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A few simple activities to find a taste of happy in your everyday life.

What is that happy feeling that comes from scratching an itch (real or metaphorical)?

A few simple activities to find a taste of happy in your everyday life.
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Cadbury

Finding little ways to incorporate joy into our days can make a big difference for our overall happiness and well-being.

Breaking up a long day with simple moments of joy and happiness can really make a difference. Take it from this bear who found the perfect tree to scratch an itch.


GIF via Cadbury.

Here are four little ways to add a lot of joy into your day — sans romping through a forest.

1. Getting a dose of fun cuteness actually does a body good.

I mean, how can you resist the cuteness?

A 2015 study suggested there may be real benefit to watching cute cat videos — participants reported more energy and positive feelings and less negative feelings after watching them.

We think that extends to cat GIFs, as well — right?

2. Seeing things in their "perfect place" feels so satisfying.

Beyond good organization, we've all felt that odd sense of satisfaction when seeing images and GIFs of things fitting perfectly into other things. If you've experienced that feeling, you're not alone — there are even whole Tumblrs and subreddits dedicated to it.

A perfect gum holder.

Why the heck does it feel so good to even just look at things being where they're seemingly supposed to be?

One psychological theory discussed in an article in The Atlantic is that it might create a sense of relief in relationship to the jumble of everyday life. It's no secret we all have tons of responsibilities and pressures to deal with daily. But these simple acts of success can be deeply satisfying in the chaos of it all. Don't you agree?

3. Making others happy is infectious!

The simplest acts — holding a door open, surprising a co-worker with their favorite snack, even a hug — can come with a sense of overwhelming personal happiness.

It turns out there's a ton of science behind why it feels so plain great to be kind to others: Studies have shown there are very real physical rewards for kindness, such as reducing social anxiety, lowering blood pressure, and even recharging our gut bacteria.

This helpful girl picks up a wallet ... and our hearts. Awww. GIF via Japanese Red Cross.

Yes, your body is physically rewarding you for doing good things — no wonder it feels so great!

4. Maybe it's that satisfied feeling from your favorite snack.

Have you ever wondered why we feel that happy satisfied feeling after we eat a really satisfying meal or snack?

Pancakes can be a meal or a snack, right?

When it comes to being satisfied, it goes beyond just filling up your actual stomach to the "satiety signals" sent to the brain.

These satiety signals are influenced by your food — the aesthetic quality of the food as it relates to your personal tastes. The amount of delight you get from the sight, smell, texture, and so on of your meal relate to actual hormones in your body. The more "satiation power" in what you're eating, the stronger the signal of satisfaction is.

GIF by Cadbury.

So that's why when you bite into, say, your favorite Cadbury bar, it is so very and truly satisfying.

Why not add one of these little happy activities to your list of to-dos?

It might be time to take a cue from this awesome bear and go for it!

Courtesy of Amita Swadhin
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In 2016, Amita Swadhin, a child of two immigrant parents from India, founded Mirror Memoirs to help combat rape culture. The national storytelling and organizing project is dedicated to sharing the stories of LGBTQIA+ Black, indigenous people, and people of color who survived child sexual abuse.

"Whether or not you are a survivor, 100% of us are raised in rape culture. It's the water that we're swimming in. But just as fish don't know they are in water, because it's just the world around them that they've always been in, people (and especially those who aren't survivors) may need some help actually seeing it," they add.

"Mirror Memoirs attempts to be the dye that helps everyone understand the reality of rape culture."

Amita built the idea for Mirror Memoirs from a theater project called "Undesirable Elements: Secret Survivors" that featured their story and those of four other survivors in New York City, as well as a documentary film and educational toolkit based on the project.

"Secret Survivors had a cast that was gender, race, and age-diverse in many ways, but we had neglected to include transgender women," Amita explains. "Our goal was to help all people who want to co-create a world without child sexual abuse understand that the systems historically meant to help survivors find 'healing' and 'justice' — namely the child welfare system, policing, and prisons — are actually systems that facilitate the rape of children in oppressed communities," Amita continues. "We all have to explore tools of healing and accountability outside of these systems if we truly want to end all forms of sexual violence and rape culture."

Amita also wants Mirror Memoirs to be a place of healing for survivors that have historically been ignored or underserved by anti-violence organizations due to transphobia, homophobia, racism, xenophobia, and white supremacy.

Amita Swadhin

"Hearing survivors' stories is absolutely healing for other survivors, since child sexual abuse is a global pandemic that few people know how to talk about, let alone treat and prevent."

"Since sexual violence is an isolating event, girded by shame and stigma, understanding that you're not alone and connecting with other survivors is alchemy, transmuting isolation into intimacy and connection."

This is something that Amita knows and understands well as a survivor herself.

