HAPPINESS AND WELL-BEING

HS-351

ANAND P BARANGI
anandbarangi@iiitdwd.ac.in
COURSE CONTENTS
 Module 1: Basics of Happiness and Well-Being
Happiness and wellbeing: definitions and measurement.
Understanding Well-Being, Factors Influencing Well-Being,
Happiness, Well-Being and need satisfaction, characteristics
of happy people, Self-Actualization and Mature personality,
recognizing strengths of self actualized individuals,
Developing positive emotions, the Hedonic tradition. Role
of social connections in fostering happiness, kindness and
compassion, altruism and happiness, Success, money and
happiness. Cooperation, reconciliation and happiness, World
Happiness Report, Gross National Happiness, Happy Planet
Index, Education, Happiness and Well-Being.
 COURSE CONTENTS COUNT..
 Module 2: Stress management and Mental Health:
Mindfulness, attention and focus, Mental habits of happiness:
self-compassion, flow, and optimism, mental disorders and their
treatment, mental health and Hygiene, the Pursuit of Happiness:
Does Being Good or Bad Produce More Happiness?
Understanding the Causes of “Suffering.” Cultivating Right”
Attention and “Right” Desire. Meaningful Relationships. The
strong links between gratitude and happiness, Curiosity, Play,
and Creativity, The art of letting go, finding your happiness,
happiness and Meaning in Life
 COURSE CONTENTS COUNT..
 Module 3: Concept of Happiness in India:
Philosophical and theoretical literature on Happiness, texts from
Vedas, Upnishads, Yoga, Bhagavdgeeta, Buddism and its
schools.
Yoga, six values of Yoga, Panchakoshas and Gunas, Guna
concept, satwa, rajas and tamas and balancing the gunas.
Ashtanga Yoga: Yama, Niyama, Aasana and Pranayama
Pratyahar, Dharana and Dhyana.
Hatha yoga, Vipassana Meditation and Reiki
METHODOLOGY
 First part of the course will be based on a Western
Model of happiness based on analytical and social
science based research

 The later part will be based on Indian/Asian

traditions which are based on “axiomatic”/
“experience” based methods

 Both methods seem to give very nearly the same

results.
 EVALUATION*:
RELATIVE

1. End Semester Exam : 30%

2. Mid Semester Exam : 25%
3. Seminars : 15%
4. Survey/Interview Reports : 15%
5. Questionnaires/Data Collection : 15%

*This is tentative scheme of evaluation.

COURSE OUTCOMES
 Identify key psychological, social, cultural and biological factors in happiness and well

being

 Understand the relationship between happiness, human connections, and qualities such

as compassion, altruism, and gratitude

 Describe the principles behind the specific activities that boost happiness

 Apply lessons from positive & social psychology to their personal and professional lives,

enhancing their self-understanding

 Practice research-tested techniques for enhancing happiness

 Analyse human nature in terms of the three gunas and the panchakosha model of beings.

 Adopt methods of yoga and meditation for self-improvement and social well-being
REFERENCE BOOKS
 The art of happiness: A handbook for living, 10th Anniversary
Edition, Dalai Lama and H. C. Cutler, Riverhead Books, 2009
 Happiness and the art of being, Michal James, 2nd e-book
edition
 Change your thinking, change your life, B. Tracy, John Wiley
and Sons, 2003
 Train your mind, change your brain, S. Begley, Ballantine
Books, 2006
 The monk who sold his Ferrari, R. S. Sharma, Harper, San
Francisco, 1997
 What Should I Do with My Life? Po Bronson

 The Pursuit of Happiness, D. Myers, Harper Collins, 1992

REFERENCE LIST
 Counting blessings versus burdens: An experimental
investigation of gratitude and subjective well-being in daily life.
Emmons, R. A. & McCullough, M. E. (2003). Journal of
Personality and Social Psychology, 84(2), 377–389
 Goetz, J., Simon-Thomas, E., & Keltner, D. (2010).
Compassion: An evolutionary analysis and empirical review.
Psychological Bulletin, 136(3), 351–374. ● Dunn, E. W.,
Aknin, L. B., & Norton, M. I. (2008). Spending money on
others promotes happiness. Science, 319 (5870), 1687-1688.
 “A Satisfied Mind”, “If money doesn’t make you happy, then you
probably aren’t spending it right” by Elizabeth W. Dunn et al.
(2011)
 The power of positive thinking, Norman Vincent Peale, The
Quality Book Club, 1956
REFERENCE BOOKS/MATERIALS
 Rajayoga, Swami Vivekananda, Brentanos, 1920
 Asana Pranayama Mudra bandha, Swami Satyananda
Saraswati, Yoga Publications Trust, Munger, 2008
 He Art of Living; Vipassana Meditation, W. Hart and S.
N. Goenka, Pariyanti Publishing, 1987
 The Ultimate Guide to Reiki, K. Niranjan Kumar Reddy,
E-Book
 Meditations from the Tantras, Swami Satyanand
Saraswati
 Happiness and Emotions Questionnaires
OTHER MATERIALS
 https://www.ted.com/talks/daniel_kahneman_the_riddle_
of_experience_vs_memory?language=en

 https://www.ted.com/talks/matt_killingsworth_want_to_
be_happier_stay_in_the_moment/transcript?language=en

 https://www.ted.com/talks/dan_gilbert_the_surprising_sc
ience_of_happiness

 https://www.ted.com/talks/nic_marks_the_happy_planet
BEFORE WE START… LETS FRAME
SOME GROUND RULES.
1) List five moments when you were happy. How did you react to
those moments?

2) List four moments when you were sad/unhappy. How did you
react to those moments?

3) What are the 3 things that you dread most?

4) How would you like to find yourself when you are 25, 35, 45.
55 and 65?

5)What would you have done if you had not cleared JEE in two
attempts?
MODULE 1: BASICS OF HAPPINESS AND
WELL-BEING

 What is Happiness?

 What is the most happiest moment in your

life?

 Make a list of things/events that make you feel

happy.
 THE ELUSIVE SEARCH FOR HAPPINESS
 Michael Frayn – A Landing on the Sun

 A British prime minister tasks his advisers

with looking into happiness and what the
government could do to promote it. The
prize proved elusive, the adviser went mad
and died.
 GDP V/S GROSS
NATIONAL HAPPINESS?

