We can train our brain to look for the good around us, increasing the number of pleasant emotional moments we experience so over time we benefit from the ‘broaden and build’ effect outlined above. This doesn’t mean ignoring what’s wrong, but noticing what’s right. For example, studies show that simply reflecting and writing down three good things we experienced over the course of the day (however small), for seven days, boosted how happy people felt and reduced feeling down, and this impact lasted as long as six months! [3] Pause by a pond – find some pleasant water to sit or stand by and notice the reflections on its surface. Ellis, A. (2007). How to Make Yourself Happy and Remarkably Less Disturbable. CA: Impact Publishers Do something that you know will make you feel good. Listen to music, watch something funny, get outside or call an old friend.

As human beings, we have a natural negativity bias – a tendency to focus on what’s wrong and interpret ambiguous information negatively and this can extend to what we focus on in our self. Many of us give more attention and weight to what we’re not good at than we give to what we do well or effortlessly. Yet all of us have a mix of strengths and weaknesses. Dr. Kristen Neff, one of the world’s leading experts in the topic, has identified three key components which combined enable self-compassion:Harbaugh, W. T., Mayr, U., &; Burghart, D. R. (2007). Neural responses to taxation and voluntary giving reveal motives for charitable donations.Science,316(5831), 1622-1625. Aknin, L. B., & Whillans, A. V. (2021). Helping and happiness: A review and guide for public policy.Social Issues and Policy Review,15(1), 3-34

Hamer, M., Coombs, N., Stamatakis, E. (2014) Associations between objectively assessed and self-reported Recent research shows that regularly experiencing positive emotions – like joy, gratitude, contentment, inspiration, and pride – creates an ‘upward spiral’, helping to build our resources. So try to focus on the good aspects of any situation – the glass half full rather than the glass half empty. ACCEPTANCE: Be comfortable with who you are Busy or racing minds can get in the way of a good night’s sleep and it’s not always easy to switch-off. Whether it’s tomorrow’s to-do list, worries about the day that’s just gone or the future, or our devices keeping our minds whirring late into the night. To make sure we get enough sleep, we don’t just need to turn off the lights, but also have some ways to calm our minds.People who have meaning and purpose in their lives feel more content, in control and get more out of what they do. They also experience less stress, anxiety and depression. Where we find meaning and purpose will vary for each of us but they all involve being connected to something bigger than ourselves. Keep Calm. Stay Wise. Be Kind. Join the movement. Be the change. What Works Centre for Wellbeing Briefing Paper (2020) Volunteer wellbeing: what works and who benefits? https://whatworkswellbeing.org/resources/volunteer-wellbeing-what-works-and-who-benefits/

Whether these connections are with our partners, families, friends, work colleagues, neighbours or others in our communities, they can all contribute to happiness and resilience. So taking action to build, maintain and strengthen our relationships is important. Be as kind to yourself as you are to others. See your mistakes as opportunities to learn. Notice things you do well, however small. principles, and exploration of what’s soaring, emerging, and ripe with potential in science and in practice. Kindness rather than judgement – messing up, failing or struggling is part of life and of course doesn’t feel good. Rather than beating ourselves up for not being good enough, when we are self-compassionate, we are warm and understanding towards ourselves like we would be to a good friend. In essence, mindfulness is the process of openly paying attention, with awareness, to our experience in the present moment [2]. It’s not something new. Forms of it have been practiced in different cultures and faiths for millennia and can be found in Christianity, Judaism, Islam as well as Buddhism. However, it’s a capacity we’ve somewhat lost since fewer of us practice a religion, the speed of life has become faster and the amount of information we process in our daily lives has increased.Cultivate greenery wherever you are – grow herbs in your kitchen, plant a window box or a cultivate greenery in a patch of earth outside.

How we feel about ourselves can have a big influence on how happy and resilient we are. Accepting that, like all human beings, we have strengths and imperfections, we’ll make mistakes and sometimes fail is an important component of psychological wellbeing [1]. It doesn’t mean we won’t feel bad when we mess up, but we don’t dwell on it as much or beat ourselves up about it. This means we are more able to learn and grow and move on. We are also less likely to feel ashamed and withdraw from others, and it can boost our relationships and compassion towards others [2]. Acceptance – no one is perfect. Longing to be someone different gets in the way of making the most of our own happinessEat a rainbow – a simple way to ensure you get a range of vitamins and other important micro-nutrients is to eat a range of different coloured natural fruits, vegetables, whole grains and other foods every day