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The three so-called ‘happiness hormones’ are serotonin, dopamin and oxytocin. But how do they influence your mood and how can you boost them naturally to increase your happiness levels? Rae Bathgate investigates. Everybody who’s gone through puberty – especially those in the midst of it – can tell you that hormones play a large part in how we feel. Most women, for one, are particularly aware of this, some even tracking the subtleties caused by the ebb and the flow of oestrogen and progesterone. However, not as much conversation exists about how so-called 'happiness hormones', and neurotransmitters affect everyone’s mood and well-being. And yes, we do mean everyone, including animals, men, children, your next door neighbour, and especially you. Hormones and neurotransmitters are molecules that act as chemical messengers. The main difference between the two is that hormones are released by the endocrine system as chemical impulses, while neurotransmitters are released by the central nervous system as electrical impulses. The two systems work together, so the line between the two becomes blurred, some molecules even acting as both (oxytocin, for example). Happiness hormones: what exactly are they? Human hormones tally at about 50, while known neurotransmitters have been estimated to be at around 100. The main ones associated with feelings of happiness are: Serotonin Dopamine Oxytocin Other influential factors are adrenalin and cortisol, melatonin, GABA, endorphins and norepinephrine. Researchers also agree that many other factors influence happiness, such as economic stability and relationships, to name just two. It's important to remember then that while the effects of increasing happiness hormones and neurotransmitters are being researched, no neurochemical alone is a quick fix for happiness, as they act in lockstep with each other. So, let's take a closer look at the three main happiness hormones: 1. Serotonin: happiness and satisfaction Also known as 5-hydroxytryptamine (5-HT), serotonin is a complex neurotransmitter. Serotonin could be thought of, simply, as bringing about feelings of confidence and self-esteem. For example, serotonin has been shown to be at higher levels when you feel significant and like you're part of a group. Conversely, feelings of loneliness and depression are usually associated with low serotonin levels. You may recognize the name from Serotonin-Specific Reuptake Inhibitors (or SSRIs), a popular type of medication taken against depression, anxiety, panic disorder, OCD, PTSD and eating disorders. While a breakthrough in mental health medicine, depression has been associated with various potential causes – not only low levels of serotonin. • JOIN US! Sign-up to get support from our caring community • Still, even if the key to a sunny outlook isn't simply just more of the neurotransmitter, research seems to indicate that to feel happier, it's good to try and avoid the happiness hormone serotonin dipping too low. Luckily, there's a wide variety of ways to give yourself a boost, now and then. Higher serotonin activity allows people to put themselves in situations that will bolster self-esteem and increase one’s self-worth and sense of belonging; in turn, this ups your serotonin levels. “While the effects of increasing happiness hormones are being researched, no neurochemical is a quick fix for happiness.” To get this serotonin positive feedback loop going, challenge yourself as much as you can to accomplish activities that will reinforce your sense of self-worth, purpose and belonging. For example, try volunteering (which has also shown to strengthen social ties and to make you even happier), becoming involved in a cause you believe in or joining a sports team. RELATED: Why is volunteering important? How to increase serotonin levels naturally Studies have shown that athletes have higher levels of serotonin. Indeed, exercise – such as riding a bike or mindful running – has been shown to increase serotonin, along with getting some sun, or a well-deserved massage. Another way to up your serotonin is by reflecting on what you have in your life, for example, experiences, people, and things that make you feel grateful, loved and important. Your brain will produce serotonin regardless of whether a situation is imagined or is recalled as a memory. Focusing on the positive – while it may not solve your problems – may help you feel better (and also help you to stop ruminating). Some ways to do this include taking the time to do positive affirmations, reflect, or writing a gratitude journal about all the things you appreciate – even looking back through old pictures of a great night out will make you smile and get that serotonin going. Bike yourself better: cycling boosts serotonin, a happiness hormone 2. Dopamine: love and passion Like serotonin, dopamine is a neurotransmitter. Often painted as the neurochemical most strongly associated with happiness, it might be more precise to say that dopamine is responsible for reward-driven behaviour and pleasure-seeking activities. You get a rush of it when you feel proud of yourself, when you eat comfort food, when it's pay day, and, of course, when you win. Some studies indicate that those with more extroverted and outgoing personality types may have higher levels of dopamine than their introverted counterparts, and it could be one of the main driving forces behind pursuing goals, as procrastination and self-doubt have been linked to low levels of dopamine. As with serotonin, this neurotransmitter's success in regulating our emotions hangs in a delicate balance: if too few dopamine molecules are released, Parkinson’s disease may develop (incidentally, dopamine levels also play a large part in motor reactions), defined by a slow loss of motor skills and mood and sleep disorders. On the other hand, too high of a dopamine level can lead to symptoms like mania, hallucinations, and it also appears to increase impulsive behaviour. How to increase dopamine levels While many highly addictive substances act on the dopamine system, by feeling success (however you may define it), you can increase your dopamine activity. For example, set a goal and achieve it. For overachievers, this may sound stressful, but there are healthy ways to organize goal setting. For example, break down one big goal into several smaller ones, and pause to acknowledge each success. Then, you can try to set a new (realistic) goal while you're still working on your current objective. In short, more dopamine rewards beget more motivation to seek more dopamine, so, without going overboard, nurture that feedback loop. Also, listen to music: music that makes you feel good, music that moves you, music that gives you chills! One study analysed levels of dopamine when participants listened to music that gave them these musical sense and concluded that, when it did, dopamine transmission was higher: music is inextricably linked with our deepest reward systems. Feeling sound: listening to music boosts dopamine Yet another study showed that exercise may also increase dopamine, as do tangible rewards, like food or money. So, find that one physical activity that motivates you to exercise regularly, try saving money (having money left at the end of the month is the reward!), and learning how to cook food that's delicious and healthy. 3. Oxytocin: intimacy and bonding Oxytocin is a peptide hormone composed of nine amino acids, released from the pituitary gland, most notably controlling uterine spasms and breastfeeding stimulus. It's active during childbirth and physical contact, and it's been found to cause behavioural and physiological effects “such as maternal, sexual and social behaviours.” • JOIN US! Sign up today and make new friends at happiness.com • In other words, it facilitates social interaction and is (mostly) associated with positive social behaviour. Due to the significant correlation between social bonding and life satisfaction, then indeed, oxytocin levels could lead to a happier life. Because oxytocin levels go up with breastfeeding between mother and child, hugging, intercourse, orgasm and skin-to-skin contact, it's often referred to as the 'hug hormone' or the 'bonding hormone.' Indeed, some studies have shown that an increase in oxytocin also increases trust. “Exercise, like riding a bike or running has been shown to increase serotonin, along with getting some sun, or a well-deserved massage.” However, this happiness hormone has other, more complicated effects. According to Ed Yong on Slate, oxytocin "fosters trust and generosity in some situations, but envy and bias in others.” Indeed, one study found that oxytocin uptake increased feelings of envy and schadenfreude (the pleasure derived by someone from another person's misfortune), while another suggested that while it increased a sense of closeness in one’s clique, in some individuals, it increased mistrust in strangers. In other words, the trust and bonding that it offers may only extend to those that you trust and feel open to bonding with, to begin with (and there may be deep seated evolutionary origins in this reaction). The hug drug: skin contact boosts oxytocin, a hormone of happiness Be that as it may, while oxytocin may not be solely responsible for positive human bonding, it still plays a large part in how we interact with others. Oxytocin is released during moments of shared intimacy: be it familial, platonic, romantic or sexual. How to increase oxytocin levels There are a few ways you can naturally boost your levels of this hormone of happiness: Take part in group activities (and if they’re physical, even better!) Make sure to take the time to cuddle your loved ones Get a dog (or another pet) In fact, if you own a dog, chances are your oxytocin levels (and his, or hers, for that matter) are the last thing you need to worry about. Studies have shown that not only does petting and spending time with your dog raise oxytocin levels in both, but simply gazing at each other sends oxytocin levels soaring. The other neurochemicals of happiness • Endorphins The name translates as "self-produced morphine" for a reason: it's widely known for its analgesic (pain-relieving) properties. This neurotransmitter is present in large quantities during high-intensity cardio, strength training, sexual intercourse, orgasm, and most strenuous physical exertion. Exercise will increase your endorphins, as does acupuncture and laughter (even the anticipation of laughter raises endorphin levels). • GABA This is an inhibitory molecule that slows down the firing of neurons, making you calmer. You can increase GABA by doing meditative activities, like gardening, knitting, mandala colouring, different types of yoga (such as gratitude yoga), and, of course, meditation. The benefits of meditation are many and proven. • Adrenalin (Epinephrine) and cortisol A hormone/neurotransmitter and a glucocorticoid respectively, these two are released from the adrenal glands: they regulate stress (think of an adrenalin rush). Through more studies are needed, it appears that subjects with lower levels of salivary cortisol and urinary adrenaline levels report higher levels of happiness; while the results could be correlative and not causative, it's never a bad idea to try to reduce your stress levels. • Melatonin Melatonin is produced by the pineal gland as is most commonly associated with regulating sleep. However, it's also been shown to affect our overall well-being and feelings of happiness (sleep patterns are often disrupted as a symptom of a larger mood disorder). To keep your melatonin balanced, get a good night's rest, and make sure to turn off your electronic devices well before you head to bed. Norepinephrine Similar to dopamine, low norepinephrine (AKA noradrenaline) levels have been linked to depression, while further research has indicated that selective norepinephrine re-uptake inhibitor antidepressants "induce a positive emotional, perceptual bias in healthy subjects.” There are many ways to increase your norepinephrine levels, for example, taking a cold shower or a quick nap. Win with a grin: laughter boosts happiness hormones All in all, happiness hormones and neurotransmitters aren't as simple as we sometimes wish they were. One neurochemical isn't responsible for a single function, and a happier life isn't as simple as raising each level as much as we can. Indeed, like most things in life, it relies on a delicate balance. The good news is that the more you take care of yourself, the better the balance will be, and the happier you will feel. After all, "our brain has evolved to make things that are necessary for our survival feel good," as one Guinness World Record holder speculated: spend time with friends get enough sleep avoid stress (perhaps through the benefits of MBSR) laugh often cuddle your loved ones get a dog work towards your goals practise gratitude exercise often. Luckily, many of these tips to boost our happiness hormones and neurotransmitters are relatively easy to put into place with just a little effort from ourselves! ● Main picture: colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Nature | Meditation Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

