Happiness The 40% Solution - PowerPoint Presentation

HappinessThe 40% Solution Presented by Dianne Lemieux, Ph.D.

HappinessThe 40% Solution Part One Science of Happiness—A Brief Tour Historical roots – philosophical, religious and culturalPsychological investigations—advent and development of positive psychologyContributions from contemplative traditionsContributions from evolutionary biologyContributions from biology and neuroscience Part Two Simple Practices for Cultivating Wellbeing Simple practices for cultivating happiness and wellbeing Applications for these practices in psychotherapy Applications in education Applications in the military

Cross-Cultural Studies, What Makes People Happy , Happiness Myths and The Choices Truly Happy People MakeEvening showing of “Happy”Tonight!

Western Historical Roots Philosophical, Religious And Cultural Pre-17 th CenturyHappiness was a matter of luck, virtue or divine favor— not in our controlClassical Greek and Roman Philosophers—happiness could be earned—an outcome of moral comportment rather than an emotional state—achieved through a life of virtue—attained by only a few (Eudaimonia)Early Christian view—happiness was not our natural state—found only in a lost age, end of time or in spiritual union with God at death Post-17 th Century French Encyclopédie —Declares everyone has “a right to be happy” Thomas Jefferson—the pursuit of happiness to be a self-evident truth George Mason—pursuing and obtaining happiness as a natural right and endowment John Locke— “it is the business of man to be happy” New perspective on happiness as pleasure and positive emotion and something that one could and should expect McMahon, D. ( 2005)

Paradigm Shift “For all its pleasures and benefits, this new perspective on happiness as a given right, tends to imagine happiness not as something won through moral cultivation, carried out over the course of a well-lived life [ eudiamonia], but as something “out there” that could be pursued, caught, and consumed [hedonia]. Happiness has increasingly been thought to be more about getting little infusions of pleasure, about feeling good rather than being good, less about living the well-lived life than about experiencing the well-felt moment.” McMahon,D. (2009)

Science of HappinessAbstracts 1967-2000 Anger 5584 Anxiety 41416 Depression 54040 Joy 415Happiness 1710Life satisfaction 2582Ratio of 21:1

Martin Seligmanand the Birth of Positive Psychology

PsychologyThe Good News/Bad News Good news—developed a science of mental illness—classification system—measurement systems—evidenced based treatments Not Good news—at times accentuates pathologizing and victimizing—forgotten to facilitate genius and enhancing normal livesNot Good Enough news— needed a “positive psychology” focused on flourishing --Seligman, M. (2002)

Authentic Happiness Theory Original title for “Authentic Happiness” was “positive psychology” The content of study was “what we choose for its own sake.” The first step was to “dissolve the monism of happiness into more workable terms” Happiness could be analyzed into 3 elements that individuals choose for their own sakes: positive emotion, engagement, and meaning Seligman, M. (2002)

Three Happy Lives The Pleasant Life—experience a high level of positive emotion and pleasure—generally those who are very social The Good Life—capable of experiencing flow—craft their work, play and social lives in such a way to use their greatest strengths —to create flow The Venerable or Meaningful Life—belonging to and serving something that one believes is bigger than oneself --Seligman, M. (2002)

Inadequacies in the Original T heory Happiness is primarily about positive affect neither engagement nor meaning in themselves connote positive affect. The measure of life satisfaction is biased by mood in the moment (70%)-- it is also higher in extraverts (important with regard to public policy)Positive emotion, engagement and meaning do not exhaust the elements that people choose for their own sake Seligman, M. (2011)

Well Being Theory Wellbeing rather than happiness as a construct --composed of several measurable elements Less monistic in its viewpoint 5 elements consist of what free people choose for their own sake Each element has 3 properties: 1. it contributes to well-being 2. it is pursed for its own sake not to get any of the other elements 3. it is defined and measured independently of the other elements. Seligman, M. (2011)

Five Elements of Wellbeing Theory PERMA Positive Affect (measured subjectively) Engagement (measured subjectively) Meaning –belonging to and serving something that you believe is bigger than yourself (subjective and objective components Accomplishment- often pursued for its own sake even when it brings no meaning, positive emotion or positive relationship Positive relationships (doing a kindness produces the single most reliable momentary increase in well being of any exercise tested) Seligman, M. (2011)

Expansion of Authentic Happiness Theory to Well B eing Theory Authentic Happiness TheoryWell-Being TheoryFocus: well-beingMeasures: positive emotion, engagement, meaning, positive relationships, and accomplishmentGoa l: increase flourishing by increasing positive emotion, engagement, meaning, positive relationships, and accomplishmentDefined subjectively and objectively(24 strengths and virtues underpin all of the measures not just engagement) Focus: happiness Measure : life satisfaction Goal : increase life satisfaction Defined subjectively ( 24 strengths and virtues are the supports for engagement) Seligman, M. (2011)

The Work of Mihaly Csikszentmihalyi Flow/Engagement Definition: a psychological state which accompanies highly engaging activities when there is an optimum balance between skill and challenge Description: this state is highly focused- -time passes quickly—one is unaware of thoughts, emotions or the sense of self—described as highly rewarding and intrinsically enjoyable after the factNo shortcuts to flow –one must deploy highest talents to the activity

A Quick AsideThe Challenge of the Dalai Lama In 1992 at a meeting between Western neuroscientists and the Dalai Lama (Mind and Life Meetings) his holiness challenged western researchers to explore the mind and positive mental states rather than only studies of negative emotional states Neuroscientist Richard Davidson PhD began a series of investigations initially working with Tibetan Buddhist Monks and eventually collaborating with Jon Kabat-Zinn teaching MBSR to nonmeditators to see if a short trial of meditation practice could influence the patterns of their brains.

Definitions Happiness : everyday synonym for subjective well being, life satisfaction and the like. --Peterson, C. (2006).

Definitions Engagement: involvement in activities that involve flow Eudaimonia: the idea that true happiness entails identifying one’s inner self cultivating one's strengths and virtues, and living in accordance with themHedonism: the doctrine emphasizing the maximizing of pleasure and the minimizing of painLife Satisfaction: overall cognitive appraisal that one’s life is a good one Subjective Well-Being : relatively high levels of positive affect, relatively low levels of negative affect and the overall judgment that one’s life is a good one Peterson, C. (2006 )

Definitions Overall wellbeing/life satisfaction + positive (vs negative) emotions = happiness (subjective well being) Diener, E. (2008)

Definitions “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile .” Lyubomirsky, S. (2007)

Definitions “Happiness, for me, is defined as the intersection of meaning and pleasure in work and relationship.” --- Tal Ben-Shahar

Definitions “Positivity [happiness substitute ] consists of a whole range of positive emotions…The term is purposely broad. It includes the positive meanings and optimistic attitudes that trigger positive emotions … It even includes the long-term impact that positive emotions have on your character, relationships, communities and environment.” Fredrickson, B. (2009)

Conceptual Domains of Happiness Sense of Wellbeing Traits EmotionsSensations Kahneman, D. (1999)

How Do Contemplative Teachers Define Happiness?

