Two women doing yoga and meditation

Try Mixing Exercise and Meditation

Both exercise and meditation have been touted as great ways to reduce anxiety and depression, but together, these two might just be the best combination since peanut butter and jelly. A Rutgers University study published earlier this year in the journal Translational Psychology found that a combination of aerobic exercise and meditation reduced symptoms of depression by 40 percent. Study subjects combined 30 minutes of meditation with 30 minutes of exercise just twice a week for two months. During that time, they saw what lead author Brandon Alderman, Ph.D., called a “meaningful improvement in both clinically depressed and non-depressed students.” The study results show that while both meditation and exercise, on their own, can ease or improve symptoms of depression, the effects multiply when done together. Students who participated in the eight-week study also showed greater synchronization of brain activity and more ability to focus. They were less susceptible to feeling overwhelmed and anxious, and less likely to ruminate over the past—something that experts point to as a main contributor to depression. Better together The reason exercise and meditation work so well together, the study’s authors say, is because each one has a different but equally profound effect on the brain. Laboratory research has shown that exercise helps with the process of neurogenesis, or the development of new brain cells in the hippocampus. The hippocampus is that part of the brain associated with memory, learning and emotions; many studies have found that individuals suffering from depression have a smaller hippocampus than those who are not depressed. Exercise also helps increase the flow of oxygen and blood, delivering more of those biochemical boosts that help your brain feel happy. Meditation, on the other hand, activates our parasympathetic nervous system, which is responsible for calming down our central nervous system. It affects the prefrontal cortex, which is responsible for thought analysis, judgment and controlling emotions. Brain studies of people who meditate have shown better signaling in the prefrontal cortex and a greater ability to focus and concentrate. The study’s authors theorize that while the exercise helps create new brain cells, the meditation is responsible for keeping them alive and functioning. Together, this changes our ability to remain present, calm and focused, which plays a significant role in combating depression and anxiety. Lasting effects While the Rutgers study did not look at the ongoing effects of combining exercise and meditation, that’s something the California-based Mind-Body Science Institute International is paying attention to. “There’s no question that you do something better if you are able to do it more calmly,” says Joseph Cardillo, Ph.D., research associate for the institute. “We’ve conducted research showing the difference of adding meditation at the end of an exercise practice. It opens up a whole other way of looking at exercise and meditation.” Those studies have shown exercisers who add a meditation component to their workouts are able to not only complete their exercise in a more mindful way, but carry that sense of calm into the rest of their lives. “There’s been a lot of research on how meditation and mindfulness alone can have an effect on how the body heals,” Joseph says. “It promotes healing from injuries, from surgeries and it promotes healing from things like heart disease and cancer. So we’ve seen that meditation is a powerful force.” Mind-body nirvana Combining the power of meditation with the proven neurobiological benefits of exercise delivers benefits that Joseph agrees spill over into the rest of your life. “The more parts of the brain you use, the stronger the potion,” he says. “When we start doing things more mindfully, it’s a whole other way of thinking. And when you add it to the energy of exercise, it really helps you get what your brain and your body needs.” While no research has compared which is better, meditating at the beginning of an exercise practice or meditating at the end, what is evident is that meditation can make exercise more powerful and vice versa. “It creates a whole cocktail of de-stressing,” Joseph says. To read more about the myriad benefits of exercise, see our feature "Your Mind on the Move" in the February 2017 issue of Live Happy magazine. Paula Felps is the Science Editor for Live Happy magazine.
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Woman sitting at a desk working on laptop with Christmas decor.

5 Apps to Make Holiday Giving Last All Year

‘Tis the season, and giving is on the mind. We’ve made our lists and checked them twice. Friends? Check. Teachers? Check. Co-workers? Check. Charities? Check. As we hustle and bustle to engage in this mass-scale giving exchange, it can be easy to lose sight of why we are doing all of this giving in the first place. Is this annual tradition just a test of our credit cards and tax write-off limits…or perhaps something more? Why we give Despite occasional grumbling over excessive consumerism and crowded stores, we return to this tradition year after year because giving makes us happy. We love knowing that our gift of time, talent, or treasure can make someone else’s life better or happier. But the truth is that the giver often receives far more than the recipient. In one study, Sonja Lyubomirsky asked students to commit five random acts of kindness each week for six weeks. Interestingly, the control group (who did not do acts of kindness) experienced a reduction in well-being, whereas those who engaged in acts of kindness showed a 42 percent increase in happiness. Giving not only releases a dopamine high that makes us feel happier, but it also improves our physical health, increases our life satisfaction, and lengthens our longevity. Another study found that we’re also happier when we spend money on other people more so than when we spend money on ourselves. So giving to charities is actually a great way to put a spring in your own step! Why we don’t give Given all of these benefits, the question remains: why don’t we give to charities all the time? Frankly, because giving takes a lot of time, money, and mental energy. Despite our best intentions, we get overwhelmed when we stop to think about to whom to give. The top three reasons that people cite for not giving as much as they would like: I don’t have enough money to make a difference. I don’t know where to give my money. I don’t know if my money will really be used for good. But what if we could make giving to charities easier for all? How to Make Giving a Way of Life Thanks to technology, giving back has become simpler and more efficient than ever. App developers understand that the best way to facilitate giving is to make it easy, straightforward, automatic and tangible. To that end, they have begun creating a new wave of apps that dovetail with your existing activities but leverage corporate sponsorships to raise money for charities. Orange Theory Fitness, for example, has a partnership with Sweat Angels through which it makes donations to a designated charity for every member’s “check in” on Facebook. With the power of crowdfunding, these small donations add up to big benefits for charities. In my upcoming book The Future of Happiness, I share examples of how technology can help make giving a way of life. Here are five of my favorite apps to help you do so: Charity Miles Charity Miles donates ten cents to your favorite nonprofit for every mile you bike and twenty-five cents for every mile you run. Feedie Use the Feedie app to post a photo of your food on social media and participating restaurants will make a donation to help feed orphaned and at-risk schoolchildren in South Africa. Spare Round up your dining-out bills to the nearest dollar to fight hunger in your own city. Donate a Photo For every photo you share through Donate a Photo, Johnson & Johnson gives $1 to a cause you want to help. Check-in for Good Using geo-targeted advertising, the app connects businesses and individuals that share a passion for the same causes. Then all you have to do is check-in when you visit, and the business will make a donation on your behalf and give you exclusive promotional offers as well. By developing a habit of giving, not only do we increase our happiness levels, but we also create a ripple effect of positivity in our families and communities. So this holiday season, take time to give—and then carry that glow into the New Year by infusing your everyday life with a habit of giving. 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 lifeand 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 buying tomatoes at Eastern Market.

