Happycast: The Science of Happiness

What do I need to actually balance? Why is balance so important? How can we achieve more balance? Listen and find out.

A Happier Year is now available on AHappierYear.com! Use the code “happycastlistener” at checkout for 10% off.

[01:00] A metaphor for balance [02:23] Social relationships [02:53] Mirror neurons [03:53] Bowling et al., “What makes your life good?” [06:13] Creating space for social relationships [07:31] Meaning and passion [13:20] Overwork [15:41] Disconnecting from work [17:43] Passions [18:50] Creating space

References:

• Schnell, T. (2011). Individual differences in meaning-making: Considering the variety of sources of meaning, their density and diversity. Personality and Individual Differences, 51(5), 667-673. https://doi.org/10.1016/j.paid.2011.06.006
• Uddin, L. Q., Iacoboni, M., Lange, C., & Keenan, J. P. (2007). The self and social cognition: The role of cortical midline structures and mirror neurons. Trends in Cognitive Sciences, 11(4), 153-157. https://doi.org/10.1016/j.tics.2007.01.001
• Kuroda, S., & Yamamoto, I. (2019). Why Do People Overwork at the Risk of Impairing Mental. Journal of Happiness Studies, 20(5), 1519–1538. https://doi.org/10.1007/s10902-018-0008-x
• SONNENTAG, S., & FRITZ, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72-S103. https://doi.org/10.1002/job.1924
• Bridekirk, J., Turcotte, J., & Oddson, B. (2016). Harmonious passions support cognitive resources. Motivation and Emotion, 40(4), 646–654. https://doi.org/10.1007/s11031-016-9561-y

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

Today we are going to talk about three different papers assessing: healthy selfishness, optimism, and acceptance. These three papers provide the basis for three actions in A Happier Year. Let's dive into these papers and get a sneak peek of what's in A Happier Year. 

[00:00] Intro

[02:36] Healthy Selfishness

[06:25] Looking forward to tomorrow

[09:25] Is anything bugging you right now?

References:

• Kaufman, S. B., & Jauk, E. (2020). Healthy Selfishness and Pathological Altruism: Measuring Two Paradoxical Forms of Selfishness. Frontiers in psychology, 11, 1006. https://doi.org/10.3389/fpsyg.2020.01006
• Littman-Ovadia, H., & Nir, D. (2013;2014;). Looking forward to tomorrow: The buffering effect of a daily optimism intervention. The Journal of Positive Psychology, 9(2), 122-136. doi:10.1080/17439760.2013.853202
• Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075–1092. https://doi.org/10.1037/pspp0000157

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

Today we are learning about active leisure! Why do we feel so “blah” after watching Netflix and what can we do instead? What psychological needs are we missing out on?

[00:30] Something exciting!

[02:30] Active leisure vs passive leisure

[04:35] The benefits of active leisure

[06:25] How does active leisure benefit us (vs passive leisure)

[11:10] An example of active leisure: Rock climbing

[13:05] Finding active leisure that suits you

[14:06] What are you actually tired of?

[15:54] A Happier Year is on Kickstarter! bit.ly/ahappieryear 

References:

• Hu, X., Barber, L. K., & Santuzzi, A. M. (2020). Does active leisure improve worker well-being? an experimental daily diary approach. Journal of Happiness Studies, doi:10.1007/s10902-020-00305-w
• Kuykendall, L., Lei, X., Zhu, Z., & Hu, X. (2020). Leisure choices and employee Well‐Being: Comparing need fulfillment and Well‐Being during TV and other leisure activities. Applied Psychology : Health and Well-being, 12(2), 532-558. doi:10.1111/aphw.12196

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

What is joy? We dig into how we define joy and talk about a strategy to add more joy to our lives.

[00:00] Intro

[1:10] Exciting Happycast news!

[02:28] What is joy?

[05:25] Joy as an emotion 

[08:32] Joy as more than an emotion

[11:25] Appreciative joy 

[13:55] Joy journal

[15:08] Tears of joy

[20:05] Outro

References

• Casioppo, D. (2019). The cultivation of joy: practices from the Buddhist tradition, positive psychology, and yogic philosophy. The Journal of Positive Psychology, 1–7. doi:10.1080/17439760.2019.1685577 
• Emmons, R. A. (2020). Joy: An introduction to this special issue. The Journal of Positive Psychology, 15(1), 1–4. https://doi.org/10.1080/17439760.2019.1685580
• Zeng, X., Sun, Y., Deng, Y., & Oei, T. P. S. (2019). Appreciative joy rooted in Chinese culture: Its relationship with strengths in values in action. The Journal of Positive Psychology, 1–10.
• Zeng, X., Wang, R., Oei, T. P. S., & Leung, F. Y. K. (2018). Heart of Joy: a Randomized Controlled Trail Evaluating the Effect of an Appreciative Joy Meditation Training on Subjective Well-Being and Attitudes. Mindfulness. doi:10.1007/s12671-018-0992-2 
• Matthew Kuan Johnson (2020) Joy: a review of the literature and suggestions for future directions, The Journal of Positive Psychology, 15:1, 5-24, DOI: 10.1080/17439760.2019.1685581

• Oriana R. Aragón & John A. Bargh (2017): “So Happy I Could Shout!” and “So Happy I Could Cry!” Dimorphous expressions represent and communicate motivational aspects of positive emotions, Cognition and Emotion, DOI: 10.1080/02699931.2017.1301388
• Matthew Kuan Johnson (2020) Joy: a review of the literature and suggestions for future directions, The Journal of Positive Psychology, 15:1, 5-24, DOI: 10.1080/17439760.2019.1685581
• Aragón, O. R., & Clark, M. S. (2018). "tears of joy" & "smiles of joy" prompt distinct patterns of interpersonal emotion regulation. Cognition and Emotion, 32(5), 913-940. doi:10.1080/02699931.2017.1360253’

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

We are all feeling a little anxious and overwhelmed right now. Here are some science backed tips on how to feel a little better during these weird and scary times.

[00:18] Intro

[02:35] Stay social with video chats!

[08:40] Get moving

[13:24] Focus on what you can control

[15:30] Disconnect from the news a little

[17:44] Outro

References

• Tsai, H., Cheng, C., Shieh, W., & Chang, Y. (2020). Effects of a smartphone-based videoconferencing program for older nursing home residents on depression, loneliness, and quality of life: A quasi-experimental study. BMC Geriatrics, 20(1), 27-11. doi:10.1186/s12877-020-1426-2
• Lathia, N., Sandstrom, G. M., Mascolo, C., & Rentfrow, P. J. (2017). Happier people live more active lives: Using smartphones to link happiness and physical activity. PloS One, 12(1), e0160589. doi:10.1371/journal.pone.0160589

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

How can we gain more control of our feelings and of our lives?

[00:00] Intro

[01:20] What is control? 

[03:43] You can’t control everything

[04:45] Study: Control helps older adults through stressful times

[08:25] How to feel more in control

References:

• Thompson, S.C. (2017) The Role of Personal Control in Adaptive Functioning In C.R. Snyder, Shane J. Lopez, Lisa M. Edwards, and Susana C. Marques (Ed.), The Oxford Handbook of Positive Psychology, 3rd Edition. doi:10.1093/oxfordhb/9780199396511.013.22 
• Dulin, P. L., Hanson, B. L., & King, D. K. (2013). Perceived control as a longitudinal moderator of late-life stressors on depressive symptoms, Aging and Mental Health, 17(6), 718-723. https://doi.org/10.1080/13607863.2013.784956

In a nutshell, psychological safety is about feeling safe to learn, contribute, and challenge the status quo without fear of being embarrassed or punished. Listen as Dr. Clark shares his wealth of knowledge on this topic. 

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

[01:50] Dr. Clark’s background

[03:30] The background of psychological safety

[04:30] The basic definition of psychological safety

[06:07] Why is psychological safety important?

[06:40] Personal experiment with psychological safety

[08:07] What are some common causes of fear?

The four stages of psychological safety

[11:55] The first sign of psychological safety: Inclusion safety

[15:05] How to make people feel included?

[17:05] Stage two: Learner safety

[17:45] Stage three: Contributor safety

[18:35] Stage four: Challenger safety

[20:32] What’s something a leader might be doing that is undermining psychological safety

[22:12] What can an employee do? How to disagree.

[24:50] How to compete in a healthy way

[28:00] Intended audience

[29:20] How this relates to students

[32:00] A better way to view failure

[39:54] Parting thoughts

Get in touch with Dr. Clark

[email protected]

https://www.leaderfactor.com

Get Dr. Clark’s book

https://www.amazon.com/Stages-Psychological-Safety-Inclusion-Innovation/dp/1523087684

What is the secret to making and having friends? Listen in, it might surprise you!

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

[00:00] Intro

[01:40] Spatial ecology

[04:52] How many hours does it take to make a friend? Study 1 (adults that moved cities)

[08:50] How many hours does it take to make a friend? Study 2 (college students)

[10:50] Striving Behaviours, quality conversation

[13:13] What is the secret to being liked?

[15:20] Outtro 

References:

• Ebbesen, E.B., Kjos, G.L., & Konečni, J. (1976).  Spatial ecology: Its effects on the choice of friends and enemies. Journal of Experimental Social Psychology, 12(6), 505-518. https://doi.org/10.1016/0022-1031(76)90030-5

• Hall, J. A. (2019). How many hours does it take to make a friend ? Journal of Social and Personal Relationships, 36(4), 1278–1296. https://doi.org/10.1177/0265407518761225

• Aronson, E., & Worchel, P. (1966). Similarity versus liking as determinants of interpersonal attractiveness. Psychonomic Science, 5(4), 157-158. http://dx.doi.org/10.3758/BF03328329

Join Christine Esovoloff and I as we have a conversation about the honest truths of self-love, self-compassion, accountability, and more!

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

[02:05] About Christine

[02:47] About Dear Love, I’m Ready for You

[03:12] Self love has so many definitions

[04:22] Self-love isn’t an end point, it’s a journey

[05:23] Chatting about study, self love helps you through failures

[07:00] Treat yourself like you’d treat a friend

[08:07] Why is it hard to be kind to ourselves?

[08:49] Be gentle with yourself

[09:53] Unpacking our baggage 

[11:40] Holding ourselves accountable

[13:36] One size doesn’t fit all

[14:30] How Christine got involved with the book  

[16:43] Outtro / where to find book / next week’s episode

References:

• Miyagawa, Y., Niiya, Y., & Taniguchi, J. (2019). When Life Gives You Lemons , Make Lemonade : Self ‑ Compassion Increases Adaptive Beliefs About Failure. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00172-0

Dear Love, I’m Ready for You: Use discount code 'christine20' to get 20% off! https://goldenbrickroad.pub/products/dear-love-im-ready-for-you

Find Christine on the web:  instagram.com/the_ginger_journal www.thegingerjournal.ca

There’s a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships.

A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[01:24] Release those endorphins with social drinking

[05:16] Endogenous opioids from social laughter

[08:36] Be your spouse’s friend!

[10:30] But have other friends, because your cortisol responds to it.

[14:45] Outtro 

References:

• Dunbar, R. I. M., Launay, J., Wlodarski, R., Robertson, C., Pearce, E., Carney, J., & Maccarron, P. (2017). Functional Benefits of ( Modest ) Alcohol Consumption, Adaptive Human Behavior and Physiology, 3, 118–133. https://doi.org/10.1007/s40750-016-0058-4
• Manninen, S., Tuominen, L., Dunbar, R. I., Karjalainen, T., Hirvonen, J., Arponen, E., … Ja, I. P. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans, 37(25), 6125–6131. https://doi.org/10.1523/JNEUROSCI.0688-16.2017
• Grover, S., & Helliwell, J. F. (2019). How ’ s Life at Home ? New Evidence on Marriage and the Set Point for Happiness. Journal of Happiness Studies, 20(2), 373–390. https://doi.org/10.1007/s10902-017-9941-3
• Keneski, E., Neff, L. A., & Loving, T. J. (2018). The Importance of a Few Good Friends : Perceived Network Support Moderates the Association Between Daily Marital Conflict and Diurnal Cortisol, 9(8), 962–971. https://doi.org/10.1177/1948550617731499