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Life is full of moments and times that bring happiness, but also let-downs. Each of us will experience these from time to time and it is perfectly fine. However, if you get these feelings more often, you need to realise that there are always reasons to be happy. And of course, you’re not alone in that. Many people may suffer from mental health problems that can make life situations even worse. A good example is the COVID-19 pandemic, which has brought social isolation. People are locked up at home, where they may experience feelings of loneliness and various negative thoughts.
Other times you can get lost in the cycle of responsibilities and forget to take care of yourself, which can gradually bring the feeling that you are somehow less happy. The purpose of this article is to help you realise that there are always positives that you can focus on, no matter what life situation you are in. The tips below will certainly not make you the happiest person in the world, but they can help you maintain a positive mental outlook even in difficult times. This can ultimately result in a feeling of happiness and better mental health, which is closely linked to the physical health. [1]
You are not alone in this
According to statistics, mental illness is a relatively common phenomenon. In the US, almost one in five adults suffers from them. They include many different conditions that vary in severity. WHO statistics from Europe are not any better.
According to these statistics, 25% of the population suffers from depression or anxiety each year. Up to half of these conditions are identified as the cause of chronic nausea. About 50% of depressions in Europe are not treated at all. The costs of treating the other half are around €170 billion a year. [2–3]
What happiness means to you
Do you have your own definition of happiness? Most people don’t believe that they need a formal definition of these feelings. You know when you feel happy, and this term is often used to describe various positive emotions. In practice, those can be, for example, joy, pride, satisfaction or gratitude. However, in order to fully understand the causes and consequences of happiness, it is first necessary to define it. [4]
Three main definitions of happiness
On the internet, the term happiness has many definitions, but they all could be summarized in the following three points [5]:
- Happiness is an ephemeral and versatile state.
- Happiness is identified with a feeling of pleasure or contentment, but it cannot be confused with joy, bliss, or other more intense feelings.
- Happiness can be either a feeling or a manifestation.
According to scientists, happiness can be affected by several factors, including personality type, social conditions and relationships, your outlook on physical health, time, place and so on. [6]
How to stay happy for longer?
The triggers of happiness can vary a lot. The factors that sustain happiness are [7]:
- Optimism (belief that what you do matters)
- Social connection (breadth and depth of your relationships)
- The way you perceive stress (as a challenge instead of a threat)
- Meaning (link between your actions and values)
Why happiness is important
Life itself has so many components. Happiness is not necessarily its main goal, but it has a number of advantages that can have a positive effect on the resulting quality of life. For example, happy people are more successful in several areas, such as marriage, work performance or interpersonal relationships. They have more friends, feel more supported and go through life more easily, as optimism alleviates pain, sadness and negative thoughts.
In addition, happy people have a positive effect on others. They smile more and encourage others to find what they enjoy. They exercise, eat healthier and are happy with what they have without envying others. And they usually tend to be more productive and energetic. All these aspects are then reflected in their quality of life, resulting in not only better mental but also physical health. [5]
10 ways to be happier
You already know what happiness should mean to you and what benefits it can bring to your life. If you want to make the most of it, below are some tips and ways to be happy.
1. Be grateful
From time to time, look at what you have in life and be grateful for that. In addition, this pleasant attribute can significantly boost your mood. Gratitude was examined in a two-part study, which found that it significantly exceeds other attributes, such as patience or self-control. In addition, it has a significant effect on feelings of hope or happiness. [8]
You can incorporate this attribute into your life by starting each day by acknowledging one thing you are grateful for. During the day, try to pay attention to the pleasant things in your life. It can be big things, such as good health or realizing that someone loves you or the fact that you have a place to live. But you can also be grateful for the little things. For example, for a colleague who offers you a cup of coffee at work or for a short conversation with someone close to you. [9]
2. Engage in physical activity
Physical activity can be one of the most effective ways to be happier. Even mild exercise releases chemicals in the brain that can improve your mood. These are mainly endorphins, which are, quite rightfully so, called the hormones of happiness. That’s why so many people enjoy the amazing feeling after performing some physical activity that makes them feel happier. Training can help you sleep better, have more energy and bring a lot of benefits to your life. [11]
The relationship between physical activity and mental health was also investigated in a study in which three groups of patients treated depression with drugs, exercise, and a combination of both. Although all groups initially experienced a similar improvement in happiness levels, the conclusion of the study was really interesting. The monitored groups were tested again six months later to see how they were doing in the long run.