“Wellbeing is a deep sense of serenity and fulfillment which underlies all emotional states.” -- Matthieu Ricard

“ nonenergetic joy” --Chad Tad Ming (Google’s Jolly Good Fellow)

“Happiness is our natural state… To acquire happiness you don't have to do anything, because happiness cannot be acquired. Does anybody know why? Because we have it already. How can you acquire what you already have? Then why don't you experience it? Because you've got to drop something. You've got to drop illusions.” ― Anthony DeMello

“Happiness is an inside job.” --Silvia Boorstein

Conscious, calm, creative, caring and content on fmri when mind and body are at rest and not stressed --Rick Hanson

What is Positive Psychology? “Concerned with strength as with weakness As interested in building the best things in life as repairing the worst As concerned with making the lives of normal people fulfilling and with nurturing high talent as with healing pathology” --Martin Seligman

Positive Psychology Happiness is not “the negation of unhappiness” Aims to link the research community with the community at large --Tal Ben Shahar Application of findings toward the aim of increasing the well being of individuals and society (i.e. Greater Good in Action—UC Berkely—Dacher Keltner)

Methods Used to Study Happiness“No Need to Reinvent the Wheel” Observation and experience sampling of individuals Cross sectional surveys of happy people Longitudinal studies of what makes people happy Experimental studies

Satisfaction with Life Scale Below are five statements that you may agree or disagree with. Using the 1 - 7 scale below, indicate your agreement with each item by placing the appropriate number on the line preceding that item. Please be open and honest in your responding.   7 - Strongly agree 6 - Agree 5 - Slightly agree 4 - Neither agree nor disagree 3 - Slightly disagree 2 - Disagree 1 - Strongly disagree____ In most ways my life is close to my ideal. ____ The conditions of my life are excellent.____ I am satisfied with my life. ____ So far I have gotten the important things I want in life.____ If I could live my life over, I would change almost nothing. 31 - 35 Extremely satisfied 26 - 30 Satisfied 21 - 25 Slightly satisfied 20        Neutral 15 - 19 Slightly dissatisfied 10 - 14 Dissatisfied  5 -  9   Extremely dissatisfied Diener , Robert A. Emmons, Randy J. Larsen and Sharon Griffin

Flourishing Scale Below are 8 statements with which you may agree or disagree. Using the 1–7 scale below, indicate your agreement with each item by indicating that response for each statement. • 7 - Strongly agree • 6 - Agree • 5 - Slightly agree • 4 - Neither agree nor disagree • 3 - Slightly disagree • 2 - Disagree • 1 - Strongly disagree ____ I lead a purposeful and meaningful life ____ My social relationships are supportive and rewarding ____ I am engaged and interested in my daily activities ____ I actively contribute to the happiness and well-being of others ____ I am competent and capable in the activities that are important to me ____ I am a good person and live a good life ____ I am optimistic about my future ____ People respect me Scoring: Add the responses, varying from 1 to 7, for all eight items. The possible range of scores is from 8 (lowest possible) to 56 (highest PWB possible). A high score represents a person with many psychological resources and strengths Diener , E., Wirtz , D., Tov, W., Kim-Prieto, C., Choi, D., Oishi , S., & Biswas- Diener , R. (2009).

Available at these Websitesor on the Internet Authentic happiness questionnaire center ( UPenn ) Ed Diener Subjective Wellbeing Love 2.0—online tools (Fredrickson)PositivityRatio.com—Self Test (Fredrickson)

Tracking Happiness Experience sampling App: Track your happiness.org “How are you feeling right now?” “What are you doing?” “Are you thinking about something other than what you are currently doing? Killingsworth, M.

Measuring HappinessE xpressive Behavior Coding the actions of facial muscles, voice tone, posture etc. from photos, audio, or video Coding written material (application statements, spiritual autobiographies)

Measuring Happiness Neurophysiologic components of happiness Brain studies

Does Happiness Matter? Barbara Fredrickson’s Work on The Value of Positivity

A Word About Positive Emotions and Pleasure Positive Emotions Emotions (positive and negative) are embodied. That is, they affect bodily processes like our heart rate, muscle tension and posture Positive emotions are triggered by how we interpret our current circumstances.“Feel good”Often have a component related to meaning PleasuresPleasures are the result of giving the body what it needs in that particular moment. “Feel good”

Neural Correlates Positive Emotions Individual differences in sustained activity of the nucleus accumbens predict natural occurring levels of well being/ eudemonic wellbeingPleasuresPrefrontal cortex (cingulate, orbital frontal, insula) codes pleasure-- links with deep structures in the brainVentral pallidum and nucleus accumbens which evoke liking, pleasure Deep reward systems in the brain that are activated by sensory pleasures can be activated art, human connection, humor, music, social and normal pleasures

The Value of Positive Emotions Health Benefits Correlated with gains in life expectancy (up to 10 years) Speed cardiovascular recovery following a negative emotional experienceCorrelated with lower rates of cardiovascular disease in longitudinal studiesHigh ikigai (having something worth living for-PERMA) correlated with lower rates of cardiovascular diseaseCorrelated with a stronger immune systemCorrelated with lower inflammation (protein—interleukin-6) and lower development of cold and flu virus following direct exposure in controlled studies (Cohen et. al., 2003)

Cardiac Vagal Tone The greater the difference between your heart rate at inhalation and at exhalation, the higher your vagal tone, which predicts better immune function, cardiovascular health, glucose regulation, and — oddly enough — social skills. Fredrickson has found that practicing lovingkindness meditation seems to help people cultivate higher vagal tone. She says our hearts literally become more responsive to our breath as we experience loving feelings toward others

Cardiac Vagal Tone Helps body regulate: Heart rhythms InflammationG lucoseHelps the mind regulate:AttentionEmotions Social skillsPredicts shared positivity resonance and connection-- works both ways

Cardiac Vagal Tone Meditation practice -> increases positive emotions -> increases experiences of positivity resonance -> increased cardiac vagal tone -> increased positive emotions Individuals with higher starting cardiac vagal tone also nudged the upward spiral to a greater extent Learning to generate positive emotions through loving kindness meditation increases cardiac vagal tone --Frederickson (2015)

Upward Spiral Connections betweenPositive Emotions and Cardiac Vagal Tone The more people experience positive emotions, the more people feel connected and attuned with others. Increases in the extent to which people feel connected and attuned with others predicts increases cardiac vagal tone.Higher initial levels of cardiac vagal tone predict the extent to which people experience positive emotions in response to meditation --Frederickson (2015)

The “Smart Vagus” Latest stage of development of the autonomic nervous system Unique to mammals A myelinated branch of the vagus nerveLinked to nerves that control facial expression and vocalization

The “Smart Vagus” Runs from the brainstem up into the cotex and limbic system and down into the organs of the body. Monitors and controls bodily functions, inhibits the parasympathetic and sympathetic nervous systemHelps regulate the primitive autonomic nervous system by modulating our visceral (organ based) emotional (limbic based) and behavioral (cortex based) states to support social contactControls the muscles of our face, eyes, mouth, and inner ear to enhance social communication and connection --Porges (1998)

Positive Emotions and the Immune System Our emotions appear to alert our immune system about which types of immune-related threats are most likely to occur given the circumstances, thus enabling our body to prepare for these threats. Emotions cannot change our DNA, but appear to change the way our DNA gets expressed into the cells that make up our immune system and our body.

Chronic Adversity andImmune Function Associated with: Increased expression of proinflamatory genesReduced expression of antiviral genesReduced expression of antibody synthesis genes

Positive Emotions and Immune Function Positive emotions increase antiviral defenses and decrease inflammation Shifts occur at a cellular level

Forward Looking Immune System In times of adversity (reduced social connection and isolation) we are more apt to suffer a bacterial vs viral infection so the body gears up to fight that by drumming up the antibacterial response i.e. increased inflammation The immune system may register the calibration of your emotions and affectively forecast the body’s potential threats and needs --Cole (2013)

The Value of Positive Emotions Psychological Benefits Feel good—awakens our motivation Change how the mind works—broadens awareness of possibilities Reduce symptoms of depressionReduce symptoms of anxietyIncrease life satisfaction ‘Undo’ the lingering effects of negative emotions “byloosing the hold that negative emotions gain on the mind and body and by dismantling the preparation of specific action urges”Increase resilience --Frederickson (2015)

People Who Prioritize P ositivity Experience more positive emotions Higher life satisfaction Reduced symptoms of depressionMore resilientBetter able to express appreciationBuild better relationshipsPut more effort into cultivating positive feelings Choose to savor positivityPlan for positive experiencesReport fewer aches, pains headaches and other physical symptomsSleep better Fredrickson, B. (2015)

