Make more time for the people who matter. Chat with a loved one or friend, call your parents or play with the kids. Uchino, B.N., Cacioppo, J.T. & Kiecolt-Glaser,J.K. (1996) The Relationship Between Social Support and Physiological Processes: A Review With Emphasis on Underlying Mechanisms and Implications for Health. Psychological Bulletin Vol. 119, No. 3, 488-531 Scientists have found that although our genes and circumstances matter, a huge proportion of the variations in happiness between us come from our choices and activities. So although we may not be able to change our inherited characteristics or the circumstances in which we find ourselves, we still have the power to change how happy we are – by the way we approach our lives. We might think of mindfulness practice as brain conditioning. Research suggests that regular practice literally changes our brains for the better. Mindfulness seems to have positive changes in the brain in those areas associated with regulating stress and the fight or flight response. Changes, such as the density of grey matter in the neuronal networks of the brain associated with attention, learning, memory, emotion regulation, self-awareness and compassion have been seen at the end of 8 weeks of an MBSR programme [22].

Hefferon, K. (2013) Positive Psychology and the Body: The Somatopsychic Side to Flourishing. McGraw Hill Carsley, D., Khoury, B., & Heath, N. L. (2018). Effectiveness of mindfulness interventions for mental health in schools: A comprehensive meta-analysis.Mindfulness,9(3), 693-707.; Zenner, C., Herrnleben-Kurz, S., & Walach, H. (2014). Mindfulness-based interventions in schools—a systematic review and meta- analysis.Frontiers in Psychology,5, 603.; Sapthiang, S., Van Gordon, W., & Shonin, E. (2019). Mindfulness in schools: a health promotion approach to improving adolescent mental health. International Journal of Mental Health and Addiction, 17(1), 112-119. Huppert,F.A. (2018) Living Life Well: the role of mindfulness and compassion. In Eds Forgas, J. & Baumeister, R. (2018) The Social Psychology of Living Well. Routledge; Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- 516. Mindfulness is often associated with relaxation and rest but it is not the same as these. During the practice of mindfulness, our awareness is active and science has shown that there are physiological differences when compared to periods of rest or relaxing. It seems to help us feel more relaxed whilst being more alert [12, 4]. Dr Ryan Neimeic, one of the leading experts in VIA character strengths, defines these as ways of behaving, thinking or feeling that we have a natural capacity for, enjoy doing, and which enable us to perform well [22]. Our character strengths can be the driving force behind making the most of our talents, passions and other resources. For example, we may have a naturally good singing voice, but applying the character strength of perseverance will help us make the most of that talent and develop the skills we need to become a great singer.

Active coping

and exploration of what’s soaring, emerging, and ripe with potential in science and in practice. Frontiers

Kuyken W, Warren FC, Taylor RS, et al. Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse: An Individual Patient Data Meta-analysis From Randomized Trials. JAMA Psychiatry. 2016;73(6):565–574;Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- Steptoe, A., O'Donnell, K., Marmot, M., & Wardle, J. (2008) Positive affect, psychological well-being, and good sleep. Journal of Psychosomatic Research, Volume 64, Issue 4. Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491- 516.; Shapiro, S.L. (2009) Meditation and Positive Psychology. In Eds: S.J. Lopez & C.R. Snyder, Oxford Handbook of Positive Psychology. NY: Oxford University Press Play alphabet games – Switch your mind off by giving it something absorbing but not overly stimulating to do, like thinking of a different animal, actor, sports person or place name for each letter of the alphabet in turn from A through to Z. (It beats counting sheep!) Notice and appreciate good things around you every day, big or small. Trees, birdsong, the smell of coffee, laughter perhaps?

What is mindfulness?

Neff, K. D. (2011). Self‐compassion, self‐esteem, and well‐being.Social and personality psychology compass,5(1), 1-12. Be more charitable. Give others your time, offer to help neighbours or friends, consider giving blood or volunteering. Kabat-Zinn, J. (1994) Wherever You Go, There You Are – Mindfulness Meditation in Everyday Life, Hyperion. Cited in in Hart, R., Itzivan, I, & Hart, D. (2013) Mind the Gap in Mindfulness Research: A comparative account of the leading schools of thought. Review of General Psychology, 17 (4) 144

Aknin, L. B., Whillans, A. V., Norton, M. I., & Dunn, E. W. (2019). Happiness and prosocial behavior: An evaluation of the evidence.World Happiness Report 2019, 67-86. Okabe-Miyamoto, K., &; Lyubomirsky, S. (2021). Social connection and well-being during COVID-19.World Happiness Report, 131-152. Brown, K.W., Kasser,T., Ryan, R.M., Linley,P.A. & Orzech, K. (2009). When what one has is enough: Mindfulness, financial desire discrepancy and subjective well-being. Journal of Research in Personality, 43, 727-736. Busy or racing minds can get in the way of a good night’s sleep and it’s not always easy to switch-off. Whether it’s tomorrow’s to-do list, worries about the day that’s just gone or the future, or our devices keeping our minds whirring late into the night. To make sure we get enough sleep, we don’t just need to turn off the lights, but also have some ways to calm our minds.Common humanity – when we feel inadequate or ashamed, it can be very isolating. It can feel like we’re the only one that messes up. This can cause us to want to hide all or part of ourselves or disconnect from others. An important part of self-compassion is recognising that ALL human beings make mistakes, fail sometimes and are imperfect. It’s normal! Reminding ourselves of this can help to reduce difficult emotions and enables us to feel part of a shared human experience rather than alone [14]. Do three extra acts of kindness today. Offer to help, give away your change, pay a compliment, or make someone smile. How we respond to stress, loss, failure or trauma has a big impact on our well-being. We often cannot choose what happens to us, but we can choose our own attitude to what happens. Resilience is a life skill that can be learned. EMOTIONS: Look for what’s good Ryff, C. (1989). Happiness is everything, or is it? Explorations on the meaning of psychological well-being. Journal of Personality and Social Psychology, 6. 1069-81. Feeling good about the future is really important for our happiness. We all need goals to motivate us and these have to be challenging enough to excite us, but also achievable. If we try to attempt the impossible, this creates unnecessary stress. Choosing meaningful but realistic goals gives our lives direction and brings a sense of accomplishment and satisfaction when we achieve them.

Do something for the first time today. Sample sushi, try a new route, read a different newspaper or visit a local place of interest. Germer, C. & Neff, K. D. (2019). Mindful Self-Compassion (MSC). In I. Itvzan (Ed.) The handbook of

About the Author

What Works Centre for Wellbeing Briefing Paper (2020) Volunteer wellbeing: what works and who benefits? https://whatworkswellbeing.org/resources/volunteer-wellbeing-what-works-and-who-benefits/ In this book, Vanessa King of Action for Happiness has drawn on the latest scientific studies to create a set of evidence-based practical actions. They will help you connect with people, nurture your relationships and find purpose. You’ll get ideas for taking care of your body, making the most of what’s good and finding new ways to stimulate your mind. Aknin, L. B., & Whillans, A. V. (2021). Helping and happiness: A review and guide for public policy.Social Issues and Policy Review,15(1), 3-34.; King, V. (2016) 10 Keys to Happier Living – A Practical Guide for Happiness. Hachette. We can think of strengths in different ways, for example, talents (our natural abilities or intelligence), skills or competencies that we’ve developed and learned, our interests (passions), our values and external resources we can draw on. [19]