By Emiliya Zhivotovskaya -

Ever been on a fad diet where you lost weight real quick and then gain it back even quicker? That is what happens when the approach is devoid of substance and is not grounded to reality. The same happens with happiness. Many things might bring you temporary joy or positive emotions but after a while you return to baseline or lower. Just over a decade ago, a new field immerged addressing this very issue.

Positive psychology is the scientific study of optimal human functioning. Traditional psychology focused on fixing what was wrong with people. Positive psychology uses the scientific method to understand what is right with human beings and how to help the average person become happier and more fulfilled. In this article, I describe an important study conducted by the worlds eminent positive psychologists and how you can use this research to improve the quality of your life. It is important however to note that according to Dr. Martin Seligman, the founder of the field, positive psychology is a descriptive rather than a prescriptive science.

That is, researchers conduct studies on concepts prescribed in self-help, pop psychology, religion and of course, wisdom passed on from grandmas. Researchers do not prescribe writing a gratitude letter to someone. Instead, they run rigorous studies on the concept then report what they have found and how it works. This is a subtle and important distinction. My approach as a positive psychology based life coach, speaker and teacher is a bridge between the prescriptive and descriptive. I call it invitational. In this article, I share the research and invite you to try some of these scientifically proven happiness activities yourself. If the activity fits, wear it. If it does not, try another one on. One size does not fit all.

In 2005 researchers Martin E. P. Seligman, Tracy A. Steen, Nansook Park and Christopher Peterson published an article in American Psychologist, a peer reviewed academic publication, titled Empirical Validation of Interventions. This was an internet based study that with 411 participants across 6 interventions, or happiness building activities, over the course of one week. The activities included: writing down three blessings everyday, paying a gratitude visit, discovering your strengths, finding new ways to use your strengths and writing about yourself at your best. They were compared to a control group that wrote about their childhood experiences. All of these groups had their subjective happiness and depression levels measured, before the activity, immediately after and as far as six months after

All of these activities had a positive effect on increasing happiness and decreasing depression. The gratitude visit and writing about you-at-your-best worked immediately after the activity. However, by 6 months, the effects wore off. Writing about 3 blessings and using strengths in a new way also increased happiness and decreased depression. These effects lasted as far as 6 months later. Identifying one’s strengths only produced a moderate, short-term decrease in depression. A factor that influenced the lasting effect was that many people spontaneously continued doing the activities after the initial assignment.I know what you might be thinking. “Well duh Emilya! If I write about what I’m grateful for and use my strengths I’ll be happier. Does that really take 5 of the most eminent psychologists today to figure that out?”

In a way it did. For a while, psychologists believed in happiness set points- or that your happiness level is predetermined and trying to become happier is futile. This research proves that with concerted effort at well-crafted activities, you can significantly improve your happiness level. An interesting point about this study is that the control group, which wrote about early childhood memories, experienced a significant increase in their happiness level and decrease in their depression levels immediately after the intervention. These rates returned to baseline after a few months. This hints at the power of our own suggestibility.

The participants knew that the study they were participating in related somehow to happiness. They assumed it would have a positive benefit and it did. However, just like fad diets, the unhappiness comes back. We live in age where researchers are conducting studies on the positive side of the human experience. Simultaneously we live in a world where time is a hot commodity. If you plan to devote 15-30 minutes a day to increasing your happiness level, you want the highest return on your investment possible. I invite you to capitalize on the research by trying out activities that are proven to work, particularly if those activities align with your values and motivations.

Here are 3 invitations:

Discover and use your top strengths:

There are many ways to go about doing this. The easiest is to ask yourself, “What do I do well?” Note that a strength, such as creativity, is different than a talent, such as being a good artist. Go to http://viacharacter.org/VIAClassification/tabid/56/Default.aspx to read about 24 well researched strengths and ask yourself which strengths resonate with me. You can take an online questionnaire at www.viacharacter.org to discover your top strengths. Once you know your strengths, use them. Recognize when they naturally come up throughout the day and find unique ways of approaching them. Online publications, such as “340 Ways to Use Your Signature Strengths” by Tayyab Rashid, PhD, exist to help in the creative process.

Cultivate an attitude of gratitude:

Express gratitude in a way that is authentic for you. Some choose to keep a gratitude journal, others think about their daily blessings before they go to bed. In the aforementioned study, participants on wrote down 3 good things a day and experienced the benefits. As you write, reflect on ways that you have contributed to these positive things happening and how you can get more of these blessings in your life. Pay a gratitude visit by seeking out someone who has positively impacted your life. Write a letter to them thanking them for their contributions. Laminate it. Personally deliver and read it to them. Try and catch them off guard.

Think back to a time when you were at your best:

Perhaps a time when you were you felt fully engaged, alive and complete. What were you doing? Who were you with? How did others react to you? What made this so memorable for you? What strengths of yours were you using? How did others receive you? Write the experience down and then reread it for a few days. Put it up in place where

Is writing down 3 blessings a day the ticket to “Happily Ever After?” I do not think so. After all, “Happily Ever After” is subjective. However, objective research supports that incorporating more happiness building activities into your life can increase your happiness level. It is not what happens to you that affects how you feel, it is your reaction and interpretation of the situation. Our day-to-day happiness depends on our day to day actions and habits. Cultivating positive habits such as these activities hold strong potential to increase the quality of your life.

