Discovering Your Path To Happiness: Part 1 of 4 - Self Care | Chris Hall | Skillshare

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Discovering Your Path To Happiness: Part 1 of 4 - Self Care

teacher avatar Chris Hall, CEO - Be What You Want

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Course Overview


    • 2.

      Free Will and Happiness


    • 3.

      Outside in Nature


    • 4.

      Intro, Dopamine and Serotonin


    • 5.

      Oxytocin, Endorphins and Smiling


    • 6.



    • 7.



    • 8.

      The Importance of Sleep


    • 9.

      How To Process Negative Emotions


    • 10.

      Working Less


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About This Class

50% of our happiness level is determined by our genetics, 10% by circumstance, and 40% by intentional activity*.

This course focuses on the 40%, the intentional activities, and shows students how to “do happiness”.  We will demonstrate that you are able to take back control, and influence how you feel on a daily basis.  This course highlights the bio-chemical, social, and psychological strategies that you can take advantage of to optimise your levels of happiness.  Happiness is a feeling, an attitude, and a way of experiencing life.

This journey is partly a choice, and is, most definitely, a practice.  Feeling happy doesn’t just magically arrive without action, so it is crucial to understand the environments, social conditions, and physical places we must put ourselves to feel it.  We’ve put this course together in a way where you can pick and choose what works for you, and we encourage you to trust the process of trying new things.  The benefit of taking this course is that you will understand the components of happiness, and feel better as a result.

This series is split into four classes, and you are currently on Part 1:

Part 1 - Self Care

Part 2 - Relationships

Part 3 - Pursuits

Part 4 - Perspectives

To Your Happiness! 

Chris Hall - CEO, Be What You Want

* Lyubomirsky, S., Schkade, D., & Sheldon, K.M. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, (9)2, pp.111-131.

Meet Your Teacher

Teacher Profile Image

Chris Hall

CEO - Be What You Want



I am Speaker, Coach, and Gallup Strengths Facilitator, based out of Sydney, Australia.

Having worked with leading businesses around the globe, I have become an expert in how to enhance Happiness, How To Stop Procrastination, and the application Strengths in the workplace.

I am a qualified Life Coach and have many inspirational online courses! I also deliver life workshops and events around the globe.

Hoping to see you online in one of my classes on Skillshare!

