Woman volunteering in a garden with a group of people.

17 Ways to Give Back According to Your Strengths

Use your gifts. You’ve probably heard this advice before. Identifying your unique skills, character traits and innate talents can help guide you to a career you love, where you get to use those strengths every day. Your strengths also can be guideposts for how to give back and make the world a better place. Using your strengths—those things you are good at and enjoy—gives you energy and boosts your sense of well-being. And you can get the same benefits from helping others. According to Harvard Health Publications, people who volunteer their time and talents feel more socially connected (which can ward off loneliness and depression) and may experience better physical health, including lower blood pressure and a longer lifespan. When you combine your skills with giving back, you’ve got a powerful combination to make a difference to the community at large. This year, on the Tuesday after Thanksgiving, we celebrate "Giving Tuesday," a global movement and day that celebrates and encourages giving back. Unlike Black Friday and Cyber Monday, which emphasize material gifts or discount purchases, Giving Tuesday celebrates philanthropy and kicks off the charitable season. Giving Tuesday is a great reminder to write a check to your favorite nonprofit organization. But beyond money, when it comes to planning where and how you will spend your time and energy, let your strengths guide you to the most impactful ways you can help the people and community around you. And keep in mind that giving to a friend, neighbor or family member can be just as significant as giving to an organization; you are still making a difference in someone’s life. Discover your strengths The first step is to identify your strengths. “Don’t go looking for them,” says Michael Mantell, Ph.D., a transformational behavior coach. “Your strengths are within you, not to be looked for or searched for, rather, to be revealed.” If you aren’t clear on what those strengths are, tune in to the compliments people give you. “Sometimes, it’s someone else who sees something inside of us that reveals our strength,” Michael says. If you are still unsure, look for what you are doing when you don’t notice time passing. Or, pick up clues by remembering what you loved to do as a child. Or you can take VIA’s free 10-minute survey to reveal your character strengths. Writing a check or volunteering your time with your favorite nonprofit organization is always a great idea. But we’ve pulled together a list of 18 creative ways for you to put your strengths to work when giving back this year. Ways to give back Are you a savvy businessperson or entrepreneur? Mark Victor Hansen, co-author of the Chicken Soup for the Soul series, came up with a twist on tithing: Instead of giving away 10 percent of your money, he suggests giving 10 percent of your fantastic business ideas to nonprofits. Are you an animal whisperer? Consider fostering some furry friends from your local animal shelter. Expert swimmer? Volunteer to teach children how to swim at your local gym or YMCA. If you are an Eagle Scout, volunteer to work with Boy Scouts or a similar organization. You can work with kids or help the organization with its fundraising efforts. If you’re an avid reader, pass on a bookthat could change someone’s life. The right book could help someone start a business, improve a relationship or provide a confidence boost. Love fitness? Sign up for a charitable walk or run and give to a cause you care about. Or, ask someone to work out with you and be a fitness mentor. Is your thumb green? Lead a community garden project or teach kids how to care for flowers and plants. Are you a talented teacher or an expert in a specific subject such as writing or math? Talk to a local school about volunteering to be a tutor. If you have skills as an event planner, you can donate your time and talents to a fundraising event for a worthy organization. Well connected? How could you use your network to help someone else? The right introduction could lead to a job prospect, an increase in revenue or a new friendship. Are you great with children? Volunteer to watch your friend’s kids for an evening or host a slumber party for your kids and their friends. If you are highly empathetic? Use this powerful emotional tool to lend an ear to someone in need. Look into organizations that work with at-risk youth or with teens who have gone through the juvenile detention system. Have a little extra cash in your wallet? Think about buying something for a stranger. Pick up the tab for the person behind you at the coffee shop or at the tollbooth on the bridge. Do you have a knack for photography? Offer to photograph a friend’s wedding, a home someone is putting up for sale or the birthday party of one of your friend’s kids. Are you a good mentor? If you’re in the position to do so, hire an intern who is interested in doing what you do and show him or her the ropes. Do you have the eagle eye of a copy editor? Volunteer to review and polish a resume for someone in need—or better yet, volunteer your services to a deserving nonprofit. Love to cook or bake? Volunteer your talents at a local soup kitchen. Stay true to yourself by giving in the realms that make you the happiest. When you give back with your own talents, it doesn’t feel like work—it feels like an expression of who you are.
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Practicing Digital Mindfulness with Janell Burley Hofmann

Janell Burley Hofmann is an international speaker, consultant & the author of the book iRules: What Every Tech Healthy Family Needs to Know About Selfies, Sexting, Gaming & Growing Up. Janell is the founder of The Slow Tech Movement & iRules Academy. What you'll learn in this podcast: How to use technology with mindfulness and intention The personal and professional iRules to help build a life of digital well-being How to engage in conversation to build connection and strengthen relationships Links and resources mentioned in this episode: Create your own iRules Contract Purchase a copy of iRules: What Every Tech Healthy Family Needs to Know About Selfies, Sexting, Gaming & Growing Up
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Group of friends sharing a meal.

