Happiness Hacks
Do you ever feel you could be happier? Apply ‘Happiness Hacks’: Despite circumstances, there are ways to ‘Get Happy’.
While happiness is not something we can see or accurately measure, we all know the feeling of elation when things are going well, and you are feeling great and life is good.
All of us will however feel a little down from time to time. Some of us feel down A LOT of the time. Of course, life circumstances play a huge role. If you are unwell or you are going through a stressful time, it is impossible to feel jovial and delighted all the time.
But we know that optimism and being in a good mood is associated with fewer health problems and longevity. So, it’s crucial for your current health and future well-being to harness happiness whenever you can.
Read on to discover some practical scientifically-proven lifestyle tips that can boost your mood.
Practical Hacks to boost Happiness
1 Go for a walk outside:
Getting some natural sunlight, spending time in nature and enjoying some physical activity all have proven benefits on mood and energy levels. Being surrounded by plants or under trees has a particular benefit for mood and how you feel:
Forests and trees reduce stress levels and lower blood pressure. The mechanism is still under investigation, but research shows that even looking at images of trees can make you feel calmer and reduce your blood pressure. People who spend more time in forests have lower levels of cortisol (stress hormone) and greater activation of the parasympathetic nerve system which is responsible for feelings of relaxation and tranquility.
Spending time in nature improves mental clarity and focus. The part of the brain responsible for focusing attention is relaxed when we spend time surrounded by trees and natural images. Research shows that children who spend more time in nature suffer less attention fatigue and have better school performance.
Plants also absorb many air pollutants like carbon monoxide, ground-level ozone and even lead. They release oxygen which is vital for optimal functioning of our body cells. The oxygen-rich air under and around trees is cleaner and fresher.
2. Turn up the volume and listen to your favourite song:
Music has the power to bring back happy memories and if you listen to an upbeat song that you can dance to… even better! Physical movement results in release of endorphins, dopamine and serotonin which enhance mood and trigger a sense of well-being.
3. Do something nice for someone else.
Even a small gesture like making a cup of tea for a colleague or preparing a meal for an elderly neighbour, or offering to babysit for a friend so she has some alone time can make you feel good and energized.
4. Hug hug hug!
There is nothing quite like a good hug to make you feel loved and comforted and content. In fact, spending quality time with friends and family (people who uplift your spirit) can even add years to your life.
5. Hydrate.
This is not an obvious one, but dehydration leads to fatigue, brain fog, headaches, constipation and all-round misery. Drink plenty of water during the day and enjoy better physical and mental energy.
6. Dress up!
If you look good… you feel good. And, we all know the mood-boosting effect a heartfelt compliment has… so make it easier for those compliments to come.
7. Smile.
Even if you don’t feel like it. The physical act of smiling activates nerve fibres that communicate with the mood centre in your brain: Smiling literally tells your brain you are happy. So, fake it till you make it. The more you smile, the more others around you will smile too and your world will be a happier place.
Smiling can:
- Reduce pain perception
- Reduce stress
- Improve blood pressure
- Boost immune function
- Improve sleep quality
People who smile more often live healthier and longer lives. Scientists believe this is due to psychological and physical effects of smiling.
Smiling makes you more approachable. People who smile a lot have more active social lives and are more engaged in community activities. Being socially active is associated with longevity. Smiling is contagious. When you smile at someone, you are spreading joy and happiness.
Smiling also has biological effects on your metabolism. When you smile, 3 active compounds are released into your bloodstream: serotonin, endorphins and dopamine. These chemical messengers work in the nervous system and bring about feelings of calm, positivity, and happiness. In fact, a single smile (even if you fake it) has almost the same endorphin-releasing power as 2000 bars of chocolate!
People who have Botox injections to paralyze the muscles that produce frown lines report feeling happier and more optimistic. This is because frowning has opposite physiological effects to smiling. If you physically cannot frown, you will naturally feel happier.
So, smile as often as you can… not only will you make others feel happy, but you will do yourself some good too.
Implement principles of Positive Psychology
Conventional psychology treats mental health problems like depression, anxiety and disorders of thought. Usually, you start by figuring out the source of your distress or dysfunction and then do a lot of work to process and reduce the effects.
Positive psychology takes a different approach. You focus on strengths and good things in your life to optimize how you feel and promote more positive thinking and confidence. Essentially you ‘build what’s strong’ instead of ‘fixing what’s wrong’.
For many people, this approach is more helpful. Often, psychological symptoms will improve more quickly.
Okay, critics argue that you are not developing coping strategies or becoming more resilient by shifting your focus away from your stressors, but if you feel better and more optimistic, perhaps you could tackle those stressors with less difficulty.
Here are 4 practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life:
- 3 Good things: At the end of each day, write down 3 good things that happened to you. This exercise makes you reflect on the positive things that happened in your day and promotes gratitude. We know that gratitude is associated with less depression, anxiety and but also longevity.
- Share good news: If something good has happened to you (even if it’s something small), share this with people close to you. If you spread good news and joy, it will reflect back on you.
