Interesting Facts About Smiling

>> Sunday

WHEN I SAW an article on smiling, I didn't think there could be much to write about, but I was wrong. In The Untapped Power of Smiling, Ron Gutman reveals quite a few interesting facts about smiling. Among them:

A Wayne State University research project "examined the baseball cards photos of Major League players in 1952. The study found that the span of a player’s smile could actually predict the span of his life!"

"Have you ever wondered why being around children who smile frequently makes you smile more often? Two studies from 2002 and 2011 at Uppsala University in Sweden confirmed that other people’s smiles actually suppress the control we usually have over our facial muscles, compelling us to smile. They also showed that it’s very difficult to frown when looking at someone who smiles."

"In a study conducted in the UK (using an electromagnetic brain scan machine and heart-rate monitor to create “mood-boosting values” for various stimuli), British researchers found that one smile can provide the same level of brain stimulation as up to 2,000 chocolate bars; they also found that smiling can be as stimulating as receiving up to 16,000 Pounds Sterling in cash."

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How to Feel Better by Doing Nothing

>> Friday

TO BE IN a good mood more often, cultivating calmness really helps. Read more about that here. And one way to cultivate more calmness is to spend some time doing nothing. At least that's what it looks like from the outside — it looks like you're just sitting there, or just taking a walk but not really walking anywhere in particular and not walking fast enough to make it exercise. There are several things you can do while doing "nothing" however:

  1. Free thought (letting the mind think whatever it wants to think)
  2. Take deep breaths
  3. Think about a specific thing
  4. Meditate
  5. Relax tense muscles
  6. Pray

These are all helpful activities in the cultivation of serenity, although they do not look like "activities" to an outside observer.

Doing nothing at all, without trying to do any of the activities above, results in free thought — your mind will simply wander where it will. We need more of that. Almost everyone is experiencing a chronic shortage of nothing.

Do you want to know how to feel better? Spend some time doing nothing. Your mind will wander and you'll think things through, and this will raise your mood.

You and I have lots of things we have put off thinking about because we've been too busy working and talking and learning and watching and listening and reading. So these un-thought-about things accumulate and create a kind of tension. When you stop doing anything, your mind automatically starts thinking about those things, sorting them out, coming up with solutions, and the tension drains away.

If your mind does not do this — if when you do nothing, your mind obsesses about worries you can do nothing about — read this.

But the point is that almost everyone needs to spend more of their time doing nothing. Not watching TV or playing video games: Those are doing something. Doing nothing looks like you're just sitting there. Or just walking (not listening to anything, not talking to anyone).

One of the things you had as a child (that you don't have now) was occasional periods of time when you did nothing at all. If you were to spend more time now doing nothing, you would regain some of your childhood serenity.

On your next day off, deliberately set aside a three-hour period to do nothing. Or eight hours. Or the whole day. No email, no chores, no planning, no reading, no watching television, no conversation, no nothing. Just sit still or go for a walk, or both, ideally in a place with few or no distractions.

Try it and notice you feel calmer and happier afterward, sometimes for many days. Do this every few weeks, and the general tone of your life will rise. This is a simple and inexpensive way to improve your mood: Feel better by taking the time to do nothing.

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Raising Your Mood Will Improve Your Health

FROM SCIENCE DAILY earlier this month, in an article entitled Happiness Improves Health and Lengthens Life, Review Finds, we find more evidence that can help you increase your motivation to take your own mood seriously. This latest review is known as a meta-study. Here's a quote from the article:

The study, in the journal Applied Psychology: Health and Well-Being, is the most comprehensive review so far of the evidence linking happiness to health outcomes. Its lead author, University of Illinois professor emeritus of psychology Ed Diener, who also is a senior scientist for the Gallup Organization, of Princeton, N.J., analyzed long-term studies of human subjects, experimental human and animal trials, and studies that evaluate the health status of people stressed by natural events.

"We reviewed eight different types of studies," Diener said. "And the general conclusion from each type of study is that your subjective well-being — that is, feeling positive about your life, not stressed out, not depressed — contributes to both longevity and better health among healthy populations."

Do something today that will help you feel less depressed, less stressed, or more positive about your life. Here are some ideas to get you started: The Top Ten Ways To Raise Your Mood.

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Bloom Where You're Planted

>> Wednesday

ONE MORNING a sixteen-year-old boy was kidnapped from his house by a band of knife-wielding thugs and taken to another country, there to be sold as a slave. The year was 401 a.d.

