Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin, and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse, and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

• birthing (sending signals for the body to start contractions)
• infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
• romantic relationships
• sex
• hugging
• connecting with others
• giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body try:

• holding hands with your children or spouse
• hugging
• having sex
• cuddling with a pet
• helping someone
• offering kind words of encouragement and/or compliment to someone
• giving to others
• being in the moment and playing with your kids, talking with your spouse, or
• enjoying a meal together without interruption
• ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
• oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbour? Compliment your co-worker?

Think about how you can weave these loving behaviours into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org 
https://pubmed.ncbi.nlm.nih.gov/21250892/

Gratitude is one of the most soul-nourishing acts you can do; it can heal your heart, lift your spirit, and raise your joy and well-being levels. While showing appreciation for someone or something else can become a wonderful part of your daily practice of meditation, kindness and connection.

Everyone loves hearing these magic words, ‘Thank you or ‘I really appreciate it’. We all recognise that warm glow of having someone express their thanks to us – whether it’s a loved one, a friend, a colleague or even just a random stranger we’ve held a door open for.

Gratitude, the dictionary tells us, is the quality of being thankful and the action or feeling of showing appreciation for kindness. But why does it matter so much, and what are the best ways to express it?

Research has shown that experiencing gratitude has physical, psychological and social benefits, according to a 2012 study published in Personality and Individual Differences reported in Forbes.¹

When we receive thanks, it sparks the production of dopamine and serotonin in our brain. This enhances our mood, helps us manage stress, and alleviates anxiety and negative emotions. The more these positive pathways in our brain are reinforced, the faster our mindset shifts to a happy and optimistic perspective.²³

But gratitude doesn’t just affect the receiver – it also has a beneficial impact on the wellbeing of the person doing the thanking. We have a human need to give help as well as accept it, and when we do, we’re viewed as more likeable and more empathetic. This promotes better communication and cooperation – in short, it helps us develop social connections and integrate within a group. These constructive feelings generate enthusiasm and resilience within ourselves that can boost everyone around us. As a result, gratitude has the incredible impact of helping us sustain good relationships, build better communities and make our lives better. 

And the best part? We all have daily opportunities to show gratitude in the workplace, at home, at school and within our community. Whether a family member or just a fellow shopper in the supermarket, affirming and celebrating others creates waves of positive energy. 

We all have different ways of expressing ourselves, so let’s look at 5 ways to show gratitude.

1. Powerful words: there are so many different ways to say “thank you” that can really help get the message across and brighten someone’s day: “I can’t thank you enough”, “I’ll never forget what you did for me”, “you’re a star”. You can do this in person, via a phone call, an email or a handwritten card, or even just with a note stuck on a co-worker’s desk. People love to hear or read that their help mattered, so personalise your message by explaining why it meant so much to you. 

2. With a hug: whether it’s a full-on bear hug or just a light touch on the arm, never underestimate the importance of physical contact. It activates the parasympathetic nervous system to flood you with feel-good endorphins, helps you get a good night’s sleep, and stimulates your immune system. You can also use body language like eye contact, smiling, and laughter, which helps people feel more connected to each other.⁴

The pandemic has prevented much of the human contact and connections that we so desperately need as humans, so as we emerge, this is a great time to really connect with people you haven’t seen such as relatives and friends and give them a hug or a warm embrace. Express how grateful and thankful you are for having them in your life, and they will sense your deep feelings of gratitude through both words and touch.

In psychology today, they suggest that up to 90% of our communication is non-verbal; our body language, eye contact, and touch are really doing the talking. Therefore we must show others how we care, connect and appreciate them through touch as well as words.⁵

3. Give a thoughtful gift: something that tells the other person you’ve really recognised what they did for you, and that you’re still thinking of them even after the favour. You don’t have to spend a lot of money; it could be something as simple as a bar of chocolate, a packet of sunflower seeds, bake a cake or flowers from your garden. 

In fact home-made gifts are often more thoughtful because you have taken the time and effort to really think about what the person would really like and you’ve put your love into making it. Cakes are great but also think about a homemade card or crafted items.

4. Give your time: Sometimes, your time is the most precious gift you can give. Be present and listen to understand, not just respond. Putting away your phone and patiently opening your ears and heart to someone can be one of the most moving ways of showing gratitude and kindness.

When we make a safe, welcoming space with quality time for someone who has supported us, we show that we value their friendship in giving as well as taking.

The great thing is that gratitude spreads as a result of having a strong network of people around you but also when you create one for someone else. Having a solid support system around us can help us increase our sense of wellbeing and overcome challenges and obstacles in everyday life. It’s also been reported that human connection reduces illness, loneliness, and isolation and can improve our life expectancy.⁶

5. Acknowledge in public what someone has done for you. Praise can often feel more meaningful when we “overhear” it. You could do this for a friend or local business by using social media to write a gratitude post; a colleague could send an email to their boss or team highlighting their contribution to your project or problem. Businesses really appreciate a testimonial or a review; think about this in terms of friendships too.