Following a body scan meditation script allows your nervous system to heal and helps to reduce anxiety and stress. Meditation and mindfulness teacher Ann Vrlak shares an easy-to-follow 10-minute body scan meditation script and explores more of the benefits of this practice. Body scan meditations have become one of the most popular meditation exercises. In this article, I’d like to talk with you about why these simple exercises are often recommended for anxiety, relaxation and insomnia, among other benefits. The basic practice is simple to describe. You close your eyes and direct your attention to your body, moving from your head to your toes (or reverse), feeling as many sensations as closely as you can. Some people find it easiest to picture parts of their body, like what their hand looks like, for example. The most powerful benefits happen when you feel or sense that part of your body from the inside. You do your best to feel sensations in your body, like warmth, tingling or pressure. There are two main benefits when you use a body scan meditation script. First, this kind of sustained attention to your body has a profoundly relaxing effect on your nervous system. Your parasympathetic nervous system, which is responsible for rest and rejuvenation, is activated by this practice. All kinds of relaxing, healing chemicals and processes are set in motion. It’s like an internal spa day! The second benefit is that paying precise attention to your body sensations starts to bring your mind and body into sync. It’s a unifying, grounding experience that you can feel for yourself in the practice I’ll describe below. So, let’s look in a bit more detail at the benefits of following a body scan meditation script. 1. Allows your nervous system to heal Doctor and psychologist Rick Hanson has written several fascinating and accessible books about how our body and brains have evolved. For example, he describes life when we were a young species on the planet. Being alert to physical dangers like a tiger in the grass was a crucial survival skill. So, our brains became oriented toward potential external threats. Without an actual threat, however, this brain mechanism can become a recipe for the anxiety or stress so many of us experience today. We can become overly vigilant and never actually relax. Body scans are incredibly relaxing shutterstock/wavebreakmedia A body scan practice, Hanson says, is powerful because it reverses this mechanism. Paying attention to what’s happening internally, rather than externally, is a signal to our ancient nervous system that says, “Well, if I’m paying attention inside, I guess there’s no tiger out there!” Then your brain starts to do all kinds of wonderful things to relax and heal from the wear and tear of being vigilant at other times. 2. Reduces anxiety and stress I know, I already mentioned this in the last bullet. But, it's worth repeating because anxiety, stress and their common companion depression, are at epidemic proportions in our world. You don’t have to have high levels of anxiety or depression to feel less joyful, less connected or less capable. Even low levels can affect you in all these ways. • JOIN US! Discover more about meditation at happiness.com. Belong to a community that cares • When you use a body scan meditation script, especially if you do it regularly, you’ll start to disrupt the cycle of unease: stressful thoughts causing tension in your body, causing more anxiety, causing poor sleep, causing depression, and on and on. 3. Clears and calms your mind As you are probably aware, your mind needs something to do! A good body scan meditation script will help you with that because it’s restful for your mind. It doesn’t have to work hard at thinking and analyzing. A body scan practice shifts your mind into a relaxing state of simply noticing sensations, taking you away from any negative thinking you may have. It also strengthens your ability to focus. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX XX Try out our relaxing bodyscan meditation script here 4. Helps you get in touch with your body Our bodies carry a lot of stress and physical tension that we're often not even aware of. All the little daily stresses, as well as any older psychological wounds, leave a residue in your body. This residue holds crucial information about your well-being and healing. • JOIN US! Sign-up free to the happiness.com community and share your story and challenges • Becoming aware of it can be challenging, but a body scan practice strengthens your ability to be with whatever you experience kindly. And, you begin to recognize the intelligence in the body. Did you know there are brain neurons that extend throughout your body? Your body has a lot to tell you. 5. Trains you in self-care Self-care is another benefit of listening to a body scan meditation script. Slowing down enough to inhabit your body and your emotions is an act of self-care. It’s one concrete way you can practice caring about your own experience, listening to your own wisdom, and treating yourself with curiosity and respect. Body scan tips Firstly, be precise. As you’re listening to a body scan meditation script, do your best to really feel each area before moving on to the next. Even pause the recording if you need to. If you rush the practice, your body will know you’re not really paying attention! For example, it might take you ten minutes or even more to really connect with your shoulder. And that’s OK. This can happen no matter how much experience you have! On the other hand, if you start to feel stuck, move on to the next area and come back to it later on in the practice. You can also make any difficult areas an area of specific focus for the next time you follow the body scan meditation script. “Self-care is another benefit of listening to a body scan meditation script. Slowing down enough to inhabit your body and your emotions is an act of self-care.” Secondly, don’t judge. I’m going to give you different instructions and suggestions in the body scan meditation script below. But don’t judge your own experience by any guidance I give you, for example, naming a sensation like tightness or cold. It’s important that you name and connect with your experience whatever it is. That’s the purpose of this exercise. Body scan meditation script You should set aside at least ten minutes to do this practice. You can do it either lying down or sitting up. Take a few full breaths to help your body and mind begin to relax. Feel the sensations where your body connects with the floor or surface under you. Feel your body getting heavy. Starting by sensing your head. Sense your forehead and the area around your eyes. This is an area lots of us hold tension. There’s no right or wrong thing to feel. Just notice and gently name any sensations silently like warmth, tingling or pressure. Let your attention move to the top of your head, to your scalp, and down the sides and back of your head. And feel your neck, the muscles along the back and sides, and even sense inside your neck and throat. • WANT MORE ON MEDITATION? Sign-up free to happiness.com • Now sense your shoulders, the large heavy muscles of your shoulders and shoulder blades. If you notice any tension or discomfort here, it’s not anything you need to change, just be aware of it. If you like, you can breathe into any area that feels some discomfort. This just means that you imagine your breath is moving in and out of the area, instead of your nose. Let your attention move slowly down your arms, sensing your upper arms, elbows and lower arms. Sense the muscles and bones here. Feel the bones of your wrist and the softness of your palms. Our hands are a centre of so much activity and expression. Feel all the sensations in your palms, fingers and fingertips. Now shift your attention to your chest around your heart and solar plexus. What do you notice there? Breathe and feel it. It may be different in the next moment. You’re just tuning in right now to your body to these precise physical sensations. And remember: be patient. Your body moves at a slower pace than your mind. Body scan meditation helps you get in touch with your body Now allow your attention to move into your stomach and hips. Let your attention rest here for a few breaths. Continue down your upper legs, knees and lower legs, taking as much time as you need to feel the sensations and awareness there. Remember that there’s no right or wrong experience, only to be as present and caring as you can. Then move down into your feet, ankles, the soles of your feet and all ten toes. Your feet work so hard all day long: really feel all the muscles and tendons and tissues there. Now, take a big breath and see if you can feel your whole body all at once sitting or lying here, breathing. From the tips of your toes, up through your legs, your torso, your arms, into your head and face. Feel your body as one, whole field of sensation and energy. Keep breathing and finish the practice. And when you’re ready, slowly open your eyes. How to end your practice How did it go? When you’ve finished the body scan meditation script, take a moment to notice any sense of freshness, relaxation or groundedness. Take a moment to observe and feel your body and mind, before you return to your day. Once you have used this body scan meditation script a few times, try doing the practice in your own way. Move your attention through your body at your own pace, in any way you like, following the tips in this article and, most important, being curious and kind. You may find that going solo allows you to be even more attentive to what is going on for you, and to connect more deeply with your inner world. • Main image: shutterstock/Mark Nazh happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Better sleep | Breathwork | Happiness Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Could you be stuck in the happiness trap? Trying to pursue joy at all times? If so, it's time to stop. From practising gratitude to reaffirming your values, these five science-backed tips from Ed Gould will help you to become satisfied with how your life already is. Accepting that you feel happy enough, as opposed to constantly pursuing an idea of what happiness might be, is the route many now choose to discover greater well-being. Indeed, this is the key idea behind escaping the so-called 'happiness trap'. Remember that old REM hit, Shiny Happy People? In it, the lyrics encouraged you to put “it in your heart” where “tomorrow” and “gold and silver shine”. OK, let's not set too much store by a pop song, but it illustrates something important about modern culture: happiness seems to be shiny, attractive and – like gold and silver – material. Now, a jangly pop anthem may not be the best route to understanding what happiness is, but it does suggest the way many people still think about it. However, the pursuit of happiness can often lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap. Let's have a look at what it is exactly, how you can identify the extent to which you might have fallen into it and – perhaps most importantly of all – the five main ways you can escape the happiness trap. The misguided pursuit of happiness According to Greek philosopher Aristotle, happiness involves activity and exhibiting virtue, but the word he chose to describe it was 'eudaimonia'. Often translated as 'happiness', this term is probably better described as 'human flourishing'. We seem quite removed from that sentiment when you consider how contemporary mass culture depicts happiness. Think of all the happy messages the mainstream media bombards us with to begin with. Indeed, ask yourself how many times a day that you might hear that you can be happy – will be happy, even – if only you choose these clothes, that form of transportation or those beauty products. Don't shop 'til your drop: escape the consumerism happiness trap There again, the pursuit of happiness might be marketed as being concurrent with the pursuit of other goals. For example, you may have heard you'll be happy if you pursue your youth – with an anti-wrinkle cream, of course. Or that you'll be happy if you pursue greater wealth by choosing one investment product over another. However, eudaimonia has little to do with any of that. Over the ages, spiritual leaders such as the Dalai Lama have taught us to abandon the relationship between happiness and material wealth. Bear in mind that it's not so much that increased material wealth won't bring you some sort of happiness or temporary life improvement, rather than the detriment it can cause to your perception of happiness. “Escape the happiness trap by setting aside time to recall moments of gratitude. Keep an eye on what really contributes to your happiness.” And although the current generation of Westerners are, by and large, richer than ever before, the variation of how people perceive their level of happiness is still high, to say the least. The happiness trap: what is it exactly? Feeling unhappy or sad is perfectly natural and we all go through ups and downs with our mental health from time to time. However, a general malaise in your sense of happiness may reveal that you are, indeed, stuck in the happiness trap. Furthermore, if you think your personal happiness ties in with the images you might see on TV or in lifestyle magazines, then that's another sure sign. Equally, if you're constantly comparing the level of happiness you feel with that which you perceive in your friends, family, neighbours and colleagues – known as 'keeping up with the Joneses' – then this may also indicate your entrapment of a false perception of happiness. Escaping the happiness trap: 5 strategies Identifying and accepting the state of being happy enough is the key to escaping the happiness trap. If you feel happy enough, then you won't feel the need to carry on pursuing the false idols of materialism. However, deciding to feel happy enough may be easier said than done given our materialistic culture. Indeed, a 2003 psychological study by Schooler, Airey and Loewenstein suggested that pursuing happiness as a goal was doomed to failure