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6 Ways To Start ‘Living Big’ (And How It Can Change Your Life For The Better)

Are you doing everything you can to achieve your dreams?

“Living Big” is a mindset of living with abundance. Now the abundance is not what you own, or have, it is what you share. There are as many wonderful ways to Living Big as there are water drops in an ocean, needles on an evergreen tree, grains of sand on a beach.Living Big is learning to generously share yourself, your stories, and enjoy the exciting connections that develop. It’s putting yourself out into the world and embracing the things that once scared you. It can change your life and increase your happiness and even your self-assuredness. There are people who are too afraid to put themselves out there, but this is the key to Living Big and making it work for you, so it’s important to learn how to do it!

But what exactly does this concept mean, and how can you use it in your everyday life? Simply put, Living Big means taking every opportunity that comes your way. It means seeing these opportunities and trying your best to make every day another chance for you to succeed and be happy.

You make choices all the time about how you’re going to handle situations or how you’re going to choose to live our lives. Living Big simply means you’re learning to open up to the world and share yourself so that you’re living your best possible life in return!How can you start using Living Big in your life?
Here are 6 ways you can share your talent and amazing self with the world:
1. Shift your focus to positive things.

Human beings are programmed to see the negative in life, and so it can take some time to stop focusing on this when something good happens to you. And it’s important not to dwell on the negative and to instead embrace the positive effects in your life. Focus on being abundant in the areas that count, like generousness, innovation, creativity, resilience, honesty, and happiness.These positive expressions will make sure that you’re living life according to a healthy moral compass and will draw similarly-minded people to you as well. Living Big guarantees that you’re looking at the world in a new light, making certain that you’re noticing the goodness in the world and striving to achieve it in every aspect of your life.

2. Live with humility and gratitude.

Have you taken the time to notice everything life is giving to you, and to be grateful for it? The abundance around you is unimaginably amazing! You live in a fascinating system designed to sustain our lives.

You only need to breathe, eat, drink, sleep, work, and play in order to live in this awesome system. And the miracle of support keeps on happening, every moment of every day. This is whether you are aware of it or not. The greater your awareness, the greater your humility and gratitude.

When you live with humility, you begin to recognize that every morning, you’re given a new chance to make the most out of your life, simply by waking up!

Part of Living Big is in recognizing the areas where you can be grateful and then being grateful for them. You get to pursue many wonderful things in this big, beautiful world, and every day is an opportunity to make certain that you’re in the practice of saying, “Thank you!” whether it’s to ourselves, the people who help you, the planet that supports you, or the universe that sustains you.

3. Appreciate the freedom that you have.

Freedom is not something someone gives you. It is something you take. So how can you truly appreciate this power and the ability you have to pursue the things you want in life?Stop what you’re doing sometimes. Step outdoors and take a deep breath. Smell the fresh air, feel the breeze on your skin, and look at the sky and see its magnificent, ever-changing picture.

It is all here for you. It is always here, nurturing, feeding you. It costs you nothing to appreciate it. You occasionally get so caught up in trying to move forward that you forget the amazing things you already have. It’s really important to literally stop and smell the roses every once in a while, just so you can ground yourself and appreciate your life and the world around you.

Create a commitment and every day, recognize your freedom and embrace your goals. Understand that they are possible, and go for it! Then see how accepting your freedom and your chance to do something wonderful in this world will change your life for the better. When you live enthusiastically with the knowledge that you have choices on how to respond to everything that comes your way, you will be able to see the big picture that you’re striving toward, and you’ll gain some insight into how to bring your passion to life.

And when you need grounding, step back out into the world, breathe in the air, and remember to be thankful for all that you have and all that you’ve worked toward!

GRATITUDE

4. Live your dreams like they’re already happening.

The great American mythologist Joseph Campbell described the importance of “Following your bliss.” Your dreams will take you on a life-changing and ever-evolving journey that will grow and thrive as you do. And as you live big, they will change and become even better, new dreams replacing and building on the dreams you’ve already achieved.

In The Wonderful Wizard of Oz, you learned the importance of staying on your path with friends who love you and fighting for your dreams no matter how hard things get. Living Big encourages you to do the same.

You are all looking for something out in the world that is missing inside of you. Where is the answer? It is inside of everyone. Sometimes, you just haven’t recognized it yet. The more curious you are about your dreams, the more you nurture them to life, and the bigger you’ll live!

