40 Happiness Hacks Proven By Science To Lift People’s Spirits

When you’re feeling tense or down, you’re probably not in the mood for smiling. But if that’s the case, it might be worth faking one. Hear us out: according to a 2012 Psychological Science journal report, a non-genuine grin can actually help to lower stress levels. So next time you need a mood boost, crack out a smile — no matter how fake it is. According to science, it can really lift your spirits.

If you’re finding it tough to beat the blues, here’s an idea to consider. Grab a notebook, and jot down the stuff that you feel grateful for. As per a research project conducted at the University of California, Davis, this simple approach did bear fruit for those who tried it over a ten-week period. The subjects in question claimed that their mindsets had shifted; they were now feeling more positive.

Who doesn’t love an old home movie? Nothing beats a trip down memory lane with the family! But those videos could also help you out of personal ruts, too. Revisiting past moments can do wonders for your outlook and spark feelings of happiness, according to a 2013 report in the Personality and Social Psychology Bulletin. Nostalgia is a powerful thing, right?

As it turns out, a bit of fresh air could be just the ticket when it comes to clearing your head in times of stress. Yep, research published in the Landscape and Urban Planning journal in 2015 claimed that your mood can improve drastically following strolls, even ones that last fewer than 60 minutes. Plus, the analysts noted that your memory can be boosted and anxious feelings may be quelled by the activity as well!

In small doses, caffeine can have a pretty positive impact on your mindset. In what way? Well, according to the Insider website, numerous research projects have highlighted an intriguing link between the stimulant and a “reduced depression risk.” So if you need a lift, don’t be afraid to drink a cup of coffee every now and again: your smile could return in no time.

If you find that happiness is hard to come by, we want to ask you something: how much sleep do you get? The mattress company Amerisleep posed that same question to 2,000 people and uncovered some fascinating results. According to the data, folks who snoozed for more than seven hours were much happier than those who could only manage around six. Earlier nights may be just what you need!

If you’re feeling low, be kinder to yourself. What do we mean by that? Well, instead of hating on certain parts of your appearance or personality, practice internal praise. Compliment yourself from time to time, and accept who you are as a person. The charity Action for Happiness noted that this is a “happiness habit” more people should get into following a public questionnaire in 2014.

Don’t knock meditation if you haven’t tried it, folks: it could make a hugely positive difference to your mood. Yes, Insider shone a light on various bits of research that suggested the practice may bring a halt to internal apprehension and depressive thoughts. But that’s not the coolest part. As per the website, “Research in long-term meditators, Buddhist monks for example, shows that these peoples’ brains have well-developed areas that could be linked to heightened awareness and emotional control.”

The next time you feel down in the dumps at home, pick up the phone and give your parents a call. Talk about whatever’s on your mind. It could be anything. Just be sure that you can hear them on the other end. The Proceedings of the Royal Society B shared a paper that noted people can receive a jolt of happiness by listening to their mom and dads’ voices: it’s a comforting sound.

For all the dog owners out there, this next tip will be right up your alley. Yep, by spending quality time with your beloved pooch, any pangs of sadness will make way for feelings of pure joy. Why’s that? Simple — according to a 2017 research project in the Frontiers in Psychology publication, dogs raise your body’s oxytocin levels. And that’s a hormone that contributes towards making you feel happy!

What kind of stuff do you do when you’re happy? Well, whatever your answer might be, try to incorporate those activities into the days when you’re not doing so great. As per a study conducted by therapists from the University of California, Riverside, the “positive emotions” they conjure up can overpower feelings of negativity. These emotions could also drive you on to be happier, too.

A steady stream of exercise can do wonders for your long-term health — both physically and mentally. Yes, the Journal of Happiness Studies unveiled a paper in 2018 that revealed exercising can improve your mood no end. And you don’t have to go crazy to feel the benefits. Apparently, a weekly total of ten minutes is all it’ll take. 

When you’re unhappy, you don’t feel like doing much. Everything seems as though it’ll be a drag. Yet according to a 2016 research project in the Journal of Positive Psychology, one activity in particular can lift the blues: baking. The authors discovered that their volunteers became more excited and positive while making tasty snacks at home. So, grab your apron and a cookbook!

