International Happiness Day March 20, 2014 – Free Positive Psychology Talks

The United Nations declared March 20th International Happiness Day, and to mark it there will be free video  presentations about how people are using Positive Psychology in their lives and careers starting tomorrow.

Positive psychology leads to International Happiness Day
International Happiness Day March 20, 2014

March 20, 2014

Listen and learn from the world’s foremost experts in the application of positive psychology. Each speaker will share usable, practical, evidence-based insights to enhance your well-being personally and professionally.  Celebrate the United Nations’ International Day of Happiness by learning how to create more happiness for yourself and others and increase the total tonnage of happiness in the world.

All of the talks are available at the same time so you can pick and choose what you want to hear/view, but these videos will cost a modest amount (either $25 or $50) starting on March 21.  All of the presenters are graduates of the University of Pennsylvania Master’s of Applied Positive Psychology degree program (MAPP Program).

If you want to just register and see who is presenting and what the topics are, you can get a free ticket to use at this link: https://www.entheos.com/International-Day-Of-Happiness/  Just type in your name and email address. There’s tons of fantastic, useful info here. I’m sure you will find something helpful…fast!

To life, love and laughter!

 

Dr. John Schinnerer
Positive Psychology Expert
Anger Management Specialist
Founder, Guide to Self, Inc.
913 San Ramon Valley Blvd. #280
Danville CA 94526
Positive psychology blog: http://DrJohnBlog.GuideToSelf.com 
Anger management blog:
http://WebAngerManagement.com
The Path to Happier:
http://HowICanBeHappy.com
Twitter: @johnschin

 

How Can I Be Happy? Learn Positive Psychology w/ John Schinnerer PhD

Video #1 of How Can I Be Happy? Learn Positive Psychology w/ John Schinnerer Ph.D.

 

About Dr. John Schinnerer

John Schinnerer, Ph.D., an expert in positive psychology, is revolutionizing the way in which people make sense of the mind, behavior and emotion. In December of 2011, he was one of three emotion experts (along with Paul Ekman and Dacher Keltner) to consult with Pixar on a feature-length movie in which the main characters are emotions. Much of his time is spent in private practice teaching clients the latest ways to turn down the volume on negative emotions such as anger, anxiety and stress. He has developed a unique coaching methodology which combines the best aspects of entertainment, humor, positive psychology and emotional management techniques. His offices are in Danville, California. He graduated from U.C. Berkeley Summa Cum Laude with a Ph.D. in educational psychology.  He has been an executive, speaker and coach for over 14 years.  He hosted over 200 episodes of Guide To Self Radio, a daily prime time radio show, in the SF Bay Area.    He wrote the award-winning book, ‘Guide To Self: The Beginner’s Guide To Managing Emotion and Thought,’ which is available at Amazon.com.  His blog, Shrunken Mind, was recently recognized as one of the top 3 in positive psychology on the web (drjohnblog.guidetoself.com). His new video blog teaches people the latest ways to manage anger using positive psychology. (WebAngerManagement.com). He is currently working on a destination site to teach individuals paths to sustainable happiness via positive psychology and ongoing practice at HowICanBeHappy.com.

How Can I Be Happy? Using Science to Increase Your Happiness

How Can I Be Happy? Scientifically-Proven Techniques to Increase Your Happiness

By John Schinnerer, Ph.D.

Founder Guide to Self

If I had to live my life again, I would … read some poetry and listen to some music at least once every week; for perhaps the parts of my brain now atrophied would thus have been kept alive through use. The loss of these tastes is a loss of happiness, and may possibly be injurious to the intellect, and more probably to the moral character, by enfeebling the emotional part of our nature.’’ Charles Darwin

The questions ‘Where can I find happiness?’, ‘How can we be happy?’, and ‘How can I be happy?’ have been asked by philosophers for thousands of years. Only in the past 20 years has science taken a research approach to answering such questions. This burgeoning field is known as positive psychology and tests which exercises, mindsets and activities truly add to our happiness, our well-being.