anyway. RELATED: Money can't buy happiness (except when you spend it like this) Thankfully, Professor Sonja Lyubomirsky and others offer some useful cognitive and behavioural tips that offer you the best chance of avoiding that empty sensation of not feeling happy enough. So, here are five key techniques you can employ to help you escape the happiness trap. 1. Positive mentality strategies Writing can have a beneficial effect on the way we think about a range of circumstances, including the way we feel about happiness. However, it's not the only positive mental strategy that you can use in a self-regulatory manner. Positive thinking about oneself can come in other reflective forms. Take a look back through old photos of heart-warming and cheerful life events. Or you might prefer to talk about your happiest and unhappiest moments in life with a loved one. RELATED: Future self journaling Another possibility is to have a discussion about your life goals for the future with your partner or a trusted friend. By focusing positivity in this way, you naturally engage less with shorter term aspirations and material objectives. Escape the happiness trap with family time shutterstock/Monkey Business Images 2. Set aside time for gratitude With so much that contributes to modern life pointing you towards the happiness trap, it's a good (and simple) idea to set aside time to recall moments of gratitude. By doing this regularly, you're much better positioned to see past the short-term nature of such messages and to keep an eye on what really contributes to your happiness. For instance, keep a gratitude journal where you count your blessings, such as the love of people close to you or your general health. In addition, writing letters of gratitude can help to reorientate your perspective on what really counts. There's something about the mental activity that goes on during the act of writing that helps to rebalance our cognitive processes and application of this can shape your feelings surrounding happiness. RELATED: The attitude of gratitude – 6 reasons how it will change your life 3. Be altruistic Studies have shown that practising altruism can help you to feel more satisfied and enable you to find happiness. Helping you to understand what is good about your life, altruistic acts are also of benefit to their recipient. Simply making the decision to be kinder and more understanding in your everyday interactions is a good first step. Once you start practising altruism regularly, you'll soon start feeling the power of kindness. “The pursuit of happiness can lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap.” You might consider doing something practical, too, such as donating your blood. Or, by routinely committing to random acts of kindness or trying to make a loved one happy, you'll end up feeling more empowered about how happy you feel and less reliant on what other people think about you. The happiness trap: evolution of the human mind © YouTube/Dr. Russ Harris 4. Reaffirmation of your values Refocussing on your most important values is another key step in accepting the level of happiness you feel. Think of it like restating your marriage vows – if you ever made them, that is – as a means of getting back to basics. By reaffirming the true person that you are, it becomes possible to shake off sometimes years of misguided happiness that has become more and more reliant on a false idea of perfection: one that's modelled on an 'ideal' life as depicted in modern culture so much. Take a step back to focus on what makes you tick and reaffirm your commitment to it. 5. Savour every moment of life By taking the time to savour positive experiences in life, rather than rushing on hedonistically to the next chance of happiness, you're more likely to enjoy the moment. Think of a greedy diner who, enjoying their food, gulps it all down rapidly only to feel disappointed quickly afterwards, compared with someone who savours every mouthful. Both will consume the same amount of food but gain very different experiences from their meal. So, take your time and slow down. See the whole picture. Be mindful about everything. Focus on the positivity of any given situation in order to feel happier in yourself. The happiness trap: conclusions Modern life and the pursuit of joy makes it easy for humans to get stuck in the happiness trap. And, in this era of social media, it's harder to escape comparing your life, experiences and possessions with that of your friends or complete strangers. But, by following our tips based around CBT, you can start to reframe your thoughts and activities to become more satisfied with what you have in life, and – more importantly – who you are. ● Main image: shutterstock/Rawpixel.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Coaching | Acceptance | Learning | Self-care Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

At the outset, future self journaling might just seem like writing letters to your future self, but science shows it's more than a 'feel-good hack' if done correctly. Sonia Vadlamani walks us through how starting a future self journal could help you to build the future you envision. Journaling can be an enriching experience, with benefits like stress management, improved focus and enhanced productivity. Studies have also found journaling to be an effective Cognitive Behavior Therapy (CBT) tool for preventing depression. There are many different journaling techniques – such as the ten minute routine or gratitude journal – and each method has been found to allow us to become more aware of our thoughts and actions. Future self journaling is one of the newest forms to gain attention. Shortly after I started journaling in 2018, I noticed a shift in how I perceive potentially stressful situations and negative feelings, and how my reactions to these stimuli stem from a place of awareness, rather than from the ‘autopilot’ mode. I began to visualize my future plans and strategized supportive, time-bound goals: develop an attitude of gratitude, up my personal-growth game, build a fitter and stronger me, expand my knowledge about nutrition and well-being, to name a few. Future self journaling focuses on this positive shift you hope to bring in your life by guiding attention towards your current behavior and thoughts. What exactly is a future self journal? Journaling is not a modern-era practice by any means – for years people have found it useful to document their feelings, emotions, and dreams. Future self journal essentially involves getting in touch with your inner self and manifesting the future you desire. It works with using a positive outlook, which can help you overcome any creative blocks and navigate your life in a more focused direction. Take note: future self journaling focuses on positive changes Let’s take a deeper look at how it can help you attain the future goals you set for yourself for months or years from now. The subconscious vs. conscious mind A study by the National Science Foundation revealed that our brain can process 12,000 – 70,000 thoughts every day, 80 per cent of which tend to be negative. Robert L Leahy, the renowned researcher behind the emotional schema theory, found in a study that nearly 85 per cent of our worries do not come to realization, and that most of our fears and negative thoughts stem from the patterns of behavior we’ve subconsciously ingrained over several years. This means that even though we’re not aware of all the thoughts and feelings we experience, our subconscious mind still attaches meaning to these, thus altering how the conscious mind reacts towards future decisions and experiences. Our negative reactions – like cynicism, skepticism, anger, frustration, and other self-sabotaging tendencies – could be stemming from the patterns and habits shaped by the subconscious mind. RELATED: Learn how to stop overthinking with these 9 tips The vicious cycle continues, until we decide to become aware of our thoughts and make active modifications to the way our subconscious mind processes various thoughts. Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response. “Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response.” Deborah Ross, a certified journal therapist, explains that the negativity bias of our subconscious mind can be countered with constant efforts to rewire its connections through expressive journaling. The brain is like plastic, wherein neuroplasticity – or the ability to recreate neural pathways in the brain – occurs through consistent repetition of intentional acts. Therefore, future self journaling needs to be purposefully carried out as a daily task to reinforce newer connections in our brains. Starting a future self journal The subconscious mind may resist these changes in its patterns that future self journaling encourages. You may find it ridiculous or uncomfortable at first to take a hard look at your subconscious patterns, and to jot down your innermost thoughts. However, each time you fight the resistance and still choose to journal, you’re a step closer to overcoming this mental resistance barrier. There’s no set 'right' time to journal but many people find it helpful to approach future self journaling first thing in the morning, when its quieter. Others find it easier to compose their thoughts right before going to bed, as they relive their experiences through the day. You may need to experiment a bit with different timings to find what suits you best. Here are some further tips to help you gradually build the habit of future self journaling: 1. Observe your current behaviors Knowing what you’d like to change requires considerable introspection – observe the reactions and behaviors that you think are preventing you from attaining your highest potential. List down all the aspects you wish were different about you, and how changing these will have a positive impact on your future. 2. Focus on one behavior Trying to change all the behaviors you don’t like about yourself could be overwhelming and you may give up fast. It’s wiser to target just one behavior at a time, even if it’s something simple like, “I would like to procrastinate less” or “I would like to change how defensive I get when contradicted”. 3. Create affirmations to encourage this change Affirmations are positive statements that help inspire a change. These also help you to feel confident about your ability to change, especially if you’re targeting a very core pattern. For example, if you’re targeting your tendency to procrastinate, you can make affirmations centered on this, like “I’m capable of avoiding non-supportive actions and distractions” and “I will focus on the task at hand and give it everything I’ve got”. Regular future self journaling can rewire our brains shutterstock/Peshkova 4. Build strategies and an action plan While affirmations can keep you motivated, your dreams will become a reality only when you put in the work needed. Creating strategies to support the change you desire and breaking your goals into small, everyday actionable plans with due accountability will put you on the fast-track to achieving your dreams. 5. Develop the gratitude attitude Being grateful for the smallest blessings and documenting the same in your journal can create a lasting impact and accelerate the process. 6. Develop a template Creating a framework for your future self journaling process can help you achieve lasting results in several areas of your life. It’s also helpful in maximizing results, especially if you can dedicate limited time to journaling daily. “Knowing what you'd like to change requires considerable introspection – observe the behaviors that you think are preventing you from attaining your highest potential and note them in your future self journal.” A simple template is preferable to an overly complicated one which may leave you struggling for adherence. Some future self journaling templates are available online, but you can also customize your own. An ideal template consists of: questions you’d want to ask yourself everyday regarding the behavior you wish to change affirmations towards the same actions taken to support this what you’re grateful for, and the timeframe you’ve allocated to achieve this goal. Tips for when the words won’t flow There are times when you may feel stuck or when your mind is resisting change, so you may be tempted to quit future self journaling. Here are some tips that could help you to carry on: 1. Ignore the mental chatter Recognize the fact that even by acknowledging your subconscious behavior and resolving to change how you react, you’re taking a giant leap ahead towards creating a future you envisioned. 2. Overcome the ‘perfection trap’ Some days it’s enough to simply get the job done, instead of not doing anything at all while waiting for inspiration to strike. 3. Avoid self-blame Sticking to a schedule helps immensely, but refrain from attaching too much meaning to the days you might’ve missed. Instead, try looking at each day as a chance to unleash your unlimited potential. Future self journaling: the takeaway Future self journaling teaches us that to realize our goals, we need to stay in touch with who we currently are. This can ultimately aid in the expansion of our consciousness and shape us into more accountable, self-aware, and determined individuals. As with most keystone habits, journaling will be an effective practice if you do it daily and dedicate the same amount of time to it each day, without any shortcuts. • Main image: shutterstock/Ivan Kruk happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Gratitude | Motivation | Authenticity | Success | Goal setting Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

