Happiness is the current wave. It’s in book names, article titles, Coke ads, McDonald’s Happy Meals, and, you name it.
I think happiness is a general word that encompasses the pure physical body sensations of the emotions of joy, love, and peace. According to Attitude Reconstruction, there are simple things we can do to reliably produce these emotions and experience more happiness and to increase the amount of joy, love, and peace you generate for yourself and your world. I've divided them in to two categories: inner work and outer reaching. Let me know if you have another tip.
Inner Activities to Fuel Happiness
1. Do things to keep in touch with who you truly are.
Write down two things you appreciate about yourself every day for a week and at the end of the week read your list out loud. Stop beating yourself up. Identify the demeaning chatter you repeatedly tell yourself, and interrupt it whenever you hear yourself thinking it. Substitute a contradiction that affirms who you are, such as “I’m whole and complete” or “I’m doing the best I can.”
2. Listen within for answers and speak and act accordingly.
Instead of looking to others for guidance, pause for a minute and look for what you know the answer is, devoid of those "shoulds" and "what will they thinks." If you pair your behavior with your inner knowing, you can be confident you're honoring what's best.
3. Give up your expectation.
Not accepting the reality of what is will cause your anger to boil. Accept that people and situations are the way they are, not the way you think they should be. From this stance, you can take dynamic, loving action.
4. Just say "NO" to negative thinking.
Praise! Appreciate! Be joyful. Look for what's good before you leap into a rant about what's bad. Be grateful! Studies show that gratitude measurably increases your psychological and physical well-being.
5. Turn emotions into motions.
If you feel angry, go to a safe place and move the energy out of you by hitting, stomping, or yelling. If you feel sad or victimized, allow yourself to cry until you feel relieved. When you are anxious, worried, or panicked, act it out by making yourself shiver, quiver, tremble, or shudder. Express all your emotions physically and constructively.
6. Pursue your dreams.
Do something you love or do a new activity.If singing, dancing, playing music, painting, surfing, or yoga bring you joy, do that. Or learn a new skill. Join an exercise class, learn to cook, pick up a musical instrument and take some lessons. Mastering some new endeavor feels really good.
7. Get moving.
We humans were built for motion – not just from the bed to the couch to the computer, but real action. Walking, exercising, and getting involved in team sports are all good for our muscles, organs, bones, and minds. Recent studies show that too much sitting can shorten your life as much as smoking. So get moving!
8. Remember to rest.
When you let your body and brain come to a complete stop, this integrates your experiences and gets you back into balance again. Maybe what works for you is to take a walk, meditate, or a short nap. Taking a time out for your brain is a counter-balance to all your activity and will help you maintain clarity and enjoy the moment.
Life is funny. It is full of wonderful surprises, and yet we often see these as disruptions and inconveniences. We can laugh about them, cry about them, or ignore them. Research shows that laughing not only releases stress, it lifts our spirits, and connects us with other people.
10. Spend time in nature.
Take in the harmony and beauty that abounds. This will connect you to your place in the world and inspire you as you see the perfection of the whole picture. Relish the relative silence.
Outer Activities to Increase Happiness
1. Don't argue – communicate.
Use the Four Rules of Good Communication: 1. Use "I" statements, to express your feelings without blaming others for them. 2. Be specific, avoiding "always" or "never." 3. Focus on kindness, not anger. 4. You are only half the conversation, so truly listen at least 50% of the time.
2. Do things for others.
Give without wanting or expecting anything in return. Offer to assist a work mate who has too much to do. Cook a meal for a friend or acquaintance who just had surgery. Help a friend carry a heavy load. Give strangers or loved ones an appreciation.
3. Reach out to a friend.
Think of a fun activity and make a date to do something you both enjoy. Go to a museum. Go on a hike. Fix a meal. Plan and take a road trip together.
4. Do things for the planet and universe.
Volunteer to help out a non-profit organization whose mission you agree with. Assist in executing a fund-raiser. Or spend some time writing or voicing all the things you are grateful for. Go to an area recovering from a natural disaster and help out.
5. Do things for your environment.
Connect to where you live. Participate in a beach or community clean up. Garden. Recycle your old electronics. Get rid of unused things in your closet and give them to an organization in need.
6. Express your love or appreciation to a loved one.
Whether it’s a parent, child, relative, or friend, write a card, call on the phone, or send a text conveying to them what you appreciate about them. Write a poem. Give a small token or some flowers.
