Mental health – stress & happiness. The spectrum of well-being Sickness/depression Absence of...

Mental health – stress & happiness

The spectrum of well-being

Sickness/depression

Absence of illness

Flourishing/optimal well-being

Relations between the environment, the individual & well-being

Psycho-physiological

responses

(Stress)

Environmental factors

(Stressors)

Wellness

What are some examples of environmental stressors?

Predators

Climate - heat, cold, radiation

Life events - divorce, move, deadlines

Other people - bosses, spouses, children, drivers

What is the stress response?

Stress response - fight, flight, freeze• Neuroendocrine response to threat

• Increases muscle tension, heart rate, blood pressure, mobilization of fuels (glucose & fat)

What is the stress response?

Stress response - fight, flight, freeze• Neuroendocrine response to threat • Increases muscle tension, heart rate, blood

pressure, mobilization of glucose & fat

If you don’t actually fight or flee, stress & tension accumulate • Executive mouse• Life events cause stress to accumulate

What level of stress is optimal?What would you say?

Performance/pleasure

Arousal/activation level

Low High

What level of stress is optimal?

Performance/pleasure

Arousal/activation level

Low High

How can you control your stress level?

Perception of the stressor • Don’t sweat the small stuff

How can you control your stress level?

Perception of the stressor • Don’t sweat the small stuff

• It’s all small stuff

How can you control your stress level?

Perception of the stressor

Health behaviors - host resistance

Coping strategies• Avoid mal-adaptive coping - eg, drugs,

alcohol, aggression, procrastination

• Emphasize positive thoughts & actions

How can you control your stress level? Herbert Benson, The relaxation response

Similar to many religious/cultural rituals

Quiet environment

Mental device – prayer, sound, breathing

Passive attitude

Comfortable position

Happiness

Good mood

Quotes from famous philosophers

“Happiness is the greatest good.” Jeremy Bentham

“Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it.” Groucho Marx

“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.” Eleanor Roosevelt

Definitions of happiness

How would you define this term?

Potential definitions of happiness

Opposite of depression

I know it when I feel it

Joy, contentment, life is worthwhile

Subjective well-being

Having & doing what you want

Now, here is a therapist who is trying to be helpful

Definitions of happiness

Opposite of depression

I know it when I feel it

Joy, contentment, life is worthwhile

Subjective well-being

Having & doing what you want

Immediate pleasure

Definitions of happiness

Opposite of depression I know it when I feel it Joy, contentment, life is worthwhile Subjective well-being Having & doing what you want Important to distinguish between

• Immediate pleasure• Long-term satisfaction

Now, let’s get down to the nitty-gritty of this matter

Bertrand Russell was asked for his secret of happiness

Now, let’s get down to the nitty-gritty of this matter

“I attribute my own happiness to defecating twice a day with unfailing regularity.”

Bertrand Russell

Is happiness good for your health?(Veenhoven, Journal of Happiness Studies, 2007)

Review of 30 followup studies on

happiness & longevity

In sick populations, happiness did not

predict longevity (does not cure illness)

In healthy populations, happy people lived

7-10 years longer (protects against illness)

Positive emotions in early life & longevity: findings from the nun study

(Danner, 2001)

180 Catholic nuns, mean age of 22 yr

Positive emotions in early life & longevity: findings from the nun study

(Danner, 2001)

180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional

content• Positive - accomplishment, amusement,

contentment, gratitude, happiness, hope, interest, love, relief

Positive emotions in early life & longevity: findings from the nun study

(Danner, 2001)

180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional

content• Positive - accomplishment, amusement,

contentment, gratitude, happiness, hope, interest, love, relief

• Negative - anger, contempt, disgust, disinterest, fear, sadness, and shame

Positive emotions in early life & longevity: findings from the nun study

(Danner, 2001)

180 Catholic nuns, mean age of 22 yr Autobiographies scored for emotional

content• Positive - accomplishment, amusement,

contentment, gratitude, happiness, hope, interest, love, relief

• Negative - anger, contempt, disgust, disinterest, fear, sadness, and shame

Related to survival during ages 75-95

Number of positive emotion sentences & probability of survival

(Danner, 2001)

Speculations about how happiness might protect physical health

What do you think?

Speculations about how happiness might protect physical health

Less activation of stress response • Blood pressure• Immune response

Speculations about how happiness might protect physical health

Less activation of stress response • Blood pressure• Immune response

Better health behaviors • Weight management, exercise, diet,

smoking• Moderate alcohol use• Preventive health care (MD visits)

Speculations about how happiness might protect physical health

Less activation of stress response • Blood pressure• Immune response

Better health behaviors • Weight management, exercise, diet,

smoking• Moderate alcohol use• Preventive health care (MD visits)

Better social networks

Speculations about how happiness might protect physical health

Less activation of stress response • Blood pressure• Immune response

Better health behaviors • Weight management, exercise, diet, smoking• Moderate alcohol use• Preventive health care (MD visits)

Better social networks Better life choices due to optimism

Flow - immediate experienceMihalyi Csikszentmihalyi (shick-SENT-me-hi)

Experience sampling - rate happiness on scale of 1 to 5 at random times during the day

Flow is related to the situation rather than disposition

Flow is achieved in activities high in skill variety & autonomy

Flow is predictive of mood

Happiness during various activities(experience sampling, scale of 1 to 5)

Intimate relations 4.74

Socializing after work 4.12

Dinner 3.96

Relaxing 3.91

Lunch 3.91

Exercising 3.82

Praying 3.76

Socializing at work 3.75

Watching TV 3.62

Happiness during various activities - continued (scale of 1 to 5)

Phone at home 3.49

Napping 3.27

Cooking 3.24

Shopping 3.21

Housework 2.96

Child care 2.95

Evening commute 2.78

Working 2.65

Morning commute 2.03

The happiness formula

H = S + C + V, where

H = enduring level of happiness

S = set range - hereditary

C = circumstances of your life

V = factors under voluntary control

Written on chalkboard in gym of Teachers College, Columbia Unversity (~1970)

“Happiness is a state of mind, over which you have control.”

Written on chalkboard in gym of Teachers College, Columbia University

“Happiness is a state of mind, over which you have control”

My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached

Written on chalkboard in the gym of Teachers College, Columbia U.

“Happiness is a state of mind, over which you have control”

My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached

Did that sound make me happy?

Written on chalkboard in the gym of Teachers College, Columbia U.

“Happiness is a state of mind, over which you have control”

My office was just below the gym & I could hear the basketball bouncing as the time for the noon hour game approached

Did that sound make me happy?To quote that famous intellectual (&

former governor of Alaska) “You betcha!”

Re-framing to enhance happiness

Is the person who corrects you your critic or your ally (or spouse)? (Schulz, Being wrong)

Is science driven by knowledge or ignorance? (Firestein, Ignorance: how it drives science)

Is the person on the other side of the tennis net your opponent or your partner? (Gutin, How I rationalize losing)

Success formula: humility + self-confidence

“If you want to increase your success rate, double your failure rate.”

Thomas Watson, founder of IBM

Watson

Martin Seligman - positive psychology

Learned optimism Authentic happiness

Flourishing

www.authentichappiness.sas.upenn.edu

Seligman - positive psychology

Learned helplessness

Seligman - positive psychology

Learned helplessness Pessimism promotes depression

Seligman - positive psychology

Learned helplessness Pessimism promotes depression Optimistic explanatory style – 3 p’s

• Permanence• Pervasiveness• Personal

Positive emotions

Pleasures• Momentary• Seek novelty rather than habituation• Live fully in the present (learn

Spanish) Gratifications

• Longer term• Exercise your strengths & virtues• Live the good life

If optimism is so good for personal happiness, does it have a downside?

If optimism is so good for personal happiness, does it have a downside?

Optimists tend to be less realistic than pessimists

If optimism is so good for personal happiness, does it have a downside?

Optimists tend to be less realistic than pessimists

You might not want your stock broker to be too optimistic

If optimism is so good for personal happiness, does it have a downside?

Optimists tend to be less realistic than pessimists

You might not want your stock broker to be too optimistic

Excessive optimism may make other people less happy

Is this good fatherly advice?

Happiness activitiesLyubomirsky, The how of happiness

Expressing gratitude Cultivating optimism Avoiding rumination & social

comparison Practicing acts of kindness Nurturing social relationships Developing strategies for coping Increasing flow experiences

Happiness activities - continued

Savoring life’s joys

Committing to your goals

Practicing religion & spirituality

Exercising

Meditating (relaxing)

Acting like a happy person - smile

Here is a guy who thinks too much

Expressing gratitude(Count your blessings)

Randomized trials• Interventions - eg, write 5 things for

which they were thankful, weekly for 10 weeks

• Control - think about 5 daily hassles or major events

Expressing gratitude(Count your blessings)

Randomized trials• Interventions - eg, write 5 things for which

they were thankful, weekly for 10 weeks• Control - think about 5 daily hassles or major

events Favorable outcomes for participants

• More optimistic & satisfied with lives• Fewer physical symptoms (headaches,

nausea)• More time spent exercising

Expressing gratitude(Count your blessings)

Randomized trials• Interventions - eg, write 5 things for which

they were thankful, weekly for 10 weeks• Control - think about 5 daily hassles or major

events Favorable outcomes for participants

• More optimistic & satisfied with lives• Fewer physical symptoms (headaches,

nausea)• More time spent exercising

Once/week better than 3 times/week (boring)

Do thinner thighs promote happiness?

Do thinner thighs promote happiness?

Means of expressing gratitude

Journal Visits Letters Phone calls

Means of expressing gratitude

Journal Visits Letters Phone calls

Has anyone in the group tried any of these?

Practicing acts of kindness

Makes you aware of your good fortune

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social

consequences

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social

consequences Variety is spice - don’t let it become a

chore

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social

consequences Variety is spice - don’t let it become a

chore Pay it forward

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social

consequences Variety is spice - don’t let it become a

chore Pay it forward But it can be pernicious

• Full-time caregiving for a disabled loved one

Practicing acts of kindness

Makes you aware of your good fortune Enhances your self-esteem Starts cascade of positive social

consequences Variety is spice - don’t let it become a

chore Pay it forward But it can be pernicious

• Full-time caregiving for a disabled loved one• When recipient doesn’t want to be helped