Happy people tend to be healthier people. A sunny outlook lowers blood pressure and stress response, improves the immune system, and can motivate people to be more active.
Research suggests that, on average, genetics determine 50% of a person's general disposition. Some people are just naturally happy. However, for the rest, happiness is under their control, according to Dr. Robert Waldinger, director of the longest-running study on happiness, the Harvard Study on Adult Development. "Even if you don't consider yourself a happy person, there's a good chance you have some power to change it. What's important is to practice regular acts of happiness, activities linked with improving mood and optimism." Here are some examples you can try.
Stay connected. Scientists have found a strong link between happiness and close relationships with family and friends. "Personal connection creates emotional stimulation, which is an automatic mood booster, while isolation is a mood buster," says Dr. Waldinger. Make efforts to expand your social circle: set a standing lunch date with a friend, have a scheduled Zoom call, or join a sports league or civic club.
Raise your hand. Studies have shown that volunteering provides a sense of purpose, which can improve your mood. The effect is especially strong in older adults. Find volunteer opportunities in your area that match your interests through the VolunteerMatch network.
Find your inner child. Revisit the activities that gave you joy as a child or young adult. What made you happy then? Pick up the hobbies, games, sports, or other interests from your youth.
Invest in experiences. In some ways, money can buy happiness if you use it to purchase interesting and stimulating life experiences. It need not be a big-ticket adventure. For instance, opt for dinner at an ethnic restaurant, a matinee at the theater, or a visit to an art exhibit. The investment can have lasting impact, too, as the experiences create pleasant memories that you can reflect on when you need a mood boost.
See green. Numerous studies have found that happiness correlates with time spent in urban green spaces like parks, gardens, and riversides. Any kind of interactions with the outdoors can have the same effect, such as hiking a trail, walking the beach, or exploring nearby woods.
Break up your routines. People feel happier when they have variety in their daily routines. Even small changes can have a significant impact. One study found that altering your regular pattern — such as trying a new exercise program every couple of weeks or taking a different route to the grocery store — can perk up your perspective.
Embrace gratitude. Look around and feel grateful for what you have instead of reaching for something new, hoping it will make you happier. A 2021 study found that practicing gratitude for 15 minutes a day can enhance emotional wellness. There are a multitude of ways to practice gratitude. Write a letter or email to someone to express your appreciation for them being in your life. Start a journal where you list things you are grateful for, like a compliment from a stranger, good weather, or a great-tasting meal. Reflecting on your good fortune through prayer or meditation can also help.
Smile more. Research has found that smiling can improve your mood, just as scowling can make you feel angrier and frowning can make you feel sad.
Another secret to happiness? Just let it goMost adults seem to feel happier about their lives as they age, even though they may deal with problems like health issues. Their possible secret? They don't sweat the small stuff to the degree they did when they were younger. Studies have found that older adults are better at letting go of toxic relationships and past failures. "As people age, they tend to focus more on what's most important to them," says Dr. Robert Waldinger, director of the Harvard Study on Adult Development. "They realize how short life is and pay more attention to what makes them happy." |
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