Search the Community

The final month of the year is a time for happiness, hope and reflection on the 12 months that have just passed. In his final installment for the year, here are Ed Gould's Top 10 positive news stories from December... 1. US takes a big step for a renewable energy future The United States may be seen on the international stage as a country that's not fully lined up with climate change policies, but that hasn't stopped the country from announcing its largest federal wind farm plans. No less than 390,000 acres of government waters are to be set aside for wind turbines close to the coast of Rhode Island. Several energy companies will now bid for the right to use the area for sustainable energy production. The deal has been reported to be worth an astonishing $405 million. 2. Mindfulness-based stress reduction (MBSR) can help back pain Scientific research published in the Journal of the American Medical Association has made the claim that MBSR can help the body handle a range of pain symptoms including those that impact on the lower back. The study involved eight two-hour sessions per week. As a result of following an MBSR programme, around 60 per cent of participants found that they gained some relief from the pain they'd been feeling. MBSR can help back pain © shutterstock/F8 studio 3. University of New South Wales develops winning solar car While car makers the world over are offering hope of a fossil fuel free future with the development of electric car technology, student designs are continuing to break new ground. A team from the University of New South Wales set a world record for their solar-powered car for driving across the country with the lowest ever use of energy. The university reported in December that its team had covered the 4,100km trip without any problems, even arriving in Sydney two days ahead of schedule! 4. Scientists develop anti-cancer spray In news that made headlines around the globe, research undertaken at UCLA in California has led to the development of a treatment which is applied to cancer sufferers post surgery. When a tumour is removed by a surgical procedure, all too often there can be a recurrence of the condition. Now, a biodegradable gel has been made which, in tests, has shown to reduce the risk of post-operative complications. It's simply sprayed on and helps to boost the body's own immune system. 5. Yoga's benefits for older people to be studied According to associate professor of Exercise and Health Sciences, Garry Tew, at Northumbria University, yoga has many benefits for older people. They include better strength, flexibility, balance, and the overall happiness one feels due to improved quality of life. In order to prove it, Tew's team of researchers have secured funding worth £1.4 million, which will allow them to probe further into yoga's impact on those suffering from long-term conditions into older age. It's hoped the research will help to save the UK's National Health Service money in the long run. Yoga has lots of benefits for seniors © shutterstock/vectorfusionart 6. Plastic bag usage drops dramatically in Australia It's one of those things that is so easily done: turning up at the shop to buy groceries without bags to take them home in. To encourage shoppers to consume fewer bags, two large supermarket chains in Australia banned single-use plastic bags. In positive news for the environment, it was announced in December that the use of such bags had dropped by 80 per cent across the country over the last quarter. In fact, the country's National Retail Association said that in some areas of Australia, use of these bags had by up to 90 per cent in that time period. 7. Shrinkable technology may be with us soon Research undertaken at MIT in Boston has moved into the realm of science fiction after academics there announced they were working on systems which could reduce objects to a thousandth of their original size. Lasers are used to shrink items down to what's known as the nanoscale and it's hoped that there will be many industrial applications for the technique. Likely ones include several medical techniques which could be used in the brain without surgery, and even in areas like DNA therapy. 8. Mindfulness may help boost weight loss The widely respected Nursing Times reported in December that adopting mindfulness techniques could help a range of public health programmes that focus on weight loss. Ongoing research is being undertaken in the UK by the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism, as well as at the University of Warwick. It aims to augment weight loss programmes in the UK with elements of mindfulness, so that people undergoing them are able to manage their conduct in improved ways. Mindfulness could help weight loss 9. Shipping company commits to a carbon-free future The world's biggest shipping company, Maersk, says it wants the whole industry to go carbon-free. According to CNN, the freight business is aiming to stop using unsustainable fuels by 2050. The CEO of Maersk, Soren Toft, has called on competitors in the sector to make similar changes. The shipping industry currently accounts for about the same level of carbon release from its fuel usage as the international aviation sector. 10. Free public transportation for all in Luxembourg In a world's first, the Benelux country of Luxembourg has announced that it will provide public transport without any cost throughout the entire state. As reported in The Guardian, the country's authorities hope the decision will help in the fight against global warming as well as being a positive way to improve air quality and to reduce congestion. Charges for using trains, trams and buses will all be done away with by the summer of 2019 under the scheme. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Science says that showing kindness to others can boost our physical health and psychological well-being. Sonia Vadlamani offers nine suggestions on how to be a nicer person by incorporating more compassion, politeness and kindness into our daily lives. The idea of purposefully learning how to be nicer may make some of us cringe, as sometimes we may confuse ‘being nice’ with pretending to be polite or feigning interest for the sake of seeming acceptable. This ‘induced niceness’ may, in fact, get quite burdensome very quickly, as it requires additional effort on one’s behalf to seem something they’re not feeling genuinely. However, in reality, nicer people are easier to be around, as they’re genuinely interested in what you think and do. Being nice translates into treating others as you may want to be treated, being empathic, anticipating and respecting others’ needs and feelings, and being kind. While it may be difficult to exactly define ‘niceness’, psychologists rely on the personality traits that we associate with it, like kindness, politeness, empathy, and thoughtfulness, etc. Researchers also point out that the major personality traits associated with ‘agreeableness’ such as kindness, compassion and politeness are also the aspects that we often consider as ‘being nice’. The benefits of being nice Being a nicer person entails prosocial behaviors such as extending kindness, sharing our happiness, respecting others’ vantage point on different issues, etc, which promote well-being and boost social connections. However, research suggests that being nice to others can benefit our mental health and boost longevity as well. In fact, showing kindness to others results in the release of happiness hormones such as oxytocin, which can improve heart health, regulate blood pressure, and foster a greater sense of inclusion, according to researcher James Doty, M.D. at Stanford University. How to be nicer: show kindness through helping those in need Being nice by way of kindness may also alleviate stress and offer faster relief from pain, as research indicates. Furthermore, niceness can also lower anxiety and boost relationship satisfaction for socially anxious individuals. How to be nicer: 9 ideas for kindness Indeed, being nice may not always be the easier choice. However, with mindfulness and dedicated practice, it’s possible to learn how to be a friendlier person and show more kindness to others. Here are nine simple ideas that can help us incorporate kindness into our daily life, helping us to become a nicer person. 1. Have more patience A study by researcher Sarah A. Schnitker suggests that patient people are better friends and neighbours, as they tend to be more impartial, more attentive and have a higher tolerance. Developing mindfulness, or the ability to stay in sync with what is happening in the present moment, can also enable you to reframe a situation, reevaluate your emotions and respond with improved patience, according to research. Practising mindful listening and cultivating patience is therefore one of the surest ways to be a kinder person. 2. Be less judgmental Learning how to be a nicer person may not be the easiest feat, but experts agree that casting judgements aside and learning to transcend our perceived differences through bridging can help us respect other people’s perspectives and acknowledge their viewpoints in a better light. “Research suggests that being nice to others can benefit our mental health and boost longevity. Showing kindness to others releases feel-good hormones.” Engaging in deep listening and positive communication, taking care to avoid social media outrage trap, and a regular meditation practice are some of the research-backed ways to cultivate deep empathy and avoid snap judgments. 3. Look for ways to be helpful Reaching out and anticipating someone’s needs is an effective way to work towards being a nicer person. This can involve small gestures that do not cost a lot but can brighten someone’s day, like offering somebody your seat, or helping someone carry their groceries. Offering support or solicited advice to someone who may be feeling lost in life, dealing with depression, or struggling with grief or loneliness are some other ways to help out and show your friendly side. Volunteering is a great way to be kind to others 4. Open up and show vulnerability Our third tip on how to be nicer relates to vulnerability. Sometimes we shun the opportunity to open up and share our feelings with others, owing to the fear of being judged or compared. Researcher Dr Brené Brown describes this feeling as a vulnerability hangover, wherein one may experience regret or ‘emotional cringe’ upon revealing their feelings or thoughts to others. While vulnerability is mistakenly regarded as a weakness, embracing it as an act of courage and developing shame resilience can help you learn how to be nicer. “Reaching out and anticipating someone’s needs is an effective way to work towards being a nicer person. This can involve small gestures that do not cost a lot but can brighten someone’s day.” "Vulnerability is the core, the heart, the center of meaningful human experiences," explains Dr Brown. Being vulnerable enables us to develop radical empathy towards ourselves and others, thus opening us up to the possibility of making new friends and forming meaningful connections. 5. Be polite and respectful You can easily show kindness to others and become a nicer person through small gestures, such as being on time, saying “thank you”, being respectful online, or holding the elevator door open for strangers. These acts of politeness do not involve a lot of effort, but convey a positive tone and genuine interest on your behalf. However, take care to avoid the lure of lying to appear polite, as that would be a violation of trust. Instead, strive towards articulating your thoughts and convey your feelings in an open and honest manner, albeit respectfully. 