The A to Z of Happiness

Zest – approaching life with excitement and energy – is a crucial component of happiness. It encourages us to engage with life as an adventure and to embrace curiosity, novelty, and enthusiasm, ultimately enhancing our happiness and wellbeing.In this final episode, Anya and Mark discuss zest as it relates to happiness and overall life satisfaction. They explore how engaging with life as an adventure can infuse our lives with energy and enthusiasm, and delve into the connection between zest, physical and psychological wellness, and the virtue of courage.Three promptsWhat puts a spring in your step?Where can you be braver in your life?How can you cultivate more Zest in your life?ResourcesGood Time JournalDesigning Your Life, by Bill Burnett and Dave EvansThe Places That Scare You: A Guide to Fearlessness, by Pema ChodronThe People Pleaser’s First-Aid KitTop Five Regrets of the Dying: A Life Transformed by the Dearly Departing, by Bronnie WareThe Artist's Way: A Spiritual Path to Higher Creativity, by Julia CameronAccidental Creative, by Todd HenryHow to Begin: Start Doing Something That Matters, by Michael Bungay StanierThe 5 people every creative needs on their team – Morning CreativeIsolation is the dream-killer, not your attitude – Barbara Sher, TEDxPragueConnect with Anya via LinkedInLoving-Kindness: May All Beings Be HappyAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Saying "yes" can open us up to new possibilities, shift our perspective, and help us find humour and creativity in challenging situations. It’s all about being open to experiences, being curious, and embracing a mindset of possibility. By saying "yes" to ourselves and being willing to explore new opportunities, we can discover our upper limit behaviours and break through self-sabotage.In this episode, Anya and Mark explore the relationship between saying yes to oneself and saying yes to others, as well as the role of humour and shifting perspectives in finding the funny and possibilities in challenging situations.Three promptsWhat are you not saying ‘yes’ to in yourself?What stops you from saying ‘yes’ to others?Are you listening to the Universe?ResourcesYes Man, by Danny WallaceNetwork (1976)The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level, by Gay HendricksSaying “Yes” – Meeting Your Edge and Softening – Tara BrachWest Covina (Final Reprise) – Crazy Ex GirlfriendBig Magic: How to Live a Creative Life, and Let Go of Your Fear, by Elizabeth GilbertAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Accepting where we are in life and finding meaning in our circumstances can lead to greater happiness and fulfilment. We’re always presented with opportunities to reframe our perspective and embrace the present moment, even when faced with challenges. And incorporating love and kindness into our actions and interactions will have a positive impact on ourselves and those around us.In this episode, Anya and Mark explore the symbolism of the letter X and discuss the concept of being exactly where you're supposed to be. They delve into the idea of acceptance and finding meaning in difficult circumstances, as well as bringing love into what you do.Three promptsWhat if you're exactly where you're supposed to be right now?How can you bring more love into what you do?What small action may bring you huge benefits?ResourcesThe Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level, by Gay Hendricks10x Is Easier Than 2x: How World-Class Entrepreneurs Achieve More by Doing Less, by Dan Sullivan and Benjamin HardyThe Power of Now, by Ekhart TolleAtomic Habits, by James ClearAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Wisdom involves understanding and judging carefully, using discernment in various situations. It means knowing when to apply different virtues and making judgment calls based on specific circumstances.Wisdom can come from trusted friends who provide guidance and perspective, as well as from books. And we can develop practical wisdom by navigating life's challenges and making thoughtful decisions.In this episode, Anya and Mark discuss wisdom, its importance, and how it can be applied in various situations. They touch on the idea of discernment and judgment, highlighting the need to consider different perspectives and make in-the-moment decisions.Three promptsWhose wisdom do you follow?How often do you talk to your inner sage?How do you learn from your experiences?ResourcesPractical Wisdom: Aristotle meets Positive PsychologyShadowlands (1993)On self knowledge – Kahlil GibranAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Understanding our values can provide us with a compass to navigate life's complexities and make decisions that align with who we want to be in the world. By identifying our values and incorporating them into our choices and actions, we can find greater peace, meaning, and fulfilment in our lives.In this episode, Anya and Mark share personal insights on