Positivity and Resilience Positive emotions both build and expand resilience—hope, gratitude, interest, inspiration Positive emotions undo negativity Resilient people “chill” in response to an uncertainty-- worry less, brace less, exercise more discernment and less projection and negative forecasting—are more mindfulLess resilient individuals worry up to 3x as muchResilient individuals fully experience life’s events holding both the negative and positive emotions side by side. --Fredrickson(2015)

Positive Vs Negative Emotions Positive Emotions solve problems concerning personal growth and development—which build resources for a later time no distinguishable autonomic responses between different types of positive emotionsfacial expressions for positive emotions have no unique signal value: All share the Duchenne smile—in which the corners of the lips are raised and the muscles are contracted around the eyes, which raises the cheeksNegative Emotions Solve problems of immediate survival anger , fear and sadness elicit distinct responses in the autonomic nervous system. specific facial configurations with universally recognized signal value

“The Red Zone” When safety is threatened we move into flight, fight or freeze and the body burns r esources faster than it takes them in. --Hanson, 2015

Negative Emotion Action UrgesS urvival Oriented/Present Moment Anger—fight, attack Disgust—spit, expectorate Fear—flee

“The Green Zone” When core needs for safte safety, satisfaction and connection are met, we refuel, renew, and repair. --Hanson, 2015

Positive Emotion Action UrgesBroaden And Build Joy--Play Gratitude—creative giving Serenity—savor and integrate Interest--explore Hope—yearn for positive change Pride—dream bigAmusement—shared laughter/insightInspiration—aspire to excellenceAwe—accommodate the newLove—all of the above

“Being upset feels bad because its bad for us in the long term. It may be Mother Nature’s way of getting us out of the red zone and building up green zone resources to help us deal with life challenges without going into the red.” --Hanson (2015)

“Velcro for the negative/ t eflon for the positive” --Rick Hanson“If it bleeds it leads” Negativity Bias—the Tendency to Attach More Weight to the Negative

The Brain’s Negativity Bias Negative interactions generally more powerful than positive Endowment Effect: people will usually work harder to avoid a loss than to achieve an equal gain Negative events get more attention (Gottman research on couple’s therapy – takes 5 positives to neutralize one negative) Negative events if too stressful, shut down the hippocampus and get encoded as implicit memory disconnected from context and harder to integrate Hanson, R. (2011) Siegel, D. (200 )

The Brain’s Negativity Bias Recognizing and avoiding “sticks”, including predators, pain, natural hazards and social aggression has more survival value than moving toward “carrots” such as food, sex, shelter, pleasure, social support. If you miss a chance at a “carrot” today, you can always come back tomorrow but if you miss a “stick” no carrots forever! Hanson, R. (2011)

Positivity Offset--The Good News Distribution of good and bad experiences in life favor the good Positive emotions are often subtle and fleeting Positive effects only temporary if not transferred to long term storage

“The present moment is filled with joy and happiness. If you are attentive, you will see it .” --Thich Nhat Hahn

Fredrickson’s Positivity Ratiosthe Delicate Art of Pursuing H appiness Pathology P/N < 1:1 (10-20%) US Languishing P/N ~ 2:1 (60%) USFlourishing P/N > 3:1 (10-20%) US (tipping point)Flourishing requires experiencing both negative and positive emotionsFrequency of positive experiences rather than intensity of the positive experience is the more important factorRatios >3:1 broadens mindset-- over the course of a month show growth and resilience contextually appropriate positive emotions i.e. gratitude, love, connection rather than mania, self focused greed or pride

PositivityRatio.com--Self-Test Positive scores don’t count as much as negative Negativity bias stronger Positivity offset-- many more positive moments but fleeting The dosages are different --Barbara Fredrickson

Barbara Fredrickson’s Broaden and Build Theory Positive emotions expand awarenessStimulate more action choicesGlobal vs local visual processing Increases in positive emotions → build resources → increase life satisfaction

Global-Local Visual Processing

Kareem Johnson’s Work on Facial Recognition and Racial Bias

Alice Isen Cornell University Experimental research over twenty years demonstrated that when individuals feel positive emotions, their thinking becomes more creative, integrative, flexible and open to new information Physicians + gift -> faster to integrate information and less anchored to initial thoughts and premature diagnosis Negotiators induced to feel good were more likely to come up with integrative solutions in a complex bargaining taskMednicks Remote Association Test: individuals experiencing positive affect perform better on this task than those with negative or neutral affectmower \atomic  ? foreign /

“ Ask yourself whether you are happy, and you cease to be so.” John Stuart Mill

“A Little Positive Psychology Can Be a Dangerous Thing” Trying to banish all negative feelings Trying to force positivity Pursuing sensate pleasures over meaningful pursuits/contributions to the greater good Hedonia vs Eudiamonia rather than both/andPositivity ratio: 3:1 not 3:0 Fredrickson, B. (2015)

The Pursuit of Happiness People Who O verly Pursue Happiness or Value Happiness to an ExtremeHave more depressive symptomsHave less life satisfactionFind happiness more elusiveExperience fewer positive emotionsExperience more loneliness --Frederickson, B. (2015) (From a mindfulness perspective “striving, craving, in pursuit” can all reflect an underlying sense of dissatisfaction with the present moment resulting in contracted, negative mind states and downward spirals)

Boosting PositivityDon’t Go for a Gusher! Don’t try hard to be happy Don’t try to be happy all of the time—working through adversity builds resilience“Incline the mind toward happiness” --James BarazMantra “be open” rather than “be happy” Attend to embodied sensations of the positive emotion—become aware of opening vs contracting states of body- mindDon’t analyze positive emotionsPrioritize experiences that are associated with well beingFocus on and prioritize parts of your day where you might experience positive emotionsFuture planning for situations that elicit positivity

Micro Moments of Positivity Sheldon and Elliot ( 1999)-- small boosts of positivity (micro-moments) make a differenceMicro-moments of positivity can help you tune your focus toward these types of moments and help them come alive.Micro-moments of positivity can improve your own health.Micro-moments of positivity can improve the health of others with whom you interact. (by creating upward spirals of positivity resonance)

Micro Moments of Positivity Use it Lose it Choose it

Upward Spirals and Positive ResonanceA New View on Love

Components of Positivity Resonance Shared positive emotions. Mutual care and concern. Bio behavioral synchrony. --Fredrickson (2013)

Positive Emotion Action UrgesBroaden And Build Joy--Play Gratitude—creative giving Serenity—savor and integrate Interest--explore Hope—yearn for positive change Pride—dream bigAmusement—shared laughter/insightInspiration—aspire to excellenceAwe—accommodate the newLove—all of the above

Love is Not Sexual desire Romance Exclusive A bondCommitmentLasting Unconditional --Frederickson (2013)

Love Is An interpersonally situated experience marked by momentary increases in: shared positive emotions, bio behavioral synchrony, mutual care Which over time builds: embodied rapport, social bonds and commitment Co-experience of positive emotionMicro moments of connection --Frederickson (2013)

Positivity Resonance People’s preexisting beliefs and expectations can shape their experiences of positivity resonance. If people don’t see the value of micro-moments of positivity resonance, they might not notice when they encounter an opportunity for positive social connection

Key Preconditions For Positive Resonance Sense of safety R eal time face to face connection Face-to-face interactions enable greater synchrony and shared positivity between two people (e.g., shared smiles or laughs), which can ultimately improve your health and your capacity to empathize. If we don’t regularly socially engage with others, our capacity for social connection withers

Physical Effects of Love Oxytocin , a neuropeptide associated with love and intimacy, is released and makes us more attuned to and influenced by others. Vagal tone, which is assessed by the degree to which your breathing affects your heart rate, can predict the degree to which people find social interactions enjoyable.Having a lack of positive social connections can be just as damaging to your health as smoking, excessive alcohol consumption, or being obese.

Evolutionary Value of Positive Emotions Survival of the Fittest vs Survival of the Kindest?