Here are 7 of the top scientific answers to the question, ‘How can I be happy?

Positive psychology answers question...How Can I Be Happy?
Positive psychology answers question…How Can I Be Happy?

 

1.     How Can I Be Happy? Practice Self-compassion

While self-esteem has to do with how you feel about yourself generally, self-compassion involves how you treat yourself when things go badly. The goal is to treat yourself with the same type of kindness and compassion that most people extend to loved ones when they fail. When someone else makes a mistake, most people will react with some degree of kindness and understanding. Self-compassion seems to turn down the volume on anger typically associated with huge mistakes while still maintaining your sense of personal responsibility. A 2007 study at Duke University found that ‘inducing self-compassion may decouple the relationship between taking responsibility and experiencing negative affect.’ The way in which you do this is to speak to yourself as if you were a three-year-old child. This allows for mistakes (which are a major path for learning), screw ups, and errors. Self-compassion seems to be related to greater resiliency (i.e., the ability to bounce back from difficulty). Work at speaking to yourself with kindness.

 

2.     How Can I Be Happy? Pursue life goals with meaning.

What is the meaning of your life? Having life goals which are personally meaningful is a major facet of happiness, according to Sonja Lyubomirsky, a professor of psychology at U.C. Riverside and author of The How of Happiness. Those folks who pursue wealth or fame won’t boost their satisfaction with life because, just like new possessions (think of the new BMW!), they bring only passing joy. This is due to the idea of the hedonic treadmill – you adjust to new situations and possessions remarkably quickly. Once you adjust, the happiness fades. On the other hand, goals that increase happiness are challenging yet attainable, involve personal growth, and have some internal value. So, what is it you love to do? In what areas of life does time seem to stop? In which activities do you lose yourself? Look at these questions to discern where your meaningful goals lie.

 

3.     How Can I Be Happy? Breathe.

Most adults only use 20% of their lung capacity. This means that you are frequently oxygen deprived. As the brain runs on oxygen (and glucose), it is critical to remind yourself to take deep breaths throughout the day to increase happiness, psychological flexibility and the more positive emotions.

Take a deep breath in through your nose for 6 seconds. Hold your breath for 2 seconds. Breathe out for 8 seconds. Breathe into your abdomen or belly. As you breathe in, your belly should inflate like a balloon. As you exhale, your abdomen should collapse or be pulled in toward your spine. Focus on breathing out all the old stale air in your lungs. Repeat 5 times. Your breath is one of your most powerful tools to break the cycle of negative emotions and cultivate positive ones.

 

4.     How Can I Be Happy? Get out in nature.

Take a leisurely stroll outside. Gaze at the trees, the clouds, the plants and the birds. Studies have shown that a mere 20 minutes spent in a natural environment has a restorative effect on the mind. Remember to breathe deeply during your stroll. Recently, a study came out in the Journal of Environmental Psychology showing the vast mental health benefits of spending 20 minutes per day in nature.  Twenty minutes surrounded by trees, birds, plants and fresh air decreases anger, increases vitality, energy, mood and happiness. One of the best ways to get feeling better is to reconnect with nature. Numerous studies have linked increased energy and well-being to exposure to nature.  A simple wilderness walk leads to increased feelings of happiness, less anger, and better immune system functioning.

5.     How Can I Be Happy? Exercise.

Studies show that individuals who exercise more than 20 minutes per day, sleep at least 7 hours per night, and eat healthy foods that are naturally colorful have reduced feelings of anger and irritation, higher levels of happiness and well-being.  Have you worked out today? If not, take a brisk walk for 15-20 minutes (outside in nature of course!) to increase your level of happiness and satisfaction with life. Studies show that sweating three times per week reduces symptoms of depression roughly as well as antidepressants.   Exercise ups the production of “feel good” neurotransmitters, such as endorphins, and of proteins that improve connections between brain nerve cells.

