Las 6 propuestas para ser más felices de Ben Sahar (Harvard)

He encontrado un vídeo increíble sobre psicología positiva de Ben Shahan, un profesor de Harvard experto en estudiar la felicidad. Propone 6 lecciones de psicología positiva para ser más felices y basa cada propuesta en investigaciones de los mejores expertos en cada tema.

Me ha parecido tan interesante que he apuntado las propuestas y explorado algunas de las investigaciones que Ben Shahan menciona para aprender más sobre cada una de ellas.

LAS 6 PROPUESTAS DE LA PSICOLOGÍA POSITIVA PARA INCREMENTARNUESTRA FELICIDAD SON LAS SIGUIENTES:

1. Aceptar que somos humanos y que a veces sentimos emociones negativas
2. Simplifica!,
3. Placer y sentido
4. Relaciones,
5. Conexión cuerpo-mente (efectos de hacer ejercicio y de la meditación),
6. Enfocarse en lo positivo y la importancia de la gratitud.

Abajo están algunas anotaciones que tomé durante la conferencia y los links a algunas de las investigaciones y expertos que se mencionan. Un poco inconexas pero pueden servir como guía.

Este es el vídeo completo: 

Este es un libro en español que he encontrado de Ben Shahar.

Abajo esta el listado  y algunas palabras clave en cada tema.

————————————————————————-

6 PROPUESTAS PARA SER MAS FELICES (en inglés)

1. GIVING OURSELVES THE PERMISSION TO BE  HUMAN

• If we do not accept that we are human and that we sometimes feel negative emotions  we create frustration.
• We need to accept that we have ups and downs.
• Unconditional acceptance or our emotions.
• Research:
• Ironic processing (Wegner) When we try to suppress things, they strenghen (example: try not to think of a pink elephant for the next 5 seconds)
• Great Deception- In our society it is not well regarded to express your worries, sadness… give yourself permitiion to be human!
• Practice active acceptance.

2. SIMPLIFY

• Take time out
• Do less, not more
• Quantity affects quality
• Taking time off has an impact in success.
• You enhance your bottomline when you are off work
• Research mentioned: De Hendricks;  http://www.hendricks.com/

3. PLEASURE AND MEANING

• HAVE Self concordant goals (combine pleasure and meaning)
• They have an impact in our:  -success, -health -happiness
• Research mentioned: Trickle effect (Sheldon and Eliot); Self concordant goals

(http://www.psychologytoday.com/blog/dont-delay/200806/getting-good-start-upward-spiral-happiness)

4. RELATIONSHIPS

• State of affairs- does not look good.
• It seems that part of us is not conducive to long term relationships (look for novelty)
• This does not mean that it is impossible to have long term relationships
• For some people love grows and sex improves overtime.
• The question is not if it possible to sustain long term relationships. There are proves that it is. The question is is HOW is it possible?
• There is potential for it. How do we realise the potential?
• Some tips to below:

Don’t eliminate the negative

– conflict unites

– disagreement as an opportunity for growth

Accentuate the positive

–  show interest

– give compliments-

 Don´t take things for granted

-Put aside time for love, for a date

– Research on being known rather than being validated (DAvid Schanarch)

– Expose our fears

– Say what we want (be assertive)

– Being ourselves rathen than trying to impress

5. MIND BODY CONNECTION (EXERCISE and MEDITATION)

EXERCISE

-Overcoming depression (Babyak)

-Not exercising is like taking a depressant

– If we do not exercise we are below the base level.

REsearch;

• The unsung hero (john ratey)

MEDITATION

• Decreases in anxiety
• Mood change
• Pre frontal context activation (change in the brain)
• Activate inmune system
• Research: Kabat Zinn

http://www.respiravida.net/2008/01/la-atencin-consciente-segun-john-kabat.html

http://www.librosbudistas.com/autores/index.asp?autor=KABATZINN

http://www.mindfulnesstapes.com/author.html

6. FOCUSING ON THE POSITIVE

Do we see failure as a “disaster” or as opportunity for growth

GRATITUDE

Not taking good thinks for granted. Take 3 minutes to thank for good things in your life everyday…

Emmons and Mc Cullough Research

http://psychology.ucdavis.edu/labs/emmons/

http://www.psychwiki.com/wiki/Does_Gratitude_cause_Happiness%3F_A_Meta-analysis

POSITIVE EMOTIONS

BArbara Fredrickson

http://www.unc.edu/peplab/barb_fredrickson_page.html

Gratitude theory

http://www.acfnewsource.org/religion/gratitude_theory.html

Share this:

• Press This
• More