Buzz
As the holiday season approaches and the new year draws near, many of us experience mixed emotions. For some, it’s a time filled with missing loved ones, while others may struggle with mental health challenges that hinder their ability to feel joy. This year, let’s take a closer look at 10 scientifically proven methods to help us become happier and less stressed individuals. Now that’s a New Year’s resolution worth making.
10. Give It a Try
Anyone who has experienced deep sadness knows the frustration of being told to simply 'try harder.' This advice can feel especially invalidating when it comes from someone who doesn't fully understand what you're going through. It's never helpful to tell someone to 'get over it' when they can't shake the sadness. Whether someone is dealing with clinical depression or mourning the loss of a beloved pet, there are many reasons why it can be hard to overcome such emotions. Dismissing their feelings won't make anyone feel better. While moving on may not always be an option, focusing on your own emotional well-being and making an effort to feel happier can, in fact, boost your mood.
Two researchers from Knox College and the University of Missouri found that simply trying to be happier can enhance your sense of well-being. In the first of two studies, participants were instructed to listen to uplifting music. One group was encouraged to actively try to feel happy while listening, while the other group was told to merely listen. The group that tried to feel happier reported feeling significantly more positive after the experiment.
In the second study, which spanned two weeks, one group was asked to simply listen to and focus on cheerful music, while another group was encouraged to not only listen to the music but also concentrate on improving their mood. Those who focused on their happiness reported the greatest increase in positivity after the study concluded. The researchers concluded that focusing on your happiness leads to happier outcomes.
9. Disconnect
In today’s tech-centric world, people spend more time than ever engaging with their devices. Research from the University of Gothenburg in Sweden revealed that constant use of electronic gadgets can contribute to both physical and mental health issues, including stress, depression, and sleep problems. The problem wasn’t just screen time—stress often resulted from the constant expectation to be reachable. Many people reported feeling guilty for not replying immediately to texts or calls.
Adults aren’t the only ones facing the negative effects of constant screen time. Children too are at risk for anxiety and depression when they spend too much time watching TV, playing on the computer, or looking at their parents' cell phones. These mental health concerns are most noticeable when children spend over four hours on these devices, though the effects can begin to show after just two hours of screen time.
The solution? Unplug every day. It’s crucial to intentionally disconnect from a life that’s always plugged into technology, whether it’s taking ten minutes to stretch or designating times to avoid screens. Meal times, for instance, are often a great opportunity to unplug. Taking breaks from social media, replying to texts right away, and responding to emails can lead to significant health benefits. Unplugging can improve sleep, boost productivity, and elevate self-esteem.
8. Get Outside
While we all know that excessive sun exposure can harm your health, from sunburns to skin cancer and immune system damage, the fear of UV rays combined with increased screen time has driven many people indoors. Instead of following guidelines to avoid sun exposure during peak UV hours, we’re avoiding sunlight altogether. We’ve already discussed the downsides of too much technology, but what about the dangers of staying indoors all day?
The World Health Organization has pointed out that a lack of sunlight may contribute to more health problems than excessive exposure. Many of the body’s health benefits stem from the production of vitamin D, which is generated by our skin when exposed to UVB radiation. A deficiency in vitamin D is linked to a range of mental and physical issues, and studies suggest that vitamin D supplements cannot fully replace the benefits of natural sunlight. Just 10-15 minutes of direct sunlight, without sunglasses, can offer notable health improvements.
Researchers from the University of Edinburgh agree that the benefits of spending time in the sun may outweigh the risks. Exposure to sunlight triggers the release of nitric oxide into the bloodstream, which helps lower blood pressure—a benefit that reduces the risk of heart disease and may extend life. Additionally, connecting with nature has been shown to improve mood and reduce stress.
7. Practice Meditation
Meditation requires focus, but its rewards are significant. Although meditation has existed for centuries, its benefits weren’t fully recognized in Western cultures until relatively recently. Early studies in the West revealed meditation’s potential to treat physical ailments like migraines and even diabetes. However, researchers also discovered an emotional benefit—meditation, particularly focused meditation, helped reduce negative emotions. Each person has an emotional baseline from which they experience both positive and negative feelings. This baseline can be altered through consistent meditation practice, with noticeable changes often occurring after just two months. Additionally, meditation can make people kinder and improve immune system functioning.
Meditation may not offer quick fixes, but it is one of the most powerful long-term methods to boost happiness. Not only does it make happiness easier to attain, but it can also change your genetic makeup. A study involving two groups of participants was conducted to explore the impact of meditation at a molecular level. One group was asked to spend a day simply relaxing, while the other group, made up of experienced meditators, was instructed to practice mindful meditation throughout the day.
The results were extraordinary. Initially, there were no notable differences between the groups in the specific genes being examined. However, the experienced meditators exhibited significant molecular changes, including a reduction in inflammatory gene expression. Meditation has the potential to not only improve happiness and health but also make alterations at the genetic level.
6. Spend Money (On Others)
'Tis the season for giving, and if you carry this mindset year-round, you're likely to experience greater happiness than those who don't practice generosity. Research from the University of British Columbia and Harvard University reveals that money can indeed buy happiness, but only when spent on others. The studies showed that people in households earning less than $50,000 were less happy than those earning between $50,000 and $75,000. However, the most significant factor in happiness was not income, but the act of giving. Money can influence happiness, but only if used wisely.
Happiness isn't solely tied to money—engaging in daily acts of kindness and altruism can boost your happiness and overall life satisfaction. A study published in *The Journal of Social Psychology* tested three different groups. Each day for 10 days, one group was assigned to do one act of kindness, another group was encouraged to try something new, and the third group went about their normal routine. The first two groups reported *higher levels of happiness* after the 10-day experiment, suggesting that both new experiences and acts of giving can significantly enhance life satisfaction.
5. Smile With Intention
Before you dismiss the idea of a forced smile, consider the research behind it. Smiling is not merely a reaction to feeling happy; it can actually contribute to making us happy. Our facial expressions influence our emotional states, and for many, it’s easier to control our facial muscles than our thoughts. This concept is known as the 'facial feedback hypothesis,' and it has been the subject of many studies examining its validity.
Researchers from the University of Cardiff in Wales investigated individuals who had Botox injections and experienced difficulty frowning due to paralyzed facial muscles. Those who had trouble frowning reported higher levels of joy than those who were able to frown freely, regardless of their self-confidence levels. The researchers highlight this as evidence of the mind-body connection when it comes to happiness—just as frowning can make us feel sadder, smiling can make us feel happier.
This works because the muscles in your face send direct feedback to your brain. When you smile, the combination of muscles involved is linked to happiness, and your brain receives those signals. This encourages positive emotions as your brain recognizes that smiling is associated with joy. If your smile is wide, you’ll be engaging your *orbicularis oculi*, the muscle at the corners of your eyes. When this muscle is activated, your brain becomes even more convinced that you’re experiencing happiness, as this muscle is only used during genuine smiles.
It’s important to note that suppressing negative emotions hasn’t been shown to improve long-term happiness, and emotional suppression can have adverse effects in other areas of life. While expressing negative emotions is essential, forcing a smile can help lift your mood when you're feeling down.
4. Go With The Flow
We all know the expression 'Time flies when you're having fun.' Scientists have coined a term for the sensation of losing track of time while deeply engaged in an activity: 'flow.' Flow occurs when we are fully absorbed and focused on a task that we perform well but still presents a challenge. What sets flow apart from ordinary happiness is that it is an active experience you create, not one that comes from external factors.
The activities that generate flow vary from person to person because each individual has their own unique set of skills and preferences. For example, an endurance athlete might experience flow while biking at high speeds, while an artist might enter a flow state while painting a sunset. Given that you can experience flow in nearly any activity, why don’t people experience it all the time?
Flow isn’t created by the activity itself, but by the circumstances surrounding it and how you perceive the task. Whether you’re mowing the lawn or skydiving, the activity must meet three criteria: it should feel like a choice, it must be enjoyable, and it should challenge you enough to require skill, but not be so difficult that it’s overwhelming. One of the most interesting aspects of flow is that, during the experience, you feel a lack of emotion. When you’re in flow, you lose yourself in the moment, and it’s only afterward that you realize the joy of the experience.
This explains why some of the most common regrets at the end of life involve not living authentically and working too hard. When you love your job, it’s the flow state that brings you happiness, making the work feel effortless. Even if you're surrounded by people you don’t like, finding flow in your work increases your chances of happiness. Don’t stress if your dream job is still out of reach—by shifting your mindset, you can create flow in any job. Cutting corners may make the work seem easier, but it reduces your chances of feeling successful or experiencing flow. The key lies in finding purpose in whatever you do, whether at work or in your personal life.
3. Don’t Make It Your Goal to Be Happy
Although forcing a smile or trying to feel happy when you're down can improve your mood, striving to be happy shouldn't be your ultimate goal. Happiness is a fleeting emotion, not a permanent state or an endpoint that you can achieve and claim to have reached.
Understanding that happiness is just one part of life and focusing on reducing negative emotions by training both your mind and body is a more attainable goal. Researchers from the University of Denver have examined how aiming for happiness affects our emotional well-being. Their findings revealed that people who were not stressed but placed high value on happiness were actually less happy than those who didn’t prioritize it as much.
The research shows that individuals who valued happiness more set higher expectations for themselves, making it easier to feel disappointed. Another reason could be that too much focus on your own happiness can lead to selfish behavior, which prevents opportunities to share joy with others. Experts recommend setting short-term goals centered around activities rather than emotions, like committing to a successful meditation session, treating your sister to lunch, or taking a daily walk. These smaller, more achievable goals tend to bring more joy naturally.
2. Exercise
Exercise has long been associated with improved mood and overall happiness, with health professionals praising the benefits of regular physical activity. The surge of endorphins from a good workout gives you an instant boost, but what about lasting happiness? Can consistent exercise contribute to long-term joy beyond the initial rush?
In 2013, Canadian researchers discovered that those who were less physically active were twice as likely to be unhappy compared to their more active counterparts. In a similar study by Penn State University, participants who engaged in more physical activity reported higher levels of enjoyment than those who led a more sedentary lifestyle. Moreover, growing scientific evidence suggests that exercise may be more effective than antidepressants in treating depression. It even produces a marijuana-like high, thanks to endocannabinoids, chemicals released by the brain during physical exertion. These substances alleviate pain, stress, and anxiety. So, the next time you need a mood boost, lace up your running shoes and experience the runner's high.
1. Reach Out And Touch Someone
This study affirms the wealth of research indicating that touch is a powerful healer, and that lack of intimacy can have harmful effects. Touch provides numerous benefits, such as boosting the immune system and reducing anxiety. From birth, touch is a fundamental yet often underestimated human need. Children who lack sufficient nurturing in infancy are much more likely to face social, emotional, and behavioral challenges. When deprived of physical touch, two crucial bonding hormones, oxytocin and vasopressin, are not released, which can have enduring consequences for a person's life.
The positive effects of touch don’t fade as we age. Oxytocin, the bonding hormone, continues to be released throughout our lives when we hug our friends and family. This helps strengthen our social connections and lowers cortisol, the stress hormone, ultimately reducing anxiety. Simple acts like holding hands can produce similar benefits. Even cuddling with your pet can offer significant rewards. Snuggling with your furry companion can reduce pain, boost your immune system, and contribute to long-lasting happiness.
