Tips On Happiness And How To Get Happy
Happiness is so interesting because we all have different ideas about what it is and how to get it.
I would love to be happier, as I'm sure most people would, so I thought it would be interesting to find some ways to become a happier person that is actually backed up by science.
Did you know that happy people are healthier people? Studies consistently show that those with a "Glass half full mentality" can boast lower blood pressure, less stress, healthier body weights, and stronger hearts than their less optimistic neighbors.
There's something to having a positive outlook on life.
Exercise has such a profound effect on our happiness and well-being that it's actually been proven to be an effective strategy for overcoming depression.
In a study cited in Shawn Achor's book, The Happiness Advantage 1, three groups of patients treated their depression with either medication, exercise, or a combination of the two.
We've explored exercise in depth before, and looked at what it does to our brains, such as releasing proteins and endorphins that make us feel happier, as you can see in the image below.
It turns out, it's also important for our happiness.
Our commute to the office can have a surprisingly powerful impact on our happiness.
The fact that we tend to do this twice a day, five days a week, makes it unsurprising that its effect would build up over time and make us less and less happy.
While many voluntary conditions don't affect our happiness in the long term because we acclimate to them, people never get accustomed to their daily trek to work because sometimes the traffic is awful and sometimes it's not.
Two Swiss economists who studied the effect of commuting on happiness found that such factors could not make up for the misery created by a long commute.
If you want more evidence that it's beneficial for you, I've found some research that proves it can make you happier right now.
Social time is highly valuable when it comes to improving our happiness, even for introverts.
Several studies have found that time spent with friends and family makes a big difference in how happy we feel, generally.
We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends.
In an interview in the March 2008 newsletter to the Grant Study subjects, Vaillant was asked, "What have you learned from the Grant Study men?" Vaillant's response: "That the only thing that really matters in life are your relationships to other people."
Actual changes in income, on the other hand, buy very little happiness.
So we could increase our annual income by hundreds of thousands of dollars and still not be as happy as if we increased the strength of our social relationships.
Participants were found to be substantially happier outdoors in all natural environments than they were in urban environments.
One of the most counterintuitive pieces of advice I found is that to make yourself feel happier, you should help others.
Spending money on other people, called "Pro social spending," also boosts happiness.
Participants recalled a previous purchase made for either themselves or someone else and then reported their happiness.
Participants assigned to recall a purchase made for someone else reported feeling significantly happier immediately after this recollection; most importantly, the happier participants felt, the more likely they were to choose to spend a windfall on someone else in the near future.
So spending money on other people makes us happier than buying stuff for ourselves.
As opposed to actually taking a holiday, it seems that planning a vacation or just a break from work can improve our happiness.
In the study, the effect of vacation anticipation boosted happiness for eight weeks.
Happiness quickly dropped back to baseline levels for most people.
The scent of this fruit is one of the most positive and arousing things you can smell, according to a study conducted in the journal Chemical Senses.
In the same Chemical Senses study, participants ranked the smell of vanilla bean right up there with Clementine as a super-uplifting scent that'seven more relaxing.
Imitating a "Happy walk" can actually make you happier
Which means it will improve your mood more even more than the sight of your latest selfie.
Because clutter elevates stress levels, organizing your stuff can be the perfect anecdote to a bad mood: It literally clears the way for better vibes.
The sound of her voice can mitigate stress and muster up the feel-good hormone oxytocin - two things that pave the way for happy feelings, according to an experiment in which researchers purposely stressed the shit out of girls, then let them call or see their moms.
While researchers know that materialism can make people miserable, gratitude can curb the effects, according to recent research.
So jot down a quick thank-you note - even if it is just a "Thank you for being you." You'll feel way better about buying that new bag for yourself.
People who listen to positive music while trying to be happier are more successful than people who listen to any old playlist, according to research conducted at the University of Missouri.
Not to throw shade at your shoe collection, but science says buying material things doesn't breed happiness.
When you spend money on experiential things like tickets for a concert or a trip, you benefit from the anticipation, which provides instant happiness that lasts throughout your countdown.
The same goes for buying things that provide an experience, like a new song, book, or podcast, according to a recent study.
One study found that people who ate chocolate after they'd given it up for a week were significantly happier than people served the same stuff without any previous food restrictions.
