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Genug von negativen Schlagzeilen? Dann lasst uns auf die positiven Nachrichten blicken, denn die Welt ist nicht so schlecht, wie sie aus den Schlagzeilen scheint. Ed Gould hat die Top-Ten des Monats November zusammengefasst. Der November brachte viele positive Nachrichten mit sich. In den Mainstream-Nachrichten fanden sie wenig Beachtung. Generell mag dort der Eindruck enstehen, die Welt wird schlechter und schlechter. Es ist wichtig im Hinterkopf zu behalten, dass es Nachrichten von Katastrophen, Unfälle, Verbrechen und andere schlimme Ereignisse in die Mainstream-Medien schaffen, gute Nachrichten dort jedoch selten gezeigt werden. Wer also nur die Schlagzeilen der einschlägigen Nachrichtensender liest, bekommt ein verzerrtes Bild der Wirklichkeit. Die Welt ist immer noch nicht gut, aber deutlich besser, als uns dort der Eindruck vermittelt wird. Um dieses Bild mal gerade zu rücken, haben wir hier haben einige der positiven Geschichten zusammengefasst, die du möglicherweise verpasst hast. 1. Polizei setzt Achtsamkeitstechniken ein, um Beamte zu unterstützen Laut der Zeitung inews haben fünf Polizeibehörden in Großbritannien ein Achtsamkeitstraining erprobt. Sie wollen damit die Wahrscheinlichkeit auf ein Burnout verhindern und die Mitarbeiterbindung zu fördern. Auf lange Sicht soll mit dem Training Geld bei der Rekrutierung und den Trainingskosten gespart werden. Die Vorteile des Achtsamkeitstraining sollen nun auf weitere Polizeieinheiten ausgeweitet werden. 2. Weltneuheit: Stahl ohne fossile Brennstoffe Obwohl Stahl für viele erneuerbare Energieprodukte benötigt wird, ist er kohlenstoffintensiv und erfordert in der Regel die Verbrennung von Kohle, um genügend Energie zu erzeugen. Wir freuen uns über die gute Nachricht einer Weltneuheit: Ein österreichisches Stahlunternehmen ist in der Lage, seine Öfen ausschließlich mit Wasserstoff zu betreiben - einer sauberen Brennstoffquelle. Laut Manufacturer´s Monthly hat ein Konsortium von Partnern das Projekt zusammen mit EU-Mitteln in Höhe von 18 Mio. Euro entwickelt. 3. Walarten entwickeln sich besser als erwartet Vor nicht allzu langer Zeit war der Buckelwal vom Aussterben bedroht. Die Art bewohnt tendenziell den südlichen Atlantik, ist aber heutzutage auch anderswo anzutreffen, da ihre Anzahl gestiegen ist. Wissenschaftler schätzen, dass die Artengruppe derzeit rund 25.000 Individuen zählt - eine überraschend große Zahl. Naturschützer sind überzeugt, die hohe Individuenzahl zeige den Erfolg von Verboten des kommerziellen Walfangs. Es wird zudem vermutet, dass die derzeitigen Methoden zur Schätzung der Walzahl genauer sind als je zuvor, da sie mit Technologien durchgeführt werden, die sowohl in der Luft als auch auf See eingesetzt werden. Buckel(wal)t sich auf: Naturschutz zeigt Wirkung, die Walart erholt sich shutterstock/Chris Holman 4. Bakterien helfen beim Klimawandel Gute Nachrichten in Sachen Klimakrise: Eine neues im Labor hergestelltes, CO2-fressendes Bakterium könnte helfen, die Klimakrise zu bewältigen. Wissenschaftler haben die DNA eines Bakteriums so verändert, dass es ausschließlich durch den Konsum von Kohlendioxid überlebt. Nach Angaben des Independent haben israelische Forscher das Bakterium E-Coli dazu gebracht, dass es CO2 verbrauchen kann und somit ein für den Klimawandel verantwortliches Treibhausgas reduzieren könnte. VERWANDTES THEMA: Positive Nachrichten vom Oktober 5. Kanada drängt auf umweltfreundlichen Flugkraftstoff Laut Renewables Now hat eine gemeinnützige Gruppe namens Green Aviation Research & Development Network ein neues Projekt gestartet. Es wird von der kanadischen Regierung und der Luftfahrtindustrie finanziert und soll die Versorgung des Landes mit nachhaltigem Flugkraftstoff verbessern. Das sogenannte BioPortYVR-Projekt wird regionale Lieferketten aufbauen, damit Biokraftstoffe im Land hergestellt werden können, ohne auf Importe angewiesen zu sein. 6. Spielen hilft beim Denken Jahrzehntelange wissenschaftliche Forschung hat ergeben, dass das Spielen von Brettspielen, die Denkfähigkeit im Alter bewahrt. Besonders effektiv sind Spiele, bei denen Gedächtnis und Problemlösung im Vordergrund stehen. Im Rahmen der Forschung untersuchten Psychologen der University of Edinburgh über 1.000 Menschen aus der Altersgruppe 70+. Sie wollten Erkenntnisse gewinnen, die sich auf nicht-digitale Spiele wie Bingo, Schach, Karten und Kreuzworträtsel konzentrieren. Dr. Drew Altschul von der Universität Edinburgh fasst die Ergebnisse zusammen: „Diese neuesten Erkenntnisse belegen, dass eine engagierte Teilhabe in jungen Jahren mit besseren Denkfähigkeiten im späteren Leben verbunden sein kann.“ VERWANDTES THEMA: Kognitive Beeinträchtigung: 5 wertvolle Tipps, um Risiko im Alter zu verringern Spiel auf: Schachspielen kann helfen, Denkfähigkeiten zu behalten Shutterstock / Freeograph 7. Ein einfacher Brustkrebstest könnte ein Grundpfeiler sein Obwohl das Screening auf Brustkrebs weit verbreitet ist, haben medizinische Forscher lange nach einer einfacheren und zuverlässigeren Lösung gesucht. Laut The Guardian könnte eine simple Blutuntersuchung die derzeitige Methode ersetzen. Sie kann frühe Anzeichen bereits fünf Jahre vor dem Ausbruch der Krankheit, aufzeigen. Ein Team der School of Medicine der Nottingham University untersuchte dafür das Vorhandensein von Antigenen im Blut. Damit können Vorhersagen über klinische Anzeichen von Brustkrebs getroffen werden, die später sichtbar werden. Die überzeugenden Ergebnisse wurden im November auf einer nationalen Krebskonferenz in Glasgow vorgestell. 8. Neue Hoffnung für gefährdete Gharials In Nepal wurde eine Krokodilart entdeckt, von der nach BBC-Berichten angenommen wurde, dass sie bereits ausgestorben war: Der Gharial. Er ähnelt einem Krokodil mit einer großen Schnauze. Sein Lebensraum ist auf wenige Orte der Erde beschränkt. Die Entdeckung von rund 100 Jungtieren dieser vom Aussterben bedrohten Art war daher für die Naturschützer in Asien ein Grund zur Freude. Ein Mitglied der Zoological Society of London fand die Reptilienbabys im nepalesischen Bardia-Nationalpark. VERWANDTES THEMA: Positive Nachrichten vom September 9. Musik haucht Korallenriffen neues Leben ein Forscher sind seit langem besorgt über die Aussichten für Korallenriffe angesichts der globalen Erwärmung. Jetzt gibt es eine unglaubliche Nachricht: Sogenannte tote Korallenstücke werden durch die Wiedergabe von Klängen über Unterwasserlautsprecher wieder zum Leben erweckt. Australische Wissenschaftler verwenden Klänge eines gesunden Korallenriffs, um Fische zurück zu ihnen zu locken. Dies kann dann das Ökosystem ankurbeln und laut Berichten in der Daily Mail zu einer Wiederbelebung führen. Klingt gut: Musik hilft beim Comeback der Korallen 10. Museen geben Reliquien an australische Ureinwohner zurück Restitutionsaktionen, also die Rückgabe von in Kriegen oder im Kolonialismus unerlaubterweise entwendeten Gegenständen oder sterbliche Überreste, ist heutzutage ein großes Thema im Museumssektor. Leider kommt sie selten vor. In einem bedeutenden Schritt, der dazu führen könnte, dass weitere Museen folgen, hat sich das Manchester Museum entschlossen, Dutzende von Artefakten an die Nachkommen ihrer ursprünglichen Besitzer zurückzugeben. Das Museum veranstaltete eine Zeremonie, bei der rund 40 heilige und zeremonielle Gegenstände an Vertreter mehrerer australischer Ureinwohnergemeinschaften zurückgegeben wurden. Wie Museum Next mitteilte, fiel die Rückführung dieser Gegenstände mit dem 250. Jahrestag der ersten europäischen Reise von Captain James Cook nach Australien zusammen. ● Geschrieben von Ed Gould Ed Gould ist ein in Großbritannien ansässiger Journalist und Praktiker von Reiki.

