Search the Community

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

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 10 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, many meditation myths and misconceptions remain and there is still a lot about this ancient practice that is not fully understood by science. 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. RELATED: What Is a Sound Bath Meditation and What Are Its Benefits? 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. RELATED: Outdoor Meditation: How to Meditate in Nature 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 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.

After suffering years of chronic pain, Jill Satterfield healed herself and developed her own unique practice: Vajra yoga and meditation. Sienna Saint-Cyr takes a deeper look at the method and the woman behind it. Most yoga practices involve breathing and movement. Some are body-based and focus little on the mind or proper breathing and movement. My first experience with yoga was this kind: the instructors showed off, while the others in class competed to see who could get into the more difficult pose. This level of competition and showboating didn’t center me, relax me, or bring me any sort of joy. It took years for me to discover that not all yoga was like the showy gym classes I’d taken. In fact, some instructors and practitioners take their methods to new levels by making the practice unique. There are many reasons to make a practice your own. Whether it’s body limitations, personal desire, or simply following your intuition. One woman, Jill Satterfield, created a method called Vajra Yoga & Meditation. In Vajra, she combines mindfulness, meditation, compassion, Buddhist philosophy, psychology, and yoga asana (pose/position of the body). Jill Satterfield: walking a different path Jill Satterfield's journey of discovering her own process began when she was fairly young, around the age of 19. She’d been diagnosed with chronic pain, and for years, doctors were unable to find the cause. She endured multiple surgeries and eventually, a doctor found the problem. Surgery repaired some of the issue — see the interview with Jennifer Raye — but it didn’t get rid of her pain. Later, Jill was told she’d have to live with the pain or take very risky steps to deaden her nerves. Jill had already explored movement and meditation and wasn’t going to take this bad news lying down. So, she decided to work with her mind, since that’s where the pain was being registered. After a few years of meditation and specific yoga practices, she managed to heal parts of herself that the doctors claimed wasn’t possible. This led her down the path of 35 years of what she coins “integrative healthcare”. RELATED: Healing trauma with yoga What Jill Satterfield has done – and continues to do – is combine many methods of yoga, meditation, relaxation, mindfulness, and so forth, to achieve her goals. Jill teaches internationally: she's a wellness program director, speaks and coaches, and is the founder of Vajra Yoga & Meditation and founder and Director of the School for Compassionate Action: Meditation, Yoga and Educational Support for Communities in Need. Indeed, Jill certainly knows her stuff! Shambhala Sun magazine (now Lion's Roar) named her one of the four leading yoga and Buddhist teachers in the United Kingdom. A happy and healthy life has more than one piece While there are many parts to her practice, one of Jill's methods I found helpful is called Checking In. Unlike some practices that have the practitioner focus solely on their breathing and body, during 'check in', Jill has the practitioner focus on the room as well: What temperature is it? Is there sound? What about smell? .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Check out how to check in: Jill Satterfield's yoga © YouTube/Eckhart Yoga Jill's method broadens the space of which we can be aware of our surroundings and present in them while keeping focus inside the body as well. It’s more of a meditation to use throughout the day or right before your yoga session. Combining the meditation and physical yoga movements really assist with balancing the mind and body. “After a few years of meditation and specific yoga practices, Jill Satterfield managed to heal parts of herself that the doctors claimed wasn’t possible.” Jill Satterfield also teaches how to move from the inside out. Rather than the very body-based yoga poses I’d previously tried, Jill teaches how to set the mind and heart straight first, then go into the asanas. The difference is rather than a rigid body pose — a thing I struggle with constantly — the body is much softer. An example of this is in her Heart Opening sequence. The idea is to pull from a place of love within, then carry that into our poses. To push that feeling into our bodies and outward into our surroundings. Trying to feel peace from the actual pose has never worked for me. But beginning in the heart and moving outward into the body gives me the inner calm that leads me to feel filled with joy on a daily basis. The art of heart: Jill's Heart Opening seqeuence © YouTube/Eckhart Yoga Mindfulness practices for yoga and every day Adding in the Buddhist beliefs takes this practice to a place of even higher intent as it involves a lot more mindfulness than typical yoga. Buddhism is a way of living. Not just a belief, but daily actions. Being mindful means being aware of thoughts and actions. Buddha Net has a Five Minute Introduction to Buddhism where they explain some of the basic principles. Again, much of this is about mindfulness. RELATED: Do mindfulness apps work? To fully understand how all of these things work together and make Jill Satterfield’s practice so effective, I did some research on how mindfulness itself helps us achieve happiness. In 2012 Berkeley Science Review did a study on mindfulness and published the results. Once completed, researchers found what connects mindfulness with happiness. In their studies, they discuss something called the 'self-discrepancy gap'. What this gap is, is the space between our actual self and our ideal self. It's in this gap that we fill ourselves with self-judgment. These two views of self tend to contradict one another, thus creating negative emotions because our natural drive is to close the gap between these two selves: we want to be this but we’re really that. After an eight-week mindfulness-based, cognitive therapy (for depression relapse prevention) session, those that completed the mindfulness therapy had fewer discrepancies between their actual self and ideal self. In essence, the gap became smaller. “Being mindful – which includes being present in the mind and body – directly leads to happiness. It shatters this internal conflict of these two aspects of ourselves.” While the review goes into several reasons as to why this happened, it's clear that mindfulness helps us to be present. When we’re present, we’re focused on the here and now. This isn’t to say we can’t have goals, but the practice helps us honor who we are in the moment. It helps us to see that the gap between who we are and who we want to be isn’t as big as we thought. RELATED: Happiness is a journey, not a destination Being mindful — which includes being present in the mind and body — directly leads to happiness. It shatters this internal conflict of these two aspects of ourselves. How your body can teach you to be mindful The Berkeley Science Review brings me back to what Jill Satterfield shared in her interview with Jennifer. Jill knew that she needed to listen to her body and mind. That she needed to honor what her body was telling her it needed. She understood that the true healing would happen in her mind and carry out into her body. If you haven’t tried this type of yoga practice, or if, like me, you were stuck in classes of people showing off, I can’t recommend Jill Satterfield’s practice enough. She is supportive of people making their practices their own. She coaches as needed because she understands that we know what our bodies need. The more present we are in our bodies, the faster we can go about healing ourselves. Jill Satterfield serves as an example of what we can achieve when we honour our needs and use integrative therapy to heal. ● Main photo: Colorbox.com Portrait of Jill Satterfield: vajrayoga.com Written by Sienna Saint-Cyr Sienna Saint-Cyr is an author, advocate, and the founder of SinCyr Publishing. She speaks at conventions, workshops, and for private gatherings on the importance of having a healthy body image, understanding enthusiastic consent, using sexuality to promote healing, navigating diverse or non-traditional relationships, having Complex PTSD, and more. Sienna loves sharing her journey of healing and finding happiness with her readers. Along with writing erotica and romance, Sienna speaks at conventions, workshops, and for private gatherings on such sex-positive topics as a healthy body image, using sexuality to promote healing, and navigating diverse or non-traditional relationships. She writes for several websites. Find out more.