 Kingdom of Bhutan
 Balance between material and non-material and social and spiritual needs
 The term "gross national happiness" was coined in 1972 by Bhutan's then King Jigme
Singye Wangchuck, who has opened Bhutan to the age of modernization, soon after the
demise of his father, King Jigme Dorji Wangchuk. He used the phrase to signal his
commitment to building an economy that would serve Bhutan's unique culture based on
Buddhist spiritual values.

 OECD: Work of Joseph Stiglitz and Amartya Sen highlight limits of

‘Gross National Income’ and search for alternatives.
DAVID CAMERON

 “It's time we admitted that there's more to life than money and it's time we
focused not just on GDP but on GWB – general wellbeing. Wellbeing can't be
measured by money or traded in markets. It's about the beauty of our
surroundings, the quality of our culture and, above all, the strength of our
relationships. Improving our society's sense of wellbeing is, I believe, the
central political challenge of our times.“

 The UK Government, for example, has become increasingly concerned with how
‘well-being’ can provide an index of subjective national prosperity alongside
objective measures such as GDP. Despite the context of austerity and public
service cuts, David Cameron launched his well-being enquiry in November 2010
 Britons still happy
despite financial woes,
IS BRITAIN HAPPY? survey finds

 2011 ONS Survey

 4,200 British adults carried out
between April and August 2011
 life-satisfaction at 7.4 out of 10

 financial situation, work and

work-life balance situation rated at
6.2, 6.7 and 6.4 respectively
Despite the recession, it appears that most people in Britain are
happy.
• A recent survey of 4,200 British adults carried out between April
and August 2011 by the Office for National Statistics (ONS)
showed that on average people rated their level of life-satisfaction
at 7.4 out of 10. This compared well internationally.
•The OECD survey showed Denmark with the highest life-
satisfaction level of 7.8 but much lower levels of life-satisfaction in
nations worst hit by the current recession such as Greece and Spain.
• The survey appeared to demonstrate that while people had
concerns over the precariousness of work and finances these
were outweighed by the satisfaction gained from
relationships, children and where they lived. What was
interesting about the survey was that satisfaction with
financial situation, work and work-life balance situation were
all lower than overall life-satisfaction: being rated at 6.2, 6.7
and 6.4 respectively.
• There were also significant numbers of people that rated
themselves as feeling anxious. In response to the question:
‘Overall, how anxious did you feel yesterday?’ more than a
quarter rated this 5 out of 10 – where 10 was feeling
‘completely anxious’ (The Guardian, 01 Dec, 2011).
CAN WE REALLY MEASURE HAPPINESS AND
WELL-BEING?

 Nicolas Sarkozy ( Ex-President of France) :

 the measuring of happiness a priority.
Social Portrait of France (2010). Detailed chapter on
methodologies for measuring well-being

 Stéfan Lollivier, director of social studies at INSEE

 “You can't measure happiness, it's impossible, people
don't have the same preferences for what makes
them happy. But you can measure the fraction of
people who are dissatisfied, who think they are
unhappy, and the proportion of people who are
missing out on happiness or feel excluded from it."
HAPPINESS IS AN ANTIDOTE FOR
DEPRESSION

OPTIMISM inoculates against depression, improves

health, and combines with talent and desire to enable
achievement.
Happy students generally are more helpful and charitable.

Optimistic students, followed over time, had higher

incomes at age 35.
Happy students draw people to themselves, as opposed to
depressed students who isolate.
Having strong social bonds and a sense of belonging is
one of the most meaningful contributors to happiness.
EVERYONE WANT JUST ONE SIMPLE
THING: JOY
 What do we consider to be a state of well-being?
 Very simple, well-being is just a deep sense of pleasantness.
 If your body feels pleasant- Health, If it becomes very pleasant-
pleasure.
 If your mind becomes-peace, If it becomes very pleasant-joy
 If your emotions become pleasant-Love, If they become very
pleasant- Compassion
 If your life energies becomes pleasant- Bliss, If they become very
pleasant-ecstasy.
 Seeking pleasantness within and without.
 When pleasantness is within, it is termed peace, joy,
happiness.
 When your surroundings become pleasant, it gets branded
success.

 So, essentially all human experience is only a question

pleasantness and unpleasantness in varying degrees.

 Question: How many times in your life have you lived an

entire day blissfully?- without a moment of anxiety, agitation,
irritation, or stress?
 There is no one who has not experienced joy, peace, even bliss, but it is
always fleeting.

 They are unable to sustain it.

 Why do we need pleasantness within?

The studies have shown that Happy people are

 More resilient (they bounce back)

 More cooperative and less self-centered
 More willing to help and be team players
 More forgiving and frustration tolerant
 Better self-controlled
 Better performers than the less happy
 Healthier and live longer (lower blood pressure, more robust
immune systems, and tolerate more pain)
IS IT ONLY HUMAN ON EARTH?
 Just to earn a living, to reproduce, to raise a family, and then
one day to fall dead- what a challenge!

 It is amazing how human beings struggle just to do what every

worm, insect, bird, and animal does quite effortlessly.

 Our inner ecology is a mess.

 We think that fixing outer conditions will make everything ok

on the inside. But past 150 years are proof that technology will
bring only comfort and convenience to us, not well-being.

 We need to understand that “unless we do the right things, the

right things will not happen to us”
WAYS OF BEING HAPPY:
 Material resources: Money, clothing and housing etc.

 Cognitive competence: The ability to search and find what we need is also
important. Thus, we must be knowledgeable, intelligent, and open to
learning.

 Subjective competence: When we believe in our problem solving capacity

we have faith in our self and our abilities to achieve our goals.

 Activity-1: Ask persons who are working in an organization as to how work

is a source for happiness and well-being. Ask them if they can imagine
themselves “free” from work? What are their reactions to such a situation?
 HAPPINESS: IT’S A CHOICE

Working on happiness won’t just make you happier, it will boost

the happiness of the people around you!
CHARACTERISTICS OF HAPPY PEOPLE
 Mental and physical Health

 Psychological characteristics

 Good personal relations

 Life events

 Activity-2: Ask a 15 year old and a 65 year old about various

sources of happiness and unhappiness. Compare the two lists
to study how age influences the sources of happiness and
unhappiness.
 STUDIES HAVE SHOWN:
 Two studies show that focusing on or creating pleasant experiences enhances
our learning or performance abilities.
 Kids who were asked to spend 30 seconds remembering happy things did
better on learning tasks they were given just after remembering the happy
experience.
 Internists who were given some candy or who watched a funny video (vs.
reading humanistic statements about medicine and a control group) did better
at diagnosing a hard-to-diagnose case of liver disease.
 Cheerful college students ended up earning $25,000 more per year than their
sour counterparts.

