This is Your Brain on Happiness

this is your brain on happiness An introduction to neurotransmitters + how they elevate your mood

this is your brain on happiness An introduction to neurotransmitters + how they elevate your mood

Copyright Š 2015 University of California Press All rights are reserved.

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of current copyright holder.

University of California Press 155 Grand Avenue Suite 400 Oakland, CA 94612–3758 contact@ucpress.edu

For Bryan— You keep me sane and happy.

Thank you for all of your support.

“Most folks are about as happy as they make up their minds to be.” ­ ­—Abraham Lincolm

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knowing your noggin In all relationships, communication is the key, whether it’s between parent and child, spouse to spouse, or even human and society. Your body is no different. Various systems are working independently and in tandem to keep you alive and happy. Your brain, being the body’s headquarters, has perhaps the most key job in running the whole show and it would be nothing without neurotransmitters, the body’s messengers.

the big four

While all neurotransmitters are important, the “big four” are serotonin, dopamine, oxytocin, and GABA. Balancing levels of these four is key to finding true happiness in your life

Neurotransmitters are the brain chemicals that communicate information throughout our brain and body. They relay signals between nerve cells, called “neurons.” The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest.

They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. As a matter of fact, it is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet, neurotoxins, genetic predisposition, drugs (prescription and recreational), alcohol and caffeine usage can cause these levels to be out of optimal range.

There are two kinds of neurotransmitters.

Excitatory transmitters are what stimulate the brain. Those that calm the brain and help create balance are called inhibitory. Inhibitory neurotransmitters balance mood and are easily depleted when the excitatory neurotransmitters are overactive.

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Problems occur when there is an imbalance in neurotransmitters. It’s estimated that 86% of Americans have suboptimal neurotransmitter levels—our unhealthy modern lifestyle being largely to blame. Chronic stress, poor diet, environmental toxins, drugs (prescription and recreational), alcohol, nicotine, and caffeine can cause neurotransmitter depletion. While there are many resources availbale to make these lifestyle changes, what is less often discussed is how important it is to make changes in your own mind.

For centuries, the field of psychology focused on addressing the negative—investigating what was “wrong” with us, or relieving suffering from depression, trauma, and addictions. But over the last decade, we’ve seen a significant shift, one that gives so many so much hope. Scientists are now turning their attention to what makes people thrive.

What thoughts, actions, and behaviors make us more productive at work, happier in our relationships, and more fulfilled at the end of the day? That is the focus of the field of positive psychology, often referred to as the science of happiness. Its goal? To investigate what makes us flourish, according to Dr. Martin Seligman, a psychology professor at the University of Pennsylvania and a pioneer in the field.

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Of course, positive psychology does not turn a blind eye to suffering or psychological illness, but it does encourage individuals and even whole communities to adopt practices that can boost optimism, increase resilience, and help them live happy, engaged lives.

We may not be able to change our genes, but we can change ourselves in other ways. Science now says that we can train ourselves to become happier. Our happiness level is a result of a complex interaction of genes, behaviors, and what’s going on in our lives at a specific moment in time. And while each of us has a genetic set point for happiness in the way we do for weight, we have the ability to offset it, which brings us to the most important takeaway from the scientific research: You have the power to take control of your happiness by choosing your thoughts, behaviors, and actions.

Recent research into the types of interventions, or exercises, designed to promote positive emotional qualities, such as kindness and mindfulness, suggests that such qualities may be the product of skills we can learn through training—in the way that practice improves our musical or athletic abilities. Over time, we can build lasting habits that increase our resilience and improve our happiness levels.

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happy, huh?

Happiness is not feeling good all of the time. Happiness is not being rich or having everything that you want. Happiness is not a final destination, but transient.

What is happiness? People have agonized over this question for centuries, but only recently has science begun to weigh in on the debate.

Before I get into what the science has concluded, it is important to think about what happiness isn’t.

So, what IS happiness exactly? The research suggests that happiness is a combination of how satisfied you are with your life (for example, finding meaning in your work) and how good you feel on a day-to-day basis. Both of these are relatively stable—that is, our life changes, and our mood fluctuates, but our general happiness is more genetically determined than anything else. The good news is, with consistent effort, this can be offset. Think of it like you think about weight: if you eat how you want to and are as active as you want to be, your body will settle at a certain weight. But if you eat less than you'd like or exercise more, your weight will adjust accordingly. If that new diet or exercise regimen becomes part of your everyday life, then you'll stay at this new weight. If you go back to eating and exercising the way you used to, your weight will return to where it started. So it goes, too, with happiness.

In other words, you have the ability to control how you feel—and with consistent practice, you can form life-long habits for a more satisfying and fulfilling life.