All the best,

Chris Hall

See full profile

Level: Intermediate

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1. Course Overview: I believe that you're fundamentally motivated to be happy. I know it doesn't always feel that way, but inside there's a desire that desire has driven you to this point. I'm Chris whole from being what you want, and I want to welcome you to discovering your path to happiness. Research shows that 50% of your happiness level is determined by your genetic makeup. That means that some people naturally, will be lower and some people higher. This is the lottery of life we can't control. The genetics that were given 10% is made up by the circumstances money, job, physical things around you in Mason. Counterintuitive that it's only 10% because popular culture teaches us that life is all about job title, fame, fortune. But that's the illusion past the falsity. So we've got 50% 10% on this, the remaining 40%. That 40% is what this course is about. These are the intentional activities. What are you practices? How do you look after yourself? How do you think about life on what actions you taking on a regular basis? If I can summarize this course in one sentence, it's how do we do happiness. The exciting thing about this course is that these things you control and influence. So by giving a goto all of these strategies, you're a really good chance of feeling happier in life and taking back the reins. So please have a look at the next video for a detailed overview off the curriculum. And in the meantime, I hope you consider signing up on I'll see you online. 2. Free Will and Happiness: Let's talk about happiness and free will. You can't tell me what to do. How often have you felt that you've either way to say that to someone or in your head? You rejected their idea because I ain't going to do what you're telling me. We don't respond well to commands. We are free willed individuals on our independence can be fierce. Now they've demonstrated in relation to happiness that the same activity will bring more joy if you choose to do it rather than if you are told to. They did studies across various subjects and have the activity being the same on. They demonstrated consistently across a range of people that they had always find more joy if they chose to do the activity. So this is relevant for you individually, but I think it's relevant in relationships in particular. So think about friendships under your partner when it comes to deciding what you're going to do for, say, going out to dinner socially. Whatever it is, make sure that it's a conversation on your adults. You can't tell each other what to do. You have a choice to be there or not on by making a conversation and asking open questions , not being presumptuous about it. Then you'll find that the buy in from the other person and also hopefully, the buying from yourself because it's a dynamic that exists between you will be much healthier, so free will. Choosing things with free will is key to happiness I'm doing. This is an earlier on video because I know in this course I will be showing lots of possible strategies and actions. Please know I'm not telling you what to do. You got complete choice instead. Think about it. Like watching something that is interesting and you get to choose what works for you. Because, honestly, you probably wouldn't pick all of the things anyway because everyone is a bit different. But I hope that you'll find the majority of the things interesting. And if you choose to do that, then do that three year old choice because I ain't telling you a thing. Enjoy the rest. Of course, 3. Outside in Nature: being in an outside natural environment has specific psychological and physiological effects on the body and the positive ones. I'm not talking about exercise in this video. I'm talking about the act of being in nature itself. I've always known I feel good after a walk or going for a hike, and this has been part of my life since childhood. But it's interesting to ask the question. What does science have to say about it? So let's have a look quickly at three scientific studies on what their results were. Study number one in Japan, they took two groups off people. They both have to go for a 90 minute walk so that exercise levels with same group number one goes for a walk in an urban environment. So concrete, jungle artificial mom made things around you. Group number two goes for a walk in nature. With both groups. They were measuring their heart rates and statistically around the heart. The group in nature had a distinct result of a lower heart. Rates on a higher heart rate. Variability now are higher. Heart rate variability indicates more relaxation on reduced stress. So there you go is the same amount of exercise. The heart itself has a different response to being in nature. I find that fascinating. Study number two is looking at M R I scans, which is a scan of the brain now in a very similar way. One group goes for a walk in an urban environment. On the other. One goes in nature on. They measured the brain Vyron m. R i Before and after in both groups, the findings were that the part of the brain that activates something called rumination was lower in the group that was walking in nature. Now what is rumination? Grumman Nation is the part of your brain and psyche that is focusing on your problems in life. It's looking at the possible causes and the consequences of all the issues that you've got going on. So think about that intuitively. If you're focusing on your problems, your issues, the causes and the consequences, that will tend to increase your anxiety levels. So to reiterate, by being in nature, you decrease your rumination levels and therefore you have less anxiety. So they showed that through M. R. I scans proving it in terms of your brain. Now, if you're asking yourself the question At this point, I live in a city environment. I don't live in a rural area. How I meant to get these benefits. Don't worry. There's an answer to that. A Finnish study backed up Mr T by demonstrating that if you take a walk in an urban park or on urban woodland, there are also these health benefits, so you can still be an urban environment. But it needs to be a park. It needs to be woodlands. That needs to be nature around you, so you can sort of trick your body into that