The environment, setting, or context we’re in will directly influence our mood and sense of well-being more often than we think. This is most obvious when we’re in settings or environments that we find aversive.  

To start this assignment, reflect on environments, settings, or contexts that you find aversive. For example, you may find cloudy days, rain, smoky skies (or rooms), or the news (or particular news channels) aversive or uncomfortable. Other people might find churches, schools, gyms, or libraries aversive. Your context or environment can also include people. You probably find being with some people easy, and with other people, it’s much less easy. 

Often, we label particular environments, contexts, smells, and people as emotionally “triggering.” Naturally, we often feel like avoiding emotionally triggering environments. Sometimes that’s possible. However, if you VALUE something enough (e.g., supporting your loved ones, or being involved in a theatre performance, or camping), you may be VERY WILLING to face and work through anxiety or other situationally-based emotional triggers (e.g., a natural disaster, fear of public speaking, or a bear phobia), to be with the people or do the things that you VALUE. More on this later.   

Now, consider the opposite: What environments, settings, contexts, or people do you find pleasurable, comforting, or energizing? In Montana, many of us think of the outdoors, or the natural environment. In fact, researchers report that, in general, more time in the outdoors is linked to increased feelings of well-being and mental health.  

The main point of this assignment is for you to explore and increase your awareness of “Your happy places.” Additionally, because we can’t always be in our happy places, we also encourage you to explore, increase your awareness of, and develop a personal coping plan for the situations, contexts, and people that you find triggering. As noted above, sometimes we want to face our fears or emotional triggers. If so, knowing yourself and making a coping plan can help. 

After reading and reflecting on the above, contemplate, or write a few words, in response to the following prompts: 

1. List three settings that usually trigger negativity or discomfort in you. 

2. List three settings that usually trigger happiness and wellbeing in you (and be specific). These are your happy places  

3. What can you do to prepare for or cope with challenging settings that usually cause you discomfort? (Other than avoiding them) 

4. What can you do to increase the frequency of time you spend in environments that contribute to your feelings of wellness? 

5. What can you do to create places or spaces in your mind that you can use (anywhere and anytime) to increase your sense of comfort and wellness in the moment?  

If you like, I hope you’ll share some of your ideas and responses to this activity on social media. Remember, you can post on any of the following Montana Happiness Project social media sites. 

https://www.youtube.com/@montanahappinessproject333 

https://www.instagram.com/montanahappinessnow/ 

https://www.facebook.com/profile.php?id=100073966896370 

https://www.linkedin.com/company/97180580/admin/feed/posts/ 

https://johnsommersflanagan.com/  

https://www.tiktok.com/@montana.happiness

Also remember, use the hashtags #MHPHappinessChallenge, #MontanaHappiness, and like, share, repost, and support others for their sharing. 

Dr. John Sommers-Flanagan, University of Montana