Fresh Vision Quest

The Eight Irresistible Priciples of Fun

2011-10-30T10:10:00.000-07:00

I happened to find this animated movie at box of crayons. It is full of wisdom to infuse fun and zest in our lives.

The Man in the Arena

2011-08-22T09:00:00.000-07:00

The following passage is from Theodore Roosevelt's speech titled Citizenship in a Republic. It is also sometimes referred to as 'The Man in the Arena'.

Quote "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." Unquote

Isn't it a fact that effort and courage bring much more happiness than simple musings and yet many of us don't take that one small step that stands between mediocrity and glory.

Sleep and Productivity

2011-06-07T09:11:00.000-07:00

I had previously posted on the relationship between sleep and mood. Arianna Huffington is a proponent of adequate sleep. In this small video, she uses humour to emphasize her point that sleep may be related to increased productivity and happiness.

Focus

2011-04-17T10:20:00.000-07:00

The skillful management of attention is the sine qua non of the good life and the key to improving virtually every aspect of your experience, from mood to productivity to relationships.
- Winifred Gallagher

Crafting the Job

2011-02-14T08:18:00.000-08:00

Most people would like to have a ‘calling’ relationship with their work. However, they may be in occupations where they feel their callings are unanswered. However, it’s not the occupation, but the individual doing the work who defines the work orientation and makes meaning of the work. The same work may be viewed differently by different individuals.

People can realize a calling orientation by job crafting. Job crafting is defined as the physical and cognitive changes individuals make in the task or relational boundaries of their work. Individuals can redesign (craft) their work in ways that can enhance satisfaction, engagement, resilience and flourishing. This allows people to permeate their work with a personal and social meaning and allows one to view that through their work they are making a bigger contribution to the world.

Individuals can pursue unanswered callings by employing five different techniques to craft their jobs (task emphasizing, job expanding, and role reframing) and their leisure time (vicarious experiencing and hobby participating).

A. Job crafting

Task emphasizing: Involves accentuating tasks that are already formally a part of one’s job to pursue an unanswered calling.

This can be done either by (i) allocating additional time, energy or attention to an assigned task which relates to an unanswered calling or by (ii) changing the nature of an assigned task to incorporate aspects of an unanswered calling.

For example a manager who thinks that sharing knowledge or teaching is his calling can allocate more time for sharing knowledge with less experienced colleagues in a structured way.

Job expanding: Involves adding tasks to incorporate aspects of an unanswered calling.

This can be done either by (i) taking on short-term, temporary tasks or by (ii) adding new tasks to a job, which relate to the individual’s calling.

For example, an employee with a strong penchant for a foreign language can offer to be an interpreter when business visitors come or can join the team framing a business document in that language.

Role reframing: Involves modifying one’s perception of the meaning of his or her work to match an unanswered calling.

For example a cook with a creative inclination may perceive his work as an artistic expression rather than just the preparation of food.

B. Leisure crafting

Vicarious experiencing: Involves seeking fulfillment and meaningful experiences through participation of family (or friends and even celebrities) in an unanswered calling.

For example, a mother who perceives music as her calling but is involved in a catering job may gain fulfillment by helping her daughter to learn to play the piano and attending her concerts.

Hobby participating: Involves pursuing leisure and volunteer activities that individuals perceive as related to an unanswered calling.

For example, a salesperson who has a fondness for teaching and social issues may participate as a volunteer in community education programs like children literacy classes.

Reference:

Berg JM, Grant AM, JohnsonV. When Callings Are Calling: Crafting Work and Leisure in Pursuit of Unanswered Occupational Callings. Organization Science. 2010; 21: 973-994. [PDF]

Working Relationship

2011-01-13T07:37:00.000-08:00

The work we do (our ‘jobs’) takes up a significant portion of our lives and can be a source of drudgery or a source of elation (or a mix of emotions). The nature of the work itself could give rise to these emotions but a significant role is played by the way individuals view their work. According to experts, an individual can have three different relations with his or her work – Job, Career, Calling.

Job: People with a job orientation primarily see their work as a means to an end. They consider work as a mean to pay for necessities, support their families, and maximize their leisure time. The major interests and ambitions of Job holders are not expressed through their work.

Career: People with a career orientation have a deep personal involvement with their work. They primarily see work as a conduit to achievement and higher social standing. They are principally motivated by the challenge of work, increased self-esteem and the possibility of enhancing their status (social and organizational standing).

Calling: People with a calling orientation perceive their work as intrinsically enjoyable and fulfilling. They do not work for the financial gain or status enhancement and permeate their work with personal and social meaning. The work is usually associated with the belief that the work contributes to the greater good and makes the world a better place.

Individuals with a career orientation or a calling orientation are more deeply involved with their work as compared to those with a job orientation. Only for those with a calling orientation, work is an enriching and meaningful activity.

Although work orientation is more of an individual perspective, it has significant effects on the work group. In teams where the number of members with a calling orientations is higher, there is overall higher identification with the team, more commitment and healthier group processes. For teams with majority of career oriented members, there is weaker identification with the team, more conflict, less commitment to the team itself and more negative group processes.

Gratitude for a Scientist

2011-01-05T08:21:00.000-08:00

Recently had the opportunity to listen to Dr. V.S. Ramachandran speak on the occasion of the launch of his new book The Tell-Tale Brain. Amongst other things the eminent scientist talked on topics like synesthesia, mirror neurons, mirror box etc. He made the topics easily comprehensible and fascinating.

During the period of interactions with the audience a young boy stood up. He looked smart and spoke articulately. He said he had come mainly to thank the neuroscientist. As the audience contemplated the possible reasons in their minds, the boy continued and disclosed that he had cerebral palsy. Sometime recently he had suffered from dislocation of the hip. This had subsequently caused him to change his lifestyle from a physically active one to a more inhibited one. He was scared to undertake any physical activity due to the fear of pain and due to doubts about his ability to undertake the activity. Then he had happened to view a video where Dr. V.S. Ramachandran had spoken about learned disability. After viewing the video and obtaining this new knowledge he had decided to challenge his limiting beliefs and had started undertaking activities which he was previously scared to perform. He once again started moving towards an active lifestyle and gained progressive confidence and satisfaction.

As the boy completed, I sensed a gentle smile on the neuroscientist’s lips. The boy’s expression of gratitude would have definitely made both him and the recipient happier. An insightful scientific talk had proved to be a source of inspiration, strength and happiness to a boy whom Dr. V.S. Ramachandran did not even know. The concurrent applause from the audience was perhaps an appreciation of the endeavour of both human beings.

Structuring Happiness in 8 Steps (2)

2010-12-23T07:06:00.000-08:00

STEP 5: Empower Broad-based Action and Remove Barriers

Unleash yourself to do your best to achieve your vision. To bring about the changes which will bring happiness, you might be required to do things which you have not done before (or are uncomfortable doing them). You have to move out of the comfort zone and develop ease for those activities. Work and acquire the necessary skills. Update yourself regularly on the required tools.

Remove as many barriers as possible which obstruct you from bringing about the change you want. These could be in the form of time consuming activities which are hardly of any consequence like watching television, purposeless surfing on the net, etc. If your network of friends or relationships do not support the changes you want change have an honest dialogue with them and if required change your interactions with them.

STEP 6: Generate Short-term Wins

If your plans for a change require significant and/or long term effort, short-term wins (related to your strategy to change) are essential. Short term wins must be both visible and unambiguous. These short-term achievements provide positive feedback, increase motivation and help build up momentum. They also provide feedback to help you fine tune your vision. Savouring success would make you eager for more in a more efficient way.

Short term achievements are usually the result of careful planning and effort. Although you may see changes as you implement your strategy to change you have to identify the achievement milestones.

STEP 7: Don't Let Up (Consolidate Gains and Produce More Change)

As you start savouring victory there might be a tendency to relax, celebrate and take a break. This may result in your losing critical momentum resulting into regression. Once regression sets in, rebuilding momentum is a daunting task.

Continue removing the undesired behaviours. At each victory instead of relaxing reinvigorate with more changes in accordance with your vision and let more activities reflect the changed behaviour.

STEP 8: Make Change Stick (Anchoring New Approaches in the Culture)

To prevent resistance from re-asserting itself, the new behaviours must be diligently practiced to make them natural to you. The new practices must grow deep roots in order to become firmly planted, spontaneous and strong enough to replace old patterns of behaving.

Structuring Happiness in 8 Steps

2010-12-16T08:40:00.000-08:00

People know that to be happy they need to make some changes. However most people are unable to bring about this transformation. Some dont begin and some efforts lose steam after a decent start.

John P. Kotter is widely regarded as the foremost speaker on the topics of Leadership and Change. He is considered an authority on how the best organizations actually achieve successful transformations. Dr. Kotter outlines a 8 Step Process to help organizations succeed in an ever-changing world.

I think the steps described by him can be adapted to bring about personal transformation to achieve more happiness.

STEP 1: Create a Sense of Urgency

Examine the realities which affect your happiness. Identify the problems and the major opportunities which exist, to create a sense of urgency.

The sense of true urgency comes from a deep determination to win and not from an anxiety about losing. Whatever might be our reason to seek happiness, urgent action will be created by a gut-level determination to move, and win, now and not by feelings of contentment, anxiety, frustration, or anger.

