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Leave Worry Behind for Good

As we wind up Live Happy’s 90 Days to a Happier You challenge, anxiety expert Karen Cassiday, Ph.D., discusses the tools, practices and behaviors necessary to leave worry behind once and for all. If you’ve been trying out some of the worry-management strategies I’ve recommended, like Kim Baker, the art director at Live Happy whom I have been coaching, you probably feel less pressured, more relaxed and more peaceful than you did 90 days ago. Having the courage to apply worry exposure (repeating your worst thoughts aloud until they no longer bother you); apply mistake exposure (inviting and allowing imperfection); avoid reassurance seeking (asking questions and searching the Internet to get anxiety relief); and counter your body’s alarm reaction by using exercise, meditation or relaxation can go a long way toward managing worry. Small successes Kim says she no longer feels the need to seek reassurance, but like many worriers, she still finds it easy to dip back into the worry zone when something catches her off guard or doesn’t go according to plan. These unexpected or “off-plan” moments provoke uncertainty and go against the perfectionist belief that “It is better to worry and plan everything than to wait and see what surprises life might have in store.” But this focus on making all things go according to plan suppresses spontaneity, which prevents playfulness and joy. It turns any project into a big deal, a series of significant tasks that must be accomplished or else disaster is certain. Struggles with perfectionism For example, Kim was approaching her daughter’s birthday party with the same degree of planning and precision that the White House staff might use for a state dinner. She was intent on finding the best invitations, the best decorations, the best games and the most suitable goody bags. Kim’s worry and perfectionism made her overlook the very simple, real-life problem: What would be fun for 5-year-olds at a birthday party? Singing the birthday song, eating cake and ice cream, drinking soda, running around and being silly—they don’t need much else! Look at the bigger picture Worry also makes the worrier forget that sometimes the best moments in life are the unexpected ones. Think about it: When you remember a special occasion, weren’t the unscripted moments the most touching, the most humorous or the ones that brought everyone closer? The reality is that if we attempt to script our life, we’ll end up squashing our life. Just as I challenged Kim, I challenge you to view unexpected moments as wonderful opportunities for adventure. Those are the times you should be most grateful for because they invite you to be spontaneous, playful and fully present. Read Karen's first blog, 6 Steps to Win the War Against Worry. Read Karen's second blog, Do the Anxiety Detox. Listen to Karen discuss anxiety and worry on our podcast here. A clinical psychologist and nationally recognized expert on the diagnosis and treatment of anxiety, Karen is president of the Anxiety and Depression Association of America (ADAA) and a founding fellow of the Academy of Cognitive Therapy. She has appeared on NBC's Today show and other media to discuss anxiety, and she is sought after by newspapers such as the Wall Street Journal and The New York Times for her expertise. Find out more about Karen here.

Podcast

Holly Raynes on Creativity

Holly Raynes was inspired by a family member who was a Titanic survivor and another who escaped from Poland in World War II. Her book, Nation of Enemies, combines lessons from the past with a healthy fear of the modern landscape. A longtime member of Boston’s writing community, Holly has a history of trying anything once (acting, diving out of a plane and white water rafting). Out of all the things she has tried, writing and raising children seem to have stuck. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Holly on one of 10 practices for choosing joy—creativity. What you'll learn in this podcast: The many forms of creativity Why we need to make time for creativity in our busy schedules The importance of supporting others in their creative journeys Links and resources mentioned in this episode: Read a free chapter from Nation of Enemies Purchase Live Happy: Ten Practices for Choosing Joy Thank you to our partner—AARP Life Reimagined!

Podcast

The Science of Savoring with Paula Felps

Paula Felps is the science editor for Live Happy magazine and has worked as a freelance writer and editor since 1998, covering topics from health and fitness to luxury cars and travel to business and technology. She has written for publications and websites such as Executive Travel, American Driver, Self and Reserve. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Paula about the science of savoring and shares a glimpse into the new April 2016 issue of Live Happy magazine. What you'll learn in this podcast: The definition of savoring How to improve your happiness with the practice of savoring The power of positive emotions Links and resources mentioned in this episode: Pre-order a copy of Live Happy: Ten Practices for Choosing Joy Thank you to our partner—AARP Life Reimagined!

The special spring edition hits newsstands today!

Lifestyle

Welcome to Our New Issue!

