It may be true that we have a basic ‘set-point’ of happiness, influenced by genetics. But studies in brain plasticity also show that it may be possible to improve our overall sense of happiness and well-being and raise that set-point. There are ways to improve your basic level of contentment and happiness in life. Here are some actions almost anyone can take to improve their overall sense of happiness and well-being:
Meditation: Meditation is a simple technique that has been practiced in Asia for more than 2,500 years. Meditation and mindfulness practices have been picked up by modern psychology, and studies have shown the positive psychological and physical health benefits of the practice. Many forms of meditation begin with gently focusing the attention on the breath. Meditation concentrates and calms the mind. It helps us to see through habitual patterns of thinking and reacting so that we are able to live more freely and fully present in the moment.
Exercise: Regular exercise is a powerful component in improving and stabilizing mood. Brain chemicals (serotonin, dopamine, norepinephrine, and endorphins) are released during exercise which have strong effects on mood and help to reduce feelings of anxiety, stress and depression. Regular exercise also improves immune system functioning. Regular cardiovascular exercise, which raises the heart rate and produces a sweat, is most effective for impacting mood. I recommend a minimum of 20-30 minutes of exercise 4-5 times a week, but start with whatever you can. Weight training can be a great addition to cardiovascular exercise, but weight training alone without a cardiovascular component may actually increase feelings of anxiety.
Helping Others: For some reason, possibly the evolutionary development of the brain and the necessity of banding together to survive, helping others helps us to feel good. Numerous studies, including one by Cornell University, found that helping others through volunteering increased study participant’s energy, sense of mastery over life, and self-esteem. Psychologist Robert Ornstein describes the “helper’s high” as a kind of euphoria volunteers get when helping others. This is a warm glow in the chest and a sense of vitality that comes while being simultaneously energized and calm. He compares it to a runner’s high and say it is caused by the body’s release of endorphins.
Gratitude: Long practiced by religious and spiritual communities, studies are just beginning to look into the connection of gratitude and our overall sense of health and well-being. In one 2003 study, those who kept gratitude journals on a weekly basis reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events. Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress.
How to Increase Your Happiness by Practicing Gratitude
- Keep a daily gratitude journal. List things you are grateful for every day. Review it periodically.
- Make it a point to voice your appreciation to people out loud.
- It’s much better to focus your gratitude on the other person (“You were so thoughtful to think of me You’re such a great friend.”) rather than the object (“Thanks for picking up the coffee.”)
- At the end of the day, share with someone what you were grateful for, what you enjoyed, and what you were satisfied with that day.
Resources for Learning Meditation
Meditation is a great way to calm the mind, see through habitual ways of reacting to life, and create greater emotional evenness. Here are some resources to learn how.
- For an 8 week class in mindfulness and meditation near you, do an internet search for “Mindfulness Based Stress Reduction” and your location.
- For similar classes with an emphasis on help with depression, do an internet search for “Mindfulness Based Cognitive Therapy for Depression” and your location.
- Spirit Rock Meditation Center in Marin offers classes and retreats.
- The East Bay Meditation Center in Oakland has introductory classes
How to Practice Generosity
- Share your time, energy, and material resources with those in need.
- Allow yourself to feel good about what you have done.
- A great resource for volunteer opportunities – check out www.volunteermatch.org