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Neuroscientists Suggest These 5 Easy Ways To Create Genuine Happiness In Your Life

Neuroscientists Suggest These 5 Easy Ways To Create Genuine Happiness In Your Life

Scientific studies on how to improve mood and increase feelings of happiness have proliferated in recent years, thanks in part to the positive psychology movement. Scientists across the board are now increasingly investigating and shedding light on ongoing insights into mood, personality and cognition.

Neuroscientists, in particular, have taken an interest in understanding what brings about an upward spiral of happiness and well-being. As you probably know, not everyone is born with a sunny disposition, but science says we can all learn how to bring more meaning, satisfaction and happiness into our lives.

Here are some key ways neuroscientists say you can create genuine happiness in your life:

1. Express gratitude for life’s everyday gifts.

Different studies show that taking time to appreciate life’s small gifts affects our brains in a positive way at the biological level. According to UCLA neuroscience researcher Alex Korb Ph.D., in his eye-opening book The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, “The benefits of gratitude start with the dopamine system because feeling grateful activates the brain stem region that produces dopamine.” Dopamine is one of four primary chemicals (Dopamine, Oxytocin, Serotonin, and Endorphins) in the brain that effect happiness.

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Of course, sometimes life lands a pretty mean punch and you might feel like there’s nothing to be grateful for. It doesn’t matter, though. You don’t have to find anything to be grateful for. It’s the searching that counts.

“It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence,” Korb explains. “One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful,” he writes.

So express gratitude to people more often, and for life’s little gifts every day.

2. Step up and make more bold decisions.

Don’t shun decision making. When you make decisions, your brain feels in control. It feels at rest. And feeling in control and at rest reduces stress and improves mood. What’s more, brain studies show deciding also boosts pleasure feelings. When you make a decision on a goal and then achieve it, you feel better than when good things just happen by chance.

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For example, if you go to the gym because you feel you have to or you should, well, it’s not really a voluntary decision. Your brain doesn’t get the pleasure boost and the act just feels like a source of stress. However, if you decide to go to the gym and actively choose to exercise, you activate rewarding dopamine activity in the brain and actually enjoy the activity.

So make more decisions in your life and you’ll be happier. You don’t even have to make the 100% right decision. Trying to be perfect overwhelms the brain and makes you feel out of control. Just make a “good enough” decision, says Korb. “…recognizing that good enough is good enough activates more dorsolateral prefrontal areas, which helps you feel more in control…,” he adds.

3. Touch people and hug them more.

The quality of our relationships plays a big role in our brain’s feelings of happiness. “One of the primary ways to release oxytocin (bonding hormone) is through touching,” writes Korb. “Obviously, it’s not always appropriate to touch most people, but small touches like handshakes and pats on the back are usually okay. For people you’re close with, make more of an effort to touch more often,” he says.

Moreover, “A hug, especially a long one, releases a neurotransmitter and hormone oxytocin, which reduces the reactivity of the amygdale,” Korb adds. The amygdala is the integrative center in the brain that plays a key role in processing our emotions, emotional behavior and motivation.

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Spend time with friends, have fun and give more hugs. Neuroscience says it’ll boost your happiness. In fact, other studies shows getting five hugs a day for four weeks will increase your happiness big time.

4. Label you’re feelings in a word or two.

“…in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact,” writes Korb in his book.

Kevin Ochsner, a professor of psychology at Columbia University whose research interests include the psychological and neural processes involved in emotion and person perception, concurs. He says trying to suppress a negative emotion doesn’t work and can backfire on you. You might look fine outwardly, Ochsner says, but inwardly your limbic system is just as aroused as without suppression, and in some cases, even more aroused.

So if you feel awful, give that awfulness a name. Describe that emotion. Nervous? Frustrated? Sad? Angry? Maybe you’re just “Bored.” Label your current emotional state in just a word or two and see the emotion’s impact reduce just like that. Lifting your mood can be that simple.

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5. Lead a more generous and compassionate life.

This might sound a bit preachy, but it is actually backed by neuroscience. Being compassionate and giving to others increases your overall well-being and boosts feelings of happiness more than what you’d experience if you focused entirely on yourself.

A brain-imaging study by neuroscientist Jordan Grafman from the National Institutes of Health revealed that the “pleasure centers” in the brain are equally active when we observe someone giving money to charity as when we receive money ourselves. Evidently, humans are hardwired for giving and compassion- contrary to the popular belief that we are essentially selfish!

