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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.
This article has been viewed 9,835 times.
Happiness is a big goal in everyone’s life and something that you need to work towards every day. Happiness is not something you get and hold – it is a series of decisions that you have to make every day. Start by cultivating optimism in your life and living it the way you feel is right. Also, surround yourself with positive people, connect with people, and take care of yourself both physically and mentally. However, you should also be aware that mental health issues like depression can make it difficult to find happiness without professional help.
Steps
Create a positive mindset
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Express gratitude for the good things you have in your life. You can change your life by being grateful for what you have. Gratitude helps you focus on what’s good going on, so you’ll be less upset about life. Take a few minutes to enjoy the happy moments. Besides, don’t forget to thank others when they do good work for you. [1] X Research Source
- Write a gratitude journal or list 3-5 things that you are grateful for each day.
- Your list of things to be grateful for might include “pet cat,” “the job I love,” and “best friend I can call anytime,” “warm bed,” and “wake up.” delicious”.
- When you’re feeling down, review your list of things you’re grateful for to feel happier.
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Replace negative thoughts with positive monologues. It’s hard to be happy with negative thoughts in your head, but this can be changed. When you notice a negative thought popping up, tell yourself it’s not really true and replace it with a more positive or moderate thought. Besides, you should also say to yourself positive sentences every day. [2] X Research Source
- If you find yourself thinking, “I’m so ugly,” replace it with the thought, “I’m not ugly because everyone has their own beauty” or “I’m unique, and that means I’m not ugly.” Pretty.”
- Use positive affirmations like “I can do it”, “I am satisfied with myself” or “If I try, I succeed.”
Tip: Speak to yourself as if you were talking to a close friend. For example, if your friend stumbles during a presentation at work, you might encourage him with statements like, “It’s okay, it’s okay. Next time you will do better.” [3] X Trusted Source National Health Service (UK) Go to Source
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Tell yourself compliments at least once a day. Focus on your strengths with self-praise. Highlight your best qualities, celebrate your talents, and acknowledge your accomplishments. This will help you to think positively about yourself.
- Say, “I look great in this,” “My presentation was great,” “I have a knack for writing,” or “I’m an empathetic person.”
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Stop comparing yourself to others. Everyone has their own path, so it’s not fair that you measure your progress by looking at the achievements of others. Don’t bother about what everyone around you is doing. Instead, compare yourself to your past self. This will help you see how you’re making progress. [4] X Research Sources
- For example, don’t get impatient when it seems like all of your friends have career advancements. Your time will come. Compare that to where you were last year.
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Find something positive when you face obstacles. Difficulties and obstacles are a part of life that no one can avoid. When faced with a difficult problem, try to find the bright side of it. This will help you to be more optimistic at the time and more mature from what you have been through. [5] X Research Sources
- For example, let’s say you just lost your job. The situation is difficult, but you can see it as an opportunity to try another profession.
The other way around: Sometimes traumatic experiences happen in life, such as the death of a pet. You don’t have to look for the positive in situations like these. Give yourself time to grieve and express your feelings to ease the sadness.
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Live mindfully to focus on the present moment. It’s hard to stay positive when you’re nostalgic for the past and worried about the future. Mindful living is a solution that can help you focus on the present to avoid overthinking unnecessarily. You can apply the following methods to focus more on life: [6] X Research Source
- Meditation.
- Use the 5 senses.
- Just do one at a time.
- Focus on how your feet feel on the ground.
Live with the best version of yourself
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Live according to your personal values. You can fall into a state of heartache or conflict if you ignore your core beliefs. Find your personal values by making a list of the things that are important to you, recalling moments when you were truly happy, and identifying what you aspire to in life. Then, align your lifestyle with those values so that you can become the person you want to be. [7] X Research Sources
- For example, you want to help people and love creativity. To live up to these values, you can choose a nursing career and a hobby of painting in your spare time. Besides, you should also consider when making decisions so as not to hurt others.
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Do at least one thing every day that you love. Choose a joy each day so you can enjoy life. Make a list of activities you enjoy and set aside time each day for one. This can help you love life more and become the best version of yourself. [8] X Trusted Source National Health Service (UK) Go to Source
- For example, you could pick up a hobby, have fun with friends, play board games, go for a walk with your pet, take a hot bath, read a book, watch a movie, go to a concert, or try cooking. a new dish.
- If you’ve always wanted to do something, then try it now! For example, sign up for a drawing class or go online to find dance videos and follow along.
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Find your strengths to build confidence. It’s easier to feel happy when you feel proud of yourself, and you can achieve this by recognizing your strengths. Make a list of your talents, skills, and knowledge and review them often to remember how great you are. [9] X Research Source
- Your strengths might include talents like math, writing, singing, or sports. In addition, you may also possess skills such as communication, analytical ability or critical thinking. Alternatively, maybe you are very creative or have the ability to collaborate with people.
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Try to improve to overcome the disadvantages. Everyone has a weakness, so you don’t have to feel guilty. If you feel frustrated because of your weaknesses, try to improve by learning new skills or trying to do something different, gradually you will improve. [10] X Research Source
- For example, if you’re afraid of public speaking, join the Toastmasters club or sign up for an improv class to get better at it.
- Similarly, you may not be satisfied with your body shape. To improve your figure, you can start an exercise program.