6. Act with kindness The power of kindness is real, and we seldom forget an act of goodwill bestowed on us, even if we may fail to recall other things. Nice people understand the ‘ripple effect’ that kindness creates, wherein the acts of benevolence inspire more people to extend the same kindness to others around them. You need not go out of your way every time to extend kindness. In fact, one can carry out random acts of kindness like running errands for an elderly neighbor or volunteering for a cause you genuinely care about. Don’t forget to choose kindness every day for yourself as well. After all, you can only truly learn how to be a nicer person through practising self-compassion and self-care. Helping out elderly neighbours is one way to be nicer 7. Practise forgiveness Forgiveness as a character strength can help you be a nicer person, in addition to improving overall well-being, as revealed by researcher Kathi L. Norman. Indeed, our inability to forgive can also result in trust issues and a tendency to self-sabotage relationships. Whether you’ve suffered a minor stumble or a major setback due to someone’s actions, words or thoughts, learning to forgive someone who caused you hurt and replacing these feelings with empathy, compassion and kindness can improve your mental and physical health, in addition to strengthening interpersonal relationships. “While vulnerability is mistakenly regarded as a weakness, embracing it as an act of courage can help you learn how to be nicer.” “Harboring unforgiveness breads negative thoughts,” says Catherine Jackson, a licensed clinical psychologist and neurotherapist. “Decide to let it go and make a plan to never go to bed angry,” she continues. Forgiving is a process and may not happen in a day but can surely improve our capacity for love and happiness. Setting your intention for forgiveness with a mantra like “I forgive you and release you” or “I forgive everyone for everything” can help you let go of the hurt amassed over time. 8. Share your happiness Happiness is contagious, as proven by research, so what easier way to be a nicer person that to share your joy. An evaluation study conducted on 4,739 individuals revealed that our happiness is also determined by the happiness levels of others around us. In fact, sharing our happiness can boost our mood and improve morale, in addition to encouraging fulfilling friendships. It is easier to be a nicer person when you have a positive outlook on life and when you understand that happiness is a choice that you can consciously make each day. 9. Be authentic Authenticity is a valued trait, especially in the current tech-obsessed era where we’re constantly being overwhelmed with the messages of how we ‘ought to’ appear, behave and live in an ideal manner. Cultivating your authentic self by honoring your core values and making your time matter can help you be a nicer person. Being authentic also enables us to treat others the way we want to be treated. Also, embracing our true selves allows us to act gracefully even in the face of criticism or adversity, as we realize our worth fully well. The takeaway: how to be a nicer person Being a nicer person should not mean encouraging a forcible semblance of it or appearing nice. Niceness also doesn’t require you to tolerate behavior that violates your core values or suppress your true feelings for the sake of seeming kind. On the contrary, people who are genuinely nice enjoy being authentic and showing empathy and compassion towards others. Genuine niceness nurtures a circular relationship with happiness. Learning how to be a nicer person can boost our mood and improve well-being, but research also demonstrates that an upbeat state of mind can further enhance our prosocial behavior and help us be nicer and kinder. Indeed, inculcating niceness as a habit is immensely rewarding. So, be nice and show kindess! • Images: shutterstock/DGLimages, shutterstock/Gorondenkoff, shutterstock/Viacheslav Nikolaenko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Altruism | Compassion | Happiness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

In November, the media was focused on political turmoil, but it was actually a great month for positive news stories. Here's Ed Gould's round-up of the ten best, full of messages of hope and happiness. 1. Australian town leads the way with plastic capture The city of Kwinana in Australia has positive news in the fight against plastic waste ending up in the sea. The authorities there have placed nets on their town's culverts to try and prevent plastic from flowing into the ocean. The results exceeded expectations with around 370 kilos of waste plastic being captured during a period of just a few months – a simple yet effective solution! 2. New brain treatment may help tackle depression According to reports in Science News, scientists from California have found that electrical stimulation to parts of the brain can reduce depression symptoms. The neuroscientific approach involves zapping the lateral orbitofrontal cortex with minor doses of charge from electrodes. Those without depression, or who had mild forms of it, reported no change but, on average, those with severe or intermediate levels of depression said the process left them feeling better. Work is underway to see how longer lasting effects may be possible. 3. Huge new nature reserve created in Central Africa The Democratic Republic of the Congo may not always be associated with happy events, but in November, several press outlets reported on a major achievement for the country. It's taken almost 14 years to come to fruition, but the Ogooué-Leketi National Park – covering an area of over 1,300 square miles – has finally opened. It will help to protect the country's diverse wildlife, including many endangered species such as mountain gorillas. Congo: A new nature reserve for gorillas © Shutterstock/CherylRamalho 4. Bamboo housing prize awarded to young designer Widely reported around the world, a design for using low-cost materials to form housing in the Philippines has been awarded with an award in the UK. With prize money donated by the Royal Institute of Chartered Surveyors, the award recognised Earl Patrick Forlales' use of bamboo, a resource widely available in the Philippines, so that slum housing can be replaced with cheap and an eco-friendly accommodation. According to the BBC, the 23-year-old Forlales' modular home design could help up to 12 million slum dwellers in Manilla alone. 5. Cleaner fuel capacity from developing countries Clean technology for generating electrical power is nothing new, but it was only in November that the developing world added more capacity in this regard than it did with outdated fossil fuel technology. In positive news for the environment, less developed countries added 114 gigawatts of clean energy production in 2018. That's compared to only around 60 gigawatts added by developed countries which, in fairness, were already starting from a higher base level. That said, the fact is that – according to a report published by Bloomberg – developing countries are now playing their part in much more dynamic ways to fight climate change. 6. Mindfulness study shows it benefits PhD students According to a number of reports, the benefits of mindfulness techniques were studied by an in-depth scientific programme run in the United States. This particular study focussed on a large sample of some 2,000 graduate students from around the globe, with the results published in Nature. The research revealed that over 80 percent of students who used mindfulness as a part of their daily ritual didn't feel the need to seek help from university support services. The researchers suggested this is because they were more resilient to the stresses of PhD programmes as a result of their mindfulness practices. Learning lessons: mindfulness helps students © Shutterstock/Jacob Lund 7. Treatment for deadly peanut allergy possible Peanut allergies can kill, especially if emergency responses to anaphylactic shock are not administered rapidly. In news that has brought hope to many, a new treatment is being developed that could mean such severe allergies may become a thing of the past. As reported by the BBC, a study published in the New England Journal of Medicine, by Professor George du Toit, may mean that small, controlled exposure to peanuts is the way forward, so that the potentially catastrophic results of accidental exposure are avoided. 8. Denmark leads the way on green car policy Denmark is already an expensive place to buy fuel for your car – if it's derived from an oil. However, the country is going one step further and will now ban all new fossil-fuelled cars within 11 years. The country's Minister for the Environment, Lars Christian Lilleholt, said that the way forward was electrically-powered cars and he encouraged the EU to take similar steps to reduce harmful emissions. 9. Dogs recruited in the fight against malaria The New York Times reported in November that dogs are being deployed to sniff out the presence of mosquito-borne parasites. In a pilot study, researchers found that the incredible sense of smell that many dogs have can be put to use by sniffing socks. If they detect the parasites, then they can alert humans to potential infection even before a human might show the feverish symptoms of the disease, thereby helping to treat people before malaria takes hold. Smells good: dogs can sniff out malaria parasites 10. The ozone layer is healing, says the UN And finally, some great environmental news. Action taken globally over recent decades to prevent further damage to the ozone layer in the atmosphere has been working. According to the UK's Evening Standard, a UN report has stated that the layer is not just being protected from further erosion but is, in fact, repairing itself. It's hoped the level of ozone will return to its rightful state by the 2060s. This is largely due to the global phasing out of chlorofluorocarbons which was agreed in 1987. ● What do you think of this month's positive news? What efforts are happening where you live? Share your thoughts with the happiness.com community below... Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

If you feel overwhelmed during the course of your day, stopping to pause for a 'mindful minute' can help reset you and give focus. Ann Vrlak shares 10 calming moments of mindfulness that you can incorporate into your daily routine. What can you do in one minute? The truth is you can do a lot. A minute is longer than you think. If you have a spare minute, try it right now. Set a timer, close your eyes and just breathe. Were you surprised by how long a minute actually is? When I teach meditation, especially to beginners, showing them ‘mindful minutes’ is a core exercise I love to use because it helps students see the benefits of meditation in the context of their daily lives. Here’s why. When people learn different types of meditation, the basic practice involves setting time aside from your usual day-to-day activities for a quiet period of 20 minutes or more. And, it’s true, this devoted time to go deep into a practice is essential to learning what meditation is actually about. • JOIN US! Sign up to learn more about meditation and mindfulness • However, if this is your only practice, what often happens is a kind of disconnection. Insights or perspectives you have on the meditation cushion stay there. They don’t flow into your work stresses or disagreements with your loved ones. You feel and react as usual, maybe a little disappointed in yourself or in meditation. Mindful minutes are the medicine for disconnection. The benefits of your mindful minutes of breath practice, relaxation or loving-kindness, for example, flow into whatever you do next. Stop for a moment to fully embrace your surroundings shutterstock/mimagephotography Mindful minutes: getting started Want to give mindful minutes a try? Here’s all you need to do: Choose when to do them. The best way to remember your mindful minutes is to connect them to things you do a couple of times every day, like brushing your teeth, sitting down for a meal or getting in your car. So, every time you brush your teeth, it’s your signal: “Ah, time for a mindful minute.” An extra benefit is you don’t need to find extra time during your day to do these practices. Choose one or two exercises from this article you’d like to try. Do the exercises every day, for one week to start. Start small and enjoy them. Just notice how you feel doing them and what changes in your day. Tips for mindful minutes If you find yourself thinking about something else during your mindful minute, that’s OK. Do not beat yourself up! If you have a bit more time, start again. If you don’t, just notice – kindly, please – that it was difficult for you to focus for one minute. It’s kind of interesting, isn’t it? What would be different if you could focus for longer? Just a question, no judgement. Don’t let your mind talk you out of doing the practices. You may tell yourself, “This is stupid. What’s this going to do?” Decide ahead of time to ignore this kind of criticism. The exercises in this article are simple, but they all have direct roots in traditional meditation practices that have been used for hundreds of years. Mindful minute: 10 practical exercises Incorporate some of these ten mindful moments into your daily routine and start to feel the benefits soon. 1. Five Conscious Breaths Breathing exercises are one of the oldest meditation practices. They are powerful tools for relaxing both your body and mind. For five breaths, pay attention to the sensations of your full breath cycle: the inhale, slight pause, exhale, slight pause. Don’t strain, hold your breath or try to change your breath in any way. Just do your best to focus on the sensations of your breath in your nose, throat, belly or wherever it’s easiest for you to pay attention. 2. Mindful eating Eating is something we all sometimes do in a rush or without fully experiencing or enjoying. As you prepare and eat your breakfast, for example, pay attention to the vibrations as you grind your coffee, the smell of the bread toasting, and the taste of the orange juice in your mouth. When you become distracted or start thinking about what’s next in your day, do your best to be aware and simply come back to your moment-to-moment experience of eating mindfully. Eat mindfully, enjoying every moment of food shutterstock/Dean Drobot 3. Loving-kindness Is there someone in your life that is struggling or in a painful situation? Or maybe this describes you right now. Open your heart by practising loving-kindness. Close your eyes and see the person or yourself in your mind’s eye. Feel compassion and loving kindness for what they’re going through, and repeat silently, “May they be happy, may they be safe, may they be loved.” Or, “May I be happy, may I be safe, may I be loved.” 