the role of values in their lives, and explore the concept of congruence with values and the challenges that arise when our actions aren’t in line.Three promptsHow do you want people to describe you at your 80th birthday party?How do your values show up in your character?How can you bring your values into your everyday life more?ResourcesACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy, by Russ HarrisLiving Into Our Values – free worksheet by Brené BrownConnect and Reflect – a Vvlues clarification exerciseA Quick checklist of values, by Russ HarrisVIA Institute on CharacterValues in Action Inventory of StrengthsAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Uncertainty – especially during long periods of unpredictability – can lead to anxiety and exhaustion. The ongoing global events, like the pandemic and current geopolitical conflicts, have created a volatile, uncertain, chaotic, and ambiguous world, adding to the sense of uncertainty and unpredictability.This week, Anya and Mark explore the impact of uncertainty on our mental wellbeing and discusses the importance of resilience and shifting our focus to maintain hope and cope with ongoing uncertainty.Three promptsWhat are your anchors?What keeps your boat afloat?Where can you place your focus?ResourcesThe Wisdom of Trauma (2021)Just how many days does Bill Murray really spend stuck reliving Groundhog Day?Neuroception: How your body detects threat before youManaging in a VUCA worldBelonging – Episode 2How to instantly feel better about your work and its impact – Morning CreativeJohn Keats’ concept of “negative capability”5 key resilience factors for overcoming challengesAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Our thinking has a powerful impact on our perception of the world and our own wellbeing. Our thoughts can shape our emotions, influence our behaviour, and even blind us to reality. By becoming aware of our thinking patterns and learning to observe our thoughts without judgment, we can gain more control over our mental states and make choices that align with our values. Understanding the relationship between our thoughts, emotions, and actions is key to cultivating happiness and improving our overall quality of life.Three promptsWhat is the story I’m telling myself?Is it true?Am I feeling my thinking?ResourcesWhen a Feeling Is Not Really a FeelingBrain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticismInfluence of Neuroticism on Depressive Symptoms Among Chinese Adolescents: The Mediation Effects of Cognitive Emotion Regulation StrategiesBrené Brown on How to Reckon with Emotion and Change Your Narrative“Less commas and more full stops.” – Michael NeilPersonal, Permanent, PervasiveDaring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, by Brene BrownWhy Aren't We Awesomer? – Michael Neill, TEDxBendRising Strong, by Brene BrownFour Liberating QuestionsArnold Rimmer“This is the true joy in life” – George Bernard Shaw quoteThe Relationship Handbook: A Simple Guide to Satisfying Relationships, by George PranskyAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Practicing self-compassion is essential for our wellbeing. By cultivating self-kindness, recognising our shared humanity, and practicing mindfulness, we can free ourselves from self-judgment and shame. Self-compassion allows us to be there for ourselves, embrace our imperfections, and promote a healthier and more fulfilling life.In this episode, Anya and Mark explore the three pillars of self-compassion: self-kindness, common humanity, and mindfulness. Anya shares her personal experience with self-compassion and how it has been a game-changer for her. And they touch on the inner critic, fear of judgment, and the need for self-care.Three promptsWhat's stopping you from treating yourself with compassion?Are you kinder to others than you are to yourself?How can you be kinder to yourself right now, even just a little?ResourcesThe Power of Vulnerability – Brené Brown’s TEDx talk from 2010Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin NeffThe Chimp Paradox: The Acclaimed Mind Management Programme to Help You Achieve Success, Confidence and Happiness, by Professor Steve PetersJeremy Bearimy: How Time Works in the AfterlifeIf (‘Brother Square-Toes’—Rewards and Fairies), by Rudyard KiplingSimon & Garfunkel - Bridge Over Troubled Water (Lyrics)Vast list of self-compassion researchWhat is self-compassion?What self-compassion is notSelf-compassion guided practices and exercisesAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Relationships play a vital role in our happiness and wellbeing. Through various examples and discussions, Anya and Mark highlight the need for connection, support, and mutual appreciation.In this episode they explore attachment styles and their impact on relationships, and discuss the effects of loneliness and social isolation on mental and physical health.Three promptsWhat’s your relationship to relationships?Are you