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PODCAST

The Happiness Challenge

Hello happiness seekers! I’m Klaudia Mitura, and I’m on a mission to explore the best happiness habits that science has to offer. Like so many others, the pandemic cut me off from family and work — so I decided to use my training as a psychologist to discover what science can tell us about the art of happiness. What I found set me on a path to joy — and now I’m sharing my journey with you. Each month I publish linked episodes where I speak to a leading expert, put their tips to the test, and share

health & fitness mental health

All Episodes

11:40

#138 The Happiness Reset at Work: A Recovering...

The Happiness Challenge ·

2025/01/09

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 2nd driver of happiness at work is: Fairness. Klaudia welcomes Michelle Hartley, an expert in transforming HR teams, to share practical tips on creating a fair workplace. They discuss the importance of addressing feelings of unfairness, whether through official channels

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05:50

#137 The Happiness Reset at Work: 3 Powerful Boundary...

The Happiness Challenge ·

2025/01/08

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 2nd driver of happiness at work is: Fairness. This podcast episode focuses on the importance of setting boundaries at work to enhance our sense of fairness and satisfaction in our careers. Tune in for valuable insights that can help you navigate workplace dynamics and

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07:49

#136 The Happiness Reset at Work: Navigate Fairness -...

The Happiness Challenge ·

2025/01/07

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 2nd driver of happiness at work is: Fairness. Klaudia explores the concept of fairness, breaking it down into three key types: distributive justice, procedural justice, and interactional justice. Each type plays a vital role in how we perceive our work environment and

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12:32

#135 The Happiness Reset at Work: Master Influence...

The Happiness Challenge ·

2025/01/03

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 1st driver of happiness at work is: Autonomy. Building influence at work is essential for gaining autonomy and making meaningful contributions in our careers. Klaudia speaks with executive coach Sarah Langslow, who emphasizes the importance of relationships grounded in

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03:50

#134 The Happiness Reset at Work: 3 Hacks to...

The Happiness Challenge ·

2025/01/02

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 1st driver of happiness at work is: Autonomy. Tune in to hear Klaudia share practical hacks to create more autonomy at work, emphasizing the importance of trust in fostering engagement and freedom in your career.

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08:37

#133 The Happiness Reset at Work: Gain Greater...

The Happiness Challenge ·

2025/01/01

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 1st driver of happiness at work is: Autonomy. Described as the freedom to control our tasks and decisions, autonomy plays a crucial role in our job satisfaction and overall happiness. Tune in to learn how building more autonomy at work can help you create a more

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06:56

#132 The Power of Laughter: My Reflections on Daily...

The Happiness Challenge ·

2024/12/19

This episode explores the transformative practice of Laughter Yoga and its incredible benefits for well-being. Klaudia shares her personal reflections on daily laughter exercises, emphasizing that even forced laughter can yield positive outcomes for our mental and physical health. Through engaging activities like high-fiving oneself in the mirror and laughing, she highlights how these unconventional practices can surprise our brains and break us out of our routines. Ultimately, Klaudia invites

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07:46

#131 Laughter Exercises: Reclaiming Joy in a Busy...

The Happiness Challenge ·

2024/12/05

Laughter Yoga offers a unique approach to enhancing our well-being by harnessing the benefits of laughter, even when it feels forced. This episode delves into the fascinating science behind laughter, highlighting how it releases a cocktail of hormones that improve our mood, reduce stress, and strengthen our social connections. Klaudia shares insights on how laughter can serve as a mental reset, helping us concentrate better on tasks and fostering positive interactions with others. Despite a decline

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25:24

#130 Smile and Stretch: Discovering Laughter Yoga...

The Happiness Challenge ·

2024/12/03

In this month's Happiness Challenge, we delve into the transformative power of laughter yoga and its profound connection to happiness and wellbeing. Join me, Klaudia, as I chat with Cat Googe, the Laughter Yoga Leader also known as the Joy Queen, who shares the mental and physical benefits of this unique practice. We explore how intentional laughter can help us reconnect with our bodies, elevate our mood, and reduce stress. Cat provides practical tips for integrating laughter yoga into our daily

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07:00

#129 From Overwhelm to Balance: How to Consume News...

The Happiness Challenge ·

2024/11/26

This episode focuses on the importance of cultivating a healthy and balanced news routine to support our mental well-being. Klaudia shares her personal journey with news consumption, highlighting the emotional toll that mainstream media can often take. She presents five practical tips for achieving a more positive relationship with news.

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12:12

#128 The Surprising Impact of News on Your Happiness:...