Cohousing Communities Are Built for Connection

On a warm summer evening, some two dozen people are gathered for a potluck dinner in the garden of the two-block Los Angeles Eco-Village, which sits on the edge of the city’s Koreatown district. Enjoying salads, grilled veggies and pasta, along with wine and homemade fruit punch, they perch on folding chairs in a clearing between a fig bush and a magnolia tree, not far from the outdoor solar oven, chicken coop and trellises that are heavy with tomatoes. From the range of ages—3 to 79—and the ease of the chatter, this has the feeling of a family get-together. But the mix of ethnicities and accents make it clear that the ties that bind this eclectic group aren’t all familial. Instead, the members of this lively party all belong to a new kind of neighborhood. The Los Angeles Eco-Village is a cohousing community and home to 55 people. According to the Cohousing Association of the United States, it’s one of 162 so far with another 126 in the planning stages. A form of collaborative living, cohousing offers a nurturing alternative to suburban isolation or urban anonymity. The residents run the community collectively, sharing responsibilities and chores and making decisions by consensus. “The human species is tribal in nature, but through generations of culture change, we’ve lost that tribal instinct,” says Lois Arkin, who founded the neighborhood more than 20 years ago. “Cohousing communities restore the human connections that we all crave.” Community + privacy These custom neighborhoods are far from communes. Each household has its own private home, complete with kitchen. But residents also share a large common house, which is the heart of the community. It typically includes a big kitchen and dining room, guest rooms, a children’s playroom, and areas for workshops and meetings. Opportunities for engagement abound, from working in the garden to cooking community meals or taking part in resident-led workshops in sewing, woodworking, yoga or even how to home-brew small batches of craft beer. Most of all, there’s a feeling that your neighbors have your back and are there when you need them. Jessica Ruvalcaba, an early-education schoolteacher, lives here with her husband and their 5-month-old son, Eli. “When Eli was born, people brought me home-cooked meals for two weeks,” she says, “and my neighbor Carol did my laundry. I love that Eli has an extended community of siblings, and I have a group of parents I can lean on.” Cohousing communities can be urban, like the Los Angeles Eco-Village or Takoma Village Cohousing in Washington, D.C., where 90 people—from newborn to 90 years old—live in 43 townhouses and apartments that are clustered around a central piazza. Many are in suburbs or small towns, such as Delaware Street Commons in Lawrence, Kansas. Here 45 homes are linked by pedestrian walkways and each home has a front porch that faces the common area. A few cohousing communities are in rural areas. The 29-home community of Nubanusit Neighborhood & Farm in Peterborough, New Hampshire, sits on 113 acres of farmland, fields and woodlands with trails, a pond and nearly a mile of riverfront. Using less to live more Living sustainably is a core value of cohousing communities. They’re typically built with energy-efficient materials and devote much of their acreage to green space. Cars are banished to the periphery of the property and alternative forms of getting around—biking, walking or public transportation—are encouraged. Lowering reliance on cars is key to keeping the members of these micro-neighborhoods connected. Alice Alexander is the director of the nonprofit Cohousing Association of the United States. She and her husband are members of the Durham Central Park Cohousing Community, a four-story building in downtown Durham, North Carolina, where 39 residents live in 24 condominiums. “I spent most of my life living in Northern Virginia suburbs where I didn’t know my neighbors,” Alice says. “You drove into your carport, went into your house and you never saw anyone.” The hallways at Alice’s building are wide and airy, with benches and libraries tucked into nooks and crannies. It’s a design that encourages people to linger and chat. Planning for chance encounters Relationships aren’t forged only through chance encounters. Like other communities, Durham Central Park maintains a digital bulletin board where people can post anything from an invitation to take a stroll to the Saturday farmers market to a request for a heating pad after a bicycle spill or a lift to the airport. “I’m always amazed that when I have a 6 a.m. flight, there’s someone who wants to take me to the airport,” Alice says. “But this is a caring and sharing community. We can count on each other.” There are weekly movie nights and group dinners, and every evening at least a half-dozen residents gather for happy hour on the roof. Residents seem to flourish amid all this support and sociability. In a survey conducted by the Cohousing Research Network, 96 percent of 528 respondents across 80 cohousing communities said their lives had improved since becoming cohousing residents and three out of four felt their physical health was better than others their age. None of this would surprise community psychologist William Berkowitz, Ph.D., professor emeritus at the University of Massachusetts at Lowell, who believes that close-knit neighborhoods fulfill a vital human function. “The need for connection with other people and for community is wired into our biology,” he says. “We evolved from animals that lived and roamed in clans, sought food together and protected each other. There’s a lot of evidence to suggest that when people have strong social networks their sense of well-being and their physical health improves; cross-cultural research even shows that people live longer.” Cohousing's Danish roots In the early 1980s, Kathryn McCamant and Charles Durrett—Katie and Chuck to their friends—were young married architects beginning to think about starting a family. Already they found themselves coming home from busy workdays exhausted. Their relatives lived across the country and their friends across town. Just getting together with a friend for coffee was a challenge. How would they be able to raise kids? They remembered a type of development called a bofællesskab (living community) that they had visited when they were studying architecture in Copenhagen, Denmark. Since the 1960s, a mix of young families and empty nesters, singles and single parents had been forming these self-reliant neighborhoods that allowed people to support each other through the challenges of every stage of life, from childcare to eldercare. “What we saw in Denmark made so much sense,” Katie says. “These communities reminded me of the neighborhoods where I grew up in Denver, where kids were always outside playing, everybody knew each other and there was a real social life in the streets.” The first cohousing community in America Katie and Chuck returned to Copenhagen in 1984 and spent a year studying bofællesskab. In 1988, they published their first book, Cohousing: A Contemporary Approach to Housing Ourselves. While they were writing the volume, they were also designing Muir Commons in Davis, California. In 1991, it was the first built-from-the-ground-up cohousing community in the U.S. Muir Commons is still going strong today, with 45 adults and 35 children living in 26 homes that sit on just under three acres. The homes, with private