spending enough time with those you love?How can you strengthen your existing relationships?Resources“Other people matter”The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are by Brene Brown[Impacts of loneliness](https://www.campaigntoendloneliness.org/facts-and-statistics/#:~:text=It can affect our health,by 26%25 [15].) – Campaign to End LonelinessWHO declares loneliness a “global public health concern”Attachment Styles & Their Role in RelationshipsThe Good Life: Lessons from the World's Longest Study on HappinessAre you spending enough time with those you love?The Magic Relationship Ratio, According to ScienceWhat is Active Constructive Responding?Examining the correlates of psychological flexibility in romantic relationship and family dynamics: A meta-analysisThe Relationship Handbook by George PranskyArticles on the applied positive psychology of relationships and communication based on the latest scientific insights from PositivePsychology.comAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Asking meaningful questions, both of ourselves and others, can lead to personal growth and expanded perspectives. By embracing curiosity and being open to new possibilities, we can break free from limiting beliefs and explore the world with a sense of wonder. Asking questions helps us challenge assumptions, gain new insights, and navigate the complexities of life with greater clarity and understanding.In this episode, Anya and Mark discuss the importance of asking meaningful questions along with the fear around them, and explore the significance of expanding one's perspective and embracing curiosity at work and in personal life.Three promptsHow often do you stop to ask yourself a meaningful question?What would you love to be asked - or to ask about?How can you ask a better question?ResourcesA More Beautiful Question: The Power of Inquiry to Spark Breakthrough Ideas by Warren BergerThe art of asking the right questions | Tim Ferriss, Warren Berger, Hope Jahren & more | Big Think6 Happiness Tests & Scales to Measure Happiness“Being heard is so close to being loved that for the average person, they are almost indistinguishable.”COACHING HABIT: Say Less, Ask More & Change the Way You Lead Forever - by Michael Bungay StanierFive whys techniqueAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Play is not just a frivolous activity, but an essential part of our lives. It relieves stress, improves brain function, and promotes learning and problem-solving. Play allows us to explore new ideas and perspectives, heal emotional wounds, and strengthen our relationships. It’s a powerful tool for personal growth and wellbeing.In this episode, Anya and Mark discuss the benefits and importance of play in our lives, and how play can serve as practice for life.Three promptsWhat’s stopping you from playing?What is your kind of play?How can you bring more play into your life?ResourcesPlay: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul by Dr Stuart BrownNational Institute for PlayScientific Disciplines Researching PlayAffective Neuroscience Theory and Personality: an UpdateThe Benefits of Play for AdultsMany Types of PlayYour Play PersonalityYour voice is a beacon – Summercamp talk by Mark SteadmanThe Secret of Luck – Derren Brown's The ExperimentAustin Kleon - Bond 2018Anya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Optimism plays a crucial role in shaping our perspective and experiences in life. It allows us to have a forward-looking outlook, embrace possibilities, and cultivate a growth mindset. Optimism helps us notice the good things, be open to change, and enhance problem-solving abilities. By choosing to see the world with optimism, we can create a more fulfilling and positive life.On this episode, Anya and Mark explore the concept of optimism and its significance in our lives. They discuss the relationship between optimism and happiness, the importance of having a growth mindset, and the challenges of maintaining optimism in the face of adversity.Three promptsWhat does being optimistic mean to you?Do you believe that things are personal, permanent, and pervasive?How can you cultivate more optimism in your life?Resources11 Optimism Exercises & Theories (Incl Learned Optimism)Optimism and its Impact on Mental and Physical WellbeingMartin Seligman - in conversation with Richard LayardPsychological Capital and OptimismShip, by Carol Ann DuffyAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Learning to say "no" is essential for setting boundaries, protecting our own time and energy, and being authentic to ourselves. It can be challenging, especially for people-pleasers, but by understanding our capacity, being self-compassionate, and practicing clear communication, we can navigate the complexities of saying "no" in a healthy and empowered way.In this episode, Anya and Mark discuss the challenge of saying “no” and setting boundaries, the importance of protecting personal time and capacity, and the difficulty of balancing people-pleasing with being authentic.Three promptsHow easy is it for you to say no?“If I say ‘yes’ to this, what am I saying ‘no’ to?”How can you practice saying no?ResourcesHow the Enneagram System WorksConvergence Podcast - Balancing Doing and Not DoingRebecca Moore - Breathe practice cardsThe People Pleaser’s First Aid KitThe Therapeutic Poet in conversation with Kari Kwinn about boundariesSong of Myself, 51 - Walt WhitmanFour Thousand Weeks: Embrace your limits. Change your life. Make your four thousand weeks count - Oliver BurkemanAnya Pearse, Intuitive advisor and her An Hour of KindnessMark Steadman

