Your personalised plan to a healthier body, mind and spirit

THE SECRET to better health is so much more than eating better and exercising.

It is about getting restorative sleep, having a positive attitude, and being resilient in the face of stressful situations. Also, getting unstuck when the going gets rough and having maximum energy for every day. In addition, enjoying quality connections and living a fulfilling life purpose.

What makes people happy? Is there any definitive act, item or experience that makes people truly happy? The answer to this can be complex. To begin with, it can be helpful to acknowledge that research suggests that happy people have several things in common.

From prioritising happiness to practising mindfulness, gratitude and compassion, the way we live our daily lives can greatly impact the level of happiness we experience.

The following are habits of happy people that can elevate your level of happiness significantly:

1. PRACTISE GRATITUDE

Research shows that a regular practice of gratitude can help us appreciate the little things in life, shifting our thoughts from what we think is lacking to what’s positive and abundant in our lives.

Keeping a gratitude journal may be an effective way to facilitate that shift. You do not necessarily have to jot down your appreciation on a daily basis. However, writing in a gratitude journal just three times a week can be more effective in elevating happiness than jotting down our appreciation daily.

The following are several ways to increase the effectiveness of a gratitude practice:

• Being specific when recalling a positive experience, person or event;

• Viewing your positive experiences as gifts rather than expectations;

• Noting surprises, such as an impromptu visit from a friend or a beautiful rainbow after a storm;

• Trying to avoid repetition, even when it takes effort;

• Making gratitude a regular practice.

2. PAY ATTENTION TO THE GOOD, AND AVOID RUMINATION

Rather than fixating on a negative experience, such as getting an upsetting email or arguing with a friend, you might try zeroing in on the positive aspects of your day. We acknowledge that this can be easier said than done, however. Many experts believe that humans may prefer to focus on bad experiences and completely overlook positive ones.

This phenomenon is generally known as negativity bias, and it has the power to diminish joy if left unacknowledged. Greater awareness, in general, may help to combat negativity bias. Additionally, making a conscious effort to hone in on positive experiences and emotions on a regular basis can be transformative — and can directly impact the formation of a happier you.

3. MEDITATE OR INCORPORATE MINDFULNESS INTO YOUR LIFE

Research has shown that mindfulness can reduce stress and boost overall well-being. Being mindful generally entails an attitude of curiosity, non-judgement and awareness of what is happening in the present moment.

One strategy many might use as they learn to live in the present is by practising mindfulness meditation, which you can do on your own or with a guided meditation app.

4. BE MORE COMPASSIONATE

It can be easy to rush through the day trying to complete your to-do list while meeting your basic needs. When you are constantly on the go, however, it can be difficult to practise compassion for others and yourself.

Practising compassion sometimes requires slowing down, which may seem challenging to people with perpetually hectic schedules. However, research shows that slowing down can enable you to get more done while opening space for contentment and increased compassion.

One way to practise compassion is with guided meditations specifically created for compassion, or ‘loving kindness’.

5. LEARN TO FORGIVE

If you tend to hold grudges, learning to forgive could boost your mood, along with your overall health. Studies show that people who have difficulty forgiving others may experience increased negativity, anger and sadness, and feel less in control of their lives. Embracing forgiveness may counteract these negative effects on your mood and overall mental health.

If you are experiencing negative emotions, or if you have tried the tips above and still do not experience happiness, you may benefit from talking to a licensed therapist. If you do not like the idea of going to a therapy practice, you might try online therapy services. You can talk to a therapist from anywhere with an Internet connection, and you can change therapists until you find the right fit for you.

keisha.hill@gleanerjm.comSOURCE: Harvard Medical School