When Paula Stephens struggled with grief following the death of her son, relief came from an unexpected source – essential oils. Here she suggests six essential oils that can relieve the depression and anxiety attached to grief, and that can boost your well-being and focus. Sometimes, the universe conspires in the strangest of ways. Shortly prior to my son Brandon dying, I became the proud owner of a natural and organic body and bath company. I started to learn so much about natural body products and reveled in putting the products together from scratch myself. Part of my new education was about essential oils, which I hadn't had much experience with previously. I found myself drawn to these scents after Brandon passed. Creating products became my sanctuary from the weight of my grief. Indeed, using essential oils for grief became an unexpected tool in my coping. One of my strongest memories to date of healing scents is of taking a buttermilk bath with a blend of rose, vanilla and grapefruit – heaven! The warm bath water had blended into a delicious mix of buttermilk, Epsom salts and scents. This bath released so much emotional tension from inside me I could almost feel it leave my body. Heaven scent: essential oils can help during grief Sometimes I'd go down to my basement with the essential oils and just start to smell whatever scent called to my emotional needs at the time. I began to notice trends in what I was drawn to and how it made me feel. Indeed, when it came to help healing my grief, there was definitely some mystic magic happening between me and my essential oils. Essential oils: the short and smelly version There's so much I could tell you about the healing power of essential oils and the many ways you can use them. Additionally, there’s the whole blending of them to create even more magic! But for now I will share a short version of what you need to know to start using these essential oils to help with your grief and healing. Essential oils are derived from plants, bark, leaves and other plant/trees preserving their essence, scent and healing properties. The best and easiest way to use them is to either inhale them or rub them on the skin. Only a small amount is required. “I found myself drawn to these scents after Brandon passed. Using essential oils for grief became an unexpected tool in my coping.” When we do this, essential oils combine with our bodies' natural processes to enhance our physical, mental and emotional well-being. Quality matters with essential oils, so buy the good stuff. Luckily, they are generally not very expensive. You should purchase oils that are pure and all natural with no synthetic scents added. The essential essential oils for grief I could give you dozens of options to start exploring, but for now I'm going to stick with some basic oils that should be easily available from any natural grocery store. Additionally, to keep it simple, I'll only list them individually and unblended with other essential oils. But keep in mind that there are many great blends that are packaged for a particular emotion, such as grief. 1. Essential oils for depression and anxiety These two oils are both calming essences. Bergamot Known to reduce tension and help with sleeplessness, bergamot is also an emotional powerhouse helping to release fear, anxiety, depression and support self-love. Lavender This essential oil for grief is one of the most well-known and popular essential oils and one of the few that truly has lots of scientific data backing up its calming effects. Be sure to use natural lavender, not a man-made synthetic. You can apply drops directly to pulse points and put a few drops on your pillow case before you go to bed to help if you can't sleep. Purple reign: lavender is the king of relaxing plants and oils 2. Essential oils for focus and clarity These two oils will help to clear your mind and focus. Peppermint Known for its uplifting properties, peppermint also clears the mind and increases focus. It's ideal for when you can’t let your grief stop you completing an important task. Rosemary This is a popular essential oil right now and for good reason. Rosemary increases both mental function and clarity. Some studies have shown that when it's combined with lavender it can reduce cortisol – the stress hormone. The 8 types of grief explained Holiday grief: 10 tips for coping What is disenfranchised grief? 3. Essential oils to lift spirits These essential oils will help to boost your well-being and manifest joy. Mostly any citrus Grapefruit is my favourite, but you can also use lime, sweet orange or lemon! Citrus is emotionally uplifting and produces positive outward energy. Rosewood Rosewood is known for its anti-depressive qualities and it's also used to reduce headaches and lift mood. On a side note, rosewood trees have been over harvested, so please use with a conscious spirit. Using essential oils for grief In the future I will most likely do a second post listing additional essential oils for grief. The fun part of using essential oils for grief is that you can play around with the oils to find out which work best with your own emotions and body. Enjoy trying these out and let us know in the comments below what works well for you! ● If you're struggling with grief, head over to our forum on grief to chat directly with other members of the community for support. Written by Paula Stephens Paula Stephens, M.A. is the founder of Crazy Good Grief, an organization that teaches positive growth and resilience after the loss of a loved one. Her work is inspired by the personal loss of her oldest son who passed away unexpectedly while home on leave from the Army. Paula is a speaker, yogi and life coach. She's also the author of From Grief to Growth: 5 Essential Elements to Give your Grief Purpose and Grow from Your Experience. Paula is a practicing Buddhist and recently became the first Buddhist Chaplain to work at the county jail where she lives. She's the mother of four boys and lives in Littleton, Colorado.

Researchers are exploring how our everyday thoughts and feelings contribute to our well-being. By Kira M. Newman on behalf of Greater Good Science Center. Last month, researchers from over 60 countries gathered at the International Positive Psychology Association’s 6th World Congress in Melbourne, Australia, to share cutting-edge insights on the science of well-being. Their findings added depth and complexity to our understanding of the major keys to a flourishing life. In Melbourne, we heard about when kindness makes us happier — but also when it doesn’t. We learned how the elderly can be meaningfully engaged in helping others. We discovered many concrete ways to boost our sense of meaning in life, and how cultural differences influence the pursuit of happiness. Researchers also addressed modern obstacles to happiness — from the way we’re hooked on technology to a widespread sense of disconnection and loneliness. RELATED: 11 things to do if you're feeling lonely However, there were several insights presented at the World Congress that stood out to me as new or surprising. Here are some of the emerging pathways to well-being that positive psychology is just beginning to explore, and the exciting potential they might hold. 1. Positive solitude Researchers have repeatedly found that social connection is one of the keys to happiness. And for many of us, feeling separated from other people translates into a sense of loneliness and disconnection. But does solitude have to be a negative experience? Can time alone feed our well-being? Researchers Martin Lynch, Sergey Ishanov, and Dmitry Leontiev at Russia’s National Research University Higher School of Economics have investigated the phenomenon of positive or “productive solitude,” in contrast with the more unpleasant experience of being alone. Productive solitude doesn’t occur because we feel disconnected from others; it’s something that we deliberately seek out. Rather than being lonely or ruminating on negative experiences, we use the solitary time for contemplation, reflection, or creativity. People who experience positive solitude tend to feel more positive emotions — in particular, the low-energy ones like relaxation and calm. According to research by Leontiev, when these people do find themselves alone, they have a greater sense of pleasure and meaning — and less of a sense of void. Alone time: positive solitude shutterstock/phovoir What kind of people enjoy their alone time? Positive solitude seems to come more naturally to those who are more introverted or higher in emotional and psychological maturity. What if you don’t have those traits? We might see more benefit in solitude if we deliberately schedule alone time for doing something we enjoy, for example, or spend our solitary time in the peaceful and welcoming setting of nature. Future research may uncover other ways for all of us to cultivate new attitudes toward solitude so we can appreciate it more — and be happier for it. 2. Feeling active One of the traditional surveys that researchers use to measure positive emotions includes a peculiar statement: “I feel active.” For researcher Sarah Pressman, that didn’t quite seem like a positive emotion — not the way other feelings like “grateful” or “happy” are — so she decided to investigate it further. Past research would suggest that people who experience more positive emotions are healthier in various ways — for example, they have stronger immune systems, exercise more, have a lower risk of heart disease, and even live longer. But what role does feeling “active” play in our health and well-being? A significant one, it turns out. According to analyses by Pressman and her colleagues, feeling active accounted for a sizable portion of the link between positive emotions and different measures of health. (For men, feeling active was the positive emotion that predicted how long they would live.) But feeling active didn’t exactly correspond to how much physical activity people engaged in. “Rather than being lonely or ruminating on negative experiences, positive solitude uses time for contemplation, reflection, or creativity.” In other words, it doesn’t just matter how physically active we are, but how active — how energetic, vigorous, and vital— we feel. That’s a psychological state that researchers should pay more attention to, Pressman believes. The little we know comes from the workplace, where