Sonja Lyubomirsky from the University of California has done some interesting research comparing people who describe themselves as happy or unhappy. She found that 40 per cent of our happiness is within our power to change! Lyubomirsky identified 12 scientifically robust ways in which we act and think that naturally enhance happiness.  

 1) Express gratitude. 

 2) Cultivate optimism: Lyubomirsky suggests imagining a future in which everything has turned out the way you want it and to write it down. 

 3) Avoid obsessing over things or paying too much attention to what others are doing. 

 4) Practise acts of kindness – more than you’re used to. 

 5) Make time for friends; be supportive and loyal. 

 6) Develop coping strategies: Lyubomirsky suggests writing down upsetting feelings and trying to see that traumatic events often make us stronger. If it is difficult to develop coping strategies alone seek some professional guidance. 

 7) Learn to forgive. 

 8) Immerse yourself in activities and be open to new ones. 

 9) Savour life’s pleasures: Lyubomirsky gives the example of lingering over something you enjoy to eat rather than mindlessly consuming it. 

 10) Work towards meaningful goals. 

 11) Practise religion or spirituality. 

 12) Exercise. 

 Of course not every one of these suggestions suits everybody and none of them produce immediate results, but the research does show that by pursuing these things happiness is likely to increase.  

 Research, no matter from which discipline, provides us with rich data to help us develop our understandings about the world we live in, the way we live, our own selves and so on. Humans are often described as natural scientists, that is, from the moment we are born we are curious and we yearn for knowledge and understanding.

 There are many theories about knowledge, as the philosophy of epistemology explores. Epistemology wonders: ‘how do we know what we know’ or perhaps even: ‘how do we know what we think we know?’ Some theories of knowledge, such as those from the natural sciences, assume that there is always a truth ‘out there’ to be discovered and as long as we have access to the appropriate tools we can discover it. Other theories, such as the theory of social constructionism, view the world as a collection of negotiated understandings created via culture and language; that there is no one real truth to be discoverd; we simply reach agreements about things we decide to name truths.

 In western society we are educated to particularly value scientific knowledge and to pursue objective facts through quantitative research. We are most often convinced by statistics and scientific fact. However, whilst enjoying the fruits of research and valuing academic endeavour, it is vital that, in the spirit of academic rigour, we always retain a critical stance towards our pursuit for knowledge.

 For example, in an analysis of American Psychological Association (APA) research journals between 2003 and 2007, it was found that 68% of psychological research participants were from the US and 96% were from Western industrialised countries, mainly North America, Europe, Australia, and Israel (Arnett, 2008). This means that 96% of psychological samples came from countries with only 12% of the world’s population. Arnett raises concern that “the result is an understanding of psychology that is incomplete and does not adequately represent humanity… the majority of the world’s population lives in conditions vastly different from the conditions of Americans [who are the vast majority of psychological research participants].”

 A philosophy of science that emphasises fundamental processes and does not give significant weight to cultural context would not find this state of affairs troublesome. However, I believe it does raise the question: how culturally valid is our research in Psychology? That is, are we taking enough care to ensure that we are realistic about the generalisability and validity of our research findings?

 One of the most frequently asked questions about therapy is whether it is worth the expense?  Certainly beginning a course of therapy is a financial commitment and of course we want to know if it is likely to ‘pay off’.

 A study by Chris Boyce at the University of Warwick, England reported by the Bet Israel Deconess Medical Center, has found some interesting results. By examining data from thousands of people who had provided information about their mental well-being, it was found that the increase in happiness from a $1,329 course of therapy was so significant that it would take a pay raise of more than $41,542 to achieve an equal boost in well-being. This means that therapy could be perhaps as much as 32 times more cost-effective at improving well-being than receiving money. 

 Boyce explains that “often the importance of money for improving our well-being and bringing greater happiness is vastly over-valued in our societies. The benefits of having good mental health, on the other hand, are often not fully appreciated and people do not realize the powerful effect that psychological therapy, such as non-directive counseling, can have on improving our well-being.”

A beautifully wise poem by Portia Nelson:

Chapter 1

I walked down the street. There’s a deep hole in the sidewalk
I fall in. I am lost. I am helpless
It isn’t my fault
It takes forever to get out

Chapter 2

I walked down the same street. There’s a deep hole in the sidewalk
I pretend I don’t see it
I fall in again. I can’t believe I am in the same place
But it isn’t my fault
It still takes a long time to get out

Chapter 3

I walked down the same street. There’s a deep hole in the sidewalk
I see it there
I still fall in. It’s a habit.
My eyes are open. I know where I am.
It is my fault
I get out immediately

Chapter 4

I walked down the same street. There’s a deep hole in the sidewalk
I walk around it

Chapter 5

I walk down another street.

 Apparently so. Contrary to popular belief, the New Scientist reports that images of unhealthy foods instead of resulting in temptation, actually promote healthy eating. Dr Floor Kroese, a Psychologist at Uterecht University in the Netherlands, found that the weight-conscious women in her study who were shown pictures of chocolate cake were more likely to choose to eat healthy snacks than participants who had been shown a neutral image of a flower.

 “In moderation” says Psychologist Dr Ayelet Fishbach, originally of Tel Aviv University and now at the University of Chicago, “this positive impact of food temptations will overcome the negative impact – the urge to indulge”.

 So perhaps a picture on the fridge door of tempting foods may aid good dieting habits. Kroese warns, however, that whilst highly tempting images can remind people of their eating intentions, weakly attractive images do not have the same impact and may in fact cause the reverse!

 There are lots of ways in which we can encourage our sense of wellness.

 The following is a list, based on an article by The Mental Health Foundation. which summarises some excellent ideas for boosting our emotional well-being and getting the most out of life.

1) “It’s good to talk”

 It is important to be able to talk about how you feel with other people so that feelings don’t get ‘bottled up’ inside. By talking to family, friends or a professional we release tension, feel heard and get support.

2) Get active

 Lots of research shows that physical activity makes us feel better. The chemicals released through exercise lift our mood, help us concentrate and improve our sleep quality. Generally healthy people should aim to be physically active for at least 30 minutes five times per week. Of course the activity chosen should be something you enjoy!

3) Eat well

 A healthy balanced diet has a positive effect on well-being. Try to eat 3 meals a day which include:

• lots of different types of fruit and vegetables
• wholegrain cereals or bread
• nuts and seeds
• dairy products
• oily fish
• plenty of water.

 Try to limit alcohol, high-caffeine and sugary drinks.

4)  Be social

 Being in touch with family and friends, whether it is in person, by phone or online, is important for making us feel grounded and supported. If life circumstances make it difficult to be in touch with others, then try to become involved with a group or a hobby.

5) Take care

 Actually taking care of others helps us take care of ourselves. Helping a friend, looking after a pet or doing volunteer work can help boost self-esteem and a sense of well-being.

6) Time out

 We all need a break now and again. Whether it’s a 5 minute pause during the day, a long lunch or a holiday, it is vital to relax and replenish. Yoga and meditation are also excellent ways of helping the body and mind relax and of course it is essential to get a good night’s sleep.

7) Do what you like

 Spend time investing in something that you enjoy. Hobbies and activities make us feel good about ourselves, de-stress and express ourselves – particularly physical or creative activities.

8 ) I am who I am