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Class 1 - Discussion

The Happiness Journey. Class 1 - Discussion. Introduction The Science of Happiness Chapter 1 Flourishing with Positive Emotions Chapter 2 Genetics and Glitches. Online Classes (GoToMeeting Overview). GoToMeeting (GTM) information will be sent the day of class.

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Class 1 - Discussion

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  1. The Happiness Journey Class 1 - Discussion Introduction The Science of Happiness Chapter 1 Flourishing with Positive Emotions Chapter 2 Genetics and Glitches

  2. Online Classes (GoToMeeting Overview) GoToMeeting (GTM) information will be sent the day of class. (Be sure to check your email before signing in.) Devices that can be used include Mac, PC, iPhone, iPad or any Android device. GTM works best if: Students mute their microphone until ready to talk (reduces background noise) Frozen video can often be fixed by turning off webcam and then turning it back on (sometimes must be done multiple times) Garbled audio can often be fixed by muting microphone and then unmuting it (sometimes must be done multiple times) Persistent audio problems can be fixed by calling in via phone All webcams are turned off when Hapacus videos are played

  3. Getting Acquainted Read your “Positive Introduction of Self” assignment The Happiness Journey (pg. 60) − or – Tell Us Positive Things About Yourself What is your greatest strength? What are your hobbiesand interests? What led you to Hapacus? What makes you happy?

  4. Reviewing Class Format Discussion Format: Recap/Overview of Chapter Discussion Questions - Keep in mind that if the group is large, not everyone will be able to answer every question every time. - Be sensitive to keeping answers short enough that others can have time to share their stories. “Practice” and “Teach” Activities Handouts given at the end of class (for “In-Person” class) Slides will be emailed after class (for “Online” class) Sneak Peek of Next Chapters

  5. Introduction The Science of Happiness

  6. Introduction – Overview (1 of 3) The Science of Happiness The importance of mental health has been recognized for thousands of years Research on what makes us happier has grown dramatically in recent years The Happiness Journey contains key findings from the science of happiness The Learning Loopingrains knowledge

  7. Introduction (2 of 3) Changing Our Thoughts Triggers Real Change (THJ pg. iv) “You cannot change your destination overnight, but you can change your direction overnight.” – Jim Rohn

  8. Introduction (3 of 3) The Learning Loop • Think of the last book you read. How much of it do you truly recall? Share a time when teaching something helped you learn it better. (THJ pg. xi) “Tell me and I forget, teach me and I may remember, involve me and I learn.” – Benjamin Franklin

  9. Chapter 1 Flourishing with Positive Emotions

  10. Chapter 1 - Overview (1 of 8) Flourishing with Positive Emotions The Happiness Bicycle The Role of Negative Emotions The Benefit of Positive Emotions Balancing Negative and Positive Emotions Redefining “Happy” as Flourishing

  11. Chapter 1 (2 of 8) The Happiness Bicycle: a Summary of THJ Topics (THJ pg. 4) “Learning to ride a bike is a lot like trying to be happy. Both endeavors require balance, good judgment, and frequent practice” – The Happiness Journey (pg. 4)

  12. Chapter 1 (3 of 8) The Role of Negative Emotions • Negative emotions are part of the body’s alert-and-response system. • Negative emotions narrow thought and focuses action. (THJ pg. 11) When have negative emotions benefitted you? 12

  13. Chapter 1 (4 of 8) The Glitches of Negative Emotions • Our response to danger is critical for survival but a few glitches can get in the way: Glitch #1 - Same Response Our body responds to physical or mental “threats” in the same way. Glitch # 2 - Perceiving Danger Everywhere Dangers around the world can feel like they are happening in our neighborhood. (THJ pg. 11) Which glitch interferes most with your happiness?

  14. Chapter 1 (5 of 8) The Role of Positive Emotions “The first core truth about positive emotions is that they open our hearts and our minds, making us more receptive and more creative.” – Barbara Fredrickson (THJ pg. 18) (THJ pg. 12) Why is the Broaden-and-Build Theory so important? (hint: Upward Spirals)

  15. Chapter 1 (6 of 8) Balancing Positive & Negative Emotions  1:1 (THJ pg. 21) How can monitoring our Positivity Ratio help us achieve greater happiness?