In another revealing study led by Elizabeth Dunn at the University of British Columbia, participants received a sum of money and half of them were instructed to spend the money on others. The other half of participants were told to spend the money on themselves. At the end of the study, participants who spent money on others felt happier and more satisfied than those who spent all the money on themselves.

Giving usually makes people feel good. This is true even for infants. In a report by Lara Aknin, also from the University of British Columbia, it was observed that even in children as young as two, giving treats to others increased those kids’ happiness more than receiving treats themselves.

So be more compassionate and generous to others. In doing so , you’ll create genuine happiness in your own life.

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on March 14, 2019

7 Questions to Ask in a Job Interview That Will Impress the Interviewer

7 Questions to Ask in a Job Interview That Will Impress the Interviewer

Recruiters might hold thousands of interviews in their careers and a lot of them are reporting the same thing—that most candidates play it safe with the questions they ask, or have no questions to ask in a job interview at all.

For job applicants, this approach is crazy! This is a job that you’re going to dedicate a lot of hours to and that might have a huge impact on your future career. Don’t throw away the chance to figure out if the position is perfect for you.

Here are 7 killer questions to ask in a job interview that will both impress your counterpart and give you some really useful insights into whether this job will be a dream … or a nightmare.

1. What are some challenges I might come up against this role?

A lesser candidate might ask, “what does a typical day look like in this role?” While this is a perfectly reasonable question to ask in an interview, focusing on potential challenges takes you much further because it indicates that you already are visualizing yourself in the role.

It’s impressive because it shows that you are not afraid of challenges, and you are prepared to strategize a game plan upfront to make sure you succeed if you get the job.

It can also open up a conversation about how you’ve solved problems in the past which can be a reassuring exercise for both you and the hiring manager.

How it helps you:

If you ask the interviewer to describe a typical day, you may get a vibrant picture of all the lovely things you’ll get to do in this job and all the lovely people you’ll get to do them with.

Asking about potential roadblocks means you hear the other side of the story—dysfunctional teams, internal politics, difficult clients, bootstrap budgets and so on. This can help you decide if you’re up for the challenge or whether, for the sake of your sanity, you should respectfully decline the job offer.

2. What are the qualities of really successful people in this role?

Employers don’t want to hire someone who goes through the motions; they want to hire someone who will excel.

Asking this question shows that you care about success, too. How could they not hire you with a dragon-slayer attitude like that?

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How it helps you:

Interviewers hire people who are great people to work with, but the definition of “great people” differs from person to person.

Does this company hire and promote people with a specific attitude, approach, worth ethic or communication style? Are the most successful people in this role strong extroverts who love to talk and socialize when you are studious and reserved? Does the company reward those who work insane hours when you’re happiest in a more relaxed environment?

If so, then this may not be the right match for you.

Whatever the answer is, you can decide whether you have what it takes for the manager to be happy with your performance in this role. And if the interviewer has no idea what success looks like for this position, this is a sign to proceed with extreme caution.

3. From the research I did on your company, I noticed the culture really supports XYZ. Can you tell me more about that element of the culture and how it impacts this job role?

Of course, you could just ask “what is the culture like here? ” but then you would miss a great opportunity to show that you’ve done your research!

Interviewers give BIG bonus point to those who read up and pay attention, and you’ve just pointed out that (a) you’re diligent in your research (b) you care about the company culture and (c) you’re committed to finding a great cultural fit.

How it helps you:

This question is so useful because it lets you pick an element of the culture that you really care about and that will have the most impact on whether you are happy with the organization.

For example, if training and development is important to you, then you need to know what’s on offer so you don’t end up in a dead-end job with no learning opportunities.

Companies often talk a good talk, and their press releases may be full of shiny CSR initiatives and all the headline-grabbing diversity programs they’re putting in place. This is your opportunity to look under the hood and see if the company lives its values on the ground.

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A company that says it is committed to doing the right thing by customers should not judge success by the number of up-sells an employee makes, for instance. Look for consistency, so you aren’t in for a culture shock after you start.

4. What is the promotion path for this role, and how would my performance on that path be measured?

To be clear, you are not asking when you will get promoted. Don’t go there—it’s presumptuous, and it indicates that you think you are better than the role you have applied for.

A career-minded candidate, on the other hand, usually has a plan that she’s working towards. This question shows you have a great drive toward growth and advancement and an intention to stick with the company beyond your current state.

How it helps you:

One word: hierarchy.

