Happiness hacks
Happiness. We all search for it, yet the majority of us tend to put it off (i.e. “I’ll be happy when…”) or look to external factors (i.e. “I’m happy if…”). Unfortunately, “whens” and “ifs” are largely out of our control and happiness is far more than experiencing the outcomes or pleasures you wish.
Studies have shown happier people live longer, healthier lives. Happy people are more charitable, perceived as more attractive, and demonstrate more creative and problem solving behaviors. They tend to make more money and have higher rates of productivity.
Sounds quite appealing, right? Well, you too can experience the benefits of genuine happiness by utilizing what I like to call “Happiness Hacks”! These “hacks” are based in Positive Psychology, a branch of psychology focused on how individual actions and traits create positive emotions and a life worth living, encouraging overall human flourishing. By strengthening purpose and meaning in your life, happiness is at your fingertips with these simple daily actions:
Dopamine fasting
The article below states “by allowing ourselves to feel lonely or bored, or to find pleasures in doing simpler and more natural activities, we will regain control over our lives and be better able to address compulsive behaviors that may be interfering with our happiness.” Taking an hour before bed or even one weekend a month to get away from the constant demands of our modern, technology-centered society is a good place to start!
2. Having some form of routine (A.M. and P.M.)
It is human nature to want to feel productive and purposeful. Our brains also thrive on structure. Therefore, having a steady routine provides all three of these components plus creates transitions to cue the mind & body for specific times of day (energy, focus, rest, etc.)
3. Movement
Studies comparing pharmaceuticals versus exercise to treat depression have found no significant difference in effectiveness, especially when used together. Exercise provides numerous benefits for not only your physical body, but your mind as well! If you don’t regularly exercise, start small with an activity you enjoy and slowly build from there! Consistency is key to receive the brain boosting benefits (ex. increased mood regulation and overall happiness).
4. Avoid multitasking
Our brain can only take in 110 bits of information at once. To listen and understand what someone saying takes 60 bits. This is why we can’t listen to two people at once or actively listen as we text, read, or are deep in internal thought about something else. Focusing on the present moment opens the door for authentic connections and experiences! So, hang up and hang out.
5. Gratitude practice
I have talked about gratitude plenty and thorough science backs it up! Incorporating a gratitude practice in your daily life requires no extra time or change. I love my Five Minute Journal in the morning and have been trying out “awe walks.” Take yourself on a awe walk by getting your steps without your phone, a podcast, or music. Enjoy the natural sounds and environment around you, strengthening gratitude for Earth's magic.
https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html
6. Take in an abundance mindset
A competitive nature is commonly associated with success. However, competitiveness can actually diminish happiness. When we have a scarcity mindset, or the belief there is not “enough” for everyone to have what they want, it deprives us of joy through negative thoughts and comparison. The articles below break down how to develop an abundance mentality.
7. Acts of altruism
Altruism is portraying selfless actions to promote someone else’s welfare. In other words, acts of kindness. As the article attached states, “These good feelings are reflected in our biology: Giving to charity activates brain regions associated with pleasure, social connection, and trust. Scientists also believe that altruism may trigger the release of endorphins in the brain, giving us a ‘helper's high’.”
https://greatergood.berkeley.edu/topic/altruism/definition
Happiness is just around the corner once you slow down, bring yourself to the present, and adjust your mindset. Invest in things that bring true purpose and meaning to your life. Using your talents to help others, strengthening and prioritizing meaningful relationships, and utilizing some of the happiness hacks listed above are a good place to start. :)
However, it doesn’t seem right to end a discussion about promoting happiness without addressing its major counterpart, depression. I am referring to recurrent and/or chronic low grade depression, not depressive disorder - although I strongly recommend seeking professional help for both.
Depression can be caused by many things such as life experiences and/or genetic predispositions. However, a factor that is often ignored is the role inflammation plays in depression. Our inflammatory cytokines have the ability to cross the blood brain barrier. These inflammatory cells communicate to the brain that the body is under stress, slowing down other systems such as our limbic system (i.e. our emotional control center). Studies have shown a state of chronic low-grade inflammation can cause depression. Another interesting factor to consider is depression being associated with insufficient amounts of serotonin in the brain. Serotonin reuptake inhibitors (SSRIs), commonly prescribed antidepressants, are used to block reuptake at receptor sites in order to increase the overall amount of serotonin present in the brain. However, something powerful to consider is that 95% of serotonin is synthesized in the gut. Before prescribing psycho-pharmaceuticals, what if we focused on an anti-inflammatory diet and lifestyle changes? The relation between inflammation, gut health, and depression still needs further research, but my main point is to highlight that mental health is physical health!
Resources:
Study on pharmaceuticals versus exercise when treating depression
Masterclass article on developing an abundance mindset
Happiness: The Art of Living with Peace, Confidence, and Joy by Douglas A. Smith