Humans flourish when they have meaning and suffer when they don't. Meaning can come from various sources: family, work, volunteering, or contributing to something bigger than oneself. It involves significance, purpose, and coherence, and can be different for everyone.In this episode, Anya and Mark discuss the importance of meaning in life and how it can bring happiness and fulfillment. They talk about the different components of meaning, such as significance, purpose, and coherence, and how finding meaning can give a sense of belonging to something larger than oneself.Three promptsWhat gives your life meaning?Is chasing meaning making you unhappy?How can you offer a sense of meaning to others?Resources“I haven’t got time to go to no stonings”What Is the meaning of life according to Positive PsychologySeligman’s PERMA+ model explainedThe three meanings of meaning in life: Distinguishing coherence, purpose, and significanceTikkun olamDesiderata, by Max EhrmannAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Love is not just a romantic feeling, but a crucial aspect of human biology and social connections. Love has the power to positively impact our physical and mental health, and it is important to recognise and remove barriers that prevent us from giving and receiving love.In this episode, Anya and Mark explore the different types of love, from filial to platonic, and the many ways it shapes the human experience.Three promptsWho loved you into being?What barriers do you have towards love?How can you be the love you want to see in the world?ResourcesAll You Need is Love – The BeatlesLimerencePositive Emotions, Spirituality and the Practice of Psychiatry, by George Vaillant10 Positive Emotions, by Barbara FredericksonLet the Love in. Because, “It’s an honour to help you.”What makes a good life? Robert Waldinger has three lessons for youDeeper Dating: How to Drop the Games of Seduction and Discover the Power of Intimacy, by Ken PageRumi quoteThe Four Noble Truths of Love: Buddhist Wisdom for Modern Relations, by Susan Piver3 ways to make a better bid for connectionYour three feet of influenceAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Kindness creates connection, and it begins with empathy. Kindness has emotional and physical benefits, and can create a ripple effect through society and relationships.In this episode, Anya and Mark discuss the importance of empathy and recognising our common humanity. They highlight the positive physical and emotional effects of kindness, including the "helper's high" and the ripple effect that can touch the lives of many.Three promptsWhere can you be unexpectedly kind?What does being unkind give you?How can you add more kindness to your life?ResourcesBe More Kind, by Frank TurnerThe Little Book of Kindness: Connect with others, be happier, transform your life, by Dr David HamiltonRam DassKindness: The Little Thing that Matters Most, by Jamie ThurstonClear is Kind. Unclear is Unkind – Brené BrownMatthew BellingerPerfect Love, Imperfect Relationships: Healing the Wound of the Heart, by John WellwoodIdiot Compassion and MindfulnessPearse Polyvagal Habitats ModelHow to do the Work – free resource from Byron KatieLoving Kindness meditationAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Joy is an intense feeling of surprise and delight that’s often fleeting. It needs us to be fully present in order to experience it. Joy can be found in small things and in the present moment, and can help us to relax and drop negative emotions.Three promptsWhat brings you joy?How often do you experience it?What would happen if you navigated by joy?ResourcesSeligman’s PERMA+ Model Explained: A Theory of WellbeingBarbara Fredrickson, 10 positive emotionsYou aren't at the mercy of your emotions -- your brain creates them - TEDx Lisa Feldman BarrettHow Emotions Are Made: The Secret Life of the Brain, by Lisa Feldman BarrettFinding Your Own North Star: How to claim the life you were meant to live, by Martha Beck[Neuroception: A Subconscious System for Detecting Threats and Safety](https://eric.ed.gov/?id=EJ938225#:~:text=The term "Neuroception" describes how,a stranger as an assault.)Positive Psychology - FREE Coursera course, Dr Barbara FredricksonA Still Life, by Josie GeorgeBarbara Fredrickson: Positive Emotions Open Our Mind - videoSean