Wherever we’re at, there's always room, and reason, to shoot for a little more happiness.
“Here are five ways to
reengage and find more joy in life:
1. Count your
blessings
Research has
consistently shown that people who practice gratitude have a lower risk of
depression, higher levels of relationship satisfaction and greater resilience
in the face of stressful events, says psychologist Acacia Parks, chief
scientist at Happify Health. She recommends that you take five minutes at the
end of each day to write about three things that happened to you that were
good. Research shows that if you do this exercise every day for
just one week, you can experience an increase in happiness for at least six
months. “Our brains are wired to give extra attention to the negative,”
explains Parks. “But if you purposefully focus on positive things, you'll automatically begin to notice all
of the good around you, instead of dwelling on the bad.” Nightly gratitude
lists have the added benefit of helping you doze off happily — which may lead
to better sleep quality as well, she adds.
2. Take a hike
Just the very act of
being outdoors impacts your mood, says Sonja Lyubomirsky, distinguished
professor and vice chair, Department of Psychology, University of California,
Riverside. A 2014 Japanese study found that people who walked in a forest for 15 minutes had lower heart rates and
reported better moods and lower anxiety than those who did a similar walk in an
urban environment. “There's something about being in nature that lowers blood
pressure and heart rate, and reduces stress hormones,” Lyubomirsky explains.
You don't even need to hoof it to a forest. You can get many of the same
benefits by exploring a quieter part of your neighborhood, she adds. Experts
also recommend trying walking meditation: Focus on the sensation of your breath
as it moves in and out of your body, or the feeling of your feet touching the
ground. If your mind wanders, bring it back to focus on one of those
sensations.
3. Master a new skill
Whether it's taking up
golf or signing up for a virtual language class, you'll reap happiness benefits
by stretching yourself to try new things. When people focus on tasks that built
their skill set, the stress they feel at first tends to yield increased
happiness in the long term, according to a study published in the Journal of Happiness Studies. “During the pandemic, a lot of our goals
were put on hold — now is the time to pursue them,” says Lyubomirsky, who
recommends pursuing something “challenging enough to get you out of your
comfort zone, but not so complex you give up in frustration.” You can also try
simply planning a vacation to a new locale, visiting a museum once a month, or
regularly attending outdoor concerts. A study published in the Review of General Psychology found that people who engage in a variety of
experiences are more likely to feel positive emotions, including happiness.
4. Volunteer
Older adults who volunteer for two to three hours a week report less depression, better overall
health and longer lives than those who don't, according to a 2014 study
published in the journal Psychological Bulletin. Experts say you'll get the biggest lift from
something you do regularly, at which you make social connections and invest
your time and skills. If you're not yet fully vaccinated, there are plenty of
opportunities available online, says Rabin. You can find opportunities near you
at Volunteer
Match. Or simply sprinkle little acts of kindness
throughout your week, says Lyubomirsky. “Anything that you do — whether it's
grocery shopping for someone still afraid to venture out, or assisting a
neighbor's child with remote learning — reaps happiness benefits,” she says.
5. Savor the moment
The more time you
spend thinking about the good stuff from the past, present and future, the
happier you will feel. “It's about being mindful and lingering on the positive exper-iences of your lives,” says
Parks. “It doesn't just create positive feelings — it amplifies them and makes
them last longer.” One easy way to do this, she says, is to take a minute or
two every day to really focus on what you're doing, especially if it's an activity
you usually do without thinking. “Most of us mostly zone out in the shower, but
if you take a few minutes to think about how nice the water feels on your skin,
and how good it feels to get clean, it really brings you into the present
moment,” she says. When you sit down to a meal, bring all your senses to the
table and concentrate on how the food feels in your mouth, or its smell.
Research shows that people who practiced these techniques for 30 days reported more happiness” (Livine,
2021).
Source:https://www.aarp.org/health/healthy-livinginfo-2021/how-to-be-happy.htm?cmp=EMC-DSO-NLC-RSS-
CTRL-052421-P1-5501455&ET_CID=55014
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