In the new year many of us resolve to break bad habits and replace them with healthy ones. However, we often relapse quickly back into our old behaviour. Arlo Laibowitz explains how you can change this cycle, maintaining those healthy habits for longer and staying happier. Quitting smoking. Keeping a gratitude journal. Developing a mindfulness practice. Whether we want to break certain bad habits or create newer, healthy ones, the process can be complicated. Indeed, most of us have made resolutions to break bad habits in the past only to fall back into old patterns. So, how do we change this cycle? How do habits work? And what are the elements needed to break bad habits and create healthier ones? Well, popular belief has it that it takes 21 days to form a new habit. However, a study from University College London has shown that, in fact, it can take anywhere from 18 to 254 days, depending on the complexity of the habit. Check out our video below for an explanation on how to break and create habits and continue reading the article for more tips. .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%; } Learn how to create healthy habits... and break destructive ones How are habits formed exactly? Habits are formed by the so-called 'habit loop'. The habit loop consists of: The Reminder (the trigger of the behavior). The Routine (the behaviour itself). The Reward (the benefit of the behaviour). So, to develop a healthy habit, do the following: Identify the routine around the habit. Isolate the cue or reminder that triggers the behaviour. Create behaviour chains and choose a (new) reminder. Create two lists; things you do every day, and things that happen to you each day. These lists will show you where and how to insert a new habit, in an “if-then” plan. Eliminate excessive options. Identify aspects of your life that you consider not that important, and then routinize those aspects, so that you have mental energy left to work on your habits. Choose a healthy habit that's easy to start with. Big changes in life happen as a product of daily habits, not the other way around. RELATED: Happy habits – 12 ways to boost joy daily Experiment with rewards. Create success and positive feedback loops when accomplishing your growing healthy habit for that day. Develop healthier habits with these nine steps shutterstock/becarra Make micro quotas and macro goals. Balance your desire-to-dream-big-goals with your day-to-day activities and possible quotas to get to your goals. When monitoring your habit, consider using tracking apps, or using a simple “yes-no-chart” that tracks how many days you have engaged in the healthy habit. Make a solid plan on how to break bad habits or create healthy ones and how to monitor them. Visualise the process instead of the outcome. Eliminate the “what the hell efect” or “ah-screw-its”. Find where things are susceptible to break down, and consider including an “if-then” plan to mitigate these moments. Studies have shown that certain healthy habits like making your bed, exercising, or keeping a journal, can keystone other habits. So, recognize a keystone habit that works for you, and use it to develop other healthy habits. Avoid falling back into bad habits To avoid falling back into our bad habits, or not succeeding in creating new, healthier ones, it's essential to recognise and counteract loopholes, like false choice loopholes, tomorrow loopholes, this-doesn’t count loopholes, fake self-actualisation loopholes, or one-time loopholes. “Choose a healthy habit that's easy to start with. Big changes in life happen as a product of daily habits, not the other way around.” Recognize these kinds of loopholes and counter them with “if-then” plans to strengthen your automaticity. Ultimately, breaking or creating habits help us in living the life we want to live. As author Gretchen Rubin put it, habits are “the invisible architecture of every life and a significant element of happiness.” Whether it's gratitude, mindfulness, connection, forgiveness, compassion, or any other happiness practice you seek to work on, the key is to form and sustain healthy habits. So, why not start with one today? ● What are the bad habits you want to break and what healthy ones do you want to replace them with? And how have you managed to break any bad habits successfully? Share your ideas with the happiness.com community below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Goal setting | Happiness | Healthy habits Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

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

Practising forgiveness is a key way to cultivate deeper happiness. However, forgiving someone – or yourself – isn't always easy. Here, Arlo Laibowitz shares some great steps on how to make the process easier, enabling you to let go of suffering and move on with your life. To live is to get hurt. We've all been in the situation that we feel that others have done us wrong: by their words, their actions, or even worse, their indifference. And then there are the things we regret doing or saying ourselves. The saying goes, 'to forgive and forget', but in practice, we tend to hold on to our feelings of hurt and resentment. Forgiveness: what exactly is it? How can we forgive others, and ourselves, for good? What is genuine forgiveness? And how does forgiving help us to lead happier and more peaceful lives? Forgiveness is defined as a conscious, deliberate decision to let go of resentment or vengeance towards a person or group who has harmed you. Forgiveness is not forgetting, or condoning or excusing offences. It is what we do for ourselves to get well and move on. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX How to practise forgiveness How to forgive someone: 12 steps According to author and Buddhist practitioner Jack Kornfield, we can forgive by following these 12 steps: Understand what forgiveness is and what it is not. Feel the suffering in yourself of holding on to your lack of forgiveness. Reflect on the benefits of a loving heart. Discover that it is not necessary to be loyal to your suffering. Understand that forgiveness is a process. Set your intention for forgiveness. Learn the inner and outer forms of forgiveness. Start the easiest way, by forgiving an ‘easy’ individual. Be willing to grieve. Forgiveness includes all dimensions of life, including the body, mind, emotions, and interpersonal. Forgiveness involves a shift of identity, to our capacity for love, freedom and good. Forgiveness involves perspective. Forgive and forget someone in nine simple steps shutterstock/fizkes The nine-steps forgiveness program On a more practical level, when it comes to knowing how to forgive someone there are clear steps to be followed, as outlined by Fred Luskin of Stanford University. He outlined a forgiveness program that helps us to take things less personally, blaming others less, and offering more understanding and compassion to others, and to ourselves: Know how you feel and be able to express what you do not consider acceptable about the situation or behaviour. Commit yourself to feel better. Forgiveness is a personal process. Forgiveness does not have to mean reconciliation or condoning the actions of the person that has grieved you. Forgiveness is about peace and understanding and taking things less personally. Get the right perspective on what is happening. Practice stress management to soothe flight or fight, by doing mindful breathing exercises, taking a walk, or whatever else works. Give up expecting things from your life or other people that they do not give you. Put your energy into looking for ways to get your positive goals met, instead of focusing on the experience that has hurt you. Remember that a well-lived life is an ultimate revenge: look for love, beauty, and kindness. Put energy into appreciating what you have instead of what you don’t have. Amend the way you look at your past; cherish your forgiveness. Research has shown that as we forgive, we are less susceptible to stress, anger and hurt. Once we have learnt how to forgive, it becomes easier to do that in new situations and induces more optimism. Practising forgiveness is one of the essential ways we can lead more meaningful lives. By gifting ourselves the gift of forgiveness, we can live more loving, more compassionate, and ultimately, happier lives. ● Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

A new study finds that feeling uncertain may lead us to savor the small things in life. BY KIRA M. NEWMAN on behalf of Greater Good Science Center. Ever since it began, the pandemic has been a crash course in uncertainty. Safe behaviors, school openings, vaccination timelines, the job market, new variants — these have all seemed to change on a weekly basis, threatening our sense of security and stability. Uncertainty is stressful and perhaps even harmful to our health, research suggests, and it can drive us to cling to our social groups to the exclusion of others. But a new study has uncovered a surprising upside to feeling uncertain: It might drive us to appreciate the little things in life. Smell the roses In one experiment, researchers stationed on a sidewalk handed out flyers that said one of two things: “Life is unpredictable: stop and smell the roses” or “Life is constant: stop and smell the roses.” A short distance away was a table with a dozen red roses on it and a sign matching the flyer they’d just received. It's easy to feel uncertain about the future Research assistants hid behind a bush to see who stopped and who didn’t — and it was the people who read that life is unpredictable who buried their noses in the fragrant flowers, 2.5 times more often than the others. Why? Savouring and appreciating the small things in life may be a coping response that our minds activate when we feel overwhelmed by the ambiguity of it all. Savouring pulls us out of fears and worries about a fuzzy future and into the clear, pleasurable sensations of right now. “If the world is uncertain, it makes sense to take advantage of what you have now because it may not exist shortly,” explains Andrew L. Gregory, the lead author of the study. “While savouring may happen naturally, it's also something we can practise deliberately when life feels unsettling. For example, you might share your good news or gratitude with others.” The researchers found similar results in another experiment, where, instead of handing out flyers, they recruited nearly 400 people to watch videos. Some saw a video purportedly describing the conclusions from a scientific conference about how unpredictable and random our lives are, accompanied by chaotic graphs and rolling dice. Others saw a similar video, but with the opposite message, about life’s underlying order and structure. A final group saw a video about the history of trains. Compared to the other two groups, those who watched the chaos video reported more intentions to savour life. They said that they should enjoy the present and appreciate simple things, and would linger on good feelings if something wonderful happened to them or a friend. Savouring in real life A final set of findings suggests that this effect does translate to everyday life, even if you don’t happen to come across a video or flyer about uncertainty. Here, researchers recruited over 6,000 people and pinged them up to a dozen times a day, asking how chaotic and unpredictable the world felt in that moment and whether they were savouring the present. It turned out that when the world felt messy, people were more likely to be savouring their lives a few hours later, at the next ping. Stop to appreciate the small things in life shutterstock/Mariia Boiko Of course, the relentless uncertainty of the pandemic doesn’t lend itself to feeling mindful and appreciative all the time. But Gregory suspects that this pattern still holds. Indeed, many people reported feeling grateful early on in the pandemic. One of our Thnx4 members, for example, journaled about missing out on her daily socializing at the neighborhood cafe and instead making small talk with strangers on her morning walk. “It reminded me not only to appreciate but to seek positive experience,” she wrote. “Savouring and appreciating the small things in life may be a coping response that our minds activate when we feel overwhelmed by the ambiguity of it all.” While savouring may happen naturally, it’s also something we can practise deliberately when life feels unsettling. For example, you might share your good news or gratitude with others, or tune into the enjoyable sights, sounds and smells around you. When you work on controlling your attention this way, Gregory says, you may feel like you have more control over your life in general. The flyers and videos in these experiments are a good reminder that our sense of uncertainty is changeable. Based on that, it makes sense that reading political news or social media posts from our friends could influence how stable or chaotic our lives feel. Being selective about the media we consume could help. Or, says Gregory, when we’re feeling adrift, we could try reflecting on times in our life when we felt secure and certain. Savouring isn’t the only potential upside to feeling uncertain. For people who are less well off, confronting a chaotic environment can actually drive them to prioritize community. In these ways and perhaps others, our brains try to protect us from the unpleasant but unavoidable uncertainty of life. • Main image: shutterstock/Rido happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Mindfulness | Gratitude | Friendship 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

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.