Stephenson, “When life works” list - video“Do You “Numb” Yourself with TV, Internet, Work, Food?” Gretchen Rubin on Brene Brown and numbingDr. Brene Brown: Joy Is 'The Most Terrifying, Difficult Emotion' video - “foreboding joy”Sam Ryder (singer)What Is Flow in Positive Psychology? (Incl. 10+ Activities)Warning, by Jenny JosephAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Insecurity is a universal experience, causing us anxiety and creating negative beliefs about ourselves.In this episode, Anya shares her own experiences and explains how insecurity can show up in different ways, like making it hard to sleep or causing physical symptoms. She and Mark talk about attachment styles which can lead to feelings of insecurity.Anya explains the four types of attachment styles: secure, anxious and preoccupied, avoidant and dismissive, and disorganised. They reveal how new experiences can trigger negative beliefs about oneself and lead to social anxiety and a fear of not fitting in.Three promptsWhat are you feeling insecure about?What else is true?What if you’re not really insecure, you just think you are?ResourcesWhat Is the Negativity Bias?The 3 most common causes of insecurity and how to beat themAttachment Styles & Their Role in RelationshipsWhy Some Children Are Orchids and Others Are DandelionsThere Are 12 Relationship Patterns. Which Applies to You? - fern and cactusRelationships and Chronic IllnessInsecurity – from GoodTherapy[Body doubling for productivity](https://chadd.org/adhd-news/adhd-news-adults/could-a-body-double-help-you-increase-your-productivity/#:~:text=Body doubling is a tool,or virtually through videochat platforms.)Syd Banks The Three PrinciplesThe Inside-Out Revolution: The Only Thing You Need to Know to Change Your Life Forever, by Michael NeillThe Relationship Handbook: A Simple Guide to Satisfying Relationships - Anniversary Edition, by George PranskyThe Work by Byron KatieWhy Aren't We Awesomer? | Michael Neill TEDxAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Hope is a fragile and nebulous thing. It’s important to cultivate a glimmer of hope, a light in the darkness, and to look forward to something.In this episode, Mark and Anya discuss the topic of hope. They explore the difference between hope and expectation, and the importance of finding and offering our best response when facing concerns. Anya shares her personal experience of despair and how hope helps her to carry on. They also touch on gratitude, active hope, motivation and goal setting.Three promptsWhat do you hope for?What support do your hopes have?Who do you provide hope to?ResourcesClockwise (1986)Man's Search for Meaning, by Viktor FranklIsolation is the dream-killer, not your attitude – Barbara SherActive Hope - Joanna Macy and Chris Johnstone“Between Stimulus and Response There Is a Space. In That Space Is Our Power To Choose Our Response” - probably inspired by Rollo MayBroca's areaHope Theory by CR Snyder - a brief explainerKaren Horney’s Theory of Neurotic NeedsGetting Things Done: The Art of Stress-free Productivity, by David AllenSwarm of B’s - BJ FoggHope: Its nature and measurement, by Anthony Scioli et alIsolation is the dream killer, not your attitude - TEDx Barbara SherThe Happy Startup SchoolScioli and Biller - Hope Provider’s traits;Availability (Access, Anticipation, Reliability)Presence (Focus, Safety, Authenticity)Contact (Involvement, Clarity, Repetition)“Hope” is the thing with feathers, by Emily DickinsonAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.

Sometimes you have to show up and hit Record even when you’re not feeling your best. In this episode, Anya and Mark take time to recognise the good things in life, even when they’re tricky.They play a game of Gratitude Bingo, where players draw things they're grateful for in each corner of a piece of paper and compare their lists. Their lists include books, sunshine, tea, friends, warmth, opportunities, and cats. They discuss the benefits of finding commonalities and gaining insight into someone else's life, and emphasise the power of gratitude in promoting happiness and wellbeing.We close with a guided gratitude meditation from Anya.Three promptsWhat are three things you're grateful for?What do you normally overlook?Who are you grateful to?ResourcesThe Museum of HappinessAnya’s Gratitude Bingo cardMark’s Gratitude Bingo cardThe Little Book of Gratitude: Create a Life of Happiness and Wellbeing by Giving Thanks, by Dr Robert A Emmons PhDDaring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, by Brene Brown[Gratitude Journal Practice](https://ggia.berkeley.edu/practice/gratitude_journal#:~:text=People who wrote in a,hassles or their daily life.)Letters of Gratitude: How to Write a Message of Appreciation‘Teflon for the good, velcro for the bad’ - Rick HansonCertified Happiness Facilitator Training - The Museum of HappinessAnya Pearse, Intuitive advisor and her An Hour of KindnessThis podcast is produced by Origin.