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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.

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.

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 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.

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.

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.

One seemingly simple question that most people wonder is: 'can we choose our happiness?'. Sonia Vadlamani explains how we can indeed cultivate happiness consciously by following the 10 keys to happiness. Sometimes it’s difficult for us to feel happy, be it because of the unrealistic standards of beauty and perfection we impose on ourselves, or the negativity we surround ourselves with. It could also be due to the fear of failure embedded deep within our subconscious, or our inability to form friendships and meaningful communities as we grow older. There are several unhelpful habits or tendencies we ingrain that can make us miserable and unhappy. Thankfully, researchers maintain that it’s possible to intervene and cultivate happiness through will and a proper framework. By following the 10 keys to happiness, you could maximize your potential for a lifetime full of joy and contentment. Happiness means different things to different people. The interesting news, however, is that our happiness is not set in stone. In her ground-breaking book The How of Happiness, researcher Sonja Lyubomirsky points out that while 50 per cent of our happiness is predetermined by our genetic makeup and personality traits, and 10 per cent of our personal happiness is determined by our circumstances and life experiences, about 40 per cent of our happiness can be chosen willfully by us, and depends largely on our daily actions. RELATED: Is happiness genetic? Here's what science says This goes to prove that while we cannot change our genes or predict the future, a significant portion of our happiness can be controlled by us. Unfortunately, our pursuit of happiness – as a society and on an individual level – can become very misguided. Indeed, technological advancements and the pursuit of materialism propagated by media messages may advocate happiness based on our material choices. Psychologist Barry Schwartz addresses this erroneous pursuit of happiness in his book The Paradox of Choice, wherein he points out that the plethora of choices we have available today due to surge in consumerism can do more harm than good, even resulting in conditions like anxiety and depression. The 10 keys to happiness: the ‘great dream’ “Happiness is not something ready-made. It comes from your own actions.”, articulates the Dalai Lama, who is also the patron of the charity Action for Happiness. While everyone’s idea of happiness may be different, Action for Happiness has identified 10 ‘keys’ to happiness, or practices that can consistently lead to a more fulfilling and happier life. While the first five keys to happiness described here refer to our interactions with the outside world (Great), the latter five keys to happiness describe the traits that originate within us and are determined by our attitude towards life (Dream). Outside: daily activities 1. Take care of your body There is an overwhelming amount of research that deems exercise a vital key to happiness and well-being. A Yale study conducted on over 1.2 million Americans concludes that exercise is more important for our mental health than money. You need not run a marathon to be healthy and happy – opt for an activity of your preference that suits your health goals and lifestyle. Indulge in mindful running, unplug from technology with periodic forest bathing, or simply swap escalator commutes with stairs. Keeping fit is one of the main keys to happiness shutterstock/Lordn Eating right can contribute towards better health and happiness too. A balanced diet consisting of whole grains, fresh vegetables and fruit, lean poultry and healthy fats can help you achieve your health goals faster. Opt for foods which promote gut health instead of processed or junk food options for improved mood, better metabolism and to keep disease at bay. 2. Practise mindfulness “We’re happiest when we focus on the present moment, and the least happy when the mind is wandering”, reveals researcher Matt Killingsworth. Mindfulness refers to being in a state of awareness and taking notice of the present intentionally and with complete acceptance. Studies show that practising mindfulness can help manage stress levels, in addition to activating the areas of our brains related to feeling good. Mindfulness can be developed using simple measures – start by paying attention to your feelings and thoughts as frequently throughout the day as possible. Meditation, mindful minute practices, and gratitude journaling can help in expanding awareness as well. RELATED: 7 mindfulness tips for staying engaged 3. Make learning a habit Research by Journal of Happiness Studies revealed that people who work on learning a new skill or honing an existing skill tend to experience greater happiness consistently. Interestingly, learning something new can be stressful and lower your happiness levels momentarily. However, the joy of acquiring or mastering a new skill can fulfill your need for autonomy or being self-directed, thus rewarding you with long-term happiness. “There is an overwhelming amount of research that deems exercise a vital key to happiness and well-being. A Yale study concluded that exercise is more important for our mental health than money.” Indeed, it’s important to find a suitable skill to master, or the right challenge to undertake that’ll allow you to push beyond your comfort zone yet enable you to find your flow state. Researchers also found that skills chosen by you offer better results in terms of improved self-esteem and a heightened sense of connection or ‘oneness’ with others. 4. Indulge in acts of kindness Random acts of kindness are not just beneficial for others – in fact, caring for others’ happiness activates the areas linked to trust, enjoyment and social connection in our brains as well. An experiment involving seven-day kindness activities concluded that kindness is a vital key to happiness, whether extended to people who are close to you, complete strangers or even yourself. Doing things for others can help alleviate social anxiety, improve your mood and prevent illness, thus enabling you to lead a healthy, meaningful life. 5. Make meaningful connections Human beings are social animals, and hence it’s hardly surprising when researchers found that forming meaningful connections and embracing community is one of the core values we associate with happiness. Indeed, the importance of a community as a key to happiness cannot be underestimated. In addition to the safety and support, we also derive the much-needed sense of togetherness and belonging when we find others who have the same values and interests as us. Meaningful friendships are essential for joy shutterstock/santypan Scientists agree that interacting with strangers, thus bolstering our ‘weak social ties’ also impacts our well-being positively. Take some time to connect with those who serve you coffee, your cab driver, or a friendly face you encounter during your daily strolls. Gestures like passing a casual compliment, wishing someone a good day, chatting with an elderly neighbor over a cuppa can make a world of difference to someone who’s been feeling down or struggling with loneliness. Inside: Developing the right attitude 6. Be at ease with who you are Self-acceptance forms an important cornerstone for our mental health and well-being, yet it’s a routine that we tend to practice the least, as revealed in a survey conducted by Action For Happiness. While acceptance was rated as the strongest predictor of life satisfaction and happiness amidst all the other traits and habits, only 5% of the respondents admitted to being kind to themselves and believed that they were perfect the way they were. RELATED: 12 ways to practise self-acceptance Practising acceptance as a habit can be difficult at first, but it’s possible to be good to yourself by shifting your perspective. Indeed, embracing imperfections as your unique traits and acknowledging your strengths –however insignificant they seem – can be a crucial key to happiness. 7. Set vital goals Happiness doesn’t happen spontaneously – it requires planning and action towards pursuing things that matter to us. Goal setting is an important key to happiness, since it forms the outline for the life you envision for yourself. It’s important to set goals to look forward to – not only can proactive goal setting ensure fulfilment of your life ambitions and vision, following an actionable plan and achieving timebound targets using SMART goal setting can boost self-confidence and eliminate stress and anxiety. 8. Develop resilience All of us may have faced hardships, loss and trauma along our way, and since our brains are wired for negativity bias, we tend to remember the adverse events in our lives as compared to the positive experiences. However, by changing our perspective and looking at hardships as stepping stones towards personal growth and success, we can learn to take back power every time we feel defeated by life. Indeed, building resilience can boost positive thinking, strengthen connections, and improve stress management skills. “The importance of a community as a key to happiness cannot be underestimated. In addition to the safety and support, we also derive the much-needed sense of togetherness and belonging.” In fact, researcher Dr Ann Masten describes resilience as ‘ordinary magic’ derived from everyday situations and resources, that helps us adapt better during hardships. There is surmounting scientific evidence that developing resilience as a life skill and finding ways to bounce back from adversities can contribute immensely to our well-being and happiness. 9. Cultivate a positive outlook “Just as water lilies retract when sunlight fades, so do our minds when positivity fades”, states researcher Barbara Fredrickson in her book Positivity. Indeed, research suggests that experiencing ‘upward spirals of positive emotions’ like gratitude, joy, interest etc. more often allows us to counteract the downward spirals of negative emotions like stress, jealousy etc. Gratitude journaling, smiling more often, finding ways to incorporate awe into your life are some easy ways to boost positivity. Learning a new skill can be fulfilling shutterstock/Syda Productions 10. Find meaning in your life Feeling connected to something larger than ourselves or possessing a sense of purpose in life is linked with greater life satisfaction, improved self-esteem, lasting relationships, and a more optimistic attitude. Leading a meaningful life could seem like a complicated process, but you can begin by prioritizing activities that bring you joy and a strong sense of purpose, like volunteering, networking for a cause, or trying to make a difference in others’ lives. The key to happiness here is to understand where your calling lies and set out to follow your bliss. ‘Life Crafting’, or the process of reflecting on your strengths and interests, and aligning them with your vision, passion and desires, can be used as the framework for setting goals conducive to the meaningful life you wish to lead. Round-up: 10 keys to happiness “It is work to be happy”, says psychologist Barry Schwartz. Indeed, there’s more to happiness than feeling good about pleasurable things, but the good news is that it can be cultivated by consistently encouraging the 10 keys to happiness or happy habits listed above into our lives. Instead of trying to implement all the keys to happiness at once, try reflecting on what each individual key means for you, and devise ways to implement them using simple action plan, to be able to lead a rewarding and happier life. 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 in our happiness forum ■ self-develop with free online classes in our Academy Life purpose | Motivation | Positive psychology 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.