Mixing It Up at Detroit’s Eastern Market

It's 5 a.m. and a cool breeze chills the air. Lights burst on in market sheds and trucks rumble in as farmers from Michigan, Ohio and just across the river in Canada hurry to unload their produce and other goods before the crowds begin to arrive at 6 a.m. Soon, colorful mounds of tomatoes, corn and spices are piled high, heaps of flowers spill over the pavement, and fresh eggs, meat, cheese and handmade baked goods tempt shoppers to fill their tote bags. Today, like every Saturday, as many as 45,000 visitors will come together in Detroit’s famous Eastern Market. They arrive from the inner city and from the suburbs and hail from different countries, races, religions, ages and income brackets. The smooth tones of a tenor sax accompany the cacophony of laughter, conversation in several languages and vendors shouting out the prices of their goods. The entire market vibrates with vitality and a strong sense of community—embodying history, altruism, civility, tolerance and work ethic—which contributes to a life well lived for its players. Detroit probably isn’t the first place that comes to mind when you think of such bounty and harmony. Yet, here in the country’s largest open-air public market, people as diverse as the produce have converged for 125 years. Meet me at the market “There are very few places now where a variety of people come together naturally,” says Heather Dillaway, Ph.D., associate professor of sociology at Wayne State University in Detroit. “Eastern Market is the exception.” Heather, who is an Eastern Market shopper, says, “When people have a common reason to be in a space together, they can create conversation and talk across boundaries. While they’re there, they realize they have more commonalities that bridge differences.” In the case of the Eastern Market, “You've got hipsters buying okra, broccolini and handmade sausage, but others are there for affordable food, loading up provisions for their restaurant or they’re there to support food justice [idea that access to healthy food is a basic human right] and to shop in ways to reduce their carbon footprint. There’s a common purpose. “This is how things have happened through history,” Heather says. “People have come together over a common issue such as public health or the right to vote, for example.” Suddenly, disparate groups discover they have something in common and start talking to each other. “Food is one of those needs that puts people on equal footing.” Detroit chef and budding restaurateur Jon Kung’s experiences with his business Kung Food back that up. “Having a personal relationship with your merchant is amazing,” Jon says. “It is truly a gift to have people there to guide me through product changes or conditions. It can even be something as simple as ‘we had a lot of rain yesterday so these tomatoes are pretty much ready to burst, be extra careful bringing them home.’ Sometimes I even tell farmers what ingredients I’ll be looking for and they may take it upon themselves to grow it.” And for the merchants, such exchanges help them establish loyal customers. “Life is what you make of it, and that includes how much you truly want to interact with someone,” Jon says. “The market is a place where you can do that. We’re aware of each other constantly, and we understand the community we’re in. The market is a food-based microcosm of all that’s good in the city.” Strong roots Detroit has had its challenges, among them urban blight and right, job losses and government corruption. But Motown is getting its groove back with enough construction projects, business startups, new residents and sports facilities in the works to make many cities envious. Guess what destination made Travel and Leisure’s list of “places to go in 2016.” Yep, Detroit. While the newcomers generate excitement, Eastern Market bears the special patina of time. It has bloomed here despite Detroit’s ups and downs and proudly remains one place where native Detroiters can say, “We’re still here. We've been here all along.” In fact, the market in some form has been entwined with this city’s history practically since the first settlers pulled their canoes up on the banks of the Detroit River. It moved to its current location in 1891 and German, Italian and Polish neighborhoods grew up around it. To this day, Eastern Market revolves around a core of five massive sheds where hundreds of wholesale and retail vendors sell fresh produce, meat and much more daily. Family roots This is no simple farmers market; it’s a working food district, with acres of shops and housing that have sprouted up around the central sheds over the decades. Some families have earned a living at Eastern Market for generations. Larry Konowalski’s family has sold eggs here for more than 100 years and, at age 75, he continues the tradition, arriving at the market with eggs and honey from his farm in nearby Adrian, Michigan. “I simply enjoy being at the market,” Larry says. “I’ve been going all my life and now I have customers whose grandparents dealt with my grandparents, who came by horse and wagon on Friday nights to be ready when the market opened early the next morning.” Such continuity is remarkable. So are the personal relationships people used to develop more readily in their communities, partly through their interaction with those who supplied their food. That’s a relationship both Larry and his customers value today. He says he knows more people at the market than he does in Adrian. Markets like Detroit’s once thrived in cities throughout America. After World War II, though, city dwellers moved to the suburbs and bought groceries in big new supermarkets. It’s no small irony that the auto industry that made Detroit famous built the cars that drove people out of the city. And they took many of the jobs with them. The Motor City, once so admired as the “arsenal of democracy,” the nation's fourth largest city, and a prime place to attain the American Dream eventually became scorned for its poverty and its eerie landscape of empty lots and burned-out houses. Still, Eastern Market endured, partly because, unlike other cities where developers snapped up market property to build high-priced condos and galleries, plenty of land remained affordable in Detroit. But according to Karen Brown, who has operated her French-inspired home, clothing and lifestyle shop, Savvy Chic, in the market district for 18 years, other factors help explain Eastern Market’s survival. She says one of the key reasons for its continued popularity is that it has consistently encouraged local vendors and local food producers, not the “big box” or big name stores. That helped the district retain both its authenticity and kept native Detroiters in the mix as the market has prospered. “Eastern Market never lost its status as a beloved family tradition. Even people who left the city came back to the Eastern Market,” Karen says. Her business has benefited from the market’s sense of tradition; she recently added a little coffee shop where Savvy Chic shoppers can relax and mingle. New shoots Today, as they did 125 years ago, new folks are moving into the district to work and