Happiness is within reach! LEARN how to be happy in 7 simple, science-backed steps
BEING happy is something most of us assume is out of our control over.
Our mental state can hinge on how things are going at work and in our personal life, whether we've had a good nights sleep and even the weather.
But scientists argue that we can actually teach ourselves to be content, simply by implementing seven simple "happiness hacks".
A new study by the University of Bristol claims that personal happiness can be achieved by implementing certain evidence-informed habits.
This sense of well-being can be long-lasting, as long as we continue practising these habits, the research team added.
The study - published in the journal - questioned 228 undergraduates before and after they took the university's positive psychology course.
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The students reported that their emotional well-being had improved by 10 to 15 per cent after taking the course.
Researchers also found that 115 of those students - accounting for 51 per cent of the group - held onto their more positive outlook by continuing to practice the tools they had picked up in class.
Dr Bruce Hood, senior author of the study, and author of The Science of Happiness: Seven Lessons for Living Well, shared seven “happiness hacks” that he taught in the “Science of Happiness” course.
He told : "The intention was that by the end of the course, students have a well-rounded understanding of various factors that can contribute toward their own well-being, rather than a ‘to-do’ list of activities.”
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He said the hacks mostly have to do with altering people's perspective.
“They alter the sense of self from one that is overly egocentric, focusing and ruminating on our problems and position in life, to one that is more allocentric - as part of a connected, interrelated network of others and the world at large,” he explained.
Making this kind of shift can render our own problems less overwhelming.
The hacks also encourage seeking out "support and connection with others", Dr Hood added.
From making an effort to be more social to practising gratitude and being kind to others, here Dr Hood's seven "happiness hacks".
1. Perform acts of kindness
Acts of kindness, or doing good, often involve putting other people’s needs before our own.
In giving up our seat on a bus to someone who might need it more, making tea for a coworker or doing charity or volunteer work, you could be making more than those around you happy.
Studies have found that have found that acts of kindness are linked to increased feelings of well-being, with published in 2018 showing that being 'happy to help' increased peoples' personal contentment.
2. Make more social connections
Increasing social connections can be as simple as initiating conversations with people you don’t know, according to Dr Hood.
A by Harvard Business School suggested that the more diverse and varied your social interactions are, the happier you'll be.
3. Savour your experiences
Savouring your experiences simply means making an effort to be fully present as you do something, focusing on its details and sensations caused by it.
According to , this simple shift in perspective can increase happiness and slash stress levels.
4. Focus on the positive
Deliberately drawing our attention to the positive events and aspects of one’s day can also make a difference in overall happiness, according to Dr Hood.
A found that adults over the age of 60 who focused their attention on the positives of an experience over 11 weeks reported improvements in resilience, depressive symptoms, and happiness over time.
5. Practise gratitude
Practising feeling grateful, and endeavouring to thank people you haven't sufficiently thanked, were next on Dr Hood's list of "happiness hacks".
from the University of California and the University of Miami found that asked a group of people to write down things they were grateful for that had occurred during the week and another to jot down daily irritations or things that had displeased them.
A third group wrote about things that affected them in some way, with no focus on positives of negatives.
After 10 weeks, those who wrote about gratitude reported feeling more optimistic and generally about their lives.
6. Be physically active
Exercise and moving your body throughout the day can give your mood a boost and there are studies to prove this.
According to by the University of Michigan, more exercise leads to more happiness, but even small bouts of exercise - as little as 10 minutes a day - have positive benefits.
7. Try mindfulness and meditation
Dr Hood's final tip was to explore mindfulness and other meditation techniques.
Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment, according to the NHS.
This means paying attention to the sights, sounds, smells and tastes of the present moment.
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The NHS does recommend mindfulness and as a way to help with stress, anxiety and depression.
However, recent research by the University of British Columbia claimed there's no clear evidence that meditation or mindfulness make you happy.
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