The Happiness Medicine
Happiness Quote
As long as we are alive we will experience suffering. But that does not mean we have to be unhappy. Unhappiness comes from allowing ourselves to be controlled by life’s ups and downs—from feeling defeated, losing hope, losing courage, and losing the will to advance. Diasaku IkedaRegardless of what we think about true happiness, living a life happier life is within our reach if we follow a few habits. Habit does matter until we understand how well they are engrained in us and in our daily lives.
Here are some daily habits that can change your life toward happiness and bliss, Though, everyone's version to be happy may be different as such if some of the habits create stress or just do not fit your lifestyle you can avoid them.
Researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Swap Breakfast-
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a mid-morning energy crash. Consider adding in a new food swap each week.
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As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as someone has appreciated your work or has shown some encouraging your efforts. But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
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Performing acts of kindness may also help promote your overall well-being. Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost. It is simple to appreciate someone with a smile or offer someone a compliment on their physical appearance in a respectful way.
1. Close your eyes. Try to envision a happy memory or a beautiful place.
2. Take a slow, deep breath through your nose.
3. Slowly breathe out through your mouth or nose.
4. Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
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Acknowledging Unhappy Moments😂😀
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
Practice Smile😀
Put a big, warm smile on your face. Not a fake, strange smile, but a real smile, as if you are seeing an old friend or relative after several years. Now, think of something unhappy, but keep smiling. It is difficult to hold an unhappy or negative thought in your mind while keeping a smile on your face. Smiling can help increase happiness and decrease negativity.
Start by smiling as wide as you can while keeping your mouth closed. It can help to visualize that your smile is extending from ear to ear. While smiling, try wiggling your nose until you feel your cheek muscles engaging. Hold the pose for about five seconds, and repeat it 10 times.
You tend to smile when you are happy. However, it is actually a two-way street. We smile because we are happy, and smiling causes the brain to release dopamine, which makes us.
You tend to smile when you are happy. However, it is actually a two-way street. We smile because we are happy, and smiling causes the brain to release dopamine, which makes us.
happier.
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Practice Exercise👍💪
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
- Take a walk around the block every night after dinner.
- Sign up for a beginner’s class in yoga
- Start your day with 5 minutes of stretching.
- Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside.
- Or you could consider starting activities you always wanted to try, such as playing or dancing
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Sleep Abundantly💓👍
Most of us need 7 Hours of sleep every day. However, what your work demands or our society steers us toward less sleep, abundant sleep is a source of good health, brain functioning, and emotional well-being. Abundant sleep reduces health risks such as depression, heart disease, emotional disorders, and diabetes.
Best Sleep Apps of 2022·
- Best Overall: SleepScore·
- Best for Apple Watch: SleepWatch·
- Best Free: Sleep++·
- Best for Extra Features: Pillow·
- Best Versatile App: Sleep Cycle·
- Best for Android: PrimeNap
Source: https://www.verywellmind.com/
Some of the things that you should do in order to monitor your sleep are:
Track your Sleep: Track your daily routine of sleep such as the number of hours of sleep, and how you feel.
Regular Sleeping Time: Go to bed and wake up at the same time every day, including on weekends.
Avoid eating or drinking before sleeping. Reserve the hour before bed as quiet. Read, bathe, or do something relaxing before going to sleep. Keep your bedroom as dark and comfortable.
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Here are some examples:
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Carbohydrates release SEROTONIN a “feel good” hormone. Just keep simple carbohydrates — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash.
Choosing carbohydrates, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effects that extend to your overall brain health. If you don’t eat fish, you might consider talking to your physician about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
Some of the things that you should do in order to monitor your sleep are:
Track your Sleep: Track your daily routine of sleep such as the number of hours of sleep, and how you feel.
Regular Sleeping Time: Go to bed and wake up at the same time every day, including on weekends.
Avoid eating or drinking before sleeping. Reserve the hour before bed as quiet. Read, bathe, or do something relaxing before going to sleep. Keep your bedroom as dark and comfortable.
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Eat Healthy with Mood in Mind💕💖
It is a known fact that your food affects your state of mind and impacts your physical wellness and health.
Here are some examples:
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Carbohydrates release SEROTONIN a “feel good” hormone. Just keep simple carbohydrates — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash.
Choosing carbohydrates, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effects that extend to your overall brain health. If you don’t eat fish, you might consider talking to your physician about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
Swap Breakfast-
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a mid-morning energy crash. Consider adding in a new food swap each week.
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Practice Gratitude💙💚💛💜💖
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Simply being grateful can give your mood a big boost, among other benefits. You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as someone has appreciated your work or has shown some encouraging your efforts. But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
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Giving Compliment💋💝
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Practice Deep Breathing😉😃👃
Slow breathing and deep breathing exercises can help reduce stress. The next time you feel stressed or are at your wit’s end, work through these steps:
1. Close your eyes. Try to envision a happy memory or a beautiful place.
2. Take a slow, deep breath through your nose.
3. Slowly breathe out through your mouth or nose.
4. Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
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Acknowledging Unhappy Moments😂😀
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
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It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
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There’s no need to avoid. Stress is not always harmful and we can even change our attitudes about stress. Sometimes, there’s an upper side to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
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The result? You face more discontent, lower self-esteem, and even depression and anxiety. It can take practice to stop comparing but it’s worth it for the benefit of having your inner peace and happiness.
You can start with some of the other tips on this list that can help draw your attention inward to yourself, such as deep breathing and journaling. You may also consider talking with a therapist for perspective.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
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Maintain a Journal (Organize your Feelings)👷👪👩✋
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
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Face Stress Heads-On👿👹👺
Life is full of stressors, and it’s impossible to avoid all of them.There’s no need to avoid. Stress is not always harmful and we can even change our attitudes about stress. Sometimes, there’s an upper side to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
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Avoid Comparing Yourself👪👫👭👬
Whether it happens on social media, at work, or even at a yoga class or anywhere, it’s easy to fall into a place where you’re comparing yourself to others.The result? You face more discontent, lower self-esteem, and even depression and anxiety. It can take practice to stop comparing but it’s worth it for the benefit of having your inner peace and happiness.
You can start with some of the other tips on this list that can help draw your attention inward to yourself, such as deep breathing and journaling. You may also consider talking with a therapist for perspective.
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