live. Liz Blondy was one of the kids who grew up going to the market from the suburbs when little else brought people downtown. Now, she’s an eager participant in Detroit’s revitalization and a former member of the market’s board of directors. She and her husband bought a building in the market district, rehabilitated it and took up residence, lured by its authenticity and gritty, laid-back appeal. “Eastern Market is truly accessible,” Liz says. “It’s all things to all people, from the fancy foodie to the regular lady with five kids looking for affordable fresh produce to the young couple on a date or visitors from out of town.” Detroit’s new urban farmers are setting up shop in the market alongside veterans like Larry. Carolyn Leadley and her husband, Jack Van Dyke, operate Rising Pheasant Farms on nearly an acre of formerly empty lots on the city’s east side where houses once stood. They grow vegetables year-round for restaurants and farmers markets and deliver them by bicycle. “We now have a passive solar hoop house, which allows us to produce field crops nearly year-round,” she says. They named their business after the wild pheasants that roam their neighborhood. I farm in Detroit because it is an inspiring place filled with resilient people who motivate me to be a better farmer and a better community member.” It’s a great place to raise our kids, who get to benefit from being raised on a farm and knowing the earth at the same time that they are a part of a racially and economically diverse community.” Without Eastern Market, Carolyn believes she wouldn’t have much of a business model. “We’re successful because we are able to reduce many costs by being close to our markets,” she says. But it’s also more personal than that. “Folks want to support us because we have quality naturally grown produce but they also want to support our family and have enjoyed seeing our kids grow up at the market.” Jon of Kung Food happily supplies his growing catering and event business with the fresh food from growers like Rising Pheasant Farms. “The quality of the food is just so much better when you know where it comes from—the farm, the farmer and the quality of their practices.” He enjoys conversing directly with the farmer or the butcher; “It's how my grandmother used to shop in Hong Kong.” He recently bought a vacant building in the market district, a former pasta factory where he plans to open a noodle shop. Why Eastern Market? He says, “People are happy when they’re here. You feel a positive energy. This market is unique and organic, no pun intended.” How will the garden grow? Eastern Market’s shoppers, vendors, residents and businesses are aware that the market’s success is a garden they must tend very carefully, because too much gentrification could erase the community characteristics that have made Eastern Market so appealing to so many. Keeping the market gritty, authentic, local and a place where everyone is part of Detroit’s renaissance are among the goals of Eastern Market Corporation (EMC), says Dan Carmody, the organization’s president. EMC, a public-private partnership, took over market management from the city in 2006 and today sponsors a multitude of initiatives to foster its vision “to shepherd Eastern Market’s rich history to nourish a healthier, wealthier and happier Detroit.” Projects promoting food justice and equal access to fresh food throughout the city fit the “nourish” category. For example, because many residents don’t have transportation, the market created pop-up mobile markets in 20 locations around metro Detroit. It offers nutrition education in cooperation with businesses and hospitals to teach their employees about healthy food options. Eastern Market also welcomes shoppers with SNAP and other food assistance programs, making fresh produce more available. Partners in food justice One man-about-the-market, chef Phil Jones, tackles a number of projects to foster food justice and healthy eating. He hosts demonstrations and teaches basic cooking skills that he says have been lost to fast-food dining and lack of access to fresh ingredients. He also manages and operates Red Truck Fresh Produce, a partnership between Eastern Market Corporation and Community Growth Partners. Red Truck sells fresh fruits and vegetables at the district’s Gratiot Central Market, a place previously known strictly as a source for all things meat. Working with Goodwill Industries, Red Truck is staffed by U.S. military veterans as part of a job-training program. Other market programs encourage food entrepreneurs and the jobs they create. Through Detroit Kitchen Connect, for example, Eastern Market provides people striving to establish new food businesses with low-cost licensed commercial kitchen space in a newly remodeled market shed. EMC also partners with FoodLab Detroit, which helps individual food businesses start and grow. Much of that happens behind the scenes, unnoticed by the throngs of shoppers in the market sheds who are simply there to enjoy the festive atmosphere and take in this Midwestern bazaar of fresh food, crafts, street art and camaraderie. “You may find yourself shopping next to a grandma with a bunch of little kids, a new resident or someone visiting from the burbs,” Liz says. “You wind up chatting about the quality of the food, where to get the best tomatoes, where to find the best price on steak.” It’s a simple interaction that creates connection, but one that’s rare in many communities. Says Liz, “What is great about Eastern Market is that it is a place where all Detroiters come and all feel welcome on any given day.” If you go: Here are a few tips to make your visit to Eastern Market great: SET YOUR GPS for the market’s welcome center at 1445 Adelaide on Detroit’s east side. FIND PRODUCE, MEAT AND BAKED GOODS at the Saturday market, which takes place year-round, 6 a.m. to 4 p.m., and at the smaller scale Tuesday market, June through October. EASTERN MARKET’S HOLIDAY MARKETS take place in November and December. Shop to the tunes of carolers and the ho-ho-ho of Kris Kringle. You’ll find everything from Thanksgiving trimmings and pumpkins to locally grown Christmas trees and wreaths, homemade holiday treats and beverages. EASTERN MARKET BECOMES THE LARGEST OPEN-AIR FLOWER MARKET in the U.S. on Flower Day, held annually on the Sunday after Mother’s Day. BE SURE TO EXPLORE BEYOND THE MARKET SHEDS to discover food shops such as DeVries & Co. 1887 and Gratiot Central Market, the art gallery Wasserman Projects, the funky shop The Detroit Mercantile Company, among many others. Sample some of the city’s oldest and newest establishments including Roma Cafe and Detroit City Distillery. JOIN FOOTBALL FANS AS THEY TAILGATE AT EASTERN MARKET before every Detroit Lions home football game, then walk to nearby Ford Field or take a shuttle. Tailgating proceeds support the market’s work to provide access to good food and grow local food businesses and jobs. Terri Peterson Smith is a Minneapolis freelance writer who covers travel and the environment. She is the author of the book Off the Beaten Page.
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Live Happy Holiday Entertainment

