The Happiness Lab with Dr. Laurie Santos

The US is sliding down the world happiness rankings - but it's the unhappiness of young people that's really dragging down the average. What has happened to make Gen Z so sad? And what can be done to turn the situation around?

Jan-Emmanuel De Neve (director of Oxford University’s Wellbeing Research Centre) has been analyzing the figures for the World Happiness Report. He offers advice to young people and parents, and looks at what happy young Lithuanians can teach the rest of the world.

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Age is the main risk factor for cognitive decline. So with more people around the world living longer, cases of dementia are set to rise. There's currently no cure - but research suggests that happiness can reduce the impact of this awful illness. 

Psychologist Emily Willroth helped write a chapter on this topic for the 2024 World Happiness Report - and explains how making friends, helping others and engaging in fun physical activities can slow cognitive decline, even when the disease has taken hold.  

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There are certain nations which always top the rankings in the World Happiness Report. What are they doing right, that other countries are getting wrong? And what can you do to make your home country happier?

John Helliwell of the World Happiness Report explains how things like wealth, freedom and friendship combine to make a happy society - and how tiny changes in your home, neighborhood or workplace can have a huge national impact. 

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The Happiness Lab’s Dr. Laurie Santos brings together other Pushkin hosts to mark the International Day of Happiness. Revisionist History’s Malcolm Gladwell talks about the benefits of the misery of running in a Canadian winter. Dr. Maya Shankar from A Slight Change of Plans talks about quieting her mental chatter. And Cautionary Tales host Tim Harford surprises everyone with the happiness lessons to be learned from a colonoscopy.

Hear more of The Happiness Lab HERE.

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We often think adding more things to our lives will make us happier - more trips, more activities, more possessions. Sadly our minds find it hard to comprehend that having less and doing less is usually a better option. 

Dr Laurie Santos teams up with economist Tim Harford (host of Cautionary Tales) to examine why we find subtraction so very hard, and share tips for finding happiness by cutting down on our commitments. 

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Fairy tales and Hollywood rom coms have taught us to expect perfection from a soul mate, but sex and relationships therapist Todd Baratz says we need to be more comfortable with the idea that a "good enough" partner will do. 

Todd once bought into this perfection myth - wanting a boyfriend to meet all his needs without even being told. These expectations helped end the relationship. Now Todd (author of How to Love Someone Without Losing Your Mind) says we need to accept that our loved ones will be just as flawed and human as we are. 

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Some people ask searching questions and then really listen to the replies. These so-called supercommunicators make great romantic partners, so can anyone learn to be more like them?  

Journalist Charles Duhigg (author of Supercommunicators: How to Unlock the Secret Language of Connection) was unhappy with how he and his wife were talking, so he studied his mistakes and adopted the habits of supercommunicators. He explains to Dr Laurie Santos how we can all make small changes that will improve our dating and romantic lives. 

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No matter how much you love your partner, your relationship will never be totally free from disagreement. And nor should it be, say researchers Dr John Gottman and Dr Julie Schwartz Gottman. We actually just need to learn to argue better.

The Gottmans join Dr Laurie Santos to talk us through how to raise complaints with our partners and how to react when they complain about us. 

Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr John Gottman and Dr Julie Schwartz Gottman. 

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Some people are just good at building and maintaining healthy partnerships. In their 'Love Lab", the married researchers Dr John Gottman and Dr Julie Schwartz Gottman have seen how certain couples interact in ways that mean they'll happily stick together for decades. 

The Gottmans join Dr Laurie Santos to explain what we can learn from these "Masters of Relationships" - so that the stresses and strains of life don't destroy our intimate partnerships. 

Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr John Gottman and Dr Julie Schwartz Gottman. 

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Does happiness have a scent? Dr Laurie has been trying to remove the bad smells in her life and bring in more fragrances that enhance her wellbeing. But she's noticed that some of the smells that bring her joy can be a little weird - like musty books and rotting seaweed. 

So what's going on in our noses and brains? Laurie turned to neuroscientist Dr Rachel Herz (author of The Scent of Desire) to explain why we respond to certain smells and how we can use scent to reduce stress, boost our happiness, make us perform better and even to find the perfect mate.  

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Busy scientist Adam Aron had too much on his plate to think deeply about climate change - until he read a scary report about what lay in store for the planet if no one acted to cut greenhouse gases. 

So Adam did more and more to fight climate change, until activism became his full time occupation. And the move made him happier and more content. We can't all give up our normal lives to stop global heating - but even making small contributions to the cause can make us feel more connected, more fulfilled and happier. 

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We often think of fighting climate change as a drain on our happiness - it'll mean sacrificing the things we love, like air travel or eating hamburgers. But researchers Jiaying Zhao and Liz Dunn have pioneered the idea of "Happy Climate" that shows us ways in which doing good for the planet can make us feel great.   

Changing how we fly, drive, shop and eat in very small ways can make us enjoy our travel, our friends, our wardrobes and, yes, even our steaks, more than ever before.  

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Humans are great at reacting to mortal danger... but only sometimes. Unfortunately, some risks to our safety and wellbeing don't set off alarm bells in our brains. Climate change falls into that category. Why is that?

Harvard psychologist Dan Gilbert explains how some dangers trigger us, and some don't. In discussion with Dr Laurie Santos, he also outlines ways in which we can be made to care more about threats to the planet and maybe react to them in more positive, happiness-inducing ways.   

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Time off work is vital for your happiness. So what would you do if you couldn't take the same rest day as your family and friends? Would you quit your job? What if it was the murderous dictator Stalin giving you the order?

The Soviet Union wanted its factories to run every day, so workers were stopped from taking the same day off - killing the weekend as we know it. In a crossover between The Happiness Lab and Cautionary Tales, Dr Laurie Santos and Tim Harford discuss the pros and cons of everyone downing tools together and why holidays matter so very much. 

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Enjoy this episode of another show you might like: the Build the Life You Want Super Soul Podcast. Oprah and Arthur Brooks offer listeners a better understanding of the science behind happiness and why Arthur says, “Happiness is not a destination, happiness is a direction.” Together, they take questions from people across the country who have read Build the Life You Want and are curious how to apply topics from the book to their own lives. They discuss the “The Four Pillars of Happiness: Faith, Family, Friends and Work that Serves” as well as the power of metacognition which Oprah calls “one of the biggest contributions to people getting happier.” Arthur Brooks explains how using “emotional caffeine” can lead to greater happiness and how having “a better storage of emotions” can block anxiety and depression.

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Have we created a culture where young people prioritize good grades, social media likes and constant hustling over the important wellbeing pillars of sleep, friendships and free time?

Dr Laurie Santos joins the US Surgeon General on his podcast House Calls with Dr. Vivek Murthy to ask how we got here and what Gen Z can do to get out of this happiness crisis. 

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For our ancient ancestors food was just another thing they needed to survive - like sleep, shelter or warmth. But in the modern world, food has become a source of anxiety. Do we eat too much, or too little? And are we feeding ourself the "wrong" things?

Dr Laurie Santos has plenty of thoughts on our complicated relationship with eating and shared them on a recent episode of the PRX podcast Food, We Need to Talk. The show turned out great, so we thought we'd give you the chance to hear Laurie's chat with the hosts Juna Gjata and Dr. Eddie Phillips. 

Just like The Happiness Lab, Food, We Need to Talk relies on the latest science to tackle issues like body image, nutrition, exercise and addiction. You can listen to other episodes of Food, We Need to Talk wherever you get your podcasts.  

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Laurie's former student and friend, Dr. Maya Shankar, has a Pushkin podcast we love called A Slight Change of Plans. If you like The Happiness Lab, then this show is right up your alley. In this episode, Maya and author Michael Pollan discuss the fascinating science of psychedelics and how they have the power to transform our minds and improve our mental health. You’ll also get a glimpse into Michael’s personal experience with psychedelic trips and how they unlocked a singular kind of joy within him. Plus, you'll hear him try and convince scaredy-cat Maya to give them a try. 

You can hear more from A Slight Change of Plans wherever you get your podcasts. 

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YOU can boost your happiness and transform the lives of people in one African village with a cash gift by going to givedirectly.org/happiness

Giving money to others makes you happier than spending the same cash on yourself. That's been proved by science. But new research also shows that giving people in need cold hard cash is an amazing way to help them improve their lives. We explore why trusting people to help themselves is a cheaper and more effective way to solve poverty - and hear about Kibobo in Rwanda, where any money you donate will have a huge impact.   

Read more about Kibobo at givedirectly.org/happiness  

Former British politician Rory Stewart used to manage billions of dollars in aid money - and like other international donors thought poor people needed to be told what to do with charitable gifts. He was shocked how effective no-strings-attached cash turned out to be, and now promotes "giving directly". He was also surprised how good giving away even small amounts of money made him feel.  