All organizations have levels of work and authority—executives, upper managers, line managers, the workforce, and so on. Understanding the hierarchical structure gives you power, because you can decide if you can work within it and are capable of climbing through its ranks, or whether it will be endlessly frustrating to you.

In a traditional pyramid hierarchy, for example, the people at the bottom tend to have very little autonomy to make decisions. This gets better as you rise up through the pyramid, but even middle managers have little power to create policy; they are more concerned with enforcing the rules the top leaders make.

If having a high degree of autonomy and accountability is important to you, you may do better in a flat hierarchy where work teams can design their own way of achieving the corporate goals.

5. What’s the most important thing the successful candidate could accomplish in their first 3 months/6 months/year?

Of all the questions to ask in a job interview, this one is impressive because it shows that you identify with and want to be a successful performer, and not just an average one.

Here, you’re drilling down into what the company needs, and needs quite urgently, proving that you’re all about adding value to the organization and not just about what’s in it for you.

How it helps you:

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Most job descriptions come with 8, 10 or 12 different job responsibilities and a lot of them with be boilerplate or responsibilities that someone in HR thinks are associated with this role. This question gives you a better sense of which responsibilities are the most important—and they may not be what initially attracted you to the role.

If you like the idea of training juniors, for example, but success is judged purely on your sales figures, then is this really the job you thought you were applying for?

This question will also give you an idea of what kind of learning curve you’re expected to have and whether you’ll get any ramp-up time before getting down to business. If you’re the type of person who likes to jump right in and get things done, for instance, you may not be thrilled to hear that you’re going to spend the first three months shadowing a peer.

6. What do you like about working here?

This simple question is all about building rapport with the interviewer. People like to talk about themselves, and the interviewer will be flattered that you’re interested in her opinions.

Hopefully, you’ll find some great connection points that the two of you share. What similar things drive you head into the office each day? How will you fit into the culture?

How it helps you:

You can learn a lot from this question. Someone who genuinely enjoys his job will be able to list several things they like, and their answers will sound passionate and sincere. If not….well, you might consider that a red flag.

Since you potentially can learn a lot about the company culture from this question, it’s a good idea to figure out upfront what’s important to you. Maybe you’re looking for a hands-off boss who values independent thought and creativity? Maybe you work better in environments that move at a rapid, exciting pace?

Whatever’s important to you, listen carefully and see if you can find any common ground.

7. Based on this interview, do you have any questions or concerns about my qualifications for the role?

What a great closing question to ask in a job interview! It shows that you’re not afraid of feedback—in fact, you are inviting it. Not being able to take criticism is a red flag for employers, who need to know that you’ll act on any “coaching moments” with a good heart.

As a bonus, asking this question shows that you are really interested in the position and wish to clear up anything that may be holding the company back from hiring you.

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How it helps you:

What a devious beast this question is! On the surface, it looks straightforward, but it’s actually giving you four key pieces of information.

First, is the manager capable of giving you feedback when put on the spot like this? Some managers are scared of giving feedback, or don’t think it’s important enough to bother outside of a formal performance appraisal. Do you want to work for a boss like that? How will you improve if no one is telling you what you did wrong?

Second, can the manager give feedback in a constructive way without being too pillowy or too confrontational? It’s unfair to expect the interviewer to have figured out your preferred way of receiving feedback in the space of an interview, but if she come back with a machine-gun fire of shortcomings or one of those corporate feedback “sandwiches” (the doozy slipped between two slices of compliment), then you need to ask yourself, can you work with someone who gives feedback like that?

Third, you get to learn the things the hiring manager is concerned about before you leave the interview. This gives you the chance to make a final, tailored sales pitch so you can convince the interviewer that she should not be worried about those things.

Fourth, you get to learn the things the hiring manager is concerned about period. If turnover is keeping him up at night, then your frequent job hopping might get a lot of additional scrutiny. If he’s facing some issues with conflict or communication, then he might raise concerns regarding your performance in this area.

Listen carefully: the concerns that are being raised about you might actually be a proxy for problems in the wider organization.

Making Your Interview Work for You

Interviews are a two-way street. While it is important to differentiate yourself from every other candidate, understand that convincing the interviewer you’re the right person for the role goes hand-in-hand with figuring out if the job is the right fit for you.

Would you feel happy in a work environment where the people, priorities, culture and management style were completely at odds with the way you work? Didn’t think so!

More Resources About Job Interviews

Featured photo credit: Amy Hirschi via unsplash.com

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