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Scientists have found that happiness is a combination of:

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+ How satisfied you are with your life

How you feel on a day-to-day basis

40% of your

happiness is controlled by your thoughts, actions, and behaviors

It varies from person to person, but approximately ...

50% is

genetically determined

10% of

your happiness is determined by your circumstances

And, contrary to popular belief, we get used to our circumstances over time.

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be present.

Mindfulness means maintaining an awareness of our thoughts, feelings, bodily sensations, and surrounding environment on a moment-to-moment basis for a sustained amount of time. meditation

Yoga, Tai Chi, Quiet Time, Daydream, Journal

reframe negativity

Cognitive Behavioral Therapy, Keep a thought diary

be in nature

Hike, walk, camp, bike, kayak, surf, geocache, orienteer, explore

savor

Capitalize good news, practice perspective, explore your strengths, share experiences

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining possible future outcomes.

Even though it has roots in the Buddhist practice of meditation, a secular practice of mindfulness has entered the American mainstream in recent years, in part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the model for schools, prisons, hospitals, and beyond.

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Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits, impacting your life drastically.

Mindfulness involves paying attention “on purpose”. Mindfulness involves a conscious direction of our awareness. We sometimes (me included) talk about “mindfulness” and “awareness” as if they were interchangeable terms, but that’s not a good habit to get into. I may be aware I’m irritable, but that wouldn’t mean I was being mindful of my irritability. In order to be mindful I have to be purposefully aware of myself, not just vaguely and habitually aware.

For example, knowing that you are eating is not the same as eating mindfully.

Purposefulness is a very important part of mindfulness. Having the purpose of staying with our experience, whether that’s the breath, or a particular emotion, or something as simple as eating, means that we are actively shaping the mind to get accustomed to working this way.

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GABA Gamma-aminobutyric acid, or GABA, occurs naturally in your brain, where it functions as a neurotransmitter and helps regulate brain activity. Unlike other neurotransmitters, GABA has an inhibitory function—it tends to slow down neuron firing. Without enough GABA, neurons fire too easily and too often.

You can increase GABA naturally by practicing yoga, meditation or “The Relaxation Response.” A study from the Journal of Alternative and Complementary Medicine found a 27% increase in GABA levels among yoga practitioners after a 60-minute session when compared against participants who read a book for 60 minutes. This study also suggests that yoga might increase GABA levels naturally.

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“The soul always knows what to do to heal itself.

The challenge is the ability to silence the mind.” ­

­­— Carolyn Myss

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are you a or thinker?

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one

When my boss or a customer asks to speak with me, I instinctively assume that he or she wants to discuss a problem or give me negative feedback.

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When I experience real difficulty at work/home, I also feel negative about other parts of my life.

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When I experience a setback, I tend to believe the obstacle will endure for the longterm, e.g. “The funding didn’t come through, so I guess that means they hate the project. All that work for nothing.”

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When a team I am on is functioning poorly, I believe that the cause is short-term and has a straightforward solution. For example, “We’re not working well at the moment, but if we can fix this problem, then we’ll do much better!”

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When I’m not chosen for an assignment I really want, I tend to believe that I just don’t have the specific skills they are looking for right now, as opposed to thinking I am generally unskilled.

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When something happens that I don’t like or appreciate, I can tend to conclude that the cause is widespread in nature and will continue to plague me. For example, “My assistant didn’t ‘cc’ me on that email she sent to my boss. Administrative assistants are all out to prove how much smarter they are than their supervisors.”

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When I perform very well on an assignment, I believe that it’s because I’m generally talented and smart, as opposed to thinking I am good in that one very specific area.

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When I receive a reward or recognition, I can tend to figure that luck or fate played more of a role than my actual work or skill. For example, “They asked me to be the key note speaker at the conference next year. I guess the other guys were all busy.”

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When I come up with a really good idea, I am surprised by my creativity. I figure it is my lucky day, and caution myself not to get used to the feeling.

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When something bad happens at work, I see the contributions that everyone made to the mistake, as opposed to thinking that I am incompetent and to blame.

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After winning an award/recognition/contract, I believe it’s because I am better than the competition. For example, “We won that large contract against two strong competitors. We’re simply better than they are.”

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As the leader, when my team completes a project, I tend to attribute the success to the hard work and dedication of the team members, as opposed to my skilled leadership.

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When I make a decision that proves to be successful, it’s because I have expertise on the subject and analyzed that particular problem really well, as opposed to being generally a strong decision maker.

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When I achieve a long-term and personally challenging goal, I congratulate myself, and think about all the skills that I used in order to be successful.

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Score: 14-31 Yikes! It must feel like there is a rain cloud that hangs overhead all day. You have gotten yourself into the habit of seeing things as your fault and you give up your control in many situations.