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We're distrustful, unequal and isolated. That's according to the figures showing a decline in happy community feeling since the 1960s. But can we do anything to regain the healthier communal lives enjoyed by many of our parents, grandparents or great-grandparents?

We talk to a hopeful trio - an economist, a political scientist and a US senator - about how we can reduce social isolation, temper political division and prioritize the kind of mixing and meeting that makes neighbors into friends.   

Further reading:  

Robert Putnam Bowling Alone: The Collapse and Revival of American Community and The Upswing: How America Came Together a Century Ago and How We Can Do It Again. 

Lord Richard Layard Can We Be Happier? Evidence and Ethics and Wellbeing: Science and Policy (co-authored by Jan-Emmanuel De Neve).

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Cheers was a sitcom hit in the 80s thanks to a theme tune promising that the fictional bar was a place "where everybody knows you name". Venues like pubs - away from our homes and workplaces - are vital for building our social networks and making our lives richer, easier and more fun.  

But these so-called "Third Places" are in danger. Neighborhood hangouts are closing and membership of clubs, associations and unions is falling. Harvard political scientist Robert Putnam has been watching this worrying decline across a lifetime and warns that we need to act before it's too late.  

Robert is author of Bowling Alone: The Collapse and Revival of American Community and The Upswing: How America Came Together a Century Ago and How We Can Do It Again. He also inspired the 2023 film Join or Die. 

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Work and friendship don't mix, thought Katherine Hu. A recent graduate, she found it harder to form bonds with colleagues than she'd expected. But then she concluded that not having friends at work helps you set boundaries and remain professional. After all, work is fundamentally a financial transaction, right?

Well, we spend many of our waking hours at work - and the science suggests that if we decide not to use that time making meaningful friendships then our health and wellbeing could suffer.  

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Jia Jiang dreamed of being the next Bill Gates... but an entrepreneur needs the courage and confidence to ask for help. Jia was terrified of rejection - so couldn't fulfil his ambitions. That is, until he decided to beat his fear by seeking out rejection after rejection for a full 100 days. 

Many of us share Jia's nervousness about appearing vulnerable and needy, but the science suggests that we and the people around us would be happier if we asked them for help more often.   

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Jessica Pan hated social gatherings - she cried when her friends threw her a surprise birthday party, and was even too scared to give a speech at her own wedding. Jessica was a hardcore introvert - and it was making her sad.  

Extroverts find it easier to experience the joy that comes with social interactions - but that doesn't mean introverts are doomed to lives that lack such fun. Jessica read some research that suggested introverts can learn to enjoy being more outgoing - so decided to turn her social life around. 

You can read more of Jessica's story in her book: Sorry I'm Late, I Didn't Want to Come:  One Introvert's Year of Saying Yes. She is posting updates from her year of extroverting at her Substack, "It'll Be Fun, They Said"  (https://jesspan.substack.com/).

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When did you last check in on a friend? Maybe the last time you did, their reply was terse or non-existent. Perhaps months or years have passed and you feel awkward about reestablishing contact? Or you might worry they're busy and you're just bothering them?

Andy Salkind tells Dr Laurie Santos that you should forget your worries - and just TEXT THEM!

After all, a simple message from a friend saved his life. 

WARNING: This episode deals with depression and suicidality. If you’re based in the US, you can call or text the 988 Suicide and Crisis Lifeline. Similar services are available in pretty much every other country. So, if you need help, please, please reach out.  

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Connecting with people is a sure-fire way to be happier - and you can quickly build relationships with friends and strangers alike just by giving them a sincere compliment.

In the first show of a season about how to be more sociable - we meet Troy Hawke, who makes a living complimenting everyone he passes on the street, and scientist Xuan Zhao - an expert on compliments who ditched her boyfriend for failing to say out loud all the nice things he thought about her.

(For more on Xuan's public benefit startup Flourish Science - a company aiming to "help people discover joy, combat burnout, and cultivate deeper connections within supportive communities" - then visit www.flouriship.com.)

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It's not always easy being a podcast host. Dr Laurie is stressed, making mistakes and blaming herself. When things go wrong, we're often our own harshest critics. So how can we tame this type of unkind self-talk?

Luckily for Dr Laurie, Super Grover comes to the rescue - with tips on how she can talk to herself in kind and compassionate ways that will help her manage her feelings, perform better, and feel happier.

(Sesame Workshop is a non-profit organization with a mission to help kids grow smarter, stronger, and kinder. The work they do is funded by donations big and small - so if you want to become a part of their important work to improve children’s emotional well-being, then visit: sesameworkshop.org/support-us/)

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You don't need to be 8 feet tall like Big Bird to have big, big feelings. We all experience emotions of excitement, frustration and sadness that feel overwhelming. 

But when Big Bird's fun plans are ruined by rain clouds - Dr Laurie teaches him that there are ways to manage and be prepared for big disappointments and realise that the sun will return soon enough.  

(Sesame Workshop is a non-profit organization with a mission to help kids grow smarter, stronger, and kinder. The work they do is funded by donations big and small - so if you want to become a part of their important work to improve children’s emotional well-being, then visit: sesameworkshop.org/support-us/)

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It's never too early or too late to learn how to be happier. Whether you're aged 3, 23 or 103, we've teamed up with our furry friends from Sesame Street to bring you fun and fact-based tips to improve the wellbeing of you and the people around you.   

We begin with Abby Cadabby - a fairy who isn't having such a great day. Her usual spells can't rid her of her "grumpies", so Dr Laurie teaches her the magical effect that being grateful for who and what is around you can have on your mood.   

(Sesame Workshop is a non-profit organization with a mission to help kids grow smarter, stronger, and kinder. The work they do is funded by donations big and small - so if you want to become a part of their important work to improve children’s emotional well-being, then visit: sesameworkshop.org/support-us/)

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Oprah Winfrey and Arthur Brooks want you to be happier - so the TV megastar and the Harvard academic teamed up to write a book setting out the steps you can take to be a little happier each day. 

Over the summer, Dr Laurie Santos read Build the Life You Want, the Art and Science of Getting Happier and loved it. So she recorded a conversation with Arthur touching on how his son found meaning in the marine corps; why you should remove the all mirrors from your home; and whether happiness experts can ever be happy themselves.  

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Am I a fun person? That was the question listener Natalie Robinson was asking herself. The answer was sobering. Natalie felt fun was being squeezed out of her busy life... but she found inspiration in the two episodes of The Happiness Lab dedicated to Dr Laurie Santos's own quest to regain the fun and playfulness of her youth. 

So here's another opportunity to listen to the concluding part of that story again.   

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Listener Natalie Robinson was worried she and her fellow running club members weren't having enough fun - life was just getting in the way. But what could she and her friends do? They found inspiration in the two episodes of The Happiness Lab dedicated to Dr Laurie Santos's own quest to regain the fun and playfulness of her youth. 

So here's another opportunity to listen to part one of that story again.   

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Natalie Robinson used to have fun - taking her kids to the zoo or the waterpark - but recently life started getting in the way of her being playful and goofy. Then she heard two episodes of The Happiness Lab in which Dr Laurie Santos wrestled with exactly the same dilemma. 

Inspired, Natalie got together with the friends in her running club to throw themselves into fun interventions - funterventions. 

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Recovering from a car crash that smashed her face, listener Rebecca Kaduru stumbled across an episode of The Happiness Lab in which we interviewed wounded Iraq veteran JR Martinez. His story brought Rebecca great solace in her own painful journey to recovery.

Following our recent show talking to Rebecca, we wanted to give you a chance to hear the episode which so touched her - The Unhappy Millionaire - in which we examine the "psychological immune system" that help humans overcome even the toughest experiences.  

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Rebecca Kaduru was driving home... then woke up in an ambulance. She'd been in involved in an accident and her face was smashed. Living in Uganda, she struggled to receive appropriate care for her injuries - making her healing process dishearteningly slow and painful. 

It was then that Rebecca stumbled across an episode of The Happiness Lab about JR Martinez - an army veteran badly burned in Iraq. His story brought her comfort and the confidence to keep on her path to recovery. We hear about Rebecca's ordeal and introduce her to JR. 

NEXT TIME: To give you a chance to hear the episode that inspired Rebecca, we'll republish it on The Happiness Lab feed.  

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What do you do when you enter "survival mode"? How can you become better at forging social connections? Can you be happy in a sad world? Happiness experts Dr Laurie Santos and Gretchen Rubin came together at Toronto's Hot Docs Festival to answer these and other questions from a live audience. 

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Not matter if you're aged three or 103, you can learn to be happier using pretty much the same strategies. Sesame Workshop and its furry friends have been teaching "emotional ABCs" alongside literacy and numeracy for decades. So in collaboration with The Happiness Lab, Elmo and his friends will be helping us present fun and accessible happiness hacks for listeners of all ages. 

To kick things off, Dr Laurie Santos sat down to discuss why it's never too early to learn about wellbeing with Sesame Workshop's CEO, Steve Youngwood; the Chief Production and Creative Development Officer, Kay Wilson Stallings… and everyone’s favorite furry, red monster, Elmo. 

(Sesame Workshop is a non-profit organization with a mission to help kids grow smarter, stronger, and kinder. The work they do is funded by donations big and small - so if you want to become a part of their important mission to improve children’s emotional well-being, then visit: sesameworkshop.org/support-us/)

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More than a third of us admit to having had a spiritual experience. We might have been profoundly moved by a sunset or a painting; or felt that we've connected with our god or with the entire world around us. Such events can be transformative - bringing positive change to our lives and increasing our happiness - but some experiences aren't so great. 

In front of a live audience in Washington DC, David Yaden of Johns Hopkins University tells Dr Laurie Santos about his work examining what effect spiritual experiences have on us and how things like meditation and psychedelic drugs can bring about these powerful transformational episodes.  

David Yaden is the author of: The Varieties of Spiritual Experience: 21st Century Research and Perspectives.

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Who do we volunteer to run a gruelling half-marathon? Who do we expect to give up sugar, or quit drinking? Who do we demand clears out the garage in the middle of summer?

Ourselves. Mean, right?

Turns out we make demands on our future selves that our present selves would think are unrealistic or unreasonable. And the reason we do it is because our minds are really bad at anticipating the wants and needs we'll have in a week, a month, or a year from now. And that harms our happiness. 

Talking before a live audience in Somerville, MA, Dr Laurie Santos and Harvard professor Jason Mitchell explore how we can be kinder to both our present and future selves.   

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When Marty Seligman started his long scientific career, psychologists concentrated on studying "misery and suffering" and what made people sad. But Marty wanted to discover what made happy people, well, happy. His research laid the foundations of "positive psychology" and the happiness science you hear week after week in this podcast. 

Dr Laurie Santos talks to Professor Seligman about his decades of research; the power of optimism; and how he became less of a "grouch" to improve his own personal happiness.  

Marty's latest book, TOMORROWMIND: Thriving At Work – Now and in an Uncertain Future, is OUT NOW. 

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Happiness expert Gretchen Rubin was warned that her eyesight was in peril. It shocked her into realising she'd taken all of her five senses for granted - and so she resolved to wring every ounce of joy from the sights, sounds, smells, tastes and textures around her.  

Concluding her conversation with Dr Laurie Santos, Gretchen explains how to be more alive to smell, taste and touch - building on the ideas in her new book Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World.

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Are you seeing what you look at? Or tuning in to the noises all around you? We take our senses for granted - particularly when it comes to the sights and sounds of our everyday lives. Exploring your senses can be a great way to experience more fun and happiness right now.  

Happiness expert Gretchen Rubin was warned that her eyesight was in peril - which spurred her to rethink her relationship with her senses. In the first of two interviews, Gretchen joins Dr Laurie Santos to discuss her journey of discovery and her new book - Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World.

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Laurie swaps seats in the studio to be interviewed by none other than Katie Couric. In this episode of Next Question with Katie Couric, Laurie's asked to define happiness; outline the best steps to reach it; and give an honest appraisal of her own struggles to flourish each and every day. 

Listen to more episodes of Next Question with Katie Couric wherever you get your podcasts. 

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Following 9/11, Simran Jeet Singh's Sikh family in Texas was subjected to extreme racist abuse. And yet, Simran's father chose to look on the bright side and offer thanks instead for the acts of kindness friends and neighbors showed them. How was such optimism possible?

Simran - author of The Light We Give: How Sikh Wisdom Can Transform Your Life - explains how practicing positive habits and living by our values as often as we can will really help when a crisis arises.  

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Educator and author Simran Jeet Singh is Sikh. Most of his fellow Americans have no idea what Sikhism is - causing some to treat Simran with suspicion and hostility. But one of the key teachings of his religion is that all things and all people are connected - something that offers Simran comfort and hope in even the darkest moments. 

In the first of a two-part show, Dr Laurie Santos talks to Simran about his book - The Light We Give: How Sikh Wisdom Can Transform Your Life - and finds that the centuries-old traditions of Sikhism map surprisingly well over the latest happiness science.  

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We often think of yoga as a physical exercise - but a centuries-old Sanskrit text, The Yoga Sutras, share teachings intended to improve both the body and mind. The author, Patanjali, makes clear that the poses and stretches are only part of picture - we also need to be kind, contemplative and grounded.  

Jessamyn Stanley (yoga teacher and author of Yoke: My Yoga of Self-Acceptance) takes Dr Laurie Santos through Patanjali's text - saying its lessons "can be applied in every circumstance, no matter who you are or where you are".

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In Virgil's epic poem, The Aeneid, few Trojans survive the destruction of their city at the hands of their Greek enemies. A prince, Aeneas, leads a band of those fleeing Troy - but the journey is fraught with deadly storms and hungry monsters.  

But Aeneas takes a positive view of the struggles he and the other Trojans face, telling them to be proud of their resilience and courage. With the help of MIT classics professor Stephanie Frampton, Dr Laurie Santos explores how The Aeneid can be read as a tale of post-traumatic growth and how we can sometimes emerge happier and stronger from tragic events.  

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Achilles has anger issues. The great Greek warrior sits out most of the Trojan War because he's angrily sulking. When he finally enters battle, he does so in a fit of rage that causes him to commit atrocities and bring dishonor on himself.  

So what can we learn from this angry character in Homer's epic poem, The Iliad? With the help of Harvard classics expert Greg Nagy and anger counsellor Dr Faith Harper, we look at how anger can creep up on us and what we can do to defuse this sometimes explosive emotion.      

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The Greek thinker Socrates was put to death for encouraging his students to question everything - from their own beliefs to the laws and customs of Athenian society. But his ideas didn't die with him. 

Here's a chance to hear two episodes from our archive examining the legacy of Socrates, and how he influenced the thinking of Plato and Aristotle. Turns out the Ancient Greeks had a lot to say about how to live a happier life. 

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Question everything... that's a key insight from the great Greek philosopher Socrates. We may think we know ourselves and what makes us happy... but that's not always true. 

Yale professor Tamar Gendler says that by harnessing our "inner Socrates" we can ask ourselves why we think or feel certain things. We might then find that deeply-held convictions that money or status or accolades are a reliable route to happiness aren't correct, and can then start to pursue the things that might really make us happier.  

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We're surrounded by noise. That "noise" can be actual sounds - but also other annoyances and distractions that make it hard for us to concentrate or think clearly. And it's only getting worse - we're all being bombarded with more sirens, more pings, more chatter, more information. And then there are our internal monologues. Silence is just harder to come by. 

Leigh Marz and Justin Zorn (co-authors of Golden: The Power of Silence in a World of Noise) join Dr Laurie Santos to discuss the benefits of silence and how we can all seek out more moments of quiet and recognise their value.  

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We can put huge amounts of physical and emotional energy into our jobs - even basing our self-worth on our achievements at work and letting ourselves be defined by what we do. So have our careers taken over too much of our lives? 

Simone Stolzoff (author of The Good Enough Job: Reclaiming Life from Work) argues that we should stop hunting for the "perfect" job - that idealized career that will prove to others how smart, industrious or virtuous we are - and instead find an occupation that allows to us live happier and more rounded lives that don't revolve only around work. 

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Lots of us hit the gym in January to get fit - but should we also be exercising our minds in preparation for tough times? A daily "self-talk workout" might be just as beneficial as squats and push-ups, says Seattle University psychology professor Rachel Turow. 

By practicing simple self-compassion exercises each day - such as breathing techniques - we can prepare for future challenges when we'll need those tools to help us tackle crippling self-criticism or paralyzing sorrow. 

Further reading: The Self Talk Workout by Rachel Turow 

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Everyone has a view about what you should eat and how much. We're so bombarded with fad diets, fasting plans and nutritional advice that we can bounce from one way of eating to another without stopping to think: "What do I want to eat?"

Psychotherapist Andrea Wachter endured years of disordered eating and obsessing about her weight, until she decided to heed her inner voice and what her body wanted to consume. She explains to Dr Laurie Santos how so-called intuitive eating can free us from both diets and overeating.  