4. Practise empathy Has someone done something to irritate you, upsetting your mood? Try feeling empathy during a minute of mindfulness. Imagine what that person who upset you might be thinking or feeling. Could they be under a lot of pressure at work or have a troubling situation at home? If you can find a way to “see the person” even a little, your feelings and thoughts about the situation will change. “Mindful minutes are the medicine for disconnection. The benefits of your mindful minutes of breath practice, relaxation or loving-kindness, for example, flow into whatever you do next.” My favourite time to practise this mindful minute is when someone annoys me in traffic. One day when this happened to me, I felt angry (as usual) and conjured up stories about how inconsiderate they were. For some reason, I then thought: “How would I feel if that was my niece in the car (who I adore)?” The stories disappeared immediately, along with the anger. If it was her, I thought, she would just be rushing to get home to her kids or be a bit distracted by her work. Now, I use that practice consciously when I’m in traffic. It’s a great lesson: to see it’s the stories (my thoughts) that upset me, not the person’s behaviour. 5. Body scan The body scan is a classic meditation practice that can be done anywhere, any time, and for any length of time – even for just a mindful minute. Starting with your hands, feel the sensations in your body – tingling, warmth or pressure. Then, let your attention move progressively through your body, noticing as much as you can about sensations whether they are pleasant, unpleasant or neutral. The idea of this practice is to stay as close to the direct physical sensations as you can, rather than thoughts, feelings or perceptions you may be having. Follow a simple yet effective ten-minute body scan meditation script here. 6. Befriend emotion This meditation is a way to listen to your emotions, with kind attention, instead of perhaps resisting them or wanting to distract yourself from them. When you feel an uncomfortable emotion, big or small, see if you can notice with kind, curious attention how the emotion is showing up in your mind and body. Is it triggering thoughts of blame or anger? Is it creating tension in your neck or stomach? Notice as much as you can, not getting stuck in any one place. Notice, be kind, move on. Rinse and repeat. 7. Inhabiting your five senses This is a powerful anxiety-soothing exercise you can do almost anywhere. The object is to be mindful of the information coming in through your five senses. Pay attention to each sense: sight, hearing, touch, smell and taste. With each one, notice as much as you can as precisely as you can and try not to interpret anything. Simple labels can help you stay focused on your senses, like “warm” or “red” or “ringing.” 8. Say “OK” This practice is based on a foundation skill of meditation: acceptance or allowing things to be as they are. There are many things in a day that you might resist or feel are wrong. We all do this sometimes, but if it’s something we can’t change, like having a cold, for example, the resistance only makes us more unhappy. Saying “OK” is a way to practise acceptance in little moments in your day. So, when you get a cold, say to yourself “OK” and try to let go. Or, when your teenager is late for dinner again, say to yourself “OK” and try to let go. You’re not saying you like it. You’re only acknowledging what is happening and letting go of the struggle or the wish for it to “not be so.” 9. Do one thing at a time Who doesn’t try and multi-task sometimes? However, productivity experts, as well as people who study happiness, have found that, first, you may not get as much done as you think and, second, that multitasking is stressful! “The body scan is a classic meditation practice that can be done anywhere, any time, and for any length of time – even for just a mindful minute.” Choose an everyday activity and try to focus on just that one thing while you’re doing it. If you’re like most of us, you’ll start to add in more things “you can do at the same time.” Just watch for this habit and bring your attention back to your focus. Honour what you’re doing, in this moment. Give it your undivided attention and notice if anything changes for you. 10. Question your thoughts How many of your thoughts are true? What happens when you believe your thoughts are true, even when they hurt you or others around you? Practising some objectivity with your thoughts is another foundational skill of meditation. You can practise this any time by simply noticing and naming your thoughts, like this: “Oh, I was thinking about that problem at work again.” Leave it at that and notice the next thought. Creating some space helps you notice how many thoughts you have, how consistent they are or are not, and how they affect how you feel and what you do. Spiritual teacher Byron Katie has built a whole system of meditation starting with the simple question about our thoughts, “Is it true?” Discover more. Takeaway: mindful minutes work Don’t underestimate the power of these little practices! I really encourage you to try one or two of these mindful minutes for a week or so: don’t try to do too more practices at once in the beginning. Each one of them has the ability to create just a bit of perspective if you’re feeling angry, or a bit of relaxation if you’re stressed, or a bit of self-compassion if you’re feeling hurt. Don’t let your mind tell you they probably won’t do anything. Try them and see for yourself, then try a couple more. And if you find that some of these mindful minute practices really work well for you, you can try doing periods of sitting meditation using the same focus or technique to deepen your experience and understanding. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now: ■ to enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Anxiety | Nature | Breathwork | Meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

September was full of feel-good environmental and health stories – but you may not have heard about them! Ed Gould shares his Top Ten round-up from the past month to uplift and inspire. Although feel-good news may have seemed as though it was a bit thin on the ground in September, there were plenty of stories that invoked happiness, positivity and a sense of mankind's progress to a better future. What were some of the most constructive news items from the last month? Here's our Top 10 countdown... 1. Friendships make you happier than family It might be something that sounds obvious at first – that time spent with friends makes people feel greater happiness. Nevertheless, a research paper published in the Journal of Personality and Social Psychology has shown that friendships can be even more beneficial in the pursuit of happiness than time spent with family. Over 400 participants conducted daily surveys of how happy the felt and the study showed family time was not always the best route to feeling happier. This, the researchers think, is down to family life involving chores to some extent whereas friendships involve fewer 'negative' associations. RELATED: The power of friendship 2. Our older generation is the youngest yet In feel-good news for anyone over a certain age (!), a Finnish study has shown that the current crop of 75 to 80 year-olds are mentally younger than comparable groups of only a few decades ago. By comparing current data with that from the 1990s, the University of Jyväskylä has found that cognitive performance is better among today's older people than ever before. And it's not just brain power, either. The report concludes that muscle strength, walking speed and verbal fluency are all significantly better today than they were in similarly-aged people from three decades ago. Growing older, staying youthful shutterstock/rawpixel.com 3. Mindfulness exercises lower blood pressure Researchers from Florida Atlantic University's Schmidt College of Medicine have conducted research into the effectiveness of mindful breathing exercises. Their work, published in the academic journal Medical Hypotheses, has stated that mindfully-paced breathing can slow the heart rate to around five to seven beats per minute. With deep and diaphragmatic breathing helping to calm the participants, this method can halve the usual relaxed heartbeat rate which with is commonly 12 to 14 beats per minute in adults. RELATED: Meditation vs mindfulness: what's the difference? According to Suzanne LeBlang, MD, a neuro-radiologist who co-authored the study, paced breathing stimulates the parasympathetic nervous system, which likely accounts for the noted drop in blood pressure. 4. Zero-emission flying is now a reality Although carbon offset schemes exist, the fact is aeroplanes still release carbon into the atmosphere at an alarming rate. However, an experimental flight has taken place which uses hydrogen instead of fossil fuels, as reported by Sky News. The inaugural flight took place in Bedfordshire, England, using a new engine that can run on the fossil fuel-free material. The company behind the technology has run test flights before but this was the first time it had been used for a truly commercial flight, perhaps leading the way to a greener future for the air industry. 5. New Zealand could become fully renewable by 2030 In a pledge made to voters in her bid to be re-elected as the country's Prime Minister, Jacinda Ardern has vowed to make New Zealand the first advanced economy to be powered completely by renewable energy sources. Her plan, according to EcoWatch, is to invest in a major green recovery programme to help the country's economy to recover from the pandemic. In turn, she thinks this will mean being able to power all of the Pacific nation's energy requirements from renewable sources within the next decade. “[This] represents a once in a generation chance,” she said, “to reshape the energy system in a renewable, faster, affordable and more secure way.” Wellington, New Zealand shutterstock/Milosz Maslanka 6. New department store only sells recycled items The city authorities have opened a new department store in Berlin. The shop, B-Wa(h)renhaus, sells a wide range of products over its 7,000 square feet of floor space. However, the major difference with this retailer is that everything on offer is pre-owned. Either second-hand items or ones made from recycled materials are available to buy in an effort to reduce the city's wasteful consumer culture. After an initial trial run, it's expected the idea will be replicated in other retail outlets across the German capital, according to reports in Bloomberg. 7. Transparent solar panels help buildings to power themselves According to a report in New Scientist, a team from a clean tech company known as UbiQD have come up with transparent solar panels that are mounted into sheets of glass. The start-up, which was founded in 2014, reckons the panes will be able to be fitted into conventional window units and even glazed atria without the electricity-making technology within them being noticeable. This could mean new skyscrapers are clad entirely in such glass – making those inside able to produce most of their energy needs from the external structure of the building. The firm's test installations have so far shown promising results. 8. More species are surviving extinction A report published in the Guardian stated that 48 bird and mammal extinctions were avoided in the last 30 years thanks to conservation programmes specifically aimed at protecting wildlife. The Californian condor, the pygmy hog and the Iberian lynx are just three species which would otherwise have died out, according to a study carried out by Newcastle University and BirdLife International. Since 1993 it's thought that extinction rates would have been much higher had it not been for such targeted interventions. The Iberian Lynx shutterstock/Tony Mills 9. Polystyrene recycling breakthrough announced A UK company has said that it has developed a new way to repurpose polystyrene. The plastic is often used for packaging and much of it ends up in landfill because the ways it can be recycled are limited. According to the BBC, Recycling Technologies, the Swindon-based company responsible for the new method, has received significant financial backing from a commercial partner that makes lots of polystyrene. This will allow the company to upscale its recycling operations. It's hoped that polystyrene will become a much more sustainable material. 10. A vision of the future? A scientist who has worked on a technique to restore the sight of a group of blind people has won the prestigious Körber European Science Prize. According to Hungary Today, Dr Botond Roska has created a therapy based on gene manipulation that will potentially be able to restore human vision to many people who are currently medically blind. The Hungarian scientist is based in Switzerland and he picked up his prize in Germany in September for what is considered by many to be a revolution in ophthalmology. • Main image: shutterstock/Dark Moon Pictures happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy Mindfulness | Positive news | Nature | Biotechnology | Biology | Climate change Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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: ‘I Hate My Job!’ Cultivate These 6 Traits and Love Your Work 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 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.

