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What’s The Key to Achieving Workplace Happiness?

So many of us overlook the direct relationship between our body and our mind, according to Yu Dan Shi, author of the book, Come Alive – Live a Life with More Meaning and Joy.

The truth is that when our body isn’t performing well, it’s unlikely we can feel well at an emotional level, added Yu Dan.

Yu Dan cited 2017 research from Australian National University which shows that working longer than 39 hours a week puts your health at risk if you also spend more than 28 hours a week in caring or domestic work.

These people will more likely experience mental illness and symptoms of distress, such as feeling nervous, anxious or down.

“Given many professionals and business owners work more than 40 hours a week, what this tells us is working more is not the answer; we need to work smarter,” said Yu Dan.

“Work-life balance is not a new topic. However, what we seldom explore is the fact that it’s not easy for people to achieve work-life balance – unless they have been taught how.

“We are creatures of habit. We can’t change the way we work or live overnight. It’s a skill.”

The reality is the majority of the workforce has never been taught how to work in a healthier way or how to perform at an optimal level, according to Yu Dan. Most of us have only ever been taught how to work harder.

“I was so burnt out in 2008 that it took an emergency operation to force me to look at things differently. My doctor explicitly told me that my life-threatening illness was the result of stress,” she said.

“To the outside world, I was a positive, strong, resilient mother and leader, but I suffered internally and lacked the tools to manage the situation. I see this happen over and over through my coaching practice, how talented individuals find difficult to cope due to unhealthy working habits.”

Worryingly, the majority of employees have never been taught how to work in a more authentic fashion

According to Yu Dan, there is a limit to how much and how hard we can work. Like a fuel tank, our energy needs to be topped up, or they will run out.

When people work long hours, there is not enough time for rest and renewal. In reality, the faster we know how to recover and renew ourselves, the faster and more consistently we reach the optimal performance. Elite sports people have mastered this approach.

Yu Dan added that over the past 10 years, sleep has become the secret weapon of more and more Olympic competitors. Dr Mark Rosekind, who has helped gold medalists optimise their sleep, explains in an interview with the Huffington Post that science has shown our performance will suffer if we don’t have enough rest.

“Once we understand slowing down creates better performance, I have found people are much more willing to improve how they work and live,” she said.

Yu Dan outlined four daily habits that can make a huge difference to energy, wellbeing and happiness:

Stop reacting
Many people jump into the reacting mode from the moment they get up. If most of our hours are spent reacting, we are likely to feel exhausted and out of control. I have often suggested my clients begin their day with the things they want to achieve first, instead of simply reacting.

Learn to rest
Have you ever felt that two hours of good work is better than 20 hours of poor work? It’s likely that you were rested to do the work. If you feel less motivated to do something, it might be an indication that your energy is running low. Instead of blaming yourself for lacking perseverance, take a break.

Be in nature
Research shows that being in nature refreshes us and increases our cognitive performance. It can be as simple as including a daily walk in your routine. I have often suggested my clients have meetings outside their office, whether in an open café or turn a sitting meeting into a walking meeting.

Do something fun
Research has shown that having fun reduces stress, keeps us energetic, and increases more job satisfaction. When I play with my dog silly at the park, I always walk home feeling much more energetic and happier. On the surface, some activities seem non-productive, when in fact, they provide vital recovery time.

We all want to succeed. But we don’t have to sacrifice our happiness and wellbeing in the process. Once people learn to work and live in a more optimal way, not only they become happier, but also they sustain success for much longer.

21 May 2019
 


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15 Easy Ways To Be A Happier Person

These research-backed habits will make your life so much better.

There’s a quote from author Jaeda DeWalt that looks at joy from a different perspective: “Happiness is created and not found, it’s a state of mind and in its best form, it stands independent of life circumstances.”

Regardless of whether you buy into the idea, the maxim can assure you that acquiring at least some happiness is within your power. This means every day you can choose to do something to make yourself more joyful. And in a world where you’re dealing with devastating news, work woes, money stress, relationship struggles and more uncomfortable obstacles that are out of your control, isn’t it kind of nice to know you have a little autonomy over how you feel?

With an arsenal of simple and free techniques to lighten any situation, you’ll be better prepared to handle anything. Here are just a few ways you can make yourself happier this year (and beyond):

1. Check in with someone you love
With so many ways to connect these days, this one is simple to do ― we just often forget. Shoot a text, initiate a FaceTime or go old-fashioned and write a letter to someone who makes you smile. Research shows those who foster connections tend to lead healthier, happier lives. You might not always have time for a long catch-up over the phone, but even a simple heart emoji could do both of you some good.

