In my last post I wrote about the science of happiness based on ‘The How of Happiness’ by Sonja Lyubomirsky. Scientific research has determined that there are three important factors that determine happiness. Your happiness set point is genetically determined and affects 50% of your happiness. Life circumstances, such as whether you are you are wealthy or poor, healthy or unhealthy, married or single, determine 10% of happiness. The remaining 40% of your happiness is impacted by behaviour based on intentional activity.
Sonja Lyubomirsky suggests there are five strategies that can be used to change you and your student’s happiness levels using intentional activity. I will address the first two in this post.
Practising Gratitude and Positive Thinking
Expressing gratitude counteracts negative emotions. Those who express gratitude are relatively happier, more energetic and hopeful. They are also more empathetic, helpful, forgiving and less materialistic. ‘Counting your blessings’ using a gratitude journal is a good strategy for cultivating gratitude. This involves spending time each week to complete the sentence ‘This week I am grateful for…’. Research has shown that using a gratitude journal on a regular basis results increased levels of thankfulness and appreciation.
Similarly savouring positive experiences can increase positive thinking. This involves taking pleasure and appreciating the everyday life experiences as well as special moments and events. Expressing gratitude directly to one another is also a very powerful way to bolster positive thinking. This can be done face to face, through an email or over the phone.
It is important not to over-practice gratitude. For example, counting blessings every day in the same manner can create a sense of boredom and routine which detracts from the meaning. It is important to be intentional with positive thinking, but there should also be variety in this practice.
Classroom Application: Consider how you can cultivate gratitude and positive thinking in your classroom. For example, you could start each day encouraging your students to express gratitude for something in their life. Or perhaps your students could write a letter of thanks to a friend, family member or teacher. Maybe you could establish a routine where students leave school by reflecting on something they are grateful for from the day.
Investing in Social Connections
‘Relationships constitute the single most important factor responsible for the survival of homo sapiens’ (Bercheid 2003). Social connections and relationships are central to cultivating happiness. Research has shown that happier people consistently do altruistic acts such as caring for someone who is unwell or upset, doing a household chore, helping someone to carry a heavy object or making a special meal for a family member. Those who regularly perform a high variety of altruistic acts report higher levels of happiness. Whereas those who perform the same altruistic act or do not sustain a regular pattern of doing kind acts for others report lower levels of happiness.
When you are kind or generous to others, you are more likely to perceive them in a positive light. Acting kindly can also alleviate distress, guilt or frustration with others. Furthermore, when you commit acts of kindness it can have a positive impact on your own self-perception. You may begin to perceive yourself as a more positive and kind person. Positive acts also enhance positive social consequences. If you are proactively helping others, they are more likely to appreciate you. They may also express gratitude towards you which satisfies the human desire to connect with others and feel valued in relationships.
Social support is critical in times of challenge, stress and trauma. Sharing problems with others is an incredibly important coping strategy. It is also important to delight in the success of others. This involves celebrating the wins, achievements and good fortune of those around you rather than allowing jealousy to creep in. A proactive step in celebrating the success of others is to actively and constructively praise and encourage others and express joy in their good news. Another key to social relationships is effective management of conflict. Avoid harsh start ups in conversations, criticism, contempt or defensiveness. All relationships will be met with conflict at some point. The important factor is how this conflict is managed.
Classroom Application: Consider being strategic in the way you encourage students to invest in relationships. Explain why it is critical to make time for relationships. Help students understand the importance of investing in relationships in and out of the classroom by having meaningful conversations, working collaboratively, being kind to one another and playing together. Use every opportunity to invest in relationships with your students. Talk to them individually so you can ask them about their passions and interests in order to understand more about their unique personalities.
In my next post I will describe third strategy for increasing happiness levels managing stress and hardship.
Question for you: What strategies do you have to promote positive thinking and investing in social connections?
Growing Happiness
