How to Be Happy

Behavioral scientists have spent a lot of time studying what makes us happy (and what doesn’t). We know happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies. But happiness isn’t something that just happens to you. Everyone has the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.

Mind

Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism.

Conquer Negative Thinking

All humans have a tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It’s an evolutionary adaptation — over-learning from the dangerous or hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.

Treat yourself like a friend.?

When you are feeling negative about yourself, ask yourself what advice would you give a friend who was down on herself. Now try to apply that advice to you.

Challenge your negative thoughts.

Socratic questioning is the process of challenging and changing irrational thoughts.?Studies show?that this method can reduce depression symptoms. The goal is to get you from a negative mindset (“I’m a failure.”) to a more positive one (“I’ve had a lot of success in my career. This is just one setback that doesn’t reflect on me. I can learn from it and be better.”) Here are some examples of questions you can ask yourself to challenge negative thinking.

First, write down your negative thought, such as “I’m having problems at work and am questioning my abilities.”

• Then ask yourself: “What is the evidence for this thought?”
• “Am I basing this on facts? Or feelings?”
• “Could I be misinterpreting the situation?”
• “How might other people view the situation differently?
• “How might I view this situation if it happened to someone else?”

The bottom line:?Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.

Controlled Breathing

Science is just beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment.

Get Moving

When people get up and move, even a little, they tend to be happier than when they are still.?A study that tracked the movement?and moods of cellphone users found that people reported the most happiness if they had been moving in the past 15 minutes than when they had been sitting or lying down.?Most of the time it wasn’t rigorous activity but just gentle walking that left them in a good mood.?Of course, we don’t know if moving makes you happy or if happy people just move more, but we do know that more activity goes hand-in-hand with better health and greater happiness.