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Be Happy in this Short Life

Bhutan, a tiny Buddhist kingdom in the eastern Himalayas, has gained international recognition for its concept of “Gross National Happiness,” an alternative to the gross domestic product as a measurement of a country’s standing. Created in the 1970s by the fourth king of Bhutan, who said he was more concerned with the well-being of Bhutan citizens than the country’s economy, the concept has been studied and adopted by other countries.Official language: DzongkhaLife expectancy: 68.98 yearsHappiness claim to fame:Developed the Gross National Happiness Index, which uses several indicators, including socio-economic development, environmental conservation, preservation and promotion of culture, and governance to measure the overall happiness of its residents.The concept of time is suspended as you enter the circumambulatory pilgrim stream at the National Memorial Chorten in Thimphu, Bhutan. The monument is a daily touchstone for worshippers in the capital city; Mahayana Buddhism is the state religion here. The clang of a giant, wobbly prayer wheel bell rhythmically punctuates an explosive clap of pigeon wings. Pilgrims shuffle over cobblestone, whispering mantras while handling long strands of mala beads.Practice of the MindInside the chorten’s Tshokhang, or ritual hall, Lama Namgay, a senior monk, sits cross-legged in a darkened corner, his broad shoulders draped in the folds of his maroon and saffron robe.“To realize happiness, I had to meditate,” he says in his native Dzongkha through an interpreter. “That is when I found the nature of true contentment. “For me, happiness is achieved by calming the mind and freeing oneself of desires.”He was 7 years old when he joined the monastery body and continued with a decade of study and meditation training at Tango Buddhist College. He refers to a stint where he spent three years, three months, three weeks, and three days in complete meditative seclusion as the most satisfying and content period of his life.Click here to read more about the culture of Bhutan.Now, as a learned monk, he teaches novice monks, performs rituals for Bhutanese pilgrims and oversees daily operations at the National Memorial Chorten, a monument dedicated to the memory of Jigme Dorji Wangchuck, the third king of Bhutan.“To live this life, you often want more,” he says. “You want more cars, more houses. There is the feeling that the more materials you possess will lead you to happiness. Everything is impermanent. Once born, we have to die. It is a short duration. So, to dissolve your desires is very important. Train your mind and it will change your life.”To achieve more peace and well-being, Lama Namgay plans to retire from serving the monastery body and relocate to a remote place in the mountains to further immerse himself in meditation.Practice of the BodyIn the Paro Valley, an alloy-steel arrow whizzes 450 feet through the air. It just misses the target and punctures a haystack wall in a puff of dust. Seconds later, another arrow pierces a white wooden plank, inches shy of the bull’s-eye. A handful of men in knee-high socks erupt into cheers and begin to dance in slow circles, their bows lifted high in the air.Dorji is a native of Wangdi, in central Bhutan, and works as a tourist guide. As a boy collecting firewood in the forest, Dorji would take along his traditional bamboo bow and arrows. He has now graduated to an alloy-steel bow and takes great pride in the national sport of the Kingdom.“There is a feeling shared among all of us who compete that we are preserving our traditional culture. That brings me great happiness, as it keeps me connected to something that goes deeper than the sport itself,” Dorji says. “And to win the match is seen as an auspicious sign for the year to come!”Click here toread more about the archery of of Bhutan.Dorji explains that archery offers fierce competition, but it is also just good, clean fun. Tournaments require sustained physical strength and can often last eight hours. Dorji often practices at Changlimethang, the National Archery Stadium in Thimphu.“There is a focus that we must bring to these matches, but at the same time it is a form of tension relief,” he says. “It is a means of driving away the emotional stress that comes with our daily lives.”For Dorji, the sport seems to be the remedy. “From my perception, there is no real choice but to be happy in this short life. To be born into this human life, we have time to practice, to enjoy. The choice is in our hands.”Click here to read more about happiness around the world.

