Why not try these science-backed tips to increase happiness in your life?
Some people are born to be happier than others.
But, regardless of whether you’re someone who sings in the shower, dances in the rain, or a more gloomy person, happiness isn’t just something that happens to us.
We can all change our habits to bring more of it into our lives.
Here are our top tips for a happier year.
Embrace friendship as you age.
Friendship brings benefits to people of all ages, but in old age, it can become an especially important source of happiness. While older adults often reduce their social circle to prioritize time with those they know well, research shows that it’s a good idea to stay open to new friendships, as they offer benefits somewhat different from our family relationships, which can be based on obligation. As voluntary and non-mandatory relationships that can start or end at any time, friendships tend to be more enjoyable and less stressful, according to Telegrafi.
Although older adults may face a number of obstacles that make it difficult to meet new people, in some respects, it should be easier for us to form friendships: our personalities mature, we gain more social skills, our outlook becomes more focused on joy, and we tend to become more likable.
And the effort to maintain quality friendships as we age is worth it, as the benefits extend beyond psychological well-being – it also improves our cognitive functioning and physical health. In fact, research consistently suggests that friendships are just as important as family ties in predicting well-being in later life and old age.
And if you’re someone who finds it difficult to make friends – sharing a memorable moment, such as the total solar eclipse that passed over North America last year, is a way to help you feel closer to the people around you, while also inspiring some positive emotions along the way.
Practice “shared joy.”
“Empathy is a foundation of true friendship. Derived from Latin, meaning ‘sharing pain,’ it helps us build strong connections when our friends need help.
However, there is a contrary state that is relatively unknown but just as important – ‘shared joy,’ as David Robson writes for the BBC.
Meaning ‘sharing happiness,’ it is an undervalued aspect of good relationships and may be just as important as empathy in maintaining friendships, studies suggest.
Enthusiastically supporting a friend’s good news – and asking questions about it – is the foundation of being a good friend. If you respond too passively – or actively downplay your friend’s success – you risk damaging the relationship.”
It’s almost a cliché to say that doing something for someone else makes you feel better than rewarding yourself, but the more we learn about altruism, the more it seems to be true.
In fact, studies have found that volunteering can help with even more serious conditions like chronic pain and depression.
For example, a 2002 study found that volunteers assigned to help others struggling with chronic pain saw a reduction in the intensity of their own pain while volunteering.
Other studies have shown that caring for animals can improve our health, and caring for houseplants can help us thrive, especially in old age.
Some healthcare providers are now even describing volunteering as a particularly effective form of ‘social prescription’: prescriptions that connect people with resources and community activities.
Sending people to anything from art classes to cycling groups, and helping them with food and heating bills, are all increasingly proven interventions for health, which can also reduce the pressure on healthcare services.
Connect with your ancestors.
There is another way in which the past can help you in the present. Research suggests that engaging with our heritage can have profound psychological benefits.
Family stories of overcoming difficulties, for example, can be empowering when passed down to younger generations.
Susan M. Moore, a retired professor of psychology at Swinburne University of Technology in Melbourne, has found that people who know more about their family history have higher levels of satisfaction and well-being.
Engaging in family tree research can help you feel more in control of your life, also bringing a deeper understanding of your place in the world.
It can also give you an affirming sense of perspective and gratitude – knowing that your life today is made possible by the efforts and resilience of your ancestors in the name of those who come after them.
“Counting your blessings” is an old piece of advice, but it supports a simple and well-proven intervention.
It turns out that writing down three good things that have happened to us can help improve our mood.
Whether it’s a life-changing event, such as passing an important exam or the birth of a child, or something that seems insignificant, like a chance meeting with an old friend or enjoying a beautiful light in the evening while walking – an increasing number of studies suggest that this can improve our well-being.
Looking forward to fun activities.
There’s nothing like a scenic drive – the wind in your hair, music on the stereo, and the freedom of the open road ahead. Well, now even mice can enjoy a piece of this automotive paradise, as researchers at the University of Richmond, Virginia, taught their furry, snout-wiggling subjects to drive small Perspex vehicles in the lab.
The mice quickly mastered this new skill and soon began enthusiastically hopping into the cars, ready for their next trip. Over time, the researchers noticed some mice making small jumps out of excitement, as if they were relishing the anticipation of pleasure.
This led to an entirely new direction in research. Could the expectation of fun be as rewarding as the activity itself?
In another experiment, scientists trained some mice to wait for rewards, while others received them immediately. Later, they evaluated the mice for optimism and found that those trained to wait for rewards were more optimistic.
The researchers speculated that this might work for people too – by regularly anticipating enjoyable activities or events, we may reprogram our brains to be more optimistic.
Do nothing.
If you’ve made it this far on the list, this may come as a surprise. But research suggests that excessive worrying about being happy could actually be an obstacle to feeling it.
Experiments that encouraged people to desire greater happiness – perhaps by reading about ways to be happy – before watching an exciting movie ended up with them feeling more disappointed than joyful.
The theory is that by raising their expectations, reading about and stressing the importance of happiness can make people feel frustrated.
You may have experienced this yourself during a big event or celebration you eagerly awaited, only to find it didn’t live up to those expectations.
Iris Mauss, a psychologist at the University of California, Berkeley, has also shown that the desire for and pursuit of happiness can increase feelings of loneliness and disconnection. She recommends adopting a more stoic attitude and embracing life’s ups and downs more.
Don’t drink too much caffeine.
During the cold and dark days of winter, a cup of coffee can give your brain and body the much-needed boost. The consumption of caffeine can make us feel more alert because it is quickly absorbed into the bloodstream, where it competes with adenosine, a chemical that makes us feel tired.
Research shows that there are many health benefits associated with caffeine consumption, including a lower risk of certain types of cancer, heart disease, and Type 2 diabetes, as well as improved physical performance and protection against depression.
However, timing is key when it comes to caffeine, as it may take some time to start its effect and a long time to be eliminated from the body.
Scientists recommend consuming your last dose of caffeine eight hours and 48 minutes before going to bed. Also, we shouldn’t consume too much caffeine – no more than 400 mg or about two to three cups of coffee, depending on its strength – to avoid disrupted sleep, headaches, nausea, and anxiety.
Enjoy nature as a positive effect on the mind and body
We often seek intervention only after we feel stressed or exhausted – or when anxiety hits, we may feel overwhelmed in searching for a solution, but it’s clear that there are ways to help prevent reaching that state. Although awareness is not part of our daily routine, having it in our “toolbox” is undoubtedly soothing if we ever need it.
Among the steps mentioned, the one we should turn to is benefiting from nature. It is well known how beneficial nature can be for our mental health, but even when we are confined at home, studies have shown that enjoying nature virtually still has an incredibly positive effect.
Nature has a positive effect on the mind and body, but it is often underestimated as a simple method to stay calm, which is why I consider its virtual power such a powerful tool.
For instance, watching wildlife footage can have a soothing effect. Other research has revealed that access to a marine environment through virtual reality improved the mood of participants.
The same applies to viewing natural landscapes on a computer or phone screen. And, while virtual nature should not replace real nature, it is reassuring to know that giving our minds a regular break, even virtually, can work wonders.
CREATED by:
“KORÇA BOOM”
