As an emotion, happiness is fickle. It can feel great for weeks and then disappear in an instant. Happiness is also a broad term that can mean different things to different people.
While the APA defines happiness as feelings like joy, gladness, and satisfaction, researchers have found that other emotions can also be sources of happiness.
1. Do something you love
The idea of “do what you love” is a common refrain, but it can be misleading. For example, if you love coding but your job makes you miserable and leaves you feeling like a failure, maybe it’s time to find something else.
Research shows that spending around two hours a day on activities you enjoy (even if they aren’t your passion) is associated with greater happiness. Whether it’s cooking, reading or walking, try to make some time for these things.
It’s also important to surround yourself with happy people. Studies show that the happiness of people around you can spread to you, boosting your own wellbeing. So, if possible, spend more time with friends and family. Also, try giving back. Generosity has been shown to impact happiness on a neural level.
2. Take care of your mental health
We’ve all heard the advice on airplanes: Put your own oxygen mask on before helping others. This is especially true for our mental health. We can’t be the best version of ourselves, and care for those around us, if we aren’t feeling happy and healthy.
Some ways to take care of your mental health include avoiding drugs and alcohol, partaking in activities that make you happy, getting enough sleep and taking time to reflect. You can also practice gratitude, try to think positively and challenge unhelpful thoughts. Lastly, spend time with people in person (face to face phone calls count too) – research shows this is the best way to boost your mood. Try meeting friends for coffee or a picnic, as well as going for a walk in nature to get some Vitamin D.
3. Spend time with family
Family members provide an emotional support system that can help individuals through life’s challenges. They offer a safe space to share fears and worries, and they can also celebrate accomplishments and joys. This can promote a sense of happiness, security, and fulfillment.
Spending time with your family can rejuvenate the mind, body, and soul. It can also improve mental health by decreasing depression, anxiety, and stress.
One of the best ways to do this is to make it a priority. This could mean scheduling weekly family dinners or taking turns hosting on the weekends. It could also include going on family walks or doing fun activities like board games or cooking together. It’s important to find a way that works for your family’s schedule and preferences.
4. Be kind to yourself
Being kind to yourself can include a wide variety of activities. It may involve identifying negative self-talk and finding ways to counter it, like thinking of times you’ve been there for a friend or reminding yourself of what lights you up.
It may also include taking good care of yourself, such as getting enough sleep and eating healthy. And it may mean honoring your dreams and goals, instead of downplaying them or allowing yourself to get discouraged when you don’t reach them.
Finally, it means cultivating your inner advocate. That’s the voice that speaks up for you when your critic is going off on a rampage. It’s a lot harder to be critical of someone who wants the best for you. So, when your inner advocate is speaking, listen to her.
5. Take care of your physical health
When you’re in good physical health, you can tackle life with more energy and less stress. Healthy habits like regularly moving your body, fueling it with a balanced diet, getting enough sleep and prioritizing hydration all contribute to your physical health. Intense physical exercise also releases the brain’s feel-good chemicals and helps reduce anxiety, depression and improve mental focus.
Click the icons to find out more about these categories and flip each card for a checklist on how to make positive improvements in each area. Remember that every journey towards better health starts with a single step! Start today! And don’t forget to celebrate your progress along the way.