As keen birder Calvin Holbrook explains, the mindful nature of bird watching makes it both a happy – and healing – hobby. From reducing stress levels to providing moments of breathtaking awe, discover seven key mental health benefits of bird watching. My interest in bird watching came totally out of the blue. Well, a shade of blue that is: turquoise, in fact. A stunning colour on the gleaming coat of a male kingfisher swooping in front of me on a river walk. My experience with this long-beaked beauty lasted just a couple of seconds – a flash and it was gone – but it will stay with me a lifetime. Furthermore, it sparked a curiosity in me to start ‘birding’ and experience the many mental health benefits bird watching has to offer. Indeed, the timing of the kingfisher showing up couldn't have been better in terms of my own mental health. I'd recently moved back home to care for my seriously ill mother when COVID hit: a double-whammy of new responsibilities, emotional upheaval, pain and challenges. On the upside, I was lucky enough to be based on an island. It provided me with a stunning coastline and a multitude of woods, forests and marshes to explore. My prescribed daily walk in nature kept my sanity under check, and it wasn't until my encounter with the kingfisher that I really began to be aware of all the different types of birds around me. The majestic kingfisher shutterstock/Sacharewicz Patryk In my local park I started noticing the colours of the jay and the excessively loud squarks it would make. On heathland strolls I was lucky enough to spot hard-to-find yellowhammers and the equally rare Dartford Warbler. And during marsh visits I was blessed to witness many of the giant white-tailed eagles that had been released here on the Isle of Wight. Robins, woodpeckers, sparrows; I had my eye on them all. But what I really noticed while watching my feathered friends was the benefits bird watching made to my mental health. While out birding, a sense of calm, grace and awe would regularly wash over me. 7 health benefits of bird watching And it turns out I'm not alone in noticing the multiple mental (and physical) health benefits that bird watching provides. Multiple studies have shown the advantages of bird watching, and with a 2004 survey showing that almost 3 million adults in the UK regularly go birding, that's a lot of people that could be seeing improvements in their mental health. So, here are seven specific ways that bird watching has benefited my mental health – perhaps it will do the same for you, too? 1. It encourages mindfulness Bird watching is essentially an act of mindfulness, and we all know some of the proven health benefits that can bring – reduced rumination and lowered blood pressure to name but two. In fact, practising mindfulness specifically through birdwatching has been scientifically shown to improve mental health. In a 2017 study published in BioScience, scientists from England’s University of Exeter proved that when people witnessed more birds in their daily lives, they experienced reduced prevalence and severity of depression, stress, and anxiety. Furthermore, participants didn’t even need to interact with the birds directly: simply watching them was enough to signify an improvement in mental health. Additionally, research from the University of Surrey has suggested that actively listening to birdsong contributes to perceived stress recovery and attention restoration. I've experienced these reported benefits of bird watching first-hand. While I was caring for my mother – and during the grief that has followed since her death – walking in my local parks and the mindful manner of bird watching has provided me with the opportunity to 'press pause' on painful feelings and celebrate the beauty of nature and simplicity. Bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness). Bird watching offers many mental health benefits It doesn’t matter if you don’t have a garden; you can feel the benefits of bird watching by practising it from a balcony, window, or by going to your local park or woodland. Stay fully mindful and be sure to focus your attention on how the birds look and sound. Examine the details in their plumage and explore the colours. Do you see any patterns? How long is its beak? What do the claws look like? Can you spot the differences between the male and female of the species? Also, be sure to focus on their calls. Is the sound high- or low-pitched? Are there any patterns in the noises they make? Can you hear a species ‘talking’ to each other? Can you try and imitate their calls? Also, what behaviour do they display? By immersing yourself in the world of the bird your mind should shift away from your worries or other thoughts. 2. It keeps you physically active You may think the exercise attached to spotting birds involves little more than standing still and flexing your arms as you lift a pair of binoculars, but you'd be wrong! As bird watching is mainly an outdoor activity it often involves walking or hiking around different terrains – woodland, shrub, marsh, clifftop. Indeed, many of the more interesting or hard-to-find species may be lurking in more remote areas away from human activity, meaning more effort is required to reach them. And, as you may already know, the benefits of exercise are both physical and mental. Exercise – even walking for a time – leads to an increase in endorphins, one of our so-called happiness hormones, which helps to boost mood and reduce stress. 3. Nature is healing To experience the full health benefits of bird watching you need to get out of your home and in to nature. According to studies, natural environments are proven to have two huge benefits when it comes to our emotions. Firstly, being regularly connected to nature leads to a reduction in stress and mood improvement. Scientists have found a correlation between exposure to natural stimuli (such as birds), reduced stress and anger, and improvement in reported well-being and mental health. “Taking the time to focus on our feathered friends during bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness).” The second emotional benefit of being in nature may not be so obvious. It involves developing stronger bonds with others. That's because an improved and more relaxed frame of mind translates to a deeper attitude of compassion, that, in turn, can improve the quality of our social bonds. Furthermore, spending time out in nature brings forth emotions like joy, awe, serenity, inspiration and gratitude. Consider topping up the mental health benefits of bird watching by combining it with a forest bathing session for a deeply relaxing and rejuvenating experience. Take a break from your screens, switch off your phones, and go birding outside. Your author with his trusted binoculars 4. It keeps you social I prefer to go bird watching by myself – I find the calm and peace of being alone with nature healing and restorative – but that doesn’t mean I am without company. Indeed, the hobby of birding generates a thriving community of like-minded individuals that like to chat, share stories and tips, and, well, just have a laugh. In fact, if you head to a renowned birding spot over and again, you're bound to bump into fellow birders who will soon become familiar faces, and perhaps even friends. Indeed, another advantage of bird watching is that it can be a great way to make new buddies and the mental health benefits of staying social are well proven: not only does it reduce loneliness and boost well-being, but it can sharpen memory and cognitive skills, too. 5. It provide moments of awe Last year, after a day on the beach in a remote woodside beach in Tarragona, Spain, a bird I have been desperate to spot – the exotic-looking Eurasian hoopoe – flew down from nowhere and paraded its plumage and elongated beak right in front of me. This left me awestruck for the rest of the day. Such moments of awe and wonder make up another of the mental health benefits of bird watching. That's because studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us feel happier overall. RELATED: 8 reasons why awe makes you life better Psychologist Jonah Paquette explains the value of awe in his book Awestruck. In it, he writes: “Awe blurs the line between the self and the world around us, diminishes the ego, and links us to the greater forces that surround us in the world and the larger universe.” Bird watching provides many opportunities to experience wonder, surprise and amazement. Whether it’s spotting a new bird species, hearing an unusual call, or watching a display or mating ritual, bird watching definitely provides many awe-some moments. Bird watching can be awe-inspiring shutterstock/Reni Rudisin 6. It stimulates and challenges Yes, bird watching is relaxing but it definitely won't leave you horizontal. In fact, birding keeps you alert and can be challenging, another mental health benefit. Indeed, trying to spot a bird after hearing its call is part of the fun, but it's rarely easy. Challenge yourself to spot a sneaky woodpecker in the branches after hearing its familiar tap-tap-tap sound and you'll likely be scouring the tree for ages before you uncover it. “Awe and wonder make up another of the mental health benefits of bird watching. Studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us happier.” While my mum was seriously ill I challenged myself to train a pair of nesting robins to feed from my hand. Every day I'd go sit on the same bench and the same robin would be back to take seeds from me; first from the bench itself and then later from my legs. Within a fortnight it was brave enough to take the food directly from my hand. Watching this little red-breasted bird then pass the food to its partner (and perhaps keeping a chick alive) was particularly life-affirming when the life of the person I loved most was fading. Trying to spot and identify new species is also a stimulating challenge. Birds will often tease us, flitting in and out of trees to get our attention then zipping off again the moment you've managed to get your binoculars on them. So, it takes time and effort to track them down sometimes. According to CareUK, the process of looking for birds and identifying the species can even be calming for people living with dementia. Furthermore, repetition – in the form of visiting the same places and seeing the same birds – can also be reassuring to someone living with cognitive impairment. 7. It'll make you laugh My final health benefit of bird watching relates to the humour it often provides. Remember that old saying that 'laughter is the best medicine'? Well, the studies back it up: in the short-term laughter reduces stress and soothes tensions. In the long-term it can relieve pain, boost overall mood and even improve your immune system. And when you stop to pay attention you will see that birds have fascinating lives that are as funny to observe as they are beautiful. If you pay close attention to their habits and behaviours you will see some hilarious antics when they are feeding, mating or fighting. It can be like watching a soap opera – but in a feathery format! Some birding tips Purchase a small pair of basic binoculars online or from a second-hand shop. An essential item for a budding birder, binoculars will help you get a closer look at birds that are in the distance so you can examine them in more detail. Take a pocket book of birds with you when you go out in nature so you can try and identify them and tick off any new finds. Great for adults and kids. Tread carefully and don’t make too much noise as not to scare them off. Visit the same places daily and you may be able to build a bond with the birds. Put up bird feeders in your garden or leave seeds on your balcony. Once you start attracting birds to your outside space through food, they will remember it and come back regularly, increasing the amount of mindful bird watching time you can get. The takeaway: bird watching and mental health From reducing stress to providing real moments of awe, the mental health benefits of bird watching are many. It's something you can do by yourself or as a family activity, and the birding community is welcoming and friendly. The mindful practice of birding is also fun, free and gets you out in nature. So, what's not to love? And if, like me, you only ever get to see a kingfisher once, I promise you it will be worth it for that alone! • Main image: shutterstock/soft_light 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 Trust | Sound baths | Pets | Stress management Written by Calvin Holbrook Calvin edits the happiness magazine, and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

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. The takeaway: How to stay resilient 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.

Mindfulness can help us maintain our well-being in the face of difficult situations. By Mitch Abblett on behalf of Greater Good Science Center. “You’re making Daddy late for work!” I said, standing over my then-three-year-old daughter with the winter coat I was insisting she wear. “No! I’m not wearing it!” Celia screamed. My anger surged. Thoughts of “I’m sick of this” and “She’s doing this on purpose” swept through my mind. I was scheduled to conduct a 9 a.m. parent training therapy session, and her resistance would make me late. Ironically, it was on 'mindful parenting'. Mindlessly, I pressed my agenda. Understandably, she pushed back. “NO!!” she yelled, dropping rag-doll-style to the kitchen floor. I lost it. Bending down nose to nose with her, I yelled: “Celia! Put on your f***ing coat!” She froze. I jammed the coat onto her, led her to the car, buckled her in, and drove to daycare. My daughter, usually chatty, was notably silent. Me? My cheeks burned red with the shame and self-doubt of a man completely convinced he was a 'horrible father.' And then, from the serene calm of the backseat, my daughter spoke up. “But daddy?” she asked. “What, Celia?” I expected the usual request for a snack, or for me to flip on her favourite Mickey Mouse songs. “But, daddy, I don’t want to wear my f***ing coat.” If you’re a parent, you may recognize yourself in this story. But let it soak in that I’m not only a dad, but also a child and family psychologist and a mindfulness author. Let yourself feel a bit better for all of your own angry, self-doubting, anxious, avoidant, or compulsive reactions to difficult circumstances. It happens to all of us. Getting angry or irritable in day-to-day life is normal shutterstock/George Rudy Even if you’re not a parent, you still have your own moments of surging thoughts and emotions leading to highly reactive and 'unskillful' behavior. Whether you’ve ruminated over a fight with a loved one or avoided work by taking a not-so-sick day, you’ve fallen prey to a negative habit of mind that is keeping you stuck and miserable. “Let yourself feel a bit better for all of your own angry, self-doubting, anxious, avoidant, or compulsive reactions to difficult circumstances. It happens to all of us.” In my new book, The Five Hurdles to Happiness, I describe five problematic and reactive habits of mind (or hurdles) that were originally identified in ancient contemplative and meditative traditions, and I explain how they affect our happiness, peace, compassion, clarity of mind, and effective action. Though these habits evolved for important reasons — to keep us safe from danger, for example — many of us find them less than useful in our modern world, where they can wreak havoc on our well-being. The five hurdles to happiness So, what are these five hurdles to happiness? Here's a brief description of each, with examples of how they can become obstacles in our lives. 1. Desire Craving for pleasurable experiences of people, places, or things. Desire for pleasure is completely normal. It’s compulsive craving that leads to excessive costs to our effectiveness and, in extremes, to the impairments and perils of addiction. For example, 8 per cent of U.S. adults have experienced an alcohol use disorder at some point in their lifetime. 2. Aversion Anger, frustration, and hostility when we perceive life circumstances 'shouldn’t' be as they are. We all get irritable and frustrated with daily life from time to time — it’s natural to want to 'push away' from aversive situations (and people). The problem is how toxic anger can be to our relationships, and even our physical health. 3. Mental fatigue The clouded, dull, sluggish state of mind that saps our concentration and ability to see others, the world, and ourselves clearly. We all 'zone out' on occasion, but when our minds regularly tune out the world around us because it’s unsatisfactory in some way, then we pay an unnecessary cost. According to the National Health and Nutrition Examination Survey, 26.5 per cent of individuals in the U.S. over the age of 16 report feeling unrested during the day, with 25 per cent reporting difficulty concentrating. 4. Restlessness Anticipating the threat of negative outcomes in the future, and a lack of abiding in the present. Our powerful human brain evolved to help us quickly and efficiently anticipate threats in our environment. When anxiety becomes extreme, though, it can seriously block us in everyday life. In a 12-month period, approximately 25 per cent of U.S. adults would meet diagnostic criteria for an anxiety disorder, and in 2004 anxiety disorders cost the European Union more than €41 billion. 5. Doubt Uncertainty about our situation and ourselves that blocks our ability to see the way forward with flexibility and our willingness to engage with challenges and demands in our daily lives. People with chronically high levels of self-doubt are much less confident and, for example, report lower self-esteem when presented with a memory task. Practice SNAPPing awake when hurdles arise While we can’t change experiences or objects that trigger us, we can shift how we relate to them — meaning, the thoughts, images, and uncomfortable bodily sensations that accompany them. How? Through learning about and practicing mindfulness. Mindfulness is a state of nonjudgmental paying of attention to one’s experience of the present moment and is key to detangling ourselves from habitual ways of responding. Cultivating mindfulness, we can learn to lean into habitual patterns when they show up and ultimately sidestep them, allowing for more consistent experiences of happiness and well-being. RELATED: 7 mindfulness tips for staying engaged As researcher Judson Brewer has demonstrated, mindfulness practices offer the possibility of severing habitual cycles at their source in the brain. For example, studies suggest that mindfulness can help us stop smoking, manage anxiety, and change problematic eating by cutting the link between conditioned cues in our environment and our habitual responses to those cues. We simply need to learn to leap over these hurdles to happiness with consistent practice. Here’s a sample of how you might practice doing so, by 'SNAPPing' awake: 1. Stop what you’re doing for just a moment when you can tell you’re getting triggered by something in your environment. 2. Notice with curiosity what is happening in your body and your mind. Witness and watch the energetic play of bodily sensations and the continuous flow of thoughts and mental images as each is born, lives, and passes on its own. 3. Allow these experiences to be just as they are, without judgment or attempts to control them. This doesn’t mean you’re signing up for discomfort or pain; you’re choosing to recognize what’s happening in the moment without trying to change it. Tackle uncomfortable bodily feelings with deep belly breathing shutterstock/fizkes 4. Penetrate uncomfortable sensations in the body with full, deep belly breaths, and continue to breathe in this way until you notice your experience shifting and your negative patterns of thought and feeling beginning to dissolve and become more flexible. 5. Prompt yourself to move or act with intention in the direction that feels most important and reflects compassionate care for others. Pause to remember to be kind to yourself and to appreciate your efforts in working with your habitual patterns. When bringing mindfulness to our habits, we build the skill of deeply listening to what these patterns are telling us about how we play defense against pain every day, and how we might learn to be with our body and mind with spacious presence and clear awareness. That way, we can look at our lives with less distortion and leap forward with more purpose and direction. I certainly have tried to practice bringing mindfulness to my own habit loops, and Celia, now nine years old, is the prime beneficiary. It’s easier for me to slow down before I slide into my old, unhealthy, reactive 'Abblett anger.' And I’ve got the absence of F-bombs in recent years to prove it! ● Main image: shutterstock/Olga Danylenko This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

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.