2. Write down one thing you’re grateful for
Gratitude and happiness are intrinsically linked, so you might consider making gratitude journaling a habit. If journaling isn’t your thing, you can still benefit from a lower-commitment version of the practice. Try scribbling one or two things you’re grateful for on a notepad or even just jotting down a good thing that happened to you during your day. (Did you catch the train at just the right time? Did you answer the final “Jeopardy” question correctly? Did you eat a delicious meal?) This exercise will help remind you that no matter how dark you may be feeling, points of brightness exist in your life.

3. Make yourself a quick, healthy breakfast
“What we do first thing in the morning typically sets the tone for the rest of the day,” psychologist Tim Sharp previously told HuffPost. Starting the day with a nutritious, filling breakfast may very well be the thing your routine has been missing. Research suggests that eating more fruits and veggies may boost your happiness, and getting some calories in your system before you take on the world can set up your body and your brain for success.

Daunting as it may sound, prepping a morning meal for yourself is an easy task. If you haven’t yet mastered your preferred recipes, here’s a suggestion: Put some oats into a jar. Pour milk onto said oats. Refrigerate overnight. Come morning, top it with frozen or fresh fruit, peanut butter, nuts, honey or whatever you like. This fibrous number will keep you full and satisfied.

4. Forgive someone
This is a tough one, but it’d serve you well to wake up every morning with fewer grudges than you had yesterday. If you’re really struggling to let go, consider forgiveness a gift to yourself, not the person or event you’re attempting to forgive. Research has underscored the benefits of releasing resentments: The practice can improve your well-being, lower your anxiety and even strengthen your immune system.

5. Allow yourself to feel sad or angry when you need to
It sounds counterintuitive, but it works. While it’s important to let go, it’s equally important to let yourself feel what you’re feeling when the time comes. There are actually constructive ways to complain and deal with annoyances; keeping it all in may sometimes do more harm than good. One 2015 study examined the effects of letting one’s irritations fester, finding that doing so often resulted in feelings of regret. Research also shows that crying can be therapeutic.

6. Toss your negative thoughts in the garbage
If your brain continues to replay a thought that’s negative and getting in the way of your happiness, literally throw it away. Write any toxic thoughts about yourself on a piece of paper, crumple it up, then toss the paper into a garbage can. This practice has been shown to improve your feelings. It might sound a little ridiculous but give it a try — you’ve got nothing to lose but your negativity.

7. Make a point to get some fresh air
Your happiness prescription is in the clouds — you just have to go out and get it. That familiar scent of pine trees has been shown to decrease stress and help you feel relaxed, while fresh oxygen can lead to feeling energized. Ditch that stale office air, if only for a few minutes, to dose yourself with some nature.

winter_walk

8. Commit to some kind of social media detox
It’s no secret that social media can harbor toxicity. Taking a break from these platforms can be your secret weapon for fighting off the digital blues. You don’t have to fully delete your Facebook account to feel better (though if you’d like to, by all means). But if you can spend a little less time looking at random couples’ wedding photos and reading sick political burns, your brain might be able to make more room for the good stuff.

You could start by deleting certain social apps off your phone, giving yourself access only when you’re on a desktop with some time to spare. Doing so could make incessantly checking your social feeds less of a habit and more of a deliberate choice, which will give you control over these technologies, rather than the other way around. You can also try unfollowing accounts that feel a little soul-sucking and incorporating more positive ones into your feed instead.

9. Listen to a good bop
Even babies like to rock out to their favorite tunes, and studies show there’s a link between listening to music and feeling happy. Listening to music you love increases your levels of dopamine, so put on your favorite playlist and enjoy.

10. Get moving — even when it’s the last thing you feel like doing
By now it’s well-established that exercise has some undeniable, mood-boosting powers. Knowing this doesn’t mean you feel any more motivated to work out. The key here is to find an activity you don’t completely dread: maybe it’s taking a neighbor’s dog for a jog, walking a few blocks while catching up with a friend or doing YouTube workouts in your underwear. Give yourself some time to try different techniques so you can figure out kinds of movement that you love. The rest is easy.

11. Stretch
Even if you’re the kind of person who looks forward to a spin class, you might experience some off days where you just can’t bring yourself to go. Stretching is another great way to release some endorphins and get the blood flowing. Here’s permission to reap these benefits from the pillow: Check out these yoga poses you can do from the comfort of your own bed.

12. Don’t be afraid to make it known that you value your time
If you’re a people-pleaser who takes on way too much, this one’s especially for you. Give yourself the gift of turning things down more often — whether it’s a last-minute happy hour that interferes with your “you time” or a project that doesn’t fit in with the rest of your to-do list.

Experts advise that saying no more often is one of the best resolutions you can make this year. You can figure out what’s worth going to and what isn’t just by your initial, gut reaction. “If you are worrying about what is being asked of you, or you feel angry, stressed or anxious, chances are this is going to be some kind of imposition on you, or something you don’t want to do,” Rachel Tomlinson, a registered psychologist in Perth, Australia, recently told HuffPost.

