THE APACHE METHOD

(The Antidotal Positive Adjectives Character and Happiness Enhancement Method)

and a

Comprehensive Positive Adjectives List

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.