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Neuroscientists Suggest These 5 Easy Ways To Create Genuine Happiness In Your Life

Neuroscientists Suggest These 5 Easy Ways To Create Genuine Happiness In Your Life

Scientific studies on how to improve mood and increase feelings of happiness have proliferated in recent years, thanks in part to the positive psychology movement. Scientists across the board are now increasingly investigating and shedding light on ongoing insights into mood, personality and cognition.

Neuroscientists, in particular, have taken an interest in understanding what brings about an upward spiral of happiness and well-being. As you probably know, not everyone is born with a sunny disposition, but science says we can all learn how to bring more meaning, satisfaction and happiness into our lives.

Here are some key ways neuroscientists say you can create genuine happiness in your life:

1. Express gratitude for life’s everyday gifts.

Different studies show that taking time to appreciate life’s small gifts affects our brains in a positive way at the biological level. According to UCLA neuroscience researcher Alex Korb Ph.D., in his eye-opening book The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, “The benefits of gratitude start with the dopamine system because feeling grateful activates the brain stem region that produces dopamine.” Dopamine is one of four primary chemicals (Dopamine, Oxytocin, Serotonin, and Endorphins) in the brain that effect happiness.

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Of course, sometimes life lands a pretty mean punch and you might feel like there’s nothing to be grateful for. It doesn’t matter, though. You don’t have to find anything to be grateful for. It’s the searching that counts.

“It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence,” Korb explains. “One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful,” he writes.

So express gratitude to people more often, and for life’s little gifts every day.

2. Step up and make more bold decisions.

Don’t shun decision making. When you make decisions, your brain feels in control. It feels at rest. And feeling in control and at rest reduces stress and improves mood. What’s more, brain studies show deciding also boosts pleasure feelings. When you make a decision on a goal and then achieve it, you feel better than when good things just happen by chance.

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For example, if you go to the gym because you feel you have to or you should, well, it’s not really a voluntary decision. Your brain doesn’t get the pleasure boost and the act just feels like a source of stress. However, if you decide to go to the gym and actively choose to exercise, you activate rewarding dopamine activity in the brain and actually enjoy the activity.

So make more decisions in your life and you’ll be happier. You don’t even have to make the 100% right decision. Trying to be perfect overwhelms the brain and makes you feel out of control. Just make a “good enough” decision, says Korb. “…recognizing that good enough is good enough activates more dorsolateral prefrontal areas, which helps you feel more in control…,” he adds.

3. Touch people and hug them more.

The quality of our relationships plays a big role in our brain’s feelings of happiness. “One of the primary ways to release oxytocin (bonding hormone) is through touching,” writes Korb. “Obviously, it’s not always appropriate to touch most people, but small touches like handshakes and pats on the back are usually okay. For people you’re close with, make more of an effort to touch more often,” he says.

Moreover, “A hug, especially a long one, releases a neurotransmitter and hormone oxytocin, which reduces the reactivity of the amygdale,” Korb adds. The amygdala is the integrative center in the brain that plays a key role in processing our emotions, emotional behavior and motivation.

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Spend time with friends, have fun and give more hugs. Neuroscience says it’ll boost your happiness. In fact, other studies shows getting five hugs a day for four weeks will increase your happiness big time.

4. Label you’re feelings in a word or two.

“…in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact,” writes Korb in his book.

Kevin Ochsner, a professor of psychology at Columbia University whose research interests include the psychological and neural processes involved in emotion and person perception, concurs. He says trying to suppress a negative emotion doesn’t work and can backfire on you. You might look fine outwardly, Ochsner says, but inwardly your limbic system is just as aroused as without suppression, and in some cases, even more aroused.

So if you feel awful, give that awfulness a name. Describe that emotion. Nervous? Frustrated? Sad? Angry? Maybe you’re just “Bored.” Label your current emotional state in just a word or two and see the emotion’s impact reduce just like that. Lifting your mood can be that simple.

