Science-backed ways to feel happier


If you’re happy and you know it, clap your hands! Even as children, we’re taught to recognize and celebrate feelings of happiness—and it’s no wonder. Not only is happiness one of the most positive emotions we can experience, but being happy is also the key to a fulfilled, healthy life. Plus, cheeriness is linked to living longerhow hard we workphysical function as we age, and an improved immune system, among other health benefits.

While it’s hard to define (especially since it varies from person to person), some experts describe happiness as “a combination of life satisfaction and having more positive emotionsthan negative emotions,” while others view it as consisting of three parts: feeling good, living a “good life,” and feeling part of a larger purpose. There’s also a distinct difference between short- and long-term happiness: The former is a fleeting feeling, while the latter applies to how we describe our own lives.

More popular and trending stories

While some factors that affect happiness might be outside of our control (such as genetics or certain life circumstances), there are always actions we can take to amp up our own good feelings. To smile wider, be more satisfied with life, and feel altogether better—both in the present and the future—try introducing any (or all!) of these practices into your life.

1. Spend time outside.
Enjoying time al fresco is a great way to put some pep back in your step. Living near green spaces is associated with better mental health, and even just looking at images of nature scenes can stimulate the parts of your brain associated with happiness, positivity, and emotional stability. Plus, spending time in the great outdoors exposes us to sunlight, which can help our bodies produce vitamin D [1]. Since low levels of the nutrient have been linked to depression, soaking up a little bit of sun (we’re talking just 15 minutes per day) may lift your spirits both in the present and over the long term. Just make sure to slather on some sunscreen!

2. Sweat it out.
We’re obviously big fans of exercise in general, but making time for a regular fitness session does more than just sculpt a strong physique. While getting your sweat on may not causehappiness, it can certainly contribute to it. Physical activity helps our bodies producedisease-fighting proteins—called antibodies—and our brains release endorphins. While antibodies boost happiness by keeping illness at bay, endorphins are feel-good chemicals that improve your mood while promoting feelings of euphoria. To top it all off, research suggests that regular activity may lead to lasting happiness [2]. So it’s safe to say your pricey gym membership pays off—physically and mentally—in the long run.

1. Spend time outside.
Enjoying time al fresco is a great way to put some pep back in your step. Living near green spaces is associated with better mental health, and even just looking at images of nature scenes can stimulate the parts of your brain associated with happiness, positivity, and emotional stability. Plus, spending time in the great outdoors exposes us to sunlight, which can help our bodies produce vitamin D [1]. Since low levels of the nutrient have been linked to depression, soaking up a little bit of sun (we’re talking just 15 minutes per day) may lift your spirits both in the present and over the long term. Just make sure to slather on some sunscreen!

2. Sweat it out.
We’re obviously big fans of exercise in general, but making time for a regular fitness session does more than just sculpt a strong physique. While getting your sweat on may not causehappiness, it can certainly contribute to it. Physical activity helps our bodies producedisease-fighting proteins—called antibodies—and our brains release endorphins. While antibodies boost happiness by keeping illness at bay, endorphins are feel-good chemicals that improve your mood while promoting feelings of euphoria. To top it all off, research suggests that regular activity may lead to lasting happiness [2]. So it’s safe to say your pricey gym membership pays off—physically and mentally—in the long run.

6. Turn up the tunes.
Just try to frown while listening to upbeat songs (like any of the ones on our Ultimate Happy Playlist)—we dare you! Jamming out can help reduce stress—which leads to greater happiness in general. Plus, listening to music with the goal and desire to become happier may actually lead to greater happiness than simply listening for the sake of listening. So the next time you pump up the volume, keep that positive intention in mind—you may just find yourself smiling a little wider.      

7. Write it down.
Negative thoughts are nasty, powerful, and all too easy to dwell upon—and it goes without saying that doing so can make us feel pretty bummed. One way to relieve your mind: Jot it all down. Try writing down your negative thoughts on a piece of paper, and then throwing the piece of paper away. Research suggests that physically tossing your worries can lessen their hold over you. On the flipside, if you document positive experiences that you feel grateful for, you’re likely to feel happier and more satisfied with life. And if you really want to boost your mood, phone a friend and share some of your happy journal entries—doing so may triple your positive feelings.     

8. Twist the sheets.
It’s no secret that stress can get you down. Luckily there’s a pretty sweet solution: some between-the-sheets action—and that totally includes solo sessions. Those mind-blowing romps can not only boost your mood, but also slash stress and beat anxiety [5]. Can’t argue with that, right? And in case you need an excuse to get it on more often, consider this: Research suggests that the more sex people have, the happier they tend to be. One studyeven suggests that having sex once a week may make you feel as stoked as scoring an additional $50,000 in income. Getting lucky even more frequently—four or more times per week—has been linked to making more money—and while extra dough certainly can’t buyhappiness, it definitely plays a part in it.

9. Have an attitude of gratitude.
Our parents were onto something when they reminded us to always say your “thank-yous”—doing so can make you healthier and happier. What’s more, being grateful may lead to other positive emotions (including a boost in energy and optimism) and well-being [6]. Besides simply thanking people, try keeping a gratitude journal, and write down what you’re thankful for every day. Experts maintain that jotting down even one sentence of gratitude a day can boost feelings of happiness.

10. Be a friend.
A few wise men once sang, “I get by with a little help from my friends”—and they couldn’t be more spot-on. Except we don’t just get by thanks to our friendships—positive friendships help us feel more confidentless stressed, and happier. To make new friends—and keep the ones you have—use these 16 tips

11. Spread joy.
Much like yawning and a case of the giggles, happiness really is contagious. One studyfound that happiness has a waterfall effect among pals (and their pals… and their pals’ pals). When one person’s happy, it spreads to his or her friends and entire social network over the long term. Pretty much the most awesome way to influence other people, right?

12. Learn to let go.
Adopting a hakuna matata outlook can boost overall happiness. Easier said than done, to be sure, but making a point to detach yourself from mistakes, worries, and regrets may lead to more lighthearted times. In fact, holding onto resentment and hurt feelings can tie you to the past and also marks a decision to continue suffering. Make the choice to be happy byforgiving people who hurt you and moving away from situations from your past that brought you down.

For a list of 25 sciene-backed ways to feel happier, go to Greatist.com.

 

 



Reader Comments ...


Next Up in Health

High-salt diet could cause dementia, study finds
High-salt diet could cause dementia, study finds

Consuming too much salt can be dangerous for your health. It can cause your blood pressure and cholesterol to skyrocket, but it might also cause memory loss, according to a new report.  Researchers from Weill Cornell Medicine in New York recently conducted an experiment, published in the Nature Neuroscience journal, to determine if salt was...
Here’s where you can get FREEBIES for National Tea Day 
Here’s where you can get FREEBIES for National Tea Day 

Let’s get this parTEA started! �� Dunkin’ Donuts will celebrate its version of a National Tea Day on Friday, Jan. 19 at all of its Dayton and Greater Cincinnati area locations.  They’ll be offering free samples of their flavored teas, including for the occasion.  Their flavor lineup...
Pastor: Community ‘in shock’ after news about Good Samaritan closing
Pastor: Community ‘in shock’ after news about Good Samaritan closing

Hours after Good Samaritan Hospital officials announced Wednesday that the facility will close later this year, reaction about the community impact has been wide ranging. "It's devastating news, I was shocked" said Daryl Ward, pastor of Omega Baptist Church in Dayton.  His church is just down the street from Good Samaritan Hospital,...
Job outlook is promising for Good Samaritan employees, official says
Job outlook is promising for Good Samaritan employees, official says

After Wednesday’s announcement that Good Samaritan Hospital will shut its doors for good at the end of the year, many in the Miami Valley are wondering what will happen to the facility’s 1,600 employees. The hospital’s parent company, Premier Health, said its goal is to offer jobs to all those employees at its other facilities in...
Is feeding a cold a real thing? 5 winter health myths debunked
Is feeding a cold a real thing? 5 winter health myths debunked

You've probably heard winter health myths for years and you may have even accepted some of them as fact. From being told to bundle up, so you don't catch a cold to your neighbor swearing he got the flu from his flu shot, these myths make the rounds every winter. Mom always warned you you'd get sick if you didn't bundle up before heading out in cold...
More Stories