Happiness leads to greater career success and deeper, more fulfilling relationships. It also increases health and longevity.
Eudaimonic happiness seeks a life that contributes to the world and is not dependent on external circumstances. It includes things like wisdom, compassion and courage.
Valuing the wrong things can block you from finding sustainable happiness. For example, valuing status or power will only bring temporary joy.
1. Be grateful.
Research shows that gratitude makes people happy and healthy, but there is more to the concept than telling someone to “count their blessings.” It’s possible to take advantage of the benefits of gratitude without minimizing or ignoring challenges.
Try recasting negative experiences and emotions through a lens of gratitude. For example, a study found that people who recast troubling memories of victimization or loss as opportunities for gratitude experienced greater feelings of well-being than those who did not.
Write a gratitude journal or create a jar of thanks to help you remember the good things in your life. And take a few moments each day to vividly imagine the things you are grateful for.
2. Be active.
Getting physically active doesn’t just improve your physical health — it triggers hormones that boost mood. Moreover, exercising regularly can help you maintain happiness for longer than people who do not exercise.
If you want to feel better, try something new that will excite or challenge you. For example, if you enjoy reading, start to read a book every day.
Surround yourself with uplifting people, and avoid spending time with people who drain your energy. It can also be helpful to track how you feel after spending time with different types of people, and limit your exposure to those who make you unhappy.
3. Be kind.
Performing acts of kindness is an excellent way to make you feel happier. It can include complimenting someone, offering to help or donating money to a cause.
However, being kind also means saying no sometimes. For example, if a friend is continually borrowing and spending your money and racking up debt, it’s kinder to let them experience the consequences of their poor choices rather than continuing to enable them.
Simplifying your life can make you feel happier, too. Letting go of the things that make you unhappy can be difficult, but it’s important to your happiness.
4. Be creative.
Creativity is a key component of well-being. It increases positive mood and psychological health, and is linked to longer lifespan.
Young children are creative by nature; they’re open to experiencing new things without judgement or bias. Unfortunately, many of us were taught that we are either creative or we’re not.
Whether it’s reading that book you’ve been meaning to read, learning to play an instrument or simply taking a walk outside, find one thing each day that will stretch and grow your mind. Creativity fuels your emotional and mental tank, helping you navigate this journey with a full tank.
5. Be realistic.
Cultivate a sense of hope by identifying what’s important to you. People who prioritize their personal values are more likely to be optimistic and less pessimistic.
Optimistic and pessimistic thinking are at opposite ends of the happiness spectrum. The middle is realistic thinking, a mindset that prioritizes reality and helps you understand situations more clearly.
Practice realism by taking two hours each day to do things that make you happy. Whether it’s a favorite hobby, spending time with family and friends, or soaking up nature, find ways to nurture your happiness.
6. Be patient.
Often people who struggle with happiness focus on things they can control, such as their jobs, relationships and money. But when life hands us situations that we can’t change, patience can be the quickest route to a sense of inner peace.
In fact, a study by Fuller Theological Seminary professor Sarah Schnitker found that individuals who are patient tend to have fewer negative emotions like anger, frustration and anxiety. It also helps them to be kinder and more understanding of others, which can lead to increased compassion and generosity.
7. Be grateful.
While it may sound trite to be reminded to “count your blessings,” doing so can actually increase happiness. One study found that participants who wrote about things they were grateful for for 10 weeks felt more optimistic and happy than those who focused on sources of aggravation.
Moreover, gratitude can help you change the way you look at challenges. Instead of seeing them as obstacles that impede happiness, you can choose to view them as opportunities for growth and learning.
Gratitude can also be used as a tool to foster stronger relationships. BetterHelp matches you with a licensed therapist who can help you cultivate gratitude and learn to handle negative emotions.