5. Living Big will teach you about perseverance and faith in the impossible.
Ask yourself the following questions:

  • Why not follow my dreams?
  • Why can’t I make my life the way it most matters to me?
  • Why can’t I be unstoppable?
  • Why can’t failures and mistakes lead me to success?
  • Why can’t I imagine a successful future as though it has already happened?

When you look at closed doors around you as opportunities instead of losses, you’ll start to realize that you’re capable of so much more! Imagine yourself as a successful person who achieved all of their dreams, and then ask these question. Once you’ve pictured yourself where you want to be, work backward to discover what steps you think you needed to take to get there. It is all waiting for you, and it’s possible!

The greater your ability to trust in your dreams, the stronger you are. The greater is your perseverance to achieve your dreams. Remind yourself every day of the abundance around you.

Your dreams are your joyous compass to surrender, to create your success. Living Big is understanding that the world is available for you to thrive no matter what.

6. It will teach you discipline and to love and accept yourself.

Following a structure — any structure — requires discipline. Living Big and looking through the world to see the possibilities will require effort and discipline as well.

And as you practice being grateful for your opportunities and the blessings in your life, you’ll begin to appreciate and love yourself as well. After all, you’re the reason that you’re accomplishing your goals in life!

The more disciplined you are, the greater your self-love and the better the results in your life. Living Big is something everyone wants to achieve. Yet, wanting something is not enough.

Curiosity, self-discipline, and healthy connections bring light into our world. You can use these to overcome the areas where you might need help or are lacking a bit, and still look at the world with a smile and an attitude of thankfulness.

Being disciplined is loving yourself. Living Big is loving yourself with empowerment and sharing this with the world. Enjoy a better life and live big!

You deserve to be happy in life and to have the opportunity to fulfill your dreams. Living Big will help open these options to you and teach you to appreciate everything you have in life, even as you strive for bigger, better things.

Open yourself to possibilities and you can become the change you want to see in your own life!

Suzanne Kyra is a registered clinical counselor, empowerment speaker, and award-winning author. In addition to being an expert in individual, couple, family and professional development, she is an expert in Living Big. Go to her website, SuzanneKyra.com, to learn more about all of her personal and professional development programs, blogs and free information on How To Live Big and Live the Life You Love. 
Suzanne Kyra    June 22, 2018
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7 Simple Ways to Make It a Better Day

When someone visits a psychiatrist for the first time, it’s usually at an inflection point: Something big has happened, is happening, or is about to happen. Helping patients navigate their way through such transitions is the goal.

Over the years I have learned an important lesson. In addition to discussing the “big issue” that brings a patient through the door, it is equally important to focus on the everyday. Talking about how the person spends their time and conducts their daily life is essential. Understanding their habits and rituals not only helps me understand who they are, it also enables me to recommend small changes that can help them feel a little bit better. Often, a minor tweak in someone’s day-to-day routine can help them feel stronger—even within their stress.

As writer Annie Dillard said, “How we spend our days is, of course, how we spend our lives.” Her words ring true for all of us. The actions we perform on an everyday basis determine who we are in the long run.

Here are seven ways to make the most of your daily life:

1. Learn something new.

Look for an opportunity to expand your knowledge every single day. Listen to a podcast, read an interesting article, or learn something from a friend. Remember, everyone you meet knows something you don’t.

2. Make someone’s day.

Do something, anything, for someone else. It’s an immediate mood booster. Going out of your way to be kind to others also helps you feel more in control.

Kindness

3. Use your strengths.

You excel when you get to do what you do best. Research shows that employees who get to use their strengths outperform those who don’t; these employees also feel more fulfilled.

4. Fortify yourself.

Actively decide to eat well, move more, and sleep better. Every bite of food, every extra step, and every extra hour of rest has a significant impact. Your everyday decisions affect the quality of your health and life.

5. Think forward.

What are your long-term goals? Do at least one thing that brings you a step—even a baby step—closer to them each day.

6. Do something meaningful.

Do something, no matter how small, that somehow improves the world. It may be as simple as picking up a piece of garbage from the street.

7. Take a moment.

Spend, at minimum, 30 seconds reflecting on what you have accomplished and appreciating what you have. Expressing thanks is one of the simplest ways to feel better.

Samantha Boardman, M.D.       Jul 12, 2016
 
For science-backed, actionable insights delivered directly to your inbox,
visit www.PositivePrescription.com and sign-up for The Weekly Dose
 
Samantha Boardman, M.D., is a clinical instructor in psychiatry
and assistant attending psychiatrist at Weill-Cornell Medical College.


