361: Cultivating Delight Today we feature Dr. Angela Krumm, Clinical Director at the Feeling Good Institute (FGI) in Mountain View, Ca, and Zane Pierce, LMFT, a Level 3 TEAM therapist at FGI, on a novel and arguably controversial tool which is not aimed at reducing negative feelings, but rather boosting positive feelings.  Zane Pierce Rhonda, as usual, starts the podcast with a wonderful email from Andrew who really enjoyed Podcast 357, on what David learned on the streets of Palo Alto in the wild and wonderful latter half of the 1960s.  Then Angela described her Journey to Delight, which may be silly and goofy, or wonderful, or perhaps a little of each. She was inspired by a podcast interview she heard with Ross Gay, who wrote the popular Book of Delight, a book of ultra short essays he wrote every day for a year, starting on his 42nd birthday, describing “common place” things he noticed that were amazing, inspiring, or delightful. An example was noticing a weed with a beautiful flower growing out of a crack in an ugly piece of concrete.  Then Angela noticed that she felt “neutral” during and after a pleasant family hike on a pleasant and beautiful day, with the people she loved. She asked herself, “Why did I only feel neutral? And can something be done to cultivate greater delight and joy in our daily lives?  She asked herself, “I want to be more open to delight in my life—is it possible to cultivate delight? And if so, how?” She reasoned that since we have more than 100 TEAM-CBT to reduce and eliminate negative feelings, like depression, anxiety, shame, inadequacy, and even anger, couldn’t we create some methods for boosting positive feelings? Could we focus, for example, not just on how to challenge and crush our negative internal dialogues, but also on how to cultivate more positive self-talk? Can we “elevate” our more neutral moments. In order to set the agenda, she did a Cost-Benefit Analysis during one of her Thursday morning training groups with the therapist at FGI. She asked David, Rhonda and Zane to list some really GOOD reasons NOT to try to cultivate greater delight in our lives, including: People who are hurting and struggling need compassion. It’s important to see the truth and reality of the negative realities we confront every day in our personal lives as well as on the news. Negative feelings can motivate us to work hard. Negative feelings and self-criticisms often show that we have high standards and humility. And many more.  She encouraged us to list the reasons to focus on the beautiful and awesome things we sometimes ignore or overlook going on all around us all the time, including: the possibility of feeling more joy, slowing down in life, and being more present in the moment. Angela described an informal experiment she set-up to i see if adding positive self-talk to otherwise neutral activities could increase delight. Forty two therapists participated in small groups of four to do some shared activities, while some completed the activities solo. Participants completed my 5-item Happiness Scale as well as a sixth item measuring feelings of “delight” prior to and after the experiment.  The experiment was simple—engage in a neutral or common place activity. The key variable was to actively add positive self-talk to the activity. And of course there was a requirement that the positive self-talk has to be 100% true (e.g., can’t lie to yourself or say fake positive things).  In the small group, Zane and Angela walked through a park and several participants decided to swing on the park's swing set. Their positive self-talk motivated them to try out the swings, which was quite “delightful.” Then they walked separately, adding positive talk to their activities and observations. Zane described his “journey to delight,” noticing a sickly Giant Redwood that was struggling and nearly dead. But, he found green sprouts coming out of it, as the tree was still struggling to grow and survive. Zane also spot