Unlike gasoline tanks, which are typically designed with fixed widths to avoid sloshing, happiness is a flexible concept. It can mean anything that benefits a person, makes her better off or is desirable for her sake.
Some philosophers are skeptical of the importance of happiness. They argue that happiness is a thin sliver of experience, or that it is simply an emotional state.
1. Take care of yourself
Taking care of yourself is a critical component of happiness. This can include eating healthy, exercising, and getting enough sleep. It also includes limiting your exposure to the pandemic and setting boundaries with friends and family.
Physical activity increases serotonin levels and helps with overall mood and energy. Adding a few minutes of exercise to your daily routine can make a difference.
Writing in a journal can help you organize your thoughts and analyze your feelings. Even if you don’t consider yourself a writer, simply jotting down a few notes before bed can increase your positivity and self-worth.
Spending time with positive, supportive people can ease stress, boost your mood, and improve the way you feel about yourself. They may be family members, friends, or peers from a support group.
2. Do something you love
If you aren’t doing something that brings you happiness, it can leave a negative impact on your life. Research shows that doing what you love energizes you and leads to higher levels of productivity.
Whether it’s a hobby, a sport, or something more serious like caring for someone in need, finding what makes you happy can help to reduce stress, improve mood and increase self-esteem. It can also improve your mental health and wellbeing by promoting relaxation and helping you to feel more connected with others.
Imagine the excitement that an athlete feels when they wake up in the dark to hit the track, or step into the pool for training. It may not always be easy, but it’s something that they love and they are passionate about.
3. Spend time with people you care about
Whether it’s FaceTiming a friend, sending an email to your favorite person, or picking up the phone to call them and tell them you love them, make time for friends. Quality friends encourage you to pursue happiness and can help keep your spirits up when things aren’t going well.
Spending time with friends promotes more happiness than spending time with family, according to a study. You can also boost your mood by listening to happy music or volunteering.
Studies show that giving compliments makes us happier. Try catching someone eye to eye and telling them something specific they’ve done for you that you appreciate. Or you can get into a monthly routine of giving back, like volunteering on the third weekend of each month or writing one thank-you note to someone a week.
4. Be grateful for what you have
Researchers have found that focusing on things you appreciate—even small pleasures like a cup of coffee or the beauty of nature—can boost your mood. This is because gratitude tends to shift your focus away from what you lack, replacing it with a sense of abundance and contentment.
Besides that, being thankful makes you more resilient and less materialistic—and it’s actually good for your health. It helps you sleep better, reduces the production of cortisol (the stress hormone), and improves your memory.
You can practice gratitude by thinking about the things you’re happy with and expressing them to others, such as writing a thank-you note or telling someone who has had a positive impact on your life. You can also start a gratitude journal or make it a point to say something nice to someone each day.
5. Practice gratitude
Cultivating gratitude stimulates the hypothalamus and ventral tegmental area in your brain, which makes you feel happier.(1) Whether it’s a simple as focusing on noticing your senses, or more structured like HelpGuide’s guided audio meditation Gratitude in Difficult Times, finding things to appreciate can be a great way to feel happier.
It’s important to practice gratitude consciously so that you don’t take the good things in your life for granted. Try to find something small and specific to appreciate every day, from the line being shorter at the coffee shop to the friend who made you laugh.
Another way to practice gratitude is to write a thank-you note. It’s a nice way to show someone that you care, and research shows that it also helps your own mental health.