When it comes to happiness, it’s a hard concept to pin down. Research shows that happiness is tied to many different aspects of life.
Psychologists have found that there are three basic components to happiness: pleasure, meaning and engagement. This is often referred to as subjective well being (SWB). Research also suggests that prioritizing personal relationships and focusing on gratitude can boost happiness.
1. Invest in yourself
Investing in yourself is one of the most important things you can do. Whether this means taking care of your body by eating right and exercising regularly, or investing in your mental health through reading or writing in a journal.
Setting goals and planning how you’re going to accomplish them is also a form of self-investment. It’s like deciding on your destination and determining the route you’ll take to get there. All productive people plan their work and monitor their progress, ensuring that they’re moving closer to their desired outcome.
Trying new things and expanding your perspective is another great way to invest in yourself. Getting involved in an activity that will challenge you and take you out of your comfort zone is always beneficial, whether it’s learning a new language or travelling to a foreign country. This will give you a much broader understanding of the world, as well as helping you to see solutions and opportunities more clearly.
2. Disconnect from technology
Whether you’re texting your bestie or binge-watching your favorite TV show, technology has a way of distracting us from our own lives. But disconnecting from our digital devices can actually boost happiness.
Reduces Feelings of Loneliness
Constantly looking down at your phone or checking social media can make you miss out on the real world. Turning off the screen allows you to build connections with people in person and savor each moment.
Studies have shown that unplugging from technology before bed can help you sleep better, so you can wake up rested. Plus, if you stop checking your phone while you’re at the park or grocery store, you might notice that you’re more engaged in the environment around you. You’ll also be more mindful of the people you’re with – instead of comparing yourself to your ex or friends on social media, you can focus on being in the present. And you may even learn to love the real world a little more.
3. Get outside
If you’re spending most of your time indoors, it’s no surprise that you might feel less than happy. But a little bit of the great outdoors can make a big difference to your mood, and even your physical health.
Exposure to natural light raises oxygen levels in the brain, and this can trigger a release of serotonin, which improves mood and boosts self-esteem. Being outside can also reduce the amount of cortisol in your body, and it increases the production of white blood cells that fight infection and disease.
Getting outdoors also promotes community and social connections, which is another key to happiness. Whether you’re walking through the park with friends or simply sitting on your porch, nature can be a great place to connect with others.
4. Breathe
You may already know that taking a deep breath can help calm your nerves and increase your happiness. The Art of Living Retreat Center (the OGs in this field) has developed a set of breathing techniques called Sudarshan Kriya, which have been scientifically proven to relieve stress at its deepest levels, reduce anxiety and PTSD, sharpen focus, improve sleep quality, enhance immunity, and boost cardiovascular and respiratory health.
James Nestor, a bestselling science writer, came to this conclusion after 10 years of study: “We are the worst breathers in the animal kingdom.” He shared his research with Exeter students at assembly and during a Q+A over lunch.
He recommends trying alternate nostril breathing, which he says can calm the mind in just minutes and reduce symptoms of depression and anxiety. It signals your brain to stop the ‘fight or flight’ response and activates your parasympathetic nervous system, causing your heart rate to slow down and oxygenating your brain cells to induce a feeling of calm.