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

We all spend too much time 'in our heads' now and again. But overthinking regularly can be detrimental to our mental health if those thoughts are negative, so it's important to remember you are not your thoughts. Dee Marques offers some mindful exercises to help you do just that. Have you ever wondered how many thoughts we have in a day? It may seem impossible to calculate, but actually, we do have an answer. In fact, psychologists at a Canadian university have quantified the average number of daily thoughts an adult has as 6,200. This figure seems to confirm that we spend a lot of time in our heads. And there are plenty more studies to confirm this. For example, an article published in Science magazine reported that we spend more than 46 per cent of our waking hours thinking about things that aren’t related to what we’re doing in any given moment. Of course, thinking isn’t all bad and letting the mind wander can have its benefits. However, from a mental health perspective, it’s important to be aware of the content of our thoughts, and of the impact they can have when we let them run loose. Negative self-talk and rumination are real problems. Indeed, back in the early 2000s, researchers at the United States National Science Foundation estimated that 80 per cent of our thoughts are negative, and 95 per cent of them are repetitive. Looking at these statistics, it’s easy to understand how much our thoughts can affect our quality of life and potential for enjoyment. Get out of your head: you are not your thoughts! shutterstock/G-Stock Studio Psychiatrist Sigmund Freud once asked, “Where does a thought go when it’s forgotten?” Although this complex question has no definitive answer, there’s one thing we know: your thoughts leave a footprint in your mind. Sometimes, they can become a part of your identity, but here’s the thing: you are not your thoughts. We all have the ability to control our thoughts and moderate their impact. In this article, I’ll explain why you are not your thoughts and how you can curb the effects of negative thinking on your everyday life. The negative effects of brain chatter Self-talk, brain chatter, mental noise… whatever we call it, it's important to understand that allowing certain mental patterns to take control can be harmful. Well-being is a matter of balance. If we spend too much time focusing on thoughts, we run the risk of tipping the scale too heavily in one direction. In other words, if we think too much, that can mean that we’re acting too little, and life requires a healthy balance between thinking and acting. “If we don’t control brain chatter, we may end up losing sight of what’s real and what isn’t. Thoughts are not facts, and you are not your thoughts.” Moreover, if we don’t learn how to curb our negative inner dialogue, we can expose ourselves to unnecessary suffering and unhappiness. Living in our heads and dwelling on our thoughts can lead to rumination. This potentially toxic habit can cause multiple mental and physical health issues, from depression to high blood pressure, including insomnia, anxiety, and excessive alcohol consumption. Rumination is everything but productive. When we enter this state, we’re more likely to get trapped in cyclical thoughts and to believe we have no power to act on whatever is worrying us. The result is a pessimistic and passive outlook on life – the opposite of the healthy belief that you are not your thoughts. And while we’re stuck ruminating about the past or the future, we’re not acting in the present, which is the only thing over which we have some degree of control. RELATED: Learn How to Stop Overthinking Another danger is that if we don’t control brain chatter, we may end up losing sight of what’s real and what isn’t. You must remember that thoughts are not facts, and that you are not your thoughts. Let’s look at how to do this. You are not your thoughts: how to make it real First, identify what causes the problem. Keep a diary of your thoughts to see if you can find any patterns to when they appear or what triggers them. Common triggers are watching the news, mindlessly scrolling through social media feeds, and monotonous or repetitive tasks, like cleaning or driving the usual commute. Once you’ve identified the triggers, think of something that will keep your mind busy when the thoughts appear. For example, if this happens when you’re driving, make a habit of listening to uplifting podcasts about happiness or audiobooks. A digital detox can be a real eye opener and a big step in helping you realise that you are not your thoughts. RELATED: How to Stop Ruminating With These 3 Techniques The second suggestion is not to suppress those thoughts completely. You don’t want to encourage the “don’t think of an elephant” effect. Instead, give yourself 15 minutes a day to calmly consider your worries. Set an alarm and once it goes off, remind yourself that you are not your thoughts, and carry on with your day. It can also help to take an active approach to your worries. Write them down and think about what can you do about them. You may want to use brainstorming techniques to be creative with problems instead of letting them define your life. Exercises to practise If uncontrolled thoughts have become mental noise that drains your energy, you can learn to silence them with mindfulness. This practice trains our brain to observe thoughts instead of automatically acting or reacting on them. Here is an exercise suggestion: The key is to observe thoughts with curiosity and without judgement, noticing how they feel as they enter and leave your mind. Make a mental note of whether the thoughts run fast or slow, what are the common themes, find out if they’re repetitive or different. As you do this, you can imagine a crystal clear stream. It’s autumn and tree leaves are falling. Imagine each leaf is a thought, and watch them fall, enter the stream, and be washed away until you can no longer see them. Learn to simply observe your thoughts with curiosity After the mindfulness exercise, you can also try to find out the intention behind those thoughts. Every emotion has a positive purpose, but sometimes our mind doesn’t allow us to see it, because it goes into rumination mode automatically. For example, anxious thoughts could signal a need for self-care and protection. Sadness can prompt us to adjust to new circumstances and develop new tools to thrive. Whenever negative thoughts make you feel anxious, find some quiet space to be present in the moment. You can sit or lie down in a comfortable position and focus on how your body feels against the floor or chair, taking your time to do a body scan from head to toe. If brain chatter tries to intrude, be firm and say you are in charge now. Remember: you are not your thoughts and your thoughts aren’t always a reflection of reality. “If brain chatter tries to intrude, be firm and say you are in charge. Remember: you are not your thoughts and your thoughts aren't always a reflection of reality.” Repeated mindfulness sessions can help you win the fight between a restless “monkey mind” and the logical or rational mind. Over time, you’ll notice how your power to deflect unwanted thoughts improves, and how the idea that you are not your thoughts becomes a reality. RELATED: How to Stop Thinking About Something: 9 Strategies One last suggestion is to work on self-acceptance. It takes time to get hold of your thinking habits and to fully understand that you are not your thoughts, so don’t be too hard on yourself in you don’t get it right 100 per cent of the times. And don’t forget to look over previous blog posts, where we listed great mindfulness podcasts to keep you motivated or explored different ways of incorporating mindfulness into your daily life. Takeaway: you are not your thoughts Negative self-talk can make it hard to believe that you are not your thoughts, and mental noise can be draining. But as powerful beings, we have the resources to be in control and to stop letting our thoughts dictate how our mood and actions. Try the suggestions in this article, and if in doubt, remember: you are not your thoughts, you’re much more than that! • Main image: shutterstock/Dragana Gordic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free 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 Letting go | Acceptance | Self Care 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.