  16. Chapter 1 (7 of 8) Balancing Emotions: the Dual Spectrum Was this concept a new way of viewing your emotions? How can this concept help you in life? (THJ pg. 19) “Achieving happiness does not mean eradicating all negative emotions.” – The Happiness Journey (pg. 21)

  17. Chapter 1 (8 of 8) Flourishing - the New Happy How you feel about your personal growth and purpose in life Positive emotions, interest in life and life satisfaction How you feel about society and your role in the world (THJ pg. 26) Which dimension comes easiest? Which dimension do you need to work on? – The Happiness Journey (pg. 22)

  18. Chapter 2 Genetics and Glitches

  19. Chapter 2 – Overview (1 of 8) Genetics and Glitches The Happiness Bicycle: Genetics (Frame) Our Inherited Happiness Range Survival Instincts (the Brakes) 1. Drive to Compete 2. Negativity Bias Retraining Our Brain with CBT

  20. Chapter 2 (2 of 8) The Happiness Bicycle: Genetics “The frame is the most critical component of our [happiness] bike. Without the frame, we would have nothing but a collection of random parts.” - The Happiness Journey (pg. 42) (THJ pg. 42)

  21. Chapter 2 (3 of 8) Our Inherited Happiness Range Do you tend to see the glass as “half full” or “half empty?” How are your happiness tendencies similar to your parents? (THJ pg. 43) “The optimist sees the rose and not its thorns; the pessimist stares at the thorns, oblivious of the rose.”– Khalil Gibran

  22. Chapter 2 (4 of 8) Our Brain – Built to Survive (THJ pg. 46) (THJ pg. 55) How can automatic and pre-programmed responses undercut our happiness?

  23. Chapter 2 (5 of 8) Survival Instinct - Drive To Compete When have you experienced (or observed) an unhealthy drive to compete? (THJ pg. 48) “Real learning comes about when the competitive spirit has ceased. – JidduKrishnamurti

  24. Chapter 2 (6 of 8) Survival Instinct - Negativity Bias Share a time when you felt your negativity bias kick in. (THJ pg. 51) “A spoonful of tar can spoil a barrel of honey, but a spoonful of honey does nothing for a barrel of tar.” – Russian Proverb

  25. Chapter 2 (7 of 8) Retraining Our Brain When you notice yourself feeling negative emotions, slow down and ask yourself two questions … (THJ pg. 55) • 1. Is my brain auto-labeling this event correctly? • 2. Is there a way I can relabel this event as something positive or at least less potent?

  26. Chapter 2 (8 of 8) Retraining Our Brain (CBT) Moving our Happiness Range with CBT (THJ pg. 55-58) Share a time when you relabeled a bad event.

  27. Preparing for Practice & Teach Activities • The Learning Loop “You are what you practice most.” - Richard Carlson “To teach is to learn twice.” - Joseph Joubert

  28. Practice Activities (Chapters 1 & 2) • Accept and celebrate your bicycle frame. • Pay attention to your positivity ratio and adjust as needed. • Add up the things that go right in a day. • Review your Flourishing Questionnaire and select one or two traits you would like to strengthen. • Pay attention to your negativity bias and refocus as necessary. • Relabel, relabel, relabel “You are what you practice most.” - Richard Carlson

  29. Teach Topics Chapter 1 Chapter 2 • Negative Emotions • Narrows Thought, Focuses Action • (pgs. 10-12) • Positive Emotions • Broadens Thinking and Transforms • (pgs. 12-18) • Balancing Negative & Positive Emotions • Dual Spectrum, Positivity Ratio • (pgs. 18-23) • Flourishing - the new Happy • Feeling Good, Functioning Well • (pgs. 23-31) • Happiness Range (Frame) • Glass Half-full vs. Glass Half-empty • (pgs. 42-45) • Drive To Compete (Brakes) • Unhealthy Competition • (pgs. 46-49) • Negativity Bias (Brakes) • More Noticeable and Important • (pgs. 49-52) • Retrain Your Brain • Auto-Labeling vs. Re-labeling • (pgs. 53-59) “To teach is to learn twice.”- Joseph Joubert

  30. Sneak Peek (Chapters 3 & 4) Chapter 3 Learn how our story-telling (narrative) shapes and reshapes our past. Learn how internal and external mental glitches affect the way we perceive our past. Chapter 4 Discover how to transform the present and immediately increase your happiness. Learn how nostalgia and getting lost in an activity can increase happiness.

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