He was made a shepherd. Slaves were not allowed to wear clothes, so he was often dangerously cold and frequently on the verge of starvation. He spent months at a time without seeing another human being — a severe psychological torture.

But this greatest of difficulties was transformed into the greatest of blessings because it gave him an opportunity not many get in a lifetime. Long lengths of solitude have been used by people all through history to meditate, to learn to control the mind and to explore the depths of feeling and thought to a degree impossible in the hubbub of normal life.

He wasn’t looking for such an “opportunity,” but he got it anyway. He had never been a religious person, but to hold himself together and take his mind off the pain, he began to pray, so much that “...in one day,” he wrote later, “I would say as many as a hundred prayers and after dark nearly as many again...I would wake and pray before daybreak — through snow, frost, and rain....”

This young man, at the onset of his manhood, got a “raw deal.” But therein lies the lesson. Nobody gets a perfect life. The question is not “What could I have done if I’d gotten a better life?” but rather “What can I do with the life I’ve got?”

How can you take your personality, your circumstances, your upbringing, the time and place you live in, and make something extraordinary out of it? What can you do with what you’ve got?

The young slave prayed. He didn’t have much else available to do, so he did what he could with all his might. And after six years of praying, he heard a voice in his sleep say that his prayers would be answered: He was going home. He sat bolt upright and the voice said, “Look, your ship is ready.”

He was a long way from the ocean, but he started walking. After two hundred miles, he came to the ocean and there was a ship, preparing to leave for Britain, his homeland. Somehow he got aboard the ship and went home to reunite with his family.

But he had changed. The sixteen-year-old boy had become a holy man. He had visions. He heard the voices of the people from the island he had left — Ireland — calling him back. The voices were persistent, and he eventually left his family to become ordained as a priest and a bishop with the intention of returning to Ireland and converting the Irish to Christianity.

At the time, the Irish were fierce, illiterate, Iron-Age people. For over eleven hundred years, the Roman Empire had been spreading its civilizing influence from Africa to Britain, but Rome never conquered Ireland.

The people of Ireland warred constantly. They made human sacrifices of prisoners of war and sacrificed newborns to the gods of the harvest. They hung the skulls of their enemies on their belts as ornaments.

Our slave-boy-turned-bishop decided to make these people literate and peaceful. Braving dangers and obstacles of tremendous magnitude, he actually succeeded! By the end of his life, Ireland was Christian. Slavery had ceased entirely. Wars were much less frequent, and literacy was spreading.

How did he do it? He began by teaching people to read — starting with the Bible. Students eventually became teachers and went to other parts of the island to create new places of learning, and wherever they went, they brought the know-how to turn sheepskin into paper and paper into books.

Copying books became the major religious activity of that country. The Irish had a long-standing love of words, and it expressed itself to the full when they became literate. Monks spent their lives copying books: the Bible, the lives of saints, and the works accumulated by the Roman culture — Latin, Greek, and Hebrew books, grammars, the works of Plato, Aristotle, Virgil, Homer, Greek philosophy, math, geometry, astronomy.

In fact, because so many books were being copied, they were saved, because as Ireland was being civilized, the Roman Empire was falling apart. Libraries disappeared in Europe. Books were no longer copied (except in the city of Rome itself), and children were no longer taught to read. The civilization that had been built up over eleven centuries disintegrated. This was the beginning of the Dark Ages.

Because our slave-boy-turned-bishop transformed his suffering into a mission, civilization itself, in the form of literature and the accumulated knowledge contained in that literature, was saved and not lost during that time of darkness. He was named a saint, the famous Saint Patrick. You can read the full and fascinating story if you like in the excellent book How the Irish Saved Civilization by Thomas Cahill.

“Very interesting,” you might say, “but what does that have to do with me?”

Well...you are also in some circumstances or other, and it’s not all peaches and cream, is it? There’s some stuff you don’t like — maybe something about your circumstances, perhaps, or maybe some events that occurred in your childhood.

But here you are, with that past, with these circumstances, with the things you consider less than ideal. What are you going to do with them? If those circumstances have made you uniquely qualified for some contribution, what would it be?

You may not know the answer to that question right now, but keep in mind that the circumstances you think only spell misery may contain the seeds of something profoundly Good. Assume that’s true, and the assumption will begin to gather evidence until your misery is transformed, as Saint Patrick’s suffering was, from a raw deal to the perfect preparation for something better.

