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Strategies to Increase Happiness

Strategies to Increase Happiness by Ellen Dreezens:

Sheldon, K.M., Lyubomirsky, S. Achieving Sustainable Gains in Happiness: Change Your Actions, not Your Circumstances*. J Happiness Stud 7, 55–86 (2006).

Positive Emotions by Barbara Fredrickson:

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. The American Psychologist, 56(3), 218–26.

Be Your Own Hero by Ellen Dreezens:

Strategy 1: Gratitude

Want to be Happy, be Grateful by David Steindl-Rast:

Strategy 1

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377–389.

Strategy 2: Optimism


Strategy 2

Scheier, M. F., & Carver, C. S. (1993). On the Power of Positive Thinking: The Benefits of Being Optimistic. Current Directions in Psychological Science, 2(1), 26–30.

Strategy 3: Investing in Social Relations

Delighting by Ellen Dreezens:

Strategy 3

Baumeister, R. F., & Leary, M. R. (1995). The need to belong: desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117(3), 497–529.

Strategy 4: Being Kind

Chancellor, J., Margolis, S., Jacobs, B. K., & Lyubomirsky, S. (2018). Everyday prosociality in the workplace: the reinforcing benefits of giving, getting, and glimpsing. Emotion (Washington, D.c.), 18(4), 507–517.

Strategy 4

Strategy 5: Develop Coping Strategies

Stress: Types of Coping Strategies by Fretz Guimalan:

Strategy 5

Stress: Coping by Thad R. Leffingwell:

Taylor, S. E. (1983). Adjustment to threatening events: a theory of cognitive adaptation. American Psychologist, 38(11), 1161–1173.

Strategy 6: Forgiving

Wanting ‘Yes’ and Getting ‘No’ by Fred Luskin:

Strategy 6

McCullough, M. E. (2001). Forgiveness: Who Does It and How Do They Do It? Current Directions in Psychological Science, 10(6), 194–197.

Strategy 7: Mindfulness

Want to Be Happy, Stay in the Moment by Matt Killingsworth:

Strategy 7

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: mindfulness and its role in psychological well-being. Journal of personality and social psychology, 84(4), 822–848.

Strategy 8: Flow Experiences

Flow Experiences by Mihaly Csikszentmihalyi :

Strategy 8

Bakker, A. B., & van Woerkom, M. (2017). Flow at work: a self-determination perspective. Occupational Health Science, 1(1-2), 47–65.

Strategy 9: Savouring

Bryant, F., Smart, C., & King, S. (2005). Using the past to enhance the present: boosting happiness through positive reminiscence. Journal of Happiness Studies, 6(3), 227–260.

Strategy 9

Strategy 10: Spirituality and Religion

Prayer and Gratitude by Jack Kornfield and Brother David:

Strategy 10

Levin, J. (2010). Religion and mental health: theory and research. International Journal of Applied Psychoanalytic Studies, 7(2), 102–115.

Strategy 11: Engagement of Your Goals

How Personal Goals Impact Motivation by David White:

How Personal Goals Impact Motivation by
Strategy 11

Sheldon, K. M., & Elliot, A. J. (1999). Goal striving, need satisfaction, and longitudinal well-being: the self-concordance model. Journal of personality and social psychology, 76(3), 482–497.

Strategy 12: Take Care of Body and Soul

Motl, R. W., Konopack, J. F., McAuley, E., Elavsky, S., Jerome, G. J., & Marquez, D. X. (2005). Depressive symptoms among older adults: long-term reduction after a physical activity intervention. Journal of behavioral medicine, 28(4), 385–394.

Strategy 12
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