Your time is just as valuable as anyone else’s, and you deserve to reclaim it.

13. Define what “self-care” means to you — then practice it
Face mask, afternoon nap, getting your nails done, watching a football game, spending time surrounded by books and quiet: Whatever it is that makes you feel good, keep it in your back pocket as a stress-busting resource.

If you’re confused about what exactly self-care means for you, know that you’re not alone. In a recent post on Instagram, Rep.-elect Alexandria Ocasio-Cortez asked for some self-care tips from her followers, admitting she wasn’t quite sure how to go about the practice. Later, in a tweet, Ocasio-Cortez recognized that the importance of self-care is stressed differently, often depending on things like class.

The concept can be tough to unpack “for working people, immigrants, & the poor, self-care is political,” she wrote. “Not because we want it to be, but bc of the inevitable shaming of someone doing a face mask while financially stressed.” Still, Ocasio-Cortez stressed that self-care is a necessary survival tactic for all types of people, for without it, burnout is inevitable.

“I went from doing yoga and making wild rice and salmon dinners to eating fast food for dinner and falling asleep in my jeans and makeup,” she wrote. “We live in a culture where that kind of lifestyle is subtly celebrated as ‘working hard,’ but I will be the first to tell you it’s NOT CUTE and makes your life harder on the other end.”

14. Be nice to someone
Smile at a stranger, hold the door for someone a few extra feet behind you, let the grocery shopper with just a couple of items go ahead of you in line. Kindness doesn’t cost a thing, and studies show that little acts of goodness do contribute to your own well-being. And if you’re looking for some inspiration, check out these feel-good (and sometimes life-changing) stories about strangers being nice to others.

That voice inside your head can be a massive jerk, but you don’t have to let it. Research shows self-acceptance is the key to a happier life but it’s a habit we rarely practice. Squashing negative self-talk, which can be done by trying cognitive techniques on your own or with help from a professional, might be one of the best things you can do for yourself.

By Kate Bratskeir, HuffPost US       01/03/2019 
 


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12 Ways to Wake Up Happier Tomorrow Morning (and Every Morning)

We’d be happier if only things were different, right? If we had more money or a better job or weighed 20 pounds less? With these positivity-boosting strategies, you can be happier right now—no life changes needed.

Set your mind on being happy

Being happy is not about what you have or what happens to you, but how you react to it. In fact, research shows that the way to be happier is by actually trying to be happier. “Happiness is definitely a choice,” says Caroline Adams Miller, a professional coach, speaker, and best-selling author of Your Happiest Life Workbook. “Research on identical and fraternal twins separated at birth, among other studies, shows that at least half of our well-being is directly tied to what we choose to think about and do on a daily basis.” Another study, the Cornell Legacy Project, surveyed “wise elders” to find out their life lessons, one of which was that waiting to become happy doesn’t work. Instead, greeting each day with a good attitude puts us in control of our own positive mindset.

Do something for someone else

Wondering how to make yourself happier? Give back. Studies show that doing something for others is a great way to boost your spirits—and donating time gives a bigger boost than giving money, according to one study. “We did a study in which we asked people to do acts of kindness—one group did acts of kindness for others, another group did acts of kindness for the world such as picking up litter, and a group did things for themselves, like getting a massage or having a nice lunch,” says Sonja Lyubomirsky, PhD, a psychology professor at the University of California, Riverside, and the author of The How of Happiness. “We found that only doing acts of kindness for others or the world, especially for others, made people happier.” Whether you volunteer formally or simply shovel your elderly neighbor’s driveway, doing things for others gives you perspective on your own life and helps you feel you’re making a difference.

Call a friend

Research shows humans are pro-social beings, so having real, meaningful relationships in life is crucial to feeling happy. Really connecting and conversing deeply with someone has been shown to be more fulfilling than small talk, so make time each day to call or spend time with a friend or family member. “High quality, close relationships are fundamentally important for well being,” says Brett Major, a researcher in the University of North Carolina Chapel Hill’s Positive Emotions and Psychophysiology (PEP) Laboratory. Plus, feeling we’ve helped out someone we love makes us feel good as well. Studies have shown that parents feel greater fulfillment when their children are happy. Strong ties can also help us feel more secure when something bad happens—research shows those in tight-knit communities fare better when faced with a crisis.

Find meaning in your pursuits

When we think, “once I achieve this goal, I’ll be happy,” we’re setting ourselves up for disappointment. With success, it’s the journey, not the destination that’s fulfilling. “People don’t succeed at their goals and then become happy; being happy or emotionally flourishing first is what sets the stage for someone to become successful,” Miller says. “The research shows that when we do things that add meaning, purpose, and even pleasure to our lives, happiness is the by-product that allows us to thrive and grow in positive, proactive ways.” Even just getting caught up in an activity, called “flow” in psychology or being “in the zone,” makes you feel energized and fulfilled, whether you’re painting furniture, writing music, or just going through the junk drawer in the kitchen. “Accomplishing tasks and mastering skills helps people feel more confident in themselves and their abilities, which ultimately fuels well-being,” Major says.