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We're often looking into the future... hunting for the "next big thing". That could be an exciting new job or a new relationship. We can get so fixated with these events and the happiness we hope they'll deliver, that we forget to look for joy right now. 

Actor and author Tony Hale (Veep, The Mysterious Benedict Society, Arrested Development) was always chasing new accomplishments, until he realised he was missing the chance to be happy living in the moment. He used his experience to write one of Dr Laurie Santos's favourite children's books Archibald's Next Big Thing. 

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At the start of a new year there are plenty of voices telling us to get fit; go on a diet; or supercharge our careers. This advice might be well-intentioned, but it can also be DEAFENING!!! 

In 2023, try listening to a voice that's often drowned out by all the noise... the voice inside you. From Jan 2, Dr Laurie Santos presents a series of interviews with experts to help you tune in to your inner compass - your intuition. Let it guide your approach to things like work, nutrition and happiness over the coming year.   

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Money can buy you happiness - but not in the way we think. Giving money away - especially to help others - has been shown make us happier than spending on ourselves. 

Social psychologist Lara Aknin explains the best ways to spend on loved ones, friends and even total strangers to get the biggest happiness bang for your buck. 

And Harvard's s Josh Greene reveals how much money Happiness Lab listeners gave to charity via Giving Multiplier last year - and how many lives you saved. 

To give to a charity of your choice and to some of the most effective charities around (and have your donation matched at a special rate) visit: https://givingmultiplier.org/invite/HAPPINESSLAB

The Happiness Lab will return in January 2023. See you then.

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It's tempting to tie a child's shoe lace, tidy their rooms or help with their science projects - to see that these tasks are done right - but parents are depriving their kids of the valuable experience of falling, failing, and f-ing up. 

Former Stanford dean Julie Lythcott-Haims says these "f words" are vital for children if they are to grow into happy, capable and autonomous adults. While Yale psychologist Julia Leonard warns that interfering too often in a child's life can actually teach them that trying isn't even worth the effort.      

Further reading:

Michaeleen Doucleff - Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy Helpful Humans. 

Julie Lythcott-Haims - How to Raise an Adult: Break Free of the Overparenting Trap and Prepare Your Kid for Success.

Marty Seligman - Authentic Happiness

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Rosy had a packed schedule of lunches, meet-ups and activities - and she was only three.  Mom Michaeleen Doucleff felt she couldn't waste a second of her daughter's time. Rosy needed to be constantly lectured and stimulated if she was going to reach the Ivy League. 

This style of parenting was exhausting both mother and daughter, until Michaeleen found that not everyone approaches child-rearing in this way. She tells Dr Laurie Santos how she forged a happier and more relaxed relationship with Rosy - that benefited them both.  

Formed Stanford dean Julie Lythcott-Haims explores how "overparenting" has taken hold in recent decades and why it needs to be challenged.   

Further reading:

Michaeleen Doucleff - Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy Helpful Humans. 

 Malcolm Harris - Kids These Days: Human Capital and the Making of Millennials

 Julie Lythcott-Haims - How to Raise an Adult: Break Free of the Overparenting Trap and Prepare Your Kid for Success.

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When mild-mannered David Banner gets mad he transforms into the raging Incredible Hulk. Dr Laurie Santos loves this comic book tale - because it reflects real life. Intense things like anger, pain, even hunger, can cause us to act in extreme ways that we might not predict beforehand or forgive afterwards.

When we're in so-called "hot states" we might become a total stranger to ourselves. This can have a serious impact on our happiness, by stopping us properly planning for how we'll react to strong emotions and causing us to be unfairly harsh on our inner Hulks.  

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YOLO seems like the perfect rock 'n' roll philosophy. You only live once... so do whatever seems right in the moment. Be spontaneous. Quit your job; find a new person to date; and always, always keep your options open.   

We all fear getting stuck in the wrong occupation, relationship or home - so shun fully committing to anything. But we're misguided. The man who coined the term YOLO - the Grateful Dead drummer Mickey Hart - tells Dr Laurie Santos that throwing yourself fully into a life choice is the best way to live our precious life. 

Further reading:

Pete Davis - Dedicated: The Case for Commitment in an Age of Infinite Browsing.

Dan Gilbert -  Stumbling on Happiness.

Barry Schwartz - The Paradox of Choice.

Further Listening:

Try Mickey Hart's new album with Planet Drum “In the Groove".

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There is nothing hotter than Puckerbutt Farm’s Carolina Reaper Hot Sauce... and author Leigh Cowart gargles it for FUN!!! Why do we sometimes get a happiness high from painful and scary things? And what if we want to experience the fun of discomfort and danger... but without the risk of coming to real harm? 

With the help of Leigh, psychology professor Paul Bloom and the Yale philosopher Tamar Gendler, Dr Laurie Santos finds out how we can fool ourselves into reaping all the benefits of danger without actually being in peril. 

For further reading:

Leigh Cowart - Hurts So Good: The Science and Culture of Pain on Purpose.

Paul Bloom - The Sweet Spot: The Pleasures of Suffering and the Search for Meaning.

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We’re sharing a bonus episode from another Pushkin podcast, Revisionist History. Revisionist History is Malcolm Gladwell’s podcast about things misunderstood and overlooked. This season, Malcolm’s obsessed with experiments – natural experiments, scientific experiments, thought experiments. In this episode, Revisionist History examines the testimony of 18 men who took part in an astonishing experiment at the University of Minnesota during the Second World War. Revisionist History takes you through the tapes, and asks why people are still arguing over the Minnesota experiment 75 years later.

You can hear more from Revisionist History at https://podcasts.pushkin.fm/rhs7?sid=thl

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Regret sucks. Thinking back on things we should have done, or should never have done, can make us feel bad. But #noregrets isn't a philosophy for a happy and healthy life.   

Regrets can be a great guide and can help us live a life that's true to our authentic selves. Illustrator Liz Fosslien learned to listen to her regrets after letting down her mom during a family crisis. While writer Daniel Pink compiled a global database of regrets to help unpick what common regrets tell us about our real values. 

For Further Reading:

Daniel Pink - The Power of Regret. How Looking Back Moves Us Forward 

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Some sounds bring happy memories flooding back. Other sounds put us on edge; drive us to distraction; or cause us considerable distress. Sound matters... so why don't we pay more attention to our sonic environment?  

In a mash-up with our friends at the podcast Twenty Thousand Hertz, Dr. Laurie Santos joins Dallas Taylor to create a Handbook for Sonic Happiness explaining how sound can harm our wellbeing or be a route to greater happiness.

Featuring auditory psychologist David Poeppel, psychology researcher Giulia Poerio, clinical psychologist Ali Mattu, sound scholar Mac Hagood and acoustician Trevor Cox.

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People who live in some places are happier than others. But if you move to a happy country, happy city or happy district, will it make you feel better? And what can do if you can't uproot from your current home, can you make sad spaces happier?  

Dan Buettner introduces us to his "Blue Zones", and explains why these places score so highly in wellbeing surveys. Helen Russell tells her story of moving to one of the happiest nations on earth...in bleak midwinter. And Texan Jason Roberts admits he had to break the city laws to make his neighborhood in Dallas a bit nicer. 

For further reading: 

Helen Russell - The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country.

Dan Buettner - The Blue Zones of Happiness: Lessons From the World's Happiest People.

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Really love a TV show; a boyband; a sci fi movie; or a celebrity? We're often too embarrassed to admit adoring some things for fear that we'll be seen as frivolous or childish - but we may be missing out on the happiness benefits that geeking out can bring.   

Dr Laurie Santos explores the joy of fandom with Benedict Cumberbatch obsessive Tabitha Carvan, YA author Jennifer Lynn Barnes and Star Trek actor (and geek-vangelist) Wil Wheaton. 

For Further Reading:

Tabitha Carvan - This Is Not A Book About Benedict Cumberbatch 

Wil Wheaton - Still Just a Geek

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Loneliness is a far more common and far more serious problem than we think. It affects one in five Americans, and takes a toll on our bodies and minds. To thrive we need to several types of social interactions - both casual and more intimate.  

With the help of US Surgeon General Vivek Murthy; Harvard Divinity School fellow Casper ter Kuile; and friendship expert Marisa Franco; Dr Laurie Santos looks at how loneliness might be affecting you or someone you know, and what science-back steps you can take to increase your circle of friends. 

For further reading: 

Vivek Murthy - Together: The Healing Power of Human Connection in a Sometimes Lonely World.

Marisa Franco - Platonic: How the Science of Attachment Can Help You Make—and Keep—Friends as an Adult.

