The Art and Science of Happiness - Solved assignment - Week 6

Photo credit - Freepik

Tasks for the week (Unhappiness, sadness and depression)

1. Read Chapter 8. “Facing Suffering - His Holiness the Lama, Dalai and Howard C. Cutler. The Art of Happiness: A Handbook for Living
2. Read Chapter 6. “The Alchemy of Suffering.” - Ricard, Matthieu. Happiness: A Guide to Developing Life’s Most Important Skill
3. Read the description of depression in Diagnostic and Statistical Manual of Mental Disorders - American Psychiatric Association
4. Read selected pages from Man’s search for meaning by Viktor Fankl
5. What is depression and how does it differ from sadness or unhappiness—how does it relate to suffering?
6. Is there value in suffering?
7. How can we recognize and treat depression?
8. Write reaction paper #2: a two-page paper about material from weeks 4–6
9. Write two questions about this week’s topic

Task 1 - Read Chapter 8. “Facing Suffering - His Holiness the Lama, Dalai and Howard C. Cutler. The Art of Happiness: A Handbook for Living

Nobody can escape pain – suffering is part of life. Furthermore, in daily life, the causes of pain, suffering, and dissatisfaction are common, while by comparison, the opportunities for joy or happiness are relatively rare.

Confronting problems, rather than ignoring them, puts us in a position to address them. Knowing how to transform our attitude in the face of suffering can greatly help to neutralize sadness, dissatisfaction, or discontent. Accepting that suffering is part of existence allows us to better withstand adversity.

Trying to avoid suffering will significantly aggravate things. 

According to Buddhist thinking, the roots of suffering (“three poisons of the mind”) are ignorance, craving, and hatred.

But in this way of thinking, how can one bear a great loss, such as the loss of a child for example? The best way to remember the loved one who has died is to preserve his or her memory, to remember the person, to ensure that we carry out his or her wishes.

If you are overcome with anxiety, think about other people who have lived through similar tragedies or even worse ones. You will feel less isolated and this will offer you some comfort.

The Dalai Lama sums up: “Clearly, the desire to free oneself from suffering is the corollary of the desire to be happy. But as long as we view suffering as an unnatural state, we will never uproot the causes.”

Task 2 - Chapter 6. “The Alchemy of Suffering.” - Ricard, Matthieu. Happiness: A Guide to Developing Life’s Most Important Skill

The chapter starts with a story about a young King who asks his advisors to write history of men and the world, so that he can draw the necessary lessons from it and thus know the proper way to act.

The advisors do a lot of research and finally come up with their answer - "They suffer, Majesty." 

“Yes, they suffer, at every moment and throughout the world. Some die when they've just been born, some when they've just given birth. Every second, people are murdered, tortured, beaten, maimed, separated from their loved ones. Others are abandoned, betrayed, expelled, rejected. Some are killed out of hatred, greed, ignorance, ambition, pride, or envy. Mothers lose their children, children lose their parents. The ill (sick people) pass in a never-ending procession through the hospitals. Some suffer with no hope of being treated, others are treated with no hope of being cured. The dying endure their pain, and the survivors their mourning. Some die of hunger, cold, exhaustion; others are charred by fire, crushed by rocks, or swept away by the waters. This is true not only for human beings. Animals devour each other in the forests, the savannahs, the oceans, and the skies. At any given moment tens of thousands of them are killed, torn to pieces by humans. Others suffer endless torments at the hands of their owners, bearing heavy burdens, in chains their entire lives; still others are hunted, fished, trapped between teeth of steel, strangled in snares, smothered under nets, tortured for their flesh, their musk, their ivory, their bones, their fur, their skin, thrown into boiling water or flayed alive.”

The above describes almost all types of sufferings.

Buddhism speaks of three modes of suffering - visible suffering, hidden suffering, and invisible suffering. 

Visible suffering is evident everywhere as explained by the King’s advisors’ research covered above. 

Hidden suffering is concealed beneath the appearance of pleasure (e.g. a gourmet eats a fine dish and moments later is gripped by the spasms of food poisoning. A family happily gathered for a picnic in the country suffers tragedy when a child is suddenly bitten by a snake etc.). The hidden suffering may arise at any moment in life, but it remains hidden to those who are taken in by the illusion of appearances. They cling to the belief that people and things last, untouched by the change that affects everything.

Invisible suffering is the hardest to distinguish because it stems from the blindness of our own minds. It sends out no signal or does not prevent us from functioning in the world. It is an integral part of the daily routine. The food we eat could be produced by suffering farmers, the meat we eat could be from the body of some animal suffering in the cramped habitat of an animal farm.

(Dana Sparks writes - Invisible suffering arises from feeling unworthy, powerless, hopeless, and lonely. The feeling that we lack control and our life doesn't have much meaning also causes suffering.)

Is there any way to put an end to suffering? According to Buddhism, suffering will always exist as a universal phenomenon, but every individual has the potential for liberation from it. 

