Sonja Lyubomirsky, a UC Riverside professor, found that purposefully engaging in random acts of kindness can make you feel happier. Find ways to perform small, random acts of kindness during your day. These acts can be incredibly simple, from complimenting a stranger at the grocery store on his or her shirt to making your spouse coffee before work to engaging a co-worker you don't usually talk with in a friendly Zoom chat.
Deliberately performing random acts of kindness can make you feel happier and less depressed and anxious , according to a series of studies PDF from Sonja Lyubomirsky at UC Riverside.
Varying those acts you do for others has a longer-term effect on your own happiness. This works because these acts tap into your natural prosocial behavior, or the basic human impulse to help others, Simon-Thomas says.
When you invest your own resources in the welfare of others, it activates your brain's reward system -- you feel good that you made the other person feel good. Writing down three things you're grateful for at the end of each day, and why they happened, leads to long-term increases in happiness and decreases in depressive symptoms , according to a study from Martin Seligman, director of the Positive Psychology Center at the University of Pennsylvania.
It doesn't matter how large or small each thing is -- just write them down, in a notebook or your Notes app or wherever. For example, you might write down "Finished a paper, because I worked hard on it. Had a good talk with my friend because she called me. Went for a walk and saw some cute dogs, because it was a nice day. The point is to train your mind to orient itself to the parts of your life that are good, instead of directing your attention to things that are stressful or irritating, Simon-Thomas says.
The pandemic might make it harder to feel grateful, but taking time to count your blessings even now is still a powerful way to improve well-being, Santos adds.
You may have already tried all those mindfulness apps. But exercises like meditation that teach your brain to focus on the present instead of the past or future can increase feelings of self-acceptance , according to a study PDF from the International Journal of Wellbeing. If you need a hand, Dunn helped launch a free set of wellness exercises called Peace , by the fintech company Happy Money.
These exercises use research on positive psychology and cognitive behavioral therapy to increase happiness and reduce feelings of stress. Another caveat: If you have PTSD, proceed with caution or check with your doctor first, as mindfulness exercises may be triggering, experts say, because they can unearth trauma.
This might be the most challenging item on the list, Simon-Thomas says. Particularly in the West, people have adopted a propensity for self-criticism as a cultural value, and tend to self-punish when dealing with setbacks and failures, she says. But excessive self-criticism gets in the way of achieving your goals. Avoid Comparisons. While keeping up with the Joneses is part of American culture, comparing ourselves with others can be damaging to happiness and self-esteem.
Instead of comparing ourselves to others, focusing on our own personal achievement leads to greater satisfaction, according to Lyubomirsky. Put Money Low on the List.
People who put money high on their priority list are more at risk for depression, anxiety, and low self-esteem, according to researchers Tim Kasser and Richard Ryan.
Their findings hold true across nations and cultures. Have Meaningful Goals. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable. Take Initiative at Work. How happy you are at work depends in part on how much initiative you take.
Researcher Amy Wrzesniewski says that when we express creativity, help others, suggest improvements, or do additional tasks on the job, we make our work more rewarding and feel more in control. Make Friends, Treasure Family. Happier people tend to have good families, friends, and supportive relationships, say Diener and Biswas-Diener.
It sounds simple, but it works. People who keep gratitude journals on a weekly basis are healthier, more optimistic, and more likely to make progress toward achieving personal goals, according to author Robert Emmons.
Combine exercise with something that makes you happy — like dancing to your favorite song — for an extra boost. Self-care , like massage, aromatherapy or indulging in a bit of dark chocolate, can also increase endorphins. While there are biological conditions that decrease the levels of these chemicals, they are typically balanced in those who eat nutritious diets, get plenty of exercise and manage their stress levels effectively. However, for those who lead unhealthy lifestyles or let stress take over, a deadly chemical called cortisol can be released and inhibit the chemicals that make us happy.
In normal amounts, it reduces inflammation in the body and regulates blood pressure, blood glucose and sleep. This state not only reduces our happiness, it also negatively impacts memory and focus , can lead to weight gain and can have serious effects on our major organs and immune system. Does dopamine make you happy? Serotonin does, too. Your body needs both. Because in the end, what causes happiness comes down to one word: balance.
After all, some of this is genetic, right? Get up and move on a daily basis for at least an hour to release endorphins and boost your mood. You can also practice gratitude regularly by writing in a journal, meditating on all the good things in your life or finding ways to show appreciation to those close to you. Make a point to feed your mind with nutritious information like self-help books, interesting biographies or inspirational novels.
Taking natural supplements and utilizing stress-reducing technology like NuCalm can increase the levels of chemicals that cause happiness. Even when you face a challenge, you can find a way to accept and learn from it. By creating close social connections and making progress in life, you have the power to reframe your mindset and create a cycle of happiness. What can we help you find?
Generic filters Hidden label. Hidden label. In recent years, scientists have reached the overwhelming conclusion that yes , it's possible to change our happiness levels—for good.
Here's why. People who take time to reflect upon the things they're thankful for are happier, sleep better, and have stronger immunity. Here's how to make it work for you. Positive psychology is often referred to as the science of happiness, or the study of what makes humans flourish. Learn how it can change your life. Working towards your goals can give you meaning and purpose in life. But what are the best ways to get to where you want to go?
Here are six science-based strategies. Are your negative thoughts playing over and over in your head like a broken record? Here are a few techniques that can help you stop dwelling and refocus your mind. You've probably heard of the pay-it-forward effect or the "helper's high"—but just why does giving feel so good? And why is one act of kindness often followed by another?
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