Cute couple in a convertible car.

Summer Fun Bucket List

When summer arrives, the mercury rises and it’s time to slow down the hectic pace of life. But before sinking permanently into your hammock, we have a project for you: Tick off some boxes on your bucket list! What, you say—productivity during the summer? But a bucket list is different from a to-do list. It’s a bucket full of all the fun things you’ve always wanted to do. So while you are whiling away your time this summer—or trying to keep the kids entertained during those dog days—try some suggestions from our list below. 1. Take windsurfing lessons With a few quick lessons, you will be up and surfing on your bare feet in no time. 2. Go for a ride in a hot air balloon Do something fun and exhilarating that doesn't require a lot of physical exertion. You'll feel like you're floating on air (because you are), with gorgeous vistas all around. 3. Try out a Zen retreat Imagine several days of meditation, with no phones, no computers...and no talking! 4. Visit Niagara Falls or the Great Smoky Mountains Give yourself a breathtaking view this summer by visiting one of these natural wonders. 5. Chill out at a music festival Summertime and music go hand-in-hand. Find a music festival with a great line-up, get some friends on-board and make a road trip out of it. 6. Host a snow-cone or homemade ice-cream stand Break out the cooler, grab your kids and make some snow cones or homemade ice cream for the other children in your neighborhood. 7. Organize a block party for your street Enjoy a potluck that creates community and fosters friendships. Be that neighbor who gets things going. 8. Get certified for SCUBA diving You don’t need to be near an ocean to get certified, but it will come in handy when you want to make use of it. 9. Turn your yard into an obstacle course for your kids Slip ’n Slides, tires, hula hoops, jump ropes, basketball hoop, mini mud pits and hopscotch in your driveway or backyard can all create a super-fun obstacle course for your kids (and you, too). 10. Sign up for a race in the fall Use summer to train (as a family or on your own) for one of the many fall charitable 5K races in your area. Couch to 5K is a great program if you are new to running. 11. Host a clambake Hosting a clambake at home is easier than you think. But if you don’t have access to good fresh clams or other summery seafood, we suggest a rockin’ backyard barbecue of baby back ribs instead. 12. Fill balloons with paint and have a messy balloon fight Wear clothes you don’t care about and aim at each other, or aim your balloon at giant paper to create your own artwork. Click here for a little tutorial. 13. Tour your own town If you were a visitor in your own town, what would you want to see? Where would you eat? Sometimes the best adventures are right in your own backyards. 14. Ride a roller coaster Whether you are an adult or a kid trapped in an adult’s body, riding a roller coaster might do you some good. 15. Go skinny-dipping Bare it all in nature and take a dip in a lake or a night swim in your pool. 16. Rent a convertible and drive to the nearest beach Turn up the sweet jams on the stereo and feel the wind rush through your hair! Oh, and don't let the kids spill juice on the backseat. 17. Do nothing No, we didn’t run out of ideas for you, we just know you are overdue for a break. When is the last time you did absolutely nothing and just enjoyed silence? Give yourself a little empty space this summer and just bliss out. Sandra Bienkowski is a contributing editor for Live Happy.
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Woman doing triangle pose in yoga.

Give Triangle Pose a Try

Perhaps you are celebrating the summer solstice—or longest day of 2016—with classic American pursuits like swimming, shopping, working long hours or exclaiming over the latest online political uproar. Yet if you haven’t tried it, there’s no time like today—the International Day of Yoga—to join the 36.7 million Americans actively practicing yoga. That’s a gain of almost 17 million people since 2012, according to the 2016 Yoga in America Study. Mona Shah Joshi, director of the Art of Living Foundation in Georgia and meditation instructor for the foundation, is here to help you get started. “The combination of yoga and meditation is one of the most essential ways to find happiness within yourself,” Mona says. “Our very nature is to be happy. And we are often looking for happiness in external situations. When you are able to tap into that inner source of happiness, then you radiate happiness regardless of the situation outside.” She offers a simple yoga pose and breathing exercise to help you begin. Triangle Pose: Technique Stand with your feet comfortably apart. Slowly raise both the arms sideways until they are horizontal. Exhale, slowly bend to the right side and place the right hand just behind the right foot (as far down as you can stretch). The left arm is straight up, in line with the right arm. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger. Remain in the posture for 10–30 seconds with normal breathing. As you inhale, slowly come up. Repeat for the left side. Benefits Prevents flat foot. Strengthens calf, hamstring, thigh and waist muscles. Makes the spine flexible, improves lung capacity. Read more: Four Yoga Poses to try Right Now Alternate Nostril Breathing: Technique Sit up straight but comfortably and close the eyes. Use your right thumb and ring finger to alternately block one nostril so you can only breathe through the other nostril. Start by exhaling out the left nostril, breathe in, then switch sides. Switch sides after each inhalation. Breathe normally at your own relaxed pace with some attention to completing the exhalation but without forcing it. Benefits Calms the mind in as little as a few minutes. It is an excellent practice before meditation or to calm intense emotions. Yoga in a traditional sense is not just the stretching exercises that we understand them to be in the United States, but it’s a combination of all of the above: yoga, breathing, meditation, all of that together.” The movement relaxes the body and brings you back to the present moment, and the breathing helps eliminate stress. About 85 to 90 percent of our stress and toxins can be eliminated through the breath, she says, adding that most of us use only about 25 to 30 percent of our breathing capacity. “Is it any wonder that we are so tired at the end of the day?” she asks. “So when you’re doing all of this, it really brings about a transformation, even in a new practitioner.” A rich history Yoga has been around for thousands of years, yet the 2016 study shows that 74 percent of American practitioners have been doing yoga for less than five years. Mona notes adventurous new incarnations of yoga that have recently appeared, including aqua, aerial and even equestrian yoga! “But there’s such a beauty to the original practice of yoga itself that should not be overlooked,” Mona says. “You don’t need any equipment. It’s just stretching with awareness of what’s happening in the body and breathing with awareness of what’s happening in the mind and bringing yourself back to the present moment. And that is so powerful that no other tools are required.” Bring only yourself “Anyone can start practicing today….You will emerge more joyful, more centered, more relaxed and happy and better able to face all the challenges that come at you.” Learn more about the International Day of Yoga, the Art of Living Retreat Center and other upcoming yoga events happening near you. Donna Stokes is Executive Editor of Live Happy magazine.
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Live Happy 9 Best Books to Spark Spiritual Enlightenment

