learn more about meditation and mindfulness • So, instead of answering email as soon as it pings into your inbox, be email efficient and allot dedicated periods of time to replying to messages. For example, use 30 minutes first thing in the morning to reply to any urgent mails you have, or wait until you have completed one of your major tasks. Apply mindfulness when opening your inbox and watch your productivity rise. Be mindful at work with deep breaths shutterstock/fizkies 2. Turn off pop-up notifications Just like emails, these take your attention away from the task at hand and distract you. Turn off all unnecessary notifications, and, instead, set your own mindfulness notification system with an hourly alarm on your phone during the day. Every hour when your phone pings, take a mindful breath or rub your hands together to become aware of your senses. It will help you come back into the present moment and refocus. Dr Tobias agrees. “The easiest and quickest instruction that I give to others and to myself is that practising mindfulness is all about coming to our senses, and it's a bit of a metaphor but it’s also a physical instruction: get in touch with my body: feel,” she told us. “I rub my hands together, and for a moment or two, notice the sensations in my fingers and my hand and that brings me back into the here and now. The people that now how to do this simple instruction and do it consistently are more present. And because they’re more present, they’re actually more satisfied.” RELATED: Mindful minutes – 10 small practices that make a big difference 3. Accept what you cannot change Acceptance lies at the heart of mindfulness. To be mindful means to accept this present moment just as it is. And it also means to accept yourself, just as you are at this present moment. It doesn’t mean giving up, but it does mean acknowledging how things currently are before trying to change anything. Making mistakes – big or small – at work happen all the time and we need to accept it when it happens instead of worrying. Here’s a workplace example, you made a huge typo in a social media post and can't change it or you went way over your planned budget. Firstly, you should accept that you ca cannot change it so you need to try to move on with the situation by learning from it. RELATED: How to show compassion at work Lack of acceptance can lead to denial of the fact or avoidance (trying to avoid the issue or skipping meetings with your supervisor) or even aggression (blaming someone else for the mistake or taking it out on others). Instead, try to accept the situation, talk to the necessary staffers involved and learn from your mistakes. Acceptance actually leads to change. Self-acceptance is even more powerful. It involves embracing all facets of yourself — your weaknesses, shortcomings, aspects you don’t like and those you admire. When you can accept yourself, you reduce energy-draining self-criticism. You’re then in a better place to enjoy your successes and laugh off your shortcomings. 4. Finish one task before you begin the next People often love to big up their multi-tasking abilities, but the truth is, nobody can actually multitask – trying to do two or more tasks at the same time and switching back and forth between them just isn’t efficient. “Being a single-tasker is more productive and a great way of seeing how much actual time – not including distractions – you spend on regular work activities.” Become a single-tasker by planning a time journal of your working day. Spend five minutes in the morning making a list of all the tasks you have to complete on any given day, then focus on completing one at a time, tracking the time you take for each. It’s more productive and is a great way of seeing how much actual time – not including distractions – you spend your time on regular work activities, which will help you plan your workload more efficiently in the future. 5. Mindfulness exercises You can train your brain to become more mindful by carrying out small mindfulness exercises. In a busy workplace, it’s probably not possible to take 30 minutes out to meditate, but that doesn’t mean you can’t be mindful at work: even a minute or two of simply taking time out to connect with yours senses and how you’re feeling can be classified as mindfulness. • JOIN US! Sign up today and make new friends at happiness.com • Take time out throughout the day to practice small mindfulness exercises in the office, for example, simply to sit upright and focus on your breath for a couple of minutes. Count on each exhalation and release any distractions by going back to focusing on your breathing. During times of high pressure in the workplace, practicing a short mindfulness exercise such as this breathing example can be a godsend. 6. Make meetings more mindful Work meetings are often seen as a necessary evil: they can be painful and unproductive if not managed correctly. But, by being mindful about meetings, you can even turn them into a highly useful and even enjoyable experience. Break to stretch and rub your hands shutterstock/TORWAISTUDIO Firstly, check in with yourself before a meeting. Notice what mental state you're in. Are you excited or frustrated and anxious? By becoming aware of your mental state, you have the chance to reconsider the state you want to be in for the duration of the meeting. If you take part in a state of appreciation or contribution, the impact will be much more positive than if you’re coming from a place of frustration or anger. If you find yourself getting stressed or tense in a meeting, try to focus on the breathing exercise mentioned before. Mindful meetings wrap up effectively and with firm intentions: What have we decided? Who is going to do what and by when? How can we resolve the issues we have agreed upon today? Also, wherever possible, any potential distractions should be removed from meetings, ie, no mobile phones! The takeaway: mindfulness at work Our workplaces are full of distractions that take our attention away from the job at hand. But research suggests that by being more mindful at work we can boost our productivity and reduce stress levels. If you regularly practice the mindfulness at work tips printed above, you should hopefully feel the benefits! ● Main image: shutterstock/pathdoc You might be interested in our other interviews around work. Watch Bodhin Philip Woodward on the impact of mindfulness and compassion in daily life, and our chat with the organizers of co-founders of the summit, Liz Hall and Luis San Martin. happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Anger management | Resilience | Leadership Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

We spend hours working alongside our colleagues, and showing compassion in the workplace can help to create real joy and happiness. Arlo Laibowitz speaks with Meysam Poorkavoos about the benefits of a compassionate culture in the workplace. Most of us spend many of our waking hours at work, and as we may know from experience, the work we do and the workplace itself can have an impact on our well-being and mental health. In fact, compassion in the workplace can greatly affect your happiness at work. Unfortunately, according to a lot of research, unhappy workplaces are actually pretty commonplace. Moreover, employees regularly feel under appreciated, disengaged, and believe that employers don't care about their personal struggles. Indeed, around half of all workers in the UK and US claim to be unhappy. RELATED: Unhappy at work? Here are the 6 things you need to find So, imagine a working environment where staff are always understood and supported, appreciated and included, and their professional relationships are built on a base of mutual trust and respect. Sounds great, right? These are all elements that make up a compassionate workplace, which can go a long way in helping to create a happier workplace. What exactly is compassion? First of, let's make sure we understand what compassion is. Compassion is a process involving the ability to be aware of, feel, or perceive another human's pain and to be with them or take action to relieve their suffering. Someone who knows a lot about compassion at work is Meysam Poorkavoos. We spoke with him at the second International Mindfulness & Compassion at Work Summit in Madrid in 2018. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Poorkavoos believes there are three main problems that organisations have when showing compassion in the workplace. Firstly, that they have a non-open culture at work where employees aren't comfortable to share their issues and problems. Secondly, that managers are not really interested in people: they are mainly focused on outcomes, without caring how it's achieved. And thirdly that policies and procedures tend to get in the way, meaning people can't see when staff need support. The benefits for organisations to become more compassionate are many, argues Poorkavoos. “It’s not just people that receive compassion that benefit from it; the people that observe compassion in the workplace also benefit because they see it’s the kind of organization that if they have problems, they will receive help and support,” he says. “And when people feel compassion in their work environment they are better able to deliver a high level of service to their customers.” Compassion in the workplace: 7 top tips If this has inspired you to build more compassion in your own workplace, here are seven easy ways you can start to do just that: 1. Get to know your colleagues better Being part of a team makes people feel like they have a connection with others. Make the time to introduce yourself to others in the workplace – perhaps someone you normally don’t work directly with – and ask them about their life. Try to remember their name and use it again when you next greet them. It will make them feel valued and included. 2. Offer help to a co-worker If you spot that a colleague is struggling with something that you excel in, step in to offer your knowledge and skills. Likewise, if you see a co-worker has a lot on their plate, and you have some free time, offer to take a load off for them. They will be grateful, and showing them that you want to help others will inspire them and make them feel happier. “People that observe compassion in the workplace also benefit because they see it's the kind of organization that if they have problems, they will receive help and support.” You can also do this if you work remotely. Put a shout out in your group chat channels if you have some free time and are available to help others out. 3. Take notice of a colleague’s mental well-being If you notice a change in mood or working ability in a colleague or staff member, consider approaching them to discuss it. Perhaps there's something difficult going on in their personal life that is making them suffer with anxiety and/or depression. Showing that you care is a compassionate act. And if an employee has recently experienced a loss, such as family death or divorce, someone from the company should contact them within 48 hours and offer assistance. RELATED: The 8 types of grief explained 4. Praise employees in front of others Find opportunities to praise colleagues for their hard work and efforts in front of other staff members – you don’t have to be a manager to do this. Showing your appreciation for a co-worker is a great morale booster for them and will encourage others to also share their gratitude for others. Show compassion at work by helping a colleague shutterstock/fizkes 5. Be a compassionate leader or manager Great managers lead and inspire their colleagues through kindness, flexibility, empowerment and support. When staff are treated with compassion they remember it, and are more likely to want to continue working with you because you care. Moreover, having leaders show their own vulnerability can also help to create an atmosphere of safety and trust. RELATED: Mindfulness at work – 6 productive tips 6. Encourage constructive criticism Try to develop an atmosphere of conscious communication in your workplace. Encourage colleagues to engage openly with one another and give feedback through constructive criticism. Workers who openly discuss their feelings and thoughts truthfully may be more likely to work through challenges together. 7. Start with self-compassion As Poorkavoos explains in our video, in order to really show compassion for others, first we must have compassion for ourselves, so learn how to cultivate self-compassion. ● Is your workplace compassionate? Share below! You might be interested in our video interviews with Bodhin Philip Woodward on the impact of mindfulness and compassion in your daily life and our interview with the organizers of co-founders of the summit: Liz Hall and Luis San Martin. 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 Deep listening | Self Care | Friendship Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

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

