Everyone wants more happiness in their lives, yet it is not always clear to see what we need to do to achieve it. We know what happiness feels like, but reproducing that feeling on a daily basis can be difficult. Fortunately there is scientific research that has been studying the numerous ways that we can consciously make our lives happier. Let’s have a look at how your mind, body and attitude can be fine-tuned to promote Joy.

Exercise Regularly:   

Numerous studies have shown that regular exercise increases happiness by helping you to relax, and improving the way that you feel about your body. In addition, exercise releases endorphins and other “happy hormones” into your bloodstream that give you a feeling of wellbeing. Exercise is such a powerful way to elevate our moods, that it has even been recognized as an effective treatment for clinical depression. In a recent study of patients with depression, the ones who did regular exercise had a 91% improvement rate, while those who were treated with medication had only 62% success.

Getting enough sleep is not only vital for the body to rest and repair itself, but it is also an important factor in our happiness. Interesting neurological research has found that when you do not get enough sleep it weakens the area of your brain that remembers positive experiences. Conversely, loss of sleep has much less affect on the part of the brain that stores negative experiences. As a result, we tend to forget our pleasant memories, but are still able to remember our negative experiences - not a good recipe for happiness.

Taking time to be outdoors in a natural setting is a proven way to increase happiness. Many studies have found that spending as little as 20 minutes outside in good weather promotes positive moods and increased mental focus. People who live in natural environments score consistently higher on measurements of happiness than do city dwellers. So even if you live in an urban area, it’s important to take time to commune with nature.

Meditating for as little as five minutes each day can reduce stress, increase mental clarity, strengthen your immune system and get you on the path to true peace and happiness. For over 30 years Professor Herbert Benson of Harvard University studied the effects of meditation on our minds and bodies. His work has proven that meditation creates positive changes in the structure of the brain. Benson also found that it activates specific genes which promote good health and happiness.

Being in situations that make us uncomfortable has a powerful effect on our ability to feel joyous. This seems pretty obvious, so the best thing to do is to simply stay away from people and places that you find stressful. Set your intention to become aware of what makes you feel nervous or upset (traffic, crowds, negative news, rude people, etc.), and then make a conscious effort to avoid those things as much as possible.

The practice of gratitude focuses your attention on the good things that are happening in your life Right Now, and this keeps you from looking to the future for your happiness. Try this simple daily practice: As soon as you wake up in the morning think of one thing that you are grateful for and hold that thought for a minute or two before you get out of bed. As your day unfolds continue to find more and more things to be grateful for - the taste of your coffee, the song of a bird, the colour of the sky, the smile of a loved one. Happiness flows from gratitude.

If it is gratitude that keeps your mind from wandering into the future to find happiness, then it is forgiveness which frees you from the emotions of the past that are blocking your joy. Everyone has had painful experiences in their lives that they feel were caused by other people. Holding on to these negative feelings makes it impossible to achieve true happiness. As Nelson Mandela once said, ”Holding a resentment is like drinking poison and hoping it will kill your enemy.” Recent studies have shown that when we practice forgiveness it allows us to let go of the past, and this frees us to find happiness in the present moment.  

Researchers at the University of Pennsylvania have been studying the science of happiness for many years, and have come to the following conclusion: “We have found that helping others and being kind produces the most reliable increases in wellbeing of anything we have tested.” This has been confirmed by other studies which show that when you express friendly energy it comes back to you as happy feelings. A good way to make that happen is to…

The simple act of smiling sends a message to every cell in your body that Life is Good! When you smile it signals your brain to release the “happy hormones” into your bloodstream, and these make you feel great. As an extra bonus, your smile will bring joy and light to everyone whom you come into contact with, and if that isn’t enough, then remember that we all look so much more attractive when we smile.

Laughter is the most obvious indication of feeling happy, and now science is proving that it is incredibly beneficial for our health. Research has shown that laughing significantly reduces the effects of the stress hormone cortisol. At the same time it stimulates the release of dopamine and endorphins that strengthen our immune system and elevate our moods. In 1979 Professor Norman Cousins wrote “Anatomy of an Illness” which described his miraculous recovery from a fatal disease by constantly watching funny movies while taking large doses of vitamin C. Conventional science now accepts that laughter is an effective way to boost healing. Researcher Dr Lee Berk puts it this way: “It’s simple - the less stress one has the healthier and happier they are. Humor reduces the destructive stress hormones like cortisol, and boosts the beneficial ones that make us feel good.” Berk went on to say that “Laughter produces brainwave frequencies that are similar to those experienced in a meditative state.” We have already noted that meditation reduces stress and promotes happiness, so this is even more proof that laughter helps to bring lasting joy. So, whenever you are feeling down, or even just a bit ‘blah’, one of the best ways to get yourself “up” is to turn on a funny video and Laugh!