Post on 18-Aug-2020
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
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 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)
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 enhancedSource: What is positive psychology, and what it is not? Psychology Today, C. Peterson (2008)
➢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).
Research Findings about
Happiness
The purpose of our
lives is to be happy.
~Dalai Lama
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)
Happiness Measured
Happiness can be measured and there are
many validated tools
Happiness can me measured on various
domains
Optimism
General happiness
Well-Being
Optimists are
people who tell
themselves a good
story after defeat
~Marty Seligman
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)
Subjective Happiness Scale
1. In general, I consider myself:
not a very a very
happy person 1 2 3 4 5 6 7 happy person
2. Compared with most of my peers, I consider myself:
less happy 1 2 3 4 5 6 7 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 1 2 3 4 5 6 7 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 1 2 3 4 5 6 7 a great deal
Source: A measure of subjective happiness: Preliminary reliability and construct
validation, Social Indicators Research, S. Lyubomirsky, H. Lepper (1999)
Subjective Well-Being Scale
1. In most ways, my life is close to my idealStrongly Strongly
Disagree 1 2 3 4 5 6 7 Agree
2. The conditions of my life are excellentStrongly Strongly
Disagree 1 2 3 4 5 6 7 Agree
3. I am satisfied with my lifeStrongly Strongly
Disagree 1 2 3 4 5 6 7 Agree
4. So far I have the important things I want in lifeStrongly Strongly
Disagree 1 2 3 4 5 6 7 Agree
5. If I could live my life over, I would change almost nothingStrongly Strongly
Disagree 1 2 3 4 5 6 7 Agree
Source: Subjective well-being: The science of happiness and a proposal for a national
index, American Psychologist E. Diener (2000)
Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.
-Alice Walker
What Determines Your
Level of Happiness
Genetics
Environment
Intentional Activities
Source: Pursuing Happiness: The Architecture of Sustainable Change, Sonja Lyubomirsky (2005)
50%
40%
Stuff that
happens
Stuff you make
happen
10%
LOWER
HIGHER
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)
Happiness and well-being are the desired outcomes of positive psychology
Marty Seligman
Authentic happiness comes from identifying and cultivating your fundamental strengths, and USING THEM EVERYDAY in work, love, play and parenting.
~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 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)
Virtues and Strengths
Permission to use images granted by VIA Institute on Character
Reggie’s Top 6 Strengths
Gratitude #1
Humor #2
Hope #5
Love #3
Social intelligence #4
Kindness #6
TranscendenceStrengths that forge
connections to the
larger universe and
provide meaning
HumanityInterpersonal strengths
that involve tending and
befriending others
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 exercise, energy, fewer symptoms, better sleep
➢ Interpersonal helpful, connected, less lonely and isolated
➢ Spiritual more loving, giving, forgiving, humble
➢Communicate your gratitude to othersSource: 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 regardless of skill
Can be experienced in solitary or social activitieshttp://www.youtube.com/watch?v=qnvvLM-dHSs
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
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
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 ProverbSource: 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.
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)
Strong Social
ConnectionsWe 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)
Spirituality & Lifestyle
Choices Physical
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
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
Eff
ecti
veness
Importance
Source: The How, Why, What, When and Who of Happiness, K. Layous, S.
Lyubomirsky (2014).
LOW
LOW
HIGH
HIGH
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!”
Resources
Happiness is when what you think, what you say, and what you do are in harmony.
~Mahatma Ghandi
Thank YouReggie Caldwell, LCSW
916-600-9419Reggiecaldwelllcsw@gmail.com
https://www.youtube.com/watch?v=GO3lgO55kuY