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Mental health – stress & happiness
The spectrum of well-being
Sickness/depression
Absence of illness
Flourishing/optimal well-being
Relations between the environment, the individual & well-being
Psycho-physiological
responses
(Stress)
Environmental factors
(Stressors)
Wellness
What are some examples of environmental stressors?
Predators
Climate - heat, cold, radiation
Life events - divorce, move, deadlines
Other people - bosses, spouses, children, drivers
What is the stress response?
Stress response - fight, flight, freeze• Neuroendocrine response to threat
• Increases muscle tension, heart rate, blood pressure, mobilization of fuels (glucose & fat)
What is the stress response?
Stress response - fight, flight, freeze• Neuroendocrine response to threat • Increases muscle tension, heart rate, blood
pressure, mobilization of glucose & fat
If you don’t actually fight or flee, stress & tension accumulate • Executive mouse• Life events cause stress to accumulate
What level of stress is optimal?What would you say?
Performance/pleasure
Arousal/activation level
Low High
What level of stress is optimal?
Performance/pleasure
Arousal/activation level
Low High
How can you control your stress level?
Perception of the stressor • Don’t sweat the small stuff
How can you control your stress level?
Perception of the stressor • Don’t sweat the small stuff
• It’s all small stuff
How can you control your stress level?
Perception of the stressor
Health behaviors - host resistance
Coping strategies• Avoid mal-adaptive coping - eg, drugs,
alcohol, aggression, procrastination
• Emphasize positive thoughts & actions
How can you control your stress level? Herbert Benson, The relaxation response
Similar to many religious/cultural rituals
Quiet environment
Mental device – prayer, sound, breathing
Passive attitude
Comfortable position
Happiness
Good mood
Quotes from famous philosophers
“Happiness is the greatest good.” Jeremy Bentham
“Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it.” Groucho Marx
“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.” Eleanor Roosevelt
Definitions of happiness
How would you define this term?
Potential definitions of happiness
Opposite of depression
I know it when I feel it
Joy, contentment, life is worthwhile
Subjective well-being
Having & doing what you want
Now, here is a therapist who is trying to be helpful
Definitions of happiness
Opposite of depression
I know it when I feel it
Joy, contentment, life is worthwhile
Subjective well-being
Having & doing what you want
Immediate pleasure
Definitions of happiness
Opposite of depression I know it when I feel it Joy, contentment, life is worthwhile Subjective well-being Having & doing what you want Important to distinguish between
• Immediate pleasure• Long-term satisfaction
Now, let’s get down to the nitty-gritty of this matter
Bertrand Russell was asked for his secret of happiness
Now, let’s get down to the nitty-gritty of this matter
“I attribute my own happiness to defecating twice a day with unfailing regularity.”
Bertrand Russell
Is happiness good for your health?(Veenhoven, Journal of Happiness Studies, 2007)
Review of 30 followup studies on
happiness & longevity
In sick populations, happiness did not
predict longevity (does not cure illness)
In healthy populations, happy people lived
7-10 years longer (protects against illness)
Positive emotions in early life & longevity: findings from the nun study
(Danner, 2001)
180 Catholic nuns, mean age of 22 yr
Positive emotions in early life & longevity: findings from the nun study
(Danner, 2001)
180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional
content• Positive - accomplishment, amusement,
contentment, gratitude, happiness, hope, interest, love, relief
Positive emotions in early life & longevity: findings from the nun study
(Danner, 2001)
180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional
content• Positive - accomplishment, amusement,
contentment, gratitude, happiness, hope, interest, love, relief
• Negative - anger, contempt, disgust, disinterest, fear, sadness, and shame
Positive emotions in early life & longevity: findings from the nun study
(Danner, 2001)
180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional
content• Positive - accomplishment, amusement,
contentment, gratitude, happiness, hope, interest, love, relief
• Negative - anger, contempt, disgust, disinterest, fear, sadness, and shame
Related to survival during ages 75-95
Number of positive emotion sentences & probability of survival
(Danner, 2001)
Speculations about how happiness might protect physical health
What do you think?
Speculations about how happiness might protect physical health
Less activation of stress response • Blood pressure• Immune response
Speculations about how happiness might protect physical health
Less activation of stress response • Blood pressure• Immune response
Better health behaviors • Weight management, exercise, diet,
smoking• Moderate alcohol use• Preventive health care (MD visits)
Speculations about how happiness might protect physical health
Less activation of stress response • Blood pressure• Immune response
Better health behaviors • Weight management, exercise, diet,
smoking• Moderate alcohol use• Preventive health care (MD visits)
Better social networks
Speculations about how happiness might protect physical health
Less activation of stress response • Blood pressure• Immune response
Better health behaviors • Weight management, exercise, diet, smoking• Moderate alcohol use• Preventive health care (MD visits)
Better social networks Better life choices due to optimism
Flow - immediate experienceMihalyi Csikszentmihalyi (shick-SENT-me-hi)
Experience sampling - rate happiness on scale of 1 to 5 at random times during the day
Flow is related to the situation rather than disposition
Flow is achieved in activities high in skill variety & autonomy
Flow is predictive of mood
Happiness during various activities(experience sampling, scale of 1 to 5)
Intimate relations 4.74
Socializing after work 4.12
Dinner 3.96
Relaxing 3.91
Lunch 3.91
Exercising 3.82
Praying 3.76
Socializing at work 3.75
Watching TV 3.62
Happiness during various activities - continued (scale of 1 to 5)
Phone at home 3.49
Napping 3.27
Cooking 3.24
Shopping 3.21
Housework 2.96
Child care 2.95
Evening commute 2.78
Working 2.65
Morning commute 2.03
The happiness formula
H = S + C + V, where
H = enduring level of happiness
S = set range - hereditary
C = circumstances of your life
V = factors under voluntary control
Written on chalkboard in gym of Teachers College, Columbia Unversity (~1970)
“Happiness is a state of mind, over which you have control.”