9 Tips for Low-Stress Holiday Entertaining

The holidays are a festive time of year. Roaring fires and flickering candles, scents of pine needles and mulled wine, and sounds of softly playing music accent family gatherings. The holidays, however, are also a harbinger of stress. Many of us stretch ourselves to the limit trying to achieve a Martha Stewart-level of perfection on a budget or hosting a houseful of relatives while working late hours. Buying and wrapping gifts, decorating, cooking, hosting—the responsibilities pile up. To relieve some of the burden, try not to compare your holiday to the ones you’ve seen in the movies or on well-crafted Facebook posts or obsession-fueled Pinterest boards. Head into the season expecting “flawed and fabulous” and you will enjoy it all the more. Despite your best efforts to create holiday magic, something decidedly not-so-magical will happen. You’ll forget the tinsel. Your parents will be stranded in Chicago. The dog will get to dessert before the guests. You can almost bet on it. Here are nine ways to keep your chin up and stress down this holiday season. 1. Start the season charged Holidays are inherently stressful because you add multiple tasks to your already busy schedule. Increase your self-care activities leading up to the holidays. Do the things that recharge you the most, whether it’s lunch with a friend, a walk in the woods, relaxing with a good book or writing in a journal. Spend some time replenishing your mind and body: To feel your best when the holidays arrive, make sure you sleep seven hours nightly, exercise regularly and eat nutritiously. If you already have a healthy routine, don’t start skipping it for the holiday season. Read more: Are You Living Fully Charged? 2. Give up perfection Embrace imperfection. We often get disappointed when our (often idealistic) expectations clash with reality. Tell yourself that something will go wrong and it’s okay. Now if the turkey is a bit dry or if your uncle talks politics at the dinner table, you can just roll with it instead of letting it ruin your holiday. Read more: 4 Ways to Make This Holiday Season Better Than Perfect 3. Decorate early Get a jump start on your planning and reduce stress on the actual holiday by getting your home ready ahead of time. Turn decorating your home into a tradition that involves your whole family (i.e., put the kids to work). Start preparing for Thanksgiving in mid-November. For Christmas or Hanukkah, start making your house festive around December 1. You’ll be so glad you’ve checked something off your list; plus, there’s nothing wrong with enjoying holiday spirit in the house all month long! 4. Make holiday punch bowls—one for the kids and one for the adults With a quick Google or Pinterest search of “holiday punch recipe,” you can find delicious, festive-themed drink recipes—one for the adults and one for the little ones. Now you won’t have to cater to every person’s individual tastes, and it can add to the ambiance of your gathering. Consider using a small table for pitchers of ice water and glasses, too, so your guests can help themselves while you greet family at the door. The more you set up beforehand, the more you can be in the present moment and enjoy your party once it begins. 5. Get out of the kitchen Timing an elaborate dinner with multiple courses is ambitious, and it can keep you in the kitchen when everyone else is enjoying each other and the party. Make it your goal to be out of the kitchen when your guests arrive. One option is to cook nearly everything ahead of time. Another is to go potluck or semi-potluck: Consider making the main dish and having everyone bring an appetizer, side dish or dessert to share. Now your party is a collective effort instead of all on you. Exhale, that’s a lot of responsibility off your shoulders. 6. Don’t clean up right away Even if you like a tidy table or a clean kitchen, stacking dishes and loading the dishwasher can be a message to your friends and family that the party is over. Value your together time over your urge to clean up. Enjoy the conversation and take pleasure in the wonderful meal you just had before you put your kitchen and dining room back in order. Or, consider being upfront with family and guests and tell them you thought you’d serve dessert an hour after dinner. That way everyone knows they are welcome to stay. 7. Accept people as they are If someone in your family is always having drama, don’t be surprised when drama shows up this year, too. If you have a relative who says outrageous things, expect it again this year. Keep this Maya Angelou quote in mind: “Once people show you who they are, believe them, the first time.” We don’t get to choose our relatives, so if you accept your relatives for who they are, you can take away their power to ruin a moment. Accept and let go. Read more: 7 Tips to Survive the Holidays With Your Family 8. Keep the conversation going Sometimes conversations flow effortlessly and shared stories bring your family closer. Other times you might have awkward silences and people only discussing the food. Increase your chances of creating a memorable holiday by thinking of some meaningful conversations you’d like to start. Maybe it’s a family reunion you’d like to plan, or a favorite holiday memory you want to reminisce about. Take the lead by starting a rewarding conversation. You can decide to go around the table and have everyone share one great thing that they are grateful for, or to name something special that has happened in the past year. If kids are involved, table games can be fun as well. 9. Swap worry for gratitude Worry is almost always a wasted emotion. It makes you feel bad and doesn’t accomplish anything productive. If you catch yourself worrying about the holidays, swap your worry out for some gratitude by consciously listing your blessings. If you are busy being thankful for the people and good things in your life, there won’t be room for worry and stress about the details of party planning and gift giving. Read more: 3 Secrets to Happiness This Holiday Season Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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Confident woman working with a table saw.

