The How of Happiness Boosting Well-Being Through Gratitude, Kindness, and Optimism

1. The How of Happiness Boosting Well-Being Through Gratitude, Kindness, and Optimism Presented by Julie Chobdee, MPH Wellness Program Coordinator …on behalf of Dr. Sonja Lyubomirsky, PhD. UCR Department of Psychology

2. Who is Sonja Lyubomirsky? • Originally from Russia, she received her A.B., summa cum laude, from Harvard University (1989) and her Ph.D. in Social/Personality Psychology from Stanford University (1994). • Lyubomirsky currently teaches courses in social psychology and positive psychology and serves as graduate advisor.    • In 2002, Lyubomirsky’s research was recognized with a Templeton Positive Psychology Prize. • Associate editor of the Journal of Positive Psychology and holds a 5-year million-dollar grant from the National Institute of Mental Health to conduct research on the possibility of permanently increasing happiness.   • The How of Happiness: A Scientific Approach to Getting the Life You Want, was released in January, 2008, by Penguin Press (North America) and 15 foreign publishers.

3. Summary of Research • Career devoted to studying human happiness • What makes people happy? • Is happiness a good thing? • How can we make people happier still? • Why are some people happier than others? • Explore the cognitive and motivational processes that distinguish individuals who show exceptionally high and low levels of happiness. • Research shows that happy individuals experience and react to events and circumstances in relatively more positive and more adaptive ways.

4. 225 Studies on the Benefits of Happiness • Are more productive at work and more creative • Make more money and have superior jobs • Are better leaders and negotiators • Are more likely to marry and to have fulfilling marriages, and less likely to divorce • Have more friends and social support • Have stronger immune systems, are physically healthier, and even live longer • Are more helpful and philanthropic • Cope better with stress and trauma Happy people… FROM: Lyubomirsky, S., King, L. A., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin, 131, 803-855.

5. QUESTION: Is it possible to become happier? • And, if it’s possible to become happier, is it possible to sustainit?

6. WHAT DETERMINES HAPPINESS? Circumstances 10% Intentional Activity 40% Set Point 50% FROM: Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9, 111-131.

7. Research Shows That Happy People • Nurture and enjoy their social relationships • Are comfortable expressing gratitude • Are often the first to help others • Practice optimism about the future • Savor pleasures and live in the present moment • Make physical activity a habit • Are often spiritual or religious • Are deeply committed to meaningful goals FROM: Lyubomirsky (2001); Diener et al. (1999); Myers (2000), Diener & Lucas (1999), Argyle (1999)

8. Intervention:An experiment in which people are instructed to change themselves in some way that has a positive outcome.

9. Happiness Interventions Over the course of 2-3 months, volunteers are asked to do the following on a regular basis: • Commit acts of kindness • Count their blessings • Write gratitude letters • Visualize their best possible future • Savor and replay happy days

10. The conclusion of the research: “Happiness takes work!”

11. Happiness Enhancing Strategies • Count your blessings: Express gratitude for what you have (either privately – through contemplation or journaling – or to a close other) or convey your appreciation to individuals whom you’ve never properly thanked. • Cultivate optimism: Keep a journal in which you imagine and write about the best possible future for yourself or practice by looking at the bright side of things. • Avoid over thinking and social comparison: Cut down on how often you dwell on your problems and compare yourself to others.

12. Happiness Enhancing Strategies • Practice acts of kindness: Do good things for others, whether friends or strangers, either directly or anonymously, either spontaneously or planned. • Nurture relationships: Pick a relationship in need of strengthening and invest time and energy in cultivating it. • Do more activities that truly engage you: Look for activities at home and work that challenge you. • Replay and savor life’s joys: Paying close attention, take delight, and go over life’s pleasures and wonders – through thinking, writing, drawing, or sharing with another.

13. Happiness Enhancing Strategies • Commit to your goals: Pick one, two, or three significant goals that are meaningful to you and devoting time and effort to pursuing them. • Develop strategies for coping: Practice ways to endure or surmount a recent stress, hardship, or trauma. • Learn to forgive: Work on letting go of anger and resentment towards others who have hurt or wronged you. • Practice religion and spirituality: Becoming more involved in your church, temple, or mosque, or reading and pondering spiritually-themed books • Take care of your body: Engage in physical activity, meditation, smiling and laughing.

14. “Happiness depends upon ourselves.” – Aristotle Website: www.thehowofhappiness.com Blog: blogs.psychologytoday.com/blog/ the-how-happiness