The Science of Happiness

Latest Episodes:

The Emerging Science of ASMR (Encore) Nov 10, 2022

Show notes

There are millions of YouTube videos with people crinkling bubble wrap or whispering about folding laundry. Our guest talks about why autonomous sensory meridian response (ASMR) makes her, and many others, feel more calm and happy.

Link to episode transcript: https://tinyurl.com/ye4p3tkw

Episode summary:

Melinda still remembers the tingling feeling she felt when she first listened to the close-up sound of someone drawing on a TV show at the age of ten. She learned later that the subtle sounds that create soothing sensations for her are called autonomous sensory meridian response, or ASMR. Now, she creates ASMR experiences on her YouTube channel and through her live production company, Whisperlodge — from delicately handling a plastic package to gently stroking a microphone with a makeup brush. In today's show, Melinda demystifies the world of ASMR and how it brings both calm and delight to her and her participants. Later, we hear about the emerging science behind ASMR from Dr. Giulia Poerio, who studies it in her lab at the University of Essex. As it turns out, those tingles might actually benefit our mental health.

Today’s Science of Happiness Guests:

Melinda Lauw, is the co-creator of Whisperlodge, an immersive ASMR theater experience.

Check out some ASMR videos from Whisperlodge's YouTube channel: https://www.youtube.com/c/Whisperlodge

Learn more about Whisperlodge: https://whisperlodge.nyc/

Follow Melinda on Instagram: https://www.instagram.com/melinda.lauw/

Follow Melinda on Facebook: https://www.facebook.com/melindalauw

Giulia Poerio is a psychology professor at the University of Essex who studies the effects of ASMR on the mind and body.

Learn more about her work: https://www.essex.ac.uk/people/poeri14804/giulia-poerio

Resources from The Greater Good Science Center:

Listen to our Happiness Break on silence: https://tinyurl.com/2hny7pcd
Just One Thing: Pay Attention!: https://tinyurl.com/cm2xb86j
What Music Looks Like in the Brain: https://tinyurl.com/2k9t3sjz
Does Your Voice Reveal More Emotion Than Your Face?: https://tinyurl.com/ympr4brk

More Resources for ASMR:

TED - The brain science (and benefits) of ASMR: https://tinyurl.com/y8a89xv3
Vox - ASMR, explained: why millions of people are watching YouTube videos of someone whispering: https://tinyurl.com/4j4kn7dh
New York Times - How A.S.M.R. Became a Sensation: https://tinyurl.com/2jke45k5
NPR - Some People Get 'Brain Tingles' From These Slime Videos. What's Behind The Feeling?: https://tinyurl.com/2p8p4u7d
National Geographic - ASMR or not? Unpicking the science behind a sensory phenomenon: https://tinyurl.com/yvnvuzk5

Tell us your thoughts about ASMR. Do you get tingly sensations? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Happiness Break: Making Space for You, with Alex Elle Nov 03, 2022

Show notes

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.

Link to episode transcript: https://tinyurl.com/2vxehzrk

How to Do This Practice:

Take a few deep breaths. File up your belly on each inhale. Drop your shoulder and soften your body on each exhale.
Say these eight phrases to yourself, or your own variation of it. Consider which resonates with you the most:

a. “In the presence of fear, I will make space for courage.”

b. “In the presence of self-doubt, I will make space for self-belief.”

c. “In the presence of hurriedness, I will make space for slowing down.”

d. “In the presence of overwhelm, I will make space for rest.”

e. “In the presence of overthinking, I will make space for letting go.”

f. “In the presence of chaos, I will make space for inner peace.”

g. “In the presence of confusion, I will make space for clarity.”

h. “In the presence of pain, I will make space for self-compassion.”

Bring your attention to the line from this meditation that resonates with you the most. Think about all the ways you wish to make space so you can bloom into the best version of yourself.
Write it down, perhaps on a sticky note, and keep it somewhere you can see it.

Today’s Happiness Break host:

Alex Elle is a breathwork coach, author and restorative writing teacher. Her new book, How We Heal, will be published this November. Keep an eye on our Instagram page, @greatergoodmag for a chance to win a copy.

