Hello,
How to Be Happy ?
Yes, it’s possible
Happiness looks different for everyone. For you, maybe it’s being
at peace with who you are. Or having a secure network of friends who accept you
unconditionally. Or the freedom to pursue your deepest dreams.
Regardless of your version of true happiness, living a happier,
more satisfied life is within reach. A few tweaks to your regular habits can
help you get there.
Habits matter. If you’ve ever tried breaking a bad habit, you
know all too well how engrained they are.
Well, good habits are deeply engrained, too. Why not work on
making positive habits part of your routine?
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Here’s a look at some daily, monthly, and yearly habits to help
kickstart your quest. Just remember that everyone’s version of happiness is a
little different, and so is their path to achieving it.
If some of these habits create added stress or just don’t fit
your lifestyle, ditch them. With a little time and practice, you’ll figure out
what does and doesn’t work for you.
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Daily habits
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way
street.
We smile because we’re happy, and smiling causes the brain to
release dopamine, which makes us happier.
That doesn’t mean you have to go around with a fake smile
plastered on your face all the time. But the next time you find yourself
feeling low, crack a smile and see what happens. Or try starting each morning
by smiling at yourself in the mirror.
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2. Exercise
Exercise isn’t just for your body. Regular exercise can help to
reduce stress, feelings of anxiety, and symptoms of depression while boosting
self-esteem and happiness.
Even a small amount of physical activity can make a difference.
You don’t have to train for a triathlon or scale a cliff — unless that’s what
makes you happy, of course.
The trick is not to overexert. If you suddenly throw yourself
into a strenuous routine, you’ll probably just end up frustrated (and sore).
Consider these exercise starters:
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Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching. Here’s a set of
stretches to get you started.
Remind yourself of any fun activities you once enjoyed, but that
have fallen by the wayside. Or activities you always wanted to try, such as
golf, bowling, or dancing.
3. Get plenty of
sleep
No matter how much modern society steers us toward less sleep,
we know that adequate sleep is vitalTrusted Source to good health, brain
function, and emotional well-being.
Most adults need about 7 or 8 hours of sleep every night. If you
find yourself fighting the urge to nap during the day or just generally feel
like you’re in a fog, your body may be telling you it needs more rest.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how
rested you feel. After a week, you should have a better idea how you’re doing.
Go to bed and wake up at the same time every day, including
weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or
do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try to limit it to 20 minutes.
If you consistently have problems sleeping, talk to your doctor.
You may have a sleep disorder requiring treatment.
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4. Eat with mood
in mind
You already know that food choices have an impact on your
overall physical health. But some foods can also affect your state of mind.
For example:
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Carbohydrates release serotonin, a “feel good” hormone. Just
keep simple carbs — foods high in sugar and starch — to a minimum, because that
energy surge is short and you’ll crash. Complex carbs, such as vegetables,
beans, and whole grains, are better.
Lean meat, poultry, legumes, and dairy are high in protein.
These foods release dopamine and norepinephrine, which boost energy and
concentration.
Highly processed or deep-fried foods tend to leave you feeling
down. So will skipping meals.
Start by making one better food choice each day.
For example, swap a big, sweet breakfast pastry for some Greek
yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will
help you avoid a mid-morning energy crash. Try adding in a new food swap each
week.
5. Be grateful
Simply being grateful can give your mood a big boost, among
other benefits. For example, a recent two-part study found that practicing
gratitude can have a significant impact on feelings of hope and happiness.
Start each day by acknowledging one thing you’re grateful for.
You can do this while you’re brushing your teeth or just waiting for that
snoozed alarm to go off.
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As you go about your day, try to keep an eye out for pleasant
things in your life. They can be big things, such as knowing that someone loves
you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who
offered you a cup of coffee or the neighbor who waved to you. Maybe even just
the warmth of the sun on your skin.
With a little practice, you may even become more aware of all
the positive things around you.
6. Give a
compliment
Research shows that performing acts of kindness can help you
feel more satisfied.
Giving a sincere compliment is a quick, easy way to brighten
someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you
mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical
appearance, make sure to do it in a respectful way. Here are some tips to get
you started.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though
you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm
yourself down.
Turns out, that instinct is a good
one. According to Harvard Health, deep breathing exercises can
help
reduce stress.
The next time you feel stressed or at your wit’s end, work
through these steps:
Close your eyes. Try to envision a happy memory or beautiful
place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times, until you start to feel
yourself calm down.
If you’re having a hard time taking slow, deliberate breaths,
try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the
unhappy moments
A positive attitude is generally a good thing, but bad things
happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like
you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself
experience it for a moment. Then, shift your focus toward what made you feel
this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside?
Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no
one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your
feelings, and make plans. And you don’t have to be a literary genius or write
volumes to benefit.
It can be as simple as jotting down a few thoughts before you go
to bed. If putting certain things in writing makes you nervous, you can always
shred it when you’ve finished. It’s the process that counts.
Not sure what to do with all the feelings that end up on the
page? Our guide to organizing your feelings can help.
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10. Face stress
head-on
Life is full of stressors, and it’s impossible to avoid all of
them.
There’s no need to. Stanford psychologist Kelly McGonigal says
that stress isn’t always harmful, and we can even change our attitudes about
stress. Learn more about the upside of stress.
For those stressors you can’t avoid, remind yourself that
everyone has stress — there’s no reason to think it’s all on you. And chances
are, you’re stronger than you think you are.
Instead of letting yourself get overwhelmed, try to tackle the
stressor head-on. This might mean initiating an uncomfortable conversation or putting
in some extra work, but the sooner you tackle it, the sooner the pit in your
stomach will start to shrink.
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