Barbara Fredrickson’s Broaden and Build Theory “Simply by experiencing positive emotions , our ancestors would have naturally accrued more personal resources [optimism, resilience, social connection]. And when later faced with threats to life or limb, these greater resources translated into greater odds of survival and greater odds of living long enough to reproduce.” --Frederickson (2003)

“… positive emotions don’t just transform individuals. I’ve argued that they may also transform groups of people, within communities and organizations. Community transformation becomes possible because each person’s positive emotion can resound through others. So, by creating chains of events that carry positive meaning for others, positive emotions can trigger upward spirals that transform communities into more cohesive, moral and harmonious social organizations.” --Fredrickson (2003)

Evolution of the Brain

Brain Evolution Reptilian Brain Safety Stem “Peace” Mammalian Subcortex Approach/ Avoidance Satisfaction, “Contentment” Primate Cortex Attachment/Connection “Love” --Hanson (2015)

Evolutionary Value of Prosocial Emotions “Born to Be Good?”

Born to ConnectProsocial Emotions Enhance Survival Raising young: differences in infant vulnerability between reptiles, mammals and primates The importance of care, compassion, tending and befriending emotions and action urges Building and sustaining of communities which enhance survival Attachment studies—failure to thrive with social neglectLoneliness increases mortalityForgiveness vs revenge—hardwired for both—expression depends on the context

Hardwired for EmpathyMirror Neurons and Positivity Resonance

Cultivating Happinessthe 40% Solution

Well Being Theory Wellbeing rather than happiness as a construct --composed of several measurable elements Less monistic in its viewpoint 5 elements consist of what free people choose for their own sake Each element has 3 properties: 1. it contributes to well-being 2. it is pursed for its own sake not to get any of the other elements 3. it is defined and measured independently of the other elements. Seligman, M. (2011)

Five Elements of Wellbeing Theory PERMA Positive Affect (measured subjectively) Engagement (measured subjectively) Meaning –belonging to and serving something that you believe is bigger than yourself (subjective and objective components Accomplishment- often pursued for its own sake even when it brings no meaning, positive emotion or positive relationship Positive relationships (doing a kindness produces the single most reliable momentary increase in well being of any exercise tested) Seligman, M. (2011)

Neuroscience Contributions “Hardwiring Happiness”

Neuroplasticity Using the mind to change the brain to change the mind. We can activate states to build traits which continue to activate those states reinforcing the traits. (This can occur with both positive and negative states and traits.)

Tibetan MonksCompassion Studies Study was designed to detect whether brain circuits that detect emotion could be strengthened by meditation 16 monks with > than 10,000 hours of meditation training 16 novices who had a 2 week training period fMRI imaging in response to soundsMonks showed increased activity in the insula (responsible for empathy and body awareness) and the temporal-parietal juncture (where emotions of others are particularly perceived)The monks more strongly detected all emotional sounds -- Davidson

“Neurons That Fire Together Wire Together” -Hebb,D.O. (1949) Increased excitability of existing neurons Strengthened connections between existing synapses Development of new synapses and cortical thickeningNeural pruning (much like muscle-use it or lose it) Hanson, R. (2011)

Brain Development At birth there are an estimated 50 trillion synaptic connections in the brain By ages 3-10 there are an estimated 1000 trillion connections By age 20 there an estimated 500 trillion connections --Rintoul, 1999

The 40% Solutionfrom a Neuroscience Viewpoint Happiness and inner strengths are built on brain structure. Activating and reinforcing positive and wholesome states eventually builds positive traits and inner resources by building brain. Activation -> -> -> -> -> -> -> -> Installation Rick Hansen (2013)

“Top Down vs Bottom UpProcessing”

H Have the experience E Enrich the experience A Absorb the experience L Link the experience “Have the experience…Enjoy the experience” --Rick Hanson, Hardwiring Happiness

Enriching the ExperienceEnhance Learning Increasing the duration of activation Increasing the intensity of the activation Use of multiple sensory modalities Use of novelty or “beginner’s mind”Increasing personal relevance (intention)

Linking Bringing in resources or cultivating positive emotions that are targeted at the suffering of the unmet need of the red zone

Simple Practices for Cultivating Wellbeing

“Why is everyone here so happy except me?” “ Because they have learned to see goodness and beauty everywhere,” said the Master. “Why don’t I see goodness and beauty everywhere?”“Because you cannot see outside of you what you fail to see inside.” --Anthony de Mello

Happiness Myths Money Age ChildrenMarriage

Why Is It Hard To Be Happy? Happiness set point Hedonic adaptation Hedonic treadmillAre there paths to happiness that are more enduring?

PERMA Positive Emotions Engagement RelationshipsMeaningAccomplishments --Seligman, 2011

Positive Psychology’s PrimaryPathways to Happiness Utilizing our strengths and virtues Savoring, slowing down and really “tasting” the moment Appreciating what we have and expressing that appreciation (gratitude) Engaging in our activities for the process of it, as its own reward ( “flow or being in the zone”)Living life in a way that is meaningful (which often involves service to others rather than self focus) Ron SiegelMindfulness enhances these pathways

Greatest Hits of P ositive P sychologyTal Ben-Shahar “Permission to be human”—unconditional acceptance for all emotions—paradox -> active acceptance weakens negative emotions/ repression strengthens them Time affluence-- quality time with friends and familyExercise--30-40 minutes per week of aerobic exerciseGratitudeSimplify-- do less than more “email free zones”

Cultivating Positive (Wholesome) States Positive Psychology Gratitude* Flow Savoring* Body sensations*Working with Thoughts*Relationships*Forgiveness*CreativityKindness*Goal setting/accomplishmentsAweCompassion*Mindfulness*Intention* Optimism*Identifying/working with strengths *related mindfulness practices Meditative Disciplines Intention Mindfulness Gratitude Generosity Integrity Letting go Lovingkindness Compassion Joy Equanimity Being

“Positive psychology is not a spectator sport. Unless you involve yourself with the practices, its just a bunch of abstract ideas.” --Chris Peterson

Practices Intention Mindfulness Taking in the Good (savoring)Gratitude Nurturing relationshipsLoving kindnessSelf-compassionUtilizing character strengths

Intention “Your intentions set the stage for what is possible. They remind you from moment to moment of why you are practicing…I used to think that meditation practice was so powerful… That as long as you did it at all you would see growth and change. But time has taught me that some kind of personal vision is also necessary.” --Jon Kabat -Zinn

The resonance (embodied feeling/energy) of intention motivates, inspires and strengthens us against negative habits of mind. “Everything rests on the tip of our motivation.”

Clinical Uses for this Exercise Opens, centers and deepens group process Increases intimacy Use with clients who express difficulties with motivation or focus Processing is bottom up (whole body) vs top down (thinking)Helps those who intellectualize access other ways of knowingHelps those who get stuck in expectations (their own or others) a way to listen deeply and authentically to themselvesHelps us as clinicians know what “truly matters” to our clients Process clients can use in the waiting room prior to the start of therapy (also helpful for the therapist prior to starting session)Process we can use throughout our day to remember what matters to us and to take a step to support our intentions on a daily basis

“Intention sets the compass of the heart.”--Shauna Shapiro

The Nature of Intention from a Mindfulness Perspective Everything starts with intention (personal vision, aspirational) Intention primes the brain for what we will notice (inclining the mind) “Embodied”-- not just a cognitive exercise Inclining our hearts and minds in a direction-- not a destination or specific goal (non-striving) Intention is not a one time deal—it is evolving and changing– it’s dynamic

Intention helps to bring us back and remember the most important thing. “The most important thing is to remember the most important thing.”-- Suzuki Shunryu (Suzuki Roshi)

“Make an Intention to do Your Part and Let Life Support You.” --James Baraz Inviting and opening Recognizing and experiencing Aligning our actions with our intentions by engaging in the direction we want to goLetting go of outcomes and expectationsNurturing and protecting our intentions

It’s your intention that matters not control of the outcome. “My sincere intention is my greatest protection.” Dalai Lama

“The more you practice bringing a quality of loving presence into your life the more you tend to notice moments of wellbeing” --James Baraz “IN”--“TEND”

Definitions of Mindfulness “Mindfulness is paying attention on purpose non-judgmentally in the present moment.” Kabat-Zinn, J. (1994)“Mindfulness meditation is a consciousness discipline revolving around a particular way of paying attention in one’s life. It can be most simply described as the intentional cultivation of nonjudgmental moment-to-moment awareness.” Kabat-Zinn, J. (1996)

Definitions of Mindfulness Definition: The awareness that arises out of intentionally paying attention in an open, kind, and discerning way (attitude).” Shapiro & Carlson, (2006) Mindful attention helps us to see clearly what is happening in our present circumstances thus helping us to respond more effectively to the current situation.

Benefits ofMindfulness Meditation Decreases anxiety, depression and maladaptive responses to stress Increases positivity and optimism Leads to cortical changes -- activation of prefrontal cortexImproves immune response Davidson, R. et. al. (2003)

Tracking Happiness “A wandering mind is an unhappy mind” --Matt Killingsworth “How are you feeling right now?” “What are you doing?” “Are you thinking about something other than what you are currently doing?

The Default Network Identified in 2001 by Debra G usnard and Marcus Raichle A discrete network of brain regions that are active when the mind “is at rest” and inactive when the mind is meditating or engaged in a focused task (not completely mapped out yet) Operates in the background of our awareness comes to our attention when meditating

The Default Network’s Primary Activities Running Commentary On O ur Experience: analyzing, judging, comparing, forming opinions (often negative feeling tone)Time Travel: moving from past, present, and future perspectives (often missing out on present moment) Self Referential Processing: linking information streams of past and future to provide us a “sense of self” (interpreting who you are)Social Cognition: thinking about others in relationship to self, forming social judgments McGonigal, K.(2012)

View of the Default Mode FromBuddhist Psychology Buddhist psychology views the default state as a state of suffering. Running commentary tends to lead to dissatisfaction Time travel robs us of the present moment, the only time we have to truly experience our livesSelf referential processing can create a rigid and limited sense of who we really areSocial cognition can separate us from others and our shared sense of humanity

Wellbeing and Mindfulness Both mindfulness practice and positive psychology emphasize that the goal is not to “feel good or happy” all the time but to cultivate positivity and states of wellbeing as well as strategies for coping with the difficulties of life thereby increasing one’s resilience, wisdom and compassion.

“Even a 93 Year Old Saint is Not S afe!” Practice, Practice, Practice Frequency, focus and duration of mindfulness practice are all factors for cultivating the means for shortening the refractory period from reactivity to responsivity.

Advanced mediators have demonstrated the ability to suppress the startle response when practicing equanimity.

Time 10 minutes/day –2 weeks improved GRE scores50-100 hours-- life changes1000 hours--skill at “accessing joy on demand” 5000-10,000 hours– “real mastery”50,000- 80,000 hours—”grandmaster”

Modes of Practice Informal Formal Intensive Retreat

Mindfulness and WellbeingThree “On the Spot Practices” Settling the mind Attending to joy Cultivating kindness -- Chad Tad Ming (Google’s “Jolly Good Fellow”), (2015)

Settling the Mind Anchoring--total gentle attention to one inbreath and one outbreath with proper posture (activates parasympathetic response, “one moment of freedom”)Resting—if anxiety arises with breath focus just sit and rest (have a cup of tea)Being --Chad Tad Ming

Front Loading Wellbeing Attend to sensory experience not mental experience (the smallest or most vivid part of the experience) Front load joy-- just notice the smallest moment i.e. the first moment of ease Watch for small slices of joy especially skillful action i.e. joy of ease, joy of blamelessness, joy of gratitude, joy of generosityAcknowledge and attend to moments of wholesome joy --Chad Tad Ming

Attending to JoyTwo Informal Practices Just noticing Attending Example: Full attention to the first bite of every mealExample: Full attention to the first 5 seconds of your daily shower --Chad Tad Ming

Cultivating Kindness, Compassion and Love For 10 seconds every day wish 2 people be happy Advanced practice: 10 seconds every hour --Chad Tad Ming (2015)

The Upward Spiral of Mindfulness Practice

Cultivating Wellbeing Savoring Life’s Joys--Cultivating Positive Emotions/Taking in the Good ( PERMA)

Stopping to Savor Life “Breathing in, I am aware that I am alive. Breathing out, I smile to life within and around me.” --Thict Nhat Hanh

“I wondered how it was possible to walk for an hour in the woods and see nothing of note. I who cannot see find hundreds of things: the delicate symmetry of a leaf, the smooth skin of a silver birch, the rough shaggy bark of a pine. I who am blind can give one hint to those who see: use your eyes as if tomorrow you will have been stricken blind. Hear the music of voices, the songs of a bird, the mighty strains of an orchestra as if you would be stricken deaf tomorrow. Touch each object as if tomorrow your tactile sense would fail. Smell the perfume of flowers, taste with relish each morsel as if tomorrow you could never taste or smell again. Make the most of every sense. Glory in all of the facets and pleasures and beauty that the world reveals to you.” Helen Keller

BreakSavoring Walk Slow Down…Take a Savoring Walk…

General Happiness Practices Mental subtraction of positive events* Meaningful photos* (PER M A)Creating a positivity portfolio --B. Fredrickson, 2015—(PERMA) Creating and recalling positive events* (PERMA)Three good things*Positive experience log (MBSR—Kabat-Zinn)Savoring walk*Identifying your Happiness Profile (Peterson, 2006) Have a good day (Peterson, 2006)Taking in the good --HEAL (Rick Hanson, 2013) Sympathetic Joy meditation practice ( Salzberg , 1995) (*Greater Good in Action website)

Happiness Practices ContinuedEliciting Awe Awe walk* (PE R MA) Awe videos*Awe narrative*Awe story*

Taking in the Good “Just having positive experiences is not enough. They pass through the brain like water through a sieve, while negative experiences are caught. We need to engage positive experiences actively to weave them into the brain.” Rick Hanson

How to Take in the Good Have the experience—(look for positive facts and let them become positive experiences) Savor the positive experience—attend to the experience from 10—30 seconds Enrich the experience by feeling it fully both sensually and emotionally—allow it to intensify if possible Absorb it— “sense and intend that the experience is soaking into your brain and body—registering deeply in emotional memory” --Hanson, R. (2013)

HEAL Have Enrich Absorb Link Hanson, R. (2013)

Rain video http://www.telegraph.co.uk/news/good-to-share/10622926/Baby-shower-toddler-experiences-rain-for-the-first-time.html

Three Good Things that Went WellA Take Home Practice How to Do It Each day for at least one week, write down three things that went well for you that day, and provide an explanation for why they went well. It is important to create a physical record of your items by writing them down; it is not enough simply to do this exercise in your head. The items can be relatively small in importance (e.g., “my co-worker made the coffee today”) or relatively large (e.g., “I earned a big promotion”). To make this exercise part of your daily routine, some find that writing before bed is helpful. As you write, follow these instructions: Give the event a title (e.g., “co-worker complimented my work on a project”)Write down exactly what happened in as much detail as possible, including what you did or said and, if others were involved, what they did or said.Include how this event made you feel at the time and how this event made you feel later (including now, as you remember it).Explain what you think caused this event—why it came to pass.Use whatever writing style you please, and do not worry about perfect grammar and spelling. Use as much detail as you'd like. If you find yourself focusing on negative feelings, refocus your mind on the good event and the positive feelings that came with it. This can take effort but gets easier with practice and can make a real difference in how you fee Greater Good in Action

Three G ood Things Random assignment placebo controlled studies Duration of the practice-- one week 6 months later less reported depression and higher life satisfaction than controlsUnlike stopping therapy or drugs, positive psychology techniques are self maintainingSeligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005)

Cultivating Wellbeing Expressing Gratitude

“Gratitude is not only the greatest of virtues, but the parent of all the others .” Marcus Tullius Cicero

Four steps of gratitude Intention Presence Taking in the goodOpening to the “Grateful Heart” (appreciation) Mark Coleman (2015)

Gratitude Practices Expressing gratitude Gratitude journal* Gratitude letter*Gratitude buddy/shared gratitude practice Giving it up exercise*Following mindfulness sitting practice

Focusing On The PositiveGratitude Four groups 1) 4 things grateful—1x/wk./10wks. 2) 5 hassles 3) 5 things that happened 4) 5 things that you are better than others atFollowed 6 months to a yearMeasured: 1)Optimism 2)happiness 3)Success of goals 4)Trips to MD 5)GenerosityGroup #1 best Group #2 worst Emmons and Mccullough ( 2003)

The Gratitude Letter --Seligman , M. E., Steen, T. A., Park, N., & Peterson, C. (2005)

Cultivating Wellbeing Cultivating Optimism

“[Optimism] is not about providing a recipe for self-deception. The world can be a horrible, cruel place, and at the same time it can be wonderful and abundant. These are both truths. There is not a halfway point; there is only choosing which truth to put in your personal foreground.” --Lee Ross

Cultivating Optimism Finding silver linings* Best possible self* Best possible self in relationships*Writing your legacy (Peterson, 2006) Identify barrier thoughts (Lyubomirsky, 2008)

Identify Barrier Thoughts Chose to practice when you are in a neutral or positive mood Write down your barrier thoughts Consider alternatives explanations What else could this situation mean?Can anything good come from it?Does it present any opportunities for me?What lessons can I learn and apply to the future?Did I develop any strengths as a result?

Cultivating Wellbeing Nurturing Relationships

“The currency of happiness is social relationships.” --Dacher Keltner

Hardwired for Social Connection Family and friends are the number one predictor of happiness Positive social connection is a vital health behavior, forecasting longevity and health as much as nonsmoking and healthy weightPositive emotions from social relationships beget health and health begets positive emotions in an upward spiral Asking people to reflect on social connections daily improves cardiac vagal tone (the calming function of the vagus nerve) --Barbara Fredrickson

“I am not aware of any other factor in medicine—not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery that has a greater impact on our quality of life, incidence of illness, and premature death from all causes.” --Dean Ornish (on the healing power of love and intimacy)

Five Benefits of HealthySocial Relationships Increased sense of energy and zest for living Increases ability to act within a relationship Increased clarity about self and other Increased self worthIncreased desire for connection --Banks (2015)

“From my own limited experience I have found that the greatest degree of inner tranquility comes from the development of love and compassion. The more we care for the happiness of others, the greater our own sense of well being becomes. Cultivating a close warm hearted feeling for others automatically puts the mind at ease. This helps remove whatever fears or insecurities we may have and gives us the strength to deal with any obstacles we encounter. It is the ultimate source of success in life.” His Holiness Dalai Lama

Nurturing Relationships Active listening*/IMAGO dialog Avoiding the four horseman in relationships*/ Criticism, Contempt, Defensiveness, Stonewalling Feeling supported*Reminders of connectedness*Mental subtraction of relationships*Practicing loving-kindness meditationReflecting on social connections Fredrickson, B. (2013) Making a difference challenge Fredrickson, B. (2015)Active-constructive responding /Capitalizing on positive events * Peterson, C. (2006) Lyubomirsky , S. (201

Conditions for Mindful CommunicationDeep Listening and Loving Speech

“Lets not ask people how they fight; lets ask how they celebrate together” –Shelly Gable

Romantic Partners/laboratory settin g Love commitment and loyalty go up when couples are taught active and constructive responding More apt to remain in the relationship at two month follow-upIts self maintaining Gable, S. L., Gonzaga, G., & Strachman, A. (2006). Active and ConstructiveResponding

Active and Constructive Responding Active and constructive : only style which builds relationships Passive and constructive Active and destructive Passive and destructive

A Few More Suggestions forNurturing Relationships Accentuate the positive-show interest—pay compliments—express gratitude Don’t eliminate the negative learning opportunity—conflict immunizes--Gottman ratio 5:1Time for love (ritualize)—love is in the details (the little things) Hedonic adaption/ risk, adventure, novelty –Pat Love Sex and love can grow over time— “Cellulite and sexual potential are highly correlated”—David Schanarch “Being known” (intimacy)>>long term passion--David Schanarch Express not impress—opening up

Cultivating Wellbeing Practicing Acts of Kindness

Kindness Practices Random acts of kindness * Encouraging kindness in kids*10 second kindness meditation Loving kindness meditation

Lovingkindness (Metta) Meditation Metta Defined: lovingkindness, unconditional friendliness, boundless friendliness of the open heart toward others Masked/Near Enemy: possessive love, sentimentality, attachment Direct/Far Enemy: hatred, fear, closing down of the mind, constriction of the body mind and heart Progression: oneself, benefactor, dear friend, neutral person, difficult person, all beings

Lovingkindness Traditional Phrases May I be safe May I be well May I be happyMay I have ease of well-being

Lovingkindness Variations May I be protected in all ways. May my heart be filled with loving kindness. May my body be healthy and strong. May I live with ease and harmony.May I be safe from internal and external harm.May I be as healthy and strong as it is possible for me to be.May I have the peace and understanding that come from true wisdom.May I live my life with ease. May I love myself unconditionally

Lovingkindness on the Net Richard Davidson and colleagues (2007) trained a group of individuals via the internet to practice lovingkindness meditation 30 mins a day for two weeks. A comparison group learned to cognitively reappraise events in their lives for the same period. After two weeks only the meditation group showed increases in a self-compassion scale. Davidson then scanned their brains with an fMRI while they viewed images of human suffering. The meditation group > activity in the insula . The greater the activation of the insula, the higher the scores on scales of well-being and self compassion and the greater amount they donated of their $165 honorarium to a cause of their choosing.

LKM Studies Fredrickson, B. et al. (2008) compared people with 7 weeks of lovingkindness meditation training to a group of people on a waiting list. The meditation group significantly increased positive [prosocial] emotions such as love, joy, gratitude, hope, amusement, and awe as well as mindfulness, problem-solving ability, savoring the future, environmental mastery, self-acceptance, purpose in life, social support received, positive relations with others, and physical wellbeing. The increases in personal resources predicted life satisfaction and fewer symptoms of depression. The number of positive gains experienced were related to the number of hours meditated.

Back Pain? Put a Little Love in your Heart! James Carson (2005) at Duke University found in a pilot study using l ovingkindness meditation as a treatment strategy for low back pain that participants lowered their pain levels following the meditation and experienced lower anger levels the following day. Participants practiced 10-25 mins during the day. The longer they practiced the greater the benefit.

Dorsal Anterior Cingulate Cortex Pain from physical injury or illness share the same brain pathways that register psychological/emotional distress particularly regarding social exclusion/isolation. --Banks (2015)

Generosity Practices Make giving feel good*

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” ― Dalai Lama XIV , The Art of Happiness

Compassion “A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest, a kind of optical delusion of consciousness. This delusion is a kind of prison for us restricting us to our personal desires and for affection to a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” Albert Einstein, 1921

Compassion An Evolutionary Trait? We are compelled to relieve the sufferings of another, in order that our own painful suffering may be relieved Charles Darwin The seed of compassion is the discomfort we experience when we see someone suffering. We are thus impelled to relieve the suffering of another so that our own painful suffering may be relieved. The Dalai Lama

Components of Compassion Mindfulness Kindness Shared Humanity Neff, K. (2012)

Deep Listening Listening with compassion has only one intention—to help the other person suffer less.

