Science of Happiness - worklifewebinars.com · The Science of Happiness Presented by Dr. Delvina Miremadi-Baldino Overview Today we will… • the history of the science of Examine

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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

TheFlourishCenter,2015

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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


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)!


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


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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?


•  ThosewithstrongerrelaEonships(quanEtaEvelyandqualitaEvely)hada50%increasedlikelihoodofsurviving.

•  CloserelaEonshipsprotectagainstprematuredeath.

Holt-LunstadJ.,Smith,T.B.,&Layton,J.B.(2010)Socialrela7onshipsandmortalityrisk:Ameta-analy7creview.PLoSMed7(7):e1000316.doi:10.1371.


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

References Aaronson,Lauren."MakeaGraEtudeAdjustment."PsychologyToday.ReviewedNov.17,2008.(June1,2009)hep://www.psychologytoday.com/arEcles/index.php?term=20060227-000004&page=1Boehm,J.K.,Lyubomirsky,S.(2008).Doeshappinesspredictcareersuccess?JournalofCareerAssessment,Vol16(1),pp.101-116Boniwell,I.(2006).PosiEvePsychologyinaNutShell.PWBC:UK.Brickman,P.,Coates,D,Janoff-Bulman,R.(1978).LoeerywinnersandaccidentvicEms:IshappinessrelaEve?JournalofPersonalityandSocialPsychology,Vol36(8),,917-927.Carver,C.S.,&Scheier,M.F.(2000).Perspec7vesonpersonality(4thed.)Boston:AllynandBacon.Conger,Cristen."IstherealinkbetweengraEtudeandhappiness?"16June2009.HowStuffWorks.com.<hep://science.howstuffworks.com/life/graEtude-and-happiness.htm>04February2015.Cropanzano,R.,&Wright,T.A.(1999).A5-yearstudyofchangeintherelaEonshipbetweenwellbeingandjobperformance.Consul7ngPsychologyJournal:Prac7ceandResearch,51,252-265.Danner,D.D.,Snowdon,D.A.,&Friesen,W.V.(2001).PosiEveemoEonsinearlylifeandlongevity:Findingsfromthenunstudy.JournalofPersonalityandSocialPsychology,80,804-813.Diener,E.,&Biswas-Diener,R.(2002).WillmoneyincreasesubjecEvewell-being?Aliteraturereviewandguidetoneededresearch.SocialIndicatorsResearch,57,119-169.Diener,E.,Nickerson,C.,Lucas,R.E.,&Sandvik,E.(2002).DisposiEonalaffectandjoboutcomes.SocialIndicatorsResearch,59,229-259citedinBoehm,J.K.,Lyubomirsky,S.(2008).Doeshappinesspredictcareersuccess?JournalofCareerAssessment,Vol16(1),pp.101-116.Diener,E.,&Seligman,M.E.P.(2002).Veryhappypeople.PsychologicalScience,13,80–83.House,J.S.,Landis,K.R.,&Umberson,D.(1988,July29).SocialrelaEonshipsandhealth.Science,241,540–545.Emmons,RobertA."Thanks!"HoughtonMifflinHarcourt.2007.(June1,2009)hep://books.google.com/books?id=tGCcH2l4jUUCFriedman,H.S.,andMarEn,L.R.(2011).ThelongevityProject.HudsonStreetPressGeorgeMasonUniversity"KeyToHappinessIsGraEtude,AndMenMayBeLockedOut."ScienceDaily.March19,2009.(June1,2009)hep://www.sciencedaily.com-/releases/2009/03/090313145939.htm

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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

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Science of Happiness - worklifewebinars.com · The Science of Happiness Presented by Dr. Delvina Miremadi-Baldino Overview Today we will… • the history of the science of Examine