I come across these simple ways to get happy from Reader's Digest. I know it's worth sharing. If you want to read the original post here's the
link.
Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account.
We’re not suggesting that you can reach a permanent state called
“happiness” and remain there. But there are many ways to swerve off the
path of anxiety, anger, frustration, and sadness into a state of
happiness once or even several times throughout the day. Here are 20
ideas to get you started. Choose the ones that work for you. If tuning
out the news or making lists will serve only to stress you further, try
another approach.
1. Practice mindfulness. Be in the moment. Instead
of worrying about your checkup tomorrow while you have dinner with your
family, focus on the here and now — the food, the company, the
conversation.
2. Laugh out loud. Just anticipating a happy, funny
event can raise levels of endorphins and other pleasure-inducing
hormones and lower production of stress hormones. Researchers at the
University of California, Irvine, tested 16 men who all agreed they
thought a certain videotape was funny. Half were told three days in
advance they would watch it. They started experiencing biological
changes right away. When they actually watched the video, their levels
of stress hormones dropped significantly, while their endorphin levels
rose 27 percent and their growth hormone levels (indicating benefit to
the immune system) rose 87 percent.
3. Go to sleep. We have become a nation of
sleep-deprived citizens. Taking a daily nap or getting into bed at 8
p.m. one night with a good book — and turning the light out an hour
later — can do more for your mood and outlook on life than any number of
bubble baths or massages.
4. Hum along. Music soothes more than the savage
beast. Studies find music activates parts of the brain that produce
happiness — the same parts activated by food or sex. It’s also relaxing.
In one study older adults who listened to their choice of music during
outpatient eye surgery had significantly lower heart rates, blood
pressure, and cardiac workload (that is, their heart didn’t have to work
as hard) as those who had silent surgery.
5. Declutter. It’s nearly impossible to meditate,
breathe deeply, or simply relax when every surface is covered with
papers and bills and magazines, your cabinets bulge, and you haven’t
balanced your checkbook in six months. Plus, the repetitive nature of
certain cleaning tasks — such as sweeping, wiping, and scrubbing — can
be meditative in and of itself if you focus on what you’re doing.
6. Just say no. Eliminate activities that aren’t
necessary and that you don’t enjoy. If there are enough people already
to handle the church bazaar and you’re feeling stressed by the thought
of running the committee for yet another year, step down and let someone
else handle things.
7. Make a list. There’s nothing like writing down
your tasks to help you organize your thoughts and calm your anxiety.
Checking off each item provides a great sense of fulfillment.
8. Do one thing at a time. Edward Suarez, Ph.D.,
associate professor of medical psychology at Duke, found that people who
multitask are more likely to have high blood pressure. Take that
finding to heart. Instead of talking on the phone while you fold laundry
or clean the kitchen, sit down in a comfortable chair and turn your
entire attention over to the conversation. Instead of checking e-mail as
you work on other projects, turn off your e-mail function until you
finish the report you’re writing. This is similar to the concept of
mindfulness.
9. Garden. Not only will the fresh air and exercise
provide their own stress reduction and feeling of well-being, but the
sense of accomplishment that comes from clearing a weedy patch, watching
seeds turn into flowers, or pruning out dead wood will last for hours,
if not days.
10. Tune out the news. For one week go without
reading the newspaper, watching the news, or scanning the headlines
online. Instead, take a vacation from the misery we’re exposed to every
day via the media and use that time for a walk, a meditation session, or
to write in your journal.
11. Take a dog for a walk. There are numerous
studies that attest to the stress-relieving benefits of pets. In one
analysis researchers evaluated the heart health of 240 couples, half of
whom owned a pet. Those couples with pets had significantly lower heart
rates and blood pressure levels when exposed to stressors than the
couples who did not have pets. In fact, the pets worked even better at
buffering stress than the spouses did.
12. Scent the air. Research finds that the benefits
of aromatherapy in relieving stress are real. In one study people
exposed to rosemary had lower anxiety levels, increased alertness, and
performed math computations faster. Adults exposed to lavender showed an
increase in the type of brain waves that suggest increased relaxation.
Today you have a variety of room-scenting methods, from plug-in air
fresheners to essential oil diffusers, potpourri, and scented candles.
13. Ignore the stock market. Simply getting your
quarterly 401(k) statement can be enough to send your blood pressure
skyrocketing. In fact, Chinese researchers found a direct link between
the daily performance of the stock market and the mental health of those
who closely followed it. Astute investors know that time heals most
financial wounds, so give your investments time — and give yourself a
break.
14. Visit a quiet place. Libraries, museums,
gardens, and places of worship provide islands of peace and calm in
today’s frantic world. Find a quiet place near your house and make it
your secret getaway.
15. Volunteer. Helping others enables you to put
your own problems into perspective and also provides social interaction.
While happy people are more likely to help others, helping others
increases your happiness. One study found that volunteer work enhanced
all six aspects of well-being: happiness, life satisfaction,
self-esteem, sense of control over life, physical health, and
depression.
16. Spend time alone. Although relationships are one
of the best antidotes to stress, sometimes you need time alone to
recharge and reflect. Take yourself out to lunch or to a movie, or
simply spend an afternoon reading, browsing in a bookstore, or
antiquing.
17. Walk mindfully. You probably already know that
exercise is better than tranquilizers for relieving anxiety and stress.
But what you do with your mind while you’re walking can make your walk
even more beneficial. In a study called the Ruth Stricker Mind/Body
Study, researchers divided 135 people into five groups of walkers for 16
weeks. Group one walked briskly, group two at a slow pace, and group
three at a slow pace while practicing “mindfulness,” a mental technique
to bring about the relaxation response, a physiological response in
which the heart rate slows and blood pressure drops. This group was
asked to pay attention to their footsteps, counting one, two, one, two,
and to visualize the numbers in their mind. Group four practiced a form
of tai chi, and group five served as the control, changing nothing about
their lives. The group practicing mindfulness showed significant
declines in anxiety and had fewer negative and more positive feelings
about themselves. Overall they experienced the same stress-reducing
effects of the brisk walkers. Better yet, the effects were evident
immediately.
18. Give priority to close relationships. One study
of more than 1,300 men and women of various ages found that those who
had a lot of supportive friends were much more likely to have healthier
blood pressure, cholesterol levels, blood sugar metabolism, and stress
hormone levels than those with two or fewer close friends. Women, and to
a lesser extent men, also seemed to benefit from good relationships
with their parents and spouses. Studies also find that people who feel
lonely, depressed, and isolated are three to five times more likely to
get sick and die prematurely than those who have feelings of love,
connection, and community.
19. Take care of the soul. In study after study,
actively religious people are happier and cope better with crises,
according to David Myers, Ph.D., a professor of psychology at Hope
College in Holland, Michigan. For many people faith provides a support
community, a sense of life’s meaning, feelings of ultimate acceptance, a
reason to focus beyond yourself, and a timeless perspective on life’s
woes. Even if you’re not religious, a strong spirituality may offer
similar benefits.
20. Count your blessings. People who pause each day
to reflect on some positive aspect of their lives (their health,
friends, family, freedom, education, etc.) experience a heightened sense
of well-being.
.jpg)
