Gifts at Dallas police station

Community Shows Up for Dallas Police

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

Does Your Relationship Need a Tuneup? [QUIZ]

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

5 Tips to Survive the 2016 Election

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

Is Facebook Making Us More Jealous?

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

Living on Less to Give More

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

3 Happiness Hacks to Savor the Holiday Season

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

Face Failure Head On With These Essential Tools

I’ve been afraid of one thing my whole life: Failure. Whenever I think I might fail at something, my body launches into a full-blown panic attack. My heart races, my breath quickens, I can’t get enough air to my lungs and I’m sure I’m going to die. My reaction may sound a bit extreme, but fear of failure plagues all of us at one time or another. Perhaps you’re afraid to love after the last break up. Perhaps you’re afraid to ask for a promotion again after being rejected. Everything worth having comes with the risk of failure. And so we hold ourselves back. Maybe it’s easier to live alone than risk a broken heart, or to stay in the cushy job you hate than risk failing at a more challenging job you would really love. But to live a full, happy life, you must take that risk. The key is to know that you can recover from failure. If you know how to handle it, failure can even be your friend. The perfect child My failure anxiety started young. I am the youngest of three siblings, and my parents pinned a lot of their hopes and expectations on me to achieve: pressure to get perfect grades, have lots of friends—to be the best at everything. And when I wasn’t perfect, I would quit and pretend I didn’t care. I couldn’t let anyone find out how imperfect I was. So I avoided my dreams in order to avoid the possibility of failure. In my 20s, I knew I wanted to be a writer, speaker and coach. When a top Los Angeles literary agent rejected my first manuscript, I was crestfallen. For the next five years, I barely wrote a word and continued in my unhappy corporate career. Self-hatred and denial set in. Read more: Moving Past Perfection Breaking free of fear I tried to convince myself that life was fine, but my body knew better. I experienced migraines and severe depression. Every month, I begged my psychiatrist for more medication. And though I was a healthy 34-year-old, I came down with shingles. Something had to change. My mother told me to use my failure as fuel. I made a list of every regret, dream, fear—everything I wished I had done but hadn’t and began doing them one by one. I traveled the world alone, bought a boat, ran a marathon, and eventually went to graduate school. Failure is the precursor to success I have failed many times since making that list. When I first applied to graduate school, I was rejected from every single program. When I held my first group coaching program, no one signed up. And guess how many signed up for the second one? Zero again! I crawled into bed crying and swore I would never try again. But I did try again a month later, that third time, three people signed up. Now, I regularly get more than a dozen women signing up for each coaching retreat. Read more: Show Up and Succeed Fuel for growth Humans are resilient. Think of how many times you failed to walk as a toddler before you got it right. That resilience is still inside you. The question isn’t if you’ll fail, but what you will do with that experience. Will you shrivel up and hide? Or will you stand tall in your effort, gain wisdom from your failure, and get back out there to accomplish your goal? The latter is called “grit.” University of Pennsylvania professor Angela Duckworth defines grit as passion and perseverance toward a long-term goal. Her research suggests that the grittier you are, the more successful you will be. So next time failure (or fear of it) rears its ugly head and you want to hide, try this instead: 1. Acceptance Venting, denial and self-blame in the face of failure can lead to a sense of powerlessness and something called “learned helplessness,” which is closely linked to depression. But according to positive psychology founder Martin Seligman, Ph.D., you can also choose to learn optimism. When you fail, you can see it as temporary, isolated and opportunity for growth. To fail and come back again—that is strength! We all fail and most of us feel ashamed when we do. The sooner you accept this human truth with kindness and self-compassion, the happier you’ll be. Research from NYU’s School of Medicine shows that acceptance, versus suppression, reduces anxiety and suffering. Plus, research from 2014 shows that self-compassion can improve resilience, optimism, and self-efficacy. Accept that you’ll never be perfect. Rather, laugh at yourself for wanting to be perfect and move on. 2. Positive reframing Too often, our lesson from failure is not to try again. That holds us back from love, purpose and joy. Instead, reframe failure as an opportunity to learn new skills, enhance creativity, and become a better problem-solver. Find the nugget of wisdom, strength or courage in your failure and apply it to the next opportunity. Then get back on track and focus on your long-term goals. ­­­­ 3. Stay focused on the long-term goal All successful people have one thing in common: Failure. Think about Apple’s original MacIntosh, or times when Michael Jordan missed the game-winning shot. If Steve Jobs or Michael or J.K. Rowling had given up easily, we wouldn’t be able to enjoy their eventual colossal successes. When you fail, step back from the momentary challenge and remember the bigger prize. Angela Duckworth’s research found that achieving difficult goals requires sustained focus over time. 4. Take a risk! It’s simple enough: You won’t get anything unless you try. Start with something small. Let yourself fail. Do it again and again until you succeed. Let that small success be fuel to try something a bit bigger. The more you overcome fear of failure, the more motivated you will be. And if you need help getting over fear and going for your dream, get support. Hire a coach or join a support group that will help you identify the base of your fear and motivate you to move forward. You deserve to live fully. You deserve to thrive! I wish I could tell you that failure no longer scares me—quite the opposite. I’m afraid every single day. I just know what to do with it now: Be compassionate with myself. Laugh with myself. Gain wisdom from the failure. Reframe it as fuel. And try again. Read more by Carin Rockind: Nothing Compares to You Listen to our podcast: 5 Steps to a More Confident You With Carin Rockind. Carin Rockind is a speaker, author and coach with a Masters in Applied Positive Psychology (MAPP) from the University of Pennsylvania.
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Woman waking up in bed and kissing her dog.