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Don’t Let Facebook Depress You. Here’s How to Practice Gratitude Online

By: Terita Heath-Wlaz    May 28, 2016     Follow Terita at @teritaheathwlaz

Recent research suggests that using Facebook can make us feel gloomy and dissatisfied with our lives. Maybe we’re missing our grown kids, or comparing ourselves to a wildly successful old friend. Whatever the cause, the news is a bummer.

But let’s be honest: we like Facebook, and quitting isn’t going to happen, right? Instead, we can harness the power of gratitude and storytelling to improve the way we feel about life, both on Facebook and in the “real world.”

How Does This Work?

The stories we tell ourselves about our own lives, together forming our so-called “narrative identity,” have a strong impact on our physical and mental health.

One study found that college students at risk for depression boosted their mood by writing expressively each day. Another found that patients’ high blood pressure improved when they listened to and internalized other patients’ success stories. When we focus on positive narratives, our bodies and brains follow along.

You can reap the benefits of storytelling by writing in a private journal, but if you already use social media, try designating Facebook as a place to notice and record the wonderful things in your life.

Make Facebook A Place for Gratitude

Gratitude may be among the most transformative positive emotion you can practice through storytelling. Linked to greater happiness, optimism, and even better fitness habits, expressing gratitude can be as simple as noticing the beauty of the changing seasons, or appreciating a good conversation and a cup of tea with a friend.

Gratitude

Try reflecting once a week (or once a day!) about something that inspires feelings of thankfulness in you. Once you have recorded several observations, read over them and notice how this way of storytelling shapes your own narrative identity.

What Does it Look Like?

Expressions of gratitude and moments of positive noticing can be great or small. Check out a few real Facebook posts from users who nailed the sentiment, shared here with permission:

“So grateful for the awesome village I’m surrounded by. It’s not easy raising a kid away from my entire family. You all make it not only possible, but also fulfilling.”

“Mary’s husband is a fisherman who brought back the lobster and fish for us. Mary’s friend, Aloya, cooked it all. Look at that beautiful smile. Both Debra and I are humbled by the gentle, loving people we’ve met in Belize.”

“Tait loves life! He says every night at bedtime: “when I wake up in the mornin I can play again! And read books!””

“I Love this!! Inky the octopus escapes from aquarium—by crawling OUT of his tank, across and a floor, and through a drain pipe to the sea.”

Ready to try your own? Even if you’re not feeling rosy this instant, now is a great time to get started. Look around you for beauty, and inside yourself, and then answer that pressing question at the top of the page: “What’s on your mind?”


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10 Simple Habits Proven to Make You Happier

A new survey of 5,000 people has found a strong link between self-acceptance and happiness, despite the fact that it’s a habit not frequently practised.

The finding comes from a survey carried out by the charity Action for Happiness, in collaboration with Do Something Different.

For their survey, they identified ten everyday habits which science has shown can make people happier.

Here are the 10 habits, with the average ratings of survey participants on a scale of 1-10, as to how often they performed each habit:

  1. Giving: do things for others — 7.41
  2. Relating: connect with people — 7.36
  3. Exercising: take care of your body — 5.88
  4. Appreciating: notice the world around — 6.57
  5. Trying out: keep learning new things — 6.26
  6. Direction: have goals to look forward to — 6.08
  7. Resilience: find ways to bounce back — 6.33
  8. Emotion: take a positive approach — 6.74
  9. Acceptance: be comfortable with who you are — 5.56
  10. Meaning: be part of something bigger — 6.38

(You’ll notice that the first letters spell out the words GREAT DREAM.)

good enough
“You are good enough!” Self-acceptance is a key happy habit,
yet it’s one people practise the least.

The survey showed that one of the largest associations between these happy habits and reported happiness was for self-acceptance.

This category, though, got the lowest rating for people actually performing the habit, with an average of only 5.56.

Top of the list of happy habits that people performed was ‘giving’.

In this category, one in six reported a 10 out of 10; just over one-third scored an 8 or 9; slightly fewer scored 6 or 7; and less than one in six (15%) rated themselves at 5 or less.

One of the psychologists involved, Professor Karen Pine said:

“Practising these habits really can boost our happiness. It’s great to see so many people regularly doing things to help others — and when we make others happy we tend to feel good ourselves too.
This survey shows that practising self-acceptance is one thing that could make the biggest difference to many people’s happiness.
Exercise is also known to lift mood so if people want a simple, daily way to fee happier they should get into the habit of being more physically active too.”