Which are the best happiness apps out there on the market? Rae Bathgate selects the top six that help boost your well-being. Apple coined the phrase “there's an app for that,” and it's true many of us tend rely on our smartphones and apps for so much these days. There are apps for music, dating, exercising, health, transport, learning new languages, and even tuning a guitar. But what are some of the best happiness apps out there? There are so many happiness apps these days, how do you know which are the best? Well, below I review six of the top science-based happiness apps to reveal their strengths and weaknesses. The best happiness apps are, first and foremost, free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept. While apps are indeed very different than an hour of talk therapy with a counsellor, the way that apps can work within the realm of CBT is to try to modify your thinking patterns and by helping you to change patterns of behaviour through repetition. This can be of help if you are trying to stop ruminating. Who uses happiness apps? There are various reasons why self-care apps can be a positive addition to your life and push you a little bit closer towards your quest to happiness. They're more common than you think, and people already tend to use the iPhone, an extension of themselves, as a way to learn more about and to be more in tune with their mind. Get appy: which happiness apps boost your well-being? Indeed, according to Nature, about 29 per cent of “disease-specific mobile health apps” are focused on mental health. For example, two common mental health related apps for more dire circumstances are the PTSD Coach app or FOCUS for users with schizophrenia. While these two don't illustrate why the average happy hunter uses happiness apps, they have some of the same benefits. So, can an app really make you happier? First of all, the best happiness apps are helpful for those with a busy schedule, as they are always available. After all, you never know when you’ll need help. The app also interacts positively with the user. Just like getting constant notifications or updates on social media might be stressful, receiving reminders to do a task or maybe an affirmation just when you need it could help you feel a lot better. “Apps within the realm of CBT try to modify your thinking patterns and by helping you to change your patterns of behaviour through repetition.” While not all the apps are free, many beat the cost of going to see a mental health professional, and, what’s more, the stigma of going to see a specialist unfortunately still exists. Some of the advantages of using happiness apps are: You can practice them everywhere; If you use them as much as you use your smartphone, you'll use them regularly; It can remind you to be happier if you forget; Many of them are cost effective, if not free. Of course, it's important to remember that happiness and health apps are an excellent way to keep working towards better mental health at the forefront of your everyday life and can consolidate healthy habits, but even the best happiness apps by no means replace visiting a mental health professional, or even just simple human contact. Think of these happy apps like vitamins – supplements are great, but they can never replace the real thing. So, without further ado – and in no particular order – here's our pick of the best happiness apps on the market right now. 1. Happify Android: Free iPhone: Free Happify comes in both website and app form, and claims to: increase happiness through fun activities and games; help you learn life-changing habits based on science; reduce stress and build skills for a happy healthy life. The Happify app has various “scientifically validated tracks” that are suggested to you after you take a short questionnaire detailing your life and health. Each track has a theme and is divided into parts (usually four). These are then divided into activities, ranging from guided meditations to reflective writing assignments to fun games. How many tracks depends on if you pay the monthly subscription or downloaded the free version. .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%; } Happify app: an overview of this happiness application For the more socially minded, there's a community page with inspirational comments from other users. You can add your own too to brighten someone else’s day since it’s proven to make you feel happier. There are 58 'core activities' to begin with, with different variations, adding up to an amazing 1,200 various activities in total. These activities were designed with the help of a psychology professor, and they range from asking you to write down what you’re looking forward to in general, or looking forward to doing for a friend. Each of the 58 activities has a “Why it works” icon next to it, to explain you more about the science behind the fun games. Every two weeks, your phone gives you a happiness check-in. “While not all the best happiness apps are free, many beat the cost of going to see a mental health professional.” The reception for Happify app has been overall positive. In fact, 86 per cent of the app's users reported feeling better about their lives after just two months of using it during testing, with many reporting feeling more motivated and productive, indicating that it helps people to solidify positive, helpful habits that are the framework for a more confident and happy life. Happify app allows you develop life-changing habits Users can also access Happify Daily – free content based around happiness – as well as the Happify community and forum. And, if you really feel the app is working for you, you can unlock the full range of actives and reports by subscribing to Happify Plus. So, as a recap, here's why you should download the Happify app: It helps you build resilience for stressful experiences; It helps you build happy, healthy habits tied to positive thinking; Since even reflecting on happy memories releases happiness hormones, you can boost your well-being by making a digital scrapbook to remind you of sunnier pastures when you feel blue. 2. Happy Habits Android: free iPhone: unavailable The Happy Habits app describes itself as relying heavily on the principles of CBT, and that it works by helping to “create the conditions for happiness in [the user's] life. It starts out by giving its users a 119-item test to assess their happiness based on 14 factors; then, they administer results and suggestions, through games and soothing audios to talk you through your quest for happiness. Another Happy Habits feature are Emotion Training Audios. These are to help with managing emotions so that you can be more aware and cultivate a more positive attitude, best used when you feel overwhelmed by anger, sadness, or stress. Happy Habits: a sneak peak inside this well-being app Then, if you're feeling particularly anxious, you can also use the Relaxation Audios to unwind and to learn deep relaxation. Or, for those of you who like to find out more about the concept and the history of the pursuit of happiness, there's their Choosing Happiness Audio to delve into the idea of and search for well-being. For those of you who like to cross things off of a list, the Happy Habits app also features a Customisable Happy 'to do' list. “The best happiness are free (at least for a trial run). Many also use Cognitive Behavioural Therapy (CBT) as a basis for their concept.” Like most of the best happy apps, it's gamified, which means using it is fun, rather than a chore, with a points feature that helps you to keep track of progress. Users who like to write and keep track of their thoughts will be happy to know that the app also has a happiness journal for writing personal affirmations and recording positive events to look back on later. The Happy Habits design is a little retro, but it uses positive colours like yellow and orange, and it’s customizable. So, a recap of why you should use Happy Habits: It's based on CBT, a method that's proven to help depression and anxiety; It has a large variety of calming audios for you to listen to in the car, on the bus, or at home; It gives you a gratitude scrapbook to look back on when you need to cheer up. 3. SuperBetter Android: free iPhone: free Building resilience – the ability to stay strong, motivated and optimistic – even in the face of change and difficult challenges is tough. But the makers behind the SuperBetter app believe that using their tool will unlock your heroic potential so you can overcome tough situations and achieve goals that matter most. RELATED: Happiness podcasts – 8 that we rate At the heart of SuperBetter is the Live Gamefully® method, a framework that brings the psychological strengths and mindset of gameplay to real life. The method promotes new levels of personal growth as a result of stress and change. That's why it's called SuperBetter. A key part of building happiness is developing resilience. While bouncing back from life’s challenges is important, it’s not easy. SuperBetter makes the process easier by taking you through a series of activities that help you build resilience while reducing anxiety and depression, leading to a happier life. .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%; } XX Feeling super: SuperBetter founder Jane McGonigal The SuperBetter app has gamified the process of building happiness by creating short and simple activities that you complete as you head off on quests to build happiness-boosting skills. Completing the activities provide you with quick wins to jump-start your happiness journey. With SuperBetter you become the hero of the app, as you gain points and power by completing and tracking daily activities. Simple tasks such as taking a walk or drinking a glass of water count as a step toward your ultimate goal. You can also do it with a secret identity and superhero story of your choosing. The SuperBetter lets you collect power-ups on your quests, fight off bad guys, and get help from allies. One of our best happiness apps: SuperBetter Another unique thing about the SuperBetter app is that it's heavily science-backed. A study by the University of Pennsylvania in Philadelphia found that when people played SuperBetter for 30 days, their mood improved, symptoms of anxiety and depression decreased, and self-belief to achieve goals increased. So, a recap of why you should use the SuperBetter app: Gamified and fun; Helps you to build resilience, adopt new habits, improve skills and strengthen relationships; Research has shown it has positive results. 4. HAPPY Android: free iPhone: free OK, call us biased, but we really think our own app, HAPPY, is also one of the best happiness apps on the market too! One of the most significant factors to impact our happiness is a sense of community, and that's what HAPPY, our own well-being app, focuses on. Many of the apps on this list aim to improve our mental health, foster resilience and actively build our capacity to live happier lives by offering concrete personal exercises such as gratitude journals, mindfulness exercises, creating healthy habits, etc. These are all practical measures which we at happiness.com highly recommend. However, they are primarily done in solitude and through introspection. .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%; } The HAPPY app makes use of the key feature of the happiness.com platform – community. It's a happiness app that allows you to be in touch with people worldwide to share your struggles and support each other. To find strength in our shared humanity, our imperfection, and our deep care for each other and the planet. HAPPY is an app that aims to build a community and to use it to elevate your well-being through: Joining a conscious, global community. Engaging in big topics and intimate conversations. Sharing common interests and new perspectives. Building mutual support through shared struggles. Everyone experiences ups and downs, but how do we master the downs skillfully? The HAPPY app facilitates a safe and mutually supportive community where tools, practices and experiences enable everyone to live happy and fulfilled lives. HAPPY: our well-being app focuses on community For example, are you awake at 3am full of anxiety? Share your struggles live on the HAPPY app, and who knows where in the world someone else will be awake who relates to your experience and has kind words of support. Maybe you are in the metro on the way to work, and you can be the person who is offering those accepting words and emotional support. The HAPPY App is the mobile addition to happiness.com: your pocketful of happiness. Making the healing power of human connection – the happiness community – accessible on your phone. 5. Happier Android: unavailable iPhone: free Happier is an Apple app on a mission: to make sure you appreciate life to the fullest. Happier app was developed by Nataly Kogan, a TEDtalk speaker who emigrated from Russia when she was young and went through hard times, escaping oppression in the Soviet Union while her family got on their feet in the Detroit projects. Allegedly, Kogan vowed to find happiness, first looking towards success and wealth to achieve it. Quite understandably, this did not lead her where she wanted, so she turned towards her father's work – science – to see what next steps she could take. Happier app: an overview of what's inside In practice, the app works by helping you to be "more present and positive throughout the day," working like a life appreciation platform, or a personal life coach. Each day it prompts you to write what you're most grateful for, be it the sun shining on your back, a moment spent with a loved one, making every stoplight on the street, or getting your favourite ice cream – you can even add pictures • JOIN US! Discover more tips on happiness with our open and inspired community • These are moments that you might not notice if not for Happier, with which you can "create, collect and share those tiny positive moments." Ways you can use it are to lift your mood, take a meditation break, or enjoy the moments that make your day happier. “Happier app works by helping you to be 'more present and positive throughout the day', working like a life appreciation platform, or even a personal life coach.” The Happier app is portable and can be used on Apple watch as well, acting as your gratitude journal. It also offers “bite-sized, expert-led courses,” to teach you more about the practice and science of happiness on which the app is based, breaching subjects like strength, calmness, and gratitude. What's more, it works as a sort of happiness social media platform, where you can connect to those around you (if you want, since sharing publicly is entirely optional) and get inspired by their gratitude posts. There's something very zen about Happier, an app which urges you to think of happiness, not like a feeling, but more like a muscle to be trained and on which you can rely on your day-to-day life. .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%; } So, here's a recap as to why you should use the Happier app: Instead of selling you unattainable happiness, it helps you to appreciate what you already have; To keep a picture, easily updatable scrapbook on what you're most grateful for; It helps you learn more about the science behind positive psychology. 6. Yolife Android: free iPhone: free A relative newcomer into the happiness app scene, Yolife is described as 'your personal coach to live longer in good health'. Indeed, the vision of the Yolife founders is to add 15 healthy years to the lives of at least one million people in the world. And what does great health bring? Greater happiness, that's what. Signing up via log-in or Facebook, the first stage of Yolife involves completing an engaging health consultation, answering questions about your health, habits, exercise, social life and such. Your responses determine just how many extra healthy years they suggest you'll live in good health. .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%; } Love life: Yolife wants you to live longer in great health Furthermore, with each answer you give there's a scientific explanation behind it and the chance to read more. Indeed, Yolife is thoroughly research-based, using clinical studies and advisory board for input. The design is modern and sleek, with a refreshing sense of humor in the texts, too. After completing the consultation you can see how many estimated healthy years you have. What comes next is your personalized programme of activities which aims to boost those healthy years further by helping you to discover which areas you have the greatest potential to improve. The programme includes classes on subjects such as optimal sleeping conditions, the purpose of life, sex makes you live longer (!), different ways of fasting, and plenty more. “The vision of the Yolife app is to add 15 healthy years to the lives of at least one million people in the world.” Yolife co-founder Tassilo Weber has his own definition of happiness which is very much present in the app: "I'm not only an entrepreneur, I also studied philosophy and still consider myself a philosopher by heart. Therefore, the pursuit and definition of happiness has always been a major topic in my life. And that influence cannot be hidden, as you use the Yolife app. The happiness app Yolife has a sleek, smart design “There's even one full session called “A formula for happiness”. It boils down to two things: 1. Find and follow a purpose. 2. Stay healthy for as long as possible. With these two pillars in place, happiness has the best chance to thrive. As Yolife is an app that helps you to live longer in good health and guided by purpose, I consider happiness as one of the main value propositions that we intend to bring to at least one million people.” So, here's a recap as to why you should use the Yolife: Science-backed suggestions on practical life changes; Track your progress and growth Sleek, modern design and great colours; The best happiness apps: conclusions Of course, using these happiness apps alone won't be enough to change your life. Spending too much time on your smartphone – even on happiness apps – won't give you time to put what you learn on these apps into practice. Still, there is science to back up the claims behind these programs. For example, a meta-analysis of 51 “positive-interventions” like mindfulness activities, gratitude writing, and goal-setting found them to “significantly enhance well-being and decrease depressive symptoms.” More specifically, one of the main ideas behind the majority of these apps, counting your blessings, has been proven to make you happier. We invite you to try out what we think are the best happiness apps to see what works best for you, and what pushes you to do the little things that will make your life better. Let us know below in the comments which ones have helped you the most! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Learning | Mindfulness | Meditation | Coaching Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

