The Kindness Chef

I sit with Dr Kathryn Buchanan to talk about her research on wellbeing and kindness. She is a lecturer in the Department of Psychology at the University of Essex. She obtained her Bsc (Hons) in psychology from the University of Kent in 2008 before going on to complete a PhD at Royal Holloway, University of London. Her thesis primarily examined the contribution of two key behaviour types known as 'getting ahead' (agency) and 'getting along' (communion) to subjective wellbeing. Her research employs a mixed methods approach and continues to revolve around identifying factors that can lead to desirable societal outcomes such as increased happiness and the promotion of pro-social behaviours. Her recent work looks at people's reactions to seeing others' acts of kindness. Buchanan, KE., Rolison, JJ., Jinga, I., Thompson, J. and Russo, R., (2022). Who tugs at our heart strings? The effect of avatar images on player generosity in the dictator game.. Quarterly Journal of Experimental Psychology. 75 (3), 377-389 Buchanan, K., Aknin, LB., Lotun, S. and Sandstrom, GM., (2021). Brief exposure to social media during the COVID-19 pandemic: Doom-scrolling has negative emotional consequences, but kindness-scrolling does not.. PLoS One. 16 (10), e0257728-e0257728 Churchyard, JS. and Buchanan, K., (2017). Which way to well-being: “More of the same” or “trying something novel”? The association of comfortable and experimental behavior styles to well-being. Personality and Individual Differences. 109, 35-43 Buchanan, K. and Bardi, A., (2015). The Roles of Values, Behavior, and Value-Behavior Fit in the Relation of Agency and Communion to Well-Being. Journal of Personality. 83 (3), 320-333 Buchanan, K. and Bardi, A., (2010). Acts of Kindness and Acts of Novelty Affect Life Satisfaction. The Journal of Social Psychology. 150 (3), 235-237 [email protected]

This episode is all about TEA :) from the Kindness A to Z. With my guest this month Lera Zujeva who is known as the tea whisperer.  She has created T- lovers - drink tea, slow down, connect "experience life through tea". www.t-lovers.com Instagram - withtlovers

My guest this week Dr. Catherine Kelly is a geographer with research interests in sustainability, tourism and wellbeing. Her lecturing, research and practices cross a range of these broad categories. Catherine's research areas have varied over her academic career - starting with rural geography, then moving into the field of heritage studies and then tourism (cultural, heritage, wellness and sustainable tourism specifically); with a more recent emphasis on the importance of 'blue spaces' for human wellbeing. She is interested in the importance of water-based 'therapeutic landscapes' for physical, psychological and social wellbeing. Catherine's research also looks at how wellbeing can be used to advocate for personal relationships with the coast and its stewardship/environmental conservation. She is interested in access to the sea - in physical, social and cultural terms. Since joining the School of Business and Law, Catherine is also interested in the role of the Blue Economy in tourism development and sustainable business practices.  She sits on the newly created UK national Blue Space Forum for the Environment Agency. Studies are showing that being near water or blue space is an instant mood-lifter, helping us to be present, less stressed, and to feel more connected. What is it about water that helps us come back to ourselves? Many of us naturally gravitate towards the nearest blue space for our regular walks. There is an innate balancing quality that water brings – whether it's crashing waves, gentle oceans, distant horizons, or the reflections we see, water can bring on a meditative 'blue mind' state. Join Dr Catherine Kelly, geographer, wellbeing practitioner and cold-water swimming enthusiast, as she explores the latest research into the physical, psychological and social factors that connect water and wellbeing and explains why water makes us feel better. Throughout the book you will also find exercises and suggestions to help you enhance your own wellbeing. Blue Spaces - How and why water can make you feel better by Dr Catherine Kelly  https://www.amazon.co.uk/Blue-Spaces-Water-Make-Better/dp/1789562848 Instagram @Bluespaces ChillSquad www.corejourneys.com WildBlue School www.wildbeachschoolbrighton.com

I sit with Ellen Khalifa from Wyzage for an insightful conversation on behaviour change for health-span and longevity.   After practicing the Tiny Habits method for 10 years, she was inspired to get certified in 2019. Ellen spent decades as a content writer in healthcare -creating physician, patient and health education - but eventually realized that information is only useful if it helps us take action. She is certified as a UX writer to help wellness entrepreneurs create the most effective micro-content for digital products. Ellen is also active in the growing movement to create a new roadmap for the second half of life. She helps people to extend the healthy middle span of life to" Teach us to count our days that we may gain a wise heart. " (Psalm 90:12) She talks about the book called 'Rewiring Happiness' by Rick Hanson and that it is possible to go towards a growth mindset which is about progress not perfection.  She blends together design thinking, behavioural change and positive psychology.  When you create habits using emotional intensity with celebration and positive thoughts you can start to rewire your brain.  She was an anxious person and became less anxious with tiny steps of self-kindness, focusing on what she had established and celebrating that.  She started to notice more moments in the day that she did regularly where she could easily add habits to. She shares about her interest in the Modern Elder Academy, a school dedicated to helping you navigate midlife and beyond.  Her work is communication for behaviour change in the simplest easiest ways to make positive changes. I invited Ellen to talk about D from the Kindness A to Z which is about DESIGN, how can we design our lives with more kindness. "Tiny is really mighty"  is what B.J. Fogg founder of Tiny Habits says this inspires the name of the Design Recipe- Tiny Habits Mighty Recipe Anchor what you want to do with something you already do, be specific, say after I brush my teeth I will... Behaviour is a tiny thing you can start to do. Celebration after you do the behaviour with a positive emotion to wire it into your brain. http://www.wyzage.com/

I saw Sunny online talking about mid-life wellbeing on the Tiny Habit's platform.  She talked about the importance of taking pauses throughout the day to be quiet and go within to take better care of ourselves. I invited her to create a recipe for Quietness to help you be kinder to yourself and others.  This is a deep conversation where she shares more about her life experiences, and the changes she has made to be healthier.   She is the founder of SUNNY Life Solutions, was originally from Taiwan, and has lived in the USA for over 30 years. As an EX- molecular biologist, a Tiny Habits certified coach, a DTM (Distinguished Toastmaster), an Amazon international bestseller author, and a lifestyle mentor, she is passionate to assist people over 40 to build their healthy lifestyle at the quantum level. Sunny is building her online Community, 40-plus LOVE community https://sunnylifesolutions.com to connect with SUPER caregivers (who care and give too much!) over 40 who often deal with long-term toxic stress and too much self-doubt. Sunny’s dream is to build a supportive, knowledgeable and affordable Co-Hort community that provides simple & effective life hacks for life transformation and business collaboration opportunities. Her tagline is: Come Alive to Impact More Lives. In addition, Sunny offers personalized coaching programs and online virtual retreats to support her tribe members to effortlessly implement simple & effective life hacks into daily routine via her three Ps: Phototherapy, Positivity, and Perspectives Sunny can be reached at https://linktr.ee/sunnylifesolutions for her services and various social media profiles. My social connection: www.linkedin.com/in/sunnylifesolutions Personal LinkedIn Profile https://www.facebook.com/sunnylifesolutions Business FB Page https://lifewave.com/sunnylifesolutions Lifewave Company Page https://linktr.ee/sunnylifesolutions Main Connection Link https://sunnylifesolutions.com Landing page for Sunny’s Mighty Community