Learn more about Alex and her new book: https://www.alexelle.com/about

Follow Alex on Instagram: https://www.instagram.com/alex/

Follow Alex on TikTok: https://www.tiktok.com/@easewithalexl

Follow Alex on Twitter: https://twitter.com/alex__elle

Follow Alex on Facebook: https://www.facebook.com/AlexElleFB

More resources from The Greater Good Science Center:

Listen to another Happiness Break podcast hosted by Alex: A Note to Self on Forgiveness
Being Kinder to Yourself: https://tinyurl.com/yxu64duk
Can Self-Awareness Help You Be More Empathic?: https://tinyurl.com/bjue72bn
How to Bring Self-Compassion to Work with You: https://tinyurl.com/2xn4f3pk
Can Self-Compassion Overcome Procrastination?: https://tinyurl.com/ytvxmp5d
Does Self-Compassion Make You Selfish?: https://tinyurl.com/528h6h6x

We love hearing from you! Tell us about your experience of making space for yourself. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcast: https://tinyurl.com/2p9h5aap

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day

Happiness Break: Restore Through Silence, with Tricia Hersey Oct 20, 2022

Show notes

When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its restorative powers.

Link to episode transcript: https://tinyurl.com/2s37nzdy

Scientists have found that spending just two minutes in silence can lower your blood pressure and heart rate, even when compared to listening to slow, relaxing music.

How to Do This Practice:

Find a quiet place to rest. Set a two-minute timer and put it aside.
Close your eyes and soften your face. Allow yourself to listen to the silence and rest your body.
At the end of the two minutes, slowly open your eyes and notice how you feel in your body. Or, continue resting in silence for as long as you need.

Today’s Happiness Break host:

Tricia Hersey is an activist, organizer, and founder of The Nap Ministry. She is also the author of a new book, Rest is Resistance: A Manifesto. Order it here: https://tinyurl.com/5bkk6txk

Learn more about Tricia and her work: https://thenapministry.com/

Follow Tricia on Instagram: [https://www.instagram.com/thenapministry/\](http:// https://www.instagram.com/thenapministry/)

Follow Tricia on Facebook: https://www.facebook.com/Thenapministry/

Follow Tricia on Twitter: https://twitter.com/thenapministry

More resources from The Greater Good Science Center:

How to Avoid Burnout—or a Breakdown: https://tinyurl.com/5h4nrahy
What Is Black Fatigue, and How Can We Protect Employees from It?: https://tinyurl.com/yzcujre7
Quiet Justice: https://tinyurl.com/yc78fknk

More resources on the science of silence:

TIME - How Listening to Silence Changes Our Brains: https://tinyurl.com/4brpst8b
Healthline - 8 Physical and Mental Health Benefits of Silence, Plus How to Get More of It: https://tinyurl.com/5d84mxen
New Scientist - The power of quiet: The mental and physical health benefits of silence: https://tinyurl.com/2wn82wkr
PsychCentral - The Hidden Benefits of Silence: https://tinyurl.com/2p9fkc36

We love hearing from you! Tell us about your experience of holding silence. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

How to Focus Under Pressure Oct 13, 2022

Show notes

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.

Link to episode transcript: https://tinyurl.com/yckfxnu5

Episode summary:

Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy tries a body scan practice to connect with her body and quiet her busy mind. Later we hear from Jonathan Greenberg, a Harvard psychology professor. He explains how mindfulness can make us better problem solvers, and how that can benefit our emotional health, too.

How to Do This Practice:

Find a quiet place where you feel safe and comfortable. You can be standing, sitting, or lying down.
Close your eyes, and take a few deep, long breaths.
Move your attention through your body slowly, part by part, starting with your feet. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.

Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation

Today’s guests:

Amy Schneider is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games.

Follow Amy on Twitter: https://twitter.com/Jeopardamy

Follow Amy on Instagram: https://www.instagram.com/jeopardamy/

Follow Amy on Facebook: https://tinyurl.com/5b4dyezy

Jonathan Greenberg is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation.