From kundalini to loving-kindness, meditation styles can be very personal. Ed Gould looks at seven factors such as duration, location and frequency of meditation, which may affect your personal practice, to help you choose the right meditation type for you. Discovering a personal meditation style might take a while, but the benefits are definitely worth it. Indeed, developing one's personal meditation style rarely comes immediately. Even Buddha, by all accounts a naturally gifted meditator, needed time to develop his technique. In this article, we'll discuss what influences there are on our meditation practice. We'll also discuss what techniques we can use to enhance individual practices while diminishing those things which detract us. Remember that meditation is a transformative practice – one that affects our brains and consciousness – and it's best to view it as a process rather than a goal in its own right. At its best, the benefits of meditation can be seen in areas such as concentration, finding clarity and improving emotional well-being. Therefore, finding the meditative route that suits you best is generally quite rewarding. To begin with, let's examine the things that influence our abilities when developing our own personal meditation style. Factors that influence personal meditation styles Most of us, if we're honest about it, have plenty of things that influence our personal meditation style. Bear in mind that these can carry both positive and negative influences. Few of us have lives which allow us, for example, to get into a meditative state at the drop of a hat. Each of these fields of influence makes us the sort of practitioner that we are. Fresh and free: perhaps meditation in nature is your preferred style? When you're seeking a meditation style that will suit your development, lifestyle and personality best, then it's likely you will need to experiment a little. When doing so, try not to think of there being either a right or a wrong way of doing things. What you should remember, however, is that influences have an impact on you and they will ultimately affect your chosen approach to meditation. 1. Types of meditation There are many different meditation styles which you might choose to practise. And although experts may recommend one method over another, you'll find one or more that can work particularly well for your process. Conversely, certain meditative styles may not suit you or, more correctly, suit your personal approach to meditation. Many times, beginners start with guided meditation, usually based on a visual narrative. RELATED: Meditation for beginners: our Top 6 videos Kundalini and heart-rhythm meditation are both popular styles. Zazen meditation is also quite common – a Zen approach which is self-guided. A high-level form of meditation known as transcendental meditation is also popular. Each style will have an impact on how you go about meditation and it's quite common to experiment with differing approaches. 2. Length of meditation time According to Hooria Jazaieri, a researcher, teacher and psychotherapist at UC Berkeley, the length of time you meditate will impact on how successful it will be for the individual. She asserts that 10-15 minutes of mindfulness and compassion-based meditation is the right length of time for her style. Research published into how long it took smokers to reduce their intake following meditation sessions found that a mere five hours' worth over a two-week period was enough in the majority of cases. “When you're seeking a meditation style that will suit your development, lifestyle and personality best, then it's likely you will need to experiment a little.” Y.Y. Tang, et al. showed that even brief meditation training improved their group's capacity for self-control and lessened their smoking. If you're still unsure as to whether the time you spend meditating has an impact, then consider another study first published in the Journal of Psychiatry Research. The study claims that the density of brain matter in areas associated with memory, stress and empathy can increase following regular 30-minute meditation sessions. 3. Frequency of meditation Of course, you should also take into account the length of time you meditate for in the context of how frequently you do it. For some, 10 minutes a day is enough and it becomes part of a personal, daily routine. Perhaps longer periods are required if you're less frequent with your sessions. In fact, there are studies to back this simple idea up. They show that the sample groups that get the most out of meditation are the ones who do it most frequently. A notable example of this sort of research into frequency is one published in the Journal of Positive Psychology following work conducted at Stanford University. Power of one: some people prefer solo meditation, others group 4. Qualitative considerations Not all meditation sessions can be described as great successes. Sometimes the quality of the meditation session we have gone through can be stunning and sometimes less so. Usually, there's an outside influence on us which has an impact on the quality of the meditation. You can become distracted by noise or visual stimuli. Perhaps you started to meditate too soon after being busy with something else. It's also possible you so desired a successful meditation that you couldn't clear your mind as you would have liked. “Being in a place that you're comfortable in and that's distraction free is an obvious choice for developing your personal meditation style.” As creatures of habit, humans like to repeat what they've deemed to be 'successful'. But the truth is that it's not always possible to do this with meditation. Acceptance of the 'outcome' of a meditation session is a big part of whether it has been successful or not. Furthermore, no single meditation session should come into judgement based on its own merits. Each one progresses to the next and builds on the previous. So over-scrutiny of qualitative factors may be a detrimental consideration on its own. 5. Meditation settings Being in a place that you're comfortable in and that's distraction-free is an obvious choice for developing your personal meditation style. The ability to cut out 'mental noise' is often very conducive to meditation. However, you should also consider that busy places can also be fine for meditatively-minded people. In fact, meditation in schools – not places you might traditionally associate with calmness – has had good results. Try multiple settings to find which place suits your preferred personal meditation style. Remember that a setting is not necessarily a physical location, such as being at home. It might relate to other factors, like the presence of others. Another consideration would be to have a dedicated spot or a useful place which also serves other purposes. 6. Reflection and feedback Reflection is the key to understanding your own style. It's perhaps unrealistic to immediately know what has made a difference to your meditation right after completing a session. Therefore, keeping a journal of your reflections about your meditation sessions can be invaluable. Perhaps you feel the same after a session as you did before, but cannot say why. Journaling is the ideal method to use in order to work out what similarities of technique, setting and qualitative considerations there are in common between meditations. Write it out: journaling your meditation has benefits Unlike journaling, modern neurofeedback devices provide actual quantitative measurements of brain activity during meditation, and this can be very telling if you're looking for some hard data to work with. According to Tracy Brandmeyer of the Centre for Brain Research and Cognition at Paul Sabatier University in Toulouse, neurofeedback is an aid to meditation which offers the opportunity to use mobile technology in ways that assist all sorts of people. RELATED: Gratitude meditation: the top 5 benefits and how to practise it If you meditate in a group or with a mentor, feedback sessions are also a beneficial option. Members of the group or your mentors can discuss what influences your meditation has. They can also help clarify what may work better for you and what might not. 7. Self-optimization and mindfulness Making meditation a kind of target to be achieved runs contrary to many of the principles it's supposed to engender when practised. Indeed, developing a personal meditation style as a self-optimization goal is the very opposite of self-compassion. As such, striving for it can be counter productive. On the other hand, if you develop your own style along the way to a wider set of meditative purposes, then you may find more success. Focussing on short-term aspirations about your personal meditation style can also have adverse outcomes. If you have a fragile mental state or are suffering from trauma, then being overly determined to develop your own style may not be the correct path to take. Research conducted by Willoughby Britton at Brown University has already indicated that meditation can have a negative effect on certain people. Remain mindful of what the purpose of meditation is and remember that it's a progression, not an ambition. Personal meditation types: conclusions No two people are the same, so no two approaches to meditation will yield the same results. For many people, reflecting on the way they're going about meditating by journaling is beneficial, as is trying new approaches that will help to find a suitably accessible style. Consider all of the options available to you and don't be put off experimenting a little with your chosen personal meditation practice! ● Main photo: Colorbox.com Enjoyed this and want to discuss meditation styles with other happiness.com members? Head over to our forum on mindfulness and mediation and join in with the conversation... Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

Need a change from all the negative news in the media? These feel-good stories from August will lift your spirits. Ed Gould shares his Top Ten round-up from the month. August may have seen plenty of news stories about political turmoil and social unrest around the world, but that is not the whole story. In fact, there were plenty of feel-good news items out there, even if these tales of happiness did not always get the attention they deserved. Read on to get some perspective on the feel-good news you may have missed and put a little happiness into your day! 1. Over half of millennials eat in an environmentally-friendly way According to the New York Post, a large survey conducted in the United States has found that millennials have made significant changes to their diets in order to benefit the environment. The poll, commissioned by Sweet Earth Foods, found that nearly 60 per cent of millennials had a low carbon footprint diet, including veganism and eating less red meat. Of these, most said they were motivated by climate change, although some said welfare issues were the primary driver. 2. MBSR can help to improve cognition In news that will bring happiness to anyone who suffers from mild forms of cognitive impairment, a mindfulness-based stress reduction (MBSR) course can help to reverse its effects. The news came following a study conducted by Dr Rebecca Erwin Wells of the Wake Forest School of Medicine in North Carolina. It's hoped that the technique will now be used as a therapy that can help to slow down or even reverse Alzheimer's Disease, a condition that is often associated with milder forms of cognitive impairment. 3. New protections for giraffes They may be elegant creatures, but giraffe conservationists know that these giants have little by way of international protection. In news that will bring happiness to animal lovers, a summit of international signatories has decided to place giraffes in a safeguarded group. Although the summit failed to make any significant headway with the ivory trade, better protections for giraffes and, more specifically, their natural environments, was a success. Many are now feeling more confident about future giraffe numbers, according to New Scientist. Giraffes offered new protection shutterstock/Craig Fraser 4. Canadian firm announces new geothermal technology Eavor Technologies, a Canadian clean technology business, has announced that it's put together a geothermal system which will be able to be installed just about anywhere. Although geothermal techniques are used in places where there's a sound geological reason to do so, such as Iceland, replicating it elsewhere has always been a challenge. In feel-good news for environmentalists, the company says its Eavor Loop system will need minimal drilling to produce sustainable energy, which can last decades with no ongoing carbon footprint. It's being billed as geothermal technology for your back garden. 5. New multiple sclerosis treatment may be on the cards In studies that have been conducted on the brains of rats, scientists have come up with a way to make brain cells healthier. It's hoped that oligodendrocyte progenitor cells will now be able to be manipulated in a way that will fight the worst effects of multiple sclerosis (MS). It has long been known that the destruction of myelin, which helps to convey electrical signals in the brain, is associated with MS. Researchers at the University of Cambridge reckon their work will enable these cells to help protect the myelin in MS patients' brains. 6. Could seaweed lower the globe's methane levels? As a greenhouse gas, methane is a big problem, especially when it comes from big herds of beef and dairy cattle. However, in a new move, seaweed could be used as a food supplement to reduce the amount of methane that's produced, as reported in Sustainability Times. The idea is that the seaweed would mean cows simply produce less methane and lower their carbon footprint by as much as ten per cent. Work is ongoing at the University of the Sunshine Coast in Australia to make the idea work. Could cows soon be eating seaweed? shutterstock/divedog 7. Schoolgirls win a prize for combatting breast cancer Few feel-good news stories from August are as heart-warming as the announcement that the World Invention Creativity Olympics, held in Seoul, had awarded two Indonesian teenagers with its gold medal. The pair, who are high school students, researched the breast cancer curative properties of a local plant after following up on local folklore about it. Known as bakajah, the root of the plant was found to kill off cancer cells in rats following the girls' work. It's now hoped that the active compounds in the plant can be isolated to turn it into a drug therapy. 8. Magnets may remove plastics from the sea soon According to Science Alert, magnetic coils could be deployed into the rivers and seas of the world in order to break down micro-plastics. So-called nano coils are able to create a chemical reaction in the polymers that plastics are made from, which means that they then dissolve. Tests are still underway in the laboratory but the move could make a big difference to the millions of tonnes of waste plastic currently floating in the world's waterways. 9. Wind energy study states Europe could power the world In reports made in The Independent, an academic study published in August has calculated that Europe has sufficient space and the right meteorological conditions to supply enough electrical energy to meet the whole world's needs. By 2050, 497 exajoules of power could be derived from wind in the continent, which is more than enough to go around. The study says that a mixture of both onshore and offshore would be needed to meet this, especially as global demand rises. Turkey and Norway were singled out as countries which were particularly suited to wind energy. Europe could become a wind energy superpower shutterstock/Space-kraft 10. Could red wine help treat depression? Although most doctors agree that alcohol should be avoided when dealing with serious mental health issues such as depression, a report in Medical News Today has suggested modest intakes of red wine may be beneficial. Essentially, the diversity of bacteria in the drink is thought to be helpful for overall bodily health. Researchers from King's College London think that the complex make-up of red wine, especially the polyphenols it contains, means it could also help with depression in certain cases. The team conducted their work with 916 female twins across three different countries to establish their findings. Alongside red wine, other alcoholic beverages, such as beer and cider, were tested. The researchers were keen to stress that only moderate rates of red wine were included in the study. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Yes, happiness is a choice and not a result of achievements or purchases. Learn how to maintain your happy vibe with these eight tips from Calvin Holbrook. As editor of this happiness magazine, you'd be forgiven for thinking that I leap out of bed each morning after a restful sleep with a grin on my face, full of great intentions for the day ahead. Not so! Indeed, for the main part, for me, happiness is a choice rather than my natural state of being. In fact, like all of us, I’m not happy all the time (let’s face it, that would just be weird). In reality, for me, authentic happiness doesn't signify a lack of negative feelings such as sadness and pain, but an ability to experience a wide spectrum of emotions while managing to appreciate – and stay focused on – the positive things that I do have in my life. According to psychologist Sonja Lyubomirsky, roughly 50 per cent of our natural happiness level is genetically determined (our so-called happiness set point). I believe my own happiness set point started out lower down the scale, but, with work, I’ve managed to boost it because – over time and consistently – I’ve made the choice to be happy, even when my life circumstances and situation were telling me otherwise. Choosing to be happy is a constant effort, and to be honest, it’s not something that comes naturally. In fact, I’ve had to train myself to think happy. Indeed, like millions of us, I’ve struggled with periods of depression and anxiety, had to live with periods of debilitating panic attacks or episodes of rumination that have beaten my mental health and happiness down. Along the way, I’ve learned that these problems should not define me or my mood. Indeed, I can still see happiness as a choice, but it requires focus and effort to stay positive (and, of course, professional help or medication when appropriate). Happiness fuels success, not vice versa Most people go through life thinking that happiness is something that happens to them as a result of success or something good happening, for example, getting a pay rise or getting 100 new likes on their latest Instagram post. Indeed, large parts of the population don’t realize that happiness is a choice, and instead go through the motions in life, waiting for joy to pop up and slap them in the face! Stay smiling: make the choice to be happy However, science shows that this type of instant gratification doesn’t really make us happy (not in the long-term, anyway). In fact, there is no magic pill to finding happiness. However, there is one thing that is required to boost well-being, and that is work. Work? Ugh! I’m afraid so. Because happiness is a choice, it needs to be worked at consistently, with effort, care and dedication on your behalf. • JOIN US! Sign-up free now to access online courses in our Academy • In fact, I believe the root to happiness is in the work you put into it. You have to commit to being happy, prioritize it, focus on it, and remain disciplined as much as possible, even in those dark and difficult days – especially on those dark days! If happiness is a choice, how can I work on it? It sounds staggering, but it’s reported that we make around 35,000 remotely conscious decisions every single day. From seemingly inconsequential stuff about choosing what to eat and what clothes to wear, to bigger things like who to love, how to spend our free time, whether to move city or quit the job we feel stuck in. Some of our choices turn out to be great and others not so. What they have in common though is that all of these choices are based in our deep desire to be happy. These choices make up part of our ‘life activity’. As mentioned earlier, genetics make up roughly half of happiness levels. The remainder depends on our circumstances (10 per cent) and this so-called ‘life activity’ (40 per cent). "Happiness is a choice, not a result. Nothing will make you happy until you choose to be happy.” Ralph Marston While we cannot always control our circumstances, we do have more control over our life activity. And if that life activity is said to be responsible for almost 40 per cent of our happiness, we can focus on making better choices here to increase our happiness levels. In fact, we can even make choosing happiness as one life choice! OK, I hear what you might be thinking: all of this is easier said than done. Life is tough. Shit happens. Stuff gets in the way. True, there are many challenging things that we will experience in life and we know that the only certainty is change, so we will always face upheavals. This doesn't mean that all of life is bad, it just means that life is not easy. But happiness does not come from your circumstances or your situation. Happiness comes from a choice that you make within. Learning how to choose happiness I’ve had to train my brain to choose happiness, even when my circumstances suggested the opposite. I believe I’ve boosted my natural happiness set point by carrying out specific ‘feel happier’ activities. If you're struggling to find the root of happiness, incorporate these eight science-backed tips into your daily life and you may start to feel happier. Stick at it, put in the hard work, and you should see results. 1. Choose gratitude and look on the bright side No matter how bad life seems, there’s always something positive you can find to focus on. It could be the fact you have a place to live, friends and family that love you, have clothes to wear, or even that you have eyes to see and legs to walk with. There are millions of people in the world that don't have some of these things. RELATED: 5 benefits of gratitude practice Since happiness is a choice, start finding things in your life that you're grateful for. It could also be seemingly small, general things that we often take for granted, such as the smell of cut grass, the sound of the ocean, etc. Writing these things down in a gratitude journal helps to solidify your happiness further. Try jotting down three good things about every day: studies have shown that doing this increases optimism, reduces anxiety, and chemically changes the brain to be more positive. 2. Choose to think positively Try to live by the ‘every cloud has a silver lining’ anecdote. Focusing on positive thoughts and trying to reducing negative thinking is easier said than done, but give the following technique a try. Each time you have a negative thought, simply replace it with a positive one. This practice will help to retrain your habitual thought patterns to bring more positive thoughts and happiness into your life. Changing perspective on your situation will help you find happiness. If you’ve made a mistake – however big – try to focus on your past achievements instead, actually visualizing your previous successes and happy times. 3. Choose to smile Turn that frown upside down! One of the most important figures in the fields of mindfulness and meditation, Thích Nhất Hạnh once wrote, “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”’ Indeed, studies have shown that smiling and other external expressions work as a continual feedback loop, helping to reinforce our internal emotions. A study by scientists at the University of Kansas found that making yourself smile can help lower your heart rate during stressful activities. So, smiling even when we feel down will gradually makes us feel happier (and healthier). Try smiling at strangers, too: as well as being a choice, happiness is also contagious. Grin gains: force a smile and choose to feel happier 4. Choose kindness When you choose to do kinds acts for other people, so-called happiness hormones are released, boosting your serotonin, the neurotransmitter responsible for feelings of well-being and satisfaction. Endorphin levels also rise, leading to a phenomenon known as a 'helper’s high’. • JOIN US! Discover more tips on happiness with our open and inspired community • Another physical benefit of kindness is that it can help to lower anxiety. Social anxiety is associated with low positive affect (PA), which relates to an individual’s experience of positive moods such as joy, interest, and alertness. A four-week study on happiness from the University of British Columbia found that participants who engaged in kind acts displayed major increases in their PA levels that were maintained during the study duration. 5. Choose meaningful relationships/interactions Research shows that happier people have rewarding social relationships. Indeed, we humans are a social species and need regular contact. In fact, loneliness is proven to decrease levels of happiness and recent studies show it can be as harmful to mortality as smoking 15 cigarettes a day. So, to make a happiness a choice, choose quality friendships. In fact, even a short positive interaction with a stranger can contribute to you feeling happier. 6. Choose to be more mindful Mindfulness meditation is an easy way to try to increase your happiness levels. Start your day with just 10-15 minutes of meditation, shortly after waking: the immediate heightened inner clarity and focus it will give you will set you up for what’s ahead. Many studies have shown that mediation can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. “No matter how bad life seems, there’s always something positive you can find to focus on. Since happiness is a choice, start finding things in your life that you’re grateful for.” And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain so you can feel happier. 7. Choose a purpose Meaningfulness is a happy factor that you can extend into your whole life. Whether it's volunteering, gardening, or becoming politically active, activities with a purpose have been shown to boost people's happiness and reduce stress levels at the same time. A study from the Annals of Behavioral Medicine found that people who took part in such activities became 34 per cent less stressed and 18 per cent less sad. 8. Choose to be satisfied Ex-US President Theodore Roosevelt once said, “comparison is the thief of joy.” And in today’s Insta-ready society this rings true more than ever. In a social media savvy world, flaunting your money, travels and other supposed successes or happiness is all too common, especially with the younger generation. However, if happiness is a choice, then comparing yourself to other people will only result in unhappiness. Rate your mates: quality friendships bring happiness In fact, data from a 2010 survey of 19,000 Europeans showed that those who compared their incomes to others were less happy with what they had. The comparisons that were most damaging to happiness were when people compared their incomes to those of school and university friends (even though we know that money can’t buy happiness, right?) Choose to be satisfied with what you have and stop comparing your life to that of others: reduce the time you spend scrolling through social media. Conclusions: why happiness is a choice Abraham Lincoln is famously quoted as saying, “Most people are about as happy as they make up their minds to be.” And he was right. Happiness is a choice but also a daily practice that requires time, effort and dedication. By carrying out our suggestions above, you should hopefully start to see some benefits. But, if you still fail to feel happy, take time to think through your actions. Are you doing the things you need to choose happiness or are you letting your emotions take control? If you’re trying to feel happier and you remain down or struggling with depression, consult with your GP or therapist to seek professional help. Happiness is a choice and choosing help is a also a great step to getting started if you’re feeling blocked. • Choosing happiness becomes easier when you have the right tools to help you. Sign up free to happiness.com today to access our online Academy and share and support others in our forums. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Gratitude | Thich Nhat Hanh | Purpose of Life Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and lover of travel, swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Old age can last half a century, says physician Louise Aronson, so it needs a better definition — and more praise. By Jenara Nerenberg on behalf of Greater Good Science Center. What do you think of when you think of “old age?” Maybe you think of it as your time of decline — something to be avoided at all costs. Many of us imagine the few short years just before our death, rather than the long stretch of time often available to explore new interests and relationships and activities. Author and physician Louise Aronson wants to change that. In her new book, Elderhood, she argues that old age or “elderhood” is a much richer, more nuanced experience than most people understand, and that treating it like an illness or pathology is the wrong approach. She believes people need to embrace elderhood as another normal phase of life — just like childhood and adulthood — with its own challenges and rewards. By reclaiming the narrative around older age, she hopes to not only support elders, but to impact family life, health, research, policy, and society as a whole. In our interview, we discuss this and more, including how to shift our attitudes around aging and what happiness looks like in elderhood. Jenara Nerenberg: How do you define elderhood? What does the term mean to you? Louise Aronson: I define elderhood as one of the three main phases of life — what comes after childhood and adulthood. It captures the years that begin between ages 60-70 and continue until a person’s death. And if a person lives until the age of 100, then that means elderhood lasts almost half a century. Human civilizations from the ancient Greeks and Romans to the early Chinese and Egyptians have been defining old age beginning between 60-70. Because people don’t like hearing that it starts so young, they’ve pushed that to the extreme, whereby people think of “old” as a debilitating phase that only lasts the very few short years right before death. RELATED: Planning a healthy retirement: stress relief tips for seniors JN: So what is the narrative shift or change in public conversation that you’d like to see happen regarding aging and elderhood? LA: Part of why I wanted to introduce the term elderhood to a wider audience — I did not make it up — was so that we would begin thinking about elderhood the way we think about childhood and adulthood. “Old age” absent the term elderhood is the subject of a lot of prejudice and bias, so we end up with phrases like “silver tsunami” and “no one wants to be old” or “aging is life’s great disaster.” By reframing it as this long phase of life with multiple sub-phases — just like childhood and adulthood — we take a broader approach and we can look at it as a society and community, and not just as individuals. So, right now having “old” be devalued, with everyone being meant to face it on their own, we hear questions like “can we cure aging?” Why are we treating something that is normal and natural and that has always existed as pathology? Louise Aronson and her book Elderhood (Bloomsbury Publishing, 2019) Now, are there things that come with aging that we would feel much better without? Sure. But we don’t tend to pathologize other entire phases of life. Take adolescence. We recognize that there are behaviors that adolescents are more likely to do that are not good for them or society, but we don’t necessarily say we should get rid of adolescents the way that people often talk about older people. “Let’s go house them somewhere separately, let’s not think about them, let’s build a world for children and adults and then blame older people when that world doesn’t match with their needs or interests.” JN: What