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.
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.
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’.
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 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.
October 12, 2009
Perhaps only migrating birds know–
Research shows that when we are able to create a multi-faceted identity, which integrates the original and new identities, we are more likely to feel well both mentally and physically (e.g. Berry & Kim[1]). Living in a new culture is always a challenge. It brings with it the exhilarating and the exasperating. Garza-Guerrero[2], says that one of the main difficulties is that the continuity, confirmation, and consistency of our sense of self become threatened. In other words, without the feedback we were used to in our old cultures, we can become less sure of who we are and feel less good about ourselves.
So how can we try to create a healthy, multi-faceted identity? Walsh and Shulman’s research[3]with young Russian immigrants in Israel gives us some interesting ideas. After interviewing each participant twice, with a year interval in between, about their Aliyah experience, they found that immigrants who tried to form a complex identity early on were less comfortable, functioning and satisfied one year later.
What does this mean? Perhaps we can hypothesise that although trying to integrate ambivalence between two cultures is helpful in the long-term, in the short-term it seems to be important to hold on to ambivalence. It seems important to experience the conflict of leaving home and settling into a new culture. As Pianta and colleagues note[4], we need to give ourselves the space to mourn the losses and learn a new reality in order to allow an integrated and coherent story to emerge. Despite the rich and often wonderful culture, heritage and opportunities that Israel offers, each Oleh will have lost: people, language, music, food, cultural norms and so on.
We can probably all think of the days when we have had enough of ‘using our elbows’ or dealing with the humidity; the days when we miss our loved ones, a favourite TV show, or a bar of Dairy Milk. There are also the days when we are relieved we don’t have to bear our own culture’s annoying habits; or we are moved to tears by a national ‘tekes’ or by our bravery for simply doing this. At the start these, often quite dramatic, splits and even shifts between the old or new culture being ‘all good’ or ‘all bad’ are normal, even healthy, according to the research. Then, as time goes on, we can more easily accept that neither our old home nor our new one is perfect. We then somehow find a way to join the culture more fully and re-create ourselves as an Anglo Israeli – or is it an Israeli Anglo?
September 30, 2009
A few weeks ago I found out that it was 80% likely I had caught swine flu. Interestingly, despite all I had heard, it wasn’t all that bad: a headache, sore joints and muscles and of course the well-publicised high temperature. In fact, it was so much less dramatic than I had anticipated, I had apparently contracted it at least eight days prior to diagnosis.
September 14, 2009
The chagim can be a wonderful break from routine; an opportunity to spend time with family, eat good food, take a look back at the year gone past and look forward to the year to come.
Of course, it is not always and for everyone the celebratory experience we would hope for. Dr Darnel, a Psychiatrist at the Asaf Harofeh hospital, comments on the many families in Israel who find the chagim particularly difficult. In addition to the stress and balagan of preparation and entertaining and the sometimes overwhelming combination of personalities at the dinner table, for families who have experienced difficulties, the chagim can be extremely challenging. How do you react to your recently divorced cousin? Do you sit in the empty chair of your lost family member? Do you ask your long-term looking-for-work brother-in-law if he has any leads? How do you cope with the difficulties you experience with your family in this concentrated environment?
Dr Darnel writes that it is important in these situations we remember that such intense family get-togethers are rare and temporary. He encourages the reader to come to the chag with empathy, respect and patience and, very importantly, to think before speaking.
But what about those without family in Israel? Chagim can be an especially difficult time for olim and other foreigners living here. Even if family occasions weren’t always perfect back home, suddenly being far away from them and with new traditions and new ways of doing things, they can seem very nostalgic or ‘right’. A chag can become a very lonely time, particularly when you look around and everyone else seems so busy and happy.
If the chagim are tough for you there are a few things that may help. Firstly, try not to be alone as much as possible. Take advantage of the famous Israeli hospitality and if you have been offered a dinner invitation, try to accept. If this is not an option, you could try to arrange to be with other people who are alone for chag, perhaps seeing friends who are olim chadashim, or going to something organised for the community through one of the olim organisations or religious groups.
It is important to make sure you have plans, even if they are simply to finish that book you keep meaning to, and to be in touch with those that you miss. If you find yourself extremely upset over the chagim and you become concerned about yourself, then give Eran (the hotline for emotional support) a call.
However you spend your chag I hope it is a chag sameach and a shana tova!
September 10, 2009
New research from Tel Aviv University by Yoram Barak claims that we may one day be able to find the genetic component of happiness, which may be up to 50% responsible for an optimistic outlook. The researchers are excited that we may potentially be able to manipulate systems and increase levels of happiness.
Clearly, such a scenario sounds very appealing, but Katie Gilbert asks some thought-provoking questions… Is the genetic theory of happiness sophisticated or reductive? What kind of happiness are we looking for and who decides what happiness is? “Potent and staccato or diluted and sustained? Reality-enhancing or distorting? Self-aggrandizing or humbling?” Furthermore, “how do we account for the way happiness matures and transforms and takes on new definitions over a lifetime?”
Certainly Barak’s research is exciting and fascinating, but at the same time, as with any genetic research, voices such as Gilbert’s are essential to open up our discussions and consider the implications of manipulating our genes.
Dr. Lisa Law, ClinPsyD 