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5. Lead a more generous and compassionate life.

This might sound a bit preachy, but it is actually backed by neuroscience. Being compassionate and giving to others increases your overall well-being and boosts feelings of happiness more than what you’d experience if you focused entirely on yourself.

A brain-imaging study by neuroscientist Jordan Grafman from the National Institutes of Health revealed that the “pleasure centers” in the brain are equally active when we observe someone giving money to charity as when we receive money ourselves. Evidently, humans are hardwired for giving and compassion- contrary to the popular belief that we are essentially selfish!

In another revealing study led by Elizabeth Dunn at the University of British Columbia, participants received a sum of money and half of them were instructed to spend the money on others. The other half of participants were told to spend the money on themselves. At the end of the study, participants who spent money on others felt happier and more satisfied than those who spent all the money on themselves.

Giving usually makes people feel good. This is true even for infants. In a report by Lara Aknin, also from the University of British Columbia, it was observed that even in children as young as two, giving treats to others increased those kids’ happiness more than receiving treats themselves.

So be more compassionate and generous to others. In doing so , you’ll create genuine happiness in your own life.

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on January 21, 2020

How to Motivate People Around You and Inspire Them

How to Motivate People Around You and Inspire Them

If I was a super hero I’d want my super power to be the ability to motivate everyone around me. Think of how many problems you could solve just by being able to motivate people towards their goals. You wouldn’t be frustrated by lazy co-workers. You wouldn’t be mad at your partner for wasting the weekend in front of the TV. Also, the more people around you are motivated toward their dreams, the more you can capitalize off their successes.

Being able to motivate people is key to your success at work, at home, and in the future because no one can achieve anything alone. We all need the help of others.

So, how to motivate people? Here are 7 ways to motivate others even you can do.

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1. Listen

Most people start out trying to motivate someone by giving them a lengthy speech, but this rarely works because motivation has to start inside others. The best way to motivate others is to start by listening to what they want to do. Find out what the person’s goals and dreams are. If it’s something you want to encourage, then continue through these steps.

2. Ask Open-Ended Questions

Open-ended questions are the best way to figure out what someone’s dreams are. If you can’t think of anything to ask, start with, “What have you always wanted to do?”

“Why do you want to do that?”

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“What makes you so excited about it?”

“How long has that been your dream?”

You need this information the help you with the following steps.

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3. Encourage

This is the most important step, because starting a dream is scary. People are so scared they will fail or look stupid, many never try to reach their goals, so this is where you come in. You must encourage them. Say things like, “I think you will be great at that.” Better yet, say, “I think your skills in X will help you succeed.” For example if you have a friend who wants to own a pet store, say, “You are so great with animals, I think you will be excellent at running a pet store.”

4. Ask About What the First Step Will Be

After you’ve encouraged them, find how they will start. If they don’t know, you can make suggestions, but it’s better to let the person figure out the first step themselves so they can be committed to the process.

5. Dream

This is the most fun step, because you can dream about success. Say things like, “Wouldn’t it be cool if your business took off, and you didn’t have to work at that job you hate?” By allowing others to dream, you solidify the motivation in place and connect their dreams to a future reality.

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6. Ask How You Can Help

Most of the time, others won’t need anything from you, but it’s always good to offer. Just letting the person know you’re there will help motivate them to start. And, who knows, maybe your skills can help.

7. Follow Up

Periodically, over the course of the next year, ask them how their goal is going. This way you can find out what progress has been made. You may need to do the seven steps again, or they may need motivation in another area of their life.

Final Thoughts

By following these seven steps, you’ll be able to encourage the people around you to achieve their dreams and goals. In return, you’ll be more passionate about getting to your goals, you’ll be surrounded by successful people, and others will want to help you reach your dreams …

Oh, and you’ll become a motivational super hero. Time to get a cape!

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Featured photo credit: Thought Catalog via unsplash.com

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