kitchens and private yards, range in size from 808 to 1,381 square feet. That size is pretty typical of cohousing communities and goes against the trend of homes in the U.S. getting significantly larger each decade. According to Census Bureau figures, the average size of homes being built in America rose from 1,725 square feet in 1983 to 2,095 in 1993 and, a decade later, to 2,330 square feet. In 2013, the most recent year of data collection, homes averaged just under 2,600 square feet. House size isn’t linked to happiness, according to Elizabeth Dunn, Ph.D., a professor of psychology at the University of British Columbia and co-author of Happy Money: The Science of Happier Spending. What really matters, she says, is the extent to which our houses facilitate positive social interactions. Living in a place where you naturally bump into your neighbors provides a happiness boost. Also heightening well-being, as stacks of studies found, is exposure to nature. A recent large Canadian study, for example, showed that having 10 or more trees on a block confers a health boost that’s the equivalent of being seven years younger. And so the design of the typical cohousing community, where most of the acreage is devoted to shared green space while pathways and front porches encourage socializing, can be a blueprint for happiness. Katie and Chuck, who have a now 25-year-old daughter, live in Nevada City Cohousing, which is an hour north of California’s capital city of Sacramento. It’s one of more than 50 cohousing communities, or “intentional neighborhoods,” as Katie likes to say, that the couple have designed or consulted on. Nevada City has 34 townhouses on 10 acres, six of which are devoted to open space. There’s an organic veggie garden and chickens, a swimming pool and hot tub. Footpaths lead to the nearby historic town. Residents have community dinners six nights a week. People are free to join or to skip, but everybody has a responsibility to cook a meal once every five weeks. Katie and Chuck usually take part in these group dinners three or four times a week. “Cohousing is a really good life,” Katie says. “What it addresses is that while we’re living closer and closer together, we’ve become a very isolated society. There’s a sense of security and safety, emotionally and physically, that comes from being part of something larger than yourself. You’re surrounded by people you can call on in a time of need. And, there’s much more spontaneity in day-to-day life. You run into people and say, hey, do you want to go hiking on Sunday? It doesn’t take 10 emails and texts.” Living collaboratively in Boulder, Colorado In 2000, Bryan Bowen was part of a team of architects working to design Wild Sage, a cohousing community of 34 townhouses in Boulder, Colorado. Developing a cohousing community takes several years and requires active and collaborative decision-making among its members. “Everybody has a voice and feels heard,” Bryan says. “And, as they’re accomplishing something really cool, the group develops very strong decision-making and conflict-resolution skills that they can use in creating a community once they move in.” By the time Wild Sage was completed 12 years ago, Bryan and his wife, Dale Deegan, then pregnant with their first son, Eli, were among the residents moving in. Eli’s younger brother, Jesse, was actually born in the living room of their home, with the aid of a midwife who’s a member of the community and has helped deliver a half dozen other Wild Sage babies. “I can’t imagine leaving Wild Sage,” Bryan says. “I can’t imagine raising my kids any other way. It’s hard enough as it is. Having the support of an interdependent community makes parenthood so much more interesting and rich.” And it makes for a secure childhood, too. Bryan remembers renting a home in Florida for a family beach vacation when Eli was 3 years old. After they pulled up to the house and unloaded the car, Eli ran outside, saying he was going to explore. He made a loop around the big grassy front yard, then came back inside. “He looks totally confused,” Bryan recalls. “He says, ‘Daddy, where are all the friends?’ That was a moment of epiphany for me. I realized that my kids were growing up with the expectation that wherever you go, there should be a whole bunch of fun, interesting people right outside the door. That’s how the world is for them.” A vertical community in Seattle Grace Kim and her husband, Mike Mariano, are founders and architects of Capitol Hill Urban Cohousing. It’s a compact cohousing community in a dense Seattle neighborhood; there are nine homes and a 1,600-square foot rooftop farm in a newly built five-story building. Grace and Mike, along with their 8-year-old daughter Ella are among the 28 residents—17 adults and 11 kids—who moved in just a few months ago. Like Katie and Chuck, Grace and Mike spent time in Copenhagen studying cohousing communities, thanks to a fellowship Kim received in 2004 from the University of Washington. For Kim, who is Korean-American, the intergenerational bofællesskab was familiar and comforting. “In Korean culture,” she says, “it’s common to have grandparents living with you. They’re an important part of the family. That’s very different from Western culture, where kids don’t have a lot of elders in their lives.” In the cohousing communities that Grace and Mike visited in both Copenhagen and later in the United States, she saw a vibrant alternative. “A 5-year-old would be happy to crawl up into anyone’s lap, whatever their age,” she says. “And there were meaningful relationships among unrelated people across generations. Teenagers were often lingering after dinner, wanting to engage in conversation with us. That’s so unheard of in American society. It really struck me as a healthier way to live through all stages of life. From raising your kids to growing old, the community takes care of a lot of needs without having to turn to outside interventions.” Prolonged group therapy In these first months at Capitol Hill, there have been some conflicts, like the prolonged dispute over what should be served at the thrice-weekly community meals. Residents took positions from demanding meals be vegan to diehard carnivores who wanted to slaughter their own game. In the end, after many sessions that were guided by a consensus-building facilitator, Grace says, “we all recognize that the meals are a big part of building community and we are committed to making meals for each other that are nutritious and delicious.” In practical terms, that means meat can be offered as an additive to a meal but not as the main ingredient. A great deal of energy has been devoted to making these types of group decisions. “Someone once said that cohousing is the most expensive self-help workshop you’ll ever take,” Grace says with a laugh. Still, Capitol Hill’s mix of residents—physicists and computer scientists, a magazine executive, a librarian, husband-and-wife retired teachers who love going for long-distance rides on their tandem bicycle—“have all remarked how living here is better than we could have imagined,” Grace says. “The ease and joy with which gatherings take place is remarkable. I never want to live anywhere else.” Read more: Find Your Tribe Read more: 10 Ways to Build Community Read more: Living on Less to Give More Shelley Levitt, editor at large for Live Happy magazine, is a freelance writer living in Southern California.
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Gifts at Dallas police station

