The Secret to Becoming a Happier Person in Just One Week: It’s Really Simple!
You might think that some people seem to enjoy life more, appear happier. Even, being that happy might seem challenging to you. However, research shows that happiness is not an elusive goal. Everyone has their own methods they've developed to make themselves happy. Applying these methods, which research has also proven to be effective, is quite simple.
BBC has compiled a selection from the happiness guide published on the 'Greater Good in Action' site by the University of California and outlined steps that will make you happier in a week.
Let's see what you need to do to be happier in a week?
Source
Monday: Daily
BBC has curated a selection from a publication of the University of California, assigning a different habit to each day of the week. The suggestion for Monday was to keep a daily journal.
Scientists have discovered that dedicating 15 minutes a day to your journal can potentially reduce symptoms of depression and anxiety, strengthen your immune system, and enhance your work performance.
Keeping a journal allows you to articulate your emotions, leading to a better understanding of your feelings, calming yourself, and viewing your life from a different perspective. By journaling, you can discern where you're right and wrong, begin to approach yourself with more compassion, and become a more organized individual.
Tuesday: Benevolence
Doing a good deed for someone, regardless of who they are or what the situation is, can actually be beneficial not just for them, but for you as well.
Wondering how?
Scientists have demonstrated through an experiment that actions performed with pure benevolence can enhance the satisfaction one derives from their life. It was observed that generous individuals tend to be happier and healthier. And when we talk about generosity, don't just think about monetary good deeds. Small acts like helping a neighbor carry their shopping bags or catching a runaway ball for a child can also make you feel better about yourself. Of course, it's essential to be aware of these actions.
Wednesday: Gratitude
Imagine for a moment that the people you love are not in your life. Quite painful, isn't it?
A 2008 article revealed that individuals who engage in such a 'mental subtraction' exercise subsequently experienced an improvement in their mood. In other words, even if you're annoyed with a loved one, after contemplating their absence in your life, you begin to appreciate your current situation. This approach can be applied in any circumstance. For instance, when you struggle to wake up early for your job, considering the alternative of not having a job at all can spark a sense of happiness about being employed.
Numerous studies have demonstrated that regularly expressing gratitude and experiencing feelings of thankfulness can boost life satisfaction.
Objective: Thursday
Psychologists assert that there should always be a 'purpose' in our lives. Don't just think, 'I already have a purpose, to make it to the weekend' :)
Studies indicate that individuals who attribute a sense of meaning and purpose to their lives tend to demonstrate mental resilience against short-term upheavals. For instance, a way to recall the things that give your life significance could be by looking at old photos, reminding you of your family, friends, or a career achievement.
Friday: Nature
Nature is one of the most awe-inspiring things we can behold. Scientists point out that experiencing such 'awe' has a positive impact on individuals. Whether you're gazing at the night sky, embarking on a trek through the forest, or simply admiring animals, immersing yourself in something vastly different from your own existence broadens the mind. According to researchers, this tends to make people happier, more selfless, less impatient, and less anxious.
Saturday: Keep your distance.
You may find yourself no longer deriving pleasure from things you normally enjoy. For instance, the coffee you drink, the series you watch, or even the time spent with your significant other or spouse might seem less enjoyable. You might be experiencing what is referred to as the 'hedonic treadmill.'
What does this mean?
People tend to adapt to everything over time, be it unhappiness or joy. If you wish to break free from this state, try taking a break from the thing that no longer brings you joy. For example, abstain from drinking coffee for a week. When you sip your coffee again, you'll realize how much you've missed it. Moreover, this process could potentially encourage you to seek out new sources of pleasure, and this quest itself could turn into a new source of enjoyment.
Sunday: Positive Emotions
An Italian proverb goes like this: 'La lingua batte dove il dente duole', which translates to 'The tongue always returns to the sore tooth.'
This saying beautifully encapsulates our mind's tendency to dwell on past pains. Psychologists also highlight that guilt can particularly backfire, causing us to focus on past negative emotions and neglect the positive ones in the present and future. Instead, try shifting your focus towards positive feelings.
BONUS: We've made it through another week. Here we are, facing another Monday. So, what should we do today?
Start your day without having your coffee first. Help someone on your way to work or school. Instead of pondering the past, think about the future, focus on the present. Rather than complaining about responsibilities, concentrate on the positive aspects. Remember how you got to where you are now. As you return home in the evening, take note of the beauty of nature. At the end of the day, write down all the things you are grateful for in your journal.
See, happiness is as simple as that.
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