The Key to Success, Longevity and Health – Mindset

Dr. John Schinnerer shares the secret of the power of mindset. Numerous studies are pointing to the importance of the proper mindset in a variety of areas such as diet, exercise, aging, vision, success, intelligence, pain, stress and anxiety. Check it out!

New Pixar movie on emotions – Inside Out trailer

I am an emotion geek. And I am psyched for this movie to come out in June of 2015.

Dr. John Schinnerer
Executive coach
Emotion expert

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

 

Self-acceptance – the secret to a happier life and the least practiced happiness habit

 

March 7, 2014

The secret habit for a happy life - self-acceptance, self-compassion Dr. John Schinnerer
Self-compassion the secret and least used happiness habit

Happiness is related to greater success at work, more resiliency, less burnout and stress, more satisfying relationships, increased creativity, intelligence and flexibility of thought, improved immune system functioning and greater productivity. Happiness is more than a mere emotion; it is a habit we can improve with specific daily practices.  Science is showing that some habits cultivate more happiness than others. One of the most powerful habits for happiness and life satisfaction is self-compassion, or self-acceptance. Yet this is also one of the most secret habits, one that is least likely to be practiced.

The non-profit organization, Action for Happiness, in collaboration with Do Something Different, asked 5,000 people to rate themselves between 1 and 10 on ten habits. These ten habits have been shown in the latest scientific research as being instrumental to happiness and well-being.

The top ten habits, according to science, are…

Being kind to others (giving)

Being around others (relationships)

Physical exercise

Appreciation of the world around you

Learning new things (approaching the world with curiosity)

Goals (having significant direction in life)

Resilience (finding ways to bounce back from challenge)

Positive emotions (awe, joy, love, contentment, relaxation, etc.)

Meaning (having a purpose in life)

Acceptance and self-compassion

 

Kindness is the Most Practiced Habit

Of these valid approaches to happiness and satisfaction, most of the participants report being kind to others most frequently. And this is the most reliable way that science knows of to boost your mood to a positive place…do something kind for someone else. And fortunately, many people report doing kind acts quite frequently (7.41 out of a possible 10).

Being around others, or relationships, was a close second. Participants were asked, How often do you put effort into the relationships that matter most to you? The average score was 7.36 out of 10. And 15% of people scored the maximum 10 out of 10.

Most excitingly, the survey also looked at which habits are most closely linked to people’s life satisfaction. All 10 habits have been shown in studies to be strongly linked to life satisfaction.

 

Self-compassion Trumps Them All

What you may NOT know is that self-compassion, or self-acceptance, is the habit that predicts happiness most strongly. Unfortunately, self-compassion is also the least frequently practiced habit. Self-compassion was the lowest average score from the 5,000 participants (average rating of 5.56 out of 10). Only 5% of people put themselves at a 10 on the self-compassion habit. Around one in five people (19%) scored an 8 or 9; Less than a third (30%) scored a 6 or 7; and almost half (46%) of people rated themselves at 5 or less. We are not taught to be self-compassionate. We are not taught to be self-accepting. I would argue most of us are socialized in the opposite way…win at all costs, strive to be the best, you are not enough, you are not worthy, never be satisfied. This must change. And there are proven practices to do just that.

But I digress. Let me return to the study findings.

Physical exercise is another highly rated happiness habit. Yet this one came up relatively low as well. The average answer to How often do you spend at least half an hour a day being active? was just 5.88 out of 10, with 45% of people rating themselves 5 or less.

Professor Karen Pine, a University of Hertfordshire psychologist and co-founder of Do Something Different, stated: “Practicing these habits really can boost our happiness. It’s great to see so many people regularly doing things to help others — and when we make others happy we tend to feel good ourselves too. This survey shows that practicing self-acceptance is one thing that could make the biggest difference to many people’s happiness. Exercise is also known to lift mood so if people want a simple, daily way to fee happier they should get into the habit of being more physically active too.”

Dr Mark Williamson, Director of Action for Happiness, reported: “Our society puts huge pressure on us to be successful and to constantly compare ourselves with others. This causes a great deal of unhappiness and anxiety. These findings remind us that if we can learn to be more accepting of ourselves as we really are, we’re likely to be much happier. The results also confirm us that our day-to-day habits have a much bigger impact on our happiness than we might imagine.”

 

So how can we practice the self-compassion habit?

Here are three positive actions shown in research by Kristin Neff from University of Texas, Austin, that people can take to increase their levels of self-compassion:

  • Be as kind to yourself as you are to others. Speak to yourself as if you are 4 years old when you fall short or make a mistake. See your mistakes as opportunities to learn. Notice things you do well, however small.
  • Ask a trusted friend or colleague to tell you what your strengths are or what they value about you (and let them know of their strengths too!)
  • Spend some quiet time by yourself. Tune in to how you’re feeling inside and try to be at peace with who you are. Remind yourself “I am worthy. I am worthy of love. I am worthy of success. I am worthy of happiness.”

 

Key Survey Question Average score (Frequency of engaging in habit)

  • Giving How often do you make an effort to help or be kind to others? 7.41
  • Relating How often do you put effort into the relationships that matter most to you? 7.36
  • Exercising How often do you spend at least half an hour a day being active? 5.88
  • Appreciating How often do you take time to notice the good things in your life? 6.57
  • Trying out How often do you learn or try new things? 6.26
  • Direction How often do you do things that contribute to your most important life goals? 6.08
  • Resilience How often do you find ways to bounce back quickly from problems? 6.33
  • Emotion How often do you do things that make you feel good? 6.74
  • Acceptance How often are you kind to yourself and think you’re fine as you are? 5.56
  • Meaning How often do you do things that give you a sense of meaning or purpose? 6.38

 

A final question posed was: Overall, how satisfied are you with your life nowadays?

