With such an epidemic sweeping our society, we need all the happiness in our lives we can get. However, we can’t just sit around all day waiting and hoping to feel good. We have to take action and need to create happiness ourselves. UCLA psychology researcher, Alex Korb, has found that there are 5 hacks you can start doing right now to increase your happiness.
Stand Tall, Smile Wide and Open Your Eyes
It turns out that your posture and facial expressions have a profound effect on your happiness levels. Slumped over, with a frown on your face is a sure fire recipe for feeling down. When in doubt stand up straight and SMILE – even when you don’t feel like smiling at all. Not only will you trick your brain into thinking all is right with the world, but you’ll also be more attractive – that alone should make you happier. As the old saying goes, “Fake it until you make it.” Dr. Korb also recommends wearing sunglasses. Not only because they look cool, but because you also wont squint. Squinting forces the corrugator supercilii muscle to fire. When that muscle fires you squint and the brain interprets this as you being worried. So, wear the shades and you’ll help short circuit the squint-worried feedback loop.
Wake up Refreshed
If you’re going to be happy you MUST get a good night’s sleep. However, too many people are not getting nearly enough sleep to actually refresh and rejuvenate the body and the brain. Sleep and depression are closely linked. Which one comes first? Sleep issues or depression? It seems to be a chicken and the egg scenario. You may be wondering what are some things we can do to actually sleep better tonight? Go to bed at the same time each night, begin a nighttime ritual, sleep in a completely dark room, and turn off the smart phone, tablet, computer, as well as the TV too. The blue light from those devices plays havoc with our natural sleep cycles.
Focus on Your Long-Term Goals
If (or more likely when) you feel overwhelmed, don’t focus on the here and now. Take a minute and remind yourself of your long-term goals. Reframing the focus from the challenges and struggles of right now to the eventual payoff you’re working towards can reframe the situation in your brain and make you happier. Just the feeling that you’re in control of the situation, and working towards your goals, is all it takes for the body to release dopamine (the feel good neurotransmitter) and begin the shift into a happier state.
Build Good Habits…
…or you’ll just end up stressed out and less happy because you screwed up, or didn’t move yourself towards your long-term goals. Now you feel bad about your choices and ultimately your self. Lets face it, we don’t always “do the right thing.” How often do we start a diet, know we should order the salad, and opt for the cheeseburger instead? More than we should – I know. One of the keys to increasing happiness is to build good habits and strengthen the good ones you’ve already got. By doing this, you’re going to make more choices that are in line with your long-term goals and strengthen your sense of belief in the control you have over those outcomes. As we learned earlier, focusing on your long-term goals is one way to quickly increase happiness. Your brain has three regions that interact to build habits: the Prefrontal Cortex (which is focused on things like long-term goals), the Dorsal Striatum (which tries to get you to repeat the actions you’re used to doing), and the Nucleus Accubens (the trouble maker, that just wants you to do what feels good in the moment). The key to building good habits, and being happy with your decisions, is to listen to the Prefrontal Cortex most often. This means limiting stress in your life. Doing so keeps the Nucleus Accubens muted and Prefrontal Cortex in control of the decisions your making, the actions you’re taking, and (ultimately) the habits you’re building. The easiest way to keep the Prefrontal Cortex online, and make the best decisions is to take one small step towards your goal – no matter how small.
What Songs Remind You Of Happy Times?
Put them on and crank them up! Playing music from the happiest times of your life reminds you of those places and how you felt when you experienced them. Music from happy times literally transports your brain to that time and place.
Conclusion
The pace of modern lifestyle is frantic. With so many stressors awaiting us, it’s easy to understand why so many are depressed, anxious, stressed out, and just plain blue all of the time. However, happiness doesn’t have to be this elusive thing that is outside your reach. With breakthroughs in neuroscience like those mentioned in this article, we’re learning we can have a profound affect on our happiness. Just by implementing simple strategies (like those highlighted here), we can lead happier and more enjoyable lives.