9 Books to Spark Spiritual Enlightenment

Your spiritual life is personal, yet most spiritual books share a common theme—we are all connected. Immerse yourself in these books to live with a greater sense of community, to uplift your spirit, and to get a sense of mind-body integration. These nine favorite spiritual works are like a retreat for your mind and soul. 1. The Book of Awakening: Having the Life You Want by Being Present to the Life You Have By Mark Nepo The Book of Awakening is filled with poignant insights from Mark Nepo, a philosopher, poet and cancer survivor. His mini wisdom lessons show the value of appreciating every precious detail of life. Keep this book within arm’s reach to get your daily dose of inspiration. “The further I wake into this life, the more I realize that God is everywhere and the extraordinary is waiting quietly beneath the skin of all that is ordinary. Light is in both the broken bottle and the diamond, and music is in both the flowing violin and the water dripping from the drainage pipe. Yes, God is under the porch as well as on top of the mountain, and joy is in both the front row and the bleachers, if we are willing to be where we are.” —Mark Nepo 2. The Road Less Traveled: Timeless Edition: A New Psychology of Love, Traditional Values and Spiritual Growth By M. Scott Peck, M.D. Our spiritual evolution is a long and difficult life journey of self-awareness and personal growth, according to this classic by the late M. Scott Peck, M.D. The book weaves together psychotherapy, religion and science to provide a practical approach for living with a higher understanding of ourselves and the role love plays in our lives. “To proceed very far through the desert, you must be willing to meet existential suffering and work it through. In order to do this, the attitude toward pain has to change. This happens when we accept the fact that everything that happens to us has been designed for our spiritual growth.”—M. Scott Peck, M.D. 3. The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams By Deepak Chopra The Seven Spiritual Laws of Success is an exploration of how to spiritually nurture yourself and your family through giving back, expressing gratitude, enjoying the journey of life and realizing you are here for a reason. “If you want to transform your karma to a more desirable experience, look for the seed of opportunity within every adversity, and tie that seed of opportunity to your dharma, or purpose in life. This will enable you to convert the adversity into a benefit, and transform the karma into a new expression.”—Deepak Chopra 4. Peace Is Every Step: The Path of Mindfulness in Everyday Life By Thich Nhat Hanh With the whirlwind pace of life, its easy to lose touch with the peace that surrounds us at every moment. World-renowned Zen master and spiritual leader Thich Nhat Hanh explains how we can experience deep feelings of joy and completeness with our next aware breath and our next smile. Filled with anecdotes, the book teaches the reader to bring awareness to the body, mind and whole life through conscious breathing. “If we are not fully ourselves, truly in the present moment, we miss everything.”—Thich Nhat Hanh Read more: 10 Life-Changing Books That Will Stay With You Forever 5. The Art of Happiness, 10th Anniversary Edition: A Handbook for Living By Dalai Lama Psychiatrist Howard Cutler sits down with the Dalai Lama to ask him life’s deepest questions in The Art of Happiness: A Handbook for Living. Learn the answers to timeless questions such as: Why are so many people unhappy? and Why is there so much suffering in the world? The Art of Happiness shows us that having a philosophy of compassion and a disciplined mind can lead us to happiness, and that a happy life requires study and practice. “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.”―Dalai Lama   6. The Power of Now: A Guide to Spiritual Enlightenment By Eckhart Tolle The Power of Now shows the freedom and joy of a life lived in the now, where you don’t dwell on our mistakes and choose consciously to learn from them instead. Eckhart Tolle writes that the enemy of enlightenment can be your mind  and the role you play in creating your own pain. Learn how to transcend your ego-based state of consciousness (essential to personal happiness) and follow a path to a more fulfilling existence. “Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”—Exckhart Tolle 7. The Seat of the Soul: An Inspiring Vision of Humanity’s Spiritual Destiny By Gary Zukav Ego and power can get us off track, but tapping into our authentic power aligns us spiritually. Author Gary Zukav shows the danger in the pursuit of external power and how it produces conflict in our personal lives, communities and in our world. The book explains that we are all on a spiritual journey and that if we wish to, can purposefully infuse our lives with meaning. “An authentically powered person lives in love. Love is the energy of the soul. Love is what heals the personality. There is nothing that cannot be healed by love. There is nothing but love.”—Gary Zukav Read more: 7 Books You Need to Make Love Last 8. Way of the Peaceful Warrior: A Book That Changes Lives By Dan Millman An international bestseller, Way of the Peaceful Warrior is the story of Dan Millman, a champion gymnast at the University of California at Berkeley with a mysterious 96-year-old mentor names Socrates whom he meets at an all-night gas station. Through Dan’s daily metaphysical experiences he discovers new ways to see the world and how to live fully. 9. The Alchemist By Paulo Coelho The Alchemist, a mystical tale about Santiago, an Andalusian shepherd boy who longs to travel in search of worldly treasure, is a lesson in how to listen to your own heart in order to become self-aware. Read the signs along life’s path, the book expounds, and become self-empowered to follow your dreams. “The simple things are also the most extraordinary things, and only the wise can see them.”—Paulo Coelho Read more: 7 Books to Spark Your Career Reboot Sandra Bienkowski is a contributing editor to Live Happy.
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Smiling woman looking up from a laptop computer.

