Focus on the positive

Laura Carstensen from Stanford’s Center on Longevity is an authority on the wellbeing of older people. Carstensen found that older people are likely to experience more contentment and happiness than the young. A distinct difference was noted in the way that older people perceive time, Carstensen found that they encounter “shrinking time zones”. The less time a person perceives they have left, the more they focus on positive experiences in the present moment.

Can helping others make us happier?

Carstensen’s research also found a link between increased happiness and helping others, contributing a sense of purpose and meaning to the lives of older people. The happiest subjects of Carstensen’s research were also found to have the greatest levels of gratitude.

Research by Neuroscientist, Michael Kisley and neuropsychologist, Stacey Wood at The University of Colorado uncovered similar results. They examined the brain activity of adults who were shown a variety of images, positive (beautiful sunsets), neutral (an item of furniture) and negative (a traffic accident) . Younger adults paid significantly more attention to emotionally negative images. Older subjects were 30% less reactive than their younger counterparts.

Wood explains that older participants in the experiment were more able to control their emotions, maintaining a sense of emotional equilibrium and objectivity when confronted by negative information.

Positive psychologists have demonstrated that controlling our emotions, feeling gratitude and taking time to help others all have a significant relationship with happiness. What happiness lessons can be learned from older people?

Harnessing the power of gratitude for positive change

Research has shown that we can actively increase positive emotions by keeping a diary of events for which we feel grateful. You may want to establish your current gratitude level before beginning your ‘gratitude diary’. You can complete a scientifically validated gratitude questionnaire and develop insight into your own gratitude levels on Penn University’s  ‘Authentic Happiness’ website. Completing the questionnaire after a few weeks of keeping a gratitude diary will also provide evidence of change to your overall level of gratitude.

Acts of kindness increase happiness

Carstensen’s research also demonstrated a link between helping others and happiness. Studies of the effects of kindness, such as that by Japanese researcher, Keiko Otake, suggest that people who perform acts of kindness can reap psychological benefits. The Random Acts of Kindness website offers a variety of suggestions to help you get started in performing random acts of kindness.

Measure your happiness levels

Again, before beginning the acts of kindness intervention you may find it useful to complete a questionnaire which measures your current level of happiness, such as the Fordyce Emotions Questionnaire . Repeating the questionnaire a few weeks after using this exercise will indicate any evidence of change to your current level of happiness.

Want to learn more?

Laura Carstenson talks about why older people are happier.

“When grace is joined with wrinkles, it is adorable. There is an unspeakable dawn in happy old age. ”
~ Victor Hugo~

4 Great Tips to Boost Self belief

How much self belief you have affects everything you do and influences the success of every goal you work towards. Here are four scientifically proven tips that will bring your ambitions to life by increasing self belief.

Psychologist, Albert Bandura, spent a lifetime researching self-efficacy (belief in your capabilities). Bandura’s research shows that we can build self belief by using these simple techniques.

1. Mastery

Successfully mastering new skills and accomplishing your goals will increase your belief in your own capabilities (what Bandura calls self-efficacy). This means it is important to spend time acknowledging your successes. Your self-belief will be strengthened by every experience you master.

Set goals to provide mastery opportunities

All goals should be SMART:

· Specific
· Measurable
· Achievable
· Relevant
· Time-framed

2. Modelling develops self-belief

Modelling (Bandura calls this vicarious experience) is another great technique for developing self-belief. Look for people who are successfully doing what you want to achieve. Look for the similarities between them and you and model your behaviour on theirs. Believe that if they have achieved this goal then you can too!

Practising this modelling techniques is essential for increasing your self belief. The more often you practise modelling the quicker you will develop stronger self belief.

3. Constructive Feedback develops self belief

Seek out constructive feedback from others. A wealth of research suggests that encouragement from others develops self belief. Feedback we give ourselves is just as important.

What would be the result of telling yourself  ‘I just can’t get the hang of doing well at interviews’? This type of inner dialogue or self-talk will keep you stuck in a rut.

Confident self-talk is crucial. Remember, we move towards what we focus our on. Tell yourself ‘this is easy for me’ and you will act accordingly, taking setbacks in your stride.

Techniques to develop positive self-talk:

Don’t make negative statements about your goal either to yourself or others. If you catch yourself making a negative statement, immediately correct it with a positive comment.

Make positive statements to yourself about your abilities and skills.

Replace negative thoughts with positive alternatives. Recall the vivid picture created by your visualisation of success.

Practice until positive self-talk is a habit. Positive self-talk is essential for increasing your self belief.

4. Managing emotions develops self belief.

The ability to effectively manage anxiety, stress levels and emotions is key to building self belief.

Visualisation overcomes unhelpful emotions and develops self belief.

Visualising success is a scientifically proven technique which is often used in the field of sports psychology. The principles can be used to overcome performance anxiety and develop self belief.

A useful technique is to focus on your success and visualise it happening in real time.

What you vividly visualise influences and shapes the future. Unfortunately, this includes visualising previous negative experiences. Visualising negative past events encourages negative thoughts about similar scenarios in the future.

Keep your thoughts positive!

Visualise your success.

Effective visualisation should use the following methods:
Imagine your successful scenario as a movie.
Visualise the brightest possible colours.
Choose a soundtrack to accompany your success and play it  whilst visualising yourself achieving success.

If it feels good to have a loud soundtrack, increase the volume!

Take time to experience how success feels in your visualisation. Practise your visualisation regularly. Practice focuses all your senses on your future success and gives you a physiological framework to work towards.

Want to know more?

Dr Ivan Joseph gives tips on building self-confidence.