Authenticity can seem like a risky venture in the current screen-obsessed age, wherein we constantly strive to fit in and be accepted by others. Sonia Vadlamani explains why it’s necessary to let go of the fear of being judged in order to cultivate an authentic life. Being authentic in this technology-dominated era can be challenging, especially when we’re constantly bombarded with messages of who we ‘ought to be’, what we ‘should’ desire and how we ‘must’ express ourselves. Consequently, many of us have at some point portrayed ourselves as who we think we are or want to be perceived as, rather than representing who we really are. The downside of portraying who we aren’t is that we’re telling ourselves that the real or true version of us isn’t worthy of being seen. This constant fear of being judged or rejected can chip away at our ability to be our most authentic self. Why is it difficult to overcome inauthenticity? As children, most of us were taught by parents, teachers and other shaping forces like society and religion to ‘fit in’ or conform to a prescribed set of rules and practices. As a result, we ingrain beliefs, thoughts and emotions and exhibit behaviors which allow us to ‘blend in’ and be accepted, be it to form connections, find love or pursue success. This need to fit in and do as we’re taught is stimulated by our “Adaptive Self”, which primarily plays the role of helping us function and coexist in the society in a purposeful way. However, in our constant struggle to carve our niche in the society as we balance our inner-selves and our outer aspects, sometimes we tend to suppress or hide our true selves. This can prevent us from activating our “Authentic Self” and living a meaningful life in tune with our values and purpose. What does being your authentic self involve? “Authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we actually are,” states Brené Brown, research professor at University of Houston. Brown has spent decades studying shame, courage and vulnerability. Authenticity can mean different things to different people, but in general it refers to the ability to live by our values, speaking our truth with assertiveness, and developing the courage to allow our true selves to be seen. Authenticity means embracing who you truly are Indeed, authenticity is a fundamental component of happiness. A study by Alex M Wood et al revealed that authenticity is an integral part of well-being. Being authentic can also improve self esteem as well as lower stress and anxiety. 8 ways to be your authentic self Discovering our authentic self is essential for happiness and forming meaningful connections. Reclaiming authenticity involves identifying our core values, letting go of borrowed notions of perfection, and changing our perspective to see vulnerability as an act of courage, instead of something to be avoided. Here are eight practical ways you can take steps to cultivate authenticity: 1. Identify your core values Creating a connection with our true nature is essential for building our authentic self. Start by identifying some values that are fundamental for you: which make you happy and which are the values you cannot absolutely compromise upon? Incorporating visualization meditation into your daily routine can help the process of value identification. For example, some of my core values for a happy and meaningful life are honesty and openness in relationships, kindness and empathy for myself and others, gratitude for the gifts I have in my life, along with constant learning for growth. Indeed, your core values arise from your own expectations, needs and experience, and need not be the same as anyone else’s. “Authenticity can mean different things to different people, but in general it refers to the ability to live by our values, speaking our truth with assertiveness, and developing the courage to allow our true selves to be seen.” Once you list down your core values, break each one down into three actionable steps that will help you live these values better. Since I value honesty and openness in my relationships I try to practise mindfulness, deep listening and forgiveness, so that I can live in closer alignment with my core values. 2. Start making conscious decisions Sometimes, we wade through the day in auto mode without even contemplating if our thoughts and actions resonate with our authentic selves. Try observing yourself keenly to learn more about how you react to challenges, what motivates you, the nature of your social interactions, etc. Notice which behaviors and settings evoke responses from your Adaptive Self, and which of these responses feel authentic to you. Once you’ve spotted the discrepancies between your actions and values, you can utilize this self-awareness to devise conscious statements and actions that resonate with your authentic self. 3. Devise and uphold your boundaries “To free us from the expectations of others, to give us back to ourselves — there lies the great, the singular power of self-respect,” as Joan Didion, the renowned American writer famously quoted. Cultivating authenticity requires us to give up the temptation to appease others and the need to behave in a way that makes us more likeable. Indeed, being your authentic self is not always easy, and living by your principles may require a few difficult conversations, a potential job switch, or even ending a friendship if necessary. RELATED: Uncomfortable truths – how to say 'no' However, by being honest about our boundaries, we’re indicating to our subconscious that it’s OK to not be perfect all the time, thus developing self-validation. Authenticity allows us to share our vulnerability with appropriate boundaries in place, ie, with people who have the same values as you, and those who you feel comfortable with. 4. Instill mindfulness Mindfulness can help you find happiness and contentment in the small joys that each day brings, thus boosting your mood and overall happiness levels. Additionally, being mindful allows you to observe and understand how you feel and react towards various stimuli in your environment. Keeping physical reminders of mindfulness quotes and practising mindful listening are some effective ways to improve self-awareness and slowly cultivate your authentic self. 5. Exercise compassion towards yourself and others Practising self-compassion allows us to be supportive, kind and accepting towards ourselves, in addition to boosting authenticity in relationships. That’s according to researcher Kristin Neff, who was the first to measure the construct for self-compassion. Practising loving-kindness meditation can prove to be an effective tool for reinforcing feelings of connection and kindness with oneself and others, thus aiding the development of one’s authentic self. Practising compassion unlocks authenticity shutterstock/imtmphoto 6. Embrace vulnerability We often shirk away from being authentic due to the fear of being potentially judged or getting distanced from people around us. Start by asking yourself what you are afraid may happen if you put yourself out there in a scenario that makes you feel vulnerable. Next, proceed to imagine what would happen if you avoided expressing your feelings or needs or asking for that raise that you think you undoubtedly deserve. Could the inability to share or express yourself potentially result in depression or self-sabotage? Thereupon, remind yourself why it’s important for you to live your authentic self by overcoming the vulnerability hangover. Further, you can formulate a rational approach or well-devised plan for expressing your feelings and needs, in a way that is in sync with your authentic self. 7. Practise letting go In her bestseller book The Gifts of Imperfection, Dr Brown reveals that letting go plays an essential role in cultivating your authentic self. While Brown’s research on shame and vulnerability largely reveal that most people allow their inhibitions to take over due to the fear of being emotionally exposed, she came across a group of outliers who reacted differently to such potentially uncertain situations. Dr Brown calls these outliers ‘the wholehearted’, and she named this way of living the ‘wholehearted living’. “Cultivating authenticity requires us to give up the temptation to appease others and the need to behave in a way that makes us more likeable.” According to her research, wholehearted living comprises of embracing imperfections and living life to one’s fullest potential, without letting the fear of other people’s opinions affect their beliefs and actions. Being your authentic self requires you to accept that what others think of you is none of your business, and cultivate the courage to let go of thought-patterns and limiting beliefs that no longer serve you. 8. Set goals for constant learning Developing a growth mindset and being open to self-improvement through ongoing learning can help you attain your authentic self at a sustained pace. Your goals need not just be related to the pursuit of wealth and success – in fact, research points out that non-materialistic life goals lead to happiness as surely – if not more consistently – than materialistic goals. An objective as simple as integrating awe into your daily life can inspire you to learn new things about yourself and life around you. Round-up: cultivating authentic self While we are conditioned from an early age to suppress or hide our authentic self, authenticity is essential for building a life that brings us meaning and joy. Examining our true self to develop authenticity can be a long and cumbersome process, but the rewards in terms of greater life satisfaction and improved relationships make it worth the effort. Main image: shutterstock/ESB Basic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

In 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.

