Think about the past 24 hours Briefly review your activities (work, home, leisure, hobbies, chores, families, friends, etc.) List three activities that.

• Think about the past 24 hours• Briefly review your activities (work, home,

leisure, hobbies, chores, families, friends, etc.)• List three activities that made you feel most

satisfied (things that went well) and why you think they did

3 GOOD THINGSPRACTICE

Before We Begin

THE PURSUIT OF HAPPY-NESS

The Positive Psychology Movement

Elvera E. McLees, Ph.D.BLUE RIDGE JOB CORPS

This webinar will describe the strategies and techniques that we know can increase one's level of satisfaction or happiness with life.

After this presentation, participants will be able to: Describe the history and research of the Positive

Psychology movement Explain techniques which participants can utilize

to increase their level of life satisfaction

Happiness is a human right. It’s neither a luxury nor a triviality. It’s given to you at birth, but you must recognize its existence. It’s as important as the

breath of air in your lungs. If people aren’t happy, the world is not right. -Pharrell Williams

With Thanks To…

LYNN JOHNSON, PH.D. MARTIN SELIGMAN, PH.D. ED DEINER, PH.D. RICK HANSON, PH.D. SONJA LYUBOMIRSKY, PH.D. BARBARA FREDERICKSON,

PH.D. RICHARD DAVIDSON, PH.D. HIS HOLINESS THE 14TH DALAI

LAMA TAL BEN-SHAHAR, PH.D. JONATHAN HAIDT, PH.D.

BILL O’HANLON, PH.D. MARSHA LINEHAN, PH.D. MICHAEL LARA, MD AMY CUDDY, PH.D. RON GUTMAN JON KABAT-ZINN, PH.D. CHARLES SCHAEFER, PH.D. AND ALL THE STUDENTS

AND STAFF AT BLUE RIDGE JOB CORPS

Happiness is the meaning and the purpose of life,The whole aim and end of human existence.

Aristotle

Positive Psychology is the study of the conditions,

processes and characteristics that

contribute to optimal functioning.

Improve well-being of everyone Understand optimal/best functioning Positive affect/feeling is more common than

negative affect Positive emotions protect against mental and

physical health problems Optimistic people perform better

Why study this?

EXPERIENCESGROUPS/COMMUNITIES/INSTITUTIONS

BIO (Genetics)

PSYCHO (self)SOCIAL (circumstance)

Three Pillars Of Positive Psychology

Individual Traits

Adults: We can increase our happiness – with Interventions/PRACTICE

Genetics ~ 50%

Circumstances ~ 10%

Under own control ~

40%

Lynbomirsky, S. (2008) The How of Happiness. New York: Penguin.

Recent neuroscience researchers have demonstrated that a genetic variation in the brain makes some people inherently less anxious, and more able to forget fearful and unpleasant experiences. This lucky genetic mutation produces higher levels of anandamide — the so-called bliss molecule and our own natural marijuana in our brains. (NY TIMES March 6, 2015)

Genetics-Hot Off the Press

Optimism

Subjective Well-being

Happiness

Does money buy happiness or does happiness buy

money?

Does happiness make us smarter/more creative?

44 doctors asked to diagnose a difficult case One group first got a bag of candy One group first read positive statements about

medicine One group was the control group

Isen, Rosenweig,Young (1991)

Study: Do happy doctors make better doctors?

The doctors who received the candy were the quickest and the most accurate

Answer

At West Point Military Academy, the best predictor of leadership is the ability to Give and Receive Love Based on a strengths based questionnaire –

The Values In Action questionnaire – the VIA

See Seligman-Authentic Happiness website for questionnaire

Study: Does positive emotion boost leadership skills?

Does happiness make us healthier?