References
•Masters, J., Barden, R. and Ford, M. (1979) "Affective states, expressive
behavior, and learning in children," Journal of Personality and Social Psychology,
37:380-390.
•Isen, A, Rosensweig, A. and Young, M. (1991) "The influence of positive affect
on clinical problem solving," Medical Decision Making, 11:221-227.
PEOPLE ARE BAD AT PREDICTING WHAT
WILL MAKE THEM HAPPY.

IF ONLY…
 We tend to overestimate the positive impact having more money,
more material objects, and good things happening to us will have
on increasing our happiness.
 We also tend to overestimate the negative impact of having bad
things happen to us.
 EXPECTATIONS AFFECT HAPPINESS
 We think that once we achieve certain goals or get married or
buy a house, then we will be happy, but we just keep raising our
own bar. In addition, our preferences change over time.
CAN WE BUY HAPPINESS?
 A systematic study of 22
people who won major
lotteries found that they
reverted to their baseline
level of happiness over time.

 How important money is to

you, more than money itself,
influences your happiness.
 Money = satisfaction, not
happiness.
•Teenagers from working class families
describe themselves as happier than teens
from affluent families
•Materialism seems to be
counterproductive: at all levels of income,
people who value money more than other
goals are less satisfied with their income
and with their lives as a whole.
GROSS NATIONAL HAPPINESS-BHUTAN
 The country not perfect but Happy!

 Countries like UK and France also have adopted as a

part of their government policies.

 What is the purpose of economy if it is not producing

happiness?

 TED Talk:
https://www.youtube.com/watch?v=1CLJwYW6-Ao
IT CAN MAKE A DIFFERENCE

 People in the U.S. don’t rate quality of life much higher than
people in Calcutta
 U.S. families making $100,000 are happier than those who
struggle, but families making more are not much happier.
 Relative ranking, how we compare to others matters
 The choices we make – lose it in Vegas, or use it for good
 The lack of money creates unhappiness
WHAT DOES MONEY DO?

 Satisfies basic material needs

 A way to keep score
 Win security
 Earn recognition
 Foster mastery or the arts
 Symbolizes status and success
 Creates power in relationships
 Buys time
THE HEDONISTIC TREADMILL

DESIRE SATISFY
“I really DESIRE
want this”

FADES “HAPPINESS”
“I got it!”

External objects only give temporary bliss.

Real, sustained happiness will not be found in making more money, buying
a bigger house, winning the lottery, improving your looks, or changing
location.
 WHAT WE KNOW

Are you surprised by what we know about the determining factors of happiness?
•50% of your happiness is genetically determined –temperament, set point,
depressiveness, explanatory style
•10% of happiness is determined by circumstances – country, income, age,
meaningful work
•40% of happiness can be created by intentional activity
IS IT RELATED?

Age
Gender and race
 Expectations

 Health
 Here are some factors to consider:
•Age
Happy emotions decline slightly, but life satisfaction goes up a little with age.
Intensity of emotions, both high and low, becomes less common with age
and experience.
•Gender and race
Do not correlate with lower levels of happiness, but higher social class does.
•Expectations
Seligman states that authentic happiness derives from raising the bar for
yourself, not rating yourself against others.
•Health
Objective good health is barely related to happiness; what matters is our
subjective perception of how healthy we are. Severe illness does bring
unhappiness in its wake.
Reference: Csikszentmihalyi, M. and J. Hunter, 2003 Happiness in everyday
life: the uses of experience sampling. Journal of Happiness Studies, 4,2,
pp.185-199
HAPPINESS SET POINT IS NOT FIXED
 One year after becoming quadriplegic, people’s happiness
level return to where they were before the drastic change of
circumstance
 Our Happiness Set Point is genetically influenced, but not
fixed

 Reference: Brickman, P.; Coates, D.; and Janoff-Bulman, R.

(1978). “Lottery winners and accident victims: Is happiness
relative?” Journal of Personality and Social Psychology,
36:917-27.
DO YOU AGREE WITH THE
FOLLOWING?
 Happiness and Well Being are primary driving forces for
the existence of human beings.

 It is essential that education enables students to make

appropriate choices in life that empower them
emotionally, socially, spiritually in addition to intellectual
and material and technological progress.

 All round and holistic development is as important in life

as material and physical comfort.
• Martin Seligman – “Considered father of the research on happiness in
the West”

• PERMA - to summarize correlational findings: people seem happier

when:

▫ Pleasure (tasty foods, warm baths, etc.),

▫ Engagement (or flow, the absorption of an enjoyed yet challenging

activity),

▫ Relationships (social ties),

▫ Meaning
▫
(a perceived belonging to something bigger),
▫ Accomplishments
▫
(having realized tangible goals).
HAPPINESS AND CONNECTEDNESS
ARE WE SOCIAL OR LONELY?
WHY, IN A WORLD WHERE PEOPLE ARE
MORE CONNECTED THAN EVER, ARE WE
STILL LONELY?
WE HAVE BOTH POSITIVITY AND
NEGATIVITY (OPTIMISM AND
PESSIMISM)

NEED TO LET GO OF ALL NEGATIVITY

What are our negativities?

I SURELY WANT TO BE HAPPY, BUT WHAT ARE
THE OBSTACLES TO HAPPINESS?
 We've all had to let go of things at some point or
another. Whether it be a pet, friend, boyfriend,
close relative or simply graduating school. We are
constantly ending chapters in order to start new
chapters.

 How many of your SCHOOL friends do you meet?

 How many of your fellow travellers do you meet again?
“IF YOU’RE BRAVE
ENOUGH TO SAY
GOODBYE, LIFE WILL
REWARD YOU WITH A
NEW HELLO.”

—PAULO COELHO
 We have so much potential, so many talents, so
many kind things to give back to the world. We
have so many keys to open so many doors. When
you leave one door behind and lock that door, you
will be surprised by the number of doors that
were waiting to be opened by you and only you.
 Some endings are not bad; sometimes they are
not even endings — just bridges to new
beginnings.
 BENEFITS OF LETTING GO
 Letting go of all our negativity and pent up
emotions is an essential process of achieving
happiness, wellbeing and peace
 There are techniques of achieving this.