Combat Depression and Anxiety With These Tools

Depression can make you feel like you are stuck in a black hole while the rest of the world goes about its day in a spray of sunshine, as usual—joyfully alive. In your mind, you may want to be happy, but the weight of darkness can feel insurmountable. For others, anxiety puts up roadblocks in the way of happiness. It appears out of nowhere, jittery and malignant, darkening a perfectly ordinary situation with a veneer of fear and dread. The World Health Organization reports that as many as 350 million people worldwide suffer from depression. Around 15 million Americans suffer from depression, and nearly half of those diagnosed with depression are also diagnosed with anxiety, according to the Anxiety and Depression Association of America. Even those who have never struggled with clinical depression or anxiety will have the occasional emotional crisis, blue mood or situational depression. While negative emotions can be helpful—by letting you know something isn’t right in your life—finding happiness isn’t possible unless you are equipped with emotional tools to overcome the weight of dark days. We turned to the experts to find out what emotional power tools they recommend to chip away at depression, reduce anxiety and become more mentally resilient so you can welcome happiness back into your life. Challenge your thoughts Judith S. Beck, Ph.D., psychologist, author and daughter of cognitive therapy founder Dr. Aaron Beck, says, “When you have depression you tend to understand your experience through black glasses instead of clear lenses. With depression, it’s important to stay active and be skeptical of any negative thoughts you might have. “Just because you think something doesn’t necessarily mean it is true,” says Judith. She suggests doing things that make you feel productive and in control, even when your mood is low and you don’t feel like it. According to Dr. David Burns, Stanford psychiatrist and author of the best-selling book Feeling Good, “our thoughts create all of our moods. When you are depressed and anxious, you are giving yourself negative messages; you are blaming yourself and telling yourself terrible things are going to happen. Distorted thoughts cause human suffering.” “Cognitive distortions are things like all-or-nothing thinking,” says David. “For example, if your performance falls short of perfect, you see yourself as a total loser. Or fortune telling, where you anticipate things will turn out badly and you treat your prediction as fact. Another cognitive distortion is mental filter, where you hone in on one negative detail and dwell on it exclusively so that your vision of reality becomes darkened. Or, disqualifying the positive by rejecting positive experiences—as if they don’t count for some reason.” Each of the 10 cognitive distortions that David has identified can be challenged with more positive and realistic thinking, talking back to your negative thoughts. David recommends what he calls a triple column technique to identify distortions in your thinking. Take a piece of paper and make three columns. In the first column, write down your negative thoughts. In the second column, identify the cognitive distortion, and in the third column challenge your negative thought. Examine the evidence and question whether your negative thought is really valid. When you change the way you think, you change the way you feel. Accept that you are imperfect The experts agree, perfectionism is a happiness killer. If you want to welcome a giant wave of calm into your life, accept that you don’t have to be perfect. There are so many stressful moments you could easily diffuse by whispering to yourself: “I don’t have to be perfect. I can just be me.” Self-acceptance is tied to mental resilience, says Judith. “Having unreasonable or rigid standards that continually outstrip reality is a recipe for a negative self-image and a lack of resilience.” Positive psychology expert Caroline Miller has drawn similar conclusions from her research. “People who are exposed to stories of other people’s hardships and how those people successfully overcame those hardships are more persevering and less likely to be self-critical,” Caroline says. “Carol Dweck’s (Stanford psychologist) work on fixed mindsets has also found that when you don’t see yourself as someone who is capable of change, you can’t deal with the prospect of failure, but people with a growth mindset are more forgiving of their mistakes because they see themselves as works of progress who are capable of making tremendous change.” “Aim for success and not perfection,” says David. “Never give up your right to be wrong, because then you will lose the ability to learn new things and move forward with your life. Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself to be human can make you a happier and more productive person.” Learn how to comfort yourself You probably know instinctively how to provide comfort to a child, a best friend or a beloved pet. But do you know how to comfort yourself? You can become better at self-compassion with practice. Judith suggests “being sensitive to the suffering of others as it will help you be compassionate toward yourself. Accept and acknowledge your own suffering. Work to relieve and prevent it by non-judgmentally caring for your own wellbeing.” Positive psychology expert and author Michelle McQuaid says, “Self-compassion is hugely important for mental resilience. Too often we turn to our inner critic as a means of motivating ourselves and fail to recognize that while this may get us moving in the short term, neurologically, over time, it actually undermines our motivation, confidence and willingness to pursue our goals.” Self-compassion, she says, allows us to recognize that like everybody else, we’re human and still learning. Say kind things to yourself in a compassionate way you talk to others. “When you show yourself self-compassion, it’s like having a good friend with you all the time,” writes Kristin Neff, Ph.D., in her book Self-Compassion: The Proven Power of Being Kind to Yourself. When you feel a dark mood approaching or are having trouble getting through a rough time, here are 20  more tested, effective tools to fill out the rest of your kit: Embrace anxiety Don’t try to fight or eliminate anxiety, suggests Judith Beck. “Instead, watch it from a distance, evaluate your anxious thinking and correct it if it’s distorted. If it’s not, go to problem-solving. Act in accordance with your values. Avoid action or inaction that’s tied to fear.” Read more: 6 Steps to Win the War Against Worry Connect with people According to Michelle McQuaid, reaching out for social support can boost resilience. By courageously reaching out, you no longer feel alone, your vulnerability connects you with others, and you often realize everyone shares similar struggles. Read more: 8 Tips to Find Your Own Tribe Sleep on it Some days may be dark if you didn’t sleep well, if there’s a hormonal shift, or you are simply just having a bad day. A good night’s sleep can sometimes be enough to turn your entire outlook from negative to positive. Sit in silence Sometimes out of fear of feeling depressed or anxious, we can fill up our lives with being busy or fill up the silence with TV, but getting quiet with your thoughts can be a remedy for depression and anxiety. Silence can foster a state of calm and often give you enough mental space to have insights about your own life. Disconnect from the external Realize you always