9 mood-lifting tricks for a happier you in under two minutes
By now we’ve all heard the experts reveal that money or miracle wrinkle-removers don’t bring us true happiness – in fact, according to research from the University of California, life circumstances account for only 10 per cent of happiness. So exactly does make us smile? Well, half of our happiness depends on our genetic “set point”. But perhaps what is most interesting about happiness is that about 40 per cent of it is influenced by what we do deliberately to make ourselves happy. Next time you need to turn around a stressful day or brighten up a blah afternoon, try one of these proven tips to lift your mood and make you smile.
1. Do something for someone else
Perhaps not surprisingly, people who volunteer are more likely to be happier than those who don’t. There are many ways you can make a difference in mere minutes simply by reading to children or signing up for a charity walk. Researchers believe volunteering boosts happiness because it increases empathy, which makes you appreciate all the good stuff in your own life.
2. Look through old photos
If you’re feeling a little down, break out your kids’ baby albums or pics from your favourite vacation. Researchers at the Open University in the UK found that after they examined how much people’s moods rose after eating a chocolate snack, sipping an alcoholic drink, watching TV, listening to music, or looking at personal photos… the music and chocolate left most people’s moods unchanged; alcohol and TV gave a slight lift (1 per cent), but viewing pictures made people feel 11 per cent better.
3. Inhale a calming scent
In an Austrian study, researchers wafted the smell of oranges before some participants and lavender before others. The two groups felt less anxious, more positive, and calmer when compared with participants who were exposed no fragrance at all. Add a few drops of either oil to a room diffuser and use in your home on stressful days or simply to unwind and calm your mind at night.
4. Open the curtains
They don’t call the sun “the sun vitamin” for no reason. To feel happier in seconds, let the sunlight stream in when you first wake up. One study of more than 450 women found that those who got the most light, particularly in the morning, reported better moods and sleep. If possible spend as much near windows with drawn back curtains – for example, eat breakfast near a window that gets plenty of daylight, put exercise equipment near a bright view and open curtains and shutters while cooking. Furthermore, some researchers speculate that combining exercise with morning light exposure may amplify light’s beneficial effects on mood, sleep, and alertness.
5. Get walking
“Studies have shown that even mild exercise, about 40% of your max heart rate, can lift your mood,” says Jack Raglin, PhD, of Indiana University. “So if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.”
6. Clear the clutter
While some people can happily ignore disorganised piles of paper on the kitchen counter, for others it can make them anxious. For some, “clutter is a reminder of things that should be getting done but aren't,” says Elaine Aron, PhD, author of The Highly Sensitive Person. “It can make you feel like a failure.” Quickly quash this by straightening up a few surfaces where you spend the most time.
7. Watch funny video clips
Studies show that a good belly laugh produces a chemical reaction that instantly elevates your mood, reduces pain and stress, and boosts immunity. So if you ever feel overwhelmed or like you may snap at any minute, make yourself giggle by watching a funny video clip online.
8. Fake it until you make it
Evidence suggests that just smiling and looking like you’re happy will make you sunnier. Studies show that even muscular changes in your face can elevate your happiness, as can good posture. Smiling works because if you act like you're a happier person, you can experience all these positive social consequences. You make more friends. People are nicer to you. And these things can have real consequences.
9. Zone out
Some research suggests that we may have an inborn need to zone out once in a while. In an exploratory study, researchers observed three babies who turned away or blocked their eyes in response to overstimulation. Mothers who recognised this behaviour and gave their children some much-needed downtime had happier, easier babies. Be sure to give yourself a time-out during a hectic day by kicking up your feet and closing your eyes. Think about something that takes your mind off the daily grind, like fun plans for the weekend.
Related links:
Why a little “me time” is the answer to a stress-free life
Surfing in your 60s – it can be life-changing
Keeping a journal can boost your health