Taking this quiz is the first step toward turning your pessimism around.

Score: 32-50 You try to be optimistic and positive usually. However, some situations get the better of you. Identify your triggers for negative thinking and use rational thinking exercises to become naturally more optimistic.

Score: 51-70 Great job! You have a generally positive and optimistic outlook on life. You don’t take things personally and you are able to see that setbacks won’t ruin the rest of your life.

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reflecting on be present

How did i do this month?

meditation

Yoga, Tai Chi, Quiet Time, Daydream, Journal

reframe negativity

Cognitive Behavioral Therapy, Keep a thought diary

be in nature

Hike, walk, camp, bike, kayak, surf, geocache, orienteer, explore

savor

Capitalize good news, practice perspective, explore your strengths, share experiences

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set goals

Find your greater purpose, Journal, Set short & long-term goals

gain & give support Use a life coach, Join a support group, Have an accountability buddy

form new habits

Keep a planner, Reward small wins, Accept losses as part of the process, Practice self-control

look forward

Practice optimism, Visualize, Foster self-efficacy, Anticipate the good

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I can What are the effects of having a lack of progress in the pursuit of our goals? Procrastination does more than just undermine performance.

It undermines our happiness and satisfaction with life. Why? The consensus based on the psychology of action and personal goals clearly indicates that the successful pursuit of meaningful goals plays an important role in the development and maintenance of our psychological well-being. To the extent that we’re making progress on our goals, we’re happier emotionally and more satisfied with our lives.

It is important to remember that there are many things we can do to be successful. Be sure to take your “emotional temperature” regularly.

There is conclusive evidence that success in life flows from being happy first—we don’t get happier because we reach our goals, we reach our goals because we start in an emotionally flourishing place. If you are pessimistic, depressed or feel that the glass is always half-empty, find ways to deliberately intervene on your mood daily until you develop the habits of gratitude, mindfulness and savoring.

The research on goal pursuit and well-being reveals an interesting cycle between progress on our goals and our reports of happiness and overall life satisfaction. Progress on our goals makes us feel happier and more satisfied with life. Interestingly, positive emotions have the potential to motivate goal-directed behaviors and volitional processes that are necessary for further goal progress or attainment. By making some progress on your goals, the resulting increase in your subjective well-being enhances further action and progress.

Defining your purpose is key. In Japan, the word for purpose is ikigai, or “that which I wake up for”. Goals that align with your life’s purpose are always easier to connect with and pursue when the going gets tough. Intrinsic goals are goals that we set for ourselves, and that no one else has set for us. Ask yourself the “so what?” question to find out the meaning behind the goal, and why your life will be more fulfilling if the goal is achieved. When we pursue paths that call us, we are happier both in the pursuit and in the accomplishment of those goals.

Both practical experience and research indicate that this relation between progress on our tasks and our well-being provides this sort of synergy.

The research points to this conclusion: goal progress is related to positive emotions and overall enhanced well being. There is a well-validated theory called “Goal Setting Theory” that we can all use to maximize our chances of success in life.

Be sure to set hard goals that involve taking risks. At the end of every day, whether we know it or not, we scan our days for highlights and things we are proud of. It’s been found that the things we’ve pursued outside our comfort zone, and that involve trying to “master” something important to us, give us “authentic self-esteem.”

The more we do this, the more we believe in ourselves and the further we get in life.

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­—Frank Lloyd Wright

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dopamine

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A neurotransmitter that helps control the brain’s reward and pleasure centers, dopamine not only enables us not only to see rewards, but to take action to move toward them.

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By chunking a large goal, like graduating college, into incremental goals, it is possible to rewire the brain to attach a dopamine response to the task you want as a reward. Dopamine will flow as a result of your brain’s positive reinforcement every time you complete a step, helping you achieve your ultimate goal.

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how to set SMART goals SPECIFIC

smart is an acronym that stands

for a framework for creating effective goals. It stands for five qualities your goals should have.

They should be specific, measurable, attainable, relevant, and timely. This method is one of the most popular and effective tools for creating realistic and achievable goals. You might be at the helm of a 300-person organization or you might be a small business entrepreneur.

Or, you might be somebody who simply wants to shed 20 pounds.

Regardless, learning how to set smart goals can improve your chances of success.

1

Decide what you want.

What do you hope to achieve?

At this stage, it’s okay to be a little general. You move to the specific by adding details and defining your terms bit by bit.

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Get specific.

Translate your thoughts from step one into something more precise. This is largely a matter of defining your terms.

It’s up to you to choose what it is you want to actually do.

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Who, What, When, Where, and Why. Start by asking who is involved. Ask what you want to accomplish in exact terms.