Finding it difficult to seek happiness from anything you do? Sonia Vadlamani explores the reasons why a loss of pleasure and motivation could signify an underlying mental health concern. Plus, she suggests seven ways to start rebuilding your happiness. Several of us find ourselves feeling down at some point in our lives, which could translate to feeling unmotivated, sad, stuck in life or at work, or just bored. However, if you keep thinking 'nothing makes me happy anymore' or 'what’s the point of life', as well as being unable to take delight in anything in your life, it could be that you are actually in a state of deep depression (perhaps without even realizing it). Anhedonia, or the inability to derive joy or happiness from anything around us, is a common indication of an underlying mental health issue such as depression, post traumatic stress disorder, or anxiety. While this feeling mimics boredom, it is also coupled with lack of motivation on one’s behalf to try anything, as nothing seems to matter to anymore, and there is no reward or pleasure to be derived from the action. In fact, it’s estimated that for those living with anhedonia, the regions in the brain that are usually associated with reward anticipation or interest are inflamed. This inflammation causes a dopamine imbalance in the brain, which makes one indifferent to the outcome of any event or situation. Why nothing makes you happy anymore It’s important to know that anhedonia – or the distinct sensation that nothing makes you happy – could also be a symptom of a situational depressive episode and need not be characterized as clinical depression. “It's something a lot of people experience, at least at one point in their lives,” states Dr Miranda Nadeau, a licensed psychologist based in Austin, Texas. Anhedonia can be defeated with consistent effort, but first you may need to pinpoint the underlying causes, so that they can be remedied. There are several plausible reasons why you may not find anything interesting or enjoyable anymore: Feeling burned out and exhausted Feeling easily irritable, being sleep-deprived for a long duration and constant lethargy are some of the symptoms associated with burnout. The most usual form of this healthcare issue is seen in the form of workplace burnout, wherein people work through prolonged hours under immense stress, or carry out a wide range of responsibilities without sufficient breaks or rest. Loneliness and isolation can put us in a depressive state Loneliness While loneliness usually occurs in people who live alone or are isolated from others for extended period, a person can feel lonely even when they’re in a crowd. Loneliness as an emotional state takes root when we’re unable to form true connections with others around us. A constant sense of nothing making you happy within can signal loneliness, and the tendency to shut ourselves to the outside world might spiral us deeper into a depressive state, thus making it a vicious cycle. Boredom We often feel bored and uninspired because we’re wired to adapt to our circumstances – positive or negative – and after we get used to something, we tend to become indifferent to it and fail to derive any further 'happiness boost' from it. While this hedonic treadmill is a common phenomenon for most of us, sometimes this prolonged apathy or boredom towards life events can spiral towards substance abuse, addiction to unhelpful routines, self-harming behavior and even depression. • JOIN US! Sign-up to happiness.com and connect with our caring community • Depression If you’re feeling blue often and each new day begins with a sense of apprehension, or if activities that used to spark joy fail to evoke any emotion in you, this could indicate the start of a depressive episode. Depression is a complex condition, with both mental and physical symptoms. However, the good news is that once diagnosed, depression can be treated, making it possible for one to eventually lead a happy, fulfilling life. How to rebuild happiness: 7 steps While the inability to derive joy from anything is a reason for concern and should be addressed, it’s important to realize that others have been in the same shoes before you and have found their way to happiness once again. So, if you constantly think to yourself 'nothing makes me happy anymore', here are some ideas to help you gradually change this state of mind and feel happier. 1. Get sufficient rest Research reveals a strong link between troubled sleeping and depression, with sleeping disorders present in nearly 75 per cent of adults diagnosed with depression. Sleep disturbances can raise stress levels and anxiety, impacting one’s overall quality of life. “If you keep thinking to yourself 'nothing makes me happy anymore' or 'what’s the point of life', it could be that you are actually in a deep depression.” Indeed, following good sleep hygiene is essential for ensuring good overall health. Some effective sleep hacks include limiting your overall screen-time and consciously shutting all screens at least an hour before bed. Getting good-quality sleep on a regular basis is one of the surest ways to feel better again, according to research. 2. Consult a physician A persistent feeling that nothing makes you happy could also arise from an underlying medical condition or a sudden shift in your usual lifestyle. For example, those who spend more time indoors are likely to be deficient in vitamin D, which is associated with poor mood, depression and other mental disorders. Eating disorders and health conditions like hypoactive thyroid or iron deficiency can result in depressive symptoms and heightened anxiety as well. Talking to your doctor and getting the bloodwork and appropriate tests done can help eliminate these potential underlying conditions that could cause unhappiness. 3. Take care of your body Our food choices affect our mood and health, as revealed from the discovery of the gut-brain axis. Include lots of good mood foods like green vegetables, seeds and nuts, lean meats and prebiotics to improve your mental health and boost your happiness levels. Dehydration is also responsible for blocking the production of serotonin, potentially impairing our ability to think clearly and make us feel tired all the time, and hence it’s important to stay hydrated through the day. Furthermore, engaging in physical activity will also help combat that 'nothing makes me happy' feeling by releasing endorphins, a type of 'happiness hormone' which can boost our stress management abilities. Exercise releases happiness-boosting endorphins shutterstock/Rido In fact, regular exercise can change our brain, in addition to improving heart health and preventing diseases like diabetes. If you can’t access the gym, try mindful running or restorative yoga to introduce the element of mindfulness and relaxation to your daily exercise routine. Starting slow, setting small and realistic goals and being consistent can create noticeable improvements in the way you feel. 4. Re-configure what happiness means to you At this point, you may be ready to take a deeper glance into what elicits happiness for you and adding activities which may uplift your mood. When I find myself feeling unhappy with my life, I look around for clues as to what makes me happy in the first place, and whether I’ve been doing enough lately to achieve or reinstate that feeling. If there are obstacles that prevent you from picking up activities you once used to enjoy, try inculcating new activities that may interest you and help you feel less bored with life. While traveling to explore various cuisines and fitness pursuits are activities that generally keep me upbeat, I found it was connecting with nature in the form of gardening – even in a limited apartment space – that helped keep my spirits up through the stress and anguish I experienced around the COVID-19 pandemic. MORE LIKE THIS: What is Soul Loss and Retrieval? Healing Through a Shamanic Lens When Life Gives You Lemons, Try Lemonading! Feeling Blue or Clinically Depressed? The 4 Things You Should Look Out For Look for ways to incorporate awe in your life. Including 'expressive therapy', or creative expression in the form of making art, music, dance, writing or creative dialog can improve our ability to cope with emotional issues, while helping us form meaningful relationships with others with similar interests. 5. Meditate regularly A daily meditation routine and focusing on your breathwork can help to boost happiness levels, albeit over time and with steady practice. There are several types of meditation you could choose from, depending on the skills you wish to learn from meditation and convenience. “Research suggests that forming meaningful social connections can help you find your way back to happiness.” For example, gratitude meditation could help you bring attention to the good things in your life, enabling you to release negativity. Deep sleep meditation can improve your sleep quality and help you feel well-rested, rejuvenated, and ready to brave the next day with improved energy levels. 6. Reach out and connect “Oftentimes people experience anhedonia and other symptoms of depression when they feel their social connections are weak,” states Dr Nadeau. Research suggests that forming meaningful social connections can help you find your way back to happiness. Utilizing the power of friendships and positive communication is important for our overall life-satisfaction and well-being. RELATED: National Hug Day: 7 Reasons to Embrace More While intimate connections and close ties are important, even weak ties can impact us positively by providing stimulation and a fresh perspective, as researcher Karen Fingerman points out. Connecting with random strangers during the pandemic can help you and others feel less lonely and isolated, making the world around feel like a better place. 7. Talk to a mental health professional If none of these ideas are making you feel better and happier, it’s okay to seek professional help when you’re feeling defeated by life. Reaching out and talking to a specialist can help you take stock of your situation and pinpoint the inherent concerns that require addressing or cognitive reframing. Be it dealing with rejection or hurt, working on self-acceptance, or the need to devise work life balance, a therapist can help you process and resolve the underlying issues when you’ve had that 'nothing makes me happy' feeling for a prolonged period. Takeaway: nothing makes me happy Most of us tend to lose interest in things we used to enjoy at some point in our lives. However, anhedonia takes this inability to enjoy to its furthest limits, wherein one can’t seem to take delight in anything that once used to spark joy within them, such as food, conversations, music, travel, etc. If you find that nothing make you happy anymore, start by identifying and addressing the plausible underlying causes. Focus on getting your physical and mental health back on track and indulging in activities that you previously enjoyed or rejuvenate you now. Try to incorporate one or more happy habits into your routine to gradually combat your 'nothing makes me happy anymore' feeling. However, seeking professional help is essential if you’re struggling to reconnect with happiness on your own. • Main image: shutterstock/fizkes If you're experiencing any of the signs of depression make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you are under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Kindness | Motivation | Learning | Altruism Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