The anticipation should brighten your mood instantly, with benefits that peak when you get to dig in.
When you can't get outside, open the blinds or turn on some lights: In a study where older adults suffering from depression were exposed to either one hour of pale blue light or one hour of dim red light every morning for three weeks, the blue light improved people's moods and reduced their stress more than the dim red light, with results that lasted into the evening.
A white light will do the trick too - the brighter, the better.
Instead of being passive aggressive to your boyfriend or complaining about him constantly to anyone who'll listen, just say, "Babe, it bothers me when we leave the bed unmade. When you'rethe last one to get out of it, can you please make it?" Expressing succinct complaints to the person who can fix them can help you resolve the issue asap, which paves the way for happiness that is there to stay, according to a study recently published in The Journal of Social Psychology.
Letting your mind wander makes you substantially less happy than focusing on the task at hand, according to over 650,000 real-time reports collected by the Track Your Happiness iPhone app, which monitors people's happiness in real time.
If you can't take the time for a vacation right now, or even a night out with friends, put something on the calendar even if it's a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it.
Meditation literally clears your mind and calms you down, it's been often proven to be the single most effective way to live a happier life.
Research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.
Practice gratitude - increase both happiness and life satisfaction.
There are lots of ways to practice gratitude, from keeping a journal of things you're grateful for, sharing three good things that happen each day with a friend or your partner, and going out of your way to show gratitude when others help you.
Results indicated that writing letters of gratitude increased participants' happiness and life satisfaction while decreasing depressive symptoms.
Quick last fact: Getting older will make yourself happier.
How to Be Happy Every Day: It Will Change the World | Jacqueline Way | TEDxStanleyPark
The World Happiness Report states “Over 1 billion adults suffer from anxiety and depression.” How do we get to happy? Jacqueline Way, Founder of www.365give.ca shares a secret to happiness so simple a 3 – year old can do it. Jacqueline is a mother of three boys and social good activist dedicated to changing the world 1 give, 1 day at a time. You will learn through her powerful story of how your body is hard-wired for giving. Researchers from all over the world have been studying the science and physiological of giving for decades. They’ve discovered giving makes you happy, makes you high, is our bodies natural “Fountain of Youth” and reduces stress. Her inspirational journey with her son and thousands of children will inspire you to start a daily giving habit that will make you happy and change the world. Jacqueline Way is the founder of www.356give.ca a charitable organization dedicated to educating, empowering, and inspiring children to change the world "one give, one day at a time." You can reach Jacqueline at firstname.lastname@example.org
As a final point, it's interesting to note that as we get older, particularly past middle age, we tend to grow happier naturally 22.
Researchers, including the authors, have found that older people shown pictures of faces or situations tend to focus on and remember the happier ones more and the negative ones less.
"Sea + sun = happiness: science" by the University of Sussex.
Multiple studies suggest that meditating -focusing intently and quietly on the present forset periods of time - can help lessen feelings of depression and anxiety.
Research in long term meditators - Buddhist monks, for example - shows that these peoples' brains have well-developed areas that could be linked to heightened awareness and emotional control.
While it's possible that people with such brains might be more likely to meditate in the first place, other studies do show that people who complete a meditation program tend to show brain changes linked with self-awareness, perspective, and memory.
A small 2012 study found that even when people simply read about someone else's awe-inspiring experience, they were more satisfied, less stressed, and more willing to volunteer their time to help others compared with people who were simply shown something that made them feel happy.
How To Be More Happy, Healthy, Motivated, & Successful!
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One study found that a group of students sent into the trees for two nights had lower levels of cortisol - a hormone often used as a marker for stress - than those who spent the same two nights in a city.
In another study, researchers found a decrease in both heart rate and cortisol levels in people in the forest when compared to those in urban areas.
Experiencing positive emotions not only appear to have the power to neutralize negative ones but can also encourage people to be more proactive.
A study that examined the anxiety, depression and life satisfaction of over 50,000 adults in Norway offered an interesting link: People who participated in more cultural activities, like attending a play or joining a club, reported lower levels of anxiety and depression as well as a higher satisfaction with their overall quality of life.
If you're one of those people who like to make to-do lists on a regular basis, then listen closely: When you're setting your goals, it's better to be specific and set goals you know you can achieve.
