The data that support the findings of this study are available from the corresponding author, Nicola De Pisapia, upon reasonable request. Ethics Statement The STAXI-2 ( Spielberger, 1999) provides measures to assess the experience, expression, and control of anger. It comprises 57 items rated on a four-point Likert scale, ranging from 0 (not at all) to 3 (very much indeed). Items are grouped by four scales: the first, State Anger scale, refers to the emotional state characterized by subjective feelings and relies on three more subscales: Angry Feelings, Physical Expression of Anger, and Verbal Expression of Anger. The second scale is the Trait Anger and indicates a disposition to perceive various situations as annoying or frustrating with two subscales—Angry Temperament and Angry Reaction. The third and last scales are Anger Expression and Anger Control. These assess anger toward the environment and oneself according to four relatively independent subscales: Anger Expression-OUT, Anger Expression-IN, Anger Control-OUT, and Anger Control-IN. Alpha coefficients STAXI-2 were above 0.84 for all scales and subscales, except for Trait Anger Reaction, which had an alpha coefficient of 0.76 [Italian version by Spielberger (2004)]. Statistical Analysis

I hope this piece was helpful and informative for you, and that you learned something new about the scientific study of happiness. It’s a fascinating area of research, and new findings are coming out all the time. Make sure you stay up to date on the happiness literature, as the findings can be of great use in helping you to live your best life! Try creating a ritual for when you write to make it easy to form the habit. You could write as soon you as wake up, or the last thing you do before you go to bed. After all, we are human beings, and showing kindness to each other is what keeps this humanity sane (especially lately). Here Is Your Guide To Happiness I literally brag about gratitude in most of my posts, but that’s because it seriously crushes your problems and makes them feel tinier than they were before. Expressing gratitude every single day is anyway a-must for your morning or evening routine. You could even get your own gratitude journal.

The Happiness Journal (Free)

What I believe is the most crucial point of journaling in a positive way is that it gives you a perspective of your life. A Short Personal Story Of How I Realized I Am a Horrible Person Here’s a short story of how I moved from journaling to positive journaling (yes, these are two different types of journaling). In terms of the content of this program, as mentioned above, the material presented and explored has been drawn on the one hand from the teachings of Mahayana Buddhism and Western contemplative traditions, and current scientific research found in neuropsychology on the other hand. On the scientific side, topics included the effects of mental training and meditation, the psychology and neuroscience of well-being and happiness, neuroplasticity, mind–brain–body interactions, different areas of contemplative sciences, the placebo effects, the brain circuits of attention and mind wandering, stress and anxiety, pain and pleasure, positive and negative emotions, desire and addiction, the sense of self, empathy, and compassion (for a full list of the scientific topics, see Supplementary Material).

That’s better! So, happiness is the state of feeling or showing pleasure or contentment. From this definition, we can glean a few important points about happiness: There are various types of journaling and the good news is there are no such rules to follow when it comes to journaling your thoughts. You can work at your own pace and use your favorite stationery articles. The international peer-reviewed Journal of Happiness Studies is devoted to theoretical and applied advancements in all areas of well-being research. It covers topics referring to both the hedonic and eudaimonic perspectives characterizing well-being studies. The former includes the investigation of cognitive dimensions such as satisfaction with life, and positive affect and emotions. The latter includes the study of constructs and processes related to optimal psychological functioning, such as meaning and purpose in life, character strengths, personal growth, resilience, optimism, hope, and self-determination. In addition to contributions on appraisal of life-as-a-whole, the journal accepts papers investigating these topics in relation to specific domains, such as family, education, physical and mental health, and work. Happiness as an aggregation of multiple emotional reactions across time (Kim-Prieto, Diener, Tamir, Scollon, & Diener, 2005).

Acknowledgments

While this beautiful art of having your own happiness journal can set your mindset to look out for positive, happy things in your life. For example; if painting a canvas makes you happy, you will certainly do more of it to include it in your happiness journal. Happiness energizes us and is a highly sought after state of being. But, what components make up happiness? Nowadays, i do gratitude exercice in the morning, midday and before sleep. It’s help me stay more in positive thoughts. I like soo much. I wish I were more consistent with affirmations; they do wonders for me. If you get affected by other people’s words, you must try affirmations because you will be equally affected by them. But this time, that would be a good thing. The STAI ( Spielberger et al., 1983) was developed to assess anxiety. It has 40 items, on which respondents evaluate themselves in terms of frequency with a four-point Likert scale ranging from 1 (almost never) to 4 (almost always). The items are grouped in two independent subscales of 20 items each that assess state anxiety, with questions regarding the respondents' feelings at the time of administration, and trait anxiety, with questions that explore how the participant feels habitually. The scores range from 20 to 80. Higher scores reflect higher levels of anxiety. Internal consistency coefficients for the scale ranged from 0.86 to 0.95 [Italian version of the normative data by Spielberger et al. (2012)]. Positive and Negative Affect Schedule (PANAS)

Of course, what it looks like will depend on the individual—a happy life for one person may be another’s nightmare! Well, you want to put effort into creating time and space for journaling. Give it attention, or you will never find the perfect time and space to do it. Carmody, J., and Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. J. Behav. Med. 31, 23–33. doi: 10.1007/s10865-007-9130-7 What if you want to be one of those people who wake up, brush their teeth, pour some hot coffee in a hygge style mug, and sit on the kitchen table with a pen and a journal in front of them?Arch, J. J., and Craske, M. G. (2006). Mechanisms of mindfulness: emotion regulation following a focused breathing induction. Behav. Res. Ther. 44, 1849–1858. doi: 10.1016/j.brat.2005.12.007 Participants were encouraged to enter the program already having gained some basic experience of meditation, but this was not a strict requirement. In fact, not all participants in this experiment actually fulfilled this (only five), although each of the other participants had previous basic experiences of meditation (through personal readings, other video courses, etc.). In spite of this variety, by the end of the 9-month program, all participants were comfortable with contemplative practices in general and more specifically with the idea of maintaining a meditation practice in their daily lives. Coffee is what will keep you away from turning into the grumpiest human being on the Earth, so brewing it si your only beam of light at 5 a.m. (yes, even the sun can’t be bothered to show itself so early).