Increase your self-acceptance

Here are three ways to boost your self-acceptance, as suggested by the researchers:

  1. “ Be as kind to yourself as you are to others. See your mistakes as opportunities to learn. Notice things you do well, however small.
  2.  Ask a trusted friend or colleague to tell you what your strengths are or what they value about you.
  3.  Spend some quiet time by yourself. Tune in to how you’re feeling inside and try to be at peace with who you are.”
source: Psyblog


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15 Things To Start A Better Life With

It is obvious that to change your life, you need to do something. However, many people simply don’t know where to start. Here are 15 tips on how to change your life bit by bit and to start enjoying and appreciating what you have.

 Start spending time with the right people

Right people are those whose company you enjoy. These people appreciate you and support you when you want to change your life for good. They make you feel alive and accept you for who you are and who you want to become.

 Be honest with yourself

Basically, you are the only person you can always rely on. So why should you lie to yourself? Be honest about what’s right and what’s wrong in your life. be honest about your achievements and who you want to be. Learn to understand who you truly are; have no illusions.

 Make your happiness a priority

Your needs are very important. If you don’t respect yourself, don’t take care of yourself and don’t think your desires are important, you only make your life harder.

Remember: you can take care of yourself not neglecting other people’s wishes and needs. And when your own needs are satisfied, you’ll be able to help other people.

 Learn to capture the moment

Right now miracles are happening. Now is the only moment in your life you can be sure of. Now is life!

So stop thinking about the huge things you will accomplish in the future and stop worrying about what you did or didn’t do in the past. Learn to be here and now.

 Enjoy the things you have

The problem of many people is that they think they’ll become happy when they get to the certain point in life, for example, if they will get promoted, get married or buy a new house. These things take time and the truth is that when you have them, you think of new things you cannot be happy without. Thus, you’ll work your whole life to achieve something and eventually won’t enjoy any of it. Learn how to relax and to be happy about the things you already have.

 Believe that you are ready for the next step

You are ready right now, actually. You have everything for your next little step forward. Accept the opportunities that come on your way and agree to changes. It is a gift that helps you move forward.

 Compete only with the past you

Get inspired by other people, appreciate other people, learn from them, but don’t compete! It is a waste of time. You always compete with only one person – you. You compete to become a better you. Have a goal to beat your own achievements and you’ll be fine.

success

Learn to be happy about other people’s victories

Start noticing what you like about other people and tell them that. Acknowledging that you are surrounded by nice people leads to the best things. Be happy for those who achieve something. Wish them best and those people will do the same for you.

 Start forgiving yourself and other people

Sooner or later everyone feels bad about their own decisions or other people’s mistakes. It is normal to feel this way, but sometimes it lasts too long. We relive these memories over and over again making this unpleasant time in our life even longer.

The only cure here is forgiveness. it doesn’t mean you forget about what happened. It means that you let the pain go away and see it as another life experience.

 Start taking care of others

Show compassion to others, guide them if you feel you are competent. The more you help other people, the more they help you. Love and kindness always come back. The most important thing, of course, is to take care of your family. If you have kids, you should protect them in any way you can. Many parents today undergo much less stress about their kids by installing android or other parental control programs on their phones so that they can always know where their children are. Taking care of the close ones is as important as taking care of yourself.

 Watch out for stress!

Calm down and breath in. Stop and take some rest if you feel you are overstressed. When you are overwhelmed with work, a small break can refresh your brain and increase your productivity. Besides, short breaks allow you to look back and to make sure your actions are leading you to your goals.

 Start noticing the beauty of small events

Instead of waiting for big events, such as weddings, promotions, anniversaries, etc., look for happiness in small and sometimes even invisible things that happen every day. A cup of coffee in the early morning, delicious smell of home-made food; the happiness to share a moment with people you love are all the precious things in your life. Start noticing these little pleasures and your life will become more meaningful.

 Move towards your goals every day

Whatever you dream about, start moving in that direction not missing one day. Every little step, every small action and tiny achievement make you closer to your goals.

Be more open with your feelings
If you are hurt, give yourself some time to get through it. Don’t shut it down deep inside you so that it can explode one day. Talk to your friends, let them know how you feel and they’ll comfort you. This easy step is actually very important and will spare you numerous psychiatrists in the future.

 Concentrate on the things you can control

You cannot change everything. Wasting your energy, talent and emotions on the things that are out of your control is the best way to feel helpless and disappointed. That is why you should turn your efforts only to those things you can change.