Up to 38% of participants treated with drugs slipped back into depression. The “combination” group was slightly better with a result of 31%. The group that treated depression with exercise performed best. Its rate of relapse, i.e. a return to depression, was only 9%. [12]
If you are interested in the other benefits of exercise, we have covered them in more detail in the article 10 Unexpected Benefits of Exercise that Will Improve Your Life.
But don’t forget to choose the type of activity you enjoy. You can try to exercise with a workout buddy or make your training more enjoyable with a motivational playlist. To take full advantage of exercise, you should spend at least 150 minutes on moderate-intensity activity each week. The WHO even extends this recommendation to 150-300 minutes of moderate-intensity activity or 75-150 minutes of high-intensity activity. Moreover, it is also associated with the positive effect of exercise on the health of your heart. [10]
If you don’t happen to know how to get started, let our article 10 Tips for Gym Beginners for Fast and Long-Term Sustainable Results guide you.
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3. Try to eat healthier
The journey to a happy life can sometimes start on your kitchen. A healthy diet, rich in nutrients, helps your brain and your whole body work more efficiently. You can feel better, have more energy and do more things every day. The decision to switch to a healthy diet can also make you feel emotionally stronger. In addition, the feeling that you are doing something good for yourself can boost your self-confidence.
When choosing a healthy diet, make sure that it is balanced and includes all the basic food groups. There are 5 of them, specifically proteins, fruits, vegetables, dairy products and cereals. All these should be represented in each of your meals. According to studies, a diet rich in probiotics can also have a positive effect on mood. You can find them, for example, in kefir, yoghurts or pickled vegetables. After a few weeks of a healthy diet combined with exercise, you may be pleasantly surprised by how your body and mind have changed. [11] [33]
If you are new to such a diet, be sure to read our article What Is a Healthy Diet and How to Learn to Eat Healthily.
4. Find time for your hobbies
One way to bring more happiness to your life is to not forget about yourself and your interests. A 2015 study also supports this. It found that people engaged in leisure activities and hobbies have a better mood, less stress and a lower heart rate, even hours afterwards. [13]
Choose an activity that you enjoy
If you are looking for the ideal hobbies, choose them based on the type of adventure you would like to experience. Here are some ideas that might inspire you to choose a fun activity [14–17] [25]:
- Reading – improves vocabulary and reduces stress
- Playing a musical instrument – improves fine motor skills and has a possible effect on increasing IQ
- Chess – involves both sides of the brain, develops strategic thinking
- Horseback riding – engages muscles you may not even know you have
- Cooking – can be the first step to a healthy lifestyle, saves money, supports connections with family and friends
- Playing video games – stimulates brain in a healthy manner, develops problem-solving skills, relieves stress
- Geocaching – gets you out into nature
- Cultivation – try bonsai, for example
- Writing – write down your thoughts, try poetry or work on memoirs
- Discover the magic of nature – according to studies, only 30+ minutes in nature can reduce feelings of depression
If you are one of those who have trouble finding their way to leisure activities through poor time management, be sure not to miss our article Work-Life Balance: How to Successfully Combine Work and Personal Life?
5. Have some chocolate
Do you know anyone who doesn’t like this delicacy? However, not many people know that eating chocolate brings many benefits, including happiness, that can brighten your life. Studies show that eating chocolate has the effect of improving your mood or alleviating negative feelings. You can enjoy it as a small trigger of happiness, which will help you cope with gloomy times more easily. Here, of course, it is necessary to think about its healthy dosage and treat yourself to just a piece every day. In any case, chocolate should not be used to suppress your emotions and its consumption should be kept in check. [18]
If you are interested in the other benefits of consuming this delicacy, be sure not to miss our article Dark Chocolate – What Are Its Health and Weight Loss Benefits?
6. Get enough sleep
Not surprisingly, in today’s hectic times, sleep gets often pushed aside at the expense of responsibilities. However, neglecting it can have a much greater impact on your life than you ever thought. It is associated with the risk of various diseases, including depression. Adequate and good sleep is vital for good health, brain function and emotional well-being. [18]
And how long should you sleep? Although there is no magic formula that applies to everyone, you can at least rely on general recommendations. For most adults, the suggested amount of sleep is 7-9 hours each day. The CDC (Centers for Disease Control and Prevention) says you should not sleep for less than 7 hours. However, the values are only representative and you will have to find the ideal length of sleep, after which you feel relaxed and full of energy. [20]
If you are interested in how sleep activity affects your life and overall health, read our article on What Happens to Your Body When You Don’t Get Enough Sleep?