Emiliya Zhivotovskaya, MAPP, RYT, is an international life coach, speaker and founder of Flourish, Inc., an organization dedicated to enabling individuals and organizations in unleashing their potential using positive psychology, yoga and alternative therapies.

She holds a master’s degree in Applied Positive Psychology from the University of Pennsylvania where she studied under the founder of the field, Martin Seligman. Emiliya is the featured success coach for the National Society of Leadership and Success, a Penn Resilience Program Facilitator, contributing author for Positive Psychology News Daily, and holds additional certification in Vinyasa Yoga 200-hr, Reiki, Laughter Yoga, Thai Massage, Brain Gym and Yoga Education. Additionally, Emiliya is the creator of the “Fix Your Thoughts, Change Your Life” audio series.

Visit http://flourishwithemiliya.com/Test/gen-step1.php for a FREE weekly newsletter and receive a free copy of Fix Your Thoughts Change Your Life audio program. Also, visit the iTunes Store and search “Flourish with Emiliya” for in-depth coverage of positive psychology research and applications for your life.

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By Sharon S. Esonis, Ph.D. -

Most people have some idea of what the term “coaching” implies, whether its in a sporting, business or personal context. The traditional concept of coaching has been around for a while now, and those individuals who’ve pursued professional relationships with skilled coaches have often reaped meaningful rewards in their lives and/or careers. But recently, as a result of robust scientific research into ways of maximizing human potential, an entirely new approach has emerged in this field: Positive Psychology Coaching.

What is Positive Psychology Coaching?

Simply put, Positive Psychology Coaching is dedicated to teaching individuals new behavioral and cognitive skills, increasing motivation, overcoming obstacles, achieving dreamed-about goals, and making the transitions and adjustments necessary to become your best in any or all areas of your life.

How Does it Differ From Other Coaching Approaches?

Why specifically a Positive Psychology approach to coaching? Positive Psychology is an empirically-based discipline that, for the past decade, has been researching and developing techniques for optimal human functioning for individuals and organizations. And the research findings are nothing short of life altering.

I’m often asked about the difference between Positive Psychology and other modes of coaching and/or self-help. And yes, the difference is huge! Positive Psychology is based on scientific research, while most other modes of coaching/self-help offer solutions without the science behind them. This is an extraordinarily important distinction that makes all the difference in the world in terms of outcomes.

For Whom it is Appropriate?

Anyone! But let me give you some examples of what has been discovered. You may want to pursue a coaching relationship because you’ve encountered some difficulties or disappointments in your life. The idea of discussing happiness as a goal may not be front and center for you. But what Positive Psychologists have discovered is that happiness is not just a destination, but rather a major variable that supports you in your efforts to stay motivated, be successful, have positive relationships and enjoy good health. Furthermore, Positive Psychology has identified many methods for increasing the happiness quotient in any individual. And who doesn’t want to be happy?

What Can You Look Forward to With Positive Psychology Coaching?

Those of us who specialize in Positive Psychology Coaching believe that developing a person’s strengths, rather than spending inordinate amounts of time trying to correct weaknesses, is a more effective, enjoyable and efficient approach for the client. By helping you to identify your signature strengths — in other words, the strengths that feel natural to you and that you use often — you can learn to utilize them in solving problems and reaching your goals in life. And you’re very likely to have a lot of fun doing it!

You can find more information in my book on Positive Psychology, It’s Your Little Red Wagon… Six Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams), available on Amazon.com.

Copyright 2009. Sharon S. Esonis, Ph.D.

Sharon S. Esonis, Ph.D., has spent close to three decades helping individuals thrive and improve their lives through her work as a licensed psychologist, author and life coach. An expert in human behavior and motivation, Dr. Esonis specializes in the burgeoning field of Positive Psychology, the scientific study of optimal human functioning and the core strengths that can lead to the achievement of one’s personally-defined goals.

Her most recent book, “It’s Your Little Red Wagon… 6 Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!),” is Dr. Esonis’s contribution to the field of Positive Psychology, presenting proven success factors and strength-building techniques that can lead individuals to a life of purpose, motivation and happiness. It is available on Amazon.com.

Dr. Esonis earned her doctoral degree at Boston College and currently maintains a life coaching practice in the San Diego area. She also teaches Positive Psychology in the Extended Learning Program at California State University San Marcos. To learn more about the power of Positive Psychology and to order her latest book, visit her website at http://www.PositivePathLifeCoaching.com

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By Patrick Mcmillan -

Children “Need Lessons in Happiness,” reads the headline in an article by Graeme Paton, Educational Correspondent for the BBC in March of 2007. According to Senior British Government Adviser, Lord Richard Layard, “All school children should have “happiness” lessons up to the age of eighteen to combat growing levels of depression.” The rate of childhood depression in America is increasing by 23% a year according to a Harvard Medical Center study. The question is “can we turn these frightening statistics around?

According to mountains of research, the answer is an absolute YES!

Research over the past few years on the topic of raising resilient, self-confident and optimistic children provides me with great confidence that these statistics can, and will be turned around substantially. Scientific evidence of the benefits of happiness exercises is mounting, and these benefits include, but are not limited to longer life, fewer illnesses, and stronger interpersonal relationships, academic and professional success, higher levels of positive emotion and life satisfaction and lower levels of depression and stress. A research project on gratitude and thankfulness, called Dimensions and Perspectives of Gratitude, by Robert A. Emmons from The University of California, Davis and Michael E. McCullough from The University of Miami, two of the leading psychologists and researchers in the world on the topic of Gratitude and Mindfulness, made the following observation. “Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, inter-personal and health based) over a two month period compared to subjects in other experimental conditions.”

I am thrilled at the advances science has made toward an understanding of happiness, which can be credited to many scholars like Martin Seligman PhD. from the University of Pennsylvania, one of the founding fathers of the Positive Psychology movement and author of several best selling books such as Learned Optimism, Authentic Happiness and The Optimistic Child. Tal Ben-Shahar PhD. ,Professor of Positive Psychology at Harvard (Harvard’s most popular course by the way) and author of Happier “Learn the Secrets of Daily Joy and Lasting Fulfillment.” University of California at Berkeley offers a wealth of tips and information for parents. The list of psychological scientists who have greatly contributed to the discoveries in the “science of happiness” is vast, and continues to grow at a wonderful rate. However, science is only now beginning to prove what ancient philosophy has been preaching for thousands of years. In fact, a recent headline in the NY Times reads, “Science has now proven what the Chinese have been teaching for 25oo years, meditation works.” For hundreds of years, some of the greatest spiritual teachers and philosophers have been trying to get their message across about how to live the good life, and it seems now that science has stepped in and proven their message to be scientifically accurate, the national media takes notice. The NY Times, Time Magazine and all the top national news media and talk shows have run more stories over the past two years about the Science of Happiness, than ever before. The personal growth and self-help industry in America alone has topped a staggering $15 Billion per year. Virtually all these books, videos, intensive weekend seminars and CD series programs are marketed to the adult population, for obvious reasons. Perhaps if this valuable life changing information were instilled in us as children, the demand would not be so high for these methods to create happier lives for ourselves as adults. In fact, children are likely to absorb and implement these tools into their lives far easier than grown-ups, because they lack the years and years of negative programming and self-limiting beliefs and doubts. If self-fulfilling beliefs and confidence were instilled in children, perhaps the statistics referred to at the beginning of this article would change over time.

Now back to the children, for whom this article is dedicated. For the past seven years I have been lucky enough to be a stay at home dad, with our two wonderful boys, who are now nine and six years old. Kids have consumed the past seven years of my life, and for that, I could not be more grateful, because I have had the opportunity to share with my children the amazing life tools I have acquired, and that have truly changed my life. Although I had a very difficult time finding the same information I had learned, put in terms a child can understand, so I took it upon my-self to create for them a sort of personal growth program for kids. Basing this program on a decade of personal research in philosophy and spirituality, combined with the past couple of years of research in positive psychology and the “science of happiness,” I mixed the two, and came up with a very simple and understandable interactive method to get the message across to my kids. The results over the past year have remarkable. So much that friends and teachers began to notice, and inquired as to what I was doing to have such emotionally intelligent kids. I began to receive requests to package what I was doing with my kids, into a program in which all kids can have access. I was thrilled with the idea, so I created a program, An Exercise in Happiness, which can be implemented with ease into the classroom setting, or at the kitchen table. I decided to share An Exercise in Happiness with the Principal of a local elementary school, and he was thrilled to have his kids be part of the pilot program. The children in third, fourth and fifth grade listened to a fun and informative seminar of sorts about how this program works and why, and its intended results. The participation from the children was fantastic, and they were very willing to share their dreams and life aspirations with everyone. The things they learned that day proved to have instant results, as I was informed by email from a fifth grade teacher. An Exercise in Happiness, has since been refined and improved and has received endorsements from The National Association for Self-Esteem, as well as Harvard Professor Tal Ben-Shahar mentioned earlier in this article, in addition. An Exercise in Happiness is currently under review by Christine Carter, director of The Greater Good Science Department at The University of California at Berkeley.

There are many resources for parents and teachers to access information about developing “emotional intelligence” in their children In fact the term emotional intelligence was coined by Daniel Goleman, who’s groundbreaking research led to his best selling book “Emotional Intelligence Why it can matter more than IQ” (Bantam Books, copyright 1995). However, with life challenges and busy schedules, and the academic pressure placed upon parents and teachers, to locate an implement these resources can prove to be difficult to accomplish. The Kids Can Do Anything program, An Exercise in Happiness is a simple way to instill this information in children and its fun exercise’s require only minutes per day, and the benefits can last a lifetime.

For more information about An Exercise in Happiness, please visit http://www.kidscandoanything.com, where you will also find links to the valuable resources mentioned above.

Patrick McMillan

(720)299-7166

mailto:Patrick@KidsCanDoAnyhthing.com

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