compelled you to write the book now? LA: There’s more and more out there about age, and there’s so much good stuff; but I felt like the most well-intentioned material was still insulting old age and old people by saying, “Old is only how you feel, 70 is the new 50, 100 is the new 70.” All these things are saying that being old is never in and of itself a good thing or a desirable thing and by extension people who are old are never good people or desirable people. I didn’t like that. “Now, are there things that come with aging that we would feel much better without? Sure. But we don’t tend to pathologize other entire phases of life.” I also didn’t see anything that pulled together all the different ways in which we’re addressing aging — culturally, medically, socially, historically. We tend to think we’re doing all these novel, innovative things with aging, and although some of the specifics differ, human thoughts and approaches about old age are pretty much the same as what we have in evidence from 2,000 to 5,000 years ago. The attempt to understand and adapt to aging is a very human task and such history shows how important these questions are and how existential they are. JN: What changes would you like to see within academia and medicine to reflect the needs of elder people? LA: In medicine, we tend to say that such and such population — children, women, people of color, old people — is somehow different from “the norm,” defining the “norm” as middle-aged white guys, because that’s who was doing medicine. Medical research has begun to acknowledge that children aren’t just variations of adults, and women aren’t just variations of men, and people of color aren’t just variations of white people. We need to recognize that being old is as different from being an adult as an adult is from being a child. We change throughout our lives. For example, with vaccine schedules, we have different schedules for adults and children because of different biology and behaviors. Well, biology and behaviors also change from age 75 onward. Even in diseases that primarily affect older people, the research at best will be on the younger range of older people. So, we say that older people are different, and yet we apply results from people different than them to them. Then we blame bad outcomes on old age rather than on what it was — a scientific setup that was destined to fail or hurt people because it didn’t study the target population adequately. JN: Do you think there’s a different conception of happiness that emerges during elderhood? LA: That’s such a good question. Most people are shocked to learn that happiness and life satisfaction go way up just before 60 and continuing into the 80s. So people who are older are much happier than adults in midlife, on average. On average people get happier, and part of that has to do with a real comfort with self and confidence in one’s priorities so that people are more focused on spending time in ways they value and on spending time with people that they value. So their life becomes positive and self-reinforcing. Another thing that was just reported this year is that older people generally rate their health pretty good. They look around at other people and generally conclude that, yes, their health is better than they thought it would be. So some of this is about having perspective, which takes decades, and also a comfort with who you are and where you are. “Most people are shocked to learnt that happiness and life satisfaction go way up just before 60 and continuing into the 80s.” And when you think about things like meditation and mindfulness and retreats and such, these are the things that elders are best at naturally. So it’s really interesting that we have this untapped population group that are doing the exact things that so many adults are hungry for and yet adults still disparage the very group that is living the things they wish for themselves. JN: How can younger generations be more supportive in helping to shift the elderhood narrative? LA: I think it has to be bidirectional because we have so much to learn from each other. There are increasing reports of old people giving relationship, career, and love advice to younger people and then younger people giving advice on tech and things like that. Everybody has their strengths, and I think the best relationships are the ones that work in both directions. RELATED: What teens gain when they contribute to social groups More and more older people are working, exercising, doing all these things we consider “normal activities.” Part of that is cultural change and reminds me of when my mother was in school and they played basketball. They weren’t allowed to go past half court because their “frail” female bodies would be “adversely affected” and they’d have trouble “bearing children.” We have these prejudices, so we really need to push against them. I’d like to see young people thinking about what they can learn, what they can give, and what they’ll want to do [when they are older]. How do they want to be treated? Do they want to be warehoused and ignored or do they want to be engaged? Because chances are they’ll want to do the same things they do now. They’ll want to be engaged, have sex, go out to dinner, and hear who they’re talking to. So how do you build a world that is set up for all of us throughout our lives, from childhood to adulthood and elderhood? That’s an exciting challenge that has so much exciting potential for innovation — not just in science and medicine but in tech, art, culture, and society. Whatever anybody is doing, this is the growing segment of the population and they are eager to partner with younger people to make the world better for aging. ● Main image: shutterstock/vectorfusionart Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Retirement should be a time for seniors to relax and enjoy themselves, but all too often stress and isolation get in the way. Own very own senior, Marilyn Coates-Lower, says keeping your mind and body active is key to a healthy retirement. As we age, some of us may find that life becomes more stressful rather than easier. As retirement grows nearer, we look forward to the changes that this will bring, often planning to do the many things that we never had time for during our busy working lives. However, ensuring you have a happy and healthy retirement isn't always straightforward. Indeed, according to Patrick J. Skerrett, Former Executive Editor of Harvard Health: “If we're not careful, retirement can bring about many health problems rather than contentment, and that we should look upon it as a ‘process rather than an event.'” Planning a healthy retirement Some of us will have planned carefully for when we retire and will remain financially secure, while others will suddenly face a huge drop in income. Naturally, this can limit what we can achieve. According to research carried out by Dr George E. Vaillant, professor of psychiatry at Harvard Medical School, there are several ways in which retired seniors – even those 80+ – can remain happy and healthy, attaining a rewarding lifestyle that doesn't require a high income level. These ways include: Making new friends When retiring from work, you may leave many of your friends behind, but building a new social network of like-minded, similarly aged people will prove to be good for both your physical and mental health. Joining clubs There are so many to choose from, including sports such as golf, swimming and tennis, ballroom dancing, walking and bridge. They will not only get you out of the house but also provide the opportunity to make new friends. Keeping your mind and body active Why not take up a new hobby, something you've always wanted to do? Gardening is a great work out and has many mental health benefits, too. Or you could learn a new language or take a new course, or maybe discover the healing power of pets. A dog will not only be a great companion but will also get you out walking and meeting people. All of these suggestions are not only enjoyable but also provide excellent stress relief, which will keep body and soul together and make for a happier and healthier retirement. We should make the most of every moment because, as this quote from Ausonius attains: “Let us never know what old age is. Let us know the happiness time brings, not count the years.” Indeed, every day is precious, and a happy and healthy retirement can be found in something as simple as journaling or talking to a friend. Flower power: gardening can lead to a healthier retirement Stress and how it affects senior health A handy factsheet produced by the American Psychological Association (APA) Office on Ageing and Committee on Ageing suggests that, if we're not careful, stress can affect us badly as we age – lowering the chance of a healthy retirement. The APA say that one of the simplest ways to remain healthy is to eat nourishing food – helping seniors to maintain a reasonable weight – and to take regular exercise. The APA explain that stress is being caused by our bodies responding to danger, releasing hormones into the bloodstream, which speed up the heart and increase the pulse rate: the ‘stress response’. They go on to explain that research has shown that too much stress will impair the immune system, decreasing our ability to fight off disease and mental health problems. It offers several stress relief tips for retiring seniors, including: Staying positive Avoid negative talk such as, “I’m too old”, or, “I can't do it anymore”. This type of talk will not help, and, while you may feel that doing nothing is your solution: think about what you can do instead. Staying focused Never feel helpless because, no matter how difficult something might seem, there's always a solution. Each problem is a test or challenge that will keep your mind active as you consider your options. Meditation Relaxation techniques, meditation and especially MBSR (meditation based stress reduction) have been developed to deal with stress based on techniques that have been around for centuries. According to Melissa Conrad Stöppler, MD, just ten minutes a day can help to control stress, reduce anxiety and contribute to improving cardiovascular health, which, in consequence, will make you healthier during your retirement years. Dr Stöppler goes on to say that meditative techniques were first pioneered in America during the 1970s by Harvard physician Herbert Benson. It has since gained acceptance worldwide, by both doctors and therapists, to be a valuable complementary therapy for symptom relief of many different illnesses. “When it comes to a happy and healthy retirement, here are several ways in which retired seniors can remain happy and healthy, with a rewarding lifestyle that does not require a high level of income.” Dr Stöppler states: “No matter how the relaxation state is achieved, the physical and emotional consequences of stress can be reduced through regular practice.” Stress relief, in this form, can also lead to happiness and inner peace. For a first glance at stress relieving meditation practices, try 'Mindfulness daily', an easy-to-follow course developed by Tara Brach and Jack Kornfield. Meditation and yoga can lower blood pressure and stress in seniors A happy and healthy retirement Every one of us will see retirement differently; how we use all this extra time that we suddenly have on our hands depends very much on individual circumstances according to Harvard Health Publications. They explain that, if your job has been tiring, boring or unrewarding, then retirement will come as a great relief. Whereas, those of us that have thoroughly enjoyed our work and thrived on the structured lifestyle will see retirement in an entirely different way; this in itself will require you to work harder to ensure you have a happy and healthy retirement. A couple who are happily married, or in a long-standing relationship, are far more likely to enjoy their retirement than someone whose home life is unstable. Healthy retirees will be looking forward to an active and rewarding time, whereas, those who are in bad health will not have this option. Whichever category you fit into, still keep as active as possible and keep your mind and body busy. Senior stress relief: seeking help One of the biggest stress relief tips offered by the fact sheet produced by the APA is to seek help before everything gets on top of you. Of course, when we talk about a healthy retirement, we are also referring to optimal mental health as a senior. Here are three ideas for achieving this: CBT (cognitive behavioural therapy) This will explore and help to discover the underlying reasons for stress and contributes to change negative thoughts into positive ones. Supportive therapy Often a non-judgmental ear can help to justify why feelings of anxiety exist and to offer stress relief tips to introduce a more positive way of thinking. Relaxation training Related to meditation, it also includes education about stress and tension and how to achieve muscle relaxation. Fitness and friends: two great ways to stay healthy during retirement Stress relief: what you can do Dr Dossett recommends talking to loved ones or close friends, as well as visiting your doctor. Talking about problems that are stressing you can sometimes lead to a solution, but, healthwise, as Dr Dossett explains, your doctor will be able to check your blood pressure and recommend a healthy lifestyle change, particularly with diet; anti-depressants are also an option for the severely distressed. “Every one of us will see retirement differently; how we use this extra time that we suddenly have depends very much on individual circumstances.” He also states that one of the best stress relief tips is to focus on triggering exactly the opposite of the stress response – the relaxation response – through, as previously mentioned, MBSR, meditation or tai chi, yoga and deep breathing exercises. All of these will lower oxygen consumption and the heart and breathing rate, so reducing blood pressure and stress hormones, helping to maintain a much more positive outlook on life. As American actress Valerie Bertinelli so aptly said: “Happiness is a choice. You can choose to be happy. There's going to be stress in life, but it's your choice whether you let it affect you or not.” Indeed, seniors can and will face issues around loneliness, health and potential cognitive impairment, but staying optimistic is essential. By trying out these stress relief tips for seniors, you can increase your chances of a happy and healthy retirement. Enjoy it – you deserve it! ● Main image: shutterstock/rawpixel.com Written by Marilyn Coates-Lower I am a free spirit who wakes up with a smile every morning. My life has been an adventure and, although now officially retired, I continue to work as a writer and proofreader. I live in a stunning part of Brittany, France together with my horse and cat, enjoying views of the woods that surround my house and across the valley to the village. By way of my experiences, I hope to inspire people, through my writing, to become more positive, happy and forward-thinking.

