With the travel bubble expanding and the vaccination role underway, hope is in the air here in New Zealand. Yet globally, the COVID-19 pandemic still rages on; for many, it has been over a year of trauma, isolation and grief; how long will it take before life finally — finally — feels good? A growing body of research shows that there are simple steps you can take to recharge your emotional batteries and spark a sense of fulfilment, purpose and happiness; the question: Are you flourishing or languishing? By Dani Blum
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The pandemic-fueled feeling known as languishing is neither feeling good nor sad, but what experts know it’s not flourishing. Research shows that the pandemic took a toll on our overall well-being and left many of us drained and feeling blah. “Flourishing is what people are after," said Dr Tyler VanderWeele, epidemiology and biostatistics professor and director of Harvard's Human Flourishing Program. "It's living the good life. We usually think about flourishing as living in a state in which all aspects of a person's life are good — it's an all-encompassing notion."
Here are some practical activities backed by science to help you get started and live your best life.
Assess yourself
First, how do you know if you're languishing, flourishing or somewhere in between? Simply asking someone is an effective diagnostic tool, said Laurie Santos, a psychology professor at Yale who teaches a free 10-week course called "The Science of Well-Being." Do you wake up ready to start your day, or would you rather go back to sleep? Do you have a sense of purpose, or do you find how you spend much of your day to be meaningless? "You are the expert on your own sense of flourishing," she said. Dr VanderWeele.
Celebrate small things
Celebrations help to create and cement relationships. "It's really important that post-pandemic we embrace more and more celebrating," Dr VanderWeele said. Acknowledging small moments is also important for well-being, research shows. Psychologists call it "savouring." Savouring is about appreciating an event or activity at the moment, sharing tiny victories and noticing the good things around you.
Sunday dinner gratitude
Creating a weekly gratitude ritual can cement the habit. Numerous studies show that taking time to reflect on what we're grateful for improves our quality of life. A gratitude practice should not be a burden. Try to fit a new gratitude habit into your weekly ritual — like Sunday dinner with family, luxuriating in a warm bath, or spending the day with your best friend.
Do five good deeds
Acts of kindness not only help others, but they also can help you flourish. Research shows that performing five acts of kindness in a single day, once a week, can have a powerful effect. Volunteer work can also improve well being. Dr VanderWeele and other researchers looked at data from a cohort of nearly 13,000 older adults. They found that participants who volunteered at least two hours a week during the study period experienced higher levels of happiness, optimism and purpose in life compared to those who did not volunteer at all.
Find purpose in everyday routines
What things do you look forward to each day? What gives your life meaning? Research has found that flourishing comes from daily routines, like working on a new skill or reaching out to thank the people you value in your life, and small moments of mastery, connection and meaning. While work doesn't have to be the main driver behind your sense of purpose, studies show that reframing how you think about your job can improve your sense of satisfaction. If you're feeling down, choose a small project; completing a simple, impactful task can build toward a sense of accomplishment.
Try something new
Research shows that flourishing comes from a different set of behaviours and habits. The pandemic has challenged us because we haven't pursued many of our previous interests, says Dr VanderWeele. “The first key to feeling good about life is to seek out new interests," he said. Learning a skill and then teaching it to someone, or taking on passion projects as hobbies, can lead to fulfilment. The end of the pandemic offers a new opportunity to reflect, ask a new question: How do I want to spend my time?