From Depression to HappinessErick Messias, MD, MPH, PhDArkansas VP/Medical Director

Beacon Health Optionserick@empsychiatry.com

Plato(427-347 BC)

Studied under SocratesFounded the Academy

Tutored Aristotle

Aristotle(384-322 BC)Studied under Plato

Founded the LyceumTutored Alexander

The safest general characterization of the European philosophical tradition is that it consists of a series of footnotes to Plato.Alfred North Whitehead, Process and Reality, p. 39 [Free Press, 1979]

Aristotle Insights into Happiness

• Until then the concept of happiness was tied to the concept of pleasure – Hedonist View

Aristotle Insights into Happiness

• Aristotle proposed that happiness is the expression of Arete (virtue/excellence) – Eudemonic View

What do we need to be happy?

What do we need to be Happy?Aristotle’s Answer• Bodily Needs

– Health– Vitality– Vigor

• External Goods– Food– Drink– Shelter– Clothing

• Goods of the Soul– Knowledge– Friendship, Love– Art

• Abraham Maslow’s Answer

How do we go about being happy?

Aristotle’s List of VirtuesDeficit Happy Medium Excess

Cowardice Courage Recklessness

Insensibility Temperance Intemperance

Churlishness Friendliness Obsequiousness

Humorlessness Wit Buffoonery

Slothfulness Physical Fitness Fanaticism

Timidity Confidence Arrogance

Miserliness Generosity Vulgarity

Can we talk about Virtue without stating a war?

• Confucian Virtues• Taoist Virtues• Buddhist Virtues• Hindu Virtues• Athenian Virtues• Judeo-Christian Virtues• Islamic Virtues

Can we talk about Virtue without stating a war?

• Wisdom – creativity, curiosity, Open-mindedness, Perspective

• Courage – Bravery, Persistence, Integrity, Vitality

• Humanity – Love, Kindness, Social Intelligence

• Justice – Citizenship, Fairness, Leadership

• Temperance – Forgiveness, Humility, Prudence, Moderation, Self-regulation

• Transcendence – Appreciation of Beauty, Gratitude, Hope, Humor, Spirituality

The Idea of Optimal Experience (Flow)

The Idea of Optimal Experience (Flow)

Characteristics of Flow

1. confront tasks we expect to complete2. must be able to concentrate 3. clear goals4. immediate feedback 5. deep but effortless involvement6. sense of control7. concerns for self disappear 8. sense of time diminished

Some Philosophical Thought ExperimentsNot IRB Approved

Aristotle’s Deathbed Test

• Imagine you are in your deathbed. Now, as you review the final draft of your curriculum vitae, what in your record will cause you to look back on your life with a sense of satisfaction?

• In other words, how do you really want to measure the worth of your life?

Aristotle’s Deathbed Test

• The measure of whether a man or woman is truly happy – is the degree to which one is free of deathbed regrets about his or her unfulfilled potential

• Clip from Papillon• Existential Exercise: Write your own obituary

Conclusions and Summary• Since Aristotle there has been a tradition of Arete

(Virtue/Excellence) Based Happiness• Virtues and Excellence need to be nurtured and celebrated –

Good Habits• Recent research in positive psychology and intelligence

measurement has contributed to an expanded view of these constructs

• What’s your role in it? For yourself and for your patients/clients

From Depression to HappinessErick Messias, MD, MPH, PhDArkansas VP/Medical Director

Beacon Health Optionserick@empsychiatry.com

EXERCISES AND PRACTICES

Gratitude Diaries (count your blessings)

• McCullough, Emmons, 2003: Expressions of gratitude once a week for 10 weeks, better health, happiness 3 weeks later compared to: baseline control condition, a complaint condition

• Lyubomirsky: 1 time a week write down what you’re grateful for, boosts in happiness; every day gratitude practice, no effects

• Gratitude diaries promote – Reduced blood pressure– Better peer relations in kids– Boosts in test scores for kids Emmons, 2008

NarrativeSee Expressive Writing Exercise Handout

• Write about strongest emotions of trauma, or the facts of the event

• Traumas studied: bereavement, divorce, holocaust survivors, 9-11 victims

• Effects: increased well-being, enhanced immune function, reduced visits to health center, reductions in anxiety, depression

• Narratives about positive self Laura King

Contemplation Alan Wallace: Genuine Happiness

• Attention– Breathing

• Settle into relaxed posture• Focus attention in between what you’re looking at

and eyes• Breathe 21 times• Attend to movements of lungs

• Mindfulness– Of body

• Imagine attention as curved surface • Move this attention up and down body• Be mindful of sensations throughout body

• Loving Kindness– Bring to mind a person who is dear to you– Imagine person’s sufferings, yearnings– Wish for person’s happiness– Extend to another person, broadening circle of care

Positive Psychology Interventions

• Have a beautiful day• Gratitude visit• Strength date• Fun versus Philanthropy

Six Interventions to make you Happier

• Have QUIET TIME – There are apps for it PowerNap HQ

• Practice Gratitude: send out Thank You notes• Schedule workouts and Just Do It • Shut off your phone when hanging out• Write about negative experiences regularly– Improve resilience by narrative

• Volunteer – (check out http://www.volunteermatch.org/)