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Happiness can be found in unusual places. Dr Laurie Santos returns with a new season that takes us to the fun frontiers of fandom with Star Trek's Wesley Crusher; to the world's happiest country in the depths of winter; and inside the ranch that inspired The Grateful Dead's Mickey Hart to exclaim "YOLO!".  

And you'll hear what it's like to chug the hottest hot sauce on the planet to get a rush of pleasure. 

The Happiness Lab Returns September 6 - wherever you get your podcasts. 

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Covid brought disruption and despair... but it also caused many of us to think about our lives and what is most important to us. Listener Dr Amy Comander, Director of Lifestyle Medicine at the Massachusetts General Hospital Cancer Center, wants to know how we can apply lessons from the pandemic to improve our happiness as we return to normalcy.  

Amy helps teach cancer survivors wellbeing tips - and also happens to be an old college lab partner of Dr Laurie Santos - so we invited her to host this episode and quiz Laurie on how to lead a happier post-pandemic life. 

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It can speak to us in the middle of a work project, the middle of a date, or the middle of the night. The critical voice in our head telling us we're just not good enough and we're headed for failure. Listener Patricia Branigan wrote in to ask what we can do the quiet down this chatter.  

To explain what damage negative self-talk does to us and explore some simple strategies to challenge our inner critic, Dr Laurie Santos is joined by "chatter" expert Ethan Kross (professor of psychology and management at the University of Michigan).

You can read more in Ethan's book 'Chatter: The Voice in our Head (And How to Harness it)'.

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Since Covid hit, many of us have seen fewer people and experienced more loneliness. Listener Ivana Cole wants to know what we can do to reconnect and asks, if we can't reconnect: "Can we be happy alone?" 

Dr Laurie Santos looks at social connections and how make them with Stanford's Jamil Zaki (author of the War for Kindness). 

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Nobel Peace Prize winners feel burnout too. Malala Yousafzai - who survived an assassination attempted by the Taliban - works tirelessly so that more women and girls can access education. But she often feels guilty at taking time off, but knows she must to avoid burnout. 

She shares her tips with Dr Laurie Santos on how to achieve work/life balance; how to deal with disappointment; and how to build bridges with people we disagree with. 

(Recorded live at Yale's Silliman College.)  

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Listener Niki Walker has a question... in our busy, career-driven, money-oriented live, are we forgetting to make time for more important things? 

In our first episode fielding questions from fans of The Happiness Lab, Dr Laurie Santos looks at the world of work and how we can prioritize purpose, fun and human interaction to make our daily lives better.   

Laurie is joined by Professor Cassie Holmes (author of "Happier Hour: How to Beat Distraction, Expand Your Time and Focus on What Matters Most). 

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What would you ask a wellbeing expert? Dr Laurie Santos is back with a special season of The Happiness Lab fielding listener questions about work, relationships and getting back out into the world after Covid. She'll be joined by fellow scientists and listeners explaining the stories behind their queries. 

 Begins July 11. 

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If you dread getting out of bed in the morning; if you are bad tempered with co-workers, clients or customers; if you leave work feeling an exhaustion that goes way beyond tiredness... it could be that you're burned out. 

Jonathan Malesic felt all these things as a successful academic, and reflected wistfully on his previous job working as a parking lot attendant. Could it be that taking a high status, high paying job was making him miserable and pushing him beyond the limits of his endurance? Jonathan shares what he learned about burnout while researching his bookThe End Of Burnout: Why Work Drains Us, And How To Build Better Lives. 

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Psychologist and writer Adam Grant used every second of his day to the fullest... until he was struck by feelings of emptiness and stagnation. His sleep patterns changed, his productivity dipped, he found himself breaking his own rules by aimlessly watching Netflix. Adam decided this listless middle ground between depression and flourishing was "languishing" and he needed to escape it fast.

The author of the #1 NYT bestselling book Think Again: The Power of Knowing What You Don't Know (www.adamgrant.net/thinkagain), and host of TED's Work Life podcast (https://tedtalks.social/WLAdam) says we ignore this "meh" feeling at our peril and explains how he fought back against languishing...with a game of Mario Kart.

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If you've done something wrong, feelings of guilt can prompt us to apologise, make amends and change our ways. But many of us also feel guilty with little cause. We may think we're bad parents, lazy or incompetent workers, or unreliable partners - all without much evidence that we've done anything wrong.

Life coach Valorie Burton (author of Let Go Of The Guilt: Stop Beating Yourself Up And Take Back Your Joy) felt guilty for combining her career with raising a family - until she started examining the values and assumptions that underpinned these draining feelings. She shares the strategies she developed to separate 'true' guilt from 'false' guilt with Dr Laurie Santos.

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We react to sadness in a variety of unhelpful ways. We try to suppress it. We experience guilt over it and apologise to the people around us for feeling it. We assume it means we've failed. We even fear it.

But sadness will touch us all - and to be happier and more resilient we need to accept the emotion and work with it to make our lives better. Journalist Helen Russell (author of How to be Sad: Everything I've Learned About Getting Happier by Being Sad Better.) joins Dr Laurie Santos to explain why our view of sadness needs to be rehabilitated.

You can purchase her book, How To Be Sad at - https://www.harpercollins.com/products/how-to-be-sad-helen-russell?variant=33051661762594 - and follow her @MsHelenRussell on social media platforms. 

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Anger is a powerful signal that you or someone you value is in danger. But in our normal lives the sensations of rage we experience are false alarms - we aren't in real peril and we don't need to resort to extreme survival behaviors, such as violence.

Therapist Faith Harper (author of Unfuck Your Anger) explains why our bodies evolved this anger response, and how we can ride out the initial wave of rage and reduce the negative effects of anger on us and our relationships. She also shows that anger has its place in pushing us to find constructive ways to challenge bad things in the world around us.

WARNING: This episode contains some strong language.

You can find Faith's books at the link below.

https://microcosmpublishing.com/catalog/artist/faith-g-harper

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Many of the most painful or troubling emotions we experience are reactions to events that have actually happened - but one powerful and sometimes paralyzing feeling can be provoked by things as yet to occur. Say hello to anxiety.

Psychotherapist and meditation teacher Andrea Wachter spent much of her life being stalked by the physical and mental manifestations of anxiety - the brain fog and the pit of the stomach dread of something bad looming on the horizon. She's amassed a wealth of strategies to overcome the thoughts and sensations that make up anxiety and she explains them to Dr Laurie Santos.

You can try her meditations and courses on insighttimer.com/andreawachter, and for her books and blogs can be found at www.andreawachter.com

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Most of us don't like to think about death - and when we experience a bereavement we're often not prepared for the pain or willing to confront all the feelings grief can bring. Psychotherapist Julia Samuel says the paradox of grief is that we need to let it rage through us with its full force if we are to process it effectively.

Julia is the author of two bestselling books about grief: Grief Works, and This Too Shall Pass, and has created www.grief-works.app. She has helped bereaved people for more than 30 years and experienced the personal pain of loss - especially following the shocking death of her close friend Princess Diana.

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Grief is a simple enough word, but the emotional journey it describes is chaotic, messy and unique to each person. Psychotherapist and bereavement expert Julia Samuel (www.grief-works.app) joins Dr Laurie Santos for the second time to describe strategies which we can all use to help us navigate grief more effectively.

Julia says there is no right or wrong way to mourn a loss - there is no "normal" way to grieve - but there are very simple things we can do each day to listen to our feelings of grief and process them so that we can carry on with our changed lives.

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We need to pay attention to our negative feelings - since they are telling us important things which we should address if we are to be happier in 2022. But often we just can't tell different emotions apart or have the proper words to describe what we are feeling.

Social worker and author Brené Brown joins Dr Laurie Santos to explain how we can more fully explore distinct feelings such as envy and jealousy - so we can tell them apart and work out how to change our lives so we feel them less frequently and less painfully.

Brené Brown's new book is Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience.

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Uncomfortable emotions such as anger, guilt or loneliness are like the guiding beam of a lighthouse - they warn you of dangers ahead and help you navigate a meaningful life more effectively.

Harvard Medical School psychologist Susan David tells Dr Laurie Santos why many of us choose to ignore negative feelings or suppress them - when we should be engaging with them in a way that helps us understand what is going wrong in our lives and what we need to do to fix things and find greater happiness.

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The Happiness Lab returns on Jan 3 to help you take a fresh, new year look at the emotions that make us sad, angry or uncomfortable. We often either ignore these feelings, or wallow in them. Neither strategy will improve our happiness and wellbeing. So in 2022 join Dr Laurie Santos and guests including Brene Brown and Adam Grant to work out how to really approach feelings like grief, guilt and burnout more effectively from now on.