Need a change from all the negative news in the media? These feel-good stories from July will lift your spirits! Ed Gould shares his Top Ten round-up from the month. 1. Baths lead to better sleep Feeling the happiness of a good night's sleep is something that many miss out on. However, new research suggests that taking a hot bath a couple of hours before you retire can really help you to nod off. As reported by CNN, according to new research from the University of Texas, bathing in hot water helps us to feel sleepy because the body naturally cools a little before sleeping. By taking a warm bath – and not a stimulating shower – you can replicate this natural process and therefore enjoy more chance of a healthy night's rest. RELATED: Can't sleep? 14 fixes to get a good night's rest 2. Huge numbers of new trees planted in Ethiopia Ethiopia is rarely in the news as a place of much happiness. That said, several news outlets, including The CEO Magazine ran with a story about saplings being planted in the country in July. In a bid to combat climate change, over 350 million were planted – incredibly, in just one day. These were spread out across the country but taken together it represents a world record. The country's tree-planting programme aims to see four billion new trees planted in total to improve reforestation rates in East Africa. Trees in Tigray, Ethiopia © shutterstock/Aleksandra H. Kossowsk 3. Ear stimulation could prevent premature ageing conditions In a study conducted by a team of researchers from the University of Leeds, it was found that tickling the ear with a small electrical current could help combat certain conditions associated with premature ageing, such as Parkinson's disease. The idea behind the research is that the ear acts as a kind of gateway to the body's nervous system so stimulating it can help to promote activity in it, thereby rebalancing it. It's hoped a treatment can be developed that will help with things like irritable bowel syndrome and even depression, too. 4. Gut microbes found to be crucial in motor neurone disease The Guardian reported in July that scientists had made a breakthrough in the study of ALS, a highly debilitating form of motor neurone disease. A microbe in the gut known as akkermansia muciniphila was found to secrete a molecule in the body that slows down the course of the condition. It does so by improving the function of some of the muscle-controlling neurons found in the brain. The Israeli research team has more work to do to understand why this happens but they are currently embarking on further studies to do so. 5. Pupils practising mindfulness lowers teacher stress The link between mindfulness and better outcomes among children in school has been long-established and more and more educational authorities around the world are encouraging it in public education systems. However, according to Metro, deploying it in schools also redounds to the benefit of teaching staff, too. Work undertaken at Swansea University showed that mental well-being also improved among teachers when mindfulness courses were followed by pupils. Class act: meditating schoolkids © shutterstock/wavebreakmedia RELATED: 7 mindfulness tips for staying engaged 6. The tiger population is on the up The Daily Telegraph reported that the numbers of tigers roaming around India may have risen by as much as 30 per cent since 2014. Back then, new measures were brought in to protect these big cats. This means that well over two-thirds of the wild tiger population now lives within India's borders. The country is now on track to meet its internationally agreed commitments to improve global tiger numbers by creating safer habitats for these impressive creatures. Some 26,000 cameras are now in operation around these habitats in order to count the tiger population more accurately and deter harmful activities against them. 7. Marijuana may be more potent than aspirin According to Sky News, a scientific study into anti-inflammatories has found that certain molecules in cannabis plants could be up to 30 times stronger than common drugs like aspirin. The work, undertaken in Canada, builds an even stronger case for the use of certain therapies derived from cannabis plants. According to the lead researcher, Professor Tariq Akhtar, the molecule in question has no psychoactive effect, potentially making it ideal for a new medicine. 8. Mexico makes a wildlife reserve for endangered species According to the Rainforest Trust, it has teamed up with Turtle Conservancy and the Global Wildlife Conservation to create a new nature reserve in the Chihuahuan Desert. The idea is to help to protect some endangered tortoise species and lizards, as well as some very rare mammals in the region. In addition, it's hoped that the area will help to improve the numbers of both nesting and migrating birds. The reserve was set up after 8,850-acre former cattle ranch was bought specifically for the purpose of maintaining a new wildlife habitat. Well shell: tortoise protection © shutterstock/FOTOGRIN 9. Large study into altruism launched According to CBS, scientists are taking some of their first steps to try and understand altruism from a physiological point of view rather than focussing on the psychology. Professor Abigail Marsh of Georgetown University in the US has been examining the brains of people who are known to be altruistic because they all donated kidneys to perfect strangers. The study, she claimed, indicates that there may be specific brain functions associated with altruism. Although her work is ongoing, from her collection of brain scans so far, she has noted some enlarged areas of the brain from those people who made such donations! RELATED: The power of kindness 10. Thermal transfer technology could heat homes from subways As anyone who's travelled on them knows, underground tunnels and subways build-up heat during summer! Researchers from Lausanne in Switzerland have come up with a plan to capture this energy and put it to good use. Their idea is to use heat pumps to capture the energy and transfer it, either to heat nearby homes or to cool them down by converting the heat into power for air-conditioning. According to one researcher involved, it could save millions of tonnes of carbon dioxide emissions per city per year! Now that's great news for all of us. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Governmental psychologist Dóra Guðmundsdóttir explains what makes a society flourish. By Jill Suttie on behalf of Greater Good Science Center. The World Happiness Report comes out every year, providing some data about how well-being varies from country to country and how it shifts within a country from one year to the next. But what makes some countries happier than others? Dóra Guðmundsdóttir is one of many researchers around the world studying happiness and well-being at the population level. By analyzing large data sets, she's helped to uncover the “epidemiology of well-being” — how different groups within a country are faring in response to changing social and economic forces, such as inequality, recessions, and education policies. By understanding these effects, she helps a country’s politicians and policymakers make better decisions to support the well-being of their citizens. To date, she's worked with the government in her home country of Iceland, where she is the director of determinants of health and wellbeing at the Directorate of Health. I recently interviewed Guðmundsdóttir about her research and what we can do to build more flourishing societies. Jill Suttie: What made you interested in studying social or environmental factors influencing happiness? Dóra Guðmundsdóttir: When I started studying the causes of happiness, I became very interested in the “causes of the causes” of happiness — meaning, the environmental factors that keep people from feeling connected, safe, and autonomous, all of which contribute to happiness. Even though many individual choices affect happiness, how easy or difficult it is to make those choices often depends on social or environmental factors, like government welfare programs or gender equality, for example. JS: According to the World Happiness Report, happiness has been decreasing around the world (as a whole) and there is more “happiness inequality” within countries. Why do you think that’s the case? DG: There might be many reasons for a decline in happiness. One of them might be higher expectations. In many countries, people are faring better each year — living longer, healthier lives. So, maybe people have a stronger sense that they have the right to feel good. It may also be that many people are more open about their mental health so they are more willing to say when they're unhappy. Or it might be that younger generations have less tolerance for adversity and pain (both physical and mental) than previous generations. RELATED: Happiness across different cultures In terms of inequality, there has always been more happiness inequality within countries than between countries. We also see that there is more happiness inequality within municipalities than between municipalities in the same country. It would be helpful to look at those who score high in happiness and those who score low, and then monitor changes in both, to see how policies impact these groups differently. But our current measure of happiness gives us only a very limited view of the situation. We need broader measures of mental well-being to better understand differences. Icelanders are well-known for their happy nature © shutterstock.com JS: This year, Iceland was ranked as the fourth-happiest country in the world. What is it about Iceland that makes the people there so happy? DG: According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends. The majority of the population lives within an hour’s drive from the Reykjavik capital area. Another important factor related to happiness is health, and the health status in Iceland is quite good compared to other countries. We have the lowest infant mortality rate in the world and one of the highest life expectancies; the majority of citizens have access to good-quality health care. RELATED: Happiness – what is it exactly? Iceland is also a very peaceful nation — for example, we have never had an army. There's a high level of trust in the society, too. Children can go places freely and play outside without supervision. Icelanders also have quite a bit of control over their lives. They have access to quality education, whatever the educational background of their parents. And Iceland is the country with the narrowest gender gap in the world, where it's now illegal to pay women less than men for the same job. “According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends.” All of this makes it easy and acceptable to try out different things, so people do not feel that they are stuck in a particular path they have not chosen. Their level of safety and autonomy probably has a big impact on their happiness. JS: How much — and in what ways — is happiness affected by economic forces, according to your research? DG: Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily — it’s a fairly low predictor [of happiness] compared to social relations. RELATED: Money can't buy happiness (except when you spend it like this) At the same time, the biggest predictor for unhappiness is having financial difficulty. Those who find it difficult to make ends meet have the lowest happiness score of all groups, lower than those without a job and those with the lowest income. This means that those with the lowest income are not necessarily the same group as those with financial difficulties. There are people with