Choosing kindness over negativity or indifference may not be our default reaction, but we can cultivate it over time through consistent action. Sonia Vadlamani offers seven ways in which we can reconnect with kindness towards others and ourselves as well. The discussion around kindness has heightened ever since the COVID-19 pandemic unfolded, perhaps owing to the rise of various aid groups during lockdowns and contingencies, or because the interruption of life as we knew it caused us to reconsider our priorities and values. Indeed, kindness is undoubtedly considered one of the most prized social currencies, in addition to being the cornerstone for humankind’s virtues. Philosophers and spiritual gurus have hailed the virtue of kindness as a potent gift for centuries, while academic researchers and psychologists have conducted considerable research centered on the power of kindness. Still, at some point in our lives, most of us have been denied a more compassionate approach by someone or have disregarded the option to extend kindness towards others. Some of us have also been bullied online or received a harsh response to a genuine query, and at times we’ve regretted our indifferent or judgmental behavior towards others. With the wide-ranging benefits of kindness so well known, why do we need to be reminded to choose kindness – why don’t we 'just be kind' all the time? Why we need to choose kindness It is fair to wonder why we should have to “choose” kindness, rather than it being our natural state. However, our perennially busy and fast-paced lives may have rendered us indifferent to the suffering and problems of those around us. Furthermore, our inherent negativity bias may persuade us to react strongly to unfavorable or unpleasant outcomes, instead of assessing the situation in a more objective light. Additionally, human beings are wired to judge others according to their character and actions, while they tend to judge themselves based on the situation. This tendency – also known as “fundamental attribution error” – is based on the inconsistency in our reaction towards other people’s actions or views. While we may attribute our failures or decisions to the circumstances we were caught up in during a situation, we do not readily assess other people’s behavior and problems in the same understanding manner. For instance, if I ever park too close to someone else’s car, then I must’ve had an emergency, and hence it should be forgiven as a one-off incident. However, if someone else parked outside their line so that their vehicle encroaches a bit of my parking spot, then they must be irresponsible and need to be taught a lesson. Does this line of thought seem familiar to you as well? Donating goods – or time – to a foodbank is one way to choose kindness shutterstock/BAZA Production Indeed, choosing kindness can bring about the much-needed shift in the way we judge. Being kind can teach us to look carefully and objectively at the way we react to external stimuli and assess the circumstances before we react in a rude or harsh manner. Cultivating kindness as a choice “Be kind whenever possible. It is always possible,” as the 14th Dalai Lama famously stated. Choosing kindness poses several benefits for us and others around us, yet costs nothing. To kindle kindness as a daily practice, Dr Tara Cousineau – renowned psychotherapist and author of The Kindness Cure – suggests that we ponder over the question: wow can I bring kindness into my day, in any small way? “Choosing kindness can bring about the much-needed shift in the way we judge. Being kind can teach us to look carefully and objectively at the way we react to external stimuli.” “Kindness is not random,” says Dr Cousineau. She explains that choosing kindness intentionally requires us to be compassionate, considerate, understanding and forgiving in a consistent manner, even on the days we may not feel like it. Authentic kindness requires genuine intention and effort on our part. The process of choosing kindness may gradually get easier once we start experiencing the joy or cheer that being kind sparks. How does choosing kindness benefit us? Being kind comes with a wealth of research-backed benefits. Acting kindly can make us feel less anxious, and can ease social avoidance tendencies, allowing us to form meaningful connections. Kindness can also combat psychological distress and alleviate depression. A study by Dr Hans Kirschner et al revealed that being kind switches off our inbuilt threat response, allowing us to feel safe and relaxed, thus promoting tissue regeneration and healing in the body. This ability to switch off the threat response can reduce the onset of disease and boost our well-being. 7 ways to practise choosing kindness every day Cultivating kindness in our daily routine begins with consistent action. Researcher Helen Weng compares the ability to practice kindness with the science of weightlifting, wherein one can build their ‘compassion muscle’ and get more adept at helping others with sufficient practise. Here are seven ways in which we can try to choose kindness – every day: 1. Create a kindness plan It is possible to choose kindness in the way of small gestures and little things that can spread happiness and brighten someone’s day. Jot down one act of kindness for each day of the month – for others and yourself – that you can carry out, thus encouraging the neural pathways in your brain towards embracing positivity and compassion. The Random Acts of Kindness Foundation shares a comprehensive list of kindness ideas that can be carried out with minimal effort. Some examples of random acts of kindness can include: Buying a few extra items at the supermarket for donations – many supermarkets now have designated areas where you can leave produce. Alternatively, look into ways of donating to food banks. Complimenting a stranger in a good-natured manner. Befriending an elderly person to help them combat loneliness or inviting a senior for a chat over a cuppa. Supporting a local business by buying their products or eating at local restaurants and promoting them via your social media channels. 2. Practise compassionate listening Offering someone our undivided attention in the form of mindful listening can be a simple, effective and free way to choose kindness too. Remember it is essential to keep all technological distractions and our inner judgmental voice at bay while we do so. 3. Donate or raise funds for charity A survey conducted by Harvard Business School pointed out that individuals who were more generous financially and made sizeable charitable donations measured highest for overall happiness levels. The study thus revealed that prosocial spending, or utilizing one’s financial resources to help others resulted in improved emotional well-being. Raising funds for animal welfare, organizing a fundraiser for the care of cancer patients at your local hospital, helping a neighbor who may be facing a crisis by organizing a charity drive, etc. are some of the ways you could bring about a positive change by choosing kindness. A litter pick shows kindness to the planet shutterstock/Dragon Images 4. Choose to be kind online While the advent of social media has made us more aware and conscious, unfortunately it also has given rise to rampant cyberbullying, and hostile behavior based on one’s appearance, ethnicity, gender stereotypes, and personal beliefs etc. We can choose kindness online by encouraging positive messages, spreading cheer and love instead of hate, and ignoring negative or hateful content. Even when we disagree with someone, it is possible to do so in an objective and respectable manner. RELATED: Adult bullying and how to deal with it 5. Choose kindness for the planet While gardening offers several mental health benefits as a hobby, it can contribute towards greener and cleaner living spaces as well. Finding small ways to reduce our carbon footprint and adopting more sustainable practices like picking up litter, packing a waste-free lunch, carrying your own tote to grocery shop, etc, can go a long way to improve the world around us. 6. Practise kindness at work It is important to remember that your employees and coworkers have their own challenges, hidden from plain sight. This is especially true in the current times, with the COVID-19 pandemic disrupting lives at every level, as parents struggle to find a balance between working remotely and homeschooling. Leading with compassion can improve morale, boost productivity and ensure higher employee retention, according to research. “Choosing kindness intentionally requires us to be compassionate, considerate, understanding and forgiving in a consistent manner, even on the days we may not feel like it.” Leaders in service industry – and hospitality sector in particular – quite possibly realize the importance of choosing “habitual kindness”, in attempts to deliver experiences that customers will remember forever. Indeed, consumer decisions are often based on how well their expectations were met and the collective experience, so if you find yourself being loyal to a particular brand or service provider, it is probably because their leadership drives down kindness as their core value. 