If you find yourself struggling to be happy, there are a few things you can do to help. These include focusing on the positive, taking care of yourself, spending time with family and friends, and trying new things.
However, you may have a hard time overcoming feelings of unhappiness on a regular basis. In that case, it’s best to seek assistance from a mental health professional.
1. Focus on the positive
If you’re looking to be happy, one of the best things you can do is focus on the positive. It’s not easy, but with practice and patience, it can become a habit.
When you’re faced with difficult situations or challenges, it’s easy to fall into a negativity trap. Your brain automatically scouts for the negative, so you notice everything that doesn’t go your way and feel stressed or disappointed.
But you don’t have to let this snag your mood and make you unhappy. Practicing positive thinking can boost your mental resilience and help you cope with life’s difficulties.
It can also help you be more empathetic and understanding of others. Research has shown that people who think positively adapt better to stressful situations and are able to find a solution to their problems.
You can try to practice focusing on the positive by taking a moment to notice what’s going well in your life. It might be as simple as finding a smile on your face or noticing the kindness of someone.
The key is to pause and focus on something good for at least 20 seconds, which will give your brain time to wire the experience into your memory. This will strengthen the neurons in your brain and make it easier for you to notice positive events in the future, says psychologist Robyn McLoughlin.
Another way to cultivate a more positive mindset is to spend time with people who make you laugh. Laughter helps reduce stress and boosts the immune system, according to a study by Harvard University.
2. Take care of yourself
When you’re juggling a demanding career, family responsibilities, and a social life, taking care of yourself can feel like a luxury. But the fact is that self-care is essential for a healthy and happy life.
It can take a while to develop the self-care habits that will work for you, but it’s worth the effort. Once you start incorporating them into your daily life, they’ll become second nature and will help you manage stress and anxiety in the long run.
For instance, a healthy diet can reduce your stress and improve your mood. Try eating a combination of whole foods and minimally processed food and cutting out caffeine, refined sugars, and alcohol.
Exercise can also boost your mood and improve your overall health. Focus on activities you enjoy doing and make time for them regularly.
Meditation can be a great way to de-stress and focus on the present moment. It can also increase self-awareness and boost your self-esteem. There are many meditation apps and guided meditations available online, or you can just listen to calming music while you meditate.
Getting enough sleep is another important self-care habit. A good night’s rest can help you feel more energized and refreshed in the morning.
You may want to set aside a day just for self-care, or you can do it throughout the week. Whether you choose to sleep in, have a massage, or spend a few hours in the park, putting yourself first is always best.
It’s also important to remember that your version of happiness is different from others, and it’s not always about finding the “right” thing to do. The most important thing is to try new things and find what brings you joy.
3. Spend time with family and friends
One of the best ways to be happy is to spend time with family and friends. This is especially important if you are facing difficult challenges in your life. You can rely on your loved ones to support you during these times. They can provide emotional support, encouragement and practical assistance, such as childcare or transportation.
Research has shown that spending time with family and friends improves your physical health and mental well-being. This is because loved ones can encourage positive behaviors, such as eating healthy and exercising regularly, while discouraging unhealthy habits, such as smoking or drinking alcohol.
It also helps you manage stress better, as you are less likely to seek coping mechanisms that may be harmful for your health. Having strong social networks can also reduce your risk of depression and anxiety.
Finally, spending time with your family is a great way to show them that you care about them. This can be done through shared activities and traditions, such as family meals or holiday gatherings.
Family relationships are important because they help us develop deep, lasting connections that can last a lifetime. When life throws us a curveball, such as death or job loss, our families are the people we can count on to support us and love us through it all.
Having strong relationships with family can help you avoid feelings of loneliness, isolation and depression. It can also encourage you to build self-esteem and learn how to communicate with others.
You can create a safe space from judgement during family time by making a rule that no one says anything bad about other members of the family. This is a way of showing your loved ones that you value them and want to make them feel good about themselves.
4. Try new things
Trying something new and interesting is one of the best ways to boost your happiness levels. Try a new dish in your favorite restaurant, get a haircut, or give playing a musical instrument a go. The best part about it is that the feeling of accomplishment will help you feel good about yourself and your accomplishments.
A new year brings with it a fresh slate of opportunities to test your mettle and try something new. A new year is also a great time to do a bucket list check off, or a good time to start one from scratch. It’s a good idea to pick a bucket list item that can be completed within your budget and time constraints, as it will help you feel more accomplished as you tick off each milestone.
It’s also a good idea to make sure you have a little fun with your bucket list items, because a well-curated list of experiences can be more satisfying than a checklist of items checked off. The most important thing is to stick to your plan and make it a point to do more of the things that bring you joy.
5. Be grateful
One of the best ways to boost your mood is to be grateful. Being thankful for your life can reduce negative feelings, improve your physical health, and strengthen relationships.
You can cultivate gratitude by writing about your blessings or praying for them. Meditation can also help you become more grateful.
Research shows that people who are thankful experience less anxiety and depression, which may be a result of the release of serotonin and dopamine, chemicals in the brain that are linked to happiness.
According to Gretchen Rubin, a self-help expert and author of the best selling book “The Happiness Project,” it helps to set reminders or prompts to keep gratitude fresh. This could be as simple as setting your phone screen or passcode to your child’s birthday or your mom’s birthday.
This way, you will naturally associate that activity with the practice of gratitude. Eventually, you’ll be able to feel gratitude throughout your day, no matter what you are doing.
For instance, if you’re out on your walk, think of something you are grateful for. This might include a beautiful view, a pleasant smell or something else that you can focus on without judgment.
Practicing gratitude on a regular basis can teach you to recognize the good things in your life despite the bad, says psychologist Jennifer Moskowitz. It can also help you deal with difficult emotions and stressful situations.
Gratitude can also be helpful when you’re recovering from trauma or other challenging experiences. It can help you process and adjust to the changes in your life and build empathy for others. It can also lead to deeper relationships, whether those are pre-existing or new.