Advertising
Advertising

Last Updated on October 29, 2018

10 Scientifically Proven Ways To Stay Happy All The Time

10 Scientifically Proven Ways To Stay Happy All The Time

How do you stay happy all the time? Is it possible and is there any proof that these ways can work? In this post I want to show you 10 ways that are scientifically proven. If this does not convince you, then I do not know what will!

1. Exercise more

Lots of studies on this one. Exercising releases the good mood endorphins so that you are always in a better mood after a workout or simply a walk to the supermarket. I have never met a person in a bad mood after a workout! But where is the scientific evidence?

The University of Toronto did a great job on this and analyzed no less than 25 research studies.[1] The conclusion was that physical activity can and does help to keep depression at bay.

The best study I know is where three groups of depressed people are put on a regime of anti-depressants, exercise or a combination of the two. No surprise to know that all three groups were happier, but did it last? Six months later, the group who had been treated with exercise only, had a very low relapse rate of 9%. The other two groups had relapsed and how! Their rates were ranging from 38% to 31%, so about a third of them were now depressed again.

2. Positive thinking affects your performance

 “Happiness is the precursor to success.” – Shawn Achor

Sounds like pie in the sky? Well, according to Shawn Achor, if he knows everything about what factors are impinging on your happiness such as stressors, hassles, successes, economic circumstances, relationships and so on, then he can only predict 10% of your long term happiness. The remaining 90% is how you process the world around you. If happiness is on the other side of success, it is unlikely you will get there as you continually strive to get better grades, higher salaries and so on.

Advertising

Positive thinking raises energy levels, creativity and productivity by as much as 30%. The secret is to use positive thinking now, rather than when you are rich and famous. Watch the video below for a very entertaining outline of this.

3. Trash your negative thoughts

Some people are overwhelmed by their negative thoughts and they have real problems in getting rid of them. A University of Madrid study found that by actually writing these thoughts down on a piece of paper and then destroying them was effective.[2] They recommended that you either tear them up, throw them in the trash or burn them!

The fact of discarding them physically does help in reducing their toxic effects. Psychologists suggest doing this on a regular basis.

4. Treasure your experiences more than your possessions

Thomas Gilovich, a psychologist at Cornell University has done quite a lot of research as to why it is better to treasure memorable and pleasant experiences rather than the material things we buy. There are many reasons for this as outlined in his study published in the Journal of Personality and Social Psychology.[3] Comparing possessions and looking at better objects after purchase can be demoralizing and ruin the initial pleasure we got when purchasing and taking possession of that new car, TV or computer.

But treasuring experiences is not nearly as destructive. They belong to us, they are special and they provide longer lasting happiness. We should always aim to visit a new place or just go trekking. Local authorities should be able to provide the facilities in towns and cities so that people may experience more enjoyable and pleasurable activities, rather than building more shopping malls.

5. Write down why you are grateful

Feeling and thinking about the things you are grateful for as you wake up is a great way to build more happiness.

Advertising

Research on our brain shows that we always tend to focus on the negative things of life like those worries, tragedies, failures, and discontent. Negativity is the default position.

“We’ve got this negativity bias that’s a kind of bug in the stone-age brain in the 21st century,” – Rick Hanson, neuropsychologist.

This is why we need to focus on the good and more especially, we need to hone in on what we should be grateful for. There are various ways you can do this. Here are some ideas:

  • When you wake up, remind yourself mentally of three things that you can be grateful for.
  • Some people prefer to write down three things and keep the list to remind themselves every now and again.
  • Use Twitter or Facebook if you feel inclined. Useful to remind your followers that this does actually work.
  • Express gratitude by phoning your significant other or by treating a colleague to coffee for their help with a project or task.
  • Try giving back by helping a person or by volunteering for a few hours a week.

But is there any scientific proof that this actually works? Check out this link to see just some of the numerous studies on gratitude.[4]

6. Practice mindfulness

What does mindfulness mean? It just means that you concentrate and pay full attention to the present moment and accept it in a non-judgmental way. This is now becoming a popular trend in psychology and medicine. When done regularly it can boost mood, reduce stress levels, and lead to a better quality of life.

Focus on the present moment means that you can savor touch, smell and other physical sensations but also happy feelings. Concentrate on the joy they are giving you. It is really effective in forgetting about the past and not fretting about future, fearful scenarios.

Advertising

But can this really make us happier and what is the scientific evidence? Watch the video where Harvard researcher Matt Killingsworth explains that we are happier when we are mindful of the moment and the least happy when the mind is wandering all over the place. He has come to this conclusion after studying 15,000 people!

7. Don’t forget your beauty sleep

When you do not get enough sleep, your negativity takes over big time. This was the conclusion researchers came to after several experiments. One of these is particularly interesting. The researchers homed in on the hippocampus which is the part of the brain which processes our positive thoughts. When we are sleep deprived, this function starts to creak and negative thoughts muscle in much more than before.

To illustrate this, researchers asked sleep deprived students to remember a list of words. They were getting a high score on all the negative words (81%) but when it came to the positive ones or neutral ones, they were only getting about 31% of these right. Dr.Robert Stickgold has conducted similar experiments on sleep and memory.[5] Now you know why people are always in a bad mood when they do not get enough sleep.

8. Dedicate a little time to helping others

People buy bigger houses, cars and phones but it does not seem to increase their overall happiness in the long term, although it might cause a brief spike in happiness. That is short lived. Researchers have found that when we dedicate a little time or money to helping others, this has a significant effect on our own happiness.[6]

9. Focus on the life you want to live

“The heart goes where the head takes it, and neither cares much about the whereabouts of the feet.”- Dr. Daniel Gilbert.

