science of happiness - worklifewebinars.com · the science of happiness presented by dr. delvina...
TRANSCRIPT
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The Science of Happiness PresentedbyDr.DelvinaMiremadi-Baldino
Overview Todaywewill…
• Examine thehistoryofthescienceofhappinessandthefactorsthatcontributetolivingahappylife
• Explorethebenefitsofhappinesstoyoursuccessandwellbeing
• Expandyourlife’shappinessthroughevidence-basedpracEcesandskills
History of Happiness
DoingWellvs.Feeling
Well
Self-evidenttruth,allcan
pursueToday?Handing
ObjecAve
GodLikePerfecAonSurvival
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Happiness Today Howdoyoudefinehappiness?
Happinessis…
________________________________________________________________________________________________________________________________________________________________________
___________________________
StudybyKeyes(2005)of3,032peopleshowsthatbetweentheagesof25-74:
Keyes,C.L.M.(2005).Mentalillnessand/ormentalhealth?InvesEgaEngaxiomsofthecompletestatemodelofhealth.JournalofConsul7ngandClinicalPsychology,73,539–548.
56.617.212.1 14.1 ModeratelyMentallyHealthy
Flourishing
Languishing
MentallyIll
TheFlourishCenter,2015
Mental Health
Money CAN’T buy Happiness
TheFlourishCenter,2015(Brickman,P.,Coates,D,Janoff-Bulman,R.1978)
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Income ! Standard of Living! Happiness!
Wehavemorereasonstobehappythanever,butfarlesshappiness.
(Seligman, 2002)!
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Depression Epidemic
ThescienEficstudywhichseekstoanswer:1. What’srightwithpeople?2. Whatleadsto“thegoodlife”?3. WhatarethecharacterisEcsthatmakepeopleadaptable?4. WhatfactorsleadanindividualtoopEmalfuncEoning?
-5 0 +5Focusonwhat’swrong Focusonwhat’sright
Problems,illness,anxiety,stress
Strengths,meaning,growth,engagement
FlourishingSuffering
Science of Happiness: Positive Psychology
Where Does Happiness Come From?
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Why Does It Matter?
ANSWER:Happypeopledobeeerin
nearlyeverydomainoflife.
Lyubomirsky, S; King, L and Diener, E. (2005). Benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin. 131, 6, 803-855.
Happy People… AresmarterMorecreaEveHealthier
HavestrongerimmunesystemsLivelonger
HavemorestablemarriagesArelesslikelytodivorce
HavemorefriendsAremoregenerousAreLesslonely
HandlestressbeeerAremoreresilient
Happy People at Work ArebeeeratsecuringjobsBeeeratkeepingjobsHavebeeersalesHavelessturnoverHavelessburnout
AremoreposiEvelyevaluatedbysupervisorsHavesuperiorperformance,producEvity
HandlemanagerialposiEonsbeeer
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Longevity
Danner,D.,Snowdon,D.,&Friesen,W.(2001).Posi7veemo7onsinearlylifeandlongevity:Findingsfromthenunstudy.JournalofPersonalityandSocialPsychology,80,804-813.’
Why Aren’t We All Happy All of the Time?
The Path to Happiness 1.GraEtudeaboutthepast:
Expressgratefulnessforthepasteventsinyourday,month,year.2.Flowinthepresent:
Loseyourselfinthemomentandperformatyourpeak.3.OpEmismaboutthefuture:
UseopEmisEcthinkingandremainhopefulaboutthefuture.4.Friendsalongtheway:
NurtureyourrelaEonshipsalongtheway.
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1. Express Gratitude
Gra7tudeistheextremelypowerfulqualityofbeingthankfulthatcanchangeyourlifeforthebeeer.
Happy Individuals Are Grateful
• BoostsfeelingsofopEmism,joy,pleasure,enthusiasm,andotherposiEveemoEons
• Fostershealthiercoping-recoverfasterfromtraumaEcevent• Reducesanxietyanddepression• ImprovesyourrelaEonshipswithothers• IncreasessaEsfacEonwithyourpresentlife• Strengthenstheimmunesystem,lowersbloodpressure,reduces
symptomsofillnessandfaEgue• Improvessleep
Research Shows Gratitude
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How Does It Work?