October 30, 2015     Jana Rooheart

The post is written by Jana Rooheart, an aspiring writer, blogger and motivational speaker. She is inspired by helping people, creating educational and motivational posts and getting feedback for her work.  


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A Helpful Guide to Stop Comparing Yourself to Others

“Comparison is the thief of joy.”
—Theodore Roosevelt

I’ve struggled with it most of my life. Typically, I blame it on having a twin brother who is five inches taller with much broader shoulders. But if I was being truly honest, more likely, it is simply a character flaw hidden somewhere deep in my heart.

I’ve lived most of my life comparing myself to others. At first, it was school and sports. But as I got older, I began comparing other metrics: job title, income level, house size, and worldly successes.

I have discovered there is an infinite number of categories upon which we can compare ourselves and an almost infinite number of people to compare ourselves to. Once we begin down that road, we never find an end.

The tendency to compare ourselves to others is as human as any other emotion. Certainly I’m not alone in my experience. But it is a decision that only steals joy from our lives. And it is a habit with numerous shortcomings:

  1. Comparisons are always unfair. We typically compare the worst we know of ourselves to the best we presume about others.
  2. Comparisons, by definition, require metrics. But only a fool believes every good thing can be counted (or measured).
  3. Comparisons rob us of precious time. We each get 86,400 seconds each day. And using even one to compare yourself or your accomplishments to another is one second too many.
  4. You are too unique to compare fairly. Your gifts and talents and successes and contributions and value are entirely unique to you and your purpose in this world. They can never be properly compared to anyone else.
  5. You have nothing to gain, but much to lose. For example: your pride, your dignity, your drive, and your passion.
  6. There is no end to the possible number of comparisons. The habit can never be overcome by attaining success. There will also be something—or someone—else to focus on.
  7. Comparison puts focus on the wrong person. You can control one life—yours. But when we constantly compare ourselves to others, we waste precious energy focusing on other peoples’ lives rather than our own.
  8. Comparisons often result in resentment. Resentment towards others and towards ourselves.
  9. Comparisons deprive us of joy. They add no value, meaning, or fulfillment to our lives. They only distract from it.

Indeed, the negative effects of comparisons are wide and far-reaching. Likely, you have experienced (or are experiencing) many of them first-hand in your life as well.

How then, might we break free from this habit of comparison? Consider, embrace, and proceed forward with the following steps.

A Practical Guide to Stop Comparing Yourself to Others

Take note of the foolish (and harmful) nature of comparison.

Take a good look at the list above. Take notice of comparison’s harmful effects in your life. And find priority to intentionally remove it from the inside-out.

greener

Become intimately aware of your own successes.

Whether you are a writer, musician, doctor, landscaper, mother, or student, you have a unique perspective backed by unique experiences and unique gifts. You have the capacity to love, serve, and contribute. You have everything you need to accomplish good in your little section of the world. With that opportunity squarely in front of you, become intimately aware of your past successes. And find motivation in them to pursue more.

Pursue the greater things in life.

Some of the greatest treasures in this world are hidden from sight: love, humility, empathy, selflessness, generosity. Among these higher pursuits, there is no measurement. Desire them above everything else and remove yourself entirely from society’s definition of success.

Compete less. Appreciate more.

There may be times when competition is appropriate, but life is not one of them. We have all been thrown together at this exact moment on this exact planet. And the sooner we stop competing against others to “win,” the faster we can start working together to figure it out. The first and most important step in overcoming the habit of competition is to routinely appreciate and compliment the contribution of others.

Gratitude, gratitude, gratitude.

Gratitude always forces us to recognize the good things we already have in our world.

Remind yourself nobody is perfect.

While focusing on the negatives is rarely as helpful as focusing on the positives, there is important space to be found remembering that nobody is perfect and nobody is living a painless life. Triumph requires an obstacle to be overcome. And everybody is suffering through their own, whether you are close enough to know it or not.

Take a walk.

Next time you find yourself comparing yourself to others, get up and change your surroundings. Go for a walk—even if only to the other side of the room. Allow the change in your surroundings to prompt change in your thinking.

Find inspiration without comparison.

Comparing our lives with others is foolish. But finding inspiration and learning from others is entirely wise. Work hard to learn the difference.

Humbly ask questions of the people you admire or read biographies as inspiration. But if comparison is a consistent tendency in your life, notice which attitudes prompt positive change and which result in negative influence.

If you need to compare, compare with yourself.