Establish a realistic time frame or deadline for achieving your goal. Identify a location in which you will do the work of striving for your goal. Reflect on why you are setting this goal.Jot down the specific reasons and benefits of accomplishing this goal.

Understanding the “why” can be crucial to knowing if the goal you’ve set will satisfy your desires.

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Determine which requirements and restraints apply to you.

In other words, what will you need to do to achieve your goal? What obstacles will you face?

MEASURABLE

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Create a “yardstick” for measuring outcomes.

Your task now is to establish a criteria for success. This will make it easy to track your progress and know when you have achieved your goal. Your criteria can be quantitative (numbers-based) or descriptive (based on describing a certain outcome). When possible, put concrete numbers in your goals. This way you’ll know without question if you’re falling behind or if you’re on track.

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Ask questions to sharpen your focus.

There are so many questions you can ask yourself to be sure that your goal is as measurable as possible. These include: “How much?,” “How many?,” and “How will I know when I’ve accomplished the goal?”

3

Track and measure your progress daily.

Having measurable goals makes it easy to determine if you are making headway or if you might need to change your strategy Keep a journal. This is a great way to keep track of the efforts you’ve made, the results you’ve seen, and your feelings about the process. Aim to write in it for about 15 minutes a day.

This can help you keep things in perspective and can also release stress you might be feeling about your efforts.

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ATTAINABLE

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Assess your limitations.

You want to make sure that the goal you have set can actually be achieved. Otherwise, you may become discouraged.Be realistic about the amount of time you have to devote to your goals as well as your personal background, knowledge, and any physical limitations. It’s a good idea to write down all the foreseeable constraints you face as you make this assessment. This will help you develop a complete picture of the task at hand and stay focused.

2

Assess your level of commitment.

A goal may be theoretically achievable, but you must be committed to making the efforts necessary to reach it. Ask yourself the following questions: Are you prepared to make the commitment to reach your target?

Are you willing to dramatically alter or at least adjust aspects of your life? If not, is there a more achievable target you are willing to work for? Your goal and your commitment level should match up. Be honest with yourself about the changes you are willing to make and go from there.

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Set a goal you can achieve. Once you’ve considered the challenges you face and your level of commitment, adjust your goal as necessary. If you decide your existing goal is achievable, you can move on to the next step.

But, if you conclude that it’s not really a reasonable goal, consider revising it. This doesn’t mean you have to give up altogether. It just means having to adjust your goal to fit your reality.

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RELEVANT

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Reflect on your desires.

The question here is whether this goal will be fulfilling for you as individual.This is a moment to revisit the “why” question. Ask yourself whether this goal will truly fulfill your desires or if there’s a different goal that’s more important to you.

2

Stay grounded.

Consider your other goals and circumstances and how your goal fits with other plans you have in life. Conflicting plans can create problems. In other words, its important to determine if your goal fits in with the rest of what is going on in your life.

3

Make sure your goal is relevant to your life.

If you decide your goal is relevant and and will work well with your other plans, you can move on to the last step. If not, you’ll need to make some more revisions.When in doubt, go with what you’re passionate about. A goal that you care deeply about will be both more relevant and achievable than one you’re only sort of interested in. A goal that will fulfill your dreams will be much more motivating and worthwhile to you.

TIMELY

1

Choose a time frame.

This means your goal should have a deadline or there should be a date set for completion.

Setting a timeline for your goal helps you identify and stick to the specific actions that you need to take to work towards that goal. It removes the nebulous “sometime in the future” quality that goal setting sometimes encourages.When you don’t set a timeline, there is no internal pressure to accomplish the goal, so it can often end up on the back burner.

2

Set benchmarks.

Especially if your goal is very long-term, it can be useful to break it up into smaller goals.

This can help you measure your progress and make it manageable and less daunting. It also creates an incentive for consistent effort.

Consider using an app that tracks your progress to make sure you’re taking the necessary steps to reach your goal every day. If this turns out to be too much for you, you can always revise the goal to make it more achievable.

3

Focus on the long term and the short term.

Consistent progress toward your goals means keeping one eye on today and eye on the future.

Within your established time frame, you might ask yourself: What can I do today to reach my goal? What can I do over the next 3 weeks to reach my goal? What can I do over the long term?

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reflecting on I can

How did i do this month?

set goals

Find your greater purpose, Journal, Set short & long-term goals

gain & give support Use a life coach, Join a support group, Have an accountability buddy

form new habits

Keep a planner, Reward small wins, Accept losses as part of the process, Practice self-control

look forward

Practice optimism, Visualize, Foster self-efficacy, Anticipate the good

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thankful. pay attention

Have perspective, Acknowledge the little blessings, Be specific, Think outside the box

reflect

Use a gratitude journal daily, Create a gratitude jar, Review both regularly

say it

Write thank-you notes, Make gratitude social, Be sincere and specific

take action

Show gratitude, Perform acts of service, Give your time, Help without being asked

Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves.