STEP 2: Develop your Guiding Team

You have to recognize the fact that the availability of the right people is very important to the success of your program. It is possible that you may not find a person with all the required expertise. Get in touch and associate with people who have related skills which you want to develop to be happy. Share your intentions with them. They should have your trust and respect so that whenever you are slackening they can drive you to move towards the change you desire.

STEP 3: Develop a Change Vision and Strategy

Be as clear as possible how the future will be different from the past. The vision should make sense both to the mind and the heart. This vision will help you to make efforts in the right direction and go the extra mile when required.

Concurrently develop strategies which will help achieve your vision of changed behaviour, which will result in greater happiness. Obviously the vision should be flexible to incorporate new learnings and effects of a changed environment.

STEP 4: Communicate the Vision

You have to constantly and consistently communicate your vision (and strategies) to yourself and if you want to members of your guiding coalition. Use several methods to communicate to yourself (notes, pictures, clips etc). Keep the communication simple and vivid (it should create a vibrant picture).

One powerful way to communicate to yourself would be to consciously exhibit changed behaviour consistent with your vision.

Getting There

2010-11-10T09:50:00.000-08:00

In his book What Got You Here Won’t Get You There, Dr. Marshall Goldsmith (same author who wrote about MOJO), defines 20 bad habits of leaders that hinders their further progress. Our previous experience with success may sometimes prevent us from thinking differently and cause us to resist change. He also mentions seven steps to change for the better. An elaborate review of the book can be read at The Simple Dollar.

Although I could identify with several points raised in the book, I felt that it would be difficult to remember and incorporate all the changes needed. I thought it would be useful to have a small statement which could summarize the key learning for me and serve as an easy reminder.

Acknowledge and offer significant inputs merrily.

Acknowledge: We have to acknowledge what colleagues are saying (16), acknowledge their contributions (10, 14, 17) and not claim credit that we don’t deserve (11). We also have to acknowledge when we make an error (12, 13, 15, 19).

Offer: We should ‘offer’ and not impose our ideas or standards (1,3).

Significant inputs: We should offer positive inputs which add significantly to the topic/matter rather than add our 2 cents to every discussion and on the other extreme we should not withhold valuable information (2, 8, 9).

Merrily: Our contributions should be based on a sense of joie de vivre and our interactions should have a sense of lightness. With a focus on the message (rather than the messenger), the use of destructive comments, negative qualifiers or the use of anger as a management tool is to be avoided (4, 5, 7, 18).

Money for Happiness

2010-08-18T10:14:00.000-07:00

Money obviously provides an opportunity for happiness. Money allows you to choose and sample a wide range of experiences, from vacations at luxury locations to fine dining in pleasant company and luxury travel including space travel. It allows you to have more leisure time.

However the link between money and happiness is not strong. The wealthiest people aren’t the happiest people. Maybe the way that the money is used has the potential to influence an individual’s level of satisfaction and happiness.

The recent AMP.NATSEM Income and Wealth Report, The Pursuit of Happiness, shows that although there are definite links between money and happiness, spending money wisely can bring greater contentment and make people happier.

According to the report, Australians with more money tend to be happier, while the least satisfied Australians are those on lower incomes. The median income for the two least satisfied groups was $15,000 and $22,000 dollars compared with $40,000 for those giving a higher rating for their level of happiness.

Interestingly, the relationship between happiness and money is also relative. The happier people tended to be those earning more than others in their peer group, while the more dissatisfied were earning less. This would mean that a person earning $70000 compared to his friends who earned $50000, would be happier than another person earning $90000 while his friends earned $115000.

The report mentions that particular types of wealth such as the family home, superannuation and savings are linked to greater happiness than other types of wealth. Spending money on home, home renovation or holidays is likely to provide more satisfaction than spending money on eating out, a new car or a new television. Having low or no credit card debt or no overdue bills is also likely to increase overall life satisfaction.

Factors like family and friends, health and work are significant contributors to happiness. The report shows younger and older generations are more satisfied than those that fall between. In their middle people experience an increase in their responsibilities, which can lead to stress. As people get older they have more leisure time and happiness increases. It is thus important to save for a comfortable retirement.

According to psychologist Sonja Lyubomirsky we should be able to wring out rewarding experiences by the judicious use of money, so as to increase our happiness. The most effective empirically-supported ways include:

1. Spending money on activities that help us grow as a person (acquiring a new skill, investing in an entrepreneurial venture), strengthen our connections with others (meals with colleagues, car trips with friends), and contribute to our communities (donating to the needy).

2. Spending money on activities and experiences (trekking, watching concerts) rather than material possessions.

3. Spending money on many small pleasures (regular massages, weekly purchase of fresh flowers) rather than on one expensive item (a new car or a LED TV).

4. Spending on something that we work extremely hard to get and have to wait for (whether it’s a trip or a gadget) and enjoy the feeling of anticipation as we wait and hard-won accomplishment.

5. Taking time to value and savour the objects on which we have spent the money (the vacation, gadget, concert or the smiles of people we have helped).

6. Taking efforts to inject novelty, variety, and surprise in our buying activities.

7. Strive to compare less with others (e.g., focusing on how much fun the play was rather than on the luxury car our acquaintance drove to the venue in).

Islands

2010-08-02T09:59:00.000-07:00

It is a general impression that due to technology we are well connected to others and socially interacting more. However, despite the advance of technology-supported interactions there is a reduction in the quantity and quality of social relationships. More and more people are reporting that they feel that they have no confidant and that they feel lonely.

Loneliness is not the same as solitude which some people prefer. Loneliness is not being alone but a subjective experience of isolation. People who are lonely feel that they are disliked, are often self-involved and lack empathy with others.

Besides the obvious mental component, loneliness also adversely effects physical health. The influence of loneliness on an individual’s health is comparable with well-established risk factors such as smoking, alcohol consumption, physical inactivity and obesity. Persistent loneliness affects the individual via a deleterious effect on stress hormones, immune function and cardiovascular function.

Studies have shown that both introverts as well as extroverts are likely to get a mood boost from bonding with other people. Thus when feeling blue, the primary urge for isolation is to be avoided while connecting to family or friends is quite desirable.

If you feel like making a difference, the first small step is to reach out and reach out a lot. Reaching out can be a simple gesture of acknowledging another person’s presence by a smile or a greeting. When trying to connect don’t think how useful the other person is going to be, instead think about the value you are going to provide through the interaction.

As you prepare to think of all the warm or smart things you are going to say to drive away your neighbour’s loneliness, you might need to be reminded that some people need a listener.

Reference:
Holt-Lunstad J, Smith TB, Layton JB, 2010 Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Med 7(7): e1000316. doi:10.1371/journal.pmed.1000316 [Full Text]

Questioning for Happiness

2010-07-27T10:12:00.000-07:00

We indulge in several activities during the day without a deliberate thought regarding the satisfaction we obtain from performing the particular task. Although Marshall Goldsmith recommends the use of Mojo Scorecard for rating important activities, he mentions two simple yet significant questions to be posed after the completion of any activity.

1. How much long-term benefit or meaning did I experience from this activity?
2. How much short-term satisfaction or happiness did I experience in this activity?

Once the practice of asking these two questions becomes a habit; as an obvious consequence you would start asking the questions, even before initiating an activity. You could imagine yourself in the future having completed the activity and addressing the two questions. You may thus find yourself avoiding a senseless TV program to perform an activity which brings you more satisfaction.

The knowledge that you will evaluate activities against these two simple questions will make you more mindful towards the activity and you will tend to build in and experience more happiness and meaning in each activity. There might be a meeting which is unavoidable but isn’t purposeful for you. Having asked the questions beforehand, you could prepare yourself to make the task more meaningful. You could read more beforehand and ask clarifying questions thus gaining more insight. You could even bring in tasks which could be completed during the duration. Of course, it would be prudent not to start typing in a mail, when the boss is speaking.

Happily Interviewed

2010-07-03T10:13:00.000-07:00

You got the qualification, you got the right experience and you are confident about flooring the interviewer. As you look into the mirror and set the tie right by a micro- millimeter (so meticulous!), allow asking yourself if you are going to make the interviewer happy and if your ingratiation skills are honed. I know they don’t have a class for that at college.

Every candidate knows that he has to convince the decision-maker (the interviewer) that he or she is the best candidate for the position. They carry the impression that the recruiter will base his decision on the knowledge, skills, abilities and experience of the candidate. That’s also what the recruiters will tell everyone. However studies have shown that interviewers are unconsciously influenced by the pleasantness and social skills of an applicant.

Ingratiation is a strategic attempt to get someone to like you. The major tactics for ingratiation are (1) other-enhancement, (2) opinion conformity, (3) rendering favours and (4) self-presentation.

1. Other-enhancement means flattery. A person attempts to praise the qualities/achievements of the other person. Flattery is effective (more so at a sub-conscious level) and even you are inclined to be influenced by it.

2. Opinion conformity is conforming to the opinions of the target person. An individual expresses values, beliefs, or opinions that are known to be held (or can reasonably be assumed to be held) by the target person. It is believed that people like those with apparently similar values.

3. Rendering favors. A person tries to ingratiate himself or herself to the decision-maker by rendering favors over and above the call of duty.