Lifestyle

Great Danes

Denmark is consistently ranked in the top of international happiness studies. A strong civil society, good work-life balance and a high level of social security (such as free health care and generous unemployment benefits) are often cited as reasons for its extraordinary happiness.Official language: DanishLife expectancy: 79.09 yearsHappiness claim to fame: Ranked No. 1 in the “World Happiness Report”What is happiness? It depends on who you ask, of course, but the Danes seem to have it figured out. According to yearly worldwide surveys dating to the mid-1970s, Denmark is consistently voted the happiest country in the world.It makes sense. This is the country that invented Legos. Its icon is a little mermaid. There’s even a pastry named after them. But breakfast goodies aside, Denmark’s penchant for happiness is rooted in its societal and political structure. The country has one of the highest income tax rates in the world, but this ensures a “cradle-to-grave safety net,” as The New York Times described it.Denmark’s key happiness variables are both quantifiable (free health care and university education) and less so—inherent trust in others. It’s not uncommon for doors to remain unlocked, particularly amid the quietly grazing cows of the countryside. There’s another important factor to happiness: health. PiaNorup Eriksen is a doctor, the health director at Kurhotel Skodborg, a wellness retreat and spa hotel north of Copenhagen, and the founder of My Life, a unique consulting company that works with professionals, exploring how health and wellbeing affects work capacity and performance.The well-being doctorFor Pia, “a healthy body and mind is a source of daily happiness,” and she practices what she preaches: She’s a certified aerobics instructor and formerly trained in triathlons at the Copenhagen Triathlon Club. Pia explains her career trajectory:“I love my education, although I am using it differently than other doctors. I have chosen preventive medicine as my specialty, and I enjoy the meaningfulness of helping people not to become sick. It’s a great intellectual challenge, but more so a psychological one, to understand the mechanisms of creating health. I think the body is a picture of our mindset.”Self-reliance and happinessOf course, a happy life is rarely just that. For many, a rosy existence directly correlates to how tough the challenges were to get there. Pia knows this well, having pursued a lifelong goal of launching her own company. Is she more or less happy than those around her? “Tough question—probably a bit of both. I have chosen a career as self-employed, which gives me freedom. Freedom is absolutely essential for my happiness. The backside of this is lots of hard work and the constant feeling of being fully responsible for everything regarding the success and failure of the company and therefore my personal finances.This can be very stressful. Especially in a country like Denmark, where very few people are self-employed and the society is simply not built to support small entrepreneurial initiatives.” That said, Pia says she fully agrees that Denmark deserves its badge for happiest country in the world. “We’re a small and very privileged country.”Nature = happinessAlso, she says, “since Danes haven’t experienced big disasters or war or likewise, we simply don’t expect it and sometimes act a bit spoiled.” Something else that may spoil the Danes? The views out the window. Sometimes happiness is rolling green hills glowing under the northern lights, with glimpses of the wild Baltic Sea beyond. How does the surrounding environment contribute to Pia’s happiness? “I live close to the ocean, which is fantastic. It means that I can walk out the door and have the ocean five minutes away, and the forest five minutes in the other direction. I truly enjoy our house. It is a log cabin which gives us the feeling of being in sync with nature.”"Start giving"In the end, Pia’s advice for a happy life is simple: “Find your life purpose, and start giving. Giving and being generous with all you have to give is a great way of becoming happier. Give attention, full presence, compliments, help, care, gifts and surprises. Giving is probably the single one thing that makes me feel happy most effectively, and that would be my advice to others.”Click here to read more about happiness around the world.