While thinking about past actions can sometimes help you move forward in life, thinking too much can have the opposite effect and lead to depression and anxiety. Dee Marques shares nine steps to take that will show you how to stop overthinking and enjoy your life in the present. As humans, we have the extraordinary ability to constantly reflect on our actions. There’s much to be learned from our decisions, so it can be useful to go over past situations to find the lesson in them. And when it comes to the future, anticipating what’s to come and making plans can also be useful. Doing this can help us grow and be more successful, but it’s also easy to end up overdoing this type of analysis. In fact, overthinking can have precisely the opposite effect, leading to constant worry and a feeling of being stuck or unproductive. If this is the case then you'll need some ideas on how to stop overthinking everything. Overthinking can become a self-destructive behaviour with negative effects on our mental health. Overthinking can become chronic and is the kind of toxic habit that may end up leading to other problems, such as anxiety and depression. • JOIN US! Need support? Sign-up and belong to a community that cares • Because having control over our thought patterns is critical to our well-being, it's important to learn how to avoid the overthinking trap. In this article you'll find a list of practical suggestions on how to stop overthinking and making your overall thought processes more positive. What is overthinking? If we’re to learn how to stop overthinking, learning to identify that we are doing it is essential. As I've outlined above, overthinking usually has two aspects: one is rumination (going over past events) and the other one entails worrying about the future and dwelling on worst possible scenarios. RELATED: Remember: You Are Not Your Thoughts In both cases, we almost always focus on the negative aspects of an experience, and also on those aspects that cannot be changed. Common scenarios for people who tend to overthink include worrying about falling ill, losing their job, or not knowing what they want to do with their life. Going over the past and “should have” scenarios are also typical, for example, “I should have said that”, or “I should have done this”. These are common thoughts when reflecting on a relationship that may have ended, a job you may have quit, or the way you handled a friendship that ended badly. Pause for thought: overthinking can lead to anxiety Overthinking is related to anxiety because the focus is often on things we can’t change (such as what has already happened or unknowns in the future). This thought pattern can easily create feelings of powerlessness, which, in turn, generate high anxiety levels. Indeed, overthinking is characterised by a snowball effect that leaves us feeling overwhelmed, helpless and distressed. And as it happens with other harmful thought patterns, it can take over our life, interfere with everyday functioning, and make us lose control over our thoughts. Other dangers of overthinking include mental health issues, increased chances of developing depression, and impaired problem-solving abilities. This happens because overthinkers are under the false belief that they’re working on a problem, when in fact, overthinking actually keeps them from solving the problem. Later, overthinkers realise they can’t find a solution and this creates even more anxiety. “Because having control over our thought patterns is critical to our well-being, it's important to learn how to stop overthinking.” Overthinking is also linked to sleep issues, as people who struggle to stop thinking fail to switch off and can't sleep because of intrusive thoughts. Furthermore, lack of sleep is also connected to depressive symptoms and poor concentration during the day. And there are physical symptoms too, like headaches, muscle aches, digestive issues and fatigue. Moreover, overthinking has even been linked to binge eating or drinking and self-harm. RELATED: 14 sleep hacks to get a good night's rest Despite the dangers of thinking too much, the number of people affected is substantial enough to take it seriously for us to really learn some techniques on how to stop overthinking. One US study called it a national epidemic, and bestseller books have been written about the subject, suggesting women are more prone to overthink. The female to male ratio of overthinkers is 57-43 per cent, and those aged between 25 and 33 seem more vulnerable too. What causes overthinking? Before we move on to how to stop overthinking, it’s important to understand the mechanism behind this problem. Scientists believe it activates parts of the brain involved in fear or anxious responses. Overthinking begins in the cortex, where memories and future events are processed. As we dwell on things, obsessive thoughts engage the amygdala, the seat of emotional responses. Once the amygdala starts working, it triggers physical responses like a higher heart rate, muscle tension, and feeling paralysed by the negative thought. RELATED: How to Stop Thinking About Something: 9 Strategies It’s worth noting that overthinking starts with a good intention, usually problem solving or protecting ourselves, but more often than not, it takes us to a dead end and develops into anxiety. However, it’s possible to fight this habit and learn how to stop overthinking. How to stop overthinking in 9 steps If you struggle with overthinking, these nine tips could help you free your mind and live in the present moment more. 1. Find the trigger Overthinking is a habit, so there’ll be something that sends your brain into overthink mode. It could be at bedtime as you take stock of the day, or it could be asking yourself a “what if?” question, re-reading a journal, looking at family photos, etc. 2. Be aware of your response Recognise anxiety as it appears and ask yourself if this is in your head or how productive these thoughts are. Will this way of thinking help you see things in a new light or are you simply going over the same thing again and again? 3. Identify the positive intention We usually overthink because we want to protect ourselves, so think about what practical measures you need to take to achieve that. Learn how to stop overthinking can improve focus 4. Find useful distractions Telling yourself “you shouldn’t think about that” may have the opposite effect (the “don’t think of an elephant” effect). The more you try to suppress those thoughts, the more nagging they become. So, instead, try to divert attention and give your mind something else to focus on. This could be picking up a creative hobby that has a challenging element, working out, or calling a friend. 5. Dealing with 'what ifs' Train your mind to think 'what if' and create best-case scenarios. Inadvertently, you have trained your mind to think about the worse, so don’t doubt that you can also train it to do the opposite also. • JOIN US! Sign-up free to happiness.com and share your story and challenges • 6. Pay attention to what you consume The information that enters our minds can contribute to the snowball effect of overthinking. It’s important to read/hear positive and constructive information at the start and/or end of the day to counter an overthinking habit. 7. Reflection vs obsession As I said at the beginning of this piece, thinking about the past or future isn’t necessarily bad. But there’s a difference between reflecting and obsessing, and this is an important distinction if you want to learn how to stop overthinking. “Follow a body scan meditation script when going to bed to shift your awareness away from overthinking and into your bodily sensations.” One technique that can help is setting a time to reflect on things that matter to you and not letting your thoughts free rein. For example, tell yourself you can think about what's on your mind for 30 minutes between 17:00 and 17:30pm, but no more after that. You can even set an alarm if necessary so you know when to stop. 8. Relaxation techniques You can try controlled breathing exercises to help your brain slow down and shift your attention somewhere other than your worries. Alternatively, follow a body scan meditation script to shift your awareness away from overthinking and into your bodily sensations. This technique is particularly useful if you want to learn how to stop overthinking just before trying to get to sleep. 9. Live in the present Mindfulness techniques can help you focus on the present and make the most of it, bringing enjoyment instead of the anxiety triggered by overthinking. The takeaway: stop overthinking and live life If you’ve experienced the draining effect of rumination, know that it’s possible to break the cycle and learn how to stop overthinking. Finding triggers, becoming more aware of harmful thought processes, and developing strategies to distract and relax your mind can help you make the switch from passive to active thinking and take control of your thoughts. Don’t let anxiety and irrational negative thoughts interfere with your well-being. Put in practice the suggestions listed here on how to stop overthinking and you’ll realise that you can learn to cope with whatever life throws at you. • Main image: shutterstock/TeodorLazerev happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ self-develop with free online classes in our happiness Academy Gratitude | Mindfulness | Resilience | Letting Go Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

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

Trusting a partner, friends or even the public isn't easy for some of us. If you're worried you or someone you love has trust issues, psychologist Stanislava Puač Jovanović explains the seven signs you need to look for and offers ideas on regaining trust and moving forward. When you trust someone, you are placing your confidence into their hands. It is a vital human experience. Relationships — and entire societies — are based on essential faith that we will not be harmed. However, confiding is not necessarily an easy thing to do. It is also not a given. Humans develop basic trust in the first months of their lives. It is maintained (or lost) during childhood and adolescence. Even as adults, we can acquire trust issues if we are exposed to severe betrayal. Sometimes, trust issues are so deeply ingrained into our psyche that we do not even recognise having them. But if you've ever asked yourself “Do I have trust issues?”, this article will explain what they are, what signs to look out for, and how to overcome those difficulties in trusting others. What are trust issues? Trust issues are, simply put, difficulties in relying on something or someone. In interpersonal relationships, when you trust someone, you feel that you can depend on them to do what they say they will. So, when you ask yourself: “Do I have trust issues?” elaborate and instead ask yourself: “Is it difficult for me to have faith that people will hold on to their word?” Reading a partner's text? Definitely trust issues! Interestingly, according to the American Psychological Association’s dictionary entry on trust: “the key factor is not the intrinsic honesty of the other people but their predictability.” In other words, to have faith does not mean to be surrounded by trustworthy, honest folks. It is about predicting how they will behave. This aspect of trust is an important point when you are dealing with your trust issues, and we will return to it later on. Now, if we said that basic trust in people is a vital human experience — how does it happen that some people end up with trust issues? (Why) do I have trust issues? Trust is a phenomenon that exists on a continuum. It is not warranted nor advisable to have faith in everyone and everything, of course. Some wariness is a natural, evolutionary response to the unpredictability of life. However, when you have trust issues, you simply cannot relax around people. You expect to be betrayed, lied to, cheated on, taken advantage of — even by those closest to you. Such an unfounded and all-encompassing nature of the lack of trust is what qualifies it as a trust issue. How do issues around trust develop? No person is alike. Therefore, it is also not possible to state a single cause of trust issues. However, there are three main paths to understand their creation, founded in theory and empirical research. The first is Erik Erikson’s work on life cycles. According to this great psychologist, psychosocial development occurs in stages. Starting with the birth until about 18 months of age, infants either acquire or fail to attain basic trust. When the primary caregiver (usually the mother) is responsive, consistent, and reliable, a sense of confidence in others develops. A failure at this stage, conversely, results in mistrust that bleeds into every later relationship. “When you have trust issues, you simply cannot relax around people. You expect to be betrayed, lied to, cheated on, taken advantage of — even by those closest to you.” Another theoretical explanation is the attachment and attachment styles proposed by John Bowlby and Mary Ainsworth, respectively. Attachment is formed during early childhood, based on the experience with the primary caregiver and other family members. These early interactions form a blueprint for our subsequent way of relating to others. Trust issues characterise insecure attachment. Finally, even if you were once a trusting person, a traumatic experience in adulthood could make you start distrusting others. Whether you were exposed to violence, psychological or sexual abuse, severe betrayal or disappointment, such experiences could leave a psychological scar and change you. Signs you may have trust issues As we suggested above, trust issues can be thoroughly hidden from your immediate awareness. They potentially developed when you were as young as a few months old. So, trust issues could feel like your part of your nature, not like 'issues' as such. They can be your defence mechanism — by definition, not conscious. So, if you still hear the voice in the back of your mind asking: “Do I have trust issues?” here are seven signs to look for which may suggest that you do. 1. Being overly suspicious of others’ good intentions Trust issues are equal to being excessively wary. Your mind is working under the assumption that people will harm you. Therefore, it might be difficult to accept kindness and gestures of affection for what they are. Your thoughts immediately search for the “real” reasons and ulterior motives behind such actions. 