As a result, gratitude also helps people connect to something larger than themselves as individuals—whether it be to other people, Mother Nature, or a higher power.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

People feel and express gratitude in multiple ways. They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude). Regardless of the inherent or current level of someone’s gratitude, it’s a quality that individuals can successfully cultivate further to generate happiness in their lives.

Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have conducted multiple studies on gratitude, including asking participants to write a few sentences each week, focusing on particular topics and recording the results.

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One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After ten weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation, to the surprise of many.

Other studies have looked at how gratitude can improve relationships. For example, a study of couples found that individuals who took time to express gratitude for his or her partner not only felt more positive toward the other person but also felt more comfortable expressing concerns about their relationship.

Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can’t feel satisfied until every physical and material need is met.

Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.

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“Be thankful for what you have.

If you concentrate on what you do not have, you will never have enough.” ­

­— Oprah Winfrey

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serotonin

Known as 5-hydroxytryptamine or 5-HT, Serotonin is a chemical found in the human body. It carries signals along and between nerves —a neurotransmitter.

Gratitude is felt in the same frontal regions of the brain that are activated by awe, wonder and transcendence. Practicing this skill daily, whether it be through acts of kindness or a gratitude journal, impacts the synthesis of serotnin, which influences mood.

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an attitude of gratitude Studies have traced a range of impressive benefits to the simple act of writing down the things for which we’re grateful—benefits including better sleep, fewer symptoms of illness, and more happiness among adults and kids alike. Use this gratitude journal exercise to help evaluate your life and intentionally look for the good. Keep these tips in mind:

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Don’t just go through the motions.

First make the conscious decision to become happier and more grateful.

Go for depth over breadth.

Elaborating in detail about a particular thing for which you’re grateful carries more benefits than a superficial list of many things.

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Get personal.

Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful. People matter.

Try subtraction, not just addition.

Reflect on what your life would be like without certain blessings, rather than just tallying up all those good things. Don’t take things for granted.

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Savor surprises.

Try recording events that were unexpected, unplanned or surprising, as these tend to elicit stronger levels of gratitude.

Don’t overdo it.

Writing occasionally (once or twice per week) is more beneficial than daily journaling.

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reflecting on thankful.

How did i do this month?

pay attention

Have perspective, Acknowledge the little blessings, Be specific, Think outside the box

reflect

Use a gratitude journal daily, Create a gratitude jar, Review both regularly

say it

Write thank-you notes, Make gratitude social, Be sincere and specific

take action

Show gratitude, Perform acts of service, Give your time, Help without being asked

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give your time

Ask an elder to tell you their life story, Volunteer at a soup kitchen, Actively listen

open your wallet

Tip generously, Buy the person behind you coffee, Put money in expired meters

be random

Smile at homeless people, Give a bouquet “just because�, Hold the door open

touch others

Kiss goodnight, Shake the hand of a veteran, Make love, Cuddle with your kids

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an open heart Small acts of kindness are sometimes powerful enough to make major headlines. Here’s how it usually plays out: One person will do a good deed—such as placing a cup of coffee on reserve for a homeless person, or paying off a stranger’s layaway balance—then a trend will start, with more and more people getting in on the act. The result is a feel-good story for all. The benefactors are happy to have done a good deed and the recipients are pleased to have been given a small but meaningful helping hand.

However, the circle of generosity doesn’t end there. In fact, it’s exponentially bigger.

Recipients of kindness generally want to keep paying it forward, says James Fowler, professor of medical genetics and political science at the University of California, San Diego. In one of Fowler’s studies, he found that a single act of kindness typically inspired several more acts of generosity. The scientific name for this chain of altruism is “upstream reciprocity”, but you can think of it as a domino effect of warm and fuzzy feelings: the recipient of a small act of generosity will be inspired to do a kind act for someone else, and chain will continue.

So where do these good feelings come from?

When you are kind to another person, your brain’s pleasure and reward centers light up, as if you were the recipient of the good deed—not the giver, according to research from Emory University. This phenomenon has actually earned the nickname “helper’s high” among psychologists and some researchers theorize that the sensation is also due to a release of endorphins, those feel-good chemicals associated with what is known as runner’s high.

It’s no surprise then, that a 2010 Harvard Business School survey of happiness in 136 countries found that people who are altruistic—in this case, people who were generous financially, such as with charitable donations— were happiest overall.

Of course, part of why giving feels good is because we know that we are lifting someone else’s spirits. Receiving a gift, help, or even an encouraging smile activates the brain’s reward center, a phenomenon that’s hard to explain but easy to feel. The sudden appearance of these positive feelings is what helps keep the giving chain alive: Somebody who has just received an bit of kindness is elevated, happy, and grateful, making them likely to help someone else, according to a 2007 Harvard University study.

