Science-Based Tips on Boosting Your Own Happiness

One of the benefits of being able to influence your own happiness is that you can do it at home or anywhere without spending money. Scientific studies have identified five activities that can enhance your happiness and overall well-being.

(Note that these exercises are not meant to replace therapy, medication, or other professional interventions for individuals who suffer from clinical anxiety, depression, or other mental health disorders. Nevertheless, some studies indicate that they may be useful as a complementary approach.)

1-Strengthen Your Social Ties

Numerous studies have shown that social connection is the primary contributor to happiness. The Harvard Study of Adult Development is among the most compelling, having tracked the lives of hundreds of participants, and now their offspring, for over 80 years.

According to researchers, close relationships with spouses, family, friends, and members of one's community are the key to sustained happiness throughout life. Those with strong relationships tend to be happier, physically healthier, and mentally more robust than those who are less socially integrated. The researchers are still investigating the link between relationships and physical health, but there is evidence suggesting that good relationships can reduce stress hormone levels and chronic inflammation. Quality of relationships, rather than their quantity, is a stronger predictor of a long and contented life than factors such as social class, IQ, or genetics.

Robert Waldinger, the current director of the study, admits that the significance of relationships came as a surprise. His 2015 TED Talk on the subject has amassed over 34 million views. "We initially thought that good relationships could lead to greater happiness, but we were taken aback by the data that revealed how they could also improve our physical health and prolong our lives. Subsequent research corroborated our findings."

However, Waldinger emphasizes that relationships necessitate effort. To maintain them, you must invest your time and attention, particularly during the pandemic. This can involve making phone calls, engaging in video chats, or going for socially distanced walks together. It's critical to intentionally prioritize time spent together.

The Harvard study discovered that other essential elements for a fulfilling and extended life include avoiding smoking and excessive alcohol consumption, engaging in regular exercise, and achieving work-life balance. "This is more than just advice from your grandmother. It's backed by scientific evidence," notes Waldinger. "By following these recommendations, you can calculate the number of additional years you'll live."

2. Practice Random Acts of Kindness

Incorporating small, random acts of kindness into your daily routine can have a significant impact. These acts need not be elaborate; something as simple as complimenting a stranger's attire at the grocery store, making your spouse a cup of coffee before work, or initiating a friendly Zoom conversation with a co-worker you don't typically talk to can suffice.

Several studies have revealed that intentionally performing random acts of kindness can enhance your sense of happiness and alleviate feelings of depression and anxiety.

According to Simon-Thomas, this is due to the fact that these actions trigger your innate prosocial tendencies, which are rooted in the fundamental human urge to assist others. By devoting your own resources to benefit the well-being of others, your brain's reward mechanism is triggered, resulting in a sense of gratification when you realize that your efforts have had a positive impact on someone else.

3. Express gratitude

Expressing gratitude is the third exercise that can lead to increased happiness and well-being, according to scientific studies. By listing three things that you are thankful for at the end of each day, along with the reason why, you can experience long-term benefits such as a reduction in depressive symptoms.

In a 2005 study conducted by Martin Seligman, who serves as the director of the Positive Psychology Center at the University of Pennsylvania, participants who consistently recorded their daily gratitudes showed noticeable improvements in their levels of happiness. It's important to remember that the size or significance of each item is irrelevant; simply take note of things you're grateful for, whether they're minor or major accomplishments, and document them in a journal or digital app.

The objective is to train your mind to focus on the positive aspects of your life instead of being consumed by the negative or stressful elements, as stated by Simon-Thomas.

Amidst the pandemic, experiencing gratitude may be challenging, but making an effort to appreciate what you have can still have a positive impact on your well-being, notes Santos.

4. Practice mindfulness

Another method to enhance well-being is practicing mindfulness. Meditation and other exercises that encourage focusing on the present instead of worrying about the past or future can help in cultivating self-acceptance, as shown by a 2011 study published in the International Journal of Wellbeing.

Elizabeth Dunn, a psychology professor at the University of British Columbia, recommends being in the present moment and not judging your emotions but instead acknowledging them. In case you need assistance, Dunn collaborated with the fintech company Happy Money to create a free set of wellness exercises called Peace, which uses research on positive psychology and cognitive behavioral therapy to increase happiness and reduce stress.

However, it's important to note that if you have PTSD, experts recommend proceeding with caution or consulting your doctor first, as mindfulness exercises may potentially trigger traumatic memories.

5. Practice self-compassion

According to Simon-Thomas, practicing self-compassion may be the most difficult task on this list. In Western culture, individuals tend to be overly critical of themselves when dealing with setbacks and failures. However, excessive self-criticism can hinder progress towards achieving goals. Practicing self-compassion involves three key components, which build upon some of the other exercises on this list: staying present in the moment, rather than dwelling on the past or worrying about the future; recognizing that setbacks are a natural part of the human experience; and developing a supportive inner voice, rather than one that is hostile and self-critical.

According to Simon-Thomas, you can develop your supportive inner voice by composing a letter to yourself, using the same compassionate tone you would use when writing to a loved one who needs help. For instance, if you lost your job, you may be harshly criticizing yourself. But if a friend lost their job, you would likely say something like, "It wasn't meant to be. You have a lot of talents and will find the right opportunity."

Simon-Thomas explains that this approach allows you to connect with a more positive way of self-talk, which is crucial for dealing with challenges and setbacks, as well as growing from life's difficulties.

Science-Based Tips on Boosting Your Own Happiness