Learn more about Jonathan’s research: https://tinyurl.com/yn7j73au

More resources from The Greater Good Science Center:

Try a body scan meditation guided by host Dacher Keltner, on Happiness Break: https://tinyurl.com/bd6x8ba5
Where to Find Wisdom in the Body: https://tinyurl.com/yctxtkzt
Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9
Moving Your Body Is Like a Tune-Up for Your Mind: https://tinyurl.com/2f64na8b
Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9

More resources on body scan meditation:

NPR - A Crash Course in Body Scan Meditation: https://tinyurl.com/mu24fx7p
Harvard Health - You can practice mindfulness in as little as 15 minutes a day: https://tinyurl.com/4aex7738
10% Happier - Change Your Posture, Change Your Mood: https://tinyurl.com/4crydjs6
Time - This Quick Meditation Helps You Let Go of Stress and Sleep: https://tinyurl.com/4mzpu2zr

Tell us about how you feel after trying the body-scan meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Happiness Break: How to Awaken Joy, with Spring Washam Oct 06, 2022

Show notes

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.

Link to episode transcript: https://tinyurl.com/yckujpr3

How to Do This Practice:

Think about an area of your life that brings you joy, it could be anything.
Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter.
As you reflect on the moment, say to yourself, “may my joy and my happiness increase.”
Next, practice “sympathetic joy.” To do this, think about someone you know having a great experience.
As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.”
Remember that happiness is infinite. Being joyful for others is a way to increase your joy.

Today’s Happiness Break host:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening from the Underground.

Learn more about Spring and her new book: https://www.springwasham.com/

Follow Spring on Instagram: https://www.instagram.com/springwasham/

Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham/

Follow Spring on Twitter: https://twitter.com/springwasham

Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

More resources from The Greater Good Science Center:

How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/3cn22wcb
How Your Life Is Shaped by the Emotions You Want to Feel: https://tinyurl.com/54ff3b4k
Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/328scfjj
Can You Be Too Happy?: https://tinyurl.com/4jswnf94
Why Other People’s Good News Could Be Good for You: https://tinyurl.com/4d8dxsw5

We love hearing from you! Tell us about your experience of cultivating joy. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Apple Podcast: https://tinyurl.com/2p9h5aap

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Why Listen to the Other Side? Sep 29, 2022

Show notes

These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice.

Link to episode transcript: https://tinyurl.com/yfuhemz2

Episode summary:

When a graphic work of art depicting two men having sex was hung up in a busy hallway on a community college campus, it stirred up a huge controversy. Some students wanted it taken down, while others opposed the idea of censoring art. Instead of retreating to their respective echo chambers, two students who disagreed had a public debate. It was so successful, they actually went on to create a discourse club on campus. We learn the tactics that helped them navigate a divisive topic with their civility and differing values intact. Later, we hear from psychologist Cynthia Wang on how taking someone else’s perspective can bring people of different backgrounds together and disrupt stereotyping.

Practice:

Think of someone whom you might be at odds with — perhaps they have different political beliefs, or they’re not part of your ethnic or religious group, or they have arguments with you.
Take a moment to imagine yourself as this person, seeing the world through their eyes. Recall a moment you shared with this person and think how you, as this person, experience that shared situation. What does the world look like from their point of view?
Try to imagine how it feels to be them as vividly as possible. Ask yourself questions such as, what emotions are they experiencing? How might that feel in their body? How might their feelings in the situation differ from yours?
If you’re in a debate with this person, try taking their side and formulate an argument on their behalf. You might understand more nuances about their views.
If you have the time, you can even try to imagine a day in your life as this person.

Find the bridging differences playbook in our Greater Good in Action website: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_differences

Today’s guests:

Mark Urista is a professor of communication at Linn-Benton Community College in Oregon.

Anthony Lusardi and Steven Olson are former students at Linn-Benton Community College.

Learn more about LBCC Civil Discourse Club: https://tinyurl.com/5becxpba

Follow the LBCC Civil Discourse Club on Facebook: https://www.facebook.com/LBCCCivilDiscourse/

Dr. Cynthia Wang is the clinical psychology professor at Northwestern University. She’s also the executive director of the Dispute Resolution Research Center at the Kellogg School of Management.