Look back—and forward—with rose-colored glasses

Stewing over something you regret just breeds unhappiness. Instead, research from San Francisco State University shows that focusing on good memories makes us feel more content with our life. “In two minutes, write down every detail you can remember about a meaningful event from the day before,” suggests Michelle Gielan, a former CBS News anchor who’s now a positive psychology expert and the bestselling author of Broadcasting Happiness. “Yesterday’s high points can be today’s fuel for happiness.” This can even have an effect on our overall health: Geilan points to a study that found that patients suffering from chronic pain who did this for six months were able to reduce their pain meds. Finding the good in our past can help us look to the future with hope instead of trepidation.

happiness

Cultivate gratitude

Actively cultivating a feeling of gratefulness is one of the best ways to get happier. “There’s a lot of research on trying to appreciate what’s good about your life rather than focusing on what you don’t have or what other people have and you want,” says Dr. Lyubomirsky. “We have people write gratitude letters to their mother, for example, and not even share them. They write out all the things Mom has done, and just the process alone makes you really appreciate everything.” This can make you feel closer and even improve your bond—especially if you decide to share your gratitude letter. “Genuine expressions of gratitude help build new relationships or strengthen existing ones by demonstrating to others that we appreciate, understand, and care about them,” Major says.

Savor the moment

In the words of Ferris Bueller from the iconic ’80s movie, “If you don’t stop and look around once in a while, you might miss it.” Savoring positive experiences can help us fully appreciate the world around us. “We are so busy, always focusing on our to-do list, so stopping and smelling the roses is important,” Dr. Lyubomirsky says. The practice of mindfulness can help you be more aware of the moment and the gifts it brings. “It’s really being attuned and paying attention, as opposed to your mind wandering all over the place,” she says.

Get off the couch

It’s no surprise that exercise is good for your body—but it can improve your outlook. Research from the University of Vermont shows that the mood-enhancing benefits of a 20-minute workout last for 12 hours! “Exercise releases endorphins, which activate the body’s ‘reward system,’ basically telling the body ‘you should do this again’ by making a person feel really good, reducing stress, and improving mood,” says Acacia Parks, PhD, an associate professor of psychology at Hiram College and the chief scientist of the website happify.com. For an extra bonus, exercise outdoors since being in nature also benefits your mood. Even better, do so in the morning. Geilan says morning exercise is a recipe for “double happiness” because your brain runs on the fuel of “having a win” early in the day.

Choose time over stuff

Easier said than done—but money really can’t buy happiness. Due to something psychologists call hedonic adaptation, we get used to the beautiful, wonderful things we have, so after a short period of time material possessions don’t do much to make us feel happier. If you’re going to spend money, buy experiences, like traveling, which studies have shown to lead to greater fulfillment than objects. The novelty of doing and seeing new things piques our interest and expands our perspective, helping us to better appreciate our own life. Learn the truth behind myths of happiness you’ve convinced yourself are true.

Do what you believe in

Recent research suggests that people are happier when they do the right thing for the good of others—although at the time it might be hard. That might mean missing your favorite TV show so you can volunteer at a soup kitchen, or cutting into your own reading budget so you can contribute books to a school fundraiser. “Following your conscience isn’t always pleasant, so it may not improve a person’s emotional state, but it may improve their evaluation of their life,” Dr. Parks says. Miller says tackling such hard stuff improves your “grit,” or perseverance, which boosts confidence. “People with authentic grit do hard things that build their self-respect and enlarge their vision of what they’re made of,” says Miller, who’s written a book on the topic called Getting Grit. In this way, when you make decisions that affirm your own values, you feel more secure. “People become less defensive and more open to others when they affirm their values,” Lyubomirsky says. “You feel better about yourself and more positive in general.”

Seek out good news

There is so much negativity the second you turn on the morning news shows that it can cast a shadow over your whole day. Instead, try to fill your morning with positivity. “In a study I did with Arianna Huffington and researcher Shawn Achor, we found that watching three minutes of positive, solutions-focused news as compared to negative news in the morning can lead to a 27 percent higher likelihood of reporting your day as a happy one six to eight hours later,” Gielan says. “Start your day with an inspiring story of a person or organization that overcame a challenge, or one that focuses on solutions to create positive change.” Try websites like upworthy.com, humansofnewyork.com, or huffingtonpost.com’s Good News.

Find the get-happy strategy that works for you

Actions you can take to become happier are not one-size-fits-all. If something feels artificial or you don’t identify with it, choose a different strategy. “Everyone needs to study themselves to figure out when they are at their best, and then take care to replicate those actions on a daily basis,” Miller says. Once you decide what works for you, your positivity can help you through even the worst of times. “Positive emotions enable people to build enduring resources—like friends who provide social support, psychological resilience, and new skills and knowledge—that can be helpful in coping with negative experiences,” Major says. And this can make us happier in the long run.