We often talk about winning the lottery and where we would go and above all what we would buy. We might even talk about giving to charity. But we never or rarely talk about what our state of mind would be and how much happier and carefree we would be. This is why focusing on priorities to get the life you want to live is so important.

Advertising

After all, there is more to life than _______ (fill in the blanks yourself).

10. Focus on your strengths

Are you curious, open-minded or brave? How are you using these strengths to improve your life and that of others? These are key questions but people who exploit their strengths rather than dwelling on their weaknesses are generally much happier.[7]

Being able to realize our full potential through exploiting our strengths is one of the best ways of finding happiness and helping to make the world a better place.

Final thoughts

All these 10 ways are scientifically proven to help you feel happy. If you think your life is full of responsibilities and you’re too late to live a different life, think again! It’s really never too late to live a happier and more fulfilling life:

How to Start Over and Reboot Your Life When It Seems Too Late

Featured photo credit: Portrait of a happy liitle girl close-up via shutterstock.com

Reference

[1]Psychology Today: 25 Studies Confirm: Exercise Prevents Depression
[2]Universidad Autónoma de Madrid: Treating Thoughts as Material Objects Can Increase or Decrease Their Impact on Evaluation
[3]Journal of Personality and Social Psychology: To Do, to Have, or to Share?
[4]happier human: The Science of Gratitude: More Benefits Than Expected; 26 Studies and Counting
[5]Healthy Sleep: Sleep and Memory
[6]News Harvard: Money spent on others can buy happiness
[7]Tayyab Rashid & Afroze Anjum: 340 Ways to Use VIA Character Strengths

More by this author

Robert Locke

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

15 Signs Of Negative People 10 Reasons Why People Are Unmotivated (And Ways to Be Motivated) 10 Scientifically Proven Ways To Stay Happy All The Time Science Says Knitting Makes Humans Warmer And Happier, Mentally What Your Fear of Being Alone Is Really About and How to Get over It

Trending in Communication

1 7 Ways To Deal With Negative People 2 How to Talk to Strangers Without Feeling Awkward 3 What Are Interpersonal Skills? Master Them for Better Relationships 4 How To Stop Negative Thoughts from Killing Your Confidence 5 This 4-Year Old Girl’s Explanation On the Problem with New Year’s Resolutions Is Everything You Need

Read Next

Advertising
Advertising
Advertising

Last Updated on January 18, 2019

7 Ways To Deal With Negative People

7 Ways To Deal With Negative People

Some people will have a rain cloud hanging over them, no matter what the weather is outside. Their negative attitude is toxic to your own moods, and you probably feel like there is little you can do about it.

But that couldn’t be farther from the truth.

If you want to effectively deal with negative people and be a champion of positivity, then your best route is to take definite action through some of the steps below.

1. Limit the time you spend with them.

First, let’s get this out of the way. You can be more positive than a cartoon sponge, but even your enthusiasm has a chance of being afflicted by the constant negativity of a friend.

Advertising

In fact, negativity has been proven to damage your health physically, making you vulnerable to high levels of stress and even cardiac disease. There’s no reason to get hurt because of someone else’s bad mood.

Though this may be a little tricky depending on your situation, working to spend slightly less time around negative people will keep your own spirits from slipping as well.

2. Speak up for yourself.

Don’t just absorb the comments that you are being bombarded with, especially if they are about you. It’s wise to be quick to listen and slow to speak, but being too quiet can give the person the impression that you are accepting what’s being said.

3. Don’t pretend that their behavior is “OK.”

This is an easy trap to fall into. Point out to the person that their constant negativity isn’t a good thing. We don’t want to do this because it’s far easier to let someone sit in their woes, and we’d rather just stay out of it.

Advertising

But if you want the best for this person, avoid giving the false impression that their negativity is normal.

4. Don’t make their problems your problems.

Though I consider empathy a gift, it can be a dangerous thing. When we hear the complaints of a friend or family member, we typically start to take on their burdens with them.

This is a bad habit to get into, especially if this is a person who is almost exclusively negative. These types of people are prone to embellishing and altering a story in order to gain sympathy.

Why else would they be sharing this with you?

Advertising

5. Change the subject.

When you suspect that a conversation is starting to take a turn for the negative, be a champion of positivity by changing the subject. Of course, you have to do this without ignoring what the other person said.

Acknowledge their comment, but move the conversation forward before the euphoric pleasure gained from complaining takes hold of either of you.

6. Talk about solutions, not problems.

Sometimes, changing the subject isn’t an option if you want to deal with negative people, but that doesn’t mean you can’t still be positive.

I know that when someone begins dumping complaints on me, I have a hard time knowing exactly what to say. The key is to measure your responses as solution-based.

Advertising

You can do this by asking questions like, “Well, how could this be resolved?” or, “How do you think they feel about it?”

Use discernment to find an appropriate response that will help your friend manage their perspectives.

7. Leave them behind.

Sadly, there are times when we have to move on without these friends, especially if you have exhausted your best efforts toward building a positive relationship.

If this person is a family member, you can still have a functioning relationship with them, of course, but you may still have to limit the influence they have over your wellbeing.

That being said, what are some steps you’ve taken to deal with negative people? Let us know in the comments.

You may also want to read: How to Stop the Negative Spin of Thoughts, Emotions and Actions.

Read Next