Written on chalkboard in gym of Teachers College, Columbia University
“Happiness is a state of mind, over which you have control”
My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached
Written on chalkboard in the gym of Teachers College, Columbia U.
“Happiness is a state of mind, over which you have control”
My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached
Did that sound make me happy?
Written on chalkboard in the gym of Teachers College, Columbia U.
“Happiness is a state of mind, over which you have control”
My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached
Did that sound make me happy?To quote that famous intellectual (&
former governor of Alaska) “You betcha!”
Re-framing to enhance happiness
Is the person who corrects you your critic or your ally (or spouse)? (Schulz, Being wrong)
Is science driven by knowledge or ignorance? (Firestein, Ignorance: how it drives science)
Is the person on the other side of the tennis net your opponent or your partner? (Gutin, How I rationalize losing)
Success formula: humility + self-confidence
“If you want to increase your success rate, double your failure rate.”
Thomas Watson, founder of IBM
Watson
Martin Seligman - positive psychology
Learned optimism Authentic happiness
Flourishing
www.authentichappiness.sas.upenn.edu
Seligman - positive psychology
Learned helplessness
Seligman - positive psychology
Learned helplessness Pessimism promotes depression
Seligman - positive psychology
Learned helplessness Pessimism promotes depression Optimistic explanatory style – 3 p’s
• Permanence• Pervasiveness• Personal
Positive emotions
Pleasures• Momentary• Seek novelty rather than habituation• Live fully in the present (learn
Spanish) Gratifications
• Longer term• Exercise your strengths & virtues• Live the good life
If optimism is so good for personal happiness, does it have a downside?
If optimism is so good for personal happiness, does it have a downside?
Optimists tend to be less realistic than pessimists
If optimism is so good for personal happiness, does it have a downside?
Optimists tend to be less realistic than pessimists
You might not want your stock broker to be too optimistic
If optimism is so good for personal happiness, does it have a downside?
Optimists tend to be less realistic than pessimists
You might not want your stock broker to be too optimistic
Excessive optimism may make other people less happy
Is this good fatherly advice?
Happiness activitiesLyubomirsky, The how of happiness
Expressing gratitude Cultivating optimism Avoiding rumination & social
comparison Practicing acts of kindness Nurturing social relationships Developing strategies for coping Increasing flow experiences
Happiness activities - continued
Savoring life’s joys
Committing to your goals
Practicing religion & spirituality
Exercising
Meditating (relaxing)
Acting like a happy person - smile
Here is a guy who thinks too much
Expressing gratitude(Count your blessings)
Randomized trials• Interventions - eg, write 5 things for
which they were thankful, weekly for 10 weeks
• Control - think about 5 daily hassles or major events
Expressing gratitude(Count your blessings)
Randomized trials• Interventions - eg, write 5 things for which
they were thankful, weekly for 10 weeks• Control - think about 5 daily hassles or major
events Favorable outcomes for participants
• More optimistic & satisfied with lives• Fewer physical symptoms (headaches,
nausea)• More time spent exercising
Expressing gratitude(Count your blessings)
Randomized trials• Interventions - eg, write 5 things for which
they were thankful, weekly for 10 weeks• Control - think about 5 daily hassles or major
events Favorable outcomes for participants
• More optimistic & satisfied with lives• Fewer physical symptoms (headaches,
nausea)• More time spent exercising
Once/week better than 3 times/week (boring)
Do thinner thighs promote happiness?
Do thinner thighs promote happiness?
Means of expressing gratitude
Journal Visits Letters Phone calls
Means of expressing gratitude
Journal Visits Letters Phone calls
Has anyone in the group tried any of these?
Practicing acts of kindness
Makes you aware of your good fortune
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social
consequences
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social
consequences Variety is spice - don’t let it become a
chore
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social
consequences Variety is spice - don’t let it become a
chore Pay it forward
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social
consequences Variety is spice - don’t let it become a
chore Pay it forward But it can be pernicious
• Full-time caregiving for a disabled loved one
Practicing acts of kindness
Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social
consequences Variety is spice - don’t let it become a
chore Pay it forward But it can be pernicious
• Full-time caregiving for a disabled loved one• When recipient doesn’t want to be helped