12 Top Positive Psychology Courses You Can Take Online

What brings a sense of purpose to our lives? Why is gratitude such an important factor in well-being? How can I be happier and bring a sense of authentic joy to those around me? Positive psychology is a fascinating field, but most of us aren’t able to set aside the time and money necessary to study for a master's or Ph.D. in the subject. Luckily technology has made it easier than ever to learn about the science of happiness since the days when Tal Ben-Shahar taught one of the first courses on the subject—and one of the most popular ever—at Harvard University, along with Shawn Achor. Information about positive psychology and well-being has now become much more widely available. Below are some of the best courses and certificate programs on positive psychology that you can access without having to leave the comfort of your own desk. 1. UPenn Positive Psychology Center Martin Seligman and the University of Pennsylvania's acclaimed Positive Psychology Center have coordinated with Coursera to create a five-course online certificate program called Foundations of Positive Psychology. The five courses offer an overview of the field, with insights into such topics as grit and character. They will be taught by regular UPenn MAPP (Masters in Applied Positive Psychology) professors including Angela Duckworth, Ph.D., and James Pawelski, Ph.D. For more information, click here. 2. Barbara Fredrickson Barbara Fredrickson, Ph.D., a psychology professor at North Carolina at Chapel Hill, Director of the PEP (Positive Emotions and Psychophysiology) Lab, and one of the founders of positive psychology, is an expert in the area of love and connection. You can get a taste of her research from her books, Positivity and Love 2.0, and articles, and now by taking her six-week MOOC (massive open online course) “Positive Psychology” on Coursera. The course includes discussion of concepts such as loving kindness and “positivity resonance,” as well as “practical applications of this science that you can put to use immediately to help you live a full and meaningful life.” For more information, click here. 3. Greater Good Science Center The Greater Good Science Center is a nonprofit research institute that provides excellent information and cutting-edge research on the psychology of well-being through its website, newsletter and books. They also offer a free online course called “The Science of Happiness” taught by University of California, Berkeley’s psychology professor Dacher Keltner, Ph.D., and Emiliana Simon-Thomas, Ph.D., the center’s science director. These two experts lead students through the fundamentals of positive psychology, such as why social ties are so important to well-being, the benefits of daily happiness practices and the new science of awe. You must register for the course, and it begins on a specific date (September 6, 2016), but you can take it at your leisure—as long as you finish within six months. The course (also a MOOC), taught on the EdX platform, is open to everyone, but for undergraduates, there is a midterm, final exam and class credits. Everyone else gets quizzes, polls and “emotional check-ins.” For more information, click here. 4. The Flourishing Center The Flourishing Center, founded by Emiliya Zhivotovskaya, offers a certificate in applied positive psychology (CAPP) program in locations all over the United States and Canada with a focus on flourishing, resilience, coaching and mentoring. Faculty include UPenn MAPP graduates, published authors and Live Happy writers such as Louisa Jewell, Louis Alloro and Carin Rockind. The Center has recently added an online option that covers the same curriculum as the in-person course and that has students connecting live online twice a week for 36 weeks. The online course is geared toward international students who don't have access to the in-person courses; however, exceptions are made. An application and interview are required for acceptance. For more information, click here. 5. The Big Know The Big Know, which partners with Life Reimagined—an AARP company, is a fantastic resource for free and low-cost online courses taught by some of the most respected experts in the mindfulness and happiness realms (many of whom have been featured in Live Happy). You can study “Brain Power: How to Improve Brain Health” with Wendy Suzuki, Ph.D., “Mindfulness and Meditation” with Richard Davidson, Ph.D., “How to Bring More Joy to Your Life” with Sonja Lyubomirsky, Ph.D., and the list goes on. Other instructors include Blue Zones' founder Dan Buettner and stress expert Kelly McGonigal, Ph.D. It is truly a gold mine of quick and easy access to expert teachings on happiness—done through video—available at your fingertips. For more information, click here. 6. Profit from the Positive If you are a business owner, coach or executive who would like to bring the power of positive psychology into your workplace, this is a great place to start. Margaret Greenberg and Senia Maymin, Ph.D., co-authors of the book Profit from the Positive (and Live Happy columnists), have put together a 5-week online certificate program of the same name that teaches leaders and executive coaches how to harness the science of happiness in order to increase team productivity, decrease turnover, put employees’ strengths to work at the office and increase the bottom line. The class unfolds over the course of ten 90-minute live video sessions with Margaret and Senia and includes all editable slides and worksheets with no licensing fee and membership in a growing international community of positive psychology practitioners. Live Happy readers can receive a 20% discount off of registration using the promo code: LiveHappyNow. For more information, click here. 7. Pursuit of Happiness Pursuit of Happiness is a nonprofit organization led by prominent psychologists and educators such as Paul Desan, Ph.D., director of psychiatric services at Yale New Haven Hospital, and Todd Kashdan, Ph.D., professor at George Mason University and co-author of The Upside of Your Dark Side. They promote positive psychology by disseminating information and offering an online certificate course called “The Psychology of Happiness,” which is taught by Desan and other experts, including Dan Tomasulo, Ph.D., who created the positive psychology curriculum at Columbia University Teacher’s College. The course, which comprises two live webinars, emphasizes practical implementation of the latest scientific findings in the happiness realm. For more information, click here. 8. Shawn Achor and Michelle Gielan Happiness expert, best-selling author and Live Happy columnist Shawn Achor has teamed up with Oprah Winfrey to create two 21-day courses on happiness. The first is called “21 Days to a Happier Life,” and the second is “21 Days to Inspire Happiness Around You.” The first class includes a happiness assessment, a discussion of daily happiness habits and creating a personal happiness formula. In the second class, students expand their happiness reach by learning about acts of kindness, increasing social bonds, inspiring positive change in others and sharing that happiness with the wider world. Michelle Gielan, Shawn’s wife, business partner at GoodThink Inc. and the author of Broadcasting Happiness, teaches a quick and inexpensive online course to help you improve positive communication and leadership called “Broadcasting Happiness.” For more information, click here. 9. Harvard University Extension Courses in the extension school are generally not taught by Harvard professors. They are, however interesting online courses that cost a whole lot less than enrolling at Harvard. The course catalog changes, but as of 2016, you could sign up to take “The Science and Application of Positive Psychology,” taught by Stephanie Peabody, Psy.D., Executive Director of the International Mind, Body, Health and Education Initiative. This is a general introduction to the concept of positive psychology, including "its implications for physical health and well-being." For more information, click here. 10. Via Institute on Character The nonprofit Via Institute on Character was created 15 years ago under the guidance of clinical psychologist Neal Mayerson, Ph.D., and positive psychology founding father Martin Seligman, Ph.D., in order to bring the benefits of “strengths theory” to as wide an audience as possible. Known primarily for its incredibly useful strengths survey, the institute also offers online courses, webinars and personalized coaching on such topics as “Character Strengths at Work,” “Positive Relationships and Character Strengths” and “Creating a Strengths-Based Life.” Courses are taught by Ryan Niemiec, Ph.D., education director at VIA and a licensed psychologist, and Donna Mayerson, Ph.D., lead consultant for applied practice at VIA and a licensed psychologist. For more information, click here. 11. Wholebeing Institute Run by happiness scholar and expert Tal Ben-Shahar, Ph.D., the Wholebeing Institute is devoted to educating the public about positive psychology, mindfulness, spirituality and the happiness movement. Taking a page from Martin Seligman's PERMA model for well-being, Tal has developed the acronym SPIRE to describe the mission of the Wholebeing Institute: Spiritual, Physical, Intellectual, Relational and Emotional. The Institute offers a certificate program at two-day in-person retreats with a changing roster of locations, as well as a variety of courses that you can access online. Self-directed courses are taught over five weeks and include video lectures from Tal. Subjects range from “Introduction to Positive Psychology” to “Mind-Body Connection,” “Relationships” and “Positive Psychology in Coaching.” For more information, click here. 12. University of Missouri Some universities—such as the University of Pennsylvania in particular—are well-known for their masters programs in positive psychology. The University of Missouri, however, offers a certificate in pos. psych of 15 class credits that is done completely online. The program entails a core course plus several electives. It is important to point out that this is a certificate, not a terminal or “higher” degree. It may be a good choice for someone who would like to further an existing career or perhaps become a life coach. For more information, click here. Emily Wise Miller is the web editor at Livehappy.com.
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Make-A-Wish: Where Science and Hope Meet