4. Self-presentation is to present one's own attributes or to behave in a manner that the other would approve and like.

Following are some ingratiation items used by applicants:

1. I praised the organization.
2. I complimented the interviewer or organization.
3. I discussed non-job-related topics about which the recruiter and I share similar opinions.
4. I discussed interests I shared in common with the recruiter.
5. I found out what kind of person the organization was seeking and explained how I fit in.
6. I indicated my interest in the position and the company.
7. I indicated my enthusiasm for working for this organization.
8. I smiled a lot or used other friendly non-verbal behaviors.
9. I maintained eye contact with the interviewer.

Sounds easy to comprehend? There is a catch. Under the circumstances, the motive for ingratiation is quite obvious and the other person may see through the act. The skill is that one should be able to ingratiate without being obvious about it. The art is to do it and yet not be apparent about it. For example, conformity with the other’s opinion can be preceded by sufficient resistance.

Of course, there should be some fit between the qualifications and what the recruiter is looking for. If you have an advanced diploma in belly dancing and were even voted the most popular senior at college, you probably wouldn’t be selected at Google for the post of chief technology officer.

Reference:

Higgins CA, Judge TA. The effect of applicant influence tactics on recruiter perceptions of fit and hiring recommendations: a field study. J Appl Psychol. 2004;89:622-32. [PDF]

Mojo and Satisfaction

2010-06-29T10:17:00.000-07:00

Marshall Goldsmith is a professor, management consultant and executive coach. He is the author of acclaimed management-related literature. His new book, MOJO: How to Get It, How to Keep It, and How to Get It Back When You Lose It, focuses on one attribute that all successful people share. He calls it Mojo.

His operational definition of Mojo is: that positive spirit toward what we are doing now that starts on the inside and radiates to the outside. The use of the word ‘now’ in the definition is interesting. It denotes that people with a positive Mojo love what they are doing when they are doing it. They are finding happiness and meaning in the present. He uses the word ‘Nojo’ to describe the opposite of Mojo.

While performing any activity we have two forms of associated Mojo; Professional Mojo and Personal Mojo.

Professional Mojo is a measure of the qualities that we need to bring to an activity in order to do it well and includes (1) motivation, (2) knowledge, (3) ability, (4) confidence and (5) authenticity. Personal Mojo is a measure of the benefits we may receive from a particular activity and includes (1) happiness, (2) reward, (3) meaning, (4) learning and (5) gratitude. The terms are individually delineated and the author’s guide is available here.

Marshall Goldsmith suggests rating your different important activities on each of the ten aspects on a scale of 1 to 10, with 10 being the highest. Using the Mojo Scorecard for a few days will allow observation of patterns. One will be able to identify areas of strong Mojo and areas of weakness. In fact, exploring the qualities in the scorecard for any endeavor makes the performance of the activity better and makes it appear more meaningful.

Seventh Key: Live for Enlightenment

2010-06-27T03:14:00.000-07:00

Author Deepak Chopra says that the desire for happiness is only the beginning of a journey that reaches for higher fulfillment. The description has mystical components. The deeper desire is to achieve the original energy state of ecstasy and to experience the freedom that comes with complete awakening.

Enlightenment is the most aware state of existence; one that of complete awakening. It has to be considered a natural state of being. A glimpse into this state may be experienced during peak moments like while immersed in nature or an art form. These moments provide an experience of profound peace, love and joy.

We experience the world through our consciousness. Ordinary waking consciousness has components of fear and isolation. Progressive expansion of soul consciousness is recommended, which is safe, warm and welcoming.

How can you tell when you are making progress? By referring to the following indicators:

1. Your life flows with effortless spontaneity.
2. Love is becoming the motivating factor in your life.
3. You are discovering hidden sources of creativity and imagination.
4. You are accepting higher guidance.
5. Your choices benefit you and all those around you.

When you are on the right path, your ego begins to dissolve. You will then progress to cosmic consciousness, which means you are fully aware even when you are physically sleeping. Then one arrives at divine consciousness, when everything in the world is perceived as light. At the final stage one arrives at unity consciousness, where one ceases to see divisions and separations, as every moment and experience is a part of the ever-folding cosmos.

Sixth Key: See The World In Yourself

2010-05-12T09:11:00.000-07:00

Your perception of reality changes according to your state of consciousness. Your consciousness creates the reflection of your inner and outer reality. If your consciousness vibrates at the level of love, then you will experience love both inside and in the outer world. A conscious change in the reality to realize more joy requires you to go deep within and transform your inner core.

The highest level of consciousness is pure being which may manifest as spontaneity, wonder, joy and playfulness.

Pure being leads to the highest level of feeling. Four values which constitute the high level of feeling include: (1) Loving kindness (2)Compassion (3) Joy at the success of others and (4) Equanimity, peace.

The highest level of feeling creates the highest level of thinking and doing. At the highest level of thinking is a constant flow of creativity accompanied by feelings of joy and compassion. At the highest level of doing, your actions extend beyond personal advancement and reach to benefit everything around you.

The first step to take is to be mindful. Awareness of breath is one of the initial recommended practices of mindfulness.

Fifth Key: Focus On The Present

2010-05-11T09:40:00.000-07:00

We often need reasons to be happy. We find the reasons by remembering the past or anticipating the future (The same process works when we find reasons for worry/anxiety). Happiness without reason is referred to as bliss. Moving neither forward nor backwards, makes bliss available. You become free from the constant loop of thought, evaluation and analysis. The silent state of being is the home of bliss.

As an initial step you must cultivate a new sense of awareness and practice mindfulness in your daily activities. You must be aware of what is and not overshadow it with what was or what could be. Slowly a realization develops that there is fullness in every present moment.

The empowering ability to separate the moment from the situation then develops. The still point in midst of the endless transformations is identified.

Fourth Key: Give Up Being Right

2010-04-29T09:18:00.000-07:00

An enormous amount of energy becomes available once you give up the need to be right.

If your sole identity is about being right, then you are always under the threat of being proven wrong or having your authority taken away from you.

You must realize that you see the world as you are. Others see the world as they are, too. This insight is tremendously liberating because it makes you realize that there can exist an equality of viewpoints. You express your point of view, but give up the need to defend it. When the need to be right fades, grievances and resentments decrease and so do anger and hostility.

A beautiful exercise is recommended by Deepak Chopra. Everyday ask “What can love do? Show me. I am ready.” Say it out loud. Remember this statement for the rest of the day and be open to how life will reveal its answers to you.

Third Key: Eliminate Toxic Emotions

2010-04-28T10:18:00.000-07:00

Lack of joy and peace in day to day life is indicative of the presence of some contamination in body or mind. To regain our inner peace we need to we need to first get rid of our toxic conditioning.

There are 7 steps to get rid of the inner toxins at the spiritual level:

Take responsibility for your present response: When you take responsibility, you empower yourself. You do not depend on another person to make you happy, nor do you give another person the power to make you unhappy.

Witness what you are feeling: On experiencing a toxic emotion, increase your awareness and note where in the body the toxic emotion is residing (e.g. stomach, neck, shoulders, etc). Focus completely on the physical sensation. This increases the ability to be a silent, observing witness and without giving power to the negative emotion.

Label your feeling: Give a simple name to the sensation in your body (e.g. fear, anger, shame, guilt, jealousy.)

Express what you feel: This is a powerful step. Write down how a particular emotion makes you feel. Then, write it from the other person’s point of view. Next, write it from a third-person perspective as though you are a neutral journalist covering the event. After writing from the three perspectives, write down the current state of your feelings.

Going through the three perspectives expands awareness which is quite useful, because as a primary response most of us contract to our own single narrow view.

Share what you feel: Share your writing, or convey what you are comfortable sharing with a trusted loved one. However, use the three points of view and dont make a case for your own point of view. This will help further diffuse the negative emotions.

Release the toxic feeling through ritual: The toxic emotions can then be released by burning your writing or emitting your toxic emotions into a rock, and throwing the rock into a body of water or telling your burdens to a worry doll. You can make up one release method on your own too.

Celebrate the release and move on: The release, the freedom from toxicity is honoured through shared joy and gratitude. This can be symbolic and simple like decorating your room.

Second Key: Find True Self-esteem

2010-04-07T10:34:00.000-07:00

Happiness comes from self-awareness and self-knowledge of your true self.

Most people confuse their self-image with their true self. This can become a source of unhappiness as people commonly base their self-image on external factors (object-referral) such as people, events, situations and physical objects.

The opposite of object-referral, is self-referral, which is turning within yourself to be everything that you need to be at this present moment. The true self is found at a level of existence that is independent of the good and bad opinion of others. When working from the true self, a person discovers inner peace and a sense of self-worth within his own being.

To bring about the positive change the most important precursor is awareness. You have to become aware of your motivations. You have to become aware of when you were acting out of ego and when from your true self.

To increase awareness, one interesting and powerful exercise is to recapitulate (in about 5 minutes) the whole day like a movie and watch it as a neutral, non-judgmental observer. This helps to identify the motivations and behaviour patterns.

The Ultimate Happiness Prescription

2010-03-29T10:14:00.000-07:00

In his book ‘The Ultimate Happiness Prescription’ Deepak Chopra talks about certain practices in daily life which result in joy and fulfillment. He writes about seven keys which according to him would lead to self-knowledge and enlightenment.

First Key: Be Aware of Your Body

A person experiences happiness when the body is in a natural state. By listening to the body and responding with awareness a person can tap into infinite possibilities and experience naturally peace, harmony and joy.

