happiness science @moremindroom 180415

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Happiness Science

Dr Jo MitchellClinical Psychologist & Director, The Mind Room

Wellbeing Manager, AFL Players AssociationScience Advisor, Band4Hope

@drjomitch TheMindRoomwww.themindroom.com.au

@drjomitch TheMindRoomwww.themindroom.com.au

@drjomitch TheMindRoomwww.themindroom.com.au

@drjomitch TheMindRoomwww.themindroom.com.au

@drjomitch TheMindRoomwww.themindroom.com.au

WELLBEINGPhysical & MentalGsdfgdfghdfhdfh

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WELLBEING WORKOUT

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WELLBEING WORKOUT

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5 Ways to WellbeingN e w E c o n o m i c s Fo u n d a t i o n ( N E F ) U K

CONNECTTUNE IN LEARN GIVEMOVE

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PleasureBuilding positive emotions; things that excite the senses.EngagementBeing absorbed and engaged in tasks or challenges

MeaningBeing part of something larger than oneself; contribution

Ref: Seligman et al., 2005, 2010, 2011Wellbeing Pathways (PERMA)

RelationshipsConnecting with people and other beings

AcomplishmentHaving something to strive for; way markers for valued living

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It is the many small thoughts, words and actions, rather than the big gestures or events, that create

sustainable change at an individual, group and community level.

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EmotionsWhat are the consequences of unpleasant emotions for you? e.g., What behavior does anger, sadness, fear trigger?

What are the consequences of pleasant emotions for you?e.g., What behavior does contentment, joy, pride trigger?

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The role of positive emotions

Broaden momentarythought-action repertoire

Build enduring personal resources

Transform people & produce upward spirals

Positive emotions

Friendships, creativity, persistence, problem solving, flexibility…

Fredrikson & Joiner (2002)

joy ↔ playcuriosity ↔ explorecontentment ↔ savour & integrate

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Tuning-in to positive emotions

Get frequent, regular hits of positive emotions each day• 3:1 ratio (max 10:1) – www.positivityratio.com (B.

Fredrikson)• Smile or laugh • Gratitude • Loving Kindness Mediation (LKM)

CAVEAT: Negative emotions are a normal part of the human experience and are crucial for survival. Accepting and learning to manage negative or unpleasant emotions is an equally important life skill.

@drjomitch TheMindRoomwww.themindroom.com.au

Your neglected superpower

Ron Gutman, www.ted.com/talks

@drjomitch TheMindRoomwww.themindroom.com.au

Gratitude Journal

• Write about 2-3 things that you are grateful for

• Make them recent (e.g., last 24hrs)

• Make them specific (e.g., morning coffee, walked the dog, chat with my sister)

@drjomitch TheMindRoomwww.themindroom.com.au