POSITIVE FEELINGS WRITTEN IN DAILY JOURNALS PREDICTED LONGEVITY

“God started my life off well by bestowing upon me grace of inestimable value…The past year …has been a very happy one…I look forward with eager joy …” CECILIA

“I was born on…,the eldest of 7 children, 5 girls and 2 boys…My candidate year was spent in the mother-house, teaching chemistry and second year Latin…With God’s grace I intend to do my best…” MARGUERITE

The Nun Study

Both lived in the same monastery with similar life conditions

Sister Marguerite had a stroke at age 59 and died soon after

Sister Cecilia lived to be 102 years old

Danner et al (2001)

The Nun Study

OPTIMISM AND HEART ATTACKS-Gitay et al (2006)

WORRY AND DIABETES-Ekbom, Sweden OPTIMISM AND BREAST CANCER-Peled

(2008)

Theory - the link between increased cortisol and inflammation and poor health

Other Studies Support The Link Between Happiness And Good

Health

BELLY BREATHING – DIAPHRAGMATIC BREATHING (see Whitney Zweeres,PTA-Learn the Diaphragmatic Breathing Technique-on you tube)

RELAXATION/Progressive/Autogenic/Visualization OPEN HANDS – Marsha Linehan POWER POSE- (see Amy Cuddy-TED talk-Your Body

Language Shapes Who You Are) MEDITATION/MINDFULNESS-(see Richard

Hanson/Jon Kabat-Zinn/Richard Davidson/Dalai Lama)

PracticeTry These Out Yourself

MINDFULNESS MEDITATION “Whatever lessens destructive emotions is

spiritual practice” Dalai Lama

CHANGE YOUR MIND TO CHANGE YOUR BRAIN TO CHANGE YOUR MIND

A Few Words About…

Martin Seligman Learned Helplessness/Depression Attributional Style

Internal/External Pervasive/Specific Permanent/Temporary (the study about baseball players)

LEARNED OPTIMISM

A Little History

Self-esteem Personal Control Optimism Extraversion Hope

Qualities of Happy People Include:

• The pleasant life: a life that successfully pursues the positive emotions about the present, past, and future.

• The good life: using your signature strengths to obtain abundant gratification (through activities we like doing) in the main realms of your life.

• The meaningful life: using your signature strengths and virtues in the service of something much larger than you are. (Seligman 2002, p. 249).

“Use your signature strengths and virtues in the service of something much larger than you are.”

~ Martin Seligman

• Positive emotion

• Engagement

• Relationships

• Meaning

• Achievement

PERMA

5 Elements to Well-Being

If you want happiness for an hour-take a napIf you want happiness for a day-go fishing

If you want happiness for a month-get marriedIf you want happiness for a year-inherit a

fortune

If you want happiness for a lifetime-help others

Chinese proverb

Pick one person (not a relative) who lives nearby, who you should thank

Write a letter of appreciation to that person (ex. How they helped you, affected you,

Take it to that person, read the letter and leave it.

PracticeGratitude Visit

Within 1 week people with moderate depression reported a decrease in depressive symptoms almost into the average range

The effect lasted about 6 weeks

Gratitude Visit

3 GOOD THINGS THAT HAPPENED TO YOUand/or

1 GOOD THING YOU DID FOR SOMEONE ELSE

After completing this activity every day for a week, participants began to report more happiness and less depression after one month, an effect that remained at three- and six-month follow-ups. However, the long-term benefits of weekly versus daily gratitude journaling remains unclear.

PracticeGratitude Diary/Journal

“SMILING IS YOGA FOR THE MOUTH”-THICH NHAT HAHN

Paul Ekman’s research on facial expression-a smile produces a change in brain activity and creates a happier mood.

Kraft and Pressman study-a smile can alter stress response. It can slow heart rate and decrease perceived level of stress.

PracticeSmile

WATCH RON GUTMAN – TED TALK – “THE HIDDEN POWER OF SMILING”

Just for fun – check this on you tube--Laughing or Laughter Yoga

Smile

We are biologically predisposed to think there is a tiger in the bushes when there isn’t.

Therefore we have to make a conscious effort to attend to the good.

TAKE IN THE GOOD – RICK HANSON

PracticeSavoring

Let a good fact become a good experience Savor the positive experience – feel it in your

body – intensify it Sense and intend that the positive

experience is soaking into your brain and body-registering it into emotional memory

Change your brain to change your mind

Change Your Mind To Change Your Brain

VALUES IN ACTION VIA questionnaire 240 ITEMS – 24 STRENGTHS See Seligman – Authentic Happiness website

PracticeDiscover and Use Your Signature

Strengths

5 interventions + placebo Placebo-write about early experiences Gratitude visit 3 good things-write what went well You at your best-write about it Identify your signature strength-VIA (Values In

