International Day of Happiness: 11 Scientifically-Backed Ways To Feel Happy

1. Lighten your mood naturally by spending time outside.
Take the time to do some things al fresco, as being surrounded by greenery is connected to better wellbeing. Even just looking at pictures of nature can inspire the parts of your brain that are related to happiness, being optimistic and emotional stability. One UK study showed people were considerably happier when surrounded by natural milieus as compared to when they were in urban ones.

What’s more, being in the great outdoors means we get more sunlight, which is important as it helps us produce vitamin D. Low levels of the nutrient have been linked to the blues, anxiety and feeling drained. A pilot study from the United Arab Emirates connected being outdoors and improved mood, and one of the study’s co-author suggested this could be because the body produces more vitamin D when exposed to the sun, “The Huffington Post” reported. So soaking up some sunrays will lift your spirits, and all you need is about 20 minutes in the sun to feel better.

2. Put some pep back in your step with some exercise.
Sweating it out does a lot more than just shape a good physique. Physical activity helps promote happiness with those antibodies, which combat diseases. Plus, it increases the brain’s release of endorphins, the feel-good neurotransmitters that can improve mood and wellbeing and have positive effects on depression. Additionally, research suggests regular exercise may lead to long-lasting joy, so that gym membership is a physical and mental investment in the long run. Talking about long runs, you don’t have to join the marathon, just a brisk 20 to 30-minute walk can help. Any kind of physical activity counts, from cycling and tennis to Zumba, as long as you break a sweat. You don’t have to exercise every day either, just a few times a week will lead you to feeling better.

3. Load up on vitamin Z by getting more shut-eye.
Whether it’s via power naps or eight hours a night, quality sleep is extremely important for an overall healthier and happier life. Sleep deficiency is linked to mood problems, augmenting stress levels, relationship troubles and lower levels of optimism. One experiment showed sleep-deprived college students who memorised a list of words, could remember 81 percent of words with a negative connotation, but only 41 percent of positive or neutral words. Countless other studies have showed how skimping on sleep can damage performances when it comes to jobs or studying.  

The sleep/mood correlation works both ways, with one study explaining being happy can help you get a good night’s sleep. If you want to catch up on your shut-eye, the American Psychological Association suggests a period of time where you aim to get an extra 60-90 minutes of sleep per day to catch up on the so-called “sleep debt” you accumulate from long periods of not getting enough sleep.

4. Take the time to meditate.
While meditating can seem daunting to us women who are prone to chitchat, and that includes the conversations we have with ourselves, meditation and mindfulness can improve wellbeing in so many ways and has tons of health advantages. A proven stress-buster without any harmful side effects, studies have shown meditation’s benefits range from pain reduction and lower blood pressure to giving your libido a helping hand. However, our focus today is on being happy and the best part is that meditation releases three "happy" chemicals in the brain, serotonin, dopamine and endorphins. They all work in conjunction to put you in a good mood.

According to research, eight weeks of daily meditation can lead to greater happiness. If you don't know where to start, try a guided meditation online, and you’ll see incorporating meditation strategies into your day doesn’t have to be difficult. Taking the time to turn your “umms” and “aahs” into “oms” is well worth it.

5. Get your playlist ready and pump up the volume.
We’ve all heard a song over the radio that just helps us feel good, we’ve also experienced a flood of happy memories streaming back after listening to a favourite old CD. That’s because music is a mood-enhancer since it discharges the feel-good chemical dopamine into your system. Seriously, do you ever remember frowning while listening to an upbeat song?

Music helps to reduce stress, which generally leads to feeling happier. Plus, research shows listening to music with the intent of boosting joy may actually lead to even greater happiness. Students who listened to “happy” music while making a concerted effort to feel happier experienced elevations in mood, according to a small study published in the “Journal of Positive Psychology.” So the next time you turn up the tunes, keep that in mind and you will feel that much better. Plus, singing along (no, you don’t have to be pitch perfect) will help in getting an instant and easy buzz.

