In the universal quest for happiness some wait for it to happen, some hope it happens, and some make it happen. You can be one of those who consciously becomes happier by learning to use the art of savoring. Savoring is not a new concept. Who hasn't savored the rich aroma of coffee brewing or a pot of soup or stew simmering on the stove?
The recently formed branch of Positive Psychology that is dedicated to the study and application of human well being has found that the art of savoring can be an effective way to cheer up and increase one's sense of happiness.
Positive Psychology Researcher Fred B. Bryant
Fred B. Bryant is one of the positive psychology researchers studying the factors that contribute to well being. Bryant's research into savoring is described in his recent book, Savoring, A New Model of Positive Experience, co-authored with Joseph Veroff, (Penguin Press, 2008).
Some people are naturally adept at savoring, but anyone can learn the art of savoring positive events. In an interview with Suzie Pileggi (IPPA Newsletter, May, 2008), Bryant indicates, "Like any cognitive-behavioral skill, we get better at it with practice."
How to Savor
In Savoring, Bryant describes 10 ways to savor, including sharing memories, building memories, self-congratulations, and counting blessings, which are described in How to Cheer Up by Savoring Memories. Four additional ways to savor follow:
Sensory-Perceptual Sharpening: This is the art of consciously focusing on a positive situation to heighten your awareness and memory of the event. By intentionally focusing on the most pleasant aspects of an event you automatically block out other stimuli that don't contribute to your pleasure.
Comparing: Comparing how you feel about a positive event with how others feel about it can serve to heighten your enjoyment. However, it is also possible that the comparison could dampen your enjoyment.
Absorption: Intentionally avoid thinking about a positive experience to fully absorb your feelings and immerse you in the present moment's stimuli.
Behavioral Expression: Allow yourself to physically express a positive event, such as clapping, jumping up and down, or expressing awe or pleasure out loud. Displaying exuberance reinforces the event and enriches your memory of it.
A Savoring Exercise
Bryant recommends this Daily Vacation Exercise as a way of sharpening savoring skills:
Each day for one week, plan and participate in a daily vacation, a 20-minute or more period devoted to doing something you enjoy.
- Avoid distractions during your vacation.
- Notice how you feel and what you enjoy.
- At the end of your vacation intentionally plan the next day's vacation and anticipate it.
- At the end of the day look back on your vacation and savor it.
- At the end of the week recall all seven vacations and the positive feelings of them.
Savor the Positives
Learning to savor the positives that life has to offer can help you to cheer up and be happier.
If you liked this article, be sure to read:
How to Cheer Up Savoring Memories, HOW TO CHEER UP, and HELP FROM POSITIVE PSYCHOLOGY
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