But there’s more. The effects of kindness can be so great that you actually don’t have to be directly linked to a giving chain to get in on the act. By witnessing generosity you may be inspired to do something generous of your own, according to new research from Fowler, who found that simply observing kindness can spur more acts of good. Humans often mimic behavior they see, and that includes generosity. Even people who simply hear about a giving chain are often inspired to give, starting a chain of positivity all their own.

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endorphins

There are at least 20 types of endorphins and can be found in the pituitary gland, in other parts of the brain, or distributed throughout the nervous system.

Endorphins interact with the opiate receptors in the brain to reduce our perception of pain and stress.

When you are kind to another person, your brain’s pleasure and reward centers light up, as if you were the recipient of the good deed.

This phenomenon has actually earned the nickname “helper’s high” among psychologists who study generosity, and some researchers theorize that the sensation is due to a release of endorphins, those feel-good chemicals associated with runner’s high.

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“Open your heart.

Extend your hand.

And love with everything that you’ve got.” ­ ­—Lisa Weedon

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30

day generosity bucket list “Behaving generously” doesn’t necessarily mean donating money or giving away your last cookie. You can share knowledge freely, instead of hoarding it.

You can send a hand-written note, instead of a text message.

You can make eye contact, instead of checking out.

There are a number of simple steps that we can take to make generosity more intentional in our lives. Here are 30-days worth of prompts and possibilities, to propel us along.

(It’s going to feel so good.)

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Day 1: Compliment three strangers: a child, someone your own age, and an elder. Congratulate them on something highlyspecific, like “Way to rock that tricycle, kiddo!”

Day 16: Put away your smartphone and close down your inbox for a day (or just an hour). Give the world the gift of your undivided, non-digital attention.

Day 2: Find a Little Free Library near you and donate a book.

Can’t find one? Start one in your neigborhood.

Day 17: Experiment with Tonglen meditation: inhale suffering (yours and others), exhale compassion (for the whole world).

Day 3: That public radio station or podcast you’ve been streaming for months or years? Become a member. And while you’re at it, send a gushing, praise-filled email to the production team.

Day 18: Tip generously. You should already be giving 20%, but for today, try doubling it.

Day 4: Find a blogger who’s been slammed with mean comments lately. Send them a love note. Tell them to keep writing.

Day 5: Choose a local show and bring a MASS AVALANCHE of friends. Scream. Cheer. Make the hardworking, little-thanked performers feel like superstars.

Day 6: Choose a struggling (or not so struggling) poet and publicly thank them on Twitter.

Day 7: Choose a big-name celebrity that you admire and write them a genuine, heartfelt letter of thanks. Just to say, “I love your work and you move me.” Ask for nothing in return.

Day 8: Offer to take a photo of a sweet couple in love. When you email it to them, send along a gift certificate, too—for a bottle of wine or a couple of coffees, maybe, to foster their time together.

Day 9: Find a bicycle with a basket parked on the street. Put flowers in it.

Day 10: Sponsor a small local yoga class. Buy up 15 spots, and give them away to strangers. Or neighbors. Yoga for everybody!

Day 11: Tell a teenager: “You are so smart. Scary smart. I can’t wait to see who you become. And I love who you are right now.”

Day 12: Tell your mom (or someone who feels like your mom): “You raised me right. The biggest lesson I’ve learned from you?

This: _______________.”

Day 13: Tell your dad (or someone who feels like your dad): “You’ve given me so many gifts. Like the ability to __________, and the confidence to _______________. Thank you.”

Day 14: Start your day by sending out one email specifically designed to help somebody else — without directly benefiting you at all—before you do anything else. Make introductions, send some encouragement, offer a helpful resource or link.

Day 15: Prowl through your closet and donate some treasures to Dress For Success, or its equivalent, in your country. You’ll de-clutter your wardrobe and help a struggling lady look like a star at her next job interview.

Day 19: Record a message for someone you’ve been meaning to thank, for awhile. Tell them: “Keep this audio note and replay it whenever you’re doubting your extraordinary awesomeness.”

Day 20: Buy a meal for a stranger and start a magical chain reaction of giving.

Day 21: Do somebody else’s laundry. Ask for nothing in return.

Day 22: Turn a photo from your smartphone into a real postcard.

Send it to someone special.

Day 23: Give someone a massage when they’ve had a rough day.

Day 24: Get outlandishly excited about a small piece of good news, from a friend. (“You did WHAT? Just like THAT? You’re AMAZING!”) Model the kind of unbridled enthusiasm that you want to see in the world.

