Eleanor Roosevelt once said that “Happiness is not a goal; it is a byproduct.” As humans, we often believe that when we buy a house, or fall in love, or receive that well-deserved promotion at work, we will be truly happy. But why do we infer that happiness is only attainable through milestone events or achievements?
The reality of this tendency is that it may not be happiness that we are seeking and experiencing on a daily basis but instead satisfaction. Perhaps we live our day-to-day lives pursuing the things that make us happy, which then contributes to our overall sense of satisfaction.
If you look up happiness and satisfaction in a dictionary, the two definitions are quite similar. Both use words such as “joy” and “contentment,” describing a pleasant and delighted emotion. But why is it then that people often say, “Do what makes you happy” but never think to advise “Pursue what satisfies you”? It may have a different ring to it, but it is a good indicator of a different sense of contentment.
We reached out to cognitive behavioral therapist and clinical psychologist Jennifer Guttman, Psy.D., to better distinguish happiness and satisfaction.
The difference between happiness and satisfaction.
Research shows that the most frequent uses of the word happiness revolve around describing someone’s personality, as in being characterized as a happy person. It is also used in association with materialism and experientialism, conveying that when you purchase or experience something, you may experience happiness. Although definitions are vague and vary, happiness ultimately seeks to portray a moment of temporary bliss.
“Happiness is fleeting,” Guttman explains. “Happiness is a feeling someone gets when they experience something out of the ordinary that brings them joy. With that feeling, a neurotransmitter, dopamine, is released, which gives us an elevated mood state. However, this elevated mood state is not sustainable because it’s reliant on the release of this neurotransmitter.”
Satisfaction, on the other hand, is an enduring feeling experienced for a longer period of time, as a result of the collection of life events and feelings you’ve experienced. Guttman describes satisfaction as a more balanced, sustainable state because it’s not neurotransmitter-dependent the way happiness is.
Or as Daniel Kahneman, Ph.D., Nobel Prize winner and psychologist, explained in his TED Talk, we experience happiness in our lives as well as happiness with our lives. This latter principle is akin to the concept of satisfaction, which we experience more frequently and thus influences our attitudes and behaviors. Satisfaction is a better indicator of how content we feel toward our lives overall and may contribute to more mindful decisions that bring our lives meaning.
For example, you come home from a long day at work and are greeted by a package at your front door of a new pair of shoes that you had ordered a few days prior. At the moment of opening that package, you might experience excitement and happiness. The moment then passes, and you are onto your next activity. However, each day you wear those shoes, you are reminded of your purchase and are satisfied. Therefore, feeling satisfied has a longer-lasting impact on people’s moods, whereas experiencing happiness is an instantaneous, temporary sensation.
Which is more important?
Guttman describes satisfaction as a more long-term and tangible solution than happiness. “When people think ‘happy’ as joy or effervescence is attainable, it creates cognitive dissonance when that feeling is not sustainable,” she explains.
That said, happiness and satisfaction are intertwined, as “most people experience satisfaction on an ongoing basis, interspersed with moments of happiness,” Guttman explains. “They are both attainable, but satisfaction is more sustainable.”
“People become more satisfied by becoming more self-confident, self-reliant, by developing a strong sense of self, by developing a sense of their effectiveness in the world, and by believing in their inherent lovability,” Guttman says.
To strengthen your sense of self, she recommends finishing tasks (not just starting them), making decisions for yourself, facing fears, and avoiding people-pleasing behaviors. Facing your fears, for example, may not make you happy—but it sure is satisfying.
2. Write down at least one good thing that you experience each day.
As the saying goes: Every day may not be good, but there is something good in every day. Especially in today’s current climate, you may feel that your daily routine has become redundant and complacent. However, it is all about where you channel your energy and focus. Whether you meet an old friend for lunch or go for a relaxing bike ride, write it down. Those moments will turn into memories and will leave you feelingmore grateful and optimistic in the long run, as you are able to go back and read them. The benefits of gratitude are all about creating a sense of lifelong satisfaction, as opposed to simply seeking moments of exuberant happiness.
3. Put yourself out there.
Some research suggests extroversion is associated with more life satisfaction and overall well-being. Despite this pandemic, it is easier than ever to reach out to someone and make a new friend. From becoming a pen pal with a patient in a nursing home to just messaging an old friend you’ve lost touch with, you may rekindle or create new friendships that could enhance your interpersonal skills and revitalize your daily routine.
The bottom line.
Making happiness your destination may cause you to miss out on this exciting journey of life, a journey that has many twists and turns, with new opportunities appearing each day. Recognizing what makes you feel satisfied, on the other hand, can contribute to a more positive attitude and outlook on life while feeling more fulfilled. By living through this lens, we can experience not just moments of happiness but a lifestyle that is enduringly satisfying.
You can tell a lot about a person by the way they communicate. If you pay close attention, you might notice things like a coworker struggling with confidence or a potential boss with impressive levels of emotional intelligence. Those insights allow you to make better decisions — say, lifting your coworker up in meetings so you can produce more impactful team work together or sizing up whether you want to accept an offer based on your impression of your future boss.
“Through a person’s communication style, you can tell their level of emotional intelligence. You can tell how authentic and sincere someone is by their willingness to speak from a vulnerable place,” says Rina Rovinelli, speaking coach and co-founder of global speaking competition Speaker Slam.
But what about what your own communication habits reveal about you? Knowing how others might potentially perceive you and gaining more self-awareness can only help you navigate professional waters more smoothly and improve the way you carry yourself at work. We’ve asked Rovinelli, who’s coached and judged hundreds of professional speakers, to share her insights on what different communication habits say about a person. Whether you’re an awesome listener or tend to learn information by heart before meeting a prospective client, take notes and elevate your speaking skills.
If you are a good listener
“If they are a good listener, I see them as being introspective and considerate. I see their emotional intelligence in their willingness to hear me without thinking about what they’ll say next. I see their desire to understand me fully. In a business sense, I want to work with people who understand me and who are willing to meet me where I’m at,” says Rovinelli.