 With experience, this becomes easier.

 Bestwishes to all of you to let go of all your

unwanted emotions and welcome to the
path of treading only at the present
moment.
THE BENEFITS OF GRATITUDE:
 1. Make us happier
 Simply journaling for five minutes a day about what we
are grateful for can enhance our long-term happiness
 by over 10%
 2. Research has shown that gratitude reduces envy,
facilitates positive emotions, and makes us more
resilient
 3. Improve our friendships

 4. Make us more optimistic

 5. Increase our spirituality

 6. Help us find meaning in our work

BENEFITS OF GRATITUDE: IRUVA BHAGYAV
NENEDU, BAREDEMBUDANNU BIDU,
HARUSHAKKIDE DARI DVG
GIVING
 3. Longer Life and better physical health: Stress and high blood
pressure are associated with a variety of health problems, so
reducing these through giving behavior can actually increase
one’s life expectancy.

 4. Social Connection: Several studies suggest that when you give

to others, you’re likely to be rewarded by others down the line.
These exchanges create a sense of trust and cooperation that
strengthen our relationships; we feel closer to others and they feel
closer to us–and having positive social interactions is essential to
good mental and physical health.

 4. Gratitude: Whether you’re giving a gift or receiving one, it can

elicit feelings of gratitude. Research has found that gratitude is
important to happiness, health and social bonds.
REACTING VS RESPONDING

What is the difference?

Reaction is almost spontaneous

Response involves analysis

 RESPONDING TO SITUATIONS: THE
CHOICE IS OURS

Consider an Example illustrating

different qualities:
Shame, Guilt, apathy,
Grief, Fear, Desire, Anger, Pride,
Courage, Neutrality,
Willingness, Acceptance, Reason,
Love, Peace
 LET’S SAY, FOR EXAMPLE, THAT WE HAVE
PARKED OUR CAR/MOTORCYCLE AND, JUST AS
WE GET OUT, THE CAR PARKED IN FRONT OF US
BACKS UP INTO OUR CAR WITH A THUD. OUR
BUMPER AND THE FRONT OF THE FENDER ARE
DENTED. HERE IS WHAT THE DIFFERENT TYPES
OF EMOTIONS MIGHT SOUND LIKE:
 Shame: “How embarrassing. I’m such a lousy driver. I
can’t even park a car. I’ll never amount to anything.”
 Guilt: “I knew this would happen. How stupid I am! I
should have done a better job of parking.”
 Apathy: “What’s the use? Things like this always happen
to me. I probably won’t collect on the insurance anyway.
There’s no use talking to the other man. He’ll just sue me.
Life stinks.”
 Grief: “Now the car/vehicle is ruined. It will never be the
same. Life is grim. I will probably lose big money on this
one.”
 Fear: “This guy is probably furious. I’m afraid he’ll hit
me. I’m afraid to talk back to him. He’ll probably sue me.
I’ll probably never get the car fixed right again. Car repair
people always rip me off. The insurance company will
probably get out of this one, and I’ll be the one who will
end up paying.”
 Desire: “I can make money on this one. I think I will hold
my neck and fake an injury. My brother-in-law is a lawyer.
We’ll sue the pants off this idiot. I’ll get a settlement on the
highest estimate and get it fixed at a cheaper place.”
 Anger: “The damned idiot! I think I’ll teach this guy a
lesson. He deserves a good punch in the nose. I’ll sue his
pants off and make him suffer. My blood is boiling. I feel
shaky with rage. I could kill the idiot!”

 Pride: “Look where you’re going, you fool! Oh God! The

world is full of such bumbling fools! How dare he
damage my new car! Who the hell does he think he is?
He’s probably got cheap insurance; thank God mine is
the best.”
 Courage: “Oh, well, we’ve both got insurance. I’ll take
down the data and handle it okay. A nuisance but I can
handle it. I’ll talk to the driver and get it settled out of
court.”

 Neutrality: “These things happen in life. You can’t drive

20,000 miles a year without an occasional fender
bender.”

 Willingness: “How can I help the guy calm down? He

doesn’t need to feel upset about it. We’ll just exchange
the necessary insurance information and be okay with
each other.”
 Acceptance: “It could have been worse. At least nobody’s
hurt. It’s only money anyway. The insurance company will
take care of it. I suppose the guy’s upset. That’s only
natural. Such things just can’t be helped. Thank God I’m
not running this universe. It’s only a minor nuisance.”

 Reason: “Let’s be practical here. I’d like to take care of it

as quickly as possible so I can get on with the day’s
activities. What’s the most efficient way to resolve our
problem?”
 Love: “I hope the guy isn’t upset. I’ll calm him down.
(Says to the other driver), ‘Relax. It’s all okay. We’ve both
got insurance. I know how it is. It happened to me just the
same way. It was a minor dent and we got it fixed in a day.
Don’t worry—we won’t report it if you don’t want to.

 We can probably deduct it and avoid a raise in the

insurance premium. There’s nothing to be upset about.’”
(Reassures the upset driver, putting an arm on his shoulder
in fellow human camaraderie.)
 Peace: “Well, isn’t that fortuitous? I was going to have the
rattle in the bumper fixed, anyway, and the fender already
had a little dent. So now I’ll get it fixed for nothing. ‘Say,
aren’t you Ashok’s brother-in-law? You’re just the person I
wanted to see. I have some great business that I think you
can handle for me. We’ll both benefit.

