Happiness Boot Camp

A happy person on a beach.

Source: Fuu J / Upslash

As a psychology professor, I teach a large undergraduate course called The Science of Happiness. I lecture about how positive psychology—the study of "life above zero" (e.g., self-actualization, fulfillment, optimism, health, and positive emotions)—has often been placed on the back burner. When we're asked to consider "mental health," most of us think about anxiety, depression, and other challenges. But mental health is on a continuum, and it is just as important to cultivate flourishing (e.g., being your best self, living your best life) as it is to alleviate suffering.

My course also involves experiential assignments that give students the opportunity to practice scientifically proven happiness-boosting activities. These activities include identifying one's values, leaning into one's character strengths, engaging in acts of kindness, practicing gratitude, experimenting with forgiveness, finding joyful movement, and cultivating relationships.

This summer, I have the opportunity to teach a study abroad version of my happiness class, leading a group of American undergrads to coastal Italy. If you search for "Italy vacation" on TikTok or Instagram, you are bound to see myriad videos declaring "a ticket to Italy is cheaper than a therapist" or "gelato and Aperol spritz solved all my problems."

Of course, the simple act of vacationing in Italy will not solve your problems or lead to lasting changes in your overall level of happiness. But, there are many aspects of Italian culture that naturally align with the evidence-based positive psychology strategies I teach in my course. And the truth is, practice these strategies anywhere (though I admit I'm very glad to be headed to Italy in a few days).

Here are a few Italian-inspired happiness activities you can try:

• Il dolce far niente (the sweetness of doing nothing): When was the last time you opted out of the daily rat race and carved out an hour to do absolutely nothing? When was the last time you relaxed without letting social media or TV squash your creativity? Il dolce far niente is about making time to unwind without guilt.
• Mangia bene (eating well). Of course, the Mediterranean diet is associated with all kinds of physical health benefits. But did you know that people who eat a diet rich in fresh fruits and veggies, whole grains, legumes, and nuts, with moderate use of olive oil, dairy, and wine, have improved mental health and well-being? Another important aspect of eating well is slowing down and mindfully savoring the meal, along with using mealtimes as an important social experience.
• Natural, joyful exercise: Italians aren't fit and living to be 100 by powering through HIIT classes at the gym. Instead, they take pleasure in social sports and get exercise through their natural daily activities. Take a walk, bend, and squat in your garden, and dance with your partner or your kids.

As a busy professor with two small children, it is one thing for me to tell you about positive psychology and happiness-boosting strategies. It is quite another for me to regularly use these strategies in my daily life. During my two-week Italian adventure, I am going to intentionally put aside American "hustle culture" and throw myself into the lessons I'm teaching my students. I will document my progress and all the lessons learned on my Instagram so you can follow along with me.

Looking forward to getting happy with you.