Compassion practices Compassion Meditation* Self-Compassion Letter* Self-compassion break*Putting a face on human suffering* Elliciting altrusim*

Compassion Meditation Loved one Self Neutral personD ifficult personAll beingsVisualize and a time in their life when they may be suffering and cultivate the aspiration that they be free of suffering—”May you be free from suffering . May you feel joy and ease.”—notice visceral sensations especially around the heart and any emotions which present

Self-Compassion “A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.” Christopher Germer

Self-CompassionThe New Mindfulness Research shows that self compassion buffers stress and increases resilience and self worth Self-compassion is often hard for people because of feelings of unworthiness, self-criticism and “internalized oppression” Self compassion, unlike fight, flight, freeze or empathy is not hardwired in the body-mind To increase the neural substrates of self compassion bring someone to mind who cares for you or someone you care for and wish not to suffer. Experience that sense of compassion in both the mind and the body.Direct the embodied sense of compassion toward yourself along with the self compassion phases.

Self-Compassion Phrases This is a moment of suffering Suffering is a part of life May I be kind to myself in this moment May I give myself the compassion I need Neff, K. & Germer,C. (2009)

Cultivating Wellbeing Learning to Forgive

Forgiveness PracticesLetting Go Eight essentials when forgiving* Nine steps to forgiveness*

Happiness in Hard times “All the world is full of suffering. It is also full of overcoming.” --Helen Keller

Recasting The Choice of Truly H appy People “ Recasting is the choice to turn problems into opportunities and challenges, and to recast extreme trauma into something meaningful, important and a source of life-giving energy. To what extent do you recast everyday problems by turning them into opportunity? Do you allow yourself to feel unhappy emotions deeply, and then move through sadness by converting trauma into opportunities and meaning?” --Foster, &Hicks, (2004)

Stress SciencePast View Stress is harmful and should be avoided, reduced and managed Increases your risk of everything from the common cold to heart disease, depression, and addiction and kills brain cells, damages your DNA and ages you

StressEmerging Views Stress can be helpful and should be accepted, utilized, and embraced. In 1998, 30,000 adults in the US where tracked for eight years They were asked “How much stress do you have you experienced in the last year?” and Do you believe stress is harmful to your health? Eight years later they searched public records to find out how many people had died.Findings: high levels of stress increased the risk of dying by 43% but only in people who believed that stress was harmful to their healthThose individuals who reported the highest levels of stress and the belief that stress was not harmful to their health had the lowest risk of death of anyone in the study, even lower than those with the lowest experienced stress levels.The conclusion was that stress alone alone wasn’t the killer but that stress + the belief that stress was harmful was the contributor to death --Keller, Litzelman, Wisk, et al. (2012)

StressEmerging Views The researchers estimated that 20,000 deaths a year are caused by the belief that stress is harmful (+ high stress) This makes the belief that stress is harmful the 15th cause of death in the country—ahead of HIV and skin cancer --Keller, Litzelman, Wisk, et al. (2012

Changing How You Think About Stress Can Make the Difference Researchers at Harvard taught students that the body’s response to stress (i.e. heart pounding, sweating etc.) was the body energizing itself to meet the challenge Social Stress Test administered Experimental group was less stressed, less anxious, more confident Heart rate increased but blood vessels did not constrict as in a typical stress response but stayed relaxed in a manner observed as when one is experiencing moments of joy and courage --Jamieson, Nock, Mendes,(2012)

Stress Makes You More Social the Benefits of Oxytocin Oxytocin (the cuddle hormone)—released when you hug someone N euro-hormone that primes you to behave in ways to strengthen social relationships—(increases the desire to be with friends and family, increases empathy and increases the desire to help and support those you care about) Stress hormone released by the pituitary gland during the stress response, motivating you to seek supportProtects the cardiovascular system from the effects of stress (it’s a natural anti-inflammatory, helps the blood vessels stay relaxed during stress, assists the heart cells regenerate from any stress induced damage)Effects are enhanced by social support improving health over all (upward spiral)The stress response has a built in mechanism for resilience—human connection -- McGonigal, K. (2013)

The Benefits of Compassionate Action “How much stress have you experienced in the last year?” and How much time have you spent helping out friends and neighbors in your community?” Reviewed public death records to see who died Major stress events (i.e. financial down turn) increased the risk of death by 30% Those who spent time helping others showed no increase in stress related deathCaring creates resilience --Poulin, Brown, Dillard, & Smith (2013)

Stress and Meaning How you think about stress can help create the biology of resilience How you act can create resilience Stress connects us with our compassionate hearts: “We can use our strengths to rise to life’s challenges and we don’t have to face them alone.” “Chasing meaning is better for your health than trying to avoid discomfort”The takeaway “Go after what creates meaning for you in your life and trust your body to handle the stress that follows.” --McGonigal, K. (2013)(PERMA)

Post Traumatic Growth Post traumatic growth or resilience refers to the universal phenomenon that many individuals that suffer the pain and suffering associated by life trauma or loss often also experience increases resilience and inspiration for positive change. Post traumatic distress and post traumatic growth are positively correlated Pain and suffering coexist side by side with resilience The source of the growth does not reside with the trauma but with the individual’s strengths, values and response to the trauma --McGonigal, K. (2015)

Positive Changes Commonly Reported in Response to Hardship, Loss and Trauma A sense of personal strength Increased appreciation for life Spiritual growth Enhanced social connections and relationships with others --McGonigal, K. (2015)All of the above factors also increase wellbeing creating an upward spiral

Benefit Finding Experiments Hurtful Recollection Only Increase facial tension Elevated heart and blood pressure (characteristic threat response) Hurtful Recollection + Embodied Reflections of the BenifitsLess brow tension—slight smileCardiac “tend and friend response” consistent with the physiology of gratitude and connectionLess anger, greater joy, gratitude and forgiveness Better sense of control—improved copingGreater activation in the left prefrontal cortex--vanOyen , Witvliet , et al. (2010)

Vicarious Growth “… you can think of vicarious resilience as being more like a flow of energy…It just flows out of them, this kind of love or hope or pure energy that’s this life force. And so you get infected or affected by that as well .” Requires that we show true compassion (not pity)—requires that we have an embodied empathetic response that experiences both the suffering and the hope through the other’s narrative --McGonigal, K. (2015)

Images and Voices of Hope(IVOH) Dedicated to changing the way trauma, tragedy, and disaster are portrayed in the news Trains media professionals not just to focus on the trauma but on stories of resilience and recovery “Both/And”

Resilience Training inEducation Happiness strengthens our psychological immune system (resilience) Strengths/virtues actually buffer the psyche-- studies on kids in resilience training have half the incidence of depression and anxiety --Seligman, M. (2011)

Army Resilience TrainingComprehensive Soldier Fitness Global Assessment Tool (GAT)—a self-report measure designed to measure psychosocial wellbeing across four domains: emotional fitness, social fitness, family fitness, spiritual fitness A model has also been developed for family members GAT tied to the Soldier Fitness Tracker (SFT)—assessed wellbeing at entrance into military, assessment at varying intervals and into the transition of civilian life Online training fitness modules developed for emotional fitness (Barbara Fredrickson), social fitness (John Cacioppo), family fitness (John and Julie Gottman), spiritual fitness (Ken Pargament and Pat Sweeny), post traumatic growth (Rick Tedeschi and Rick McNally)Trained drill sergeants at UPenn (rate of 150/mo)—Master Resilience Training --Seligman, M. (2011)

Initial Testing With The Global Assessment Tool Test results predictive value for suicide Predictive value for promotion Initial testing of the program Master Resilience Training in Korea85% of soldiers who made suicide attempts, suicided or experienced suicide ideation were not resilient trained --Seligman, M. (2013?)