A very interesting activity has been mentioned while discussing this topic. Allocate time (about 20 minutes) to yourself when not feeling rushed, relax and simply tell your body that it can do whatever it wants. Whatever your body wants to do, allow it to do it without any restriction. You may feel the need to emit a deep sigh, remember a specific memory, feel tense in a certain area, feel relaxed in another area or even burst into tears or feel a deep sense of relief. These signals indicate that the body needs space to heal and refresh itself. An opposite effect will be produced if the body is in a natural state.

The Lazy Way to Happiness

2009-11-12T08:03:00.000-08:00

Sleep and mood are closely related. In the modern society, to manage more, people compromise on sleep. Newborns normally require 10.5 to 18 hours of sleep, while adults may need to sleep from 7.5 to 8.5 hours.

Sleep deprivation in normal subjects typically causes worsening of mood, with complaints of irritability, depression, and decreased motivation. Lack of sleep may decrease a person’s ability to appreciate things as funny, which would be considered amusing in general. Lack of sleep can also be a significant risk factor for anxiety.

Less sleep has been reported to result in decrease in brain serotonin levels, which can influence academic and athletic performance, and overall subjective well-being.

Healthy sleep has been shown to enhance well being. Adequate sleep has been shown to benefit several forms of neural processing, including insight formation, novel-language perception, visual discrimination, and motor skills.

It has been suggested that if one is feeling down for no reason, shifting the snooze time a bit early for a few days and taking proper sleep would bring back the zest.

To enhance happiness, it is thus advisable that we assess our sleep requirements and develop a proper routine.

Munching Away to Happiness (4)

2009-11-10T07:55:00.000-08:00

The type and quality of fats in the diet can influence mood and behaviour.

Dietary fats are built from fatty acids. Fatty acids can be either saturated or unsaturated. Saturated fatty acids (SFA) have all the hydrogen atoms the carbon atoms can hold. They are usually solid at room temperature. Saturated fatty acids are considered the main dietary factors in raising blood cholesterol.

Unsaturated fatty acids have at least one unsaturated bond; that is some of the carbon bonds are shared doubly with the adjoining carbon atom. They are usually liquid at room temperature and generally come from vegetable sources. They are known to keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. The unsaturated fatty acids can be further classified as mono-unsaturated fatty acids (MUFA; single double bond in the fatty acid chain) and polyunsaturated fatty acids (PUFA; more than one double bond).

Two important unsaturated fatty acids are n-3 fatty acids (popularly called as omega-3 fatty acids) and n-6 fatty acids (popularly called as omega-6 fatty acids).

Due to recommendations to substitute PUFAs for SFAs to lower serum cholesterol, there has been increased intake of vegetable oils from sunflower seeds, safflower seeds, corn, cottonseed, and soybeans. This has resulted in a significant increase in the consumption of n-6 fatty acids. Traditionally the ratio of n-6 to n-3 fatty acids in the diet has been mentioned to be 1-2:1, which is now estimated in urban diets to be 20-30:1 (approximately).

Although investigators are not sure of the reasons, a high n-6 to n-3 fatty acid ratio has been associated with health problems including mental health problems like affective problems and concentration/memory difficulties.

Studies have shown decreased levels of n-3 fatty acids and higher n-6 to n-3 fatty acid ratio in patients with mood disorders. Some published reports show a significant effect improvement in depression symptoms on n-3 fatty acid supplementation.

n-3 fatty acid containing foods include:

Fish - Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimp, cod, trout
Seeds - Flaxseed
Nuts - Walnuts

If we get our facts about fats right, perhaps we can understand happiness better.

Munching Away to Happiness (3)

2009-11-09T08:45:00.000-08:00

Minerals like vitamins are classified as micronutrients. They are required in small quantities for healthy functioning. As with vitamins, certain minerals contribute to a positive mood. Deficiencies in minerals are sometimes implicated in certain mental health problems. The main minerals implicated in affect on mood are magnesium, zinc, selenium and iron.

These nutrients appear to have a role in neurotransmission. Levels of magnesium and zinc have been shown to be lower in the blood of patients diagnosed with depression. Low selenium levels have been associated with poor mood. Supplementing the diet with selenium can lead to a subsequent improvement. Iron deficiency has also been implicated in poor mood and attention.

Minerals which can impact mood and their food sources include:

Magnesium
Veg - spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress
Nuts - Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan
Seeds - pumpkin, sunflower, poppy
Wholegrains - oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa
Dairy - plain yoghurt
Legumes - baked beans
Fruit - banana, kiwi, blackberries, strawberries, orange, raisins
Sweet - chocolate

Selenium
Veg - mushrooms, garlic, spinach
Wholegrains - wheat germ, brewers yeast, barley, rye, oats, long grain brown rice
Meat - turkey breast
Fish/seafood - Cod, Tuna, Halibut, Salmon, shrimp
Legumes - tofu
Nuts - brazil nuts
Dairy - mozzarella cheese
Seeds - mustard, sunflower

Zinc
Cereals - fortified breakfast cereal
Nuts - cashews, walnuts, almonds
Dairy - mozzarella, Swiss, cheddar cheeses, low fat yoghurt
Pulses - chick peas, kidney beans, baked beans, lima beans
Legumes - lentils, miso
Seafood/fish - oysters, mussels, shrimp
Meat - chicken (dark meat), turkey, lamb, pork
Seeds - pumpkin, sesame
Vegetables - spinach, mushrooms, squash, asparagus, broccoli
Fruit - blackberries, kiwi
(The concentration of zinc in plants varies based on levels of the element in soil.)

Iron
Cereals - fortified breakfast cereal
Veg – spinach, peas, broccoli
Fruit/dried fruits - blackberries, kiwi, pomegranate, prunes, raisins, apricots
Pulses - kidney beans, baked beans, lima beans
Meat – red meat. chicken, turkey
Fish/seafood - Cod, Tuna, Salmon
Legumes- tofu
Nuts - almonds
Wholegrains – wheat, millet oats, brown rice

It has not been proven unequivocally that people with a low mood affect have a lower mineral status than the general population. However, a sensible diet is sure to bring some zing in the routine.

References:

1. Sanstead HH. A brief history of the influence of trace elements on brain function. Am J Clin Nutr. 1986;43:293-8. [PDF]

2. Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]

Munching Away To Happiness (2)

2009-11-06T09:18:00.000-08:00

The relationship between certain vitamins and mood is well established. The importance of specific vitamins in neurotransmitter systems is also known.

Some vitamins which are known to affect mood, attitude and thus happiness levels include B1 (thiamine), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), B9 (folic acid) and C (ascorbic acid). All vitamins must be derived from the diet.

Several studies have shown that participants experienced low mood, irritability and fatigue when their thiamine status was low. On increasing the thiamine status their mood improved. Individuals with low levels of pyridoxine have been shown to display more irritability, depression, hostility and anxiety as compared to individuals with normal levels. Folate deficiency has been implicated in both depressed moods and in major depression. Patients with low levels of folate and B12 exhibit poorer moods than patients who have at least one of the vitamins at a normal level.

When deficiency of these vitamins occurs, the initial reported symptoms may well be only behavioural or psychological disturbances. Sometimes psychological symptoms can occur in the absence of physical signs of a deficiency. Scurvy from vitamin C deficiency is often preceded by irritability and a general malaise. There is a subset of individuals with Vitamin B12 deficiency who present with psychiatric symptoms in the absence of anaemia.

It has been shown that adequate repletion of the vitamins can improve cognitive functioning and reverse mood alterations triggered by the deficiency.

Vitamins which can impact mood and their food sources include:

Vitamin B1
Wholegrain - spelt bread, oats, brown rice, barley, fresh pasta
Veg - peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress, green peas, aubergine, brussel sprouts
Pulses - lentils
Legumes - Soya milk
Seeds - sunflower seeds
Nuts - Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Fish/seafood - tuna, salmon, mussels

Vitamin B3
Wholegrain - brown rice, rice bran, wheatgerm
Veg - broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash
Nuts - peanuts
Meat - pork, turkey, chicken
Fish - tuna, salmon
Seeds - sunflower seeds

Vitamin B6
Wholegrains - brown rice, oats, bran, barley
Fruit - bananas, mango
Fish - tuna, trout, salmon
Veg - avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato
Meat - chicken, turkey
Beans - lima beans, soy beans
Pulses - chickpeas
Seeds - sunflower

Vitamin B12
Meat - chicken, turkey, lamb
Fish/Seafood - salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Dairy Products - cottage cheese, low fat yoghurt, boiled or poached eggs, milk

Folic acid
Veg (especially green leafy) - Spinach, lettuce, asparagus, beets, Savoy cabbage, broccoli, green peas, fresh parsley, brussels sprouts, cauliflower, avocado
Fish - cod, tuna, salmon, halibut, shrimp
Meat - turkey
Nuts and Seeds - peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts
Beans and Pulses - lentils, chick peas, black beans, kidney beans, pinto beans
Fruit - oranges

Vitamin C
Veg - red pepper, red cabbage, broccoli, brussel sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Fresh fruit - strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple

A balanced diet which includes these vitamins may just be the right thing to bring out that spontaneous smile.

Reference:

Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]

Munching Away to Happiness (1)

2009-11-05T07:58:00.000-08:00

Conventional wisdom mentioned that what we eat effects on our thoughts and feelings. Modern day research has also shown that there exists a relationship between a person’s diet and his mood. The food we consume can influence the chemical composition within the brain and affect our mood.

