In a society where many people are grappling with mental health concerns like anxiety or depression alongside the stresses of everyday life, it’s unsurprising that there have been many studies focused on happiness. The results of these studies have shown us that we have control over creating happiness in our lives.
It should be noted that happiness is not a continuous, ongoing feeling; it’s an emotional state that comes and goes. Talking about happiness in the capacity of having a happy life is about experiencing general feelings of contentment and fulfillment. For many, it also involves being able to cope with life’s stressors in healthy ways.
To increase general feelings of happiness, we can engage in activities that release dopamine and serotonin—often called the “feel-good chemicals.” These activities range from winning at Fire in the Hole 2 and listening to music to working out and eating right.
However, not all dopamine- or serotonin-releasing activities are ideal for our health. Because of this, you’ll want to prioritize some over others. According to science, the 10 behaviors or activities listed here are the best for increasing general happiness levels.
Before we look at these behaviors, it’s important to note that people experiencing mental health concerns should still seek professional support but can use these to supplement their care plan.
1. Exercise
Exercising has many positive outcomes for our health, including our mood. It releases endorphins, dopamine, and serotonin, all of which boost our moods. To release these hormones, you don’t have to do strenuous activities every day. Even activities like walking or cycling can improve your mood. It is generally recommended that people get 150 minutes of exercise each week, but starting with just a short 10-minute walk each day can already make a difference.
2. Get Outside
The concept of taking a forest bath isn’t just a fun trend. It has also been proven beneficial for our mood and overall mental health. You also don’t need to head out to the woods or a hiking trail to benefit from this; even going to a park in the middle of the city can boost your mood. The International Journal of Environmental Health Research recommends spending at least 20 minutes outside, ideally with greenery, to enjoy the feel-good benefits.
3. Get Safe Exposure to Sunlight
Sun exposure releases endorphins, which make us feel better. It has even been linked to boosting immune systems and physical health. Of course, too much sun can harm our health too, so it’s important to be careful. It’s best to avoid being in the sun for long periods when the sun is at its highest (typically 10 am to 2 pm) and to apply sunscreen regularly.
4. Get More (and Better) Sleep
A 2017 UK sleep study revealed that not getting enough quality sleep can lower our moods, particularly if we are already struggling with our mental health. By prioritizing good sleep hygiene, we can help reduce this negative impact. Good sleep hygiene includes having a regular and consistent sleep schedule, only using your bed for sleep, giving yourself at least a half hour of screen-free wind-down time before sleeping, avoiding caffeine late in the day, and exercising.
5. Express Gratitude
Expressing gratitude is a positive psychology practice that has been shown to help increase overall feelings of contentment in the moment, and it adds up in the long run for improved feelings of life satisfaction. One common way to practice or express gratitude is to journal about what you’re grateful for.
6. Meditate
Meditation and other mindfulness activities are believed to release endorphins and help people be more present and self-compassionate. These outcomes are particularly notable for those who have participated in these activities for a long time.
7. Be More Social
Being more social doesn’t mean increasing the size of your friend group, though this is another way to enhance your social life. It’s about being more engaged and involved with the people already in your life. Taking care of our relationships has mental and physical health benefits, helping us live longer and more contentedly.
8. Take Part in Random Acts of Kindness
Being kind to others helps us feel better and helps improve the effects of depression and anxiety. The theory is that being kind to others is a prosocial behavior that activates our brain’s reward center. A random act of kindness doesn’t have to be a big undertaking; something as simple as saying something kind to a stranger you encounter in your daily routine can benefit our—and their—moods.
9. Do Something New
Trying something new or novel releases dopamine, making us feel good. Taking time to travel somewhere new is a great way to have a novel experience, but it can also be as simple and low-cost as taking a new route to work or trying new-to-you food.
10. Prioritise Nutrition
Eating well not only benefits how you feel physically, but certain foods can even help enhance our moods and give us a dopamine boost. Ensuring you have a balanced diet and take supplements when needed can help you have all the necessary vitamins and minerals to support your mental health. It may also be worth visiting your physician to assess any deficiency.
Conclusion
With science-backed habits and activities like the ten listed here, we can support our overall feelings of happiness for a more fulfilling life.