Make-A-Wish: Where Science and Hope Meet

"Knock, knock." "Who's there?" "Interrupting cow." "Interrupting cow wh—" "MOOOOOOO!" Spend enough time with 4-year-old Kellan Tilton, and you’ll likely be met with a barrage of similar conversations, since that’s how the spunky boy defines happiness. “It’s when people laugh really hard at my knock, knock jokes,” he says. Kellan started chemotherapy on the third day of his life after being diagnosed with neuroblastoma. Paralyzed from the waist down, he began using a wheelchair at 17 months. “You’re never prepared—how can you be?” asks Elizabeth Tilton, Kellan’s mom. “It’s a learning curve for us right now, and we just take it day by day.” Make-A-Wish entered the family’s life last year on a mission to fulfill Kellan’s one greatest wish: to have a pathway built from his family’s Maine home to their barn, where he loves to help his dad, Dan, with the day’s tasks. Having a typical farmyard, it was hard for Kellan to navigate the hilly terrain in his wheelchair. “It was frustrating for him because he’d want to get to the barn or the chicken house quickly like his seven other siblings,” Elizabeth says. “It was really important to him to be under his own power, rather than have us carry him or pull him in the wagon.” Last August, Kellan became the director of the construction crew, describing to them where the 200-foot path would lead and where a swingset—a bonus provided by Make- A-Wish—was going to go. The strong-willed boy got to help, too: He rode the excavator, moved dirt and pushed pavers together. “It was every little boy’s dream,” Elizabeth says. She fondly remembers the first morning after the path was complete. “Dan was down in the barn, and usually when the kids get up, I get them dressed and yell to Dan to come get Kellan,” she says. “That morning, he popped himself onto the ramp and onto his path and just went. I could hear him say, ‘Hi, daddy!’ and then he was there.” Or, in Kellan’s words: “I love to zoom outside in my wheelchair!” And as the path was being built, that’s what you could often  find him doing, giving high-fives to the crew along the way. While the Tiltons have always been positive people (the word “can’t” isn’t used in their household), the Make-A-Wish experience has  filled their hearts in a different way. “Our family got to see the community come together, and everyone involved has really become like family,” Elizabeth says. “I have kids who want to be wish granters now. This path is something he’s going to use for years and has already improved his life—and our lives—so greatly.” Every six months, Kellan returns to the doctor for testing and scans to ensure the tumor remains dormant. “We’re waiting for that five-year miracle mark where he’s considered a survivor,” Elizabeth says. Now, it’s more about managing the paralysis, Elizabeth explains, since Kellan is a typical little boy. “If it’s a ball, he wants to catch it. If it’s a chicken, he wants to chase it.” Managing expectations is also on their minds. Recently, Kellan returned home from a trip to visit his 21-year-old sister, Mollie, at a Connecticut school where she studies dance. He told his mom, “When I’m older, I’m going to hold Mollie up when she dances. When I’m older, I’ll use my legs.” Mollie says statements like that demonstrate how positive Kellan is and how bright his future will be. “The Make-A-Wish experience was incredible because it’s the universe giving him what he deserves—a bright spot, with all of these people gathering to show him that it’s OK. He’s even more independent now and feels like he’s more a part of the team.” Formerly a labor and delivery nurse, Elizabeth has experience with kids living with life-threatening illnesses. “A lot of them seem like they’re old souls to begin with, just because of what they go through,” she says. “Kellan is a special kiddo. He’s going to teach us a lot in his lifetime.” To infinity and beyond What would you wish for if you could go anywhere, be anyone, have anything or meet anybody? That’s the question that’s been posed to more than 350,000 children who have had a wish granted through Make-A-Wish America and Make-A-Wish International, which serves nearly 50 countries on five continents. Inspired by Chris Greicius, a 7-year-old with leukemia who wanted nothing more than to be a police officer, the Make-A-Wish Foundation was born after a team of big-hearted Arizona Department of Public Safety officers banded together to ensure Chris’ wish came true. On April 29, 1980, Chris became Arizona’s first and—at the time—only honorary DPS officer. The wishes are as original as each child’s imagination, and to qualify, kids must fall between 21/2 and 18 years old and be diagnosed with a life-threatening medical condition but not necessarily a terminal illness. Italian dreams Two years ago, 16-year-old Patricia Valderrama was living a typical teenager’s life in Texas. She loved to dance, play volleyball, run track and hang out with her close group of friends while dreaming of one day traveling to Europe. What she didn’t realize at the time was that she’d take an unexpected path to get there. Diagnosed in 2013 with myxoid liposarcoma, a rare form of cancer that typically affects people in their 70s, Patricia made the very adult decision to have her left leg removed to get rid of the disease. Patricia’s mother, Arlyn, recalls the first moment she saw Patricia following the surgery. “She grabbed my neck and hugged it and said, ‘I accept this,’ ” Arlyn says. Referred by her doctor to Make-A-Wish, Patricia knew nothing would make her happier than visiting Italy, a destination that entranced her after watching The Lizzie McGuire Movie as a young girl. “I just wanted to see her happy,” says Erick Valderrama, Patricia’s father. “I didn’t know she was wishing for Italy. I just follow where she wants to go.” By coincidence, the trip kicked off last July on Patricia’s 16th birthday, and the teenager—along with her younger sister and parents—embarked on eight days filled with gelato, famed landmarks and Patricia’s favorite stop—the Colosseum. “When you think of Italy, you think of the Colosseum,” Patricia says. “Everyone talks about it, so that’s why I couldn’t wait to see it for myself. I get to say that I’ve been there now.” The previously unimaginable experience bonded the family, Arlyn notes. “All of the joy and laughter and fun we had—it had such a positive impact on us as a family.” These days, Patricia goes back to the doctor every six months for checkups until the cancer has been kicked for five years. That hasn’t slowed her down, though: She continues to run and dance and dream of new ways to explore the world. More than wishful thinking “A wish is highly emotional—and seemingly impossible,” says best-selling author and lecturer Tal Ben-Shahar, Ph.D., who is also the co-founder of