high incomes who have financial difficulties, and that is worse for your happiness than having a lower income with no financial difficulties. JS: You’ve been looking at research around how economic disasters affect well-being in a country. What are your most surprising findings? DG: When we studied the effects of the banking system collapse in Iceland, we found that happiness among adolescents went up after the collapse, even though the happiness levels of adults went down. That’s because after the collapse, adults were working fewer hours, which meant parents had more time to spend with their adolescents. As it became easier for the adolescents to get emotional support from their parents, their happiness increased, even though working less may have resulted in a lower GDP [Gross Domestic Product] for the country. The natural beauty of Iceland brings joy to many JS: Do you think that having greater levels of happiness in the population acts as a kind of buffer against strong economic downturns? DG: Yes. When a person faces a challenge, it's likely that the level of well-being before the challenge would play a role in the impact of the challenge. A person who has low well-being and has few resources to handle adversity might be more vulnerable than a person high in well-being with more resources. In our study, we saw that adolescents who had strong relationships with their parents were not harmed by the economic crisis, while those who had weak relations with their parents had a decrease in their happiness. So, good relations with parents are not only good for your happiness but can also act as a buffer (protecting factor) for your well-being in times of crisis. JS: How have governments responded to your research and used it to create policy? DG: In 2007, public health authorities in Iceland decided to include public mental well-being measures in a national survey on Health and Wellbeing. That decision had an impact on both health policies and policies for the whole society. Well-being measures were then used as an indicator in the development of the Health 2020 policy for Iceland, as well as in the broader governmental policy for the economy and community, named Iceland 2020 and led by the prime minister. “Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily.” Public health indicators, including indicators of happiness and well-being, are published every year for seven health districts, providing profiles for each district. These profiles reflect the strengths and challenges in each district, which enables health authorities, municipalities, and other stakeholders to prioritize, plan, act, and evaluate according to the best available knowledge. For example, this information has been used to distribute financial resources for mental health services around the country. Additionally, municipalities (who score below the country average in happiness) have used the results to develop an action plan to increase happiness among their citizens. Close proximity to family helps Icelanders happier JS: What still needs to be done to increase resilience in your country, in your opinion? DG: In order to increase resilience, it's important to teach skills in schools — like, coping, self-efficacy, social and emotional learning, and mindfulness. Fortunately, we got funding from EU Horizon 2020 for developing a training program on mental resilience in schools in five European regions. The project is called UPRIGHT, and its general objective is to promote mental well-being and prevent mental disorders by enhancing resilience capacities in youths. It was designed by psychologists, pedagogists, methodologists, and technology experts from around Europe, and will focus on increasing resilience in adolescents (12-14 years of age), their families, and schools; validating the effectiveness of the program; and providing scientific evidence on specific resilience factors that contribute to promote positive mental well-being. JS: What do you think other countries can learn from your research? DG: Countries need measures beyond GDP to help them with policy planning. It’s very important to measure happiness and well-being on a national and local level and offer the results to the public, because what you measure gets attention! When you present well-being results to the public, it opens people’s eyes about differences in well-being and creates a desire to understand why the situation is like this and what can be done to improve it. It’s only when citizens ask for change that politicians listen and act. ● Main image: shutterstock/Aleksei Potov Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Hast du auch gerade ein paar gute Nachrichten nötig? Ed Gould teilt seine Top Ten Zusammenfassung vom Juni. Unter anderem geht es um Kanadas Plastikverbot, den Rückgang von Wilderei an afrikanischen Elefanten und die Geheimnisse des Glücks, die durch eine neue Umfrage enthüllt wurden. Der Artikel erschien im Original im englischen happiness Magazin Im Juni gab es viele Wohlfühlnachrichten. Diese können ein wenig Glück in eine derzeit ansonsten eher unruhige Welt bringen. Ließ weiter und erfahre mehr über diese positiven Neuigkeiten, über die du in den Mainstream-Medien möglicherweise nichts gehört hast. 1. Große Fortschritte im Papierrecycling Laut The Week wurde an der Rutgers University in den USA eine clevere neue Technik zum "Entdrucken" von Papier entwickelt. Dort ist es Wissenschaftlern gelungen, schwarze, blaue, rote und grüne Tinte von gedruckten Seiten zu entfernen, sodass bereits gedruckte Dokumente gelöscht und anschließend wiederverwendet werden können. Dieser Prozess kann bis zu fünf Mal wiederholt werden. Da dies vor Ort erfolgen kann, entfallen die Kosten und der Energieverbrauch für den Transport von Büropapier zu Papierrecyclingfabriken. 2. Umfrage zeigt auf, was uns glücklich macht Eine in der Zeitschrift Metro veröffentlichte Studie gibt Hinweise auf die Schlüssel zum Glück. Die Umfrage wurde von dem privaten Krankenversicherer Bupa in Auftrag gegeben. Wenn es darum geht, was uns glücklich macht, sind der Umfrage zufolge eine liebevolle Beziehung und die Nähe zur Familie das wichtigste. Unter die Top Ten der Dinge, die glücklich machen, kamen außerdem mindestens 8 Stunden Schlaf, regelmäßige Bewegung, ein Haustier zu besitzen, Zeit in der Natur zu verbringen und schließlich – vielleicht entscheidend – häufiges Lachen. Für die Studie wurden 2.000 in Großbritannien lebende Erwachsene im Alter von 55 Jahren gefragt, was ihrer Meinung nach der Schlüssel für ein langes und glückliches leben wäre. Auf die Frage, in welchem Alter die Befragten die Geheimnisse zum Glück erkannt hätten, wurde am interessanterweise am häufigsten mit 49 Jahren geantwortet. Verwandtes Thema: Warum Glück eine Reise und kein Ziel ist Für einen Lacher gut: Lachen erfüllt uns mit Glück 3. System zum Entfernen von Mikroplastik entwickelt Viele Menschen werden sich immer bewusster darüber, welche Mengen an winziger Plastikpartikel im Meer und an unseren Küsten zu finden sind. Es gibt jedoch gute Neuigkeiten für die Meeresumwelt. Ein hawaiianisches Team hat einen riesigen Staubsauger entwickelt, mit dem Mikroplastik von Stränden abgesaugt werden kann. Laut Bloomberg wurde das System bereits verwendet, um Bestandteile alter Zahnbürsten, Flaschen und Fischernetzen zu sammeln und so die Menge an menschlichem Abfall zu reduzieren, die in den Ozean gelangt. 4. Natürliche Bakterien können Allergikern helfen Laut Gentechnik- und Biotechnologie-News setzen Wissenschaftler Darmbakterien ein, um die Auswirkungen bestimmter Lebensmittelallergien zu bekämpfen. Forscher des Boston Children’s Hospital leiteten die Studie, die erstmals in der angesehenen Fachzeitschrift Nature veröffentlicht wurde. Es ist zu hoffen, dass aus ihren Erkenntnissen eine neue Behandlung für Allergiker entwickelt werden kann, die die derzeitige Methode der oralen Immuntherapie verbessern wird. 5. Wilderei an afrikanischen Elefanten geht zurück Dank erfolgreicher Anti-Wilderei-Initiativen in weiten Teilen Zentral- und Südafrikas ist die Zahl der Elefanten, die dort Elfenbeinjägern zum Opfer fallen, in den letzten sechs Jahren um bis zu 50 Prozent gesunken. Tatsächlich berichtete CBS, dass in einem Reservat in Mosambik während eines Zeitraums von zwölf Monaten kein einziger Elefant an Wilderer verloren gegangen sei. Dies ist vor allem bemerkenswert angesichts der Anzahl der Tiere, die früher gejagt wurden. Fachleute behaupten, dass der eigentliche Grund für diesen Erfolg die Senkung der weltweiten Nachfrage nach Elfenbein sei. Diese Entwicklung beeinflusse das Handeln der Wilderer in erster Linie. Braucht gute Nachrichten: Wilderei bedroht Elefanten 6. Stars unterstützen Wohltätigkeitsorganisation für Achtsamkeit Eine britische Wohltätigkeitsorganisation hat sich der Förderung von Achtsamkeit an Schulen und Hochschulen verschrieben. Jetzt gab sie bekannt, dass sie einige große Namen als neue Förderer gewinnen konnte. Am Ende der World Wellbeing Week teilte das Mindfulness in Schools Projekt mit, Jerome Flynn, Star von Game of Thrones, und die Umweltaktivistin Caroline Lucas MP als Repräsentanten für ihre Kampagnenarbeit gewonnen zu haben. 7. Verbot für Einwegplastik übertrifft alle Erwartungen Eine der Top Gute-Laune-Nachrichten im Juni kam aus Kanada. Weltweit wurde berichtet, dass die kanadische Regierung ein Verbot aller Arten von Einwegkunststoffen anstreben. Beeindruckend ist, dass sie sich ein Ziel gesetzt hat, das selbst einige Aktivisten für zu ehrgeizig halten. Sobald die erforderlichen Gesetze verabschiedet sind, könnte das vollständige Verbot bereits 2021 in Kraft treten und damit den Standard für andere Länder festlegen. Das können wir nur hoffen! 8. Vermeintlich ausgestorbene Tiere wiederentdeckt The Independent berichtete, dass ein in den Regenwäldern von Honduras arbeitendes Naturschutzteam eine Reihe von Tierarten wiederentdeckt hat, die als ausgestorben galten. Insekten, Reptilien und sogar Säugetiere – in diesem Fall eine Fledermausart - wurden in einem abgelegenen Abschnitt des Mosquitia Dschungels dokumentiert. Das Team beschrieb ihre Entdeckung als "schockierend". Derzeit werden weitere Arbeiten durchgeführt, um herauszufinden, was möglicherweise noch in der Gegend zu finden ist. 9. Können Tomaten im Kampf gegen Diabetes helfen? Laut The London Economic, haben französische Forscher die potenziellen Vorteile von Tomatenhaut und ihre Wirkung auf Entzündungen untersucht. Dr. Jean-Francois Landrier erklärte an der Universität Marseille, dass Lycopin – ein Wirkstoff in der Haut von Tomaten - dazu beitragen kann, die Entzündungsreaktion zu dämpfen, die durch einen toxischen Aufbau von Glukose verursacht wird. Diese Akkumulation findet statt, wenn nicht genügend Insulin im Körper vorhanden ist. Die Haut hilft: Können Tomaten bei Diabetes helfen? 10. Hybridflugzeuge stehen kurz davor, kommerziell eingesetzt zu werden Als Hybridautos entwickelt wurden, um den Verbrauch fossiler Brennstoffe zu senken, gab es einige Zweifler. Aber mittlerweile ist dies eine alltägliche Technologie. In der Flugzeugtechnik wird immer mehr Interesse an Hybridtechnologien bekundet, welche auch für kommerziellen Flugverkehr eingesetzt werden können. Laut Aviation Today hat eine speziell entwickelte Hybrid Cessna die Branche begeistert, nachdem sie im Juni ihren Erstflug angetreten hatte. Der Flug, der in Kalifornien stattfand, wird als großer Schritt in der Luftfahrtgeschichte angesehen. Während des beeindruckenden ersten Testfluges setzte das Sechs-Sitzer-Flugzeug sowohl seinen Elektromotor als auch seinen konventionellen Motor erfolgreich ein! ● Geschrieben von Ed Gould Ed Gould ist Journalist aus Großbritannien. Er praktiziert gerne Reiki.