now. The third study looked at groups of hikers on what they were focusing on was something called attention fatigue on creativity. Think about the modern environment that we have. We have screens, computers, people conversations, many busy, busy things that demand our attention. Text message, email, conversation, All these things attention. When you have things that need your attention activates your prefrontal cortex, which is this part of your brain. When that part of your brain activates, it uses a lot of energy to give attention to something. So when you were using a lot of energy, eventually you become fatigued. So they demonstrated amongst hikers versus people that didn't go hiking. That attention fatigue was lower amongst people that went for a hike. I e. They had a chance to recover. When you don't have things demanding your attention all the time, your brain has a chance to recover. The interesting side effect of them was that creativity levels were increased. They had to control groups. One that went for a hike, one that didn't on the one that goes through a hike was able to solve problems requiring creativity way more effectively than the group that did not. So being in nature demonstrated that we give up brains a chance to have a break from attention on, we also increase our creativity Now to me, all of this let's bring this down to common sense for a second. If you are monks, nature, you're among something that is a lie. You are alive. You're a living, breathing, beautiful thing, Andi. So the things in nature around you, so I think it just makes sense that you can see vitality around you, and you remind yourself that you have vitality and yourself. So that's to me why it makes sense from a common sense point of view. Here are some of the scientific studies that we've looked up and then a final note. When you are going for a walk, consider leaving your phone at home or, if you're gonna take it with you, switch it off for the half A. Now that you're doing so. If you can afford to do that, then I think you'll find the chest. Let yourself relax just that bit more, because it's not only giving attention to think. Things that are causing anxiety force and in modern environment is also connective ity. There we go, being nature. Be outside, be outside in a natural environment. Do that regularly on. You'll find that you're giving yourself a break, tapping into certain psychological benefits and definitely activating physiology in a certain specific way. 4. Intro, Dopamine and Serotonin: I'm gonna show you four ways. Toe hack. The chemistry of happiness. There are neurochemicals that are released in your body in certain situations. These are dopamine, serotonin, oxytocin and endorphins. Now each one of these brings a sense of happiness in a slightly different way. Some of motivating summer about bonding and trust and intimacy on so much just a sense of having high their specific activities and things that you can do to kick these things in throughout your day. So let's go through those tricks now on. We'll do each one of them. Dopamine both motivates and rewards. It motivates us to take action. Towards are goals, needs and desires once you've achieved them. It then releases that sense of pleasure, which is reinforcing in contrast, procrastination, self doubts and lack of enthusiasm often linked to lower dopamine levels. So what's the hack? How do we increase the levels of dopamine in the body? The trick is to take your larger goals in life and break them down into tasks, made them tasks for the week for the day ahead. Even by doing so, your mind and your body will start to believe that that's achievable and you'll go ahead and do the thing once you've achieved that task. You, of course, will release more dopamine and therefore you have it motivation on the reward. But it doesn't stop there, since dopamine is both motivating and rewarding. It's very important that we always set a new goal for ourselves because if we just have one goal, we get one reward, and then that's it. It stops. We get a dopamine hangover. That's when the lack of motivation kicks in. So break the goals down into smaller tasks. Achieved them. Enjoy that sense off satisfaction. But they always be setting that next goal along the way because that kick in of the same thing is then the motivation for the next task. Finally, authentically reward yourself along the way. You'll be achieving much more. Take yourself out for a nice meal, have a glass of wine. Do something to say thank you to yourself, Andi. That will help reinforce the process socially, shall we say now, if you are a leader in business, remember that people on your team also need dopamine to get that sense of satisfaction on. Then need don't mean to have a sense of motivation. So whenever you see them achieving something, acknowledge it tap on the shoulder phone, call email whatever it is. Give your teammates that acknowledgement, and it will help them recognize themselves that they have achieved a task today, and then it will kick in that rewarding release. The great thing about that is that that rewarding releases then also potentially motivation for them to kick into that next goal. And that's when it becomes that wonderful positive feedback loop for them as well. Serotonin kicks in when you feel significant or important for me. This is based in the area of a relationship. This could be both personal under professional. It can also relate to community now, when it comes to anti depressants, a lot off antidepressants are trying to increase that serotonin production. The lack of serotonin can actually cause people to seek in unhealthy ways. It could be being dramatic to seek attention and your personal relationships in my auto be something as extreme as a gang activity. Proving to your mates that you are significant right is the ultimate thing. But it's not really the ultimate thing because the cost is too high. Now, The healthy ways to get serotonin off course are through relationship. Connect with people in your life personally and professionally. Find ways to be significant to them. Show them that you are significant and also get them to mirror back to you on D technology for what you do, because you probably don't acknowledge yourself enough. They're awesome packs as well. You can take a walk outside in the