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We all want to do good - and doing good can make us feel good - but we often don't make the most effective choices when we do things like donate money to charity.

To mark #GiveTuesday, Harvard psychologist Joshua Green explains why we tend to give with our hearts rather than our heads. And why this means we don't do the most good possible with every dollar we donate.

To donate to some of the most effective charities around (and to the causes close to your heart) go to: https://givingmultiplier.org/HAPPINESSLAB

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If we decide that we can't get better at things, or that our ideas and personality traits are fixed... then we hinder our ability to change and improve in enjoyable and fulfilling ways. But by challenging ourselves to be more hopeful about our prospects for improvement we can see profound changes in our lives.

David Yeager, a psychology professor at UT-Austin, explains how we fall into limiting fixed mindsets, and how easy it is to start adopting a "growth" mindset that will allow us to flourish.

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Presenting: An Excerpt from Miracle And Wonder: Conversations With Paul Simon by Malcolm Gladwell and Bruce Headlam. Download the audiobook today at miracleaudiobook.com and receive an exclusive listener's guide pdf featuring additional commentary from Bruce, the producers and editors of Miracle and Wonder.

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Dan Harris was working seven days a week - and knew something had to give. He reluctantly left his ABC News job to concentrate on the Ten Percent Happier podcast.

To mark his career move, Dan and Dr Laurie Santos trade tips on how to find greater happiness in the workplace - from making better use of your time, to finding meaning in even the worst aspects of your job. Dan and Laurie also try out a meditation to help deal with those awful feelings of jealousy when a co-worker gets a raise or wins some praise from the boss.

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When bad things happen to people - illness, accident or crime - our brains fool us into believing the victims must have done something to deserve their fate. This deep-seated bias is wrong though - and we should try to show more empathy for our own wellbeing.

Dr Laurie Santos talks to historian Hallie Rubenhold about her research into the lives of the women killed by Jack the Ripper in Victorian London - and why even today people aren't more sympathetic towards them.

Subscribe to Hallie's podcast Bad Women: The Ripper Retold wherever you got your shows.

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Our recent episode about happiness and nostalgia prompted a lot of listener feedback. Since people seemed to really enjoy our chat with 80s star Rob Lowe, we thought it would be fun to bring you an appropriate episode of Literally! With Rob Lowe.

In this edition of his podcast, Rob talks to fellow 80s icon Molly Ringwald. Find out what magazine reigns supreme (Bop! or Time), how a cowboy hat could have transformed The Breakfast Club, and what supervillain Molly would play in a film!

(Contains adult language).

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Dr Laurie Santos doesn't have so much fun these days - which is really bad for her health and wellbeing. So Catherine Price (author of The Power of Fun: How to Feel Alive Again at http://howtohavefun.com/) is staging an emergency fun-tervention which will take Laurie to the beach and totally out of her comfort zone.

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Peter Pan was her childhood hero, but Dr Laurie Santos woke up one day and realised she'd broken the cardinal rule of Neverland - she'd grown up and stopped having fun.

Research suggests that goofing off and enjoying yourself is vitally important to your health, productivity and wellbeing. So Laurie asks Catherine Price (author of The Power of Fun: How to Feel Alive Again) to come to her rescue and stage an emergency fun-tervention.

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Change is the only certainty in life. We may desperately want to change ourselves and our surroundings, or we may fear the disruption and distress some changes bring. Dr Laurie Santos talks to change expert Dr Maya Shankar (host of A Slight Change of Plans) about how we can put change in perspective and learn to fear it less; and also how we can bring about far greater changes in ourselves than we ever thought possible.

Laurie and Maya also take a few listener questions.

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When Kitty Genovese was murdered, her family and the wider world was told that bystanders watched, but did nothing to intervene. Psychologists tried to explain this callous inaction with a popular theory - the "bystander effect".

Dr Laurie Santos was taught this theory - that most people won't in step help - but talking to Kitty's brother and Lady Gaga's mother she reveals that the "bystander effect" is wrong. People do like helping out, and we get a happiness boost from being kind. So how do we encourage more bystanders to intervene?

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We might love gruelling hikes, trips to see far-flung relatives or super hard crossword puzzles, but often we lack the motivation needed to embark on these fun things. How can that be? They make us happy, right?

Dr Laurie Santos explores why our brains don't encourage us to do things that we know we'll enjoy, and presents some strategies to help us do more of the activities that will result in happier and healthier lives.

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Companion pets - especially dogs - are credited with making our lives richer and more fun, but does the science back up this belief? Dr Laurie Santos breaks down what it is dogs can do to make us happier - and what behaviours we can adopt to experience the wellbeing boost of dog ownership even without buying one.

She'll also introduce you to Georgia the motorcycling dog and her owner, Laurette Nicoll.

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

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Being shunned by a lover, a school or an employer hurts - but we're only just beginning to understand how real this pain is and what steps we can take to administer a bit of emotional first aid to stop the experience scarring us for good.

Dr Laurie Santos talks to leading experts in the science of rejection... and to actor/marine/golfer Tim Colceri about one of the most extreme real life stories of humiliation and dashed hopes you're ever likely to hear.

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Actor Rob Lowe LOVES the 1980s. And who can blame him? He was one of the most famous men on the planet. But, as he tells Dr Laurie Santos, he's careful not to wallow in nostalgia for the music, fashions and events of his youth too much - and happiness science backs him up on this.

Research suggests that our memories of the past can be very selective and highly unreliable - causing us to misremember events and cast them in a rosy glow. Sadly, this also causes us to make very bad decisions about what will make us happy in the future.

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There are no stupid questions when it comes to discussing happiness - so Dr Laurie Santos has joined forces with fellow psychologist Angela Duckworth (host of the No Stupid Questions podcast from Freakonomics Radio) for a special crossover episode to talk about how we all want to fit in; why we should do dinner and movie on separate date nights; why we should imagine bad things happening to our homes; and why a change for the worse in your life can actually be a happiness gift.

Check out No Stupid Questions wherever you get your podcasts!

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Dr Maya Shankar studies how our minds work and how we change. She joins Dr Laurie Santos to discuss how her own life plans were derailed at 15 and the journey that finally brought her to start a new podcast, A Slight Change of Plans.

The show brings you intimate conversations about how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves.

In this preview you'll hear part of an interview with Darryl Davis, a Black jazz musician who convinced hundreds of KKK members to leave the Klan.

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Hidden Brain is a weekly podcast hosted by Shankar Vedantam. It's a show about science and human behaviour we think you'll enjoy. Dr Laurie Santos was a guest on the show - so we thought you'd appreciate a chance to hear her tell Shankar all about her research work on monkeys and what they tells us about how our own biases surrounding financial decisions developed.

If you like this episode of Hidden Brain subscribe to the show wherever you get your podcasts or find out more at https://hiddenbrain.org/  

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The challenges of life often cause us to work frantically to overcome our difficulties - but the Chinese thinker Lao Tzu recommended that instead we should emulate the slow, steady, yet powerful flow of a river.

Solala Towler has studied and taught the principles of Daoism for more than 30 years - and explains how we can implement them into our daily lives. Things like retaining our childlike wonder, being content to go with the flow, and appreciating moderation in all things so that we don't burn ourselves out.

You can read more about Solala's work at https://abodetao.com/

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The Covid pandemic has robbed us of many rituals and ceremonies we took for granted - from simple handshakes to elaborate graduation ceremonies. Their loss is important - rituals contribute to our happiness in so many ways. Something the ancient Chinese teacher Confucius contemplated deeply.

Harvard professor Peter Bol (who teaches ChinaX at edx.org) explains why Confucius thought that ritual behaviours can bring us and our communities peace and joy - but why we need to create traditions and rules and customs that serve others, not just ourselves.

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Miroslav Volf teaches at Yale Divinity School - and is celebrated for his work on reconciliation and forgiveness. But book learning alone does not explain this focus.

Miroslav’s brother was killed in a childhood accident, and the Volf family’s journey through misery and hatred finally ended in a powerful act of forgiveness inspired by Christian teachings. He tells Dr Laurie Santos how seeking to "unglue" the deed from the doer is a gift we can give others and ourselves.

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Sarah Hurwitz worked 24/7 at Harvard, and barely took time off as she built a career in DC writing speeches for first Hillary Clinton and then Michelle Obama. Sarah would even take her cell phone into the shower.

But as she explored the teachings of Judaism, she began to appreciate the vital importance of the commandment to observe a day of rest, and found that sometimes doing less made her happier.

Sarah is author of Here All Along: Finding Meaning, Spirituality, and a Deeper Connection to Life in Judaism (After Finally Choosing to Look There).