7. Choose to be kind to yourself Choosing kindness towards yourself becomes more crucial than ever during adverse times, or when you are feeling low. Afterall, it’s harder to practice kindness towards others when you’re stressed or overwhelmed. Befriending yourself gently through self-compassion and self-care is the first step towards choosing kindness. Psychologist Kristen Neff suggests establishing helpful self-compassion breaks when you find that you’re stressed or being too harsh on yourself. Place a hand over your heart and practice saying to yourself: “May I regard myself in a gentler, fair light.”, or “May I bring kindness to this moment, even when I’m stressed.” These self-compassion statements will help you center your attention back to choosing kindness for yourself. The takeaway: choosing kindness As the famous saying goes, “In a world where you can be anything, be kind”. While we may not remember every person we ever met by their name, we are likely to remember each act of kindness rendered to us. Indeed, choosing kindness as a daily practice can offer a host of physiological and psychological benefits. Carrying out a series of activities centered on kindness can boost happiness, as revealed by an investigation experiment by Lee Rowland et al. Exercising kindness may take some practice but can also create long-lasting happiness for others as well as ourselves. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ Develop with free online classes in our happiness Academy Compassion | Altruism | Empathy Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Überlegst du der konsumgeilen Welt zu entfliehen und ein einfaches Leben zu leben? Calvin Holbrook tut es und er ist damit nicht alleine. Lies über die Bewegung ‘freiwillige Einfachheit’ und entdecke sechs Vorteile ein einfaches Leben zu leben, einschließlich der Erkenntnis des Sinns deines Lebens, besserer Gesundheit und verbesserter Konzentration. Dieser Text erschien original im englischen happiness-Magazin Seit ich in meinen 40ern bin gefällt mir der Gedanke immer besser, freiwillig ein einfaches Leben zu führen und mehr Minimalismus in meinen Alltag zu bringen. Mein Leben sah bisher so aus, dass ich in großen und aufregenden Städten lebte mit viel Unterhaltung, irren Möglichkeiten und Zerstreuung bis zum Abwinken. Aber was ich einst als aufregend empfand ist für mich nun zunehmend schwierig. Mein Gehirn ist immer mehr überfordert von Lärm, Überstimulierung, Ablenkungen und ständig wachsenden Menschenmengen, was mein persönliches Stressniveau in die Höhe treibt. Dies führt dazu, dass ich über einen ruhigen Weg nachdenke, ein einfaches Leben zu führen. Näher an der Natur und in friedlicher Umgebung. Ein einfaches Leben zu führen muss jedoch nicht heißen, allein in einer Holzhütte mitten im Nirgendwo zu hocken (obwohl das eigentlich ganz ansprechend klingt). Tatsächlich gibt es viele praktische und nicht ganz so drastische Methoden, ein einfaches Leben für dich selbst zu schaffen, dessen Vorteile wissenschaftlich belegt sind. Und ich bin nicht der einzige Mensch, der so denkt. Ein ‘einfaches Leben’ oder die ‘selbstgewählte Einfachheit‘ ist ein anerkannter, traditionsreicher Lebensstil, der Konsum sowie das Streben nach Reichtum und materiellen Besitztümern minimiert. Das einfache Leben ist ein wesentliches Element der Lehren vieler religiöser Gruppen, von den Mönchsorden des Mittelalters bis hin zu den heutigen Amischen und Quäkern. Ein einfaches Leben führen: In der Natur zu sein ist eine unglaubliche Energiequelle Die heutige Bewegung für ein einfaches Leben entstand aus der Gegenkultur der 1960er und 70er. 1981 dann gewann diese Bewegung mit dem Erscheinen von Duane Eligns Buch “Voluntary simplicity” (‚Selbstgewählte Einfachheit‘) einen neuen Namen. In seinem Buch erklärte er die Tugenden einer “Art zu leben, die nach außen einfach, aber nach innen reich ist“. Während der 90er wurde auch das Konzept des Minimalismus, das Elemente des einfachen Lebens beinhaltet, populär. Was beinhaltet ein einfaches Leben? Während sich Minimalismus hauptsächlich darauf konzentriert, Besitztümer einzuschränken oder ganz aufzugeben, hat der Ansatz für ein einfaches Leben mehr Elemente. Die Entscheidung für ein einfaches Leben schafft ein bedeutungsvolles Dasein, ein Leben nach den eigenen Bedingungen. Es hilft, Zeit und Raum zu schaffen, um dich deinen wahren Interessen und Leidenschaften zu widmen. Einfaches Leben widerspricht völlig den gewöhnlichen Werten der westlichen Welt, mit denen die meisten von uns aufgewachsen sind. Ein einfaches Leben zu führen heißt, dich von allen unwesentlichen Dingen zu befreien, um deine Zeit und Energie auf das zu konzentrieren, das dir am wichtigsten ist. Wie kann ich mein Leben vereinfachen? Wie ich zu Anfang erwähnt habe ist es mein Traum und vieler anderer Menschen, zum Zwecke eines einfacheren, ruhigeren Lebens aufs Land oder an die Küste zu ziehen. Die Realität jedoch ist, dass viele aufgrund ihrer Verpflichtungen in ihrem Beruf oder ihrer Familie gegenüber nicht einfach spontan alles Bisherige aufgeben können. Dich langsam Schritt für Schritt aus deinem zu umtriebigen Leben und dem Konsumüberfluss zu entfernen bringt dich ebenfalls an dein Ziel. “Ein einfaches Leben zu führen bedeutet nicht nur, deine Besitztümer aufzugeben. Vereinfachung schafft ein mit Bedeutung gefülltes einfaches Leben zu deinen eigenen Bedingungen.” Ein Kick-Off in dein einfaches Leben kann sein, deine Besitztümer einzuschränken, über neue Anschaffungen genauer als bisher nachzudenken, deine Zeit auf sozialen Medien und am Smartphone zu begrenzen, nicht an sozialen Anlässen teilzunehmen, die dich nicht interessieren, und Multitasking nicht mehr als Superkraft sondern als Stressfaktor zu begreifen. Einiges oder alles davon zu tun, kann dir große Vorteile und Zufriedenheit bringen. Lass uns also einen genaueren Blick auf diese wissenschaftlich erwiesenen sechs Hauptvorteile werfen, die dir ein einfaches Leben bringt. 1. Vereinfache dein Leben, um mehr über dich selbst zu lernen Wenn du dich nicht mit sozialen Medien ablenkst, Serien auf Netflix durchnudelst, auf der Suche nach den neuesten heissem Sch*** bist, oder To-Do-Listen ohne Ende führst, gibst du dir selbst die Zeit und den geistigen Raum, dankbar für das zu sein, was du bereits hast. Dies gibt dir außerdem die Möglichkeit zu reflektieren und mehr über dich selbst zu lernen. Ähnliches Thema: The Top 5 benefits of gratitude practice Tatsächlich kann ein einfaches Leben uns dabei helfen, Sinn zu finden und spirituell zu wachsen, da es den Fokus von materiellen Besitztümern nimmt und uns hilft, nach innen zu schauen. Es hilft, mehr Stille – und sogar eine positive Einsamkeit – zu schaffen, alles Hauptfaktoren für spirituelle Reflektion. Natürlich kann es auch schmerzhaft und anstrengend sein sich ablenkungsfrei mit sich selbst auseinanderzusetzen, aber schlussendlich hilft es uns, uns darauf zu konzentrieren, wer wir sind, was unserem Leben Sinn und Bedeutung gibt und was wir mit dem Rest unseres Lebens machen wollen. Zielgerichtet und bedeutungsvoll zu leben wiederum steigert erwiesenermaßen unser Glücksniveau. 2. Ein einfaches Leben zu führen kann Beziehungen verbessern In seinem Werk “Selbstgewählte Einfachheit: Charakterisierung, ausgewählte psychologische Implikationen und gesellschaftliche Konsequenzen” führt Amitai Etzioli an, dass wir uns mehr auf Beziehungen konzentrieren, wenn wir aufhören, unsere Zeit auf die Ansammlung materieller Besitztümer zu verwenden. Gleichermaßen kann exzessive Nutzung sozialer Medien bedeuten, dass offline Beziehungen leiden. Wenn wir diese Faktoren reduzieren oder eliminieren, schaffen wir mehr Zeit, die wir mit Freunden und Familie verbringen können. Ein einfaches Leben kann deine Beziehungen und deren Intensität verbessern Zusätzlich kann ein einfaches Leben bedeuten, dass sich deine Freundesgruppen verändern. Vielleicht hast du viele verschiedene Freund*innen, mit denen du bei verschiedenen Aktivitäten Zeit verbringst, zum Beispiel die „Partyfreund*innen“, die „Shoppingfreund*innen“, die „Fitnessstudiokumpel*inen“. Dein Leben zu vereinfachen und weniger zu tun kann bedeuten, dich auf wenige, dafür aber qualitativ hochwertige Freundschaften und engere Beziehungen zu konzentrieren. Deine Interaktionen in deinem Freundeskreis werden echter, wenn der Trieb, andere durch Besitztum zu beeindrucken wegfällt. Im Gegenzug hat es gesundheitliche Vorteile, deine Freundschaften so zu intensivieren. Verschiedene Studien haben ergeben, dass die Entwicklung starker, solider Freundschaften dein Krankheitsrisiko verringern kann – von geringerer Wahrscheinlichkeit, eine simple Erkältung zu bekommen bis hin zu geringerem Risiko fettleibig zu werden oder an einem Herzleiden zu erkranken. Eine Harvard Studie ergab ebenfalls, dass enge Freundschaften die Gesundheit des Gehirns während des Alterns begünstigen können. 