sunshine, which increases your vitamin D levels and also your serotonin production. So just by going for a walk and getting in the sunshine that can also get more into system . And nothing is to reflect back on the achievements that you've already achieved. By doing so, you get that sense of significance and importance. It's acknowledging yourself along the way, being kind to yourself to say, Well done. Actually, you've done so much already this week, or you did a lot today. Just reflect on those things. Meditate on them, even just be mindful and think about that for five minutes and you will increase the serotonin. It's in your system. So there you go. Access serotonin through relationship through reflection on through getting outside in nature 5. Oxytocin, Endorphins and Smiling: oxytocin is a bonding hormone. When a mother gives birth to her child and breast feeds, oxytocin is released between the two parties. It's also released drawing orgasm. But of course, there are much more, less intimate ways to get oxytocin into blood stream. The simple act of having a hug will actually increase opted toasting for both parties on the reason it's important is that it builds intimacy, trust and fundamentally relationship from a health point of view. Oxytocin reduces cardiovascular stress and improves your immune system. The simple act of giving a gift to someone can also get that sense of social bonding for both parties. So it's all about bonding, intimacy and trust and its access, and hacked through the physical act off, giving a hug. So rather than go for a handshake, if it's appropriate personally with family or friends, have a hug instead. And if you can get away with it, work with someone that you're close enough to then go for that, release it throughout the day. It creates a sense of we extensive us, and it's absolutely essential for not only your happiness level, but for social cohesion itself. I've got to tell you this real life story. Just after I shot this oxytocin video today, I had a conversation with my wife at dinner. She told me about her walk this morning along the beach. She was walking behind an old couple on. They were holding hands for the entire length of the beach. Now they got to the end of the beach and my wife walked up to them and said, Excuse me, I hope you don't mind. But I noticed you holding hands. I just think it's the most beautiful present thing to do. The couple then walked away. Thank you for the compliment on when they passed her again, they said, Hey, we want to tell you a little story as part of our daily ritual way. Hold hands along the beach when we get to the end. We stand in this rock pool when we hook for 20 seconds because we've heard that this thing called oxytocin helps maintain a sustain and strengthen the bond of our love. So they hug on a daily basis for 20 seconds after holding hands along the entire beach. Now, if the ice is not just a wonderful, mushy, beautiful story of love. I don't know what is. So there we go with your loved ones with your friends hug. It really does make a difference. Endorphins are a great way to feel happy. Funnily enough, they can get released through pain. For example, when you go for a run like to CASS, it builds up in your muscles. This is painful for your body. Your body responds by releasing endorphins on a very similar thought. When you have spicy food, that's painful for your body to so people that like spicy food aren't addicted to the spice itself. They're addicted to the endorphins that get released. As a result, another, less extreme way to release endorphins is through laughter. Just the anticipation of laughing at something will release. And of course, the act itself will, too. So I encourage you to bring laughter throughout your day. Look at funny emails, forward them on, be playful and make jokes of people because it will make you feel good. There are actually many health benefits to endorphins being released. Dolphins reduce cardiovascular stress and improve your immune system. So the fact you've got health benefits on the feel good factor that's a great motivation. One final trick is dark chocolate. So if you have just a nibble of dark chocolate that will give you a small endorphin release to so in summary, how do you get endorphins into your body exercise? Spicy food, laughter. I'm chocolates. In the previous videos, we've looked at endorphins and serotonin. Both of these specific neuro chemicals are released when you smile, so the physical act of smiling, especially if you get these crinkles going on here that releases both of these chemicals. Now the wonderful thing about that is that once those chemicals in your body, you are elated, your mood is lifted and therefore you're going to most likely smile. So it's a self reinforcing mechanism within your body, so it be intentional throughout the day. Did you know that smiling can actually reduce physical pain if you're in pain? Studies have shown this. Go throughout your day. Smile for yourself, smile of the people on. Yes, being happy is a feeling place so is relevant to do so. 6. Exercise: a regular exercise routine is essential to maintaining and optimizing your happiness. In previous videos, we talked about the release of endorphins as a result of exercise. Now that's core to it. But there are other benefits, too. First of all, you've got body image. So in both men and women, we feel better about our bodies when we exercise. Exercise does not have to be for an end goal of losing weight or all these typical things we hear about. It's about the act itself. It makes you feel good about your body. I personally feel lighter and agile and more energized, and I can sense this in my actual body itself. So I feel good about myself throughout the day. As a result, so body images the first area, the second area is on mood disorders. So, to a lesser or greater extent, we're all susceptible to feeling in a certain mood about things. And that could be a negative mood. Australia's Black Dog Institute has proven that as little as one hour a week of exercise can help reduce the onset of mood disorders so psychologically and also physiologically because, hey, they're enmeshed. That's an interesting thing to consider. So if you find yourself in a dark mood or getting in a dark mood recently, try to address that by having exercise is part of a regular routine, and I hope that you'll find that that helps reduce the amount of moods that you feel you getting into. Now the third area is actually brainpower, so exercise helps clean out things in your body, and it increases. The amount of blood that's pumping increases the amount of oxygen that's in your blood. When you've got more oxygen and more blood pumping, you are literally providing energy to your brain, so you are able to mentally tackle things quickly, more astutely. Andi more intelligently because your brain requires oxygen and blood flow to be intelligent . So there you go. You are increasing your body image. You're reducing moods that you might get into on your increasing a brain power. He's a wonderful benefits that go beyond endorphins in the way that you get that runner's high that Jim hi afterwards, teachers feel good about yourself, so I hope of summarize this. Well, Andi, I acknowledge that I could do a whole course on the benefits of exercise itself but I'm not going to you. I'm just gonna give that inspiration at this point to keep this short and sweet and to encourage you to make something part of a regular routine. Don't overdo it. Maybe give yourself some rest days in between, but 345 times a week. I encourage you to beginning outside and exercise. And if you need the help of a qualified professional to do so, do that. But most importantly, get outside and do that. And I hope you start feeling the benefits about. 7. Self-Compassion: self compassion. This is about the relationship that you have with yourself. How do you think about yourself? How do you feel about and how you emotionally treating yourself? The answer to that can often be quite harshly because we are own worst critic. In this video, we're gonna look at how self compassion could be used to clear away all this negative energy so that we can welcome happiness back in. So what is self compassion about being kinder to yourself? Treating yourself like you would treat other people and having ways to manage negative thoughts on anxiety? When the pop up, I'm gonna focus on the top three strategies that, in my opinion, are the most effective at bringing self compassion. The 1st 1 is stress Management, which is gonna be a combination off some factors. The 2nd 1 is taking mindful breaks. That's all about recognizing when you want to take a break and being kind to yourself so that you can go back re energized. Thirdly, we're gonna end with a two step process to turn negative doors into neutral or positive thoughts. So let's look at stress management. In this course, there are detailed videos on exercise and sleep. So rather than go into detail here, I want to weave together how old of these factors on screen relate to one another. Now exercise works extremely well by itself. It fills us with all sorts of positive neurochemicals. We feel fit, lean, agile, energized throughout the day. And we even have a great body image as a result of exercising. Now, when you combine that with breath work, what you're doing is you're giving yourself that extra tool to deal with anxiety when it pops up. No anxiety from a breath point of view is when you are breathing through your mouth on shallow in the chest. So or even not breathing it all and clamming up. It's been shown that it's physically impossible to feel anxious if you're breathing deeply through the nose and through the die from with stomach. So when you do feel anxious, actually practiced that do that from least five breaths, you might say to me Yeti, hundreds do for best. But yeah, who's got time for that? You're staying in your mind when you're rejecting the idea. You need to get into the body in order to get that physical response to Don't be all smart and intellectual about two. Instead, try the practice of actually breathing deeply through your nose and your stomach. You find that you then have the tools to deal with anxiety when it comes up. So if you want more detailed techniques and how to do breath work or indeed meditate, then there are two courses that I'm going to recommend at the end of this particular video . In terms of daily practice, exercise can, of course, be combined with meditation or yoga, and then that's really creating a stronger lines. Now getting enough rest when you don't have enough sleep. You got brain fog, lack of focus and irritability with brain fog, lack of focus and irritability, you know, effective again things done or dealing with problems when were no effective. We get stressed out. So by having enough rest were where else to deal with the day. Andi feel good about it, especially when we're combining with breath, work and exercise. The final piece is on a healthy diet, so your food is your mood. When you have healthy food, you are giving your body vitality and consistent energy. If you're having sugar. You're doing this up and down, and if you have heavy, greasy food, you will feel heavy in your emotions. So having a healthy diet combining with all of these things here, this will put up the guard, create this shield and just not let in those negative feelings. It comes under self compassion because you're being kind to your physical body. Your physical body is the quickest way to shortcut how you're thinking and feeling about life. So taking, mindful breaks. This is about honoring when stressful or anxious emotions come up for you and then proactively taking a break. But doing so in a particular way. No. Before I go into the technique, I want to acknowledge that we all have problems in life, and problems will always be thrown at us throughout the day. It's our state and our well being that will determine whether we are reactive and snapping back of people and dealing with problems negatively or indeed being absolutely fine with problems, because we have self compassion and we're looking after herself. So taking a mindful break is a particular tool to quickly address those times when you're feeling stressed out. So let's have a look at the three step process. Step one is mindfully acknowledging that you're feeling stressed. I have so much to do and feeling stressed, we then quickly move on mentally to Step two, which is recognizing that you're not alone on. People around the world are going through the same problem. What this does is it takes you out of your own ego for a