We live in a world that can be chaotic and stressful. As soon as we turn on the tv, we’re bombarded with negative news. The events going on in the world and in our own lives can make us feel powerless and unhappy at times, but it doesn’t have to be that way. We have control over our happiness through the thoughts, actions, and choices we make every day. Here are 15 ways to help increase your happiness.
1. Find a hobby you enjoy. It sounds pretty obvious, but doing more of what makes you happy is one of the quickest ways to add more joy to your life. What do you love doing in your free time? Do you need to carve out more time for that? According to Rachel Goldman, PhD, a licensed psychologist, “Hobbies can serve as a fun distraction, but it also helps decrease stress and puts our focus on something fun and different.” Sometimes you need to put yourself first and do what makes you happy.
2. Love yourself. We can be so unbelievably hard on ourselves. Loving yourself shouldn’t be conditional. We spend more time with ourselves than anyone. Wouldn’t it be good to enjoy that time? If this is a challenge for you, it’s time to view yourself through a different lens and focus on the qualities that make you special. Make a list of what you love (or like) about yourself and read 7 Ways to Learn to Love Yourself Unconditionally.
3. Focus on gratitude. Gratitude begets gratitude. Focusing on the simple pleasures and what you’re grateful for, creates more to be thankful for. Start every day thinking of at least three aspects of your life that make you happy. Consider keeping a gratitude journal to get into the habit. It also gives you something to reflect on when you’re having a bad day. If you’re skeptical, try it for just one week and see what happens.
4. Stop trying to be perfect. Nobody is perfect! What if we embraced our perceived flaws instead of trying to change them? Everyone is insecure about something. There is beauty in our differences. It’s what makes us real and unique. When we can get to a place of accepting (and even laughing at) our “faults,” it can be so endearing. Here’s a great article on accepting your true self: Be Yourself, Everyone Else is Already Taken.
5. Exercise. Moving the body can significantly improve your mood and make you feel better about yourself. When you exercise, your body releases endorphins which enhance the feeling of optimism. Exercise also suppresses hormones that cause stress and anxiety. Try to work out at least 30 minutes a day, 3-6 days a week. If you need help in that department, read 10 Steps to Help Achieve Your Fitness Goals.
6. Healthy diet. When you eat a healthy diet, you not only have a healthier body (which can help you feel better about yourself), but you also have a better chance of getting your essential nutrients, which also contributes to your emotional well-being, energy, and brainpower. Try eliminating processed, junk, fast food, and foods with added sugars, and incorporate healthy, whole foods into your diet. Eat a rainbow of different colored fruits and vegetables to help get more vitamins, minerals, and antioxidants.
Here are some mood-boosting/anxiety-reducing foods to consider as well: chocolate (in moderation), green tea, blueberries, spinach, cantaloupe, carrots, pumpkin, sweet potatoes, sunflower seeds, lentils, lima beans, and asparagus.
7. Stop comparing yourself to others. It’s a no-win situation because there will always be someone who seems “better” than you who leaves you feeling less than good about yourself. Social media perpetuates this feeling of inadequacy, but it isn’t reality. You’re never seeing the true and total picture of a person’s life because people post what they want the world to see. Instead of allowing yourself to feel inadequate, why not use it as a barometer to improve your own life? Ask yourself, “What is it about them I admire (or feel jealous about)?” Use their example as an opportunity to better yourself. Put your energy into your own unique strengths and goals.
“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” – Albert Einstein
8. Be aware of how you talk to yourself. Whether you think this is a mostly good or mostly hostile world, you’re right. When you think a negative thought (or tell yourself a negative story), it affects how you feel, and how you feel affects your energy, and your energy affects what you attract into your life. That’s why it’s so important to challenge the voice of your inner critic and use this simple “mind-shift” tool when you need it. I also recommend watching this video by Shawn Achor called “The Happy Secret” to understand more about how your thoughts affect your emotions.
9. Be aware of the energy around you. Become very selective about the people you spend your time with and the energy that affects you every day. A song on the radio makes you want to cry? Turn it off. Your date constantly checking his phone? Leave. The latest news story makes you sad? Stop watching it. You’re in the driver’s seat. Let go of what makes you unhappy, including the past.
If you’re feeling bad about what’s going on in the world, taking some form of action will help you feel better. Consider donating money or supplies, start volunteering, write a letter to congress, sign a petition…Do what you think will help make the situation even a little better, but stop dwelling on it. If there’s nothing more you can do, dwelling on it will only make you feel worse. As Wayne Dyer said, “You can’t feel bad enough to make anybody else’s life better.”