Step inside the lushly illustrated and photography-filled issue of Live Happy’s print magazine! This month we have Kristen Bell on the cover and Michael Strahan inside. We have a monster article about raising happy kids and an introduction to the science of savoring. You’ll find happiness on every page! Bell curves With a booming career on television, in blockbuster films and as a singer, Kristen Bell is a triple threat. The star talks about how she and her family have made laughter, honesty, kindness and happiness a priority in their busy lives. Can you be happy all day? Editor at large Shelley Levitt puts this question to the test by sharing dozens of research-tested mood-boosting practices—all in the course of one 24-hour period. The hardest-working man in any business Football hero, morning talk-show host, clothing impresario…and now author? Is there anything Michael Strahan can’t do—and can’t do well? We sit down with the author of Wake Up Happy to find out where his incredible energy and positive attitude come from. Move over meditation The latest trend in mindfulness and stress reduction— floating in a darkened tank filled with room-temperature water and hundreds of pounds of salt. Learn about this new healing technique that is spreading rapidly throughout the country. The International Day of Happiness is coming The annual festivities take place on March 20. If you can’t make it to one of our Happiness Walls, we’ve got instructions for making your own Family Happiness Board at home!

Lifestyle

A Lesson in Knife Skills—and Mindfulness

When Elisha Goldstein, Ph.D., co-founder of Los Angeles’ TheCenter for Mindful Living, told me about an upcoming class called “Cooking with Compassion” that promised to teach all levels of home cooks how to slice, dice, chop and chiffonade with ease, I signed up right away. The class description promised to combine technique with mindfulness: “the complete experience of cooking … igniting our senses and bringing the power of the present moment into the process.” The class was led by Meredith Klein, a private chef and meditation teacher. Meredith had been pursuing a doctorate in sociology in 2007 when she attended the Burning Man festival in the Nevada desert. There, she experienced a kind of (get ready for the cliché) spiritual awakening that made her decide to “be open to receive food prepared with love.” She then dropped out of graduate school to study with Zen chef and monk Edward Espe Brown, author of the revered Tassajara Bread Book and subject of the documentary How to Cook Your Life. Mindful cooking 101 Meredith began the class by leading the dozen or so students in a group meditation and then went on to explain the intersection of mindfulness and knife skills. “The kitchen is the perfect place to practice mindfulness on days when getting on the meditation cushion is impossible,” she said. “And mindfulness isn’t just about being on the cushion, after all. It’s about how you bring that consciousness into real life.” Cooking is an active working meditation, according to Meredith. “As Brown says in How to Cook Your Life,” she continued, “what we do in the kitchen is how we live our lives. If you’re taking shortcuts in the kitchen you’re probably taking shortcuts in other parts of your life, too. So, when you cook, you can practice a different way of being. Knife skills are so elementally mindful—to practice them well requires presence and attentiveness—it’s the perfect experience of beginner’s mind.” For the next three hours, sometimes in silence, we practiced our knife skills on a wide assortment of vegetables and herbs. Here is a little of what I learned: Know how to handle your knife For a secure grip, you’ll want to grasp the handle firmly and pinch the bottom end of the blade with your thumb and forefinger. (Like me, you might need to correct your habit of extending your forefinger along the top of the blade; this gives you less control.) Reuse vegetable scraps When you approach a vegetable, ask yourself, “What parts do I not want to use?” Your first cut should be to eliminate those parts, like the hairy root end of an onion, or the top of a bell pepper. But instead of throwing that part away, think about how you can reuse it. Stash all your veggie scraps and use them in a compost pile that will eventually power your garden. Or you can store those scraps in the freezer and use them to make vegetable stock. (Here’s a guide on how to make stock without a recipe.) Making soup together While we worked, Meredith’s helpers were turning our output into soup. We felt like old friends by the time we gathered around a communal table to enjoy two different soups: butternut squash, Fuji apple and chipotle and miso soup with vegetables and almonds. We began the meal with a moment of silence and then went around the table to talk about what we had learned. Several people had been on meditation retreats with Meredith and saw the class as an extension of that mindfulness experience. I was touched by how connected I felt to everyone after just a few hours of cooking and eating. And, as a bonus, I now feel I have the skills to tackle a veggie hash. My local farmer’s market is tomorrow and I’ll be heading there to gather carrots and celery, parsnips and beets. I will enter my kitchen with beginner’s mind, shake hands with my Wusthof chef’s knife and with presence and mindfulness chop everything into a ½-inch dice. Shelley Levitt is an editor at large for Live Happy.