the Wholebeing Institute, Happier.TV, Potentialife and the Maytiv Center for Research and Practice in Positive Psychology. “While the attainment of all goals motivates, there’s a different degree of significance assigned to each goal. Wishes are the goals that we consider most significant.” So, what happens to the mind and body when our wishes—our most significant goals—come true? More specifically, what effect is the Make-A-Wish experience having on children? Those are the questions a team of researchers for the Maytiv Center set out to answer in a 2015 study published in Quality of Life Research. Sixty-six children, ages 5 through 12, participated, all of them referred to Make-A-Wish Israel. Roughly half were assigned to a wait-list control group—children who weren’t certain when their wishes would be fulfilled—while the other half were assigned to an intervention group that knew their wishes would occur within six months. Researchers asked both groups of children to complete questionnaires rating measures of psychiatric and health-related symptoms, positive and negative effect, hope and optimism both pre-intervention and post-intervention. The result? The children whose wishes were granted had higher levels of hope regarding their futures, increased positive emotions and lower levels of depression and anxiety. Control group participants displayed lower levels of positive emotion over time with no major shifts in their levels of hope or health-related quality of life. That might shed light on why Patricia now defines happiness as “being content with what you have and truly appreciating the beauty that is life.” What stood out to her from her trip to Italy was the locals’ laid-back lifestyle. “They don’t wait until the weekend to have fun,” she says. “They take off work a couple of hours every day to visit with friends or go to a cafe and make that part of their daily lives. We don’t do that in America. We get so busy and put off having fun.” Interestingly, the research also uncovered a decrease in the perception of physical limitations among the group of kids whose wishes were granted, something that Elizabeth witnessed first-hand. “To be honest, building the pathway has made Kellan a little more reckless,” Elizabeth says, laughing. “He immediately understood that he was going to have more mobility. He told everyone, ‘I’m going to run really fast!’” We know that many physical symptoms of illness can’t be changed. Where the ailment doesn’t have the final say, though, is in the frequency, intensity and course of those symptoms, because research shows us that those variables can be affected by psychosocial factors—like regaining a sense of independence for a little boy in a wheelchair who sees himself capable of “running.” “The notion of brain and body being distinct is a misnomer,” says Steven Fox, Ph.D., a New York-based child psychologist whose patients have included wish kids. “So if you look at the mind and body, it’s all really one organ. So whatever filters through the mind in a positive way is going to have an impact on the body, and vice versa.” At the conclusion of the study, Tal summed up the findings in a video. “The participants exercised a different muscle than the one they’re used to—the muscle of impossibility,” Tal explains. He notes that once a wish is fulfilled, it becomes possible. “And once they've turned one impossibility into a possibility, why not do it elsewhere?” The healing power of a wish Rollin McCraty, Ph.D., executive president and director of research at HeartMath Institute, illustrates the importance of hope with an example from Doc Children’s book, The HeartMath Solution: Imagine you’ve been in a lifeboat at sea for days after being shipwrecked. Energy depleted, you’re lying in the bottom of the boat and suddenly see a bird. You peek over the side, spotting land. Suddenly, your energy is restored, and you’re paddling like crazy to get to shore. “Hope is a real energy source,” Rollin says. “From a scientific perspective, hope is a really powerful, positive emotion— and emotions are the drivers of our physiology.” Rollin explains that no matter what we’re measuring in a person— brainwaves, heart rhythm, hormones—very little change can be detected if only a person’s thoughts are being measured. But once you trigger an emotion—say, the kind that would accompany a wish coming true—very large changes happen very quickly. According to an article in the journal American Psychologist, anticipation may help replace negative automatic thoughts with positive ones that have been shown to be important when coping with life-threatening illnesses. For Patricia, that meant reading books about Italy, learning some Italian words and even planning her outfits six months before the trip. Psychological healing, of course, isn’t the same thing as changing a prognosis. The role of a wish is to add fuel, since a positive outlook and improved health go hand-in-hand, as Dr. James B. Fahner, founder and chief guide of the cancer and hematology program at Helen DeVos Children’s Hospital in Grand Rapids, Michigan, and chair of the Make-A-Wish America Medical Advisory Council, explains. “It’s one of the circles of life—you can’t have one without the other. But that constant cycle needs energy and inspiration to keep going, and a wish experience is a powerful source of that positive energy.” The reality is that some kids are terminal—but that doesn’t mean the positive effects of a wish experience are lost. “When they look back on a period of time that was really difficult, it wasn’t just time spent in hospitals, and it’s not just images of illness,” Steven says. “They have memories of this special time, too, and that really helps give a sense of positivity to the family in particular.” Exhibit A: Kathy Bailey, whose son Alex faced a brain tumor when he was 11 years old. His wish: to skydive over Disney World. Yet federal law says a child must be 18 years old for a tandem skydive. Unruffled, the team of volunteers assigned to Alex’s wish worked their magic on the FAA until they received an exception. “The wish experience is like a time machine—only you don’t travel back in time, but to a different time when you don’t have to deal with the blood tests and the chemo,” Kathy says. “It’s like you have a paintbrush, and it puts some color back in your lives.” Alex passed away when he was 14, but that didn’t stop Kathy from upholding her end of the bargain she made with Alex before he died: She agreed to skydive on his 18th birthday. At 13,000 feet in the air, Kathy soared, cheeks flapping and spirit soaring—and the power of a wish lived on. Amanda Gleason is a North Texas-based freelance writer and the former travel editor for Southwest Airlines' inflight magazine.
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5 Ways to Commit and Make it Stick