Community Shows Up for Dallas Police

On a recent early morning Friday drive to work, I couldn’t help but question why the streets of Dallas were so empty. I turned on the radio, only to find that the city of Dallas was rocked by a night of terror when a lone gunman killed five police officers. When I got to work I sat in stillness, gathering my thoughts, trying to figure out how best I could support the city’s officers in their time of sadness and despair. Casey Johnson, my colleague at Live Happy, told me that on her drive to work, she passed the Dallas Police Department’s North Central Division and noticed an outpouring of support from the community. Together, we decided to grab Live Happy bracelets and sticky notes with positive sayings and head to the station. As we approached the parking lot, we saw individuals and families of all races and backgrounds coming together to support, honor and acknowledge the officers who were injured or killed the previous night, as well as the officers standing before them. Parents walked up with their children to give the officers hugs, handmade drawings and colorful signs. These small, simple acts of love and kindness brought feelings of joy and gratitude to the officers, as well as the community as a whole. At that moment, I felt grateful to witness first-hand the power of what small acts of kindness can do for other people. Steve Ledbetter, a Dallas Police Department reserve officer with 30 years of experience says, “It’s overwhelming how good it [the support] makes us feel and how much we want to do for this community.” He appreciates the heartfelt, face-to-face messages and gratitude from citizens who smile and say “thank you for your service” or pay for officers’ coffees or meals. He and his wife stopped by a Chili’s after a funeral for one of the five Dallas officers. Steve was in uniform, and when he was ready to pay, their waiter told them their bill was taken care of by the couple sitting behind them. “I stood up and walked to their booth to thank them,” Steve said. “And as soon as I said ‘thank you,’ I felt a tear running down my cheek. I tried to compose myself and told them how grateful Iwas.” The couple responded that it was the least they could do for a member of the Dallas Police. “We created such a bond in our short conversation,” he said, that they plan to meet for lunch again soon. Steve said the department has been overwhelmed with kind, generous acts such as people coming by to say “thank you” and to share food and gifts. A memorial of balloons, stuffed animals, flowers and signs enveloped a DPD squad car outside the downtown police headquarters. “The kindness from everyone’s hearts is really pulling us through this tragic situation,” he says. Alix Schwartz is a graduate student at the University of Southern California School of Social Work. She is an intern for Live Happy.
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Married couple having breakfast and looking bored.

Does Your Relationship Need a Tuneup? [QUIZ]

When we start a new relationship, we often assume things will always be this wonderful. We think if we have a strong connection and shared interests, those things will last over time. However, the reality is that partnerships change: life gets challenging, days get busy and we get wrapped up in day-to-day problems. These normal life circumstances may cause distance in our relationship or may make us feel disconnected from our partner. While we are busy taking care of home, family, friends, work and more, it is important that we make an effort to stay connected to our partner so that we can maintain a relationship that has strength and intimacy over the long term. This quiz will help you evaluate the current health of your romantic connection, and what aspects of the relationship you may need to work on. Choose the answer for each question that best describes how you tend to think, feel or behave in your relationship. 1. My partner and I take time out to do things together as a couple. I almost always do this I sometimes do this I almost never do this 2. I take time to connect during the day, even if it is only for a brief moment. I almost always do this I sometimes do this I almost never do this 3. I tell my partner that I love him/her. I almost always do this I sometimes do this I almost never do this 4. My partner and I engage in loving acts towards one another, even if they are small. I almost always do this I sometimes do this I almost never do this 5. I make necessary sacrifices to improve my relationship. I almost always do this I sometimes do this I almost never do this 6. I take time out to listen to my partner and really hear what he or she is trying to say. I almost always do this I sometimes do this I almost never do this 7. I notice when my partner is challenged or struggling, and I ask if I can help. I almost always do this I sometimes do this I almost never do this 8. I make an effort to find new ways to bond with my partner. I almost always do this I sometimes do this I almost never do this 9. If something is not going well in my relationship, I work toward improving the situation. I almost always do this I sometimes do this I almost never do this 10. When my partner and I are not getting along, I attempt to communicate in an effective way to try to resolve things. I almost always do this I sometimes do this I almost never do this 11. I try to do kind things for my partner on a regular basis. I almost always do this I sometimes do this I almost never do this 12. I spend time planning how to make my partnership better for the future. I almost always do this I sometimes do this I almost never do this 13. I make an effort to build closeness with my partner. I almost always do this I sometimes do this I almost never do this Read more: 7 Keys to a Happy Relationship 14. I plan date nights for us to spend time as a couple. I almost always do this I sometimes do this I almost never do this 15. I specifically ask my partner questions about how he or she is feeling or how his or her day went. I almost always do this I sometimes do this I almost never do this 16. My partner and I laugh together. I almost always do this I sometimes do this I almost never do this 17. I celebrate my partner's successes and I am a shoulder to lean on when my partner experiences failures. I almost always do this I sometimes do this I almost never do this 18. I plan adventurous and spontaneous activities to make things more interesting. I almost always do this I sometimes do this I almost never do this 19. I make an effort to be flirty or romantic. I almost always do this I sometimes do this I almost never do this 20. I try to make our conversations interesting and engaging. I almost always do this I sometimes do this I almost never do this Healthy, happy, strong connected relationships take time, energy and effort to remain successful. While it is completely normal to be impacted by life and its stressors, we need to make sure that we are investing in our important relationships. Read more: What's Your Communication Style? Score the quiz: If most of your answers were A: You generally feel connected to your partner and you work hard, using your skills to create a stronger connection. Many relationships do not have a strong level of connectedness, and those that do often struggle to keep it going. So keep up the good work, and continue to reassess yourself in this area. If most of your answers were B: You are like many couples who have moments of connection and moments of distance. Ask yourself if this is an isolated period of time or if this is something that has been going on long-term. If you believe that this is an isolated incident, you still need to put in some effort to reconnect and discuss repairing what led to this level of disconnection. If you feel it has been a long-term issue, you should sit down with your partner and discuss strategies to improve communication and intimacy. Make sure you are spending time together and focusing on making your relationship happy for the long term. If most of your answers were C: You appear to be feeling disconnected from your partner, and perhaps because of that, you or your partner are putting in too little effort to make things better. Ask yourself if there is one particular incident or issue that is causing the distance. If so, what can you do to work on that issue while also engaging in connecting with your partner on a deeper level? If there isn’t one particular issue and this has been an ongoing problem, it may be a good idea for you to communicate this to your partner and seek professional help or counseling. Make a greater effort to use connection skills and to find ways to feel closer to your partner. A professional couples’ therapist will give you tools and techniques to help do this. Read Stacy Kaiser's companion piece: 4 Ways to Reignite the Spark and Reconnect With Your Partner
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American flag and a pair of boxing gloves.