There have been many feel-good health and environmental stories this past month, but you may have missed reading about them in the mainstream press. Ed Gould rounds up his Top Ten positive news stories from the past month to uplift and inspire. February tends to be one of the gloomiest months in the calendar where, in the Northern hemisphere at least, it's usually dark, cold and wet. And with the mainstream news still full of Coronavirus updates, we all need some positive news to brighten our day. Here are our Top 10 uplifting feel-good stories from February. Feel-good news from February: our Top 10 picks 1. Bio-ink used for the first time to 3D print bones Over the past decade, the new technology of 3D printing artificial implants for patients has started to be more widely used. However, Physics World reported in February that a new calcium-rich bio-ink was being used for the first time to make bones that could then be used by surgeons. Portuguese researchers have made what they call a nanocomposite bio-ink which can be 3D printed with the sort of bioactive materials found in real bone structures. It’s hoped that this pioneering new technique will eventually support a range of bone-related treatments. 2. Spanish city makes electricity from unused oranges Seville oranges may be known the world over for being particularly tasty, but the city authorities int he Spanish city have been using them for a purpose other than as a food source. As reported in the Guardian, leftover oranges have been allowed to ferment and create a type of citric acid that, in turn, has derived methane. In a pilot scheme, this gas has subsequently been used to generate electrical power. Some 35 tonnes of oranges were used to generate a clean form of electricity to run one of the city’s water purification plants and now the project may be upscaled to produce more green, orange power! Seville oranges have a new purpose shutterstock/Aranami 3. Coffee-based housing developed in Colombia And now to other food-recycling news. Colombia may be known as one of the world's great coffee producers but ecological engineers in the country have come up with a new use for the crop. Other than drinking it, they’ve developed a low-cost housing solution for many of the poorest people in the country. The coffee husks used to form the walls and roofs of the buildings would normally be seen as a waste product. According to EcoWatch, the start-up firm behind the idea, it has made prefabricated sections of housing which people should be able to put together easily themselves. 4. New German plastic may help to end wastage A newly-developed plastic derived from plant material has been created by a research team at the University of Konstanz in Germany. The material is a type of polyethylene, the most commonly used plastic around the world that’s found in so much packaging. According to Anthropocene magazine, the new plastic is made from land-grown vegetation and micro-oils derived from algae. What marks the material out – other than it not being derived from fossil fuels – is that it can be recycled with a near-perfect efficacy rate. Indeed, the recycling method needs relatively low temperatures, too, something that makes it more energy-efficient than similar processes currently in operation. 5. Mindfulness shown to help combat social isolation, study finds A team at the University of Cambridge’s School of Medicine, led by Dr Christopher Williams, has found that mindfulness and laughter can help to protect people from the ill-effects of loneliness. Social isolation has long been a problem in some quarters of the UK but it has got worse due to the lockdowns that have been imposed in the country. This is why Williams began to look into the issue. His research showed that mindfulness-meditation along with the use of certain technologies, such as robotic pets, could help people to overcome the worst effects of loneliness. According to the academics involved, a combination of educational and psychological interventions appear to be best in this regard. RELATED: Mindfulness vs meditation – understanding the difference 6. Endangered mammal cloned to help ensure its survival A rare species of ferret native to North America has been cloned in an effort to help build up its population numbers in the wild. The cloning took place in late 2020 and used the cells of a black-footed ferret that was cryogenically preserved in the late 1980s. The newly created ferret – named Elizabeth Ann – first went on show in February 2021 once it had started to show normal signs of development. The US Fish and Wildlife Service was involved with the project which will help to boost survival chances of the black-footed ferret. Currently, they only number around 300 in special reserve sites. The black-footed ferret shutterstock/Kerry Hargrove 7. Green tea found to help prevent cancer According to i-News, green tea can help to fight cancer and also prevent it from occurring in the first place. The report into the beverage was focussed on the ingredient epigallocatechin gallate (EGCG), found in the leaves of green tea. Incredibly, researchers at the Rensselaer Polytechnic Institute in New York discovered that this anti-oxidant helps to prevent the mutations associated with over half of all human cancers. EGCG works by increasing levels of p53, a natural anti-cancer protein found in the body. It’s hoped it can be harnessed to develop new cancer treatments in the future. RELATED: Best teas for bloating 8. Yoga helps to treat migraine headaches, clinical trial finds According to a recently conducted clinical trial, migraines are treatable if yoga and mindfulness-based stress reduction (MBSR) techniques are followed. Rebecca Erwin Wells, associate professor of neurology at the Wake Forest School of Medicine, said that her research showed these non-drug-based treatment methods were extremely successful in the majority of people. “Mindfulness can help people to find new ways of responding to stress, a commonly reported trigger for migraine headaches,” she said. In the trial, 89 adults with a history of suffering from migraines were assigned yoga exercises and MBSR sessions over eight weeks at random. Yoga can help reduce headaches shutterstock/GingerKitten 9. Carbon-neutral shipping to become a reality earlier than expected The Danish shipping company, Moller-Maersk, has been at the forefront of making the world's cargo container transportation system greener. The company has said it aims to be carbon neutral by 2050 including the adoption of zero-carbon container shipping by then, a technology that does not currently exist at any scale. That said, according to a report in the Financial Times, the shipping giant will launch its first carbon-neutral vessel within two years, some seven years ahead of the target it had set for itself. 10. Simple prostate cancer test developed A report in Science Daily suggested that prostate cancer could become much more easily detected in the future thanks to a new technique. Instead of needing to rely on an invasive biopsy, researchers from the University of Michigan have come up with a way of detecting the disease from a urine sample. It’s hoped that this will lead to an increase in the numbers of people being tested for prostate cancer, thereby enabling many more earlier interventions. • Main image: shutterstock/Alex Yuzhkov 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 Positive news | Nature | Biology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

In the need for some feel-good news? Ed Gould shares his Top Ten round-up from the past month, from amazing seaweed water pods to a new alternative for coffee waste... 1. Mindfulness centre of excellence to open In an exciting bit of positive news for mindfulness fans, the University of London announced in April that it would open a centre of excellence in mindfulness in 2019. Academics believe it will bring together researchers from a wide range of disciplines to share ideas, with the goal of increasing the level of scientific evidence for all sorts of mindfulness-based practices. The university president said the centre would lead to world-leading research that would have a real impact on the global mindfulness debate. RELATED: 7 mindfulness tips for staying engaged 2. Seaweed drinking vessels set sail at the London Marathon! The organisers of the London Marathon have to deal with thousands of single-use water bottles (which, of course, can be an eyesore as well as an environmental headache). At this April's race, however, drinking pods derived from a biodegradable material were used for the first time. Now expected to be the norm, the use of seaweed-based drinking vessels could run and run... and run! Both completely edible and flavourless, the pods simply break in the mouth, releasing the fluid within. Smart stuff! .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Water works: these pods could reduce plastic bottles 3. Could plastic help in the fight against climate change? OK, so plastic is rarely the source of a good news story, but this April, reporters at The Science Times bucked this trend. According to them, research at the Chinese Academy of Sciences' Institute of Metal Research has shown how certain plastic crystals can be harnessed to provide a refrigerating effect. If it works out, then the energy consumed by chiller cabinets, fridge-freezers and air-conditioning units could be vastly reduced, thereby helping to lower carbon-emitting fossil fuel usage. 4. Mother of pearl could be used to help bone repairs A 3D printing technique has been deployed by scientists to make mother of pearl for the first time, as reported in The London Economic. Tougher than many man-made materials, mother of pearl can be manufactured, but it's costly and involves some pretty nasty chemical processes. This new approach means a relatively cheap and safe way of making the material which can be turned into medical applications like artificial bones and implants. It's all down to the research of Professor Anne Meyer from the biology department at the University of Rochester. 5. A surprising alternative to palm oil In good news for anyone who checks their food for palm oil, two Scottish entrepreneurs have come up with a sustainable alternative to this pervasive foodstuff. Their eco-friendly approach is to use waste coffee granules (which are either thrown away or composted locally, at present). Working under the name Revive Eco, the pair are developing a process to extract and purify the oils found in coffee waste, which could then be used in cosmetics, food, and pharmaceuticals. Revive Eco has already gained £235,000 of funding for their idea from the Zero Waste agency in Scotland. Something brewing: could coffee replace palm oil? 6. Breakthrough found in the fight against Parkinson's disease Scientists at the University of Ontario in Canada have found a way to restore movement to patients with advanced stages of this debilitating condition. According to reports from the BBC, the team's brain implantation method has produced results which exceeded all expectations. They hope to turn their approach into a full treatment which will restore both mobility and confidence to sufferers. 7. Proton therapy to be deployed to save memories Using any sort of medical technique inside the brain to fight against tumours is tough. According to BT, this is particularly the case with younger patients but now safeguarding childhood brain activities – including protecting precious memories – will be possible thanks to the use of proton therapies. Already rolled out to adult patients on the NHS in the UK in April, the superior accuracy of the method should be able to help children with tumours to preserve the healthy parts of their brains, thanks to the Danish research which has pioneered the technique. RELATED: The Bright Side – positive news from March 8. Mindfulness is helpful for carers A report in Science Daily stated that the role of mindfulness should not be underestimated when it comes to people caring for others. In research undertaken at the University of Illinois, it appears that practising mindfulness techniques can help those offering care to relax and focus on the important job they're doing. By gaining mindfulness-based cognitive therapy skills, the researchers found that their work with veterans was most useful in reducing levels of stress. Care calmly: being mindful can help those looking after others 9. A huge clean up of Mount Everest has begun According to the Kathmandu Post, an operation to clear much of the rubbish which has simply been abandoned on the world's highest mountain got underway in April. Although other clearance campaigns have operated in the past, this one is on a much larger scale. The operation has already started to clear rubbish from Everest Base Camp but it should go on to remove around ten tonnes of material from the whole mountainside. 10. World's rainforests to be helped by drones According to the Evening Standard, drone technology could make a significant impact on the fight against global deforestation. Of course, trees help to capture carbon dioxide from the atmosphere and store it in their trunks. Therefore, speeding up the process of planting new ones can only help to combat climate change. Helpfully, an Oxfordshire-based start-up has been working on ways to do just that. It has deployed drones successfully in Myanmar to plant new trees in a mangrove forest, a global habitat which has been severely deforested in recent years. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Since the pandemic struck, angling has been reeling in more fans than ever. Dee Marques takes a look at how the mental and physical health benefits of fishing are catching on fast. The past year and a half has brought multiple changes to our lives. For many of us, this period has been a time for reflection, and some have decided to focus on self-care and pay better attention to their health and well-being. Indeed, during the past 18 months, you may have tried different strategies to stay in optimal physical and mental health. Fortunately, there’s always something new to try. And one leisure activity that's gained a whole host of new fans during the COVID crisis is fishing. In fact, according to the Guardian, the number of annual rod licence applications in England and Wales surged by more than 120,000 in 2020 – that's up a huge 15 per cent on the previous year, with a large increase in the number of women and families heading to the waterside. You may have never thought about trying it, but what about giving fishing a go? As August is National Fishing Month, let's discuss this popular leisure activity and discuss the health benefits of fishing – you may be surprised by some of them! Discovering the health benefits of fishing The health benefits of fishing are many and are both physical and mental. Indeed, there are plenty of reasons why spending some time by a lake or the sea trying to fish can nourish us. They include: 1. Life skills and identity support A UK study looked at the impact of recreational fishing in teenagers who took part in a week-long fishing camp. The findings suggest that fishing put to the test important skills, like patience and self-discipline. Outdoor therapies are used to increased resilience, since these activities support identity, self esteem and create a feeling of worthiness. For example, fishing gives us the ability to provide our own food. This can lead to a confidence boost because we realise we can satisfy some of our basic needs without depending on others. Among the psychological health benefits of fishing is confidence and the feeling of mastery; the ability to make progress and develop new skills, which is a critical factor in the development of self-esteem. 2. Reconnection with nature Like other outdoor leisure activities, fishing can help us reconnect with nature and carve a pathway to growth, restore balance, and learn about our inner self. According to nature-deficit theory, the changes in work arrangements and lifestyle mean we’re spending a significant amount of time indoors. Similarly, the biophilia hypothesis claims humans have a natural affinity for outdoor environments, and switching the balance around can address physical and emotional imbalances. 3. Positive mood Mood regulation and/or improvement is one of the key health benefits of fishing. People who enjoy fishing regularly often say they do it because it helps them forget worries, relieve tension and relax. Fishing can be a great family bonding experience This activity allows us to put distance between ourselves, the real world, and the stresses of everyday life. This momentary break leaves you feeling energised to go back to the daily routine, and is a mood booster to help you face life with renewed energy. And being an outdoor activity, you may also get to benefit from the mood-lifting effect of sunshine and vitamin D. Its health benefits include better resistance to disease, a reduced risk of developing bone related conditions and heart disease, mood stabilization and improvement of depressive symptoms. 4. Social connectedness After months of isolation, many of us feel the urge to be around others and satisfy the basic human need of connectedness. Indeed, the feeling of belonging is an important psychological prerequisite according to Maslow’s hierarchy of needs. This is one of the main health benefits of fishing, since the need for social connectedness has been with us for our entire evolutionary history – and has contributed to our survival as a species. “Mood improvement is one of the key health benefits of fishing. People who enjoy fishing do it because it helps them forget worries, relieve tension and relax.” In fact, an active social life is linked to a strong immune system, better cognitive performance and fewer symptoms of depression. A day out fishing can provide an opportunity to spend quality time with friends or family, and can also be a socialisation strategy for introverts or those who don’t like crowds. 5. A space for reflection and healing Although many fishers and anglers enjoy the activity as part of small groups, conversely, fishing can also meet the need for solitude. Sometimes we have a strong need to be alone and process our feelings, and that’s one of the potential health benefits of fishing: it offers the right environment for that kind on inward reflection. Fishing requires focus, and for better or for worse, humans can’t really focus intently on more than one thing at a time. So, while you concentrate on fishing, you allow your brain to put other worries in the back seat. RELATED: The power of silence There can also be a healing element to fishing, as shown by a programme developed in the US to help disabled veterans and those suffering from PTSD. Veterans were taken fishing for the first time, and they reported that the activity helped them manage their emotions and find peace and passion for life. 6. Helps you stay active Sure, you can’t compare a high-intensity gym workout to a morning of fishing. But that doesn’t mean that fishing is a wholly sedentary activity. On the contrary, it can be a great low-intensity total body workout. Think about this: Getting to some fishing spots usually involves walking, carrying your gear, climbing over rough terrain or scrambling over rocks and boulders. Fishing doesn't mean just sitting by the shore doing nothing. You may need to wade into a river, pond or lake, and keep your arms moving by casting and reeling. Climbing over rocks or standing in moving water work the core and leg muscles, as well as testing your balance. So, fishing is perfect if you want to enjoy the physical benefits of staying active but don’t want an exhausting workout. The mental health benefits of fishing are many shutterstock/Andrey Yurlov 7. Stimulates creativity Depending on who you ask, fishing is an art or a science. Whatever the case, it’s never an exact art or an exact science. You’ll have great days and not-so-great fishing days, which will likely prompt you to get creative and think of possible solutions. “You can’t compare a high-intensity gym workout to a morning of fishing, but the activity can be a great low-intensity total body workout.” Maybe you’ll need to change bait, or experiment with different weather conditions or test new spots. Your equipment may break, so you’ll need to improvise and think outside of the box to see if you can fix it on the spot. It’s all a great way of developing creative problem-solving skills. The health benefits of fishing are more than just physical. 8. Improved concentration The great thing about fishing is that you can let your mind wander or you can focus hard on it. If you choose to focus, fishing can help improve concentration skills, which have been so vastly disrupted by the digital world. If you’ve been considering a digital detox, you can start with short detox sessions when you go fishing. 9. Chance to practise mindfulness Fishing can be a great alternative if you struggle with more formal or strict forms of meditation. Although it’s considered a sport, it’s also a hobby and there’s no need to stress about its competitive element. In fact, you don’t even have to fish anything. It can be about being there, enjoying the moment, taking in the fresh air, being in a natural environment and watching the water flow. Indeed, fishing can be an ideal setting to start a mindfulness practice, if you haven’t already done so. And why not consider listening to one of these mindfulness podcasts while you’re out by the water for that added sense of calm? • Main image: shutterstoch/AT Production happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Travelling | Forest bathing | Stress management Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

