Over the last 10 years, researchers in the field of positive psychology have used empirical methods to study the factors that help people create happiness and flourishing. Even more exciting, these researchers have translated their findings into concrete strategies that anyone can use to improve overall well-being \u2013 no winning lottery ticket, tropical vacation, fantasy romance, high powered job, or even therapy required!<\/p>\n
In his most recent book, \u201cFlourish\u201d(2011), Martin Seligman argues that the concept of well-being is made up of 5 measurable elements:<\/p>\n
\u00b7 Positive emotion \u2013 pleasure, happiness, life satisfaction<\/p>\n
\u00b7 Engagement – opportunities to use your strengths to meet the challenges that come your way<\/p>\n
\u00b7 Positive Relationships<\/p>\n
\u00b7 Meaning – belonging to and serving something that you believe is bigger than yourself<\/p>\n
\u00b7 Accomplishment \u2013 success, achievement, mastery<\/p>\n
In this way, well-being is a combination of both feeling good and \u201cdoing\u201d good. Seligman contends that when individuals maximize all 5 elements they thrive emotionally, mentally and physically.<\/p>\n
In fact, evidence has been pouring in on just how beneficial optimism and happiness actually is. Studies show people who are optimistic are less vulnerable to anxiety, depression, PTSD and other forms of mental illness. Others demonstrate that happy people are less likely to develop cardiovascular disease, colds, flus, and other illnesses. Those with high levels of life satisfaction cope better with stress and tend to sleep more fitfully. Positive people live longer. Other benefits of happiness include higher incomes, superior work outcome and greater social rewards. Sonya Lyubomirsky and her colleagues have further demonstrated that happy individuals are more creative, helpful, charitable, and self-confident, and have better self-control.<\/p>\n
Positive Psychologists have also shown that life satisfaction is not elusive, genetic or largely dependent upon external events. Certain simple, intentional activities can lead to substantial positive changes in one\u2019s life. Moreover, when we start bringing positivity into our lives it tends to become a self-perpetuating cycle. Happiness is within your reach!<\/p>\n
Below you will find a sample of 5 different \u201chappiness building\u201d exercises that have been proven to help improve one\u2019s well-being.<\/p>\n
Practice Kindness – Find one wholly spontaneous, kind thing to do each day and just do it. Notice what happens to your mood. These activities don\u2019t have to be momentous. Smiles, hugs, opening a door, bringing someone a coffee, offering a ride are examples of easy ways to show kindness to another.<\/p>\n
The Gratitude Visit – Close your eyes and call up the face of someone still alive who, in the past, did something or said something that changed your life for the better. Someone who you never properly thanked, someone you could meet face to face next week. Your task is to write a letter of gratitude to that individual and deliver it in person.<\/p>\n
What Went Well (WWW)? – Every night for a week, set aside 10 minutes and write down three things that went well that day and why they went well.<\/p>\n
Choose a Positive Outlook \u2013<\/p>\n
\u00b7 Be a cheerleader for yourself, rather than your own worst critic. Take more credit for your\u00a0successes. Learn from your setbacks and then let them go. Avoid ruminating about your\u00a0mistakes.<\/p>\n
\u00b7 Ask yourself: \u201cWill this really matter a month from now, 6 months from now or a year from now?\u201d<\/p>\n
\u00b7 Use your resources to solve problems where possible and practice acceptance when there is no\u00a0solution.<\/p>\n
\u00b7 Choose helpful thoughts over harmful ones.<\/p>\n
Improve Your Relationships \u2013 How you help your friends and loved ones celebrate is more predictive of a strong relationship than how you fight. Next time someone you care about tells you about something good that happened to her go out of your way to respond actively and constructively. That means asking her to relive the experience with you, and providing enthusiastic support.<\/p>\n
Savoring \u2013 The ability to truly appreciate the positive experiences in your life is one of the most important ingredients for happiness.<\/p>\n
\u00b7 Reminisce with family and friends.<\/p>\n
\u00b7 Create albums of treasures from happy events.<\/p>\n
\u00b7 Replay happy moments and days in your head.<\/p>\n
\u00b7 Take the time to really celebrate special occasions and good news.<\/p>\n
\u00b7 Be open to experiencing beauty and excellence.<\/p>\n
\u00b7 Practice mindfulness.<\/p>\n
If you are looking to increase your well-being and life satisfaction, take a moment to reflect upon the positive emotions, opportunities for engagement, relationships, meaning involvement and accomplishments in your life. How are you doing in each area? Where could improvements be made? What is going really well? Then, choose an appropriate \u201chappiness builder\u201d from the list above. Put the power of positive to work in your life by committing to completing that activity on a regular basis. Continue to try out some of the other exercises over the coming weeks. Given recent research findings, there\u2019s a great chance you will find yourself much happier a month from now.<\/p>\n","protected":false},"excerpt":{"rendered":"
Over the last 10 years, researchers in the field of positive psychology have used empirical methods to study the factors that help people create happiness and flourishing. Even more exciting, these researchers have translated their findings into concrete strategies that anyone can use to improve overall well-being \u2013 no winning lottery ticket, tropical vacation, fantasy … Continue reading The Power of Positive<\/span>