Food can affect the production and release of neurotransmitters. Neurotransmitters are messengers which allow neurons to communicate information amongst themselves. Some food substances contain amino acids which are precursors to neurotransmitters. Fats consumed in the diet can directly affect the brain cell membrane structure and substance.

Serotonin which is a monoamine neurotransmitter is also known as the 'feel-good hormone', and is involved in the regulation of mood and sleep. It is made in our body from an amino acid called tryptophan. In healthy people with high trait irritability, tryptophan has been shown to increase agreeableness, decrease quarrelsomeness and improve mood.

Orally taken serotonin does not enter the brain. However the precursor tryptophan and its metabolite 5-hydroxytryptophan (5-HTP) can enter the brain. Increase in consumption of tryptophan can lead to increase in brain serotonin. By eating a balanced diet of which includes foods that contain tryptophan, the levels of serotonin can be increased.

Foods containing tryptophan include:

Vegetables - spinach, cabbage, watercress

Pulses - lentils, chick peas (hummus)

Nuts - almonds, pistachios, hazelnuts, peanuts,soy nuts

Seeds - poppy, pumpkin, sesame seeds

Legumes - kidney, soya, lima beans

Lean meat - skinless chicken, skinless turkey

Dairy - plain yoghurt, milk, eggs, cheddar, gruyere, swiss, cottage cheeses

Fruits - bananas, pineapple, plums, dates, figs, prunes

Wholegrains - porridge oats, brown rice

Of course there is a catch. Conversion of dietary tryptophan to serotonin is affected by other factors. Other competing amino acids present in the protein may hinder its transport to the brain. Carbohydrates may increase tryptophan’s availability, because the insulin released by them puts the competing amino acids to a different use. Thus eating small amounts of brown rice, wholemeal bread, porridge oats along with the protein food is useful. Further, different enzymes, minerals and vitamins are required to convert tryptophan to serotonin.

Other methods to increase serotonin include:

1. Exposure to sunlight (bright light)
2. Exercise

Reference:

Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci 2007;32:394-9. [PDF]

Happiness in Relationships

2009-11-03T08:38:00.000-08:00

The primary trait to look for in a partner is strength of character.

I thought about it and I find it very apt. Good character values are not only uplifting and inspiring but also come in useful during times of interpersonal conflict.

In an article, author Karen Salmansohn says that to find sustainable happiness in love, one must prioritize finding a person who:

1. Values growing as a person.

2. Understands that a relationship serves the double function of ‘den of pleasure’ (fun, companionship, etc which keep the passion thriving) and ‘laboratory for growth’ (to inspire, nurture and motivate each other to achieve eudaimonia).

Self Image and Individual Happiness

2009-10-29T09:45:00.000-07:00

A significant factor which influences our happiness levels is our ‘self-image’. If you sit back and think about yourself, how do you perceive yourself as in general? Do you see yourself as a serious person, as a grim person, a no-nonsense person, a melancholic person or a happy person? Our perceived self-image makes us seek and enact accordingly. A person who has a melancholic image will find reasons to burden himself with heavy thoughts even under happy circumstances. A person who has an image about himself which communicates humour or happiness will find reasons to smile even at the dullest occasion.

An American cosmetic surgeon Maxwell Maltz noted that after corrective plastic surgery some patients experienced an immediate increase in self-esteem. However, in some cases the patients continued to feel inadequate. He then recognized that reconstruction of the physical image would not help, if there was no reconstruction of the ‘non-physical face of personality’ or ‘self-image’. He developed Psycho-Cybernetics, a system of ideas through which, one could improve one's self-image and, in turn, lead a more successful and fulfilling life. The book Psycho-Cybernetics includes several techniques and is considered a classic personal development book.

The self-image in general and that related to happiness is imbibed at various moments subconsciously and soon we start identifying that image as ourselves (‘this is me’). The fact is that this is how we have come to consider ourselves as, slowly over a period of time. The self-image can be changed through deliberate intent.

The initial step would be to relax and then create an image of yourself as happy and joyful. Imagine how you would behave, act and feel if you had the new image. Associate words like happy, joyful, cheerful, jolly, blissful, humourous, mischievious etc with this image. This may need to be practiced frequently, particularly when you recognize that you are exhibiting the previous unhappy behaviour. Several experts mention that a behaviour practiced over twenty one days becomes a habit. Each time while practicing add more details (like speech modality, appearance).

It would be very useful to align this image with the individual definition of happiness.

Individual Happiness

2009-10-22T10:00:00.000-07:00

It is essential that individuals are clear about their definition of happiness. In the absence of a clear definition there is all probability of a person being swayed by each propounded concept targeted towards him.

Though there are various concepts of happiness, I find the concepts of hedonia and eudaimonia to include a lot of aspects and easier to comprehend.

Hedonism: The doctrine that pleasure is the sole or chief good in life. A hedonist strives to maximize the net pleasure (pleasure minus pain).

Hedonism has been expressed in many forms and expressions have ranged from a narrow focus on bodily pleasures to a broad focus on appetites and self-interests. Hedonism is broadly said to include pleasures of both the mind and body.

Eudaimonia: Eudaimonia has been defined as the subjective experiences associated with doing what is worth doing and having what is worth having.

The adjective eudaimon is a compound word comprised of ‘eu’ meaning “well” and ‘daimon’ (daemon), which refers to a sort of guardian spirit. Eudaimonia could literally translate to “the state of having a good indwelling spirit, a good genius”.

As per the Aristotelian definition, people achieve eudaimonia by developing their ultimate potential and bringing this excellence and virtue to action.

According to positive psychologists, eudaimonia occurs when people’s life activities are most congruent with deeply held values and are holistically or fully engaged.

In Nicomachean Ethics, Aristotle mentions three prominent kinds of lifestyles (1) the life of pleasure, (2) the life of practical activity (politics), and (3) the philosophical (contemplative) life.

Within the definitions of a pleasant life, good (engaged) life and meaningful life, I find the concept of the ‘meaningful life’ appealing. A meaningful life consists of using characteristic strengths in the service of something you believe is larger than yourself. I would add to it the perspective of developing the strengths to the level of excellence. This would be an acceptable definition. Well, just to be a bit greedy I would maybe sprinkle in some hedonistic moments.

Personal Energy

2009-10-21T09:53:00.000-07:00

Personal energy has been mentioned to have four dimensions: Physical energy, Emotional energy, Mental energy and Spiritual energy. For a greater sense of well being these aspects of energy can be expanded and regularly renewed by intentionally practiced and precisely scheduled behaviours.

The personal energy audit below helps to identify the state of our energy management skills.

Body
__ I don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.
__ I frequently skip breakfast, or I settle for something that isn’t nutritious.
__ I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).
__ I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat it at all.

Emotions
__ I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.
__ I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always really with them.
__ I have too little time for the activities that I most deeply enjoy.
__ I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.

Mind
__ I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by e-mail.
__ I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high
leverage.
__ I don’t take enough time for reflection, strategizing, and creative thinking.
__ I work in the evenings or on weekends, and I almost never take an e-mail–free vacation.

Spirit
__ I don’t spend enough time at work doing what I do best and enjoy most.
__ There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.
__ My decisions at work are more often influenced by external demands than by a strong, clear sense of my own purpose.
__ I don’t invest enough time and energy in making a positive difference to others or to the world.

How is your overall energy?
Total number of statements checked: __
Guide to scores
0–3: Excellent energy management skills; 4–6: Reasonable energy management skills; 7–10: Significant energy management deficits; 11–16: A full-fledged energy management crisis

What do you need to work on?
Number of checks in each category:
Body __; Mind __; Emotions __; Spirit __;
Guide to category scores
0: Excellent energy management skills; 1: Strong energy management skills; 2: Significant deficits; 3: Poor energy management skills; 4: A full-fledged energy crisis

Reference:

Schwartz T, McCarthy C. Manage your energy, not your time. Harvard Business Review. October, 2007. [Full text]

Energy Quiz

2009-10-16T08:26:00.000-07:00

Lack of energy is one of the reasons for lack of joie de vivre. There is a previous post with a questionnaire which helps to identify if one is stressed. The following quiz helps to identify energy drains. Most of us know what should be done, yet few do it. The quiz is an indicator.

Questions 1 and 2 are indicators towards sleep and rest; 3 to 7 deal with diet; 8 with exercise; 9 and 10 with lifestyle.

1. Do you usually sleep for at least seven and a half to eight hours each night?
2. Do you rarely wake during the night?
3. Do you eat three well-balanced meals a day at regular intervals?
4. Do you always eat breakfast?
5. Do you eat at least two portions of protein food everyday (meat, fish, eggs, dairy, pulses) as well as two portions of wholegrain carbohydrates (bread, pasta or porridge)?
6. Do you eat at least five servings of fruits and vegetables a day?
7. Do you drink at least one and a half litres of fluid a day, not counting very strong coffee, alcohol or energy drinks and keep your alcohol levels within recommended levels?
8. Are you active, on the go for at least an hour or more a day?
9. Do you feel content and happy with your lot?
10. Do you feel that you have a good work-life balance?

A ‘no’ answer to a question indicates a requirement of attention to that particular aspect.

