think about the past 24 hours briefly review your activities (work, home, leisure, hobbies, chores,...
TRANSCRIPT
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• 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
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THE PURSUIT OF HAPPY-NESS
The Positive Psychology Movement
Elvera E. McLees, Ph.D.BLUE RIDGE JOB CORPS
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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
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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
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Happiness is the meaning and the purpose of life,The whole aim and end of human existence.
Aristotle
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Positive Psychology is the study of the conditions,
processes and characteristics that
contribute to optimal functioning.
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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?
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EXPERIENCESGROUPS/COMMUNITIES/INSTITUTIONS
BIO (Genetics)
PSYCHO (self)SOCIAL (circumstance)
Three Pillars Of Positive Psychology
Individual Traits
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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.
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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
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Optimism
Subjective Well-being
Happiness
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Does money buy happiness or does happiness buy
money?
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Does happiness make us smarter/more creative?
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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?
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The doctors who received the candy were the quickest and the most accurate
Answer
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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?
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Does happiness make us healthier?
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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
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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
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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
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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
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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…
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Martin Seligman Learned Helplessness/Depression Attributional Style
Internal/External Pervasive/Specific Permanent/Temporary (the study about baseball players)
LEARNED OPTIMISM
A Little History
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Self-esteem Personal Control Optimism Extraversion Hope
Qualities of Happy People Include:
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• 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
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• Positive emotion
• Engagement
• Relationships
• Meaning
• Achievement
PERMA
5 Elements to Well-Being
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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
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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
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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
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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
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“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
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WATCH RON GUTMAN – TED TALK – “THE HIDDEN POWER OF SMILING”
Just for fun – check this on you tube--Laughing or Laughter Yoga
Smile
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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
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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
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VALUES IN ACTION VIA questionnaire 240 ITEMS – 24 STRENGTHS See Seligman – Authentic Happiness website
PracticeDiscover and Use Your Signature
Strengths
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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
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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
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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
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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
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Meaning
PleasureStrength
Sense of purpose
Positive emotion
Ability
Happiness in the Workplace
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What gives me MEANING ?
What gives me PLEASURE ?
What are my STRENGTHS ?
(list and find the overlap)
Meaning/Pleasure/Strength Process
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MEANING
PLEASURESTRENGTHS
Helping othersMaking a contributionFeeling connected
ReadingPlaying gamesTVSocializing
Sense of humorFairnessNon-judgmental
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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
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Develop your strengths/do what you love Optimism training Learn new things Cultivate relationships Live a healthier life: diet, exercise, sleep,
healthy environment
Continued
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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
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Attribution Buttering-up Foot In The Door/Priming Door In The Face Freedom Of Choice
BONUS SLIDEPositive Approaches to Behavior
Change
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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
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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.
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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)
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