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Sarah Hurwitz grew up thinking there was little the great texts of Judaism could teach her - she even hatched a plot to get out of Hebrew school. But in adulthood she discovered that The Torah contains instructions to act with gratitude, kindness and solidarity that all chime with the latest happiness research.  

Sarah is author of Here All Along: Finding Meaning, Spirituality, and a Deeper Connection to Life in Judaism (After Finally Choosing to Look There).

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Moving more is great for your happiness - but many of us decide to exercise because we're unhappy with our bodies and long to change them. What should be fun and life-enhancing often becomes saturated with self-loathing.

Jessamyn Stanley identified as a "fat and awkward weirdo", who shied away from exercise until she realised that it was her own body-shaming that was holding her back. She tells Dr Laurie Santos how she decoupled her love of yoga from the corrosive idea of transforming her body - and in the process became an inspirational teacher and author for those who think exercise isn't for them.

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Diets and "healthy" eating fads are a January fixture - but few of us stick to these harsh regimes. And when the dieting ends, we often go back to the "bad" foods we craved during our fasting.

Psychotherapist Andrea Wachter says this dieting "roller coaster" makes our minds obsess over food and causes our bodies no end of harm. Andrea stepped off the roller coaster by taking a kinder and calmer approach to the foods she consumed. She tells Dr Laurie Santos the key rule - feed yourself like you'd feed someone you love.

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Psychologist and meditation teacher Tara Brach felt too stressed and busy to spend time with her elderly mother - until she had a lightning moment of realisation. Why couldn't she enjoy living in the moment with her beloved parent? What fears and insecurities were preventing her from devoting time to her mom?

Tara tells Dr Laurie Santos how she created RAIN - a mindfulness practise that allows us to Recognise, Allow, Investigate and Nurture our emotions. Once we consciously engage with those emotions, Tara argues, we can decide what is really important to us and our happiness.

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We often start a new year hoping to make big changes in how we look, feel or act. This can involve a lot of self-criticism and adopting things like tough diets and brutal exercise regimes. But being hard on ourselves doesn't deliver results.

Dr Laurie Santos examines why being a nasty drill sergeant to ourselves is less effective than being a kind coach; and hears from researcher and author Kristin Neff about why developing self-compassion is vital to helping us achieve our new year goals.

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A lot of the festive events and traditions we look forward to each year will be very different in 2020. Gatherings might be smaller than we'd like... or cancelled altogether. Family tensions might be heightened too. But Dr Laurie Santos has gathered a group of top happiness experts to share their tips, tricks and science-backed strategies to make this holiday season as good as it can be.... and maybe even great.

Joining Laurie for this festive Zoom party are Jamil Zaki from Stanford University, Liz Dunn from the University of British Columbia and Nick Epley from the University of Chicago Booth School of Business.

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Exchanging holiday gifts is supposed to be joyful... but for many of us it is a source of stress, anxiety and hurt feelings. To transform the way you think about the act of giving and receiving presents, Dr Laurie Santos has gathered together the top experts in the field of happiness to share their tips, tricks and science-backed strategies. They even tackle the thorny issue of giving money in lieu of a present - with some surprising conclusions.

Joining Laurie for a festive Zoom party are Jamil Zaki from Stanford University, Liz Dunn from the University of British Columbia and Nick Epley from the University of Chicago Booth School of Business.

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The Buddha was born to a royal family... and it shocked him when he found out that no amount of money or power could keep suffering and loss at bay forever. The quest to accept that life brings us pain was key to the development of Buddhism as a major religion.

Dr Laurie Santos is joined by Liz Angowski and Robert Wright (author of 'Why Buddhism is True') to explore The Buddha's teachings about unhappiness and how mindfulness meditation can help us come to terms with the negative feelings we all experience from time to time.

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Epictetus was born into slavery and beaten until he was lame... but he became one of Ancient Rome's greatest thinkers by accepting every setback as an opportunity to learn and grow.

Philosophy professor Bill Irvine joins Dr Laurie Santos to delve into Stoicism - an ancient school of thought which urges us to reframe how we view the problems we all face and defuse the negative emotions of anger and envy that can be so harmful to our happiness.

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Plato likened us all to charioteers trying to control two wayward horses. The steeds represent the competing wants and desires that constantly pull us off course and away from a happier life.

Yale professor Tamar Gendler joins Dr Laurie Santos to examine how the ancient Greek philosopher didn't only diagnose the internal tensions we all face, but also offered a cure. The horses can be made to pull in the direction you command... but each must be coaxed in the right way.

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He gave us biology, physics and drama... but Greek philosopher Aristotle also thought deeply about how humans can flourish and live happy lives of virtue.

Yale professor Tamar Gendler tells Dr Laurie Santos about Aristotle's wellbeing insights and how he recommended taking daily "baby steps" towards becoming the sort of happy, moderate person we aspire to be. A kind of ancient "fake it, 'til you make it" ethos.

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You might detest bigotry and injustice, but have you done anything to address these problems? There are many reasons we stay silent and inactive when we know we should intervene to defend the rights of others. We look at the psychology underpinning our reluctance to act and the ways in which we can match our moral beliefs with concrete actions.

Featuring James Barr and Dan Hudson, co-hosts of the podcast 'A Gay and a Non-Gay'.

WARNING: This episode talks frankly about discrimination, hate crimes and sex.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Feeling you belong to a group can be great - but it also has a darker side, leading us down an unhappy path of hatred and violence towards people with different identities and backgrounds.

Dr Laurie Santos talks to Mina Cikara - whose homeland descended into a bloody civil war - and Jamil Zaki about how we can fight hatred with empathy, kindness and difficult conversations.

(Deep canvassing clips courtesy of The Leadership Lab https://leadership-lab.org/ at the Los Angeles LGBT Center.)

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Cait Flanders went deep into debt so she could buy all the clothes, books and gadgets she thought would make her happier. It was only when she junked it all that she found that 'doing' rather than 'having' is a better way to spend your salary.

Dr Laurie Santos examines why investing in experiences like concerts, vacations and dining out can give us a long-term happiness boost that buying things just can't match.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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We all have bad habits - things we eat, drink, do or say that cause us unhappiness. We repeat these behaviours over and over again - almost as if we are on autopilot. But we can break free from them, and use the mechanics of habit formation to make doing good things feel effortless.

Dr Laurie Santos meets a scientist who sleeps in her running gear and a former army doctor who went to Vietnam to fight a wave of heroin abuse in the military and discovered something startling about habits.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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The world is full of people and things that can make you happy, but you have to notice them to get the full effect. Smartphones are technological marvels, but the hold they have over our limited attention is causing us to miss out on more than we realize.

Dr Laurie Santos finds that even having a phone nearby can reduce how happy you feel. Laurie chats with Catherine Price, a science journalist, founder of ScreenLifeBalance.com and author of How to Break Up With Your Phone.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm or visit screenlifebalance.com, the website for guest Catherine Price.

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'Time famine' is when you just don't feel you have a spare moment... and it can make you miserable. It's a feeling Dr Laurie Santos knows only too well, so she seeks help from her time affluence hero, Idler author Tom Hodgkinson.

Tom lives life to the full, but he ensures he carves out time to wander around, think, chat with friends and even take naps. He argues that 'idling' is vital to leading a happy, creative and productive existence. Is he right? And if so, what can we all do to break free from the tyranny of time?

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Marty kills rats... but if you asked him what his job is he'd say it was "solving problems" and "helping people". How we view our work can contribute greatly to our daily levels of happiness - far more than money or status.

Dr Laurie Santos examines how we all came to ignore the importance of job satisfaction and hears from Professor Amy Wrzesniewski about "job crafting" - the reframing skill that happy people like Marty use to see their careers as more than just a way to make money.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Reply All hosts PJ and Alex love to trade gripes. Their complaints about the minor annoyances of modern life make for great audio, but are the podcasters making a classic mistake?

We all like to complain - thinking that venting does us good - but Dr Laurie Santos explains to PJ and Alex that they should gripe less if they want to be happier, and sets them a task to say something nice.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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We talk a lot about psychopaths - but rarely discuss their polar opposites, super altruists. These are people who go to extreme lengths to help others - even though their acts of kindness might cost them time, money or expose them to physical danger. These folk are also happier than the rest of us.

A super altruist once saved the life of psychology professor Abigail Marsh - so she devoted her career to understanding what drives these amazing and happy people and how we call all learn to be more like them.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Do you want to be happier? Complain less? Enjoy your work more? Find time for the things that matter to you?

Yale's Dr. Laurie Santos has studied the science of happiness and found that many of us do the exact opposite of what will truly make our lives better. Based on her Ivy League psychology course, Laurie returns with a new season of shows that will change the way you think about becoming happier.