In the need for some feel-good news? Ed Gould shares his Top Ten round-up from June, including Canada's plastic ban, a decline in African elephant poaching, and the secrets to happiness revealed in a new survey. In June, there was plenty of feel-good news to bring happiness to an otherwise troubling world. Read on and find out a little more about the positive news stories you may have missed in the mainstream media. 1. Paper recycling receives a boost According to The Week, a clever new technique for 'unprinting' paper has been developed at Rutgers University in the USA. Scientists there have created a way of erasing black, blue, red and green ink from printed pages, meaning already-printed documents can be erased and then reused (up to five times). As its done locally, this eliminates the costs and energy consumption associated with transporting office paper to reprocessing centres. 2. Survey reveal what makes us happy A study reported in the Metro revealed the keys to happiness in June. The survey, commissioned by private healthcare group Bupa, showed that having a loving relationship and being close to family was most important when it came to what make us feel happy. Other things that made the Top Ten included getting at least eight hours of sleep, regular exercise, owning a pet, connecting with nature, and – crucially, perhaps – laughing frequently. The study asked 2,000 UK-based adults aged 55 what they though the secrets to a long and happy life were. Interestingly, the average age respondents said they finally realised what the secrets to happiness were was 49! RELATED: Why happiness is a journey, not a destination A giggle is good: laughter is a key happiness provider 3. System for removing microplastics developed Many people are becoming more aware of the level of tiny particles of plastic that are in the sea and our coasts. In positive news for the marine environment, a Hawaiian team has developed a huge vacuum cleaner to suck up microplastics from beaches. According to Bloomberg, the system has been used to collect debris from old toothbrushes, bottles and fishing nets, helping to prevent the amount of human waste that finds its way into the ocean. 4. Natural bacteria can help allergy sufferers Scientists have been using gut bacteria to combat the effects of certain food allergies, according to Genetic Engineering and Biotechnology News. Researchers at Boston Children’s Hospital led the study which first appeared in Nature, the respected academic journal. It's hoped that a new treatment for allergy sufferers can be developed from their findings which will improve upon the current method of oral immunotherapy. 5. Poaching of African elephants in decline Thanks to successful anti-poaching initiatives in much of central and southern Africa, the number of elephants there falling prey to ivory hunters has fallen over the last six years by up to 50 per cent. In fact, CBS reported that one reserve in Mozambique had seen no elephants lost to poachers over the course of an entire 12-month period – remarkable given the number of animals that used to be hunted. Specialists claim the real driver in this success has been lowering global demand for ivory which, in turn, disincentives the practices of poachers in the first place. Tusk luck: poaching of African elephants is in decline 6. Stars line up to support mindfulness charity A UK charity devoted to promoting mindfulness in schools and colleges announced that it has some fairly big names acting as its new patrons. At the end of World Wellbeing Week, the Mindfulness in Schools Project said that it had secured Jerome Flynn, star of Game of Thrones, and the environmental campaigner Caroline Lucas MP to act as figureheads for its campaigning work. 7. Single-use plastic ban exceeds expectations One of the top feel-good news stories from June came from Canada. Reported widely across the globe, the Canadian government is seeking a ban on all forms of single-use plastic in the entire country. Crucially, it has set itself a target that even some campaigners thought might be overly ambitious. Once the necessary legislation is passed, the total ban could come into force as soon as 2021, thereby setting the standard for other countries to follow. Let's hope so. 8. Animals thought to be extinct rediscovered The Independent reported that a conservation team working in the rainforests of Honduras has discovered a number of animal species that were previously thought to be extinct alive and well. Insects, reptiles and even mammals – in the case of a type of bat – have been documented in a remote section of the Mosquitia jungle. The team described their discovery as 'shocking' and further work is now being conducted to see what else may be found in the area. 9. Can tomatoes help in the fight against diabetes? According to The London Economic, French researchers have been looking into the potential benefits of tomato skins and how they act on bodily inflammation. Speaking at Marseille University, Dr Jean-Francois Landrier explained that lycopene – the active ingredient in tomato skins – can help to dampen the effect of inflammation caused by a toxic build up of glucose, something that happens when insufficient quantities of insulin are available in the body. Skin win: could tomatoes help fight diabetes? 10. Hybrid aeroplanes are close to becoming commercially viable When hybrid cars were designed to lower fossil fuel consumption, it's fair to say there were some doubters, but now the technology is commonplace. And when it comes to aircraft, there's more and more interest being shown in hybrid technologies being used for commercial flying, too. According to Aviation Today, a specially developed hybrid Cessna has wowed the industry, having taken its inaugural flight in June. The flight, which took place in California, is being seen as a big step in aviation history. The six-seater plane successfully used its electric engine as well as its conventional one during the impressive first test flight! ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. 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When you're feeling lonely it can be easy to sit around feeling sorry for yourself. Instead, try one of these 11 ideas from Calvin Holbrook to relieve the pain of loneliness and isolation. Loneliness sucks. I've been there and maybe you have too: stuck alone at home wishing you were out having fun with friends. Instead, for whatever reason, you're inside feeling lonely and wondering how and why you ended up in that position. However, feeling lonely isn't your fault and can often be a result of life circumstances: perhaps you've just moved to a new town/city and are struggling to make new friends. Maybe you've just come out of a relationship – or all your friends are suddenly getting into relationships. Or perhaps you've been struggling with depression or anxiety and can't face seeing your social network right now. Whatever the reason, science says that feeling alone for long periods of time is bad for your mental – and physical – health. In fact, studies show that a lack of social connections could be as harmful to our health as smoking 15 cigarettes a day. The same research suggests that loneliness increases the likelihood of mortality by a staggering 26 per cent. So, friendships can be powerful tools for staying well and healthy. But not all of us have a large circle of buddies. In the UK, 1.9 million older people often feel ignored or invisible. But contrary to popular opinion, it's not just the elderly that have feelings of loneliness: over 40 per cent of Britons say the TV or a pet is their main source of company. Similarly, in the US, nearly half of all Americans claim to feel lonely. Indeed, social isolation can touch us at any age, and can be affected by our personality, motivation and physical location. Feeling lonely? Here's what you can do Developed countries are clearly going through a loneliness epidemic. So, what can you do if you are one of those affected? Well, there are plenty of ways you can make new friends as an adult, such as joining social groups or developing bonds with colleagues, but if you're feeling lonely at home right now and are seeking ways to cope with negative feelings, here are 11 practical ideas to help you feel better and combat the pain of loneliness. 1. Welcome an old friend: loneliness First of all, even though it may not be welcome, treat loneliness as an old friend that’s just popped by for a visit. That's because resisting loneliness only makes it worse, so accept how you feel in this moment. Do not blame yourself. Instead of fighting against lonely feelings, accept these painful emotions into your heart with self-compassion and it will help ease the pain a little. Accept your loneliness and make friends with it. 2. Get creative If you're feeling lonely it can be easy to start ruminating over how you’re in that position and whether you could have done things differently to avoid it. Getting creative is a simple and fun way to take your mind off of your thoughts and engaged in something more productive. You could try mandala coloring, making a collage out of magazines, drawing, or writing, for example. Being creative will keep your mind busy and provide you with a sense of satisfaction and achievement. Colour your life when you're feeling lonely © shutterstock/Serhii Krot 3. Write a gratitude journal Accept your feelings of loneliness and instead of dwelling on them, shift your consciousness to all the great things in your life that you're grateful for. Take ten minutes to write everything down in a gratitude journal. Journals help us to know ourselves better by clarifying our thoughts, emotions and feelings. In fact, a 2015 study published in Europe’s Journal of Psychology suggested that practising gratitude may help decrease feelings of loneliness, and, in turn, possibly improve our health, well-being and happiness. 4. Give your brain a puzzle Use your alone time positively to boost your brainpower by doing a jigsaw or crossword. When solving a jigsaw, we must look at different pieces to figure out where they fit within the larger picture. Doing this improves our visual-spatial reasoning. As well as helping to relieve loneliness, studies show that doing puzzles can help delay the symptoms of dementia and Alzheimer’s disease. Completing a jigsaw also reduces stress by occupying and engaging the mind to create a sense of calm. As a puzzle is pieced together, external worries and stress decrease as the mind focuses on a task that is both meditative and satisfying. “Whatever the reason, science says that feeling alone for long periods of time is bad for your mental – and physical – health.” 5. Get out of the house Unless you’re keeping occupied with some of the loneliness-busting tips above, staying inside alone will only mean you concentrate more on those feelings of isolation. Simply going outside for a walk outside changes your environment and thoughts. Take a stroll and practise mindfulness, taking in all that is around you: the smells, sounds and sights. Or, try something cultural: pop to an exhibition or treat yourself to a film and get engrossed in something other than loneliness: see it as a personal date night! Alternatively, if you have green space nearby, have a walk in a park or do some forest bathing – the benefits of connecting with nature are proven by science. If you're feeling alone, take a mindful walk in nature 6. Get active Doing physical exercise is a great way to take your mind off your situation if your feelings of loneliness are taking over. Instead of mulling over things inside, head outside for a jog or run and boost your happiness hormones. Better still, head to the gym and try a new group class – you're more likely to strike up a conversation with someone. And if you do find yourself chatting with someone new and hit it off, don’t be afraid to ask for their number or ask them to go for a coffee together. You never know; they may be feeling just as lonely as you. 7. Sing out loud Singing is another proven way to fight the feeling of being alone, so blast out some of your favourite tracks and get those vocal chords warmed up. In fact, singing is a natural anti-depressant as it’s known to release mood-boosting endorphins. It's also been shown to boost our immune system, reduce stress levels and, according to a report published in the Journal of Music Therapy in 2004, help patients cope with chronic pain. Joining a choir is a great way to reap the benefits of singing and combat feelings of loneliness as you meet many new people at once. The Community of Voices research study (2012–2018) found that singing in a community choir for six months reduced the participants’ feelings of loneliness and also increased their interest in life. Singing in a choir can combat loneliness © shutterstock/Monkey Business Images 8. Share your skills with others Getting involved as a volunteer is a fantastic practical way to reduce feelings of loneliness. Volunteering for at least two hours a week may go a long way toward helping to ease feelings of loneliness and isolation, according to research published in Journals of Gerontology: Social Sciences. Volunteering almost always involves interacting with others, hence helping to build social connections and reduce isolation. In fact, the benefits of volunteering are many. If you're feeling alone, think about possible volunteering ideas and start researching what you can do in your local community. RELATED: Why is volunteering important? 9. Check in with yourself It’s OK to feel alone sometimes. Remind yourself that life isn't always fun and games and that there are plenty of ups and downs. Indeed, your circumstances will not always be the same and nothing last for ever – good or bad. Try to be patient with your loneliness, and with time and effort, it will ease. Remember that tomorrow is a new day when you can consider working on alleviating your loneliness and making new friends – if you're ready. 