So if you are an introvert who prefers to pay attention rather than talk for the sake of talking, you’re doing something right. Tap into your natural sense of empathy by using your understanding of other people to be more effective, whether you’re delegating work to reach team goals or personalizing a business proposal.
If you communicate vulnerably
Think vulnerability at work is a recipe for disaster yet you just can’t stop sharing your true feelings? You might want to rethink your stance — times are changing and showing your human side without worrying about appearing perfect can actually help you connect with others and build trust, according to Rovinelli.
“If they communicate vulnerably, I see their authenticity and realness. I trust this person more. I resonate and connect with their honesty. I see them as a person beyond an employee and it allows me to trust them,” she says.
If you are well-spoken and articulate
If you are a seasoned public speaker who loves to command attention in a room full of people, you project confidence and make those who work with you feel secure in your abilities. “If they are well-spoken, and articulate I feel a level of confidence in their abilities. I feel secure with people who I view as intelligent and well-versed. I assume that someone who is so profound and well-spoken must represent a business that has integrity,” says Rovinelli.
If you are rehearsed and repetitive
Do you tend to get so prepared before important professional interactions that you rehearse at home over and over again? Are you overly concerned about staying on message around your company’s mission and values? You might have good intentions, but it could be hurting your chances at building rapport. “If they are rehearsed and repetitive, I lose trust. I feel that they are sharing the company propaganda and I tune out. So often in business, professionals are taught the company lingo and it ends up feeling contrived and insincere.”
In this case, less is more. Try prepping by understanding the information you want to convey rather than learning what you want to say by heart. And trust your ability to internalize the information well enough to speak about it in a more organic, spontaneous way when needed.
If you struggle and use a lot of filler words
If you struggle to speak and tend to use filler words such as“like” or “um” every two seconds, you might be unknowingly hurting your credibility as well — especially in a customer-facing role, according to Rovinelli. “If they struggle to speak and use a lot of filler words I lose confidence and feel a lack of security. If a company’s best salesperson or representative can’t speak powerfully, it says a lot to me about the lack of credibility of the organization,” she says.
Don’t fret just yet, the habit of speaking confidently can be cultivated. It’s all about practice.
Dismissive listening is the opposite of empathetic listening. It says “I want to fix you” or “I want to fix your problem” instead of “I hear you, what do you need?” While empathetic listeners are able to determine what a conversation partner wants or needs, dismissive listeners tend to be less charismatic in conversation and can be seriously holding back their relationships by leaning on inefficient (and generally less empathetic!) listening skills. As a result, they tend to be less effective leaders, mentors, parents and friends.
The good news: Dismissive listening isn’t a personality, it’s a practice. It can be corrected. The first step is diagnosing the situation. If you use any of these phrases, you may be engaging in dismissive listening. Keep reading to determine how you’re leading conversations down the wrong road — and what to say instead.
It’s worth noting that these critiques don’t apply to conversations that open with someone asking for advice or feedback. Instead, they apply to more subtle, open-ended conversations where empathetic listening is required.
1. “Aww! Don’t be upset!”
If someone comes to you when they’re upset about something — from missing out on promotion to experiencing a difficult life event — countering by telling them not to experience their feelings is reductive and dismissive. While you’re a kind person and want to see them happy again as soon as possible, asking them to simply not be upset may make them feel guilty for bringing it up or feel like their emotional experience isn’t valid.
What to say instead: I’m listening. That sounds hard.
This phrase reconfirms that you were a safe person to have this conversation with and validates their feelings. It also allows them the space to lead how the conversation progresses.
2. “What if you try this?”
Most of the time, people are approaching you with a conversation — especially a conversation about a problem at work or at home — to vent and have their experience validated. You’re a nice person and you want to help, but leading with unsolicited advice focuses the conversation on fixing the problem from your perspective instead of on how the problem is affecting your conversation partner. That’s dismissive of their experience and can lead them to feel frustrated and not heard.
What to say instead: I want to help. How can I show up for you moving forward?
Saying this allows you to take action and offer help without inserting your own solutions or opinions into space where someone hasn’t asked for them. If they want help, they’ll tell you how you can engage. Or, they’ll tell you they just needed you to listen.
3. “Oh! You should read/listen to this…”
Similar to the above, this well-intentioned phrase offers unsolicited advice — and shallow advice, at that. If someone is approaching you with a difficult experience — from a layoff to getting into a serious fight with a friend — they likely know where they can go to get advice. We all have Google on hand. Unless they ask, don’t offer those options up. It’s a bit deflective and insinuates their experience can be reduced to a problem that can be solved via educational podcast or inspirational memoir.
What to say instead: I want to help. How can I show up for you moving forward?
Instead, focus on their experiences and how they see you fitting into the larger conversation, if at all. Chances are, they just wanted to vent or wanted you to offer a real piece of wisdom. They’ll let you know!
4. “I totally get it. One time…”
While sometimes you really will get what your conversation partner is experiencing, most of the time, you won’t. We all live individual lives, complicated by our personal experiences, identity dimensions and personalities. While this phrase feels empathetic when you’re saying it, it may feel reductive or just plain wrong to the person on the other side. It also centers your experience over theirs. It’s best to proceed with this route only if you’re asked for similar situations or what you learned from them.
What to say instead: It sounds like you’re saying… Is that accurate?
Instead of assuming you understand what they’re experiencing, repeat back to them your impression of the situation. It centers them, reinforces that you’re listening and helps them progress the conversation in the direction they’d like it to go.
5. “You’ll be fine!”
If someone comes to you with a problem or difficult situation, telling them that it will all work out isn’t just invalidating, it’s not very helpful, either. You’re a nice person and you want to be encouraging and optimistic, but these words reduce the complicated experience someone might have and also deflects the conversation instead of allowing them space to talk through those emotions. This kills your credibility as a listener.
For example, telling a direct report that’s anxious for a presentation that they’ll be “totally fine!” is likely to kill their confidence coming to you for encouragement in the future. Similarly, telling a friend who just got laid off that they’ll be “totally fine because they’re so talented!” makes them unlikely to come to you with complicated, hard situations in the future.
What to say instead: It sounds like you’re saying… Is that accurate? How do you think it will impact you moving forward? How can I show up for you?
