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

There are many different types of meditation. Discovering which style suits you best is useful – you'll be more likely to devote yourself to the practice and so the health benefits will stay with you for longer. Calvin Holbrook looks at ten common meditation types. Meditation has surged in popularity in the Western world in recent years, and there seem to be an ever-increasing number of different types of meditation available to practise. While this can be confusing, what isn't at question is the world of good meditation provides. Indeed, if you've ever asked 'does meditation really work?', the answer is a resounding 'yes'! In fact, research has shown that the effects of meditation include pain reduction, lowered blood pressure and an increased sense of well-being and self-compassion. However, while there are a host of positive claims for the benefits of meditation, there is still much that is not fully understood by science about this ancient practice. Indeed, meditation is sometimes presented by mainstream media as a cure-all. And while recent studies indicate that meditation is effective for anxiety and depression, it doesn't seem to be any more effective than other forms of treatment, such as medication or exercise. With this in mind, how do you decide on what type or style of meditation is best for you? Choose a meditation type that's best for you Commitment to a regular meditation practice is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style or technique that you're comfortable with. That's because finding your preferred form of meditation means you're more likely to continue with it. But, in fact, there's no right or wrong way to meditate. We suggest that you should choose a type that speaks to you spiritually. Try a few of these styles of meditation and see what you enjoy most. Which type of meditation should I choose? Below, we'll describe eight of the most common meditation types or techniques. Before reading on, ask yourself the following questions that will help you discover your best personal style of meditation: Are you trying to empty your mind or focus it? Do you find it easy to focus when sitting still or do you find it easier when active? Do you find sounds distracting or calming? Do you want others to benefit from your meditation practice also? When assessing the effects of a particular style, you may find it helpful to keep a journal of your thoughts and feelings during and after a sitting. So, explore the ten meditation types listed below and find what works for you... 1. Focused meditation Suitable for beginners and those who need assistance in focusing. Science has shown that practising meditation over years can cause the grey matter in the brain to increase in area, so it's well worth finding a form of meditation that will help you persevere. The focused meditation style concentrates on the senses. Visualization is when you focus on a mental image of an object, such as a light or a flower. This is a commonly-used technique. Occasionally you may be asked to focus on other senses, like sound or touch. Other focus points include breathing and the flow of energy through your body. RELATED: Visualization meditation – how to practise it 2. Mantra meditation One of the best meditation styles for those who find silence distracting and find relaxation and peace in repetition. Mantra meditation has been practised for thousands of years. You simply chant or recite a 'mantra', such as the mystical Sanskrit word 'Om' (claimed to be the origin of all sound). Whether you whisper it mentally or chant aloud, repetition allows your mind to relax. Alternatively, you could choose an inspirational phrase that's personal to you. Mantra meditation can be practised in a group or individually. Mantra meditation is a style for those who don't enjoy silence 3. Transcendental meditation (TM) A meditation style that may suit a person looking for a more structured form. Or committed beginners who are ready for a regular practice. Founded by Maharishi Mahesh Yogi and with more than five million practitioners worldwide, transcendental meditation (TM) is the style which has received the most attention from science. For example, research by the AHA has shown that TM can reduce hypertension. “Science has shown that practising a meditation technique over years can cause the grey matter in the brain to actually increase in area.” Instead of just following the breath, transcendental meditation uses a series of Sanskrit words and mantras to help you focus. Every student is given an individual mantra, based on factors like gender or birth year. The recommendation for transcendental meditation is to practise it in a comfortable seated position, for 20 minutes twice a day. Vedic meditation is another variation. 4. Spiritual meditation If you thrive in silence, spiritual meditation may be your best personal meditation style. Science shows that spiritual meditation can be helpful in lowering high blood pressure and preventing heart disease. Similar to prayer, spiritual meditation allows the practitioner to reach a more reflective and contemplative state through various elements. Whether at home or in a place of worship, you embrace the silence and gradually allow your mind to wander over a personal question or prayer. Some people find that the answer to their deepest questions comes from within. While others feel that they answer comes from outside – from God or the universe. 