PsychologistsbreakdowngraEtudeintothreephases:1. AppreciaEon2. Goodwill3. Expression
Source:Watkins,PhilipC."GraEtudeandSubjecEveWell-Being."ThePsychologyofGraEtude.OxfordUniversityPressU.S.2004.
Gratitude Practice Research AoneEmeact=10%increaseinhappinessforsixmonthsAoneEmeact=35%reducEonindepressivesymptomsforthreemonthsLong-termimpact:WriEngdownthreethingsthatwentwelleverynightforoneweek=2%happierthanbefore5%atonemonth9%atsixmonths
(Source:Watkins,P.,Woodward,L.,StoneT.&Kolts,.,1993)
Keep a Gratitude Journal • ChooseaEmeofday
• Ponderthethreetofivethingsyouarecurrentlygratefulfor• Writethemdown
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Write a Gratitude Letter
ThinkofsomeoneinfluenEalinyourlife.Writealeeertothatperson:– Whatdidtheydo?– Howdiditaffectyourlife?
2. Experience Flow
Dr.MihalyiCsikzentmihalyi,UniversityofChicago
Referstobeingsoabsorbed,interested,andinvolvedinanacEvitythatyoureachastateof“FLOW”.
FLOW
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DistortedpercepEonofEme
Lackofself-consciousness
Intensefocusonthepresentmoment
Key Features of Flow
Dr.MihalyiCsikzentmihalyi,UniversityofChicago
When Does Flow Happen?
Find Your “Sweet Spot”
“SweetSpot”Dr.MihalyiCsikzentmihalyi,UniversityofChicago
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Finding Flow at Work
PursueYourPassionFindYourSweetSpotPickYourTimeWisely
FocusontheTaskatHandSavor
LeoBabauta.(2008)9StepstoAchievingFlow(andHappiness)inYourWorkZenhabits.net
Cultivate Optimism
Optimistic Thinking
OpEmismisawayofthinkingnotacharactertrait.
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See the Glass Half Full
Reivich & Shatte, 2002 7 Factors of Resilience
• Hopeforthefuture
• BelieveinposiEvechange
• Focusonwhatyoucancontrol
ThemoreopEmisEcyouare:
• thelesslikelyyouaretosufferfrompsychologicaldisorders,suchasdepressionandanxiety
• themorelikelyyouaretoadaptbeeertonegaEveevents
• themorelikelyyouaretoexertmoreconEnuouseffortandtendnottogiveup
• themoresuccessfultreatmentoutcomesareforlifethreateningdiseases,suchascancerandheartdisease
Optimism
(Seligman,2006)
Cultivating Optimism: Explaining “Why?”
(Seligman,1998)
The3P’sofExplanatoryStyle1. PersonalizaEon>Mevs.NotMe2. Permanence>Alwaysvs.NotAlways3. Pervasiveness>Everythingvs.notEverything
TheFlourishCenter,2015
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Thinking with Optimism WhenGood
ThingsHappenME
(Internal)ALWAYS
(Permanent)EVERYTHING(Pervasive)
ThissuccessisduetoMYhardworkandeffort
ThissuccessissomethingIcan
sustainoraccomplishagain
Thissuccesswillspilloverandcreategoodthingsinotherareasof
life
WhenBadThingsHappen
NOTME(External)
NOTALWAYS(Temporary)
NOTEVERYTHING(Local/Specific)
Thisfailureorsetbackisrelatedtoalotof
factors,notjustmyowninternalfaults
Thisfailureorsetbackisjustonemomentanditwon’tlast
forever
ThisfailureorsetbackisanisolatedeventrelatedtoonlythisparEcular
situaEon
(Seligman,M.2006)
“ThereasonWHY______happenedis__NOTme,NOTalways,NOTeverything_____.”
ThereasonBadEventhappenedisduetoalotoffactors,it
won’tlast,parEcularcircumstance(isolated).
Moving Forward…
Nurture Your Relationships
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Isolation
Everbeengiventhesilenttreatmentbyafriendorlovedone?Isthereanythingworse?
TheFlourishCenter,2015
• ThosewithstrongerrelaEonships(quanEtaEvelyandqualitaEvely)hada50%increasedlikelihoodofsurviving.
