Food
Smelling this fruit will help perk up your mood and bring out positive chemical reactions in your brain as well as work to ease stress
What is an orange! (or grapefruit or lemon!)
If you want to feel uplifted, use a few drops of citrus essential oil on your pressure points. You can also mix the scent with a floral aroma such as jasmine to increase the positive effects! Or simply slice and smell a citrus fruit and get the health benefits of the snack as well!
Doing this is linked with lower rates of depression and higher happiness levels. In individuals who are depressed, it reduces relapse rates significantly! Another benefit of this is it increases dopamine in your brain (which is decreased as we age and is necessary for feeling happiness and pleasure!)
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.
What is Exercise!!
Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.
The best way to increase your brain’s dopamine production is exercise! Not to mention all the OTHER benefits of exercise. SO if you haven't started...you definitely should!
The simple act of doing this even if you have to force it helps to activate the happiness centers in your brain, leaving you in a better mood
What is smiling!
When it comes to this and your happiness, it is all about quality over quantity
What is friendships!
According to a Harvard study, it’s not about the number of friends you have but rather “the quality of your close relationships that matters.”
Using this too much can cause depression and anxiety; experts recommend putting this down enough and you will be happier!
What is your cell phone!
Experts say that people are spending more time on devices and typically have less frequent contact with live social networks. Increased social media makes people more susceptible to social comparison, which leads to feelings of emptiness says Ramani Durvasula, PhD, licensed clinical psychologist and professor of psychology at California State University in Los Angeles. Fear of missing out can cause anxiety and can make people less present in their own lives.
Balance is key.
Eating this releases endorphins into the brain (and also helps with cardiovascular health!) Endorphins are known to decrease levels of both stress and pain. All of these reasons and chemicals combine to make people happy when they eat this
What is dark chocolate!
Making this a daily practice (as little as 10 minutes a day) makes you a happier person. Some people may need to do this for a few months to feel the benefits and some feel it right away; but it is proven to work!
What is practice gratitude!
Your brain interprets gratitude as optimism. Optimism is observable in brain scans and scientifically makes the brain and your hormones "happy"!
Consistently practicing gratitude trains the brain to choose positive thoughts.
New neural pathways are formed, which is what happens with any habitual thought pattern (good or bad).
Consistency is the key to changing your mindset, and your life.
Cultivating an attitude of gratitude takes practice but the results are worth it!
Doing this for 20 to 25 minutes will lighten your mood naturally but there are also other ways to help get this important vitamin level up to increase happiness
What is go outside to soak up some sunshine.
The human body produces vitamin D when exposed to the sun's rays. Research suggests that people who are deficient in the vitamin are more likely to be depressed, anxious, and tired. Step into the sunshine for 20 to 25 minutes of sunlight to lighten your mood naturally or talk to your doctor about taking vitamin D OR eat vitamin D rich foods liked mushrooms.
Typically it is better to spend money doing this vs. buying "things"
What is travel or experiences
When people spend money on experiences or travel, they tend to be happier than people who spend money on materials
One of the top five regrets of the dying people is not doing this
What is spending enough time or staying in touch with friends and family.
Spending more time with the people we care about is very beneficial to improving our happiness and our overall quality of life.
Loading up on this food which is rich in folate, providing 33% of the recommended daily allowance (RDA). This nutrient is linked to a decrease in negative moods and depression because it helps produce dopamine in the brain.
What is spinach or kale
Doing this is a mood-booster that releases the feel-good chemical dopamine into your system and brings on nostalgia...it is free and comes in many forms
What is listening to music!
Doing this is a proven stress-buster. Best part? It releases "happy" chemicals in the brain—serotonin, dopamine, and endorphins—all of which work together to put you in a better mood and keep you centered.
What is meditation!
People who do this tend to be happier, more organized and have better mental health
What is wake up early!
Waking up early is linked to many benefits including being happier and more successful!
A Harvard University study found that people (especially women) who do this regularly were at a 15% lower risk of depression. This daily ritual is also a mood pick-me-up!
What is drinking coffee!
Just keep in mind that those fancy coffee drinks can have tons of hidden sugar and calories, so it's best to stick with black coffee (and some skim milk) or better yet cinnamon!
This food group as an afternoon snack actually boosts mood-boosting chemicals in the brain
What is Carbs!
But let's get something straight here—we want to focus on healthy, whole-grain sources instead of refined carbohydrates to reap the benefits. When you begin to feel down, go for an afternoon snack of 25 to 30 grams of carbs, such as a three-quarter-cup serving of Cheerios.
Sipping on this boasts an impressive résumé of health benefits. This has been shown to reduce stress levels. A study found that people who drank this regularly throughout the day had a 20% lower level of stress than those who drank less than one cup.
What is Green Tea.
Also, thanks to the polyphenols it contains, green tea helps with weight loss by boosting metabolism, as well as providing a reduced risk of heart disease, high blood pressure, certain cancers, and osteoporosis.
When you don’t get enough, you struggle with mood swings and aggravation. However, if you get too much you're less productive. This is something that there is a "sweet spot" for...
What is sleep!
While it’s recommended that people get seven-nine hours of sleep every night, it turns out there’s a sweet spot for the right amount of sleep to put you at your happiest. A recent survey found people who identified as “perfectly happy” got seven hours and six minutes of sleep every night... try making that happen consistently!
Doing this can add up to eight hours of joy to your week. It redirects your mind, thoughts and stresses and helps you feel fulfilled.
What is a hobby!
Having a hobby helps you feel you are using your time in a valuable way and has been shown to significantly boost happiness
Simply being around one of these amps up your levels of oxytocin — one of the chemicals that makes you feel happy.
What is a dog!
How fun and easy is this! You can walk one, pet one, cuddle one or play fetch!
This "spice" has natural antidepressant qualities among other amazing health benefits for your body and health
What is turmeric!
Turmeric also helps fight against chronic low level inflammation which is proven to be a leading cause to heart disease, cancer, Alzheimer's and other diseases and illnesses! You can get fresh, spice or pills (the most powerful)
Doing this small chore every morning can actually make you happier and set the tone for your day to be a productive one
What is making your bed!
According to CNBC, socio-economist Randall Bell, Ph.D., has been studying high achieving people for over 25 years to find out what they all have in common. He and his team surveyed “more than 5,000 people across the world, including professionals, students, retirees, the unemployed and multi-millionaires.” They examined factors from writing thank you notes to eating dinner together as a family each night. One key factor that many had in common was making their bed every morning. According to Dr. Bell making your bed each morning puts your mind into a productive mindset, and can spark other productive tasks throughout the day.
This is a core need for psychological wellbeing. It can help us build confidence and a sense of self-efficacy. It can also be a way of connecting with others too,’ says Vanessa King, positive psychology expert at Action for Happiness.
What is learning!
Vanessa King, positive psychology expert at Action for Happiness. ‘As human beings, we have a natural desire to learn and progress. Psychologists call it mastery.’
Doing this for 2 hours per week (or 100 hours per year) has been proven to make people happier and a positive use of time. (it is not about you it is about them)
What is helping others (or philanthropy or volunteering)
Spending money on other people (also called “prosocial spending”) boost happiness more than buying things for ourselves. Spending time helping others actually helps us too; it makes us happier!
This provides social support, raises self-esteem, makes people more outgoing and even helps them create healthier relationships!
What is a pet!