 You look like the right person to research it for us. How
about a cup of coffee and we can talk it over? By the way,
here’s my insurance card. Say, that’s the same company as
yours. What a coincidence. Everything is working out for
the best. No problem.’” (Walks off humming with new
friend, the incident already forgotten.)
 The above process illustrates different approaches in life.
 It is we ourselves who create stressful reactions as a
consequence of what we are holding within us.
 The suppressed feelings determine our belief systems and
our perception of ourselves and others.
 These, in turn, literally create events and incidents in the
world, events that we, then, turn around and blame for our
reactions. This is a self-reinforcing system of illusions.
 This is what the enlightened sages mean when they say, “We
are all living in an illusion.” All that we experience are our
own thoughts, feelings, and beliefs projected onto the world,
actually causing what we see to happen.
 WELL-BEING
 Understanding the meaning of Well-Being

 Factors influencing Well-Being

 Nutrition
 Exercise
 Sleep
 Recreation: Relax and enjoy life
 Yoga and Meditation
 Having friends and maintaining relationships
 Optimism, resilience and hope
 Routine
 THE BIG FIVE
FUNDAMENTALS OF WELL-BEING

1) Relationships: Social Connectedness

2) Positive Emotion
3) Engagement
4) Meaning and Purpose
5) Accomplishment
1. RELATIONSHIPS
 People who have one or more close friendships
are happier.
 We need close long-term relationships and an
ability to confide in others
 We need to belong

 Friendships boost immunity and lengthen life

 Cuts the risk of depression

 Gives you a sense of identity and self esteem

RELATIONSHIPS

 Unlike money, marriage is

closely related to happiness.
40% of married people are
“very happy,” while only 24%
of unmarried, divorced,
separated, and widowed people
said this.
 Top 10% of happy people are
involved in romantic
relationships.
2. POSITIVE EMOTION
 Joy
 Pleasure

 Enthusiasm

 Intimacy

 Caring for others

 Gratitude

 Appreciation

 Optimism
GRATITUDE AND APPRECIATION
 Grateful people are happier and more satisfied, feel
physically healthy, and exercise more
 Grateful people have a sense of belonging—less
depression and stress
 Brings freedom from envy
 Increases energy and enthusiasm
 Connects you to nature and other people
 Most world spiritual traditions encourage
giving thanks
OPTIMISM
 Optimists make sense of bad events
 They are better problem solvers

 Optimism has profound effects on health

 Act the way you want to feel

 Fake it till you make it

 PESSIMISM

Pessimists see things as internal, unchangeable, and pervasive.

They feel that their troubles last forever, undermine everything
they do, and are uncontrollable.
They are up to eight times more likely to become depressed.

They do worse at school, sports, and most jobs than their talents
predict.
They have worse physical health and shorter lives, as well as
rockier interpersonal relationships.
Looking out for number one is more characteristic of sadness than
of well-being.
REMOVE SOURCES OF BAD FEELINGS

 Guilt

 Remorse

 Shame

 Anger

 Envy

 Boredom

 Irritation

 Unforgiveness
3. ENGAGEMENT (FLOW)

DEFINITION: That joyful feeling we

experience when we are deeply involved
in an activity that is challenging and well
suited to our skills, or when we are trying
to reach a meaningful goal.
4. PURPOSE AND MEANING
 Spiritual people are relatively happier—having
strong social support and opportunities for
socializing, community service, and making friends.
 Mindfulness
 Meditation
 Hope
 Transcendent and timeless
5. ACCOMPLISHMENT

To be truly happy you need to discover your

unique strengths and virtues and use them for a
purpose that is greater than your own personal
goals.
 Live the life you are supposed to live
 Live up to the expectations you set for yourself
 Do your duty
 Continue to grow
HAPPINESS AND WELL-BEING IN AN AGE OF
AUSTERITY:
THE EXISTENTIAL DILEMMA

 Well-Being at Work
 The Limits of Well-Being:
Public Service Reform and
Restructuring
 The Existential Dilemma
 Activity 1: Ask some people to choose any one life style - (a) either a
life of 70 years in a village with basic amenities and few material
comforts or
(b) a life of 50 years in a rich country with high living standards. Ask
them to provide reasons for their choice. You could answer this
question yourself and also ask your parents and/or friends to do the
same. Compare the answers given. -----

 Activity 2:
Prepare a list of priorities/main concerns in life, that is, those things
that are needed in life. You could answer this question yourself and
also ask your parents and/or friends to do the same. Compare the lists
and note how many material and non-material aspects are listed by the
younger and older generation.----
 Activity 3
Make a list of various things that you do every day which give you
happiness and make you feel ‘good’. Also ask others about their
happiness of different ages ----

A 15 year old boy wrote the following list: my early morning run,
aloo paranthas made by my mother, playing with my dog, listening
to music undisturbed, talking to my friends, time spent with my
father on Sunday evening, and, watching football matches.

It is the little pleasures we create ourselves that give us delight and

a ‘good feel’ factor
 Activity 4
Ask persons who are working in an organization as to
how work is a source for happiness and well-being. Ask
them if they can imagine themselves “free” from work?
What are their reactions to such a situation? ---

 Activity 5:
Ask a 15 year old and a 65 year old about various
sources of happiness and unhappiness. Compare the two
lists to study how age influences the sources of
happiness and unhappiness. ---
 Activity 6:
Ask the following question from people of different walks
of life, such as rich and poor, educated and uneducated, men
and women, boys and girls, married and unmarried, and so
on. “Considering all things in your life, would you say you
are very happy, rather happy, not very happy, or not at all
happy?”

Now calculate the frequency stated by the participants of

different groups. You can also present your results in a
graphical representation, such as a pie diagram or bar
diagram.---
SELF-ACTUALIZATION
 Mature Personality
 Recognizing Strengths of self actualized individuals
SELIGMAN’S
LIST OF VIRTUES/SIGNATURE STRENGTHS

 Wisdom and Knowledge

 Courage

 Love and humanity

 Justice

 Temperance

 Spirituality and Transcendence

DEVELOPING POSITIVE EMOTIONS
•Positive emotions help us because:
•Attention and thinking are broadened and deepened which in turn builds our coping
strategies.

• Positive emotions repair the negative effects of negative emotions.

• Enhances mental health and well-being: we show alertness, enthusiasm,

determination and energy.

• Helps build personal resources for interaction with others: we make new friends,
we share and bond with them.

• Build optimism, tranquility and resilience.

• People who show positive emotions are more likely to feel loved.

• Happy people are more effective and successful in their work.

Ways to Promote Positive Emotions:
 The ways by which we can enhance positive emotions are:

 Do relaxation exercises such as meditation and yoga.

 Find positive meaning in life – reframe negative events and view in a

positive light.
 Find happiness and satisfaction in daily life activities.

 Pursue realistic goals so that you get a sense of achievement.

 Undertake activities which you love doing.

 Focus beyond self and help others as this makes you a happier person.