• CloserelaEonshipsprotectagainstprematuredeath.
Holt-LunstadJ.,Smith,T.B.,&Layton,J.B.(2010)Socialrela7onshipsandmortalityrisk:Ameta-analy7creview.PLoSMed7(7):e1000316.doi:10.1371.
TheFlourishCenter,2015
Social Relationships & Longevity
Happiness and Social Relationships is Bi-Directional
According to Lyubomirsky, “the causal relationship between social relationships and happiness is bi-
directional.”
SocialRelationships
HappinessCausal
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Social Relationships at Work HighQualityRelaEonships(HQCs)areshort-
term,dyadicandposiAveinteracAons.
Thepresenceofhigh-qualityconnecEonsintheworkplacehasbeendemonstratedtoimprovemood,decreasestressandanxiety,boostperformance,employeeretenEonandevenincreaseworkplacelearning.
(Stephens, Heaphy & Dutton, 2012).
Active Listening Paraphrase.
AskquesAons.Expressempathy.
Useengagedbodylanguage.Avoidjudgment.
Avoidgivingadvice.
Adaptedfrom:Markman,H.,Stanley,S.,&Blumberg,S.L.(1994).Figh7ngforyourmarriage.SanFrancisco:Josey-BassPublishers.
“…Other people matter…”-Peterson
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Summary • 40%ofourhappinessiswithinourcontrol• HappinessisachievedthroughtheintenEonalacEviEesthatmoveustoward+5• Ifyouwanttobehappierstarttodayby:
1. ExpressingGraEtude2. ExperiencingFlow3. ThinkingwithOpEmism4. NurturingYourRelaEonships
Questions
Email:[email protected]
www.realizeyourresilience.com
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George,J.M.(1991).Stateortrait:EffectsofposiEvemoodonprosocialbehaviorsatwork.JournalofAppliedPsychology,76,299-307.Iverson,R.D.,Olekalns,M.,&Erwin,P.J.(1998).AffecEvity,organizaEonalstressors,andabsenteeism:Acausalmodelofburnoutanditsconsequences.JournalofVoca7onalBehavior,52,1-23.KentStateUniversity."WantToBeHappier?BeMoreGrateful."ScienceDaily.Nov.27,2008.(June1,2009)hep://www.sciencedaily.com-/releases/2008/11/081125113005.htmKiecolt-Glaser,J.K.,McGuire,L.,Robles,T.F.,&Glaser,R.(2002a).EmoEons,morbidity,andmortality:NewperspecEvesfrompsychoneuroimmunology.AnnualReviewofPsychology,53,83-107.Keyes,C.L.M.(2005).Mentalillnessand/ormentalhealth?InvesEgaEngaxiomsofthecompletestatemodelofhealth.JournalofConsul7ngandClinicalPsychology,73,539–548.LeoBabauta.(2008)9StepstoAchievingFlow(andHappiness)inYourWork.Zenhabits.netLyubomirsky,S;King,LandDiener,E.(2005).BenefitsoffrequentposiEveaffect:Doeshappinessleadtosuccess?PsychologicalBulleEn.131,6,803-855.Markman,H.,Stanley,S.,&Blumberg,S.L.(1994).FighEngforyourmarriage.SanFrancisco:Josey-BassPublishers.Reivich,K&Shaee,A.(2002),TheResilienceFactor.BroadwayBooks:NY.Seligman,M.E.P.(2002).AuthenEcHappiness:UsingtheNewPosiEvePsychologytoRealizeYourPotenEalforLasEngFulfillment.NewYork:FreePress.Seligman,M.(2006).LearnedHelplessness.PocketBooks:NY.Stephens,J.P.,Heaphy,E.,&Dueon,J.E.,(2012).High-qualityConnecEons.TheOxfordHandbookofPosi7veOrganiza7onalScholarship,29,385.OxfordUniversityPress:NewYork,NY.Watkins,PhilipC."GraEtudeandSubjecEveWell-Being."ThePsychologyofGraEtude.OxfordUniversityPressU.S.2004.(June1,2009)hep://books.google.com/books?id=Qz4nhZ3ZMmgC&client=firefox-a