This is a chapter from Self-Help Stuff That Works

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"I Want To Do More With My Life"

>> Friday

ONE OF OUR READERS wrote in from Germany and said he has a strong desire to do more with his life but can't seem to determine what he wants to do. Klassy Evans wrote back to him as follows:

WHEN WE ARE YOUNG, there are things we want to do, but often we're told we can't or it isn't appropriate or you're too young or too old or not smart enough or don't have enough money or something. I suggest to you that you may not feel a burning desire for anything because what you really want to do is no longer on your list of possibilities. I suggest to you that it's possible you might have turned away from the one thing you would most enjoy doing. I know I did.

I'd like to share a little process that literally changed my life. It helped me see what I really wanted to do with my life. It might help you. It's simple. It'll only take a little time over the next couple of weeks.

Here's what you do: Get a little notebook, small enough to keep with you at all times. Now, during the day, try to remember times you were happy. When you think of a time — even if it was very long ago — write down where you were, who you were with, and what you were doing.

If anything happens to you during the next couple of weeks that makes you happy and brightens your spirit, write that down the same way. Just those three things: Where are you? Who are you with? What are you doing?

At the end of a couple of weeks, go over your notes and see what common thread runs through those moments. Then, find people you trust and without telling them what you saw, ask them what they see common to all those times.

I did that process many years ago and realized I'd always wanted to be a teacher, but I'd been told many times that "those who can, DO, and those who can't, teach; and those who can't teach, teach teachers!" But the truth is, I loved to teach and over the years I've become, what I jokingly call, a "freelance teacher." I give talks on things I think will help others. I love doing this. It's makes me feel like I'm doing what I was born to do.

Collecting that little list of things that made me happy got me to see that I'd turned my back on something I really wanted to do.

Maybe the little happiness notebook will be your compass to your purpose in life. I hope so.

And one last tip: You can also discover your interests indirectly by monitoring your level of effort. As interest increases, the effort required to do the task decreases. Given a high enough interest, it can be hard to stop doing it. Like reading a great book. But try to read what you're not interested in and the effort to get through the material inches upward as your interest in the subject declines. So, sometimes when you can't figure out what your interests are, look to the level of effort you're using to do the task at hand.

I just want you to know that you can find your purpose and desire in life. You can. Even turning ever so slightly in the general direction of your purpose will increase your strength.

It brings out our best to be going after something important. The more important the task, the more strength we have to do it. We are all capable of more than we imagine. The challenge will bring out your best.

I wish you well,

Klassy Evans


THE MAN FROM Germany wrote back, very happy, and thanked Klassy. To which she replied:

YOU ARE WELCOME! Adam and I actually taught a course for awhile called, "the Happiness Course" and helped people find what they loved to do because doing what we love to do brings out our best.

One couple comes to mind and I thought I'd just give you a little bit of their story. We did that process with the notebook to collect times they were happy. The man realized that although he would not be able to quit the job he had and do what he loved (because they needed the money and security of his job), he DID manage to go back into radio and found a small town station that had a Sunday morning spot open. So he went back on the air for his two hour show each Sunday morning. Now, you might think that only doing what you love for two hours a week wouldn't do much, but it made a big difference in his life. All week he had something to think about and look forward to. I tell you this because sometimes you can only add a little bit of what you love, but even a little bit will make your life happier. In his case, much happier. He had his little radio show and he had the money and security of his "regular" job. Sometimes it doesn't really take that much to make us happy.

And his wife found out that one of the times she was really happy was when she was having lunches with her lady-friends and talking about stuff. Well, you might say, what are you going to do with that? She decided to start a little women's group that would meet once a week, which she did. Then she started to charge a little fee for coming. Then she realized she really and truly did love talking with women and helping to support them and she went back to school and became a counselor and now has her own practice. It took a few years, but we grow older anyway whether we're going to school or not.

Happiness is not a slight thing! Happiness literally makes us healthier. When we're happy we have more access to our intelligence and we make better decisions and our character is stronger. Plus, all those around you — your wife, your family and your friends — will all benefit from your happiness because you will be a better person in their life.

Hesiod said: If you should put even a little upon a little and do this often, soon you would have a lot.

Little changes now can totally change the years ahead.

Bye for now, Klassy

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Can Dogs Make You Happy?

>> Saturday

PETTING A DOG lowers high blood pressure, reduces anxiety and stress, and improves a person's general health. If you're looking for a stress management technique, if you're looking to reduce blood pressure of find stress relief, you would be hard-pressed to find a more enjoyable solution than getting a dog. We make dogs happy and dogs make us happy.

Why? Why do dogs make us happy? I believe it is because we have evolved together. We have evolved and adapted to each other. And even to this day, we are constantly saving each others' lives.

For example, Pearl Carlson woke up one morning because her dog was trying to pull her off the bed. The house was on fire.