7 Science-Backed Tips for a Happier Morning

Not all of us are born with the urge to wake up and carpe diem. Some of us would rather seize the covers and pull them right back over our heads where they belong. As daylight saving time ends and we are given back the hour that was snatched away from us in March, it seems like the perfect time to look at new ways to bring joy to your morning. After all, we get a whole extra hour—we might as well make the most of it, right? Mornings matter For better or worse, our mornings can set the tone for the entire day. If you drag yourself out of bed feeling tired, stressed or harried, chances are good you’ll feel that way for at least the next few hours. Once that ship starts sailing, it’s hard to turn it around, so consciously deciding to start your mornings differently is a huge step toward creating a better day. Planning to start your day on a positive note can make the difference between a so-so morning and a super one. Here are seven scientifically proven ways to bring more happiness to your morning. 1. Forget the alarm Do you bolt out of bed to the sound of an alarm that sends your cortisol levels skyrocketing? While it may be effective in waking you up, it’s not necessarily the best way; Japanese researchers are even investigating the correlation between heart attacks and alarm clocks. Instead, try waking up to a favorite song programmed into your phone. No need to have it blaring, either; the idea here is not to jolt you awake, but rather to invite you to start the day. Listening to an uplifting song first thing in the morning can not only put a positive message in your mind, but also can help lower your stress and anxiety levels. 2. Get centered One of the big stressors of the morning is simply trying to get everything done and get everyone out the door on time. Getting up a few minutes earlier and investing that time in yourself can help you feel calm and centered for the day. Creating a morning practice, whether that means meditating, writing in a journal or doing yoga, is a way to put yourself first every morning. Even five or 10 minutes of mindfully centering yourself can better prepare you for what’s to come. 3. Practice gratitude Gratitude is one of the best ways to shift your attitude. On those days when getting up and going to work feels like the last thing you want to do, write down five things you appreciate about your job. (Even if the best you can come up with is “the coffee in the break room is always hot.”) Practicing gratitude has many benefits, including flooding your brain with positive emotions—and who doesn’t want that first thing in the morning? (It can even help you sleep better, which makes waking up easier.) 4. Stay unplugged It has become a habit for many of us to reach for our phones first thing to check email, texts or catch up on social media. Or we may switch on the TV to find out the latest news. Well, here’s a news flash for you: None of those things are going to add joy to your morning. Take this time to be mindful of your morning and make time for yourself. Seeing what you’ve missed (or what you need to do) creates instant stress, so ignore it for as long as you possibly can. 5. Make a run for it Going for a morning run (or walk) to start your day has dual benefits. First, there’s the benefit of the exercise itself, which releases feel-good endorphins in your brain for an instant boost. But just taking your movement outside is good for you, too. Research into biophilia, that emotional connection we have with nature, shows that getting outside for even a few minutes can reduce cortisol and enhance our overall mental health. 6. Question your existence Our brains are processing machines that are constantly asking questions. The problem comes when we are inundated with a line of negative questions: “Why didn’t I get up earlier?” “How am I going to get everything done today?”…you know the drill. Redirect the inner interrogation to more intentional, positive questions—things like, “What am I most excited about today?” and “How can I make today awesome?” You’ll reset your thinking (and your mood), and your brain will automatically start looking for answers. 7. Just breathe Finally, take a breath. A deep, slow breath that starts in your belly and eventually fills your lungs. You’ll instantly trigger your parasympathetic nervous system—which controls our fight or flight response—and create a feeling of calm. You’re also sending more oxygen throughout your body, which instantly creates more energy. Load up, it’s free! Paula Felps is the Science Editor for Live Happy magazine.
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Mayim Bialik peeking out behind her glasses.