 Show gratitude – when you show gratitude towards others your

identity and awareness will be broadened.
 Nurture your spiritual self – people who have a faith system in place
are happier.
 When you join a community/group you are part of a shared belief
system which gives you a sense of belonging and provides help in
times of stress and strain.
 Activity 7: List the positive emotions you have felt in the last few days and state
how they have helped you in evaluating the situation. Also make a list of possible
positive emotions. Some examples are: accepting, admirable, beautiful, cheerful,
cherish, jovial, sharing, patient, self-reliant, good natured and active----

 Activity 8: The above mentioned effects of positive emotions are important for our
health and well being, but can we make them a part of our life? Yes, we can if we
develop a positive outlook towards our life. Recall any incident where you failed to
achieve your goal. Now read the following statements and try to review negative
incidents in a positive light:

Each setback teaches me something. What can I learn from this situation? Reframe
negative events and view in a positive light •
Sometimes things do not work out, that does not mean that I am not capable of
achieving anything.
I am going to remember what I have achieved and what I can do. I will acknowledge
my losses and failures but not keep brooding over them. I will remember the 90 % of
the achievements rather than the 10 % I have not been able to achieve---
IF YOU WANT TO BE HAPPY
 To engage in happiness inducing activities, you have to
“FEEL GOOD.”
 Exercise has a large clinical impact on depression

and anxiety.
 SLEEP IS PRIMARY
HAPPINESS TAKES ENERGY AND
DISCIPLINE
 Pursue a passion
 Make time and enjoy now
 Master a new technology
 Stimulate the mind in new
ways
 Forget about results
 Laugh out loud
 Use good manners
 Start a gratitude journal
 Give positive reviews
 Care for others
 Strengthen your intimate
relationships
 Increase your circle of
friends
 Become an active member of
the community
 PLAY
WHAT WE GET FROM COLLEGE
 Atmosphere of growth
 Social contact

 Sense of purpose

 Self esteem

 Recognition

 Fun
A FINAL WORD ABOUT MONEY:
USE MONEY TO SUPPORT HAPPY GOALS
Strengthen relationships
Promote health

Education

Have fun

Help others, donate time or talent

Create happy memories

Indulge in a modest splurge

Reward yourself

Spend it on things YOU value

TO DEFINE HAPPINESS/WELL-BEING

Positive Emotions
+
Engagement
+
Meaning
CHOOSE TO BE HAPPY

“The constitution only

guarantees the American
people the right to pursue
happiness. You have to catch
it yourself.”

Ben Franklin
 UNDERSTANDING OUR MIND
 Functions of our mind:
1. Perception-Observation-Expression:

Perception through 5 senses.

Observation of what is happening within you
and around you.
Expression through words and actions.

 Perception is out-to-in.
 Observation is in-to-in.
 Expression is in-to-out.
 2. Thoughts and emotions about past and future

 This activity of mind is like ever-ticking pendulum, one

extreme being past and other being future.
 Emotions connected to past: Anger, sorrow, guilt.

 Emotions connected to future: worries and anxieties, fears and

insecurities, expectations and hopes

 The time to be happy is now…

The place to be happy is here…
And the way to be happy is to make someone happy..
And have a little heaven here!
Emotions Connected with present: Awareness, stillness, Happiness
 3. Offering alternatives and options

This third function of the human mind is to offer options for your intellect to
choose from in all the three sections of your existence:
1. Manasa (Being)
2. Vacha (Speaking)
3. Karmana (Doing)

“A cultured and trained mind your friend, and an uncultured, undisciplined,

volatile mind is your enemy”.
FLAVOURS OF EGO
 Superiority Complex
 Inferiority Complex
 Guilt
 Victim
 Defensiveness
 Aloofness: a state of being distant, remote, or withdrawn

 Attacking/intimidating tendency
 Complaining tendency: “Being right at the cost of making someone else
wrong”
 Being judgmental
 Doership
 Self-orientedness
SEVEN LAYERS OF INNER WORLD

• Body
• Breath
• Mind
• Intellect
• Memory
• Ego
• Soul
 1. BODY

 It is the physical factory carrying out instructions and

orders from the subtle layers of mind, intellect, memory
and ego.

 The eleven systems of the body work on autopilot,

keeping this extremely intricate industry running.
 2. BREATH

 On the gross level, the incoming breath provides the

energy, the prana, for the body to function.

 On the subtle level, the outgoing breath provides a

release system.
4. INTELLECT AND ITS FIVE FUNCTIONS:

 Understanding, assimilating, evaluating

 Viparyay: Misunderstanding
 Judging and labeling:
 Decision making
 Logic: Tarka (supporting logic) and Kutarka (twisted
logic), vitarka (special logic)
 5. MEMORY

Two layers of memory:

 Conscious memory: day-to-day flow
 Subconscious memory: Tendencies( vruttis) are getting
formed, habits are being created, patterns are made.
Whatever we do repetitively, creates a pattern, a habit on this
subconscious level.
 These habits form in all the three sections of our inner
world: manasa, vacha, karma
 7. SOUL
 Self-Soul-Jiva-Jivatma-Paramatma
 According to vedas, four mahavakyas describe the soul,-conscious-
paramatma:
 Pragnanam Brahma- “It is a knowing universe”- from Upanishad related to
Rig Veda.
 Aham Brahma Asmi- “I am the Brahma; I am the Universe; the self is
Brahma”- from Upanishad related to Yajur veda
 Tatvamasi- “You are that”-from Chandogya Upanishad related to Sama veda
 Ayam Atma Brahma- “ The atma, the soul, the self is Brahma”- nonduality
between atma and Brahma, between the soul and Brahma, between the soul
and universe. – from Mandukya Upanishad related to the Atharva Veda.
UNIT-2: STRESS MANAGEMENT
 How do you handle your stress?
 Stress as a source of disturbed mental health.
 Stress: non-specific response of the body to any demand on it.
 Categories- Eustress and Distress

 STRESSORS
 Major life events and changes: Under this category any event in one’s life
is considered which has significant and enduring impact on the individual
e.g. marriage, retirement or divorce.
 Daily Hassles: Hassles are those irritating, frustrating and distressing demands
that the individual encounters in everyday life e.g., misplacing or losing
items, having deadlines, getting caught in traffic jams, waiting in lines.
 Chronic Role strain: Such as in a difficult marriage, dealing with a disabled
child or living in poverty.
 Traumas: These are unexpected, horrifying or deeply disturbing incidents
which create a significant impact on life e.g. nuclear attack, bomb-blast or
death of a loved one.
Common response to stressors: BEHAVIOURAL
RESPONSES
 (i) Alcohol/ drug abuse (ii) Fear/Phobia
 (iii) Sleep disturbances

 (iv) Increased nicotine/caffeine intake

 (v) Restlessness

 (vi) Loss of appetite/over-eating

 (viii) Irritability (viii) Aggression

 (ix) Impaired speech/ voice tremor

 (x) Poor time management

 (xi) Compulsive behaviour:

 (xii) Low productivity

 (xiii) Withdrawal from relationship

 (xiv) Increased absenteeism

 (xv) Frequent crying (xvi) Untidy appearance

Compulsive behavior: repetitive acts that are characterized
by the feeling that one has to perform them while one is
aware that these acts are not in line with one's overall
goal.
Examples of compulsion signs and symptoms include
 Hand-washing until your skin becomes raw.