To avoid being reductive, reconfirm with someone how you think they’re feeling and how the experience is impacting them. Then, ask how you can help. This centers their experience without reducing it, shows interest in how they foresee the experience continuing to impact them and allows you to expertly diagnose what they’re expecting from the conversation.
Are you one off those people who constantly need approval from everyone they know? Don’t you know that this is a damaging habit that will only add more stress to your decision making process and make it harder for you to do whatever it is that you want to do in life? Why do you think that other people should get a say in what you do or don’t do in life? By seeking approval from others you basically give them the power over your life and that’s completely and utterly wrong. It will not do you any good, on the contrary, it can only bring you misery and discontent so you need to stop doing it.
No one should have the power to decide what’s good for you and what’s not, other than yourself and here are a few other reasons that will convince you to never ask for approval from anyone but yourself.
5 Reasons Why You Shouldn’t Ask for Approval from Anyone
You make your own happiness
It’s true that the people we love and care about make our life happier, but they aren’t the ones that make or break your happiness, you’re the only one responsible for that. Your happiness shouldn’t depend on what others think about you or what others say about you, you shouldn’t care about that. If you let your actions be guided by other people’s approval, you’ll never be truly happy. Remember that at the end of the day you are the one who needs to live with his decisions and you are the one who needs to be comfortable with them. No one else can know what you want in life better than yourself, so don’t worry about other people and make your own happiness. Remain true to yourself and to what makes you happy and make sure you follow that path.
You control your own life
You don’t just make your own happiness; you control your own life as well. Stop rushing to other people, asking for permission to do something, remember that you are your own master and you should decide what’s best for you. Listen to your heart and you’ll get all the guidance you need, from within. You are stronger than you think and wiser than you believe, you just need to let yourself follow your passion. People don’t know what they truly want to do with their own life, how can they know your life path? Trust yourself and let your soul guide you on this journey we call life.
You’re wasting precious time
Do you always run to your friends or family members whenever you need to make a decision about something? Can you imagine how much time you spend trying to convince everyone that you’re right or getting them to see things your way? And why? Just so that you’re sure in your actions, in your decisions? Asking other people’s approval only makes it tougher for you to reach a decision and it’s truly time-consuming. You’re wasting precious time; time that you could spend doing something you enjoy.
Don’t rely on others to support you, be your own biggest support. It’s OK to share your plans with your loved ones, but just that, inform them of your decision and don’t ask for their approval of support.
You can truly be free only if you rely solely on yourself
Can you imagine making a huge decision that will change your life all by yourself? Not to consult with anyone, not to ask for anyone’s advice, just follow your heart and gut? Yes, it’s possible to do it and you have everything you need to make this decision you just need to follow your gut instinct.
We can all be truly free only if we rely on ourselves and only if we know that we can make big changes in life without seeking anyone’s approval. It may seem scary at first but try it out, it’s so liberating. Rise to your potential and seize the day – that’s when you’ll experience true freedom.
Don’t even try to please everyone, it’s impossible
It’s completely normal to have people who don’t agree with what you say or what you do, that doesn’t mean that you’re doing something wrong. You just have different views and opinions in life and that’s all that is. If you try to please everyone and get everyone to like, you’ll end up feeling miserable because you’ll fail spectacularly. It’s absolutely impossible to get everyone to agree with you and you need to accept this and not let it affect your life. Moreover, the sooner you stop trying to please everyone, the sooner you’ll be happy.
7 Reasons You Shouldn’t Settle For Someone Who Doesn’t Make An Effort
Isn’t it the best feeling to hear “It wasn’t the same without you” or “I missed you so much”?
We all want to feel desired, wanted, and needed. We all want to feel loved and cared for. We all want to be missed. When it comes to significant others, we need to feel desired. That desire drives the passion, intimacy, and love that we feel between each other.
Sometimes we feel the passion but not the desire. We receive the response to our text a day or two later without any acknowledgement that it was late. Sure, people can be busy. Of course, we’re always busy. But how busy do you have to be to not respond with a “So sorry, busy day, will respond later”? It’s the respectful thing to do.
In our society, texting is many times our primary form of communication. We get to know each other by what emojis we send, whether or not we use periods or commas, and of course, our response time. We’re never asking for much, but we do expect a response within a respectable amount of time.
It might be that you’re trying to plan a date with the person from your English class that you’ve been crushing on for the entire year. It might be an old fling that you’re trying to reconnect with. It might be someone you’ve gone on a few dates with and you’re really feeling the potential.
Whether you’re in a potential, new, current, or nonexistent relationship, there’s never a reason to settle for someone who doesn’t make it known they want you. Here are seven reasons why.
1. You deserve better.
First comes first: You deserve better. If your best friend was complaining that the guy she likes was only texting her back every three or four days, what advice would you give her? You deserve better. It doesn’t matter whether this person is the sweetest person ever when you’re together. Making plans is a crucial step to continue getting to know each other. If they’re wishy-washy, it’s not worth it to you.
2. Your time is valuable.
When this person is off “being too busy,” you’re waiting around for their text and either coming up with excuses for them or feeling sorry for yourself. Stop that! Your time is valuable and you could be doing much better things than thinking about the “what ifs.” Stop “what if-ing” and spend your time investing in someone who will also invest time in you.
3. The Golden Rule.
Treat others how you want to be treated. You know that you wouldn’t be this flaky with someone, so why let yourself be treated this way? Indirectly, it’s insulting to you. You don’t need to be insulted or played with.
4. You won’t know what other opportunities are out there.
When you’re distracted by what this person could be doing instead of texting you back, you’re wasting your own time. You could be missing out on bumping into that cute person at the coffee shop who is completely willing to spend the 30-seconds it takes to reply to a text and make plans. Who knows what else you’re missing? You don’t! Not until you start looking.
