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This article was co-written by Adam Dorsay, PsyD. Dr. Adam Dorsay is a psychologist working for a private company in San Jose, CA. He specializes in helping successful but troubled people in love and marriage, reduce stress and anxiety, and help them be happier in life. In 2016, he gave a TED talk on men and men’s feelings. He is the co-founder of Project Reciprocity, an international program at Facebook’s headquarters, and currently advises Digital Ocean to support their Safety Team. He received his doctorate in clinical psychology in 2008.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,041 times.
Living a happy life brings a lot of benefits. You are rarely stressed, mentally sharp and always have a feeling of joy. In addition, it also brings many benefits to the body such as stable blood pressure and better overall physical health. Many people are inherently happier than everyone around, but everyone has joy in life. Whether you’re looking for a dramatic change or simply want to smile more, there’s a lot you can do to make yourself happier every day.
Steps
Know Yourself
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Emotional awareness. Being happy every day doesn’t mean being happy all the time because this is impossible and unrealistic. Instead, be a person with diverse emotions. Once you’re comfortable with a variety of emotions, you’ll understand how to be happy. [1] X Research Source
- Self-validation is the process of perceiving an individual’s feelings and reactions. We need to understand that everyone has a lot of emotions and it’s normal to let them out.
- Don’t pressure yourself to be happy all the time. If you feel frustrated because you missed out on a promotion, that’s a normal reaction. Allow yourself to be disappointed. Then keep moving forward.
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Identify what makes you happy. Sometimes the things that make you happy are pretty obvious. For example, you know for sure that you will enjoy a day off. But you need to delve deeper into what really makes you happy. Take the time to find what brings you joy. [2] X Trusted Source Mayo Clinic Go to Source
- The way to figure out what makes you happy is to think about your aspirations. Those who fulfill their wishes will feel happier.
- Ask yourself the following questions: “What excites me? What am I passionate about? How do I want to be remembered?”
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Be aware of what’s causing you stress. Similar to the above, the process of getting to know yourself includes time figuring out the things that make you unhappy. Sometimes the cause is simple and obvious. For example, no one likes traffic jams. But taking the time to think about the part of your life can have a dramatic impact on your happiness [3] X Trusted Source Mayo Clinic Go to Source
- Make a list of the stressors in your life. Often, writing everything down can help us see the situation more clearly.
- Does work stress you out? Write in detail “I feel stressed because my boss doesn’t take me seriously.”
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Write diary. This is one of the most effective ways to understand yourself better and keep track of your emotions. Try journaling every day. Not only do you record your daily activities, but also your thoughts and feelings. [4] X Trusted Source University of Rochester Medical Center Go to Source
- Once a week, take time to re-read your journal and reflect. Maybe you’ll start to discover things that make you happier.
- Journaling is believed to be a method of reducing stress and anxiety. Just journaling every day will make you happier too.
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Breaks. Focusing on daily tasks can be easier than focusing on your emotions. Try taking breaks several times a day. Break time is a time to reflect on yourself and acknowledge your own feelings. [5] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Take a 5 minute break every hour. You can go for a drink, stretch, or meditate for a few minutes.
- Taking breaks is good for both body and mind. As you stretch, visualize something fun you want to do after work. This is an effective way to improve mood.
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Accept yourself. The key to happiness is learning to accept yourself. Although everyone has things they want to change, the most important thing is to appreciate who they are. [6] X Research Source
- Recognize the difference between admitting and giving up. You can learn to accept the things you cannot change without giving up on your goals.
- Make a note to appreciate something about yourself every day. You can dedicate a part of your daily journal to writing about your good points, such as your work ethic.
Lifestyle Change
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Change the environment. Do you feel panic? Or everything is fine but you want to be in a better mood every day? Just a few small changes. You can change your mood if you change your surroundings. Change is not always scary. [7] X Research Sources
- Environmental change can be very obvious. For example, if you and your partner often argue about closet space, a larger apartment is the key to solving the problem.
- Change the environment from small things. Try placing a vase of flowers in the living room every week. Flower viewing can also change the mood.
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Out for lunch. Research shows that more than half of Americans eat lunch at their desks. Worse, many people even skip lunch. Working through lunch can lead to extreme stress and reduced productivity. So leave your desk and get something to eat. [8] X Research Sources
- You don’t have to go to a restaurant or cafe to literally “go out” to eat. Just change the location, you can try having lunch in the break room. If the weather is nice, you can find a place to eat outside.
- Do what you like. Lunch time is break time. If you’re eating with coworkers, avoid talking about work. Instead, talk about your weekend plans or read a magazine.
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Surround yourself with optimists. Happy mood can be transmitted from person to person, so can pessimism. If you want to have more fun, try spending more time with happy people. Surround yourself with upbeat family, friends or co-workers [9] X Research Source
- Spend time with someone who encourages, cheers, and enriches your life. For example, if you have a friend who constantly encourages you to try new things, spend a lot of time with her.
- Try interacting with these types of people on a daily basis. For example, if there are two coffee shops near the company, it is likely that one will have a friendlier barista.
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Change job. For many people, work takes up most of their time. And many admit that they are not happy with the job they have. Sometimes, you feel bored, stressed and tired at work. Consider switching jobs if your job is affecting your happiness. [10] X Research Source
- Make a priority list. What is most important to you at work? Wage? Flexible time? Optimistic working environment?