7. Spend more time with family and friends
The desire to spend more time with loved ones is one of the things that people regret most on their deathbeds. Several studies have shown that this activity is very beneficial for you. According to them, spending time with friends and family has a large impact on how happy you feel. [21]
One of the longest studies, which began in 1938, also investigated this topic. Harvard scientists followed a group of young men through interviews and regular medical examinations. The aim was to understand how their health and quality of life evolved over time.
This research went on for decades and has shown that social connections are one of the most important factors affecting people’s happiness and health. Those who developed relationships with loved ones tended to live longer, healthier and happier lives. Contrarily, lonely people often died earlier. [22]
8. Respect yourself
As we mentioned, the time spent with family and friends is definitely very important. However, you should not treat yourself to any less respect.
Many of us get stuck in personal or professional competition with others, do not recognize our own achievements and compare our lives with others. These can be the factors that rob your life of happiness.
Try to appreciate yourself instead. Look at how far you’ve come in your own life. If you think of the times a couple of years back, did you think you would be where you are today? Did you find your dream job, bought a house, a car, were you promoted or did you run a half-marathon? No matter what goals you have reached in your life, remember them whenever you feel bad or start to compare yourself to others. [23–24]
9. Smile
When you smile, you are happy. This is because the brain at that time releases neuropeptides that improve your nerve communication, as well as neurotransmitters such as dopamine and serotonin. These can positively affect your mood even when you feel under the weather. However, according to some studies, it is better if you accompany the smile with some positive thoughts. [26]
However, others say that even a forced smile can help affect your feelings in a positive way. It sends a message to the brain that life is good and can trick you into thinking that you are happy. In addition, research has shown that people who smile regularly look more confident. They are noticed by others much earlier and also have a higher chance of being promoted at work. [27–29]
A change in your approach, which we addressed in the article 12 Tips on How to Take a Positive Approach to Life, Even in Difficult Life Situations, can also help you find reasons to smile.
10. Be patient and happiness will come to you
When it comes to happiness, older people seem to see the world in a more positive light than the rest of us. Many studies have found that they are some of the happiest people around. Wondering why this is this the case? Unfortunately, scientists do not have a clear answer to this question. However, one study suggests that older people are more experienced and therefore better able to manage negative emotions such as anger or anxiety.
However, further research suggests that this is because older people trust more, which gives them many psychological benefits that lead to happiness. Whatever the reason, chances are that if you’re not happy right now, you shouldn’t give up. According to various studies, the prospects for your happiness in the future are very good. [30–32]
Conclusion
The fact is that mental health problems burden many people. But the solution may not be as far as it may seem. Each of these tips can bring a bit of happiness to your life and ultimately contribute to its overall quality. It is important to accept yourself, not live the lives of others, and appreciate what you have. At the same time, bear in mind that each new day can bring many reasons to be happy.
What helps you to feel happier?
