Many of us are guilty of thinking
that joy is a journey. We'll achieve happiness, we tell ourselves, if we
accomplish a goal five years from now. We'll be happy, we think, once we've
made a big change that will eventually lead us to our ideal life. And though it
may be tempting to view happiness as a permanent state for the future, the
field of happiness research tells a very different story. Here's the real
truth: We don't have to work as hard as we think we do to get to a state of
bliss. Sometimes a little tweak, shift or new habit is all it takes.
In honor of the International Day
of Happiness, we've rounded up some tricks to help you get to a positive place
-- without taking the long road to joy. Go on and give them a try. Happiness
looks good on you.
Log some time with your furry
friends.
Play fetch with Fido or sneak in
a few cuddles with your kitten. Interacting with your pets can release oxytocin
in the brain (you know, the "warm and fuzzy" hormone), resulting in
that joyous feeling.
Count your blessings.
There's nothing like a little thankfulness
to boost your mood. Research shows expressing gratitude can make you happier.
Try writing down three things you're thankful for at the end of the night.
Remind yourself how great you
are.
PSA: You are awesome -- you just
gotta believe it for yourself. Studies show self-acceptance is crucial to a
happier life, but it's a habit we barely practice.
Meditate, meditate, meditate.
The list of meditation benefits
seems endless, but perhaps one of the more positive perks is what the practice
can do for your mood. Research shows that allowing yourself a few moments of
zen-like escape each day may make you happier.
Listen to music.
Admit it: There's nothing quite
like a solo jam session -- and apparently science agrees. Research shows that
trying to boost your mood while listening to music actually can help lift you
to a more positive state. Press play ASAP.
Give back.
We didn't get to where we are
without a little help, so why not extend that same generosity to someone else?
Not only will your kindness influence others, studies show it'll also make you
happier, too.
Hang out with someone who is
happy.
Joy really is contagious.
Research shows the more you surround yourself with positive people, the happier
you'll feel. Time to go catch up with your BFF?
Drink a glass of milk.
Dairy contains tryptophan, an
essential amino acid that helps create serotonin (the "happy"
chemical in the brain). Milk: It not only does the body good, it does the brain
good too.
Plan a vacation.
The anticipation for a trip is
almost as good as the trip itself. Prepping for a vacation has been shown to
increase our happiness levels, the New York Times reported. The warm sun or the
exciting slopes are just an added bonus.
Get in a good workout.
Consider this our love letter to
exercise. Not only is it good for your body, but it's equally as beneficial to
your brain. When you work up a sweat, you release endorphins, immediately
upping your happiness levels. Go ahead, get moving.
Spend money on experiences.
A fulfilling life doesn't lie in
our possessions -- it's found in the experiences we have and the people we
share them with. If you're going to spend a little moolah, spend it on a trip,
a concert or any other experience that will bring you joy. Science says you'll
be happier in the long run.
Fake a smile.
We get it -- smiling may be the
last thing you want to do when you're in a sour mood, but it could help to turn
that frown upside-down. Research shows faking a smile can help elevate our
mood, even if we're not genuinely into it right away. Talk about the power of
suggestion.
Go outside.
Take advantage of your backyard
or stroll a park you've never been to before and thank yourself later. One
study found that going for a brief walk in nature can help improve your mood
and alleviate stress.
Make some new friends.
Research shows making friends
increases our happiness and well-being. Join a club, talk to your coworker or
strike up a conversation in the grocery line -- you never know what kinds of
new connections you can make.
Take a cozy bath (like Barry the
dog).
If that isn't the look of
happiness, we don't know what is. Plus, research suggests that warm baths make
us feel warm on the inside, too.
Get enough sleep.
More sleep = A happier you. Too
little shuteye slows down our cognitive processes and increases the risk of
depression. Try hitting the pillow 30 minutes earlier each night or taking a
nap in the middle of the day.
Embrace the aging process.
