10 Keys to Happier Living

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What did you love to do as a child? To what extent did these activities reflect your signature strengths now? Both forms of practice have been found to boost our wellbeing and reduce anxiety, depression and stress or distress, albeit it is theorised, working through different pathways [25]. Both have also been shown to benefit our relationships, increase empathy and levels of compassion [26]. For example, a study found that people who attended a programme of weekly two-hour sessions of mindfulness over eight weeks were five times more likely to offer their seat to someone on crutches, whether a specific compassion focus was included or not [27]. However, a recent study indicated compassion cultivation training did have a larger impact on empathetic concern and a sense of common humanity with others [28].

Being outside, in the daylight, in or near greenery or water - spaces that we find pleasing - can help us feel happier, reduce stress and boost our sense of vitality [10]. Exercising outdoors in urban or natural settings each had positive benefits for mood and stress levels, but natural environments were associated with greater mental restoration [11]. Other studies have shown that we generally feel happier in natural environments than indoors or in those that are built up [12]. Neff, K. D., & Costigan, A. P. (2014). Self-compassion, wellbeing, and happiness. Psychologie in in Psychology, 3863; Rashid, T., & McGrath, R. (2020). Strengths-based actions to enhance wellbeing in Huppert,F.A. (2018) Living Life Well: the role of mindfulness and compassion. In Eds Forgas, J. & Baumeister, R. (2018) The Social Psychology of Living Well. Routledge One of the most studied forms of strength is what is known as ‘character strength’. Positive personality traits that reflect our basic identity, produce positive outcomes for ourselves and others and contribute to the collective good. [20] Indeed it has been said that good character is not the absence of deficits, rather is a family of positive characteristics. [21]It is also suggested that mindfulness training may have benefits for our moral, ethical and altruistic behaviour. It increases our sensitivity to the thoughts and feelings of others, and our levels of empathy and compassion. In turn, this increases our sensitivity to the impact of unethical acts and orientates us to help others [30]. For example, people who practice mindfulness have been found to have reduced unconscious bias towards people from other ethnicities and the homeless [31] and enhanced moral reasoning. Interestingly the latter study found that mindfulness training increased moral reasoning [32] through increasing compassion and reducing ego-bias. Shaprio, S.L., Oman, D., Thoresen, C.E., Plante, T.G, & Flinders, T. (2008). Cultivating Mindfulness: Effects on Well-being. Journal of Clinical Psychology,64, 840-862. and exploration of what’s soaring, emerging, and ripe with potential in science and in practice. Frontiers Niemiec, R, (2018) in Niemiec, R. M., & Pearce, R. (2021). The practice of character strengths: Unifying

Learning affects our wellbeing in lots of positive ways. It exposes us to new ideas and helps us stay curious and engaged. It also gives us a sense of accomplishment and helps boost our self-confidence and resilience. There are many ways to learn new things throughout our lives, not just through formal qualifications. We can share a skill with friends, join a club, learn to sing, play a new sport and so much more. Huppert, F.A. and Yu, N. (2020) The Rise of Mindfulness and its impact on Mental Health and Wellbeing. In Eds. Kirby, J.N, & Gilbert, P. (2020) Making an Impact on Mental Health: The Applications of Psychological Research. Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- 516.

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Share your dreams. Tell three people about an aspiration that is really important to you this year and listen to theirs too.

Ellis, A. (2007). How to Make Yourself Happy and Remarkably Less Disturbable. CA: Impact PublishersNotice and appreciate good things around you every day, big or small. Trees, birdsong, the smell of coffee, laughter perhaps? Ask for help today. Confide in a friend, talk to an expert, reach out to a colleague, ask a neighbour to lend a hand. Whether these connections are with our partners, families, friends, work colleagues, neighbours or others in our communities, they can all contribute to happiness and resilience. So taking action to build, maintain and strengthen our relationships is important. Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- 516.; Shapiro, S.L. (2009) Meditation and Positive Psychology. In Eds: S.J. Lopez & C.R. Snyder, Oxford Handbook of Positive Psychology. NY: Oxford University Press

Savouring the Present - Go for a 20-minute walk in which you try to notice as many positive things aroun

Huppert, F.A. (2008) Psychological wellbeing: Evidence regarding its causes and consequences. State of the Science Review: SR-X2, UK Government Foresight Project, Mental Capital and Wellbeing. Be more charitable. Give others your time, offer to help neighbours or friends, consider giving blood or volunteering. Scientists have found that although our genes and circumstances matter, a huge proportion of the variations in happiness between us come from our choices and activities. So although we may not be able to change our inherited characteristics or the circumstances in which we find ourselves, we still have the power to change how happy we are – by the way we approach our lives. Taking action to maintain and improve our well-being has never been more important. One of the classic positive psychology experiments asks people to write down “three good things” and why you think those three good things happen to you each night for a week. After six months they found people were happier but also noticed a decrease in depressive symptoms. Mental Health First Aid England suggests that the strategies contained within the 10 keys for happier living are: Harbaugh, W. T., Mayr, U., &; Burghart, D. R. (2007). Neural responses to taxation and voluntary giving reveal motives for charitable donations.Science,316(5831), 1622-1625.