5. You’ll become dependent on someone who isn’t dependable.
Let’s say you end up waiting 3 days for the reply. Even though you’re frustrated that this person made you wait, you make plans for Saturday and you’re looking forward to it. Saturday is a blast and your optimism is restored that this person is the one for you. They end up taking another 3 days to reply when you try to make plans again. This becomes a cycle of feeling so down when you’re waiting for the reply, but so happy when you finally make plans. You don’t need this madness! There are already so many stressors in life; waiting the whole week to confirm your weekend plans shouldn’t be another one.
6. There are better things to do than wait around.
Cook a new recipe. Bake cookies. Sing. Dance. Go to the beach, for a drive, for a run. There are endless possibilities for you to do that will stimulate your mind, body, and spirit much more than waiting around for a text back.
7. You are strong!
You might be feeling like it actually is worth it to you to wait around or that there actually aren’t better opportunities for you out there. But trust me, there are. Be a little more patient—the best has yet to come.
The bottom line is that if someone wants you in their life, they’ll make an effort to keep you in it. You’ve done nothing wrong. Don’t wait for someone to “come around” and show you they want you. If they do, you’ll know.
1. Consider the mistakes as part of the learning process
No one likes to make mistakes, but we need to learn that only when we make mistakes we realize what is not working and what can be changed or be done better. We should always keep in mind that we are not what we do, we are much more than that. Our actions, what we do, is the self-efficacy which can be increased with the practice; our essence, who we are, our self-esteem, is separated from everything and do not depend on our performance.
2. Do not compare yourself to others
Comparing yourself to others is never constructive. Focusing on what others do better than us is a trap that no one is immune and is very insidious because it leads to focus on what we do or do not possess losing sight of the many gifts that are already present in our lives. Continuing to bring our attention to others makes us take everything for granted. The comparison leads us to measure ourselves using inappropriate parameters, risking to live someone’s life and desiring things we don’t really want. When it happens to envy someone ask yourself: “I really want that thing, that result, that goal?” And if you do not want it, then why are envious? Are we convinced that this person will appear in the eyes of others better? But in the eyes of whom? And that’s really so important?
3. Be loyal to your values even if it means being unpopular
Key values are those that belong to our soul, do not change over time and lead us in our lives. Be true to your values, even if it means going against and be unpopular. It is not easy, you will lose people along the way, but you won’t lose yourself and this is the only thing that matters. Being faithful to your values means loving yourself.
4. See the past as an adventure
Life is an adventure: every day we have the opportunity to discover something new and wonderful to experience. The past is what allowed you to get to this moment, including errors. Do not condemn your past, even if you suffer, it made you the person you are today.
5. Do not underestimate your talents
All of us have unique talents that make us special, but very often we underestimate them or we are not even aware of them. What makes you feel most alive? What gives you more excitement, what you dream to be, do, have, give? What were your dreams, your passions as a child? What makes your heart beat? What are
your favorite topics? What are your interests? What would you do even if your are not paid for? What makes you feel so absorbed that you lose track of the time passing? What are your features, your peculiarity? It’s just by looking within yourself that you can discover your talents and make them available to the world.
6. Surround yourself with people that inspire you
We are social animals and we need to interact and share experiences with others. Surround yourself with people who want the best for you and inspire you to be the best version of yourself.
7. Express your anger creatively
Anger is an important emotion, but many times we try to repress or deny it, hurting ourselves. It’s important to express anger and there are many different ways to do that. Playing sports, spending time in nature, writing, screaming (in the car or with a cushion for example): find ways to express anger, not hold it in!
8. Celebrate every success
Celebrate every success, even when it seems insignificant, it is important to keep motivation high. Celebrate the wonderful person you are, whatever you do or whatever result you get. Just because you’ve decided to do something new and try to be happy, you deserve all the possible respect.
It was 1962, the girls wouldn’t stop laughing and nobody knew why.
And even stranger, the laughter was spreading. Like a virus.
This was at an all-girls school in Kashasha, Tanzania. A few students had started laughing and they couldn’t stop. And this inexplicable behavior spread from girl to girl until 95 of the 159 students were affected. After 6 weeks the school had to close because of it. But that didn’t stop the laughter.
It had already spread to a neighboring village, Nshamba. 217 more girls afflicted. And then it spread to Bukoba, “infecting” 48 more girls.
All told this “outbreak” lasted 18 months, closed 14 schools, and affected over 1000 children.
Sound crazy? It’s true. While certainly uncommon, this kind of thing is not unheard of. During the Middle Ages there were outbreaks of “choreomania” – uncontrollable, infectious dancing that spread throughout Europe sometimes affecting tens of thousands of people at a time. And, no, I’m not making that up either.
Viruses aren’t the only things that spread through networks of people. Attitudes and behaviors do too. Yale professor Nicholas Christakis, MD, PhD, MPH, has studied how this works. A network can perpetuate anything in it: not just fads, fashion, and trends, but happiness, unhappiness, kindness and cruelty can also spread like a disease. When I spoke to Nicholas, here’s what he told me:
We’ve shown that altruistic behavior ripples through networks and so does meanness. Networks will magnify whatever they are seeded with. They will magnify Ebola and fascism and unhappiness and violence, but also they will magnify love and altruism and happiness and information.
A happy friend increases the likelihood of you being happy by 9%. An unhappy friend means a 7% decrease. Yes, happiness is more contagious than unhappiness. It’s the scientific version of karma. With the effect spanning out three degrees, there’s a good chance making a small effort to make friends happier will flow back to you. Nicholas found that if a friend became happy in the past six months there’s a 45% chance your happiness will increase. Neat, huh?
Hold that thought, I’ve got a second story for you:
Julius Wagner-Jauregg won a Nobel Prize in 1927 for “pyrotherapy.” Other than having the coolest name in all of medicine, pyrotherapy would go on to save tens of thousands of lives. This was before antibiotics, when syphilis was a scourge. There was no cure for it. But there was a cure for malaria. Here’s the thing: the bacterium that causes syphilis really doesn’t like heat. Meanwhile, malaria causes high fevers. So Wagner-Jauregg deliberately infected syphilis patients with malaria. The high fever killed the syphilis. Then you treat the malaria. Patient recovers from both. Triple word score.
Clever stories. But what’s this all mean?
A network can spread a virus — but it can also spread happiness, help, gratitude and optimism.
