We’re not suggesting that you can reach a permanent state called “happiness” and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are few ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach.
Practice mindfulness. Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now — the food, the company, the conversation.
Laugh out loud. Just anticipating a happy, funny event can raise levels of endorphins and other pleasure-inducing hormones and lower production of stress hormones.
Go to sleep. Taking a daily nap or getting into bed at 8 p.m. one night with a good book — and turning the light out an hour later — can do more for your mood and outlook on life than any number of bubble baths or massages.
Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness — the same parts activated by food. It’s also relaxing. But be careful about closing it.
Declutter. It’s nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you haven’t balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks — such as sweeping, wiping, and scrubbing — can be meditative in and of itself if you focus on what you’re doing.
Just say no. Eliminate activities that aren’t necessary and that you don’t enjoy. If there are enough people already to handle the bazaar and you’re feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.
Make a list. There’s nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.
Do one thing at a time. Experts found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. This is similar to the concept of mindfulness.
Garden. Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.
Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we’re exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal.
Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in today’s frantic world. Find a quiet place near your house and make it your secret getaway.
Volunteer. Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness.
Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing.
Give priority to close relationships. Who had a lot of supportive friends are much more likely to have healthier blood pressure, cholesterol levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit from good relationships with their parents and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community.
Take care of the soul. Actively religious people are happier and cope better with crises. For many people faith provides a support community, a sense of life’s meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on life’s woes.
Count your blessings. People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc.) experience a heightened sense of well-being.