Lifestyle

Happiness Is Just Around the Corner

Costa Rica typically ranks high on indexes that measure happiness, and much of that is attributed to a high life expectancy and high levels of general well-being. In other words, they enjoy their lives overall. Research by the Greater Good Science Center in Berkeley, California, also found that Costa Ricans are less lonely and rank high in the area of social connection, which research shows is important for overall happiness.Official language: SpanishLife expectancy: 78.23 yearsHappiness claim to fame: Ranked No. 1 by the Happy Planet IndexCarlos Arias admits that happiness is easy to find in his country. Living in Costa Rica’s capital city of San Jose, he and his wife, Carla Araya, and 5-year-old son, Juan Jose, enjoy all the elements that make the area a magnet for vacationers and retirees from around the world. Four months out of the year, their country is blessed with clear blue skies and a cool breeze. The rest of the time, rain falls every day after 1 p.m. Fresh fruit is abundant and available yearr-ound, and the tropical warm water beaches are a constant attraction. But what makes the country even more appealing, Carlos believes, is that Costa Rica does not have a military presence.A land of peace“We are a happy country because we don’t know what it is to lose millions of people in a war. We have no army,” Carlos says. “Our happiness is easier to achieve because we are easily amazed, and maybe that has to do with the fact that we haven’t suffered any big wars, like the rest of the countries in our continent.”Carlos and Carla have known each other since they were teenagers, and married six years ago. They grew up in Desamparados, a low-income neighborhood in San José, but moved to Curridabat, a neighborhood considered by Costa Ricans to be much nicer and safer, a few years ago. The freedom to move from one social class to another and having friends with different social and economic backgrounds is part of what makes Costa Rica so special, Carlos says. “We live happily without those differences.”Weathering the stormsTheir longtime relationship is a big source of their happiness; together they have weathered storms common to any couple and have grown into adults together. They appreciate what they have learned through their struggles. “You need to go through tough times to realize that happiness is just around the corner,” Carlos says.Today, Carla works as an elementary schoolteacher, and finds it fulfilling to see her former students get into college. In addition to working as a creative director in an agency, Carlos also owns Tuanix, an online extreme sports magazine. The freedom and flexibility he enjoys as an entrepreneur further adds to his overall life satisfaction.Do what you loveThe magazine covers something he loves—extreme sports—and he also finds it gratifying to help unknown athletes get exposure while following his passion. “Another key element to being happy is doing what you love; I don’t see myself working in an office eight hours a day and wearing a tie,” Carlos says. “I love what I do. I don’t do it because I have to, I do it because I like to.”Click here to read more about following your passion.Stay curious and surprised by lifeCarlos and Carla emphasize that part of staying happy comes from never losing the ability to be surprised by the little things in life. They also perceive difficult times as a way to be reminded that happiness is about overcoming the challenges and working hard to get what you want. They have improved their own personal economy through hard work, and today their life is rich with family and friends. For them, that is plenty.“What we have, we have achieved with a lot of effort,” Carla says. “Right now we have everything we need.”Click here to read more about happiness around the world.

