25 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 longer, how hard we work, physical 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 emotions than 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.
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 Jooking 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.™ 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 cause happiness, it can certainly contribute to it.
Physical activity helps our bodies produce disease-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.” So it’s
safe to say your gym membership pays off—physically and mentally—in the
long run.
3. Sleep more.
Catnaps, power naps, a full night’s sleep... no matter the method, a quality
snooze session is vital for overall well-being and happiness. In fact, research
shows that not sleeping enough (four hours per night) may lead to lower
levels of optimism. And other studies show skimping on sleep can damageour on-the-job performance and academic performance.™ Your best bet:
Load up on your vitamin Zzz’s for a healthier, happier life.
4. Meditate.
Though meditating can sometimes be daunting (quieting your mental chit-
chat is tough work!), there are tons of health benefits associated with the
practice. Research shows that eight weeks of daily meditation can lead to
greater happiness. Looking to get started? Try incorporating any of these 10
unexpected meditation strategies into your day.
5. 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, research shows 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.
6. Get anew hobby.
Not only is it mentally stimulating (not to mention fun), but challenging
yourself to learn a new skill can lead to greater happiness, experts say. That’s
thanks to the feelings of accomplishment and self-confidence that often
come along with gaining new expertise. Consider this your cue to sign up for
those French lessons you've always wanted to take, or pick up the ukulele—
choose something that genuinely interests you, and run with it!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. Get busy.
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." Can’t argue with that, right? And in case you
need an excuse to get it on more often, consider this: Research suggests thatthe more sex people have, the happier they tend to be. One study even
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 buy happiness, it definitely plays a part in
it.
9. Have an attitude of gratitude.
Our parents were onto something when they reminded us to always write
our thank-you notes—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.” 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. Spread joy.
Much like yawning and a case of the giggles, happiness really is contagious.
One study found 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?
11. Bea 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 justget by thanks to our
friendships—positive friendships help us feel more confident, less stressed,
and happier. To make new friends—and keep the ones you have—try these
16 tips.12. Learn to let go.
Adopting a Aakuna 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 by forgiving
people who hurt you and moving away from situations from your past that
brought you down.
13. Practice self-care on a daily basis.
Given the manic pace of day-to-day life, it’s easy to forget about taking care
of yourself—and that’s a surefire way to end up unhappy, burnt out, and
even ill. Try treating yourself to regular actions that improve your overall,
long-term health and happiness (this list is a pretty great place to start!).
14. Practice yoga.
Getting your om on is an excellent way to boost your mood and beat anxiety,research shows. In fact, one study suggests yoga may be more effective at
boosting mood than other methods of exercise. Plus, practicing yoga can also
help slash stress and improve immunity—both of which contribute to
overall, long-term health and happiness.
15. Load up on nutrients.
When it comes to leading a healthy lifestyle, eating well is clutch—especially
since the nutrients you consume improve your mental health as much as
your physical well-being. Case in point: Research finds that happiness and
mental well-being are highest among people who eat a good amount of fruit
and vegetables per day (seven portions, in this case). Check out this long list
of mood-boosting nutrients here, and fill up your plate with the good stuff.
16. Feel the flower power.
Apart from brightening up a room, flowers can also brighten up your mood.
A floral fixture may reduce feelings of pain and anxiety while boosting
Positive emotions. One study also shows that looking at flowers first thing in
the morning leads to increased happiness and energy and decreased anxiety.Not only that, but being surrounded by blooms can also positively affect
your 9-to-5—it’s been shown to boost creativity and make workspaces feel
more pleasant.
17. Go easy on yourself.
Too often, we’re our own worst enemies. While it’s good to be aware of
mistakes you’ve made and improvements you can make, beating yourself up
on the regular is a surefire way to wind up singing the blues. In fact, experts
believe that self-criticism can just make us more miserable. So instead of
dwelling on your every failing, focus on how and why you value yourself.
This shift will help make you stronger, more productive, less stressed, and,
yes, happier.
18. Grab a yellow shirt.
The next time you’re feeling down, try harnessing the power of a yellow hue.
Research shows happy people tend to associate their mood with the cheerful
color, and folks also tend to think of yellow as the color of optimism
(possibly because we associate it with the sun). To incorporate the power of
yellow into your life, try adding a bit of yellow to your outfit or painting your
walls the cheerful hue.
19. Minimize stress.
When it’s a chronic problem, the big bad stress monster is responsible for
tons of health problems—including anxiety, sleep issues, depression, and
more—and these can all put a damper on your mood. To keep your spirits
soaring, try incorporating any of these 23 stress-busting strategies into your
life.
20. See the glass as half-full.
If there’s one trait that goes hand-in-hand with happiness, it’s optimism.
People who think positively are less likely to feel depressed, more productive
at work, and generally healthier than their doom-and-gloom counterparts.
That said, it’s important to be both optimistic and realistic instead of justblindly positive. (In fact, forcing ourselves to feel over-the-top positive may
do more harm than good, especially for those of us more prone to cynical
thinking.) People with a healthy combination of optimism and realism don’t
let unhappy thoughts bring them down, but they use their realistic outlook
to make smart decisions and actions. Talk about the best of both worlds.
21. Have meaningful conversations.
Shooting the breeze may be fun and completely effortless, but small talk
won't lead you to a happier life. In one study, people who engaged in the
least amount of meaningless chit-chat were also the happiest.” And
speaking of conversation skills, being a good listener may also lead toa
greater sense of well-being, stronger relationships, and all-around better
experiences.
22. Get stuff done.
Fact: Since it prevents us from accomplishing goals, procrastination
diminishes happiness. Avoid putting off tasks and continue working towards
your goals in order to give yourself a mental boost. Though conqueringsomething challenging may stress us out while we’re doing it, it also makes
us happier in the long run (hey, who doesn’t love an accomplishment?). Plus,
when we set goals (and meet or surpass our hopes and expectations), it can
help us feel more purpose and control and boosts our self-esteem.
23. Complain—the right way.
Whining is generally considered a bad thing—and yeah, it can get pretty
annoying if you’re on the receiving end. Done effectively, however, it can
actually benefit our mental health. So what exactly makes complaining
effective? When voicing a concern leads to results, which in turn lead toa
better mood and self-esteem andfeeling empowered, it’s effective. In other
words, complaining done right involves identifying a problem and taking
positive action to address it, not just getting stuck in a loop-de-loop of
complaints.
24. Save money...
Building up a nest egg is an important part of a happy life—and a financially
sound future. One survey found that the more people saved, the happier
they tended to be. Putting money aside is also associated with feelings of
security, wellbeing, and control. Save some cash here, there, and everywhere
with these 94 (!) money-saving tips.
25. ...And spend it (wisely)!
While it’s crucial to stash some cash away for a rainy day, one study suggests
that indulging in the occasional shopping trip can actually reduce sadness
by making us feel more in-control. While retail therapy seems to be a legit
thing, science shows that spending money on others is especially beneficial
to happiness. And if you really want to boost your mood, experts suggest
combining an actual gift with the gift of your time—so both you and your
giftee enjoy the purchase and the time spent together—whether you're
giving an experience, like cooking classes, or something more material, like
new golf clubs.