have a choice when it comes to your thoughts and outlook. Don’t lock your mood into something you can’t control such as how your work day is going or how much you get accomplished in a day. Make a choice to stay positive despite what may be going on around you. Schedule a favorite activity into your calendar When you are busy, you might postpone favorite activities like taking walks outside, having lunch with a friend or even something easy like listening to beautiful music. Your favorite activity is more than a luxury, it’s a powerful way to recharge. Schedule your favorite activities into your calendar like weekly appointments. Read more: Put Happiness on the Calendar Set boundaries Boundaries are our protective borders of what’s acceptable to us and what isn’t. By setting boundaries you are declaring that you will not let people exploit you, and that you are in charge of your own emotions. A boundary can be as simple as saying “No.” Don’t take things personally It’s hard not to take things personally. But we have the capacity to take a step back and realize that what others do and say—even if it is negative and aimed at us—usually has more to do with their own situations than ours. Change the channel “Gritty people have the talent of ‘changing the channel’ in their heads when they are heading toward depression or a desire to quit,” says Caroline Miller. For a quick lift, try posting positive messages and meaningful images in your home or office that you can turn to anytime. Make a happy, uplifting playlist on your phone that you can access when your mood is dragging—or you are stuck in traffic! Choose whom you spend your time with regularly Your closest associations affect you more than you might realize, so choose to spend time with people who are kind and uplifting. Studies show that many of our emotions and character traits—positive and negative—are contagious. Those who have more grit are less likely to fall into a depression spiral, according to Caroline. “And you can increase your grit,” she says, “by being around those who model better ways of dealing with impatience, challenges and pessimistic thinking.” Rewrite the story of you In his best-selling book Emotional Intelligence, Daniel Goleman, Ph.D., writes that we can change our relationships to our thoughts and feelings by paying attention to the dialogues that stream through our minds. “The stories we tell ourselves give us implicit limits and possibilities,” he says. If your story is holding you back, consider a rewrite with what’s possible. Be aware of your body Michelle McQuaid suggests being “more aware of what our bodies are telling us. And tuning in to the moments when we are feeling overwhelmed or stressed to recognize that our body is trying to tell us that something isn’t unfolding in the way we hoped. We need to understand what is causing our unease and make informed and conscious choices about how we can lean into the situation and learn what is happening.” Journal your thoughts Journaling can be a highly cathartic process as it heightens your awareness of both your thoughts and feelings. When you journal, you connect with yourself and express emotions—two emotionally healthy practices for getting you out of a dark or anxious place. Read more: Write Your Way to Insight Reach out Whether you reach out to a good friend, your network or a licensed psychologist, give yourself permission to seek help. It’s brave to face darkness head on and be self-aware enough to know when you need help. Take care of your own needs Many of us are great at meeting everyone’s needs except our own. Moms, for example, rule at this. The only problem is, if your needs are always coming last, they are probably not being met at all. No one can operate positively—including taking care of others—when his or her own physical and emotional needs are taking a backseat. Activate your own needs. For example, if you start taking time to exercise, you invest in your own physical and mental health and you increase your energy. Or, if you carve out space to read a good book or do an activity you love, your outlook is more positive because you are taking time to recharge with your own interests. Read more: Why Self-Care Isn't Selfish Recognize your strengths To build your resilience, recognize your strengths by making a list and give yourself credit for everything that you do, Judith Beck suggests. Consider making a list of wins. Don’t seek escape Many of us try to ignore negative feelings or distract ourselves with alcohol, food or other self-destructive tendencies. Instead, Michelle McQuaid recommends, lean into your unease. “This may mean gently challenging the stories you’re telling yourself about what is happening or what might happen … and choose the story that serves you best. Engage your strengths to take constructive action,” she says. Avoidance of pain or discomfort leaves no room for learning or growth. Shake up the status quo Take time to deeply reflect on your life. Sometimes a major life event can cause this kind of introspection, other times all it takes is a question. Increased self-awareness can lead to a happier and more fulfilling path. Use these questions to start. Exercise Hello, endorphins, there you are. Make sure your workout is sweat-inducing because that’s when you really experience the physiological and mental benefits. Read more: 8 Great Happiness Perks You Get From Exercise Make positive choices Every choice you make from dawn to dusk impacts how you feel about yourself. Even tiny decisions matter. Become conscious of how each decision you make has the ability to uplift or the ability to detract from how you feel. Catch yourself speaking nicely about someone when that person isn’t even in the room. Follow through on a commitment you made to someone. Smile at a stranger walking by. Share dessert. Stop comparing yourself to others Ah, the comparison game. Facebook and Instagram make the comparisons of life’s highlight reels easy to do. Instead of making yourself feel badly because you think others have it better than you, realize you are idealizing people. Everyone has something they are struggling with but the challenges and personal struggles often don’t often make it into your newsfeeds. Choose to be happy for people and their good news while keeping a foot in reality. Everyone has something they are shouldering. As Judith says, “Work to see the best in yourself, others and in your future.” Read more: Nothing Compares to You Give up the disease to please If you set your outlook or self-worth on whether others like you, your mood will go up and down like a rollercoaster ride. Instead, accept that not everyone is going to like you and it isn’t your job to see that they do. Listen to your gut and give your own opinions more value. Count blessings rather than dwell on the negative You always have a choice. The next time a negative thought tries to settle in, start listing all the things in your life you feel thankful for and happy about instead. The best way to feel mentally strong and ready to fight for your own happiness is to see yourself as a work in progress and build up your emotional toolkit with what you’ve learned from your experiences. David Burns says there’s only one person who can ever make you happy, and that person is you. Listen to our podcast with Dr. Joshua Smith on How Expressive Writing Can Improve Your Happiness Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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Very happy, beautiful woman

