C’mon, Get Happy! 30 Easy Ways To Boost Your Mood
You’re bound to find a happiness-booster on this list that will work for you.
Sure, there’s the obvious reason to want to be happy — it’s objectively better than feeling mad or sad. But research shows that happiness is also good for health, with one study showing that it’s associated with better physical functioning with age. Another study even shows it could help you live longer!
To celebrate the International Day of Happiness, check out these 30 research-backed ways to boost your well-being today. (And they’re all totally doable!)
Write down your thoughts. Research shows that writing (and then rewriting) your own personal narrative, as well as writing as a way of exploring relationship problems, boosts happiness.
Get an office plant. Not only will you be happier, but you’ll also be more productive, research shows.
Plus, you get to come up with a cool name for your office plant. (Photo: Flickr/ Brian Lamb)
Think of who or what you’re thankful for. Gratitude not only makes you feel better about where you currently are in life, but also about what’s in store for the future.
…And then actually say thank you to that person. Research shows that actually writing out and delivering a thank you note to someone who hasn’t been thanked for his or her kindness can actually boost your own happiness.
Get enough Zzs. Not only is sleep good and essential for your health and ability to focus, it also has a serious impact on mood.
Go for the experiences, not the material things. Research shows that pleasure and satisfaction endure longer when people invest in experiences, instead of material goods.
Consider it an excuse to take a vacation. (Photo: Flickr/Kenny Louie)
Give back. Volunteering is associated with a longer lifespan and decreased risk of depression — PLUS it boosts well-being.
Go on a hike. Group nature walks not only increase your happiness, they can also help lower stress.
Sing a tune. Singing and music are associated with the release of a number of feel-good neurotransmitters and chemicals, including endorphins, serotonin, and dopamine. (Choir singing in particular seems to be effective in boosting well-being!) Music is also associated with a decrease in the stress hormone cortisol.
Grin. Even a forced smile will make you feel more positive feelings.
Break a sweat. There’s no shortage of evidence showing that exercise increases happiness. Apparently, just 20 minutes of fitness can have effects on the mood for 12 hours.
Pounding the pavement isn’t just good for your body, it’s good for your mood! (Photo: Flickr/Rich Orris)
Visit the park. Research shows an association between green spaces in cities and increased feelings of well-being.
Laugh! Sure, happiness can lead to laughter. But it can go the other way, too — laughter can make you feel joyful, experts say.
Eat the right foods. Certain foods can actually have mood-boosting effects, studies show. Foods high in specific nutrients — including calcium, magnesium, vitamin B12, and vitamin D — can particularly do the trick.
Maintain a healthy work-life balance. Denmark is ranked the happiest nation in the world, according to the European Commission’s “Eurobarometer.” One big reason: Danes don’t overwork themselves, and know how to balance family time and work.
Take a break from your smartphone. It will help you be more mindful, which in turn can boost relaxation and well-being.
Head to the animal shelter. Pet owners have higher well-being than their pet-free friends, research shows.
How could you not be happy after looking at that face? (Photo: Flickr/Melissa Dooley)
Tap into your spiritual side. The sense of meaning that religion and spirituality bring, as well as the sense of community that’s often part of religion, can all boost well-being.
Think of a happy memory. Tending to remember the good times you’ve had in the past instead of focusing on the negative is associated with increased happiness, San Francisco State University researchers found.
Use that PTO. People who take regular vacations have higher levels of happiness than those who don’t regularly get away, according to a Gallup study.
Related: How To Actually Use Up Those Vacation Days
Put on your dancing shoes. One study by Swedish scientists showed that dancing improves mental health and boosts mood among teen girls struggling with pain, stress, and anxiety.
Cut out the junk (from your diet). Eating a healthy diet (like the Mediterranean diet) is associated with fewer depressive symptoms, compared with eating a typical American diet, according to a JAMA Psychiatry study.
Listen to a song you love. Listening to a song that triggers nostalgia boosts levels of optimism, according to University of Southampton researchers.
Bonus points if you sing along. (Photo: Flickr/Sascha Kohlmann)
Get busy between the sheets. Research shows that sex is associated with increased happiness — more so than money.
Hang with your pals. Not only does friendship boost happiness, it decreases feelings of loneliness and stress.
Let go of the unfeasible. A study from Concordia University and McGill University researchers of breast cancer survivors found that letting go of unrealistic goals and setting new ones is associated with higher quality of life and well-being.
Related: How Meditation Promotes Health And Happiness
Video chat with a loved one. A study from the University of Exeter showed that elderly people who used Skype or Facebook to connect with their loved ones living in other countries experienced improved physical and mental health.
Trade your car tires for bicycle tires during your morning commute. Research shows that biking or walking to work is associated with higher well-being than driving to work.
And it’s good exercise. (Photo: Flickr/philhearing)
Appreciate an awe-inspiring moment. It will expand your perception of time (making you feel like you have more of it) and increase your appreciation of life.
Get creative outside of work. Spending your off-the-clock hours doing something creative (like writing) improves well-being and helps you recover from stress, research shows.
