Beginning with Emmet Velton's
classic 1968 paper, there has been a body of research
empirically validating our ability to positively or negatively
change our moods by
reading phrases (generally known as affirmations or
self-statements) like "I feel very good" or "I am afraid." In
1980, New Zealand psychologist Karen Haye tested these findings
in a happiness-increase experiment. After two weeks of reciting
positive affirmations for ten minutes each morning, her subjects
became 25 percent happier. (For more information on this
experiment,
view, and/or
read the outline to
episode #5, titled "The Happiness Increase Experiments, Part II").
The APACHE method
described here is a streamlined alternative to the use of
affirmations that relies on single words rather than complete
phrases. A principle difference between Haye's procedure and
the APACHE method is that rather than reading the statements, one calls
them to mind extemporaneously. For example, one would simply
think to oneself; "I feel great"..."I am very happy",..."I feel
fortunate"..."I feel splendid"..."I feel confident," etc., for
as long a period of time as seems enjoyable and productive."
(I would recommend that one's sessions last at least ten minutes.)
The other main
feature of the APACHE method is that it very effectively
refutes negative feelings as they occur, and replaces them with
pleasant, character enhancing alternatives. To do
this, one would select a time to be alone, and begin to tune in
to one's feelings, (I find it very useful to be in a public
setting so that the presence of other people can induce more,
and a greater variation of, feelings). As one senses each
unpleasant feeling arising, one identifies it as precisely as
possible, and then calls to mind the feeling's antonym, or
opposite. For example, if one (for even an instant) begins
to feel "vulnerable," one would call to mind an opposite
(antidotal) adjective like "secure" One would then
silently say to oneself, "I feel secure."
During moments when
one does not sense unpleasant feelings, one would think to
oneself statements like "I feel wonderful" in order to enhance
one's mood or statements like "I feel industrious," or "I feel
friendly" in order to enhance one's character. These
character building statements also indirectly evoke pleasant
feelings associated with one affirming or acknowledging one's
good qualities. It is important to note that the
"hedonic" (pleasure associated) statements will enhance one's
happiness, and the "strengths and virtues" statements will
enhance one's character, making this an ideal method for
facilitating "ethical happiness."
As one practices the
APACHE method over a course of several weeks, one will notice
that one has become more proficient at evoking pleasant
feelings, self-esteem and ethical behavior. Over time,
as this ability gradually become more habitual, one will enjoy
these benefits with increasingly less effort.
The following list of
adjectives is provided as a practical resource one can use to
enhance one's happiness, character, and personality.
Reading the list and prefacing each word with the statement "I
feel" or "I am" will induce these positive effects.
Extemporaneously coming up with the statements on one's own,
without reading them from the list, will produce a stronger
effect because the process evokes greater cognitive activity.
Concurrently writing them on paper will produce the strongest
effect because of the additional behavioral-motor activity
involved.
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One can use this
method without referring to the Comprehensive Positive
Adjectives List, However, if one reviews the list a few times
before beginning the extemporaneous utilization of the
technique, and on occasion thereafter, one will find that
positive adjectives will come more easily to mind than if one
attempted the method without the suggestive influence of
the list. The APACHE Method is a structured implementation
of the "Choose Happy Thoughts" component of
The Ortega Happiness Method. It
will enhance one's immediate mood, and, used consistently over
time, will enhance one's long term level of happiness and
character.
