The science of happiness

To finish off a month of articles focusing on mental health, it seemed like a good idea to end on a positive note and have a further look at the science of happiness (see previous article ‘Pupils to be taught how to be happy …’ September 17th 2008).

Until recently psychology has focused on unhappiness, depression and anxiety. However in the 1990’s Dr Martin Seligman pioneered the study of ‘happiness’ with the focus on how to live a happy and contented life. This rapidly growing area of research has become known as ‘positive psychology’.

Happiness however, is not the easiest subject to research. It is inherently subjective, which makes it difficult to define and measure. It is also not constant and the happiest of people can and do have low days. Attempts at defining happiness could suggest it is to do with optimism, pleasure, satisfaction with life, or purely the absence of sadness but the list could go on. As well as problems defining happiness there are many other factors that can affect a person’s happiness, such the role of our genes in determining how satisfied people are with life. It is recognised that some people are born with a sunnier disposition than others.

In 1996 David Lyken from the University of Minnesota, suggested that each of us has a ‘happiness set point’ and whatever good, bad, amazing, or traumatic experiences we have in life we tend to revert back to our set range of happiness. This could explain why for example people who win a substantial amount of money on the lottery don’t end up being significantly happier, or why people who lose limbs in accidents can sometimes be extremely positive. At the time he had suggested trying to change a person’s ‘happiness set point’ is futile, however he now agrees with the findings of a wide range of more recent research suggesting that you can raise your levels of happiness.

The popularity of positive psychology, and the resulting research proposes that happiness levels can be changed; up or down. Whatever a person’s genetic disposition, other factors such as social conditions, environment and behaviour can have a big impact on people’s happiness. Psychologist Edward Diener (nicknamed; Dr Happiness) from the University of Illinois, has done a lot of research on how people adapt to new circumstances and life events. He found certain life events such as the loss of a spouse, could knock people lower than their ‘happiness set points’. Many other studies have put forward that there are things you can do to make yourself happier. One example of such research was carried out by the University of California: they found that participants who were encouraged to keep a diary of things they were thankful for were not only happier and more optimistic, but also had more energy, than those in another group who didn’t keep such a diary.

Seligman recognizes that happiness is subjective; however after many years of researching his studies suggest there are three components of happiness universal to everyone. These are the amount of pleasure people pursue and gain from their activities, engagement; the depth of involvement with ones family friends, work etc, and the meaning people place on their lives. Researchers in the field of positive psychology have come up with a range of different factors they believe may help towards someone leading a more satisfying life, and these are:

Nurture relationships with friends and family As found in all the research into happiness, one of the biggest factors affecting a person’s satisfaction with life appears to be the strength of their personal relationships. Investing time and energy into relationships increases our potential to be happy.

Count Your blessings Keeping a gratitude journal as mentioned above could have a significant affect on your levels of happiness. It is suggested you write three to five things you are thankful for, and this could include relatively small things such as; the bluebells flowering, or bigger experiences such as; a child’s first words. This could be done once a week on a Sunday. It is also suggested that showing gratitude to others can have a positive effect on our happiness.

Take care of your body Getting plenty of sleep; exercising and eating well can all help improve your mood. Exercising can release feel good endorphins. There have been links made between diets low in carbohydrates and low levels of serotonin. Eating complex carbohydrates, such as potatoes, grains, and fruit which release energy very slowly can help stabilise your energy and mood.

Practice acts of kindness (both random and planned) Being kind to others can make you feel capable, generous, and can give you a greater sense of connection with others. Acts of kindness can also win you smiles, and smiling can be contagious.
Savour life’s pleasures By paying attention to what is going on around us, and savouring momentary pleasures such as the warmth of the sun as we walk outside, can have an effect on our happiness. Some psychologists suggest taking mental pictures of pleasurable moments which we can review when we need them.

Develop strategies for coping with stress People use a number of strategies to help them cope with stress, such as repeating affirmations or sayings to themselves such as; ‘What doesn’t kill you only makes you stronger’. In many of the studies a religious faith appears to help people cope. Practising meditation, and allowing the mind to rest from distracting and worrying thoughts, and the body to relax, also has been shown to have a very beneficial affect on a person’s happiness.