10. Live life with integrity. We all have a moral compass, whether we choose to be guided by it or not. In our hearts, we know if we should be making certain choices or not. When we’re aware of how our words and actions affect those around us and choose to take the best course of action, our souls respond to that. Especially in this day and age, we need to be accountable for how we treat others and be examples of what’s good in the world.
Living from integrity makes you more likable to others because they know they can trust you and take you at your word. It also helps you feel better about yourself because you know you’re staying true to yourself and not altering your values to fit in with others. Throughout the day, try to check in with yourself. Be your own witness to the choices you’re making and the consequences of those choices. Pay attention to how your body feels. Ask yourself, “If I make this choice, what happens?” If your body sends a message of comfort, that’s the right choice. If you feel discomfort, then it’s not the right choice.
11. Meditate. Meditating is one of the toughest things to do, but it’s so incredibly important for our mental health, especially if you deal with stress and anxiety. Evidence suggests that calming negative thoughts through meditation can even help with depression. Here’s a great article on Why We Need to Meditate should you need more convincing.
There’s a free 21-day Deepak Chopra Meditation Challenge that I love. It’s offered a few times a year. I recommend signing up for it by clicking the link above. There are also some great meditation apps you can download for free. My favorites are Calm and Relax Melodies.
12. Spend time in nature. It can have such a powerful effect on your mood and well-being, especially if you’re spending too much time indoors. Getting out in nature is one of the best therapies you can find. Studies have found it helps reduce stress, depression, anxiety, ADHD, inflammation, and even blood pressure. It also improves your energy and immune system. Plus, you get the added benefit of vitamin D. Research shows vitamin D is important for regulating our moods and reducing the risk of depression. Try to get outside every day and enjoy the fresh air, quiet the mind, and appreciate the beauty around you.
13. Give back. Studies have shown when we engage in simple acts of kindness, our brains release oxytocin, known as the “love hormone,” which increases our happiness. It also helps us feel more connected to others and provides a sense of purpose. Giving back also increases our satisfaction with life and improves our self-confidence. Studies show that people who volunteer regularly have found been found to experience fewer symptoms of depression and anxiety. Whether it’s volunteering for a cause you believe in, donating money, or just a simple compliment, it’s an opportunity to do something good in this world.
14. Connect with others. We need connection to thrive emotionally, spiritually, and intellectually. Connecting to a tribe of people who support you and lift you up is so important for your happiness. The relationships you build can increase your feelings of self-worth and belonging. Plus, talking to your support system during times of stress puts problems into perspective and lets you know you’re not alone. Try to surround yourself with supportive, positive people who make you feel good when you’re in their presence. People who share in your victories and support you toward your goals. They should accept you the way you are but also encourage and challenge you in positive ways.
15. Don’t give anyone the power to make you feel bad. No one can make you feel bad without your consent, so don’t give anyone consent. I know that’s much easier said than done. We’re all human; negative words hurt, whether truthful or not. If someone says something hurtful, oftentimes, the first thing we want to do is act out and get angry and defensive, but by doing so, we’re giving away our power and adding more fuel to the fire. It’s important to remember most of the time when people act out, it’s because they’re hurting themselves.
Depending on the situation, try to understand where the person is coming from before speaking your mind. This doesn’t mean you have to be a doormat. You can stick up for yourself without lashing out. Try using “I” statements. For example, “When I hear you say that, I feel…” Sometimes the best thing to do is agree with them (if it’s true) and simply walk away. It’s a quick way to defuse a person looking for an argument or thinking they’ll feel better about themselves by putting others down.
We’re always going to have ups and downs in life, but happiness is within your control. If you feel overwhelmed with life, have high anxiety, and/or think you might be depressed, please reach out to someone – a friend, a family member, a therapist, someone in your community… sometimes we just need a little extra help.
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Disclaimer: All information and resources found on this site are based on my opinions and/or research unless otherwise noted. All information is intended to motivate readers to make their own nutrition and health decisions in collaboration with their health care provider(s), and to encourage people to lead happier, healthier lives. I am not a doctor, lawyer, psychiatrist, or therapist. I encourage you to consult a doctor before making any significant health changes, especially ones related to a specific diagnosis or condition. Don’t rely on information on this site to determine your own dietary needs or make a medical diagnosis or treatment for a medical condition. The information on this website is not intended as medical advice. I am also an Amazon Associate, so clicking a product image or link will open the Amazon details page or other e-commerce link for that product. I will receive a small commission at no additional cost to you. Thank you in advance if you decide to purchase something.