Tina Donvito
source: www.rd.com


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50 Ways to Have A Happier Life

Most of us want to live a happier life, but we get lost in the daily grind of responsibility and adulthood. While we all have to make sacrifices in life, no one should stay in a situation that makes them perpetually unhappy. On the other hand, you also have to evaluate if it really is the circumstance making you unhappy, or simply your attitude about life. Many people forget that happiness is not a destination, but a choice. If you’ve been searching for more happiness but have come up short, we have a few ideas to put a smile back on your face.

HERE ARE 50 WAYS TO HAVE A HAPPIER LIFE:

1. BUY SOME FLOWERS (OR LOOK AT THEM IN NATURE)
If you have found yourself down in the dumps lately, looking at flowers can make you happier, according to a study done by Harvard. If you want to add more nature into your life, buy some flowers or take the scenic route to work.

2. TAKE A SELFIE
Taking a happy or silly picture can make you happier, according to research published in The Psychology of Well Being. Smiles are contagious, even if you’re just looking at your own happy face!

3. DAYDREAM
If you want to have a happier life, imagining yourself in a different situation could do the trick, says a study published in Frontiers in Psychology. Called “self-guided positive imagery,” this technique can help dispel negative emotions in the short-term and even change the structure of your brain over the long-term.

4. TAKE A SOCIAL MEDIA SABBATICAL
People who spend more time on social media are less happy in real life, says a study published in Depression and Anxiety. Don’t aimlessly scroll through your social media feed; instead, only get on when you have something important to update your friends about. This way, you will compare yourself less to others’ “perfect” lives and spend more time living yours.

5. WALK IN NATURE
A study published in Environmental Health and Medicine found that walking through forests increases your health and well-being. So, get outside and explore when you can!

6. MAKE A DECISION
Using your free will, even for a small decision, can make you happier, according to research in Frontiers in Psychology. Yogurt or ice cream? Take your pick!

7. DONATE TO A CHARITY YOU SUPPORT
Giving money or supplies to a cause you truly support can help you live a happier life, according to research done by Harvard Business School.

8. BE THE BEARER OF GOOD NEWS
In a study done by the Society for Personality and Social Psychology, researchers found that sharing even little positive things helped both the sharer and receiver feel happier.

9. SPEND TIME WITH YOUR KIDS
Sure, parenting comes with a lot of challenges, but when things seem tough, remember that your kids will grow up someday. Truly relish the moments you have with them now and don’t take any moment for granted.

10. LEARN ABOUT YOUR HERITAGE
People who know where they come from have a better sense of identity, which promotes feelings of happiness.

11. SURROUND YOURSELF WITH POSITIVE PEOPLE
You’ve heard that happiness is contagious, so having happy friends can boost your mood, say researchers at Harvard’s Medical School.

12. BE INTIMATE WITH YOUR PARTNER
Couples who were intimate at least once a week were happier than those who had less physical contact, but being intimate more frequently didn’t produce any more happiness than once per week contact, according to a study published in Social Psychological and Personality Science.

13. MAKE A CHANGE
Making a positive life change will help you live a happier life due to altering your routine, but remember to appreciate your new life for a while instead of constantly needing a change.

14. CATCH YOUR SMILE IN THE MIRROR
Just like looking at a silly picture of yourself, smiling in the mirror will instantly make you happier.

15. COUNT YOUR BLESSINGS
If your happiness depends on anything outside yourself, it will never last. Learn to be happy with what you have rather than focusing on all the things you don’t have.

16. REMEMBER TO TAKE BREAKS
To live a happier life, you need to take short breaks to give your mind a rest, according to a study published in Work and Stress.

17. TREAT YOURSELF
Reward your hard work with something you enjoy, such as a cookie or a new pair of shoes. Everyone deserves a treat from time to time.

18. EAT A BALANCED DIET
You can’t feel happy if your brain and body don’t get the nutrition they need to function. Eat plenty of fruits, veggies, nuts, seeds, whole grains, and lean meats and dairy if you wish.

19. DON’T WORK TOO HARD
If you make a lot of money but work all the time, you’ll have no time to spend that hard-earned money. Having free time and less money is better than being overstressed and overpaid.

20. LIVE WITHIN YOUR MEANS
Having too much debt can contribute to feelings of depression and anxiety, so to combat this, try not to buy anything you can’t pay off in a few months. Or, pay down your existing debt faithfully over time without making other large purchases to add on top of it.

21. NURTURE YOUR RELATIONSHIPS
A happier life depends on us forming and maintaining connections with others. After all, we need other people to survive, so human connection can’t be emphasized enough.