5 Tips to Survive the 2016 Election

All you have to do is turn on the news, go to social media, or start talking with a friend and it’s clear that this election season has taken a toll. Without doubt, the contest between Hillary Clinton and Donald Trump is the most contentious and polarizing of our lifetimes. Many of my friends and clients have talked to me about the tension and stress they have experienced when dealing with a friend or loved one who is rooting for the "other side" to win. But this election will soon be over, and our relationships—we hope—will last a lifetime. So, how do we maintain healthy and happy relationships when we may disagree strongly about something as important as who should become the next president of the United States? Here is my advice: 1. Make your relationship more important than being right When disagreements like this occur, it is important to remind yourself that your close relationship matters more than any election result or political point of view. Proceed with conversations cautiously and respectfully and do not let tempers run high. (If, on the other hand, your disagreement is with a total stranger on Facebook, feel free to Hide or Unfriend them.) 2. Agree to disagree Sometimes no matter how close you are with a person or how much you have in common, there are simply some issues you will not agree on. If you have tried to find common ground and it is not working, tell yourselves you will have to agree to disagree. That does not mean you have to stop having conversations about the topic, it just means that when you talk, you keep in mind that the two of you will likely never agree, and that is okay. 3. Put yourself in the other person's shoes Keep in mind that opinions and values are based on thoughts and experiences. Take a moment to ask yourself why it is that your loved one might be thinking or feeling this way. This does not mean you have to change your perspective, it just means that you try to develop an understanding of why he or she might hold certain beliefs. 4. Remember what is positive about your relationship If your disagreement is with your partner, remind yourself about the issues, personality traits and activities that the two of you have in common. In all likelihood, the two of you have shared some values or beliefs or you never would be as close as you are. Try to focus on those. If you are really angry or questioning your ability to continue a relationship with this person, attempt to remember the things you like about him or her and see if those qualities outweigh your political discrepancies. 5. Win or lose, do it graciously If your candidate or political issue has won, it is important not to brag or gloat. It will only antagonize people. Reserve your celebrating for people who will celebrate with you. If your candidate has lost, do your best not to burden a person who is happy about the results with your sadness or frustration. Instead, surround yourself with people who feel the way you do so that you can comfort and support one another. If you would like to take an action step, get involved in politics or political issues so that you can do what you can to make a difference in future elections. The five stages of grief (denial, anger, bargaining, depression and acceptance) are not reserved just for loss of a loved one. These feelings can still happen even after a disappointing election season. If you find yourself experiencing any or all of these, it is completely normal. Should you find your emotions to be too intense or detrimental, seek professional help. Elections, laws and political offices are all very important to our personal lives and our country. However, we cannot lose sight of the fact that our personal relationships are important as well—even if we sometimes disagree. Stacy Kaiser is an editor-at-large for Live Happy and a licensed clinical therapist in Southern California.
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Young woman looking at her phone with irritated look on her face.

Is Facebook Making Us More Jealous?

A friend posts a picture of himself standing in the front row of the Adele concert. Do you feel happy for him? Or are you instantly gripped with a sense of jealousy? If you leaned toward jealousy, you are not alone. Envy has been around since the beginning of time, and it’s something all of us have felt at one time another. Whether it’s over a friend’s new car or a co-worker’s promotion, none of us are completely immune to twinges of jealousy. But while jealousy has been around long before social media, there’s no question that Facebook, Instagram and the like have created new ways to exploit and trigger our envious side. Jealousy is a normal human emotion, and we may never be able to stop feeling it,” says Richard W. Sears, Ph.D., director of the Center for Clinical Mindfulness & Meditation in Cincinnati. “However, if we ruminate about it, it tends to grow and grow.” The growth of envy online That growth of envy or jealousy triggered by our ever-expanding digital world has become the subject of research papers and psychology dissertations in recent years. “Since jealousy is about social comparison, modern technology makes this easier,” Richard explains. For example, he says, if you have 700 Facebook friends, and each one of them only does one great thing once a year, you’re still getting an average of two reminders every day of how wonderful someone else’s life is. Society raises most of us to be competitive, [so] our feelings can get very confused about the success of others, especially if we don’t feel successful.” The phenomenon has even led to the coining of a new word, “frenvy,” which is used to describe that mixed bag of emotions you feel when a friend has good—no, make that great—news. Your initial reaction of happiness may be mixed with a sinking feeling of envy. Yes, you’re happy their dreams are coming true, but it also shines a light back on your own inadequacies, real or imagined. In the study Envy on Facebook: A Hidden Threat to User’s Life Satisfaction?, German researchers found that social-network use triggered envy among users, with the biggest sources of jealousy being the happiness of others, the way other people spend their vacations and the way they socialize. “Jealousy comes about by comparing how you are at this moment to other people at other times,” Richard says. “It sparks dissatisfaction with yourself, which may take the form of anger at others for what they have. There’s no end to jealousy—no matter what you do or have, someone else in the world will have more than you.” And for a good reminder of that, we need look no further than our Facebook feed. Read more on this subject: Living for Likes Turning the tables What makes envy so troublesome is that it changes how we feel about ourselves. “Consciously, envy is so painful because it is based in a feeling of deprivation,” writes Jennifer Kunst, Ph.D., on Psychologytoday.com, citing depression, anxiety, low self-esteem and poor body image among its many effects. While we may not always be able to stop that initial feeling of envy that occurs from seeing the post of your friend’s exotic vacation or brand new home, Richard suggests these conscious ways to turn those feelings around: 1. Wish your friends well “Write a positive response [to their post], like ‘That’s awesome!’” he suggests. “Even if we feel jealous, we can wish our friends well when something good happens to them.” 2. Put the situation in perspective We all have successes, and each person’s success and happiness contributes to a happier planet overall. “If good things are happening to them, they will be happier and there will be less chaos and disharmony in the world.” 3. Use mindfulness Mindfulness is about living in the moment and not getting caught up in comparisons. “When you are constantly comparing this moment to some other time and some other place, it means you are living in your head and not in your own life,” Richard says. “No matter what is going on for other people, you can practice bringing your attention into this moment, into what you are doing right now.” 4. Turn envy into inspiration Instead of looking at what others have that you don’t, think about what you truly want – and what you can do to reach those aspirations. “If we really want to change something in our lives,” Richard says, “spending all our time worrying about other people will not help make that change happen. Read more on this subject: Is Everyone Having Fun Without Me? Paula Felps is the Science Editor for Live Happy magazine.
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Phil and Joann Gulley have embraced a simpler life.

