5 Daily Habits For Becoming Happier

Happiness: Everyone is in pursuit of it. Some find it, some struggle with it. The people who struggle the most with happiness are people who have a hard time defining happiness. Happiness means different things to different people. Some find happiness in material things, and some find it in emotional experiences. Wikipedia defines happiness as

"Happiness is a mental or emotional state of well-being defined by positive or pleasant emotions ranging from contentment to intense joy."

Regardless of how you define happiness, it is essential to know that it is attainable and within your grasp. You can integrate daily habits in your life to create those positive or pleasant emotions and put you in a happier state of mind. March 20th is the first day of Spring. It is also the "International Day of Happiness." It is the perfect time to commit to a few minor changes that can positively affect your mental health. Here are a few daily habits to help you lead a healthier and happier life.

Smile

We are going to start with the easiest and the most obvious ones. Smiling is an involuntary reaction when you experience happy feelings, but did you know it also works in reverse? In one study, participants who were instructed to smile had lower heart rate levels after recovery from the stressful activities. The study suggests that when you smile, your brain releases dopamine, serotonin, the body's natural pain reliever, and antidepressant. So the next time you are in a stressful situation or are feeling down, smile.

Get Enough Sleep

Getting enough sleep may sound easier in theory, but a lot of people struggle with it. Losing sleep could be because of a newborn baby, burning the midnight oil, or too many late-night soirees. It is crucial to know that your body will not properly function if you don't get enough sleep. Lack of sleep can affect your mental wellness in the form of mood changes, anxiety, depression, poor memory, poor focus, and concentration. The Center for Disease Control suggests 7-9 hours of sleep for most adults. Follow these tips for better sleep.

Practice Mindful Eating

We all know eating healthy food can lead to better physical health, but did you know that it could also lead to better mental health? You can promote the growth of good bacteria in your body by eating healthy food, which can positively affect the production of good neurotransmitters such as dopamine and serotonin. By contrast, when you consume unhealthy food, the production is impacted negatively, and so is your mood. According to the Harvard Medical School's health blog, there is a 25% to 30% lower chance of depression among those who have traditional diets such as Mediterranean or Japanese than those who follow a Western diet. These are the four stages of mindful eating.

Exercise

Just like consuming healthy food, exercising isn't just for the body. Exercising on a daily basis can help reduce stress, anxiety, and depression. Exercising also boosts self-esteem and happiness by releasing endorphins, aka happy hormones. You don't have to do a crazy workout every day. Even a short ten-minute walk around the block would do the trick. For the best results, start your day with a mindful stretch and meditation followed by a quick walk outdoors on your lunch break or after work. You can also choose from thousands of workouts and guided stretch sessions on youtube.

Breathe

Breathing is a natural phenomenon in your body. You don't need to think about it. Your body breathes when it needs oxygen. When you are exercising, and you need more oxygen, you breathe faster. But what if you want the exact opposite? What if your mind needs that oxygen? That is when you need to step in to do deep breathing exercises mindfully. There are plenty of deep breathing exercises, and your body knows none of them. Deep breathing, for the sake of your mind, is something you need to do actively. Deep breathing exercises can help reduce stress and have positive effects on mental health. To practice deep breathing, find a quiet, comfortable place to sit or lie down. Take a few normal breaths. Then try a deep breath. Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Wait for just a moment, and then breathe out slowly through your mouth or your nose. Repeat the process for 8-times, and you will find yourself in a better mood at the end of it.

Bonus Tip: Practice Gratitude

A recent two-part study found that practicing gratitude can significantly impact feelings of hope and happiness. The best way to practice gratitude is by simply acknowledging it. No matter how big or small, it could be a tangible thing you have, a relationship, or your health. A more advanced version could be in the form of a daily journal. You could start each day by writing down on paper (or digitally) the one thing you are grateful for that day. This will help you start your day with a glass-half-full mentality. It will put you in a better mood and a happier state of mind.

We all have things that we do that make us happy. We urge you to continue to do those things. Practicing these positive daily habits can help your mind be in a happier and healthier state and alleviate your overall mood.