How to Be Happier

When it’s authentic, happiness can be so powerful it makes you feel as though you’re invincible. However, hard times come, and they can quickly cause you to get in a slump that’s hard to overcome. Fortunately, there are several strategies you can try to give you the best chance of being at your happiest consistently — no matter what life throws your way. Here’s how to be happier.

Be Grateful for Everything You Have:

When the stresses of life have bogged you down, it’s often difficult to see past the negative to the brighter days ahead.

There’s a way to break through, though.

Scientists have conducted numerous studies and found gratitude makes people feel happier and less depressed. Recall how far you’ve come since a hard time – it’s proof you’re stronger than it might seem or feel right now.

List out everything that makes you happy, whether it’s an upcoming visit from a friend or a wagging tail to greet you when you get home. Any blessing that can remind you that, even though things are tough now, you still have lots of reasons to smile is worth writing down.

Also, depend on visual reminders to trigger feelings of gratitude. People can be the most effective visual reminders, so spend as much time as possible around those you love, and fill your spaces with treasured photographs of friends and family members.

Schedule Personal Time:

It’s not feasible to spend every waking moment engaged in things that are truly satisfying, but there are things you can do to ensure you use up free time in worthwhile ways.

That doesn’t mean you should quit work to watch Netflix all day, but you should make some time in your schedule to fit in the activities you love. By physically fitting “me time” into your schedule, you’re making your happiness a priority and giving yourself something to look forward to.

Take this personal time as an opportunity to regularly get through books you’ve been wanting to read, projects you’ve wanted to tackle or scheduling in a new event with friends. Or, to paint your nails while you catch up on a favorite show. Whatever you want – it’s your time!

Spend Your Days Doing Healthy Activities That Cause Happiness:

It’s not surprising that health and happiness are intertwined. Caring for your physical health, in addition to mental, affects more than just your body.

Exercising is one of many things that naturally releases endorphins and causes happy feelings. So, take your lunch breaks outside for a walk or swap your morning social media time for a quick yoga session. It doesn’t have to be an hour at the gym to get the boost you need.

If you have trouble staying motivated, consider breaking a sweat with a friend. When fatigue causes your commitment to collapse, a pal’s encouragement could be the thing that causes you to push through until the end of a workout.

Looking for a low-key activity? Meditation is a good pastime. It’s known to improve focus, boost well-being and promote relaxation.

Alternatively, get engrossed in activities that allow you to create something. Whether it’s a nutritious meal or a knitted sweater, those results cause feelings of accomplishment that could lead to lasting happiness.

And Your Nights, Too:

Sleep influences our happiness as well. In addition to helping us recover from the day, research shows that sleep affects our sensitivity to negative emotions. When sleep-deprived, we struggle to recall positive memories and are more sensitive to the negative ones.

Make your sleep a priority and aim to get eight hours every night. Stick to a regular schedule and abide by a bedtime ritual so your body receives cues about when it’s time to sleep. Maybe that means getting into your PJs and turning on some soothing music or taking a hot bath.

You’ve heard it before, but don’t sleep with electronic devices plugged in near the bed. The light from the screen could disrupt your body’s sleep schedule, and notification sounds might rouse you from sleep.

Keep Away From Destructive Behaviors:

No matter which activities make you happy, always aim to focus on ones that are good for your well-being. Activities like eating, shopping, and drinking with friends are okay to enjoy in small amounts, but overindulging is counterproductive and bad for both your health and your happiness.

When necessary, work toward replacing unhealthy habits with better diversions that help you love the life you live. Negative habits can be caused by stress or boredom. Keep track of what you’re doing just before you start participating in a destructive behavior and see if you can spot patterns.

Next, remove as many triggers from your life as possible. For example, if you start munching on cookies as soon as you get home from a stressful day at work, replace your cookies with chewing gum or another low-calorie option that keeps your mouth occupied. Or drink a glass of water instead.

If it’s not possible to completely get rid of triggers, immediately start doing something healthy to take your mind off the urge. Going for a walk or listening to a favorite song are two things to try.

Join forces with a pal who is committed to the positive, happy behaviors you’re aiming to develop. Ask them to give gentle reinforcement if they see you tempted to fall back into your old ways. They can also influence you positively by reminding you all the benefits of replacing your negative habits with good ones.

Know When to Reach out for Help:

If your unhappiness is persistent, it’s more than a mood. In that case, it’s crucial to reach out for help. You may initially feel hesitant about seeking help and feel you’re alone in your mental health battle. However, statistics tell a starkly different tale: It’s estimated that depressive disorders affect as many as 14.8 million adults in the United States.

Professional guidance could help you move past depression, especially since there are effective treatments available. If you’re unsure how to find help, consider calling an anonymous hotline. It’ll allow you to speak to a trained counselor about what you’re feeling and get pointed in the right direction of a mental health specialist in your area.

Also, ask a trustworthy person to go with you to your first appointment. The familiar presence could help you feel at ease. Take notes and bring them with you so you remember moments to bring up in your session. If the first professional you see isn’t a good fit, don’t get discouraged. It can take time to find the right mental health professional — but you can do it.

Consistent happiness doesn’t require hopping over a prohibitively high hurdle to achieve it. You can improve your positive outlook from implementing these tips and making a conscious effort to focus on your happy state of mind.

By Sarah Landrum: Sarah Landrum is a freelance writer and the founder of Punched Clocks, a site all about finding career happiness and success. For more from Sarah, subscribe to her newsletter and follow her on Twitter @SarahLandrum.