5 Ways to Commit and Make it Stick

Have you ever wondered what makes us emotionally committed? Some people are committed because they have strong feelings for a person, place or purpose. Others are striving to reach a goal. Some make commitments out of a sense of obligation because their job or relationship requires it from them. Commitment is the emotional backbone that gives us strength, determination and focus and that deeply connects to our feelings of happiness and well-being. It is nearly impossible to talk about commitment without talking about engagement. Engagement is the act that demonstrates commitment. For example, you cannot just buy a plant and announce your commitment to take care of it. While it may be interesting for you to shout out in the store, “I am buying this plant, and I will nurture it and make it grow!” the true proof is in the actions you take after you have brought it home. You will need to provide it with sunshine and water, prune its leaves and regularly tend to it. Show, don't tell Life works very much the same way. I have worked with countless couples who say they do not want to divorce, people who claim they do not want to lose their jobs or say they want to be better parents, but they are not actively engaged in demonstrating their commitments. For example, you can show up to work and sit at your desk and call yourself “committed to your job,” and yet if you do not show engagement by being responsible, meeting deadlines, thinking creatively to solve problems and meeting customer needs, then you will not be as successful because you are not, in fact, truly committed. To assess how engaged you or someone else is in a commitment, first look at actions. The difference lies in whether one is locked into what I call “passive commitment” or “active engagement.” Passive commitment is when you say you are invested or committed but you wait for things to happen instead of taking action on your own. Here are 5 ways to build up your active engagement skills: 1. Make conscious commitments and have a plan to back them up Announce your action, such as, “I am committed to spending more quality time with my family,” or “I am committed to helping others more than I have in the past.” 2. Team up Surround yourself with others who are actively engaged in what’s important to them. Team up with a friend, colleague, life partner or business partner. It is easier to be committed when you are working toward something together that you all care about. 3. Let your actions do the talking Your actions, language and body language all reflect your engagement. Follow through on your conscious commitments. 4. Balance expectations Make a schedule to invest the necessary time and energy to be engaged in what’s important in your life. Balance your abilities to meet others’ expectations as well as your own. 5. Regularly evaluate your commitments Do you have too many or not the right ones? It can be difficult to maintain momentum if you are unhappy or if you feel that what you are investing in is not accomplishing the desired results. Take time out to examine the situation and adjust as needed. The good news about building skills in the area of engaged commitment is that they apply to any endeavor you care about: relationships, work, family, health and community. So now is the time to take the first step. Determine what’s important to you, commit to those people or actions and engage to become a better, happier you. Stacy Kaiser is an editor at large for Live Happy.
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Woman doing an easy yoga pose.

Four Yoga Poses to Try Right Now

At your desk at work? In need of a short break? No problem. In fact, your office—or a nearby park as our Live Happy team recently discovered—is the perfect place to learn about the benefits of yoga. Three years ago, Matt Sanderson, a practicing attorney in the Dallas area, wandered into a yoga studio out of curiosity and was hooked after the first class. Before long, his colleagues told him they barely recognized him and wanted to know what he was doing differently to increase focus and fitness and lower stress levels. From lawyer to yogi “Stress is part of every lawyer’s job, and I won’t pretend that it’s not still hard,” Matt says. “However, after taking yoga and now as a teacher, that stress takes on a different form. When I can remember that, which is still hard for me like it is for everyone, stress is not nearly as internalized as it once was.” As part of his yoga teacher training, Matt was directed to give free community service classes. “The folks at my law firm had heard that I was becoming a teacher, and they actually insisted that I teach at the firm. After 10 classes or so, the class solidified, and Yogis On The Go was born.” Practice yoga anywhere Matt, founder and president of the traveling yoga company, says, “Our yoga students have seen weight loss, arthritis reduction, the reduction in lower back pain and swelling, and many more physical improvements. Additionally, especially forthose in the office environment, the yoga we offer works like a release for anxiety, stress and many other mental challenges as well.” Four poses to practice at the office include: Simple Sitting Pose: This can be done even in a chair or at your desk. Just close your eyes and breathe. Forward Fold: Stand up, slightly bend your knees, and bend at the waist. Then, release the head. Seated Twist: Either on the floor or in a chair, place one hand on the opposite knee. Look over the shoulder, pull up through the crown of the head, and twist on the exhale. Seated Oblique Stretch: Either on the floor or in a chair, take both hands high. Use one hand to pull the opposite wrist over the head, but ground down through the hips to increase the stretch. “The practice of yoga is one of the most meaningful things I do in life, and when I teach, I have the blessing of bringing that same feeling of peace and happiness into the lives of others,” Matt says. “There's almost no greater thing I can do for people than to teach them to find happiness in their lives, and that's the reason I started Yogis On The Go.” Pick up the fall 2016 issue of Live Happy magazine for more exercises and poses from Matt.
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Woman looking off into the distance