 Checking doors repeatedly to make sure they're locked.

 Checking the stove repeatedly to make sure it's off.

 Counting in certain patterns.

 Silently repeating a prayer, word or phrase.

 Arranging your canned goods to face the same way.

EMOTIONAL RESPONSES

(i) Anxiety

(ii) Depression

(iii) Anger

(iv) Guilt

(v) Hurt

(vi) Jealousy

(vii) Shame/embarrassment

(viii) Suicidal feeling

COGNITIVE RESPONSES
(i) Negative self-concept

(ii) Self-assurance/confidence

(iii) Low frustration statements

(iv) Pessimistic view about self and others

(v) Cognitive distortion: are negative or irrational patterns of

thinking. These negative thought patterns can play a role in
diminishing your motivation, lowering your self-esteem, and
contributing to problems like anxiety, depression, and
substance use.
INTERPERSONAL RESPONSES

(i) Passive/aggressive relationship

(ii) Lying

(iii) Competitiveness

(iv) Flattering behaviour

(v) Withdrawn

(vi) Suspiciousness

(vii) Manipulative tendencies

(viii) Gossiping
TYPES OF CONFLICTS AND FRUSTRATIONS
 Approach-approach conflict: This type of conflict occurs when the individual has to choose
between two or more desirable goals. In this kind of conflict both the goals are desirable, for
example choosing between two marriage invitations on the same evening.
 Avoidance-avoidance conflict: This kind of conflict occurs when an individual has to
choose between two or more undesirable goals. This kind of conflict is often called “caught
between the devil and the deep blue sea”. For example a youth with little educational
qualification has to choose either unemployment or a low paid disagreeable job. This kind of
conflict can create serious adjustment problems because even the resolution of the conflict
may bring frustration rather than relief.
 Approach-Avoidance conflict: In this kind of conflict the individual has a strong tendency
to both approach and to avoid the same goal. For example a young man may want to marry
because of social and security reasons, while at the same time he fears the responsibilities and
loss of personal freedom he feels getting married will involve. This kind of conflict is
generally resolved by accepting some negative and positive features of the goal.
 Approach-avoidance conflict is sometimes referred to as “mixed-blessing” conflicts because
of the involvement of multiple alternatives.
FRUSTRATION
 Frustration as an experiential state which may result from either
 a) blocking of needs and motives by some external forces which
create hindrance and prevent the attainment of needs or
 b) by the absence of a desired goal.

 Hindrances or obstacles can be both physical and social and

create frustration in the individual. These include accidents,
unhealthy interpersonal relationships, and death of loved ones.
Personal characteristics such as physical handicaps, inadequate
competencies, and lack of self-discipline can also be sources of
frustration. Some of the common frustrations which often cause
special difficulty include delay in getting the desired outcome,
lack of resources, failure, losses, and loneliness and
mindlessness.
BIOLOGICAL RESPONSES
 (i) Use of drugs
 (ii) Diarrhea/constipation
 (iii) Frequent urination
 (iv) Allergies/ skin rash
 (v) High blood pressure
 (vi) Chronic fatigue/exhaustion
 (vii) Dry skin (viii) Cancer
 (ix) Diabetes (x) Asthma
 (xi) Frequent Flu/common cold
 (xii) Lowered immune system
 (xiii) Poor appetite
IMAGERY: IMAGES OF
 (i) Helplessness
 (ii) Isolation/ being alone
 (iii) Losing control
 (iv) Accidents/injury
 (v) Failure
 (vi) Humiliation/Embarrassment
 (vii) Dying/suicide
 (viii) Physical abuse
 (ix) Poor self-image
TYPES OF MENTAL DISORDERS

 Disorders of Childhood- ADHD---

 Anxiety Disorders:

 Mood Disorders- Depression and Bipolar

 Psychosomatic and Somatoform Disorders

 Dissociative Disorders

 Schizophrenia and other Psychotic Disorders, catatonic ----

 Personality Disorders
PSYCHOTHERAPEUTIC PROCESS
 Steps involved:
 Rapport Formation
 Preparation of case history
 Determination of the problem
 Therapeutic Session
 Termination of Therapeutic Intervention
PROCESS OF COPING WITH STRESS
 Task –oriented coping
 Attack,
 withdrawaland
 compromise

 Defense-oriented/ emotion focused coping

 Adopting a healthy life-style with positive thoughts,
feelings and actions is the best way of coping with stress.
MENTAL HEALTH AND HYGIENE

 Mental Hygiene
 Reality Contact
 Impulse Control
 Self-Esteem
 Positive Thoughts
ASSESS YOUR MENTAL HEALTH
 Activity
INTERPRETATION
 Mental Health
 Mental Ill-health

 Mental Illness

INDICATORS OF POOR MENTAL HEALTH

BEHAVIORS WHICH SUSTAIN GOOD
HEALTH
 Ahara- right food
 Vihara- right recreation

 Achara-right routine

 Vichara-right thinking
STRATEGIES OF TIME MANAGEMENT
 Activity Schedule

 Activity
SUSTAINABLE HAPPINESS AND WELL-
BEING
 Relation b/w Sustainable development and Well-Being
and Happiness ?
 Is education is a part of problem or solution?

 Bhutan- Jigmi Thinley- Gross National Happiness V/s

GDP
 World Happiness Report

 Over Consumption

 Happy Planet Index-Ecological footprint

 Happiness cost the earth?