How can we show gratitude to ourselves?

Gratitude is not just about what we express to others; it’s also incredibly important to express it privately to ourselves because people who feel grateful are happier and significantly improve wellbeing. A regular gratitude practice can also be easier to navigate through challenging experiences. So, our final suggestion is all about manifesting gratitude as a spiritual practice to guide you through difficult times. 

Practice self-gratitude by making a conscious effort to look for positives every day. You could try writing in a gratitude journal, speaking aloud to yourself in the bathroom mirror before bed, or teaming up with a ‘gratitude buddy’ to share three things every evening that made you feel lucky.

Take a moment to notice the sunshine, hearing your favourite song on the radio, or the good luck of finding a car parking space right where you needed it, and you’ll create a positive feedback loop that helps you appreciate the small joys of life.

How do I start a gratitude journal?

There’s no right or wrong way to start your own journal; it’s really about what works for you. The important thing is that you do it.

• Find a notebook or journal that you like. It doesn’t have to be fancy but something that you can carry with you if necessary.
• No-one but you need to see your journal, so neatness, spelling and grammar don’t matter.
• If you prefer to doodle, draw, or stick things in, go for it! A visual representation of what you’re thankful for often can evoke more emotions and memories than a few words.
• Try and create a daily practice of writing in your journal every evening or morning – whatever is best for you. Some people find that noting down their thanks at the end of the day helps them offload the business and noise so they sleep better. While others like to wake and give thanks for the day ahead. Remember, whatever works for you.
• You don’t need to write an essay every day. Three simple words will do it: For example, you could write – family, health, roof. It’s as simple as that but make it meaningful and honest to you.
• Alternatively, you can make this more of a meditation practice, writing and reflecting on your thoughts. Jot down something that happened that you are thankful for, for example: ‘today I am thankful for my colleague helping me to finish a task at work.’

Then just sit quietly and consider how it made you feel, how much you appreciate their time and consideration, how thankful you are for kindness, compassion and friendship. Just let your mind rest on gratitude for a few moments.

Making your gratitude practice a daily habit will not only improve your own health and wellbeing, but you will naturally be mindful of showing others your gratitude every day. Even the little things count!⁷

The Dalai Lama said that “the roots of all goodness lie in the soil of appreciation for goodness”, and it’s true that consciously practising gratitude can actually change your perception and experience of life. Gratitude is a two-way gift for both parties, encouraging a healthy mindset and boosting our physical, emotional and mental wellbeing.

1. 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round [↩]
2. How Gratitude Changes You and Your Brain [↩]
3. Giving thanks can make you happier [↩]
4. Understanding your parasympathetic nervous system for great sleep and less stress [↩]
5. Is Nonverbal Communication a Numbers Game? [↩]
6. You know you need human connection. Here’s how to achieve it [↩]
7. Gratitude Journal [↩]

Sometimes it’s worth stating the obvious: our world would be a better place if we were all a bit kinder towards each other.  So how can we make that happen?

I read somewhere that today, generosity is today almost as endangered as rainforests – as we all strive to pursue our own happiness. But don’t we all remember a time when we helped someone in need – and by supporting the other person, we ourselves experienced a happiness that came with the realisation that we’ve just made the life of another person a bit easier.

That memory can be a great motivation to continue being generous: with our time, knowledge, friendship – and yes, if necessary also with our money. To be generous means overlooking minor mistakes. It means not always having it our way. It means sometimes taking a step back on the pavement when someone else is clearly in a hurry.  

Generosity is probably one of the most understated, yet necessary qualities in our lives today.

It’s not by chance that all major religions equally include generosity as a virtuous quality that should be cultivated and practiced. And fortunately, being generous is actually something that inspires others to behave in a similar way – it’s contagious!

It’s easy to spread generosity…

In a 2012 study from Cornell University,¹ the authors describe a phenomenon known as “paying it forward”: Imagine yourself standing in a queue to get coffee and, as an act of generosity, the person behind you picks up your bill, and the person behind him his, and so on. That’s exactly what happened in a fast-food drive-through in the USA in 2012:  226 customers picked up the bill of the person ahead of them in line – without having to do so. An amazing, and quite obviously contagious gesture.

Social contagion is an interesting idea as it offers us a new perspective on the concept of reciprocity, which is often associated with generosity. Reciprocity describes the feeling of having to return a favour or expecting something in return for our generosity. Reciprocity is a direct relationship between the giver and the recipient of a generous action, rather than the contagiousness of generosity. How is that?

On the one hand reciprocity means that you may have been helped in a difficult situation and you feel you’d like to give something back – that’s a wonderful motivation to donate time or money to charity. Yet if giving feels like an obligation or driven by an agenda (if I do this, that person will owe me) – this may be a good point to take a step back and consider why we’re giving something. Did you ever find yourself shopping for a gift for someone merely because that someone had given you a gift? And how much of your gift was then actually motivated by the feeling of having to return a favour, rather than your joy of finding the perfect gift for this special person?

