How to be happy: a scientific approach

1. Be engaged at least 7 minutes

Maybe you already know about the intensive training, which takes seven minutes? If you do not have time to exercise, you can at least carry out this complex exercise.

Exercise save us from depression and have a direct impact on the happiness and well-being. In the book, Shawn Achor "Advantages of Happiness" tells about a study that was carried out with three groups of patients with depression. The first group received the drug, the second - only did the exercises, and performed for the third and then, and more.

The positive effect was observed in all three groups, but six months after the study 38% of participants were taking medication alone, again lost the joy of life. Of the group with combined therapy after six months fell 31% in the depression, and of those who engaged in exercise only, without medication, only 9%!

Not necessary be depressedTo benefit from exercise. They help to relax, improve thinking ability and even a sense of the body.

Research Journal of Health Psychology found that people who play sports feel attractive even if the actual physical changes were observed.

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And that's not to mention the endorphins that are released during exercise and provide a feeling of happiness.

2. Sleep more, and negative emotions until you will not reach

The book NatureShock Po Bronson and Ashley Merriman explains how sleep affects positively. Perverse incentives, that is unpleasant information processed by the brain tonsils, and the positive and neutral data comes in the hippocampus and processed there. Sleep deprivation is very harmful to the hippocampus than almonds, as a result of lack of sleep affects memories: only appear gloomy picture, but all good things are quickly forgotten.

On this subject, we conducted an experiment: the students deprived of sleep and asked them to memorize a list of words. 81% of the words that were remembered sleepy students were negatively stained.

Another study tests how the morning staff mood affected their day in general. On how they perceived customers and respond to their mood in the morning, the rest of the day depended, as well as their productivity and quality of work.

3. Move closer to work

Many people are used to go to work to distant lands. Of course, if your apartment is located in one area, and all high-paying job - in another, have to constantly ride. But that you do not become happier. Twice a day, five days a week you spend in the car or on public transport, and various traffic situations take you out of yourself.

Two economists from Switzerland conducted an experiment related to travel influence on human happiness, and found that neither the big house or the best work does not compensate for the harm that cause permanent happiness long trips work.

4. Spend time with friends and family

Studies show that the time spent with family and loved ones, strongly affects our mood.

We are happy that we have family and friends, and all the other things that we are pleased, in fact, only ways to get a family or get more friends

Daniel Gilbert

Scientist George Vaylant, conducted a large-scale study of the life of 268 men for 72 years, made the following conclusion: the only thing that really matters in life - a relationship with other people.

Another experiment was conducted by Joshua Wolf Shenk from the Atlantic, which assessed the relationship between social networks and happiness of men. It turned out that 93% of men who are well communicated with a brother or sister in her youth, in later years were more successful and happier.

Terman study, published in The Longevity Project, showed that a long and happy life is inhabited by people who help others. It would seem, than the person more relatives and friends who take care of him in a difficult moment, the healthier it should be. But in the end it turned out differently: live longer and happier than those who prefer to help themselves and often take care of their friends and relatives.

5. Go out: happiness begins at a temperature of 13,9 ° C

In the book, Shawn Achor for happiness recommended to spend more time outdoors. Research shows that just 20 minutes outside in good weather can not only lighten the mood, but also improve mental abilities.

Further enhances the mood of outdoor recreation, Outdoors - by the sea or in the forest. In 2011, the American Meteorological Society publishes a study in which was revealed the mood of the temperature dependence of the cold. It turned out that the happiest people feel at 13,9 ° C.

6. Help others: magic 100 hours per year

One of the most illogical way to be happy - to help others by 2 hours per week, or 100 hours per year. Shawn Achor writes that according to the study, which involved more than 150 people, money, spent on concerts, trips to restaurants and other activities that bring more fun than technique or clothes. Many believe such social entertainment unjustified costs, but because they increase our level of happiness.

Journal of Happiness Studies published the results of a study that reveal the subject. study participants recalled their previous purchases, which made for yourself or someone else, and then told us how happy they felt at that moment. The vast majority of participants felt more joy, when we remembered buying for others.

And it's not just money but also time. One of the experiments confirming this phenomenon, conducted in Germany, when, due to the fall of the Berlin Wall, many volunteers have lost opportunities for selfless action.

The researchers compared the well-being and happiness of the people in the control group, did not lose the status of volunteers and those who, due to circumstances no longer do this job. Satisfying life first has not changed, while the second from the bottom.

Selfless help make us happy, and helping others, we improve their lives.

7. Smile, it eases the pain

Smile itself improves mood, but if you combine it with positive thoughts, the effect will be much better. The University of Michigan study involved two groups of merchants, serving clients.

One group was smiling the whole day of tune without experiencing positive emotions, and as a result the mood and productivity have remained at a low level. The second group of smiling sincerely, representing at that moment something pleasant: her child, amusing incidents, the last vacation, and their mood was significantly better.

PsyBlog argues that a smile helps improve attention and help in mental activity. It improves mood, provides the flexibility of thinking and allows you to think holistically. In 2010, the study found that smiling participants a better job on the breadth of thinking.

In addition, a smile helps relieve pain and reduce stress. Psychologists call this feedback, when the voltage across certain muscles of the face, the right to smile, the mood is changing.

8. Think about vacation

Even if you just think about the holiday, and not go to rest, it raises your level of endorphins. Studies show that a sense of happiness gradually increases during the two months next to leave, and after it quickly drops to baseline.

This also applies to the plans for the weekend, and any other anticipation, such feelings before your favorite movies.

Man, just thinking about his favorite film, can raise levels of endorphins by 27%.

So if you still can not go on vacation, there is nothing stopping you think about it, to plan and enjoy.

9. Program your brain for happiness

One research conducted in Massachusetts, found that parts of the brain of people who passed a two-month course of concentration and meditation, rose, while those related to stress, decreased.

Studies show that immediately after meditation, one feels happy longer. He feels calm and satisfaction, more considerate and kind.

10. Thanks for everything

It would seem that this is a very simple technique, but it can completely change the outlook. You can write a list of things for which you are grateful for, or try to show my gratitude for any help from other people.

According to the results of the experiment in which people expressed gratitude for every passing day, they feel better just from this simple practice.

Another study Journal of Happiness has touched the impact of gratitude on happiness. 219 men and women were sent three letters of thanks once every three weeks, and as a result their level of happiness over this period has increased, and the amount of depression, in contrast, fell.

10 rules do not require anything from you beyond, major changes in life or exertion: get enough sleep, Walk, do exercises, smile and think positive. The complex of 10 small steps to happiness will be for you a serious leap to a better life.