Mayim Bialik Is Geeking Out on Happiness

“There’s an unintended bit of art imitating life,” says The Big Bang Theory actress Mayim Bialik of her role on the CBS sitcom as socially anxious braniac Dr. Amy Farrah Fowler, one of the most lovable and quirky, strong and intelligent female characters on television. “I based Amy on a combination of a few professors I know, but there are unintentional little bits of me in her, too. I’m pretty socially awkward and was a late bloomer,” Mayim says. “Even though I was pretty outgoing, I wasn’t a showbiz ham-it-up kid. I was raised in a very expressive and loud Eastern European household where I was taught to speak up for myself and debate at the kitchen table. But, like Amy, I don’t feel confident socially. I’d rather stay in my PJs and watch award shows from my sofa at home than be on the red carpet.” Brainy and bohemian The 40-year-old’s portrayal of the blunt-tongued, romantically challenged Ph.D. has earned Mayim the admiration of millions of fans of the show and several award nominations and wins, including the 2016 Critics’ Choice award for best supporting actress in a comedy series. Both Mayim and her alter ego hold neuroscience-related Ph.D.s. Mayim’s is in neuroscience; Amy Farrah Fowler’s is in neurobiology. “I studied how brains work and she slices them apart,” she jokes. “There’s perhaps a bit more crossover of my education and that of my character’s than there is for a lot of actors. But it’s a total coincidence that my two worlds collided,” she explains. “Actors are required to play all sorts of roles they have no experience with. The writers and cast of our show do an incredibly amazing job at scripting and portraying people in fields they don’t have formal training in.” Scientific role models Her affection for science was seeded on the set of Blossom and nurtured in her undergraduate years in college. Yet that real-life advanced degree might not hang on Mayim's wall if not for crossing paths with one college-age tutor when she was a teenager. “My life is perfectly imperfect. It’s messy and sometimes chaotic,” she adds. “I lose my keys when I’m already running late, my dryer eats one sock and I find myself needing to be two places at once. But those, and similar, everyday occurrences are part of a ‘real’ life.” As the star of the popular NBC sitcom Blossom, which aired for five seasons from 1990 to 1995, Mayim was tutored in her dressing room instead of attending a traditional school with spelling tests and recess. And schoolwork wasn’t necessarily her favorite part of the day. “I didn’t learn the way other kids did; science definitely didn’t come naturally to me,” she says. “But I had an amazing tutor, an undergraduate dental student at UCLA who’s now a dental surgeon. She was my first female role model geared toward science and made the topic accessible to me. She showed me that I had the ability to pursue science or anything I was interested in.” Mayim is proud of the examples set by the cast and crew on The Big Bang Theory. “It’s gratifying when people point out that we’re role models to young girls wanting to pursue scientific careers,” she says. “That’s the best way I can envision to give back to the woman who taught me that my scientific sky had no limit.” A not-so-ordinary life Mayim credits family role models for the work ethic that led to earning undergraduate degrees in neuroscience, Hebrew and Jewish studies in 2000. “I was raised in a very eclectic, Bohemian environment, but it was one that also featured a very strong educational ethic and the importance of earning a college degree,” Mayim explains. “My grandparents were immigrants and they impressed the importance of working hard and striving to find and reach my potential.” As a college student, Mayim quickly shed her Hollywood skin, immersing herself in campus life. Even after a grueling battle with an organic chemistry course, Mayim says college fed her voracious appetite for learning. “I was in awe of the neuron and absolutely fell in love with it. I loved how it was the smallest, most intimate level at which we could understand each experience and interaction we had as humans.” Completely enmeshed in what she calls an “ordinary life”—she gave birth to her first son, Miles, (with then husband, Michael), in 2005 while working on her Ph.D. After finishing school, her days were filled with making organic shampoo and baby food for Miles and then his brother, Frederick, born in 2008. “I’m a very crunchy granola kind of mom,” she says. Mayim credits her self-proclaimed “ordinary life” with helping her maintain her sense of grounding and balance. “I don’t have a housekeeper or a nanny to take my kids while I attend a Pilates class. I’d never pass judgment on those who do because that’s none of my business. Those things just aren’t right for me,” Mayim says. Hands on parenting Mayim’s strong connection to community and tradition contribute to her daily happiness. “I really love autumn and all the reasons to celebrate as a family. My sons’ birthdays are in early fall and we have the Jewish New Year in September.” Celebrating harvests and holidays within their four walls, as well as among family, neighbors and friends, have created some of her family’s favorite memories. “We love the rise of jack-o’-lanterns in LA, corn mazes and roasting pumpkin seeds. And my sons trick-or-treat annually with their father. Traditions and simple rituals contribute to helping maintain educational and emotional harmony for me and my children. It’s uplifting to rely on and take part in seasonal and religious celebrations.” “My life is perfectly imperfect. It’s messy and sometimes chaotic,” she adds. “I lose my keys when I’m already running late, my dryer eats one sock and I find myself needing to be two places at once. But those, and similar, everyday occurrences are part of a ‘real’ life. They’re what thousands of moms and dads experience every day and I think that commonality with peers is comforting to all parents.” However, Mayim admits she didn’t always embrace imperfection. “It’s something you have to come to terms with,” she says. “But accepting that you’re running late, forgot to wrap a birthday present or whatever imperfection that crosses your path means you’re living in the present. And that awareness allows you to soak up and enjoy all of life’s gifts granted every day.” This is an excerpt from a longer feature. To get the whole scoop on Mayim, download our digital edition or pick up a print copy at a news agent or supermarket near you. Want More? Listen to our podcast: The Perfect Parent With Stacy Kaiser Gina Roberts-Grey is an award-winning writer whose work has appeared in Family Circle, SELF and SUCCESS.
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Intern Malik Runnels and Chef Chad Houser