Practice

Happiness Around the World

Abandoned as an infant on the streets of Calcutta, India, Jayme Illien was taken to Mother Teresa’s International Mission of Hope orphanage. There, by chance, someone knew of a woman in the United States desperately wanting to adopt a child.“My adopted mother got a call on her 45th birthday saying, ‘We have a baby for you,’ ” he says. Anna Belle Illien not only adopted Jayme, but after experiencing the challenges of the process firsthand also founded Illien Adoptions International, a nonprofit that has helped thousands of American parents navigate the international adoption process.“What I saw as I traveled with her were thousands of children (in orphanages) who were just like me,” says Jayme, who is now an adviser to the United Nations and founder of Illien GlobalPublic Benefit Corporation, which works with business, governments and different segments of society to promote a message of happiness. “I realized how fortunate I was, and that became my inspiration to do something about it….I felt a responsibility to do something with what I’ve been given.”His mission, he realized, was to share what he believes to be the purpose of life: happiness. And while the definition of happiness is as unique as we are, our ages-old quest for it is universal, going beyond age, country, belief and circumstance.Yet it has only been in the last decade that psychologists and scientists began taking a closer look at why happiness results in more than smiles on our faces; rather, why there is an undeniable link between our happiness and improved health, longevity, relationships and success at work. And, on a grander scale, how our government’s policies, our nation’s economic health and even communities’ decisions can shape and affect our wellbeing and happiness.More than MoneyIn China, a country that has experienced record levels of economic growth in the past two decades, the shift to focusing on well-being was not so much a choice as a necessity. An increase in suicides caught the government’s attention, says Kaiping Peng, Ph.D., dean of China’s Tsinghua University’s psychology department. In short, life satisfaction had plummeted. And China wasn’t alone. Post-World War II Japan, where incomes quintupled in three decades, and Korea, during its period of brisk development in the 1950s and ’60s, shared similar experiences, says Carol Graham, Ph.D., author of The Pursuit of Happiness: An Economy of Well-Being.“From a policy perspective, from a human welfare perspective, it’s important to understand that these kinds of progress boosts can also have negative externalities for people,” Carol says. “We are beyond a world where more and more income is the be all and end all.”Kaiping sees China’s satisfaction challenges as a byproduct of economic growth and resulting rapid urbanization. The country is countering that by encouraging the rising popularity of positive psychology studies, including collaborating with other countries on the topic and establishing the Happy City movement.One city participating is Jiangyin, about 90 miles northwest of Shanghai. Since it initiated the Happy Jiangyin Project in 2006, which aims to improve people’s lives by increasing their economic opportunities and creating a healthier environment, Jiangyin has seen its citizens’ well-being increase two to three points every year. Among the initiatives resulting from the project was the addition of industrial and agricultural parks in the village of Huaxi, earning it the nickname “the first village under heaven.”“We have come to understand what Buddha told humanity more than 2,000 years ago: Money alone does not buy happiness,” says Jeffrey Sachs, Ph.D., renowned economist and senior U.N. adviser. “To achieve happiness, we need healthy societies, honest governments, social trust, and honoring and protecting the natural environment.”Jayme agrees. “Monitoring only economic growth is not the right way to run a country,” he says. “That’s like having a car and only having a speedometer—there are alot of complexities, a lot of other factors that enter in.”The Science of HappinessFor the United Kingdom, happiness was political. And in the wake of the economic crash of 2008 came a moment of readjustment, a window of opportunity that the happiness movement easily filled.“I think part of that was going beyond the kind of narrow view that the things that matter in life are the things you can count, or the things that have money attached to them,” says James O’Shaughnessy, who served as Prime Minister David Cameron’s director of policy and research. He credits the growing interest in well-being to the scientific element the measurements bring to the discussion, a belief Timothy Sharp, Ph.D., shares. Timothy, author of The Happiness Handbook and founder of Australia’s The Happiness Institute, says happiness has always interested philosophers and religious leaders, but today, the topic is piquing the interest of a broader range of people, from accountants to veterinarians and entrepreneurs.“The crash forced a complete recalibration of expectations, confidence in what it is we’re trying to achieve with economic growth,” Carol says. And while the concrete effects of the happiness movement in Great Britain are hard to pinpoint, James says, a change in attitude is evidenced by the launch of the What Works Centre for Wellbeing in late 2014. The independent organization, funded in part by the British government, includes a number of centers throughout Great Britain dedicated to “understanding what national and local governments, along with voluntary and business partners, can do to increase wellbeing.”With more organizations starting to study people’s well-being, including Australian Unity in Australia, the Happy Planet Index and the French-based Organization for Economic Cooperation and Development, we’re seeing metrics that offer a new take on more traditional economic indicators, like the closure of rural post offices across the U.K.Carol explains that, economically, the post offices were a drain, but wellbeing metrics revealed they were the highlight of the day for many isolated elderly residents. The information didn’t dictate policy. “But what it does,” she says, “is it says if you close the rural post offices, it’s very likely to have these negative costs, and you kind of address those some other way.”A Movement in MotionThe happiness movement, says Jeffrey, a co-author of the “World Happiness Report,” “is a call on our governments and our societies to get our priorities right, to adopt holistic goals such as sustainable development and to monitor the expressed levels of happiness in society, so that we can know when our society needs reforms to achieve happiness.”Each year the “World Happiness Report” ranks the happiness of people in more than 150 countries based on gross domestic product, life expectancy, having someone to count on, perceived freedom to make life choices, generosity and freedom from corruption. In both the 2012 and 2013 reports, researchers cited mental health as the single-biggest factor affecting happiness across the board.“A lot of problems we have as a society are because of individuals not being happy,” says Jayme, now an International Day of Happiness representative. “Global happiness and change start with personal happiness.” Knowing this, Jayme and photographer Joseph Peter, who spent four months in Africa capturing “moments of happiness,” came up with an idea for a U.N. resolution that would recognize the pursuit of happiness as a “fundamental human goal” and ask countries to consider happiness and well-being when measuring and planning their social and economic development.With the help of the then-ambassador of Iraq to the U.N., Hamid al-Bayati, Ph.D., the resolution went before the General Assembly president in 2011 and then the General Assembly to be adopted by general consensus. The resolution passed immediately.International Day of HappinessThe following year, in June 2012, the General Assembly declared March 20 International Day of Happiness, “recognizing the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives.”And since the first celebration of International Day of Happiness in 2013, the holiday has gained more and more awareness in the public consciousness, furthering Jayme’s hopes for promoting happiness globally. “[International Day of Happiness] calls out that we’re all part of the same species; we’re all connected,” he says.“Living a happy life and thinking about your own happiness is so important. Having one day to be aware about it is a big step in making it something you do every day.” A Brighter Tomorrow Creating a happier planet won’t happen overnight, Jayme acknowledges, but today, many people around the globe are working together for this cause—and that’s a powerful start. “We are at a turning point where this isn’t just possible, it’s critical,” he says.He believes a holistic framework that incorporates happiness as an international policy, and provides a well-thought-out process with universal goals, truly can change the trajectory of our future.“How does the work of peace and security get done?” he asks. “Slowly. You don’t move the entire planet in a couple of days. It’s more of a change that happens over time as people begin to value other things. “What we’re realizing around the world is that there are a lot of goals that unite us, and we really should work on those.”