Do you enjoy going to live music events? Or how about museums? If so, keep this tip in mind. Whenever you need a pick-me-up, try to take part in a nearby “cultural activity.” It could make a significant difference. A Norwegian research paper found that those who do go to such events and places are less likely to feel depressed or anxious. And as a result, it makes them happier.

Picture this: you’re spending time with your social group, but you aren’t in the best of moods. Then, another pal joins up and instantly lifts everyone, yourself included. How did that happen? Well, Harvard Medical School might have the answer. According to a 2008 report, one cheerful individual can spark a “chain reaction” of happiness in all those near them. That’s so cool!

You’d think that happy music would be perfect for lifting you out of a lull, right? Surprisingly, though, that might not be the case. As per a paper published in 2014 in the PLOS One journal, sad tunes could actually be better suited for the job. The authors noted that tear-jerking tracks can create “beneficial emotional effects such as regulating negative emotion and mood as well as consolation.”

Sometimes, it can be very easy to neglect our mental health. But when it comes to emotional exhaustion, you should never ignore that, especially if it’s bringing your mood down. So how can you treat it? A therapist named Dr. Erin Eatough suggested that it might be an idea to take some time off work so you can recharge your batteries. She also noted that daily “wellness routines” are helpful, too.

Do you often find yourself dwelling on bad times from the past? Now’s the time to change that, then. The Personality and Individual Differences journal published a fascinating report on this topic back in 2011. It was discovered that people who reminisce about positive memories are more likely to be cheerful than folks who can’t let go of tougher recollections. So try your best to switch it up!

There are few things more relaxing than sitting in a warm bath at the end of a long day. Yet relaxation isn’t all you can achieve by taking a dip: in a 2018 edition of the Evidence-Based Complementary and Alternative Medicine publication, an intriguing paper was shared. Analysts noted that lengthy baths can not only reinvigorate you physically, but they can boost your happiness as well. Get those taps running!

Should it feel like your emotions are getting the best of you, grab a pen and paper and jot down what’s bothering you. This simple act could go a long way to easing your stress, while also improving your overall mood. A previous experiment conducted by some therapists found that the brains of folks who did this “showed neural activity” in the area that reduces powerful emotional responses.

This hack should go down well if you love candy! Yes, a daily bar of chocolate could be just what you need when you’re feeling low. Apparently, the cocoa contents can spark you into a better mood. But as per the Journal of Psychopharmacology, it’ll only work if the chocolate houses no less than 70 percent cocoa. So check the ingredients before tucking into the tasty treat!

It goes without saying that technology plays a large role in our lives today. From social media to cell phones, it’s practically everywhere. But have you ever wondered what could happen if you take a sustained break from it all? Journal Emotion featured a study on that particular question in 2018. By the end, it was found that people who stepped away from electronics for a spell were a lot happier than the folks who didn’t.

Looking for a unique way to improve your mood? Well, here’s a suggestion to ponder: why don’t you sign up for some volunteer work? By lending a hand to folks who need it, you’re sure to feel much happier than before. In fact, various research papers over the years have noted that volunteering cuts down your chances of suffering from mental ailments such as depression.

No healthy diet would be complete without a nice mixture of vegetables and fruit. Having said that, though, what happens if you eat eight portions of those foods each day? The University of Warwick in England tried to find out in 2016. After testing 12,000 people, the man behind the report had this to say. Andrew Oswald revealed, “Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health.” Who saw that coming?

Whether it’s staring up at a beautiful sky or soaking in a stunning landscape, awe is one of the best emotions we can experience during our lives. Few other feelings can match it. So, with that in mind, the next time you’re in a bit of funk, seek out a sight that’ll bring that emotion to the fore. Numerous science reports have discovered that awe can ease mental tension, leading to a brighter outlook.

Unlike a normal sauna, the infrared varieties don’t heat up an entire room. Instead, all of the warmth is directed into your body through light. Now, sessions in these saunas can ease physical aches and improve the health of your skin, but that’s not all. JAMA Psychiatry also discovered that the experience mirrors the effects of antidepressants. You should be walking out with a big smile on your face.

Even if your school days are long behind you, it’s never too late to put your learning hat on. And that can be vital for folks who are feeling unhappy. Yes, by signing up to an adult education course, you can create new bonds and become more self-assured. Your mood should receive a boost as a result, with the Arts & Health publication coming to the same conclusion in a report from 2016.