Living on Less to Give More

The SUV turning into Phil Gulley’s Danville, Indiana, driveway was huge. Bright, shiny and fresh off the assembly line in neighboring Oakville, the SUV—with Phil’s friend Jerry at the wheel—could haul an entire indoor under-10 girls soccer team to the school gym, seven guys to shoot hoops at the town hall, or Phil, his wife, and two sets of in-laws over the river and through the snow to a community Christmas gathering. What’s more, the SUV was safe as a tank and could haul both neighbors and bean dip to a church potluck anywhere in four counties—not an insignificant factor since Phil is a Quaker pastor. “We should get one,” he announced to his wife, Joann, after Jerry had left. “They’re only $40,000.” Joann’s reaction—“That’s the worst idea I’ve ever heard!” as Phil recalls her saying—was direct and to the point. Their little Toyota had only 120,000 miles on it. And what about the commitment they’d made to one another to live on less so they’d have more to share with those who needed a helping hand? Years ago, Phil and Joann chose a lifestyle that would allow them to do it. And it wasn’t because, as a pastor, Phil had to walk the talk. It was because sharing what they had was who they were. It made them happy. Not that either one had recognized that right off. “When we first got married, we never had much extra,” Phil explains. But then he began to write books based on the small-town antics of a Quaker church’s members and the faithful pastor who tried to keep them all out of trouble, and things changed. Book reviewers raved about his work, the books became best-sellers, and Phil and Joann were stunned when the first royalty check arrived in the mail from his publisher. Unfortunately, neither Phil nor Joann were accustomed to handling much money. “When that first check came, we just kind of blew through it,” Phil admits ruefully. “Three months later, we looked at each other and were just sick about it. We felt like we’d eaten too much junk food.” They quickly realized that they’d stumbled onto the wrong path. So they took a step back, returned to a simpler lifestyle, vowed to one another that they’d stick to it, and were amazed to find that sharing the money from Phil’s royalties with others made them happier than spending it on a brand new computer that did everything but make coffee. “We found that generosity gives us joy,” Phil says. An emerging trend We Americans are a generous lot: Individuals gave more than $264 billion to charity last year alone. It’s a mind-boggling sum, particularly when you realize that it’s not easy for a lot of us to find even an extra $10 for those who need help. But as Phil points out, “Philanthropy and generosity are not the purview of the wealthy. Even the poorest among us are given opportunities to be generous.” How do we manage to give so much? At least part of the answer is that Phil and Joann are not the only two people on the planet who are driving secondhand cars so they can save a few extra dollars to share with others. In fact, they may actually be on the leading edge of an emerging trend, says Keith Curtis, who chairs Giving USA, the nonprofit research group that tracks charitable giving in the United States and gives donors, nonprofits and professional fundraisers the hard data they need to function. “There’s no data yet, but we see it every day,” Keith says. “Once they’ve taken care of their kids, people want to give back and make their community a better place. They know people have needs and they want to help. They want to make a difference.” Shawn Landres, Ph.D., co-founder of Jumpstart, a Los Angeles think tank known for its research into charitable giving, says that Keith’s comments resonate. “We don’t have the data,” agrees Shawn, “but we do know that there are people with resources who are now choosing to give to a charity rather than buy that extra boat or that $5,000 case of Champagne. “There’s also a generational style that has people choosing to live more intentionally,” he adds. “They’re no longer doing the pledged giving that our parents did.” Instead, Shawn says, they’re doing things like crowd-funding or forming a “giving circle,” in which one person will, instead of writing a single check for $100, bring together a group of friends, neighbors, co-workers and the like to collectively write a check for $1,000. Hardwired to give One of the things that encourages us to reach into our pockets to help others is that we are hardwired to give. Northwestern University professor Jordan Grafman, Ph.D., was one of the first researchers to investigate the relationship between the brain and giving. In a study that appeared in Proceedings of the National Academy of Sciences in 2006, Jordan conducted brain imaging studies that demonstrated that giving activates parts of the brain rich with receptors for the feel-good neuropeptide oxytocin—the same chemical that’s associated with the warm glow of happiness we get from food and sex. But there is one caveat. “Context matters,” Jordan says. If you give simply to get something back—increase your social status, look good to your friends or impress your boss, for example—then imaging studies show that you’re just going to feel a flicker of that warm, happy glow rather than a full blast of over-the-top joy. Individuals make up the lion’s share of charitable contributions,” says Una Osili, Ph.D., director of research at the Indiana University Lilly Family School of Philanthropy in Indianapolis. “They account for 71 percent of all giving.” If giving causes you to have to sacrifice something, however, whether it’s the ability to buy a latte every morning on the way to work or the opportunity to see a new film with friends, then brain studies show that you’ll get the full blast. Now chief of neuroscience at the Rehabilitation Institute of Chicago, Jordan explains that, “When you give something at a cost to yourself, that’s when you really get a big effect.” A landmark study at the University of Oregon, published in 2007 in Science magazine, backs Jordan up. Researchers there gave 19 students $100 each and told them that any money left over at the end of the study was theirs to keep. The students were then wired up to an fMRI imaging machine as they watched a computer program. The program told them about a food bank that needed money, and then randomly did a number of things with the cash in the students’ online “accounts.” Some students watched as their money was given to the food bank. Others were given the opportunity to donate to the food bank—the choice was theirs. Still others saw extra money suddenly appear in their accounts. The brain scans’ results were astounding. The givers—whether or not they had donated their money voluntarily—were happier than those who received the gifts of cash. The “pleasure zones” in the charitable students’ brains “lit up,” as the Science article explained. But how much giving does it take to get that happy buzz? To find out, for a study published in a 2008 article in Science, researcher Lara Aknin, Ph.D., from the University of British Columbia (she is now at Simon Fraser University in British Columbia) cruised the city streets of Vancouver with a box of envelopes. She approached people at random and asked them to be part of an experiment. If they agreed, she asked them to rate their happiness that day, then got their phone numbers and gave them one of the envelopes. In the envelope was either a $5 or $20 bill, plus a note. For some of the study participants, the note said, “Please spend this [amount] today before 5 p.m. on a gift for yourself or for any of your expenses.” For others in the study, the note said: “Please spend this [amount] today before 5 p.m. on a gift for someone else or a donation to charity.” That evening Lara contacted each person who had accepted an envelope, asked them how happy they were and how they’d spent their money. The result? Not only did those who had spent their money on others feel far happier than those who had spent it on themselves, but it really didn’t matter whether someone had spent $5 or $20. Those who gave away $5 were just as happy as those who gave away $20. The benefits of a giving life Aside from the sheer joy of giving in the moment, making a commitment to living on less to give more as a daily practice in your life can extend that joy—and bring a few unexpected benefits. Steve Cleaver, a yoga instructor and the school coordinator at Richmond Friends School in Richmond, Indiana, knows this firsthand. Steve grew up as one of five kids on a farm, then went to college and grad school. But as he went from a house to school to an apartment, to another house, he began to feel as though his life was cluttered up by stuff. According to Giving USA's Annual Report on Philanthropy for 2015 (the most recent data available): $264.58 billion in charitable contributions comes from individuals, $58.46 billion from foundations, $31.76 billion from bequests and $18.45 billion from corporations.” So when he took a job at a yoga retreat center, he also took it as an opportunity to give things away that he didn’t use. And that was an eye-opener. “I began to look at what I had and what I bought in a new way,” he explains. “I’d grown up without a lot, and I struggled for a long time with the idea that having things was the way to go. I just felt I had to buy, buy, buy. “When I began to give it all away, however, I found that if I can live on less, I worry about less. I don’t have to worry about getting stuff, and I don’t have to worry about maintaining it. I also found that living on less gave me a sense of security,” he adds. “It’s like backpacking. You know you have everything you really need right on your back.” Now, instead of focusing on what he’s going to buy, Steve focuses on what he’s going to give—primarily to local artists, dancers, musicians, writers, filmmakers and designers through the online crowd-funding sites Kickstarter and Indiegogo. “I found that I’d rather invest in people than in things I don’t really need,” Steve explains. “That’s what makes me happy.” That kind of giving is something that resonates with Philadelphia conference planner Susan Lee Barton. Susan Lee has had a lifelong love of nonprofit organizations that actively lift people up and try to make the world a better place. Some of the groups she’s supported over the years share conflict management skills in Africa, develop reconciliation initiatives in Indonesia and offer workshops on alternatives to violence in Colombia. But finding the money to support these groups wasn’t always easy. “For a big part of my life I had been trying to increase what I gave to nonprofit organizations like these, but I was having trouble doing it,” Susan Lee says. Fortunately, while she was working at Right Sharing of World Resources, an organization that lends small amounts of money to women in Kenya, Sierra Leone and south India so they can launch small businesses that fit the markets available in their local economy, she had a conversation with co-worker Bob Barnes. “Bob challenged me to think about my possessions, how they affected me, and how they affected my relationship with God,” recalls Susan Lee, who takes her faith seriously. She did as Bob suggested, and was eventually led to make two serious changes in how she lived. The first was to give up her car, the cost of which had put her into debt. And the second was to move from an apartment into an interfaith community that shared a house in Philadelphia. Those two decisions single-handedly erased her debt and enabled her to increase her donations to the nonprofits whose work she so loves. But they also had a couple of unexpected benefits: All the walking she does without a car have made her a healthier woman, and living in community with others—a community in which people gather for morning worship, shared dinners, workshops, work parties and celebrations—has brought her unexpected joy. Joy, health, freedom, a simpler life, a sense of security and a loving community—living on less to give more to others may actually be the gift you give yourself.
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Two people warming their feet in front of a cozy fire.