©2018 by Jude Bijou, M.A., M.F.T.
All Rights Reserved.
Book by this Author
Attitude Reconstruction: A Blueprint for Building a Better Life
by Jude Bijou, M.A., M.F.T.
With practical tools, real-life examples, and everyday solutions for thirty-three destructive attitudes, Attitude Reconstruction can help you stop settling for sadness, anger, and fear, and infuse your life with love, peace, and joy.
About the Author
Jude Bijou is a licensed marriage and family therapist (MFT), an educator in Santa Barbara, California and the author of Attitude Reconstruction: A Blueprint for Building a Better Life. In 1982, Jude launched a private psychotherapy practice and started working with individuals, couples, and groups. She also began teaching communication courses through Santa Barbara City College Adult Education. Visit her website at AttitudeReconstruction.com/
* Watch an interview with Jude Bijou: How to Experience More Joy, Love and Peace
* Watch video: Shiver to Express Fear Constructively (with Jude Bijou)
Binding: Kindle Edition
Format: Kindle eBook
Studio: Oldtown Publishing LLC
Label: Oldtown Publishing LLC
Publisher: Oldtown Publishing LLC
Manufacturer: Oldtown Publishing LLC
Stop Waiting to Be Happy -- Use 53 Habits to Increase Your Happiness Today
Want to feel a little happier each day? Instead of waiting and hoping that happiness will find you, what if you:
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Subtract unhappiness wherever possible?
It's not as hard as it sounds! All you need is to ditch the tired philosophies and put the right science-backed strategies into action today.
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Happier Human: 53 Science-Backed Habits to Increase Your Happiness
Written by Wall Street Journal bestselling author S.J. Scott, Happier Human provides a detailed examination of the strategies and ideas that actually make people happy. Each idea is supported by a wealth of research into why it works. Plus, it also includes a simple action plan for turning these ideas into permanent habits that people can incorporate into their busy lives.
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- How adaptation dampens your happiness … and what you can do to fight that tendency
- What the 80/20 Rule actually means, and how to use it
- Tools to test your level of happiness right now
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Social Anxiety : Easy Daily Strategies for Overcoming Social Anxiety and Shyness, Build Successful Relationships, and Increase Happiness
Binding: Kindle Edition
Format: Kindle eBook
Do you have problems being in large crowds? Do you ever get tongue-tied when talking to new people? Do you have a hard time making meaningful connections? Then, this is the book for you! Social Anxiety: Easy Daily Strategies for Overcoming Social Anxiety and Shyness, Build Successful Relationships, and Increase Happiness addresses the key points of social anxiety and shyness that inhibit you and keep you from realizing your full potential as a person.
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Happiness: Habits to Increase Serotonin, Dopamine, Oxytocin and Endorphins & Naturally Improve Brain Chemistry
Binding: Kindle Edition
Format: Kindle eBook
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Do you feel like you could be living a happier life?
Are you tired of feeling depressed? Frustrated? Or apathetic? Tired of feeling like you are walking around in a fog of negativity? Sick of letting stress getting the better of you? Or maybe you just want to boost your mood and be able to enjoy life a little bit more.
Whatever the case, we could all use a little more happiness in our life...
And as it turns out, there’s an easy but powerful way to go about improving your mood.
Did you know, there are over 50 different hormones in your body, each one responsible for a different task and absolutely essential for keeping you alive?
....But that only 6 of these hormones have a huge role in determining how happy you are feeling RIGHT NOW?
That’s right - 6 little hormones pretty much determine your mood at every moment of your life. And if one is out of balance, it can not only cause you do be depressed, it could also cause mayhem for the rest of your health. So what can you do?
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Did you know, that the entire hormone process is initiated by a feedback loop that starts in the pituitary gland, and that the pituitary gland in your brain gets its instructions from YOUR OWN THOUGHTS??
That’s right! You are the key to your own happiness!
By combining the knowledge of how you control your own hormones, and creating habits that encourage an improved balance of those hormones, you really can make huge positive changes your emotional state.
You may be surprised at how modifying a few simple behaviors, with consistency, can drastically improve your sense of well-being and overall happiness.
In this book you will learn:
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✔ 21 Day personalizable happiness challenge guide to get you on track
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This book is filled with easy-to-implement habits that will rewire your brain allowing you to create new neural pathways and make it super easy for your brain to trigger these emotions more often - which will help you feel less stressed, more at ease, and even improve your memory and overall health!