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Express your emotions so you don’t get repressed. Emotions are extremely important, so don’t hide your feelings. If you let go of your emotions, you will be even more stressed. Instead, choose a healthy way to release your emotions. Here are some suggestions: [11] X Research Sources
- Talk to someone
- Write diary
- Do something creative
- Do exercise
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Spend money on experiences instead of items. The feeling of buying something you’ve always wanted is fun, but it doesn’t bring lasting happiness. The experiences you have will leave you with greater joy than material things, so spend money on interesting activities or rewarding trips. It will be even more fun if you invite family and friends to join. [12] X Research Source
- For example, you can buy a ticket to an amusement park instead of buying a new shirt.
- You should still buy essentials, such as a computer for studying or a cleanser for skin care. There is nothing to feel guilty about when you spend money shopping for these things.
Build a support system
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Be around positive people. Optimists can put you in a better mood. Find among your acquaintances who you usually feel elated when you meet them and spend more time with them. You can invite them out, text them, and organize group outings. [13] X Trusted Source National Health Service (UK) Go to Source
- You don’t have to stop seeing negative friends or family members – you just need to spend more time with positive people around you.
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Connect with people so you feel part of a community. Humans need community, so you’ll be happier around people. Focus on connecting with the people around you. You can do this by interacting with them, finding common ground with them, or empathizing with what they’re going through. [14] X Research Source
- For example, look for things that you have in common with people, even if you seem very different from them. Maybe everyone loves to read books, love nature, or like a certain TV show.
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Join a club or meetup related to your interests to make friends. If you want to make more friends, go to clubs or events to socialize with people there. Find a club that focuses on topics that interest you. Get to know the people you meet there so everyone becomes friends. [15] X Research Source
- For example, you can find a science fiction reading club or a drawing club.
Tip: Friendships take time to develop, so don’t worry if you don’t connect with people at first. Just keep going to clubs and events, and eventually you’ll make friends.
Take care of yourself physically and mentally
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Get 7-9 hours of sleep every night to let your body rest. Feeling tired can negatively affect your mood, further hindering you from enjoying life. To stay healthy and fresh, create a bedtime routine to make it easier to fall asleep. Plus, you can follow a bedtime routine to fall asleep faster. [16] X Trusted Source National Health Service (UK) Go to Source
- A good bedtime routine might include taking a warm shower, putting on your pajamas, and reading a chapter of a book in bed.
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Eat a healthy and balanced diet to get enough nutrients in your body. Nutrients give you energy, so eating right will keep you healthy. Eat fresh produce, lean protein and complex carbs to stay healthy. Besides, cut down on processed foods and sugary snacks, as they contain only empty calories. [17] X Trusted Source National Health Service (UK) Go to Source
- Lean proteins include chicken, fish, turkey, tofu, nuts, and meat substitutes.
- Complex carbs include foods like starchy vegetables and whole grains.
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Exercise 30 minutes a day for a positive mood and healthy body. Exercise helps the body release endorphins that create a feeling of happiness. What’s more, exercise provides energy and helps you feel good. Choose exercises that you enjoy so that you can easily practice every day. [18] X Trusted Source National Health Service (UK) Go to Source
- For example, you can walk, jog, dance, hit the gym, join a recreational sports team, or go swimming.
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Incorporate stress-reduction therapies into your daily routine to combat burnout. Stress is an inevitable part of life, but you will be very tired if you are under too much pressure. To manage your stress levels, try applying stress relievers to see what works for you and incorporate them into your daily routine. [19] X Trusted Source National Health Service (UK) Go to Source
- You can find a friend to confide in, do something creative, have fun with adult coloring books, spend time on a hobby, journal, take a bath or play with your friends. pet.
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Stop following social media from time to time to avoid feeling like you’re missing something. Social media can cause a feeling of missing out, also known as “fomo” syndrome, because it makes people feel like everyone else is superior to them. Don’t forget that what people put online is often exaggerated, and you only see their best moments. Also, avoid social media when you’re sad. [20] X Research Sources
- An app that blocks social media for a period of time each day can also be helpful.
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See a therapist if you need help. Maybe you need help to feel happy. That’s fine as well. A therapist can help you change your thoughts and behaviors to improve your mood. Ask your GP to refer you to a specialist or do a search online. [21] X Trusted Source National Health Service (UK) Go to Source
- Health insurance may pay for psychotherapy sessions. Please review your contract for benefits.
Tip: If you have a mental health problem, you may need treatment to get over your depression. Don’t think you have to deal with it alone.
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According to psychologists, the answer to this problem may be contentment, which is learning to find a sense of serenity and acceptance in the present moment. This is the fundamental difference in Eastern and Western philosophies about happiness. While traditional philosophies such as Buddhism and Hinduism view happiness as coming from within, Western philosophy holds that happiness is something for human beings to pursue and achieve, even to be incorporated into it. national line as in the Declaration of Independence of the United States. [22] X Research Source
Advice
- Live a life where you feel happy. Don’t mind what others think.
- Everyone has bad days. Focus on making good days more than bad days.
- Try to focus more on positive experiences instead of painful ones.
Warning
- If you have a mental health problem, you may need treatment to feel better. See your doctor or therapist to learn about treatment options.
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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.
This article has been viewed 9,835 times.
Happiness is a big goal in everyone’s life and something that you need to work towards every day. Happiness is not something you get and hold – it is a series of decisions that you have to make every day. Start by cultivating optimism in your life and living it the way you feel is right. Also, surround yourself with positive people, connect with people, and take care of yourself both physically and mentally. However, you should also be aware that mental health issues like depression can make it difficult to find happiness without professional help.
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