You can use one infection to fight another. “Fight fire with fire.”
So what if we start our own “pandemic” and use it to fight the current one?
It’s just a metaphor but that’s okay; I recently had my poetic license renewed at the DMV. Look, I’m in no way suggesting that spreading happiness and kindness right now is magically going to kill COVID-19. And I do not want to make light of something so serious.
But we need to stay positive, optimistic and hopeful to keep fighting this. We need to help each other. We need to protect our health, but to do that we have to protect our mental health, our spirit and soul to stay resilient.
Our ancestors didn’t climb their way to the top of the food chain to have their spirits broken by a few rogue strands of debatably-alive RNA. We’re not giving up hope. Humanity is not just going to crawl back into the primordial slime and close the door behind us. We can’t let this get us down or tear us apart.
So let’s start our own pandemic of positive emotions to keep our spirits strong for the battle ahead. We’ll fight fire with fire. We’ll spread connection, help, gratitude and optimism. And we’ll win.
Ready to get infectious?
1) Spread Connection
70% of your happiness comes from your relationships with other people.
Contrary to the belief that happiness is hard to explain, or that it depends on having great wealth, researchers have identified the core factors in a happy life. The primary components are number of friends, closeness of friends, closeness of family, and relationships with co-workers and neighbors. Together these features explain about 70 percent of personal happiness. – Murray and Peacock 1996
But with social distancing, some of us now have zero people around us. (Even yours truly lives alone.) And extended time without social contact is bad. Very bad.
Even months after they were released, MRIs of prisoners of war in the former Yugoslavia showed the gravest neurological damage in those prisoners who had been locked in solitary confinement. “Without sustained social interaction, the human brain may become as impaired as one that has incurred a traumatic head injury,” Gawande concludes.
Loneliness is the equivalent of being punched in the face. And that, dear reader, is not a metaphor.
Your stress response to both — the increase in your body’s cortisol level — is the same.
Feeling lonely, it turned out, caused your cortisol levels to absolutely soar—as much as some of the most disturbing things that can ever happen to you. Becoming acutely lonely, the experiment found, was as stressful as experiencing a physical attack. It’s worth repeating. Being deeply lonely seemed to cause as much stress as being punched by a stranger.
We may be quarantined and cut off from others to varying degrees, but this doesn’t mean we need to be lonely. Sound weird? It’s not. Stick with me.
Ever felt lonely in a crowd or lonely at a party? Yeah. The late John Cacioppo was the leading expert on loneliness. He said feeling lonely isn’t caused by the mere absence of people. We feel lonely because we’re not sharing with others, not connecting with them. That’s why you can be surrounded by people and still experience loneliness.
So reach out. Our new pandemic of positivity needs to spread that feeling of connection far and wide.
Send a text. Pick up the phone. Do a video call. Smoke signals and semaphore. Whatever. Just let people know you care and are thinking about them.
Have any of your relationships fallen dormant? Time for a reboot. Estranged from anyone? The force majeure clause has just been engaged. Reconnect.
You know how good it feels to be connected to others? Research does. It feels pretty close to an extra $76,856 a year:
So, an individual who only sees his or her friends or relatives less than once a month to never at all would require around an extra £63,000 a year to be just as satisfied with life as an individual who sees his or her friends or relatives on most days.
Reach out and tell people you’re thinking of them. We have the most powerful communication tools ever known to man at our fingertips, for free, 24/7. COVID-19 needs face-to-face contact to spread. Our pandemic of positivity doesn’t.
We have the advantage.
(To learn more about how to make friends as an adult, click here.)
Just connecting with others is huge. But our pandemic can do more to “fight fire with fire” and mitigate that other one…
2) Spread Help
Ask people if they need anything. Others might need a little more than well-wishes right now.
Everybody should be doing this. Everybody. Yes, even selfish people. Because being a little selfless can actually be the best way to be selfish.
As University of Pennsylvania professor Martin Seligman, one of the leading experts on happiness, explains in his book, Flourish:
…we scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.
And what if you’re not only selfish but you’re also a narcissistic braggart? No problem at all. I encourage you to tell others about how much you’re helping and get credit for it. Yes, really.
When people see others helping, they’re more likely to help. Infect others with the altruistic spirit. Altruism is deeply wired into us as mammals. Even rats (yes, rats) believe in paying it forward.
A recent study in rats showed that the more a rat benefits from the altruism of a stranger rat, the more he will later act benevolently towards stranger rats himself.
And on the flip side, if you need help, don’t be afraid to ask for it right now.
Most of us (well, the non-selfish, not narcissistic ones) never want to be a burden to others but research shows we vastly underestimate how willing others are to lend a hand:
A series of studies tested whether people underestimate the likelihood that others will comply with their direct requests for help. In the first 3 studies, people underestimated by as much as 50% the likelihood that others would agree to a direct request for help, across a range of requests occurring in both experimental and natural field settings.
Spread help. Spread word that you’re helping to encourage others to help. And ask for help where you need it. Keep the lines of communication flowing so that we can all be getting what we need right now.
(To learn the two-word morning ritual that will make you happy all day, click here.)
So what can we spread that makes us all happier — while also strengthening the bonds of a relationship?
3) Spread Gratitude
Gratitude is the undisputed heavyweight champ of happiness. What’s the research say? Can’t be more clear than this:
…the more a person is inclined to gratitude, the less likely he or she is to be depressed, anxious, lonely, envious, or neurotic.
I know, some are saying there is very little to be grateful for right now. Maybe that’s true, maybe it’s not but guess what?
Doesn’t matter. You don’t have to find anything. It’s the searching that counts, says UCLA neuroscientist Alex Korb.
It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence. One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful.
Spread the gratitude. Sending a thank you text is an awesome way to make two people happy and spread our pandemic of positivity.
Harvard happiness researcher Shawn Achor has tested this — and it works. Here’s Shawn:
The simplest thing you can do is a two-minute email praising or thanking one person that you know. We’ve done this at Facebook, at US Foods, we’ve done this at Microsoft. We had them write a two-minute email praising or thanking one person they know, and a different person each day for 21 days in a row. That’s it. What we find is this dramatically increases their social connection which is the greatest predictor of happiness we have in organizations.