22. BE KIND TO YOURSELF
Accepting and loving yourself as you are right now can make you happier and more confident, say researchers at the University of Hertfordshire.

23. OFFER HELP TO THE HOMELESS
Whether you give someone spare change, a blanket, or a hot meal, you will feel much better caring about the well-being of your community instead of just worrying about your own needs.

24. FIND HAPPINESS IN THE SMALL THINGS
Happiness exists all around you all the time; you just have to remember to open your eyes and notice it. The breeze on your skin, a child laughing at the park, and the sound of the rain are all reasons to smile.

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25. MOVE YOUR BODY
The effects of exercise are well-documented, so make sure to add some sort of movement to your daily routine. Exercise doesn’t just affect your physical health; it boosts your mental and emotional health as well.

26. REMEMBER TO BREATHE
Mindful breathing practices, such as Sudarshan Kriya yoga, can help to alleviate severe depression, according to a study published in the Journal of Clinical Psychiatry.

27. ADD POSITIVE THINKING TO YOUR LIFE
Focus on all the good things in your life instead of ruminating on the bad things. You’ll have a brighter outlook and be able to live a happier life.

28. DON’T BUY THINGS; BUY EXPERIENCES
Studies have shown that experiences, not things, make people happier. While you still have to spend money on experiences, you’ll have memories and connections to show for it instead of just a physical object.

29. LEARN TO SAY NO
You can’t do everything and be everywhere at once, so don’t try. Saying no will free up your schedule and help to eliminate stress, which will bring you more happiness.

30. KEEP AN OPEN HEART
This world can be a scary place, but not everyone has evil intentions. Trust people until they give you a reason not to, because you can’t form any connections in life without some level of trust.

31. EAT YOUR VEGGIES
Eating your fruits and veggies boosts both physical and mental health, says a study published in the American Journal for Public Health. The study found that people felt happier with each serving of fruits and veggies eaten, up to eight per day.

32. GO OUTSIDE
If possible, try to get out into the country every once in a while where the air is purer. Breathe in deeply and enjoy the fresh air in your lungs!

33. HUG SOMEONE!
Physical contact helps promote happiness and releases feel-good hormones such as oxytocin, a hormone associated with bonding.

34. GIVE THANKS
Remembering what you’re grateful for will help keep things in perspective and help you stay focused on the positive things in your life.

35. TURN OFF THE TECH
It seems that depression and anxiety are on the rise in part due to the rampant use of technology, according to a study published in Computers in Human Behavior. Take a tech break for a couple hours a day to live a happier life.

36. DO YOGA
Because yoga combines deep breathing, exercise, meditation and stretching, it’s the perfect recipe for happiness.

37. CUT OUT ALCOHOL
Or, try to cut back on it, at least. One drink a day won’t hurt you, but any more than that can cause depression and other health problems in the long run.

38. SPREAD KINDNESS WHENEVER YOU CAN
However, don’t just do it for likes on a video or to brag to your friends. Show people kindness because it’s the right thing to do, and you’ll notice it’s easier to live a happier life.

39. WAKE UP WITH THE SUN
This might be hard for night owls, but not impossible. Getting up earlier will help you accomplish more during the day; it just takes time to establish a routine.

40. GIVE UP SMOKING
Ditching cigarettes improves both your physical and mental health, according to a study published in the Annals of Behavioural Medicine. Two-thirds of people in the study who quit smoking reported having a better mood and fewer episodes of depression.

41. MAKE NEW FRIENDS
Friends are vital for our health, and making new ones can boost happiness levels due to forming bonds and sharing experiences.

42. COOK AT HOME INSTEAD OF EATING OUT
Eating at home is not only healthier for you, but more relaxing as well. You don’t have a bunch of people talking, dishes clattering, and that overall hectic feeling when you dine in at home.

43. FOCUS ON SOLUTIONS INSTEAD OF PROBLEMS
If you wallow in negative thinking, you won’t be able to see the solutions available to you. Acknowledge the problems and then brainstorm ways to solve them so you can live a happier life.

44. PRACTICE ACTIVE LISTENING
If you want people to listen to you, start listening to them. Don’t just wait to respond so you can make your voice heard; really hear what the other person is saying, because listening is one of the greatest ways to show respect.

45. GIVE AWAY THINGS YOU NO LONGER USE
To live a happier life, try giving away items to the less fortunate. You’ll not only help out other people who can’t afford to buy everything brand new; you’ll also gain physical space and mental freedom.

46. DON’T BE SO HARD ON YOURSELF
Everyone makes mistakes in life, so don’t expect perfection from yourself. Embrace your failures and learn the lessons from them. Show yourself compassion and take it one day at a time.

47. DRINK PLENTY OF WATER
Living a happier life isn’t possible without taking care of your physical body first. Stay hydrated by keeping a reusable bottle with you at all times and filling it up throughout the day.