"My childhood included a lot of violence from my father, including rape and other forms of domestic violence," says Amita. "Mandated reporting was imposed on me when I was 13 and it was largely unhelpful since the prosecutors threatened to incarcerate my mother for 'being complicit' in the violence I experienced, even though she was also abused by my father for years."

What helped them during this time was having the support of others.

"I'm grateful to have had a loving younger sister and a few really close friends, some of whom were also surviving child sexual abuse, though we didn't know how to talk about it at the time," Amita says.

"I'm also a queer, non-binary femme person living with complex post-traumatic stress disorder, and those identities have shaped a lot of my life experiences," they continue. "I'm really lucky to have an incredible partner and network of friends and family who love me."

"These realizations put me on the path of my life's work to end this violence quite early in life," they said.

Amita wants Mirror Memoirs to help build awareness of just how pervasive rape culture is. "One in four girls and one in six boys will be raped or sexually assaulted by the age of 18," Amita explains, "and the rates are even higher for vulnerable populations, such as gender non-conforming, disabled, deaf, unhoused, and institutionalized children." By sharing their stories, they're hoping to create change.

"Listening to stories is also a powerful way to build empathy, due to the mirror neurons in people's brains. This is, in part, why the project is called Mirror Memoirs."

So far, Mirror Memoirs has created an audio archive of BIPOC LGBTQI+ child sexual abuse survivors sharing their stories of survival and resilience that includes stories from 60 survivors across 50 states. This year, they plan to record another 15 stories, specifically of transgender and nonbinary people who survived child sexual abuse in a sport-related setting, with their partner organization, Athlete Ally.

"This endeavor is in response to the more than 100 bills that have been proposed across at least 36 states in 2021 seeking to limit the rights of transgender and non-binary children to play sports and to receive gender-affirming medical care with the support of their parents and doctors," Amita says.

In 2017, Mirror Memoirs held its first gathering, which was attended by 31 people. Today, the organization is a fiscally sponsored, national nonprofit with two staff members, a board of 10 people, a leadership council of seven people, and 500 members nationally.

When the pandemic hit in 2020, they created a mutual aid fund for the LGBTQIA+ community of color and were able to raise a quarter-million dollars. They received 2,509 applications for assistance, and in the end, they decided to split the money evenly between each applicant.

While they're still using storytelling as the building block of their work, they're also engaging in policy and advocacy work, leadership development, and hosting monthly member meetings online.

For their work, Amita is one of Tory's Burch's Empowered Women. Their donation will go to Mirror Memoirs to help fund production costs for their new theater project, "Transmutation: A Ceremony," featuring four Black transgender, intersex, and non-binary women and femmes who live in California.

"I'm grateful to every single child sexual survivor who has ever disclosed their truth to me," Amita says. "I know another world is possible, and I know survivors will build it, together with all the people who love us."

To learn more about Tory Burch and Upworthy's Empowered Women program visit https://www.toryburch.com/empoweredwomen/. Nominate an inspiring woman in your community today!

via Gage Skidmore/Flickr and Terry Morgan/Flickr

Senator Ted Cruz and a kangaroo.

Conservative media in the United States has painted Australia as a state on the brink of authoritarianism due to strict COVID-19 protections in some parts of the country. These news outlets appear to be using the country as an example of what can happen in America if liberal politicians go unchecked.

Fox News' Tucker Carlson ran a story on Australia earlier this month claiming the country "looks a lot like China did at the beginning of the pandemic." He ended it by saying that "what's happening in Australia might be instructive to us in the United States" and that things can "change very quickly" and become "dystopian and autocratic."

Carlson provides zero reasons why Americans should be fearful of becoming an autocratic country due to COVID-19, beyond the idea that "things can change very quickly" so his appeals sound a lot more like fear-mongering than genuine concern.

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When a pet is admitted to a shelter it can be a traumatizing experience. Many are afraid of their new surroundings and are far from comfortable showing off their unique personalities. The problem is that's when many of them have their photos taken to appear in online searches.

Chewy, the pet retailer who has dedicated themselves to supporting shelters and rescues throughout the country, recognized the important work of a couple in Tampa, FL who have been taking professional photos of shelter pets to help get them adopted.

"If it's a photo of a scared animal, most people, subconsciously or even consciously, are going to skip over it," pet photographer Adam Goldberg says. "They can't visualize that dog in their home."

Adam realized the importance of quality shelter photos while working as a social media specialist for the Humane Society of Broward County in Fort Lauderdale, Florida.

"The photos were taken top-down so you couldn't see the size of the pet, and the flash would create these red eyes," he recalls. "Sometimes [volunteers] would shoot the photos through the chain-link fences."

That's why Adam and his wife, Mary, have spent much of their free time over the past five years photographing over 1,200 shelter animals to show off their unique personalities to potential adoptive families. The Goldbergs' wonderful work was recently profiled by Chewy in the video above entitled, "A Day in the Life of a Shelter Pet Photographer."