A full tank of happiness is good for you and others around you. It improves your health, boosts your work performance and fosters close relationships.
Happiness is a new focus for psychology and the field of behavioural economics. Previously, the emphasis was on pathology and reducing negative mental states.
1. Fill Your Tank
Whether it’s a long work day or gearing up for a big launch, sometimes we just feel drained. That’s why it’s important to assess how full your tank is and proactively take steps to fill it up.
For example, if you’re low on endorphins (that chemical that gives you a natural high) you can try things like a short meditation or a walk in nature to get some fresh air. This will help your body naturally reduce the stress hormones that can drain your happiness.
And if you’re low on cognitive energy, it may be time to look for ways to stretch and grow your mind. This could mean taking on a new challenge or even trying to learn a language. This will fill your cognitive tank so you can think clearly and make healthy decisions. It will also give you a sense of purpose and increase your resilience to the challenges of life. Just like a car, your brain and body need fuel to run efficiently!
2. Fill Your Heart
When you say, “my heart is full,” it often reflects deep happiness like finding love, getting a new job, or watching a child grow up. It’s also true that joy can be experienced in small, simple ways as well.
Cultivating a positive attitude toward yourself and others is a powerful way to experience joy. You can do this by focusing on the things that make you happy and actively connecting with those activities and people regularly.
Physical activity is another powerful joy-inducing practice. It can be as simple as a walk around the block or as vigorous as a sweat-inducing workout. The point is to do it consistently so that it becomes a part of your daily routine.
Showing and telling your loved ones how much you care for them is a powerful joy-inducing action. Studies show that acts of kindness activate areas in the brain associated with satisfaction and social connection.
3. Fill Your Soul
The soul craves both personal and spiritual growth. You can feed it in a variety of ways. It may love time in nature, beauty, gratitude, music, learning and connection with others. Listen to your inner guide and do what makes your heart sing.
Happiness is an elixir for your soul, and you deserve it. It’s easy to forget that in the hustle and bustle of life. Choosing unhappiness as a way of life can actually remove happiness from your life. Especially when you choose to be unhappy to punish someone or prove a point, you are taking away one of your primary soul nutrients.
Make it a point to flood your soul with happiness. You don’t need to be happy all the time, but find something you love and lose yourself in it. Laughter, exercise, a good book and even gratitude are all proven happiness boosters. Try any of them for two weeks and you will see a boost in your mood.
4. Fill Your Mind
When you have a full tank of happiness, you can see the good in life and appreciate it. Happiness doesn’t mean ignoring the tough times, but it does help you keep them in perspective.
Practicing mindfulness meditation has been shown to lower stress and anxiety. It also promotes a moment-to-moment, sensory approach to life, which can help you focus on the positive aspects of your day.
Try writing for 20 minutes every day about an intensely positive experience. It’s an effective way to boost happiness by triggering brain chemicals that produce oxytocin, serotonin and dopamine.
Lastly, a powerful technique that works well for many people is converting negative thoughts to positive ones by adding an adjective like “but” to the end of each sentence. This method requires practice, but it will eventually become automatic. For example, if you think something like, “I’m so fat,” then add “but” to the end of that thought and replace the original word with something more positive, such as, “I love my body.” Then, visualize those new words and imagine them soaking into your brain.