12 Ways to be Happier

Does happiness seem like a feeling you chase after but never quite reach? The good news is this: Happiness is always available to us, though it’s often buried beneath layers of thoughts and emotions. Want to learn to reconnect with a happy state of mind? Experts offer 12 simple ways to tap into happiness.

1. Own Your Om 
Thanks to new research into neuroplasticity, we now know that one’s happiness set point (the level of happiness that we naturally feel) can be altered. Meditation thickens the areas of the brain that help us process uncomfortable situations as well as shrinks the amygdala, the part of the brain that’s activated under stress. Meditating for as little as two minutes a day leads to a calmer mind, improved cognition, and better self-awareness. Try an in-person meditation class at a local studio, or download guided meditation apps like Headspace and Calm. If you’re a person who likes tech feedback, check out the Hyperice Core, a meditation gadget that uses vibrations to center your attention. Core’s biosensors also give you real-time feedback by measuring your heart rate variability, which is your leading indicator of wellness. 

2. Move Your Body
A Harvard University study reveals that 30 minutes of moderate aerobic exercise five days a week releases mood-boosting hormones that can reduce stress and make you feel happier. If traditional cardio isn’t your thing, don’t despair. Researchers at the University of Derby found that depressed patients who took salsa lessons reported improved moods; a similar Australian study found that people who tangoed for 20 minutes felt happier and had lower levels of stress hormones than people who sat on the sidelines.

3. Have a Laugh 
Making yourself smile (even when you might not feel like it) has a mood-boosting effect. The muscles used to turn a frown upside down actually send signals to your brain that you’re happy, which can spur the body to release hormones like dopamine and serotonin. This phenomenon, known as the facial feedback hypothesis, doesn’t mean you have to plaster a fake smile on your face. But the next time you’re feeling low, try cracking a smile and see what happens. Laughter produces similar results, so watch a funny YouTube video, listen to a humor podcast, or stream a comedy special the next time you need a mood lift.

4. Let It Go  
According to the Mayo Clinic, holding onto grudges increases anger and bitterness, making it difficult to enjoy the present moment. Letting go of a grudge is not the same experience as forgiveness—in which you replace a negative judgment of a person or situation with a positive feeling. Instead, moving on from a grudge might conjure indifference instead of positivity; you don’t need to feel warm and fuzzy toward a person who wronged you to avoid letting negative feelings control your life. Take time to consider the perspective of the person who wronged you, and you’ll have a better understanding of what might have contributed to the situation at hand.

5. Hug It Out  
A research study published in the Journal of Nonverbal Behavior found that people who were consistently hugged over a two-week period reported being in a better overall mood. Not only does hugging reduce stress levels and unleash feel-good hormones like oxytocin, but it also makes people feel less lonely, which increases their sense of well-being. Based on research in what’s known as deep touch pressure therapy, a product like HugSleep’s Sleep Pod offers cocooning, hug-life comfort that stimulates the brain in the same way a traditional hug does. 

6. Be Kind to Others 
Research shows that acts of kindness can have a significant impact on mental health, reducing symptoms of depression and anxiety and increasing feelings of well-being. Consider small acts of kindness that can be done on a regular basis. This might include volunteering in the community, offering a listening ear to a friend in need, or simply taking a few moments to tell the people in your life how much they mean to you. 

7. Create a Judgment-Free Zone  
In the Buddhist tradition, our attachments are the cause of suffering because all things can change—or disappear—in an instant. One way to practice nonattachment is to get rid of the idea that certain people, thoughts, etc. “should” or “must” be a certain way. When you look at your life without that judgment, it is easier to go with the flow. Work to release yourself from the happiness that comes from external things like clothing, cars, or food. You don’t have to sell everything you own and become a monk or a nun to practice nonattachment; you just need to embrace the importance of letting go. 

8. Replace Triggers with Glimmers 
Be aware of your triggers (things that make you feel sad or anxious)—like certain social media feeds, that friend who always seems to go on better trips, or a relative who puts you down—and avoid them. Replace those with glimmers (things that spark joy) like walking with a friend who makes you laugh, feeling the sun on your shoulders, or curling up with a new book.

9. Get Outside 
The Japanese practice of shinrin-yoku, or forest bathing, is the simple act of getting into nature, observing it, and breathing deeply. According to health care company Kaiser Permanente, studies have shown that spending 10 to 20 minutes a day outside doing something like gardening, listening to the sound of waves at the beach, or walking in a park can lower blood pressure, heart rate, and levels of stress hormones.

10. Put Your Purpose into Practice 
A National Institutes of Health-funded study showed that those who expressed having clear goals or a purpose lived up to seven years longer than those who did not. To find your sense of purpose, make a list of your mental, emotional, and physical talents. Then reflect on what you like to do and where you can use those skills. Maybe it’s tutoring students in math or volunteering at the Humane Society. Find places where you can contribute and make a difference. 

11. Be Realistic 
Recognize that you won’t always be happy in every moment—and that’s normal. Whether you’ve received bad news, are running late, or somebody hurt your feelings, take a moment to acknowledge that the frustration, fear, or anger you feel is not permanent. Allow yourself to experience it, and then shift your focus toward what made you feel this way and what it might take to recover. Then, let the moment pass and take care of yourself. But remember: If you are struggling to reframe your thoughts, it’s important to seek someone to talk to. 

12. Keep It Up 
Like anything else, happiness is a habit, and research tells us that it takes time and dedication to build any habit you want to see through long term. Consider the 21/90 Rule, which is based on studies that show that it takes 21 days to make a habit and 90 days to turn that habit into a permanent lifestyle change. Commit to making happiness your goal for 21 days, or start small and adopt any one of these suggested practices. Push past that initial 21-day period to 90 days, and active happiness will become a part of your lifestyle.