10 super simple ways to bring joy into your life
Here are 10 things you can do to put a smile on that dial and turn that frown upside down.
1. Exercise
All lists about happiness stress the importance of exercise in maintaining a cheery outlook. Around 20 minutes of exercise a day boosts endorphins and distracts your mind from pressing woes; it has also been shown to boost memory. It has to be a daily commitment -- according to research conducted by Penn State University, even one day of being sedentary lowers mood and memory retention -- but the euphoria yielded by an endorphin rush is worth the pain. Fortunately, there's a more enjoyable way than running or endless squats...
2. Sexxxercise
Yes folks: as well as allegedly feeling not entirely unpleasant and burning off calories, engaging in coitus is conducive to happiness and reductions in stress and anxiety. Regardless of your orientation or set of equipment, engaging in coitus once a week can make you feel as good as if you've earned an extra $50,000 in income. Those of you without partners, fear not: masturbation is equally effective in abating stress and getting the endorphins flowing. Dim the lights, light some candles, put on some Marvin Gaye and do your thing. You can also use your refractory period as impetus to catch up on...
3. Sleep
Ahh sleep, blissful repose, a blessed reprieve from pesky consciousness. Unfortunately, in the course of our manic everyday lives, it seems we're not getting enough of the good stuff. according to the latest data, one-third or more of us aren't sleeping enough.
No matter how busy we are, most adults still require between seven and nine hours (and a good dosing of caffeine) to function properly. Making sure you get enough does wonders for your mood, minimises the risk of illness and other stressful factors, and has been shown to increase an optimistic outlook on life.
4. Go outdoors
I get it. I know that some days it's hard enough to leave your bed, let alone the comfort and warmth of your secure abode, but research shows your trepidation will be short-lived. Even looking at images of nature scenes online has been shown to uplift people's moods. The effects of experiencing it first-hand, then, are beyond dispute. As an added bonus, being outdoors exposes your body to vitamin D, which is famed for its ability to lift the spirits and even ward off depression.
5. Or stay in with a movie
There's a contrasting approach you can take if you're a bit under the weather. Research suggests that watching a movie, or binge-watching a television show, can be great for righting emotionally turbulent periods. It doesn't have to be a highbrow cinematic opus either. Slide those copies of Citizen Kane and Satantango back under the bed and put on, say, 27 Dresses or The 40-Year-Old Virgin (unabashedly my go-tos).
As an interesting corollary, Ohio State University published findings that show watching sad movies can improve your mood. As counterintutive as it may seem, there's solid reasoning behind it: sad movies force us to focus on the things in our lives with are important, which in turn boosts happiness.
6. Or a good book, or tune
The curious art of "bibliotherapy", or the art of encouraging reading for its therapeutic effect, has existed as long as fiction itself. But it's recently been given science's royal approval. According to a study fresh out of the University of Liverpool, reading for as little as 30 minutes a week makes you happier, boosts self-esteem and encourages creativity and empathy.
Meanwhile, jamming a good upbeat tune reduces stress, and it's been shown that happiness transmitted through music is contagious.
7. Or get creating yourself
According to experts, creating your own masterpieces - even if they're for your eyes and ears only - provides mental stimulation and a sense of accomplishment that leads to happiness. Writing out your feelings is particularly therapeutic. Documenting positive experiences can make you feel up to three times happier, especially when you look back at the moments you're grateful for.
In a similar vein, taking up a new hobby you haven't previously had a crack at is strongly endorsed by professionals.
8. Take care of others
Charity, compassion and kindness have long been considered fundamental human virtues. They permeate major religions – Jesus seemed pretty keen on them, and charitable offerings is one of the five pillars of Islam – but in our secular society it can be easy to lose sight of how important they are to our sense of collective humanity.
But if you ever needed any other reason to do a good deed, know that performing them actually makes you happier and boosts self-worth. It can be anything from donating clothes or money to the homeless, to a "random act of kindness", to something as simple as checking up on an old friend you know is having a rough time. It's good for others and, happily, it's good for you.
9. And take care of yourself
Self-love is often decried as narcissistic, especially by older generations, but science isn't on their side. Studies show that taking care of yourself is integral to a general sense of happiness and building identity. This means, I'm pleased to report, that you can treat yourself. Retail therapy, in small doses, is real. Buy that coveted item, take a day in with your favourite book, snap that selfie that shows off your best features, wear clothes that make you feel like a million dollars.
But before you max out your credit card, remember that saving money makes you happy as well. As with everything, it's a delicate balancing act. Try to work out whether the happiness accrued from a big purchase will be worth the stress of the debt incurred later.
10. Don't worry if you get the blues every now and then
Finally, we have a weird societal expectation that sadness is a thing to be conquered, a feeling that should be avoided and suppressed at all costs. This is, to my way of thinking, short-sighted. Finer minds than mine have looked back on their life and cherished the sad moments alongside the good. We're formed by all our experiences, good or bad, and there's no shame in that.
On the contrary, sadness is an integral part of being human. We're in a greater position to appreciate happiness if we've experienced its opposite. Life is funny and rewarding and sad and weird and we shouldn't have it any other way. All the things on this list will help you live a life well-lived, but sadness is an important part of the rich tapestry of life.
First appeared on Stuff.co.nz.