Action questionnaire) Use signature strength in a new way

So far, the research is Positive

On measures of happiness: Gratitude visit had strongest immediate

response Using signature strength in a new way and

writing three good things had longer sustained effect

Outcomes

Positive living group treatment: practice strengths, write one good thing, one episode of savoring, mindfulness, set positive goals, gratitude visit, write positive life summary

Results: increased hope, well-being, savoring, self esteem; decreased depression, psychotic symptoms

Meyer, Johnson, Parks, Iwanski, Penn (2012)

New Study With Persons With Severe, Persistent Mental

Illness

How we attribute meaning to good or bad events

OPTIMISTIC TRIAD Permanent: bad doesn’t last, good does Pervasive: good affects everything; bad is

localized and doesn’t affect other parts of life

Personal: Good=my doing; Bad=random

PracticeDeveloping Optimism

Meaning

PleasureStrength

Sense of purpose

Positive emotion

Ability

Happiness in the Workplace

What gives me MEANING ?

What gives me PLEASURE ?

What are my STRENGTHS ?

(list and find the overlap)

Meaning/Pleasure/Strength Process

MEANING

PLEASURESTRENGTHS

Helping othersMaking a contributionFeeling connected

ReadingPlaying gamesTVSocializing

Sense of humorFairnessNon-judgmental

Smile Belly

breathe/relaxation/meditation/visualization/mindfulness Open hands Power pose Take in the good feeling/savor it At the end of the day, list 3 activities that made you

happy and why Do something nice for someone else Gratitude diary/journal Gratitude visit

How To Feel Happier

Develop your strengths/do what you love Optimism training Learn new things Cultivate relationships Live a healthier life: diet, exercise, sleep,

healthy environment

Continued

Work like you don’t need the moneyLove like you’ve never been hurtDance as if no one were watching

Sing as if no one were listening

Live every day as if it were your last

Work like you don’t need the moneyLove like you’ve never been hurtDance as if no one were watching

Sing as if no one were listening

Live every day as if it were your last

Attribution Buttering-up Foot In The Door/Priming Door In The Face Freedom Of Choice

BONUS SLIDEPositive Approaches to Behavior

Change

THANK YOUto the most dedicated,

passionate, caring, hardworking people on the

planetEverything is awesome

Everything is cool when you're part of a teamEverything is awesome when we're living our dream

byShawn Patterson, Joshua Bartholomew, Lisa Harriton, The Lonely

Island

ANXIETY? PAIN? INSOMNIA? WHATEVER AILS YOU

RELIEF WITH BELLY BREATHING This is a very powerful and very simple technique.  It teaches you slow breathing

from the "diaphragm" or belly.  It relaxes you and directly reduces many of the symptoms of anxiety and panic.  It can be both the first step in mastering panic and the first step in learning meditation.  

Plan to practice Belly Breathing once a day, starting with five minutes.  Then, gradually increase the time up to about 15 minutes. 

Here's a good way to learn Belly Breathing: Lie comfortably on your back, with a pillow under your head, your knees bent and

your back flat.  You can stretch your legs out if that's more comfortable.  Place one hand on your belly.  Once you're comfortable, you can start the exercise.

Inhale while you slowly count to 4.  Expand your belly as much as you can – like a balloon.   You know you're doing "belly breathing" right when you can feel your belly expand.  Then, exhale to the slow count of 4, just letting all the air out of the balloon.  As you exhale, just feel yourself letting go of tension.  

Keep repeating the belly breathing to the slow count of 4.  When your mind wanders, just gently bring your attention back to the counting and belly breathing.  

After you have practiced this exercise for about a week, try doing your Belly Breathing when you are sitting.  Then, try it at different times during the day, even when you are standing.  Notice that it is very relaxing.

Once you have mastered your Belly Breathing, you can use it when you have symptoms of anxiety or panic.  Many of the "scary sensations" of panic are related to "hyperventilation", which simply means rapid breathing.  Also, during panic, people tend to breathe from the chest instead of from the belly.  Breathing rapidly from the chest increases anxiety.  Breathing slowly from the belly lowers anxiety and reduces many of the "scary sensations" of panic.

Movie/DVD – “HAPPY” YouTube

Pharrell Williams – Happy Ed Deiner-A Recipe for Happiness Dick VanDyke-Put on a Happy Face Bobby Mcferrin-Don’t Worry, Be Happy Rick Hanson Jon Kabat-Zinn

Additional Resources (to keep it interesting)