Behavioral scientists have spent a lot of time studying what makes us happy. It is scientifically proven that happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies.
Conquer Negative Thinking
All humans have the tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It’s an evolutionary adaptation- learning from dangerous or hurtful situations we encounter throughout life. This also means that you must work a little harder to train the brain to conquer negative thoughts. Here’s how:
Don’t try to stop negative thoughts: Telling yourself to stop thinking about thoughts, only makes you think about them more. Instead, acknowledge your worries.
Treat Yourself like a Friend: When you are feeling negative about yourself, ask yourself what advice you would give a friend who was down on themselves. Now apply that advice to yourself.
Challenge your negative thoughts: Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get from a negative mindset to a more positive one. The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
Controlled Breathing: Studies have found that breathing practice can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression, and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath meditation to reach enlightenment.
Rewrite your story
Writing about oneself and personal experiences – and then rewriting your story – can lead to behavioral changes and improve happiness. Some research suggests that writing in a personal journal for 15 minutes a day can lead to a boost in overall happiness and well-being. By writing and then editing our own stories, we can change our perceptions of ourselves and identify obstacles that stand in the way of our personal well-being.
Get Moving
When people get up and move, even a little, they tend to be happier than when they are still. It does not have to be a rigorous activity; even just gentle moving can elevate the mood. Of course, we do not know if moving makes you happy or if happy people just move more, but it is known that more activity goes together with better health and greater happiness.
Practice Optimism
Optimism is part genetic and part learned. Even if you were born into a family of gloomy nature, you can still find your inner ray of sunshine. However, people often misunderstand what it means to be an optimist. Optimism doesn’t mean ignoring the reality of a dire situation. For instance, after a job loss, many people feel defeated and think, “I’ll never be able to find a new job and recover from this”. An optimist would acknowledge the challenge in a more hopeful way. The optimist would say something like “This is going to be difficult, but it’s a chance to rethink my life goals and find work that truly makes me happy”. And thinking positive thoughts and surrounding yourself with positive people really does make a difference, Optimism can be infectious. So, make it a point to try and hang out with optimistic people.
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