2. Turbulent relationships Trust also affects how couples communicate, as a study confirmed. When you doubt your partner’s intentions, you are likely to pick fights. When you argue, you focus on the negatives instead of your strengths as a couple. The history of your romantic relationships could reveal a pattern of dysfunction, drama, on-again-off-again kind of affairs. When you have trust issues, you could also be prone to developing psychologically unhealthy codependent relationships. People with trust issues often have turbulent relationships shutterstock/New Africa 3. A lack of profound closeness and openness Research has revealed that trust is tied to love and the intimacy of self-disclosure. The opposite is also true. It is only logical — when you expect people to betray you, you are unlikely to share information with them. You could be avoiding affection altogether. Nonetheless, mistrust robs you out of the opportunity to experience close, deep relationships. 4. All-round belief about people being deceptive Trust issues are usually most visible in romantic relationships. However, you might also have an overarching conviction that all people are dishonest and unreliable. Therefore, any social interaction is a cause for mistrust. For example, you buy your groceries and always double-check the change. Teamwork for you means expecting your coworkers to backstab you. In friendships, you are mostly secretive. Trust issues make you walk the world expecting to be double-crossed. 5. Inability to forgive and forget It might seem as if trust issues have kept you safe from harm. In reality, they have caused much more damage than good. Still, you feel that mistrust protects you. Such an impression is particularly likely if you developed trust issues after an adult traumatic experience. If you ever let someone get close to you, chances are, you will be overly sensitive to any hint of treachery. And, if they do end up hurting you, you probably would not be able to forgive and let it go. Indeed, forgiveness and trust are complexly intertwined. For those struggling with trusting people, granting forgiveness can be incredibly challenging. 6. Social isolation and loneliness According to one study, some people are highly motivated to acquire relationship-threatening information. They yearn to find out if others indirectly harmed them. Such individuals also exhibit paranoid thought patterns and act out their suspicion. However, no one likes that. As a result, others socially reject highly distrusting people because they anger them. Another study found that high mistrust leads to a greater chance of a break-up of romantic relationships in a matter of months. 7. Emotional disturbances According to Aaron Beck, a renowned psychiatrist and theoretician, depression goes hand-in-hand with a depressive cognitive triad. In its simplest, the triad means that people prone to depression will have negative beliefs about others and the world, their future, and themselves. “It might seem as if trust issues have kept you safe from harm. In reality, they have caused much more damage than good.” Trust issues make you wary of others and consider them corrupt. The future could look bleak when you expect to be lied to and taken advantage of. Finally, when you are lonely and often rejected for your mistrust, you could also see yourself as being faulty. Therefore, emotional disturbances, starting with depression, could come from your inability to trust others. Dealing with trust issues As explained, trust exists on a continuum. At this point, that means that some people will be able to overcome their trust issues with some soul-searching and support from friends or family. For others, contacting a psychotherapist or a counsellor might be necessary. What are the steps you can take on your own to deal with trust issues? Mostly, it is about changing your perspective and strengthening the ability to handle the uncertainty of relationships. Accept the risk. Let us eat the biggest frog first. Yes, there is a risk of you getting hurt. There always is. That does not mean you ought to live in hiding. An occasional bruise is a part of life. It would be best to learn to accept that such a possibility exists — and get comfortable with that. How? By knowing that you will survive any challenge thrown your way. And — by recognising that not every relationship comes with endless pain. Most people mean well and will treat you kindly. It is possible to overcome minor transgressions and grow as a couple and as individuals. Practise mindfulness. Mindfulness will help you focus on the 'now'. If you learn how to be mindful, you can overcome the ruminations about past hurts. They will not direct your present actions anymore. You will also develop the ability to handle anxieties about the horror scenarios you imagine may happen in the future. Develop coping skills. Do you remember the American Psychological Association’s definition of trust? The bit we said we would get back to later? Trust is not about the intrinsic honesty of others but their predictability. What this means is that in tackling trust issues, we are not to try and change others. Yes, some people will remain deceitful. Instead of trying to avoid betrayal, we need to become able to cope with it. Therefore, work on enhancing your self-confidence. Grow your coping skills. When you arm yourself with faith in your skills, you will be able to muddle through any disappointment from others. In effect, you will also liberate yourself from the constant fear of being let down. Takeaway: dealing with trust issues Perhaps you started reading this article with a question – “Do I have trust issues?” At this point, you might have a better idea if you do. But this is not enough. You ought to work on overcoming them. It will not be an easy road to travel. Trust issues grew in your mind to protect you from maltreatment. You feel that they have kept you safe. Yet, what they do is rob you out of your chances of a spontaneous, free life. You will miss out on everything a fulfilling relationship can give you — inspiration, support, joy, understanding. It is now within your reach to change that. Make the first steps towards a rewarding experience of letting others in. • Main image: shutterstock/WAYHOME studio happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum ■ developing with free online classes in our Academy Authenticity | Empathy | Communication skills Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

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.

As the Northern Hemisphere enjoyed summer kicking in, a lot of feel-good news stories focussed on the relaxation of lockdown rules in many parts of the globe. However, there were many other news stories that also showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from July to uplift and inspire. 1. Mindfulness can help arthritis sufferers, study shows A recent scientific programme that centred on a group of arthritis sufferers has found that practising mindfulness can help to reduce the debilitating fatigue that many people with the condition feel. The study discovered that people with rheumatoid arthritis and a more acute condition known as ankylosing spondylitis were more likely to overcome 'fatigue-related disabilities'. A team in New Zealand worked on the premise that tiredness alone could not always account for the fatigue that people living with rheumatoid arthritis felt and that, therefore, there must be a psychological explanation. Since mindfulness sessions helped to make people feel more present in the moment, fatigue levels reported by participants dropped significantly. 2. Tiger population is growing, experts say According to the BBC and numerous Asian media sources, the tiger population in Eastern India and Southeast Asia is not as under threat as previously thought. According to the World Wildlife Fund, global tiger numbers were as low as 2,300 as little as ten years ago. However, naturalists now think that this number of tigers now inhabit India alone. In that period their numbers are thought to have doubled in Nepal and more sightings have been reported in Bhutan, China and Russia. Parts of Thailand, Vietnam, Cambodia and Bangladesh are now also seeing more wild tigers as conservation efforts to protect their habitat continue in the region. Tiger numbers are on the increase 3. New model for solar energy is sweeping Africa According to a report in African Business, a pay-as-you-go model for providing solar energy is taking off across the continent. The idea has led to greater affordability of the technology so that it can be used more widely in rural areas where they may be no mains electricity. The model now makes sense to many rural communities because solar panels are much more efficient than they used to be, thereby making them a viable alternative to using generators for local electrical production. The report stated that over five million pay-as-you-go solar projects had been initiated in the last five years. 4. Oxytocin may lead to Alzheimer's treatment A report published by Science Daily suggests that oxytocin may be the key to a successful treatment for the degenerative disorder, Alzheimer's disease. Oxytocin is a natural hormone secreted by pituitary gland. It has long been associated with feelings of love and pleasure. The Tokyo University of Science has led the research into the hormone which appears to act as repairer of the amyloid plaques that are found in the brains of people with the condition. Their work on mice showed that these plaques, which are associated with failing memory function, were less prevalent when more oxytocin was present. RELATED: Happiness hormones – the neurochemicals of happiness 5. Robots used to track endangered whales The number of sperm whales is thought to be worryingly low, but marine biologists don't know for sure how many creatures there might be as they are notoriously difficult to track. However, according to i-News, robotic gliders have been deployed for the first time to help scientists in their work. Developed by the University of East Anglia, the gliders are already in use in the Eastern Mediterranean where there are thought to be little more than 2,000 sperm whales. Using the whales' clicking calls to track them, the gliders will help researchers to find out what problems the whales encounter so that counter-measures can be taken to protect them further. A sperm whale family shutterstock/Catmando 6. British people quit smoking in large numbers There have not been many good news stories related to the global pandemic this year despite some promising work that is ongoing into a possible vaccine. That said, UK smokers have been quitting the habit in their droves since the contagion broke out. In fact, it's estimated that over a million Brits have given up their habit in 2020 alone. A survey conducted by Action on Smoking and Health found that many people had chosen to quit as a direct result of COVID-19, which is known to be more dangerous for people with respiratory problems. 7. Pakistan well ahead of climate change goals Most governments around the world have set themselves targets to reduce their contribution to global carbon emissions. Some are on track to achieve them while others are behind their stated aims. Nevertheless, Pakistan enjoyed some feel-good news when it was reported by various Asian news agencies that the South Asian country has already met its targets. Indeed, the government's adviser on climate change, Malik Amin Aslam, announced in July that Pakistan had reached its target ten years ahead of its deadline thanks to its 13-point climate action plan. 8. Bison to roam England for the first time in a millennium You might think of bison as wonderful creatures that once only roamed the wide prairies of North America. But, in fact, the European species was once a native of the British Isles. According to the Independent, bison will be experimentally introduced into the wild in Kent this year. The project has come at a cost of £1 million but naturalists have said this is feel-good news not just for the species concerned but for the biodiversity of the UK as a whole. Initially, a herd of four bison will be allowed to roam Blean Woods, close to the city of Canterbury, alongside the ponies which live in the wild there already. Could Bison be seen again in the UK? shutterstock/Filip Fuxa 9. New farming method could help to extract carbon dioxide Global warming has long been known to be linked to the amount of carbon dioxide – as well as other gases – that are released into the environment. However, a report in the Guardian stated that something as simple as spreading rock dust on fields could help to absorb CO2 from the air, trapping it so that it does not augment the greenhouse gases that are already being emitted. Professor David Beerling, who led the study at the University of Sheffield, said that the rock dust locks CO2 as carbonate and the method can even help to improve crop yields, as well. Many farmers already spread limestone dust so the move to rock dust need not take a lot of adjustment. 10. Innovative dietary idea could be a breakthrough in breast cancer treatment According to a report in Cancer Network, a new diet that mimics the effects of fasting may be an alternative therapy that those living with breast cancer can make use of. In their work, a team of researchers from the Cedars-Sinai Medical Center in Los Angeles found that the diet was highly effective when used alongside a conventional treatment, such as chemotherapy. Employing the diet prior to starting a course of anti-cancer drugs was found to be successful for the majority of women involved in the trial. Main image: shutterstock/Ondrej Prosicky Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

