Recently I introduced the Ortega Happiness Method which was comprised of two components; 1) smiling as often and as continuously as possible, and 2) replacing our automatic thoughts with self-willed happiness inducing thoughts like "I feel wonderful" during times when circumstances allow.  While I have found these two components very effective at creating and sustaining positive moods, my experimentation over the last few weeks has revealed a need for two additional components to the method.

 

Some of you are aware of Dr. Madan Kataria's work to promote the therapeutic effects of laughter.  In 1995 Dr. Kataria formed the first "Laughter Club" in India, and since then over 2,000 laughter clubs have been formed throughout the world.  Most of the literature on the benefits of laughter focuses on physical changes like the enhancement of immune function, however the practice is also a very powerful happiness inducer.  Dr. Kataria recommends simply laughing for no reason at all, and over the last week, I have found that by simulating laughter for 10 to 20 minutes at a time, I could induce very powerful feelings of happiness. (Please note that it may take several sessions before such results are noticed)

 

The reason I believe simulated laughter is a necessary third component of my, and any other, fundamental happiness increase method is that many people are not in touch with deep or strong feelings of happiness.  Although as toddlers we laugh, on average, about 400 times each day, by the time we reach adulthood we are laughing only 7 to 15 times each day.  My "self-willed happy thoughts" component is very effective at minimizing negative thoughts, and allowing one to cognitively enhance one's mood, however simulated laughter seems able to induce a more visceral and intense pleasure.  I theorize that as a person gains experience with the stronger feelings of happiness induced by laughter, this deeper happiness will gradually come to be more accessible during "non-laughter" occasions. 

 

The Fourth component- Valuing Happiness- is fundamental and necessary to any kind of happiness increase work.  Continuous smiling, self-willing pleasant thoughts, and practicing simulated laughter require persistent effort, and this effort requires sufficient motivation.  While my personal research and interest in happiness effectively motivates me to practice these components,  non-researchers will need an exercise for enhancing their valuation of happiness enough to do the prescribed happiness-increase work.  I have not yet done extensive research on what might be the best method by which one can enhance one's valuation of happiness however my initial recommendation is to adapt a variation of the happiness increase method Karen Haye used in her 1980 happiness increase experiment.

 

Every day one would read through a page of text (several paragraphs) explaining why happiness is our most basic desire, and describing the many benefits that come from increasing our happiness.  I haven't composed this text yet, and if anyone would like to post a version they consider effective, I would be very interested to read it.

 

In summary, while happiness can be increased by a multitude of ways (as suggested by hundreds of papers over the last 40 years of happiness research), the ultimate effect of every one of these ways can be achieved more directly and strongly through the four simple components I have listed:

 

1) Valuing happiness sufficiently (perhaps by repeated exposure to relevant material)

2) Smiling as often and as continuously as possible

3) Replacing "automatic" thoughts with more pleasant "happiness inducing" thoughts

4) Regularly simulating laugher in order to enhance one's ability to "feel" happiness.

 

 ,

George