Srikumar Rao Wants You to Feel Radiantly Alive

When Srikumar Rao was growing up in India and later in Myanmar, he chafed against his mother’s penchant for finding the silver lining in any situation. “She was very spiritual and had a very upbeat outlook on life,” Srikumar says. Whenever anything bad happened, Jaya Rao would give thanks that it wasn’t a lot worse. “It used to really irritate me,” Srikumar admits. That irritation persisted into adulthood. While attending Delhi University, Srikumar had an accident during a particularly fierce game of squash. Running at top speed to return a tough alley shot, he barreled into a wall head first. His glasses broke, the frame piercing his skin. He crumpled to the ground unconscious. Making matters worse, it was his birthday. Jaya gave the events her usual sunny spin. She was so grateful, she told her son, that he’d been with someone who was able to take him to the emergency room. And how lucky he was, she continued, that the steel eyeglass frame had merely inflicted a flesh wound instead of gouging out his eyeball. Bedrock optimism Decades later Srikumar would come to see the wisdom in what he calls his mother’s “bedrock optimism” and her faith in the benevolence of the universe. “I must have stored it somewhere,” he says. “What she was saying all those years suddenly made sense, and not just intellectually, but at a very deep level.” By then Srikumar was in his early 40s, teaching at Long Island University after he’d come to the United States to pursue his Ph.D. in marketing from Columbia University. At the time, he says, he felt burnt out and plagued by “gnawing insecurities, worries, anxiety, jealousies, irritations, guilt and apprehensions.” He began to cull insights from a lifetime of voracious reading, everything from ancient religious texts to the 1971 best-seller Be Here Now by new-age guru Ram Dass. He pored over philosophy texts, spiritual biographies and volumes by big thinkers in leadership, mindfulness and flow. For good measure, he read the novels of the British humorist P.G. Wodehouse. Pulling together these disparate threads, he developed a syllabus for a course with the ambitious goal of assisting people in transforming their lives—helping them to align their work with their interests and values, move toward optimism and warmer relationships and reconnect with their spirituality. “It was the course I needed for myself,” Srikumar says. Charting a course He wasn’t alone. Since 1994, thousands of people have taken the program Srikumar would come to call “Creativity and Personal Mastery,” or CPM for short. After teaching CPM at Long Island University and then Columbia University, he began offering it privately through The Rao Institute, largely to business executives and entrepreneurs. The exclusive course takes place over three highly intensive and interactive weekends and costs thousands of dollars. Now, at 65, Srikumar says he is eager for his work to reach a larger audience. “The reason I do what I do is I want everybody to get up in the morning and say, ‘Yippee!’ ” Inspiring those yelps was his motivation for recently self-publishing a paperback version (with an updated bibliography) of his book Are You Ready to Succeed? Unconventional Strategies for Achieving Personal Mastery in Business and Life, which originally came out in 2005. Your life did not just happen,” Srikumar says. “You experience life exactly as you have fashioned it. If you are unhappy with where you are, you can deconstruct the parts you don’t like and build them up again.” What keeps us from feeling “radiantly alive,” Srikumar says, is that we have spent our entire lives learning to be unhappy. Tripping us up are what he calls “mental models,” a jumble of fixed ideas about how the world works and how things should or shouldn’t be done that don’t serve us well. The book guides readers through a series of exercises that will help them become the architect of a life brimming with joy and fulfillment. Here are three exercises to kickstart your transformation: 1. Try out an alternate reality Divide a page into four columns headed “family,” “work,” “love” and “self.” For the next 10 minutes, without stopping, scribble down the first beliefs that come to mind under each of these areas. They can be anything at all. For example, “My boss always belittles my ideas” or “I’m too old to find love” or “I could never get hired for the kind of job I want.” Now, looking over your list, choose a situation troubling you right now; perhaps it’s working for your supercritical boss. Develop an alternate reality you can plausibly believe. You might not be able to accept that your boss is trying to encourage you to sharpen your ideas. But maybe you can be open to the possibility that having a difficult boss will give you the skills you need to excel in a competitive field. Over the next week, live as if the alternate universe you have created were real. Write down every piece of evidence that supports this parallel world. You might describe how your boss scoffed at something you said in a meeting and how you rose to defend your point of view. The payoff: In your alternate universe, you do not hand over your ability to be happy to someone else. Instead, you retain the power to focus on what’s important to you and you appreciate the strengths and resilience you gain from challenges. “As you live in one of these realities that you select,” Srikumar writes, “you will initially feel as though you are playacting. As you persist, that feeling of faking it will go away and it will actually become your new reality.” Read more: Are You Sabotaging Your Self-Esteem? 2. Swap the voice of judgment for a detached witness Devote two weeks to becoming aware of your “voice of judgment.” Srikumar says that this voice is one of the most common and pernicious types of “mental chatter” that plays in the backgrounds of our minds. The voice of judgment “does a darn good job of  flattening you,” Srikumar says. Sometimes it puts you down directly: “You’re going to really mess up this project and be exposed as the big fraud you are!” Other times, it compares you unfavorably to someone else: “Carol is so quick on her feet; if you’d been asked that question in the meeting, you would have been tongue-tied and stammering.” Start observing your voice of judgment. It can be helpful to set your smartphone to beep every hour as a reminder to jot down your observations. Pay attention to how often you berate yourself and the impact this has on your ability to stick with a difficult task or stay engaged with other people. Don’t beat yourself up as you notice the negativity of your thinking; that will only increase the volume of the voice of judgment. The payoff: Your observing self is what Srikumar (and many teachers of mindfulness and meditation) calls “the witness.” Making friends with this dispassionate spectator shows you with clarity the many ways in which you undermine yourself. As you gain practice in cultivating your witness—and it’s a lifetime quest—you’ll be able to move through your days with much greater mindfulness and confidence. Read more: Give Yourself a Mindfulness Makeover 3. Invest in actions rather than outcomes Remember a moment when you experienced such extraordinary beauty that it took you outside yourself and to a place of great serenity. Perhaps it was a sunset. You didn’t say, “That’s a beautiful sunset, but it’s kind of off-center and if I could move it 200 yards to the right and Photoshop out some of the clouds, it would be so much more beautiful.” No, the off-center sunset was just fine. And in that rare moment of accepting the universe just as it was, Srikumar says, your innately happy nature bubbled up. Srikumar’s many years of study and of teaching have convinced him that our inborn nature is firmly tilted toward joy. Try to bring this mindset of acceptance to your daily life. It won’t be easy. For most of us, our default attitude on happiness is based on the “if-then” model: “If I get that big raise/have a second baby/spend a month in Bali, then I’ll be happy.” There are lots of problems with this way of thinking. For one thing, we’re pretty bad at predicting what will actually bring us happiness, as Harvard psychologist and researcher Daniel Gilbert, Ph.D., showed us in his book Stumbling on Happiness. For another, we can’t control outcomes. A better strategy: Let the goal you seek give you direction, but invest yourself completely in the process. That means do the best you’re capable of, without worrying about the end result, and embrace where the journey takes you. The payoff: You move through life with a greater sense of tranquility and purpose. “If you succeed in achieving your outcome, wonderful,” Srikumar says. “And if you don’t succeed, still wonderful, because now you have a new starting point, and from that new starting point, you select another outcome and keep going. And when you do that, you will find that every day is a blast.” Jaya Rao would approve. Listen to our Podcast with Srikumar Rao about How to Stop Negative Mental Chatter Shelley Levitt is a freelance writer based in Southern California, and an editor at large for Live Happy magazine.
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Thanksgiving dinner table

