How to be happier: 11 Simple Tips
A Life Inspiration / / December 19, 2019
1. Mark your small victory
A better - three wins. It takes a sheet of paper and write down three things that you have turned out great - today, yesterday or last week. Suppose you did not think, but in fact you get to achieve success every day. It's just a small victory. But if you are going to notice them, the brain is enough to "turn on" happiness.
Celebrating small victories leads to the release of dopamine - happiness hormone. This is better than dopamine to accumulate, waiting for the big occasion for joy. In addition, the pleasure of a great victory will not last long.
If you learn to celebrate the little things, you will be able to experience the many small pleasures.
2. Engage in planning something new
Dopamine is one of the hormones of happiness, sharply raises us up. It is produced in those moments when we take for new projects. Repairs in the apartment, a grand party or a move to another city - planning makes us active and exciting, as it is linked to the achievement of important goals in life.
So, if you feel sad, immediately start for the children's holiday scenario, his birthday, or outline the goals and dreams for the coming year.
3. Do something unusual
Happiness is always there. One need only look at him. And for this purpose - to open their minds. The feeling of happiness and optimism will be, if you go beyond the current situation and let go of their own frameworks and restrictions.
To get a dose of happiness, do something that will give you a new experience. See video tutorial Chinese language, read a book in a genre that you do not close, talk to colleagues about what do not understand (but not on the work, of course). Try something new.
4. smile
Psychologists have long proved that emotions, thoughts and facial muscles are connected. When you have a good mood, you can not help smiling. Correctly? The opposite is true. If you smile, the brain sends signals to the muscles, "What are you doing? Why behave as though you rejoice, "and he had no choice but to adjust the emotions and thoughts that everything was in harmony: and the appearance and content.
Make a happy look - it means really feel happiness after just a couple of minutes, because the brain does not tolerate misalignment.
Try. You instantly feel better.
5. Will benefit from the phrase "I told you so!"
Surely this method you will like. Our brain is so constituted that yearns for social recognition, and when it receives releases serotonin - the hormone of happiness. This offer and use.
Pause briefly to assess the benefits that you bring to others. Mark it in your head. Of course, we have called this method "The use of the phrase" I told you so! "", But it is only for you - not for others. In no case do not make such statements, because it offends people. Just look for themselves at least small signs of respect and feel satisfaction from them.
6. Listen to your favorite song
Music gives a person pleasure because our brain is at its sound tries to predict what will happen next - what note is next. Each realized predictions stimulates the release of dopamine, another hormone of happiness. So look for your favorite entries and enjoy happiness.
7. Learn basic household meditation
conscious meditation - an easy way to bring to life the joy and peace of mind. And by the way, it is not necessary to sit in the lotus position and chant "ohm-m-m '. For household meditation need 2-5 minutes a day, and no one even notices that you are meditating.
The benefit is that meditation teaches us to focus on what you need (not to stress, and the feeling of happiness, for example), by activating the parasympathetic nervous system. This is confirmed by studies of the brain with the help of a scanner. Incidentally, the same effect is the basis of the methods of psychotherapy and hypnosis.
How to conduct a household meditation? Easy. Keep track of your inhaling and exhaling (this slows down the heart rate and calming), concentrate only on your breathing and try to stop the internal dialogue. everything will turn out better every time. This can be done during meal time, washing dishes, or for a couple of minutes, distracted from the monitor screen at work.
8. Use the technique "involving issues"
Happiness is directly related to the fact that we feel whether we are responsible for your life as a whole and for each of her time or not. It should focus on how you yourself can change everything for the better, rather than how much more waiting until the world will bring joy to your life. This will help to make correctly formulated - involving - questions himself.
Write on a piece of paper the following: "Did I today everything possible in order to achieve happiness?" And put yourself on a scale from 1 to 10. Most likely, you did not try on ten. So here is the next step is to figure out what you can do now to set the mood. This question may be to ask yourself about the work, relationships, goals in life and in the short term. So you take a date in your hands and has only from this feeling better.
9. Hug a loved one
Homo sapiens - a social being to the bone. This mirror neurons provide a number of hormones (dopamine, oxytocin) and even natural opioids, which, according to neuroscientists, the brain cortex are activated when we communicate with pleasant people to us. That is why it is so easy to lift your mood thanks to the support of others.
Positive relationships with people even called social medicine. So, if you feel sad, urgently take a dose of medication: call Mom, chat with a friend, a child in his arms. Incidentally, it is not only gives a sense of happiness, but also strengthens the immune system, reduces anxiety and even cholesterol. This medicine!
10. Do not sit idly by
How we conduct ourselves in the days when it's bad? Not in the mood, do not want to do. to get under the covers and did not respond to calls - that's the dream. However, our brain is wired differently: in fact, you need to act, at least trying to make a difference. It activates the left frontal lobe, which is responsible for optimism.
If you have fallen into depression, you feel sad or just want to feel a little happier, start to act. For a start, concentrate on the desired mood. Then you need to make an effort and do something that will help to move towards the positive. You have to try hard to do what you do not like, for example, to get out to the movies with friends, even though you would prefer to stay at home because you do not have the mood.
This not only will you feel happier right now, but also create a foundation for the future: the more often you are active, the sooner will create new neural pathways of happiness.
11. Walk or take a couple of active movements
Catching up on exercise, you feel a surge of positive emotions: physical exercise fill your brain with oxygen, which is supplied including your brain. In addition, classes, especially different (on different muscle groups), causing a rush of endorphins. This is one of the fastest ways to "make happy". Suffice it to 5-7 minutes to the mood went up.
So at this point, your laziness probably already launched an offensive and whispers: "Well, why do you need it. And so come down. You have everything in life is normal. " Do not give in. If you belong to the category of people who do not engage in physical exercise, the exercise will bring you a completely new experience. And if in the past you were friends with the sport, and are worried about how you all turns out, stop control of the situation and get back to his own pleasure.
If we feel all the time, "little happiness" and know how to call it as you wish, it is easier to see its dissatisfaction by bad weather or unfriendly colleagues at the proper angle and be exempted from him. Every day can be happier. It all depends on you.
Based on the book of the publishing house "Myth": "hormones of happiness», «The Taming of the amygdala», «triggers».