Happy Danes!

Just finished watching a "60 Minutes" interview with Tal Ben-Shahar, Harvard's "Professor of Happiness" who teaches a course for undergraduates on Positive Psychology that apparently fills Saunders Theater every semester. I've been a big admirer of Martin Seligman's theory of "Learned Optimism" (along with the entire closely-related Cognitive Therapy movement at Penn) from almost the day the book was originally published, so it's kind of exciting to see the movement gaining such widespread popularity. And I'm particularly delighted to learn that Danes tend to be the happiest people in the "developed" world. Those clever Danes. Despite having the highest suicide rate in the world (and all without a handgun to be found anywhere in the country), they really do know how to have a good time.

Here are Tal Ben-Shahar's "Six Tips for Happiness" (adapted and expanded from an article by Cindy Sher in the JUF (Jewish United Fund/Metro Chicago) News.)

1. Give yourself permission to be human. Embrace painful emotions for what they are, a natural consequence of being alive, rather than trying to suppress or deny them. When we accept emotions such as fear, sadness, or anxiety as natural expressions of being human, we are more likely to be able to integrate them into the larger context of our lives. Rejecting our emotions, positive or negative, leads to frustration and unhappiness. The only people who don't feel emotional pain are sociopaths and the dead.

2. Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable. When this is not feasible, make sure you have happiness boosters, moments throughout the week that provide you with both pleasure and meaning. The activities we find both pleasurable and meaningful will vary from person to person, from culture to culture, and even within the same individuals at different stages in their lives. But the importance of healthy pleasure and worthwhile activity remain constant no matter who you are or where you live.

3. Keep in mind that happiness is mostly dependent on our state of mind. Barring extreme circumstances, our level of well-being is determined by what we choose to focus on (the full or the empty part of the glass) and by our interpretation of external events. For example, do we view failure as catastrophic, or do we see it as a survivable learning opportunity which will contribute directly to our eventual success? This is a much more sophisticated idea than simply "the power of positive thinking." How we CHOOSE to frame our experience, by letting go of responsibility for things that are beyond our control, while accepting control of the things we can change (basically, the Serenity Prayer) determines our ability to place failure in context while owning our success. Universalizing the negative ("I'll NEVER be happy") while minimizing positive things (like the importance of healthy relationships) is probably the most significant "thinking error" people make. So do what your mother always told you to do: shake it off, and go find a sympathetic shoulder to cry on until it's out of your system.

4. Simplify! Simplify! Thoreau had this one right two centuries ago. We Americans in particular are generally too busy trying to squeeze in more and more activities into less and less time. Quantity influences quality, and we compromise on our happiness by trying to do it all. It is indeed possible to have too much of a good thing. And even if you could have it all, you wouldn't want it all at once.

5. Remember the mind-body connection. This is the corrective to the most frequent misunderstanding of #3. We are so accustomed to thinking about "mind over matter" and the importance of will-power that we often overlook that the mind-body connection works in both directions. What we do (or don't do) with our bodies influences our state of mind. Regular exercise, adequate sleep, and healthy eating habits lead to both physical and mental health. If you are feeling strong, energetic, and full of life, it is much easier to maintain a positive outlook on the world than it is if you are constantly feeling tired, run-down, and "puny."

6. Express gratitude whenever possible. We too often take our lives for granted. Learn to appreciate and savor the wonderful things in life, from people to food, from nature to a smile. Keep a "gratitude journal" and write in it every night, listing at least five things large or small that you are personally thankful for this day. "Appreciation" is not just the ability to admire something for what it is, it is also the GROWTH that takes place over time as we become more accustomed to wanting the things we have, rather than craving things we see on TV but can never truly possess. Managing our expectations and desires so that they conform with reality, and appreciating life for the miracle that it is (in gratitude, pleasure, and with simply joy rather than resentment, disappointment, and bitter frustration) is the basic secret of True Happiness -- the intersection of Pleasure and Meaning. Americans are notoriously ambitious, competetive, aquisitive and discontent...so it's no wonder that we tend to rank toward the bottom of the happiness scale. We could all learn a lesson from the Danes. Who says high taxes, wind turbines, and socialized, universal health care are bad things?...