10. Consider getting a pet If you have the space and time, think about welcoming a pet into your home. The companionship that a pet offers is scientifically-proven to reduce loneliness, anxiety and stress, whether it’s a cat, bird, gerbil or iguana. However, dogs are the clear winners when it come to loneliness-busting pets: they force you to get out of the house and connect with other dog-loving humans. The healing power of pets is real. Animals, especially dogs, help to relieve loneliness 11. Use compassionate visualization As I wrote at the start of this article, perhaps you're feeling lonely while other friends are having fun while you're left alone. You could even feel jealous and envious of these people who are sharing good times together and seemingly not living with loneliness. Perhaps you weren't invited to a party or group holiday and feel upset about it. However, instead of carrying negative thoughts about those involved, show compassion. Try to visualize them at whatever event it may be and feel happy for them regardless. Feeling happy for others despite your sorrow can be healing and actually make you feel happier too. ● Main image: shutterstock/Antonio Guillem How do you deal with feeling of loneliness? Do you have any other ideas to add to the list? I'd love to read your suggestions below! Head over to the Forum to share more ideas on combating loneliness. Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Tired of reading negative news? Then these feel-good stories from May will help spread some cheer. Ed Gould shares his Top Ten round-up from the month... Although international trade conflicts and domestic politics tended to dominate the major news outlets in May, the month had more than its fair share of positivity! From the benefits of volunteering to how eating greens really is good for you, here are our pick of May's feel-good news stories. 1. Adidas to make totally recyclable trainers Global sportswear brand Adidas announced in May that it would soon be making footwear that can be entirely recycled when it comes to the end of its useful life. Back in 2016 the German manufacturer started to use recycled plastics found in the sea and went on to make six million pairs of trainers from it. Adidas executives confirmed that the business has now committed itself to using only recycled polyester for 100 per cent of its production by 2024. A company making great strides ahead! 2. Scheme to kayak Europe for free announced A newly-launched scheme means that tourists can kayak the great waterways of Europe without charge. Rather than paying to rent a kayak for a day or two during their stay, people will now be able to obtain them without cost. The catch? You have to collect rubbish from the canals in urban centres. The initiative is up and running in Denmark thanks to an organisation called GreenKayak but it's hoped the scheme will spread to other big cities with man-made waterways. It seems like a win-win situation to us! Paddle power: clean up by kayaking 3. Volunteering helps you live longer Great minds definitely think alike! Psychology Today published an article about the benefits of volunteering, and here at happiness.com, we did the same to celebrate Volunteers Week in the UK. Science shows that volunteering is important and may not be entirely altruistic: that's because those who get involved in voluntary work frequently end up living longer as a result! Indeed, volunteering gives people multiple health advantages – from lower stress to being able to fighting depression – so volunteers may not just have a happier life but a longer one, too. 4. Mindfulness is changing the way we work According to CEOWorld Magazine, the increasing use of mindfulness techniques among executives and employees is making the workplace a better place to be. At work, when people can communicate with their colleagues or bosses in a mindful manner, it encourages a greater level of focus and accord. In turn, this benefits the business which becomes more productive as a result. The business magazine argued that more companies should encourage mindfulness at work since they'll ultimately benefit from it. 5. Eating greens really is good for you Research published in May suggested that certain greens – in particular, broccoli and kale – contain compounds that are great at suppressing the growth of tumours and other cancerous cells. A team from Harvard Medical School in Boston spent time researching prostate tumours and their reaction to compound indole-3-carbinol (which appears naturally in green vegetables). Known as a suppressor protein, the compound could be used as a way to treat tumours and even prevent them from occurring in the first place, according to Medical News Today. Go green: compounds in some green veg could suppress tumors 6. Could Google help to prevent cancer? Hands up if you've Googled any health symptoms in the past to work out what condition you might have. OK, so that's all of us, then! Of course, going to the doctor remains the best advice, but, that said, Google announced in May that its new algorithm could help medical professionals to spot the early signs of lung cancer, one of the most lethal forms of this disease. As reported by Interesting Engineering, the artificial intelligence used is 94 per cent accurate, which is actually a big advance on current methods. 7. Salt for storage? In the fight against fossil fuels, renewable energy has come a long way, but what do you do when the sun isn't out or the wind isn't blowing? The answer, of course, is to store energy. The trouble is that this has proved a problem to achieve on a large scale in an environmentally-friendly way. Now a German thermal power station has teamed up with Swedish team to overcome the problem. They're using salt to store heat so that it acts like a giant battery. What's more, there's plenty of perfectly harmless salt available to use unlike other approaches, such as lithium-ion batteries, for example. 8. Running is great for your heart The Daily Mail reported on a study about marathon training and heart vessels undertaken by researchers at the University College London. In it, the researchers established that the relative ages of arteries in people training for a marathon could see an improvement equivalent to a four-year drop in the ageing process. Indeed, a significant drop in systolic blood pressure was also noted in runners who trained for a period of six months. These are the results you'd expect of a long course of medication and mean that heart disease and stroke become much less likely. Run and reduce: lower heart disease risk with running 9. A healthy gut can lower anxiety The benefits of healthy gut bacteria have long been known to medical science as helping with digestion and all-round physical health. According to several reports in the West, Chinese researchers have also found that a healthy gut may lead to better mental well-being. A team at the Shanghai Jiao Tong University School of Medicine discovered that consumption of foodstuffs containing probiotics – which help to promote a healthy gut – could lead to lower anxiety levels. In fact, the researchers said their work demonstrated that it was a good idea to treat anxiety symptoms by regulating a patient's intestinal microbiota. 10. The success of the Endangered Species Act in America According to The Hill, a Washington-based political journal, the Endangered Species Act has been a great success, helping to save over 70 marine species from danger, including sea turtles and marine mammals, such as otters and seals. Over 30 different species were studied and just two populations were found to be in decline after the act was passed into law in the United States. Great stuff! ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Psychologist Beth Kurland explains how to face emotional challenges using mindfulness, acceptance and self-compassion. On behalf of the Greater Good Science Center. When I was 15, my mother died in a car accident. Not knowing how to deal with the enormity of my loss and grief, I threw myself into homework and activities, never missing a day of school and trying to control everything in my life. This strategy succeeded in some ways — I was able to get good grades, for example. But the inner cost of pushing away my grief and sadness showed up in other ways. I became anxious around things I couldn’t control, like unexpected changes of plans and minor injuries. And, as I grew older, I started to harbor irrational worries, such as the fear of exposing my baby in utero to toxic fumes when walking past a strange smell. It was not until my first child was born, with the help of a therapist, that I was able to fully grieve the loss of my mother and feel all of the emotions I had spent so many years trying to ward away. Embracing the uncomfortable As I write about in my new book, Dancing on the Tightrope, the desire to avoid what’s unpleasant (and seek what’s pleasant) is part of human nature. But avoiding unpleasant emotions — rather than accepting them — only increases our psychological distress, inflexibility, anxiety, and depression, diminishing our well-being. Sit with it: embracing anxiety and depression can be positive Research suggests that when we turn toward our cravings, we're less likely to engage in addictive behaviors; when we turn toward our physical pain, we're less likely to be trapped in cycles of chronic pain; when we turn toward our sadness, we're less likely to be stuck in depression; and when we turn toward our anxiety, we're less likely to be paralyzed by it and can find it easier to bear. Learning to embrace dark emotions brought not only a significant reduction in my anxiety, but an ability to experience the joys of life more fully and a growing trust in my ability to handle life’s challenges. As a therapist, I've also seen tremendous healing with my patients as they've learned to embrace their difficult emotions. “Research suggests that when we turn toward our sadness, we're less likely to be stuck in depression. When we turn toward our anxiety, we're less likely to be paralyzed by it.” If we want to live more fully and be our most authentic selves, we need to turn towards our pain, not try to suppress it. But what can help us get there? The tools of mindful attention, self-compassion, and acceptance — which all come together in a practice I call “The Door.” To do this practice yourself, make sure to start with emotions that are not too intense; you might want to work with a skilled therapist, especially for more intense emotions. Here’s what The Door involves: Step 1: Develop a willingness to open the door Imagine that you're opening the door and welcoming your emotions in, to come and have a seat somewhere in the room. You can picture this seat as close to or as far away from you as you like. From this perspective, you can take a gentle and curious look at what is there. Often people will picture their emotions as having some kind of color, shape, or form; sometimes they envision their emotions as cartoon characters or as younger parts of themselves. Part of the practice is simply to accept whatever arrives. This is a new experience for most people. Who wants to let anxiety in the door? Who wants to welcome in sadness or anger? But when we let in whatever arrives, and see it from a bit of a distance, we can take a curious look and explore what's there. Step 2: Take a curious look at whatever walks in the door Mindfully observing what we're feeling can help us cope with whatever is before us. It can be useful to name our feelings (oh, that’s hurt; that’s jealousy; that’s anger) because, as simple as this sounds, we often don’t pay attention to the nuances of what we are feeling; consequently, important information gets lost along the way. Labeling our distressing emotions gives us a way of validating our inner experience, but it has the added benefit of dialing down their intensity. “Who wants to welcome in sadness and anger? But when we let in whatever arrives, we can take a curious look and explore what's there.” It can also be beneficial to see our emotional “visitors” as temporary guests. Adding the phrase “in this moment” to a statement like “I'm feeling stress, anger, or hurt” can help us be with what is there without feeling overwhelmed. Other things you might say to yourself include: Can I allow myself to notice how this is showing up in my body and in my thoughts? If this feeling or part of me could talk, what might it say? What might it want or need? Being curious rather than fearful or rejecting provides a better lens for understanding your feelings. Step 3: Give yourself the gift of compassion Besides pushing away uncomfortable feelings, many of us have been conditioned to judge our emotions in negative ways. We’ve learned that if we show sadness, it’s a sign of weakness; that we're a bad person if we feel anger or jealousy; that we should “move on” when we experience loss. When we come face to face with difficult emotions, we often tell ourselves to buck up and stop being silly or that there’s something wrong with us. Self-compassion: imagine sitting with a caring friend When we practice mindfulness in combination with self-kindness and a recognition of our common humanity (the fact that we all suffer as human beings), we cultivate self-compassion, a quality that has been linked to psychological well-being. To practice self-compassion, imagine sitting with a good friend who is suffering and think about how you might extend a gesture of compassion. What would your body language be like? How might you listen? What sensations would you feel around your heart? Now picture that person extending compassion towards you. What might they say or do? What words would you find comforting or soothing? “When we practice mindfulness in combination with self-kindness and a recognition of our common humanity (the fact that we all suffer), we cultivate self-compassion.” Chances are, they would not be telling you to cut it out or that you shouldn’t be feeling this way. They might say, “That sounds really hard. I’m here for you.” Or perhaps they might simply extend a hand. When we can learn to sit mindfully with our own emotions, and bring compassion to whatever we're experiencing, it’s as if we've become that caring friend, sitting with ourselves. Learning to be there for ourselves, through the positive moments as well as the painful ones, can be tremendously healing. While embracing our dark emotions takes courage and practice, using The Door technique allows us to open to a gift on the other side. Each time we practice being with our difficult emotions, we grow inner resources, learn to trust in our capacity to handle our experiences, develop resilience for moving through life’s challenges, and find ways to pursue what truly matters. Each of us has the power to face what's hard, if we only open the door. ● Main image: Marc Bruxelle Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu