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How to cultivate your sense of happiness?
Relieving stress and anxiety might help you feel better—for a bit. Martin E. P. Seligman, a professor of psychology at the University of Pennsylvania and a pioneer in the field of positive psychology, does not see ridding negative emotions as a path to happiness. "What makes life worth living, " he said, "is much more than the absence of the negative. "
To cultivate the components of well-being, which include engagement, good relationships, accomplishment and purpose, Dr Seligman suggests the following four exercises based on research at the Penn Positive Psychology Centre, which he directs, and at other universities.
Identify Signature Strengths. Write down a story about a time when you were at your best. Reread it every day for a week, and each time ask yourself: "What personal strengths did I display when I was at my best? " Writing down your answers "puts you in touch with what you're good at", Dr Seligman explained. The next step is to consider how to use these strengths to your advantage, intentionally organising and structuring your life around them.
Set aside 10 minutes before you go to bed each night to write down three things that went really well that day. Next to each event answer the question, "Why did this good thing happen? " Instead of focusing on life's lows, which can increase the likelihood of depression, the exercise "turns your attention to the good things in life, so it changes what you attend to, " Dr Seligman said.
Make a Gratitude Visit. Think of someone who has been especially kind to you but you have not properly thanked. Then arrange a meeting and read the letter aloud, in person. "It's common that when people do the gratitude visit both people weep out of joy, " Dr Seligman said. Why is the experience so powerful? "It puts you in better touch with other people, with your place in the world. "
Respond Constructively. That is, instead of saying something passive, express genuine excitement. Prolong the discussion by encouraging them to tell others or suggest a celebratory activity.
A. The next time someone you care about shares good news, give an "active constructive response".
B. Write a letter describing what he or she did and how it affected your life, and how you often remember the effort.
C. Find the Good.
D. To Dr Seligman, the most effective long-term strategy for happiness is to actively cultivate well-being.
E. People like you more, relationships go better, and life goes better.
F. It doesn't need to be a life-changing event but should have a clear beginning, middle and end.
G. Well-being consists not merely of feeling happy but of experiencing a sense of satisfaction.