Thoughts and Reality

2009-10-13T09:21:00.000-07:00

Masaru Emoto is a Japanese researcher and author. Dr. Masaru Emoto’s water crystal experiments consist of exposing water to different words, pictures, or music, and then freezing and examining the response in the form of aesthetics of the resulting crystals with microscopic photography.

It is claimed that depending on the different focused intentions, water appears to ‘change its expression’ and images of the water crystals are beautiful (in one study beautiful crystals were defined as symmetric, aesthetically pleasing shapes) or unsightly depending upon whether the words or thoughts were positive or negative.

The children’s version of the book ‘The Message from Water’ is available on the net. It is available in different languages.

Commentators have criticized the research for insufficient experimental controls, and for lack of sharing of sufficient details of the approach. In other experiments scientists have not been able to either accept or reject the findings.

At least there is proof that thoughts and feelings affect physical reality and it would be preferable to maintain an environment of positive thoughts, words and actions.

Tips for Happiness And a Novel Term

2009-10-08T07:19:00.000-07:00

Robert Holden shares the following ten tips to increase happiness.

1. Define Happiness – A person’ definition of happiness, influences significant decisions in his life.

2. Accept Happiness – Be willing to accept that happiness already exists inside you.

3. Follow Your Joy – Notice what truly inspires you, listen to your heart’s desires and recognize your soul’s purpose.

4. Choose Happiness – Choose instead of chase happiness.

5. Free Happiness – A lot of happiness is overlooked because it doesn’t cost anything.

6. Love Someone – People who give their time, energy and attention to their important relationships are happier.

7. Forgive Now – Forgiveness releases people from their past and positively affects their happiness course.

8. Vocal Gratitude – The more grateful a person, the happier he/she is.

9. Beware Martyrdom – The person and the people around him are happier when he treats himself better.

10. Be Present - Happiness is where you are. The more present one is in each moment, the more happiness he/she will find.

The above tips are discussed more in the slideshow ‘10 Ways to Find Happiness’.

While discussing the satisfaction levels of some individuals, in another related resource, he uses a term "happy-chondria" for a condition based on a belief that any happiness carries an eventual fall and price (A related technical term could be cherophobia). Dr. Robert Holden says that a person has got to dare to let life be great, and trust that happiness can happen and that it can last.

Endorphin Visualization

2009-10-07T09:09:00.000-07:00

Robert Holden is a psychologist, author and broadcaster with expertise in the field of positive psychology and well-being. He holds a Ph.D. in the Psychology of Happiness. He is a personal and professional coach and coaches in business, healthcare, education and sport.

Endorphins are endogenous opioid compounds and have the ability to produce a sense of well-being. Holden suggests the following visualization for a wave of good feel in the body and mind.

Imagine that your body is filled with golden light (It can actually be whatever colour you like – any colour that brings a smile to your face when you think about it.).

Now imagine that light flowing throughout your body like a warm liquid, nourishing every cell and organ along the way.

If you look closely, you can see tiny little ‘en-dolphins’ swimming in the light. Each ‘en-dolphin’ is a carrier of joy.

Imagine yourself diving into the light and swimming with the en-dolphins. You can continue doing this for as long as it feels good.

Kindly Happy

2009-10-05T09:01:00.000-07:00

Kindness is the act or the state of being kind and marked by charitable behaviour, marked by pleasantness, tenderness and concern for others. A random act of kindness is a selfless act performed by a person or persons wishing to either assist or cheer up an individual or in some cases an animal. There will generally be no reason other than to make people smile, or be happier.

A close association has been reported between kindness and happiness. Kind people experience more happiness and have happier memories. A simple intervention of counting acts of kindness daily for a week (‘counting kindness’ intervention) has been shown to increase happiness. By acting kindly and being aware of the acts of kindness, people appear to become happier and more grateful. Variety in the acts of kindness can positively moderate the effect of such strategies.

There is a beautiful, phrase "Practice random kindness and senseless acts of beauty", which may have been coined by peace activist Anne Herbert.

The ‘acts of kindness’ website provides resources and ideas for spreading kindness.

Reference:

Otake K, Shimai S, Tanaka-Matsumi J, Otsui K, Fredrickson BL. Happy people become happier through kindness: a counting kindnesses intervention. J Happiness Stud. 2006 ;7:361-375. [Full text]

Gratitude Visit

2009-09-30T08:54:00.000-07:00

Expressing gratitude to others is among the most effective ways of raising our own and others' level of happiness and well-being.

The gratitude visit exercise was practised as part of Martin Seligman's positive psychology class and was considered one of the highlights of the class.

For a gratitude visit exercise, Martin Seligman suggests to select one important person from our past who had made a major positive difference in our life and to whom we could never express our gratitude. Then with adequate thought and time, a testimonial expressing our appreciation should be written. The length of the testimonial should be about one page.

When ready, the testimonial should be read to the person face to face and not expressed over phone or sent by mail. We can travel to the person's home or invite him/her over, but not tell the purpose of the meeting in advance. After settling down, the testimonial can be read aloud slowly, with expression and with eye contact. A laminated version of the testimonial should be a gift.

Expressing appreciation in this manner positively impacts relationships and the happiness of both the recipient and the person coveying gratitude.

Gratitude

2009-09-29T09:01:00.000-07:00

The word gratitude is derived from the Latin word gratia, meaning grace, graciousness, or gratefulness.

Typically gratitude originates from the perception of a positive personal outcome, not necessarily deserved or earned, that is due to the actions of another person.

Gratitude interventions have been evaluated favourably in studies. Writing down up to five things major or minor for which one is grateful or thankful for, on a daily or even weekly basis has been shown to increase the sense of well being in study participants.

Putting aside a minute or two everyday to express gratitude can have far reaching consequences. Experiences of gratitude have been associated with happiness, positive emotions and well being. Grateful people are less depressed, less stressed, have more positive traits and are more satisfied with their lives and social relationships.

To avoid habituation, Sonja Lyubomirsky suggests that the exercise be done on a weekly basis. Tal Ben-Shahar says that to ingrain it, the exercise be done daily and to maintain freshness one should make a conscious effort to diversify the elements. Independent studies have shown both methods to be effective.

One can practice the exercise with children by asking them at night what was fun for them during the whole day.

Reference:
Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol. 2003;84:377-89. [Abstract] [Full text]

Accepting Emotions

2009-08-09T10:51:00.000-07:00

Right from our childhood we are told that it is improper to display emotions like anger, angst, anxiety or even affection in public. We learn to suppress several of our emotions. Slowly we are unable to express or acknowledge emotions even in private. In the process of trying to gain acceptance from others, we get to reject part of ourselves.

Tal Ben-Shahar is a writer, speaker and a lecturer at Harvard University. Tal Ben-Shahar states that we should provide a channel for the expression of our emotions. We should ask ourselves, if we have outlets like trusted friends for the expression of painful emotions. If we cant identify people whom we can trust, writing a journal is also helpful. People who are able to express difficult emotions are reported to be happier and physically healthier.

We should, however, be able to distinguish between accepting an emotion and ruminating (obsessively thinking about the emotion) over it. Further, accepting an emotion does not imply that we also accept the behaviour that might spring from it. For example, we can accept that we are jealous and yet act benevolently.

In this program video Tal Ben-Shahar talks about positive psychology and discusses tips which can increase happiness.

Happiness Traits

2009-08-07T09:15:00.000-07:00

Originally from Russia, Sonja Lyubomirsky (Lyubomirsky in Russian means love and peace) is Professor of Psychology at the University of California, Riverside. Lyubomirsky teaches courses in social psychology and positive psychology. Her research addresses questions like what makes people happy and how can people become happier still.

According to her, happy people have been noted to exhibit some thinking and behaviour patterns. The following is a sample of the observations.

1. They devote a great amount of time to their family and friends, nurturing and enjoying those relationships.

2. They are comfortable expressing gratitude for all they have.

3. They are often the first to offer a helping hand to co-workers and passersby.

4. They practice optimism when imagining their futures.

5. They savour life’s pleasures and try to live in the present moment.

6. They make physical exercise a weekly – and sometimes daily – habit.

7. They are deeply committed to a life-long goal and ambition.

She has also authored the book ‘The How of Happiness’ which contains happiness related information based on scientific research.

In this video Lyubomirsky discusses how learned traits influence happiness.

Sound Effects

2009-08-05T08:23:00.000-07:00

Low frequency noise is common in urban environments, and has physiological and psychological implications.

For healthy adults the range of hearing is often quoted as extending from 20Hz to 20,000Hz. ‘Low frequency noise' is the term used to describe sound energy in the range from about 10Hz to 200Hz. It spans the infrasonic and audible ranges. Infrasound is specifically used to describe sound energy below 20Hz.

Low frequency noise may be produced from many artificial sources like automobiles, rail traffic, aircraft, industrial machinery, artillery and mining explosions, wind turbines, compressors, and ventilation or air-conditioning units and household appliances such as washing machines.

Low frequency noise can evoke particularly strong reactions in some groups of people. Reported effects include annoyance, irritation, unease, stress, depression, fatigue, headache, dizziness, palpitations, nausea, disturbed sleep and increased cortisol levels. Low frequency noise from ventilation systems can disturb rest and sleep even at low sound levels (This could explain why I lie awake sometimes in hotels trying to shut out the noise of the central air-conditioning system). Although exposure to low frequency noise in the home at night causes loss of sleep, there is evidence that low frequency noise under other conditions induces drowsiness.

As people cannot consciously detect infrasound, it can cause them to have unusual experiences. Infrasound has been reported to cause unexplained feelings of awe or fear in humans.

A low frequency noise can be heard by one person and not by another because people’s hearing sensitivity varies from one individual to another. Consequently it may annoy one person but not the other.

Earplugs are not an adequate solution.

A review of published research on low frequency noise and its effects is available at the Defra website. More research papers on low frequency noise are also available on the website.

Happiness Equations (3)

2009-08-03T09:16:00.000-07:00

In the relatively recent field of 'Happiness economics' economists have started assessing welfare by combining economists’ and psychologists’ techniques. Micro-econometric happiness equations have been reported to be represented as:

Wit = a + BXit + Eit

W = The reported well-being of individual i at time t; a (alpha) is a coefficient; X = Vector of known variables including socio-demographic and socioeconomic characteristics; E = Error term which captures unobserved characteristics and measurement errors.

This requires knowledge of regression-analysis and is more suited for the economists.

Happiness Equations (2)

2009-07-31T09:47:00.000-07:00

A simple equation has been suggested for happiness (H), by Gottlieb and Rosenau, in a conference paper.

H = k (A – E)

Where, k = Proportionality constant (essentially how much a person cares about something); A = Perceived actual state of reality; E = Expected state/place in life.

According to this equation H depends only on the difference between A and E and how much one cares about that difference. It does not depend on the absolute level of A and E.

An equation has been devised by Dr. Cliff Arnall to calculate the happiest day of the year.

H = O + (N x S) + Cpm/T + He

Where, O = Outdoor activities (and being outdoors); N = Nature; S = Socialization; Cpm = Childhood positive memories (including those of childhood summers); T = Temperature; He = Holiday expected fun (excitement)

Happiness Equations (1)

2009-07-30T07:04:00.000-07:00

Formulas have been defined for happiness (H).

According to Positive Psychology,

H = S + C + V

Where, S = Genetic set point; C = Circumstances; V = Voluntary activities

The genetic set point for happiness is said to have about a 50% influence on happiness. This is said to be immutable. Happy parents would have happy children. Circumstances are said to cause a 10% influence on happiness. Intentional activities can affect happiness levels to about 40%. Thus by choosing the right activities a person can significantly increase his happiness levels.

According to a report by Carol Rothwell and Pete Cohen,

H = P + (5 x E) + (3 x H)

Where, P = Personal characteristics (inherited and learnt) and outlook on life. Outgoing, energetic, optimistic, resilient and flexible people tend to be happier.

E = Existence needs. Some basic existence needs which need to be met are health, financial security, personal safety, a sense of belonging and engaging in meaningful activities.

H = Higher Order needs. These relate to a deeper outlook on life and personal relationships and include self-esteem, expectations, depth of relationships and sense of humour.

The report is downloadable and includes the self-assessment questionnaire.

Virtues and Strengths

2009-07-29T07:05:00.000-07:00

It has been mentioned in a previous post that the Good life and Meaningful life require the utilization of signature (character) strengths. Virtues and strengths that enable human thriving are described in Character Strengths and Virtues: A Handbook and Classification (CSV).

The CSV identifies six overarching virtues that almost every culture across the world endorses.

Wisdom and Knowledge: Cognitive strengths that entail the acquisition and use of knowledge

Courage: Emotional strengths that involve the exercise of will to accomplish goals in the face of opposition, external or internal

Humanity: Interpersonal strengths that involve tending and befriending others

Justice: Civic strengths that underlie healthy community life

Temperance: Strengths that protect against excess

Transcendence: Strengths that forge connections to the larger universe and provide meaning

The 6 virtues are made up of 24 measurable strengths. Signature strengths are those one most frequently expresses. It is suggested that practice/utilization of these traits lead to increased happiness.

One can find out about his/her signatures strengths from this survey.

Postive Psychology: The Pleasant, Good and Meaningful

2009-07-28T09:19:00.000-07:00

Positive psychology is a branch of psychology which focuses on the empirical study of positive emotions, strengths-based character, and healthy institutions. Positive psychology seeks to find and nurture genius and talent and to make normal life more fulfilling. In contrast to psychology’s usual emphasis on mental illness, the focus here is on mental wellness.

Dr. Martin Seligman is considered the founder of Positive Psychology. According to him ‘the overriding goal of Positive Psychology is to increase the tonnage of happiness on the planet.’

In this insightful talk he mentions that Positive Psychology is not ‘Happiology’. He also talks about the three ‘Happy’ lives.

Pleasant life: consists in having as many pleasures as possible and having the skills to amplify the pleasures.

Good life: consists in knowing what your signature strengths are, and then recrafting activities to use those strengths to have more flow in life.

Meaningful life: consists of using signature strengths in the service of something you believe is larger than yourself.

Kindness

2009-07-23T07:54:00.000-07:00

Be kinder than necessary, for everyone you meet is fighting some kind of battle.

These are words which have the power to transform perspective and attitude.

The first part of the quote is attributed to the Scottish author and dramatist Sir James M. Barrie. The source for the continuation is difficult to trace.

The Happiest Man

2009-05-18T09:55:00.000-07:00

Mathieu Ricard is a Buddhist monk who is also an academic, scientist, author and photographer.

He has been labeled as the ‘Happiest Man in the World’. MRI scans have shown that long-term meditators experience high levels in the left pre-frontal cortex of the brain. A study done at the University of Wisconsin-Madison involved attaching 256 sensors to the skull, and three hours of continuous MRI scanning. The scores of hundreds of volunteers ranged between +0.3 indicating depression and -0.3 denoting great happiness. Mathieu Ricard’s score was much beyond the others at -0.45.

Mathieu Ricard talks about ‘mind training’. He says that, happiness is a skill and it requires effort and time.

Matthieu Ricard has his website which contains his photography and writings.

Synthesis of Happiness

2009-04-30T23:24:00.000-07:00

Daniel Gilbert is a Professor of Psychology at Harvard University. In this informative and humourous talk he shows how humans make errors in predicting what will make them happy. He talks about the synthesis of happiness and biases including impact bias and belief bias.

Choosing What Makes Us Happy (10): Medium Maximization

2009-04-30T10:04:00.000-07:00

To obtain a desired outcome, people have to exert effort. However, the immediate reward may not be the outcome itself but a medium or instrument or token, which has no value in itself but can be traded for the desired outcome. People should be focusing on the relationship between their effort and the outcome, but they may put in more effort to pursue the medium. The presence of a medium could lead people to exert more effort but without a better outcome.

For example, a person may choose an airline which offers more frequent-flyer program points, rather than the one which provides a better experience but lesser points.

Reference:

Hsee CK, Hastie R. Decision and experience: why don't we choose what makes us happy? Trends Cogn Sci. 2006 ;10:31-7. [Abstract]

Choosing What Makes Us Happy (9): Lay Rationalism

2009-04-30T09:59:00.000-07:00

Human beings attempt to make decisions based on rationality and they may ignore the affective influence. The ‘rational decisions’ may prevent us from choosing experiences optimal for happiness.

The three specific manifestations of lay rationalism are: (a) lay economism (focus on economic values), (b) lay scientism (focus on hard rather than soft attributes), and (c) lay functionalism (focus on main function or objective).

Lay economism is the tendency to base decisions on financial/economic aspects and ignore the experiential aspects. For example, while choosing a pizza people may give more importance to the price and size and less to the factors like shape, colour and taste which significantly influence the consumption experience.

Lay scientism is the tendency to base decisions objective (hard) attributes rather than subjective (soft) attributes. Decision makers may thus trust hard facts and discount soft preferences. For example, when choosing between two equally expensive audio systems, most people will pick up the higher wattage (hard attribute) model rather than the one with a richer sound (soft attribute), even though when asked to predict their enjoyment, they would favour the richer-sounding model.

Lay functionalism is the tendency to focus on the primary objective of the decision and overlook other aspects that are important to overall experience. Although functionalism helps us to achieve objectives, it may also in some cases prevent us from an experientially optimal experience.

For example, while driving to office a person may choose the shorter route which helps him to reach office quickly rather than the longer route which has more pleasant scenes and which he would have identified as the more preferable route.

Choosing What Makes Us Happy (8): Rule Based Decisions

2009-04-30T09:56:00.000-07:00

Decision-makers sometimes base their choices on rules for ‘good behavior’ rather than what they predicted as the optimal choice. Examples of such decision rules include:

Don’t waste: Research has shown that when people have double-booked an activity, they will choose the one which is more expensive, even if the less expensive one is more enjoyable.

Seek variety: The concept of variety being the spice of life may make people make decisions contradictory to their own predicted experience of a repeat particular experience having the ability to generate greater happiness.

A boy may be quite happy in the company of a girl, but the concept of seeking variety may cause him to date different girls only to realize that this variety didn’t add to his happiness.

Choosing What Makes Us Happy (7): Impulsivity

2009-04-27T10:28:00.001-07:00

To gain optimal happiness decision-makers not only need to make accurate predictions about what will bring in maximal happiness, but also act on their predictions. This means that some people even after they have identified what will bring in optimal happiness, may not choose it.

One reason for the inability to follow accurate predictions is impulsivity.

Impulsivity

Impulsivity leads to the choice of an immediate gratifying option at the cost of long-term happiness.

Although the inability to predict long-term experience may be the cause of impulsivity in some cases, in most cases impulsivity is due to a failure to follow predictions. For example, drug abusers may accurately predict that the short-term pleasure from drug abuse may undermine their long-term or even overall (short-term + long-term) happiness. However, their continuing to do so (before dependence also becomes a factor) could be attributed to impulsivity.

Choosing What Makes Us Happy (6): Belief Bias

2009-04-22T11:18:00.000-07:00

Although people lack accurate knowledge of basic psychological processes which make them happy, they do have beliefs about basic processes. These lay theories are developed over a period of time in situations where they are valid, but are then over-generalized to situations where they do not hold.

The common belief-biases are:

Contrast effects: A classic question which highlights our perception of the contrast effect is: ‘Will you enjoy a glass of wine more after sampling an expensive estate-bottled wine or a cheap table wine?’ People usually believe that when a product of superior quality is experienced, it diminishes the appeal of another product of lesser quality. However, in one study it was shown that although students believed that eating a tasty jellybean would reduce the enjoyment of a less tasty jelly bean at a later time; but this contrast actually was not observed.

Adaptation: People generally believe that repeated exposure to an event will decrease the pleasure it gives. People may in fact grow to enjoy a certain kind of music more as they repeatedly hear it.

More choice is better: People believe that having more options is always better. However, more choices can sometimes make people unhappy. For example, if employees are given a free trip to Paris, they are happy; if they are given a free trip to Hawaii they are happy. But if they are given a choice between the two trips, they will be less happy, whatever option they choose.

Certainty: It is generally believed that reducing uncertainty will increase happiness. However, certainty can reduce the pleasure of positive events and this is sometimes referred to as the ‘pleasure paradox’. Most people do not recognize this fact and under
some circumstances, seek certainties that diminish their pleasure rather than uncertainties that prolong it.

The organizer of a get-together may feel happy if she comes to know that many guests have praised the arrangements. She may not feel the same happiness, if she comes to know who had specifically praised her preparations.

Choosing What Makes Us Happy (5): Memory Bias

2009-04-21T09:36:00.000-07:00

People draw on their memories of past events to forecast their reactions to future events. However, this process has been shown to introduce biases into evaluations. Memory based evaluations are influenced by the peak-and-end rule. This rule states that people’s global evaluations of previous events can be predicted by the affect experienced during just two moments: the moment of peak affect intensity and the ending. This sort of evaluation generally ignores the event’s duration and other related events.

Thus if people remember last year’s family outing by recalling its rare moments of thrill on the water-rides, then they may make predictions and plans accordingly, only to find themselves once again jostling in ticket and food queues at an overcrowded park.

There is also a common tendency to recall and rely on atypical instances. In studies, participants who were asked to recall a single instance of an event, or to recall no
event at all, made extreme forecasts about the future.

To counter memory bias it is suggested that one should recall more than one past event of that type and also focus on the whole event.

Choosing What Makes Us Happy(4): Distinction Bias

2009-04-12T02:03:00.000-07:00

Distinction bias occurs because choices and predictions are made in one evaluation mode, and when the experience occurs, the evaluation mode is different. Though this may initially sound to be similar to the projection bias, it is quite different. When choosers or predictors compare multiple options or scenarios, the evaluation is said to be made in the joint evaluation (JE) mode. The actual experience typically takes place without the comparator options, wherein the chooser savours only the chosen option. Here the evaluation is said to be made in the single evaluation or separate evaluation (SE) mode.

Differences which may appear distinct and significant in JE mode may actually be inconsequential in SE. Thus, due to differences in JE and SE, people in JE may overpredict the experiential difference between alternatives in SE.

At a party, a young man was introduced to two attractive ladies. He was wondering whom to ask for a date. He felt a rapport with one of the girls, but he asked the other one out because she was taller of the two. While on the date he realized that the girl’s being tall didn’t help the conversation and the happiness levels much. The girl’s being tall dictated his choice in the JE mode, but made no difference in the SE mode.

Choosing What Makes Us Happy (3): Projection Bias

2009-04-09T09:25:00.000-07:00

Projection bias occurs because a person maybe in a particular visceral (emotional) state while making the prediction, while he maybe in a different state while actually experiencing the event. For example, a person maybe rested, hungry or sexually aroused while making a choice for happiness, while he maybe tired, satiated or sexually unaroused while experiencing the selection.

Thus a hungry person tends to pick up a lot of varied food-stuff from the market, which he may not actually enjoy later.

People might tend to understand that their tastes may change, however they may systematically underestimate the magnitudes of these changes.

Projection bias may occur not only when people make predictions for their own happiness, but also when they make choices for others.

Choosing What Makes Us Happy (2): Causes of Impact Bias

2009-04-09T09:22:00.000-07:00

Focalism: One cause of the impact bias is focalism. People pay too much attention to the main event which they are considering and may neglect other simultaneous events that will alter the impact of the main event.

Sense making: People have a tendency to make sense of events. By making sense of events people adapt emotionally to them. This is useful for events with a negative affect, but the same process also may also work for events with a positive affect.

Thus a student who receives higher than expected marks may initially feel happy, but then she would start searching for reasons for her higher marks. Once she has the explanations in place, the event would seem more normal and she would generally feel less happy.

Choosing What Makes Us Happy (1): Impact Bias

2009-04-08T08:24:00.000-07:00

To choose the optimal option to maximize happiness we need to

1. Predict accurately which option amongst the available choices will generate the best experience AND
2. Base the choice on the prediction.

Researchers have shown that people do not either predict or choose what maximizes their happiness, or even both.

Inability to predict the accurately how we may feel about a future event, may be due to various biases.

Impact Bias

Research has shown the people are unable to predict both (i) the intensity of an emotional event and (ii) as to how long it will last.

For example, cricket fans are generally not as happy as they expect themselves to be when their team wins.

In one study, voters in a gubernatorial election predicted that they would be significantly happier a month after the election if their candidate won than if their candidate lost. However, the supporters of the winning and losing candidates were just as happy a month after the election as they were before the election.

Thus if consumers become aware that buying a particular brand is not going to make them happy, their buying choices may change and they may choose to spend their money on something else.

Gross National Happiness

2009-01-14T03:39:00.000-08:00

The only country in the world which puts happiness central to government policy is Bhutan. The concept is rooted in the Buddhist notion that the ultimate purpose of life is inner happiness. The government must consider every policy for its impact not only on Gross Domestic Product, but also on Gross National Happiness (GNH).

The concept of GNH apparently is based on the assertion that true development of human society takes place when material and spiritual development occur side by side. The four pillars of GNH are the promotion of equitable and sustainable socio-economic development, preservation and promotion of cultural values, conservation of the natural environment, and establishment of good governance.

According to a global survey conducted by the University of Leicester in 2006 referenced to as the "World Map of Happiness” Bhutan is the happiest country in Asia and the eighth happiest country in the world.

Room for Relaxation

2008-10-22T23:07:00.000-07:00

The ‘World’s most relaxing room’ is a multimedia space created by Professor Richard Wiseman at the University of Hertfordshire. I came to know of it through Alka’s blog.

The main components of the room would include lavender aroma, calming glade-like green light, a soothing soundtrack, and a completely clear artificial blue sky.

The article also provides the following questionnaire which helps identify people who might be living life at a pace that exacerbates stress.

1. Do you seem to glance at your watch more than others?
2. When someone takes too long to get to the point, do you feel like hurrying them along?
3. Are you often the first person to finish at mealtimes?
4. When walking along a street, do you often feel frustrated because you are stuck behind others?
5. Would you become irritable if you sit for an hour without doing anything?
6. Do you walk out of restaurants or shops if you encounter even a short queue?
7. If you are caught in slow-moving traffic, do you seem to get more annoyed than other drivers?

Five or more ‘yes’ responses suggest that it might be time to take your foot off the accelerator and slow down.

Tennis Ball Massage

2008-05-23T09:51:00.000-07:00

A tennis ball can be used to for a back self-massage to relax tense muscles. Standing with the back against a wall, a tennis ball is to be placed between the back and wall. By running the tennis ball up and down the back and in a circular motion one can experience a great massage.

This self-massage can also be tried by placing two tennis balls in a tube sock and tying a knot to close it. The balls are then placed on either side of the spine, either leaning against a wall or lying on the floor. Then one has to roll the way up and down the back.

When the feet hurt putting a tennis ball under each foot and rolling the balls around with slight pressure is quite helpful.

It is relevant to remember that the tennis balls are to be kept on the muscles and not directly on the spine.

Indian Ragas

2008-05-21T08:06:00.001-07:00

Certain Indian ragas have got healing potential. The music is said to have a positive effect on hormonal and glandular functions. Listening to specific kinds of music at specific times of the day is said to have beneficial effects.

Specific ragas are mentioned to be effective in various conditions including indigestion and hypertension.

Music

2008-05-21T07:33:00.000-07:00

Music bypasses the conscious mind. It is said to go directly to and stimulate the part of the brain that controls the emotions and other important functions.

Music therapy uses music to address physical, emotional, cognitive, and social needs of individuals.

It is mentioned that listening to music for about 20 minutes a day can have a big impact on a person’s physical and emotional well-being. Music that is played at sixty beats or less per minute slows down the metabolic responses and decreases the stress level and increases the amount of endorphins.

One should choose the music that one enjoys. When assisting someone who is unable to identify their music preferences, the focus should be on the music that was popular when the individual was a young adult.