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12th Newsletter
How to be happier...using science!
Most people like being happy.But happiness isn't always easy, and we don't always know what makes us happy or unhappy on a day-to-day basisFear not! Science is here to help….*A key caveat: These may not work for everyone but they cost nothing to do and are simple enough to incorporate into daily routine. There's no magic trick that will suddenly make you a happier person, but you should read this list as science-backed suggestions that can help!Without further waffle…here are the best science-backed ways to be happy!
1. Exercise:
Regular exercise lowers levels of the body’s stress hormones; adrenaline & cortisol.
In addition, it increases the production of endorphins; chemicals in your brain that act as natural painkillers & mood elevators. Including just a light 30 minute exercise can unlock these effects!
2. Sleep well:
People who sleep through the night and who experience high quality sleep are less irritable, more self-controlled and happier than people who don't.
Again this has to do with sleep limiting the rise of cortisol (stress hormone) and replenishing energy levels and ensuring your amygdala (emotional centre) & pre-frontal cortex (decision making centre) are synced efficiently.
Poor sleep leads to these two regions of your brain becoming uncouple, leading to irrational feelings, stress, anxiety and low mood!
3. Spend time with friends, family & loved ones:
Humans are social creatures, when deprived of social contact for an extended period of time, it affects our mood.
This is apparent particularly during this pandemic when many of us have been isolated from our usual social support network.
Contacting our nearest & dearest increases levels of oxytocin (aka the “cuddle hormone”) which improves our sense of belonging, well-being and stabilises mood.
4. Work on your passions:
Find activities that make you fully engaged and that you are passionate about.
These passion projects will motivate you and activate the mesolimbic pathway; our bodies reward system.
5. Connect with nature:
Spend time in nature. At the risk of sounding zen & wishy-washy; studies have shown that a sense of 'nature connectedness' can have a significant impact on happiness.
6. Smile more:
The concept here revolves around the facial feedback hypothesis. Even forcing a smile when we don't feel like it is enough to lift our mood slightly (an example of embodied cognition).
Our smile circuits are activated, which are connected to the area in our brain that links these muscles with positive emotions/feelings and dopamine release.
Its free and easy to do!