How to Be Happier
While physical and financial health usually take the top spots when it comes to New Year’s resolutions, people also want to be happier.
However, that’s sometimes easier said than done when battling “negativity bias.”
In other words, we often dwell on the bad. We fixate on that embarrassing moment from five years ago or our boss’s suggestions for improvement rather than their compliments. Researchers think this is part of our “fight or flight” instincts.
But to focus on the future we want, we have to let go of the regrets and worries of our pasts. If you find that hard to do, you can “chase” happiness by:
Being more mindful.
There are many techniques, from meditation and yoga to breathing exercises, that can help calm your mind. And if you’re not sure where to start, apps like Calm, Headspace and Insight Timer can help guide you. You could also go for a walk, play relaxing music, read or write down your future goals to get your mind off negative thoughts.
Getting more exercise.
The Journal of Happiness Studies found that just one day of exercise per week can improve mood. Those benefits increase further for people who exercise for 45 minutes per day, at least three days per week. Exercise is also a proven method for reducing depression, anxiety and stress, since it lowers cortisol levels.
Maintaining strong relationships.
Social disconnection can lead to higher risks of heart disease, anxiety, depression, stroke and cognitive decline. In fact, loneliness can increase the risk of premature death by up to 29%. However, people who experience high levels of satisfaction in their relationships by the time they reach 50 tend to enjoy healthier lives in their later years, too. They also have lower cholesterol levels and experience better cognitive and physical health through their 80s.
Practicing gratitude.
Write thank-you notes or use a journal to ask yourself questions to help you appreciate the life you have. For example, “What about my life today is better than the tougher times in my past?” Research suggests that performing a daily gratitude practice like this decreases cortisol levels, depression and anxiety while increasing happiness by up to 25%.
Silencing your inner critic.
When you experience a negative thought, take a moment to reflect on it. Is that thought truly accurate? Then, try to reframe it positively. For example, if you feel nervous about a presentation, you might say to yourself, “I spent a lot of time preparing, so I’ve got this!” You also can journal about it. Ask yourself, “What successes have I achieved that my inner critic can’t take away from me?”
While reframing your attitude may not be easy at first, you’ll eventually “rewire” your brain, and chasing that happiness will become second nature.
These practices also build “resilience,” which is how we react in times of adversity. While that doesn’t mean we should be unaffected by hard times, being resilient is defined by how we respond, bounce back and reflect after those tough moments.
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One out of every five people visits their doctor about stress, anxiety and depression. So, don’t be afraid to reach out to your doctor if you need help.
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