And don’t forget about the people you might be quarantined with. Right now some of us are participating in a 24/7 involuntary reality show with our spouses that can put a strain on any partnership.
…results indicate that one’s felt and expressed gratitude both significantly relate to one’s own marital satisfaction. Cross-partner analyses indicate that the individual’s felt gratitude also predicts the spouse’s satisfaction, whereas surprisingly his or her expressed gratitude does not.
(To learn how to use gratitude to make yourself happier, click here.)
What can we spread that not only makes us all happier but increases grit and even makes us luckier?
4) Spread Optimism
Research shows being optimistic increases happiness, health, resilience and even luck. (Yes, luck — because optimism boosts openness which leads to new opportunities that don’t happen when you say no to everything.)
Some will say there’s a danger in being overly optimistic, that we could go full pollyanna and not take problems seriously. And you know what? They’re right. We need to be careful with optimism so that we don’t neglect serious concerns. Penn professor Martin Seligman has a method to help you strike the balance:
Whenever you’re unsure if optimism is the right way to handle something ask yourself: “What’s the cost of being wrong here?”
The fundamental guideline for not deploying optimism is to ask what the cost of failure is in the particular situation. If the cost of failure is high, optimism is the wrong strategy. The pilot in the cockpit deciding whether to de-ice the plane one more time, the partygoer deciding whether to drive home after drinking, the frustrated spouse deciding whether to start an affair that, should it come to light, would break up the marriage should not use optimism. Here the costs of failure are, respectively, death, an auto accident, and a divorce. Using techniques that minimize those costs is inappropriate. On the other hand, if the cost of failure is low, use optimism.
For instance, if you’re having serious illness symptoms, don’t be optimistic that they’ll clear up on their own and avoid medical care. But if the cost of being wrong is just a minor feeling of disappointment that things didn’t go your way, right now it’s better to stay positive.
And spread that positivity. The resilience-boosting effects of optimism are so strong the US military implemented a plan to teach optimistic thinking to soldiers. And we could all use a little extra resilience right now.
What’s the best way to keep others’ spirits high? Make’em laugh. Humor provides a powerful buffer against stress and fear.
“Humor is about playing with ideas and concepts,” said Martin, who teaches at the University of Western Ontario. “So whenever we see something as funny; we’re looking at it from a different perspective. When people are trapped in a stressful situation and feeling overwhelmed, they’re stuck in one way of thinking: ‘This is terrible. I’ve got to get out of here.’ But if you can take a humorous perspective, then by definition you’re looking at it differently — you’re breaking out of that rigid mind-set.”
Okay, we’ve covered a lot. Time to round it up. And we’ll also learn what science says is the question that best predicts whether you will be alive and happy at age 80…
This is how we can start a pandemic of positivity:
Spread Connection: Just let people know you’re thinking of them and they are meaningful to you.
Spread Help: Offer help where you can and ask for it if you need it.
Spread Gratitude: Say thanks. And really feel it.
Spread Optimism: If the cost of being wrong is low, let yourself believe things will turn out right.
So what does Penn professor Martin Seligman say is the magic question that best predicts if you’ll be alive and happy at age 80?
“Is there someone in your life whom you would feel comfortable phoning at four in the morning to tell your troubles to?”
If your answer is yes, you will likely live longer than someone whose answer is no. For George Vaillant, the Harvard psychiatrist who discovered this fact, the master strength is the capacity to be loved.
Our relationships to other people are often the key to our survival and happiness. That’s something we need to remember right now.
And it’s an idea we need to spread.
So from me to you:
I hope you’re doing well right now.
I hope this blog post has helped you.
Thank you for reading this.
And I really do believe things are going to be better soon.
And with those 4 sentences, hopefully I have spread connection, help, gratitude and optimism to you.
I am proud to be Patient Zero in our new pandemic of positivity.
Now go spread good feelings to the people that you love. We all need them right now.
Armenia isn’t on many people’s list of countries to visit. However, if you are considering visiting Armenia soon, you will probably have a few problems finding correct and reliable information. Why? There aren’t many people traveling to Armenia and even less writing about it. That’s why after visiting Armenia we built this list!
50 Travel Tips About Armenia | Armenia And The Locals
#1 Armenia isn’t a “tourist ready” country, but that’s probably just another thing that makes it even more interesting! This doesn’t mean that tourists aren’t welcome since we were always pleasantly received in Armenia. However, the country still lacks many infrastructures to receive big amounts of tourists.
#2 Barely anyone speaks English, only Russian and Armenian. We believe it’s the least English-speaking country we have been to… Communication can be very difficult, though it’s manageable.
#3 Armenia is a very dry country, at least in the Summer. Yellow is the prevailing color and makes it quite scenic 🙂 There’s something about it that’s soothing…
#4 It’s very mountainous or else wouldn’t be a Caucasus country… The mountains aren’t as high as its neighboring Georgia but the whole country is marked by mountains, gorges, and valleys.
#5 There are more Armenians outside Armenia than in the country! In fact, there are almost 3 times more Armenians outside Armenia (8M) than living in Armenia (3M)! This happened due to the Armenian Diaspora.
#6 During WWI the Ottoman Government (nowadays Turkey) killed 1-1.5 M Armenians in what it’s called the Armenian Genocide or Armenian Holocaust. Until today Turkey does not recognize what happened as a Genocide.
#7 Armenia is considered the first Christian country! Christianity was implemented as the state religion in 301 A.D. Though it was introduced in Armenia even earlier, during the 1st century by Christ’s disciples Bartholomew and Thaddeus. They are known as the “Illuminators of the Armenian world”. Even today Armenia is still a very conservative and religious country, 95 % of the population is Armenian Apostolic.