Instead of setting a goal like "Save the environment," try to recycle more.
Ever heard someone say, 'If you're angry at someone, write them a letter and don't send it'? While that might seem like a waste of time, science reveals recording your feelings is great for clarifying your thoughts, solving problems more efficiently, relieving stress, and more.
People who have a positive attitude of optimists paired with the rational outlook realists tend to be more successful and happy, according to psychologist Sophia Chou.
Breathing in the smell of dirt may lift your spirits, according to a study which found that a bacteria commonly found in soil produces effects similar to antidepressant drugs.
Low levels of serotonin are what causes depression in people.
Getting outside in the sun was key to staving off misery - people who ate in parks had a more positive attitude about their jobs than those who chowed down at a restaurant or at home.
Working hard to improve a skill or ability, such as learning how to drive or solving a math problem, may increase stress in the short-term, but makes people feel happy and more content with their lives, in the long run, a 2009 study reported.
"People often give up their goals because they are stressful, but we found that there is a benefit at the end of the day from learning to do something well. And what's striking is that you don't have to reach your goal to see the benefits to your happiness and well-being," co-author Ryan Howell said in a statement.
When it comes to happiness, older people seem to know something that the rest of us do because a number of studies have found that older people tend to be some of the happiest people around.
Life can be very fulfilling and prosperous but it can also have its trials and tribulations that may result in emotional instability triggered by events. They include job loss, family and relationship difficulties, grief and loss, addiction, physical and mental disabilities, etc. Everyone has a right to lead a peaceful life.
"Stress, though grossly undesirable, unfortunately, is an eventuality we have to contend with every now and then. There are many things or events around us that are likely to trigger the issue. Knowing how to reduce stress is definitely a wise thing to do. We devote the entire length and breadth of this article to do just that." - Roger Keyserling
Stress And COVID-19
What you can do
1. Remember that knowledge is power. Understanding the factors that affect a person’s immune response to COVID-19 will matter as much as, or more than, understanding the virus! Poor lung health caused by smoking, lack of adequate health care, suppressed immune systems, and/or populations particularly susceptible to infectious diseases, such as the elderly, have been particularly affected by COVID-19.
2. Don’t accept everything you read or hear. Look beyond rhetoric and arm yourself with information. Centers for Disease Control and Prevention (CDC) provides information and frequent updates on the COVID-19’s spread, severity, risk assessment, etc. To subscribe to the CDC’s email and text message service, visit CDC Subscription Service.
3. Get your emotional support system in place:
• Maintain familiar routines in daily life as much as possible; take care of your basic needs and employ helpful coping strategies: rest during work or between shifts, eat healthy food and engage in physical activity.
• Stay connected with others and maintain your social networks:
Have the emails and phone numbers of close friends and family at your fingertips. Stay connected via email, social media, video conference and telephone.
Always check with The CDC or other official source for verification!
Below are some of the hot tips that have been noted to reduce stress:
Maintain a Positive Attitude
“As a man thinks in his heart, so is he,” goes the old English saying. It is imperative that you maintain a positive attitude all the while. That is the only way you may suppress and even fade away the negative thoughts that eventually build up and cause stressful situations.
Accept your Circumstance
In many cases, people get stressed simply because they just have refused to accept their circumstances. You should never fall into this trap at all. Just accept that there are indeed things that are beyond your scope as a human being. That will save you lots of stress, going forward.
Teach you how to self-observe — without judging.
Many who suffer from anxiety are ashamed that they feel so controlled by their worries and fears. Meditation teaches you to recognize your own thought patterns and identify where they lead to anxiety — without berating yourself for feeling the “wrong” way.
1. Check-in mentally
2. Give up bad habits to create a way for the new
3. Set a goal And steps for each day
4. Fuel your body with movement and whole plant-based foods
5. Learn something new every day to exercise the brain
6. Nightly cleanup mentally and physically
7. Keep the situation in perspective
8 Dimensions of Wellness in check - Emotional - Spiritual - Intellectual - Physical - Environmental - Financial - Occupational - Social
Attempt some Relaxation Techniques
Some relaxation techniques have the impacts and ability to relieve stress or slow down the pains that come about. Examples of these techniques are those that border on meditation and tranquility. They give your body space and freedom to dissipate the buildup of pains.
