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Neuroscientists Find 4 Ways to Boost Happiness (Even When You Feel Down)

Neuroscientists Find 4 Ways to Boost Happiness (Even When You Feel Down)

When you feel down, what can you do? After all, those feelings of guilt, fear, worry, and shame are all invading your brain and there does not seem to be an easy solution. Guess what? Your reward center in the brain is actually getting a short term boost from those negative thoughts. Much in the same way alcohol gives you a quick fix, but to become an alcoholic is a tragedy. These are obviously not long term solutions.

Here are 4 things you must do to boost happiness, according to the neuroscientists.

1. Ask yourself what you can be grateful for

Why is this so important? Alex Korb (UCLA neuroscientist) in his book, The Upward Spiral explains what parts of the brain get activated when you start to feel grateful and appreciate what you have in life. He mentions the National Institutes of Health (HIH) research which shows that the hypothalamus region in the brain gets a boost when you start being grateful and that impacts our sleep, stress levels and general well-being. In addition, the dopamine neurotransmitter, also known as our “reward button”, gets an added dose. It feels good and we want more of this, making it a risk free addiction!

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Next time you are down, just thank your lucky stars for what you have and share it in an email with a loved one or some close friends so that they too are kept in the happiness and gratitude loop.

2. Put a label on those emotions

You feel angry, sad, frustrated or disappointed. You are in a really bad mood because of one or more of those emotions. Let’s not forget that the brain has fast track connections with the rest of the body. If there is fear or anger, the neuroscientists tell us that there is a risk of an “amygdala hijack” when an emotional memory takes over and we lose control. This is the classic “fight or flight” response for emergency situations. There is no time for logic or reason.

Experts recommend that when we can actually label the emotions, the amygdala is less likely to overreact and we are more in control. We can use a few words to describe the emotion or acknowledge how we feel. Telling yourself that you are angry — and defining why — helps enormously. It raises self awareness of our emotions. The great bonus is that we can then figure out how to deal with them.

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It is no accident that labelling emotions is a cornerstone of mindfulness and is a great way to boost happiness. It is also fascinating to learn how hostage negotiators use this technique. They always actively listen to the barricaded criminals and label their emotions before even attempting any influencing. This works just as well for an argument with your partner.

“Your intellect may be confused, but your emotions will never lie to you.”- Roger Ebert

3. Make that decision

What happens in your brain when you make a decision and stop hesitating? The prefrontal cortex in the parietal lobe becomes more activated and also reduces anxiety and worry. It is a very complex and poorly understood process as outlined in this article.

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One thing is clear though. When we make decisions, we reduce striatum activity, which has a tendency to drag us down to anxiety and fretting. You are also more in control and can start planning steps, methods and goals. There is great pleasure and satisfaction when you do make that decision. Nothing is more satisfying than achieving your goals as a result of a wise decision.

“Once you make a decision, the universe conspires to make it happen.”- Ralph Waldo Emerson

4. Touch people

The power of touch. There are hundreds of research studies which show that real, physical human contact is an astonishingly effective way to boost happiness. Everybody is doing it. You can see Presidents who pat each other’s backs at world conferences, or people who hug complete strangers in the street. They know instinctively that they can be more influential, empathic, friendly and persuasive.

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Touch is the first sense we learn from birth. Touch can communicate very powerful positive emotions such as love, joy, gratitude, and empathy. A mother’s touch can reduce her baby’s pain. Touch is vital to our well-being. Research shows that servers can get bigger tips if they have touched the customers — appropriately and discreetly, of course!

What happens when we touch another person? The hormone called oxytocin, which is also a neurotransmitter, is released. That sets in motion a host of positive feelings from bonding, reducing stress, a greater sense of trust and security, increased sense of calm and also a strengthened immune system.

“Non-verbal communication can be a very powerful way to say to your partner, ‘I get you.’ Cuddling is a way of saying, ‘I know how you feel.’ It allows us to feel known by your partner in ways that words can’t convey.” – David Klow, marriage and family therapist

If you are lucky enough to get five hugs a day for four weeks, your happiness will increase by leaps and bounds. Failing that, a massage just might do the trick — albeit less effectively.

Featured photo credit: Lifestyle. Young happy hipster woman eating sweetened cotton candy, amazing view of the river and the city from the bridge. via shutterstock.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on July 18, 2019

What Makes People Happy? 20 Secrets of “Always Happy” People

What Makes People Happy? 20 Secrets of “Always Happy” People

Some people just seem to float through life with a relentless sense of happiness – through the toughest of times, they’re unfazed and aloof, stopping to smell the roses and drinking out of a glass half full.