Most people wish they could avoid
aging, but studies show that we're happier as we get older. Experts theorize
this could be because the older we get, the more we reflect on positive
experiences. Sounds like a great reason to love those birthdays.
Follow the "golden
ratio."
This theory, developed by
positive psychologist Barbara Fredrickson, exerts that for every one negative
experience you have, you should have three positive ones in order to achieve
happiness. Makes sense to us!
Show your appreciation for
someone else over email.
Technology isn't all bad. Take a
break from your overflowing work inbox and switch gears to a different kind of
email. "We fight so hard against the negative and we forget to tell people
how powerful a two-minute positive e-mail could be," Harvard-trained
researcher and Before Happiness author Shawn Achor told Oprah last year.
Find the perfect temperature.
The weather outside has a direct
influence on how we feel on the inside. One study found that happiness is
maximized at an approximate 57 degrees Fahrenheit.
Keep a one-sentence journal.
Sometimes the most mundane
moments turn out to be the loveliest source of happiness. Research shows
recording these everyday events may make us happier later on because we
appreciate them a lot more when they're revisited. In other words, if you ate a
scrumptious chocolate brownie on Wednesday, write it down.
Stop to smell the flowers,
literally.
Eau de Happiness? One study on
how scent affects joy found that participants who were in a floral-scented room
selected three times as many happiness-related terms than negative terms.
Just TRY being happy.
Can you think yourself to joy?
Some researchers believe so. According to two experimental studies, taking
happiness into your own hands can boost your well-being.
Get spiritual.
Spirituality and religion have
been linked to higher happiness and well-being, according to a review of
studies on spirituality and health. Sometimes it helps to know you're connected
to something greater than yourself.
Celebrate little victories.
There's power in small moments.
Whether it's getting an answer correct at trivia or catching your favorite song
on the radio, indulge in the little "wins" of your day. "I think
when we take time to notice the things that go right -- it means we're getting
a lot of little rewards throughout the day," Susan Weinschenk, Ph.D.,
author of How to Get People to Do Stuff, previously told HuffPost Healthy
Living. "That can help with our moods."
Think of happy memories.
Research shows nostalgia makes us
happier and more optimistic. Time to dig out those old yearbooks?
Skip the small talk and go deep.
Anyone can talk about the
weather. Let yourself get a little more connected and have a substantial
conversation with someone -- research shows it will boost happiness and
well-being.
Read a positive message.
Nothing puts a smile on our face
quite like encouraging words from a stranger -- and one woman is doing that in
a big way with a country-wide positivity project. Michele McKeag Larsen,
founder of The Joy Team, has been setting up billboards in several cities
across the U.S. with messages like "Happiness is contagious" in hopes
that it will bring a smile to someone driving by. "The more you surround
yourself with positive messages, positive images, positive people, the better
life gets," Larsen previously told HuffPost.
Spend money on someone else.
Investing in other people really
does pay off -- for them and for you. According to one 2008 study, spending
money on others promotes your own happiness.
Become a better listener.
How much do your really pay
attention to your conversations? Researchers theorize the more we listen, the
happier and more meaningful our lives are -- particularly within our
relationships. As Epictetus once said, "We have two ears and one mouth so
we can listen twice as much as we speak."
Talk to someone IRL.
Put down that phone and log some
real FaceTime. We're social creatures (and not just on the Internet), so it's
time we tap into those resources. Research shows we simply feel better when
we're around other people.
Lower your expectations.
Raise your hand if you've ever
had a lackluster New Year's Eve or Valentine's Day. It's no secret that
expectation can lead to disappointment if the bar is set too high (in fact,
research backs this up). We're not implying that you should set the bar low,
but sometimes realistic ideas make you happier in the long run.
Look on the bright side.
There are perks to seeing life
through a glass half full. Try looking for a silver lining in any situation.
Optimists are not only more joyful, they also may live longer. That's a lot of
extra time to be happy.
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