Practice

5 Expert Tips for Avoiding Burnout at Work

Soldier on. Suck it up and drive on. Hang in there.I can’t tell you how many times these phrases zipped through my head as a busy, practicing lawyer. If I was sick, I went to work. If I was exhausted from working 14 days straight, I dug in and did more. If my clients made unreasonable demands, I’d fake a smile, nod my head and do whatever it took to make the deal close smoothly.Those work growing pains were all part of the process, I told myself. To prove myself and make partner, I had to go through the wringer; after all, hadn’t every lawyer before me working in a firm done the same thing?I convinced myself it was just a rite of passage. Then, seven years into practicing law, I hit a wall—I burned out. I had been so busy putting my head down and powering through that I completely ignored the warning signs that I needed to slow down.Tuning in to burnoutBurnout is a process of chronic stress and disengagement typically related to work but can impact many areas of your life. The big three dimensions of burnout have been defined as: chronic exhaustion, cynicism and inefficacy.Burnout doesn’t have to be an inevitable consequence of ambition. Here are five proven ways to avoid burnout on the job:1.Clear your mental clutterMost go-getters I know run on some combination of guilt and anxiety. When you catch yourself feeling guilty, do a mental check to see whether in fact you have something to feel guilty about. Have you let someone down? Your bosses? Your children? More than likely, you are busy judging yourself for imagined crimes. Try to give yourself a break.When you experience a stress-producing event at work, do you see where you have any control, influence or leverage, or do you fold?Some people jump to conclusions while others maintain a flexible and accurate thinking style. Some people catastrophize—their worst-case scenario thinking gets the best of them, and it stops them from taking purposeful action. Resilient employees under stress track their thoughts, emotions and reactions to notice counterproductive patterns that might undercut success.2.Let go of perfectionismPerfectionists are notoriously hard-working, conscientious high achievers—traits frequently rewarded at work. Their stress and calls for help tend to go unnoticed by parents, significant others and bosses.Perfectionists strive for “the best” even when “good enough” will do. As a result, they experience a lot of regret and anxiety about missed opportunities. You can minimize regret three ways: adopt a standard of “good enough;” reduce the number of options you consider before making a decision; and be grateful for the good decisions you make instead of focusing on disappointments.3.Change your job without leaving your jobJob crafting has been shown to be an effective strategy to prevent burnout. Job crafting is the term for actively changing the content or design of your job by choosing tasks, negotiating different job content and assigning meaning to different components of your job.One way to job craft is to re-order your day. What tasks are sources of energy and engagement for you? When do you do those tasks? Would you rather work on those most-engaging tasks in the morning or at the end of your day? Match the order to what works best for you.4.Manage your energy, not your timeGetting adequate opportunities for recovery during your workday, after work and on the weekend is critical. Pick one or two 5-minute strategies you can do daily. I downloaded an App called 7 Second Meditation, which prompts me to take a break each day at 2 p.m.5.Become more of a giverWharton professor Dr. Adam Grant has identified sub-sets of givers, two of which are “selfless” givers and “otherish” givers. Selfless givers give their time and energy without regard to their own needs (hey – it’s 3 p.m. and I haven’t eaten yet today!). Selfless giving, in the absence of recovery, becomes overwhelming and can drive burnout. Otherish givers, however, find a way to balance giving with their own self-interest and self-care. As you probably guessed, selfless givers are more likely to burn out. You can determine your giving style at www.giveandtake.com.It is possible to have the life and career you want and avoid burnout. Choose a strategy that will help you move forward in a less crazy busy direction and embrace the perfectly imperfect journey.Paula Davis-Laack, JD, MAPP, is a burnout prevention and resilience expert who helps companies and busy professionals prevent burnout and build resilience to stress and change.Paula is the author of the e-book, Addicted to Busy: Your Blueprint for Burnout Prevention, which you can download at her website, www.pauladavislaack.com.To read more about happiness in the workplace, see the special section in the June, 2015 issue of Live Happy magazine.

