Seven Steps To Happiness


The Sydney Morning Herald wrote a fabulous post the other day on seven steps to happiness. I have included some of it here but please be sure to check out the original post for more.

"Follow the seven steps to be clearer of mind and less burdened of body, writes Hannah Booth."

1. Be positive, says Barbara Fredrickson, University of North Carolina

''Positivity makes you more attractive and resilient, with lower blood pressure, less pain, fewer colds, better sleep. Increase the number of positive emotions in your day, however fleeting. One can lead to another and so on, until we're in an upward spiral of positivity.

2. Be brave, says Daniel Gilbert, Harvard University

''Studies show people regret not having done things much more than they regret things they did. Why? We can rationalise an excess of courage more easily than an excess of cowardice, because we can console ourselves by thinking of the things we learned from the experience. We hedge our bets when we should blunder forward. In fact, large-scale assaults on our happiness - a lost job or failed marriage - trigger our psychological defences (and hence promote our happiness) more than smaller annoyances.

3. Meditate, says Massachusetts psychologist and author Daniel Goleman

''Meditation helps us better manage our reactions to stress and recover more quickly from disturbing events. This is key to happiness. One study took people in high-stress jobs and taught them meditation for eight weeks: they felt happier after and even remembered why they liked their work. Before, they were too stressed to see it.

4. Be kind to yourself, says Paul Gilbert, University of Derby, UK

''The way we relate to ourselves - kindly or critically - has a major influence on our wellbeing, contentment and ability to cope with setbacks. If you're feeling self-critical, stop, take a few breaths, slow down and try to think of the ideal qualities you might have, such as kindness, warmth, gentleness.
5. Put your pessimism to work, says Julie Norem, Wellesley College, Massachusetts

''Defensive pessimists expect the worst and expend lots of energy mentally rehearsing how things might go wrong. But by doing this, they can improve the odds of achieving their goals. It's a useful skill for everyone to learn.

6. Find a calling, says Jonathan Haidt, University of Virginia

''Work less, earn less, accumulate less and 'consume' more family time, holidays and other enjoyable activities. Pursue goals but remember, it's the journey, not the end result, that counts. If your work is not a calling, can you reframe it to see it as more than just a pay cheque?

If not, try to find a noble purpose outside work - religion, teaching, political campaigning. Find activities that fully engage your attention and you're good at: singing in a choir, painting, driving fast on a curvy country road.

7. Act happy, says Sonja Lyubomirsky, University of California

''My research compares happy and unhappy people, and underpinning this is the 40 per cent solution: the degree of happiness it is within our power to change, through how we act and think. I've identified 12 happiness-enhancing activities - things happy people do naturally. They may sound corny but they're scientifically proven. You don't have to do them all - decide which fit you best. One, express gratitude. Two, cultivate optimism: visualise a future in which everything has turned out the way you want it, then write it down. Three, avoid obsessing over things or paying too much attention to what others are doing. Four, practise acts of kindness - more than you're used to. Five, make time for friends; be supportive and loyal. Six, develop coping strategies: write down your feelings when you're feeling upset and try to see that traumatic events often make us stronger. Seven, learn to forgive. Eight, immerse yourself in activities and be open to new ones. Nine, savour life's joys - linger over a pastry rather than mindlessly consuming it. Ten, work towards meaningful goals. Eleven, practise religion and spirituality. And finally, exercise. You won't see the results from these activities right away: like anything important, you have to work at it.''


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