Cultivating Wellbeing Developing Strategies for Coping

Developing Strategies for Coping Using positivity portfolios to reverse downward spirals-- Fredrickson, B. (2015) Learning optimism on the hot seat-- Peterson, C. (2006)Expressive writing*Identifying and cultivating character strengths Mindfulness practices for working with difficult thoughts, emotions, painLetting go and forgiveness practicesCompassion/self-compassion practicesEquanimity practiceMindfulness practices for working with attachment, aversion, doubt, agitation and lethargy

Developing Strategies for Coping Identifying and Cultivating Character Strengths Identifying signature strengths Using signature strengths in new waysRecrafting your work to capitalize on your interests and abilitiesChanging a habit

Getting Out of the Red Zone Be with (witnessing with compassion, kindness and curiosity) When ready release the negative Cultivate the positive Let beLet go Let in Rick Hanson (2015)

Wellbeing in Difficult TimesThe Permission To Be Human Experience frustration if try to block negative emotions or suppress them Ironic processing (Wegner, 1994) pink elephant— “What we resist—persists.” The great deception-- suppression of negative emotions contributor to depression-- be honest or open Not resigning to negative emotionUnconditional acceptance of emotions (Rogers, 1961)Resignation vs accepting the emotion and choosing an effective response –Serenity Prayer —Tal Ben Shahar

Wellbeing in Difficult TimesUtilizing Mindfulness and Positive Psychology Settling the mind—mindfulness practices to see clearly Self compassion—shifting from the default mode of mind—to open the heart Reaching out– to connect with others

“The seed of suffering in you may be strong, but don't wait until you have no more suffering before allowing yourself to be happy .” --Thich Nhat Hanh

Positive Psychotherapy Contrasts with traditional tx for depression by increasing positive emotion, engagement, and meaning rather than directly targeting depressive symptoms. Tested in a variety of informal student and clinical settings and delivered on the internetTwo preliminary studies: 1. first group PPT significantly decrease levels of mild to moderate depression through 1 year follow up. 2. PPT produced higher remission rates than did tx as usual and tx as usual plus medication among outpts w/ MDD --Seligman, Rashid, & Parks (2006)

Positivity and Unemployment The levels of anxiety, stress and depression among the unemployed are similar to the levels of soldiers returning from duty Stress can lead to excessive narrow-mindedness and make it difficult for individuals to overcome challenges in lifeExperiencing frequent negativity can become a habit in the same way that positive emotions can become a habitUsing the positivity ratio and positive psychologyDoubled number of individuals getting and keeping a job in a three month follow-up --Darren Coppin (2015)

Cultivating Wellbeing Avoiding Overthinking and S ocial Comparison

“Comparison is the thief of joy.” --Theodore Roosevelt

I’m an old man now. I’ve lived a long life. It’s been filled with many misfortunes, Most of which never happened. Mark Twain

Cultivating Positive States Doing More Activities that Truly Engage You

Engagement When people use their highest strengths to meet their challenges they go into flow Flow is intrinsically rewarding Flow increases involvement in life and enjoyment of activities Flow promotes a strong sense of self and self control --Lyubomirsky (2007)

Cultivating Flow Be open to new and different experiences Learn “until the day you die” “Beginners mind”Sharpen your attention --Lyubomirsky (2007)

Cultivating Wellbeing Committing to Y our Goals

Committing to Your Goals Committed goal pursuit-- Lyubomirsky, S. (2007)Writing your own legacy-- Peterson, C. (2006) Intention practice-- Shapiro, S. (2015) Using your strengths*Overcoming a fear*Goal visualization*

Achievement/AccomplishmentA Brief Word about Grit I ndividuals with a high level of “Grit” (one “who never gives up”) have higher academic achievement levels than those individuals with high IQ without high “Grit” Grit predicted the final four in the National Spelling Bee two years running over IQ scores --Seligman (2011)Careful—over doing can lead to perfectionism, burnout, and low self esteem—Carol Pertofsky (2015)

Cultivating Wellbeing Practicing Religion and Spirituality

Cultivating Wellbeing Taking Care of your Body

Caring for the Mind-Body Sleep Touch MeditationExercise

Meditation Practices Mindful breathing* Walking meditation* Raison meditation*Body scan*

Exercise the Unsung Hero Reduces anxiety, panic disorder, stress, depression Generates the release of norepinephrine, dopamine, serotonin “ Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin right where it is supposed to go”-John Rately

Major Depression and Exercise 156 pts major depression3 groups Exercise 30 mins aerobic 3x wk Medicine (Zoloft) Exercise + medicine All participants improved after 4 months > .60%10 month follow-up relapse rates Medicine-38% Exercise + medicine-31% Exercise – 9%“Not exercising is like taking a depressant” --Babyuk et al. (2000)

Further Benefits of Exercise Exercise programs in school decrease obesity, increase academic performance, decrease bullying and violence Midlife adults who exercise 30-40 mins /day 4-5 days per week-- reduce Alzheimer's risk by 50%-- reduce cognitive decline 10-15 yrs.

Time out “In a recent study nationwide study of 13,500 college students, nearly 45% reported feeling so depressed that they had difficulty functioning and 94%reported feeling overwhelmed by all they had to do.” -- Richard Kadison (head of mental health services at Harvard) Levels of depression are 10x higher than 1960Mean onset was just over 29 yrs. In 1960 now under 15Too much to do>>overwhelm>>major contributor to depression

Ultradian Rhythms “Stress is not the problem. It is the lack of recovery”—Tal Ben Shahar

Multilevel recovery Micro level—15 minute breaks after working for a couple of hours A good nights sleep WeekendsV acations

“Simplicity, simplicity simplicity! I say let your affairs be as two or three and not as a hundred or a thousand. Instead of a million count a half dozen. In the midst of this chopping sea of civilized life such are the clouds and storms and quick sands and the thousand one items to be allowed for, that a man has to live, if he would not founder and go to the bottom and not make his port at all, by dead reckoning, and he must be a great calculator indeed who succeeds. Simplify. Simplify.” --Henry David Thoreau (1840)

Simplify “I can do a year’s work in nine months but not in twelve” --JP Morgan Do less firstQuantity effects quality (Multi tasking study at the University of London-- email on while doing other work --lose ten IQ points = loss of productivity after 36 hr sleep deprivation– loss of 4 IQ points after smoking marijuana Say yes by saying noLevels of productivity and creativity go up with time off Best ideas when we are doing nothingTime aside for reflection--Time affluence improves happiness more than materialism --Tal Ben Shahar

“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything - anger, anxiety, or possessions - we cannot be free.” ― Thích Nhất Hạnh

Happiness Fit One Size Does Not Fit All

Strategies for Finding the Right Fit Fit with the source of your unhappiness Fit with your strengths Fit with your lifestyle Person-Activity Fit Diagnostic Lyubomirsky, (2007)

Person-Activity FitDiagnostic Activities 1. Expressing gratitude 2. Cultivating optimism 3. Avoiding over thinking and social comparison4. Practicing acts of kindness5. Nurturing relationships6. Developing strategies for coping7. Learning to forgive8. Doing more activities that truly engage you9. Savoring life’s joys10. Committing to your goals11. Practicing religion and spirituality12. Taking care of your body Scoring Rating Scale: 1 (not at all)—7 (very much) Natural Enjoy Value Guilty Situation Natural+Enjoy+Value /3 -- Guilty+Situation /2 = Score List the 4- - highest valued activities Lyubomirsky , S. (2007 )—adapted from Ken Sheldon

Strategies for Sustaining Happiness Cultivating positive emotion Optimal timing and variety Social support Motivation, effort and commitmentDeveloping habits

“Know that joy is rarer, more difficult and more beautiful than sadness. Once you make this all-important discovery, you must embrace it as a moral obligation .” Andre Gide

Radical IntentionWhat is Most Important for You? Remember— “The most important thing to remember is the most important thing” –Suzuki

Chris Peterson, Ph.D. “Positive psychologists have on occasion addressed awe, usually in terms of the moral elevation experienced when we see nature or observe heroic actions by exceptional others. The sort of awe I am describing is a bit different but incredibly important. It is awe about people collectively, including us. We are all the same, and each of us is unique, certainly in death but also in life. May we all stop and notice.”

“Other people matter. Period.” Chris Peterson, Ph.D . 2/18/50—10/9/12

“Smile, breathe and go slowly.” Thich Nhat Hahn