10 ways to get happy, successful News added by Benefits Pro on May 15, 2014
By Dan Cook
Americans are an unhappy bunch.
Studies that assess happiness on the job, happiness at home, community well-being, physical health and emotional health all paint a portrait of Americans as dissatisfied, often depressed, going through life with unmet expectations and perhaps unrealistic goals for themselves, their workplaces and their families.
For example, the most recent Gallup-Healthways study, which assessed American well-being state-by-state in 2013 via a well-being index system, revealed that Americans were no happier last year than in 2008 or in preceding years in which Gallup-Healthways undertook the index. Other research has also concluded that success at work and other areas of life doesn’t translate into a happy person.
Yet could it be that happiness is just within the American grasp, and that a true guru has emerged to facilitate that grasp? Listen up:
“As a society we’ve gotten it backwards: it is happiness that leads to success not vice-versa,” says “America’s Happyologist” Jackie Ruka, founder of the Get Happy Zone personal and professional development organization. “The ‘failure is not an option’ mentality is an old belief system based upon fear, insecurity and competition, which results in working too much for fear of job and income-loss. But this state of mind can literally kill us.
“Conversely, a happy workforce leads to increased productivity and meaningfulness at work in addition to a more fruitful and meaningful personal life. It’s a cycle. There are multiple scientific studies proving that we are, in fact, the ambassadors of our own happiness in that we have full control over this enviable state of mind, which is a powerful precursor of success in terms of the true meaning of the word and how it impacts the human experience,” the happyologist claims.
“Forward-thinking companies such as Zappos, Google and Pfizer foster happiness as part of their company culture, by offering mindfulness programs and by instituting practices that help preserve work-life balance,” he says. “Of course we should not become dependent upon Corporate America to usher in this sorely needed paradigm shift. The more individuals recognize that we are each responsible for our own happiness, the closer we are to seeing that collective happiness manifest, resulting in improved relationships, careers, finances and both physical and emotional health.”
Pulling from an assortment of experts, Ruka invites Americans to consider adopting his compiled list of “10 scientifically proven happiness strategies.” They are:
1. Savor ordinary events
Study participants who took the time to do this “showed significant increases in happiness and reductions in depression,” psychology professor Sonja Lyubomirsky notes. Reflecting back on moments of your day, even those you might ordinarily hurry through, is a worthwhile effort.
2. Avoid comparisons
Focusing on your own personal achievements instead of making comparisons to others will better impact your happiness and self-esteem, according to Lyubomirsky, which leads to greater life satisfaction. It’s easy to lose sight of what achievements — both personal and professional — have enriched our life, and we must remind ourselves ... often.
3. Put money low on the list
According to researchers Kasser and Ryan, those who put money high on their priority list are at greater risk for depression, anxiety and low self-esteem. “Money-seekers also score lower on tests of vitality and self-actualization,” Ryan says.
4. Have meaningful goals
As humans, we thrive on having a purpose, but what is purpose if there is no meaning behind it? “People who strive for something significant, whether it’s learning a new craft or raising moral children, are far happier than those who don’t have strong dreams or aspirations,” father-and-son team Diener and Biswas-Diener found. Positive psychology authority Tal Ben-Shahar agrees, having stated, “Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable.”
5. Take initiative at work
Researcher Amy Wrzesniewski says that, “when we express creativity, help others, suggest improvements or do additional tasks on the job, we make our work more rewarding and feel more in control.”
6. Make friends and treasure family
This may seem like a no-brainer, but we need relationships. Sometimes we underestimate the importance of such connections. And, the more genuine the better as Diener and Biswas-Diener note, “We don’t just need relationships; we need close ones that involve caring and understanding.”
7. Fake it until you make it
This actually works, according to Diener and Biswas-Diener, who assert, “Happy people see possibilities, opportunities, and success. When they think of the future, they are optimistic, and when they review the past, they tend to savor the high points.” This may take some practice, so try to smile even when you don’t feel like it.
8. Keep a gratitude journal
When you are sick and tired of being sick and tired, you can either become a time bomb waiting to go off or you can recalibrate. An excellent tool for detoxing and redirecting your thoughts is with a gratitude journal. Those who write in a journal on a weekly basis are healthier, more optimistic, and more likely to achieve personal goals, according to author Robert Emmons. Martin Seligman’s research also revealed that people who write “gratitude letters” to someone significant in their lives score lower on depression and higher on happiness and the effect lasts for weeks. Gratitude and the human spirit together make powerful allies.
9. Get moving
According to a Duke University study, exercise may be as effective as drugs in treating even major depression. Exercise releases endorphins, the feel-good hormone. Duke researcher Blumenthal suggested that “exercise may be beneficial because patients are actually taking an active role in trying to get better ... (and) patients who exercised may have felt a greater sense of mastery over their condition and gained a greater sense of accomplishment. They felt more self-confident and had better self-esteem.” When you feel good, you tend to continue the behavior related to it and are motivated to adopt others.
10. Serve others
This is often referred to as a “helper’s high.” According to ethicist and researcher Stephen Post, helping a neighbor, volunteering and donating goods and services results in more health benefits than exercising or quitting smoking. Researcher Elizabeth Dunn similarly found that those who spent money on others reported greater happiness than those who spent it on themselves.
Originally published on BenefitsPro.com
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