Well-Being

Green is Good

Sprawling across three city lots, the Bodine Street Community Garden in Philadelphia is a far cry from the trash-strewn eyesore it once was. In 1980, an organization named Philadelphia Green transformed this vacant area into an urban oasis, providing a place for nearby residents to grow flowers and vegetables or just to gather and meet neighbors.An urban outdoor oasisWhile the reinvention of the space is highly praised foradding outward beauty to the area, it also plays another pivotal role—improving the physical and mental wellbeing ofthose who visit it.Mathew White, Ph.D., a lecturer in risk and health at theUniversity of Exeter Medical School at the European Centre for Environment and Human Health in Truro, Cornwall, UnitedKingdom, says a 2009 study about how nature influenced participants piqued his interest in the potential health properties of green spaces.Research goes back to nature“Spending time in nature came out as the most positive[activity] people reported,” he recalls. “This was totally unexpected, and I wanted to learn more.” That led to the study, “Longitudinal Effects of Moving to Greener and Less Green Urban Areas,” which Mathew conducted with colleagues Ian Alcock, Benedict W. Wheeler, Lora E. Fleming and Michael H. Depledge.The study, published in December 2013 in the journal Environmental Science & Technology, tracked mental health data for five consecutive years. It showed study participants who moved to greener areas enjoyed measurable improvements in their mental health scores, while those who moved to less green areas “showed significantly worse mental health.” The study concluded “environmental policies to increase urban green space may have sustainable public health benefits.”Long-lasting health benefitsWhat was most surprising to the study’s authors, Mathewsays, is how long the positive effects lasted. While those who moved to less-green areas eventually adapted and returned to their baseline mental health state, those who moved to greener areas continued to show improved mental health scores.“The fact that these benefits lasted over time, withoutdecreasing, was the most surprising find,” he says. “People didn’t adapt to more green space.”His findings support those discovered by University of Essexresearcher Jules Pretty, who found that just five minutes in a green space such as a park (or even a backyard) provides a significant mental health boost.Mathew notes that depressive disorders are on the rise,something he believes is related to the fact that nearly 78 percent of people in the world’s developed regions live in urban areas.Nature linked to less stressThis urbanization has significantly reduced our access to green spaces, which has been identified as a natural stress reliever in numerous studies, including the 2012 report “More Green Space is Linked to Less Stress in Deprived Communities” published in the journal Landscape and Urban Planning.“There are several theories [as to why increased exposureto green spaces is beneficial],” he says. “They include stress reduction, cognitive restoration, increased physical activity—which is good for mental health—and place attachment.”While scientists haven’t quite pinned down why it works so well,the research clearly shows its benefits. The best news for city dwellers is that even small strips of green space and community gardens can make a big difference. “A new paper we’re about to publish suggests that even having street trees near the home is good for mental health,” he says.

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6 Reasons Why You Need More Hugs

Hugging can be described as a handshake from the heart. The simple action of embracing creates feel-good energy for both the giver and recipient. Science has been looking into its positive effects, and numerous studies related to hugging, cuddling and touching have been reaching the same conclusion: Hugging is a crucial part of human development. 1. Hugging is good for your heart Embracing activates the hormone oxytocin, which makes us feel all warm and fuzzy. In an experiment at the University of North Carolina, participants who didn't have any contact with their partners developed a quickened heart rate of10 beats per minute, compared to the five beats per minute among those who got to hug their partners during the experiment. (The slower resting heart rate is healthier, representing a person who is more relaxed and at ease.) 2. Hugging is a natural stress-reducer If you are feeling a bit drained or pressured, find someone you care about and give them a all-enveloping hug.Research has found that embracing reduces the amount of cortisol (stress hormone) in our bodies, releasing tension and sending calming messages to the brain. 3.Hugging helps babies' and children's development Touch is critical to infants, especially in their early stages of life as it helps them bond with others as they get older. A study was conducted that compared a group of adopted children whose first years were spent in Romanian and Russian orphanages where they didn’t receive physical contact, to kids who were raised by an affectionate family. Research found that the kids raised in the low-touch orphanages had significantly lower levels of vasopressin—a hormone that plays a role in familial recognition and bonding—compared to their peers. 4. Hugging is good for adults, too Physical touch and hugging can combat feelings of loneliness that arise as people get older. A retirement home in New York conducted a study in which they implemented a program called ‘Embraceable You.’ The idea was to encourage cross-generational contact and touch between residents and staff members in order to improve the residents’ well being. The results were conclusive, with residents who were touched or hugged three or more times a day having more energy, feeling less depressed, better able to concentrate and more restful sleep than their less-hugged counterparts. 5. Hugging can make you more mindful Zen MasterThichNhatHanhhas created ahugging meditation, which can be used to bring more awareness, presence and togetherness into people’s lives. The meditation aims to connect people to each other and to the present moment, with a focus on mindfulness and a powerful awareness of gratitude and love. 6. Hugging can help minimize fears A study by VU University in Amsterdam looked into the connection betweenhuman touch and reducing the fear of mortalityin some people. Researchers found that participants were more likely to have less anxiety about death when being lightly touched or hugging an inanimate object like a teddy bear.

