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Happiness has become a popular subject for researchers in the last decade, with universities creating entire courses around the topic. Dr. Laurie Santos, a professor of psychology and cognitive science, teaches a wildly popular course on happiness at Yale and is a leading researcher on the science of happiness. Through her research, she has developed scientifically based recommendations on how we can increase our happiness levels. Here are five simple ways we can create happier, healthier lives.
1. Name three things you are grateful for every day
According to Santos, writing down three great things about your day can have a significant impact on retraining your brain to feel more gratitude and, as a result, feel happier. If you combine this practice with another habit, such as: E.g. brushing your teeth, you can increase your awareness and make it easier to remember to do something every day. When you become more aware of the things you are grateful for - even small things like your morning cup of coffee or a phone call from a friend - you can better focus on the positive aspects in your life rather than the things you may perceive are missing.
2. Move
People who spend a limited amount of time (150 minutes or less) physically active each week have lower chances of develop depression And the possibilities for adding activity to your day are endless. For example, take your dog for a walk or go to a playground and play with the equipment. Practice mobility exercises while watching your favorite television show. Find stairs and take them. Just swim in a lake or work in the garden. It's about moving whenever and wherever you can.
3. Spend time in nature and unplug
Writer Anne Lamott wrote: “Almost everything will work again if you unplug it for a few minutes, including you.” Making time for technology is important, especially for those who feel overstimulated and tired from constant notifications and work-related stress. And if you can unplug while outdoors, even better. David Strayer, a professor and cognitive psychologist, has researched brain-based interventions for cognitive recovery and believes that spending time in nature is important for improving mood and reducing stress. For example one study The number of people walking through an urban green space showed that participants' brains showed less frustration, engagement and arousal in the green area. So go outside without technology. Here too, the possibilities are endless. Walk through a garden. Go hiking. Climb up a few stones. Walk barefoot on the grass. Rent a canoe. Listen and take it all in, allowing nature and its calming effects to wash over you.
4. Take care of others
Kindness makes us happier, and spending time caring for others is a great way to increase your happiness levels, says Santos. “Spending time and money on ourselves is not as fulfilling as focusing your time and money on other people,” explains Santos. “The that Volunteers more, tend to be happier than those who don't volunteer. " Pure altruism - the kind that you want to do rather than feel obligated to do - has long-term effects on happiness levels. So take some time to think about problems or causes that appeal to you and think about what simple actions you can take to help. Could you offer to help those who may not be able to leave their homes or feed dinner to someone who recently had a baby? If you love nature, consider planting perennials for bees and butterflies. Send a friend, bring your neighbor's trash can, send a card full of encouragement to someone who needs it, or volunteer for your favorite organization. Time spent helping others is time well spent.
5. Meditate
So much of modern life is focused on getting as much done as possible, which leads to increased stress and anxiety. Meditation is a way to use your breath to calm the nervous system. When you breathe properly, the diaphragm stimulates the vagus nerve, which allows you to connect to the parasympathetic nervous system. Straight 10 minutes a day can begin to change your brain's patterns. While starting a meditation practice can be challenging, here are some ideas to get you started: Start your day in silence before checking your phone for emails or texts. Find a comfortable chair or go outside and find a quiet place where you can pause and focus your attention. Close your eyes and count your breaths for 10 minutes. You can also find many useful apps to help guide your meditation practice, which can be particularly useful for beginners. While learning to meditate takes discipline and practice, it doesn't have to take a lot of time and you don't have to do it perfectly to reap the benefits.