The Happiness Challenge ·

2024/11/07

News consumption significantly impacts our mindsets and behaviours, which is why conducting a news consumption audit is essential. As we navigate an increasingly negative news landscape, research shows that both the portrayal of information and our reactions to it can affect our emotional state and social trust. Klaudia explores how traditional news reporting has shifted towards more negative headlines, leading to increased anxiety and a skewed perception of reality. She highlights the importance of

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22:01

#127 Hopeful Headlines: Finding Optimism with Fix the...

The Happiness Challenge ·

2024/11/05

This month's Happiness Challenge podcast delves into the transformative power of positive news and its ability to foster hope and optimism in our lives. Klaudia Mitura hosts Amy Davoren-Rose , The Creative Director of Fix the News, an independent publication dedicated to highlighting stories of progress and solutions rather than focusing solely on the negative. They explore the impact of consuming positive news on our mental health and how it can reshape our outlook on life. Whether you're seeking a

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07:41

#126 Breathe Better, Live Better: Insights from My...

The Happiness Challenge ·

2024/10/29

Breathwork is a transformative practice that can significantly enhance our overall well-being, as explored in this episode. Klaudia shares her personal journey and key learnings from committing to daily breathwork exercises over the past few days. She emphasizes that breathwork is a keystone habit, positively influencing various aspects of life and increasing awareness of one's breathing patterns. The episode also highlights practical strategies for integrating breathwork into daily routines, such

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12:06

#125 Transform Your Mood: 3 Breathwork Techniques to...

The Happiness Challenge ·

2024/10/10

Breathwork is a powerful tool for enhancing well-being, and in this episode, we explore its key scientific findings and practical applications. Klaudia discusses how breathwork can help reduce stress hormones, improve focus, and even enhance decision-making by simply shifting our attention to our breath. She introduces three practical methods to incorporate breathwork into your daily routine: an intention breath to start the day, the energizing breath of fire for the afternoon slump, and the calming

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33:36

#124 Breathing Your Way to Happiness: The Power of...

The Happiness Challenge ·

2024/10/08

In this episode, Klaudia explores the transformative connection between breathwork and happiness. Discover how the simple act of mindful breathing can profoundly impact your mental and emotional well-being, reduce stress, and elevate your mood. Klaudia and her guest, breathwork teacher Isabel Tew, dive into the science behind breathwork, discuss different techniques, and share practical tips on how to integrate these practices into your daily life. Whether you’re new to breathwork or looking to

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21:15

#123 Six coaching questions to reflect on your happiness

The Happiness Challenge ·

2024/09/10

It is easy to get caught up in the hustle of daily life and lose sight of what truly makes us happy. Whether you are feeling stuck, curious, or simply looking to deepen your self-awareness, this episode provides you with coaching questions to reflect on your overall life satisfaction and gain insights into your day-to-day happiness. Grab a pen, get comfortable, and join Klaudia on this journey to better understand and nurture your happiness.

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17:33

#122 Five ideas for measuring and tracking happiness

The Happiness Challenge ·

2024/08/13

We measure many things in life, such as steps, money, or social media engagement, so why not track our happiness?Join Klaudia to explore 5 ideas for measuring and tracking happiness to better understand your own wellbeing and use this data to create more personal satisfaction and fulfilment.

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18:51

#121 Bust five happiness myths that hold you back

The Happiness Challenge ·

2024/07/09

Are happiness myths holding you back?In this episode, #121, Klaudia discusses the most common assumptions we hold about happiness that may hinder our well-being.She also presents the scientific research that busts those myths and provides one practical action for ensuring that you are challenging these myths in your daily life.So, if you have ever felt that concentrating on your happiness is selfish or that happiness is about toxic positivity, this month's episode might be a useful listen.Support

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19:15

#120 Top 10 ideas for action from series 4 to boost...

The Happiness Challenge ·

2024/06/11

So far, the latest series of the Happiness Challenge has 28 episodes featuring 9 amazing experts, and Klaudia has tested 36 happiness hacks!In this episode, on the basis of this wealth of information, Klaudia shares 10 practical ideas for action to boost your happiness. Listen and learn about:Starting a day with shift therapyUsing power-posing to feel more confidentCreating your soundscape to rest, recover and unwindHaving a cold shower to kickstart your feel-good chemicalsPlannig a nature trip into

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08:51

#119 Three shortcuts to mindful eating to boost your...

The Happiness Challenge ·

2024/05/28

Eating mindfully to stimulate the vagus nerve and improve gut-brain health is much more difficult than you may think! After all, you might be going against the well-established habits of rushing your food, eating on the go and having your meals in front of the TV. Tune in to discover 3 shortcuts, based on the science of forming new habits, that helped Klaudia practice mindful eating almost every day. Support the showLearn more: https://thehappinesschallenge.co.uk/Sign up to the newsletter:

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