Advertising
Advertising

6 Simple Ways to Boost Your Happiness

6 Simple Ways to Boost Your Happiness

“True happiness arises, in the first place, from the enjoyment of one’s self.” – Joseph Addison

It’s hard to keep the world from weighing down on you. With relationships, bills and a whole slew of other frustrations in the world, it’s easy to understand why you feel glum. It can even feel as though life is just one giant string of depressing moments broken up by tiny moments of happiness.

However, the truth is that many times, our frustrations are caused by not taking the proper time for yourself. What this means is that a huge number of the annoyances that we face everyday can be solved quite simply. In fact, there are 6 solid ways that calm you down every time!

1. Sleep

Advertising

ZEMCPY71S3

    Who doesn’t like a good nap, whether it be twenty minutes or two hours? There really is nothing quite like waking up refreshed and wonderful! In fact, studies show that there is a direct link between your mood and how much sleep you’re getting.

    So using that sort of knowledge, it makes sense as to why the perfect nap increases your happiness. In the case that you’re in a down mood, you now have the perfect excuse to sleep it off.

    2. A Walk in Nature

    Bennett Edwards VIA Stokpic

      Think back on all the times you’ve wandered into the woods as a kid. Whether you’re hiking through a forest or walking down a nature trail, nature just soothes the soul. One thing many scientists agree on is how your environment affects your mood. Being around the sun, the singing birds and the gentle wave of the trees is exactly what you need sometimes.

      Advertising

      Just changing that view allows your mind to wander into the pleasantness of the moment rather then all the things going on in your life. Life is about being in the moment, the people that live in the now are generally quite happy with their lives!

      3. A Good Laugh

        Laughing until you cry. The very image makes people smile with joy as they relate their experiences of doing just that. The fact of the matter is that when you laugh, it stimulates a part of the brain that controls happiness. A solid laugh with a group of friends always feels so good while it’s happening.

        Afterwards that great feeling just sits in your chest for a time, and if you think about it, one joke tends to lead into another. If just a solid laugh fixes your down mood, think about what a wave of laughter can do?

        Advertising

        4. Fresh Air Near the Sea

        Seashore

          Picture yourself on the edge of the sea. Whether it’s on the shore or cliff is irrelevant. Feeling the cold wind hit your face, feeling the refreshing effects. Just the very thought of being next to the sea inspires images of relation and calmness. The sea air is the subject of actual research being conducted to find out the exact medical benefits of seawater and the air.

          5. Deep Breathing

          BG7CZQ5JRN

            Breathing deeply is a quick, immediate solution to calming yourself down. If you get very upset and are stressing out, immediately stop what you are doing and take a second. Shallow breathing has been shown to be a part of the stresses of modern life.

            Advertising

            Breathing deep when the situation calls for it is one of the best abilities to develop. Our lungs are as deep as they are for a reason, take advantage of the calm that comes from breathing deeply!

            6. Shower

            Shower

              How many times have you sighed deeply when you take a shower? That water running down your back just seems to take all your cares away. The rushing water has also shown to yield some surprising effects on your overall mood and health.

              With these solutions to cure your mood, it’s surprising to see so many people so frustrated. The issue is the fact that they are so easy! If you think abut it, taking five minutes to do any of these things is all it takes. By that same nature, you have all the time in the world to cool off. Which is exactly why people don’t do it. You need to commit a huge amount of willpower just to use these solutions, but it’s totally worth it. Take those five minutes, calm yourself, and increase your happiness!

