Challenge
? CONSIDER
Did you know there are scientifically
proven ways that you can increase your
happiness and well-being? For example,
the Harvard School of Public Health found
that optimism and positive emotion
provide protection against cardiovascular
disease, slow progression of heart disease
and reduce risk by around 50% of
experiencing a cardiovascular event, such
as a heart attack.
Contrary to general opinion, happiness has
less to do with money and possessions
and has more to do with our attitudes and
relationships with other people. Take this
six-week challenge - try some simple
actions that just may change the way you
approach life.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
1
Challenge
1
? CONSIDER
Each one of us is unique; how happy you are depends on many personal
factors. Forty per cent of your happiness is accounted for by daily activities
and choices you make. So the good news is your actions really can make
a difference.
QUESTION
On a scale of 1–10, what is your current
happiness level? (1 very unhappy to 10 very happy).
ACTION IDEAS
1. Write your definition of happiness.
2. Think about specific things that make you happy and have a
conversation with a friend about this.
3. How do the messages about what makes people happy in the media
(movies, songs) compare with what makes you happy?
4. Describe the happier you – what would stay the same, what would
be different.
I’d love to hear your comments, email
[email protected]
“If you’re happy and you know it clap your hands”
(refined by songwriter Alfred B. Smith in the mid-1900s)
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
Challenge
CONNECT
Having a network of social connections can
improve your immune system, lower your risk
of heart disease and increase your quality of
life. Neighbourhoods with high levels of social
interaction generally have less crime, reduced
bullying, and fewer neighbour disputes.
Happiness and well-being increases when you
regularly connect with others. Social networks
prevent isolation and can provide a source of
support – for example, neighbours can keep an
eye on children out playing, or look after your
house when you are away.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
2
Challenge
CONNECT
Strong social networks create a sense of belonging. People are the
cornerstones of your life; invest time in developing relationships. Whether it is
with family, co-workers, friends or neighbours, building these connections will
enrich your life every day.
QUESTION
Do you make it a priority to connect
with others?
ACTION IDEAS
1. Aim for at least three family dinners this week. Turn off the
TV while you eat.
2. Call a friend you have lost touch with.
3. Organize a neighbourhood block party.
4. Send a note to someone who has influenced your life.
Tell them what they mean to you.
I’d love to hear your comments,
email [email protected].
“People will forget what you said, people will forget what you
did, but people will never forget how you made them feel”
Maya Angelou
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
2
Challenge
BE ACTIVE
When you exercise, your body releases
endorphins which stimulate the brain, create
feelings of elation and contentment, and lower
your stress. Exercise also releases dopamine, a
chemical that mimics the effects of
antidepressants on the brain.
You don’t have to be a pro athlete like Sidney
Crosby to experience the benefits of exercise.
Incorporating simple changes into your
everyday activities can make a difference –
take the stairs instead of the elevator, park in
the stall furthest from the door, or plant a
garden in the spring.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
3
Challenge
BE ACTIVE
Being motivated to exercise on a chilly spring day instead of curling up under a
warm blanket can be difficult. If just the thought of physical activity makes you
tired, combine it with activities you already enjoy. If you like to volunteer, walk
the dogs at the animal shelter, or organize a street hockey game.
QUESTION
Do you make physical activity a
priority in your life?
ACTION IDEAS
1. Get your yard ready for spring.
2. Do squats or crunches during TV commercials.
3. Try a Tai Chi class.
4. Play with your kids outside.
I’d love to hear your comments,
email [email protected]
“Walking is man’s best medicine.”
Hippocrates
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
3
Challenge
KEEP LEARNING
Life-long learning has a positive influence on
happiness and well-being. Learning new tasks can
foster a sense of accomplishment and help boost
your self-confidence. Shared learning experiences
can create a sense of belonging as well as
increase your social network.
Learning is not confined to childhood or through
formal education. It takes place throughout life
and in many forms. Find the method that is right
for you – sign up for a class, read a new author, or
share a skill with friends. Step out of your comfort
zone; set challenging learning goals that are
exciting and achievable.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
4
Challenge
KEEP LEARNING
Finding new activities that spark your passion is the key to life-long learning.
Your mind will thrive when you are challenging yourself and trying new
things. Whether it’s acquiring a new skill or language, playing chess, or
rediscovering an old hobby, successful longevity is built upon patterns of
life-long learning.
QUESTION
What new things have you tried recently?
ACTION IDEAS
1. Try something new for the first time this week.
2. Do the daily crossword, or try a sudoku puzzle.
3. Learn to spell your name in sign language.
4. Alter your routine (take a new route to work, or use your
opposite hand for some tasks).
I’d love to hear your comments, email
[email protected]
"Once you stop learning, you start dying."
Albert Einstein
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
4
Challenge
TAKE NOTICE
Being truly happy is about accepting all your
emotions and feelings – the good, the bad and the
ugly. It’s about taking notice of what is going on
around you and how you feel, then fully
experiencing it. Repressing emotions and
pretending you’re not feeling stressed, angry or
hurt is not the path to happiness. Allowing
yourself to feel and process painful or unpleasant
emotions creates space to feel things like
happiness and joy.
Being mindful is a way of paying attention to the
present moment. It can help you become fully
engaged in activities and increase your capacity to
deal with adverse events. Some experts believe
that mindfulness works, in part, by helping people
to accept all their experiences including painful
emotions, rather than react to them with aversion
and avoidance.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
6
Challenge
TAKE NOTICE
Take notice of the world around you; awareness of your thoughts and
feelings helps you better manage them. It’s simple, you can do it anywhere,
and the results can be life-changing. Being mindful can boost your
concentration, improve your relationships and help with stress or depression.
QUESTION
When was the last time you gave yourself
a time-out?
ACTION IDEAS
1. At least once a day, take 5 minutes to just breathe and clear your
mind of all thoughts.
2. Choose a time to reflect on your day – think of at least one thing
that influenced your happiness and well-being.
3. Take stock. Be aware of the things around you that cause you
happiness or sadness, anger or peace, joy or sorrow.
4. Notice your surroundings, and appreciate the good things around
you every day, big or small.
I’d love to hear your comments, email
[email protected]
"Happiness is when what you think, what you say, and what
you do are in harmony."
Mahatma Gandhi
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
6
Challenge
GIVE
The act of giving activates areas of the brain
associated with pleasure, social connection and
trust. Altruistic behavior releases endorphins and
boosts happiness for you and the people you help.
Studies have also shown that giving money tends
to make people happier than spending it on
themselves.
Remember, giving is not just about money – you
can also give your time, ideas and energy. It can
be tough to find time to volunteer, however the
right match can help you find friends, connect to
your community, learn new skills, and even
advance your career. There are many ways to help
others - become a mentor, participate in Random
Acts of Kindness, or give money to a charity you
are passionate about.
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
5
Challenge
GIVE
Research shows that giving has a positive influence on your happiness and
well-being. Giving also creates stronger connections between people and
helps to build a happier society for everyone. Helping others can be
contagious - it only takes one person to start the wave of positive influence.
QUESTION
What motivates you to give or volunteer?
ACTION IDEAS
1. Help “fill someone else’s bucket” this week.
2. Volunteer to do something that matches your interests,
passion and lifestyle.
3. Donate your gently used clothes or household items to charity.
4. Share your talents with others; offer to hem pants, take family
photos, cook a meal or help clean up a friend’s computer.
I’d love to hear your comments, email
[email protected]
"You make a living by what you get,
but you make a life by what you give"
Winston Churchill
Questions?
Family and Community Services
780-464-4044 www.strathcona.ca/fcs
5