- Take the time to figure out what you love to do. Then make an action plan. Feeling in control of your own life will make you happy every day.
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Try a new activity. Maybe you’re unhappy because you’re stuck in a rut. When people are bored they don’t feel optimistic. If you regularly try new things, you can eliminate boredom and add more fun. Trying new things also gives you the opportunity to find what makes you happy. [11] X Research Source
- Ever wanted to learn to play tennis? Register now. It’s not just about trying new activities, it’s about learning new things. Research shows that learning can increase pleasure.
- If you enjoy reading, you can join a book club. You can read books you didn’t choose yourself and meet many people with similar interests.
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Adopt healthy habits. Physical health is directly related to mental health. To increase your level of happiness, you can form healthy lifestyle habits. For example, exercise improves mood. [12] X Research Source
- Exercise produces endorphins that improve mood. Try to exercise for 30 minutes every day of the week.
- You can split up your workouts. Just 10 minutes of physical activity makes you feel better. You can go for a brisk walk on your lunch break.
- Rest. Many people’s irritability and sluggishness are due to lack of sleep. Get 7-8 hours of sleep every night.
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Add new foods to your diet. The good news is that chocolate can improve mood. Research shows that chemical compounds in chocolate can activate the pleasure centers of the brain. For example, phenylethylamine in chocolate is considered a “love potion” because it produces the same effect as being with the one you love. [13] X Research Source
- Try eating a small amount of pure chocolate every day, about 30g is appropriate.
- Eat shellfish. Clams are high in vitamin B12 which helps fight depression. Other foods high in B12 are salmon and beef. [14] X Research Source
- Eat walnuts. These seeds contain alpha-linpenic acid that helps fight depression. You can serve it with oatmeal or make walnut butter.
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Increase body contact. There is an important connection between touch and emotion. The more people you interact with, the more satisfied and secure you feel. If you love, hug your lover. Try hugging 10 times a day, both of you will feel happier. [15] X Research Source
- Have more sex. Sex, like any other physical activity, produces endorphins. It also strengthens the bond between you and your lover.
- If you’re not in love, there are ways to increase physical contact. You can note shaking hands when meeting new people, or when congratulating a colleague on a successful project.
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Pet. Having a dog or a cat can make you feel good. Pet owners rarely experience depression and anxiety. Keeping animals also helps you to be playful and laugh more. [16] X Trusted Source HelpGuide Go to Source
- Choose a pet that fits your lifestyle. For example, if you live in a small apartment, you can keep a cat or small dog.
- Adopt a pet from a pet rescue center. You’ll be glad to know that you’re saving a creature in need
Have an Optimistic Attitude
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Learn to take care of yourself. Taking care of yourself means doing something for yourself. Maybe give the body or mind a break. Self-care has been shown to make people happier, less stressed, and more productive. [17] X Research Source
- Take a few minutes each day to take care of yourself. Take time to relax in a soapy bath or read a few chapters of a good book.
- Recheck yourself. Ask yourself: “Am I doing too much? Do I need a break?” If the answer is yes, then allow yourself a short break.
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Be good to yourself. Self-criticism is normal. When your brain is at rest (or stressed) you automatically think about the problem to be solved or the task to be done. If you learn how to “suppress” the critical voice inside of you, you will live a happier life. [18] X Research Sources
- Learn how to make positive affirmations. Take time each day to look at yourself in the mirror and say positive things. You can say, “Smile. You have a beautiful smile and it’s contagious.”
- Make a list of your positive traits. When you’re down, you can read that list to cheer up again.
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Nurture the relationship. Prioritize personal relationships. This is the key to emotional stability. Take care to spend time with friends and family to openly communicate with those you love. [19] X Trusted Source Mayo Clinic Go to Source
- Schedule friends and family just like you would a work schedule. This ensures that you prioritize personal relationships and have time to enjoy life.
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Express gratitude. Take time each day to appreciate the good things in life. Not every day is necessarily the same. You can be grateful from the little things to the big. Appreciating the things in life is the key to happiness. [20] X Trusted Source Mayo Clinic Go to Source
- Try choosing one big and small thing you’re grateful for every day. You can say, “I’m grateful that my kids are healthy” and “I’m grateful that I rewarded myself with ice cream today.”
Advice
- Don’t worry about the little things.
- Be polite. Being rude doesn’t make you happy. If yes then you will get a lot of criticism. This is not fun at all.
- Remember to treat yourself well! You can’t be happy without brushing your hair or showering.
- Be yourself. You can’t be happy trying to pretend to be someone.
X
This article was co-written by Adam Dorsay, PsyD. Dr. Adam Dorsay is a psychologist working for a private company in San Jose, CA. He specializes in helping successful but troubled people in love and marriage, reduce stress and anxiety, and help them be happier in life. In 2016, he gave a TED talk on men and men’s feelings. He is the co-founder of Project Reciprocity, an international program at Facebook’s headquarters, and currently advises Digital Ocean to support their Safety Team. He received his doctorate in clinical psychology in 2008.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,041 times.
Living a happy life brings a lot of benefits. You are rarely stressed, mentally sharp and always have a feeling of joy. In addition, it also brings many benefits to the body such as stable blood pressure and better overall physical health. Many people are inherently happier than everyone around, but everyone has joy in life. Whether you’re looking for a dramatic change or simply want to smile more, there’s a lot you can do to make yourself happier every day.
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