Now that January is safely out of the way, taking with it those dark days and doomed resolutions, I’m in a safe space to talk about being happy.

My inspiration? I recently went on a Flourishing and Thriving course facilitated by leadership coach, Kim Gregory. It sounded refreshingly upbeat compared to some courses I attend as a therapist; Death and the Dying is booked for later in the year …

My Saturday was spent with a relaxed circle of delegates learning about positive psychology techniques, some of them were new to me, some not. I have selected a few to share here with you.

I have mentioned before, in my memoir and blog,, the benefits of expressing gratitude. Yes, even to yourself, being thankful it seems makes you a happier person. For example, scientific research has proved we can help control our emotional reactions in difficult situations with the power of positive thoughts. Next time you are going to the dentist or whatever makes you feel bad, make a conscious decision to think about something that makes you happy. See for yourself if the normally intolerable, really does becomes bearable.

Need ideas? No need to overthink it. On the course, my happy thoughts were scribbled down:

I imagined choosing a nutty chocolate from a large selection (I can smell the cocoa bean aroma), slipping between freshly laundered sheets (I can feel the cool cotton on my skin and notice the lavender scent), imagine the smiling face of someone I love, the suspense of opening a beautifully wrapped gift, or giving a gift, even hearing I’ve passed an exam came to mind.

You get the idea … So next time you are feeling challenged or anxious just tune into your own happy thoughts and see what happens.

The gratitude exercise involves choosing a journal you like, or a diary would work just as well (avoid writing in a tablet before bedtime as it stimulates the brain). Before going to sleep, each night cast your mind back and recall three things that went well that day.

I keep my journal in the bedside draw, even if I’ve had a horror of a day, I can usually think of a few things that went well, or at the very least did not go wrong! Again, the science proves if you do this for three weeks and jot your findings down, you will be a happier person. That is how long it takes to grow new neural pathways in your brain. Amazing isn’t it?

If you are prone to depression or low days, and frankly everyone has some of those, this is welcome news and could help transform your life, optimising your mood and vitality. What is more, you can do it without spending any money; it just takes a little self discipline to get started.

You can also use your own powerful imagination to create new positive thoughts and images, then by simply learning to say “stop” to negative thoughts and replacing them with positive ones, you will retrain your thinking processes and experience positive feelings as a result of those happy thoughts.

Apparently the “mother of all gratitude experiences” is to write a gratitude letter to someone you really respect and explain all the things you love and appreciate about them. Ideally you should take it to them and ask to read it aloud while they listen. Being British, and naturally inclined to reserve, this sounded somewhat toe curling, so this is work in progress for me; I’ve written the letter so will let you know how it goes.

The exercise I found to be most useful is the Perfect Day exercise. Cue Lou Reed’s seductive piano intro to his Perfect Day. This song immediately puts me in a good mood. Skip the lyrics if its not your thing:

Just a perfect day

Feed animals in the zoo

Then later

A movie, too, and then home

Oh, it’s such a perfect day

I’m glad I spent it with you

Oh, such a perfect day

You just keep me hanging on

You just keep me hanging on

etc …

What would your Perfect Day involve? What you would be doing and would you chose someone to do it with? If you are an expat you might recall happy times in another country.

My list included; a scenic walk with a friend or loved one, laying on a sun lounger in the garden while reading or listening to music, writing, having a massage, shopping without the pressure to find anything in particular, playing tennis and so on.

Sharing my list here makes me realise how ordinary it is, perhaps I should have mentioned skydiving or something more unusual. And yet these are simply the everyday activities that nourish me. And when I’m refuelled I’m more relaxed and happy.

My list inspired by my own awareness coming to the fore, I’ve managed to find time in the weeks since the course for these activities. If you, like me, are a big doer then you may find that writing your own wish list for a Perfect Day and giving yourself permission to go for it, will indeed help you to thrive and flourish. I’m sure you deserve it.

You can follow Kim Gregory on Twitter @StrengthsAtWork or visit her blog at:  

www.strengthsconsultancy.com/blog