Researchers who study happiness often divide the concept into two categories: hedonia and eudaimonia. Emotions like joy and pleasure are part of it, but so is a sense of fulfillment and contentment.
Cultivating strong social support and seeking new experiences are both good strategies for building happiness. Happier people also seem to have better health.
Meditation
The happiness-boosting power of meditation is now scientifically proven. It unlocks the happiness inside you that’s often buried beneath a million thoughts, emotions and stressors.
It increases nitric oxide, which causes your blood vessels to relax, lowers your blood pressure and reduces the use of muscle and shoulder joints to breathe, thus decreasing your overall stress level. It also improves your ability to deal with tough life curveballs and boosts empathy for others, both of which can enhance happiness.
It can increase your immune system, making you more resistant to colds and other infections. It’s been shown to be just as effective at treating depression for some people as antidepressants. Medical professionals are increasingly prescribing mindfulness meditation to their patients. In one study, researchers scanned the brains of experienced meditators and found that they had a larger caudate nucleus – a brain region that regulates motivation and emotion. Longitudinal studies have also demonstrated that meditators sleep better and have a greater sense of well-being.
Exercise
Many people try to boost happiness by binging on ice cream, logging hours in front of the TV or increasing their use of tobacco, alcohol and drugs (both legal and illegal). These behaviors are often rooted in an instinctual desire to take our minds off our problems, change our brain chemistry a bit, and temporarily relieve stress. However, these go-to strategies can actually decrease happiness in the long run.
Exercise can increase feelings of happiness and reduce anxiety by releasing natural chemicals like serotonin, dopamine, endocannabinoids, brain-derived neurotrophic factor, and endorphins. It also decreases the levels of adrenaline and cortisol, which can lead to a “fight or flight” response. Some examples of happiness-boosting exercises include walking, hiking, dancing, cycling, swimming and yoga. The latter is particularly helpful, because it provides stability boosting movements, requires little or no equipment and offers many poses that create a spiritual and emotional release.
Healthy Eating
Healthy eating is not only good for your body but also boosts happiness. Studies have shown that people are generally happier when they eat more fruits, vegetables and whole grains.
Eating more of these foods helps to balance blood sugar levels and prevents mood swings. They also provide nutrients that help with mental health like Omega-3 fatty acids, B vitamins and magnesium.
Additionally, dietary changes can reduce inflammation and depression, as well as increase energy and satiety. Adding in lean protein (eggs, skinless chicken breast, tofu, beans), unsweetened yogurt (rich in probiotic lactobacillus), leafy greens and healthy fats can improve happiness.
Interestingly, the study found that experience of happiness while eating increased with both snacks and meals. This is a bit of a surprise because it was expected that a meal would have more of an impact on happiness than a snack. Nevertheless, stereotypical “unhealthy” food choices, such as sweets, did not have the stronger hedonic effects expected when compared with healthier options such as fruit and vegetables.