5. Mindfulness meditation May suit someone who has no regular access to a group or teacher. Buddhist teachings base themselves on mindfulness meditation. It's an umbrella term for meditation techniques that teach us to accept everything that arises without judgement. To address things that occur and release stress as it arises while nurturing a surrender to things that we cannot change. Studies show that mindfulness meditation can be an effective treatment for episodes of depression. It's possible to practise this style of meditation alone, making it particularly suitable for those who do not have access to a class or teacher. Furthermore, like many styles of meditation, it requires minimal effort. Mindful meditation is a perfect type for when you're alone 6. Gratitude meditation May suit someone who wants to practise meditation at any time throughout the day. Gratitude meditation is one of the easiest styles of meditation you can try and you can also practise it anywhere, even on the go. This meditation type involves meditating on the things you're thankful for and allowing that appreciative sensation to take a stronghold within. The benefits include greater sense of well-being, improved mental health and stronger personal relationships. 7. Vipassana meditation For experienced meditators considering exploring even deeper within themselves. Vipassana means 'to see things as they really are'. Vipassana is one of the most ancient techniques of meditation. In fact, it's believed to be the meditation form taught by the Buddha himself. Vipassana meditation is a method of self-transformation through self-observation and focuses on the deep interconnection between the mind and body. “Commitment to a type of meditation is necessary in order to reap the full benefits. Indeed, it's essential to find a personal meditation style that you're comfortable with.” Ten-day silent retreats where you can develop the Vipassana meditation technique are popular. Communication of any kind during these events is usually strictly prohibited. It’s recommended that if you want to try a ten-day retreat that you already have a basic knowledge of meditation and have experience in sustaining long periods of quiet and calm. 8. Six phase meditation Ideal for those who want to boost compassion, happiness and productivity. Six phase meditation is a newer meditation technique that combines the science behind how our brain works with advice on spiritual growth. This six-step guided meditation tackles common roadblocks in meditation practice and requires up to 20 minutes daily. This style of meditation involves meditating on the following six things: connection, gratitude, forgiveness, visualization, daily intention blessing. The main goals of 6 phase meditation are lowering anxiety and stress, connecting with your intuitive and creative side, becoming more compassionate and fulfilled, and increasing happiness and productivity. 9. Movement meditation May suit you if your mind becomes distracted when you're still. Or if you sit at a desk all day and prefer to find tranquillity through action. Movement meditation is a broad category of active meditation styles. Gentle, repetitive movements such as hatha yoga, a walk through the woods during forest bathing, gardening, or even housework help to clear your mind and keep it in the moment. Research by scientists at Oregon University found a significant decrease in pain experienced by fibromyalgia patients who practised this meditation type. Movement meditation suits active types of people 10. Loving kindness meditation Ideal for those who want to boost compassion, connection and self-acceptance. Loving kindness is a popular meditation technique used to increase capacity for forgiveness, connection and self-acceptance. During loving kindness, you focus loving energy toward yourself and to others – even those you make dislike or total strangers. While meditating, try to imagine yourself experiencing complete wellness and inner peace. Feel perfect love for yourself, content that you're just right. While concentrating on this joyous feeling of love and kindness, repeat these positive phrases to yourself (or create your own): May I be happy May I be safe May I be healthy, peaceful, and strong May I give and receive appreciation today Bask in those feelings of warmth and self-compassion for some moments before shifting your focus to loved ones. Start with someone who you're very close to, and feel your gratitude and love for them. Repeat the reassuring phrases for them: may you be happy and safe. Next, branch out to other friends and family members and repeat the meditation technique. It's important to try it with people you may dislike or do not naturally connect with. Finally, extend feelings of loving kindness to people around the globe and focus on a feeling of connection and compassion. Tonglen meditation is a similar type of meditation and also shares a purpose of focussing on compassion and healing others. Takeaway: types of meditation There are a multitude of meditation techniques and styles to discover. Try practising a few different ones to see which are best suited to your lifestyle. For most people, meditation induces calmness, relaxation and a sense of well-being. Meditation should not be a optimization goal in-and-of itself but rather a means of developing self-compassion and peace. Be wary of pushing on with a meditation practice if it feels counter-productive. ● Main image: Colorbox.com 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 Mindfulness | Compassion | Kundalini meditation 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.

There were many feel-good health and environmental stories in the press during July, but you may not have spotted them. Ed Gould shares his Top 10 to uplift and inspire you. Positive news may have seemed thin on the ground this summer. However, there were more feel-good news stories than you might have noticed. What were some more hopeful stories from around the world over the course of the last month? Read on to discover ten of the best. 1. Prostate cancer could be treated by iron supplements According to a report published in MediNews, patients with prostate cancer are being given a new hope for recovery thanks to an experimental use of iron. Some anti-cancer treatments are no longer as successful in defeating the disease as they once were but patients who take iron supplements tend to do better. Dr Chunhong Yan, a molecular biologist at the Georgia Cancer Center, is now using iron to create a more resistant treatment pathway for certain types of prostate cancer. “When a cell takes up iron, it undergoes different processes,” he explained. 2. Bison reintroduced to the British Isles Wild bison have been allowed to roam free in a project that seeks to improve biodiversity in British woodlands. According to a report in the Guardian, the large mammals have not been seen in the wild in the UK for over 1,000 years. Now, they are set to make a stunning return in what is being billed as a major win for other wildlife. By creating paths through densely wooded areas, bison can make more room for insects, flowering plants, reptiles and bats. The Wilder Blean project, near Canterbury, is responsible for the programme which, it's hoped, will be replicated elsewhere in future. Bison reintroduced to wild areas in UK shutterstock/Konoplytska 3. Big data analytics could unleash greater happiness According to a former Google big data executive, understanding large amounts of information through machine learning could be the answer to finding greater happiness. Seth Stephens-Davidowitz has recently written a book about success and the role being happier has to play in it. Speaking to the press, he said that big data analysis will soon be used to answer philosophical questions, like 'what makes us happy?' According to Stephens-Davidowitz, analysing the relationships of some 11,000 couples is currently ongoing to work out what it is among them that makes them happy. Once understood, it may be easier to achieve more positive outcomes. RELATED: Happy habits – 12 ways to boost joy levels daily 4. Botswana deals with AIDS crisis among babies It was not that long ago that Botswanan babies stood a high risk of being born with AIDS. The disease had reached such rates among infants that, until recently, four in ten would be born with the condition. However, following a two-decade-long mother-to-child prevention programme, there is now just a one per cent chance of a newborn suffering the same fate, according to recently released data by the World Health Organization. Health officials in Botswana think that the prevalence of AIDS in the country's babies is continuing to fall and could soon almost be eradicated. 5. Could nanobots keep teeth healthier? A report in Futurity stated that experiments are ongoing into the effects of nanobot technology on oral health. Although the idea is only being tried out on mocked-up teeth at the moment, the concept is to use tiny robots to act as toothpaste, toothbrushes, floss and mouthwash – all in one. The research into this method of cleaning teeth is being conducted University of Pennsylvania’s School of Dental Medicine. Behind the move is the idea of being able to keep teeth cleaner and healthier than many people do by brushing manually. According to the lead researcher, Hyun Koo, robotics can offer a superior method which doesn't require you to use your hands. Would you turn to nanobots for cleaner teeth? shutterstock/Rido 6. Mindfulness reduces effects of pain In positive news that anyone who suffers from chronic pain will appreciate, a large study from the San Diego School of Medicine has just been published that indicates what a powerful tool mindfulness can be with respect to pain management. Published in the scholarly journal Pain, the study found that meditative practices help the brain to detach itself from the wider nervous system, thereby blocking – or partially interrupting – the sensations of pain people would otherwise have felt. Mindful behaviour – 13 practical mindfulness tools Mindfulness at work – 6 productive tips 7 mindfulness tips for staying engaged 7. On-demand pain relief technology developed A research team in the US has come up with an implant that can relieve pain when patients feel they need it –without needing to rely on drugs. The soft, flexible device blocks pain by numbing nerves. It's hoped the idea will lead to less reliance on addictive painkillers while offering patients more agency in their pain relief, the Metro reported. 8. Spain offers free train travel to its citizens According to CNN, the Spanish government has announced that free train travel will be available to everyone in the country in a bid to get people out of their cars and use more public transport. The scheme will begin in September and will offer a 100 per cent reduction on the price of fares for local and intermediate distance journeys. The idea is to help Spain meet its carbon reduction commitments and ease the financial burdens around oil and energy prices consumers are currently facing. Germany has already announced a similar three-month scheme which allows for unlimited train travel for a nominal €9 a month. RELATED: 6 ways travel benefits happiness and mental health Spain is introducing temporary free train travel shutterstock/skyNext 9. Study finds psilocybin helps mental health in small doses Psilocybin may not be a household term but it's a naturally occurring compound found in various growing matters, including some mushrooms. It's a psychedelic ingredient that's structurally similar to the neurotransmitter serotonin, and can offer feelings of euphoria (as well as some side effects). However, a new study into psilocybin has found that taking it in very small quantities – so-called micro-dosing – offers many people positive mental health outcomes with few downsides. Symptoms of anxiety, stress and depression were found to be lower compared to people who did not micro-dose psychedelic substances over the course of a 30-day period. According to numerous reports, some now hope that the use of such natural substances may become more acceptable to the medical community. 10. Commercial carbon capture project unveiled in UK A scheme to capture carbon from the atmosphere has begun in Northwich in Cheshire. This is the largest project of its kind in the UK. It is hoped that when the plant is fully operational that it will be able to capture up to 40,000 tonnes of CO2 each year it is working, according to a report in New Scientist. The people behind the scheme will produce sodium bicarbonate, commonly known as baking powder from their facility. The commercial project was partially funded by the British government. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Self-forgiveness is important for our mental health and overall well-being, research suggests. Sonia Vadlamani explains the seven steps you can take to learn how to forgive yourself and move forward to lead a happier, more meaningful life. ‘To err is human, but to forgive is divine’ as the age-old saying goes. Indeed, it’s a fact of life that we all make mistakes. However, learning from these errors, letting go of the negative emotions attached to them – such as guilt, resentment, shame – and moving on by practising self-forgiveness is crucial for our well-being and happiness. Forgiveness, or the deliberate choice to let go of anger, regret or revenge towards someone who may have wronged you, can be a helpful healing tool. However, often people don’t realize that forgiving themselves is a viable choice that they can put in practice. In addition, while forgiving others for their wrongdoings can come easily to us, we usually find it much harder to condone our own mistakes from the past and practise self-forgiveness. Contrary to what you may assume, self-forgiveness doesn’t mean that you’re off the hook for your past bad behavior. It doesn’t even mean that the action you regret needs to be tolerated further or forgotten. Instead, forgiving yourself entails accepting and taking accountability for your misdirected actions, thoughts or feelings. Indeed, self-forgiveness involves knowing that you can’t change your past behaviour/s, but are willing to come to terms with the wrongful act and consequently, let go of the past. Why self-forgiveness is essential Self-forgiveness does not always come easy, as it requires us to acknowledge and accept some uncomfortable facts or feelings. However, it is essential to know how to forgive yourself, as dwelling in negative feelings like guilt, shame, frustration and anger can take a toll on our mental health and physical well-being. Dwelling in these feelings can lead to self-hatred, impacting our well-being and happiness levels. In fact, research points out that the ability to forgive yourself with greater ease is directly linked to higher overall well-being levels. Additionally, researchers Michael Wohl et al suggest that higher levels of self-forgiveness can also serve as a protective shield from conditions like depression, post-traumatic stress disorder and anxiety. Self-forgiveness is linked to higher levels of happiness Indeed, self-forgiveness entails some degree of cognitive reframing of one’s views about themselves. Researcher Margaret R Holmgren suggests that the ability to forgive ourselves allows us to recognize our intrinsic worth and its independence from our wrongdoing. This means that over time and with consistent practice, we can forgive ourselves with greater ease and lead a stress-free, productive and meaningful life. How to forgive yourself: 7 steps Forgiveness doesn’t just benefit others you’ve wronged or were unfair to, but is beneficial for you as well. In fact, self-forgiveness allows you to develop deeper perception regarding your actions and thoughts. Learning how to forgive yourself enables you to move forward with a better understanding of how you react in different situations, strengthening your resolve to prevent such behavior in the future. Learning how to forgive someone How to let go of resentment 12 ways to practise self-acceptance Indeed, forgiving yourself constitutes an important part of correcting your wrongful actions or behavior for the future course. However, research points out that self-forgiveness doesn’t happen unintentionally, but is a conscious effort that relies on a carefully devised, stepwise approach. Here are seven steps suggested to help you exercise self-forgiveness, including undertaking suitable actions for making necessary changes in your behavior. 1. Define what forgiveness means to you Self-forgiveness holds different meanings for different people, even though the end goal remains the same, which is to come to terms with our actions or feelings from the past, instead of wallowing in regret, guilt or shame. Our definition of self-forgiveness usually stems from our personal beliefs, value systems, family, religious ideology, etc. “It is essential to know how to forgive yourself, as dwelling in negative feelings like guilt, shame, frustration and anger can take a toll on our mental health and physical well-being.” For example, for me, I’ve understood over the years that self-forgiveness involves coming clean and apologizing sincerely to the person I may have hurt, no matter how difficult or trivial it may seem at the time. Understand what forgiveness means to you and proceed to define it in a clear manner, so that you can devise the approach that aligns best with your thought process and values. 2. Recognize your feelings This step requires you to sort through the various emotions you experience when you recollect a wrongful action committed in the past and acknowledge the feelings you identify with the most at the moment. Set aside some time to experience each feeling without any judgment, as you recount your wrongful action or unfair behavior that’s bothering your conscience. Resist the temptation to deny acknowledgement of your feelings due to shame or guilt, as ignoring these emotions can cause further inner turmoil. On the other hand, acknowledging these feelings will help you gain a deeper insight, allowing you to forgive yourself and possibly prevent such situations from arising in the future. 3. Take responsibility for your actions This may prove to be the most challenging step, especially because accepting the fact that you made a mistake or acted unfairly isn’t always an easy feat. However, it can’t be denied that acknowledging your mistakes and assuming responsibility for the same is the steadiest way to forgive yourself for your unjust behavior in the past. Taking the time to acknowledge your missteps also allows you to gain an in-depth perspective about your reaction to various stimuli and vulnerabilities. This will enable you to move forward in life and may help improve your composure during unforeseen situations in the future. 4. Apologize with sincerity A sincere, heartfelt apology makes a significant impact when it comes to self-forgiveness or forgiving others, according to a 2021 study from Japan's Kobe Gakuin University. Researchers there reviewed the effect of different types of apologies on various conflict resolution situations. Apologizing for your actions conveys your regret regarding the pain you may have inflicted on someone. It shows that you reflected on your mistake, acknowledge the emotions of someone who was wronged, and are willing to act in a different way in the future to avoid a similar mistake. Apologizing to others help with your own self-forgiveness shutterstock/fizkes 5. Draw focus onto the lessons learnt Forgiving yourself will truly be possible when you’re ready to learn from your mistakes and wrongful acts in the past. Instead of constantly criticizing or condemning yourself, strive to understand what causes the behaviors which you may later regret. Learn from your vulnerability, fears and failures by reflecting on questions like, “Why does this situation lead me to act in a certain manner?”, “How can I deal with this situation more gracefully?” or “How do I rectify my default reaction should this scenario arise again?” 6. Make meaningful amends Once you’ve acknowledged your mistakes and apologized, consider what else you can do to resolve the mistake, and devise an action plan to achieve it. For instance, when I realized that sometimes my witty quips end up offending or hurting people around me, I decided to simply be more mindful about the way I put my thoughts into words. After all, there isn’t a way to take back the words we’ve already uttered, but it’s possible to prevent the hurt and misunderstandings if we communicate respectfully and with kindness in the first place. “Higher levels of self-forgiveness can also serve as a protective shield from conditions like depression, post-traumatic stress disorder, and anxiety.” Bringing about meaningful changes in your behavior and actions can help you shift your focus from mistakes of the past to working towards a more effective solution for the future. 7. Be compassionate Have you ever noticed that we tend to be harder on ourselves, and find it easier to forgive others than ourselves for the wrongs of the past? Carole Pertofsky, Director Emerita for Wellness and Health Promotion at Stanford University, implies that we are prone to self-criticism and tend to judge ourselves harshly while mistaking it for self-discipline, which makes it difficult for us to exercise self-compassion. “Self-forgiveness is treating yourself as you would treat your own friend,” Pertofsky told Scope, the Stanford Medicine magazine. “It is a skill that involves mind, body, heart and action,” she continues. Indeed, we can learn to treat ourselves with compassion by embracing our imperfections and work towards living a life without regret. Takeaway: self-forgiveness Self-forgiveness may not come easily to most of us, as it needs us to acknowledge uncomfortable feelings, and serves to remind us of our flawed nature. However, coming to terms with your imperfections and forgiving yourself for any wrongdoing can positively impact several areas of your life. Learning how to forgive yourself with greater ease is an essential skill that requires some introspection and practice. Implementing these steps for self-forgiveness in practice will equip you to act more responsibly in the future, in addition to teaching you to exercise mindfulness and inculcate gratitude in everyday life. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Communication skills | Trust | Empathy 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.

Dealing with the difficulties that life throws at us can be a struggle, but by staying resilient you can cope better and feel stronger. So, from writing it all out to practising forgiveness, here are five science-baked strategies for building resilience. People often try to cope with difficult situations and stressful periods in their lives by simply putting on a brave face – or even burying their heads in the sand and pretending that their problems aren't happening. The issue with this approach is that it fails to deal with the feelings that the situation brings up. Indeed, burying negative feelings for a long time can lead to anxiety and/or depression. Resilience refers to your capacity to recover from difficulties and ability to bounce back. Instead of pushing yourself or simply surviving, building resilience techniques will help you to stay resilient and cope better with the inevitable challenges that life throws at all of us. Staying resilient: 5 techniques to try There are many times throughout our life journey when will need to try and stay resilient. It could be because we are experiencing problems or conflicts at work or at home. Or it may be due to a more traumatic event, such as the death of a parent, serious illness, or losing a home. Of course, being and staying resilient doesn't mean that you won't experience difficulty or distress. However, by building and strengthening your resilience, you'll give yourself a better chance of coping with stress. Start by practising these five strategies for building resilience during times of adversity. 1. Tell a different story Have you ever gone over and over something bad that's happened to you in your head? Perhaps you wonder how you could have behaved differently? Known as rumination, this reliving of painful experiences does nothing to help us move on and can even lead to depression. Instead, you need to find ways of resetting your thoughts. One way to do this is called expressive writing. This involves writing down anything that comes into your head, on whatever is bothering you. This will allow you to examine your thoughts and confront them. You don't have to be great at writing; the aim is just to get your thoughts and feelings out. The write way: stay resilient by putting your thoughts on paper A study from 1998 compared expressive writers with those who wrote about superficial topics. It found that those who carried out expressive writing for four days were healthier six weeks later and also happier up to three months later. Another exercise is called 'finding silver linings'. Although it first it may not seem as though there are any benefits to a bad experience, in fact, if you did deeper you may gain insight. Perhaps this challenging experience you've been through has shown you who your real friends are, or taught you that you're stronger than you thought. These exercises will help you feel less pessimistic and you can maintain the benefits by continuing to practice them and stay resilient. “Instead of simply surviving, staying resilient helps you to cope with the inevitable challenges that life throws at you.” This resilience-building technique is also backed up by science. A 2014 study showed that finding silver linings daily for three weeks helped participants become more engaged with life afterward. It also decreased their pessimistic beliefs over time. 2. Confront your fears Adopting the practise of rewriting the narrative is useful when dealing with past problems, but doesn't help when dealing with present fears. How can we handle things that have yet to happen? You can start by slowly building up your tolerance, and gradually pushing yourself a little further every time. RELATED: Resilience quotes – 7 powerful sayings to inspire you For example, if you're nervous about taking a long-distance flight but would one day like to visit Australia, begin with a short flight and gradually extend your travels. As you become more comfortable with spending longer in the air, work your way up to a long-haul flight. This works by slowly desensitizing you with gradual and increased exposure to a situation you're afraid of or uncomfortable with. 3. Meditation Meditation and mindfulness are great tools to build resilience. They help us to stay resilient by bringing us back to the present, rather than living in the past or worrying about the future. These techniques also help us to deal with negative feelings. You can try programs like Mindfulness-Based Stress Reduction (MBSR), which are designed to show you how to use meditation to improve your mental and physical well-being. Here at happiness.com, we have a free online MBSR course you can take. RELATED: 7 mindfulness tips for staying engaged There are also techniques like body scan meditation, which can be used to identify where you hold stress in your body and teach you how to relax. Or, you can develop a more mindful relationship with food, rather than turning to junk food when you're stressed. Multiple studies have shown that MBSR has many health and psychological benefits, especially for those struggling with chronic disease or mental illness. Present (un)tense: become more resilient with meditation 4. Be kind to yourself We're often much harder on ourselves than we would be on other people, and think that we're alone in our fears. But being kind to yourself is essential to your well-being, so ensure you can stay resilient by practising self-compassion, and be as kind to yourself as you would be to others. This strategy to build resilience involves a three-step process: Start by being mindful of your feelings, but don't judge them. Simply acknowledge them. Remind yourself that everyone feels this way at some point. Finish by giving yourself permission to have these feelings and accept yourself as you are. If you find this difficult, ask yourself how you would treat a friend who was experiencing the same problems: you would almost certainly show kindness to them, so do the same for yourself. You can also try writing a letter to yourself, making sure it contains only words of compassion and acceptance. Be kind to yourself: self-compassion builds resilience 5. Forgiveness Forgiving others may be difficult, but holding on to grudges is also not a route to happiness. How can your well-being develop properly if you're living in the past? Begin by acknowledging what has happened, but then decide to give up your feelings of resentment so that you can move on. Contrary to what you might believe, forgiveness is for your own sake, not that of others; you will benefit from understanding other people more or finding ways in which you can learn from a painful experience. Remember that everyone is human, and the person who wronged you may be suffering their own issues. “Meditation and mindfulness are great tools to build resilience. They bring us back to the present, rather than living in the past or worrying about the future.” A 2011 study tested forgiveness against the alternatives — ruminating on negative feelings or repressing them— and found that cultivating compassion meant participants felt more empathy, positive emotions and feelings of control: all signs of building resilience and staying resilient. How to stay resilient: conclusions We all experience difficulties in life and some of us cope with the stress better than others. However, if you're struggling, you can learn skills to build resilience and stay stronger. Viewing negative experiences in a different light can help you to stay resilient and teach you how to cope with difficult situations in the future – something that will inevitably occur at various points throughout the rest of your life. ● Main image: Colorbox.com Written by Guest author We're happy to publish articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.

There were many feel-good health and environmental stories in the press during June, but you may not have seen them. Ed Gould shares his Top 10 from the past month to uplift and inspire. With so much upheaval in the world and some frightening stories dominating the headlines, it's good to know that June also saw its fair share of positive news. If you haven't seen many good news stories from the last month, then this selection should be enough to raise your spirits. 1. Extinct orchid rediscovered in Scotland Let's start with some great news for nature lovers. An orchid species that's so rare it was thought to be extinct has been found growing on a remote Scottish estate. Situated somewhere in the Highlands, the exact location of the plant is being kept a secret since it has not been successfully identified for over two centuries. According to a report by the BBC, the coralroot orchid was unexpectedly rediscovered by an ecologist named Gus Routledge. Meanwhile, another rare orchid specimen also thought to have died out was rediscovered in Vermont, USA. Incredibly, it's thought this example hadn't been seen since 1902! Now, that's what we call flower power! 2. Dance and mindfulness combined help mental health It's long been known that physical activity, such as dance, can help to alleviate bad moods and even lessen the severity of mental health conditions like depression. Mindfulness is also a much-studied area of academic research with respect to mental health. However, according to Adrianna Mendrek, a Professor of Psychology at Bishop's University, writing in the Deccan Herald, when the two are combined there is a noted effect on the somatosensory cortex. This is an area of the brain well-known for its ability to physically alter – a process known as neuroplasticity. Because this part of the brain connects directly to so many others, it's thought that this is why it could help mental health outcomes so readily when both dance and mindfulness are combined. Mindful dancing boosts mental health shutterstock/Prostock-studio 3. Swiss plastics researchers offer hope Materials scientists in Switzerland have teamed up with colleagues in neighbouring Austria to come up with a sustainable source of hydrocarbons for one of the trickiest plastics to recycle – PET (polyethylene terephthalate). They've come up with a plastic that has similar, durable properties, which means it could even be used for bottles and food containers. The difference? According to a report in MENA FN, this material is derived from biomass waste. Key to the technique is retaining sugars within the natural material that can be used to form strong molecular links. It's also hoped the material will soon be used by 3-D printers. 4. Vitamin D may ward off risk of stroke and dementia As reported in numerous press outlets in June, vitamin D deficiency has been found to be a significant contributory factor in the incidence of both stroke and dementia. As a result, it's thought that simply getting more sunlight could be a contributing factor in staving off both conditions, according to researchers at the University of South Australia. In addition to getting more sunlight, researchers think that consuming more oily fish – a good natural source of vitamin D – will help ensure longer-term brain health. RELATED: How to talk to a parent with dementia 5. Drones used to prevent plastics entering the ocean A Dutch firm called RanMarine has developed aquatic drones that are being deployed in the country's waterways to collect plastic rubbish that would otherwise eventually find its way to the sea. According to a story in EuroNews, the drones measure around 1.5m, meaning they are large enough to collect about 160 litres of rubbish on each deployment. The project has already caught the attention of the US National Oceanic and Atmospheric Administration. Many think capturing plastics before they get into the open ocean is much easier and, therefore, a better tactic than trying to deal with them after they've already got there. 6. Video gamers receive a boost to their intelligence Many people think playing video games is a waste of time but recent research sheds new light on this popular activity, even going so far as to suggest it can boost intelligence! A study from a Swedish research institute has concluded that video gaming helped certain cognitive abilities – such as problem-solving – to grow. RELATED: Games are changing our lives... for good! As many as 5,000 children took part in the study and their cognitive abilities were tested two years apart so that their brain development could be established over time. Overall, the researchers found that screen time wasn't necessarily bad and that, on average, cognitive function was improved among those playing video games. Given the world has been enjoying video games since the 1970s, this is great news for gamers. Playing video games could boost intelligence shutterstock/LightField studios 7. Smart CO2 energy battery launched in Italy The Italian island of Sardinia is home to a new CO2 battery, a green technology that offers a long-duration storage option for renewable energy. According to Claudio Spadaccini, the CEO behind the project, the breakthrough technology is already commercially available to make cost-effective renewable energy on a worldwide scale. The idea is that CO2 batteries are less costly and better for the global environment than lithium-ion alternatives because they require no mining and used a closed-loop system. 8. Wooden wind turbines offer an ecological alternative Wind turbines may create green electricity but they're often made from carbon-intensive materials. However, if sustainable wood can be used instead, then they'll operate in an even more environmentally friendly way over their life cycles. According to a report in Treehugger, this is exactly what one Swedish firm, Modvion, is trying to do. A large-scale prototype to demonstrate the viability of wooden wind turbines is already underway. A 30-metre turbine has already been made. Now, the company is in the process of upscaling the idea to a 100-metre turbine that could soon be commercially available. 9. Coffee consumption could extend life So long as it’s not drunk to excess, coffee may help us to live longer, according to a report by NBC News. A recent UK study of 120,000 people compared mortality rates among coffee drinkers and non-coffee drinkers. It found that people who drank 1.5 to 3.5 cups of coffee a day had a lower risk of death than non-coffee drinkers – even if they added sugar to their daily brew! The study also found that coffee drinking was associated with a decreased risk of kidney disease, Parkinson’s, type-2 diabetes and some cancers. A coffee a day keeps the doctor away? shutterstock/bbernard 10. Optimists are likely to live longer, not just think they will! Here's a great piece of feel-good news to finish on this month. Being optimistic might make you think you will live a long and happy life, but a new study has shown that optimists really do have longer lifespans on average! According to a report in Woman's World – and numerous other outlets – scientists at the Department of Social and Behavioral Sciences at Harvard T.H. Chan School found that positive psychological outlooks correlated not only to longer lifespans but a healthier ageing process among a wide number of different social groups. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

There were many feel-good health and environmental stories in the press in April, but you may not have spotted them. Ed Gould shares his Top 10 from the past month to uplift and inspire. April was a month that featured many feel-good news stories, but not all of the following items made it to the front pages. So, what were some of the more positive stories that deserved greater attention than they received? Here are ten of the best... 1. Vision could be improved by ultrasound Ultrasound techniques may be deployed soon to help people with vision impairments. According to a story in News Nine Live, the idea is to use ultrasound frequencies to stimulate the nerves of people who cannot see. Although ultrasound is common for seeing inside the body – typically to assess the healthiness of unborn babies – it hasn't been used for sight therapy before. Researchers are working on animals and hope the technique will be able to help people with a range of nerve-related, degenerative vision conditions. 2. Leisure activities help to reduce loneliness According to Penn State University, undertaking leisure activities is one of the best ways we have to combat social exclusion. A report in Science Daily made use of two recent scientific studies to show that meaningful and challenging activities were ideal for helping to deal with the feelings associated with loneliness. The researchers found that doing something that activated the brain meant that time seemed to drag less between social interactions, thereby lessening the effects of loneliness people would otherwise have felt. Leisure activities have been shown to lower loneliness shutterstock/Robert Kneschke 3. Mindfulness helps people to cope with guilt Feelings of guilt are not uncommon but, according to a report in PsyPost, numerous studies into mindfulness have now shown that people who practise meditation and other mindfulness techniques are better able to cope with it. In cases where people are feeling guilty when they shouldn't necessarily, this can help them to continue with their lives. RELATED: Mindful behavior – 13 practical mindfulness tools However, one recent piece of research also suggests that mindfulness can help to buffer people against the guilt they ought to feel. In the latest research, led by Andrew Hafenbrack, an assistant professor who works at the University of Washington, loving-kindness meditation was found to offer the best balance between helping people to cope with their guilt whilst not dissuading people from engaging in 'reparative behaviour'. 4. Hydrogen fuel cell technology takes step forward Hydrogen fuel cells are a clean way of making energy and only produce water as a waste product. However, they rely on precious white metals to cause the chemical reaction they need to produce electricity. In fact, most require platinum to run. Nevertheless, as numerous online press outlets picked up on, Imperial College in London has produced a new method for making hydrogen fuel cells that relies on iron instead, a much more common metallic element. According to Professor Anthony Kucernak, who led the research, the change in catalyst still means the energy produced will be just as green. Doing away with platinum will mean this form of energy may soon become much more economically viable. 5. New transistors could lower energy demands In other energy news, researchers at the University of California, Berkeley have come up with a new type of transistor design that could lower the energy consumption of nearly all appliances. The idea makes use of what the team call an ultra-thin super-lattice heterostructure for transistors which means that voltage could be dropped by about a third. Their transistors contain alternating layers of ferroelectric and anti-ferroelectric materials and such a super-lattice could be integrated into existing electrical component designs with ease, they claim. According to Physics World, this breakthrough is likely to have a big effect on the future electrical consumption of computers. 6. Rare Australian tree frogs set for new lease of life One of the world's rarest species of frog was on the face of extinction a few years ago. However, thanks to a successful breeding programme in captivity, the spotted tree frog will be released back into the wild in New South Wales, Australia. A report in the Guardian stated that around 80 of these creatures would be set free following devastating bushfires that affected the frogs' natural habitat. It's thought that at the time they were taken into captivity to protect them only about a dozen individual tree frogs of this species existed in the world. Australian tree frog shutterstock/reptiles4all 7. Cannabis combats pancreatic cancer cells According to the Daily Star, a new study into cannabis consumption found that the plant was an effective tool in the fight against pancreatic cancer. Its story was based on Israeli research into the effects of cannabis on the body. The medical science company that conducted the research found that certain chemicals in the plant – when combined with medicinal mushrooms – were effective in combatting cancer cells in the pancreas. As a result, patients required lower dosages of chemotherapy. The research's team's work is now being extended to breast and colon cancers, too. 8. Solar energy can now be stored for almost two decades Storing energy is one of the big challenges for the world as we produce more than we need. However, many storage systems, like batteries, come with their own environmental costs. Nevertheless, as a report in the Independent made clear, solar energy could now be stored efficiently for up to 18 years and used when needed. Swedish researchers at the Chalmers University of Technology (as well as counterparts in China) have developed a system that contains molecules that react when exposed to sunlight. They store the energy they've received from the sun and can be easily transported. The idea is to now deploy the system in self-charging electrical devices. 9. Nasal spray could alter the way coronavirus affects people Clinical trials of a nasal spray designed to stop COVID-19 from spreading have begun, according to a report in iNews. The UK-based research team behind the project reckon that their nasal spray could be a highly effective means of preventing people from catching airborne coronaviruses, in particular helping those who cannot have the vaccine for whatever reason. It's also hoped that a low-cost nasal spray will help those in many of the world's poorest countries, which have relatively low vaccine uptake figures. The use of nasal sprays to stop the virus from spreading should also help to prevent further mutations and, thereby, protect vaccinated people, too. Nasal spray for COVID? shutterstock/MYDAYcontent 10. New treatment for alopecia sufferers A report in the Daily Express stated that a drug therapy that had been used to help treat arthritis is also beneficial for treating alopecia-related hair loss. Indeed, one in three people who tried the treatment found that it was effective. Work on the new treatment method is ongoing at Yale University in the United States but it's hoped that it will bring a new sense of optimism to many people living with from alopecia, as no previous treatment methods have proven to be successful for so many. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Biology | Sustainability | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.