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Contributed by New Avenues
Happiness researchers say that you have the ability and power to be happier by changing your habits. Below are strategies and “happiness activities” shown in numerous studies to increase the happiness of study participants.
To improve your happiness, choose the strategies or activities that suit you best. Build these activities into your everyday life to ensure long-term success.
Live with purpose
People who strive for something personally significant—whether it’s learning a new skill, raising a good family, or changing careers—are happier than those who don’t have strong dreams or aspirations. Pick one or more significant goals, and devote time and effort pursuing them. The process of working toward your goal is as important to your wellbeing as its attainment.
Nurture your relationships
The happiest people surround themselves with family and friends. A Japanese study published last year found that contented people’s happy experiences most often involved connecting with someone. Happy people have a strong bond with at least two out of three of these essential relationships: a partner, a friend, or a parent. Experts say the best way to improve a relationship is to invest time and energy in it. Connecting with others in person may not be the most practical option for us during this time, but lean into the technology we have available to us: FaceTime, Zoom, Skype, etc., to connect with loved ones.
Do more activities that truly engage you
Losing yourself in an activity, whether it’s running, singing, reading a book, or cooking a meal promotes a contented state called “flow.” During a state of flow, you get so involved in an activity or task that nothing else seems to matter and you lose track of time. What puts you in a state of flow is usually an activity that uses your strengths and talents. Increase the experiences at home or work in which you lose yourself in total absorption.
Count your blessings
One way to feel happier is to recognize good things when they happen. Express gratitude for what you have privately, and also by conveying appreciation to others. If you have trouble counting your blessings, try keeping a gratitude journal. Write down three to five things you’re grateful for once a week. Several studies show that people who record what they appreciate experience greater happiness and less anxiety.
Practice kindness
Do good things for others. Acting kind or helping others makes you feel capable, compassionate and full of purpose. In one recent study, researchers could literally see the benefits of kindness. Subjects were hooked up to a brain-imaging mechanism and asked to click “yes” or “no” to charity-giving opportunities. When they donated, the machine registered a boost in blood flow to a part of the brain associated with happiness.
Practice spirituality
Studies show that people who have a spiritual dimension in their life—defined not as an affiliation with an organized religion, but as an internal sense of the spiritual meaning of life—are happier than those who don’t. It doesn’t matter what you call it—God, Spirit, Higher Power or Nature—connecting to your spirituality is the experience of feeling connected to a force bigger than yourself. The more deeply you experience this connection, the more content and happy your life will feel. To nurture your spiritual side: learn meditation, pray, read spiritual books, or attend online or in-person services.
Develop healthy coping strategies
It’s hard to find happiness if you’re chronically over-stressed and emotionally drained. Stress and anxiety are huge barriers to health and happiness. Research from Harvard Medical School has found that women 100 years and older share a common trait—they’re not plagued by negative feelings such as guilt, anger, fear and sadness. Find and practice healthy ways to manage stress, hardship or trauma.
Move your body
Research overwhelmingly shows that people who exercise are happier. Make some form of exercise—such as brisk walking, an online fitness or yoga class—a regular habit. When you exercise, your body produces valuable brain chemicals and hormones—like endorphins, serotonin, dopamine and adrenaline—that impact your energy, mood and health. Additionally, taking up a sport or working out regularly will help you feel more in control of your body and health, thereby increasing your confidence and self-image. Also important to feeling happier: Eat a nutritious diet and get adequate sleep.
New Avenues is a global Employee Assistance Program that offers a full-service well-being package to employers. Call New Avenues at 800.731.6501.