 UN Secretary General’s report-resilient people, resilient

planet: A future Worth Choosing
SUSTAINABLE HAPPINESS AND WELL-
BEING CONTINUED..
 Severe issues v/s sustainable Happiness
 Happiest Cities, Happiest Country

 Definition of Sustainable Happiness

 Common misconception: living suitably will lower our

quality of life.
 UNESCO report 2005

 Education: part of problem or solution?

 Happy people demonstrating lower inclination towards

materialistic values
 Who is teaching us about sustainable happiness?

 Global middle class

INDIAN CONCEPT OF HAPPINESS
 Healthy Mind in Healthy Body
 What is Yoga?

 Two Aspects of Yoga:

 1. Bahiranga (Outer aspect)

 Yama, niyama, asana and pranayam-revitalize our body and

mind
 2. Antaranga (inner aspect)

 Controlling of senses (Pratyahara), Concentration( Dharana),

meditation (Dhyana) and Samadhi

 Definition by Patanjali: “Yogachitvrittu Nirodhaha” Yogaha

Karmasukaushala”
BRANCHES OR SCHOOLS OF YOGA

 Karma Yoga

 Raja Yoga

 Bhakti Yoga

 Gyana Yoga

 Hatha Yoga
Karma Yoga

KARMA YOGA IS THE

SAVING MANTRA FOR
HUMANITY IN THIS AGE.
DEVOTED TO HIS OWN
DUTIES, A PERSON
ATTAINS TO THE HIGHEST
PERFECTION.
 KARMA YOGA

In Karma yoga, you perform all actions as

your duties and not for the purpose of the
benefit resulting from them. All actions
are offered as the offering to the divinity.

Each karma (action) is associated with a

karma phala, which leaves behind an
impression (Samskara), which has deep
impressions on Chitta.
 KARMA YOGA

In Karma Yoga, action is necessary. But the

action has to be performed without any
attachment to the work or the desire for result
of the work. This is referred to as action in
inaction and inaction in action. Detached
action is called as Nishkama Karma.

Actions are performed for self purification,

abandoning attachment. Once there is no
attachment to the results of the action, peace
results.
NISHKAMA KARMA EXAMPLES

Driving on roads
Teaching
Studying
Parenting
Helping
Competitions
RAJA YOGA

RAJA YOGA IS THE SCIENCE

OF CONTROLLING THE EVER
VOLATILE MIND.

PATANJALI’S YOGA SUTRAS

EXPLAIN SCIENTIFICALLY THE
ART OF PRACTICING RAJA
YOGA. MEDITATION UNFOLDS
OUR DIVINE NATURE AND
SOLVES ALL PSYCHOLOGICAL
PROBLEMS.
Bhakti Yoga

Bhakti or divine love makes God

closest to a spiritual aspirant.
He can be loved & adored as a
spouse or a child or a mother or
a servant or a friend, as did the
Gopis of Vrindavan, Yoshoda, Sri
Ramakrishna, Hanuman, Arjun,
Meera respectively.
 SHRAVANAM KIRTANAM VISHNOH
SMARANAM PAADASEVANAM
ARCHANAM VANDANAM DAASYAM
SAKHYAM AATMANIVEDANAM
1. Shravanam – Hearing the names and glories of the Lord
2. Keertanam – Chanting the glories of God
3. Smaranam – Remembering the Lord
4. Padasevanam – Serving the Lord’s Feet
5. Archanam – Worshiping the Lord
6. Vandanam – Offering obeisance unto the Lord
7. Daasyam – Serving the Lord as his Servant
8. Sakhyam – Developing friendship with God
9. Aatma Nivedanam – Total surrender of oneself to the
Lord
JNANA YOGA

Jnana Yoga or the Path of Knowledge is the shortest

but most difficult path for one to tread. One has to
deny or negate the apparent through constant
discrimination between real and the unreal.

Sri Ramakrishna, his Guru Tota Puri, Sri

Shanakaracharya, Sri Ramanamaharshi & Swami
Vivekananda are some of the great exponents of this
path of Knowledge. So are scientists and explorers
MAY ALL MY LIMBS REMAIN
UNIMPAIRED AND MY SOUL
UNCONQUERED.

There is the Light of Lights which is my

inner being. The peerless spirit within
living beings….. The immortal light.
My ears open to hear. My eyes open to see. The
Light that is hidden within my spirit shines beyond
it. My mind roams with its thoughts in the distance.
What shall I speak and What really shall I think
.
YOGA TO KEEP FIT
 Diet: Having right kind of food purifies mind and soul.

 Yoga Asanas

 Pranayam

 Meditation
PRANAYAM

 Importance of breathing
 Types of Pranayam
 Pooraka
 Rechaka
 Kumbhaka
 Kapalbhati
 Bhasrika
 Sheetali
 Sheetkari
 Nadi Shuddi
SELF-DEVELOPMENT THROUGH YOGA
 ‘ Self ’
 I or Ego

 Concepts of ‘ Self ’ in different stages of life

 Infancy
 Childhood and Adolescence
 Early Adulthood
 Middle Age
 Old Age

 Role of Yoga in development of Self

STUDIES
RELATIONSHIP
WORK
HEALTH
HOW YOGA SHAPES OUR ATTITUDES,
THINKING AND BEHAVIOR
 Let us not complain about our Environment
 Let us train the body first

 Let us train our mind

 Let us train our intellect

 Yoga for Motivation and Excellence in Action

 States of Mind
THE EIGHT-FOLD PATH OF YOGA
(ASTANGA YOGA)
 Yama
 Niyama

 Asana

 Pranayama

 Pratyahara

 Dharana

 Dhyana

 Samadhi
NURTURING THE WHOLE BEING: AN
INDIAN PERSPECTIVE
 Theory of Trigunas
 Sattwa
 Rajas
 Tamas

 Theory of Punchakosha
 Annamaya Kosha
 Pranamaya Kosha
 Manomaya Kosha
 Vijnanmaya Kosha
 Anandamaya Kosha
 Development of Koshas
 Sri Aurobindo on Levels of Consciousness
CONTROLLING AND DISCIPLINING THE
MIND
 Jeevan Vigyan
 Preksha Dhyana
 Kayotsarga
 Mental Concentration
 Awareness of the Body and realization of non-material self.
Art of Living
Sudrashana Kriya
Transcendental Meditation
Vipassana
HATHA YOGA
 Philosophy of Hatha Yoga
 History of Hatha Yoga

 Importance of Nadis and Chakras

 Chakras