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All the research done on this topic over the years confirms one thing: well-being does not come to us all at once. It develops day after day from small, but important details.
Make gifts for yourself and others. Change the angle of view to see events in a new perspective. Show gratitude. Sleep well. Do not forget to smile… It is unlikely that this is what we think about in the first place when it comes to happiness. Still, we can feel better by changing some of our beliefs and habits.
The main condition for happiness is not the possession of certain goods, but a lifestyle that combines self-care and openness to others. The good news is that it’s never too late to start following this style.
1. Go in for sports
When talking about happiness, we most often think about our own feelings and way of thinking. But the best stimulant of happiness is physical activity. So, isn’t it time for a walk? Walking, running, cycling. Take up gardening. Kick the ball, the shuttlecock, dance.
Exercise will keep you fit, ward off depression and stress, and improve both your physical and mental performance. Find an activity that you enjoy and that suits your form. And don’t limit yourself to the gym, go outside!
2. Sleep
Now, after the physical exertion and before you move on to anything else, get some sleep. Those who spend 6-8 hours a day on it feel better than those who sleep less than six or more than nine hours. People who sleep “optimally” are less likely to show symptoms of depression, build relationships with others faster, and come into closer contact with their own being.
3. Smile
How many times a day do you smile? Don’t wait for a reason to do so. Researchers have recently confirmed what Darwin predicted back in the XNUMXth century: that when we display emotions, they intensify—whether we frown or lift the corners of our lips. Indeed, when smiling, facial muscles are activated, sending a signal to the brain for the production of endorphins — “happiness hormones”. The more you smile, the happier you feel!
4. Stay connected
Build relationships with other people: family members, friends, colleagues, neighbors. These connections are the cornerstones of your life, invest in them every day and enrich them. One of the hallmarks of a human being is the need for belonging.
Satisfying this need fills us with positive emotions, while long periods of loneliness can undermine
Relationships, especially close and friendly ones, are excellent indicators of happiness. A good social support network strengthens the immune system, slows brain damage with age, and reduces the risk of cardiovascular disease.
5. Live in the moment
Focus on the world around you and your feelings. Recognize what is unusual about them. Appreciate beauty when it meets you. Enjoy the moment, paying attention to every sense: touch, taste, sight, hearing, smell. Stretch the moment, delving into this sensation, no matter how simple it may be: the tart taste of wine on the tongue, the soft fur of a cat under the palm of your hand, the eternally new color of the sky. For those who want more, sign up for a mindfulness meditation workshop.
6. Express gratitude
As you go to bed, before falling asleep, think about three things from the past day that you feel grateful for. It doesn’t matter if it’s the little things or something vital. Ask yourself about each of them: what is your gratitude for? Say thanks to a colleague who helped you today, or send them an email. Expressing gratitude is one of the most effective ways to do good.
7. Keep learning
What skills have you recently mastered? Whether you’re learning from a book, video, or lecture, revisiting an old hobby, or starting something completely new, it boosts your self-confidence and sense of enjoyment in life.
8. Build on your strengths
This sense of self that is deep within is your strength. Where does it come from? Think about it for a minute. What are you really proud of? Knowing your strengths, talents, using them, developing them is one of the surest ways of personal and professional growth. The positive effects of this development will be long-term and will help in case of depression.
9. Change perspective
Are you someone for whom the glass is half empty or half full? Do you look at the positive aspects of life or point out what is not going well?
Events are rarely «all white» or «all black», but in most cases it is more useful to consider their positive aspects.
Here’s a simple exercise to implement this principle: if something bad happens to you, try to find something good in the situation (even if it seems artificial to you), treating it as if it didn’t concern you. It helps a lot to look at what happened from the side!
10. Embrace life
From now on, the benefits of acceptance are scientifically confirmed. No one is perfect, and there is a good chance that you also do not accept in yourself (or in others) some character traits or some actions. Sometimes it comes to an obsession. But a bitter attitude towards one’s weaknesses does not help anything, on the contrary. While learning to accept, forgive ourselves, we will increase flexibility, resilience and life satisfaction. And this will allow you to become more tolerant of others.
11. Take time for yourself
Research shows that we feel happier when we have the feeling that we are in charge of our time. One way to achieve this is to literally take time for yourself, a little bit each day. And to do at such moments whatever we please: walk the streets or through the forest, relax on the terrace of a cafe, read a newspaper, listen to music on headphones … The main thing is to be alone with yourself for some time.
12. Give back
Do something that will not bring you any benefit. Say a kind word to a friend or stranger. Join a mutual aid association. Research shows that generosity and kindness stimulate areas of the brain responsible for the release of endorphins. By sharing time and attention, we not only reward ourselves chemically, but also build relationships. Trust is the key to peace with yourself and with others.