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The 3 Secrets of Happy Employees

Shhh….Can you hear it? There’s a revolution taking place in our workplaces, and employees like you and I are leading it.Fed up with energy-draining bosses, soul-sucking jobs and the financial uncertainty that cheats us of our choices, a grass-roots campaign is underway in a growing number of workplaces that’s aimed at restoring people’s happiness—and new data suggests it’s about to hit a tipping point.What are your signature strengths?I recently partnered with the VIA Institute on Character to release the 2015 “Strengths @ Work Survey,” and here’s what we discovered:While in 2001 only 2 out of every 10 people said they had the opportunity to do what they do best each day at work, this number has increased by 30 percent to 5 out of every 10 people.Today, 56 percent of employees can name their top five strengths, compared to estimates a decade ago that only a third could.A resounding 64 percent of employees say they believe developing their strengths will make them more successful at work, compared to the 63 percent in 2006 who believed they’d grow most in their weaker areas.Even without organizational and supervisor support, 49 percent of employees can name their strengths and 26 percent still find the opportunity practice them each day.So why are these employees bothering to take time to grow their strengths? Because it makes them happier.We found that 70 percent of the employees who say they have the opportunity to use their strengths regularly look forward to going to work. Not only that, but 78 percent report feeling engaged and energized in their jobs because they believe they’re making a difference and their work is appreciated. And, most important, 70 percent of these employees describe themselves as flourishing at work over the last six months.How are they achieving these results, even without a supportive boss? Many are doing three simple things:1. Discovering their strengthsThe best way to identify your strengths is by taking the free, 10-minute strengths assessment at viacharacter.org. Then pay attention to your best moments at work—when you feel really engaged, you’re energized and you enjoy what you’re doing—to see which of your top strengths are at play so you know how to apply them to your role.2. Meeting their best-possible future selvesOnce you’ve discovered your strengths, boost your optimism and self-belief by imagining what might be possible in the year ahead if everything went as well as possible and you were using your strengths daily. Journal whatever comes to mind for 15–20 minutes a day, three days in a row. Try to detail what you’d spend your time doing, what your colleagues or clients might say and which strengths you’d be using.3. Creating a small, daily strength-development habitPick a strength to develop that will bring you closer to the future you’ve described. Think about how you could use this strength for at least 10 minutes each day as you go about your job. For example, use your curiosity to learn one new thing, your gratitude to genuinely thank a client or a colleague or you persistence to power through on a task you’ve been putting off. (For more ideas, check out this free e-book with over 70 strength-development habit ideas.)Are you ready to join the revolution? It is possible to feel more engaged, energized and happy at work—you just have to take a moment each day and do what you do best.To read more about happiness in the workplace, see our special feature section in the June 2015 issue of Live Happy magazine.Michelle McQuaid is a best-selling author, workplace well-being teacher and playful change activator. She is passionate about translating cutting-edge research from positive psychology and neuroscience into practical strategies for health, happiness and success.To learn more about Michelle visitwww.michellemcquaid.com.

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Can You Choose to Be Happy?

A life lessonMy 19-year-old son, Ryland, had recently gone through a disappointment, and we were talking about life and moving on. He said to me, “Dad, I agree with everything you’ve always told me except for one thing: You told me that I can choose to be happy, and I have to tell you, that’s just not true. I have been choosing to be happy, and it’s not working for me.”So I said, “Son, let me give you another way to think about this. Instead of choosing to be happy, replace the word happy with the words ‘an athlete.’ I remember you saying that you had decided to be a great athlete. So when you say, ‘I choose to be a great athlete,’ what does that mean to you?”Happiness takes practice—even workHis answer was all I needed. He said, “That’s simple. I know that if I want to be an athlete, I need to control my diet, work out every day, show up early to practice and stay late, and learn about what other athletes do to perform at their best level.”When you want to make anything happen in your life, it requires commitment, practice and dedication. Just saying the words, “I choose to be happy” will not make you happy; they are not a magical incantation. Happiness takes work, and that work will be rewarded.Start practicing happiness todayWe know that acts of gratitude, kindness and habits such as exercise, good nutrition, meditation and positive social interaction elevate and expand happiness and overall well-being. You can start now and begin feeling the results right away.The lightbulb went off for my son. He said, “I get it. I choose to be happy—and I choose to work toward being happy!”– Kym Yancey, CEO and Co-Founder of Live Happy

