A full tank of happiness is an inner state that we can cultivate. It provides us with peace and balance, benefits physical and mental health, promotes career success and social connections.
Many people believe that happiness is a necessary goal in life, even putting the pursuit of it on par with life and liberty in the United States Declaration of Independence.
1. Be grateful.
Research shows that people who regularly feel grateful are more happy, less stressed, and more satisfied with their lives. Focus on people rather than things, and be specific — writing a gratitude letter or mentally thanking someone can have more impact.
Consider how many things you’re thankful for that don’t cost a dime. Gratitude can help you see that nearly every day is a good one.
2. Take care of yourself.
A lack of physical or emotional well-being can be a major barrier to happiness. Making sure you are incorporating exercise, eating healthy, getting enough sleep, and connecting with others can help.
If you’re always one step away from feeling satisfied, it may be time to see a therapist or counselor. Unaddressed trauma in the past can also cause persistent sadness. Working with a professional can help you process these emotions in a healthy way.
3. Practice self-care.
Self-care activities differ from person to person, but most satisfy one or more of the national Substance Abuse and Mental Health Services Administration’s eight dimensions of wellness. Examples include social, spiritual, and physical well-being.
Nurturing friendships, family, and a community have been shown in multiple studies to boost happiness. It’s also a good idea to seek out emotional support, whether through friends or local hotlines.
4. Make time for yourself.
It can be easy to think that making time for yourself is selfish. However, having enough alone time can help you recharge your batteries and be more productive throughout the week.
Work on making your downtime a habit by building it into your daily routine. This will make it easier to stick with and more likely to happen. Make time for things that lift you up or ignite your passions.
5. Practice gratitude.
Research shows that being grateful can increase desired emotions and decrease more challenging ones. Some of the most popular gratitude exercises include writing in a journal or saying thank-you.
One study showed that people who had a week to write and deliver letters of gratitude to someone they had never thanked exhibited large increases in happiness.
Some experts recommend experimenting with different ways to express gratitude in order to find what feels best for you.
6. Make time for others.
If someone is wasting your time by complaining or gossiping, it can be draining and exhausting. Surround yourself with people who value your time and are respectful of it.
Prioritize the important relationships in your life and make sure to connect with them regularly. Research shows that giving your time to others increases feelings of having more time. It’s a win-win!
7. Take a break.
Happiness can help you be more resilient in the face of stress. It increases your ability to trust and exhibit caregiving behaviors that decrease stress hormones and boost immune system functioning.
Start noticing what activities and situations drain your happiness tank and try to lessen the frequency of these events. Make it a habit to take a break! Whether it be a vacation or simply changing up your work routine.
9. Meditate.
Meditation is a form of attention training that can help you become more present, deal with stress and find peace. Try incorporating it into your daily routine.
Make time for it every day, even if you are uncomfortable at first. Think of it as practicing a skill: just like riding a bike or driving a car, you need to practice.
Concentration supports mindfulness, but not if it is a striving effort.