3. Ein einfaches Leben stärkt dein Bankkonto In vielen westlichen Ländern führt das Missverhältnis zwischen dem, was wir kaufen und dem, was wir brauchen zu einem enormen Mehrverbrauch, der die Ressourcen der Erde erschöpft und den Klimawandel beschleunigt. Ein selbstbestimmtes einfaches Leben ist ein Lebensstil, der den Konsum sowie das Streben nach Reichtum und materiellen Besitztümern minimiert. Dein Leben durch weniger Konsum zu vereinfachen bedeutet, dass du weniger ausgeben (und auch weniger Schulden haben) wirst. Vorteile finanzieller Unabhängigkeit können zum Beispiel weniger Stress und Sorgen sein. Dies könnte einer großen Menge Menschen nützen: Einer Studie aus Großbritannien von 2018 zufolge, in der 2.000 Leute befragt wurden, haben 40 Prozent der Bevölkerung Geldsorgen. “Ein einfaches Leben zu führen heißt, sich von allen unwesentlichen Dingen zu befreien, um deine Zeit und Energie auf das zu konzentrieren, das dir am wichtigsten ist.” Um deinen Konsum einzuschränken wirf zuerst einen Blick auf deine Ausgaben und überlege, wofür du dein Geld ausgibst. Der Coffee to go? Das neueste iPhone oder Samsung? Netflix und andere zeitvertreibende Abos? Die Fitnessstudio-Mitgliedschaft, die du fast nie nutzt? Es gibt so viele Möglichkeiten, unsere Ausgaben einzuschränken, also kündige, was du nicht brauchst und ändere deine Gewohnheiten. Bei der Durchsicht deiner Ausgaben fallen dir vielleicht auch noch Abos auf, die du schon längst vergessen hast... Setze dir als zweites zum Ziel, alle noch bestehenden Schulden zu begleichen und nur noch im Rahmen deiner Mittel zu leben. Hör auf, ungebremst Kreditkarten zu benutzen und setze dir stattdessen ein monatliches Budget. Und drittens, falls du entschieden hast, deine materiellen Besitztümer zu vereinfachen: Verdien ein bisschen nebenbei, indem du unnötigen Kram bei eBay oder ähnlichen Anbietern verkaufst (alternativ kannst du den Kram oder den Erlös natürlich auch spenden). Falls du entschieden hast, dein Sozialleben zu vereinfachen, um dich auf Dinge wie deine Verbindung zur Natur, Spaziergänge oder Meditation zu konzentrieren, wird das deinem Bankkonto ebenfalls gut tun, denn die meisten dieser Aktivitäten sind kostenlos oder bedürfen nur geringer Ausgaben. 4. Ein einfaches Leben zu führen ist großartig für deine Gesundheit Ein einfacher Lebensstil kann auch vorteilhaft für deine körperliche und geistige Gesundheit sein. Eine 2014 im Journal of Personality and Social Psychology veröffentlichte Studie stellte eine Verbindung zwischen Materialismus (der Wertschätzung von Besitztümern und Geld) und schlechter geistiger Gesundheit fest. Das Team des Knox College in Illinois entdeckte auch eine noch stärkere Verbindung zwischen Materialismus und risikoreichem, gesundheitsschädlichem Verhalten, beispielsweise Rauchen, Alkohol- und Drogenkonsum. Es macht also Sinn, dass das Gegenteil, nämlich eine nicht-materialistische Einstellung zu haben, sich positiv für die Gesundheit auswirken kann. Diese Theorie wurde durch eine Umfrage der University of Sciences in Pennsylvania gestützt, die ergab, dass 90 Prozent der Menschen, die sich als Anhänger der Bewegung für ein einfaches Leben sehen, angaben, ihre körperliche Gesundheit habe sich nach ihrem Entschluss, weniger Geld zu verdienen, verbessert. Beinahe genauso viele Befragte behaupteten, dass sich auch ihre geistige Gesundheit gebessert habe. Der Grund dafür kann sein, dass ein einfaches Leben weniger Stress und mehr Ruhe bedeutet. Ein einfaches Leben auf dem Land © shutterstock/Monkey Business Images Diese Vorteile können durch mehr mit der Familie oder Freunden verbrachte Zeit, gesteigerte körperliche Aktivität und einen Karrierewechsel hin zu einer erfüllenderen und weniger geldorientierten Arbeit begründet sein. Außerdem ziehen die Menschen, die sich auf ein einfaches Leben konzentrieren oft weg aus städtischen Zentren aufs Land oder an die See, was in aller Regel auch gut für die Gesundheit ist. Eine Studie der University of Exeter aus dem Jahr 2012 zeigte, dass Küstenbewohner in Großbritannien gesünder sind als Stadtbewohner. Es wird angenommen, dass dies zum Teil an vermindertem Stress durch das Leben am Meer und mehr Möglichkeiten für körperliche Aktivität liegt. Die Küste bietet ebenfalls sauberere, gesündere Luft, die besseren Schlaf fördert (von dem wir wissen, dass er für gute geistige Gesundheit essentiell ist). Und generell gibt uns die Natur mit ihrer Atmosphäre und ihren Geräuschen und Gerüchen mehr positive Energie als Verkehrslärm und Abgase dies können 5. Ein einfaches Leben bedeutet gesteigerte Konzentration Materielle Besitztümer und soziale Verpflichtungen einzuschränken geht mit einer Verringerung von störenden Einflüssen und damit auch weniger körperlicher und mentaler Ablenkung einher. Während du dein Leben vereinfachst und häusliches Chaos durch viel zu viele Dinge beseitigst, schaffst du Raum, um zu atmen und dich sorgsamer auf das Wesentliche zu konzentrieren. Tatsächlich ist bewiesen, dass die Beseitigung von Unordnung in deinem Heim die Konzentration steigert. Forscher am Princeton University Neuroscience Institute haben die Auswirkung von Unordnung untersucht und die Ergebnisse im Journal of Neuroscience veröffentlicht. Sie zogen den Schluss, dass Unordnung in deinem Heim und deinem Arbeitsumfeld zu beseitigen die Fähigkeit, sich auf Informationen zu konzentrieren und sie zu verarbeiten, deutlich verbessert. Ihre Forschung zeigte auch, dass Menschen in ordentlichen Umgebungen sich weniger reizbar fühlen, produktiver und weniger häufiger abgelenkt sind. Nicht ohne Grund haben viele erfolgreiche Kreative einen ablenkungsfreien Arbeitsplatz. “ Einfach zu leben kann uns helfen, Sinn zu finden und spirituell zu wachsen, da es den Fokus von materiellen Besitztümern nimmt und uns hilft, nach innen zu blicken.” Dein Leben durch Fokussierung auf nur eine Aufgabe auf einmal zu vereinfachen, anstatt Multitasking zu betreiben, kann ebenfalls deine Konzentration steigern. Multitasking wurde als effektiv angepriesen, aber Psychology Today berichtet, dass es tatsächlich die Leistungsfähigkeit um bis zu 40 Prozent verringern kann. Viele von uns beschäftigen sich ständig mit verschiedenen Technologien: Im Durchschnitt alle 12 Minuten schauen wir auf unser Handy, was weitere Ablenkungen und Unterbrechungen hervorruft und unsere Fähigkeit uns zu konzentrieren beeinflusst. Entscheide dich, dein Leben zu vereinfachen, indem du diese Unterbrechungen reduzierst: Schalte soziale Medien ganz ab oder reduziere die Zeit, die du damit verbringst und schalte Push-Mitteilungen aus. 6. Ein einfaches Leben zu führen ist gut für die Umwelt Während die hier beschriebenen Vorteile für ein einfaches Leben für uns persönlich eindeutig sind, funktioniert ein einfaches Leben auch wunderbar für die weitere Umgebung. Es wurde bereits erforscht, dass, wenn jeder so viel konsumieren würde wie der durchschnittliche US Bürger, es vierer Erden bedürfe, um den Bedarf weiterhinzu decken. Weniger zu konsumieren und weniger materielle Besitztümer zu haben verringert die Menge an Abfall, die eine Person produziert. Es gibt in der Tat viele praktische Arten, auf die du deine Gewohnheiten ändern kannst, um einfacher zu leben und damit dir, deiner Umgebung und der Umwelt zu helfen. Ein guter Anfang ist damit gemacht, weniger Kleidung zu kaufen. Aufgrund von sich schnell wandelnder Mode (Stichwort: Fast Fashion) ist die Textilindustrie inzwischen eine der größten Umweltverschmutzer und Energieverbraucher über ihre gesamte Lieferkette. Und dazu kommen noch die menschenunwürdigen Arbeitsbedingungen in den meist ostasiatischen Herstellerländern. Fragen wir uns doch einfach mal: Wer verdient am meisten, wenn wir für ein trendiges Shirt nur 4,99 € bezahlen? Klare Antwort: Die Näher*innen sind es nicht mit ca. 0,18 € Stundenlohn. Wiederverwerte oder spende alte Kleidung © shutterstock/wavebreakmedia Wir kaufen heutzutage 400 Prozent mehr Kleidung als noch vor zwei Jahrzehnten. Circa 80 Milliarden Kleidungsstücke werden jährlich gekauft und die USA allein produziert jedes Jahr 11 Millionen Tonnen Textilabfall. Wähle also statt billiger Fast Fashion lieber Klamotten, die länger halten und die du, wenn sie nicht mehr passen in der Wertstofftonne entsorgen kannst. Und wenn du durch dein neues einfaches Leben mehr Zeit fürs Wesentliche hast, warum verarbeitest du deine abgelegte Kleidung nicht einfach weiter? Aus einem Shirt kann eine Einkaufstasche werden, aus einem Pulli ein cooler Kissenbezug und wirklich abgenutzte Baumwollklamotten haben ein zweites Leben als Putztücher. Es gibt auch viele andere Arten, durch die Einschränkung von Konsum und Abfallproduktion die Umwelt zu schützen. Zum Beispiel, indem du eine wiederverwendbare Flasche kaufst, anstatt in Wegwerfplastik zu “investieren”. Und erfreue dich an dem, was du bereits hast, statt dir immer die neueste Technik zu holen. Als Konsumenten denken wir nur selten über die Auswirkungen nach, wenn wir etwas kaufen. An die Arbeiter in den Fabriken zum Beispiel, die das Produkt hergestellt haben, die Reise des Produktes zum Geschäft, wie die Verpackung produziert wurde, etc. Ein einfaches Leben zu führen bedeutet, aufmerksamer auf das zu achten, was du konsumierst und über die Reise eines Produktes sowie die Auswirkungen auf die Umwelt nachzudenken, weshalb deine Einkäufe durchdachter sind. Du entwickelst das wichtige Gespür dafür, was tatsächlich sein muss und was du und die Umwelt nicht braucht. Fazit zum Thema “einfaches Leben“ Dem chinesischen Philosophen Konfuzius nach, ist “das Leben wirklich einfach, jedoch bestehen wir darauf, es kompliziert zu machen“. Dem muss ich zustimmen. Für mich ist klar, dass die wissenschaftlich erwiesenen Vorteile für ein einfaches Leben enorm sind und zu gesteigerter Zufriedenheit beitragen. Einfaches Leben und Nachhaltigkeit gehen Hand in Hand und eine gesündere Umwelt wird zu besserer Lebensqualität der kommenden Generationen führen. Wenn du ein einfaches Leben beginnst und lebst, dann sammelst du Erinnerungen und Erfahrungen statt Besitztümer und davon landet nichts in der Mülltonne! Geschrieben von Calvin Holbrook Calvin gestaltet unser englischsprachiges Magazin, er liebt schwimmen, Yoga zu praktizieren, zu House & Techno zu tanzen, und vor allem alles, was vintage ist! Und nebenher ist er auch noch ein grossartiger Kollagen-Künstler. Hier mehr von ihm.

