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Today we interview Prof. Robert Emmons,[link widoczny dla zalogowanych],[link widoczny dla zalogowanych], Professor of Psychology by UC Davis and Editor-In-Chief of the Journal of Positive Psychology. He has just issued Thanks: How the New Science of Gratitude Can Make You Happier, a book that provides a research-based synthesis of the heading as well as practical suggestions.
Alvaro Fernandez (AF): Welcome. Prof. Emmons, could you amuse provide us an overview of the Positive Psychology field so we know the environment for your research?
Robert Emmons (RE): Sure. Martin Seligman and colleagues fired what was phoned "positive psychology" in the late 90s as an antidote to the orthodox approximately preferential emphasis of "negate psychology" focused on nailing problems like trauma, addiction, and stress. We ambition to balance our focus and be able to aid everybody, including high-functioning individuals. A digit of researchers were investigating the field since the late 80s, but Seligman provided a new umbrella, a new classification, with credibility, systematized webs and funding opportunities for the entire field.
AF: And where does your own research fit into this overall picture?
RE: I have been researching gratitude for virtually 10 years. Gratitude is a positive emotion that has traditionally been the realm of humanists and philosophers, and only recently the subject of a extra technological approach. We learn gratitude not as a barely theoretical discipline, but as a practical structure to better functioning in life by taking control of happiness levels and practicing the capability of emotional self-regulation.
AF: What are the 3 key messages that you would favor readers to take away from your paperback?
RE: First, the practice of gratitude can boost happiness levels by nigh 25%. Second, this is not hard to achieve - a few hours manuscript a gratitude journal over 3 weeks can create an effect that the end of the days 6 months if I were you more. Third, that cultivating gratitude brings additional health effects, such as longer and better quality nap time.
AF: What are some ways to practice gratitude,[link widoczny dla zalogowanych], and what benefits could we expect? Please refer to your 2003 paper in the Journal of Personality and Social Psychology, where I found magnetic quotes such as that "The competence to notice, thankful, and savior the elements of one's life has been outlooked as a crucial factor of well-being."
RE: The maximum common method we use in our research is to inquire folk to reserve a "Gratitude Journal" where you jot something you feel thankful as. Doing so 4 periods a week, for as mini as 3 weeks, is constantly enough to build a significant distinction in one's class of happiness. Another discipline is to write a "Gratitude Letter" to a person who has exerted a assured inspire on one's life but whom we have no properly thanked in the quondam, and then to meet that person and peruse the letter to them face to face.
The benefits seem to be very similar using either methods in terms of enhanced happiness, health and wellbeing. Most of the outcomes are self-reported,[link widoczny dla zalogowanych], yet there namely one increasing emphasis ashore measuring objective file such as cortisol and tension levels, heart rate variability, and even brain activation patterns. The work of Richard Davidson is exemplary in that respect,[link widoczny dla zalogowanych], showing how mindfulness practice can rewire some activation patterns in the frontal lobes.
Now, let me give an overview of the paper you mention, titled Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. The paper includes 3 divide studies, so I will fair be skillful to provide a rapid peep. More than a hundred adults were all asked to keep a periodical, and were randomly assigned to 3 assorted groups. Group A had to write almost things they felt grateful almost. Group B about things they base annoying,[link widoczny dla zalogowanych], irritating. Group C about asset that had had a major shock on them. 2 out of the 3 different experiments were relatively intense and short term (keeping a dai