On the other hand – if you spontaneously decide to be generous towards someone and someone else, who witnesses your good action, takes this inspiration forward – this is a wonderful, indirect and contagious way of being generous.

Because true happiness comes from giving generously without expecting anything in return.²

There’re so many ways we can be generous. We can offer advice – if someone asks for it. Or how about volunteering with a charity: reading to children or giving time to older people who’re otherwise lonely. We can write a restaurant review online, create free open-source software, we can leave honest product ratings online or stop to help someone to change a tyre on the side of the road. Or simply make some time to sit quietly, and listen to someone in need, giving them the space and time to articulate what’s been troubling them – and thereby find a bit more peace of mind.

If we can walk away, being happy about having just listened, without expecting a favour to be returned, then we’ve been truly generous. And we’ll feel a deep happiness that comes from this wonderful gift we’ve given to someone else.

Inspiring others to be generous is something we can easily do: by being generous ourselves. We think this is a great way to spread some good in our world!

1. https://www.nytimes.com/2014/03/16/opinion/sunday/the-science-of-paying-it-forward.html [↩]
2. https://www.swissinfo.ch/eng/sci-tech/warm-fuzzy-feeling_being-generous-makes-you-feel-happier-a-study-reveals/43325688 [↩]

The New Year is here and it brings a time of reflection and goal-setting. Last year was historic in terms of challenges but it was also a year of resilience.

Whilst we may not know what challenges are ahead, we’ve all proven our resilience by actively progressing forward in life — physically, personally, professionally, emotionally and socially.

As we think about what we want to achieve this year, it’s important we consider our learnings and let them shape our opportunities. Follow these three important steps to help set yourself up for a successful year – Reflect, Reset and Rebuild.

Reflect

Whilst the last year was unpredictable for everyone, recognising the different scenarios people experienced, and are still experiencing, can do wonders for your own reflection. Everyone was affected differently. Maybe you personally experienced job and financial struggles, health implications, bereavement or the onslaught of bad news worldwide took a toll on your mental health. Perhaps someone you care about went through these challenges. While it’s important not to dwell, recognising that although you may have experienced a different struggle to those around you, you are certainly not alone. 

Reflection doesn’t only need to be done at the end or beginning of a year but it’s often a time that we see it as a fresh start. It’s a good time to take an inventory of your personal response to life, what life presented to you and how you reacted to it — the continual cycle. As you look back on your memories, photos, or even your journal, asking yourself some important questions about those experiences helps you honour the hard times and notice the ways in which you rose to the occasion and were resilient – and times that may have hindered you from progressing.

What have you accomplished this year? These don’t have to be big milestones – finding some time for self-care, relationships or a hobby is just as big of an achievement. Or even getting recognised at work, achieving a health goal like losing weight or ticking something off on the house list – these are all wonderful accomplishments. Giving yourself some praise is an important part of your reflection.¹

Take it a step further and challenge yourself to go deeper in that reflection. Notice what were the feelings, actions and thoughts involved in those accomplishments. Reflect on how it was actually also hard! The point is that reflecting on accomplishments isn’t simply about finding the glee in the happy ending. It also should provoke thoughts of difficulty, strife, perseverance and resilience. Honour and celebrate all of those steps in your success.

All of these points of reflection will help you identify how you’ve changed over the past year and what you learnt about yourself.

Reset

‘New Year, new me’ is a popular phrase around this time of year – and it’s because it’s the perfect time to reset and transition from one year to the next. Resetting is ultimately recognising your needs and responding to them. It is the essence of self-care. What do you need to continue to propel you forward? Do not yet focus on what’s ahead, but instead think of what your body and soul need to feel energised and whole in the present, as well as the future.

This doesn’t simply mean massages and spa days. It sometimes actually takes work — doing things we may not even want to do. Attend to your medical and health needs, declutter your home, review and organise (and throw away) paperwork, get caught up on small domestic duties such as reorganising your kitchen or cleaning out your garage. By minimising your frivolous or unnecessary needs and wants, you can focus on what is more essential and life-giving.

Once you’ve attended to those tasks, you can do the more enjoyable self-care activities like sleeping in, getting a massage, taking an aromatherapy-infused bath, spending the evening listening to your favourite music or watching your favourite show.

Rebuild

Now it’s time to rebuild. This becomes a clearer path after deep reflection and necessary and enjoyable self-care (resetting). Rebuilding means prioritising what you absolutely must do and carefully selecting what you want to do in the remaining time. Is there something from last year (or previous years) that you wanted to accomplish, try or explore that you weren’t able to get to? Is that still something you want to do?

