Improving Happiness When It’s Not Your Natural State
Tips for achieving a positive, sunny attitude
Happiness and a positive attitude have been linked to multiple health benefits, but achieving that can be more difficult if happiness doesn’t come easily. Dr. Howard LeWine of Harvard Health offers tips on improving happiness.
Question: While I do believe that feeling happy is better for a person’s health, what can you do if you are not naturally a happy person?
Answer: A sunny outlook is linked to lower blood pressure, a healthier response to stress, and a better functioning immune system; and it can motivate people to be more active.
Research suggests that genetics determines about 50% of a person’s general disposition. Some people are just naturally happy. However, for the rest, happiness is under their control, according to Dr. Robert Waldinger, director of the longest-running study on happiness, the Harvard Study on Adult Development. “Even if you don’t consider yourself a happy person, there’s a good chance you have some power to change it. What’s important is to practice regular acts of happiness, activities linked with improving mood and optimism.” Here are some examples you can try.
Eight tips for improving happiness
1. Stay connected
There’s a strong link between happiness and close relationships with family and friends. “Personal connection creates emotional stimulation, which is an automatic mood booster, while isolation is a mood buster,” says Waldinger. Make efforts to expand your social circle.
2. Raise your hand
Studies have shown that volunteering provides a sense of purpose, which can improve your mood. The effect is especially strong in older adults. Find volunteer opportunities in your area that match your interests through the VolunteerMatch network.
3. Find your inner child
Revisit the activities that gave you joy as a child or young adult. What made you happy then? Pick up the hobbies, games, sports, or other interests from your youth.
4. Invest in experiences
It doesn’t need to be a big-ticket adventure. For instance, opt for dinner at an ethnic restaurant, a matinee at the theater, or a visit to an art exhibit. The investment can have lasting impact, too, as the experiences create pleasant memories that you can reflect on when you need a mood boost.
5. See green
Numerous studies have found that happiness correlates with time spent in urban green spaces like parks, gardens, and riversides. Any kind of interaction with the outdoors can have the same effect, such as hiking a trail, walking the beach, or exploring nearby woods.
6. Break up your routines
People feel happier when they have variety in their daily routines. Even small changes can have a significant impact.
7. Embrace gratitude
Look around and feel grateful for what you have instead of reaching for something new, hoping it will make you happier. Practicing gratitude for as little as 10 to 15 minutes a day can enhance emotional wellness.
8. Smile more
Research has found that smiling can improve your mood, just as scowling can make you feel angrier and frowning can make you feel sad.
Howard LeWine, M.D., is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.
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