Day 25: Overwhelmed with things to read? Instead of cancelling your newspaper or magazine subscriptions, donate them to a local school for a few months till you’re ready to start receiving them again. They’ll be put to good use.

Day 26: Riding the bus? Waiting in line? Strike up a conversation with somebody who looks bored, sad, or checked out. Start by simply asking: “What was the BEST part of your day?”

Day 27: Applying for a job? Trying to woo a client? Or even just make a friend? Send them something useful and astonishingly generous, before asking for anything. (It will change you.)

Day 28: Create a gracious auto-responder for your email, packed with helpful answers to frequently-asked questions, links, resources — even a complimentary gift.

Day 29: Buy a massage for a veteran of war. (Just call a local massage therapist, make a payment, and then contact your local veteran’s health administration and pass along the details.) Yes, you can afford it.

Day 30: Be ridiculous and shocking and start this 30-day cycle of generosity… all over again. Because you are glorious.

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reflecting on an open heart

How did i do this month?

give your time

Ask an elder to tell you their life story, Volunteer at a soup kitchen, Actively listen

open your wallet

Tip generously, Buy the person behind you coffee, Put money in expired meters

be random

Smile at homeless people, Give a bouquet “just because�, Hold the door open

touch others

Kiss goodnight, Shake the hand of a veteran, Make love, Cuddle with your kids

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in review Optimism, gratitude, self-confidence, hope, compassion, purpose, empathy—these are all qualities that anyone can own. You just have to learn how. And doing so will change your life.

And when you’ve lost your way, just look at the chart on the right.

In fact, tear it out and tape it to your wall. If you want to be happy, you can do something (lots of things) about it. You can do it!

be present

Savoring is a quick and easy way to boost optimism and reduce stress and negative emotions.

It’s the practice of being mindful and noticing the good stuff around you, taking the extra time to prolong and intensify your enjoyment of the moment, making a pleasurable experience last for as long as possible. you can

Feeling hopeful, having a sense of purpose, being optimistic. You too can feel more upbeat about your future and your potential. And who doesn’t want that? It also makes your goals seem attainable and your challenges easier to overcome. Bottom line: you’ll not only feel more successful, you’ll be more successful. thankful

The simple act of identifying and then appreciating the things people do for us is a modern-day wonder drug. It fills us with optimism and self-confidence, knowing that others are there for us. It dampens our desires for “more” of everything—and it deepens our relationships with loved ones. And when we express our gratitude to someone, we get kindness and gratitude in return. an open heart

When you give someone something, you make them happier. But what you might not know is that the giver—not the receiver—reaps even more benefits. Being kind not only makes us feel less stressed, isolated and angry, but it makes us feel considerably happier, more connected with the world, and more open to new experiences.

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are you

happy? yes

no change something.

do you want to be happy?

yes keep doing whatever you’re doing.

no (in case of emergency)

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bibliography Abbasi, Jennifer. “7 Really Good Reasons to Start Meditating.” Happify.com.

Happify Inc., n.d. Web. 1 Dec. 2015.

Achor, Shawn. The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. New York: Crown Business, 2010. Print.

American Sociological Association (ASA). “Middle-aged Women Missing Passion (and Sex) Seek Affairs, Not Divorce.” ScienceDaily. ScienceDaily, 16 Aug. 2014.

Web. 7 Dec. 2015.

Briggs, Helen. “’Selfie’ Body Image Warning Issued.” BBC News: Health. BBC News, 10 Apr. 2014. Web. 1 Dec. 2015.

Bryant, Fred and Veroff, Joseph. Savoring: A New Model of Positive Experience.

Psychology Press, 2007. Print.

Carpenter, Derrick, Derrick MAPP. “The Science Behind Gratitude (and How It Can Change Your Life).” Happify.com. Happify Inc., n.d. Web. 12 Nov. 2015.

Carpenter, Derrick, MAPP. “Get Out of a Bad Mood: 3 Science-Based Strategies That Really Work.” Happify.com. Happify Inc., n.d. Web. 30 Sept. 2015.

Cassity, Jessica. “The Science of Giving: Why One Act of Kindness Is Usually Followed by Another.” Happify.com. Happify Inc., n.d. Web. 7 Nov. 2015.

Cassiy, Jessica. “Happiness by the Numbers: 8 Stats That Could Change Your Life.” Happify.com. Happify Inc., n.d. Web. 11 Oct. 2015.

Csikszentmihalyi, Mihaly and Csikszentmihalyi, Isabella Selega. Optimal Experience: Psychological Studies of Flow in Consciousness. Cambridge University Press, 1998. Print.

Gable, S., & Algoe, S. B. Being there when things go right: Support processes for positive events. Support Processes in Intimate Relationships. Oxford University Press, 2010. Print.