Focus on what brings you joy and energy and figure out ways to incorporate that into your life more. If you want more free time, start taking an inventory of what isn’t pertinent to your financial or personal wellbeing. Perhaps you want a greater sense of peace and harmony— rebuild your free time on activities that bring you that, such as weekly nature walks, daily yoga, time with a special friend every month or even simple quiet time by yourself.

Reflect, reset and rebuild this New Year so that you can be best equipped to resiliently respond to whatever 2021 brings.²

Now is the time. We all realise good ideas are not always easy to implement in our lives. We should do our best to stay focused on the good things around us, including the millions of wonderful people in our communities. Things are always cyclical and we are entering a new time, a new dispensation. Some wise people call it the Age of Aquarius. We are here to enjoy life, so let’s do it!

1. https://www.emerald.com/insight/content/doi/10.1108/JWAM-10-2015-003/full/html [↩]
2. https://hbr.org/2020/06/how-to-reset-your-goals-during-a-crisis [↩]

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁵ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁶ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁷ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁸ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night. [↩]
7. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
8. Mental Health Foundation: Doing good does you good [↩]

Gratitude is an attitude: it may sound corny, but the truth is that if you seek out good things, you can always find them and the best part: your physical and mental wellbeing will improve overwhelmingly.

Sometimes we struggle to see the good in the world, and even in our day to day lives – we focus on what we do not have and what we are lacking. But we need to focus on what we do have; taking a moment every day, to show gratitude, not for anyone else but our own emotional and mental wellbeing.

The experience of gratitude encourages us to appreciate what is good in our lives and compels us to pay this goodness forward. People with more grateful dispositions report being happier and more satisfied with their lives. Gratitude also functions as social glue that nurtures the formation of new friendships, enriches our existing relationships, and underlies the very foundation of human society.

In today’s fast-paced, monetised world, we can fool ourselves into thinking we should measure our lives and fortunes in terms of physical possessions and material objects. But this would be a mistake.

You see, sometimes we have it backwards: Happiness and joy that comes from owning stuff and collecting possessions do not provide gratitude, for this is short-term and shallow. This would explain why many of us feel unfulfilled and lonely at times.

Instead, gratitude itself (the daily ritual of showing grace for what we have that cannot be measured in material terms) brings us joy and a sense of fulfilment that could never be filled with objects or possessions.

Showing gratitude is simple, so why do we forget to take a moment each day and do it?

We’re not ungrateful or thankless, but we are busy, and sometimes the simplest things get forgotten. But today, perhaps more than ever before, we need to find ways to improve our mental well-being providing time to pause, find peace and a deeper understanding of what we need emotionally.

Watching the news, listening to others moan and complain, pressure at work – we can become so overwhelmed to the point of drowning in negativity. We forget that there is so much to be thankful for, so we must remind ourselves daily that our lives could be driven more positively by a strong sense of gratitude and appreciation for all that we have.

When performing a simple ritual every day, even if it’s just 5 minutes to begin with, you’ll quickly start to realise a shift in your mindset towards positivity and joy.

The impact of gratitude on our mental wellbeing

Much research and study have been undertaken on gratitude and its impact on our emotions, mood, mind and mental well-being.

Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude.

In one study, they asked all participants to write a few sentences each week, focusing on particular topics. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives.

While there is no evidential proof of the connection between gratitude and mental wellbeing, the following thoughts are widely supported

Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and wellbeing. His research confirms that gratitude effectively increases happiness and reduces depression.

Proof or not, the long-term effects of a daily gratitude practice can bring joy and positivity to those doing it. It’s simple to do; you need no equipment and you can begin right now.

Start your gratitude practice

Below is a list of questions that will help you shift your focus towards a life filled with gratitude.

But before you begin with, consider these simple steps.

1. There is no right or wrong answer to each question.
2. Your practice is your own; even if you begin with 1 question per day, that’s great!
3. You can perform this practice in your head, out loud or write it down.
4. Many people create a gratitude journal: it can help to focus even deeper – the time taken to write can help embed the thought.
5. Try to make your process a moment for yourself – this should not be another chore, so whatever way it works for you is best.

Gratitude Icebreaker examples

Now let’s focus on some of the questions you could ask yourself. Again, these questions are simply prompts to get you started; you may think of others and develop your own over time.

1. What can I give gratitude for today?
2. Who am I thankful for in my life?
3. Why am I thankful for them?
4. What is the best thing that has happened today?
5. What good things are possible today?
6. I am thankful for my body because?
7. What opportunities have I been given that I am thankful for?
8. What am I looking forward to in the future?
9. I am warm, sheltered and fed, how can I share my gratitude?
10. What do I love about myself?
11. What do I love about my body?
12. What do I love about my brain?
13. What do I love about my partner?
14. What do I love about my children?
15. What am I thankful for in nature?
16. Which experiences am I thankful for?
17. What was good about work today?
18. Which colleagues and friends am I thankful for?
19. How can I share my gratitude with strangers?
20. What have others given me that I am thankful for?
21. As I sit and look around me, what can I see that I am thankful for?
22. What do I have to look forward to and give thanks for?
23. How am I fortunate without including material things?
24. What can I see out of the window and give thanks for?
25. What have I learned recently that I am grateful for?