9 Ways to Make the Most of Thanksgiving

If you love Thanksgiving but your traditions are getting a little tired, we’ve got you covered. With a little creative planning, you can make this year’s Thanksgiving the most festive and fun-filled yet. 1. Plan ahead for the day you want It sounds simple, but your ideal holiday won’t materialize unless you make it happen. Maybe you envision a formal Thanksgiving dinner complete with centerpieces, nameplates and an elegant menu. If that’s your plan, spell it out ahead of time. If you want potluck, paper plates, jeans and football, plan that and let people know. Share your desires openly with family, i.e. “I hope you will stay all day so we can have lots of time together”—to create the day you want. 2. Think about timing It may sound like a no-brainer, but the timing of your dinner can impact the entire day. If you call your mealtime too early, you might get stressed with the-time crunch of meal prep (unless you’ve done most of it in the days before). Some like to eat later in order to enjoy appetizers and the anticipation of the holiday meal all day. Or maybe you have guests who are going to be glued to a particular football game during the day. Consider all of these variables and plan accordingly. 3. Relax your expectations Without dwelling on it, acknowledge something will likely go wrong with your day, but that’s OK. A quirky uncle might say something, well, quirky. Someone might not show up who said they would. If you want to have the best possible holiday, roll with the punches. (Rest assured: No one’s Thanksgiving is perfect.) Read more: 3 Secrets to Happiness This Holiday Season 4. Set up a kids’ table Let the kiddos help make construction-paper place mats for their special table. It’s fun for kids to eat away from the adults, and you are likely to hear lots of giggles, too. 5. Take a moment to observe Take a moment during the festivities to stop doing and just notice what is happening all around you. Watch your family as an observer; what do you see? When we stop scurrying around in host (or guest) mode, we can absorb our blessings: family, friends, a nice home, good food, our health, a break from work, laughter and more. When you stop to pay attention, we enjoy the day more fully and create vivid memories. Read more: How to Be Present 6. Embrace the nap While it’s a myth that the tryptophan in turkey makes you sleepy, the energy your body needs to burn through a big meal can wipe you out. If everyone in your family wants to take a nap or rest after eating, embrace it! When everyone wakes, the celebration can continue. 7. Take a walk So much food, so many people, so much indoor time—you could really use a little fresh air to slow your day down and take a moment to breathe in the crisp air. Walking after a big meal wakes you up and helps you digest. Even if it’s cold, bundle up and enjoy your holiday with a brisk walk. Read more: Naturally Happy 8. Don’t clean up right away Thanksgiving dinner can take hours to prepare, and if you start cleaning up as soon as your meal is finished, when do you actually get to enjoy it? Cleaning up also can send the unintended message that it’s time for guests to stop conversing and start helping or even leave. Enjoy the conversation fully before you pick up all the plates. Consider having dessert an hour or more after dinner to encourage family members and friends to relax, connect and stick around for a while. 9. Remember what the day is about It’s isn’t just turkey, football and pies. Thanksgiving is truly about coming together as a family to give thanks. Focus on your blessings, and your own happiness and appreciation will infuse your holiday and guests with joy. Read more: 8 Easy Practices to Enhance Gratitude Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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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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Couple having a fun snowball fight.

33 Ideas for Holiday Fun

From Donner and Blitzen to visions of dancing sugarplum fairies, we love spinning tales of the merry and miraculous. The holidays are always filled with happy memories from the past and the hope of good things to come. As you gather with family and friends this year, remember to be grateful for all that you have and share good tidings and cheer. 1. “Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” —Edith Sitwell 2. Donate to Toys for Tots. 3. Write a holiday haiku. 4. Listen to “Christmas in Hollis” by Run-DMC. 5. Read The Artful Year: Celebrating the Seasons and Holidays with Crafts and Recipes by Jean Van’t Hul. 6. Watch A Christmas Story on TBS (over and over and over again). 7. “Human beings are social animals by nature and thus community is the basis of a happy life.” —His Holiness the Dalai Lama 8. Run a Turkey Trot. 9. Brew a winter ale. 10. Listen to “Snow Snow Snow” by Band of Merrymakers. 11. Watch It’s a Wonderful Life. 12. Read How the Grinch Stole Christmas! by Dr. Seuss. 13. “The need to belong, to feel cared for, and to depend on other individuals and groups to thrive and survive is an essential part of our human nature.” —Sonja Lyubomirsky, Ph.D. 14. Create new traditions. 15. Donate a turkey to a women’s shelter. 16. Listen to “8 Days (of Hanukkah)” by Sharon Jones & the Dap Kings. 17. Watch Gremlins. 18. Read Gratitude by Oliver Sacks. 19. “It really boils down to this: that all life is interrelated. We are all caught in an inescapable network of mutuality, tied into a single garment of destiny. Whatever affects one destiny, affects all indirectly.” ―Martin Luther King Jr. 20. Go sledding. 21. Attend a Festival of Lights. 22. Listen to “Old City Bar” by Trans-Siberian Orchestra. 23. Watch Trolls. 24. Read 365 Thank Yous: The Year a Simple Act of Daily Gratitude Changed My Life by John Kralik. 25. “The best way to spread Christmas cheer is singing loud for all to hear.” —Buddy the Elf 26. Make mulled wine just to make the house smell good. 27. Show your kids how to make snow angels. 28. Listen to “The Man With All the Toys” by Brian Wilson. 29. Watch Pursuing Happiness. 30. Collect real pine cones and holly berries. 31. Express your gratitude often. 32. Read The Little Match Girl by Hans Christian Andersen. 33. Invite a friend or co-worker over for a family dinner.
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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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