Learn to forgive However difficult you may find it to forgive someone who has wronged you, not forgiving them can lead to persistent rumination. Letting go of your anger and resentment can help you move on. One way you can do this is to write a letter of forgiveness. It is the process which can be healing; you do not necessarily have to send the letter.

If you do decide to try some of the strategies above, don’t be discouraged if you don’t see results quickly enough, especially if you’ve been living with sadness for a long time. Persistence is the key; it takes around 21 days for new activities to become a habit, and 6 months for them to become part of your lifestyle. Whether happiness is a skill that can be learnt is still an area of much debate. However on a personal level, I don’t think it can do any harm when trying to improve our mental health, to focus on what makes us happy, as opposed to what makes us sad, and it’s something we can all explore further if we want to.

Cornwall marks
World Mental Health day 2008

On Friday the 10th October a Mental Health fair took place at the Hall for Cornwall, to recognise and promote World Mental Health Day. With one in four people suffering from mental ill health at some point in their lives, World Mental Health day 2008 has two main aims:

• To highlight the need to provide more mental health services, so that everyone who needs support can access information and personalised treatment to help them in their recovery. In 2007 it was estimated that as many of 60% of people needing support, across the world, were not receiving any care. This was especially the case for disadvantaged people, such as people living in rural and isolated communities, and people who had relocated away from their native communities.
• To recognise how cultural difference can create extra barriers and to overcome and look at addressing these barriers. These barriers can include: coping with different languages, trying to maintain their own cultures, struggling with rejection in their new community, having difficulties in adapting to different cultural norms, and competing for the same resources. These barriers can be extremely stressful to deal with and contribute to mental ill health. It is suggested that mental health care providers need to be proactive in overcoming these barriers, addressing language differences, and incorporate sensitivity to differing cultural backgrounds and beliefs in their training, policies, and provision.

The Mental Health Fair was situated in the Boscawen Foyer of the Hall for Cornwall; which alongside a busy shopping street served as a perfect venue to attract shoppers and raise awareness of mental health issues. The day was promoted as a day of celebration and information, and entertainment from Samba band; Penzamba certainly grabbed people’s attention and lifted people’s spirits. For people with mental health problems, carers, support workers or any other interested parties there was a wealth of information available at the fair, with organisations from the public sector, the NHS, and the community and voluntary sector having stands at the fair providing information on their services. Upstairs in the Hall there were free complimentary therapy sessions being offered, as well as art and craft activities, and drama workshops people could get involved in. In line with the aims of the day the Mental Health Fair at Truro focused on improving access to psychological services, and delivering race equality in mental health services. Below are just a few of the organisations that attended the fair:

Pentreath ltd is a charity which provides training, work experience, and employment opportunities for people in Cornwall who are recovering from mental ill health. They support people to use and develop their skills, build their self esteem and confidence, and help them overcome barriers to work. Pentreath also employ the Community Development Workers for Black and Minority Ethnic Communities who had a stand at the entrance of the fair.

Research has suggested that many people from black and ethnic minority backgrounds believe that the Western/British mental health services are not geared up to meet their needs. Four Community Development workers have been employed to work with individuals, families, carers and communities to help them access services across Cornwall and the Isles of Scilly, have more say in the way services are provided, and overcome barriers such as language difficulties. They also work with service providers, encouraging services to work together and ensuring that there is more training in Black and ethnic minority issues for mental health staff.

Some of the projects the Community Development Workers have already set up are: the Black Minority Ethnic Panel, an exciting new opportunity for people to have their say and influence service provision, and a Women’s health group meeting weekly in Newquay which allows women from diverse backgrounds and cultures to come together share experiences, keep fit and healthy, and improve understanding of the English language. For more information email: pentreath@pentreath.co.uk or phone 01726 862727.

