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10 Keys to Happier Living

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Neff, K. D. (2011). Self‐compassion, self‐esteem, and well‐being.Social and personality psychology compass,5(1), 1-12. Action for Happiness has identified 10 keys to happier living, based on an extensive review of the latest research about what really helps people flourish. These are not “10 commandments”, because each of us is unique and what works for one of us may not for someone else. They are simply 10 areas that tend to make a big difference to people’s happiness - and crucially they are all areas that are within our control. 1. Do things for others As human beings, we have a natural negativity bias – a tendency to focus on what’s wrong and interpret ambiguous information negatively and this can extend to what we focus on in our self. Many of us give more attention and weight to what we’re not good at than we give to what we do well or effortlessly. Yet all of us have a mix of strengths and weaknesses.

When you are doing something pleasurable such as taking a warm shower or bath, petting your dog or cat, stroking your child's hair or sitting down for a moment of peace, be really present. Really notice what it is you find pleasurable about the experience and how it makes you feel. Gilbert, P. (2014). The origins and nature of compassion focused therapy.British Journal of ClinicalHow we respond to stress, loss, failure or trauma has a big impact on our well-being. We often cannot choose what happens to us, but we can choose our own attitude to what happens. Resilience is a life skill that can be learned. EMOTIONS: Look for what’s good 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:

Gratitude is a pleasant emotion that’s a firm foundation for happiness. It arises from recognising what we have or what we have received and, as a result, feeling thankful and appreciative. Experiencing gratitude has been shown to boost: happiness, optimism, resilience and physical health, reduce materialism and makes it less likely we’ll feel lonely [8]. Aknin, L. B., Whillans, A. V., Norton, M. I., & Dunn, E. W. (2019). Happiness and prosocial behavior: An evaluation of the evidence.World Happiness Report 2019, 67-86. Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., &; Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor.Journal of Experimental Social Psychology,76, 320-329. King, V. (2016) 10 Keys to Happier Living – A Practical Guide for Happiness. Hachette. Lyubomirsky, S, Sheldon, K M, &; Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111 - 131 Brown, K.W., Kasser,T., Ryan, R.M., Linley,P.A. & Orzech, K. (2009). When what one has is enough: Mindfulness, financial desire discrepancy and subjective well-being. Journal of Research in Personality, 43, 727-736. Uchino, B.N., Cacioppo, J.T. & Kiecolt-Glaser,J.K. (1996) The Relationship Between Social Support and Physiological Processes: A Review With Emphasis on Underlying Mechanisms and Implications for Health. Psychological Bulletin Vol. 119, No. 3, 488-531 Condon, P., Desbordes, G., Miller, W. B., & DeSteno, D. (2013). Meditation increases compassionate responses to suffering.Psychological Science,24(10), 2125-2127.The good news is research shows we can learn how to accept ourselves more [3]. Developing the skills of self-compassion, a better understanding our strengths, how to use these more, and ways to work with or around our weaknesses can all positively impact our happiness. As you step outside look up at the sky and see the sky and the clouds or the stars, notice the feeling of the air on your body or the warmth of the sun or sensation of the wind. Share your dreams. Tell three people about an aspiration that is really important to you this year and listen to theirs too. Today the skill and practice of mindfulness matters more than ever. As a result of our devices and social media, there’s a lot more competing for our attention than ever before. More than the human brain evolved for. As useful as this technology is, it’s designed to capture and keep hold of our attention. We can lose hours scrolling on our phone without realising it. It can also create information overload and fuel social comparison, adding to our stress levels or even causing distress. Visible greenery, both indoors and out, has been shown to reduce stress and increase our concentration and productivity [14]. Even if we live in a town or city, there are lots of different ways we can nurture our connection with nature.

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