The Happiness Lab from Pushkin Industries returns April 27.

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The pandemic has us all glued to our smartphones, tablets, laptops and TVs - they give us important information, vital social contact and much needed distraction. But Catherine Price (founder of Screen/Life Balance and author of How To Break Up With Your Phone) shares her tips on how to make sure our new screen habits improve our lockdown lives rather than exacerbate our problems and anxieties.

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The heaviest burden of Covid-19 has fallen on the shoulders of medical staff, first responders and others who care for the sick and vulnerable. These people are saving lives, while putting their own health and mental wellbeing at risk.

Several doctors and nurses have written asking for advice on the small ways they can make their daily lives a little easier to bear. So we asked cardiologist and wellbeing expert Dr Michael Rocha to explain the ways he's preparing for shifts on a Covid ward.

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Many people seek Laurie's advice on how to be happier despite this awful pandemic. Prof Katy Milkman invited Laurie to appear on the Choiceology podcast to talk about the things she is doing personally to optimise her happiness amid the fear and stress. We thought we'd share Katy's interview with you so you can hear Laurie on the other side of the microphone for a change.

(Choiceology is an original podcast from Charles Schwab. Dr Laurie Santos and The Happiness Lab are not affiliated with Schwab and the views expressed may not necessarily reflect those of The Charles Schwab Corporation or its affiliates.)

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The health of our romantic relationships is in peril thanks to the many stresses and strains of the pandemic lockdown. Couples might be facing huge emotional and financial challenges at the same time as being tightly confined to their homes. But psychologist Eli Finkel (author The All-or-Nothing Marriage) says there are ways to weather the crisis without destroying your partnership - and there might even be opportunities to hit the reset button and address problems that in normal times you just let slide.

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College student Liam Elkind studied happiness in the class taught by Dr Laurie Santos. When the Covid 19 crisis hit, he knew exactly what to do to fight the negative emotions this pandemic arouses in us all - he helped set up a volunteer group called Invisible Hands to support vulnerable neighbors.

Compassion expert David DeSteno explains why helping others can improve our own wellbeing while protecting us from emotional burnout. And with a guided meditation Dr Santos shows that compassion is thing we can nurture and develop.

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In normal times our minds can be filled with unhelpful thoughts, but during this crisis you might be finding it even harder to calm your anxious internal monologue. Meditation could be helpful.

Dan Harris (host of the Ten Percent Happier podcast) had a panic attack while reading the news live on ABC - and found that meditating brought him a calm he'd never previously known. He tells Dr Laurie Santos how we can all use simple meditations to help us and our families during the pandemic.

The show includes a guided meditation from Dr Santos.

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We always face problems and setbacks - but the coronavirus has dramatically upended many of our lives in a few short weeks. Allowing sadness, anger or fear to dominate us does little to help. We should instead learn from the Greek Stoics - philosophers who embraced challenges with humor, grace and perspective.

Bill Irvine (author of The Stoic Challenge: A Philosopher's Guide to Becoming Tougher, Calmer, and More Resilient) explains some simple ways that you can train yourself to reduce negative emotions and put on your "game face" when you find obstacles in your path.

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We all need to keep a clear head at times of crisis - but that's not always easy. So when strong emotions of fear and anxiety start to cloud your judgement, turn to an effective and reassuring voice of reason... you. Ethan Kross of the University of Michigan Emotion and Self-Control Laboratory gives us concrete strategies on how to coach yourself so you can approach upsetting problems in a calmer and more reasoned way.

If you have a question you want answered on a future coronavirus bonus episode then tweet @lauriesantos or @pushkinpods using #happinesslabpod

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Many of us are being advised to stay at home and avoid social contact to help slow the spread of the coronavirus. Human interaction is a vital component of happiness, so Dr Laurie Santos asks Stanford's Professor Jamil Zaki to explain his research into how we can maintain meaningful links to our loved ones, friends and colleagues even if we can't be in the same room with them.

If you have a question you want answered on a future coronavirus bonus episode then tweet @lauriesantos or @pushkinpods using #happinesslabpod

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Business leader Arianna Huffington nearly died because she didn't get enough sleep. She tells Dr Laurie Santos how this wake-up call changed her attitude to getting enough sack time and shares tips on how we can all prepare ourselves mentally and physically to enjoy the amount of sleep that is vital for us to be healthy, happy and effect in our waking hours.

Recorded in front of a live audience at The Wing in New York's SoHo.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Really concentrating on the emotions and physical sensations you are experiencing right now can make you happier. Join Yale mindfulness expert Dr Hedy Kober as she introduces a live audience to guided meditation. She shares her tips on being mindful with Dr Laurie Santos and explains the new scientific research that shows the benefits of this ancient practice.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Grit and determination to change your habits can only get you so far... if you want to be happier you have to stop and think about how nice people have been to you and how nice you can be to them in return. This circle of gratitude - the science suggests - will also make you a better friend to one of the most important people in your life... your future self.

Dr Laurie Santos investigates this effect with Northeastern University's Prof David DeSteno - author of Emotional Success: The Power of Gratitude, Compassion and Pride.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Research shows we all look for moments to make a fresh start - new years, new seasons, new decades. Our optimism about making big, positive changes is strong, but it fades quickly. As we enter 2020, Dr Laurie Santos asks Wharton's Katy Milkman about the science behind the "fresh start' effect and examines ways we can maintain our new habits beyond January.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Accept our gift of happiness this holiday season! It can be a hectic and stressful time of year... but it's also full of opportunities to feel happier. Dr Laurie Santos brings you science-based tips so you can have yourself a merry little Christmas.

AlSO: The Happiness Lab returns with four special New Year shows to take you into 2020 - beginning 6 Jan.

To sign up to our newsletter visit happinesslab.fm

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From school grades to fitness trackers, we're all being ranked and rated on a daily basis. This is having a huge impact on our happiness and preventing us from living our lives to the fullest. Can giving up on grades radically improve our wellbeing?

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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The world's greatest expert on canned TV laugh tracks helps Dr Laurie Santos demonstrate how the emotions of those around us can make us feel happier or more sad. If happiness is so contagious... can we do more to bring joy to ourselves and our loved ones?

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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We all make thousands of choices each day - and think it means we're in charge of our lives. But making even trivial decisions - about salad dressings, for example - can sap our energy and cause anxiety. Dr Laurie Santos examines why our society wrongly prioritises choice over happiness, and meets a woman who junked her wardrobe in a bid to improve her life.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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We often think positive thinking is the best way to achieve our ambitions - but the science shows it holds us all back. Dr Laurie Santos hears how champion swimmer Michael Phelps imagined the worst to help make his Olympic dreams come true. It's a mental habit that you can learn too.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Once a thought is in our heads, we can't suppress it and trying to only causes us misery. Dr Laurie Santos explains why our brains work in this way and hears from real people who have confronted and overcome disruptive thoughts and bad memories and found happiness in the process. 

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Sharing a good experience with another human deepens our enjoyment of the moment... but only if we abide by certain rules. Dr Laurie Santos shows us how we often get 'sharing' wrong and explains how we can all derive more happiness from ice cream, sunsets and a night in front of the TV.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Technology allows us to bank, shop and dine without talking to another human, but what toll is this taking on our happiness? The inventor of the ATM and the Talking Heads singer David Byrne join Dr Laurie Santos to explore the ways in which talking to strangers can bring us all genuine joy.  

For an even deeper dive into the research we talk about in the show visit https://www.happinesslab.fm/ 

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Ice skater Michelle Kwan was all set to win Olympic Gold... but in a major sporting upset she came second. Sharing her story with Dr Laurie Santos, Michelle lets us in on a key secret to achieving happiness when you're tempted to feel like a loser.  

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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How can winning the lottery ruin your life - while contracting an incurable disease feel like 'a gift'? Dr Laurie Santos hears about dreams come true and nightmares realised; and talks with Dr Dan Gilbert about why human happiness isn't defined by these major events in the way we all assume.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm 

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You can make yourself happier today. Your life circumstances and personality aren't nearly as important as you think in deciding how happy you can be. Dr Laurie Santos explains how understanding the latest science will point you in the right direction and make you more satisfied with your life. Are you ready to feel better?

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Do you want to be happier? Yale's Dr. Laurie Santos has studied the science of happiness and found that many of us do the exact opposite of what will truly make our lives better. Based on the Ivy League psychology course she teaches, Laurie will take you through the latest scientific research and share some surprising and inspiring stories that will change the way you think about becoming happier. The Happiness Lab debuts September 17 from Pushkin Industries.

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Coming September 17 from Pushkin Industries

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