ECPP 2012
Study on the effects of Dr. Tal Ben-Shahar´s
program on happiness, with emphasis on
mindfulness practice.
Presented by Asdis Olsen and Thorlakur Karlsson,
Reykjavik University, Iceland.
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Can we increase our happiness level?
An 8 week Happiness-program partly performed
in front of TV cameras,
8 ordinary Icelanders were observed.
Short intro - trailer: http://vimeo.com/30781590
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The researcher
The coach
Dr. Karlsson did the measures.
Asdis has an B.Ed. and M.A. Degree.
Dr. Karlsson has a P.hD in psychology
and analytics
.
He is a president of the pscyhology
and public health dept. at The
University of Reykjavík
She is an adjunct professor at the
Univeristy of Iceland, School of
Education.
She is an Mindfulness teacher.
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The happiness program
Introduction
Method
Intervention
Measures
Measures
Results
Discussion
Dr. Tal Ben-Shahar’s happiness program is presented in his book Happier: Learn
the Secrets to Daily Joy and Lasting Fulfillment.
The program is grounded in academic research in the field of Positive Psychology. It
provides practical tools and methods for building self-awareness and attaining
better living.
The practices includes mindfulness, expressing gratitude, setting goals, accepting
one’s emotions and allowing oneself to be human.
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Method
The aim of the study was to determine whether or not the program will increase
happiness of those who participated. Eight ordinary Icelanders (volunteers) were
observed as they worked their way through Tal Ben Sharar´s happiness program.
Intorduction
Introduction
Aboumetho
Method
ot Company
Intervention
Intervention
Measures
Mesures
Results
Resaults
Discussion
Discussion
Four males and four females, age 23-57 years were selected on the basis of diversity in age
and background.
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Method
An 8 week program partly performed in front of TV
cameras, where each week was devoted to a specific
exercise.
Introduction
Aboumetho
Method
ot Company
Intervention
Intervention
Measures
Measures
A factual reality TV show
Resaults
Results
Discussion
Discussion
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Intervention
The 8 weeks happiness program:
Introduction
Introduction
Method
Method
The group met every week for a workshop, Mindfulness meditation and sharing.
Intervention
Intervention
The homework consisted of daily guided Mindfulness meditations with the aid of a CD
and weekly projects:
Mesures
Measures
Week 1: Good habits
Resaults
Results
Discussion
Discussion
Week 2: Expressing gratitude
Week 3: “Map your life” (meaning, pleasure, strengths)
Week 4: Positive emotions
Week 5: Go outside the comfort zone (shame attack exercises)
Week 6: Painful emotions
Week 7: Integrity and values
Week 8: Good deeds
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Measures
Summary
Introduction
Evaluating the effects of the happiness program and its lasting
impact for at least six months.
Situation
Method
Method
Process
Intervention
Intervention
Mesures
Measures
Resaults
Results
Five methods of measurement employed before and after the
Discussion
Discussion
intervention, and 6 months later:
1)
Ed Diener‘s Happiness Index (DHI), 8-items;
2)
Well-Being Self-Assessment questionnaire, composed of several
established happiness and well-being tests (WBSA), 40-items;
3)
Cortisol stress-hormone clinical test;
4)
Mindfulness Attention Awareness Scale (MAAS), 15 items; and
5)
Cold Water Pain Tolerance Test (CWPTT).
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Summary of results
Introduction
Well-Being Self-Assessment questionnaire, composed of several
established happiness and well-being tests (WBSA), 40-items;
Method
Method
Intervention
Intervention
Method
Measures
For WBSA (range 20-100) little
change was observed between the
first two measurements prior to the
experiment (68 and 69
respectively), and then it gradually
increased until it reached about 95
after the experiment and then 93
six months later.
All subjects elevated their scores
markedly. All but one maintained
roughly their score after 6 months.
100,0
Resaults
Results
95,3
90,0
84,3
80,0
70,0
78,9
67,7
86,9
88,9
90,0
90,5
91,4
Discussion
Discussion
78,4
69,3
60,0
50,0
40,0
30,0
20,0
17.02. 20.02. 27.02. 6.03. 13.03. 20.03. 27.03. 03.04. 10.04. 17.04. 19.10.
Group average: Well-Being Self-Assessment - WBSA (range 20-100)
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Summary of results
Ed Diener‘s Happiness Index:
All subjects received higher scores after the experiment compared to before. Little
change was observed in each case after 6 months. Before the experiment the average
DHI (range 8-56) for the 8 people was 41. After the experiment it was 50 and six
months later 52.
Introduction
Method
Method
Intervention
Intervention
Method
Measures
Resaults
Results
Discussion
Discussion
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Average of the group was 41 = happier than 17% of people
Average in the end was 52 = happier than 87% of people
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10
5
0
25-28 29-33 34-36 37-38 39-40 41-42 43-44 45-46 47-48 49-50 51-52 53-54 55-56
Dienesr´s reference – scale 8 to 56 (most people around 48)
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Summary of results
Introduction
Mindfulness Attention Awareness Scale (MAAS):
Subjects’ average before the experiment was 60.3 (range 15-90),
68.1 after the experiment and 74.1 six months later.
Method
Method
Intervention
Intervention
Method
Measures
Resaults
Results
Cold water pain tolerance test (CWPTT).
Discussion
Discussion
The average for the pain tolerance test in minutes was 142s, 213s
and 261s, before, after and at 6 months respectively.
The cortisol stress measure showed no change between before the
experiment and after.
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Discussion
Introduction
This relatively complex intervention based on the work of Tal Ben-Shahar showed that his
methods can indeed affect people’s lives, i.e. make them happier and increase their
mindfulness, the effect of which lasts at least a few months.
Method
Method
Intervetnion
Intervention
Mesures
Measures
Significance
Resaults
Results
•
All 8 participants showed significant changes – between 15% to 40% on the Well-Being
Self-Assessment Test - on average of 30%.
Discussion
Discussion
•
The effects of changes was significant in all measurements except the cortisol test.
•
The effects/changes was maintained in 6 months after the TV program finished.
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Discussion
Introduction
Method
Method
According to interviews with participants, Mindfulness and new awareness played the
most important role, in increased well-being and happiness. Meditating in a group,
discussions and guidance brought sincerity and compassion. Being a part of a supportive
group in a trusting and loving-kindness atmosphere was a very important factor in all the
other work that was done.
Different assignments brought changes in the lives of the participants and many issues
were resolved.
Intervetnion
Intervention
Mesures
Measures
Resaults
Results
Discussion
Discussion
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