Nothing Compares to You

I was 8 years old the first time I had the feeling that I wasn’t good enough. I had just moved schools; all of the other girls at my new school wore designer jeans and took private dance lessons from someone named Miss Barbara, while I went to the community center. The other girls seemed wealthier, prettier, more sophisticated, more confident. I felt like a loser next to them, and so I became desperate to fit in. I would have done anything to be like them and be liked by them. This kind of social comparison led to decades of feeling unworthy, unlikable and just plain not enough. As a teen I thought, if I could just wear different jeans or make the cheerleading squad, then I would be enough. At some point though, the comparison turned from motivating to self-defeating. For years, I thought I was the only one who eyed other women with envy, who walked into every room and gauged my social standing by seeing others as more than or less than me based on their looks, intelligence and wealth. Why do we compare? Comparing yourself to others in this way is crippling—particularly for women. Every time we do it, we devalue our worth and kill our joy. So why do we do it? Thousands of years ago, social comparison may have helped our early ancestors survive. If your neighbors found food or avoided predators, it was an evolutionary advantage to watch them closely and follow their lead. Today, though, this evolutionary benefit is a hindrance. Research from Stanford University and elsewhere has long shown that constantly assessing yourself against others and judging yourself inferior is associated with depression, envy, isolation and low self-esteem. Plus, the more you do it, the more destructive it is because you build strong neural pathways of negativity. Social media: the ultimate comparison delivery system These days you don’t need a research study to prove it: Just look at your Facebook feed. Maybe you’re one of the lucky few who feels awesome watching everyone else’s highlight reels, but most people feel downright depressed staring at picture-perfect families, exotic vacations and promotions. We need to do what we can to help our adolescent kids navigate through this new minefield of self-esteem killing media. I’ve put a lot of work into healing myself and regaining my self-esteem and self-worth. The result is a joyous inner peace I haven’t known since I was a little girl (before I moved schools). You, too, can let go of social comparison and feel this way. Here’s how: 1. Have self-compassion It isn’t your fault that you compare, so be gentle when you do. Love the younger you who created these patterns, then give her a break. She’s done her job and you now can choose another way. Kristin Neff has done great research on self-compassion and has a variety of online tools you can use. 2. Reframe your worth Your value as a human is not based on what you have, but who you are. Ask your friends what they love about you and repeat that to yourself often to rewire your brain’s automatic thoughts. 3. Get support and heal Begin a self-care process to heal old wounds. Get support from a therapist or a coach and include anxiety-relief techniques like meditation, acupuncture and lavender baths. Spend time in activities you love and with people who feed your soul. 4. Claim your unique beauty Would you compare the beauty of a sunset to that of a field of sunflowers? Of course not. They are each beautiful and so are you. Know your unique strengths and build upon them to shine. 5. Be inspired (not defeated) by what you see in others It is possible to make comparisons in a healthy, positive way. My friend and colleague Emiliya Zhivotovskaya taught me to quote When Harry Met Sally: “I’ll have what she’s having.” Then create a plan to get it. Positive intention, encouragement and planning lead to goal achievement. One caveat: check in about why you want to be as skinny as Judy or as successful as Joe. If it’s ego, let it go. If it’s meaningful, make it your own and make it positive, such as saying, “I want to be healthy,” instead of, “I wish I were skinnier.” Whatever you do, decide to end the cycle now. Comparison kills joy and quashes self-worth. Enough is enough! Start loving yourself now, for who you are. Listen to our podcast: 5 Steps to a More Confident You with Carin Rockind. Carin Rockind is a speaker, author and coach with a Masters in Applied Positive Psychology (MAPP) from the University of Pennsylvania.
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Adorable twins on the couch

Double Happiness

Life With Twins: The Mother of All Parenting Jobs On June 27, 2012, my doctor uttered this life-changing sentence: “Don’t be surprised if it’s twins.” My HCG level (the pregnancy hormone) was through the roof. As a 40-something mommy-to-be, I was thrilled just to be pregnant. Twins? I had a smile glued to my face as my brain raced with questions. Twins!? What do we need? Two of everything? How big will I get? My husband and I are both planners: We like to be prepared; he’s an Eagle Scout! But how do you prepare yourself for two infants at once? You can’t prepare We enrolled in a Parents of Multiples class. It was great to meet other parents of multiples and be reassured from the Mary Poppins-like teacher, but I laugh when I think back on the class now. Valuable lesson of parenthood: There are some things you cannot plan for. The teacher advised us to pack a bag for labor and delivery and fill it with a tennis ball for lower back massages, lollipops as a distraction tool, lavender oil for relaxation and a favorite pillow from home. We dutifully packed our bag and thought we were ready. When my water broke and we found ourselves in the hospital, all I wanted was an epidural. My husband dove headfirst into his iPhone so he could send everyone updates. My sister rubbed my back. All the stuff we were supposed to take was left untouched in our bag. Sydney and Riley were born five weeks early and weighed only four pounds each. Doctors let us take a quick peek before they whisked both away in a well-choreographed dance of tubes and tests. Doctors soon assured us that the girls were doing well and their NICU stay would just be for “feeding and growing.” In fact they were in the NICU for three agonizing weeks. The first six months is crazy town My mom moved in with us for three months to help. I was a human milk truck, producing so much milk that we stored it in a special freezer in the garage. My mom, husband and I started a milk-bottle factory: production, consumption by the girls every two hours, and nonstop bottle-washing. We were all operating in a sleep-deprived haze. My moods felt like a cue ball in a game of pool. I will confess: I had a brief moment when I wondered if I had ruined our carefree life of martinis, dinners out and watching the sun set over the mountains. Then I would take one look at our sleeping babies and all selfish desires dissipated. You do everything twice Two diaper changes. Two bottles. Two cribs. Two baths. Two babies waking up crying. You develop an intimate relationship with the baby monitor. It watches your precious offspring, and you watch it. The nurses in the NICU told us to keep the girls on the same schedule to retain our sanity. Our twins didn’t get the same message. You wonder why people without kids don’t worship their sleep time more. We get asked the same questions asked all the time: Are they twins? Yes. Are they identical? No. Do twins run in your family? No. Are you going to have any more? (laughter)" Twins create a sense of community There is something a little bit magical about twins (or maybe it’s just babies) that make complete strangers nicer. People exclaim, “Oh! Twins!” and just start talking with you. Usually, they know a twin, have a sister or brother who is a twin, or they are parents of twins. We always ask for their best twin advice. We often hear: Don’t dress them alike. And: Treat them like individuals with their own identity. It makes us happy to hear that twins have an inseparable bond and they will likely remain close as adults. I’m filled with gratitude I jot down three things I am grateful for in the morning to keep some sort of gratitude practice. Lately, I’ve discovered the things I write down are things they do or say. Riley says, “Music makes my body move.” Or Sydney says, “Mommy, you have big teeth.” I heard that parenthood can teach you a lot about yourself. I am still learning. I may still like to plan, but now I expect the plan to take on a life of its own. I think this is the magic of childhood and adulthood—letting go of how we think things should go and just embracing how wonderful things are. Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO ofTheMediaConcierge.net.
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Learning to flourish can help you go beyond happy

