Advertising
Advertising

3 Simple Ways To Try This Year To Become Happier And Mentally Stronger

3 Simple Ways To Try This Year To Become Happier And Mentally Stronger

Were you frustrated, upset, sad, and discouraged by 2016? All of the above? Most people have resolved to make 2017 a better year and, if you’re reading this, then you probably want to have a better year too. Whether it’s our health, we’d like to improve our mental and emotional fortitude or our mood in general. Most of us have something we’d like to improve this year. Luckily, none of this has to be difficult. Here are 3 ways you can put this into action right now that will help you become happier and stronger.

Review and analyze your day each night before you go to sleep.

Many of us find ourselves[1] thinking and worrying about the future before bed; many actually lose sleep over it! Try thinking instead about your day. What happened during the day? How do you feel about the situations that arose? Are you happy about how you handled them or do you feel like you could have done better? What might you do differently in a similar situation. This exercise isn’t meant to be stressful. In fact, it should have the very opposite effect. Do it every night and watch how your daily perspective shifts to become more positive and proactive.

Advertising

Don’t worry too much about gains you’ll make in the future.

The human brain is designed for immediate rewards, and not so much possible long-term benefits.[2] We can use this evolutionary programming to reduce our anxiety, and increase our daily happiness. Focus on the small, every-day successes to motivate yourself, rather than worrying about what you’ll receive in the future. For example, a nursing student shouldn’t worry constantly about finals at the beginning of the year. They should focus on daily quizzes, studying, and success with practicals. Not only will focusing on these smaller steps bring the student a sense of accomplishment, it will prepare them for the distant finals.

Advertising

Just say no.

We as human beings often have a very hard time saying no to anything or anybody. It’s difficult to break this habit and it will take practice but it will be well worth it. Think of any major successful person. Do you think they got to where they are in life by saying yes to everything? Probably not. People who run businesses or who have become successful in other ways have learned the important art of refusal. It’s important to remember that telling someone “no” isn’t rude or mean; try not to worry so much about offending people. Remember that your time and energy is just as valuable as anyone else’s. This doesn’t mean you shouldn’t help your mom with her shopping, but it does mean you should have the power to choose the things you do. Make your life simpler and try saying no to everything by default with few exceptions. You’ll find that you have more time on your hands and you’ll be less stressed in general.

Advertising

Our problems in life are usually way simpler than we make them out to be. Find ways to change your perspectives and attitudes about life and you’ll find yourself becoming a happier and stronger person every day. Remember when you try the three suggestions above that making a practice work requires making it into a habit. They may seem like small changes, but they may have profound effects on your life. Make these three good habits part of your daily routine and make this year your best yet! Share this article with your friends and help them have a great year!

Advertising

Reference

More by this author

Marina Richter

Freelance Writer

Always Feeling Hungry? You Might Be Simply Thirsty Are You Satisfied with Your Relationship or Settling for Less? Take This Test to Find Out Once You Learn These 8 Hard Truths About Life, You’ll Become Much Stronger Mentally Strong People Don’t Just Tell Themselves To Be Happy, They Do These 4 Things How To Tell Someone You Love Them Subtly Yet Sweetly (100 Ways Provided)

Trending in Communication

1 5 Real Relationship Goals You Should Actually Strive Toward 2 When You Learn A Second Language, These 7 Amazing Things Will Happen To You 3 15 Things To Stop Doing If You Want To Be Truly Happy 4 7 Ways To Have More Confident Body Language 5 How to Apologize When You Have Made a Mistake

Read Next

Advertising
Advertising
Advertising

Last Updated on January 15, 2021

7 Ways To Have More Confident Body Language

7 Ways To Have More Confident Body Language

The popular idiomatic saying that “actions speak louder than words” has been around for centuries, but even to this day, most people struggle with at least one area of nonverbal communication. Consequently, many of us aspire to have more confident body language but don’t have the knowledge and tools necessary to change what are largely unconscious behaviors.

Given that others’ perceptions of our competence and confidence are predominantly influenced by what we do with our faces and bodies, it’s important to develop greater self-awareness and consciously practice better posture, stance, eye contact, facial expressions, hand movements, and other aspects of body language.

Posture

First things first: how is your posture? Let’s start with a quick self-assessment of your body.

  • Are your shoulders slumped over or rolled back in an upright posture?
  • When you stand up, do you evenly distribute your weight or lean excessively to one side?
  • Does your natural stance place your feet relatively shoulder-width apart or are your feet and legs close together in a closed-off position?
  • When you sit, does your lower back protrude out in a slumped position or maintain a straight, spine-friendly posture in your seat?

All of these are important considerations to make when evaluating and improving your posture and stance, which will lead to more confident body language over time. If you routinely struggle with maintaining good posture, consider buying a posture trainer/corrector, consulting a chiropractor or physical therapist, stretching daily, and strengthening both your core and back muscles.

Facial Expressions

Are you prone to any of the following in personal or professional settings?

  • Bruxism (tight, clenched jaw or grinding teeth)
  • Frowning and/or furrowing brows
  • Avoiding direct eye contact and/or staring at the ground

If you answered “yes” to any of these, then let’s start by examining various ways in which you can project confident body language through your facial expressions.