Sharing the entrance to the fair was Outlook Southwest who is the main provider of primary care psychological services to people in Cornwall. It is estimated that 25% of visits to the doctor are about mental health, and that the Primary Care Trust provides around 90% of the mental health care. Outlook Southwest deliver a range of services within GP practices across Cornwall. Depending on individual needs they can provide: counselling, for people who are going through emotional upheaval which may be connected with major life changes, Cognitive Behavioural therapy (CBT) for people with problems such as anxiety disorders, post traumatic stress, and depression, or they can direct people to self help resources such as books, websites and interactive computer programs backed up with regular contact.

They mostly provide appointments at GP surgeries; however there is also an option to attend evening sessions for people who cannot attend day time appointments. These are not available at all Surgeries so please ask your doctor for details. Outlook Southwest also have links to some useful information and resources on a range of mental health issues on their website: www.outlooksw.co.uk

The Cornwall Mental Health Forum is an independent organisation which works to support and protect the rights of people with people with mental health problems and their carers, as well as raising awareness of mental health issues. They act a source of information on local and countywide mental health resources, and publish a quarterly newsletter. They run a number of initiatives including supporting groups of people throughout Cornwall who wish to set up self help groups. They can offer practical as well as financial support to any group who wants to set up activities that may help reduce the effects of emotional distress. Other Forum initiatives include the Independent Visiting Scheme, where visitors (usually service users or carer’s) provide a confidential ear, helping people in hospital raise issues about their care, and signposting them onto other useful organisations. Information on the many self help groups across Cornwall, as well other services the Mental Health Forum support, can be found on their website and clicking on the mental health link: www.cornwallrcc.co.uk or by calling 01872 261037.

The Rural Community Link project (RCLP) offers services to help promote good mental health and reduce the isolation that people in the rural areas of Cornwall often feel. In the Restormel area of Cornwall, the RCLP run a number of Welcome groups, as well as being able to offer counselling to anyone not currently receiving counselling through the NHS. They also provide an Advocacy service, which aims to support and enable people with mental health problems to express their views and be listened to in situations where they may feel insecure.
Although the RCLP is based in Restormel, they are still able to offer a number of services covering the whole of Cornwall. These services include a Mental Health Carers Enablement Grant which can be awarded to carer’s of people with mental ill health. The grants can go towards any activities that allow the carer to have a break from their caring responsibilities including: funding hobbies, sporting activities, courses and paying for short breaks away. Their Community Enablement project assists people who are recovering from mental ill health to access opportunities such as training, fitness, and volunteering, in order to build their confidence and lead meaningful lives.

The Carers and Service Users Leaflet Line (CASULL) is another useful service run by RCLP. CASULL is a dedicated phone line, which you can ring to get information sent to you on a range of mental health and related issues. Their number is 01726 823515, and you can see what sort of information they have in their library by checking out the RCLproject website: www.rclproject.com

Books on prescription is a scheme run in partnership with the Cornwall Library Service. It provides a list of self help books available through your local library, which can be reserved for free if you obtain a signature from a healthcare professional. Leaflets on the service which list the books, and contain the reservation form to be signed are available at most GP surgeries. The service promotes books on a range of subjects including: depression, low self esteem, managing stress, panic attacks, and eating disorders.

The Community Mental Health Advocacy, part of the South of England Advocacy project, provides advocacy for people with mental health issues across Cornwall (apart from Restormel which is covered by the Rural Community Link Advocacy project). They provide experienced support workers who can help and support people with mental health problems to deal with issues connected with their care and treatment, and to ensure their voices are heard.

Get Moving for
World Mental Health day

To recognise and promote World Mental Health Day on October 10th, a series of articles looking at mental health will be posted on Jax Writers Spot throughout October. Extreme Bodies will return next month with an exploration of body building.

Everyone has days when they feel miserable; ups and downs are an inevitable part of life, however for some people these lows don’t go away, they can become overpowering and affect their ability to cope with everyday life. It is estimated 1 in 4 people in Britain will experience some form of mental distress at some point in their lives, yet there is still a lot of stigma attached to being mentally ill.