November was full of feel-good environmental and health stories – but you may have missed them given all the negative news currently in the press. Ed Gould rounds up his Top Ten feel-good news stories from the past month to uplift and inspire. The world appears to have been in short supply of happiness in 2020. That said, November was an unusually positive month for the mainstream media with not one but three vaccine trial announcements in the fight against COVID-19. For some, the pharmaceutical companies' successes were the only stories worth talking about but there were plenty of others for those seeking more positivity in their news feeds. 1. Food scientists develop sustainable palm oil A pair of Canadian researchers have announced that they think they have found a sustainable and healthy alternative to palm oil. Widely used in the food manufacturing industry, palm oil is controversial for many reasons, not least because it tends to be grown on land that was formerly devoted to rainforests. According to Professor Alejandro Marangoni of the University of Guelph, adding certain enzymes to ordinary vegetable fat can make an eco-friendly alternative to conventional palm oil. 2. Mindfulness more effective if it's 'warm' Although mindfulness-based stress reduction has been studied for many years by scientists, a recent study review conducted at Harvard University has found that, overall, a 'warm' approach is better than a 'cool' one. According to Dr Zev Schuman-Olivier of the Harvard Medical School, a warm approach to mindfulness includes and element of self-compassion. He contrasts this with a cool approach which cultivates an attitude of greater tolerance to unpleasant situations. He claimed that mindfulness programmes that focus explicitly on cultivating inner-compassion are more likely to help facilitate sustained behavioural changes in people. Show self-compassion with mindfulness shutterstock/ESB Basic 3. New technique developed for safe asbestos disposal Asbestos was widely used in consumer products and buildings for many years before its awful effects on lungs were fully understood. Disposing of it has always been a difficult and expensive business. Sometimes the safest thing to do has been to simply place it into long-term storage. However, a Wolverhampton-based recycling business has found a way to destroy it in kilns such that it will never be harmful to people ever again. The technique can be scaled up to deal with industrial requirements, according to the firm's chairman, Graham Gould. 4. DNA alteration method takes the fight cancer cells A revolutionary technique has been developed by scientists in Israel, according to a report in the Daily Mail. Professor Dan Peer led a team of researchers at the University of Tel Aviv in their gene editing work. They have made use of the so-called CRISPR Cas-9 gene editing system – developed by Jennifer Doudna and Emmanuelle Charpentier, who won a Nobel Prize for their work – to alter the DNA in mice. This meant that the mice were less susceptible to developing cancers. Professor Peer said that he thought the work would be developed into treatments for humans which could then extend the lives of many people who suffer from tumours. 5. Healthy sleeping is good for your heart Getting into better sleeping habits has long been understood to help with chronic conditions such as depression. However, enjoying a restful night's sleep can also help to combat heart disease. A report in Healthline cited a scientific study that was published in the American Heart Association's scholarly journal. It found that people with good sleeping habits were up to 42 per cent less likely to suffer from heart failure than those with poor sleeping patterns. Crucially, this was the case regardless of any other factors involved with heart health, such as how much or little people exercised. RELATED: Can't sleep? 14 fixes to get a good night's rest Better sleep helps fight heart disease shutterstock/SjStudio6 6. NASA sets out to count every tree on the planet Although deforestation is a big problem in the fight against climate change and wildlife habitat preservation, no one knows how many trees there are on Earth. Added to this picture are some very ambitious tree-planting schemes going on around the world. Therefore, NASA is using its satellite technology and some very powerful supercomputers to try and count every single tree (!) on the planet, beginning in Africa. This figure should allow future generations to establish more accurately how good they have been at maintaining or improving tree stock levels. 7. Diabetes cure may be around the corner According to the National Post, scientists at the University of Alberta have been able to cure diabetes in mice. The team developed a new method for treating the disease which involves stem cells turning into pancreatic cells so that they can produce insulin within the body rather than it having to be injected. Dr James Shapiro, who led the research, said that he believes this technique will translate into a functional cure for diabetes for those living with it. 8. Rare Scottish wildcats born thanks to conservation programme A report in the Daily Record announced the arrival of two Scottish wildcat kittens in November. The critically endangered species is thought to number just 35 in the wild which makes the birth of two kittens – one male and one female – big news for conservationists. The kittens were born following efforts of the Royal Zoological Society of Scotland to breed captive wildcats. It's hoped that released wildcats will help to boost numbers in the wild in projects that are run in collaboration with NatureScot and Forestry and Land Scotland among others. The Scottish wildcat shutterstock/Mark Bridger 9. Biodegradable food containers developed from bamboo In an effort to stop using plastic for takeaway containers and other forms of single-use tableware, a team from Northeastern University in the United States has come up with a new material derived from sugar and bamboo. The use of these natural materials is ideal for the levels of hygiene needed for food products but it breaks down quite straightforwardly within 60 days and can be simply composted. What's more, the new material has been shown to work with solid foods as well as drinks. This is important because so-called green alternatives to plastic – such as cardboard – are often found to be flimsy or soggy, especially when they are used to hold hot beverages. According to a report in iNews, the manufacturing processes needed to make the material are less carbon intensive than those currently used for similar plastic products. 10. Three key factors in happiness revealed by academics According to a report in Science Times, being happy is something that can be more readily attained by focusing on three important factors. The report was based on the work of Emiliana Simon-Thomas, an academic who teaches a Science of Happiness course at the University of Berkley. It stated that boosting social connections and showing more gratitude were two of the most important things people can do to make themselves feel happier. According to Simon-Thomas, the third feeling that people she researches need to have if they want to be happy is one of self-compassion. • happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free 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 Positive news | Mindfulness | Nature | Biology | Biotechnology Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

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

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

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.