Still have your doubts that meditation really works? Then here's the scientific proof to suggest that it does. Sonia Vadlamani looks at some of the key meditation studies and discusses why consistency is key when it comes to getting results. Gone are the days when meditation was a practice reserved mostly for yogis and Buddhist monks. Meditation is now a phenomenon that has transgressed set notions – thanks in part to the ubiquitous nature of apps like Calm and Headspace – most people have heard of meditation, even if they’ve never tried it. Celebrities such as the Beatles, Madonna and Oprah Winfrey have also played their part in helping meditation permeate into the mainstream. In fact, the global meditation market was worth $1.2 billion in 2017, and this figure is set to reach $2 billion by 2022. Yet, while trying to find a balance between app subscriptions, self-reflection, hectic schedules and time constraints, if you’ve ever thought 'does meditation really work?', then you're not alone! Several styles of meditation exist, with transcendental, mindfulness, mantra and gratitude meditation being some of the most widely practised. Any form of meditation can prove to be challenging – especially in the beginning. But science shows that if you find the right form of meditation for you, and be consistent with your practice – then meditation really does work. Let’s take a look at the proof after briefly revisiting some of meditation's benefits to the body. The benefits of meditation While different forms of meditation exist, they all have a common aim – to train your mind to concentrate, and to direct your focus solely on one subject, be that the present moment in mindfulness meditation, or a mantra in mantra meditation. Sofa, so good! Research to date suggests meditation does work shutterstock/fizkes Thus, meditation is essentially a vital exercise for the brain that builds up your ability to ward away distractions and stay engaged. The more focused you are, the lesser you react to external distractions. This also teaches you to calm your senses and react in a sensible and productive manner. There are other science-based benefits of meditation too – it helps alleviate stress, improves heart health and boosts brain power. The key parameter, nonetheless, is that one needs to be consistent with their chosen meditation practice in order to begin seeing any short-term or long-term benefits. Indeed, science shows that consistent meditation rewires the brain by increasing the density of regions related to self-awareness, concentration, memory, and compassion. At the same time, the sections of the brain linked to stress and anxiety tend to become less dense. The proof that meditation really does work There's been growing scientific interest in meditation in the past decade and the research clearly supports the idea that meditation does work. Let's take a look at some key studies. A 2012 trial study by Goyal M et al. at Johns Hopkins University on more than 3,500 participants revealed that meditation could play a moderate role in managing cortisol, the stress hormone known to create responses like disrupted sleep, impaired judgment, rise in depressive thoughts and anxiety. RELATED: Can't sleep? 14 fixes to get a good night's rest Another experiment by David M Levy et al. at the University of Washington found that mindful meditation can help reduce distractions and eliminate the tendency to multitask, thus helping individuals stay focused and feel more positive emotion regarding their task performance. “All the recent science-backed evidence shows that meditation really does work – if you’re consistent with your practice.” As for long-term benefits, meditation has been linked directly to a healthier and more preserved ageing brain. A study conducted by UCLA found that participants that practised meditation for an average of 20 years had more brain grey matter volume (responsible for processing information) than non-meditators. And a systematic literature review by Amy Gimson et al. at University of Southampton and University College London implied that meditation could be an essential aid to prevent or alleviate the symptoms of anxiety for individuals in their 40s or above, thus lowering the risk of cognitive impairment and dementia. So, how long before meditation starts to work? Several new meditators mistakenly assume that they will begin to experience the full benefits of meditation within a few days. Others think of meditation as an over-the-counter instant pain-relief medicine, or as a cure-all for all their problems. Indeed, there are multiple meditation myths and misconceptions that need to be debunked! Using guided meditation apps work for many people shutterstock/Africa Studio The truth is that meditation is not the quick-fix one may be seeking, and there's no set time period for it to start ‘working’. In fact, while some beginners may start noticing certain benefits immediately, most people would need to practice meditation on a regular basis to be able to appreciate its advantages. RELATED: Meditation for Beginners – Our Top 6 Videos The key here is to not overthink it and select a suitable meditation practice which you can perform consistently. There’s no set time for how long you should meditate – it’s ideal to observe how long you can manage or feel the need to meditate, especially when you’re just starting out. It’s best to start small, and to not jump into extended meditation programs right away. Meditating for just three to five minutes has been proven to be beneficial. Finishing five-minute meditation sits initially for say, a week, will reward you with a feeling of accomplishment early on, allowing you to believe that you’re ready for longer meditation sessions. RELATED: What is Vedic Meditation? The Mantras You Need to Know A 2012 study showed that meditating for 11 minutes regularly for eight weeks resulted in improved mood and sleep, lower levels of perceived stress and reduced depressive thoughts in patients with cognitive impairment, and their caregivers. “The truth is that meditation is not the quick-fix one may be seeking, and there's no set time period for it to start 'working'”. Indeed, so far other studies point to the idea that consistency of meditation – not necessarily the duration – is key for you to start experiencing its benefits. You may find even one meditation session to be incredible, but the real power comes from being able to keep at it every single day. A simple meditation technique that works Meditating is a simple process – it doesn’t require any magic tricks or hacks. All you need is a quiet place to sit in and concentrate. If you find it challenging to meditate amidst a chaotic day, we suggest a morning meditation upon waking is a calm and peaceful way to start your day before it becomes busy. RELATED: 5 strategies to help you develop a regular meditation practice Sit in a comfortable place – a chair or on a cushion on the floor – with your back straight. Set a timer for as many minutes you can conveniently meditate for and close your eyes. Now, try to relax your body and focus on your breath – inhaling and exhaling slowly. Do not try to curb away your thoughts. Instead, when a thought enters your mind – trivial as it may be – notice it, acknowledge the thought, and let it exit your mind. Go back to focusing on your breath. With time and practice, you’ll find it easier to keep thoughts and urges at bay, and your ability to concentrate will get stronger. Installing meditation apps on your phone may help you create a more suitable environment for meditation, and their guided meditations might make it easier for you to concentrate. Like we mentioned earlier, there’s no set rule or method for meditation, except that you should be consistent with your practice. The takeaway: does meditation really work? All the recent science-backed evidence shows that meditation really does work – if you’re consistent with your practice. If you’re still not convinced, we would encourage you to try it for yourself and experience the benefits. Start small, as we’ve suggested. Even finding the time to meditate for two to five minutes every day will enable you to train your brain. As Arianna Huffington, co-founder of Huffington Post – who has been meditating since she was 13 says: “starting with just five minutes of meditation every day will open the door to creating a powerful habit, and the many proven benefits it brings.” Main image: shutterstock/Koldunov Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her pursuits at FitFoodieDiary or on Instagram.

While the news agenda is still largely dominated by Coronavirus, let's celebrate that there are still great things happening in our beautiful world. Ed Gould shares his Top Ten round-up from June to uplift and inspire. 1. Racially diverse plaster launched It's always been possible to buy clear plasters or those with differing tonal qualities, but one of the leading plaster brands, Band-Aid, has never produced products that were designed for all skin tones. Following a long-standing campaign that gathered momentum under the Black Lives Matter protests, Johnson & Johnson – which owns Band-Aid – has decided to alter its production. The company announced in June that it would now make at least five different coloured plasters. RELATED: Forum – anti-racism resources 2. Colourful harlequin toad found not to be extinct Often considered one of the most attractive amphibians, the Mindo harlequin toad was thought to have died out or, at least, to have been on the brink of extinction. This wonderfully camouflaged toad had been suffering from a fungal disease that had devastated its population. However, new sightings of the amphibian were reported in June, leading biologists to think that after three decades in the wilderness, the toad has finally developed resistance to the disease. The juvenile Harlequin toad. Alejandro Arteagath 3. Discovery in preventing brain damage in newborn babies According to News Medical, a team of researchers from Australia and China has been studying the effects of oxygen deprivation on the brains of babies as they're born. The scientists have discovered that a mitochondrial protein, known as COX5a, plays a pivotal role in helping to prevent brain damage when the oxygen supply is cut off or restricted. It's hoped that a new treatment can now be made to help infants undergoing difficult births which will protect their brains from oxygen deprivation-related damage. 4. Free psychology first aid training course As reported in Well + Good in June, John Hopkins University has launched an online course that anyone can sign up to. In response to some of the privations of lockdowns around the world, academics developed a psychological first responder programme. Part of the teaching involves helping people to acquire the skills to be more of a reflective listener. It's hoped the course will help people to make assessments of the mental well-being of those around them. It could, potentially at least, save many lives, as people know how to respond better to feelings of anxiety, depression and isolation. 