Learn more about Cynthia and her work: https://tinyurl.com/56kebcvw

Follow Cynthia on Twitter: https://twitter.com/cynthiascwang

Resources for bridging differences from The Greater Good Science Center:

Learn more about the Bridging Differences Initiative: https://tinyurl.com/5n6j5e3t

Eight Keys to Bridging Our Differences: https://tinyurl.com/ywaay6ux

How to Get Some Emotional Distance in an Argument: https://tinyurl.com/342r4sjz

More resources on bridging differences:

TED - Bridging Cultural Differences(playlist): https://tinyurl.com/racj5edf

NPR - Why We Fight: The Psychology Of Political Differences: https://tinyurl.com/52rxnxwj

Tell us about your experiences of bridging differences by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

This episode is supported by Arthur Vining Davis Foundations, as part of the Greater Good Science Center’s Bridging Differences initiative. To learn more about the Bridging Differences initiative, please visit: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_differences

Happiness Break: Six Minutes to Connect with Your Body, with Dacher Keltner Sep 22, 2022

Show notes

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.

Link to episode transcript: https://tinyurl.com/38tkd87r

How to Do This Practice:

Find a quiet place where you feel safe and comfortable.You can be standing, sitting, or lying down. Make sure that you feel relaxed.
Close your eyes, and take a few deep, long breaths.
Move your attention through your body slowly, part by part. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.

Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation

More resources from The Greater Good Science Center:

Listen to a Science of Happiness episode on the body scan meditation with Daniel Wu: https://tinyurl.com/hn6vhx4b
How a Body Scan Can Help With Strong Emotions: https://tinyurl.com/57sdek76
How Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/328scfjj
What Self-Compassion Feels Like in Your Body: https://tinyurl.com/426hfnjj
Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9
Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9
Why Yoga Is Good for Your Body and Brain, According to Science: https://tinyurl.com/ynja9f22

We love hearing from you! Tell us about your experience with the body scan meditation. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Apple Podcast: https://tinyurl.com/2p9h5aap

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Nine Steps to Forgiveness Sep 15, 2022

Show notes

How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else.

Link to episode transcript: https://tinyurl.com/3mbkrn9u

Episode summary:

Anoosha Syed appreciates her name now, but as a kid, she struggled with feeling different from everyone else. She had friends call her “Annie” and even dyed her hair blonde in an effort to look less Pakistani. Anoosha joins us after trying a practice in forgiveness. Anoosha explores the complexities of forgiving someone who’s in a position of power and privilege and should know better, like the teacher who always mispronounced her name. Then, Anoosha took the practice a step further and directed it inward. She shares what it was like to forgive her younger self for not being as proud of her culture as she is today. Later, we hear from psychologist Dr. Lydia Woodyatt about the power of self-compassion and affirming our important values to release us from destructive self-blame while still holding ourselves accountable when we need to.

Practice:

Make sure you know how you feel about what is going on and be able to articulate it. Then, tell someone you can trust about your experience.
Tell yourself you will feel better because of this forgiveness. Forgiveness is for you, not for others.
Remember, forgiveness does not necessarily mean reconciling with the person who upsets you or condoning the behavior.
Recognize that your primary pain comes from hurt feelings, thoughts, and physical discomfort you are experiencing now, not from the thing that offended or hurt in the past.
Practice stress management to soothe yourself when you're feeling overwhelmed. Try things like mindful breathing or going for a walk.
Remind yourself that you cannot expect others to act in the way you think they should, but it’s ok to hope that they do.
Find another way to achieve the positive outcome you had hoped for in the first place.
Instead of focusing on your hurt feelings, look for the bright side of things. Focus on what’s going well for you.
Change the way you look at your past so you remind yourself of your heroic choice to forgive..

Find the Nine Steps to Forgiveness Practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/nine_steps_to_forgiveness

Today’s guests:

Anoosha Syed is a Pakistani-Canadian freelance illustrator and author of the children's book, That is Not My Name.

Learn more about Anoosha and her works: http://www.anooshasyed.com/

Follow Anoosha on

Twitter: https://twitter.com/foxville_art

Instagram: https://tinyurl.com/3pahbn7x

YouTube: https://www.youtube.com/anooshasyed

Dr. Lydia Woodyatt is an associate professor in Psychology at Flinders University in Australia. She studies wellbeing, justice, emotions, and motivation.