The ancient art of sound bathing is growing increasingly popular. Meditation teacher Ann Vrlak explores how sound baths harness the power of sound to reduce depression, anxiety and pain, as well as enhancing a sense of spirituality. Have you heard about sound baths or sound bathing? These are actually new terms for an ancient practice. For many hundreds of years, in various cultures, sound bathing has been part of meditation practice and healing – in some places, since the fifth century! In Australia, aboriginal tribes have employed the didgeridoo as a sound healing instrument for over 40,000 years. In a traditional practice, you would be lying down in yoga corpse pose, for half an hour up to a couple of hours, as the sound bath being created around you relaxed your mind and body, and led you into a meditation. Indeed, just as the name suggests, a sound bath fills the room and envelops the listeners. It’s quite an intense experience. And, if you’re someone who finds it difficult to meditate, sound bathing may be a great way for you to settle into the practice more easily. Is a sound bath like listening to music? So, how does a sound bath differ from listening to relaxing music, for example? The difference is there in the name: it’s a sound bath, not a music bath. The sounds that are used in this kind of practice are usually singular tones produced by instruments such as crystal bowls, gongs or bells. These specialized instruments are used because the sounds they emanate invoke deep relaxation and meditative states. Sound bathing is not about melody, but about the physical vibration of sound itself. The instruments are most often played in a way that produces deep, resonating tones that overlap each other. This creates a powerful field of vibration that is felt in body, mind and spirit – much in the same way that mantras do. RELATED: Vedic meditation – the benefits and mantras you need to know In many meditation traditions, sound is considered to be the most primordial and dynamic element in our universe. OM, the universal mantra, is said to be the sound of the universe itself, and its repetition will give you an increasing feeling of harmony and connection with all things that vibrate at its frequency. Whether you experience this kind of profound experience or not, the repetition of mantra, as well as sound bathing, encourages your mind to unwind by activating a deep relaxation response in your nervous system. The sound of the gong invokes deep relaxation What’s a sound bath like? I mentioned earlier that sound baths are traditionally part of a meditation practice. It is a tool to relax body and mind, so you are more receptive to a meditative state. Today, sound bath events or sessions are used just as often solely for their relaxation benefits. Whether people come for a spiritual or relaxation experience, sound baths are extremely popular in many places. Furthermore, sound baths are also used as therapeutic tools to heal physical and psychological illnesses. In fact, I was very lucky to experience a healing treatment myself a few years ago that involved the placement of crystal bowls on my chest that were “sung” by the therapist. At the time I thought, “This is what a cello feels like.” The sound vibrations reverberated through my body and created a deeply meditative, thought-free and pain-free state. I’ve never heard of this kind of treatment since – though I would go again in a second if I had the chance! “Sound bathing is not about melody, but about the physical vibration of sound itself. The instruments are played in a way that produces deep, resonating tones. This creates a powerful field of vibration that is felt in body, mind and spirit.” For most of us, here is the kind of simple format you can expect at a sound bath event: participants lie down on their backs on a yoga mat, with blankets and pillows available. The sessions are usually conducted in a similar way to a yoga class, with several other people in the room. The therapist then begins the sound bath. They use one or more instruments to create the series of overlapping tones, from deep low tones on a large crystal bowl, for example, to high sparkling sounds like a small chime. The sound bath usually begins quietly with frequent silences and grows in complexity and layering. The instruments create sounds that resonate and sustain for long periods, until they disappear into silence. RELATED: The power of silence Sound bathing can offer some people easier access to meditation. Following the sound into silence, eases your attention away from your mind, into your body and into sound – and ultimately, the silence between sounds. If there is a guided meditation component to the session, the therapist leads you through the meditation while the sound continues. If there is no guided meditation in your session, you simply let your attention rest in the physical sensations of the sound in your body and enjoy. Bowls are key components of sound baths shutterstock/Microgen The benefits of sound baths When you have a sound bath, you receive many of the same benefits as a regular meditation session: Reduced anxiety and depression Activation of your body’s relaxation mechanisms Better focus and concentration Promotion of good mental health Enhanced self-awareness Better sleep Plus, you can enjoy other benefits, like: The ability I touched upon earlier to move more easily into quieter, meditative states of mind Lowered blood pressure Relief of physical pain In terms of the science behind the practice of sound bathing, research studies into its potential benefits are few and far between. However, a 2017 study from the University of California did show that Tibetan singing bowl meditation had a positive effect on participants' mood, anxiety, pain and spiritual well-being. The study consisted of 62 participants. Compared with pre-meditation, following the sound meditation participants reported significantly reduced anger, tension, fatigue and depressive mood. Additionally, those who were previously naïve to this type of sound meditation experienced a significantly greater reduction in tension compared with participants who were experienced in this sound meditation. What's more, the feeling of spiritual well-being significantly increased across all participants. “Sound baths are traditionally part of a meditation practice. It is a tool to relax body and mind, so you are more receptive to a meditative state.” The results of this study may point to why the practice of sound bathing has a respected place at the heart of many meditation traditions. Want to try sound bathing? I’m writing this article about a year into the COVID-19 pandemic and public events are still restricted in many parts of the world. If you can't currently enjoying an in-person class, you can manage to experience a sound bath for yourself, thanks to the internet! One group offers virtual sound baths. And, you can take a three-hour (!) crystal bowl sound bath below, in high quality audio and video. I highly recommend it. You could also try creating your own sound bath at home. .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%; } This is one of the many sites that sell Tibetan singing bowls, and it also provides instructions on how to create your own sound bath at home. If you can invest in a bowl, you’ll enjoy the added experience of making the sounds yourself and feeling the vibrations of the bell through your hands. You can listen for the tones and rhythms and silences that resonate most with you, and take you into a relaxed state. The takeaway At the very least, sound baths are one of the most unique experiences you’ll find and, at most, you may find a healing, relaxing, meditative practice that you can easily make part of your life. Especially with high quality recordings available online, sound baths are more accessible than ever. Having done many live sound baths myself, I heartily recommend you try one if you can. The experience of the direct sound vibrations around you are hard to describe. I hope you have a chance to try one some day. Main image: shutterstock/Microgen happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Stress management | Mindfulness | Burnout Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

As dealing with hate speech and crime is becoming increasingly common, having the moral courage to confront it is more necessary than ever. Ed Gould suggests five ways to prepare yourself to speak out and stand up against hate crime. Do you have the feeling that hate is on the rise around the world? If you look at the number of cases of hate speech and crimes being reported, you may well be right. In the face of this unpleasant change in the political landscape, it's essential not to get caught up in hate and embrace positivity and happiness. But how do you take action without hating the haters or lowering yourself to their level of vitriol? Indeed, how do you do so without putting yourself and your loved ones in danger? Finding and showing so-called moral courage is one possibility. Moral courage involves exhibiting the braveness to take action for reasons of morality despite the risk of potentially negative consequences. It often involves challenging and tense situations which are upsetting. Fortunately, there are several lessons to be learned from history about standing up to hatred and the people that manipulate negativity for their own ends. Let's examine some of the key techniques you can use to help garner the sort of moral courage required while ensuring that you don't put yourself at risk. Moral courage: preparing yourself Many people are surprised when they first hear hate speech live and direct in the 'real' world (rather than on social media). They're usually not used to it and it can often cause well-meaning people to clam up in shock. Equally, if you're exposed to hate crime in the street, then you may understandably freeze in the horror of the moment. In order to overcome this normal human response, it's necessary to prepare yourself. Being mindful of all kinds of potential threats helps you to respond appropriately and support people in danger. This applies to hate speech and crime, too. By recognizing hatred for what it is, it becomes much easier to call it out. Stop hate: would you have the moral courage to speak out? Having the moral courage to stand up against hatred is frequently down to nothing more than having prepared and rehearsed in your own mind what you will say or do if you happen to face it. For example, think ahead about what you might say in response to typical scenarios, such as a racist comment made by a stranger or a derogatory, sexist term used by a colleague in the workplace. How moral courage benefits you and society Having the moral courage to speak up against hate crime and hate speech is about challenging such behaviour to stop it from becoming the norm. If you witness something that you feel is wrong and say or do nothing, then you might feel bad about it afterwards. Staying silent also means that others are less likely to find moral fortitude in themselves, too. Ultimately, this creates an atmosphere in society where hatred becomes normalised. In such environments, hate speech and crime only tend to get worse. In the end, we all suffer from tolerating it in this way. “Having the moral courage to confront hatred when it rears its ugly head means the perpetrators will think twice before saying and doing such things again.” On the other hand, having the moral courage to confront hatred when it rears its ugly head means that the perpetrators of it will think twice before saying and doing such things again. Furthermore, displaying moral courage encourages others to follow your stand too. Bystanders are more likely to join in and show their own moral courage if they see someone else doing it, a sort of 'strength in numbers' feeling. Every action taken against hate – no matter how small it may seem at the time – is a victory for a fair, inclusive and decent society. 5 ways to stand up against hate Feeling inspired? Want to be prepared for tough situations that require moral courage? Here are five steps you can take: 1. Learn about intervention training To protect someone who is experiencing a hate crime may require you to intervene on their behalf. There are a number of courses and workshops that teach people how to by effective as a bystander and to make safe interventions. In the UK, the University of the West of England have been in the forefront of such training. Meanwhile, in the US, courses like Green Dot and Step Up have led to a greater number of positive interventions that stand up to hate. Wherever you are in the world, consider trying out a course in intervention training. And if you can't find one near you, you can find a class online, too. RELATED: Six tips for speaking up against bad behaviour 2. Lead and others will follow There's little doubt that many people who tolerate hate speech would like someone to call it out. Perhaps they just lack the moral courage to do it for themselves. In any group situation, including social media, it's a well-established psychological concept that people 'fall into line' within groups. For example, if you speak up against a racist comment then others will probably back you up. Research from New York University has shown that people who use racist terms on social media refrain from doing it so often if someone in their circle stands up to them about it. Peace by piece: showing moral courage encourages others 3. Raise your profile Sometimes being an intervener against hate speech means going against the grain. It means feeling the pressure of a peer group and not to act. Train yourself to feel this natural anxiety and act in defiance of it anyway. To do so, it's a good idea to stand out from the crowd every now and then. Do so when it's safe. It will leave you better equipped to handle hatred when it turns up for real. Psychologist Lynne Henderson refers to this sort of preparation as social fitness. Her research suggests that practice and role-play helps you to draw on moral courage when you need it. 4. Seek help There's always a balance to be sought between rushing into an intervention and putting yourself in the firing line. According to Philip Zimbardo, psychologist and the founder of the Heroic Imagination Project, when a situation is potentially dangerous, calling the police or others nearby to help you do the right thing is the best course of action. “You can only be an effective social change agent if you understand when to act alone, as a member of a team, or not at all,” he says. “Speaking up against hate crime and speech is about challenging them from becoming the norm. If you say or do nothing, then you might feel bad about it.” 5. Take a second to really think Studies undertaken at Princeton University showed that people who were in a hurry were far less likely to stop and assist a stranger in distress. Furthermore, when several people witness a dire situation, each observer is less likely to help. This is called the 'bystander effect' in psychology. When you stop and think about it, you'll soon remind yourself that it's a normal human tendency to assume someone else will act. That simple pause for thought will allow you to overcome the 'bystander effect' and make the decision to be the one who acts. The takeaway: moral courage None of us possess unlimited amounts of moral courage, just as none of us have unlimited happiness. After all, we can all be cowed in certain situations. Nonetheless, self-preparation makes it more likely that you will respond to hatred in a way that successfully challenges it. This can help to make society less tolerant of it. Once you have built some confidence and learned some techniques that match your personal values, you will find it easier to put them into action again and again. ● Main image: shutterstock/CHAjAMP Have you ever witnessed a hate crime or another disturbing situation and used your moral courage to stand up for what you believe is right? The community would love to hear your story in the comments below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Assertiveness | Confidence | Courage | Empathy Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He is a practitioner of Reiki.