While COVID-19 still dominated the mainstream press during August, there were plenty of other feel-good news stories that showed how positive the world can be, too. Ed Gould shares his Top Ten round-up from the past month to uplift and inspire you. You might not have thought it, but August was actually a great month for feel-good news. However, not every news item got the attention it truly deserved, so, if you missed some of these highlights from the last month, then you shouldn't be surprised! From a polio-free Africa to a breakthrough in lung cancer, read on to discover ten great feel-good news stories from August. 1. Africa declared polio-free In an age where the world has come to understand just how important public health initiatives and disease prevention programmes can be to everyone on the planet, it's heartening to know that polio has been finally eradicated from Africa. As the continent has some very remote settlements, it's been hard to rid this infectious disorder. Nevertheless, according to the Financial Times and other media outlets, polio has been all but removed from the whole of the continent. 2. Mindfulness benefits team leadership Practising mindfulness is proven to help combat stress and alleviate symptoms of anxiety and depression. However, according to the Harvard Business Review, mindfulness can also make for better team leaders, too. In an article published on their website, the art of mindfulness was found to help people to live in the moment. In turn, this means leaders can embrace the personal as well as the professional experiences of team members. According to their research, mindful team leaders are better equipped to understand individuals, teams and wider structures in what is known as meta-awareness. RELATED: Mindful behaviour – 13 practical mindfulness tools 3. Northern white rhino thrown a lifeline On the face of it, there are few feel-good news stories about highly endangered species like the northern white rhino. Due to poaching and habitat destruction, there are now no male northern white rhinos left in the wild or captivity. For many, it seemed the end of the line for the species. However, Czech zoologists announced that they have ten viable eggs that they are looking to implant into surrogate mothers. Using in-vitro fertilisation methods, it's now hoped the once terminally endangered species can be saved for future generations. Northern white rhinos shutterstock/Colin Hancock 4. Wildfires may be detected sooner in the future There have been many wildfires in recent years that have caused a great deal of destruction, notably in Australia and California. However, according to Science magazine, a new self-powered detection system may raise the alert that much sooner, helping firefighters to put out smaller blazes before they get out of control. The problem with such devices has been putting them into the field without a sustainable power source. The new detectors make use of the energy derived from swaying branches and could, therefore, run for many years without any maintenance. 5. Yoga is good for your heart as well as your soul Although it's a great way to stay fit and focus your mind, yoga has not previously been found to improve heart health. However, Dr Naresh Sen of the HG SMS Hospital in Jaipur published a paper in August that found blood pressure was much better regulated in practitioners of yoga compared to a sample group. Furthermore, patients with atrial fibrillation problems were found to benefit, too. According to Dr Sen, simply practising yoga could improve heart health, thereby improving the chances of avoiding related incidents like heart attacks and stroke. Yoga could be good for the heart shutterstock/Monkey Business Images RELATED: Yoga for anxiety – discover the benefits 6. Algae turned into footwear to prevent pollution Flip-flops may be useful items to wear when paddling in the sea but they're prone to slipping off and being washed away. Every year, hundreds of thousands of flip-flops become part of the oceans' mountains of plastic waste. According to CNN, a team at the University of California San Diego decided to try and do something about this problem by coming up with a natural alternative that would biodegrade. They found that algae was a good substitute raw material for polyurethane and designed some comfy footwear based on it. Now the plastic substitute may find numerous other applications where a biodegradable alternative is called for. 7. Breakthrough in lung cancer detection announced In a report first highlighted by ITV News, a team from the University of Nottingham, which also had support from St Andrews University, has come up with a new blood test that could make great strides in lung cancer detection. The team reckon the detection of late-stage lung cancer could be improved by as much as a third compared to the current clinical rates. That would make a huge difference for treating patients earlier in what is one of the biggest killers of any disease in the Western world. 8. A museum devoted to happiness has opened in Denmark According to a report by CNN last month, The Happiness Museum has started to attract visitors for the first time. Located in Copenhagen, the museum is focussed on all aspects of what makes people happy and how they can go about making themselves feel happier. One visitor said his visit to the museum helped him to understand his own optimistic and happiness like never before, something that the team behind the project described as the best review they could have been given! Courtesy of The Happiness Musuem 9. Less water for future crops? By manipulating the proteins found in algae and putting them into plants that are grown as crops, scientists reckon they have come up with a way to bring about higher yields without using so much water. Fresh water usage is one of the biggest problems for the environment and farmers needs lots of it during dry spells. The technique has been tried on tobacco plants but it could be used on crops grown for food, too, according to a report in the Guardian. 10. Aussie beer turned into energy source While much of Australia was in lockdown, a great deal of beer that had already been produced was unavailable via pubs and restaurants. However, a wastewater treatment plant, which already makes use of sewage to generate biogas has been doing the same with what would otherwise have become undrinkable beer. The plant is said to have been handling 150,000 litres of beer every week recently, helping to create a sustainable form of gas. Let's raise our glasses to that! ● Main image: shutterstock/Shairaa 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 | Hatha yoga | Nature | Positive News | Healthy habits Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

If you hadn't already heard, podcasts are all the rage. Calvin Holbrook selects eight great happiness podcasts that will enrich your life, boost well-being and help you learn on-the-go. Are you listening to any happiness podcasts at the moment? Learning and improvement around well-being and happiness has until recently been mainly confined to reading self-help books or viewing online videos. But the power of podcasts now means we don’t need to have to focus on watching or reading, instead we can joyfully and simply listen. This advantage means that happiness podcasts are perfect for traveling, commuting or just when you’re out and about walking. Tuning into a happiness podcast is a great new way to learn more about well-being and can also be a fantastic way to boost your happiness if you’re having an off day. The benefits of this new medium mean that podcasts are rising in popularity fast. But don't just take our word for it. Indeed, podcasts as a medium are popping right now. Around 7.1 million people in the UK now listen to one each week: an increase of 24 per cent over the past year. And in the US, nearly one out of three people listen to at least one podcast every month. Our pick of the best happiness podcasts With such a boom, the overwhelming number of happiness and well-being podcasts out there to choose from could trigger anxiety in some of us! So, we’ve done the hard work and rounded up the best happiness podcasts so you don’t have to search for them. Here are eight podcasts in the areas of positive psychology, happiness and self-help that will lift your day and help you learn to be a happier and more rounded human being. 1. Greater Good: The Science of Happiness If you’re like us at happiness.com and put emphasis on understanding the science behind happiness, then the podcast The Science of Happiness is a great listen. A fortnightly happiness podcast from our collaborators over at UC Berkeley’s Greater Good Science Center, as the title suggests, it places importance on science-based insights for a meaningful life. • JOIN US! Sign up to learn more about meditation and mindfulness • In each bite-sized episode (around 20 minutes), the podcast features so-called ‘happiness guinea pigs’ trying out study-backed strategies for a happier, more meaningful life. The guinea pigs test the tips for happiness by making practical changes to their lives and daily routines and then report back on the effects (usually with positive results). Recent popular episodes include ‘making happiness contagious’, ‘facing your fears’ and a fascinating chat with stand-up comedian Margaret Cho who shares some insights into her thoughts around gratitude and time. 2. Gretchin Rubin: Happier with Gretchin Rubin One of the first podcast converts and also one of the most popular, Happier with Gretchin Rubin features the influential and best-selling author of The Happiness Project discussing human life and encouraging her sister – a noted skeptic – to put her well-being tips into practice. The pair’s breezy and humorous nature makes their podcast chats easy to listen to and Happier with Gretchin Rubin covers subjects such as building good habits, improving relationships and developing a happier life. Gretchen draws from her personal wisdom and experiences as well as science to examine how humans can live their lives with greater happiness, creativity and productivity. Rubin has won awards for this cast, proof indeed that it’s one of the best happiness podcasts around today. 3. Nithya Shanti: Spreading Happiness Usually running for between one and two hours (or more), the majority of Nithya Shanti’s Spreading Happiness podcasts are long-players that deserve your full attention. Shanti quit a corporate career in India to pursue his inner calling to be a Buddhist monk. Since then, his experience has led him to share his learnings through so-called “joyful gatherings” across the world. His irregular Spreading Happiness podcast series is a great opportunity to benefit from the best of Shanti’s teachings as it’s a compilation of these global gatherings: elegant teachings on conscious living, and a mix guided meditations, inspiration, wisdom, and story telling. “Tuning into a happiness podcast is a great way to learn more about well-being and can be a fantastic way to boost happiness if you're having an off day.” Recent podcast highlights include 'The Beauty of Agendalessness', 'Power of Presence' and 'Happiness Habits'. Sound quality isn’t always optimal, but you can really feel Shanti’s infectious smile and spiritual strength coming through in his words, making for a wonderful listen. 4. 10% Happier with Dan Harris Another stalwart of the happiness podcast scene is Dan Harris, the presenter who experienced a panic attack live on-air while hosting Good Morning America on TV. It was that experience that led Harris to meditation in a quest to improve his metal health. Meditation worked him so well that he went on to pen a best-selling book 10% Happier, which led to the development of this podcast. RELATED: Panic attacks – 12 tips on what to do when anxiety hits hard Similarly to his book, Harris’ weekly podcast of the same name has a frank and no-BS view towards presenting meditation. Featuring in-depth interviews with mindfulness and meditation major players (the Dalai Lama has even put in appearance), as well as neuroscientists and psychologists, 10% Happier explores meditation techniques and tips on how to train the mind. New episodes are available every Tuesday morning and run up to 60 minutes. 5. Action For Happiness Action for Happiness is a small charitable initiative working to inspire practical action for a happier and more caring society. Presenter Gui Hung fronts the Action For Happiness podcast which features of a variety of guests within the well-being world: happiness authors, scientists and presenters. Borrowing heavily from James Cordon’s Carpool Karaoke sketches, Hung’s Carpool Podcast feature with mindfulness expert Jon Kabat-Zinn recently being featured in the passenger seat to talk about the future of mindfulness. Another reason Action for Happiness makes our best happiness podcasts list is that as well as being able to listen to the audio, you can also watch videos of the experts being interviewed (which works especially well with the Carpool Podcasts!). 6. RuPaul: What’s the Tee? He’s the biggest drag star in the world and a multi Emmy-award winner for his presenting/producing work on hit show RuPaul’s Drag Race, but RuPaul also has a strong interest in spirituality, happiness and self-improvement, that he often discusses with his podcast guests. Usually featuring people from the world of showbiz, What’s the Tee? focuses the chat on their careers, but RuPaul often opens the conversation up to their spiritual and well-being practices, giving a unique insight into the personal lives of these celebrity guests which you can’t find elsewhere easily. RELATED: 8 essential life lessons from RuPaul Charles As well as winning happiness points for its discussion around happiness and making the world a better place, What’s the Tee? is also just LOL funny (and often NSFW). RuPaul’s contagious cackle is reason enough to listen and feel instant happiness. In fact it’s my go-to podcast when I need a pick-me-up, and for that reason alone it makes our list of the best happiness podcasts. 7. Good Life Project The makers of the Good Life Project podcast are on a mission to inspire possibility and connection! Jonathan and Stephanie Fields are the hosts of this podcast which airs twice-weekly. The pair host inspirational and intimate discussions about living life to the fullest and living with meaning with a wide range of guests: from world-shakers such as authors Augusten Borroughs and Seth Godin, musician Liz Phair, professor Brené Brown, as well as everyday guests. RELATED: The 5 best happiness apps to improve well-being Jonathan is a particularly great interviewer with a calm and very listenable voice. Being one of the best happiness podcasts out there, The Good Life Project currently has a back catalogue of over 300 episodes to listen to, usually running for around 45 minutes (which makes them perfect for commutes). 8. Live Happy Now Last but by no means least, this great podcast from the editors of Live Happy magazine features ideas and research on how to develop a happier and more meaningful life. Live Happy Now includes interviews with top positive psychology professionals, well-being leaders and celebrities. The podcasts reflect many of the science-based subjects we discuss in our happiness magazine, with recent podcasts including: ’Embracing slowness’, ‘The importance of self-forgiveness’, ‘Making good habits stick’, ‘Living longer' and 'Happier through kindness'. The tone of this happiness podcast is friendly and light and episodes are digestible at around 30-40 minutes. There are over 200 episodes online to listen to and you can explore the podcasts by categories such as happiness, work, inspiration and science. ● Have you already enjoyed some of these happiness podcasts? We'd love to know which are your favourites and the difference they have made in your life! Share in the comments below! happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Gratitude | Motivation | Jon Kabat-Zinn | Self-help | Music Written by Calvin Holbrook Calvin edits our online magazine and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.