6.     How Can I Be Happy? Focus on Gratitude

Practicing gratitude, the simple act of counting your blessings, has been demonstrated to increase levels of happiness, according to Lyubomirsky. One critical component to cultivating happiness seems to lie in spending time with others who are less fortunate than you. This is largely because the mind naturally makes comparisons. When you compare yourself to someone more fortunate than you in some way (e.g., wealthier, prettier, smarter, more successful), you feel worse about yourself. Yet when you compare yourself to someone less fortunate than you, you feel better about your situation.  So volunteer, visit an old relative, and be grateful for all that you have…the clothes on your back, a bed to sleep in, a roof over your head, the ability to walk on your own, and so on. Get specific. Get back to basics. Appreciate all that you normally take for granted. It will make you happier!

Positive psychology coach john schinnerer phd emotion expert
How can i be happy? Practice gratitude

 

7.     How Can I Be Happy?  Learn Realistic Optimism

The simple explanation of realistic optimism is that it is the practice of looking for the best in each person and situation. Studies show that practicing being more optimistic can improve your outlook on life. Martin Seligman found that participants who learned realistic optimism had a significant increase in happiness and a reduction in depressive symptoms.  Lyubomirsky had volunteers write for 10 minutes per week about their dreams for the future and ways they could achieve them. Six months later, she checked in with them again, and found that they were happier, even if they had stopped their journaling.  What’s more, you can start with little steps.  Whenever something bad occurs, think of the positive that might come out of it.  It takes practice. It feels uncomfortable at first. But it gets easier. Keep at it!

 

 

About the Author

John Schinnerer, Ph.D., an expert in positive psychology, is revolutionizing the way in which people make sense of the mind, behavior and emotion. In December of 2011, he was one of three emotion experts (along with Paul Ekman and Dacher Keltner) to consult with Pixar on a feature-length movie in which the main characters are emotions. Much of his time is spent in private practice teaching clients the latest ways to turn down the volume on negative emotions such as anger, anxiety and stress. He has developed a unique coaching methodology which combines the best aspects of entertainment, humor, positive psychology and emotional management techniques. His offices are in Danville, California. He graduated from U.C. Berkeley Summa Cum Laude with a Ph.D. in educational psychology.  He has been an executive, speaker and coach for over 14 years.  He hosted over 200 episodes of Guide To Self Radio, a daily prime time radio show, in the SF Bay Area.    He wrote the award-winning book, ‘Guide To Self: The Beginner’s Guide To Managing Emotion and Thought,’ which is available at Amazon.com (you can get a free PDF copy of the book by visiting Guide To Self and entering your name and email address!).  His blog, Shrunken Mind, was recently recognized as one of the top 3 in positive psychology on the web (drjohnblog.guidetoself.com). His new video blog teaches people the latest ways to manage anger using positive psychology. (WebAngerManagement.com). He is currently working on a destination site to teach individuals paths to sustainable happiness via positive psychology and ongoing practice at HowICanBeHappy.com.

 

John_Schinnerer_200px_Suit_Square_Anger_Management

 

How Can I Be Happy? What Science Tells Us About Happiness

The Expert… Richie Davidson: What Science Teaches Us About Well-Being

One of my research heroes is the prolific Richie Davidson. He has an article in today’s Huffington Post… “What Does Science Teach Us About Well-Being?”

Here are a few key excerpts:

As we finalize our preparations to receive His Holiness the Dalai Lama for a dialogue on Global Health and Well-being, an event co-sponsored by the Center for Investigating Healthy Minds and the Global Health Institute, both at the University of Wisconsin-Madison, it is appropriate to reflect on what science is teaching us about well-being.

1. Well-being is a skill.

By conceptualizing well-being as a skill, we appeal to modern insights from neuroscience where the study of neuroplasticity has informed us that the mind and brain are highly changeable and that the brain is constantly being shaped by experience and training.

Positive psychology coaching w john schinnerer phd
Happiness & well-being are skills that can be learned

Viewed from this perspective, well-being is the product of skills that can be enhanced through training and is also subject to environmental influences that impact our brain, especially over the course of development.

2. Well-being is associated with specific patterns of brain activity that influence and are influenced by the body.

Recent findings establish that specific patterns of brain activity involving the prefrontal cortex and limbic (below the cortex) regions are associated with reports of well-being.