The four noble truths taught by Buddha are

• Life is suffering (Dukkha)
• The cause of suffering - the three fires or poisons - greed and desire (rooster), ignorance or delusion (pig), hatred and destructive urges (snake) - (Samudāya)
• The end of suffering - liberating oneself from attachment - (Nirodha)
• There is a path that leads us away from craving and suffering - (Magga - set of principles called the Eightfold Path)

(For an easy explanation about the Four Noble Truths, visit BBC)   

Some powerful tools specified by the author - 

• Use the power of mental imagery - When a powerful feeling of desire, envy, pride, aggression, or greed plagues your mind, try to imagine situations that are sources of peace. Transport yourself mentally to the shores of a placid lake or to a high mountain top overlooking a broad vista. Imagine yourself sitting serenely, your mind as vast and clear as a cloudless sky, as calm as a windless ocean. Experience this calmness. Watch the feeling of peace grow in your mind.
• The power of compassion - Through compassion we take control of our own suffering, in the thought that "others besides me are afflicted by similar hardships to mine, and sometimes far worse. How I wish that they too could be free of their pain." After that, our pain does not feel as oppressive, and we stop asking the bitter question: "Why me?"
• Breathing exercise - Do a deep breathing exercise. Visualize that you are sending the suffering souls all your happiness, vitality, good fortune, health … Picture them fully absorbing the nectar of your good wishes; the nectar that soothes their pain and fulfills their aspirations. Imagine that you are taking upon yourself the disease, confusion, and mental toxins of these people, that disappear into the white light of your heart. When you are dissolving their sufferings, you feel great happiness.

Task 3 - Read the description of depression in Diagnostic and Statistical Manual of Mental Disorders - American Psychiatric Association

One has to pay to get a copy of the Diagnostic and Statistical Manual of Mental Disorders by the American Psychiatric Association.

I, therefore, read about depression from the NCBI’s (The National Center for Biotechnology Information) website. Details covered in Task 5.

Task 4 - Read selected pages from Man’s search for meaning by Viktor Fankl

‘Man’s search for meaning’ is a profound exploration of the human experience in the face of extreme suffering.

The author Viktor Frankle introduced the concept of logotherapy, emphasizing the pursuit of meaning as the primary motivating force in human existence. 

Viktor Frankl was one of the few who survived the holocaust. After three years in various concentration camps, his camp Türkheim was liberated, upon which he returned to Vienna.

Frankl spent the rest of his life teaching what he’d learned during the worst of times: that people can, and must, find meaning in their lives, even if all they know is tremendous suffering. 

The three lessons from the book - 

Lesson 1: Being indifferent to death allowed people to survive

In order to survive, you have to be okay with dying any moment.

This sort of indifference to death allowed him and his fellow prisoners to shield their minds from the terrors around them and do what was necessary to survive.

Lesson 2: Your life has its own meaning and it’s up to you to find it in any given moment

There’s no general meaning of life and not even one, singular meaning of your own life. Your life’s meaning is not only unique to you, it also depends on your decisions and situations.

For example, Frankl found meaning when going through the extremely hard life in the concentration camp. The meaning for him was his love for his wife who was in some other concentration camp. He kept thinking of his wife, imagining her face up in the clouds and finding bliss in this moment of love.

Lesson 3: Try to force your fears come true to make them go away (paradoxical intention). Take control of your fears by submitting to them. You should do exactly what you’re afraid of e.g. if you are afraid you stutter in public, force yourself deliberately to stutter in public.

Task 5 - What is depression and how does it differ from sadness or unhappiness—how does it relate to suffering?

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. People suffering from depression exhibit the “cognitive triad” of depression viz. a negative view of themselves, the world, and the future.

The American Psychiatric Association’s Diagnostic Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) classifies the depressive disorders into:

• Disruptive mood dysregulation disorder (a childhood condition characterized by severe temper outbursts and persistent irritability)
• Major depressive disorder (a condition marked by persistent sadness, loss of interest, and impaired daily functioning)
• Persistent depressive disorder or dysthymia (a chronic form of depression involving persistent low mood, fatigue, and diminished interest or pleasure)
• Premenstrual dysphoric disorder (a severe form of premenstrual syndrome (PMS) characterized by intense mood swings and physical symptoms)
• Depressive disorder due to another medical condition (conditions such as neurological disorder, endocrine disorder, or chronic illness)

The following 9 symptoms are listed in the DSM-5. Five of these must be present to make the diagnosis (one of the symptoms should be depressed mood or loss of interest or pleasure)

1. Sleep disturbance
2. Interest/ pleasure reduction
3. Guilt feelings or thoughts of worthlessness
4. Energy changes/ fatigue
5. Concentration/ attention impairment
6. Appetite/ weight changes
7. Psychomotor disturbances
8. Suicidal thoughts
9. Depressed mood

How does depression differ from sadness or unhappiness?

Sadness or unhappiness	Depression
These are normal human emotions that everyone experiences at times	This is a mental health disorder
Typically transient emotions that arise in response to specific events or circumstances The duration of this feeling is relatively short	Persistent feelings that last for weeks, months, or even longer These feelings often interfere significantly with a person's ability to function in daily life
Loss of interest in pleasurable activities is not typically seen in regular sadness	A key characteristic of depression is the inability to find pleasure or interest in activities that were once enjoyable Depression is often accompanied by negative thought patterns, self-criticism, and feelings of worthlessness
Physical manifestations are not commonly associated with regular sadness	Depression often comes with physical symptoms such as changes in appetite, sleep disturbances, fatigue, and aches or pains

How does depression relate to suffering?