The average score was 6.49, compared to a national average of 6.34 reported in the UK National Values survey 2013.

For more info on happiness, well-being and positive psychology, check out my newest site at HowICanBeHappy.com.

To life, love and laughter,

Dr. John

Dr. John Schinnerer
Positive Psychology Coach
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
Twitter: @johnschin

 

Source: University of Hertfordshire. “Self-acceptance could be the key to a happier life, yet it’s the happy habit many people practice the least.” ScienceDaily. ScienceDaily, 7 March 2014. <www.sciencedaily.com/releases/2014/03/140307111016.htm>.

 

Materialism Makes Bad Situations Worse, Reduces Resiliency

Materialism Makes Bad Events Even Worse, Lowers Resiliency

Dr. John Schinnerer

The holiday season is upon us with all it’s gift-giving glory…an interesting backdrop to new research that shows new damaging effects of materialism on our well-being.

 

positive psychology Dr. John Schinnerer
Materialism seems to undermine resiliency

Some of us are more prone to deal with negative emotions and stressors with shop therapy – buying more stuff.  A new study out of the University of Illinois sheds a new light on the negative effect of materialism on how well we deal with a negative event. Having a materialistic approach to life when things go badly, appears to make bad situations worse.

 

Materialistic people tend to cope with trauma, difficulty and tragedy with impulsive buying and compulsive spending. For many, spending is a salve that soothes our inner wounds.

 

However, researcher Aric Rindfleisch states that a high degree of materialism is not only detrimental to our individual well-being, it also appears to amplify the inner emotional distress associated with stressful events. Stressful situations, such as robbery, car accidents, cancer and job loss, are more difficult to bounce back from when you are more materialistic.

 

Why does materialism matter?

 

“If you’re a materialistic individual and life suddenly takes a wrong turn, you’re going to have a tougher time recovering from that setback than someone who is less materialistic,” said Rindfleisch, the John M. Jones Professor of Marketing in the College of Business. “The research is novel in that an event that’s unrelated to materialism will have a stronger impact on someone because of their materialistic values. In other words, materialism has a multiplier effect. It’s a finding that I think is especially interesting given our consumer-driven economy.”

 

The research looked at the connection between traumatic stress and compulsive consumption using an Israeli field study and a U.S. national survey.

 

When confronted with a life-threatening terrorist attack, the study showed that highly materialistic individuals in Israel reported higher degrees of post-traumatic stress (PTSD), compulsive and impulsive purchases than less-materialistic individuals.

 

How Can I Be Happy? Learn Positive psychology with Dr. John
Materialism Makes Bad Situations Worse

“Materialistic people cope with bad events through materialistic mechanisms,” stated Rindfleisch. “When there’s a terrorist attack in Israel, people who are materialistic suffer higher levels of distress and are more likely to compensate for that through higher levels of compulsive and impulsive purchasing.”

 

One of the theories is that these effects are due to lower self-esteem in materialistic individuals which reduces their resiliency in dealing with traumatic events.

 

“You can think of terrorist attacks as a mortal threat to your life,” Rindfleisch said. “To replicate the study in the U.S., as a corollary, we asked people to tell us about their level of death anxiety. Those who had more anxiety toward death were very similar to the groups who were under terrorist attacks in Israel.”

 

“Both components of the study provide converging evidence that in times of extreme stress, highly materialistic individuals seek comfort in compulsive and impulsive consumption,” Rindfleisch reported.

 

“At its core, materialism is a value-based response to insecurity in one’s life,” he said. “Our research more broadly suggests that it’s also about existential insecurity. This idea that we’re all aware of our mortality and focusing on that can be almost debilitating.”

 

And traumatic experiences may be broadly defined as any event that one perceives as traumatic, not solely terrorism-related events.

 

Traumatic events “…could be about a broad range of stressful life events, including serious illness, an automobile accident or a natural disaster,” he said. “So the scope is broader than a terrorist attack. It’s more like a traumatic event that leads to this insecure sense of self. Thus, our research uncovers a hidden yet potentially quite expansive domain of consequences that have largely gone unnoticed in prior research.”

 

According to Rindfleisch, it’s a good reminder prior to the holiday shopping season heading into full tilt.

 

“In times of stress, people often seek solace through shopping,” he said. “The idea here is that we need some form of a cultural-based coping mechanism, because the research suggests that there is actually a short-term fix with retail therapy. Soon after purchasing something, there is a reduction of anxiety. But it doesn’t last very long. It’s fleeting. Materialists seek that as one of their coping mechanisms. And Black Friday and the holiday shopping season play into that.”

 

Resiliency, the ability to bounce back quickly following adversity, is a learnable skill.  My suggestion is to learn more adaptive ways to deal with and manage the negative emotions associated with trauma….tools such as mindfulness, forgiveness, gratitude, conscious cultivation of positive emotions, physical exercise, self-compassion and more.

 

All the best,

 

Dr. John Schinnerer

Positive Psychology Coach

Anger Management Specialist

Award-winning author of Guide To Self: The Beginner’s Guide to Managing Emotion & Thought

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

Twitter: @johnschin

 

Positive psychology with Dr. John - How can i be happy
Materialistic values reduce resiliency

Journal Reference:

  1. Ayalla Ruvio, Eli Somer, Aric Rindfleisch. When bad gets worse: the amplifying effect of materialism on traumatic stress and maladaptive consumption. Journal of the Academy of Marketing Science, 2013; DOI: 10.1007/s11747-013-0345-6