We ought to strive to be the best possible versions of ourselves—not only for our own selves, but for the benefit and contribution we can offer to others. Work hard to take care of yourself physically, emotionally, and spiritually. Commit to growing a little bit each day. And learn to celebrate the little advancements you are making without comparing them to others.

With so many negative effects inherent in comparison, it is a shame we ever take part in it. But the struggle is real for most of us. Fortunately, it does not need to be. And the freedom found in comparing less is entirely worth the effort.

WRITTEN by JOSHUA BECKER


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10 Things Science Says Will Make You Happy

Daily habits can affect our well-being. Here are 10 simple actions that research has shown make people feel good.

By Jen Angel / YES! Magazine February 23, 2015

In the last few years, psychologists and researchers have been digging up hard data on a question previously left to philosophers: What makes us happy? Researchers like the father-son team Ed Diener and Robert Biswas-Diener, Stanford psychologist Sonja Lyubomirsky, and ethicist Stephen Post have studied people all over the world to find out how things like money, attitude, culture, memory, health, altruism, and our day-to-day habits affect our well-being. The emerging field of positive psychology is bursting with new findings that suggest your actions can have a significant effect on your happiness and satisfaction with life. Here are 10 scientifically proven strategies for getting happy.

1. Savor Everyday Moments

Pause now and then to smell a rose or watch children at play. Study participants who took time to “savor” ordinary events that they normally hurried through, or to think back on pleasant moments from their day, “showed significant increases in happiness and reductions in depression,” says psychologist Sonja Lyubomirsky.

2. Avoid Comparisons

While keeping up with the Joneses is part of American culture, comparing ourselves with others can be damaging to happiness and self-esteem. Instead of comparing ourselves to others, focusing on our own personal achievement leads to greater satisfaction, according to Lyubomirsky.

3. Put Money Low on the List

People who put money high on their priority list are more at risk for depression, anxiety, and low self-esteem, according to researchers Tim Kasser and Richard Ryan. Their findings hold true across nations and cultures. “The more we seek satisfactions in material goods, the less we find them there,” Ryan says. “The satisfaction has a short half-life — it’s very fleeting.” Money-seekers also score lower on tests of vitality and self-actualization.

4. Have Meaningful Goals

“People who strive for something significant, whether it’s learning a new craft or raising moral children, are far happier than those who don’t have strong dreams or aspirations,” say Ed Diener and Robert Biswas-Diener. “As humans, we actually require a sense of meaning to thrive.” Harvard’s resident happiness professor, Tal Ben-Shahar, agrees, “Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable.”

goals

5. Take Initiative at Work

How happy you are at work depends in part on how much initiative you take. Researcher Amy Wrzesniewski says that when we express creativity, help others, suggest improvements, or do additional tasks on the job, we make our work more rewarding and feel more in control.

6. Make Friends, Treasure Family

Happier people tend to have good families, friends, and supportive relationships, say Diener and Biswas-Diener. But it’s not enough to be the life of the party if you’re surrounded by shallow acquaintances. “We don’t just need relationships, we need close ones” that involve understanding and caring.

7. Smile Even When You Don’t Feel Like It

It sounds simple, but it works. “Happy people…see possibilities, opportunities, and success. When they think of the future, they are optimistic, and when they review the past, they tend to savor the high points,” say Diener and Biswas-Diener. Even if you weren’t born looking at the glass as half-full, with practice, a positive outlook can become a habit.

8. Say Thank You Like You Mean It

People who keep gratitude journals on a weekly basis are healthier, more optimistic, and more likely to make progress toward achieving personal goals, according to author Robert Emmons. Research by Martin Seligman, founder of positive psychology, revealed that people who write “gratitude letters” to someone who made a difference in their lives score higher on happiness, and lower on depression — and the effect lasts for weeks.

9. Get Out and Exercise

A Duke University study shows that exercise may be just as effective as drugs in treating depression, without all the side effects and expense. Other research shows that in addition to health benefits, regular exercise offers a sense of accomplishment and opportunity for social interaction, releases feel-good endorphins, and boosts self-esteem.

10. Give It Away, Give It Away Now!

Make altruism and giving part of your life, and be purposeful about it. Researcher Stephen Post says helping a neighbor, volunteering, or donating goods and services results in a “helper’s high,” and you get more health benefits than you would from exercise or quitting smoking. Listening to a friend, passing on your skills, celebrating others’ successes, and forgiveness also contribute to happiness, he says. Researcher Elizabeth Dunn found that those who spend money on others reported much greater happiness than those who spend it on themselves.