Happycast: The Science of Happiness

Join Christine Esovoloff and I as we have a conversation about the honest truths of self-love, self-compassion, accountability, and more!

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

[02:05] About Christine

[02:47] About Dear Love, I’m Ready for You

[03:12] Self love has so many definitions

[04:22] Self-love isn’t an end point, it’s a journey

[05:23] Chatting about study, self love helps you through failures

[07:00] Treat yourself like you’d treat a friend

[08:07] Why is it hard to be kind to ourselves?

[08:49] Be gentle with yourself

[09:53] Unpacking our baggage

[11:40] Holding ourselves accountable

[13:36] One size doesn’t fit all

[14:30] How Christine got involved with the book

[16:43] Outtro / where to find book / next week’s episode

References:

• Miyagawa, Y., Niiya, Y., & Taniguchi, J. (2019). When Life Gives You Lemons , Make Lemonade : Self ‐ Compassion Increases Adaptive Beliefs About Failure. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00172-0

Dear Love, I’m Ready for You: Use discount code 'christine20' to get 20% off! https://goldenbrickroad.pub/products/dear-love-im-ready-for-you

Find Christine on the web: instagram.com/the_ginger_journal www.thegingerjournal.ca

Those small interactions you have with strangers have quite a few hidden benefits!

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[00:42] Talk to strangers on your commute, it’ll make you happier

[07:15] Little social interactions make us happier

[09:19] Introverts still need to talk

[11:45] Affective forecasting, the reason we don’t think we’ll enjoy eating spaghetti

[13:28] Smile at strangers, it makes them feel included

[14:18] Put your phone down, you’ll smile more

References

• Epley, N., & Schroeder, J. (2014). Mistakenly Seeking Solitude, Journal of Experimental Psychology, 143 (5), 1980–1999.
• Sandstrom, G. M., & Dunn, E. W. (2014). Is Efficiency Overrated?: Minimal Social Interactions Lead to Belonging and Positive Affect, Social Psychological and Personality Science, 5(4), 437–442. https://doi.org/10.1177/1948550613502990
• Zelenski, J. M., Whelan, D. C., Nealis, L. J., Besner, C. M., Santoro, M. S., & Wynn, J. E. (2013). Personality and Affective Forecasting : Trait Introverts Underpredict the Hedonic Benefits of Acting Extraverted, Journal of Personality and Social Psychology, 104(6), 1092–1108. https://doi.org/10.1037/a0032281
• Wesselmann, E. D., Cardoso, F. D., Slater, S., & Williams, K. D. (2012). To Be Looked at as Though Air : Civil Attention Matters. Psychological Science, 23(2) 166 –168. https://doi.org/10.1177/0956797611427921
• Kushlev, K., Hunter, J. F., Proulx, J., Pressman, S. D., & Dunn, E. (2019). Computers in Human Behavior Smartphones reduce smiles between strangers. Computers in Human Behavior, 91, 12–16. https://doi.org/10.1016/j.chb.2018.09.023

Huge thanks to Ashley for suggesting this week's topic! :)

There’s a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships.

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[01:24] Release those endorphins with social drinking

[05:16] Endogenous opioids from social laughter

[08:36] Be your spouse’s friend!

[10:30] But have other friends, because your cortisol responds to it.

[14:45] Outtro

References:

• Dunbar, R. I. M., Launay, J., Wlodarski, R., Robertson, C., Pearce, E., Carney, J., & Maccarron, P. (2017). Functional Benefits of ( Modest ) Alcohol Consumption, Adaptive Human Behavior and Physiology, 3, 118–133. https://doi.org/10.1007/s40750-016-0058-4
• Manninen, S., Tuominen, L., Dunbar, R. I., Karjalainen, T., Hirvonen, J., Arponen, E., ... Ja, I. P. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans, 37(25), 6125–6131. https://doi.org/10.1523/JNEUROSCI.0688-16.2017
• Grover, S., & Helliwell, J. F. (2019). How ’ s Life at Home ? New Evidence on Marriage and the Set Point for Happiness. Journal of Happiness Studies, 20(2), 373–390. https://doi.org/10.1007/s10902-017-9941-3
• Keneski, E., Neff, L. A., & Loving, T. J. (2018). The Importance of a Few Good Friends : Perceived Network Support Moderates the Association Between Daily Marital Conflict and Diurnal Cortisol, 9(8), 962–971. https://doi.org/10.1177/1948550617731499

How do we stay happy while working?

[01:27] Overworking and happiness

[07:25] Self-employment

[10:20] Work Success

[14:57] National well-being

References:

• Kuroda, S., & Yamamoto, I. (2019). Why Do People Overwork at the Risk of Impairing Mental. Journal of Happiness Studies, 20(5), 1519–1538. https://doi.org/10.1007/s10902-018-0008-x
• Bujacz, A., Eib, C., & Toivanen, S. (2019). Not All Are Equal : A Latent Profile Analysis of Well ‐ Being Among the Self ‐ Employed. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00147-1
• Laguna, M., & Razmus, W. (2018). When I Feel My Business Succeeds , I Flourish : Reciprocal Relationships Between Positive Orientation , Work Engagement , and Entrepreneurial Success. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-018-0065-1
• Ali, S., Mansoob, S., & Papyrakis, E. (2019). Happiness and the Resource Curse. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00080-3

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com

How can we gain more control of our feelings and of our lives?

[00:00] Intro

[01:20] What is control?

[03:43] You can’t control everything

[04:45] Study: Control helps older adults through stressful times

[08:25] How to feel more in control

References:

• Thompson, S.C. (2017) The Role of Personal Control in Adaptive Functioning In C.R. Snyder, Shane J. Lopez, Lisa M. Edwards, and Susana C. Marques (Ed.), The Oxford Handbook of Positive Psychology, 3rd Edition. doi:10.1093/oxfordhb/9780199396511.013.22
• Dulin, P. L., Hanson, B. L., & King, D. K. (2013). Perceived control as a longitudinal moderator of late-life stressors on depressive symptoms, Aging and Mental Health, 17(6), 718-723. https://doi.org/10.1080/13607863.2013.784956