Finding peace and quiet in modern times can be a challenge, but the health benefits of doing so – including stress relief and improved clarity – are proven. Meena Azzollini discovers 10 ways in which the power of silence can help to heal your mind and body. We live in an increasingly noisy world. The constant drone of traffic, household appliances, music, television and sounds in public places is disturbing sleep and increasing stress levels for many people. Escaping noise is a modern-day challenge, but doing so could be essential to our well-being: the power of silence is scientifically proven when it comes to the benefits it can offer our minds and bodies. In 2011 the World Health Organization (WHO) released a report that studied the impact of environmental noise from planes, trains and vehicles, and other community and leisure sources. The ten-year study looked at links to health outcomes such as cardiovascular disease, sleep disturbance, cognitive impairment in children, annoyance and tinnitus. It found that in Western Europe alone the total burden of health effects from environmental noise was greater than one million years of healthy life lost collectively each year. This figure does not even include the impact of industrial noise pollution in workplaces. Indeed, modern life is full of noise. There are sounds from the environment and a general lack of quiet that comes with a hectic life. Distractions and interruptions during the day have now become the norm, adding to the noise in our lives. Cultivating peace with calming walks in nature Even sounds we are not aware of – particularly those sounds which we hear when we are asleep – can have a tremendous impact on our well-being. The human ear never goes to sleep and is constantly listening to sound. It is a sensitive organ and while we are deep in slumber, the ear is still picking up and transmitting sound to the brain. The brain receives electrical signals of sound and promptly activates a stress response in the amydgala – neurons responsible for processing fear and emotions – with the immediate release of cortisol, along with elevated blood pressure and heart rate. • JOIN US! Sign-up to get support from our caring community • In fact, studies show that exposure to nocturnal sounds can increase the risk of cardiovascular disease. Long-term exposure to noise can lead to a variety of health issues including high blood pressure, heart disease, sleep problems, tinnitus, and cognitive impairment in children. Furthermore, noise also causes stress, anxiety, depression and fatigue in both humans and animals. Noise expert Bernie Krause says that the incessant sounds of modern day living are making people unhappy and driving them to take sleeping pills and antidepressants. The benefits of silence Our lives are busy, and a few minutes of silence is a rare treat for most people. Many of us don’t get to embrace silence as much as our world has become increasingly digitized and we are more dependent on our devices: many of us are constantly ‘on’. Even conversations with family members, work colleagues, kids and friends do not give us the respite we need from noise. In fact, it just adds to the mental clutter going on in our minds and creates more frustration, anger and an imbalance in our physical and mental health. “Escaping noise is a modern-day challenge but essential to our well-being: the power of silence is scientifically-proven when it comes to the benefits it can offer our minds and bodies.” The obvious answer is to take a break from external noise and internal chatter and aim for some silence and solitude. But, for some people, silence can be uncomfortable and scary as they are left alone with their worrisome thoughts, which can be stressful. For others, the fear of silence can be profound, because they are now used to a noisy world. The power of silence: 10 benefits of cultivating peace Silence is important for our health and well-being, just as exercise and nourishment are. So, what are the benefits of silence and how can the power of silence help us? 1. Stimulates brain growth Two hours of solitude and silence every day could potentially rejuvenate your brain. In a 2013 study scientists exposed mice to three types of sound, including baby mouse calls. They included silence as a control and expected baby mouse calls to stimulate development of brain cells. To their surprise, scientists found that two hours of silence per day prompted greater healthy brain cell growth in the hippocampus – an area of the brain responsible for memory formation, learning, motivation and regulation of emotional responses. 2. Improves sleep and fights insomnia The importance of quiet sleep cannot be stressed enough as it helps restore the body and the mind, and is important for your physical, emotional and cognitive health. Periods of silence during the day can also improve sleep quality and lessen insomnia, highlighted in a 2015 study where older adults practised mindfulness meditation for six weeks. 3. Improves memory Ten to 15 minutes of sitting in silence can boost your memory. The remarkable memory-boosting benefits of quiet contemplation also have positive implications for those who have a neurological injury, such as a stroke, and may release a latent capacity to learn and recall for people with amnesia and some sorts of dementia. A 2014 study on patients with amnesia showed that a ten-minute rest in a quiet darkened room boosted recall from 14 to 49 per cent. The study also found similar results for healthy participants boosting memory recall from ten to 30 per cent. Embrace the power of silence through meditation shutterstock/fizkes 4. Relieves stress Stress can disrupt the natural processes of your body, but taking a break and embracing the power of silence can lower blood cortisol level and adrenaline and relieve stress. • JOIN US! Sign up today and make new friends at happiness.com • In fact, silence is more relaxing than listening to meditative music and just two minutes of silence improves blood circulation and reduces blood pressure to ease tension from the body and brain. Furthermore, when you’re not stressed, your natural biological mechanisms can heal and repair your body. 5. Awakens awareness Silence is not only the absence of sound and speech, it is also refers to the quietening of your ‘monkey mind’ – the relentless stream of evaluative thoughts and emotions that plague our minds. When you learn to quieten your mind with mindfulness and meditation, you will notice a distinct shift in your awareness and sensitivity to the environment around you. 6. Improves heart health Interestingly, moments of silence can also benefit your heart. The American Heart Association says that taking some time out to practise meditation and mindfulness can do wonders for heart health as it lowers blood pressure, reduces stress, and thus lowers the overall risk for heart disease. 7. Improves clarity Taking a moment to breathe, calm your inner mind and get away from noise has the potential to regulate your breath, and do away with stress which you may not even be aware of. When you are not distracted by noise, your brain returns to its default mode and integrates internal and external information “into a conscious workspace,” promoting mental clarity. 8. Boost cognitive resources According to Attention Restoration Theory, spending more time in an environment that is restorative, rather than one which has high sensory input, restores the brain’s cognitive resources. “Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response.” That is why when you take a walk in nature away from urban areas, your stress levels reduce and you feel happier afterwards. A low sensory environment provides the solitude and silence you need, which helps clear your mind, reduce mental fatigue and internal noise, and helps you to rejuvenate and relax. 9. Better decision-making When you're in a noisy environment, it becomes difficult to make any decisions, as your brain is constantly being bombarded with stimuli. But just five minutes of silence not only reduces the stress response of the amygdala but it also releases serotonin, endorphins and oxytocin — known as happy hormones. This restores your well-being and your mind becomes calmer. With that, you can make better decisions as you process information with clarity and awareness. 10. Enhances creativity Solitude and periods of silence allows your mind to wander, which is essential for 'incubation' – one of the four stages of creativity where you let go of what you're working on or thinking of. • JOIN US! Sign up today and make new friends at happiness.com • Studies show that during incubation, even though you're not thinking of any particular thing, there are unconscious processes taking place in the brain, searching for a solution. And it is during this stage that you come up with creative solutions. Daydreaming, taking a walk in nature and good sleep are all wonderful sources for incubation, thus boosting your creative potential. Ways you can enjoy the power of silence Clearly, science shows that silence gives our mind and body a break from the noise of the modern world and brings with it many powerful benefits. So, how can you embrace silence in your life? What can you do to find solitude and instill it into your daily practice? Walk in nature Take a walk in nature for some peace and solitude. Find a park, a walking trail, or go to the woods or the beach to enjoy some time alone, and take in the beautiful sounds of nature, which can help you relax. Meditation There is plenty of evidence of the benefits of meditation, inner peace included. Meditation does not have to be complicated: all you need is five to ten minutes to sit in silence and focus on your breath: gently let go of any thoughts from your awareness. Sacred pauses Sacred pauses are mini-meditations you take during the day when you are involved in a goal-oriented task. Take a break from what you are doing and sit comfortably with your eyes closed. Take a few deep breaths and with each breath let go of any thought or worries and let your body relax. You can do this many times a day to give your mind and body a break from noise and stressful thoughts. Stay in bed an extra five minutes in the morning Wake up early to enjoy the quiet and solitude before the day begins. Bask in the silence, with no particular thoughts as you awaken slowly to the day. These precious moments can set the mood for the rest of the day and give you the boost you need to carry on with a peaceful vibe. Digital Detox Set a day, perhaps on the weekend, to stay away from your digital devices. Although it may sound like an impossible task, keeping away from digital stimulation will help you center yourself and give you the time to attain inner quiet. Practise yoga Yoga gives you the opportunity to shift your focus from your thoughts to the poses you are practising. And as you move from one pose to the other, your mind settles down with every breath that you take. Yoga is known to make you feel calmer as it releases happy hormones, relieving stress and anxiety. The takeaway: the power of silence The World Health Organization has called noise pollution ‘a modern plague.’ And rightly so. Many studies and experts have warned us about the harm that excessive noise causes not only to our health and mental well-being but also to the health of this planet. Not to mention the disruption caused by the noise that goes on in our minds as we stumble through a busy life. Cultivating silence then becomes imperative: there is a power in silence that results in multiple body and mind benefits. Embracing the power of silence does not have to be about the absence of sound, but also about getting away from distracting noises that stimulate your brain and trigger a stress response. Depending on where you you live and your lifestyle, you may find it hard to escape from noise at all. But you can always cultivate a habit to find a few moments of powerful silence and calm in your day. And, as you do so, you should notice a world of difference to your health and well-being. • Main image: shutterstock/Vitalii Bashkatov 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 ■ learn with free online Academy classes Meditation | Mindfulness | Nature | Self care | Retreats Written by Meena Azzollini Meena Azzollini is a health and wellness content writer from Australia. She takes a heart-centred approach to help businesses make meaningful connections with their audience through effective content marketing solutions. You can connect with her at www.meenawrites.com.

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

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 have been plenty of feel-good health and environmental stories in the press during July. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. July was a great month for good news stories. There were, of course, plenty of negative things to pay attention to in the news but that doesn't mean that the month was devoid of positivity and happiness. So, what were some of the happiest news items from the past month? Here's our Top 10 round-up... 1. Hydrogen used to power the Olympic Games The current Tokyo Olympics may have been delayed for 12 months but, according to Euronews, it will be one of the greenest games ever. That's because hydrogen is being used to power the event, a green technology that Japanese engineers have been pioneering. Although not all of the power consumed by hosting the games is derived from hydrogen, the idea is to showcase Japanese technology to the world. It's hoped that hydrogen, as a sustainable alternative to fossil fuels, could help the aviation and shipping industries to become carbon-free in the future. 2. Huge land donation augments the New Mexico wilderness A report in the Associated Press detailed how a donation of land will vastly augment the amount of wilderness that can be preserved in the US state of New Mexico. The Sabinoso Wilderness Area in the north of the state will become about 50 per cent larger than it previously was thanks to the generous donation. The area of nature, which covers part of the ancestral homelands of the Jicarilla Apache people will now become open to the public, since the donated land makes it much more accessible to locals. Elk, mountain lions, turkeys and bears all live in the area and will now enjoy a more protected habitat. 3. Wasps inspire new surgical technique The BBC reported that a team in the Netherlands has been studying wasps to help them come up with a new way of performing keyhole surgery. It seems that the success certain wasp species have with laying their eggs as parasites is ideal for being able to get inside the human body when scaled up. Researchers at the University of Delft have developed a new keyhole surgery method with a novel piece of apparatus that lowers friction on the patient's body. The instrument was only possible because of the observations the team made on the wasps as they laid their eggs. Wasps have inspired a new surgical technique 4. New commercial battery could lead to a green future An American firm, Form Energy Inc, announced in July that it has developed a new form of commercial battery that can store renewable energy until it's needed. Such technology already exists but this usually comes in the form of lithium-ion which has its own environmental cost. However, Form Energy Inc's approach is for a multi-day battery that uses iron-air technology. Capable of being charged and discharged multiple times a day, the company thinks its new batteries are scalable and can be used to help grids store excessive energy until such times when it will be called for. A report in Solar Builder magazine said the method could work without additional costs or sacrificing energy efficiency. 5. Madrid takes action on climate change The authorities in Madrid have decided to plant a forest of trees to help mitigate the effects of climate change on the city. According to Nature World News, the Spanish capital can become unbearably hot in summer which is why a ring of trees will be planted around the city. It is hoped that Madrid will stop trapping heat so much because of the canopy of protection the trees will afford. They will also help to make air quality in the city better as well as providing shade and a means of storing some of the carbon the city creates. RELATED: Forest bathing – 6 science-backed benefits 6. Mussels help to solve the problem of microplastics Plastic waste ending up in the ocean – and the food chain – is a big problem. In fact, smaller particles of plastic are even harder to get out of the world's seas than larger items. However, according to Food Navigator, mussels are able to process microplastics and, what's more, there appears to be no knock-on effect from them so doing. In test conditions, it was found that the sea molluscs could filter microplastics just like they do their main food, plankton. Furthermore, blue mussels effectively trap plastic in their waste which can then be collected much more easily by humans. Mussels could help clear up microplastics shutterstock/Kuttelvaservoa Stuchlova 7. Paralysed man's brainwaves interpreted by a computer It may sound like science fiction, but the brainwaves of people can now be read and interpreted by technology. According to a report in the Guardian, a paralysed man who cannot speak was able to communicate thanks to a computer understanding his brainwaves and converting them into sentences. A neurosurgeon at the University of California, Edward Chang, said that it was exciting to think people are now at the beginning of a new chapter in communication. It's hoped the technique will allow many people who cannot talk or write the chance to express themselves more freely with words. 8. Mindfulness is of benefit to families with children who have ADHD Attention deficit hyperactivity disorder is something that many families have to live with and it can be hard to treat in youngsters. However, a report in WebMD stated that research undertaken at Duke University in North Carolina showed that mindfulness training can help. Interestingly, according to the psychologists involved, mindfulness is not merely of benefit to the child who happens to have been diagnosed with the condition but to his or her family, as well. According to the researchers, mindfulness training helps both the child and the parents to self-regulate their responses to stressful situations. RELATED: Academy – free MBSR course 9. Indians plant millions of saplings A programme in India to plant millions of trees to help fight climate change and prevent desertification may not be unique but its scale is unprecedented. In July, 250 million saplings were planted in a single day, the second time such an astonishing figure has been reached in a single, 24-hour period. What's more encouraging, according to a report in the Independent, is that the survival rate for the saplings is approaching 80 per cent meaning that many of the newly planted trees are likely to make it to maturity, thereby storing lots of carbon that would otherwise be in the atmosphere. 10. Magic mushrooms can help with neural health According to numerous media outlets, including the Metro, a scientific study into so-called magic mushrooms suggests that new neural networks can be forged more easily by those who consume them. The psychoactive fungi help people with neural damage caused by depression to recover, the study suggests. The research was conducted at Yale University and the scientists involved think that the effects are not just profound but will prove to be long-lasting. • Main image: shutterstock/Luc Pouliot 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 | Biotechnology | Nature | Biology 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.

There were plenty of feel-good health and environmental stories in the press during May. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. May marked a change in the fortunes of many countries around the world. Although significant conflict and virus control remained a challenge in many places, there was also a lot of progress being made in others. Indeed, May was full of feel-good news stories. Here are our Top 10 highlights from the past month... 1.Recycling water from air-conditioning units possible As water resources become scarcer, cities in the driest places on the planet will find it harder to replenish resources. However, a new technology has been developed that's able to harvest the water in air-conditioning systems and use what would otherwise simply go to waste. According to Bloomberg, air-conditioning plants are already giving up their water for low-value processes, such as flushing the toilet. The collected water is also being used to water plants and it's hoped that one day the reprocessed water could be made safe to drink. 2. Mindfulness interventions help treat ADHD Attention-deficit hyperactivity disorder (ADHD) is an increasingly diagnosed condition among children but there aren't many treatment pathways. Where medications are offered, a significant minority of youngsters see only limited benefits. However, a report published in News Medical in May stated that mindfulness parenting training can make a big difference. A control group of eight to 16-year-olds were compared with a group who undertook mindfulness-based intervention programmes and one third were seen to enjoy positive effects, according to the research group based at the Radboud University Medical Centre in the Netherlands. RELATED: 7 mindfulness tips for staying engaged 3. Algae used to treat blindness A new medical procedure using algae has been developed to help restore the sight of people with a form of blindness. According to a report by the BBC, a blind man had proteins restored in his retina that had been grown using nothing more than algae. The report stated that the man realised the therapy was starting to work when he was first able to detect the highly contrasting stripes of a pedestrian crossing. The man, from France, lived with a condition called retinitis pigmentosa, and it's now hoped that others with the disorder will be able to be treated using a similar technique. Algae is being used to treat blindness shutterstock/Chokniti Khongchum 4. Ocean plastics used for vessel's fuel The Manta is a yacht like no other. This catamaran seeks out the many pieces of plastic waste that are floating around in the world's oceans and scoops them up. However, this vessel is much more than a clearing up machine, as reported by Intelligent Living magazine. It also uses the energy that is embedded in the plastic it captures as a fuel source so it can continue its operations. The yacht is the brainchild of Yvan Bourgnon, a former competitive sailor, who reckons the vessel can collect over 2.5 tonnes of waste plastic per hour! RELATED: Sailing the world – 5 life lessons I've learned 5. Land protection targets on track globally According to a report in the Guardian, the world is on track to meet its commitment to safeguarding the land and inland waterways it committed to under the UN Environment Programme. A report published by the International Union for Conservation of Nature stated that 17 per cent of land and inland water ecosystems of the world along with about eight per cent of marine areas had been placed into formally protected areas. The report suggested that a landmass the size of Russia was conserved thanks to the international agreement to commit to more protection. 6. Extinct giant river otter rediscovered In a world of diminishing biodiversity, rediscovering species that were thought to have perished is a joy. To find a large mammal surviving in its natural habitat is even more exciting. And this is exactly what happened in May when a kayaker found a giant river otter hunting in Argentina's El Impenetrable National Park. Sebastián Di Martino, director of conservation at Fundación Rewilding Argentina, said that he had initially been sceptical about the discovery but now simply felt happiness. And rightly so. The thought-to-be-extinct creature had not been seen for over 30 years. A giant river otter shutterstock/OSTILL is Franck Camhi 7. Wind turbine blades soon to be fully recyclable Wind turbines may help with the reduction of human reliance on fossil fuels but this does not mean that they don't come with a carbon cost themselves. One of the main drawbacks has been the blades themselves, which have always contained some elements that cannot be recycled when they come to the end of their working lives. However, the world's largest blade manufacturer, Vestas, has announced that it will soon bring a fully recyclable blade on stream for its clients. The move will make wind-powered electricity even greener than it already is. 8. Vaccine breakthrough in the fight against malaria The world may have become accustomed to Covid vaccines in the recent past but one of the biggest human killers – malaria – remains untreatable by vaccines. However, a team of researchers at Oxford University – the same behind the Covid-19 vaccine being made by Astra-Zeneca – has come up with a treatment for malaria which it thinks is about 77 per cent effective. That's over twice as effective as Mosquirix, the only other approved preventative treatment for the disease. 9. Record for renewable energy set in UK The British Isles constitute a windy location which makes the UK an ideal place for both on-shore and off-shore generation. The first Monday in May, a bank holiday, saw the greatest amount of electricity ever being produced from renewable sources in the country. In fact, wind power alone accounted for a peak of 17.6 gigawatts at one point, which is about half the requirement for England, Scotland and Wales among households and industry, according to a report by Sky News. A wind farm in Lincolnshire, UK shutterstock/John-Kelly 10. 3-D printing technology may help save rare tropical trees It's been around for a while now, but 3-D printing is rarely considered as a technology that can save natural resources. However, a report in TCT magazine suggests otherwise. It states that a new printing technique has been developed whereby some natural hardwoods, such as teak, can be made in a totally sustainable fashion without the need to chop down rare or tropical trees. The system, known as Forust, replicates the grains of natural hardwoods such that they are supposedly indistinguishable from the real thing. • 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 Biotechnology | Nature | Biology | Positive news Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Could ancient teachings the Buddha gave 2,600 years ago help to bring more happiness to our lives? Mindfulness teacher Ulla Koenig thinks so. Veronika Eicher chatted with her about finding happiness and her course, 'The Buddha's Path to Happiness.' The Buddha's Path to Happiness is a five-week course on the happiness Academy shows that covers the insightful teachings the Buddha provided us when it comes to finding our own path to happiness. Creator Ulla Koenig discusses the course, her career, and her personal approach to discovering joy. 1. In your course description you write: 'We can find rest and peace within moments of calm, happiness and clarity.' Did you have any experiences of happiness today? Yes, there were many small moments of happiness during the day. Everyone by itself a small jewel. The smell of the elder in the garden. Touching my son's sun-kissed hair. Having strawberries for breakfast. A five minute chat with a friend. Pearls on a string. Such moments appear, when there is receptivity and calm. Ulla Koenig: your course tutor 2. Do we need to search actively for happiness or does it come naturally to us? We need to reflect on what 'happiness' actually means for us. What is it we are looking for? What do we dedicate our attention, our effort, our time to? Can we create, consume or search for happiness? For me, happiness arises when the circumstances are right. One part of this is the relationship to experience itself, our way of looking. We have a natural urge to explore into our relationship to life. What we realize here is the path for our practice towards more happiness, peace and contentment. A path which at times goes against the very grain of our impulses and habits. What can the Buddha teach us about happiness in the 21st century? 3. In your course 'The Buddha's Path to Happiness' you're guiding people back to experience happiness in their daily life based on Buddha's teachings. Is it possible to adapt 2,600 year old teachings to our speedy, 21st-century life? It's valid to ask whether or not ancient teachings still have something to offer. Indeed, these modern days seem so entirely different from past ways of living. Yet our psyche, our perspectives, and our ways of relating to each other haven't changed that much. "We need to reflect on what "happiness" actually means for us. What is it we are looking for?" We're still experiencing the same challenges and asking the same questions as people did thousands of years ago. We still wish to find peace of heart and mind, happiness and a sense of freedom within the challenges of our day-to-day life. Luckily, the Buddha explored deep enough into all of this to give us some food for thought. Timeless reflections, applicable independent of culture, gender and belief. 4. You work with prisoners, refugees and cancer patients. Do you want to share a special memory you experienced of your meditation and mindfulness work in the last years? What deeply touches me is the relief students feel when they learn through own experience; that there is a set of tools and techniques they can apply anywhere and at anytime to support them. Mindfulness is an immensely versatile tool, which can, with the appropriate care and caution, be adapted to many situations. I've heard the very same expressions from prisoners as from people with special needs. Sometimes it's within the environment of increased hardship and challenge where people are ready to explore the techniques and dedicate time and effort to it. These are also the environments where I have seen the most transformation in people; expressions which then deepened my confidence and gratitude for the practice. Enroll now: The Buddha's Path to Happiness "The happiness path goes at times against the very grain of our impulses and habits" 5. How did you find your personal way of happiness? It was a windy road, which started off with curiosity and a sense of longing for something more than our consumer culture with its narrow sense of right and wrong. When I was I teenager, I strongly questioned the structures, institutions and common views I grew up with. And I started a search for alternatives, with all its challenges and dead-ends. Once I found insight meditation (vipassana) I had a sense of coming closer to what I was looking for. The undogmatic freedom of exploration I found in the teachings of the Buddha. The emphasis of personal responsibility instead of blind belief resonated with me. “We're still experiencing the same challenges and asking the same questions as people did thousands of years ago.” I could link this back to my personal experience of being a mother, a co-worker, a friend, a lover. None of this conflicted or contradicted these explorations. Over the course of months and years I could see how more freedom, more happiness and more skill to meet the challenges grew within. The exploration still continues. I see it as a gift. 6. Do you find time during your daily work to meditate and be mindful? As a mother of two, applying mindfulness in daily life is a very important aspect of practice. Qualities like kindness, compassion and equanimity show their potential then and there. I try to find a healthy balance between time off and on the cushion, enjoying long walks and being in nature. The support of mindfulness reveals itself in the depth of meditation as much as in going shopping in the supermarket with two children or having a meeting with work colleagues. Interested in enrolling on The Buddha's Path to Happiness? Discover more about the course here and sign up. New in: Find out more about Ulla's new donation-based course Mindfulness in Times of COVID-19. Interview by Veronika Eicher Veronika is a freelance writer. She likes to spend her free time working on her dream of a farm. On Instagram she writes about climate crises, nature and sustainable living.

Managing unpleasant symptoms and changing your lifestyle drastically – living with a chronic illness is challenging. But it needn't break you down. James Frew explains how mindfulness and meditation has given him the resilience to thrive while living with a long-term condition... All it took was a fall in the middle of a road to realize something was wrong. It was July 2013 and I'd just returned from a month-long overseas business trip. I was tired, unable to think properly, and was regularly physically sick after eating. But it wasn't until that moment on the road outside the office that I became convinced this wasn't just a severe case of jet lag. The following day, I visited the doctor and so started months of tests, false starts, and inconclusive assessments. It wasn't until January 2014 that I received an official diagnosis of Postural Orthostatic Tachycardia Syndrome (POTS). All the while, I'd been away from work, barely able to leave the house, with my symptoms worsening. Although there was relief in the diagnosis – finally having a name for the ensemble of seemingly unrelated symptoms – it was much more the beginning than the end. Truthfully, it was the start of living with chronic illness and pain. Learning to live with Dysautonomia A lot of people would say that living with a chronic illness is quite an isolating experience. That's certainly how I felt, especially in the first few years of my condition. The symptoms of POTS, a form of dysautonomia or autonomic dysfunction, vary significantly between individuals and fluctuate on a daily and sometimes even hourly basis. For me, unpredictability was, and still is, one of the most demanding challenges to overcome. When in the middle of an extreme flare-up of symptoms, it's difficult to communicate to others how you're feeling, particularly when suffering from the cloudiness of brain fog. For many years, I couldn't work because of the debilitating cognitive effect this had on me. Some people say it feels like having cotton wool in your brain; you're aware there's something there, but it's hard to find clarity in it. James lives with the chronic condition POTS This isn't uncommon for POTS patients, either. According to Dr. Lesley Kavi, Visiting Professor at Birmingham City University and Trustee and Chair of the charity PoTS UK, the most debilitating symptom of POTS “varies very much from person to person depending on the set of symptoms they have. I read many comments that say the brain fog is the worst, but not everyone says this.” This is typical when discussing chronic illnesses. Like the common cold, some illnesses are short-lived and unpleasant; chronic illnesses, though, don't have a known end-point. Although there's no way to say for sure, I'll probably experience POTS symptoms for the foreseeable future. While some people find their condition naturally resolves, Dr. Kavi notes that many, “especially those with inherited conditions that cause [POTS], can have symptoms long-term.” Living with chronic illness Chronic illnesses are generally defined as long-term conditions with no cure. However, there's no one accepted definition of a chronic illness, so its hard to get an accurate measure of how many people suffer with a long-term condition. The US Centers for Disease Control and Prevention (CDC) opts for the term chronic disease, and estimates that six in ten adults have a long-term condition which affects their daily lives. Often, the symptoms are wide-ranging, diverse and unpredictable. As a result, living with chronic illness can sometimes feel like a continual trial. For every positive moment, there are a handful of upsetting, distressing, or frustrating ones. Following the onset of my illness, I found it particularly hard to come to terms with how different my life now was. Even simple things like going out of the house require effort and preparation. “Often, the symptoms are wide-ranging, diverse and unpredictable. As a result, living with chronic illness can sometimes feel like a continual trial. For every positive moment, there are a handful of distressing or frustrating ones.” It's not helped that I tend not to look any different outwardly. The effects of POTS are primarily internal, like a sudden increased heart rate, low blood pressure and digestive issues. This type of condition is usually referred to as an invisible illness, a common trait of many chronic illnesses. As a previously well man in his early 20s when POTS first took hold, most people couldn't see the suffering I was going through. As a result, I was nervous about going out and anxious about how people may interact with me if I need to sit down on a busy bus or train or use an accessible toilet. Most days, I still feel this way. I know I tend to shy away from spontaneity, preferring low-key plans instead. But after so many years living with chronic illness, I've become used to accepting my difference. Meditation to calm anxious thoughts There wasn't an overnight transformation; I didn't wake up one morning comfortable in my skin and ready to take on the world. It was a gradual process over many years, continually chipping away at the biases and thought patterns from before. But I didn't do it alone, either. After reading about a meditation app online, I ignored my misplaced skepticism about the practice and gave it a go. RELATED: Do mindfulness apps work? In the years since, I've spent at least ten minutes a day training my mind to be comfortable with feelings and learning that I am not my thoughts and I'm not defined by my condition. Where I used to spend long periods worrying about what people may think, I've come to accept that these are the musings of an anxious mind concerned about a future that may never happen. This regular practice has also helped me feel connected to others, even while physically alone. James' 'Be more kind' tattoo Although you might never meet them in person, the internet offers a way to connect with other people living with chronic illness around the world. I've spent many hours in the /r/POTS subreddit chatting, learning, and supporting the newly-diagnosed. In fact, the benefits of this type of interaction were confirmed by a 2016 study published in Qualitative Health Research, which found that online communities strengthened relationships, exchanged knowledge, and raised awareness about specific illnesses. Finding ways to manage chronic pain My meditation practice meant that I could focus on the present moment, rather than the future or the past. But is also helped manage the chronic pain caused by POTS in combination with Ehlers Danlos Syndrome (EDS), a connective tissue disorder. The pain still exists, of course, but it is my reaction to it that has changed. Chronic pain is a highly challenging condition to live with. My personal experience hasn't been overwhelming, but an underlying current of long-term pain. RELATED: 9 science-backed benefits of meditation However, it can be extremely debilitating for many people suffering from it. As the mechanisms behind this agony aren't yet understood, treatments are variable, and some find them ineffective. Still, there's growing evidence, like the meta-study published in the Annals of Behavioral Medicine in 2016, that a regular meditation practice can help make living with chronic illness and long-term pain more manageable. Coping with mental health and chronic illness Meditation is just one technique I've come across to ease the difficulty of living with chronic illness. As Dr. Kavi points out, "it can be a challenge to cope with the fluctuations; some people don't need help with [their] mental health, some gain benefit from psychological therapies including CBT [or] mindfulness, and some have medication." Although mindfulness has been the most successful for me, it didn't happen in isolation. Not long after my diagnosis, I was prescribed SSRI-based anti-depressants to help manage my mental health. Alongside this, I took a Cognitive Behavioral Therapy (CBT) course and followed that up with counseling. “There's growing evidence that a regular meditation practice can help make living with chronic illness and long-term pain more manageable.” Everyone's experience is different, but the key to living with chronic illness is to do what's right for you. These therapies and techniques were effective for me, but they might not be for everyone. You may find it's worth exploring your options with a healthcare professional. Working around your condition In an alternative world, we might be able to spend our days living with chronic illness, managing experiences at our own pace. But in many cases, there's still a financial imperative to work. Alongside this, after a few years of relative monotony, I wanted to have something practical to achieve. But, given the unpredictable, long-term nature of chronic illness, most don't feel able to return to full-time employment in an office or workplace away from home. There are alternatives to explore, though, even if they are less conventional. James is proof you can thrive with a chronic illness Some people turn their hobbies into a part-time business, allowing them to bolster their finances without the pressure of working all the time. This was the approach that led to my return to work. Writing started as a hobby before becoming part-time job, and then, years later, a career. But that's far from the only way to earn while living with chronic illness. If you do feel comfortable returning to an office, it's worth finding an understanding employer to accommodate the adjustments you need. The important thing is to do what you feel comfortable with, and at your own pace. Over the years, my illness has given me a chance to connect with my body in a way I'd never imagined. While the struggle is real, I've come to accept that this is who I am now, and in many ways, I'm better for it. After almost a decade, living with chronic illness is still a work in progress. My experience evolves each day, but so do I. For every setback, I have an opportunity to learn from it. For each day spent recovering from the onset of symptoms, I find comfort knowing that tomorrow may be different. 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 Resilience | Acceptance | Courage Written by James Frew James is a freelance writer based in the UK with a focus on consumer technology, mental health, well-being, and sustainability. When not writing, he's usually listening to podcasts, enjoying music, or going for a walk. You can find all his work on Campsite.bio and follow him on Twitter.

There have been plenty of feel-good health and environmental stories in the press during April. Ed Gould rounds up his Top Ten from the past month to uplift and inspire. April started to feel as though spring had truly arrived in many parts of the world. Despite the many problems the global population faces, this April was full of optimistic stories and tales of human endeavour. What were some of the best news items that didn't necessarily get the attention they deserved? 1. Gardening reduces stress levels, according to a new study According to a report by Sky News, gardening even just once or twice a week reduces feelings of anxiety and stress. The Royal Horticultural Society (RHS) commissioned a survey to find out how much gardening was found to relax people. As most gardeners know already, it can be an absorbing hobby and relieve stress. However, the survey discovered that the impact is more dramatic than many had previously thought. In fact, the findings from the RHS suggest that gardening is just a good a stress buster as running or cycling vigorously. RELATED: The 7 mental health benefits of gardening 2. Reefs to be better protected thanks to ecologically sound sunscreen One of the principal ingredients in sunscreens is zinc oxide. This compound is harmless to skin and also offers a high level of protection against the sun's powerful rays. However, it is often derived from natural sources found within coastal reefs. Thankfully, research at Imperial College London and Sheffield University has been ongoing to synthesize the production of zinc oxide. In April, these universities jointly announced they had developed a new technique which means this is now possible, helping to safeguard delicate marine environments for years to come. 3. Peer anxiety drops away in middle age, study finds A British survey of some 2,000 people found that people are much less anxious about what others think of them, on average, when they reach the age of 46. The study results were reported in the Independent and demonstrated that British people were able to stop being so concerned about how others perceived them by this age, suggesting that they were more content in themselves. In fact, 72 per cent of the people who responded to the survey reported that they were unapologetically themselves in their mid-40s without being held back by feeling they needed to conform so much. Brits are more self-assured in their 40s shutterstock/Olena Yakobchuk 4. Microplastic trap could help to clean up waterways Rivers, lakes and oceans all suffer when plastics are dumped in them. As well as taking a long time to break down, plastic products often release tiny particles as they do so. In turn, these are often ingested by marine life and therefore enter the food chain. New Atlas reported in April that a team at Hong Kong Polytechnic University had shown that a common bacterium can be used in a biofilm to capture these microplastics. It's hoped that the trapped material can be recycled – just like conventional plastic. 5. Traumatic memories can be weakened by new therapeutic model Science Daily reported in April that research in Texas was helping patients to overcome their most traumatic memories in a new way. The idea, as published in the academic journal Nature Neuroscience, is to reactivate hurtful or problematic memories so that therapists can either reframe them or help them to disappear completely. The approach helps to eradicate deep-seated fears which can already be treated at the moment but which often bubble up back to the surface over time. It's hoped that the method will create a more effective treatment pathway for those living with conditions such as post-traumatic stress disorder. 6. New rainforest natural reserve formed in Belize A 230,000-acre rainforest site in the central American country of Belize has been turned into a natural reserve thanks to a coalition of international organisations and local groups. It's hoped that the privately managed area of rainforest will serve to protect unknown numbers of species including the area's top predator – the jaguar. The Rio Bravo Conservation Management Area is part of a rainforest that stretches into Mexico and Guatemala, as well as covering much of Belize. The main aim of the project is to protect the area from deforestation, according to Science Times. A toucan in a Belize rainforest shutterstock/Ondrej Prosicky 7. Mindfulness interventions among students reduce stress, trial finds According to PsyPost, even relatively short mindfulness interventions among students will be of benefit to them in coping with psychological stresses. A trial among undergraduates found that brief periods of meditation were useful for all types of students. The trial focussed on Brazilian students and was published in the BMC Psychology journal. The study centred on students with no prior experience in mindfulness or meditation and studied their responses to 30-minute guided mindful meditations over a short, three-day period. RELATED: Mindfulness vs meditation – what's the difference 8. Healthy guts improve wisdom and fend off loneliness Gut health has long been known to have a physiological effect on people, perhaps impacting positively on their immune system. However, an interesting new study conducted by scientists at the University of San Diego has discovered that people with good gut health – a diverse amount of healthy bacteria in their digestive tracts – will often feel they are wiser, something that tends to present as feeling more satisfied in their life. Conversely, people who have poor gut health will often feel more socially isolated. It's thought that microbial diversity in the gut can have a profound effect on people's brain physiology. RELATED: How to heal your gut – 11 ideas to restore belly health 9. Chile to begin exporting green energy Although many countries have greener electrical production today than ever before, some – like Chile – are going even further. While major economies tend to have a mix of fossil fuel and renewable energy, Chile is already highly advanced with solar-powered technology, largely thanks to the amount of clear sunlight the country receives. According to the Financial Times, this has led the nation's energy companies to start thinking about how it might export its green energy to neighbours. Chile hit its 2025 target for renewable energy production five years early in 2020, and is still investing heavily in solar power, showing what can be achieved in a relatively short period of time. Thousands of solar panels in Chile's Atacama Desert shutterstock/abriendomundo 10. HIV vaccine is on the horizon The world has become accustomed to virology and vaccine efficacy in recent months but for decades there has been no vaccine available for HIV. However, the latest research is showing promising signs that a vaccine for HIV may soon become a reality. The International AIDS Vaccine Initiative and the Scripps Research Institute in California have been working on one, according to ABC News. At the clinical trial stage, the vaccine is showing all the signs of success – early findings indicating that it could be successful in as many as 97 per cent of cases. The trial is ongoing but researchers are hopeful that a breakthrough may occur when their final data is published for review. • 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 Biotechnology | Nature | Biology | Positive news Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

The companionship and mental health benefits pets bring is widely known, but did you know the healing power of pets extends to physical relief as well? Ed Gould discovers five key health benefits that our furry friends can bring. What is it about pets that make them so therapeutic? It's a question I've asked myself before, having benefited from family furry friends and from spending time with other people's pets too. You might have posed the same question yourself. After all, animals are now routinely used in geriatric homes and hospital wards to lift people's spirits. So, if the health benefits of pets are known to professional caregivers, then the healing power of pets should not come as a surprise in domestic situations. Pets will often show signs of grief if they're separated from owners and sometimes display even deeper connections, such as knowing when we're in pain or danger. Of course, one of the key parts of the curative power of pets is that they love us in an unconditional way that human relationships rarely achieve. So, what does the latest research tell us about the health benefits of having a pet around the home? The healing power of pets: what science says Scientific research into the healing power of pets has been ongoing for decades. Most new studies focus on just one or two health benefits of pets but many researchers would agree that the advantages of pet ownership are multi-faceted in terms of healthcare. Let's take a look at some of the latest research. 1. Stress reduction and pet companionship Many pet owners would gladly admit that spending time with their animal helps them to relax and keep things in perspective. Returning from a tough day at work to a welcome from your pet – which really doesn't care about work stress – can help you to instantly calm down. Therapy dogs are used in hospital wards shutterstock/Monkey Business Images A 2019 study into animal interactions and stress conducted at Washington State University found that students were much more relaxed if they interacted with animals prior to taking their exams. Most reported a heightened state of tension that was relieved when they spent as few as ten minutes with animals. Pet owners can expect even better results due to greater levels of companionship. 2. Lowering blood pressure with pets According to Allen McConnell, a professor of psychology based at Miami University, the healing power of pets is very real – enough to lower your blood pressure. McConnell, who studies the ways humans interact with their pets, says that owning an animal can give people a sense of purpose and belonging that augments feelings of positivity which translates to health benefits. Stanley Coren, a psychology professor and neuropsychological researcher from the University of British Columbia agrees with these findings. “Your blood pressure lowers when you interact with an animal in a friendly way and your muscles relax, too,” he said. Another study in the Journal of Nervous and Mental Disease said that stroking animals – even pet snakes – can help to bring blood pressure down. 3. Heart disease and the health benefits of pets In 1997 American medic Larry Dossey published a literature review concerning the medicinal power of pets. In it, he noted that at that time there were over 2,000 therapy programs in the US using animals to assist people with a wide range of conditions. In particular, he highlighted a scientific study that dated back to 1980. “One of the key parts of the healing power of pets is that they love us in an unconditional way that human relationships rarely achieve.” Conducted by Erika Friedmann of the University of Pennsylvania, it showed that people who suffered from heart disease were more likely to survive for a longer period if they had a pet at home. Following their treatment, people with a pet in their lives to return to had a much greater chance of recovery. In fact, pets were found to be a stronger predictor of survival than even having a supportive family around the individual concerned! 4. Improved mental health Many people with a pet will report that they feel mentally better off for having them in their lives. The scientific research into pet ownership and conditions like depression are mixed, however, with some backing up anecdotal evidence and others showing no significant healing power of pets either way. Stroking a pet lowers blood pressure shutterstockk/Damir Khabirov Certainly, pet ownership can lead to social interactions, especially when walking a dog, for example, which is known to help with conditions like depression and anxiety. According to work conducted by Sandy Branson of the University of Texas Science Center, homebound adults, particularly older people, do get a psychological lift from pet ownership. Her research looked into cognitive function and depression. In it, she found a significant correlation between better mental health and pet ownership among older people. 5. The healing power of pets and hormonal responses According to the aforementioned study in the Journal of Nervous and Mental Disease, touching a pet not only helps to lower blood pressure, but it also boosts our output of oxytocin, a happiness hormone that promotes feelings of trust and relaxation. “People who suffered from heart disease were more likely to survive for a longer period if they had a pet at home.” More widely, dog owners can expect an upturn in immunoglobulin A, an antibody that helps the immune system. Furthermore, a study published in Oxford in 2017 showed that children relaxed better in the company of pets, largely due to a perceived drop in hormones like cortisol which are associated with stress responses. 6. Mindfulness and pet ownership Pets help to keep you anchored in the here and now. Because animals tend not to express feelings of anxiety of what might be or what has passed, they help us to live in the moment, a key aspect of various forms of mindfulness including MBSR, for example. According to an article published by Harvard Medical School, mindfulness can be boosted by dog ownership, especially when you go on a walk together. Dr Ann Berger, a researcher at the NIH Clinical Center in Maryland agrees with this idea. She says that the foundations of mindfulness are based on attention, intention, compassion and awareness. “These are things that animals bring to the table innately that people have to learn,” she says. The takeaway: the healing power of pets However you look at it, pets are beneficial for their owners in numerous ways. In terms of health benefits, our understanding is still ongoing, but few people regret owning one in terms of either their physical or mental well-being. Make sure to give your furry friends some extra attention and reward them for all the health benefits they bring! Main image: shutterstock/Africa Studio 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 ■ learn with free online classes in our happiness Academy Gratitude | Burnout | Stress management Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.