5. Spontaneity has been found to make people happy As reported in the New York Post, being spontaneous is not just about living in the moment – it can make you feel happier, too. If you're the sort of person who likes to plan everything, then try a few more spur of the moment decisions: you could find that you feel happier as a result. This feel-good news story came after no fewer than 2,000 Americans were asked about their attitudes to spontaneity and happiness levels. Those who were more instinctive were found to suffer the least from unhappiness. Go off your trolley and get happier! shutterstock/Jacob Lund 6. Survey finds mindfulness lowers the severity of depression In a report published in Psychiatry Advisor, it has been scientifically shown that following a more mindful approach to life can help alleviate the worst symptoms of clinical depression. The study was based on a large survey that was conducted on people who had been following mindfulness-based compassionate living, or MBCL. The study took place in the Netherlands and it followed a group of individuals who had first been recruited back in 2013. The extensive survey found that those who followed MBCL were less likely, on average, to suffer from the most severe symptoms of depression. RELATED: Mindful behavior – 13 practical mindfulness tools for life 7. Ugandan company makes PPE from recycled materials There's been little feel-good news recently on the subject of medical personal protective equipment (PPE). Since demand has soared, most countries around the world have struggled to source adequate supplies, leaving many short of stock. However, in Uganda, a start-up business found that it was able to make PPE by recycling plastics. Old plastic was melted down and formed into face shields and other equipment, according to All Africa. The move is a big plus for the environment as well as healthcare workers who continue to be on the front line in the battle against the global pandemic. RELATED: Forum - navigating the COVID-19 pandemic 8. Dogs could help sniff out Covid-19 symptoms There have been few feel-good news stories about the global epidemic but a couple did come through in June. One related to Dexamethasone, a cheap medication that was found to significantly help severely affected patients. The other was that sniffer dogs have been found to be remarkably accurate in detecting the virus in people. According to the Guardian, our canine pals could even prove themselves to be more accurate in detecting the virus in its earlier stages than other methods, thereby helping to prevent the spread of the contagion. Paws for thought: dogs could sniff out COVID-19 shutterstock/aonip 9. Breakthrough in aggressive breast cancer made Researchers from Tulane University in New Orleans have announced that certain aggressive types of tumour can be stopped by turning off the function of a certain gene. Dr Reza Izadpanah, who led the research team, said that the gene – known as TRAF3IP2 – would play a big role as the target of new breast cancer treatments. Izadpanah said that by turning off the gene a disruptive effect on the metabolic pathways of cancer cells could be achieved. Medical News Today reported that 268,600 new cases of aggressive breast cancer were discovered in the USA alone last year, so this breakthrough is likely to have a big effect on future treatments. 10. Strong sun boosts renewable energy The sunny weather enjoyed in much of the northern hemisphere during June hasn't only been good for lifting people's lockdown spirits. It's also helped to produce lots of renewable electricity, too. Although solar farms work in any light conditions, sunny weather clearly makes them much more efficient. According to a report in Solar Power Portal, solar irradiation was one-and-a-half times its usual level in England recently which has meant that a lot more energy has been produced. Thanks to the UK's solar farms, around a third of the country's electricity was made from solar energy at peak times, thereby reducing the reliance on fossil fuels. ● What's your favourite feel-good news story from the past month? We'd love to hear your what you think below. Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

With 5 June being World Environment Day, we wanted to highlight some uplifting environmental stories for this month's Bright Side. Ed Gould rounds up his Top Ten from the past month. There were plenty of positive news stories that didn't necessarily get the attention they deserved in May. In fact, many of them related to the global environment which – perhaps understandably – was not always top of the mainstream media's agendum during a worldwide emergency. And, as it's World Environment Day on 5 June, let's take a look at some stories which will hopefully mean great things for the globe. 1. Endangered gibbons back from the brink Numerous news outlets, including the South China Morning Press, reported that a decades-long project to conserve the remaining numbers of Hainan gibbons has had major success. The number of gibbons had dropped to as low as ten in the 1970s following the loss of habitat, and they are thought to be the rarest apes on the planet. However, for the first time since then, their numbers have exceeded 30. Although still endangered, this is a big success for conservationists given the gibbons' low birth rate. Hanging around: Hainan gibbons have made a comeback 2. New disposable bottles will degrade naturally Rather than using fossil-fuel derived plastics for their disposable bottles, two big drinks manufacturers have announced their backing for a plant-based alternative. Coca-Cola and Carlsberg both said in May that they would help to upscale the production of these biodegradable bottles, which have been developed in the Netherlands. According to the Guardian, the bottles can be recycled, but won't last for more than a year if they're disposed of instead. 3. Deforestation success for indigenous Brazilian group Although illegal logging remains a serious problem in many parts of the world, including the Amazon basin, one group of indigenous Brazilians has won a lengthy court case to protect their corner of the world. A report in Latin Post stated that the Ashaninka people had won their day in court following a 20-year legal battle with loggers operating in their area. The equivalent of US$3 million has been awarded to the group in a compensation judgement handed down by the courts. 4. India sees a drop in carbon emissions As fewer people flew or took to their cars, May was a month that saw less carbon-intensive usage than usual in many developed economies. In India, the drop in carbon emissions was even more remarkable because the country has seen year-on-year rises for over 40 years. The BBC reported that India's lower energy usage was part of of the marked change seen in the first quarter of 2020. However, it also pointed out that the uptake of renewable sources of energy was now becoming widespread in the country, indicating this may be a long-term change – let's hope so. A typical India street scene shutterstock/Radiokafka 5. Garlic could help fight global warming Garlic is an everyday ingredient in many parts of the world, but could it play a part in saving it? Some Swiss bio-engineers think so. According to The New York Times, trials are now ongoing in the UK with the foodstuff being used as part of a supplement in the dietary intake of dairy herds. The cleverly-named Mootral feed supplement works by reducing harmful bacteria in the stomachs of cows. With less flatulent herds, it's believed that methane carbon emissions in the dairy sector could drop by over 30 per cent. According to the makers, the use of garlic will also help cows to burp less too! 6. BBC launches mindfulness app for kids Mindfulness may have helped many people during the recent Coronavirus crisis. However, getting younger children to be more mindful has been something of a challenge, especially as many have been outside of traditional schooling environments. The BBC launched an app to meet the demand for mindfulness among children called 'Your Mindful Garden'. It includes activities such as raking virtual sand and breathing exercises for younger ones to help them understand some of the concepts involved. The app is voiced by the actor Stephen Fry and is designed for daily use. RELATED: The benefits of meditation for kids 7. Rare bee spotted for the first time in years Whether a result of more people looking at nature or recent changes to pollution levels around the globe, some rare species have been spotted recently. Few were more scarce than the blue Calamintha bee, which was seen for the first time in years, creating a buzz in the United States. According to Fox News, the Osmia Calaminthae, a species of bee that was so rare it was thought to have been extinct, was spotted by Chase Kimmel, a researcher who works at the Florida Museum of Natural History. It's the first documented case of the rare bee in over four years! This small blue bee is making a big buzz! flickr/Bob Peterson 8. Huge solar plant announced for Nevada According to GreenTech Media, the world's largest solar plant has been given the green light. It will be built in Nevada and is expected to be able to produce 690 megawatts of energy once it's up and running. The Gemini Solar Project is expected to create about 900 construction jobs and will be completed by 2022. 9. Danish green hydrogen gets a boost The Financial Times reported that half a dozen Danish companies have come together in order to produce green hydrogen as an environmentally friendly fuel for heavy industry and the transportation sectors. The move will lead to one of the largest such plants in Europe. It's part of Denmark's attempts to be carbon neutral by 2050 and could mean that the use of natural gas in the country as a fuel is phased out by as soon as 2027. The conglomerate of green energy production has been backed by big names in the Danish energy, shipping and logistics industries. 10. US company uses rubbish for green hydrogen In another green hydrogen announcement made in May, a Californian company said it would soon start processing 42,000 tons of solid domestic waste to turn it into clean fuel. According to American press reports, the scheme will involve the use of household rubbish on a scale never previously seen before, which will make its price as competitive as other forms of hydrogen fuel. It's thought that landfill sites full of rubbish will now be able to be turned into clean energy and even collected rubbish will be taken directly to their processing plant. SGH2, the company behind the move, has partnered with the city of Lancaster to trial the scheme. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Panic attacks can be both terrifying and debilitating says Calvin Holbrook, but there are ways of dealing with them. If you’re having regular episodes of intense anxiety, learn how to stop panic attacks fast. Ever since I had my first panic attack, I’ve been learning about what to do when they happen to try and stop them and how best to reduce my chances of further attacks. I've had a few years of experience now and managed to develop techniques to cope with panic attacks when they inadvertently show up (which is exactly how they usually like to show up!). In fact, since making certain lifestyle changes, I've definitely noticed a decrease in the amount I've been having. I've put together 12 science-backed tips to follow for which can help stop or reduce the severity of a panic attack, plus some ideas on how to reduce your chances of having more anxiety issues in the future. How to stop a panic attack: 12 techniques 1. Accept the panic attack Firstly, learn to accept that you're having feelings of anxiety and that it may develop into a full-on panic attack. Don’t try to ignore the feelings or fight them: the more your resist panic, the worse it can get. Tell yourself that you're having feelings of panic, that you’ve been through this before, and that you'll be fine once this intense episode of anxiety stops – which it will. Face your fears: when panic hits, accept it 2. Try not to make a run for it Often during a panic attack you’ll feel the sensation to sprint away from wherever you are and get home as quickly as possible to your safe space. It’s easier said than done, but try to ride out the panic attack and simply move to a quieter place close-by. For example, if you're in a busy shopping street, head off to a side street or green space with less people around. If you run away from a panic attack, it's controlling you, and can even wire your brain to make you fearful of having future attacks when you visit the same location in the future. Don't move: embracing your panic attack can actually help 3. Breathe deeply from your stomach This is one of the most effective ways to stop or reduce panic attack symptoms. If done correctly, deep breathing can alleviate those horrible physical symptoms such as tingling, dry mouth and dizziness. Here's how: breathe in deeply and slowly through your nose and down into your belly for seven seconds; hold for seven more, then release the air slowly through your mouth over another seven seconds, pushing it right out of your tummy. Deep breathing exercises like this help balance out the low level of carbon dioxide in the blood that happens during hyperventilation (causing many of the physical symptoms of the panic attack). Getting this step down is key to stopping a panic attack while you're in the middle of it. Deeply important: breathe right down into your abdomen 4. Practise mindfulness When I had a recent attack, I noticed a very small, green caterpillar crawling between my legs while I was curled over some steps, with my head between my legs. It sounds funny, but focusing on that little fella really helped me out in my moment of need! “Deep breathing is one of the most effective ways to stop or reduce panic attack symptoms.” Indeed, while you're continuing the deep breathing exercises, try to put your vision and other senses into use and focus on what’s going on around you. Maybe look up at the sky and watch the clouds passing, focus on people going by, or just be aware of the smells and sounds where you are. Mindfulness can take your mind off the panic. RELATED: 7 mindfulness tips for staying engaged 5. Listen to soothing music Calming music can often help, so make sure you have some on your phone, music player or laptop if you're used to having panic attacks. The musician Moby has lived with panic attacks for many years and created two ambient albums specifically in mind to help create a sense of calm and tranquility. Stream or download them for free to your phone or computer. Listening to this has helped calm or stop my panic