January 23, 2014
It’s been a while since I’ve posted and now that I am going back to work after the privilege of having my second child in 2 years, I thought there was nothing more appropriate than starting where I left off and linking to this article. None of us are happy all the time, of course, but this article gives really helpful ideas about how to appreciate and increase the happiness we have.
July 12, 2010
Sonja Lyubomirsky from the University of California has done some interesting research comparing people who describe themselves as happy or unhappy. She found that 40 per cent of our happiness is within our power to change! Lyubomirsky identified 12 scientifically robust ways in which we act and think that naturally enhance happiness.
1) Express gratitude.
2) Cultivate optimism: Lyubomirsky suggests imagining a future in which everything has turned out the way you want it and to write it down.
3) Avoid obsessing over things or paying too much attention to what others are doing.
4) Practise acts of kindness – more than you’re used to.
5) Make time for friends; be supportive and loyal.
6) Develop coping strategies: Lyubomirsky suggests writing down upsetting feelings and trying to see that traumatic events often make us stronger. If it is difficult to develop coping strategies alone seek some professional guidance.
7) Learn to forgive.
8) Immerse yourself in activities and be open to new ones.
9) Savour life’s pleasures: Lyubomirsky gives the example of lingering over something you enjoy to eat rather than mindlessly consuming it.
10) Work towards meaningful goals.
11) Practise religion or spirituality.
12) Exercise.
Of course not every one of these suggestions suits everybody and none of them produce immediate results, but the research does show that by pursuing these things happiness is likely to increase.
April 21, 2010
When we think forward or look back, we often reflect on how happiness fits into our lives. The pursuit of happiness is one of the most common goals of new psychotherapy clients. “I just want to be happy” is a well-heard phrase. So how can we be happier? What does the research say?
Hannah Booth, of the Sydney Morning Herald, summarises a number of interesting research findings…
1) Think positively
Barbara Fredrickson at the University of North Carolina found that thinking positively has a positive effect on the body as well as the mind. Her research showed that positivity decreased blood pressure, pain and susceptibility to colds and increased sleep. Cognitive Behavioural Therapy, for example, highlights techniques that aim to lift mood by counteracting unhelpful thinking, such as over-generalisation and taking things personally.
2) Do
Daniel Gilbert from Harvard University explains why doing is better than not doing. Studies show that people tend to regret not having done things much more than they regret things they have done. This is perhaps because it is easier to accept doing something we regret, as we consider ourselves active and courageous. We can console our regret by thinking about what we have learned from the experience.
3) Meditate
Daniel Goleman, Psychologist and author advocates the benefit of meditation. He writes: “Meditation helps us better manage our reactions to stress and recover more quickly from disturbing events. This is key to happiness.” Goleman cites a study where workers in stressful jobs practiced mediation for eight weeks. After just two months they felt happier and reported they liked their work more. One way to consider happiness is the ability to recover quickly from upset. Goleman advises that when we start to get upset, let go of the negative thought, deal with the problem and then let go of that too.
4) Be kind
Paul Gilbert, from the University of Derby, UK, highlights how important it is that we relate to ourselves with kindness. When we are self-critical we damage our wellbeing, contentedness and ability to cope.
5) Find meaning
Jonathan Haidt, a Psychologist at the University of Virginia, emphasises the amount of time we spend doing things that give us personal meaning and a sense of connection. He cites quality time with loved ones, holidays and other enjoyable activities. Becoming involved with something you believe in, such as religion, politics or teaching or doing something creative are also good examples.
March 30, 2010
February 14, 2010
Research, no matter from which discipline, provides us with rich data to help us develop our understandings about the world we live in, the way we live, our own selves and so on. Humans are often described as natural scientists, that is, from the moment we are born we are curious and we yearn for knowledge and understanding.
There are many theories about knowledge, as the philosophy of epistemology explores. Epistemology wonders: ‘how do we know what we know’ or perhaps even: ‘how do we know what we think we know?’ Some theories of knowledge, such as those from the natural sciences, assume that there is always a truth ‘out there’ to be discovered and as long as we have access to the appropriate tools we can discover it. Other theories, such as the theory of social constructionism, view the world as a collection of negotiated understandings created via culture and language; that there is no one real truth to be discoverd; we simply reach agreements about things we decide to name truths.
In western society we are educated to particularly value scientific knowledge and to pursue objective facts through quantitative research. We are most often convinced by statistics and scientific fact. However, whilst enjoying the fruits of research and valuing academic endeavour, it is vital that, in the spirit of academic rigour, we always retain a critical stance towards our pursuit for knowledge.
For example, in an analysis of American Psychological Association (APA) research journals between 2003 and 2007, it was found that 68% of psychological research participants were from the US and 96% were from Western industrialised countries, mainly North America, Europe, Australia, and Israel (Arnett, 2008). This means that 96% of psychological samples came from countries with only 12% of the world’s population. Arnett raises concern that “the result is an understanding of psychology that is incomplete and does not adequately represent humanity… the majority of the world’s population lives in conditions vastly different from the conditions of Americans [who are the vast majority of psychological research participants].”
A philosophy of science that emphasises fundamental processes and does not give significant weight to cultural context would not find this state of affairs troublesome. However, I believe it does raise the question: how culturally valid is our research in Psychology? That is, are we taking enough care to ensure that we are realistic about the generalisability and validity of our research findings?
February 11, 2010
One of the most frequently asked questions about therapy is whether it is worth the expense? Certainly beginning a course of therapy is a financial commitment and of course we want to know if it is likely to ‘pay off’.
January 12, 2010
A beautifully wise poem by Portia Nelson:
Chapter 1
I walked down the street. There’s a deep hole in the sidewalk
I fall in. I am lost. I am helpless
It isn’t my fault
It takes forever to get out
Chapter 2
I walked down the same street. There’s a deep hole in the sidewalk
I pretend I don’t see it
I fall in again. I can’t believe I am in the same place
But it isn’t my fault
It still takes a long time to get out
Chapter 3
I walked down the same street. There’s a deep hole in the sidewalk
I see it there
I still fall in. It’s a habit.
My eyes are open. I know where I am.
It is my fault
I get out immediately
Chapter 4
I walked down the same street. There’s a deep hole in the sidewalk
I walk around it
Chapter 5
I walk down another street.
December 15, 2009
Apparently so. Contrary to popular belief, the New Scientist reports that images of unhealthy foods instead of resulting in temptation, actually promote healthy eating. Dr Floor Kroese, a Psychologist at Uterecht University in the Netherlands, found that the weight-conscious women in her study who were shown pictures of chocolate cake were more likely to choose to eat healthy snacks than participants who had been shown a neutral image of a flower.
November 30, 2009
November 18, 2009
There are lots of ways in which we can encourage our sense of wellness.
Try to limit alcohol, high-caffeine and sugary drinks.
4) Be social
Being in touch with family and friends, whether it is in person, by phone or online, is important for making us feel grounded and supported. If life circumstances make it difficult to be in touch with others, then try to become involved with a group or a hobby.
5) Take care
Actually taking care of others helps us take care of ourselves. Helping a friend, looking after a pet or doing volunteer work can help boost self-esteem and a sense of well-being.
6) Time out
We all need a break now and again. Whether it’s a 5 minute pause during the day, a long lunch or a holiday, it is vital to relax and replenish. Yoga and meditation are also excellent ways of helping the body and mind relax and of course it is essential to get a good night’s sleep.
7) Do what you like
Spend time investing in something that you enjoy. Hobbies and activities make us feel good about ourselves, de-stress and express ourselves – particularly physical or creative activities.
8 ) I am who I am
Everyone is different. It’s much healthier to accept that you are unique than to wish you were more like someone else. Be proud of who you are. If there are things that you would like to change check out if your expectations are realistic and if they are, work towards change in small steps.
9) Ask for help
Sometimes it’s simply all a bit much. At these times it is essential to seek help from family, friends or professional services.
Dr. Lisa Law, ClinPsyD 