In a recent survey undertaken by the Department of Health (July 2007), when people were asked what they believed was meant by mental illness, 63% of the respondents defined mental illness as someone suffering from Schizophrenia. It is clear that there is a still a lot of misunderstanding surrounding what mental health is. When people think about mental ill health they often picture people who are not able to hide their distress, however many people with mental health problems do not come across as being ill; as they can put on a ‘well face’.

Mental ill health can take many forms. If you are feeling low, worthless, and unmotivated most days you may be experiencing depression, while constant and unrealistic worries about life could indicate you are suffering from anxiety. Depression and anxiety however often go hand in hand. Whether someone is feeling tearful everyday or finding they can’t cope with life, if the symptoms have lasted two weeks or more the first port of call should be the doctors. They should be able to look at a person’s individual circumstances, and assess the best way to help them.

Anxiety and depression can be a vicious circle, as it can slow you down mentally and physically, and as you do less it becomes even more difficult to do anything. Taking part in some sort of physical activity and becoming more active may be one way to break the circle.

Get moving
‘Get moving’ is a Country wide campaign to promote the benefits of physical exercise for mental wellbeing, which also aims to raise awareness and reduce stigma surrounding mental health. For a whole week there are activities organised all over the country, from gardening, to walking, to football tournaments. The week will launch on the 4th of October, and continue until World Mental health day itself (10th October 08) when there will be a mass walk in Battersea Park in London.

The mile long walk across Battersea Park is from 10.30am to 1.00pm and starts and ends at the athletics track. For more information; look at the website, email getmoving@mind.org.uk or phone 02082153223.

If you want to get involved with any of the activities, and show your support for the millions of people who experience mental health distress, you can see what is happening in your area and pledge to take part at: www.getmovingweek.co.uk

Get moving is part of an initiative called ‘Time to change’ (formerly known as Moving people) which is a collaboration between Mind, Mental Health Media, Rethink and the Institute of Psychiatry, and is aimed at ending the discrimination that people with mental health issues often face.

Support and information for people in mental distress

Here are just a few useful organisations where people suffering from mental distress may be able to find some extra information and support:

Mind is a very proactive charity, offering support and information to anyone suffering from mental distress, as well as challenging discrimination and promoting the inclusion of people in all areas of society with mental ill health. The services they provide includes the MindinfoLine which provides callers with confidential help on a range of mental health issues, on 0845 766 0163 from 9.00am to 5.00pm, Monday to Friday.

Mind produces over 100 publications, which are all available in full on their website. These include: ‘Understanding ……..’ booklets covering depression, anxiety and other mental health problems, as well as fact sheets with information ranging from how to cope, to seeking employment, and information on common medication.

There are also 200 local Mind associations, which work in accordance with Mind’s mission, but are run and funded independently. They offer a range of services from counselling to support groups. You can search for a group local to you from their website: www.mind.org.uk

The Depression Alliance provides information and support for people suffering from depression. They have a range of publications which can be downloaded for free from their website, although as they are a charity they do appreciate a donation. Alternatively you can get hard copies of their publications by post. They also have a pen friend and email service for people in mental distress.

On their website, they have a range of useful information including; tips for friends and family for helping someone suffering from depression, and ideas for people to help themselves. For more information go to www.depressionalliance.org

Anxiety UK (formerly the National Phobics Society) is a charity supporting people with anxiety disorders, which is run by people who have, or have had problems with anxiety themselves. It provides information and support through a range of services, such as on online forum, email support and helpline (08444 775 774 9.30am to 5.30pm Monday to Friday).

Anxiety UK’s website offers a range of information on subjects such as: different anxiety disorders, medication, and how to cope with phobias. As it is a charity, it also offers specialist services to people who become members for an annual fee. For more information go to www.anxietyuk.org.uk

The Samaritans are probably one of the most well known organisations offering 24 hour confidential emotional support for anyone experiencing feelings of despair, including those which may lead to thoughts of harming themselves in some way. As well as their 24 hour helpline 08457 90 90 90 they can also offer support via email, letter and face to face in one of their 201 branches around the UK. For more information go to www.samaritans.org