studies have described the phenomenon of “relational energy”: how some people excite and energize us while others leave us drained and exhausted. But what makes us feel active and how else is that beneficial? It remains to be determined who these energetic people are, and whether we can all get happier by boosting the pep in our step. 3. Future-mindedness As we pursue happiness, we often ponder the future — and the kinds of things that will make us feel good tomorrow or next year. Even though our predictions aren’t always accurate, the simple act of contemplating the future might be a key to well-being. According to social psychologist Roy Baumeister, happy and optimistic people tend to think about the future more often than their less-upbeat counterparts. Thinking about the future seems to come in two flavors: First, we dream big and imagine fantasy outcomes; then, we “get real” and come up with pragmatic plans. Future first: daydreaming ahead shutterstock/Ollyy Thinking about the future is useful personally and in our relationships. For example, research suggests that people whose minds tend to wander toward the future develop more concrete goals. And if you’re having a conflict with a romantic partner, looking at it from a future perspective — imagining how you would think about it one year from now — could lead to less blame, more forgiveness, and greater well-being in your relationship. When the process of imagining positive futures (and how to bring them about) goes awry, we may be at risk of mental health issues. Researchers have suggested that faulty future-mindedness — envisioning a darker future for yourself — contributes to depression, anxiety, and other disorders. For this reason, perhaps, many popular therapies — such as future-oriented therapy, hope therapy, solution-focused therapy, and cognitive-behavioral therapy — help clients improve the way they think about the future. If you want to improve your future-mindedness without therapy, another option is to journal about new doors that have opened or might open in your life. RELATED: Gratitude journals – travels to our interior According to Martin Seligman, a pioneer of the field of positive psychology, people and societies themselves may be becoming more future-minded today. We are thinking not just about what we can achieve in the future ourselves, but what we can all achieve together. For the attendees of the World Congress, at least, that means spreading the knowledge and practice of well-being to more and more people, in the hopes of creating a better world for everyone. ● Main image: shutterstock/asife 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

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

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

The structure of work means we learn, ask and (hopefully) improve. But no one teaches us these things when it comes to partnerships. Let's take a look at how we can improve our relationships through our work: it turns out that love is a skill that needs to be learned. The motivation required in our jobs is useful in improving our relationships, as we all yearn for appreciation. That's according to Tony Schwartz, president and CEO of The Energy Project and author of Be Excellent at Anything. Whether this is a simple ‘well done’ or high praise and encouragement, Mr Schwartz quotes researcher Marcial Losada. He discovered that, amongst high-performing work teams, encouragement such as positive feedback outweighed negative by a ratio of 5.6 to 1. This is a lesson that can be taken forward into our intimate relationships, as love is a skill that helps us to learn how to interact, just as we do at work. The ratio of positive to negative interactions needs to stay above 5 to 1 according to John Gottman's research. And, according to the video below, we all have very similar thoughts and expectations about romantic love; we learn it from a very young age, not just from our parents, but also from songs and films. It's something that we continually strive for. Work, in comparison, is often a chore – boring, yet necessary to pay the bills – however, because of the routine involved, it's often considered to be less taxing than maintaining personal relationships. .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%; } Why love is more difficult than work Our jobs are (usually) set out for us in so far as we arrive, carry out our work, and then return home. If we need training, it's provided, if we do something wrong, we are corrected, and when we do something well, we are praised, which increases our feeling of happiness. The video goes on to say that, while at work, we can’t be ourselves, just as our colleagues may put on a persona, and this is a lot simpler than having to be honest, as we need to be with our partners. RELATED: How to show compassion at work When we begin a new job we are shown the ropes: we are sent on training programmes and given manuals to read. Romantic love is a skill which does not have these advantages. Even though some expect that intimate bond of magically knowing what the other is thinking. This can often turn romantic relationships sour as it leads to a lack of conversation and therefore more misunderstandings. Happy days: improve your relationship through your work Weekends often present a problem because, when Friday evening arrives and the working week is over, we must return to our home life. Perhaps it has been a stressful week, especially, as our job might be one of great responsibility. However, often that seems much easier than spending a whole weekend together with our partner. “When we begin a new job we are shown the ropes. Romantic love is a skill which does not have these advantages.” The sexual side can be trying, especially in a long-term relationship, and having to fit into a non-structured environment is often more complicated: our expectations are high, yet without the feedback sessions, insights and training manuals that come with our job, they are harder to achieve. Sometimes, Monday mornings can come as a relief, as it means returning to our structured work life. Improving our relationships: how work ethics can help Employers understand that people are unable to grow and absorb new ideas if they're feeling humiliated or threatened. The best way for them to incorporate information is when work reviews are done with tact; for example, one criticism should be encased in a minimum of seven compliments. At home, we try to improve relationships with our partners, to create more happiness, but seem to lack the ability to teach and learn what the other wants, mainly because it has never been adequately explained. Slamming doors and calling each other names achieves nothing – love is a skill which must be learned. Life's a ball: relationship bliss, the ultimate goal Furthermore, we're much more willing to accept advice or criticism from our boss than from our partner because trying to teach our lover contravenes our image of romantic love. We feel that we should be loved for who we are, through good and bad times and, we feel that happiness and romantic love has nothing to do with education, and so any form of criticism is taken as nastiness, rather than only as healthy behaviour to improve relationships. We rely less on our work than we do on the stability of our home life, especially when children and a mortgage are involved, however, the more we depend on our lover, the more alarming any disappointments become and the further we stray from happiness. What is romanticism and how does it affect our idea of love? According to a talk by philosopher Alain de Botton (video below), romanticism has ruined romance and our conception of romantic love. He challenges the survival of long-term relationships in this world where the culture holds unrealistic ideas of love. The Romantics were late-18th century poets who believed in the concept of soulmates, and that romantic love was our birthright, leading to a partner with whom we would happily spend the rest of our lives not having to discuss or argue, because we would understand each other without words. .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%; } YouTube/The School of Life However, this wasn't the case in the 18th century and it isn't now. Unfortunately those ideas are now deeply engrained in our culture. All other skills we must learn, but love and relationships will magically work if we find the right person. Centuries later, we're still searching for this romanticised form of love to alleviate our anxieties, have someone to share secrets with and to consistently have earth-shattering sex for ever more! We still believe that we can only fulfill our real potential, achieve ultimate happiness and become whole by being one of two. “Love is a skill that is all about learning, over time, about how to be compatible and to help each other to develop and grow.” The Ancient Greeks, Alain de Botton concludes, were nearer the mark when they described a loving relationship as being that of teacher and student, much as we find in the workplace. Love is a skill that is all about learning, over time, about how to be compatible and to help each other to develop and grow. He argues that love is about patience and having the ability to ask questions, such as, “What are the underlying issues of the day that are making this person feel and behave the way they do?" Improving our relationships through hard work Compare this with the simplicity of tools and apps at work that can deliver lots of things we want on demand, making our lives so much easier. Dr Gary Chapman writes that to improve relationships; we need praise and encouragement to maximise our motivation; the same is true both in the workplace and the home. RELATED: The four key factors for a happy sex life The concept of romantic love, leading to improved relationships is enshrined in understanding how others think and relate to each other. There is no manual to follow, only our desire to learn how to improve relationships, loving or otherwise. There is no magic button, only hard work, yet the reward of deep human connection is real and it is one of the keys to happiness. ● Main image: Colourbox.com Written by Guest Author We're happy to publish articles by guest authors that will broaden the perspective and bring new insights. If you're interested in publishing an article here on happiness.com, please contact us.

