Subscriber Account active since. There are a number of small things you can do that will make a big impact on your overall well-being, according to psychologists. That might be reading an adventure story, keeping a gratitude journal or even gazing up at the stars on a clear night.
Here are some of the things that psychologists and social science researchers have found that have the power to lift your spirits and keep them high. Keeping tabs on the things you feel lucky to have in your life is a great way to boost your mood.
In a recent study from psychologists at UC Davis, researchers had 3 groups of volunteers keep weekly journals focused on a single topic. While one group wrote about major events that had happened that week, the second group wrote about hassles they'd experienced, and the last group wrote about things they were grateful for. Ten weeks later, those in the gratitude-journal group reported feeling more optimistic and more satisfied with their lives than those in any of the other groups and reported fewer physical symptoms of discomfort, from runny noses to headaches.
Awe is a powerful — even awesome, you might say — human emotion. And a handful of recent studies have found a link between experiencing a sense of awe — that feeling you get when you look up at a starry sky or out across a wide open valley — with feeling less stressed and more satisfied. People who've recently had an awe-inspiring experience are also more likely to say they feel more curious about the world around them and to act more generously toward others.
They don't call it "Central Perk" for nothing. Several studies have even found a connection between caffeine consumption and a reduced depression risk, as well as an even a lower risk of suicide. However, at least one of these studies specifically found this connection with caffeinated coffee but not tea, though others found the same effect for tea as well. You don't have to be Don Draper to reap the benefits of some peace and quiet. Multiple studies suggest that meditating — focusing intently and quietly on the present for set periods of time — can help lessen feelings of depression and anxiety.
While it's possible that people with such brains might be more likely to meditate in the first place , other studies do show that people who complete a meditation program tend to show brain changes linked with self-awareness, perspective, and memory. Stressed out? Head for a forest. One study found that a group of students sent into the trees for two nights had lower levels of cortisol — a hormone often used as a marker for stress — than those who spent the same two nights in a city.
In another study , researchers found a decrease in both heart rate and cortisol levels in people in the forest when compared to those in urban areas. If living in a big city has you feeling a bit down, there's good news: A brief walk in nature could be all it takes to chase away those negative thoughts. At least that's the finding of a new study published last month.
In the study, a group of 38 Northern California ns 18 women and 20 men were split up into two groups — one who took a minute walk in nature and another that did the same walk in the city.
The nature walkers reported having fewer negative thoughts about themselves after the walk than before the walk, while the urban walkers reported no change. What's more, fMRI brain scans revealed less activity in the subgenual prefrontal cortex sgPFC , a brain region that may play a key role in some mood disorders and has been linked with patterns of negative thought, according to the study. Those who went on the urban walk did not show any of these benefits, the study found.
Experiencing positive emotions not only appear to have the power to neutralize negative ones, but can also encourage people to be more proactive. Visiting a museum or seeing a concert is yet another way to boost your mood.
A study that examined the anxiety, depression, and life satisfaction of over 50, adults in Norway offered an interesting link: People who participated in more cultural activities, like attending a play or joining a club, reported lower levels of anxiety and depression as well as a higher satisfaction with their overall quality of life.
So get out there and participate! Happiness is entirely subjective, meaning that what makes one person happy might affect someone else differently. However, listening to sad music seems to be a common activity that's been linked with increased happiness around the globe. For example, instead of setting a goal like "save the environment," try to recycle more. Those two examples were tested on a group of volunteers in a study published last year.
The people in the second group also reported a lower overall sense of personal happiness from completing their goal, the scientists report. Ever heard someone say, 'If you're angry at someone, write them a letter and don't send it'? While that might seem like a waste of time, science reveals recording your feelings is great for clarifying your thoughts, solving problems more efficiently, relieving stress, and more.
A team of pyschologists recently hit on a neurological reason behind why this simple act might help us overcome some emotional distress. The researchers studied brain scans of volunteers who recorded an emotional experience for 20 minutes a day for 4 sessions.
They then compared the brain scans with volunteers who wrote down a neutral experience for the same amount of time. The brain scans of the first group showed neural activity in a part of the brain responsible for dampening strong emotional feelings, s uggesting that the act of recording their experience calmed them.
The key is to make this a regular habit and to do it with intention. Think about creating a small gratitude ritual. For example, every morning when you have your coffee, try thinking of three things that you appreciate about the previous day. Or make it a habit to jot down three positive things about your day before you go to bed at night. Your three things can be seemingly small a beautiful flower you saw during a walk or big the fact that you're healthy.
In fact, science shows that it's the small everyday experiences that make us happier, compared to big life events. Happiness is contagious. Research has shown that spending money on others makes us happier than spending money on ourselves and doing small acts of kindness increases life satisfaction. Here are a few easy ways to show kindness :. Friendships can be one of the keys to longevity. In fact, one study found that low social interaction—and in turn, loneliness—can be as bad for you as smoking 15 cigarettes a day and is twice as bad for your health as obesity.
Use your lunch break as an opportunity to call a friend or, if possible, take a walk together. If you're busy during the week, consider inviting your friend to do some errands together on the weekend. Research shows people report feeling happier when they spend their money on experiences rather than objects. So instead of that new pair of jeans consider trying a new yoga class or inviting a friend to the movies with you. While these ways to increase happiness may come easily to some people, if you're coping with depression , chronic stress , or other psychological illnesses, it can be difficult to see the bright side.
Remember that every day is different and that these are practices to work on daily. If you continue to have difficulty coping, consider talking to a friend or family member for support, or contact your doctor for advice on next steps.
Learn the best ways to manage stress and negativity in your life. Gratitude and well-being: a review and theoretical integration. Clin Psychol Rev. Yes, even happiness courses! Seeking out meaningful conversation is proven to improve your sense of well-being. Let it go. You can boost your happiness by detaching from past negativity. Straighten up! Our posture dictates how we feel, so straighten up and walk like a boss! Try something new. Break out of your routine and mix things up! It can be as simple as walking down a different street -- anything to just get off of autopilot and be present where you are.
Spend money. The trick is you have to spend it on someone else to get the 'feel good' perks, according to Harvard professor Mike Norton. Text a friend. Reaching out to a pal and letting them know how awesome they are will make you feel awesome, too. Make plans. Having something to look forward to, even something small like making plans to grab a cup of coffee with a friend, makes you happier. Anticipation is like a secret weapon of happiness.
Help someone. Feeling down? One of the quickest ways to pick yourself back up is to do something kind for someone else. Bonus feel good points when it's random and not expected of you. Stop comparing yourself. Chances are you always pick those at the very top to compare yourself to. No wonder you feel like you've come up short! Focusing on the things you've accomplished is a lot more productive.
In one research study subjects who smiled after a stressful activity decreased their heart rate more quickly than those who didn't.
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