Ways to develop your gratitude practice

Many people enjoy this practice daily, while others have found ways to develop and strengthen their practice. Here are some ideas you may wish to try.

• Gratitude Journal: it’s not a special booklet; anything will do, but simply write down your thoughts on your feelings of gratitude. When you’re sad or low and need a boost, then re-reading your thoughts will remind you to reflect on the things you have rather than the things you lack.
• Meditation: taking the time to calm our minds in meditation is also a great moment to show gratitude. Begin your practice by reflecting on what you are grateful for, and then sit quietly in the space of love, peace and gratitude.
• Walking: this is a great way to exercise your body and mind and be with nature. Look around, look up and down and reflect on the amazing world around you. Breathe in deeply and listen to the birds. It will benefit both your body and your mental well-being.
• Write a letter: perhaps you can think of someone you haven’t thanked properly for a good deed or even a friend you can express gratitude for simply being there. You could even write a letter to a higher power to express your appreciation for your faith or forgiveness. Whomever you choose, it can be both powerful and uplifting.

Why is it important to find peace of mind and boost your mental wellbeing?

Today our lives are fast-paced, busy, distracted and can leave us feeling stressed, rushed and overwhelmed. We are constantly ‘plugged in’ and rarely switch off. Shifting from one screen to another and an itinerary that never ends. No wonder our mental health is suffering:

The mental health charity Mind reported that:

• 1 in 4 people will experience a mental health problem of some kind each year in England [1].
• 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England

While there is also a dramatic increase in

A 2021 survey of children and young people’s mental health found that 17.4% of children aged 6-16 had a probable mental disorder in 2021.

Helping children express gratitude

We must find balance and pause. We can teach our children to find balance too. We can easily help them learn about gratitude while making the process fun. At the end of the day, as we read a story, tuck our children into bed and kiss them goodnight, we can share a couple of moments and talk about what you are thankful for today.

As a parent, it will help you begin your daily habit while teaching your children a lifelong development of a positive attitude filled with gratitude.

The soft purr of a cat as it warms up to you. The cuddle of a dog laying at your feet. The singing of birds as you enter. Pets can provide a wondrous sense of love and connection, special from that of others.

This unique relationship can provide a bounty of mental health benefits, enough to have you thinking that, yes, life just may be better with a pet.

How pets support mental health

Interacting with a pet can boost mood and decrease symptoms associated with anxiety. Togetherness can soothe feelings of loneliness (particularly in those living by themselves). Engaging the sense of touch, as well as making eye contact, can nurture connection with a living being.

Being responsible for an animal can bring purpose and meaning to one’s life. Unconditional love paired with something by your side may cultivate healthy self-confidence. Taking care of another being can develop kindness and compassion.

The opportunity to interact with other people (such as at a dog park), can promote increased socialization. Laughter and optimism can result from animal playfulness. Petting and cuddling with a household pet when stressed can induce relaxation. Attachment to an animal may increase positive and mindful behavior towards animals (particularly in children). Engaging with a pet can give way to living in the moment.

Supporting mental health disorders with pets

In addition to the plethora of general mental health perks, specific disorders may benefit from pets as well.

Research shows that those with ADHD may benefit from a structured schedule of feeding and walking an animal, while those on the autism spectrum may discover an increase in social skills and self-esteem due to the soft and warm sensory experience a pet provides.

Furthermore, those who suffer from post-traumatic stress disorder (PTSD) may find solace in a service dog companion.

And whether it’s through equine-assisted therapy for depression and addiction or a visiting hospital therapy dog that helps to calm anxiety and grief, specially trained animals can provide support for a variety of mental health needs.

What if I don’t own a pet?

While pet ownership has a plethora of perks – both mental and physical – a household animal may not be an option for some. Fortunately, there are numerous ways to still enjoy the advantages provided by these beautiful creatures.

If taking care of your own pet is unrealistic or not allowed in your place of residency, consider:

• volunteering at an animal shelter
• fostering adoptable pets
• offering pet sitting and walking services
• spending time with friends and family who have pets
• taking horseback riding lessons

Exposure to pets and the opportunity to interact with them can be a gift. The unconditional love these cherished animals provide can make them a prized companion teeming with health benefits. 

Waking up every morning with a sense of calm and contentment is entirely possible when you have established a routine of positive daily habits.

The healthiest morning routine is one that works for you, supporting your health and lifestyle goals while preparing you for the day ahead. For example, daily habits like waking early, going for a run, eating a well-balanced breakfast and walking to work would appear an ideal scenario of calm, balance and happiness that restores and revitalises our health and mental wellbeing, but it’s not the same for everyone.

How do I begin creating healthy daily habits?

Athletes, leaders and others who strive toward high performance believe that positive daily habits are the foundation of their success. In Brendon Burchard’s bestselling book, High-Performance Habits, he explains how these exceptional individuals can perform at a higher level than others: by developing positive habits. But these habits are just for elite performers; they are often simple yet impactful ways to improve performance for anyone who adopts them.

To begin with, we’d suggest starting with small incremental changes. Grand gestures rarely stick and can be too much all at once, increasing feelings of overwhelm, so start by making small gradual changes to develop daily habits. Think about things like planning your breakfast, setting time aside for a quick run or 10 minutes of meditation before getting out of bed, or even packing your bag ready for work the night before.

A little preparation goes a long way.

Preparing yourself mentally and physically will help you achieve your health and wellbeing goals. Let’s think about what you want to change. What do you want to achieve? A smoother morning? Better peace of mind? Clarity and focus in your thoughts? Reduced stress or anxiety? More mobility for your joints and muscles?

Make a list of what you want to achieve with your daily habits, and then think about how you can do it. Keep your list handy for the first few weeks until your routine and habits and established.

Some people keep a list beside their bed while others leave post-it notes around the house to remind them of what to do next. Again, whatever works for you is best!

Here’s our list of top 6 things to help you create a healthy morning routine to improve your health and wellbeing.

1. Start the night before

Nothing sets you up better than a little preparation the night before to create a calm and relaxed morning, whether it’s a work or rest day ahead. You’ll feel content getting into bed that you have planned a smooth morning and done what you can to prepare ahead of time.

If it’s a work day: Get your lunch made, bag packed, and clothes picked out for the following day.

If it’s a rest day: Switch off your alarm, leave a glass of water beside your bed and make sure you have your favourite beverage ready for the morning. Write down any errands you need to run, including any calls or appointments you have.

2. Waking up

Get up as soon as your alarm goes off, you’ll feel better for it, and it won’t put you behind before the day has even begun. Stretch and yawn and help your body to rise by taking in a few deep breaths to awaken the senses. Open the curtains, ideally open a window and breathe the fresh air. The natural light will help your body adjust and gently shift your brain from night to daytime.

3. Meditation

According to research, the practice of meditation can help reduce stress, decrease feelings of anxiety and improve your overall health and wellbeing. Even 10 minutes per day will help you establish an initial habit of doing it, as you gradually work towards a longer practice of up to 30 mins per day.

Begin by sitting quietly without distraction or noise and take a few slow, deep breaths and clear your thoughts. Try to wind down and gently relax into your body. Feel the air enter your lungs and listen to the sound of your breath. Now simply continue to breathe normally while you sit peacefully, listening to your breath: in and out repeatedly. Try not to think about anything; just listen to the sound of your breathing. This daily habit should become easier and more relaxing as you continue your practice.

4. Gratitude

This is a simple daily habit to establish but is often easily forgotten too. The practise of showing and sharing gratitude can easily be woven into your day because you can do it anytime and anywhere. Ideally, you could find 5 minutes each morning to write your thoughts of appreciation in a gratitude journal, but life isn’t always ideal, so…

While brushing your teeth, ask yourself, ‘What am I thankful for this morning?’

Driving to work, remember to appreciate those around you, the car you drive, the blue sky, the fresh air, and the incredible body you have that carries you through the day.

When you’re feeling annoyed you have to wait in the queue to pay for your breakfast, shift your mindset and be thankful that you can buy food; you have a shop filled with wonderful food stuffs to nourish your body, be grateful that you live in a place where it’s safe.

These are just a few moments during your morning when you can show gratitude and shift your mindset from negative thoughts and behaviours to positive ones.

5. Exercise

Exercising the body is a great daily habit to get into at the start of each day. You don’t even need the gym; you can choose from a run, swim, cycle or an online exercise class from the comfort of your living room. However, if you prefer the company of others or taking a class is what you love, then go for it. Whatever works for you is best as it will help you establish the habit and prevent breaking it.

Remember, whatever you choose should stretch the body and raise your heart rate a little, which will help improve your physical health and immune system.

6. No devices

…until you’ve completed at least the first 4 steps above, ideally all 5.

I know, just imagine a morning without devices; it’s hard, isn’t it? BUT, the benefits to our brain upon waking up without immediately plugging in are overwhelming.

Those who have tried it report experiencing increased focus, productivity, a better quality of sleep, lower stress and improved mental health.

While we disconnect from the tech, we can reconnect better with ourselves and others around us. It improves our connectivity and communication with others by developing our self-awareness and giving us the time and space to build our emotional intelligence.

Remember, your healthiest morning routine is your choice. Find what works for you but try and maintain the habits for at least 30 days, by which time you will have established them as routine rather than optional. Start small and gradually increase your time on each one to help maintain and improve good health and positive emotional wellbeing.

Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

• depression
• anxiety
• impulsive behavior
• irritable mood
• sleep issues
• undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health. 