Cafe Momentum Serves Up Opportunity

Chef Chad Houser was a self-described “guy who had been peeling potatoes for 18 years” with no experience in youth outreach when an ice cream contest in 2009 changed his life. Suddenly he found himself teaching eight teenage boys from the juvenile justice system in Dallas how to make ice cream as part of a fundraiser for a local farmers market. “When I first met these kids, I realized I had stereotyped them,” Chad says. “But all eight of them looked me in the eye, called me sir. They were so enthusiastic to learn.” At the end of the contest, they stood proudly next to local culinary college students, and one of them won the contest, inspiring Chad to want to do more. The experience became the seed of Café Momentum, a nonprofit fine-dining restaurant and life skills program for youths exiting the juvenile justice system. “We wanted to do a nonprofit, but we didn’t even know how that worked. We didn’t know about Cafe Reconcile [in New Orleans] or FareStart [in Seattle]. We kind of played it by ear,” Chad says. After two years of organizing successful pop-up diners where the teens worked as part-time help, Chad and his partners opened a permanent space in downtown Dallas in January 2015. Interns earn $10 per hour as they work every position, from host to line cook to dishwasher. Yet Café Momentum is about more than teaching restaurant skills. The organization helps with housing and health care and even provides case workers to ensure the teens succeed after they leave the yearlong program. “They show us how to slice and dice and how to pronounce things on the menu like quinoa and pappardelle,” says Arissa, a 16-year-old intern who went to juvenile detention for a year on assault charges. “The most important thing I’m learning here is respect for how other people feel,” she continues. “Now I can put myself in other people’s shoes.” Chad says the teens believe in themselves “because we show them that it’s not just us believing in them, it’s the entire staff and the clientele. And that’s empowering.” Learn more at CafeMomentum.org. Emily Wise Miller is the web editor at Live Happy.
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