              Featured photo credit: Ed Gregory via stokpic.com

              More by this author

              Signs of Low Self-Esteem that Aren’t Easy to Spot Natural Remedy For Upset Stomach: Chamomile Tea Most People Lack Magnesium But They Don’t Even Know It, Here’s Why It Matters This Is What Happens To Your Brain When You Don’t Get Enough Sleep Psychologists Explain Why It’s A Good Sign When Kids Lie

              Trending in Communication

              1 50 Unique and Really Fun Date Ideas for Couples 2 Take Back Your Personal Power (Part 1) 3 Take Back Your Personal Power (Part 2) 4 When You Start to Let Go of Your Past, These 10 Things Will Happen 5 How to Learn to Let Go of What You Can’t Control

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on January 24, 2021

              How to Say No When You Know You Say Yes Too Often

              How to Say No When You Know You Say Yes Too Often

              Do you say yes so often that you no longer feel that your own needs are being met? Are you wondering how to say no to people?

              For years, I was a serial people pleaser[1]. Known as someone who would step up, I would gladly make time, especially when it came to volunteering for certain causes. I proudly carried this role all through grade school, college, even through law school. For years, I thought saying “no” meant I would disappoint a good friend or someone I respected.

              But somewhere along the way, I noticed I wasn’t quite living my life. Instead, I seem to have created a schedule that was a strange combination of meeting the expectations of others, what I thought I should be doing, and some of what I actually wanted to do. The result? I had a packed schedule that left me overwhelmed and unfulfilled.

              It took a long while, but I learned the art of saying no. Saying no meant I no longer catered fully to everyone else’s needs and could make more room for what I really wanted to do. Instead of cramming too much in, I chose to pursue what really mattered. When that happened, I became a lot happier.

              And guess what? I hardly disappointed anyone.

              The Importance of Saying No

              When you learn the art of saying no, you begin to look at the world differently. Rather than seeing all of the things you could or should be doing (and aren’t doing), you start to look at how to say yes to what’s important.

              In other words, you aren’t just reacting to what life throws at you. You seek the opportunities that move you to where you want to be.

              Successful people aren’t afraid to say no. Oprah Winfrey, considered one of the most successful women in the world, confessed that it was much later in life when she learned how to say no. Even after she had become internationally famous, she felt she had to say yes to virtually everything.

              Being able to say no also helps you manage your time better.

              Warren Buffett views “no” as essential to his success. He said:

              “The difference between successful people and really successful people is that really successful people say no to almost everything.”

              When I made “no” a part of my toolbox, I drove more of my own success, focusing on fewer things and doing them well.

              How We Are Pressured to Say Yes

              It’s no wonder a lot of us find it hard to say no.

              From an early age, we are conditioned to say yes. We said yes probably hundreds of times in order to graduate from high school and then get into college. We said yes to find work, to get a promotion, to find love and then yes again to stay in a relationship. We said yes to find and keep friends.

              We say yes because we feel good when we help someone, because it can seem like the right thing to do, because we think that is key to success, and because the request might come from someone who is hard to resist.

              And that’s not all. The pressure to say yes doesn’t just come from others. We put a lot of pressure on ourselves.

              Advertising

              At work, we say yes because we compare ourselves to others who seem to be doing more than we are. Outside of work, we say yes because we are feeling bad that we aren’t doing enough to spend time with family or friends.

              The message, no matter where we turn, is nearly always, “You really could be doing more.” The result? When people ask us for our time, we are heavily conditioned to say yes.

              How Do You Say No Without Feeling Guilty?

              Deciding to add the word “no” to your toolbox is no small thing. Perhaps you already say no, but not as much as you would like. Maybe you have an instinct that if you were to learn the art of no that you could finally create more time for things you care about.

              But let’s be honest, using the word “no” doesn’t come easily for many people.

              3 Rules of Thumbs for Saying No

              1. You Need to Get Out of Your Comfort Zone

              Let’s face it. It is hard to say no. Setting boundaries around your time, especially you haven’t done it much in the past, will feel awkward. Your comfort zone is “yes,” so it’s time to challenge that and step outside that.

              If you need help getting out of your comfort zone, check out this article.

              2. You Are the Air Traffic Controller of Your Time

              When you want to learn how to say no, remember that you are the only one who understands the demands for your time. Think about it: who else knows about all of the demands in your life? No one.

              Only you are at the center of all of these requests. You are the only one that understands what time you really have.