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

• belly breathing
• meditation
• yoga
• forest bathing
• aerobic exercise
• massage
• getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
• a diet rich in healthy bacteria including pre and probiotics
• eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
• mindful use of antibiotics
• 5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

With our own expectations, we can set ourselves up for failure.

By thinking that the next new thing will finally help us reach that elusive feeling of happiness, we’re unknowingly hurting our chances for joy. Mis-wanting, adapting, and mis-predicting can leave us wanting, so we developed this guide to rethinking happiness and how it can lead to more joy.

If I could just get _________…

If I could just find _________…

If I could just make _______…

If I _______________________…

…THEN I would be happy.

Have you ever said this to yourself? In today’s world, it’s easy to have these thoughts – whether consciously or not. The ideas of making more money, buying a bigger home, having the perfect body, or achieving a top-level status encourage us to strive for more, but do these cravings create happiness when accomplished or do they just cultivate an increase in dissatisfaction and suffering?

Due to our minds mis-wanting, adapting and mis-predicting, we can find ourselves in a cycle of searching for happiness where it really isn’t, says information from Yale University’s The Science of Well-Being course.

Mis-wanting

Commercials tell us we need something, websites convince us to buy something, social media shows us what everyone else is doing and culture informs us of what is required – all for happiness.

But these institutions are often misleading, resulting in our brains mis-wanting what will truly make us happy. We can often be tricked into thinking that bigger is better, expensive is superior and that more of a good thing leads to increased happiness.

Adapting

It is normal for the mind to get used to things, which is great when we have a new schedule or a change in environment. However, it’s not helpful when it comes to the novelty of new things wearing off.

For example, buying a new car can be exciting and may bring about a moment of happiness, but over time the new car smell dissipates, the tires need to be replaced and miles begin to add up to wear and tear. We aren’t stimulated anymore by the freshness it once brought to our lives, which means we’ve overestimated how happy the new car would make us.

Harvard psychologist, professor, and author of “Stumbling into Happiness,” Daniel Gilbert says, “Wonderful things are especially wonderful the first time they happen, but their wonderfulness wanes with repetition.”

Mis-predicting

Our minds tend to focus on one outcome while other possibilities of what may happen are left in the distant background, often leading to mis-predictions.

If we make a mistake at work, we may conclude that we’re going to get fired. If we don’t get an A in a class, we may think we’ll never get a good job. And if we don’t find true love by a certain age, we may believe we’ll never find it. This type of thinking is also often referred to as catastrophizing.

And, on the other hand, we may think that a promotion at work is the only way to have a successful career, that a 4.0 GPA will guarantee us a good job and that marriage by a certain age is necessary for happiness.

If you find your mind mis-wanting, adapting, and/or mis-predicting, know that these are normal feelings and lines of thinking, especially in this day and age.

Take the next steps in happiness by learning about the two behavioural habits that can boost happiness levels.

It happens every day. We feel content with ourselves and life, for the most part, until we see somebody else who is doing better.

We begin to question our jobs, our choices, and even ourselves. What led us to this point and how is somebody else enjoying life so much more than we are?

It is hard not to compare ourselves to others when we see a constant stream of information and pictures about other’s lives, whether on our smartphones or on the television. It is hard not to be jealous when we’re sitting in the office and we see an Instagram post of someone on vacation on a Greek island, surrounded by turquoise waters and dancing the night away, drink in hand.

Unfortunately, it’s difficult for our minds to think in absolutes, instead using reference points to make judgements. A reference point is an existing standard which all following information is compared to. Let’s say you make $55,000 annually. This may feel great to you, but when you look at your co-worker with a $90,000 salary, you may not feel so accomplished. This is the hard reality about reference points.

Do reference points affect our happiness in everyday life? Absolutely. We have two main reference points that we refer to and with which we compare ourselves. The first is our own past. We compare our current salary to our old salary, which may be higher or may be lower. We compare our current relationship to our old relationships, compare our current cars to our old cars, and so on. What was our happiness level back then in comparison to now?

The other main reference point (and probably the more impactful of the two) is the situation for other people. Facebook, Instagram, Snapchat, and many other social media platforms expose us to the lives of hundreds, or even thousands, of other people. And that’s not including the perspectives we see on television and other forms of news media, too.

Social media leads to social comparison, which in turn leads to lower self-esteem. We use these people as reference points to compare ourselves to, whether it be their career, their body, or what they’re doing for fun, and research shows that it almost always negatively impacts us.

Spiritual leader and author Adyashanti teaches that happiness comes when enlightenment comes, and enlightenment can only come once you have attained a living experience of having no reference points.

So how do we rid ourselves of these reference points? One of the most important tactics is to avoid social comparison. The worst kind of reference is other people, especially in the age of social media. Deleting social media apps would be the most effective, but if you’re not willing to do this, take control of the content on your phone. Unfollow any accounts that make you feel insecure or bad about yourself. Limit screen time and consume less. This may be difficult, but it’s an important step toward overcoming reference points.