48. AVOID COMPARING YOURSELF TO OTHERS
When you strive to be like others or get jealous of their lives, you fail to see your unique beauty and can’t appreciate your own life. Enjoy what you have and who you are instead of getting sucked into the toxic world of social media comparisons.

49. DO SOMETHING YOU’RE AFRAID OF
Nothing boosts your confidence like conquering a long-time fear! If you’ve always wanted to go skydiving, for instance, but have allowed your fears to stop you, just book an appointment to get the ball rolling! You can always cancel if you truly don’t feel ready, but remember – now is as good a time as any.

50. VISIT YOUR GRANDPARENTS
Older people can get lonely, and nothing makes them happier than to see their grandchildren. Knowing that you have brought a smile to their faces will help you feel good and live a happier life, too.

Final thoughts

Living a happier life comes down to changing your mindset, utilizing positive thinking, and taking care of your mind, body, and soul.


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Science Proves That Gratitude Is Key to Well-Being

Acting happy, coaxes one’s brain toward positive emotions

“Building the best life does not require fealty to feelings in the name of authenticity, but rather rebelling against negative impulses and acting right even when we don’t feel like it,” says Arthur C. Brooks, author of Gross National Happiness, in a column in the New York Times. In the article, from 2015, he argues that “acting grateful can actually make you grateful” and uses science to prove it.

A 2003 study compared the well-being of participants who kept a weekly list of things they were grateful for to participants who kept a list of things that irritated them or neutral things. The researchers showed that the gratitude-focused participants exhibited increased well-being and they concluded that “a conscious focus on blessings may have emotional and interpersonal benefits.”

The participants didn’t begin the study any more grateful or ungrateful than anyone else, and they didn’t change their lives during the study so that they’d have more to be thankful for. They just turned their outlook to one of gratitude, and they were happier for it.

How does gratitude do this? One way is by stimulating two important regions in our brains: the hypothalamus, which regulates stress, and the ventral tegmental area, which plays a significant role in the brain’s reward system that produces feelings of pleasure.

One 1993 study revealed another way to boost happiness even when you’re not feeling happy. Researchers found that both voluntary and involuntary smiling had the same effect on brain activity. You can convince your brain and body that you’re happy even when you’re not just by forcing yourself to smile. “Acting happy, regardless of feelings, coaxes one’s brain into processing positive emotions,” explains Brooks. In other words, “fake it ‘til you make it” works.

In his column, Brooks suggests adopting three strategies to harness the positive health effects of gratitude. One, practice “interior gratitude.” Keep a daily or weekly list of the things you are grateful for. For example, I might write: I am grateful that I have a job that I love and that through my job as a therapist in Santa Monica I get to help people. Two, practice “exterior gratitude.” Write thank-you notes and put your gratitude to others on paper. For example, you could write a thank-you email to your best friend for supporting you through a bad breakup. And three, “be grateful for useless things.” In other words, express thanks for the everyday stuff you usually overlook such as fresh fruit and air-conditioning.

Are you worried that writing a spontaneous thank-you note to a friend will make them feel awkward? Or that it won’t mean much to them?

GRATITUDE

Science says you’re wrong.

A study published in Psychological Science in June 2018 reveals that people often miscalculate how a heartfelt thank-you note will be received. Researchers asked a group of 100 participants to write letters of gratitude to someone whom they were thankful for, like a friend or teacher. While these weren’t just quick “thanks for my Christmas present” notes, researcher Dr. Amit Kumar observed that the gratitude letters took less than five minutes to write.

Participants were then asked to rate how surprised, happy, and awkward they predicted the participant would feel. And finally, the recipients were asked to assess how the letter actually made them feel. It turns out the note writers greatly overestimated how awkward recipients would feel and how insincere the notes would seem, and they greatly underestimated the positive effects they would have. New York Times science reporter Heather Murphy writes, “After receiving thank-you notes and filling out questionnaires about how it felt to get them, many said they were ‘ecstatic,’ scoring the happiness rating at 4 of 5. The senders typically guessed they’d evoke a 3.”

If expressing gratitude even when nothing especially gratefulness-triggering is going on can increase your well-being and help regulate stress, and even a small amount of effort to express gratitude can have a meaningful effect on the recipient of your thanks, why not make gratitude a part of your daily life? Do as the father of positive psychology Martin Seligman recommends in his book Authentic Happiness and write daily letters of gratitude. Spend five minutes every morning or evening writing a gratitude email to a loved one. Science says you’ll feel awkward, and science says to do it anyway.

Jul 30, 2018      Andrea Brandt Ph.D. M.F.T.       Mindful Anger


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4 Scientifically Proven Tips to Improve Your Happiness

Everyone wants to be happy in their lives, but it isn’t always easy. You may take drastic measures — try to buy new things, meet new people, uproot your life, but nothing changes. But being happy starts in your mind, so you have to give your mind what it needs first. If you’re looking for some foolproof ways to improve your life, here are 4 scientific tips on how to boost happiness, starting in your brain.