Go Beyond Happiness

When psychologist Corey Keyes, Ph.D., used the term “flourishing” in 2002, he assigned a single word to describe a mental state characterized by positive feelings and positive functioning. Since then, researchers, educators, employers and even governments have looked at the many aspects of flourishing, the role it plays in our overall happiness and, perhaps most importantly, how we can create and sustain a life that promotes it. Their discoveries have provided overwhelming evidence of how flourishing leads to positive, long-term change. In the workplace, for example, studies in many different countries—including France, New Zealand, The Netherlands and South Africa—have shown that employees who flourish are more creative and productive, have greater engagement with co-workers and are less likely to miss work or change jobs. In college, flourishing students have higher grades, lower incidences of depression and procrastination, are more likely to stay in school and, overall, exhibit greater self-control. And, in day-to-day living, adults who score high in the area of flourishing enjoy the highest level of resilience and intimacy and are at lowest risk for cardiovascular disease and chronic physical conditions. Corey, the Winship Distinguished Research Professor at Emory University and Founding Fellow of the Center for Compassion, Integrity and Secular Ethics, defines flourishing as “feeling good about a life in which one belongs to community, is contributing things of value to the world, is accepting of others.” These people have “a purpose to life, can manage their daily life and can make sense of what is going on in their world.” What flourishing looks like In short, it is the state of feeling good and functioning well—regardless of what challenges we may face in our personal and professional lives. It’s something that Renie Steves had the chance to practice when she slipped and fell down the stairs in November 2014, breaking two vertebrae in her neck. When the 78-year-old woman’s doctor gave her a grim prognosis, she got a different doctor. “I asked for one with a sense of humor,” says Renie, who lives in Fort Worth, Texas. She knew that her attitude and optimism were as important to her recovery as medical care, and when she returned home from the hospital and rehabilitation a month later, she says doctors “were still trying to figure out how I was alive.” Wearing a brace that kept her head and neck still, Renie resumed her active life as soon as possible. She was back in the gym five days after returning home, and when the holiday party season kicked in, she decorated her brace with seasonal touches such as holiday ornaments and Christmas lights. “I knew that a lot of the final result depended on me,” she says. “I survived and, yes, my life has changed because of it, but I’m still me.” Not just surviving, but thriving Today, she has an even greater appreciation for her friends and family and feels more engaged and inspired than ever before. “In general, the simple word for it is ‘thriving,’ ” says Ryan Niemiec, Psy.D., education director for the VIA Institute on Character. “It’s when we’re functioning at our best—physically, socially, psychologically. We’re on top of our game in all of those areas.” He’s quick to point out, however, that this doesn’t mean that our lives are entirely free from stress or conflict. Some, like Renie, may find their greatest joy during times that are also physically or emotionally challenging. Less than a year before her accident, Renie had gone through a divorce after 55 years of marriage. She was enjoying her new life and immersing herself in travel, writing and some extensive home design projects. “The divorce was a very positive thing for me,” Renie says. “I was learning how to express myself and be who I am again. So I wasn’t going to let my accident change that. I wanted to make this a happy, healthy, healing journey.” Essentials of flourishing Unlike happiness, which can mean different things to different people—and can present itself in many ways—flourishing is typically measured in terms of mental health. Corey calls flourishers the “completely mentally healthy.” In his book Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman, Ph.D., delves into the essential building blocks of a positive life. He establishes flourishing as the end goal of positive psychology, and the groundbreaking book introduced his well-being theory, a model that has five components, commonly known as PERMA. The elements of PERMA, Martin points out, contribute to well-being and are pursued for their own sake, not as the means to achieving one of the other elements. “Each one is related, but they also are independently measurable,” explains Ryan, adding that the key ingredient to achieving those five elements is the use of character strengths. Character strengths, as classified by the VIA Institute on Character, are 24 positive components that, when analyzed, can help us identify which attributes come to us most naturally. Learning to employ those strengths can help us improve certain skill sets, become more engaged in our relationships and feel more satisfied overall. “[Martin] squarely says that character strengths are the pathways to PERMA. It’s one thing to know or to become aware of your strengths, but to be actually trying to consciously use those strengths, that’s the level that is associated with PERMA,” Ryan says. In fact, a study co-authored by New Zealand researcher Lucy C. Hone published in the September 2015 Journal of Occupational and Environmental Medicine found that workers who regularly used their character strengths were 18 times more likely to flourish than workers who did not. “There are still benefits just with awareness of your strengths,” Ryan says, “but when you start thinking of how you can use them each day, you’re going to see more results.” Flourishing, languishing and what lies between In Flourish, Martin explains that positive mental health is not merely the absence of mental illness, and that “the absence of sadness, anxiety and anger do not guarantee happiness.” In fact, mental health exists on a continuum, much like physical health. At the far end of the scale are those who are languishing. But between those two end points are the moderately mentally healthy, those who are free from serious mental illness and depression but fall somewhere in the middle. It is there where the most opportunity exists for people to learn to flourish. “Studies show that increases in the level of positive mental health reduce the risk of developing mental disorders like depression,” Corey says. “We could prevent a lot of depression if we created more conditions for Americans to flourish. We cannot ‘treat’ our way out of the mental illness epidemic, we must promote and protect what makes life worth living.” When people are flourishing, they’re also improving the world around them. Lucy’s study found that individuals who flourish also improve the community and workplace around them. And research by the team of Jane E. Dutton, Ph.D., Laura Morgan Roberts, Ph.D., and Jeff Bednar, Ph.D., that was published in the book Applied Positive Psychology: Improving Everyday Life, Health, Schools, Work, and Society reported that helping others and giving to a cause greater than themselves promoted flourishing. Simple steps to flourishing Just as some individuals are genetically predisposed to be happy, some may flourish more easily than others. A 2015 study led by Marijke Schotanus-Dijkstra, a Ph.D. candidate in positive psychology at the University of Twente in The Netherlands, found that those who were flourishing were more conscientious and extroverted than non-flourishers. In fact, the research team found a strong connection between conscientiousness and flourishing, leading them to conclude, “conscientiousness might have a stronger relationship with flourishing than previously thought.” They concluded that conscientious individuals tend to set challenging goals for themselves and have the discipline needed to achieve those goals, which coincides with the need for engagement, achievement and other aspects of flourishing. They also confirmed what previous studies have found: Social support plays an important role in one’s overall well-being. That’s something Renie says has been key in her healing process, and she practices it daily. She attributes at least 50 percent of her recovery to positivity shared with good friends and to staying active socially and physically. “The support system I found was so phenomenal,” she says. “We made it a festive thing. People enjoyed being around me, and I was able to enjoy myself. There’s no way someone could be unhappy when you’re surrounded by that much love.” Paula Felps is the science editor for Live Happy magazine.
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