Depression and suffering are interconnected in the sense that depression often involves significant emotional and psychological suffering. Suffering, in a broader sense, refers to the experience of distress, pain, or hardship. Depression is a mental health condition characterized by prolonged and intense suffering.

Here are some ways in which depression relates to suffering

• Emotional Pain
• Loss of Interest and Pleasure
• Negative Thought Patterns
• Physical Symptoms such as fatigue, changes in appetite, and sleep disturbances
• Isolation
• Loss of Meaning and Purpose
• Hopelessness

Task 6 - Is there value in suffering?

The value can be seen from different perspectives viz. philosophical, psychological, spiritual, and personal.

Some examples - 

• Resilience and Growth - Individuals can experience personal development and resilience as a result of coping with depression. Suffering sometimes can be a catalyst for growth, self-discovery, and increased strength
• Empathy and Compassion - Suffering can foster empathy and compassion for others who are experiencing similar challenges
• Spiritual and Existential Meaning - In some traditions, suffering is seen as an inherent part of the human condition and can be a means of attaining deeper spiritual insight or understanding
• Creativity and Artistic Expression - Some great pieces of art are inspired from their personal experiences of suffering

Task 7 - How can we recognize and treat depression?

As mentioned above, there are the nine symptoms listed in the DSM-5 to recognise depression. Five of these nine must be present to make the diagnosis (one of the symptoms should be depressed mood or loss of interest or pleasure)

Treatment of depression

• Therapy (Psychotherapy or Counseling) such as Cognitive-behavioral therapy (CBT), interpersonal therapy (IPT), and other evidence-based therapeutic approaches
• Medication such as antidepressant medications (serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs)
• Lifestyle Changes - Adopting healthy lifestyle habits such as regular exercise, a balanced diet, sufficient sleep, and minimizing the use of substances like alcohol and drugs
• Social Support - Engaging with supportive friends, family, or a support group to provide emotional assistance
• Mind-Body Practices such as mindfulness meditation, yoga, and deep-breathing exercises etc.

Task 8 - Write reaction paper #2: a two-page paper about material from weeks 4–6

Week 4: ​​Cognitive styles

Assignments/ tasks	Outcome/ What I learnt	The interesting part
“Optimism about the Future.” - Seligman, Martin E. P. Authentic Happiness	Seligman’s optimism test that assesses five aspects of Optimism	The ABCDE method for building optimism
“Positive Thinking.” - Peterson, Christopher. A Primer in Positive Psychology	Benefits of optimism	The Pollyanna Principle (1978)
Optimism vs  Pessimism Realistic optimism and Realistic pessimism	These are two contrasting attitudes or outlooks on life. They influence how we interpret events, perceive the future, and approach challenges	How Optimism & Pessimism work in practice
The optimism test	My results showed that I am moderately optimistic and moderately hopeless	--
Think optimistically for one day AND  think pessimistically for one day and record the feelings	Our daily activities show us whether we are optimists or pessimists	Created calendars of an optimist and a pessimist

Week 5: ​​Strengths

Assignments/ tasks	Outcome/ What I learnt	The interesting part
How can we use our strengths and in what capacities?	Helps people discover what they naturally do best Once you discover your strengths, you can design your own career around these	--
What are their limitations?	We should use the strengthsfinder philosophy with a bit of a caution and progress only after experimenting it with small projects	--
StrengthsFinder survey	Revisited my signature theme - Ideation, Woo, Individualization, Input, Connectedness	Got to know a list of actions that leverage your strengths

Week 6: ​​Unhappiness, sadness and depression

Assignments/ tasks	Outcome/ What I learnt	The interesting part
“Facing Suffering - His Holiness the Lama, Dalai and Howard C. Cutler. The Art of Happiness: A Handbook for Living AND “The Alchemy of Suffering.” - Ricard, Matthieu. Happiness: A Guide to Developing Life’s Most Important Skill	Visible, Hidden and Invisible suffering Value in suffering Definition of depression	Tools to elevate suffering
Man’s search for meaning by Viktor Fankl	The concept of logotherapy, emphasizing the pursuit of meaning as the primary motivating force in human existence There is no general meaning of life and not even one, singular meaning of your own life. Your life’s meaning is not only unique to you	Paradoxical intention
Depression vs Sadness	Nine symptoms of prolonged sadness Five out of the nine must be present to make the diagnosis about depression	Got to know about ‘cognitive triad’
Is there value in suffering?	Positives of sufferings -  Personal development Fosters empathy and compassion Triggers creativity and artistic expression	Suffering has positive outcomes too
Treatment for depression	Mindfulness meditation, yoga, and Pranayama Balanced diet, sufficient sleep

Task 9 - Write two questions about this week’s topic

Is Buddhism the only way to battle suffering?

Do we have cases of depression from history and mythology?

Is depression just a twisted reality or some chemical imbalance in the brain?