EXPERIENCE GRATITUDE
Studies have shown time and time again that expressing gratitude and humility for the good qualities in your life can make you happier on a chemical level. Gratitude stimulates the brain to create dopamine and feel-good neurotransmitter, serotonin. By expressing your gratitude to people you are grateful for, you in turn create a positive social relationship with those around you that keeps on giving.

EXPRESS YOUR EMOTIONS
Whether it’s through verbal language, writing or some other form of art, expressing what your innermost feelings are can have an instant effect on your life outlook. Often, our deepest emotions can get blurred while they’re still whirling around in our minds. By putting your emotions out there, you can take a step back — look, read or watch — and begin to understand your feelings for what they really are. This allows your brain the space to analyze and process emotions, which often reveals that they are not as intense or dire as you may have previously thought. Expressing your emotions allows you to put everything into perspective.

GIVE UP PERFECTION
While worrying about your problems can seem productive — at least it’s on your mind, right? — it gets you nowhere in the long run. Instead of struggling and stressing over making the best decision possible, you are far better off making any decision rather than worrying over it. Making a decision moves you forward. Worrying does not. Once you’ve made a decision, your brain will immediately feel more at peace. While making a bad decision is not encouraged, making one that is good enough but not ideal is probably the best way to go in terms of reducing stress and increasing happiness. A good enough decision activates a different part of the brain than an ideally perfect decision. The former activates the prefrontal cortex, which controls logic, while the latter activates more emotional portions of the brain which can make us feel less in control. An active decision also increases dopamine production, meaning it actually makes you happier, regardless of what you have decided.

ENJOY HUMAN TOUCH
Human contact is a powerful force in the body. It can boost the immune system, increase trust, improve learning and — you guessed it — boost your happiness and wellbeing. Human touch like a hug releases oxytocin in the brain, which actually works to facilitate intimacy and social bonding. Feeling like you have a network of trustworthy people around you can do wonders to improve your happiness. Go for long hugs, if appropriate. Those stimulate the most oxytocin production.

Being happy starts in the brain. By being true to yourself and others, you can live a happier life, accompanied by other great side effects — like stronger social connections, stronger feelings of self-worth and a more positive outlook on life. Of course, listening to good music or drawing a hot bath are great mood quick fixes, too, but true happiness starts at your core.

 source: www.care2.com


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Hang Out With Happy People — It Might Be Contagious

You can actually catch a good mood or a bad mood from your friends, according to a recent study in the journal Royal Society Open Science. But that shouldn’t stop you from hanging out with pals who are down in the dumps, say the study authors: Thankfully, the effect isn’t large enough to push you into depression.

The new study adds to a growing body of research suggesting that happiness and sadness—as well as lifestyle and behavioral factors like smoking, drinking, obesity, fitness habits and even the ability to concentrate—can spread across social networks, both online and in real life. But while many previous studies have only looked at friendship data at one point in time, this is one of the few that measured social and mood changes over time.

This method was able to show how friends actually influenced each other, and helped rule out the possibility that similarities between friends exist simply because people tend to gravitate toward and hang out with others like themselves.The new research involved groups of junior-high and high-school students who took part in depression screenings and answered questions about their best friends, many of whom were also enrolled in the study. In total, 2,194 students were included in the analysis, which used a mathematical model to look for connections among friend networks.

Overall, kids whose friends suffered from bad moods were more likely to report bad moods themselves—and they were less likely to have improved when they were screened again six months to a year later. When people had more happy friends, on the other hand, their moods were more likely to improve over time.

Some symptoms related to depression—like helplessness, tiredness and loss of interest—also seemed to follow this pattern, which scientists call “social contagion.” But this isn’t something sneaky and insidious that people need to worry about, says lead author Robert Eyre, a doctoral student at the University of Warwick’s Center for Complexity Science. Rather, it’s likely just a “normal empathetic response that we’re all familiar with, and something we recognize by common sense,” he says.

In other words, when a friend is going through a rough patch, it makes sense that you’ll feel some of their pain, and it’s certainly not a reason to stay away. But the fact that these negative feelings do spread across networks does have important health implications, says Eyre.

“The good news from our work is that following the evidence-based advice for improving mood—like exercise, sleeping well and managing stress—can help your friends too,” he says.

The study also found that having friends who were clinically depressed did not increase participants’ risk of becoming depressed themselves. “Your friends do not put you at risk of illness,” says Eyre, “so a good course of action is simply to support them.” To boost both of your moods, he suggests doing things together that you both enjoy—and taking other friends along to further spread those good feelings, too.’

 

Amanda MacMillan / Health.com   Sep 22, 2017   TIME Health