The dog saved the lives of Pearl and her parents that morning. The most amazing thing was what they discovered afterwards: The dog had splinters in his mouth because when the fire started, the dog was outside. He chewed his way through a plywood door to get into the burning house to save his family! He got burned pretty badly. The chain around his neck got so hot it burned his throat, making it impossible for him to bark.

We've heard true stories like this before — dogs saving people and people saving dogs. The two species have a great fondness for each other. This fondness has deep roots. We formed a symbiotic relationship long ago and became a kind of superpredator.

A symbiotic relationship means two species are better off together than they are apart, and that they contribute to each others' ability to survive. Lichen is a good example. Lichen (that yellow and orange stuff that grows on rocks) isn't one species, but two. It is a symbiotic relationship between a fungus and an alga. The fungus provides a protective scaffolding on which the alga can grow, and the alga provides a specific carbohydrate the fungus lives on.

Two species living together in such close association tend to effect each other. The presence of one will effect the evolutionary adaptations of the other. And dogs have been with humans far longer than any other domesticated animal.

A group of humans in a partnership with dogs would survive better than a group of humans without dogs in our prehistoric past.

When our relationship began, our ancestors and our dogs' ancestors (wolves) ate similar foods and both species hunted in groups. Both species are extremely social and survive by cooperating with each other. But each species has different strengths. Wolves are good at chasing large animals but not as good at killing them. Sometimes they'll corner a large animal, like a moose, and try for several days before they manage to kill it. The human-dog superpredator was able to kill animals that either species by itself would find difficult or impossible to kill. Both dogs and humans ate more if the dogs could corner prey and humans could kill it.

"With its speed and tracking ability," wrote Michael W. Fox, "the dog was an ally in the hunt, and it kept us warm at night with its higher body temperature and was protector and playmate for our children."

The two species fill each others' gaps. Dogs don't see as well as humans. People see more color and detail. A tremendous amount of the human brain is devoted to vision. But dogs have much better peripheral vision and they are considerably more capable of perceiving movement than people are.

Dogs can hear much higher frequencies that humans. A dog's brain has twenty times more olfactory neurons than a human brain. Donald McCaig wrote, "Since dogs could hear and smell better than men, we could concentrate on sight."

And even our tastes complemented each other well. Animal behaviorist Dennis Fetko points out that humans usually ate the meat and fat, "while throwing away the very things wolves craved — bones, offal, fur, horns and hoofs."

"By tapping wolves' protective, territorial instincts," wrote Lowell Ponte, "our ancestors acquired watchdogs. Other predators such as bears tended to avoid them."

While we were selectively breeding wolves to produce characteristics we wanted, their skills and companionship may have allowed us to evolve in certain ways. We didn't need to rely so much on our sense of smell, for example.

The combination of dog and human creates a superspecies with greatly expanded powers. This superspecies can hear very high frequencies, see great detail in color, detect movement extremely well, and has great peripheral vision. This superpredator can detect the faintest odor in the air of enemy or foodsource and has the endurance and speed to chase down any prey and the ability to make weapons that will kill any prey.

We have benefited greatly from our alliance with dogs. And they also gained benefits. Dogs have nearly twice the life-span of wolves in the wild.

There might have been a kind of selection for humans who liked dogs. It is entirely possible that we have evolved to enjoy the company of dogs. That may be why dogs have a good effect on our health and moods. It may be why merely petting a dog lowers a person's blood-pressure and general anxiety level. Whatever the explanation, most people respond to dogs, particularly their own dog, with a general lowering of anxiety.

Researchers at Cambridge University found that after getting a dog, a person's general health improves. "Dogs help us psychologically," writes Toyoharu Kojima, author of Legacy of the Dog. "Tests have shown that walking a dog, or just having one as a companion, effectively helps speed recovery from an illness and aid in rehabilitative efforts."

UCLA researcher Judith Siegel studied a thousand elderly people. Those who owned a dog required twenty percent less medical care than people without a pet.

So here is an anxiety-lowering, stress-reducing, mood-raising method that may not have occurred to you: Get a dog. And if you already have a dog, spend more time enjoying your dog. Here are some resources to get you started:

Fun and Games With Dogs: Educational and Fun Games to Teach Your Dog to Enjoy Working With You

Power of the Pack

Brain Games for Dogs: Fun Ways to Build a Strong Bond with Your Dog and Provide It with Vital Mental Stimulation

Cesar's Canine Makeovers

And a good DVD on the latest dog research is Dogs Decoded. Check it out.

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