Podcast

Alastair Moock on Meaning

Alastair Moock is a 2013 Grammy Awards nominee and a two-time winner of the Parents’ Choice Gold Awards. His works have twice been included in The Fids and Kamily Industry Critics’ Top 3 Albums of the Year. One of Boston’s premier folk artists, Alastair turned his attention to family music after the birth of his twin daughters in 2006. The New York Times calls him “a Tom Waits for kids” and The Boston Globe declares, “in the footsteps of Pete Seeger and Woody Guthrie, Alastair Moock makes real kids music that parents can actually enjoy.” In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Alastair on one of 10 practices for choosing joy—meaning. What you'll learn in this podcast: The unique powers of music to educate and heal It is possible to write music for kids that touches on serious issues Finding meaning in your work can help you deal with difficult situations Links and resources mentioned in this episode: Watch "When I Get Bald" music video Purchase Live Happy: Ten Practices for Choosing Joy Thank you to our partner - AARP Life Reimagined!

Podcast

Mary Miller on Attitude

Mary Miller is the CEO and owner of JANCOA Janitorial Service, Inc., an award-winning commercial cleaning service located in Cincinnati, Ohio. Mary is known for her positive outlook and desire to help others realize their uniqueness and personal power. Through her renowned employee benefits program, the Dream Manager, she has created an exceptional work environment and a truly successful organization. The Dream Manager, popularized by the bestselling book under the same name, grew from an employee retention program into an inspiring example of what a business can be. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Mary on one of ten practices for choosing joy—a positive attitude. What you'll learn in this podcast: The impact a positive attitude has on others How embracing change can help you enjoy the adventure of life The importance of the choices you make and the attitude you choose to have Links and resources mentioned in this episode: Purchase Live Happy: Ten Practices for Choosing Joy Follow Mary on Twitter Thank you to our partner - AARP Life Reimagined!

Podcast

What’s Your Next Happy Act?

Mark Twain once wrote, “The best way to cheer yourself up is to try to cheer someone else up,” and now science proves his sentiment to be true. Research shows us that lasting happiness comes from helping, appreciating and caring for others. When we share small acts of kindness (Happy Acts) to boost someone's happiness with a simple smile or compliment, our own happiness soars. Soon, joy becomes contagious. And that’s what the International Day of Happiness on March 20 is all about—spreading happiness. Four years ago, the United Nations established March 20 as the International Day of Happiness after passing a resolution that “happiness is a fundamental human goal.” The initiative to declare the special day came from Bhutan—a country whose citizens are considered to be some of the most joyful in the world. “Happiness for the entire human family is one of the main goals of the United Nations,” says U.N. Secretary General Ban Ki-Moon. Each year Live Happy celebrates International Day of Happiness with its #HappyActs campaign to drive positive change and spread serious cheer around the globe. Orange Happiness Walls are put up across the United States and Canada as gathering places for people to pledge how they will share Happy Acts and inspire others to live purpose-driven, meaningful lives. Host your own wall! For those who can't make it out to one of the walls, we also encourage you to host your own happiness wall at your school, business or community organization. It's a great way to inspire and unify employees and coworkers, neighbors and students around a positive theme! For instructions on creating your own wall, check here for more information. March to happiness This year, Live Happy’s theme for International Day of Happiness is “March to Happiness.” On each day of March, Live Happy will share on its social media pages a simple Happy Act that you can do, or you can keep up by checking our calendar. Each science-backed tip will include exactly how it boosts well-being. Nanette Pelletier’s happy act has gone big. She wanted to share some warm meals with the homeless on Christmas. She started a program called Feed Hawaii’s Homeless with her husband and daughter three years ago and shared 18 warm meals. Nanette’s program quickly inspired others to donate food items, time and money to her cause. On Christmas Day 2015, they prepared and shared 1,000 meals and gifts for the homeless. “It was so amazing to see it come together and be successful, I cried the entire day as we pulled the pictures and video together,” she said. Each warm meal was wrapped with a Live Happy notecard bearing a positive message like, “Someone in the world is thinking of you right now.” Nanette said some people sobbed as they read the uplifting messages. Lots of celebrations are planned around the world, including happiness flash mobs (people who gather with delightfully original signs created to spread cheer to strangers—last year’s messages included “Hey, you got this!” and “Hey gorgeous—yes, you!—smile!”) and community potlucks designed to turn strangers into friends. Michele McKeag Larsen of The Joy Team will be putting up happiness billboards starting March 14 with positive messages like “You make a difference.” Or, “Make some magic. Fairy dust optional.” Your own Happy Acts can just be small, positive moments. Hold the door open for someone, buy coffee for the stranger behind you in line or give a compliment. Small acts can leave a big impact. When you are happy, it changes how you think and behave, opening you up to opportunities, and making life more positive and fun. Together we can turn the world into a more connected place and make happiness contagious. What #HappyActs will you do? Start planning now!

Practice

10 Ways You Can Be Happier Today

How can we feel happier on a day-to-day basis? Practicing gratitude, unplugging and living in the present moment come immediately to mind. Sometimes we know all the right answers, but putting those ideas into practice is the tough part. To help you fully embrace life as it unfolds before you, we've put together this list of helpful practices. (Happiness overachievers can click on the highlighted links to learn even more about each practice.) 1. Strengthen self-control We don’t have to exhaust our willpower or decision-making quota for the day when we make healthy habits automatic. Make one or more of these fundamental habits a regular part of your daily life in order to help you set and keep other healthy habits: 1. Get seven hours of sleep; 2. Go for a 20-minute walk; 3. Don’t let yourself get too hungry; 4. Take time to unclutter; 5. Give yourself a healthy treat. 2. Get some sleep According to sleep expert Michael Breus, Ph.D., sleeping less than seven hours each night can negatively impact your outlook, make you crave unhealthy foods and even kill your productivity. For those with serious trouble sleeping, he suggests you go to bed and wake up at the same time every day, take the TV out of the bedroom and get out of bed if you can’t fall asleep within 20 to 30 minutes. 3. Build up your emotional toolkit If you struggle with depression or bouts of anxiety, build up your emotional toolkit. Use the tool of self-compassion to treat yourself with the same loving kindness you would extend to a friend. Silence that inner critic and give yourself a soft place to land when things don’t go right or you are working through a challenging experience. Fill up your mind with kind thoughts about yourself. 4. Improve your conversations One of the most powerful skills you can practice is empathy. We show empathy by asking questions to better understand the person we’re talking with. When we hear our conversation partner expressing complex emotions, we might summarize or repeat what they’ve said back to them to show that we are listening with empathy. 5. Exercise to get these unique benefits Scientific research has shown there are countless connections between mind and body; to simplify a complicated process: exercise boosts dopamine and other chemicals in the brain that make us feel happier. Find an exercise you love and set a goal (run a 5K, walk 10,000 steps in a day, or go to yoga twice a week). When we have a specific goal, we are engaged with life and excited about our progress and our future. 6. Get happier at work Make your workday happier by brainstorming new solutions for a work challenge in the morning when your mind is fresh. Sit down with your coffee or tea and spend 10 minutes thinking up as many ideas, solutions and possible outcomes to a problem or opportunity your team is facing. Then share the best three ideas with another team member. 7. Play Research from the National Institute for Play shows that putting playtime back in our routines can boost creativity, reduce stress, increase brain function and even improve our relationships with others. Wake up your inner child and play—roll down a hill, play a board game with your family, jump rope or do a cartwheel. 8. Smile By smiling more often, you will make others around you feel better and you will feel better too, creating a reverberating circle of well-being. 9. Win the war against worry Author Erma Bombeck once wrote, “Worry is like a rocking chair, it gives you something to do, but never gets you anywhere.” Karen Cassiday, Ph.D., president of the Anxiety and Depression Association of America, agrees, saying that worry is simply a fear of uncertainty. Keep a journal of your worries in order to keep them under control; in addition Karen recommends meditating, relaxing and downloading this free app. 10. Build up your resilience Surf champion Bethany Hamilton no longer views the shark attack that caused the loss of her arm as a negative in the scheme of her life. Instead, she practices resilience and fortitude by dwelling on all the positives that have resulted from it. Search for the silver lining and find the positives when you are facing adversity to become a more resilient person. Sandra Bienkowski is a contributing editor to Live Happy and the founder and CEO of TheMediaConcierge.net.

Podcast Home

Barbara Fredrickson on Relationships and Love

Barbara Fredrickson, Ph.D., serves as the president of the International Positive Psychology Association and is considered one of the most highly cited scholars in the field of psychology today. Her research reveals how micro-moments of love and other forms of positivity nourish your health, wisdom and longevity. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Barbara on one of ten practices for choosing joy—relationships and love. What you'll learn in this podcast: The importance of day-to-day positive emotions The bar for experiencing love is lower than you think Simple steps to take to unlock more positivity in your daily life Links and resources mentioned in this episode: Purchase Live Happy: Ten Practices for Choosing Joy Take the free online course on positive psychology Thank you to our partner - AARP Life Reimagined!

Leave Worry Behind for Good

Holly Raynes on Creativity

The Science of Savoring with Paula Felps

Welcome to Our New Issue!

A Lesson in Knife Skills—and Mindfulness

Alastair Moock on Meaning

Mary Miller on Attitude

What’s Your Next Happy Act?

10 Ways You Can Be Happier Today

Barbara Fredrickson on Relationships and Love

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