4 fundamental points to build your happiness

Do you, like many people, have a mental list of things you think you need to be truly happy? Our society teaches us to pursue many external factors: success, wealth, fame, power, beauty, romantic love. But are they really the keys to happiness?

Research says no, at least when it comes to long-term happiness. A prestigious award, a big raise, an exciting new relationship, a fancy new car, weight loss, all of these may make us feel good at first, but the thrill doesn’t last very long. Human beings adapt quickly to new circumstances, a quality that has helped us survive and thrive. But it also means that the positive things that initially make us happier soon become our new normal and we return to our old base of happiness.

However, researchers in the field of positive psychology have discovered that one can actually increase one’s happiness and overall life satisfaction, without having to win a lottery ticket or drastically change one’s situation. What is needed is an inner change of perspective and attitude. And that’s really good news, because it’s something anyone can do.

Tip 1: Train your brain to be more positive

Our brain is wired to notice and remember things that are wrong. It’s a survival mechanism that helped keep our cave ancestors safe in a world where physical threats were plentiful. But in today’s relatively safe world, this biological predisposition to focus on the negative contributes to stress and unhappiness.

Although we cannot change our nature, we can train our brain to be more positive. That doesn’t mean putting on a smiling face and whistling a happy tune no matter what. There is no need to ignore reality or pretend that things are wonderful even though they are not. But just as dwelling on negative things fuels unhappiness (and plays a big role in depression and anxiety), choosing to notice, appreciate, and anticipate goodness is a powerful happiness booster. .

Cultivate and express gratitude

Learning to be more grateful can make a huge difference in your overall happiness. Research shows that gratitude helps you experience more positive emotions, decrease depression, feel better about yourself, improve relationships, and boost your immune system. A recent study found that gratitude even makes you smarter about how you spend your money.

There are a number of simple exercises you can practice to increase and cultivate an attitude of gratitude.

– Sincerely thank others. When someone goes above and beyond or does something to make your life easier, be quick to express your thanks and appreciation. Not only will the person feel good, but it will also make you happier. It’s an instant reward to see how expressing gratitude makes a positive difference in someone else’s day. It makes you realize that we are all connected and that what you do matters.

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– Keep a gratitude journal. It may sound corny, but writing down the good things that happened to you during the day really works. Research shows that keeping a gratitude journal is a powerful technique that instantly makes you feel happier, more connected to others, and genuinely grateful.

– Count your blessings. Get into the habit of regularly reflecting on things to be grateful for. Remember all the good people, experiences and things in your life, now and in the past. Focus on the blessings, large and small, from the people who love you, to the roof over your head, and to the food on your table. You will soon see that the list is quite long.

– Write a letter of gratitude. Think of someone who did something to change your life for the better and whom you never thanked properly.

– Write a thoughtful thank you letter that expresses what this person did, how it affected you, and what it still means to you. Then deliver the letter.

Tip #2: nurture and value your relationships

Nurturing your relationships is one of the best emotional investments you can make. If you make an effort to nurture and build your connections with others, you will soon reap the rewards of more positive emotions. And as you’re happier, you’ll attract more people and better relationships, making you even more positive and personable. It is the gift of happiness that keeps on giving.

Make a conscious effort to stay in touch. In our busy society, it’s easy to get caught up in responsibilities and neglect relationships. But losing touch with friends is one of the most common end-of-life regrets. Don’t let this happen to you. Make an effort to stay in touch with the people who make your life more enjoyable. Make time to call, write to, or see each other in person. You will be happier.

– Invest in quality time with the people you care about. It’s not just the time spent with friends and family that matters, but also how you spend it. Spending time together in front of the television will not bring you closer. People in happy relationships talk a lot. They share what is happening in their life and how they feel. Follow their lead and take the time to chat and enjoy each other’s company.

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– Give sincere compliments. Think about the things you admire and appreciate about the other person, then tell them. Not only will it make the other person happier, but it will encourage them to become an even better friend or partner. As a practice of gratitude, it will also make you appreciate the relationship more and feel happier.

– Happiness is contagious. You can literally catch a good mood (you can also catch a bad mood, but luckily sadness is less contagious than happiness). So make an effort to seek out and spend time with happy people. Before you even know it, you will also feel happiness.

– Rejoice in the good fortune of others. One of the things that really separates healthy, fulfilling relationships from the rest is how partners respond to each other’s luck and success. Do you show genuine enthusiasm and interest when your friend or family member has a positive experience? Or do you ignore, criticize, or minimize success, feel envious or threatened, or quickly say, “That’s great,” then move on? If you want closer relationships, pay attention when the other person is turned on. Ask questions, relive the experience with the other person, and express your excitement for them. Remember that happiness is contagious, and as you share the experience, its joy will become yours.

Tip #3: live in the moment and savor the pleasures of life

Think of a time when you were depressed or anxious. Chances are you’ve dwelled on something negative in the past or worried about something in the future. In contrast, when you focus on the present moment, you are much more likely to feel centered, happy, and at peace. You’re also much more likely to notice good things happening, rather than letting them go unnoticed or unnoticed. So how do you start living more in the moment and savoring the good things life has to offer?

– Meditate

Mindfulness meditation is a powerful technique for learning to live and enjoy the present moment. And you don’t have to be religious or even spiritual to reap the benefits. No need for panpipes, vocals or yoga pants.

Meditation is simply an exercise for your brain. When practiced regularly, meditation appears to decrease activity in areas of the brain associated with negative thoughts, anxiety, and depression. At the same time, it increases activity in areas associated with joy, contentment and peace. It also strengthens areas of the brain responsible for managing emotions and controlling attention. Additionally, being mindful allows you to engage more fully in the here and now and to become aware and appreciate the good things.

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Tip #4: Take better care of your health

You can be happy even when you are sick or in poor health, but that doesn’t mean you should ignore the aspects of your health that are within your control. Exercise and sleep are especially important when it comes to happiness.

– Make exercise a regular habit

Exercise isn’t just good for the body. It also has a powerful effect on mental well-being. People who exercise regularly are happier all down the line. Also, they are less stressed, less angry, less anxious and less depressed. It doesn’t matter what type of exercise you do, as long as you do it regularly. For best results, aim for one hour of exercise at least five days a week. If you find something you like, you’re more likely to stick with it. So don’t think you’re limited to hitting the gym or lacing up your jogging shoes. Find something that matches your lifestyle and preferences. It could be taking a dance class, shooting a field goal, taking a nature walk, joining a local sports league, playing tennis, running with your dog, swimming laps at the pool, hiking, biking or doing yoga in the park. If you have trouble thinking about what activities you enjoy, think back to when you were a kid. What sports or games did you enjoy playing?

Sleep well

Getting quality sleep each night directly affects your daytime happiness, vitality, and emotional stability. When you’re sleep deprived, you’re much more susceptible to stress. It’s harder to be productive, think creatively, and make sound decisions. How long do you need to sleep? According to sleep scientists, the average person needs at least 7.5 to 9 hours of sleep each night.


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