On the whole, your body can fight stress better when it is fit compared to when it is out of form. That is why it also pays for you to attempt some exercises on a regular basis. As you do so, you will also enhance the flow of blood to the whole body.
Exercising at least three days a week can have benefits far beyond weight control. Exercise has been shown to create new brain cells (helping you stay sharp in stressful situations) and produce a calming effect on the brain, allowing you to respond to stress without slipping into an anxious overdrive.
If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym.
You cannot expect to have a better life if you neglect your body. Your body is like a casing. It is not the real you but what is seen on the outside like you. You consist mainly of what is inside you. What is within you is what really identifies who you are.
Things like character, ideologies, belief systems, values and the like, are what define you.
And these are what make you valuable to others. Although people may like you for your body shape, they will only love you for who you are on the inside.
But your body is important too. It’s the house where your emotions, thoughts, etc live in. It is also what carries you from point A to point B.
And if you neglect it enough, it falls apart through deteriorated health and disease. At this point, not only will you suffer, but so will those close to you.
The kinds of foods you eat also have a bearing on the likelihood of the stress to be relieved or not. Organic foods and those are rich in vitamins and fluids are particularly awesome. You have to incorporate as many of them in your diet as can practically be the case.
Manage your Time
How you manage your time may also impact on the stress levels you might have. Effective time management has been noted to play a significant role in diminishing the stress levels considerably. Thus, you should also consider planning and adhering to your time faithfully.
Create and Operate within Strict Boundaries
As a long term measure, you should create and operate within strict boundaries. Particularly, say no to requests that are likely to generate excessive levels of stress in your life. Know what makes you happy and what is likely to make you sad. By doing this, you will reduce the possibility of the emergence of stress.
Set aside Time for Hobbies and Interests
Hobbies and other forms of interest, just like exercising, have the ability to reduce the levels of stress by a considerable margin. It is for this reason that you want also to set aside some time for them. Find out the hobbies that are likely to elevate your moods and keep you stress-free.
Sleep and Relax Well
While sleep cannot really cure stress, it does contribute to the dissipation of the high-stress levels in the body. For this reason, you should always strive to get sufficient levels of sleep all the while. Do this especially at those times and in those circumstances when your levels of stress are high.
Cut down on Alcohol and Drugs
Alcohol and drugs normally cause stress levels to spike. They have quite harmful ingredients that cause this issue to arise. To be on the safe side, you want to cut down on your intake of alcohol and other drugs considerably. Take plenty of fresh fruits and vegetables instead.
Seek out Social Support. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
It is never advisable to stay in solitary confinement if you are stressed or under anything that is likely to cause stress. Such a state will only seek to worsen the situation. Instead, spend ample time with those whom you love most. These could include your friends, relatives, and colleagues.
Talk Calmly to Yourself
In some instances, you may have to talk to yourself about the issue you are going through. Try to inquire why you found yourself in such a state and what you may do to come out of the same. As you talk to yourself, some of the stress will simply thaw away gently Laugh It Off
Next to talking to yourself, laughing out the problem may also contribute to the alleviation of stress. Laughter releases the ‘feel-good’ endorphins hormones that do improve the moods and reduce stress levels. It also dupes your nervous system to make you feel happy even when you are not.
Listen to Soothing Music
Other than meditating or exercising regularly, music has also been noted to play a vital role in calming stress. It is hence in your best interest yet again to consider listening to it. Insist on that genre that is smooth, slow, calming, and therapeutic. Hymns, rhythms, and blues are particularly awesome.
Beautiful relaxing music for stress relief, composed by Peder B. Helland. This instrumental music ("Frozen in Time") works well as sleep music, ambient study music, meditation music or relaxation music.
There are a lot of benefits from listening to music. Here are just a few:
- Reduces stress
- Eases anxiety
- Decreases depression
- Promotes relaxation
- Increase in concentration
- Boosts immune system
- Decreases blood pressure
- Elevates mood
- Alleviates pain
So, yes, listening to music is a wonderful way to relieve stress and much, much more!
Have a Winning Attitude
Life is a journey, but it’s also a battle. Life is full of opportunities, but obstacles exist too.
Daily routine or schedule. Make t