#8 Armenia (and Georgia) connects Europe and Asia. For centuries was a center of trade between continents and the epicenter of many wars! It has been attacked and invaded by the Greeks, Mongols, Persians, Turks, Russians, etc…
#9 However, today Armenia is a geopolitical hotspot! It has no access to the ocean and has a conflict with many of their neighboring countries. It has no relation with Turkey and Azerbaijan. Iran to the south mostly supports their fellow Islamic countries. This leaves only Georgia, who wasn’t too happy with their support to Russia during the recent war…
#10 All this made Armenia’s economic struggle and made Armenia’s transition to a market economy more difficult. Though, Armenia is still a very poor country!
#11 However, don’t feel discouraged Armenia is a stable and safe country. Moreover, it feels safe… As a tourist, I always felt relaxed and comfortable, almost as in Georgia or Western Europe.
Travel In Armenia And The Tourists
#12 Armenia is one of the least touristy countries in Europe. Out of the few tourists they host, even fewer are western backpackers… We only saw a handful of them.
Armenia has so many cool things to do and see, yet has so few visitors…
#13 Even in the peak season, in the biggest tourist attractions, we only saw a few tourists and no queues. It was great not being overwhelmed by people everywhere we went
#14 If you are planning an overland trip be aware that Armenia borders are closed with both Turkey and Azerbaijan. If you want to go to any of these countries your best option is to go through Georgia.
#15 While traveling through Armenia, one thing will catch your eyes… Half the country seems to have been abandoned to their own fate… There are way too many half-deserted towns with buildings falling apart.
#16Yerevan is the exception, the center is much more developed than the rest of the country. It’s known as the pink city because of the color of the stones of the beautiful old and new buildings. Yerevan is a buzzing city and very pleasant to walk around both during the day and at night!
#17 If we had to choose the best travel attraction of Armenia, that would be the Tatev monastery and the Wings of Tatev aerial roadway! The Tatev monastery is amazing and situated in an incredibly scenic mountain range, which you can appreciate from the Wings of Tatev.
#18Mount Ararat is a very important part of Armenian National identity, however, it’s nowadays part of Turkish territory! Though you can see it from Armenia and it’s an incredible view that allows some amazing pictures particularly from Khor Virap! Unfortunately, when we were closer to it, there was a strong fog ruining the pictures
#19 Sevan Lake is the biggest lake in Armenia and occupies 5% of the territory! We read how beautiful it was and that it’s a beach destination within Armenia… Well, the lake is impressive and being 1900-meters high makes it rather unique, however, most of the surrounding felt abandoned! it definitely wasn’t a place where we wanted to beach…
#20 Moreover, the town of Sevan itself was probably the worst place we have been in Armenia! Felt completely abandoned and with nothing to do… I would suggest visiting the lake as a stopover on a road trip, but nothing more!
#21 Armenia is the place to go if you want to see unique monasteries in a beautiful setting, usually hidden away in the Mountains.The most interesting we visited were Noravank, Tatev, and Geghard. Khor Virap isn’t that impressive by itself, but the view of Ararat is incredible! We also went to Etchmiadzin, which is supposedly the first cathedral ever built (between 301-303)!
Food And Drinks In Armenia
#22 Armenian food is pretty cheap, even in restaurants. With 5-10 Euros one couple can have a very good meal at a nice restaurant.
#23 However, it isn’t easy to find quick meals or fast food. Definitely, the country isn’t prepared for travelers… We ended up going to supermarkets and buying supplies to being able to eat “on the road”.
#24Lavash is the staple bread in Armenia. When you ask for bread, usually you get Lavash. It’s a soft, thin flatbread. “Lavash, the preparation, meaning, and appearance of traditional bread as an expression of culture in Armenia” was inscribed in the UNESCO’s Intangible Cultural Heritage list.
#25 The best things we tried in Armenia were Zhingyalov hats and Dolma. Zhingyalov hats are flatbread stuffed with finely diced herbs and green vegetables. Dolma is a dish of minced meat wrapped in grape leaves.
#26 Be careful when you ask for a Lemonade! It may not be what you expect… We learned that, in Armenia, a Lemonade is Soda, and it doesn’t have to be a Lemon Soda! You can easily have a pear or Tarragon (Yeap…) Lemonade! 🙂
#27Fruit (fresh and dried) is very good in Armenia, particularly peaches and figs! You will also see lots of melons and watermelons… Enjoy them, it’s a great way to eat some healthy food during the trips!
Money And Expenses In Armenia
#28 Overall Armenia is a very cheap country to travel in! Food, accommodation, fuel, and tickets to attractions are all very inexpensive. Overall, in 5 days we only spent 190 Euros, which means less than 20 Euros per person per day. This doesn’t include the car rental!
#29 You can withdraw money from almost any ATM with your foreign card, without extra fees! It’s similar to Georgia and very different (better!) from SE Asia! Note: We are talking about the local ATM fees, not the fees charged by your bank… those depend only on your bank!
#30 The problem is that in most places it can be difficult to find ATMs! I would advise you to take a few extra Eur/USD just in case you need an alternative… The exception is Yerevan, where there’s ATM everywhere like you would expect in a big capital city.
#31Accommodation is also very cheap! It’s fairly easy to find a private double room in a nice guesthouse under 20 Euros. Most of the times we ended up paying about 15 Euros per night.
#32 Expect to pay an added service fee of 10% in every restaurant. That information is usually on the menu. Besides, even with this small added tax, meals are very cheap in Armenian restaurants.
#33Cash is King in Armenia. Many places only accept cash, even some that have Visa’s and Mastercard’s signs (no internet, no service or any other problem).
Most supermarkets and big restaurants/hotels are exceptions. Almost every guest house will have to be paid in cash and you can’t even pay with a card when booking.
How To Travel In Armenia
#34Roads in Armenia are terrible, much worse than in Georgia. They are full of potholes, even some of the main roads that connect the country. Also, be aware that just because a road is considered a highway or a main road doesn’t mean that is any good, or even paved… You may need to drive gravel in places you won’t expect it!
#35 Therefore, you cannot blindly trust Google Maps (or maps me) expected time or you’ll be in for a bad time! In our experience, add 30 – 50% to the ETA to be safe…
#36 However, you don’t have to drive a 4 x 4 / SUV! It will make your journey more pleasant and allow you to go to more extreme places, but most of the usual destinations can be reached with a normal car. We did it with a small Toyota and it was OK.
