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. 0 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 1 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. 2 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. 3 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. 4 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 5 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 6 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). 7 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) 8 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 20 Average of the group was 41 = happier than 17% of people Average in the end was 52 = happier than 87% of people 15 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) 9 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. 10 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. 11 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 12