              3. Saying No Means Saying Yes to Something That Matters

              When we decide not to do something, it means we can say yes to something else that we may care more about. You have a unique opportunity to decide how you spend your precious time.

              6 Ways to Start Saying No

              Incorporating that little word “no” into your life can be transformational. Turning some things down will mean you can open doors to what really matters. Here are some essential tips to learn the art of no:

              Advertising

              1. Check in With Your Obligation Meter

              One of the biggest challenges to saying no is a feeling of obligation. Do you feel you have a responsibility to say yes and worry that saying no will reflect poorly on you?

              Ask yourself whether you truly have the duty to say yes. Check your assumptions or beliefs about whether you carry the responsibility to say yes. Turn it around and instead ask what duty you owe to yourself.

              2. Resist the Fear of Missing out (FOMO)

              Do you have a fear of missing out (FOMO)? FOMO can follow us around in so many ways. At work, we volunteer our time because we fear we won’t move ahead. In our personal lives, we agree to join the crowd because of FOMO, even while we ourselves aren’t enjoying the fun.

              Check in with yourself. Are you saying yes because of FOMO or because you really want to say yes? More often than not, running after fear doesn’t make us feel better[2].

              3. Check Your Assumptions About What It Means to Say No

              Do you dread the reaction you will get if you say no? Often, we say yes because we worry about how others will respond or because of the consequences. We may be afraid to disappoint others or think we will lose their respect. We often forget how much we are disappointing ourselves along the way.

              Keep in mind that saying no can be exactly what is needed to send the right message that you have limited time. In the tips below, you will see how to communicate your no in a gentle and loving way.

              You might disappoint someone initially, but drawing a boundary can bring you the freedom you need so that you can give freely of yourself when you truly want to. And it will often help others have more respect for you and your boundaries, not less.

              4. When the Request Comes in, Sit on It

              Sometimes, when we are in the moment, we instinctively agree. The request might make sense at first. Or we typically have said yes to this request in the past.

              Give yourself a little time to reflect on whether you really have the time or can do the task properly. You may decide the best option is to say no. There is no harm in giving yourself the time to decide.

              5. Communicate Your “No” with Transparency and Kindness

              When you are ready to tell someone no, communicate your decision clearly. The message can be open and honest[3] to ensure the recipient that your reasons have to do with your limited time.

              Advertising

              How do you say no? 9 Healthy Ways to Say “No”

                Resist the temptation not to respond or communicate all. But do not feel obligated to provide a lengthy account about why you are saying no.

                Clear communication with a short explanation is all that is needed. I have found it useful to tell people that I have many demands and need to be careful with how I allocate my time. I will sometimes say I really appreciate that they came to me and for them to check in again if the opportunity arises another time.

                6. Consider How to Use a Modified No

                If you are under pressure to say yes but want to say no, you may want to consider downgrading a “yes” to a “yes but…” as this will give you an opportunity to condition your agreement to what works best for you.

                Sometimes, the condition can be to do the task, but not in the time frame that was originally requested. Or perhaps you can do part of what has been asked.

                Final Thoughts

                Beginning right now, you can change how you respond to requests for your time. When the request comes in, take yourself off autopilot where you might normally say yes.

                Use the request as a way to draw a healthy boundary around your time. Pay particular attention to when you place certain demands on yourself.

                Try it now. Say no to a friend who continues to take advantage of your goodwill. Or, draw the line with a workaholic colleague and tell them you will complete the project, but not by working all weekend. You’ll find yourself much happier.

                More Tips on How to Say No

                Featured photo credit: Chris Ainsworth via unsplash.com

                Reference

                [1] Science of People: 11 Expert Tips to Stop Being a People Pleaser and Start Doing You
                [2] Anxiety and Depression Association of America: Tips to Get Over Your FOMO, or Fear of Missing Out
                [3] Cooks Hill Counseling: 9 Healthy Ways to Say “No”

                Read Next