How and Why Happiness Makes the Workplace Better

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1 How and Why Happiness Makes the Workplace Better Reggie Caldwell, LCSW Purveyor of Happiness DISCLAIMER: I am conducting this training as a private consultant to the California WIC Association, and not in my role as a Health Equity Analyst for the California Department of Public Health

2 Happiness doesn t depends on what happens to us. It is how we view the past, enjoy the moment, and create the future. ~Author unknown

You Must Help Yourself BEFORE You Can Help Others To do our best at work, we must ensure that our bodies, minds, and souls are well-nurtured Researchers found that happiness is linked with several

3 You Must Help Yourself BEFORE You Can Help Others To do our best at work, we must ensure that our bodies, minds, and souls are well-nurtured Researchers found that happiness is linked with several measures of success This supports the concept that success can lead to happiness, and that happiness can actually lead to success! Source: The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? Psychological Bulletin, S. Lyubomirsky, L. King, E. Diener (2005)

4 The Science of Happiness Happiness research emerged from Positive Psychology which focuses on improving one s quality of LIFE! People who are satisfied with life eventually have even more reason to be satisfied Happiness leads to desirable outcomes at school and work, to fulfilling social relationships, and even to good health and long life Happiness can be (1) defined, (2) measured and, (3) can be meaningfully enhanced Source: What is positive psychology, and what it is not? Psychology Today, C. Peterson (2008)

5 Research Findings about Happiness Relationships are a key factor in long-term happiness Research has shown that, of all the factors related to happiness, having strong social connections with others is one of the most important (Ryan & Deci, 2001) Money is important, but you can t buy happiness Once we reach a level of income that covers our basic expenses and provides a certain level of comfort, having more money will not in itself make us happier (Ryan & Deci, 2001) Even after big windfalls like winning the lottery, happiness increases only in the short run, fading fairly quickly before returning to prior levels (Brickman et al., 1978) Those who spend on others rather than themselves and on experiences rather than material goods have reported greater levels of happiness (Dunn et al., 2008; Van Boven, 2005). Happy people are healthier Numerous studies have found that happy people live longer and experience lower levels of cortisol, lower blood pressure, improved immune functioning, and reduced cardiovascular activity all of which are markers of better health, (Diener & Chan 2011).

6 The purpose of our lives is to be happy. ~Dalai Lama

7 Happiness Defined Pleasure: The pleasant life makes a small contribution to our happiness Engagement: A life of involvement by expanding one s gifts and doing interesting work is a large contributor to happiness Meaning: A life of significant social connections and service to others is the largest contributor to happiness Source: Authentic Happiness, Martin Seligman (2004)

8 Happiness Measured Happiness can be measured and there are many validated tools Happiness can me measured on various domains Optimism General happiness Well-Being

9 Optimists are people who tell themselves a good story after defeat ~Marty Seligman

10 Giltay s Optimism Questions 1. I expect much from life Fully agree Partially agree Don t know 2. I don t look forward to what lies ahead for me in the years to come Fully agree Partially agree Don t know 3. My days seem to be passing slowly Fully agree Partially agree Don t know 4. I am full of plans Fully agree Partially agree Don t know Source: Dispositional Optimism and All-Cause and Cardiovascular Mortality in a Prospective Cohort of Elderly Dutch Men and Women, JAMA, E. Giltay, J. Geleijnse, F. Zitman (2004)

11 Subjective Happiness Scale 1. In general, I consider myself: not a very a very happy person happy person 2. Compared with most of my peers, I consider myself: less happy more happy 3. Some people are generally very happy. They enjoy life regardless of what is going on, getting the most out of everything. To what extent does this characterization describe you? not at all a great deal 4. Some people are generally not very happy. Although they are not depressed, they never seem as happy as they might be. To what extent does this characterization describe you? not at all a great deal Source: A measure of subjective happiness: Preliminary reliability and construct validation, Social Indicators Research, S. Lyubomirsky, H. Lepper (1999)

12 Subjective Well-Being Scale 1. In most ways, my life is close to my ideal Strongly Strongly Disagree Agree 2. The conditions of my life are excellent Strongly Strongly Disagree Agree 3. I am satisfied with my life Strongly Strongly Disagree Agree 4. So far I have the important things I want in life Strongly Strongly Disagree Agree 5. If I could live my life over, I would change almost nothing Strongly Strongly Disagree Agree Source: Subjective well-being: The science of happiness and a proposal for a national index, American Psychologist E. Diener (2000)

13 Don t wait around for other people to be happy for you. Any happiness you get you ve got to make yourself. -Alice Walker

14 What Determines Your Level of Happiness Intentional Activities 40% Stuff you make happen HIGHER Stuff that happens LOWER Genetics 50% Environment 10% Source: Pursuing Happiness: The Architecture of Sustainable Change, Sonja Lyubomirsky (2005)

15 Life Sometimes Hurts--Happiness is the Cure! We Can Cultivate It 1. Gratitude 2. Optimism 3. Avoid overthinking 4. Nurture relationships 5. Find you flow 6. Learn to forgive 7. Practice kindness 8. Develop coping strategies 9. Commit to goals 10.Spiritual connections 11.Take care of your body Sleep Nutrition Physical activity Source: The How of Happiness, Sonja Lyubomirsky (2008)