[1] Connection Between Mental and Physical Health – https://ontario.cmha.ca/documents/connection-between-mental-and-physical-health/
[2] Mental Illness – https://www.nimh.nih.gov/health/statistics/mental-illness
[3] Depression in Europe: facts and figures – https://www.euro.who.int/en/health-topics/noncommunicable-diseases/mental-health/news/news/2012/10/depression-in-europe/depression-in-europe-facts-and-figures
[4] What Is Happiness? – https://greatergood.berkeley.edu/topic/happiness/definition
[5] Courtney E. Ackerman - What Is Happiness and Why Is It Important? – https://positivepsychology.com/what-is-happiness/
[6] Richard M. Ryan, Edward L. Deci - On Happiness and Human Potentials: A Review of Research on Hedonic and Eudaimonic Well-Being – https://www.annualreviews.org/doi/abs/10.1146/annurev.psych.52.1.141
[7] Shawn Achor - The New Definition of Happines – https://www.livehappy.com/positive-psychology/the-new-definition-of-happiness
[8] Charlotte vanOyen Witvliet, Fallon J. Richie, Lindsey M. Root Luna, Daryl R. Van Tongeren - Gratitude predicts hope and happiness: A two-study assessment of traits and states – https://www.tandfonline.com/doi/full/10.1080/17439760.2018.1424924
[9] 10 Ways to Be a More Thankful Person – https://www.takingcharge.csh.umn.edu/10-ways-be-more-thankful-person
[10] 10 Physical Activity Guidelines for Americans 2nd edition – https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=31
[11] How to be happier – https://www.nhs.uk/mental-health/self-help/tips-and-support/how-to-be-happier/
[12] Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work: Achor, Shawn: 8601419354658: Amazon.com: Books
[13] Matthew J. Zawadzki, Ph.D. & Joshua M. Smyth, Ph.D. & Heather J. Costigan, B.S. - Real-Time Associations Between Engaging in Leisure and Daily Health and Well-Being – https://www.ucmerced.edu/sites/ucmerced.edu/files/documents/zawadzki-paper-2015.pdf
[14] How Hobbies Make You Happier And Healthier – https://lifeandhealth.org/lifestyle/how-hobbies-make-you-happier-and-healthier/1411136.html
[15] Sian Moore - Study says learning a musical instrument increases your IQ by 10 percent – https://www.classicfm.com/music-news/learning-musical-instrument-increases-iq-10-percent/
[16] Hugh Patterson - It takes a Certain Type of Mind – https://chessimprover.com/it-takes-a-certain-type-of-mind/
[17] Benefits of Video Games For Kids & Adults – https://www.geico.com/living/home/technology/9-reasons-to-give-video-games-a-try/
[18] Andrew Scholey, Lauren Owen - Effects of chocolate on cognitive function and mood: a systematic review – https://onlinelibrary.wiley.com/doi/abs/10.1111/nure.12065
[19] The Science of Sleep: Understanding What Happens When You Sleep – https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
[20] How Much Sleep Do I Need? – https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
[21] Top five regrets of the dying – https://www.theguardian.com/lifeandstyle/2012/feb/01/top-five-regrets-of-the-dying
[22] Esteban Ortiz-Ospina - Are we happier when we spend more time with others? – https://ourworldindata.org/happiness-and-friends
[23] Matthew King - 10 SIMPLE WAYS TO MAKE YOURSELF HAPPY – https://wearehomesforstudents.com/blog/health-and-wellbeing/simple-ways-to-make-yourself-happy
[24] David A Sbarra, Hillary L Smith, Matthias R Mehl - When leaving your ex, love yourself: observational ratings of self-compassion predict the course of emotional recovery following marital separation – https://pubmed.ncbi.nlm.nih.gov/22282874/
[25] Danielle F. Shanahan, Robert Bush, Kevin J. Gaston, Brenda B. Lin, Julie Dean, Elizabeth Barber & Richard A. Fuller - Health Benefits from Nature Experiences Depend on Dose – https://www.nature.com/articles/srep28551?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100090071&utm_content=deeplink
[26] Mark Stibich - Top 10 Reasons to Smile Every Day – https://www.verywellmind.com/top-reasons-to-smile-every-day-2223755
[27] A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable – https://doi.apa.org/doiLanding?doi=10.1037%2Fbul0000194
[28] Adrienne Wood Magdalena Rychlowska Sebastian Korb Paula Niedenthal - Fashioning the Face: Sensorimotor Simulation Contributes to Facial Expression Recognition – https://www.cell.com/trends/cognitive-sciences/fulltext/S1364-6613(16)00016-4?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1364661316000164%3Fshowall%3Dtrue
[29] When you’re smiling, the whole world really does smile with you – https://www.unisa.edu.au/Media-Centre/Releases/2020/when-youre-smiling-the-whole-world-really-does-smile-with-you/
[30] Why are older people happier? – https://www.sciencedaily.com/releases/2012/01/120106135950.htm
[31] Rachael Rettner - Why Older Adults Are Happier – https://www.livescience.com/34825-older-adults-happiness-negative-emotions.html
[32] Carolyn Gregoire - Older people are happier than you. Why? – https://edition.cnn.com/2015/04/24/health/old-people-happy/
[33] Rebecca Wal, lJohn F. Cryan - Bacterial Neuroactive Compounds Produced by Psychobiotics – https://link.springer.com/chapter/10.1007%2F978-1-4939-0897-4_10