Brain patterns associated w happiness
Positive psychology can lead you to a happier brain and mind.

Through this bidirectional communication between the brain and body, pathways have been identified that provide the beginnings of an understanding of why our emotional and physical health are intimately intertwined.

3. Equanimity and generosity both contribute to well-being and are associated with distinct patterns of brain and bodily activity.

The Dalai Lama has frequently urged us to be kind toward others and has suggested that kindness is a direct route to happiness.

Modern research has borne this out and indicates that kindness and compassion toward others is associated with peripheral biological (i.e., biology below the neck) changes that are salubrious.

Equanimity can be cultivated through simple contemplative practices and is associated with being attentive to the present moment and not getting lost in worrying about the future and ruminating about the past.

Modern research indicates that the average adult American spends nearly 50% of his waking life mind wandering–not paying attention to what he is actually doing.

average adult spends 50% of time with mind wandering
The average U.S. adult spends 50% of time with mind wandering

By learning to remain aware of the present moment, we can free ourselves from being slaves to the past and future.

Experiments have been conducted in which participants are randomly assigned to one of two groups–in the first group, they are provided with money and told to go out and spend the money on themselves and to purchase things for themselves only; in the second group, they are provided the same amount of money as the first group but they are told to spend the money only on others.

Since I’m writing about this, I’m sure you can guess which group showed much greater increases in happiness over the course of the day–of course, it was the group instructed to spend the money only on others.

Another amazing thing about generosity and kindness is that a growing body of evidence suggests that such behavior is good for our biology.

It helps to reduce inflammation and the molecules responsible for increasing inflammation.

4. There is an innate disposition toward well-being and prosocial behavior.

Organisms orient toward stimuli and situations that promote well-being.

how can i be happy? learn positive psychology with john schinnerer phd

Moreover, recent research indicates that human infants in the first six months of life show a preference for prosocial and cooperative situations compared with aggressive and antagonistic ones.

If this indeed continues to be replicated across a wide range of cultures, it would invite the view that we come into the world with an innate preference for good and we obscure that innate propensity over the course of development as we become socialized within our modern culture.

When we engage in practices to nurture compassion, we are not really learning a new skill so much as unlearning the noise which is interfering with our ability to connect with a fundamental innate core of goodness.

As these ideas become more widely known and appreciated, it is my fervent aspiration that our culture will pay more attention to well-being, will include strategies to promote well-being with our educational curricula and within the healthcare arena, and will include well-being within our definitions of health.

To life, love and laughter,

 

 

John Schinnerer, Ph.D.

Positive Psychology Coach

Author of the award-winning Guide To Self: The Beginner’s Guide To Managing Emotion & Thought

Guide To Self, Inc.

913 San Ramon Valley Blvd. #280

Danville CA 94526

(925) 575-0258

Get a free copy of John’s award-winning self help book at GuideToSelf.com

WebAngerManagement.com – 10-week online anger management course

DrJohnBlog.GuideToSelf.com –  Awarded #1 Blog in Positive Psychology by PostRank, Top 100 Blog by Daily Reviewer

@johnschin – Twitter

Batman Shooting in Colorado: Dealing With the Emotional Aftermath

Resiliency Following the Colorado 2012 Shooting and James Holmes (with his apparent Prescription Pill Abuse)

John L. Schinnerer, Ph.D.

Guide To Self, Inc.

I wrote an article following the 2007 slaughter at Virginia Tech on how to make sense of senseless tragedies. Unfortunately, it appears time to share these ideas again. This time it follows the horrific shooting at a Colorado movie theater during the new Batman: The Dark Knight Rises movie in July 2012.

James Holmes was on a large dose of prescription pain killers during his rampage.

The main question is how do we best respond to such unnecessary suffering and frightening tragedy?

While my work is in positive psychology, teaching clients to work towards greater happiness and contentment, there are many times during which I must teach others to address rage, grief and anxiety.