#37 If the roads terrible, drivers are even worse… mostly because they are impatient and will overtake you in the craziest places. We think they are more reckless than actually aggressive. Anyway, it can be dangerous and if you are driving you should be aware of it. Our experience driving in Angola was very, very useful 🙂
#38Fuel is very cheap at half the price of western Europe countries, which is great for road trippers!
#39 In Armenia you can (or may really need to) fill up your car in these pumps… how cool is that? 🙂
#40 Armenia is part of the silk road and one of its most famous passes was the Selim pass (now called Orbelian’s pass). The scenery is amazing and the road is actually good and enjoyable to drive in. Selim pass goes as high as 2410 meters!
#41 If you are planning to drive in Armenia please note that there are way too many speed cameras on the main roads! In almost every small town you’ll see one, or several! We didn’t get any ticket, however, be careful because they usually enforce the speed limit.
#42 If you are planning to bring a car from Georgia to Armenia you will need a cross-border authorization to cross the border to Armenia. It’s a document from the car rental authorizing you to take the car to Armenia in Georgian and translated to Armenian! It will cost at least 50 USD and you’ll probably need to request it 1 or 2 days in advance.
#43 Additionally you will also need to buy car insurance in Armenia, but you’ll need to buy it in Armenia. Right after crossing the border you’ll find many places selling insurance. Just stop and buy it. It’ll probably cost 10-15 USD.
Other Travel Information About Armenia
#44 In Armenia you’ll find free WIFI everywhere, restaurants, bars, hotels, guesthouses, and even some tourist attractions! However, if you want you can also easily buy a sim card close to the borders. We didn’t buy and didn’t miss it!
#45 Armenia uses the power sockets and plugs of type C and F, with a standard voltage of 230 V and a frequency of 50 Hz. Type C plug is usually called the Euro socket as it’s used in almost every country in Continental Europe. If you need to buy an adapter, we recommend this one.
#46 Do you need a visa to enter Armenia? Probably not. The citizens of many countries are exempted from visa: the US, most EU, the UK, Australia, etc.. Curiously, not Canada… Both Canadians and Indians need a visa on arrival. Nevertheless, have a look here for the lists of countries that exempted countries, visa on arrival, and visa requests.
#47 If you can buy products on the side of the road. This way you will get great products at very reasonable prices and it will directly help the local economy! Fruits, nuts, honey, and wine are some of the great things you can buy…
#48 Be aware that the working day starts very late… There’s nothing open before 9:00… However, at night many things come to live, particularly in Yerevan.
#49Crossing borders between Georgia and Armenia is perfectly easy and fairly quick. One time took us 30 minutes, the other for almost 2 hours. But most importantly it was peaceful and without any “problems” from the Police. We were particularly worried about the Brava Border (because it’s very small) but it was very simple and without any trouble!
#50 If you want to travel to a country that it’s still off the radar of tourism, visiting Armenia is probably one of your best options! It’s safe, cheap, relaxed, fairly easy to travel. It has many interesting destinations and unique culture and history!
Getting your first leadership role is exciting, isn’t it? There’s the office with your name on the door. Being invited to meetings once closed off and mysterious. Getting to make the big decisions. People asking for your advice.
Heady stuff that sends the wrong message to people who think being a leader is all about them.
Being a leader is a little bit about you, but mostly it’s all about others.
One of my first bosses told me that it would be impressive performance metrics and my contribution to the bottom line that would determine my success. It took a while before I understood that his advice about results was only partially right. Managing just to the numbers only gets you so far.
A few epic fails highlighted the reality that results don’t miraculously deliver themselves. They’re delivered by people. Treat people well, they deliver—and everyone succeeds. Treat people like crap and, well, results falter.
Listening with the eyes and the heart, not just the ears and the brain, requires a deeper level of paying attention and understanding. It requires we hear the heart and soul. ~Kouzes and Posner, The Leadership Challenge
My way of describing the inclusive reality Kouzes and Posner defined was leading with your heart and managing with your head.
Inclusive leaders know the value of balancing opposing goods, rather than labeling one right and the other wrong. Inclusive leaders deliver results and maintain relationships. They watch both the bottom line as well as employee satisfaction and engagement. They think about today and five years from now.
How do inclusive leaders pull off this balancing act?
They are curious.
One boss I had worked very hard to fulfill the unrealistic expectation that he had every answer. Two sentences into describing a problem to him, and he had the solution—without bothering to ask a single question. Other bosses of mine had the inclusive thing down pat. They were knowledgeable and knew where to go to find answers to what they didn’t know. They openly asked questions, invited debate, poked holes in the status quo, and encouraged those around them to do the same.
That know-it-all-boss-with-zero-curiosity didn’t realize it, but he was conveying to his team that they were without skills, knowledge, and the ability to figure things out for themselves. Inclusive leaders surround themselves with bright, inquisitive people and trust them to do their job.
At one company, my boss assigned me the project of improving customer service. When I asked for specifics, he told me that since I had to ask, I obviously wasn’t as smart as he had thought I was. Because he couldn’t or wouldn’t or both clarify his expectations, my finished project didn’t please him, and everyone lost.
Organizational development and management consultant Peter Drucker said, “The most important thing in communications is hearing what isn’t said.” Employees perceive reality through their own filters, values, and biases. Deeply, empathically, and actively listening to what employees say—and don’t say—enables inclusive leaders to expand their perspectives, thus entertaining diversity of thought, opinion, and experience.
Years ago, a woman told me her boss treated her no differently than the file cabinet in the corner—both utilitarian objects there to do a job. Isn’t that a sad story? Inclusive leaders keep both logic and emotion in their management toolkits. They know both are necessary for success, satisfaction, and engagement over the long-term.
Our mind is capable of passing beyond the dividing line we have drawn for it. Beyond the pairs of opposites of which the world consists, other, new insights begin. ~Hermann Hesse, poet and novelist
If asked, would those around you describe you as being curious, someone they trusted, a thorough explainer, a good listener, and a leader who cares about them as a person? Would they say you’re inclusive and can balance opposing goods? Ready to find out?