attacks many a time. Sound advice: calming music can reduce panic symptoms 6. Repeat! Sometimes you’ll start to feel better quickly during a panic attack but then be hit but another wave of panic later. If that’s the case, keep repeating the exercises above until the attack stops. After some time, you'll return to your regular state. Panic attacks: how to reduce them While panic attacks really suck, the more you have, the easier it becomes to spot the symptoms of one developing. In turn, this makes it easier to be able to deal with it on the spot. Panic and anxiety develop for a variety of reasons – depending on your individual circumstances – but science and studies show that there are specific triggers that can lead to attacks. With that in mind, consider the following ways you could potentially reduce your panic attacks: 7. Stop – or reduce – drinking coffee... Drinking coffee is like throwing petrol on your anxiety and watching it go up in flames. Numerous studies back this up. Eliminate or cut down the amount you consume: don’t forget that caffeine is also found in tea, caffeinated soft drinks and chocolate, etc, so watch those, too. RELATED: How to help someone having a panic attack Furthermore, the American Psychiatric Association also recognizes caffeine intoxication as a diagnosable condition, along with caffeine-induced anxiety and sleep disorder. Giving up can be hard; reducing your intake gradually can help the caffeine fiends among you. Personally, I limit myself to one cup a day, two if I'm feeling naughty (or sleepy). Consider swapping for a calming chamomile which can reduce anxiety and also fight depression. Cut coffee: it's a key cause of panic 8. …and also alcohol Science shows there’s also a strong link between alcohol and anxiety. Abuse of alcohol can also lead to an anxiety disorder or attack. Sometime it’s a vicious circle that needs to be tackled: if you’re dealing with your anxiety by numbing it with alcohol, that isn’t going to help in the long-run. For me, if I drank a lot in one evening, I'd often have a panic attack the next morning, especially if I hadn't eaten much. Which leads us nicely to... You booze, you lose: cutting alcohol can stop panic attacks 9. Low levels of blood sugar The body releases the hormone adrenaline when blood-sugar levels fall lower than normal. This helps raise blood sugar levels back up, but can also induce the effects of anxiety. That’s why it’s important to keep blood sugar levels stable. Eat regular meals and keep healthy snacks at hand, such as fruit and raw nuts, to munch between meals. A diet which is based around good mood foods that give a sustained release of energy into the bloodstream, such as fish, brown rice and wholemeal bread, can also help. “Drinking coffee is like throwing petrol on your anxiety and watching it go up in flames. Stop consuming it to help stop panic attacks.” 10. Stay away from recreational drugs Of course, drugs such as cocaine or speed (amphetamines) can produce a euphoric high in the short-term, but when the come down hits or you've taken too much, panic attacks can come thick and fast. Needless to say, studies have shown that recreational drugs, especially amphetamines, can lead to panic attacks and other anxiety disorders. If you take any kind of recreational drugs, know the risks. Panic party: if you add drugs into the mix, anxiety could follow 11) Reduce your stress levels Stress and worry is all too commonplace in the modern world, but there are things we can do to tackle this. If you’re ruminating – thinking too much about the past or the future – worried, or frazzled from your job, take steps to relax. Firstly, some kind of exercise is essential and the benefits of it regarding anxiety and depression are proven. According to some studies, regular exercise can work as well as medication to reduce symptoms of anxiety and depression. Try to fit some swimming, running or yoga into your routine and you should notice the benefits. Great lengths: swimming can lower stress and anxiety 12) Speak with your GP Finally, coping with panic attacks isn't always easy and it's important you go to your GP/doctor and let them know about the issues you're facing. First of all, they should be able to confirm that your physical symptoms are anxiety-based and nothing more serious (this can help put your mind to rest, especially if you're worried that you have a heart problem, for example). Furthermore, as well as improving your lifestyle, your GP can also help you deal with panic attacks by possibly prescribing anti-anxiety medication to keep you calm, and by referring you for talking therapies such as cognitive behavioral therapy (CBT). A mixture of all three is a powerful way of tackling anxiety and stopping panic attacks head on. ● Are you living with panic attacks or anxiety? What methods help you to deal with it best? Share your thoughts with the happiness.com community below or in our forum... Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

Some consider it a form of mindfulness, whereas others look at it as a weekly variation to their fitness regime. Sonia Vadlamani describes how reconnecting with nature through forest bathing can prevent tech-burnout, improve your health and boost creativity. In a world where we’re increasingly connected online and bombarded with information and noise, many of us feel overwhelmed. Periodically taking time out of our busy schedules and disconnecting from the information overload is always a good idea. This is the core principal behind forest bathing, or Shinrin-yoku, as the Japanese call it. Despite what the phrase 'forest bathing' suggests, you needn't pack your swimwear – it doesn't equate directly to taking a dip in a woodland lake or rive (although it definitely could include that!). You see, forest bathing encompasses everything about slowing down and immersing yourself fully in nature and greenery. And, in case you have time constraints and can’t possibly camp in the woods for an entire day, spending time in a forest or lush green area for even two to three hours really can be beneficial. In fact, science says so. 'Bathing' in forests rejuvenates and reinvigorates Furthermore, you don’t have to be a wilderness expert to take up forest bathing – it’s recommended for anyone who wishes to unwind and feel rejuvenated. Personally, spending time in forests has worked wonders for me, in terms of well-being, mental health, and even career growth. I find that taking some away from the daily grind to relax amidst nature sparks my creativity, thus enabling me to put forward my best work. So, what exactly is forest bathing? Most cultures have long understood how spending time amidst nature can benefit one’s well-being and health. The Japanese were quick to embrace this practice, having seen some of the physiological and psychological benefits of forest bathing. Forest bathing essentially entails ‘bathing’ in the surrounding of a forest, wood, or any other dense green space. And there’s a lot more to it than just a sweaty hike intended to raise one’s heart-rate: the practice involves fully awakening the senses of smell, hearing, sight and touch. RELATED: Outdoor Meditation: How to Meditate in Nature Take a small hike as you feel the gentle breeze on your face. Notice the smells of pine, cedar and eucalyptus wafting through the woods. Sit on a rock and pay attention to the sounds of the forest – be it birdsong, the hum of bees, or the gurgle of a brook. It’s all about disconnecting from your inbox or Facebook feed and connecting with your natural surroundings. 6 key benefits of forest bathing There's substantial scientific evidence to suggest that spending time in woodland surroundings is physically and mentally rewarding: forest bathing isn’t just a hip, Instagram-worthy trend. Indeed, here are six research-backed benefits of forest bathing that should convince you to give it a go. 1. It could potentially help prevent cancer A 2007 study aimed at exploring the effects of forest bathing on the immune system showed improved Natural Killer (NK) cell activity in the human body. Twelve healthy males aged between 35 and 55 from Tokyo experienced a three-day/two-night forest trip which involved walking through the forest spaces. Their post-trip blood analysis showed enhanced anti-cancer protein levels. And almost all of the subjects (11 out of 12) showed higher NK activity after the forest bathing trip (about a 50 per cent increase) compared with before. 2. Improved heart health Forest bathing can reduce hypertension and promote heart health, as pointed out by a study conducted by Kobayashi et al on 19 middle-aged males with normal-high blood pressure levels. The subjects walked through two forest fields and two urban areas on separate days. Post-walk analysis showed a clear dip in the pulse rates during forest bathing, as compared to their pulse rates post urban-walking. “There's substantial scientific evidence to suggest that forest bathing is physically and mentally rewarding – it isn’t just a hip, Instagram trend.” 3. Energy boost and improved sleep The same study also deduced that forest walks can enhance one’s energy levels, whereas urban walking may reduce one’s energy levels owing to traffic, busy streets and pollution. The phytoncide levels – a class of natural substances emitted by evergreen trees – are much higher in forests, which has also been linked to improved sleep patterns, as a study by T Kawada et al revealed. 4. Enhanced mood states Forest bathing can boost one’s mood and reduce stress levels, as shown by a study conducted on 128 middle-aged and elderly subjects in Taiwan. In it, the mood profiles of the participants were compared before and after a forest bathing excursion. The results indicated a significant dip in the negative mood profiles like tension-anxiety, depression-dejection and anger-hostility, aside from improvement in positive mood traits like vigor-activity and a heightened sense of well-being. Make physical contact with tree barks during forest bathing 5. Prevention against inflammation Terpenes are organic compounds produced by plants, which can help fight inflammation and prevent depression and anxiety. While there are thousands of varieties of terpenes present in nature, the ones like D-limonene interact with brain cells to regulate their activity. Studies suggest that spending time in nature serves to boost one’s health as we can inhale significant quantities of terpenes present in dense greenery. RELATED: Wild Swimming: Discover the Health Benefits of the Open Water 6. Relief from joint pains Spending quality time in forest areas can prove to be relaxing for those with sore muscles and joint pains, according to a study conducted on a group of swimmers in Japan. The swimmers showed a tendency to be more relaxed post their Shinrin-yoku excursion, with fewer instances of muscle aches as compared to a non-athlete control group. Top tips for forest bathing Unlike your daily commute to work, forest bathing needs to be a peaceful activity where you’re able to appreciate the natural surroundings, be it the komorebi – the play of sunlight through tree branches – or the intricate detailing on a tree bark. Here’s how you could make the best of your eco-therapy excursion. Choose an ideal time For a tranquil experience, choose a quieter time of the day when the woods are more likely to be emptier. Avoiding weekends and rearranging your work schedule to free up a weekday would be ideal. Furthermore, an early morning jaunt could be a perfect time for a truly immersive experience. The longer you spend 'bathing' in the forest, the better. Mandatory digital detox All electronic devices should be switched off and kept away before you begin – do not be tempted to take a peek at your WhatsApp or even use your phone to take a picture! This will help you to truly disconnect and allow you to focus on the nature surrounding you. Take time to observe There’s no need to hurry while you are out forest bathing: wander through the greenery and really absorb all that’s happening around you. Slow down fully so you can take in the scents, or listen to the fronds of ferns gently swishing in the air. Forest bathing is a form of mindfulness, and we all now how powerful that can be. Take joy in the little things Run your fingers on the striking natural patterns on the tree barks. Observe how dew drops glint in the first rays of sun. Take joy in the scents of the forest. Takeaway: benefits of forest bathing If the stress of a hectic life is taking a toll on your physical and emotional well-being, it may be time for you to step back for a short while and take time to unwind with forest bathing. Disengaging from the daily chaos of your life from time to time, and immersing yourself in nature can kickstart your creativity and enhance your mental performance. For many individuals, this ability to disconnect from work and responsibilities – even for a few hours – may not come naturally. If this is the case, you could even explore guided forest bathing options, guide-led excursions that promise a more structured experience. Whatever your method, the benefits of forest bathing are proven by science, so make sure you take time to get back to nature and soak in all the sights, smells and sounds on offer. ● Main image: shutterstock/Tanja Esser, shutterstock/Tanja Esser happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Meditation | Better sleep | Self-care | Key to Happiness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her pursuits at FitFoodieDiary or on Instagram.