We are all pressed by the vicissitudes of life to confront humbling, depressing, horrifying incidents during our lifetimes. As we learn to become more resilient, we can bounce back from tragedy and restart in a positive direction.  To learn greater resiliency, to begin to experience post-traumatic GROWTH, you need a greater awareness of the emotions that are likely to arise in the aftermath of the the Colorado massacre. The human response to such unbelievable suffering is primarily emotional. We struggle to make rational sense of such insanity. Yet there are frequently no rational explanations. Many human acts simply defy reason, defy explanation. So we are left with intense, lingering emotional responses such as indignance, rage, sorrow, confusion, and fear.

Below is a brief breakdown of the major emotions that may follow a tragedy such as the Colorado Batman shooting:

  1.     Sadness and despair
  2.     Destructive anger
  3.     Constructive anger
  4.     Compassion

1.       Sadness and despair:

Following a tragic loss, sadness and grieving are normal responses. Both serve the purpose of lowering your energy level in order to keep you close to home where you are more likely to have the comfort of loved ones around you. Relationships buoy emotions in times of distress. Sadness acts to keep you in a safe place where you can take the time you need to recover and rebuild your internal, emotional reserves. If you were directly impacted by the Colorado murders and lost a loved one, recovery may take anywhere from 6 months to several years. With time, the feelings of sadness (which can arise suddenly and without warning) will slowly and gradually wash over you less frequently, last for shorter periods of time and become less intense.

2.      Destructive anger

Senseless violence often leads to feelings of anger – anger at the killer, anger at society, anger at God for allowing it to happen, anger at our own helplessness in the face of mindless brutality. Anger signals the fact that something or someone has come between you and a desired goal of yours. It is a call to action. The goal may be as simple as trying to get home through dense traffic or as basic as survival.

Destructive anger may be turned inward at oneself or outward at other people. Studies show that 90% of anger is turned inwards. You are most likely to bury your anger, to suppress it.  This is a normal attempt to control and contain the frightening emotion of anger, yet ultimately, it is doomed to failure, for anger cannot be contained. Given enough time, given no tools to release anger, anger frequently leads people to go volcanic – explode in anger.

It is better to become aware of your anger in the moment, label it (“I’m getting pissed off right now” or “I’m starting to be annoyed”), and release. Instead, most people I speak with, attempt to hold anger at a distance, bottle it up, contain it. Inevitably, this approach backfires. This stuffed anger is toxic and leads to all sorts of negative health outcomes (e.g., increased likelihood of heart attack, stroke, high blood pressure, etc.). It also leads to displaced anger where you get angry with the wrong person, at the wrong time, and to the wrong degree, and can even lead to extreme behaviors such as hurting innocent others.

The weapons James Holmes used for his psychopathic act.

3.      Constructive anger

Constructive anger is anger that is used as motivation to act in a positive manner towards an ethical end. In other words, it is using your anger to help you remove something which is keeping you from reaching a goal. Unlike destructive anger which is usually held onto, constructive anger is released in a short period of time, usually as a result of the positive action taken, such as writing a letter to the editor of the local paper or starting a non-profit organization to help survivors.  Constructive anger provides you with a persistent attitude which enables you to push forward to solve a given problem.

Anger is frequently misunderstood. Anger is almost always thought to be negative and destructive, despite the fact that anger itself is merely a feeling. Anger, by itself, is instructive, not destructive. Anger can be a good thing. Anger is a step up the emotional ladder from sadness as it allows you to have the energy to act, to do something. However, for anger to be positive, you must first learn to manage your emotions. Then you have a choice as to how to respond to anger’s signal.

It may be early to ‘rejoice in the suffering’ but the sentiment is correct

4.      Compassion

When you are ready to get past your anger, start to think of the world as compassionate and nurturing. As such it is designed to reward compassionate, nurturing behaviors in individuals. Throughout the world, there are far more loving people who are committing acts of kindness than there are angry people committing foul deeds. The human mind is naturally inclined to overfocus on the negative – negative emotions, thoughts, self-definitions and actions by other people. This is the heart of media and news organizations.