6. Fill up your plate with the good stuff.
You can lift your spirits by simply eating the right foods that aid in improving your mental health. Research shows happiness and mental wellbeing are highest among people who eat a generous amount of fruits and vegetables per day. Another study published in “Social Psychological and Personality Science” suggested a possible link between eating fast food regularly and an inability to enjoy pleasurable experiences.

Mood-boosting nutrients can be found in foods high in omega 3 fatty acids, like salmon, lean protein and fruits and vegetable. In particular, go for dark, leafy greens such as spinach and kale, which are rich in folate that produces dopamine in the brain. One 2012 study found that middle-aged people who consumed the most folate had a lower risk of depression symptoms. Other effective foods include avocados, and yes, chocolate. Foods that contain vitamin D, mushrooms for example, and even whole-grain carbohydrates can help in giving us a high.

7. Smile and laugh your way through.
Don’t’ forget to tune into the Ellen DeGeneres show, because smiling and laughing really can increase our levels of happiness and reduce anxiety. A 2003 study by Clark University found smiling could actually trigger positive memories. Even if you don’t find anything to cheer you up, smiling can actually lead to joy. Studies suggest smiling tricks your brain into thinking you’re happy, so you can feel better by just smiling more. It’s the fake it till you make it syndrome. The same principle applies with laughing; it doesn’t have to be “genuine” to have a positive effect. So even when the joke’s not funny, breaking out in forced fits of giggles may lead you to the real deal.

8. Be grateful for what you have. 
Be thankful for all that you have, it will give you an instant mood boost. Our parents might have known what they were doing when they made us write those thank you notes, as a number of studies have found a strong correlation between gratitude and wellbeing at a young age. Teaching children appreciation in schools has been linked to increases in positive emotions and optimism. Plus, it seems as well as helping us feel better and happier, being grateful can lead to other beneficial outcomes like more energy.

Other than expressing it verbally, one of the best ways to practice gratitude is to try keeping a gratitude journal, in which you can write down what you’re thankful for every day. Experts believe jotting down even one sentence of gratitude a day can jumpstart feelings of happiness. Writing things down makes them real to our brains, so this is surefire advice.

9. Filter your thoughts
Happiness and optimism go hand-in-hand, so fine-tune your brain to obliterate the doom and gloom and look at the sunny side of life. People who think positively are less likely to feel miserable, are more productive at work and generally healthier. However, it’s also important to keep things realistic in order to make smart decisions. People with this strong combination have the best of both worlds and don’t allow unhappy thoughts to dampen their moods. What’s more, nostalgic memories are good for increasing hopefulness. According to a University of Southampton study, thinking of positive past experiences can make you feel happier and more optimistic about the future. Another effective trick to feeling brighter and more resilient is to repeat a positive mantra every morning.

10. Practice the gift of giving.
Doing something good for someone else today will make you feel happier in return. It always feels good to give, like gifts for example, but adding in a social component by helping others, acting kindly, volunteering or donating, makes it even more of a mood booster. One study suggests donors feel more satisfied when they give charity to someone they know personally, or in a way that enhances a social connection rather than just contributing anonymously. Additionally, research has linked volunteering with feeling more fulfilled and being less likely to feel down. So investing yourself in a community and actively caring for people will surely help your spirits soar.

11. That’s what friends are for.
We all know the Beatles’ lyrics “I get by with a little help from my friends,” but they also sang “I get high with a little help from my friends,” words that couldn’t ring truer. Positive and deep friendships help us feel more confident, less stressed and merrier, so make the effort to keep the ones that make you feel great, calm and cheery.

However, we’re not talking about texting back and forth or the number of likes you get on Facebook. According to research from the University of Michigan, the more the 82 young adult participants used Facebook, the more their life satisfaction levels declined. Contrarily, the two-week study showed direct interactions with others, whether a phone call or face-to-face, helped people feel better over time. Another study from the University of North Carolina discovered touch releases feel-good chemicals like serotonin and reduces blood pressure and heart rate, contributing to a more relaxed outlook. So try switching off that smartphone, stepping away from the desktop and calling a friend to arrange a cathartic chat (and giggle) over a coffee.