Positive emotions are triggered by our interpretations of our current circumstances, whereas pleasure is what we get when we give the body what it needs right now. If you’re thirsty, water tastes really good; if you’re cold, it feels good to wrap your coat around you. Pleasures tell us what the body needs. Positive emotions tell us not just what the body needs but what we need mentally and emotionally and what our future selves might need. They help us broaden our minds and our outlook and build our resources down the road. I call it the “broaden-and-build” effect.
“[Positive emotions] broaden people’s ideas about possible actions, opening our awareness to a wider range of thoughts and actions than is typical. Joy, for instance, sparks the urge to play and be creative. Interest sparks the urge to explore and learn, whereas serenity sparks the urge to savor our current circumstances and integrate them into a new view of ourselves and the world around us. . . By opening our hearts and minds, positive emotions allow us to discover and build new skills, new ties, new knowledge, and new ways of being.”
She specifically identifies 10 postive emotions we should be cultivating:
Imagine that you have a folder or a box you can open, peek inside and see all the good things that happened to you recently; be it a picture your child drew for you or a complimentary email your client sent you or a little note you discovered your beloved left in the sugar bowl for you or goofy pictures of your loved ones. Sitting down and enjoying the memories will inevitably make you feel great in no time.
Each day focus on one emotion and find physical manifestations that remind you of that emotion–think pictures, video clips, mementos, cards, poems, your own writings etc.
Another technique is to track your ratio of positive emotions to negative ones. She provides a tool on her website to help you track your own positivity ratio.
In the next 10 segements I will identify some strategies for EACH specific postive emotions and how to cultivate in the classroom. In the meantime, listen to Barbara explain it here:
Many people have heard the mantra: “follow your passions.” Aside from being completely wrong as career advice, it leaves out how to even cultivate a passion that lends itself to what the world needs. This article goes into mor depth than the one published in Shanghai Daily.
Start with reviewing the VIA character results of your teen. Even better take your own so you can better understand it. It is free. You can get a foundational understanding in this movie:
Research shows that people who use their signature strengths regularly are less stressed, more fufilled, happier, more energized, report higher levels of well-being etc.
As you examine your teen’s interests, skills, passions etc, always come back to which character strengths is this feeding. Ken Robbinson calls this your element:
His two books are well worth the read. You can learn more in this much more in-depth video. Another way of thinking about finding your element is asking what is your purpose. Conceptually, helping your teen find their purpose looks like this:
The world needs it
What does the world need? According to Fortune, here is the list of jobs with the greatest outlook in 2015.
1. Registered Nurses 2. Truck Drivers 3. Customer Service Representatives 4. Sales managers 5. Sales Representatives 6. First- line supervisors or managers of retail sales workers 7. Software quality assurance engineers and testers 8. General and operations manager 9. Managers (all other) 10. Accountants and auditors –
Forbes has a list of jobs requiring college degrees The problem of course is what if you do not like any of these jobs? You could look where the jobs are
Oddly you can check a different source and come up with a different list.
You are paid for it
If you got to work, you may as well get paid for it. So which jobs pay the best? Payscale has an answer that a lot of literature majors are not going to like. Of the top 30, 28 are STEM degrees with a heavy emphasis on Engineering.
You are good at it
The theory goes that if you are good at it, it must come easy to you and you must enjoy it. While this idea does not hold up under scrutinity (many people are good at stuff they work hard at and you can be good at thing you do not enjoy), it does suggest the idea of getting good at stuff. And some stuff is actually wanted by employers. According to National Association of Colleges and Employers (NACE), employers desperately want college gradautes to
1. Ability to work in a team structure
2. Ability to make decisions and solve problems (tie)
3. Ability to communicate verbally with people inside and outside an organization
4. Ability to plan, organize and prioritize work
5. Ability to obtain and process information
6. Ability to analyze quantitative data
7. Technical knowledge related to the job
8. Proficiency with computer software programs
9. Ability to create and/or edit written reports
10. Ability to sell and influence others
You can start helping your teen developing these transferable skills through school work and particpation in clubs, activities and itnernships. Binghamton has a worksheet to self evaluate which skills you are developing.
While you can focus on developing these skills, these skills show up in the most unqiue places, often unexpectedly. Rita J. King advocated the value of serendipity in career development:
This suggests pushing your kids for unique exeriences.
“You need to be exposed to many things. You should expose yourself even though you might not know if you’ll be interested.” Linda Caldwell
I’m convinced that the only thing that kept me going was that I loved what I did. You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.
A lot of people took this to mean “follow your passion!” Only that is not what Steve meant. He talked about finding what you love. Moreover he ends with this:
Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.
Passion is wonderfully energizing, but also complicated as Robert Vallerand explains:
“Passion comes from a special fit between an activity and a person. You can’t force that fit; it has to be found.” Geneviève Mageau, psychology professor at the University of Montreal.
Peter Benson, president of the Search Institute provides a path for parents to follow in coaching their children in the book Sparks:
In addition, I suggest you need to help your kids adopt and use a growth mindset:
You can learn more about Carol Dweck’s work at her website and this video.
With summer on the horizon, there is a great opportunity to explore new horizons:
For parents of introverts, I strongly recommend reading Susain Cain’s great book Quiet:
Possibly the best book I have seen for teens is Cal Newport’s “how to be a high school superstar.”
Cal Newport offers great advice on his blog, Studyhacks. You can get a flavour of his insights at his talk at Google in which he makes the case to cultivate your passion. As Cal Newport states, “Passion comes after you put in the hard work to become excellent at something valuable, not before. In other words, what you do for a living is much less important than how you do it.”
As your teen explores their world, feeding their strengths and fanning the sparks of what may become a great passion, one that has transferable skills or gives them insight to their purpose on the planet, help them develop an attitude of gratitude. Martin Seligman offersa very simply, but powerful activity:
“It takes courage to grow up and turn out to be who you really are.”
Many people have heard the mantra: “follow your passions.” Aside from being completely wrong as career advice, it leaves out how to even cultivate a passion that lends itself to what the world needs. This article goes into mor depth than the one published in Shanghai Daily.
Start with reviewing the VIA character results of your teen. Even better take your own so you can better understand it. It is free. You can get a foundational understanding in this movie:
Research shows that people who use their signature strengths regularly are less stressed, more fufilled, happier, more energized, report higher levels of well-being etc.
As you examine your teen’s interests, skills, passions etc, always come back to which character strengths is this feeding. Ken Robbinson calls this your element:
His two books are well worth the read. You can learn more in this much more in-depth video. Another way of thinking about finding your element is asking what is your purpose. Conceptually, helping your teen find their purpose looks like this:
The world needs it
What does the world need? According to Fortune, here is the list of jobs with the greatest outlook in 2015.
1. Registered Nurses 2. Truck Drivers 3. Customer Service Representatives 4. Sales managers 5. Sales Representatives 6. First- line supervisors or managers of retail sales workers 7. Software quality assurance engineers and testers 8. General and operations manager 9. Managers (all other) 10. Accountants and auditors –
Forbes has a list of jobs requiring college degrees The problem of course is what if you do not like any of these jobs? You could look where the jobs are
Oddly you can check a different source and come up with a different list.
You are paid for it
If you got to work, you may as well get paid for it. So which jobs pay the best? Payscale has an answer that a lot of literature majors are not going to like. Of the top 30, 28 are STEM degrees with a heavy emphasis on Engineering.
You are good at it
The theory goes that if you are good at it, it must come easy to you and you must enjoy it. While this idea does not hold up under scrutinity (many people are good at stuff they work hard at and you can be good at thing you do not enjoy), it does suggest the idea of getting good at stuff. And some stuff is actually wanted by employers. According to National Association of Colleges and Employers (NACE), employers desperately want college gradautes to
1. Ability to work in a team structure
2. Ability to make decisions and solve problems (tie)
3. Ability to communicate verbally with people inside and outside an organization
4. Ability to plan, organize and prioritize work
5. Ability to obtain and process information
6. Ability to analyze quantitative data
7. Technical knowledge related to the job
8. Proficiency with computer software programs
9. Ability to create and/or edit written reports
10. Ability to sell and influence others
You can start helping your teen developing these transferable skills through school work and particpation in clubs, activities and itnernships. Binghamton has a worksheet to self evaluate which skills you are developing.
While you can focus on developing these skills, these skills show up in the most unqiue places, often unexpectedly. Rita J. King advocated the value of serendipity in career development:
This suggests pushing your kids for unique exeriences.
“You need to be exposed to many things. You should expose yourself even though you might not know if you’ll be interested.” Linda Caldwell
I’m convinced that the only thing that kept me going was that I loved what I did. You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.
A lot of people took this to mean “follow your passion!” Only that is not what Steve meant. He talked about finding what you love. Moreover he ends with this:
Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.
Passion is wonderfully energizing, but also complicated as Robert Vallerand explains:
“Passion comes from a special fit between an activity and a person. You can’t force that fit; it has to be found.” Geneviève Mageau, psychology professor at the University of Montreal.
Peter Benson, president of the Search Institute provides a path for parents to follow in coaching their children in the book Sparks:
In addition, I suggest you need to help your kids adopt and use a growth mindset:
You can learn more about Carol Dweck’s work at her website and this video.
For parents of introverts, I strongly recommend reading Susain Cain’s great book Quiet:
Possibly the best book I have seen for teens is Cal Newport’s “how to be a high school superstar.”
Cal Newport offers great advice on his blog, Studyhacks. You can get a flavour of his insights at his talk at Google in which he makes the case to cultivate your passion. As Cal Newport states, “Passion comes after you put in the hard work to become excellent at something valuable, not before. In other words, what you do for a living is much less important than how you do it.”
Joy. Joy emerges when one’s current circumstances present unexpected good fortune. People feel joy, for instance, when receiving good news or a pleasant surprise. Joy creates the urge to play and get involved, or what Frijda (1986)termed free activation, defined as an “aimless, unasked-for readiness to engage in whatever interaction presents itself” (p. 89). The durable resources created through play are the skills acquired through the experiential learning it prompts.
“The path to a passionate life is often way more complex than the simple advice ‘follow your passion’ would suggest.” You’ve been told you should follow your passion, to do what you love and the money will follow. But how sound is this advice? Cal Newport argues that it’s astonishingly wrong.
But if you do what you do with passion, it make all the difference.
He actually mentions Strengthsfinder as a tool, but is kind of dimissive of it. The stories he tells of people living their passions, however, he speaks of lifestyle traights they are cultivated through thir job which sounds suspiciously like people using their strengths in their work.
Greater Good Describes it as “a wide range of experiences. Emotion researchers generally define empathy as the ability to sense other people’s emotions, coupled with the ability to imagine what someone else might be thinking or feeling.”
How does it work?
Want to understand the science behind empathy? This quick video explains why and when we care.
Would you rather be Happy at Work or Worked to death?
Denmark, often ranked as one of happiest place on earth and one of the best countries to live on subscribe to arbejdsglæde, a Danish word meaning Happy at Work. Alexander Kjerulfexplains, “there is a word for it in Danish because Danish workplaces have a long-standing tradition of wanting to make their employees happy. To most Danes, a job isn’t just a way to get paid; we fully expect to enjoy ourselves at work.” .
The Japanese, to contrast, have karoshi, meaning to work oneself to death. I first encountered karoshi during a screening of Happy, the Movie. But the term first entered the Japanese lexicon in 1969 and gained popularity of usage in the 1980’s. The Chinese have a similiar term, guolaosi, as do the Koreans, gwarosa.
The Japan Times notes “A growing body of evidence indicates that workers in high-demand situations who have little control of their work and low social support are at increased risk of developing and dying of cardiovascular disease, including myocardial infarction and stroke. Stressful work conditions are a critical component of this phenomenon.” The International Labor Organization profiles some typical cases:
Here are some typical cases of Karoshi:
Mr A worked at a major snack food processing company for as long as 110 hours a week (not a month) and died from heart attack at the age of 34. His death was approved as work-related by the Labour Standards Office.
Mr B, a bus driver, whose death was also approved as work-related, worked more than 3,000 hours a year. He did not have a day off in the 15 days before he had stroke at the age of 37.
Mr C worked in a large printing company in Tokyo for 4,320 hours a year including night work and died from stroke at the age of 58. His widow received a workers’ compensation 14 years after her husband’s death.
Ms D, a 22 year-old nurse, died from a heart attack after 34 hours’ continuous duty five times a month.
Ed X is offering a free online course about Hapiness taught by Greater Good Society fellows:
The Science of Happiness
Starts September 9, 2014 – Register Now!
An unprecedented free online course exploring the roots of a happy, meaningful life. Co-taught by the GGSC’s Dacher Keltner andEmiliana Simon-Thomas
“The Science of Happiness” is a free, eight-week online course that explores the roots of a happy and meaningful life. Students will engage with some of the most provocative and practical lessons from this science, discovering how cutting-edge research can be applied to their own lives.
Created by UC Berkeley’s Greater Good Science Center, the course zeroes in on a fundamental finding from positive psychology: that happiness is inextricably linked to having strong social ties and contributing to something bigger than yourself—the greater good. Students will learn about the cross-disciplinary research supporting this view, spanning the fields of psychology, neuroscience, evolutionary biology, and beyond.
What’s more, “The Science of Happiness” will offer students practical strategies for nurturing their own happiness. Research suggests that up to 40 percent of happiness depends on our habits and activities. So each week, students will learn a new research-tested practice that fosters social and emotional well-being—and the course will help them track their progress along the way.
The course will include:
Short videos featuring the co-instructors and guest lectures from top experts on the science of happiness;
Articles and other readings that make the science accessible and understandable to non-academics;
Weekly “happiness practices”—real-world exercises that students can try on their own, all based on research linking these practices to greater happiness;
Tests, quizzes, polls, and a weekly “emotion check-in” that help students gauge their happiness and track their progress over time;
Discussion boards where students can share ideas with one another and submit questions to their instructors.
What’s more, “The Science of Happiness” will offer students practical strategies for nurturing their own happiness. Research suggests that up to 40 percent of happiness depends on our habits and activities. So each week, students will learn a new research-tested practice that fosters social and emotional well-being—and the course will help them track their progress along the way.