Learn more about Lydia and her works: https://tinyurl.com/mrs974by

Follow Lydia on Twitter: https://twitter.com/LydiaWoodyatt

Resources for forgiveness from The Greater Good Science Center:

Listen to an episode of Happiness Break on Self-forgiveness: https://tinyurl.com/3d7sevfs

Eight Keys to Forgiveness: https://tinyurl.com/5n82yjkf

More resources on forgiveness:

TED - How (and why) to forgive: https://tinyurl.com/mu2zep4f

Harvard Health - The Power of Forgiveness: https://tinyurl.com/2p9fden3

10% Happier - Writing a Forgiveness letter: https://tinyurl.com/mr5y624x

Tell us about your experiences letting go of a grudge by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

Happiness Break: A Note to Self on Forgiveness, with Alex Elle Sep 08, 2022

Show notes

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves.

Link to episode transcript: https://tinyurl.com/35tubarw

How to Do This Practice:

Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.
Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you’re carrying. Forgive yourself.
Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.
When you're ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.
If you'd like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …”

Today’s Happiness Break host:

Alex Elle is a certified breathwork coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.

Learn more about Alex and her new book: https://www.alexelle.com/about

Follow Alex on Instagram: https://www.instagram.com/alex/

Follow Alex on TikTok: https://www.tiktok.com/@easewithalexl

Follow Alex on Twitter: https://twitter.com/alex__elle

Follow Alex on Facebook: https://www.facebook.com/AlexElleFB

More resources from The Greater Good Science Center:

Listen to a Science of Happiness episode on self-compassion: https://tinyurl.com/2hundtmc
How to Grow from Your Regrets: https://tinyurl.com/ys8239k2
Just One Thing: Forgive Yourself: https://tinyurl.com/5ybny4xx
Forgive Yourself, Save Your Relationship: https://tinyurl.com/49by7ma6
The Healthy Way to Forgive Yourself: https://tinyurl.com/4p3e9eha
How to Let Go of an Old Regret: https://tinyurl.com/4mryyyfy

We love hearing from you! Tell us how letting go of your regret makes you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: pod.link/1340505607

When Rumination Is a Good Thing Sep 01, 2022

Show notes

When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them.

Link to episode transcript: https://tinyurl.com/2kwpfu7a

Episode summary:

Life doesn't always hand us good times, but we can benefit as much or more when we create our own happy memories and take time to appreciate them. This week on The Science of Happiness, our guest tries a practice to intentionally create good experiences and reflect on them. Deandrea Farlow is a member of the Bay Area Freedom Collective, a re-entry home where formerly incarcerated people can find community and connections. Deandrea brings us into his experience with this practice, and shares what it’s like to find strength through the hardest times as well as positive events, like the ones he created for our show. Psychologist Meg Speer explains how ruminating on good times can actually change the way we respond to stress. .

Practice: Creating and Recalling Positive Events

1. Do an activity that you enjoy doing alone.

2. With a friend, do something that you enjoy doing with others.

3. Do something that you consider personally important and meaningful.

4. Then take a step back and really think about these three events. Write about how they make you feel. Talk about it with a friend, or just really think about it.

Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/creating_and_recalling_positive_events

Today’s guests:

Deandrea Farlow is a member of the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry.

To learn more about Bay Area Freedom House: https://www.collectivefreedom.org/

or: https://www.facebook.com/bayareafreedom/

To financially support the Bay Area Freedom Collective: https://givedirect.org/freedomcollective/

Meg Speer is a postdoctoral researcher in the SCAN lab at Columbia University. She studies how autobiographical memories and positive thoughts affect our brain function.

Learn more about Meg and her work: https://tinyurl.com/yf39acwk

Follow Meg on Twitter: https://twitter.com/mspeer3

Follow Meg on Google Scholar: https://tinyurl.com/9cn3tmbh

Resources for Recalling Positive Event:

TED —There’s an art to happy memories — you can make more by experiencing more “first”s: https://tinyurl.com/2p8sdsy7

Hidden Brain (NPR) — Nostalgia Isn't Just A Fixation On The Past - It Can Be About The Future, Too: https://tinyurl.com/5d8dej3a

Resources from The Greater Good Science Center:

Five Ways Nostalgia Can Improve Your Well-Being: https://tinyurl.com/veeraw6u

Listen to our episode, “How to Make Time for Happiness” https://tinyurl.com/yhf39awt

Listen to our last episode featuring the Bay Area Freedom Collective, “How to Feel Less Lonely and More Connected” https://tinyurl.com/4d6dm9zp

We’d love for you to try out this practice and share how it went for you. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected