Happiness For You, Me & The Entire World
Happiness in life can be like “experimental avant-garde sounds” but there is so much we can do to get a more peaceful, steady and happy inner vibe. You know nothing is impossible the word itself say “I´m possible”.
Listed below are 7 inspirational suggestions from me to you if you want to dig into more happiness. Try one. Try them all. You choose. They work – also according to science.
1. Move Your Lovely Body
To move and exercise our lovely body has such a profound effect on our happiness and overall well-being that it is an effective way to uplift our mood.
Exercise can help us relax, increase our brain power, and even improve the way we might think about our precious body.
A study: “6 x 40 mins exercise improves body image, even though body weight and shape do not change” in the Journal of Health Psychology found that people who exercised felt better about their bodies even when they saw no physical changes:
“Body weight, shape and body image were assessed in 16 males and 18 females before and after both 6 × 40 minutes exercising and 6 × 40 minutes reading. Over both conditions, body weight and shape did not change. Various aspects of body image, however, improved after exercise compared to before.”
How we feel about our body change when we move our once-in-a-life-time sexy body. Yeah baby feel free to go for a nice walk, workout or dance to the rhythm of your favorite tunes, I´m sure you will benefit from it.
2. More Sleep = A Happier You
Sleep helps our body recover from the day and repair itself and that is what is needed for us to be able to focus on what´s important and to be productive. But sleep is also super important for our level of happiness.
A study by Matthew P. Walker et al. (Department of Psychology, University of California) explores that sleep affects our sensitivity to negative emotions. Using a facial recognition task throughout the course of a day, researchers studied how sensitive participants were to positive and negative emotions. Those who worked through the afternoon without taking a nap became more sensitive to negative emotions like fear and anger.
“Using a face recognition task, here we demonstrate an amplified reactivity to anger and fear emotions across the day, without sleep. However, an intervening nap blocked and even reversed this negative emotional reactivity to anger and fear while conversely enhancing ratings of positive (happy) expressions.”
Of course, how well (and how long) we sleep at night can affect how we feel throughout our day. It is said that about eight hours of sleep from 22:00 to 06:00 in a dark room is optimal for the bodily recover. And to minimize stress and empower ourselves a nap during the day or evening could very well benefit us a lot and make us score some easy happiness points.
3. Go Outside – The Nature Loves You
In “Vitalizing effects of being outdoors and in nature” by R. M. Ryan et al. Researchers recommends spending time in the fresh air to improve our happiness score:
“Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory.”
This is pretty good news for those who are worried about fitting new habits into busy schedules. Twenty minutes is a short enough time to spend outside that many can fit into a commute or perhaps a lunch break.
Their study also shows that spending time in fresh air, surrounded by nature, increases energy in 90 percent of people. “Nature is fuel for the soul“, Richard Ryan, researcher and professor of psychology at the University of Rochester, tells the University of Rochester. “Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature.”
Sounds like a winner, let’s take a synchronized walk (you walk wherever you are and I walk wherever I am) on the wild side or maybe the urban wild side in a park so we can get happier and healthier.
4. Happy Others = A Happier You
Volunteering some of our time, money and/or energy to help others can make huge positive ripple effects. The person who is helped becomes happier, the person who help also become happier and the huge bonus here is that both also contribute to making the entire world a better place simply by adding more happy vibes into world.
According to “Action for Happiness” scientific studies show that helping others boosts happiness. It increases life satisfaction, provides a sense of meaning, increases feelings of competence, improves our mood and reduces stress.
Professor Martin Seligman, University of Pennsylvania, says that helping others can improve our own lives: “…we scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.”
Let´s help each other and re-bounce in all the good and happy energies.
5. Smile my Love
In 1989, a psychologist named Robert Zajonc published one of the most significant studies on the emotional effect of producing a smile.
His subjects repeated vowel sounds that forced their faces into various expressions. To mimic some of the characteristics of a smile, they made the long “e” sound, which stretches the corners of the mouth outward. Other vowel sounds were also tested, including the long “u,” which forces the mouth into a pouty expression. Subjects reported feeling good after making the long “e” sound and feeling bad after the long “u”.
According to PsyBlog, smiling also improves our attention and helps us perform better on cognitive tasks:
“Smiling makes us feel good which also increases our attentional flexibility and our ability to think holistically. When this idea was tested by Johnson et al. (2010), the results showed that participants who smiled performed better on attentional tasks which required seeing the whole forest rather than just the trees.”
A smile is also a good way to reduce some of the pain we feel in troubling circumstances:
“Smiling is one way to reduce the distress caused by an upsetting situation. Psychologists call this the facial feedback hypothesis. Even forcing a smile when we don’t feel like it is enough to lift our mood slightly (this is one example of embodied cognition).”
“Eeeeeeeeeeeeee” – Let´s smile.
6. Meditate – It Rewire Your Brain for Long-Term Happiness
Meditation is often touted as an important habit for improving focus, clarity, and attention span, as well as helping to keep us peaceful. But it is also beneficial for improving our happiness.
In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation. The study, published in the January issue of Psychiatry Research: Neuroimaging, concluded that after completing the course, parts of the participants’ brains associated with compassion and self-awareness grew, and parts associated with stress shrank.
Meditation literally clears our mind and calms us, it’s been proven to be one of the single most effective way to live a happier life. According to Achor, meditation can actually make you happier long-term:
“Studies show that in the minute’s right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.”
Time for a meditation?
If you are not into meditation no worries it does not have to be difficult. Actually most things we do can be done in a meditative way but to make it even simpler we can just sit a place that is nice for our body. Take some deep breaths. Close our eyes and be where we are.
Having thoughts running wild? Just observe them and let them be. After some time doing this you will find the place in-between your thoughts – a break in thoughts – a break for us.
Another way to meditate could for an example be a more action based one where we start to implant more positive thoughts, words and emotions within ourselves simply by taking control over our own thoughts and implanting good nourishing thoughts and energy like repeating lovely affirmations with intention.
7. Happiness Comes With Your Gratitude
Gratitude is a super simple exercise to make a huge difference in our lives and there are lots of ways to practice gratitude, from saying “thank you” (to yourself, others, life, God, the universe etc), keeping a journal of things we are grateful for, sharing good things we are grateful for with a friend, meditate on gratitude, dance with a heart full of gratitude, etc. When it comes to gratitude there are no limits.
In the experiment “Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life.” By Ra Emmons et al., Department of Psychology, University of California, where participants took note of things they were grateful for each day, their moods were improved just from this simple practice:
“The effect of a grateful outlook on psychological and physical well-being was examined. In Studies 1 and 2, participants were randomly assigned to 1 of 3 experimental conditions (hassles, gratitude listing, and either neutral life events or social comparison); they then kept weekly (Study 1) or daily (Study 2) records of their moods, coping behaviors, health behaviors, physical symptoms, and overall life appraisals. In a 3rd study, persons with neuromuscular disease were randomly assigned to either the gratitude condition or to a control condition. The gratitude-outlook groups exhibited heightened well-being across several, though not all, of the outcome measures across the 3 studies, relative to the comparison groups. The effect on positive affect appeared to be the most robust finding. Results suggest that a conscious focus on blessings may have emotional and interpersonal benefits.”
The Journal of Happiness studies published a study “Letters of Gratitude: Further Evidence for Author Benefits” by Steven M. Toepfer et. al. that used letters of gratitude to test how being grateful can affect our levels of happiness:
“This study examined the effects of writing letters of gratitude on three primary qualities of well-being; happiness (positive affect), life-satisfaction (cognitive evaluation), and depression (negative affect). Gratitude was also assessed. Participants included 219 men and women who wrote three letters of gratitude over a 3 week period. A two-way mixed method ANOVA with a between factor (writers vs. non-writers) and within subject factor (time of testing) analysis was conducted. Results indicated that writing letters of gratitude increased participants’ happiness and life satisfaction, while decreasing depressive symptoms.”
Come darling, let’s count our blessings, think them, feel them, say them out loud, and write them down – Oh my dear I guess we never will be done ? what a joy.
Thank you, thank you, and thank you.
May we all feel blessed, loved and happy.
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With Love, Joy and Compassion
- Christine ?
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Feel The Love Vibes ?