It’s all well and good to create a to-do list to improve your happiness, but ask yourself this: can you realistically achieve what you’ve put down? If you’re not sure, tweak the language a little. So, change an entry such as “save the environment” to “increase recycling.” That scenario was used in a science report, and those focused on the latter goal ended up feeling happier than the folks who jotted down the former. Give it a try!

Is there anything more enjoyable than having a good night out with your pals? It can really lift the mood. And lots of people feel that way, as proved by a fascinating experiment. Over 50,000 subjects took part, and they were all tasked to reveal their levels of happiness across a day via an app named Mappiness. Once it concluded, the folks behind the project discovered that many of them felt happier with friends than members of their own family.

Sometimes, the best way to beat a bout of the blues is by letting your creative juices flow. Yep, if you’ve got any paint in the house, pull out a brush and create a picture. Or you could sew something if painting isn’t your thing. Whatever you prefer! These activities can quickly put a smile on your face, with a report in the Journal of Positive Psychology confirming that following a study in 2016.

Are you finding it tough to let go of a grudge? Take it from us — you can’t stop trying. As per the Mayo Clinic, the negativity surrounding harbored grievances can completely consume you over time, making it nigh-on impossible to be happy. Attempt to forgive the person if you can, as that could boost both your mental state and physical wellbeing going forward.

When you next go out in the backyard, grab a handful of soil. Then, have a good smell of it. You see, soil is home to a microbe known as Mycobacterium vaccae, which can actually increase a person’s serotonin levels. If that chemical falls below a certain point, the individual in question runs the risk of developing depression. Previous studies have shown its effectiveness in humans, so get sniffing!

If the weather’s holding up, why stay cooped inside with your lunch? Head outdoors! England’s University of Sussex discovered that people who eat at their work stations are more likely to be unhappy with their job than those who sit outside. So whether it’s at a nearby beach or on a comfortable park bench, keep your eyes open for a new eating spot. You won’t be sorry!

As it turns out, goofy internet videos can do more than just tickle your funny bone. Journal Advances in Mind-Body Medicine published a paper about an experiment in 2014 that saw test subjects split into two different groups. The first were told to watch comedy clips over a 20-minute period, while the second were left to their own devices. When the time was up, it was discovered that the video-watchers had lower levels of cortisol than the other group. That’s a stress hormone. 

There’s much to look forward to as we get older, but this might be the most exciting perk — sustained happiness. Yes, scientific studies have shown that folks in higher age-ranges are some of the most cheerful. No one knows why, though! Certain experts believe that they’ve got a better handle on their emotions thanks to experience, while others put it down to a “trusting” mindset. Regardless of the answer, know that your chances of being happy are only going up with each birthday.

If you’re struggling to summon a smile at home, head out to a candle store and pick up some vanilla-scented wicks. Then, light one up when you get back. According to an in-depth report shared in the Chemical Senses publication, the smell of vanilla can ease stress and tension, making it easier to relax. You’ll be beaming before you know it!

Got a song stuck in your head? Well, don’t mind us, belt it out! Singing can be a whole heap of fun, regardless of where you are. But there’s more to it than that. As per the Medical Humanities journal, this activity can actually reduce anxious feelings and depressive thoughts, so long as you do it consistently. Make that shower cubicle your own personal stage.

While yoga might not be to everyone’s taste, don’t dismiss it too quickly. The physical activity could be just the happiness tonic you’ve been looking for. According to a 2017 report found in Frontiers in Psychology, yoga exercises can begin to improve your mindset after as little as two minutes. Talk about a fast turnaround. You’ll be bubbling with positivity after an hour!

Who doesn’t feel pangs of excitement when money enters their bank account? It’s a lovely sight. Mind you, while spending it on yourself will bring about a short burst of happiness, another approach can be even more satisfying. Yep, splash a bit of that cash on a friend of yours, and you’ll be grinning from ear to ear for some time. An experiment from 2008 highlighted the joys this can conjure up.

Vacations are perfect for putting a smile on your face: you can finally unwind and enjoy yourself. But surprisingly, the planning phase can make you happier for longer. The Applied Research in Quality of Life publication shared a paper about that in 2010. It revealed that the test subjects were able to sustain their cheeriness for two months prior to their holidays. So don’t be afraid to plan ahead!