3 Happiness Hacks to Savor the Holiday Season

Buy the groceries! Prep the turkey! Set the table! In the midst of the scurry to get ready for Thanksgiving, sometimes it can be difficult to just enjoy the moment with friends and family. It might be time to try something different this year (and no, I’m not talking about a new cranberry recipe). Start the Thanksgiving season with an intention to savor even the little moments—a practice that boosts your happiness levels, reduces stress and helps you navigate negative emotions that might surface when your family gathers together. 1. Develop a taste for savoring The Latin root of the word savor literally means “to taste,” so Thanksgiving is the perfect time to try out this positive habit. In the same way that you might enjoy your favorite smoked turkey dish or sweet potato casserole covered in toasted marshmallows (mmmm…), savoring involves pausing to appreciate the sights, sounds, smells and feelings around you. Do you feel crispness in the air as leaves fall to the sidewalk? Do you hear laughter ringing in the background as you step into the kitchen? What was the funniest thing someone said at the dinner table? What memories does the hum of a football game evoke in you? Practice the art of savoring now, so that you can train your brain to savor even in the midst of stressful, hectic or challenging times. Read more: The Science of Savoring 2. Find connection amid distraction Savoring is about being present and conscious in the moment, which we all know can be a challenge amid the numerous distractions in our lives. For many families, Thanksgiving is a special time of year when multiple generations gather around a table for a communal experience. However, all too often, technology eclipses these moments of connection. Yes, teens struggle with tech addiction, but so do many adults. We use tech as a buffer for awkward conversation or even an escape from unsavory obligations (anyone want to wash dishes?). 3. Use technology wisely Over the last year, I’ve spent a significant amount of time researching and interviewing people for my book The Future of Happiness (coming in April 2017) to glean the best strategies for tackling tech addiction and the modern digital divide. I surmised that the happiest individuals would be those who completely unplugged and instead spent hours meditating by candlelight. I couldn’t have been more wrong. Rather, the people who experienced the greatest levels of well-being in the digital era were those who were most conscious and thoughtful about when, where, why and how they use technology. In fact, many times they used technology to fuel their happiness and boost their ability to savor experiences. Read more: 3 Secrets to Happiness This Holiday Season Consider these practical ideas for using technology to help you savor the holiday season: Look through old family photos together, either in scrapbooks or by going through pictures on Shutterfly, Google Photos or Instagram. Read through your gratitude journal from the past year, or start a new journal on the Gratitude Journal app. Lead your family in a one-minute (or longer!) meditation before dinner using the Headspace or another meditation app. Use the Remindfulness app to get gentle reminders in your day to stay mindful amid the hustle and bustle. Write down a list of memorable phrases from dinner on Evernote and send an automatic reminder to yourself for next year to relive the memory. While your food is settling after dinner, engage your family in a hilarious game of charades using Ellen Degeneres’ app HeadsUp, which is fun for all ages. Amy Blankson, aka the ‘Happy Tech Girl,’ is on a quest to find strategies to help individuals balance productivity and well-being in the digital era. Amy, with her brother Shawn Achor, co-founded GoodThink, which brings the principles of positive psychology to life and works with organizations such as Google, NASA and the US Army. Her upcoming book is called The Future of Happiness: 5 Modern Strategies for Balancing Productivity and Well-being in the Digital Era (April 2017).
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Woman boxing in a gym, gloved hand striking straight into the camera.

Face Failure Head On With These Essential Tools

I’ve been afraid of one thing my whole life: Failure. Whenever I think I might fail at something, my body launches into a full-blown panic attack. My heart races, my breath quickens, I can’t get enough air to my lungs and I’m sure I’m going to die. My reaction may sound a bit extreme, but fear of failure plagues all of us at one time or another. Perhaps you’re afraid to love after the last break up. Perhaps you’re afraid to ask for a promotion again after being rejected. Everything worth having comes with the risk of failure. And so we hold ourselves back. Maybe it’s easier to live alone than risk a broken heart, or to stay in the cushy job you hate than risk failing at a more challenging job you would really love. But to live a full, happy life, you must take that risk. The key is to know that you can recover from failure. If you know how to handle it, failure can even be your friend. The perfect child My failure anxiety started young. I am the youngest of three siblings, and my parents pinned a lot of their hopes and expectations on me to achieve: pressure to get perfect grades, have lots of friends—to be the best at everything. And when I wasn’t perfect, I would quit and pretend I didn’t care. I couldn’t let anyone find out how imperfect I was. So I avoided my dreams in order to avoid the possibility of failure. In my 20s, I knew I wanted to be a writer, speaker and coach. When a top Los Angeles literary agent rejected my first manuscript, I was crestfallen. For the next five years, I barely wrote a word and continued in my unhappy corporate career. Self-hatred and denial set in. Read more: Moving Past Perfection Breaking free of fear I tried to convince myself that life was fine, but my body knew better. I experienced migraines and severe depression. Every month, I begged my psychiatrist for more medication. And though I was a healthy 34-year-old, I came down with shingles. Something had to change. My mother told me to use my failure as fuel. I made a list of every regret, dream, fear—everything I wished I had done but hadn’t and began doing them one by one. I traveled the world alone, bought a boat, ran a marathon, and eventually went to graduate school. Failure is the precursor to success I have failed many times since making that list. When I first applied to graduate school, I was rejected from every single program. When I held my first group coaching program, no one signed up. And guess how many signed up for the second one? Zero again! I crawled into bed crying and swore I would never try again. But I did try again a month later, that third time, three people signed up. Now, I regularly get more than a dozen women signing up for each coaching retreat. Read more: Show Up and Succeed Fuel for growth Humans are resilient. Think of how many times you failed to walk as a toddler before you got it right. That resilience is still inside you. The question isn’t if you’ll fail, but what you will do with that experience. Will you shrivel up and hide? Or will you stand tall in your effort, gain wisdom from your failure, and get back out there to accomplish your goal? The latter is called “grit.” University of Pennsylvania professor Angela Duckworth defines grit as passion and perseverance toward a long-term goal. Her research suggests that the grittier you are, the more successful you will be. So next time failure (or fear of it) rears its ugly head and you want to hide, try this instead: 1. Acceptance Venting, denial and self-blame in the face of failure can lead to a sense of powerlessness and something called “learned helplessness,” which is closely linked to depression. But according to positive psychology founder Martin Seligman, Ph.D., you can also choose to learn optimism. When you fail, you can see it as temporary, isolated and opportunity for growth. To fail and come back again—that is strength! We all fail and most of us feel ashamed when we do. The sooner you accept this human truth with kindness and self-compassion, the happier you’ll be. Research from NYU’s School of Medicine shows that acceptance, versus suppression, reduces anxiety and suffering. Plus, research from 2014 shows that self-compassion can improve resilience, optimism, and self-efficacy. Accept that you’ll never be perfect. Rather, laugh at yourself for wanting to be perfect and move on. 2. Positive reframing Too often, our lesson from failure is not to try again. That holds us back from love, purpose and joy. Instead, reframe failure as an opportunity to learn new skills, enhance creativity, and become a better problem-solver. Find the nugget of wisdom, strength or courage in your failure and apply it to the next opportunity. Then get back on track and focus on your long-term goals. ­­­­ 3. Stay focused on the long-term goal All successful people have one thing in common: Failure. Think about Apple’s original MacIntosh, or times when Michael Jordan missed the game-winning shot. If Steve Jobs or Michael or J.K. Rowling had given up easily, we wouldn’t be able to enjoy their eventual colossal successes. When you fail, step back from the momentary challenge and remember the bigger prize. Angela Duckworth’s research found that achieving difficult goals requires sustained focus over time. 4. Take a risk! It’s simple enough: You won’t get anything unless you try. Start with something small. Let yourself fail. Do it again and again until you succeed. Let that small success be fuel to try something a bit bigger. The more you overcome fear of failure, the more motivated you will be. And if you need help getting over fear and going for your dream, get support. Hire a coach or join a support group that will help you identify the base of your fear and motivate you to move forward. You deserve to live fully. You deserve to thrive! I wish I could tell you that failure no longer scares me—quite the opposite. I’m afraid every single day. I just know what to do with it now: Be compassionate with myself. Laugh with myself. Gain wisdom from the failure. Reframe it as fuel. And try again. Read more by Carin Rockind: Nothing Compares to You 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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