Hanson, Rick. Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. New York: Harmony, 2013. Print.

Harris, Dan. 10% Happier: How I Tamed the Voice in My Head, Reduced Stress without Losing My Edge, and Found Self-help That Actually Works: A True Story.

New York: Dey Street, 2014. Print.

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Lacina, Linda. “The Lunch Table: The Low-Tech Management Tool You’re Not Using.” Entrepreneur. Entrepreneur Media Inc., 11 Dec. 2013. Web. 24 Oct. 2015.

Lyubomirsky, Sonja, Ph.D. “3 Myths of Happiness Everyone Should Stop Believing.” Happify.com. Happify Inc., n.d. Web. 11 Nov. 2015.

MacMillan, Amanda. “5 Ways to Stop Dwelling on Negative Thoughts.” Happify. com. Happify Inc., n.d. Web. 5 Nov. 2015.

Marksberry, Kellie. “Take a Deep Breath.” Daily Life Blog. The American Institute of Stress, 10 Aug. 2010. Web. 2 Oct. 2015.

Miller, Caroline Adams, MAPP. “The Science of Achieving Your Goals.” Happify. com. Happify Inc., n.d. Web. 23 Sept. 2015.

Norton, Michael. “Money Can Buy Happiness-If You Spend It Right.” Happify. com. Happify Inc., n.d. Web. 3 Dec. 2015.

Parks, Acacia, PhD. “What Is Happiness, Anyway?” Happify.com. Happify Inc., n.d.

Web. 11 Oct. 2015.

Ravicz, Simone Ravicz, M.D. “The Secret Upside to Stress.” Happify.com. Happify Inc., n.d. Web. 22 Sept. 2015.

Ricard, Matthieu. Happiness: A Guide to Developing Life’s Most Important Skill.

New York: Little, Brown, 2006. Print.

Rubin, Gretchen. The Happiness Project: Or Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun. New York, NY: Harper, 2009. Print.

Ruiz, Miguel. The Four Agreements: A Practical Guide to Personal Freedom. San Rafael, CA: Amber-Allen Pub., 1997. Print.

Sassler, Sharon, Ph.D. “Brief: Is the Glass Half Empty, or Three-Quarters Full?”

Council on Contemporary Families. Council on Contemporary Families, 30 July 2014. Web. 5 Oct. 2015.

Strong, G. & Aron, A. The effect of shared participation in novel and challenging activities on experienced relationship quality: Is it mediated by high positive affect? In K.D. Vohs & E.J. Finkel (Eds). Self and Relationships: Connecting Intrapersonal and Interpersonal Processes. Guilford Press, 2006. Print.

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colophon typeface

The text is set in Sentinel, designed by Jonathan Hoefler and Tobias Frere-Jones and issued in digital form by Hoefler & Co., New York, New York in 2009.

The headings are set in Tarzana, designed by Zuzana Licko and issued in digital form by Emigre Graphics, Berkeley, California in 1998 software

Adobe Creative Cloud, InDesign, Illustrator, Photoshop equipment

MacBook Pro Retina 15.4-inch: 2.6 GHz Epson Epson Stylus Pro 3880 17� Large‑Format Printer paper

Red River 60 lb. Premium Matte Plus publisher

University of California Press, Oakland, California (Fictitious book not actually published by University of California Press) designer

Jazmine Diaz, MFA Candidate, Academy of Art University photography and illustration

Photographs: Natalie Lucier, Zun Lee, Flickr.com Illustrations: Jazmine Diaz & thenounproject.com about the project

This is a student project only. No part of this book or any other part of the project was produced for commercial uses.

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...and she lived happily ever after.

Clinical psychologists have been dealing with miserable feelings since their discipline was established. In the last 30 years, neuroscientists have made major headway in the understanding of the sources of anger, depression, and fear. Today, whole industries profit from this knowledge—producing pills for every sort of pathological mood disturbance. But until recently, few neuroscientists focused on the subject of happiness.

Now, in This is Your Brain on Happiness, researchers and scientists range widely across the latest frontiers of neuroscience and neuropsychology to explain how happiness is fostered in our brains and what biological purpose it serves (and, importantly, how we can control our negative feelings and emotions). In addition, the neurophysiology of our passions (the elementary rules of which are hardwired into our brains), the power of consciousness, and how we can use it are all explained. In a final section, the book explores the conditions required to foster the “pursuit of happiness.”

A remarkable synthesis of a growing body of research that has not heretofore been brought together in one accessible book, This is Your Brain on Happiness will ultimately help each of us understand our own quest for happiness—and our fostering of it, as well.

155 Grand Avenue Suite 400 Oakland, CA 94612–3758 contact@ucpress.edu