Concretely re-experiencing old reference points can also help. If we can find a way to go back and experience times from our past, we may realize that the present is not so bad. Try to imagine how life was before we had certain luxuries or sources of happiness. This can really help put things into perspective. Observing other, less fortunate reference points, is efficient as well. If work is seeming awful, just imagine the experience of someone who is unemployed and struggling to make ends meet.

Finally, make sure to continue practicing gratitude. Gratitude puts an end to social comparison, and instead lets us appreciate the better parts of our life. After all, if comparison is the thief of joy, then gratitude is the killer of envy.

Are you ready to welcome a fresh start with purpose? Do you want to set goals that sync with your values and strengths? Do you wonder if reaching these goals will bring fulfilment and joy?

Using your ikigai can guide your determinations for success and enjoyment. Ikigai is the Japanese concept for living a life of purpose and worth – simply put, a reason for living. It involves four components comprised of:

            – your passions

            – your skills

            – your vocation or career

            – your mission in life

Overlapping are elements that play a role in these components:

            – what you love to do

            – what you are good at

            – what the world needs

            – what you can do and be compensated for

When the four components are fulfilled by the elements that support it, ikigai can flow smoothly leading to experiences that cultivate enduring happiness. It not only benefits you, but also others in the world.

And bringing it into a new beginning can be just the thing needed to set meaningful goals.

Reflect

Before setting goals, take time to reflect on the past as well as your current values and goals.

Ask yourself such questions as:

            – What did I accomplish recently? / What do I want to accomplish going forward?

            – How did it make me feel? / What do I want to feel?

            – Who did I help? / Who do I want to help?

            – What’s important to me?

            – How can I assist others and make a difference in the world?

            – What skills do I have?

            – What brings me joy?

Contemplating what purpose you’ve been serving and adjusting it to meet your future goals can support determinations that fit you.

Prioritise

Setting the same goals as you always have may not be useful because aging, experiences, and environment can all affect ikigai (it morphs throughout life). In addition, setting goals just because someone else is doesn’t benefit you at all.

This is why it’s important to tailor your goals to what works for you.

Prioritizing actions that bring meaning to your life as an individual can help you succeed. For some, this may be cleaning up their diet. For others, it may mean connecting to their community through volunteerism. 

Customize your goals in this period of starting fresh to fulfill your personal sense of ikigai.

Activate

Ikigai is only a philosophical concept until action creates experiences that demonstrates it.

Activate your ikigai by:

            – being proactive rather than reactive in changes you want to make

            – tracking your progress (what is working, what isn’t)

            – setting small goals that, over time, can make a big difference

            – modifying goals when needed

            – staying accountable to yourself and to others

Following through with what you set out to accomplish may be more achievable when thoughtful goals align with your passion, skills, values, and the needs of humanity.

Although any time of year is good for developing your ikigai, a new beginning can provide a scheduled pause for making space to think about it.

The simple act of recognising success is incredibly powerful, but so often in life it seems that the natural thing to do is to be humble and shy in coming forward to celebrate our successes. 

We fear being recognised, but why is this? Some believe, it’s because at a deep internal level, we can all be a little scared of failure.¹

It’s important to remember though, that other people actually want you to succeed! Think about how you feel yourself when you see a Best Man nervously standing up to give a wedding speech or a child in a school play addressing an audience full of people. You’re not hoping they forget their words – in fact, you want just the opposite. It’s the same when others look at you. They don’t want you to fail and they’re not looking at every little thing in case you do. In fact, it’s more likely that they are so keen to see you succeed that, even if something doesn’t go to plan, they won’t notice, or at least, they won’t care.

Recognising and sharing success is fundamentally fun for both the person being recognised and those sharing in the celebrations. It’s an excuse to come together and acknowledge all that is good, to focus on the positive and to feel united in enjoying a common emotion.

If you don’t feel comfortable with the attention being on you, try to remember the reasons why it is. There is nothing bad in sharing your success and you may end up inspiring others to reach a goal or go for a dream – sometimes without even realising it. Success stories can help others in challenging situations to look for the positives and to believe that everything is going to be ok, and they can demonstrate practical tips or actions to follow when they feel stuck.²

Most of all though, if you are the one who’s success is being celebrated, it’s a time to acknowledge yourself as a person who worked hard and achieved something great. It’s a time for yourself, as well as for others, to reinforce the meaning of your success and to allow yourself to feel fulfilment from it.

Read our inspirational Lifeplus stories³ and discover more ways to enjoy a fulfilling and successful lifestyle that’s worth celebrating. Be that positive difference and experience wonderful moments together.

1. https://www.psychologytoday.com/gb/blog/the-squeaky-wheel/201306/10-signs-you-might-have-fear-failure [↩]
2. https://harvardmagazine.com/2008/06/the-fringe-benefits-failure-the-importance-imagination [↩]
3. https://ww1.lifeplus.com/web-page/lifeplus-stories [↩]