- ‘Satisfice’: The word ‘satisfice’ comes from ‘satisfaction’ and ‘suffice’. Most of us seek perfection in what we do, which causes stress. Using the principle of ‘satisfice’, you complete your tasks to a satisfactory level but not to perfection. You will see that you can be more productive, and it will become easier to accept good (if not perfect) results.
- Focus on strengths: Most of us are conditioned to work on our weaknesses. If my handwriting is untidy, the natural assumption is that I should spend time and effort correcting it, but ultimately neat handwriting will not change my effectiveness in my job or life.
Focusing time and effort on strengths rather than shortcomings brings far greater reward. If you have a natural talent and passion for something, then spend more time doing that. It will make you happy and you will feel more accomplished because the outcome will be far more meaningful to you.
Food for your mood
Did you know that most of your serotonin is made outside your brain? Indeed, 95% of the neurotransmitter that makes you happy and calm, is manufactured in your gut.
Your microbiome, which comprises billions of good bacteria not only aids digestion and absorption of nutrients, but also makes neurotransmitters and hormones, forms a barrier against toxins, and activates nerve pathways within the gastrointestinal tract that interacts directly with your central nervous system.
Research shows that people with healthy levels of good bacteria suffer less depression and anxiety.
Many foods also contain specific nutrients that have direct effects on neurotransmitters and nerve signaling. This means you can eat (or drink) your way to a better mood.
Here are some foods and drinks you can reach for to turn your frown upside down:
- Dark chocolate
Dark chocolate is considered a superfood. It contains a number of flavonoids which combat inflammation, improve blood circulation to your brain and have positive effects on mood.
Not only does eating chocolate offer a pleasurable ‘hedonistic’ experience because of the flavour and texture, it also triggers a cascade of chemical messengers in your brain that act in a similar fashion to cannabinoids. Eating dark chocolate is scientifically proven to make you feel happy and relaxed.
The good fats in dark chocolate outweigh the sugar content so you are unlikely to experience a ‘sugar rush’ followed by a crash as long as you stick to chocolate that contains more than 70% cocoa solids.
- Bananas
This tasty tropical fruit contains high levels of vitamin B6 which is used in the nervous system to make serotonin and dopamine. Bananas contain quite a lot of sugar, but because the sugar is accompanied by fibre… it is released slowly into your bloodstream. This fibre also acts as a prebiotic: it encourages growth and health of good bacteria in your gut, and you know that’s great for your mood.
- Berries
Blueberries and blackberries contain a pigment which has powerful anti-depressant effects. All berries are packed with antioxidants that fight inflammation and oxidative stress. Less inflammation equals better blood circulation to the brain, and better energy-release in all your cells. If fresh berries are difficult to find in your area, eat frozen berries – they have the same (if not better) nutritional value.
- Fatty fish
Certain types of fish like salmon, tuna, mackerel, sardines and herring contain omega-3 fatty acids, which are essential for optimal nerve health. People who have a higher intake of omega-3’s suffer less anxiety and depression. Scientists believe this is because omega-3’s facilitate optimal communication between nerve cells, keep nerve cell membranes in top working order and have a role to play in brain development. Eat fatty fish 2-3 times a week to get your dose of mood-boosting omega-3’s!
- Lentils, beans and pulses
All dried beans, lentils and pulses are bursting with beneficial nutrients:
B-vitamins are excellent for production of serotonin, GABA (a calming neurotransmitter) and dopamine. The fibre in pulses is fantastic for blood sugar regulation, and for keeping your microbiome in optimal balance. Multiple minerals (like magnesium, zinc and selenium) in beans and lentils are needed to keep nerve cells firing optimally.
- Avocado
This superfood is a wonderful source of healthy fat, particularly omega-3 fatty acids. Avocado offers a whopping dose of folate, a B-vitamin which is essential to healthy brain function. Folate deficiency is associated with anxiety disorders. Avo’s are also packed with fibre which is great for blood glucose control, and excellent for gut health. Adding avo to your smoothie, salad or sandwich will make you feel fuller for longer, and bolster optimism.
- Nuts and seeds
Peanuts, almonds, walnuts, cashew nuts, sesame seeds, pumpkin seeds and sunflower seeds provide good amounts of 5-HTP (tryptophan) which your body uses to manufacture serotonin.
Almonds, pines nuts and Brazil nuts are amazing sources of zinc and selenium which reduce mood swings, anxiety and symptoms of depression.
- Fermented foods and drinks
Foods and drinks that have undergone a natural fermentation process are generally high in good bacteria which support the health and diversity of your microbiome. Yoghurt, sauerkraut, kefir, kombucha, artisanal vinegars and kimchi are good examples. Unfortunately, commercially brewed beer has not been shown to have a positive effect on gut bacteria, although we know that having a cold beer at the end of a tough week makes many people happy.
- Coffee
It might surprise you, but both caffeinated and de-caffeinated coffee have been shown to improve mood. Naturally, the caffeine in caffeinated coffee increases alertness and concentration, but there are other phenols in coffee that work independently to caffeine which have mood-boosting effects.
There are practical (and sometimes pretty easy) ways to improve your level of happiness without spending hours on the psychologists couch! I have 2 favourite Happiness Hacks: Smiling and dancing.
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