Counterbalance this negativity bias with constant reminders of the good around you – positive emotions, supportive thoughts, good people, and kind deeds. The firm belief that humankind is primarily good, that the vast majority of people in the world are well-intentioned, lies at the heart of compassion.

Compassion occurs when you feel the suffering or distress of another person. Compassion is the identification with and the understanding of another person’s situation, feelings, and motives. It stems from an understanding that we are all interconnected, that our survival is dependent upon our peaceful coexistence. Compassion, the ability to “walk in the other person’s shoes,” is the antidote to anger. The goal is to understand the situation from the perspective of the other person. Often this involves interpreting the situation with a large degree of grace, understanding and forgiveness. It is an act that few of us have been trained to do.

Our lack of emotional management skills is, in my opinion, the greatest failing of our society. A heightened awareness of the power of emotional management may be the highest good that can arise out of the Colorado Batman shooting. Research has shown that better emotional management is related to longer lives, improved job performance, better grades, better management skills, greater resiliency and much more. As Aristotle said, “Educating the mind, without educating the heart, is not education at all.”

Tragic, difficult times demand that we look inward to see a different view of ourselves, our species and of life. This new view brings meaning to that which is unfolding. When you feel trapped in circumstance, when you are overcome with anger or sadness, try, try, and then try again to assume a new perspective. Tragedy masks the opportunity for growth. The surest way out of untenable situations is to change your perspective and view the situation as a challenge to which you are meant to rise.

Challenge yourself by asking, “What am I supposed to learn from this?” Your answer will usually involve a human strength or value, such as compassion, interconnectedness, gratitude, resiliency, gratitude, freedom, spirituality, or family.  Your answer will lead to a deeper connection with yourself, with your loved ones and with humanity.

Learn to manage your ‘Wild Thing’, the emotional mind, with constant reminders of the good around you

The challenge is to find meaning in the senselessness. Many times, a simple awareness of the lesson or value is all that is necessary to free you from the binds of sadness and anger. If not, the new connection with your core values will fuel your courage to help you find new ways to persevere, survive and eventually thrive. This meaning may be as simple as

“I survived this, I can survive anything” or

“I am resilient” or

“I must value my loved ones more.”

August Wilson once said, “Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”  Tragic situations remind you of your strength, for you are more resilient than you ever realized.  You always have the choice to focus your attention on the positive, such as compassion and forgiveness.  Do not give into your fear. Be courageous. Overcome your fears. Look your fear in the eye and move forward in spite of it, for that is the very definition of courage. Do not believe that we humans are, at heart, evil. Choose to believe in the good in humanity.

The Roman poet Horace put it well, “Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant.” Find your talents. Find your strengths. Use them to help others. Persevere.

About the Author

John Schinnerer, Ph.D. is in private practice teaching men the latest ways to turn down the volume on painful emotions such as anger, anxiety and stress. He also helps individuals discover successful, more meaningful lives via the latest in positive psychology. He has consulted with and presented to cutting-edge companies such as Kaiser Permanente, Sutter Health, RAMS, and Pixar. John’s offices are in Danville, California 94526. He graduated from U.C. Berkeley with a Ph.D. in educational psychology.  He has been an executive, speaker, entrepreneur and coach for over 14 years.  John is Founder of Guide To Self, a company that coaches men to happiness and success using the latest in positive psychology.  He hosted over 200 episodes of Guide To Self Radio, a daily prime time radio show, in the SF Bay Area.   His areas of expertise range from positive psychology, to emotional awareness, to anger management.  He wrote the award-winning, “Guide To Self: The Beginner’s Guide To Managing Emotion and Thought.”  His blog, Shrunken Mind, was recently recognized as one of the top 3 in positive psychology on the web (http://drjohnblog.guidetoself.com ). His new video blog teaches people concrete steps for anger management (http://drjohnsblog.wordpress.com). His latest project is an eMagazine entitled, Happier, aimed at teaching positive psychology tools to laypeople. It is expected out in September of 2012.