16 Authentic happiness comes from identifying and cultivating your fundamental Marty Seligman strengths, and USING THEM EVERYDAY in work, love, play and parenting. Happiness and well-being are the desired outcomes of positive psychology ~Marty Seligman

Strengths Matter People who use their strengths believe they are capable of achieving their goals People who used their strengths reported lower levels of stress People who used their strengths in a

17 Strengths Matter People who use their strengths believe they are capable of achieving their goals People who used their strengths reported lower levels of stress People who used their strengths in a new and different way everyday reported higher levels of happiness Strengths are like muscles the more you use them the stronger they will become Source: Strengths use, self-concordance and well-being: Implications for strengths coaching and coaching psychologists, International Coaching Psychology Review, R. Govindji, P. Linley (2007)

18 Virtues and Strengths Permission to use images granted by VIA Institute on Character

19 Reggie s Top 6 Strengths Gratitude #1 Humor #2 Hope #5 Love #3 Social intelligence #4 Kindness #6 Transcendence Strengths that forge connections to the larger universe and provide meaning Humanity Interpersonal strengths that involve tending and befriending others

20 You can live a happier, healthier life just by being grateful. ~Robert Emmons

Gratitude Affirming goodness and recognizing that the sources of this goodness are outside the self Benefits of gratitude Psychological greater levels of positive emotions, reduced stress Physical

21 Gratitude Affirming goodness and recognizing that the sources of this goodness are outside the self Benefits of gratitude Psychological greater levels of positive emotions, reduced stress Physical exercise, energy, fewer symptoms, better sleep Interpersonal helpful, connected, less lonely and isolated Spiritual more loving, giving, forgiving, humble Communicate your gratitude to others Source: Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity, Robert Emmons, (2013)

Flow The psychological state that accompanies highly engaged activities Time is ignored Person becomes one with the activity The aftermath is invigorating Everyone experiences flow

23 Flow The psychological state that accompanies highly engaged activities Time is ignored Person becomes one with the activity The aftermath is invigorating Everyone experiences flow regardless of skill Can be experienced in solitary or social activities Source: Flow: The Psychology of Optimal Experience Mihaly Csikszentmihalyi (1990)

Coping Strategy 1: Build Resilience Resilience is the process of adapting well in the face of adversity Resilience and happiness are both generated from the same portion of the prefrontal cortex

24 Coping Strategy 1: Build Resilience Resilience is the process of adapting well in the face of adversity Resilience and happiness are both generated from the same portion of the prefrontal cortex Happy people view problems as predictable and controllable Developing resilience requires anticipating challenges and using resources (e.g. past success, social support, etc.) Source: American Psychological Association website

Coping Strategy 2: Calming the Mind It is extremely beneficial to your health and well-being to practice calming an overactive mind People with calm minds: Sleep well Experience life moment-to-moment

25 Coping Strategy 2: Calming the Mind It is extremely beneficial to your health and well-being to practice calming an overactive mind People with calm minds: Sleep well Experience life moment-to-moment Are less stressed and anxious You should sit in silent meditation for 20 minutes a day, unless you re too busy. Then you should sit for an hour. ~Ancient Zen Proverb Source: Calming Your Anxious Mind: How Mindfulness and Compassion Can Free You from Anxiety, Fear, and Panic, J. Brantley (2007)

Coping Strategy 3: Savoring Taking the time to stop and smell the roses what researchers call savoring can enhance happiness and boost feelings of appreciation and gratitude.

26 Coping Strategy 3: Savoring Taking the time to stop and smell the roses what researchers call savoring can enhance happiness and boost feelings of appreciation and gratitude. Savoring occurs in various timeframes. Anticipate future pleasures Experience present pleasures Reminisce about past pleasures Savoring helps us deepen the impact that positive events have on our emotional lives. Source: Savoring: A New Model of Positive Experience, F. Bryant, J. Veroff (2007)

27 Strong Social Connections We are inherently social Good social support buffers stress Strong social connection Changes our self-image Removes self-focus Provides constructive feedback Strengthens communities Source: Authentic Happiness, Martin Seligman (2004)

Physical Spirituality & Lifestyle Choices

28 Physical Spirituality & Lifestyle Choices Regular exercise helps many of the body s systems function better Aerobic exercise reduces anxiety Sleep Plays a critical role in immune function, metabolism, memory, and learning Nutrition Consuming functional foods

29 Effectiveness Find your Fit You are more likely to do the things that bring you happiness More likely to adhere More likely to be successful Bigger boosts in happiness HIGH LOW LOW Importance Source: The How, Why, What, When and Who of Happiness, K. Layous, S. Lyubomirsky (2014). HIGH

Practice deep breathing Ask yourself, is this my business?

30 Which will you be? Become a change agent Remember you do important work Take a break Go for a walk Practice deep breathing Ask yourself, is this my business? Take responsibility Don t take things personally Practice positive self-talk Keep positive affirmations around Start the day with the slogan, it WILL be a GREAT day!

31 Resources

Thank You Reggie Caldwell, LCSW 916-600-9419 Reggiecaldwelllcsw@gmail.

32 Thank You Reggie Caldwell, LCSW Happiness is when what you think, what you say, and what you do are in harmony. ~Mahatma Ghandi

Introduction to Positive Psychology 23 rd February Jo Hennessy

Introduction to Positive Psychology 23 rd February 2018 Jo Hennessy Objectives To introduce you to the following ideas, with exercises, reflection and discussion: The Health Disease Continuum Aims of Positive