Advertising

1. Understand How Others Perceive Your Facial Expressions

A December 2020 study by UC Berkeley and Google researchers utilized a deep neural network to analyze facial expressions in six million YouTube clips representing people from over 140 countries. The study found that, despite socio-cultural differences, people around the world tended to use about 70% of the same facial expressions in response to different emotional stimuli and situations.[1]

The study’s researchers also published a fascinating interactive map to demonstrate how their machine learning technology assessed various facial expressions and determined subtle differences in emotional responses.

This study highlights the social importance of facial expressions because whether or not we’re consciously aware of them—by gazing into a mirror or your screen on a video conferencing platform—how we present our faces to others can have tremendous impacts on their perceptions of us, our confidence, and our emotional states. This awareness is the essential first step towards

2. Relax Your Face

New research on bruxism and facial tension found the stresses and anxieties of Covid-19 lockdowns led to considerable increases in orofacial pain, jaw-clenching, and teeth grinding, particularly among women.[2]

The National Institute of Dental and Craniofacial Research estimates that more than 10 million Americans alone have temporomandibular joint dysfunction (TMJ syndrome), and facial tension can lead to other complications such as insomnia, wrinkles, dry skin, and dark, puffy bags under your eyes.[3])

To avoid these unpleasant outcomes, start practicing progressive muscle relaxation techniques and taking breaks more frequently throughout the day to moderate facial tension.[4] You should also try out some biofeedback techniques to enhance your awareness of involuntary bodily processes like facial tension and achieve more confident body language as a result.[5]

Advertising

3. Improve Your Eye Contact

Did you know there’s an entire subfield of kinesic communication research dedicated to eye movements and behaviors called oculesics?[6] It refers to various communication behaviors including direct eye contact, averting one’s gaze, pupil dilation/constriction, and even frequency of blinking. All of these qualities can shape how other people perceive you, which means that eye contact is yet another area of nonverbal body language that we should be more mindful of in social interactions.

The ideal type (direct/indirect) and duration of eye contact depends on a variety of factors, such as cultural setting, differences in power/authority/age between the parties involved, and communication context. Research has shown that differences in the effects of eye contact are particularly prominent when comparing East Asian and Western European/North American cultures.[7]

To improve your eye contact with others, strive to maintain consistent contact for at least 3 to 4 seconds at a time, consciously consider where you’re looking while listening to someone else, and practice eye contact as much as possible (as strange as this may seem in the beginning, it’s the best way to improve).

3. Smile More

There are many benefits to smiling and laughing, and when it comes to working on more confident body language, this is an area that should be fun, low-stakes, and relatively stress-free.

Smiling is associated with the “happiness chemical” dopamine and the mood-stabilizing hormone, serotonin. Many empirical studies have shown that smiling generally leads to positive outcomes for the person smiling, and further research has shown that smiling can influence listeners’ perceptions of our confidence and trustworthiness as well.

4. Hand Gestures

Similar to facial expressions and posture, what you do with your hands while speaking or listening in a conversation can significantly influence others’ perceptions of you in positive or negative ways.

Advertising

It’s undoubtedly challenging to consciously account for all of your nonverbal signals while simultaneously trying to stay engaged with the verbal part of the discussion, but putting in the effort to develop more bodily awareness now will make it much easier to unconsciously project more confident body language later on.

5. Enhance Your Handshake

In the article, “An Anthropology of the Handshake,” University of Copenhagen social anthropology professor Bjarke Oxlund assessed the future of handshaking in wake of the Covid-19 pandemic:[8]

“Handshakes not only vary in function and meaning but do so according to social context, situation and scale. . . a public discussion should ensue on the advantages and disadvantages of holding on to the tradition of shaking hands as the conventional gesture of greeting and leave-taking in a variety of circumstances.”

It’s too early to determine some of the ways in which Covid-19 has permanently changed our social norms and professional etiquette standards, but it’s reasonable to assume that handshaking may retain its importance in American society even after this pandemic. To practice more confident body language in the meantime, the video on the science of the perfect handshake below explains what you need to know.

6. Complement Your Verbals With Hand Gestures

As you know by now, confident communication involves so much more than simply smiling more or sounding like you know what you’re talking about. What you do with your hands can be particularly influential in how others perceive you, whether you’re fidgeting with an object, clenching your fists, hiding your hands in your pockets, or calmly gesturing to emphasize important points you’re discussing.

Social psychology researchers have found that “iconic gestures”—hand movements that appear to be meaningfully related to the speaker’s verbal content—can have profound impacts on listeners’ information retention. In other words, people are more likely to engage with you and remember more of what you said when you speak with complementary hand gestures instead of just your voice.[9]

Advertising

Further research on hand gestures has shown that even your choice of the left or right hand for gesturing can influence your ability to clearly convey information to listeners, which supports the notion that more confident body language is readily achievable through greater self-awareness and deliberate nonverbal actions.[10]

Final Takeaways

Developing better posture, enhancing your facial expressiveness, and practicing hand gestures can vastly improve your communication with other people. At first, it will be challenging to consciously practice nonverbal behaviors that many of us are accustomed to performing daily without thinking about them.

If you ever feel discouraged, however, remember that there’s no downside to consistently putting in just a little more time and effort to increase your bodily awareness. With the tips and strategies above, you’ll be well on your way to embracing more confident body language and amplifying others’ perceptions of you in no time.

More Tips on How to Develop a Confident Body Language

Featured photo credit: Maria Lupan via unsplash.com

Reference

Read Next