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