second. You go okay, all right. It's not just May, okay, calming down a bit, becoming a bit more neutral. And then step three. It's about giving yourself a boost. Now let's examine this particular sentence. Taking a pub. I know I can do this self belief. I will focus direction because when you feel stressed, you can feel overwhelmed and directionless. So I will focus. We'll get this done, this determination on the move onto the next thing achievement. So it's actually got a lot jammed into that paragraph, hasn't it? I know I can get this. I know I can do this. I will focus, get this done and move onto the next thing. Boom. You can do this. Three. You can do these three steps with yourself at the water cooler. You don't have to talk to someone about it. In fact, it's a ideally a internal process, but if you want to externalize it, you can quickly go through that. Connect with someone, connect with a colleague. But make sure you get to step three cause you don't want a wallow in steps one or two. Okay, shifting negative thoughts, so your ability to shift a negative thought all comes from your mind set. Now let's go deep for a second. What is your mind? What are you? Thoughts? When I thought pops into your head. If we give that thought energy, we'll act on it. But when we observe a thought instead, just carrying observing it don't do anything. Slowly go. That's when we're becoming aware that we are are the observer. So your thoughts aren't you? That part of you, your emotions are wholly you there part of you. There is an observer that is higher than all of that. Shifting negative thoughts starts off with practicing that mindfulness to realize you are the observed and have a chance to not give that negative thought energy that show you how we actually do it. 22 step process relatively straightforward. But again, Step two is jam packed, full of good stuff. What about diets and health regimes? I ate some ice cream. Failed again. Hot judgments failed my diet again. The rating. Whipping yourself on the back, treating yourself harshly. Now I know we've all gone there. I fall off the wagon all the times and what I'd like to preferentially. But I'm kind to myself in the way that I move forward. So then Step two tells you how to do that. You need to have compassion for yourself. You can't stay stuck in all this judgment. Whilst having compassion, however, is about having a plan that honors the way you want to go forward. So you don't let yourself off the hook fully for having ice cream. If that's not part of your health, Mom, what you do is you have compassion, create a way forward. So here we go. Here's what Step two looks like a ice cream. Acknowledge. I did it. It wasn't part of my healthy eating fun. That's good. That's a factual statement without hitting yourself about it without judging. This is not a failure. Cool, because when you label yourself as a failure. You shrink in the way you feel about yourself, and I'm no bad. That's a label. So when you say your body labeling yourself again, shrinking your energy, knocking yourself down when you don't need to. So you're calling the Alusi. I'm not a failure. I'm not bad for having a treat acknowledging what it is. But the way forward is I will be more mindful off what I eat for the rest of the week. So I ate ice cream. This wasn't part of my healthy eating plan. This is not failure on. I'm not bad for having a treat. I will be more mindful off why even the rest of the week. Cool. That's how you shift it now. Any time you have a negative thought about yourself when you're judging yourself, have a look at this slide again and find a way to take it apart. So you've got compassion removing judgment, calling out what it is, but then, having a way forward to okay, so do you need some help on either meditation or breath work? If so, please go to be what you want dot net forward slash courses on. You'll find two wonderful courses from Deepak Chopra, who is the absolute master at this stuff. These courses I've got some great discounts on gets an opportunity to go into depth. But if you don't need those courses, and that's great, too, on the main thing about breath work is quite literally activating. Breathing through your nose, breathing into die from your stomach. I'm doing deeply for at least five breaths. Any time that you feel anxious, want to take that step further? You can practice breathing through your nose and deeply three dia from throughout the day and you'll find that you just actively feel a lot more self love. So there you go. That's self compassion. Hope you've enjoyed that. Let's move on to the next section. 8. The Importance of Sleep: if you sleep more, you will feel happier. But why is that? The Amidala is the part of your brain that processes negative stimuli. So it will be aware off negative things going on around you or that could go on. Think about it like your survival piece. The hippocampus is the part of the brain that processes memories positive and neutral memories. Now, when you're sleep deprived, the hippocampus is impacted, which means that you have less of an ability to recall positive memories in life. That then leaves you with the A meddler pretty much fully activated. Therefore seeing all of these negative things that could happen in life. That's why you could feel in a dark mood grumpy, irritable when you are sleep deprived. Now, this isn't just me saying it. These have been back to buy studies. And if you look at health organizations like the National Health Service in the UK, they all recommend similar things, which is eight hours of sleep a night. Now I know that life could be challenging, especially if you're apparently you've got kids waking you up in the middle of the night. No, I'm adapt, so I get it on without a sound. A bit nerdy. I go to bed pretty early on. That means that I'm on top. Mostly, no matter what happens throughout the night, so you can find a way to wind down and get those eight hours of sleep. You will reduce the impact off those negative moods. You'll find that you got greater mental clarity on. There are other health benefits in terms of cardiovascular areas of life. Uneven your libido. So get enough sleep because you could just tackle the day on a level playing field or indeed, feeling energized. Happy about life. You need have a dollar to give a dollar. I