1. Gratitude
2. Optimism
3. Zest
4. Curiosity
5. Love

Do you have these five strengths in your top ten strengths?  If you do not know your strengths, you can find out what they are by taking the Values in Action (VIA) Inventory on www.authentichappiness.org. 

The best news is that if these strengths are not high for you, you can increase them.  For instance, to increase:

1.    Gratitude - count your blessings by writing down three things you are grateful for or appreciate stating “why”.  Do this several times a week.  Be sure to do it when you are having a tough day.

2.    Optimism - practice “savoring” the joys of life instead of “stewing” on problems.  When you have a problem, be specific about who or what is involved, and stay in the present.  Stop generalizing about problems or projecting them into the future.

3.    Zest - do something that you already do but with more energy, or include some creative or different ways of doing it.  Notice an increase in energy when you are savoring even momentary pleasures.

4.    Curiosity - get more information about something you are interested in; ask questions; be open to new ideas.

5.    Love - spend time and energy with family and friends.  Strong personal relationships bring a high level of satisfaction with life.

In summary, the key to increasing your fulfillment with life is to look for novelty and opportunities to challenge yourself in each of the above strengths.  Working with a coach is a way to practice improving one or more of these strengths while keeping your stress at a level that is helpful to you.  Coaching helps hold you accountable while giving support.

Action step:  Using some of these five strengths, how can you find opportunities for novelty and challenge that will increase your level of fulfillment?

Maurine

During the last five years, there has been increasing evidence supporting the association of happiness/fulfillment with life and being able to use your strengths.  In addition, there is definitive information which tells us which strengths are necessary and the ingredients the brain needs to experience fulfillment.

Do you have these key strengths and ingredients?

First you need to know what the brain needs. 

 Gregory Berns a neuroscientist and psychiatrist at Emory University, believes the feeling of satisfaction is necessary to feel fulfilled in life.  In his book, Satisfaction: the Science of Finding True Fulfillment, he concludes that fulfillment requires two important ingredients that nature has designed our brains to crave: novelty and challenge. 

Novelty in life releases the neurotransmitter dopamine which is associated with feelings of happiness and well-being.

 Stress which is associated with a challenge releases the hormone cortisol.  In high levels, cortisone is damaging to our body mentally and physically.  However, in smaller amounts, it can elevate mood, increase concentration and improve memory making you more effective.

 When these two chemicals (dopamine and cortisol) interact, the stage is set for strong feelings of fulfillment. 

Second, research by doctors Nansook Park, Christopher Peterson and Martin Seligman have found that there are five key signature/character strengths which are closely and consistently related to life satisfaction:

1. Gratitude – being aware of and thankful for the good things that happen; taking time to express thanks.
2. Optimism – expecting the best in the future and working to achieve it; believing that a good future is something that can be brought about.
3. Zest – approaching life with excitement and energy; living life as an adventure; feeling alive and active; not doing things halfway or halfheartedly.
4. Curiosity – taking an interest in an ongoing experience for its own sake; finding subjects and topics fascinating; exploring and discovering.
5. Love – valuing close relationships, in particular those in which sharing and caring are reciprocated; being close to people.

Action Step:  Discover whether or not these 5 strengths are in your top ten Signature Strengths.

Go to http://www.authentichappiness.org and take the VIA (Values in Action) Signature Strengths Inventory.  There is no charge.  You will have to sign in and set up a password.  It takes about 40 to 50 minutes to complete the inventory.  The inventory assesses a total of 24 strengths.

In my next post, I will give you some ways you can increase these 5 strengths if they are not in your top 10 Signature Strengths.

 Maurine

New books continue to be written revealing more about what happiness actually is and what you can do to become happier.  Five recent books on this subject are:

1. The How of Happiness:  A Scientific Approach to Getting the Life You Want, Sonja Lyubomirsky, 2008.
2. Happiness:  Unlocking the Mysteries of Psychological Wealth,  Ed Diener and Robert Biswas-Diener, 2008.
3. Positivity, Barbara Fredrickson, 2009.
4. Lift:  Becoming a Positive Force in Any Situation, Ryan W. Quinn and Robert E. Quinn, 2009.
5. Curious?  Discover the Missing Ingredient to a Fulfilling Life, Todd Kashdan, 2009.

This says several things about the pursuit of happiness.  It is more global than ever before, and it is not viewed as futile.  Perhaps, it is because we know more about the benefits of happiness than ever before.

All of the recent research indicates that happiness is a process or journey.  When you are happy, you tend to:

• Be more social and creative.
• Earn more money.  However, once basic needs are met, actual levels of income are not associated with happiness.
• Be happily married.
• Have a stronger immune system.
• Be more resilient.

These are only some of the major benefits of learning how to be happier.

In addition, it is also known that happiness doesn’t mean that you will never feel negative.  In fact, it is possible to feel too happy which can negatively affect your decision-making ability. 

In my next post, I will say more about how to unlock the secrets to happiness.

Action Step:  Be willing to do some reading this summer about how you can influence your happiness level and enjoy some of the benefits of being happier.  There are many articles available and books.  Continue to check posts on this blogsite as well as others for up to date information.

Maurine