They may not have much to be happy about, but the simplicity behind that fact itself may make them happy.

It’s all a matter of perspective, conscious effort and self-awareness. Listed below are a number of reasons why some people are always happy.

1. They Manage Their Expectations

They’re not crushed when they don’t get what they want – or misled into expecting to get the most out of every situation. They approach every situation pragmatically, hoping for the best but being prepared for the worst.

2. They Don’t Set Unrealistic Standards

Similar to the last point, they don’t live their lives in a constant pursuit towards impossible visions of perfection, only to always find themselves falling short of what they want.

3. They Don’t Take Anything for Granted

Happiness rests with feeling fulfilled – those who fail to stop and appreciate what they have every now and again will never experience true fulfillment.

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4. They’re Not Materialistic

There are arguing viewpoints on whether or not money can really buy happiness; if it can, then we know from experience that we can never be satisfied because there will always be something newer or better that we want. Who has ever had enough money?

5. They Don’t Dwell

They don’t sweat the small things or waste time worrying about things that don’t really matter at the end of the day. They don’t let negative thoughts latch onto them and drain them or distract them. Life’s too short to worry.

6. They Care About Themselves First

They’re independent, care for themselves and understand that they must put their needs first in order to accommodate the needs of others.

They indulge, aim to get what they want, make time for themselves and are extremely self-reliant.

7. They Enjoy the Little Things

They stop to smell the roses. They’re accustomed to find serenity when it’s available, to welcome entertainment or a stimulating discussion with a stranger when it crosses their path. They don’t overlook the small things in life that can be just as important.

8. They Can Adapt

They’re not afraid of change and they work to make the most out of new circumstances, good or bad. They thrive under pressure, are not overwhelmed easily and always embrace a change of pace.

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9. They Experiment

They try new things, experience new flavors and never shy away from something they have yet to experience. They never order twice from the same menu.

10. They Take Their Time

They don’t unnecessarily rush through life. They work on their own schedule to the extent that they can and maneuver through life at their own relaxing pace.

11. They Employ Different Perspectives

They’re not stuck in one perspective; a loss can result in a new opportunity, hitting rock bottom can mean that there’s no where to go but up.

12. They Seek to Learn

Their constant pursuit of knowledge keeps them inspired and interested in life. They cherish information and are on a life-long quest to learn as much as they can.

13. They Always Have a Plan

They don’t find themselves drifting without purpose. When something doesn’t go as planned, they have a plan for every letter in the alphabet to fall back on.

14. They Give Respect to Get It

They are respectful and, in turn, are seen as respectable; the respect they exude earns them the respect they deserve.

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15. They Consider Every Opportunity

They always have their eyes open for a new road, a new avenue worth exploring. They know how to recognize opportune moments and pounce on them to make the most of every situation. Success is inevitable for them.

16. They Always Seek to Improve

Perpetual self-improvement is the key towards their ongoing thirst for success. Whatever it is they do, they take pride in getting better and better, from social interactions to mundane tasks. Their pursuit at being the best eventually materializes.

17. They Don’t Take Life Too Seriously

They’re not ones to get offended easily over-analyze or complicate matters. They laugh at their own faults and misfortunes.

18. They Live in the Moment

They don’t live for tomorrow or dwell on what may have happened yesterday. Every day is a new opportunity, a new chapter. They live in the now, and in doing so, get the most out of every moment.

You can learn how to do so too: How to Live in the Moment and Stop Worrying About the Past or Future

19. They Say Yes

Much more often than they say no. They don’t have to be badgered to go out, don’t shy away from new opportunities or anything that may seem inconvenient.

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20. They’re Self-Aware

Most important, they’re wholly aware of themselves. They self-reflect and are conscious of their states of mind. If somethings bothering them, they fix it.

We’re all susceptible to feeling down every now and again, but we are all equipped with the necessary solutions that just have to be discovered.

Lack of confidence, inability to feel fulfilled, and susceptibility to stress are all matters that can be controlled through the way we handle our lives and perceive our circumstances.

Learn about How Self-Reflection Gives You a Happier and More Successful Life.

Final Thoughts

The main philosophy employed by the happiest includes the idea that life’s simply too short: life’s too short to let things get you down, to take things for granted, to pursue absolute and unrealistic perfection.

For some, employing these characteristics is a second nature – they do it without knowing. For others, a conscious effort must be put forth every now and again. Self-Awareness is key.

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Featured photo credit: Charles Postiaux via unsplash.com

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