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

As winter turns to spring, new hope can start to emerge in all sorts of ways. And in March there were plenty of feel good news stories in the media. Ed Gould shares his Top Ten. 1. Eye test may help in the fight against Alzheimer's An article in The Daily Express raised awareness of a potential early diagnostic test for Alzheimer's disease. Prompt intervention can be crucial in controlling this ultimately incurable condition and would help many people to slow down or halt its progression. The newspaper's report stated that not being able to see colours clearly and distinguishing them from one another were two of the tell tale signs of the condition, something which could be made into a simple test that opticians could check for. 2. New study points out the benefits of mindfulness There have been multiple studies into the advantages of practising mindfulness. Another, published this March, came out following research at the University of Bristol. Conducted over four years, 57 medical students were asked to engage in mindfulness for two hours a week plus a daily personal routine of half an hour. Those who took part almost uniformly reported better coping strategies for stress and emotional problems. They also said that they made fewer snap judgements as a result of taking part in the programme, with greater levels of empathy being noticeable, too. RELATED: The Bright Side - positive news from February 3. Babies teach school children about empathy According to a report in The Daily Record, school kids are being exposed to babies by their teachers in an effort to help them understand empathy. One Scottish primary school teacher has been taking her infant, along with two other babies, into classes and allowing pupils to interact with them every couple of weeks. Charlene McClusky, the teacher involved in the empathy sessions, said it helps her pupils to understand different emotions and to appreciate each other's different family situations. While on maternity leave, she has regularly attended the lessons with her son, Calvin, pointing out that the experience is beneficial for her toddler, too. Kids' stuff: babies can help teach empathy to school children 4. Climate change fund set up to help Africa In addition to a $200 billion fund it has set up to combat climate change, The World Bank has set aside money specifically to help African countries deal with this pressing issue. According to several reports in the press, there's been a further $22.5 billion set aside specifically for the continent which will be spent on various projects. Bids for the money will be accepted between 2021 and 2025. The World Bank is currently working with the governments of Mali, Namibia, Uganda, Zimbabwe, Mozambique, Cote d'Ivoire, Kenya and Rwanda to help fight global warming. 5. Global shoemaker boosts recycled plastic The world-renowned trainer manufacturer, Adidas, launched a new line of footwear a couple of years ago which featured a plastic derived entirely from recycled material. In March, the sports brands announced that it was significantly upscaling the scheme due to its success. Indeed, last year, Adidas sold around five million pairs of trainers made from the recycled material. It now says it plans to double production and hopes to shift at least 11 million trainers this year, thereby doing its bit to prevent plastic from going into landfill or the world's oceans. 6. Mushrooms help to prevent dementia Cognitive decline can be staved off if you eat sufficient mushrooms, a new study has found. Fox News reported that the condition of mild cognitive impairment (MCI), which is a forerunner of certain types of dementia, is less likely to occur in people who eat two portions of mushrooms per week. In fact, according to researchers at NUS Yong Loo Lin School of Medicine, people who consume fungi are half as likely to suffer from MCI as those who don't. Mushroom for improvement: funghi could fight dementia 7. Drugs for cancer made cheaper in India The prices of over 40 different anti-cancer have been slashed in India, bringing a great deal of hope to those living with the illness in the country. The National Pharmaceutical Pricing Authority of India decided to take steps which will see an average price reduction of over a quarter. People with cervical cancer, breast cancer, lung cancer and leukaemia should all benefit from March onwards. RELATED: The Bright Side – positive news from January 8. Renewable energy performing better than ever in the UK According to a report in The Guardian, wind and solar energy – so-called green sources of electricity – outperformed coal in the United Kingdom over the last two summers. During those months, when demand for energy is lower than in winter, the UK's remaining brown coal-burning power stations were barely used. The news story came as a result of data published by an Australian organisation that monitors the energy market around the world. Additionally, the UK's green power network also made more megawatt hours of electricity than were produced by burning natural gas last summer, too. Wind of change: alternative power boost in the UK 9. Man living with HIV potentially 'cured' According to the BBC and many other news outlets, a man living with HIV may have been 'cured'. The London-based patient has an undetectable level of the virus following ground-breaking stem cell treatment. Having been diagnosed as HIV positive in 2003, the patient's treatment has proven itself to be successful, something that will offer further hope to millions of people living with HIV around the world. Thanks to antiretroviral medications, people living with HIV can now live a healthy and near-normal lifespan. 10. Brain stimulation can help fight off depression Although chronic depression can be treated in a number of ways including drug therapies, physical activity is often recommended as a way of combatting it. In addition, non-invasive brain stimulation has been shown to help in a new study from King's College London. According to reports in Medical News Today, low doses of electrical stimulation to the cortex can help people who fail to respond to other treatments. The technique used is called trans-cranial alternating current stimulation. Over 6,750 patients comprised the study which drew together data from over 100 clinical trials. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

happiness.com is a new community, magazine and academy focusing on happiness and well-being. Join us as a beta tester and bag some free online courses at the same time. Here at happiness.com, we want to bring happiness into the world. For as simple as this vision seems, it’s also one of the most difficult tasks we've faced. Bringing more happiness to all; making people aware that as a global humanity we can learn, work and share better together. Will anyone believe in our mission? We've been working hard behind the scenes to develop happiness.com. It's primarily made up of three key components – an online community/forum, a magazine packed with articles about happiness and well-being, and an academy, where you can take related online courses. As we approach launch, we're now looking for beta testers to join our happy team and come onboard. Discovering together: become a part of happiness.com What is beta testing? Beta testing is the last stage of testing before a website launches. It's done to try and iron out any issues and bugs. Your role will be to surf the happiness.com site before launch, testing different functions, and reporting those that are not (or only partially) working. It's fun and not too time-consuming – in fact, you can do as little or as much as you want. On completion, you'll need to fill out a feedback form for us. The benefits of being a beta tester Aside from getting an exclusive inside peek inside our great new website, all happiness.com beta testers will be able to take and test some of our well-being and self-growth courses in our online academy – completely for free. Many of these courses usually come with a price tag, so it's a good opportunity to help the happiness.com team but also benefit from learning some new skills yourself. Also, by becoming a beta tester, you'll be helping us to grow the roots of the community. Sounds great! How do I sign up? Thats easy! Just register below. By submitting your e-mail address, we'll choose some of you to assist us (your email will never be sold or passed on). Once our community is ready to be put through its paces, we'll let you know. We’re looking for those seeking happiness and well-being (and those blessed ones who can already call themselves happy!). We look forward to welcoming you to our new happiness community. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. */ Become a betatester * indicates required Email Address * OK, but what is happiness.com exactly? Here's some more information about us to help you decide if you want to become a beta tester and join our community. We know there's no need to spend money to be happy. It’s hard to believe, because we're told differently through advertising every day. We'd like to invite you to take another path with us. Towards yourself, with yourself, but embedded in a supportive community. With happiness.com, we want to build a conscious community, where it’s possible to share experiences in a safe and secure environment. We want to enable each person to find happiness. “Do you know the feeling, when you experience something really nice and just wish someone you love would be there to experience it, too? We all share the desire for others to be happy. We have a common passion to be happy. Happiness is best when it's shared with others.” Julius Dreyer, founder, happiness.com happiness.com: vision and values Each of us has something valuable to share. We want to increase the wisdom of our community, giving everyone the opportunity to shine. How can we achieve this goal? Among others and with these principles: 1. Purpose over person and profit There are many examples of how well-intended movements get lost within even the most subtle of egos or the greed of money-driven stakeholders. happiness.com is neither about the money, nor the fame. We do it out of love and care for all beings and because we strive to make a positive impact. This may sound hard to believe in today's society: someone wants to bring happiness into the world, without making profit from it? But that’s exactly it. And transparency is very important to us. Of course, we too must be profitable in order to be sustainable, innovative and competitive in the surrounding capitalist environment. But happiness.com is not about personal enrichment and profit. Our purpose will always come first before ego and profit. Come together: community is one of happiness.com's 'roots' 2.We do not sell happiness The latest car, a brand new jacket, the latest trendy backpack: we often (incorrectly) believe that we need specific products or services to be happier and more complete. This can also include offers for spiritual help and self-help. At happiness.com we don’t want to suggest anything which won’t make people happier in the long term. One of our goals is therefore not to make you feel something you need to be complete. We will not sell you or promise unrealistic results, and we will always be transparent and honest in our intentions and motivations. 3. Rooted organically, growing mindfully It's easy to be blinded by numbers and to believe that bigger is better. But we at happiness.com start small. On a large scale, it would neither be fun nor would it lead to the profound changes we intend. Like an organism, we want to grow roots before we think of a large tree canopy. We want to grow organically and only spread out rooted. We will become bigger when we’re sure that we as a community can handle it without having to compromise on our intention. 4. Same same but different We're all equally human and everyone is precious. No one is better or worse than the other. With that in mind, we will welcome everyone regardless of who they are or what they've done. happiness.com is not a place to judge, preach, convert or explain to others how to behave. We want to be open-minded, inclusive, and meet on an equal footing. The next Buddha is the Community Thich Nhat Hanh famously said: “the next Buddha may take the form of a community, a community practicing understanding and loving kindness, a community practicing mindful living. And the practice can be carried out as a group, as a city, as a nation.” Amen to that. We think this time has come! People go to retreats, festivals or to a monastery to reconnect with themselves. Well, we think it’s time for an online monastery, where we can learn, practice and share happiness whenever we want to, 24 hours a day, 365 days a year. “For the benefit of all, may all beings be happy.” Julius Dreyer, founder, happiness.com Our roots for a vital community: With the goal of bringing happiness and well-being into the world, we will be working on various root strands at happiness.com. Some we can only show you when their time has come. Other offers can already give you an insight into our future community: 1. The happiness Magazine: One of them is the happiness Magazine. Here you can already read a varied, interesting and scientifically-backed collection of articles. Read the happiness.com Magazine to learn about the latest findings of happiness research as well as articles on topics such as meditation, mental health, relationships, psychology and spirituality. 2. The happiness Academy: We're currently working on the next component of the happiness community. The happiness Academy will be a place for teachers, coaches and mentors put together a comprehensive program of online courses around well-being and happiness. 3. The happiness Community: All of this is embedded in a social network where people can network and share and grow transformative life-style experiences. We want to be a safe place for authentic expression. Our goal is to hit bottom-of-the-soul human happiness and not superficially-packed happiness! We'll begin by exploring the full range of what it means to be human and discovering it together. ●

Research on mindfulness apps is limited, but here's what we know so far. By Kira M. Newman on behalf of the Greater Good Science Center. Want to feel more Calm, get some Headspace, and practice Mindfulness Daily? There are apps for that — hundreds of them, besides the three I just mentioned. These apps make a promise: rather than investing countless hours and dollars in mindfulness classes or mindfulness-based therapy, we can choose to meditate from the comfort of our smartphones. Users are flocking to mindfulness apps in hopes of cultivating kind attention to their own thoughts and feelings, and of reaping the mental and physical benefits that go along with mindfulness. But do they work? What does science say about mindfulness apps? Research began in earnest only about four years ago, and studies are indeed pointing to potential benefits for our stress, emotions, and relationships. The findings may not be as conclusive as app marketers would have you believe — but they do suggest you should at least consider trying one. Digital stress reduction Much of the research so far involves the popular mindfulness app Headspace, which has attracted 20 million users across 190 countries since its launch in 2012. The app’s meditations are voiced by Headspace founder and former Buddhist monk Andy Puddicombe, starting with simple breathing and body scan practices. “Users are flocking to mindfulness apps in hopes of cultivating kind attention to their own thoughts and feelings.” In one 2018 study, researchers tested Headspace with 70 adults. All the participants started by answering surveys about their positive and negative feelings, their stress, and their irritability in the past week. Then, over the course of a month, half the group completed ten introductory sessions on Headspace, while the other half listened to excerpts from Puddicombe’s audiobook about mindfulness and meditation without any guided practice. Afterward, the meditation group was faring much better. According to a second round of surveys, they felt (on balance) more positive emotions and less burdened by external demands, responsibilities, and pressure than the audiobook listeners. These changes happened after just 100 minutes of practice. “This is great news for people that are curious about mindfulness but are worried about having to invest hours and hours of time before seeing any benefits,” says lead author Marcos Economides, who (along with his coauthors) was employed by Headspace at the time of the study. “Such early benefits could provide motivation for casual users to develop a more long-term mindfulness practice.” Do mindfulness apps work? © shutterstock/TeodorLazarev Stress is also biological, leaving an imprint on our bodies that can lead to health problems later in life. Could mindfulness apps affect stress at this level, too, not just in our minds? In another recent study, researchers tested this question while also trying to figure out which aspects of mindfulness education are most crucial. They recruited 153 adults to practice for 20 minutes a day, splitting them up into three groups. One group practiced the mindfulness skill of monitoring, which involves detecting and distinguishing between different sensations in your body. RELATED: The 5 best happiness apps to improve well-being A second group learned monitoring and acceptance, the ability to stay relaxed, welcome thoughts and feelings in your mind, and gently acknowledge them. A third group learned coping skills, like seeing the positive in negative situations and analyzing personal problems. These newfound skills were put to the test at the end of two weeks. In an infamous laboratory experiment, participants had to give a five-minute speech and do math out loud while trained observers gave critical feedback, pointed out errors, and generally exuded coldness and judgment. All the while, the participants wore a cuff to monitor their escalating blood pressure and gave periodic saliva samples that would be analyzed for cortisol, a hormone released in response to stress. “Stress is also biological, leaving an imprint on our bodies that can lead to health problems. Could mindfulness apps affect stress at this level, too, not just in our minds?” Contrary to the first study, participants in the three groups didn’t perceive their stress to be different — after giving a speech or doing tricky subtraction, they all felt similarly anxious and insecure. But their bodies told another story: Here, only the group that had learned monitoring and acceptance had lower systolic blood pressure during the task and lower cortisol afterward. “This study was the first to show that a brief two-week mindfulness training app can change a person’s biological response to stress,” says lead author Emily K. Lindsay, a postdoctoral fellow at the University of Pittsburgh. RELATED: 7 mindfulness tips to stay present When we learn acceptance, she and her colleagues explain, we may be better able to acknowledge but disengage from difficult experiences — like cringe-worthy judgment from others. This study suggests that the benefits of mindfulness aren’t just from improved attention, but from the gentle, nurturing attitude we cultivate toward ourselves. Mindfulness apps under the microscope Less stress isn’t the only outcome we can hope to achieve through our digital contemplative practice. In 2017 researchers conducted one of the only studies that compared a mindfulness app with a traditional, in-person mindfulness class. Here, nurses in residency listened to Headspace meditations or attended a class once a week for four weeks. Ultimately, the app users improved their mindfulness skills — in particular, their ability to act with awareness and not overreact to their thoughts and feelings. They also felt less fatigue and burnout in their caregiving role, compared to class attendees. Several studies have compared participants who used Headspace to those who used another beneficial app, like the brain-training app Lumosity, the organizational app Catch Notes, or a web app with logic problems. After training for 10-20 minutes a day for 10-30 days, Headspace users reduced their mind-wandering, boosted their positive emotions, reduced their symptoms of depression, and became kinder and less aggressive compared to other app users. In one study, though, Headspace didn’t seem to improve people’s satisfaction with life, flourishing in life, or negative feelings. “There is still a lot we don’t understand about how mindfulness works, and how much mindfulness practice is needed for certain benefits to emerge,” Economides says. Mind the app: mindfulness technology © shutterstock/Dean Drobot Another question for future research is how long any benefits last. One of the few studies with a follow-up did have promising results: Compared to participants on a waiting list, people who used the VGZ Mindfulness Coach app for eight weeks — which features a variety of breathing, body scan, visualization, and mantra meditations — became more mindful, showed fewer symptoms of psychiatric disorders, and boosted their quality of life up to four months later. RELATED: Does meditation really work? Here's what science says Meditation apps aren’t just a boon for consumers hoping to learn how to be more present at an affordable price. If effective, they also have implications for workplaces, schools, and even nations, who want to cultivate happier and healthier communities. This is where research on which apps are beneficial, and why, is particularly important. “It's vital that we understand the potential benefits of engaging with such apps, and how these compare to programs that are taught in-person, if we are to have the greatest impact on people’s well-being,” says Economides. ● Main image © shutterstock/Alexander Image Do you use mindfulness apps? Which ones? Let the happiness.com community know what you think of them... Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Research suggests ways to manage your smartphone use so you stay connected to the people around you. By Tchiki Davis on behalf of Greater Good Science Center. By 2016, 77 percent of U.S. adults owned a smartphone. Although they’re just small rectangular objects in our pockets, smartphones are leading to significant shifts in how we interact with the world. Sensationalist news headlines tell us that “smartphones have destroyed a generation” and “social media is ripping apart society.” But what does the research say? Indeed, young people who use electronic devices more tend to experience greater depression and worse mood. And smartphones seem to be particularly problematic for relationships, leading to social interactions that are lower-quality and less empathic. But there are a wide range of ways you can use your smartphone —from taking photos with your friends to envious Facebook stalking — and only some of them are detrimental. So, how do you keep your smartphone from harming your connection to others? These research-backed strategies can help protect your relationships in a variety of social situations. 1. Don’t replace face-to-face interactions with electronic interactions The amount of time we spend using electronic communication has increased considerably since the release of the smartphone. Because we only have a limited amount of time each day, smartphone use can lead us to spend less time with others, which, over time, can drastically and negatively impact our lives. “Smartphones seem to be particularly problematic for relationships, leading to social interactions that are lower-quality and less empathic.” Tchiki Davis Ph.D. Why? Because ample research shows that building strong social relationships is one of the best things we can do for our mental and physical health, and it may be easier and faster for us to build these relationships in person. Engaging in face-to-face social interactions tends to improve our mood and reduce depression. Other activities that involve other people — such as attending religious services or engaging in exercise or sports — also have positive effects on our mental health. Without these experiences, our mental health suffers. The convenience of the smartphone has made it easier to pass up meaningful social interactions. Although only 23 percent of people say they occasionally use their phone to avoid interacting with others, the rest of us may just opt for what’s easy. We may peruse our friends’ Facebook pages instead of asking them how they’re doing. We may opt to watch Netflix instead of going to the theater with friends. For optimal mental health, though, it seems we should choose face-to-face interactions whenever possible. 2. Don’t use your phone when you’re with other people To build those strong, in-person relationships, we also have to be mindful of how we use our phones around others. If you’re with someone and they start using their smartphone, the social interaction tends to be lower-quality. As you’ve probably experienced, it can break the connection, stall a conversation, and make you feel unheard. Most people believe that it’s not OK to use smartphones during social events, and 82 percent believe that smartphone use at social gatherings actually hurts conversations, at least occasionally. Don't use your phone around other people. Image: shutterstock/Damir Khabirov Paradoxically, we continue to use our smartphones. In one study, 89 percent of smartphone users said that they used their phone during the most recent social gathering. And most people believe that their own smartphone use doesn’t take much, if any, of their attention away from the group. To add insult to injury, when we use our smartphones during social interactions, we also diminish our own experience. One study suggested that people who use their smartphone while dining out with friends experience less interest and enjoyment and more boredom than people who don’t. A similar phenomenon was observed in other types of social interactions. “Engaging in face-to-face social interactions tends to improve our mood and reduce depression.” Tchiki Davis Ph.D. We seem to be blind to the fact that using our phones around others can negatively impact our lives, even though we are perfectly aware of the damage when other people do it. So, when you’re tempted to pull out your phone at a social event, try to remember how it feels when someone else “phubs” you. 3. Keep your phone out of sight during meaningful conversations Even refraining from using your phone might not be enough in certain situations. Research suggests that smartphones can be highly distracting, with more than half of Americans saying that smartphones have made it harder to give others their undivided attention. Some research further shows that just having a smartphone present on a table — not even in use — while engaging in a meaningful conversation can reduce the empathy, trust, and relationship quality between the people. Imagine how it feels when you’re pouring your heart out to someone and they don’t really understand you or respond to you — maybe they even glance at their phone from time to time. The ability to be present and listen attentively is key to building trust with others. And if we can’t do that, we risk the health of our relationships — something to remember the next time you’re having an important conversation. 4. Don’t let your smartphone stop you from socializing with strangers A growing body of research suggests that even seemingly trivial interactions with strangers — like chatting with a barista or cashier — play a big role in how socially connected we feel. How might smartphones affect these interactions? Well, to the extent that we are on our smartphones instead of having casual interactions with others, we miss out on opportunities to connect. In one study, researchers found that having a smartphone on hand led people who needed directions to primarily rely on the phone and not ask others for help. As a result of not interacting with others, the people with smartphones felt less socially connected and thus worse overall (even though they got to their destination faster). This suggests that smartphones can eliminate social interactions in small but important ways that could have long-term consequences on our lives. Young people who use smartphones more tend to experience greater depression After spending the last few decades hearing “don’t talk to strangers,” we understandably feel some trepidation about talking to people we don’t know. But choosing to reach out to another human being, in many circumstances, can be extremely valuable for our well-being and theirs. 5. If you’re connecting online, be active We often like to think — or we’ve been told — that social media like Facebook and Twitter can help us connect with others. But it turns out that using electronic devices to connect socially doesn’t work very well, at least not in the short-term. A recent study showed that our mood and feelings of social connection aren’t any better when communicating online than when not socializing at all. In fact, the more a person mainly interacts with others online, the worse their mood and the lower their feelings of social connection. “82 percent of people believe that smartphone use at social gatherings actually hurts conversations.” Tchiki Davis Ph.D. It’s human nature to need connection. So instead of passively surfing online or on social media, which we almost invariably do alone, opt instead to do something that involves the active participation of others. For example, one study found that high schoolers who more frequently chat online or use computers with friends tend to have higher-quality friendships. This suggests that technology can be used as a prop when building stronger relationships. 6. Connect with people on your smartphone to cope with pain Although most of the research suggests that you should prioritize face-to-face interactions over electronic interactions, in-person interactions are not always possible. When a parent is traveling for work or a close friend has moved out of state, then what do you do? Research suggests that electronic interactions can be beneficial for building and maintaining bonds that couldn’t otherwise exist. Actively chatting or reaching out to people whom you cannot see face-to-face does seem to have benefits, like feeling more socially connected. In times of need, reaching out for social support on a smartphone seems to be especially helpful. For example, patients in one study were assigned to one of four groups. During a minor surgery, they had to text message a stranger, text message a companion, play a distracting game (Angry Birds) on their smartphone, or not use their smartphone at all. Ultimately, people who text-messaged either a companion or a stranger needed less painkillers than those who didn’t use their smartphone. This research goes to show that we get a wide range of benefits from social connection, which our smartphones can provide if no other options are available. In sum, there are many potential ways that smartphones can be detrimental to our social lives. At the same time, smartphones can make many daily tasks easier. The key is to figure out when and for whom they will be helpful or harmful, and researchers are now exploring these questions. If you can’t possibly imagine getting rid of your smartphone, keep this simple advice in mind: Connect with others, mostly in-person, and keep your smartphone stowed away in case of emergencies. ● Main image: shutterstock/michaelheim Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

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

Many forces undermine efforts to help men to empathize with women and speak out against harassment and assault. Elizabeth Svoboda – on behalf of Greater Good Science Center – gives some ideas for overcoming them. At January’s Golden Globe awards, women seized the #MeToo moment in a big way. Nearly every actress in attendance wore black to signify support of sexual assault survivors and some spoke about their commitment to ending harassment and assault. Oprah Winfrey gave a barn-burning speech celebrating women’s dignity that led to some loose talk about her running for president. This backdrop of female solidarity made men’s silence suddenly visible. “Standing by like accessories,” wrote Claire Atkinson of NBC News, “men at the awards show failed to use the spotlight to bring attention to women’s inequality and the power of speaking up.” Though a few men did sport “Time’s Up” pins, something held almost all of them back from voicing that support openly. What was that force? While some might have consciously wanted to yield the stage to women at the Golden Globes, that doesn’t explain why so few later released statements in support — or why we don’t see much wider movement among men against sexual harassment and assault. Women are more than twice as likely as men to report being sexually harassed. It stands to reason that the people who are most negatively affected by a behavior are most likely to speak out against it. There are bystander training programs, such as Hollaback!, that help motivate people to act against harassment even if they are not members of frequently-targeted groups. However, efforts to teach men to empathize with women and intervene against harassment can be undermined by masculine ideals that put “bros before hos,” to quote one common expression. “The role of masculinity in some ways functions to retain structures of sexism,” says Emily May, Hollaback’s executive director. “There are questions that arise: If you’re not objectifying women, does that mean you’re less of a man?” Even empathic men who consciously reject negative ideals may — like many women — just not know what to do in the face of harassment and assault. Activists and researchers alike say mobilizing men will require spreading awareness about ways they can best intervene in fraught harassment situations. Actor Mark Ruffalo tweeted his public support to women at the Golden Globes Above all, would-be interveners must be willing to risk vulnerability and put themselves on the line. “Courage is what’s needed most right now,” says Mike Dilbeck, founder of the Response Ability project, who teaches workshops on how to intervene effectively. What stops men from taking a stand? The women and men at the Golden Globes are the stars of Hollywood movies. Watch one of those for ten minutes and our culture’s masculine norms come through loud and clear: Men should act macho, strive to score with women, and exert dominance wherever they can. Given the currency these norms still have in the Western world, it’s no wonder many men (though certainly not all) embrace them to fit in. “Even empathic men who consciously reject negative ideals may — like many women — just not know what to do in the face of harassment and assault.” When men in an Indiana University study scored highly on certain aspects of the Conformity to Masculine Norms Inventory (CMNI) inventory — professing that men ought to dominate women, for instance, or that they should strive for a “playboy” identity — they were inclined to have more hostile and sexist attitudes toward women. Such anti-woman views bode poorly for these men’s potential to stop harassment, since intervention requires empathy and real concern for the target of a jibe or grope. Further research at Georgia State University confirms that when men were exposed to a misogynistic social norm, they were less likely to intervene when they witnessed sexual aggression. Men’s long-established position atop our society’s ladder of power may also affect their willingness to speak up. Subjects with a “high power” mindset in a Northwestern University study were less adept at reading people’s facial expressions, indicating an empathy deficit, and they were also less likely to take other people’s perspectives into account as they assessed a situation. Worse, the experience of having power can make people more likely to give in to their worst impulses. As Greater Good Science Center director Dacher Keltner writes: “Powerful men, studies show, overestimate the sexual interest of others and erroneously believe that the women around them are more attracted to them than is actually the case. Powerful men also sexualize their work, looking for opportunities for sexual trysts and affairs, and along the way leer inappropriately, stand too close, and touch for too long on a daily basis, thus crossing the lines of decorum — and worse.” It’s easy to see how deficits in empathy and social awareness could fuel a powerful boss’s assumption that harassing others — or even “grab[bing] ‘em by the p***y,” as Donald Trump once bragged of doing — is somehow OK. In fact, when participants in a University of Tennessee study were primed to recall wielding power over another, they scored higher on a scale that assessed their chances of sexually harassing in the future. But bystanders in power’s thrall might also be less apt to intervene on a victim’s behalf. Someone with low empathy will be less inclined to speak up for others, and someone drunk on power won’t want to risk losing a high-rung position to call out a colleague. Making harassment matter to men What’s the best way to flip these toxic scripts and empower men to speak out? To a certain extent, that’s an open question. There have been few studies to date on how to help men transform from passive bystanders to active ones when they witness harassment. “There is some excellent research on the bystander effect generally, but far less specifically [on] men in the context of sexual harassment,” says U.S. Naval Academy psychologist Brad Johnson, who cites a need for research-tested strategies to help men intervene confidently and consistently. Still, experts who work to mobilize men against harassment have gleaned some useful insights about what works — and the first step involves empathy. “Ninety percent of the work that you have to do is convincing them that it matters enough to intervene,” says May. This convincing could involve, say, having would-be interveners talk to people who’ve been harassed to get a sense of how being targeted has affected their lives. Women's March, January 20, 2018 Other research suggests that when men learn about suffering from a victim’s viewpoint, there’s a lower likelihood that they will sexually harass. That underscores the idea that to awaken men to harassment’s true impact, it’s critical for them to take the perspective of those being harmed — especially since prevailing masculine norms can blunt their empathy and awareness of that perspective. “We don’t think about harassment across the lifespan,” May says. “A lifetime of [harassment] has the same traumatic impact as more severe forms of violence.” “Other research suggests that when men learn about suffering from a victim’s viewpoint, there’s a lower likelihood that they will sexually harass.” This is why it is so necessary for the targets of sexual harassment to tell their stories, as many have done as part of the #metoo movement. Humans are born story-tellers (and story-listeners) — and as psychologist Paul Slovic’s work reveals, it’s personal stories, not dry statistics or generic platitudes, that most inspire people to act in unjust situations. Of course, for the stories to have impact, men need to hear them — and really take them to heart. From bystanding to “upstanding” From that place of empathy, men might be more motivated to make intervention a low-key, everyday practice — but they still need the tools to do that, which is why training and discussion are so important. Action can be as simple as saying “Cut it out” when a colleague tells a demeaning joke. The more people practice taking constructive action on a regular basis, notes psychologist Philip Zimbardo, the more effective they’ll be at intervening in the future. The force of habit, and the confidence that stems from prior action, take over — and that’s one reason workplace training programs can make a difference. If the harasser reacts angrily, we can learn to defuse the situation by separating the harasser’s action from his or her intention, which may not have been to hurt someone. “What you’re doing is acknowledging the emotio — like, ‘Hey, I hear that you’re really frustrated, that this is confusing,’” May says. “Then say, ‘Things like that can make our co-workers feel uncomfortable, and I know that’s not what you’re trying to do.’” Strength in numbers can help, too. Men who want to start calling out predatory behavior can cement their resolve by teaming up with friends or colleagues. Together, make a commitment to speak up when someone says or does something that assaults another’s dignity — and promise to back each other up when one person takes the lead in intervening. There are also structural solutions. Businesses and nonprofit organizations can hire and promote more women, which can shift the norms of the organization in women’s favor. To support men, company and organization managers can create an atmosphere where speaking up doesn’t mean breaking unspoken masculine codes or risking job status. Men considering calling out abuse or harassment “need to know they’re going to be protected,” Dilbeck says, “[that] if they do speak up somebody’s going to have their back.” Conversely, he adds, a good-old-boys culture can deter witnesses from speaking up about harassment. “If they’ve seen other people be ostracized, they’re like, ‘Oh, hell no!’” There's always a place for activism, online and in real life. Since storytelling is so key to moving people to action, we can amplify #metoo or #iwillspeakup stories on Facebook or Twitter. Speaking out against abusive language on social media can help change the tone of the discussion. In general, making statements for safety, consent, and respect on social media — and in face-to-face conversations — can support other men and women in the fight against sexual harassment and assault. We can march, when a march is called. We can vote for candidates who pledge to stop sexual abuse. All of these actions shape a culture in which those who call out harassment will be embraced, not belittled. Zeno Franco, who studies heroism and post-traumatic stress disorder at the Medical College of Wisconsin, thinks that we can turn masculine norms against sexual harassment and assault. “When has it ever been an acceptable norm that men instill fear in women? When has it ever been an acceptable norm that men turn a blind eye when other men harm women?” He says. “The role of men is at times tough, and unforgiving [regarding] calling to account of other men. Fathers, brothers, uncles need to stand up so that it is not just #metoo, but #youjustmessedwithmetoo.” Franco believes that older men must take the lead with younger ones, especially fathers with sons, setting unequivocal standards of behavior while still creating space for honesty and contemplation. “Knowing what to tell young men first means we need to have a frank conversation amongst ourselves, as fully grown adults, men and women, about these topics,” he says. “If handled correctly, these are moments for self-reflection and improvement on the journey to becoming fully a man.” For men (and women) who remain unsure about intervening, taking the long view of what’s at stake can help tip the balance toward action. Standing up for just one harassment victim could save dozens of potential future victims from a similar fate, Mike Dilbeck says. “You have no idea whose life you’re going to protect by speaking up.” ● Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.org is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Research suggests that awe can make you happier, healthier, more humble, and more connected to the people around you. Starting 15 years ago, scientists have been studying the complex and mysterious emotion called awe — one you might have felt if you’ve stood in front of the Taj Mahal, hiked among towering redwoods, or had your mind blown at a concert, play, or ballet. Inducing goosebumps and dropped jaws, awe experiences are remarkable in their own right. Moreover, a growing body of research suggests that experiencing awe may lead to a wide range of benefits, from happiness and health to perhaps more unexpected benefits such as generosity, humility, and critical thinking. In our busy lives, seeking awe may be low on our list of priorities. But we might be underestimating its power. “One simple prescription can have transformative effects: look for more daily experiences of awe,” writes the GGSC’s Dacher Keltner. The latest research suggests that taking the time to experience awe — whether through engaging with nature, enjoying great art or music, or even bingeing on breathtaking YouTube videos — may be a pathway to improving your life and relationships. 1. Awe may improve your mood and make you more satisfied with your life Need a mood boost or a stress slayer? Some studies suggest that experiencing awe may help. And you don’t have to take a trip to the Grand Canyon to get the job done. Just watching awe-inducing slideshows and videos can improve your mood and well-being, according to a few studies. Another study found that people who read a short, awe-evoking story about seeing Paris from the top of the Eiffel Tower reported greater life satisfaction in that moment than people who read a story about seeing a plain landscape from up high. World of wonder: the awe-inspiring Taj Mahal Of course, it’s tough to beat real-world experiences — so in a recent study, researchers took military veterans and youth from underserved communities whitewater rafting. They found that the more awe the participants experienced, the more improvement they saw in their well-being and symptoms of stress one week later. According to a different survey the researchers conducted, undergraduate students reported greater life satisfaction and well-being on days when they spent time in nature, which was attributable to the higher level of awe they felt on those days. This suggests that awe just might be a crucial ingredient in nature’s restorative powers. 2. Awe may be good for your health Experiencing awe over time could potentially have long-term health benefits, at least according to one study. People with a greater general tendency to experience awe — but not any of the other seven positive emotions studied — had lower levels of interleukin-6 (IL-6), a marker of inflammation (too much inflammation can lead to a host of chronic diseases). “A growing body of research suggests that experiencing awe may lead to a wide range of benefits, from happiness and health to perhaps more unexpected benefits such as generosity, humility, and critical thinking.” A second part of the study found that participants who reported feeling more “awe, wonder, and amazement that day” had lower levels of IL-6; this was true even after accounting for people’s general tendency to experience awe and be open to new experiences. In other words, all of us — not just people who are prone to experiencing awe frequently — may be able to reap the health benefits of a particularly wondrous day. However, this study can’t tell us whether awe decreases inflammation or whether people with more inflammation are less likely to experience awe — a question for future research. 3. Awe may help you think more critically Some studies suggest that awe may be able to sharpen our brains. One study found that when people were induced to feel awe, they were less persuaded by weak arguments than people who did a neutral activity (imagining doing their laundry). In contrast, some other positive emotions — like anticipatory enthusiasm or amusement — made people more susceptible to weak arguments. Intriguingly, a recent theoretical paper argues that awe may help facilitate scientific learning and reasoning in children. For example, when a child sees an anvil and a feather drop at the same rate in a vacuum, this experience likely violates their intuitive understanding of how gravity works, evoking feelings of awe that lead them to develop a new theory about the relationships between weight, gravity, and motion. Peak condition: experiencing awe may have long-term health benefits Similarly, a recent study found that people who have a greater disposition to experience awe had a more accurate understanding of the nature of science and were more likely to reject creationism and other scientifically questionable explanations about the world. Importantly, these people didn’t have greater “faith” in science; they just understood better how science works. 4. Awe may decrease materialism A few studies suggest that experiencing awe may dampen feelings of materialism. The experiment with the Eiffel Tower story also found that, when given a hypothetical choice between a material good (such as a $50 backpack) or an experiential product (such as a $50 iTunes gift card), people who read the awe-inspiring story chose the experiential product more often than people in the other group did. In another study, participants who recalled an awe experience placed less value on money than did participants who recalled a happy or neutral experience, and viewing awe-inducing images reduced the effort people were willing to put into getting money (where effort was measured by tolerance for listening to an unpleasant sound). “The latest research suggests that taking the time to experience awe — whether through engaging with nature, enjoying great art or music, or even bingeing on breathtaking YouTube videos — may be a pathway to improving your life and relationships.” Why might awe decrease materialism? According to the researchers, the answer may lie in the self-transcendence that awe can inspire. “People in awe start to appreciate their sense of selfhood as less separate and more interrelated to the larger existence,” they write. “The experience of awe elevates people from their mundane concerns, which are bounded by daily experiences such as the desire for money.” Further evidence for this idea comes from a recent study, suggesting that awe can function as a buffer against negative emotion when you lose material possessions. After time spent marveling at the world around you, misplacing your new sunglasses might not feel so bad. 5. Awe makes you feel smaller and more humble One of the most profound effects of awe is how it can change our perception of ourselves relative to the larger world. In particular, multiple studies have shown that awe can make us feel small, diminished, or insignificant what researchers call the “small self” effect. In one particularly interesting study, researchers asked visitors to Yosemite National Park and Fisherman’s Wharf (a tourist area in San Francisco) about their feelings of awe and other emotions, as well as their sense of self. Tourists at Yosemite reported experiencing significantly more awe, represented their current self with smaller circles (when given a choice of sizes), and drew self-portraits that were nearly 33 per cent smaller than tourists at Fisherman’s Wharf. World of wonder: awe makes us appreciate our place in larger existence Besides making people feel physically smaller, awe may also make people more humble. One recent study found that people who are more naturally prone to experiencing awe felt more humility and were rated as more humble by their friends. Experimentally inducing participants to feel awe led them to acknowledge their strengths and weaknesses in a more balanced way and to better recognize how outside forces contributed to their successes. 6. Awe can make you feel like you have more time Awe may also expand our perception of time. One study found that people induced to feel awe felt less impatient and agreed more strongly with statements suggesting that time is plentiful and expansive than people induced to feel happiness. The researchers speculate that by immersing us in the moment, awe may allow us to savor the here and now. “Awe-eliciting experiences might offer one effective way of alleviating the feeling of time starvation that plagues so many people in modern life,” the researchers write. With more time on their hands, people feeling awe reported a greater willingness to offer that time to others — to volunteer their time, but not their money, to help a charity — compared to people feeling happy. 7. Awe can make you more generous and cooperative In fact, multiple studies have found that experiencing awe may make people more kind and generous. For example, one study found that people with a greater tendency for awe were more generous in laboratory tasks like distributing raffle tickets between themselves and an unknown participant. And people who stood among awe-inspiring eucalyptus trees picked up more pens for an experimenter who had “accidentally” dropped them than people who stared up at a not-so-inspiring large building. “Why might awe decrease materialism? According to the researchers, the answer may lie in the self-transcendence that awe can inspire. 'People in awe start to appreciate their sense of selfhood as less separate and more interrelated to the larger existence.'” Together, these studies suggest that awe may prompt us to help others and to be more generous, perhaps because of the way it encourages us to focus less on ourselves and expands our perception of available time. 8. Awe can make you feel more connected to other people and humanity Awe has an amazing capacity to bring people together. Research suggests that awe helps us feel more connected to the people in our lives and to humanity as a whole. In one study, participants spent time near an awe-inducing Tyrannosaurus rex skeleton or in a regular hallway. When asked to describe themselves, the dinosaur viewers were more likely use universal descriptors (such as “a person” or “an inhabitant of the Earth”) rather than more specific descriptors (such as “tall,” “friendly,” or “a student”) than the other people, suggesting that awe increases our sense that we are part of a greater whole. Water works: wonder and awe connect you to humanity Another study found that people experiencing awe reported feeling more one with their community compared with people feeling neutral (an effect that may only hold for people with high self-esteem). Interestingly, another part of this study found evidence that culture may also influence awe’s effects, leading people from individualistic cultures to feel as if their social network has expanded (they feel closer to more people) and people from collectivistic cultures to feel closer to those already in their network. As a 15-year-old science, awe research is literally in its adolescence. This means that many of the findings discussed in this article are based on very few studies (and thus should be taken with a grain of salt). What researchers don’t know about awe far eclipses what they do know. For example, we don’t know much about how awe affects children throughout development, how awe is related to religious and spiritual experiences, and how awe can be used therapeutically. And researchers are just beginning to explore the neuroscience of awe. But with increasing interest among psychologists and the public in the topic, the future of this research looks bright — maybe even awesome. ● Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish them with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu