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Full Description
Everyone wants to be happy - but what do we mean by happiness? No life is blessed throughout with good fortune. All of us face setbacks and sorrows. It follows that we cannot depend solely on external factors, on things going well, we have to look within. This inspiring and insightful book is a guide, one that includes lots of routes and byways. It draws on views and ideas from all kinds of places - spiritual thinkers, modern science and research - and it presents the information in a practical, helpful way. As with any guidebook, you can either go straight to the chapters that seem relevant to your path, or you can open at random just to see what you might find. Five key chapters explore how you can create your own happiness habit; find meaning in life; develop a happiness toolkit; explore qualities of happiness; and keep connected.
Contents
draft contents:
6-7 Introduction: What is happiness anyway?
8-11 Start Small: 7 things to do straight away
There are so many things that you can do to bring greater happiness into your life straight away. Here are seven quick fixes to boost your mood:
* come into the now
* walk walk walk
* smile booster
* posture power/relax the body
* find the positive 123
* listen to music
* speed think [Harvard Princeton Study]
12-13 Chapter one opener: The happiness habit
Take a look at the basic building blocks of wellbeing: good sleep, exercise, diet and more. Chances are that if one of these is under par, your happiness will be affected.
14-15 A positive start Those first minutes count
16-19 Checking in Self-awareness; making space; taking breaks and acknowledging transitions
20-21 Get outside How being in nature boosts mood [eg forest bathing]
22-23 Get active The link between exercise and happiness
24-25 Diet Healthy eating and moderate alcohol [including Positive Psychology research about cooking creatively]
26-29 Self care Time for nurture
30-31 Ditch the digital How not to be overwhelmed by social media
32-33 Relaxation exercise Wind down, destress
34-35 Sleep long and deep Prioritize rest, reap the rewards
36-37 Chapter two opener: The happiness toolkit
Here are some proven skills and activities that can build your happiness quotient.
38-41 Meditation A different way to be in the world [two spreads]
42-43 What makes you happy Identify what works for you
44-45 Find the flow Hobbies that feed you, and micromastery
46-47 Creativity The joy that comes from self-expression
48-51 Mindful movement Relaxation and mind-body alignment [two spreads]
52-53 Journaling and writing Setting your emotions down on paper
54-57 Thoughts are just thoughts Common distortions in the thinking process, and how to recognize them
58-59 Chapter three opener: Finding meaning
A happy life is a purposeful life. Purpose helps to sustain us through times of difficulty, and provides a thread of meaning.
60-61 Discovering purpose The Japanese concept of ikigai; challenge as a source of pleasure
62-65 Prioritising what matters Make a commitment, voice your wishes; aligning actions and dreams; the positive art of selfishness
66-67 Happiness and work Introducing joy into the working day
68-69 The money question Materialism and ease
70-71 The Goldilocks principle Finding a balance and a middle path
72-73 The virtue link Ancient wisdom on the benefits of ethics
74-75 Keep on learning Why you should never stop feeding your mind
76-77 Chapter four opener: Qualities of happiness
Mind operates like a muscle, and it can be trained to incline towards positivity and away from negativity. Here are some of the qualities and attributes of happy people, and how you can cultivate them.
78-79 Positive thinking/optimism
80-83 Satisfaction and gratitude
84-87 Acceptance, patience and stoicism [Finnish idea of sisu]
88-89 Curiosity and interest
90-91 Openness to love and joy
92-93 Compassion and empathy
94-95 Chapter five opener: Embracing the shadows
Negative emotions are part of life. It's an irony/contradiction but the more we accept and embrace our difficult feelings, the less they bother us and impede our happiness.
96-97 Primary and secondary pain Fighting our feelings doubles our difficulty
98-101 Self-criticism Redefining the inner voice/ACT, CBT strategies, embracing the imperfect (kintsugi), self-kindness
102-103 Anger The link to acceptance, ways for healthy expression
104-105 Fear and worry Learn to try, release worry
106-107 Grudges and bitterness Practice forgiveness - and let go of the small stuff
108-109 Envy and comparing Cultivate gratitude and goodwill
110-111 Hedonistic cravings How to surf past the urge
112-113 Reaching out Therapy and other support
114-115 Chapter six opener: The power of people
Good relationships keep us happier and healthier. Human beings are social creatures, so a key thing you can do to boost your happiness is to prioritize connection and community. Being alone, by choice or necessity, is also explored. Guidelines for the different ages and stages of life are discussed, and how and when (and when not to) help others who are unhappy.
116-117 Positive connections The three circles: family, friends, community
118-119 Trust, hugging and oxytocin Our physical connection with those we are closest too
120-121 Keep talking Why communication and conversation are essential; the art of positive speaking and listening
122-123 Letting go Saying goodbye to negative relationships; living with loss
124-125 The kindness connection How doing good does you good; volunteering, the wider world
126-127 Index
128 Acks