you need to have that energy inside of. You need to have the optimistic outlook from the memories of your past and from the way that you address your problems in order to give in life in order to go through your day and be a solution orientated person and be positive. So it's a simple message, really. I can only convey the importance of getting enough sleep. I know that we have busy lives, and I know that we can be very stimulated. But it's all about removing some stimulation winding down on finding ways to admit to ourselves that we aren't superhuman and we need rest. So with rest, I promise you, you're gonna have a positive impact on your happiness levels. So please give that a go try this week to get eight hours of sleep every night and just see how you feel. And I hope that works for you. 9. How To Process Negative Emotions: What do you do when you're feeling angry? Sad, guilty, your perhaps even shameful about something in those negative emotional states? We are hampering happiness. It's hard for happiness to exist. But we do need to honor those emotions because if we don't honor them, then we're bottling things up and not being true to yourself. I want to talk about a three step process to healthfully. Move through any form of negative emotion. Step one. Communicate the emotion out loud. If I was encouraging, bring up a child to communicate about their emotions. I would say, Tell me when you're feeling angry, stomped the floor if you need to get it out. Now, as adults we put on a brave face were stoic and indeed we bottle things up. But that's not healthy because thes negative things are still stuck inside of us and they haven't been expressed. So instead, call them out and communicate. This could be done in a self reflective way. You could be journaling, meditating or indeed taking a walking, having some reflective time on it. Or indeed, you could communicate with a person. Now when you're communicating with a friend or a family member, or professional colleague try to pick people that are good listeners and don't take things personally because when you are expressing and negative emotion with someone that can take things personally, they might make it about then and they could be trying to turn the situation into something relevant to the relationship dynamic, which is no, it's just you helpfully expressing that emotion. My feeling sad about this right now. I'm feeling angry now. Once had communicated your emotion, either through self reflection or with the person. Then it's time to move on to step two. Step two is about connecting on while you're feeling that way. So again, through self reflection, you could journal on that you could reflect on it on with a person. Tell them why you're feeling that way. Don't hold back on things. But my tip is Try not to build up the whole court case on why you should continue feeling that way, because it's really easy to build up a story about justifying why we should always feel angry in life or always feel sad about this, how things might not change and how we can feel like where the victim in a situation now, rather than slipping into that, let's just authentically connect why and then by connecting on, it will find the We've reduced the intensity but have also felt heard on when we feel heard on something, especially emotions. That then allows the emotions to start to move away. Step one, communicate Step two. Connect on why and step three is time with time. Anything will pass if we don't do steps one and two, however, then time can pass, but it can still be bottled up inside of you, so I hope that makes sense. I know that we could do a whole course in anger, shame, guilt, anything that's negative. But rather than doing so, I want to keep this high level here. Andi illustrate a healthy way to process through motions and treat them distinctly and individually. And don't beat yourself up about it because it's only good to move through these things because by moving through them, we genuinely clear the deck of a happiness to enter again. 10. Working Less: working less can increase your levels of happiness. I do want to acknowledge that, of course we have pressures, responsibilities on professional obligations that we need to do in life. There is, however, another way. There is another force pulling us in a different direction. In that direction is our well being. Let's look at some case to these. In Denmark, the definition of a long working week is 50 hours. Only 2% of the entire population work more than 50 hours. Okay, so that's part of culture. In fact, 66% of Danes time is spent on self care. Whether that be eating, sleeping or taking pleasure. Go to other countries like Bhutan, the kingdom of Bhutan. They actually have a gross happiness index. They measure happiness. Now those are some examples of some countries. But you've also got industries in the financial services industry. Maybe if you're a trader, a stockbroker, whatever you may have certain pressures and expectations about, you know, always working so hard going down to a company level, you may be part of a particular company culture where working hard is expected of you. I can remember in my early career days, working 70 hour work weeks, I expected of myself, and I felt it was expected of me to be the 1st 1 to turn up, last to leave. And genuinely, there was just a lot to do what I learned. Finally, when I left lower early part my career and started my own business is was that I can create the environment on the lifestyle that I desire. I still consider that I work hard and bullet with passion when I want to. But I know that this balance and I think that my encouragement is that if you find that you are work and no play, then consider that might be a different company, different industry, even in different country. If you can swing that one that you could put yourself amongst, that would allow you to be amongst an environment where working less is actually accepted, so working less can increase levels of happiness. It makes sense to me. I just think that we need to have the courage to look into how that might be possible, so you'll know the answers to that. You will be at a certain stage of life, a certain career set, an industry setting country, but have the courage to look into that, and you may find that this and beautiful results.