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Dare to Be Happy

Finding ways to curb our negative thoughts can allow more positivity in our lives. Just like dark clouds that can pass and let the sun shine through, happiness has a better chance of reaching us if the dark skies of negativity and depression have lifted.Not being depressed isn’t the same as being happy. At its core, transitioning into a more sustainable state of wellbeing involves a shift in our thoughts and feelings: fewer negative thoughts and more positive ones.Research has shown some interventions can help create greater resilience to negative states, while others can be used to enhance positivity. Some of the more intriguing options for reducing negativity are vitamin D and exercise—and one of the most effective ways to brighten your life is gratitude.Let the sun shine inMore than a billion people are vitamin D deficient. (That’s billion with a “B.”) Research shows there is a link between low levels of vitamin D and the symptoms of depression. However, the jury is still out as to whether or not low levels of vitamin D cause depression, or the other way around. Either way the chances are good you may not be getting enough of it.Vitamin D is unique because it is a prohormone, a substance that can be converted into a hormone. It does not have to be attained through food; it can be synthesized when the skin is exposed to ultraviolet radiation found in natural sunlight. Vitamin D then goes to the liver and kidneys where it is converted into a hormone. We can get it through sunlight, take it as a supplement, or find it in foods such as salmon, cod liver oil, milk or tuna. The trick is getting an adequate amount.Lack of vitamin D during winter months has been linked to Seasonal Affective Disorder (SAD). Vitamin D is helpful for many things, not the least of which in the absorption of calcium and phosphorous through the intestines (which is one reason it is used as an additional supplement with calcium). Some studies have found that increasing vitamin D can improve well-being, and others suggest it may be helpful along with an antidepressant.Ask your physician to test your vitamin D level. If it is low, ask about a supplement. Also, during the winter be sure to get a little more sunlight in your life.Born to runYou would have to have lived under a rock for the past 10 years not to have heard that exercise is good for you. However, what does exercise have to do with our mood?Exercise boosts a protein known as BDNF (brain developed neurotropic factor), which is the protein that helps neurotransmitters function more efficiently. Those neurotransmitters are the very ones targeted by antidepressants, which cause unwanted side effects. This makes exercise the most natural way of enhancing this protein.Dr. John Ratey, associate clinical professor of psychiatry at Harvard Medical School, describes BDNF as “Miracle-Gro for the brain.” Exercise is so effective the American Psychiatric Association has declared it both a stand-alone and an augmentation therapy for depression. Even moderate levels of exercise can be helpful because it enhances the effectiveness of neurotransmitters in your brain.How much exercise you need depends on your age and physical condition. Check with your healthcare professional to see what is recommended and start slowly. It is the regularity, not the intensity, which will help.Count on gratitudeLast, but certainly not least, are ways of directly increasing positive thoughts. The list of these interventions is growing, but few researchers would disagree that gratitude is one of the most powerful. In fact, the lead researcher on gratitude, Robert Emmons, Ph.D., calls it “queen of the virtues.”While the notion of “counting your blessings” has been around forcenturies, there are now some proventechniques that help to shift ourperspective. How we feel is determined by how we see the world. One of the most effective ways of restructuring our view is by reviewing our gratitude. A review of the last 24 hours of those specific events you have gratitude for has the power to reappraise memory by focusing on the positives.Gratitude, in this way, has the power to transform our perception authentically. We are highlighting real events in a way that casts our memory in a different light. As an example, yesterday may not have been a particularly good day, but when seeing it through the prism of gratefulness you are likely to find occurrences overshadowed by the day’s struggles.A friend’s email, refund check or thank you note received add up when acknowledged. Not only does our memory of the day shift toward something more encouraging, it also improves our attitude in the moment and offers a more optimistic outlook.How often should you do it? Theresearch is mixed, but a sure bet is to start with once a week.DanTomasulo holds a Ph.D. in psychology, an MFA in writing and graduated from the Master ofApplied Positive Psychology (MAPP) program at the University of Pennsylvania (UPenn) in 2012. He teaches at New Jersey City University and is an assistant instructor for Martin Seligman, Ph.D., at UPenn in the MAPP program. Visit Dare2BeHappy.com.

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