Not only meditation and exercise are useful! Experts reveal: Happiness can be cultivated through "7 things"
If you want to achieve long-term “happiness”, maybe you don’t need to rely on others, but you need to “deliberately manage”? A recent study published in “Higher Education” stated that personal subjective happiness can be practiced and realized through “7 habits”; and if these habits can be practiced continuously, happiness is expected to be prolonged, helping to promote personal development. mental health.
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The research was initiated by the University of Bristol in the UK. The research team conducted random interviews with 228 University of Bristol students who had previously taken courses on “positive psychology”. Study author Dr. Bruce Hood, an expert in psychological science at the University of Bristol, proposed “7 measures” to promote happiness and asked subjects to practice these measures regularly:
Take the initiative to make an act of kindness.
Increase social connections, such as taking the initiative to talk to strangers.
Savor your experiences throughout the day.
Deliberately focus on positive things throughout the day.
Practice gratitude and express due gratitude to those who have never expressed gratitude before.
Be active in physical exercise and physical activity.
Explore mindfulness or other meditation techniques.
The results showed that students who participated in the study reported higher levels of happiness and lower levels of anxiety than other students in the school. More than half of the subjects agreed that practicing the above 7 measures has a positive impact on happiness in life; about 51% of the subjects continued to use the techniques in the course, including writing thank you letters, mindfulness or meditation, exercise, and journaling and performing acts of kindness and so on. In addition, compared with subjects who did not continue to take the above seven measures, the happiness of subjects who maintained this habit increased by 77.9%, while the former only improved by 26.4%.
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Dr. Hood said that the development of happiness is largely related to changes in one’s own views on happiness. “Students have changed their self-awareness, from being overly self-centered and reflecting on their own social status to a ‘self-interested consciousness’,” Dr. Hood said. An “altruistic consciousness” that creates a good connection with the outside world. In general, happiness is not a private, selfish behavior, nor is it pure enjoyment!
Dr. Hood added that from a neurobiological perspective, the way individuals obtain happiness can be roughly divided into three processes: one is wanting, approaching and being happy; the other is avoiding, leaving and getting rid of; and the last is not wanting to Want, stay and satisfy. The measures in this experiment are closer to the first process. “However, by withdrawing from wrong relationships or things, you can also get a sense of happiness that is equivalent to giving, gaining, etc.”
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In fact, according to Harvard Medical School Health Publishing, people who consider themselves happy tend to have fewer health problems, have a lower risk of depression, and live longer. However, if you are not naturally cheerful, is there any way to make yourself happier? Harvard Medical School suggests possible ways to help increase happiness in your life include:
Good interpersonal connections: Close relationships between family and friends are closely related to happiness. Good relationships will stimulate positive emotions. On the contrary, loneliness is an “emotional destroyer”. Many studies have found that loneliness is associated with depression and suicide risk. related.
Participate in volunteer services: Having a “sense of mission” in life can change people’s perspective on the world. A 2016 BMJ study found that elderly people over 70 years old can help improve their lives if they participate in volunteer activities. Boost positive emotions.
Select a date for doing good deeds: Add specific days for “doing good deeds” in your schedule and arrange various activities to help others. In addition to the positive cycle of doing good, interestingly, planning to do good things for others can also trigger feelings of happiness.
Effectively save time: A 2017 study in the Proceedings of the National Academy of Sciences found that compared to using money to buy material goods, people who spend money on products that save time (such as household tasks) have higher life satisfaction , and there is a consistent trend regardless of income level.
Increase life experience: Life experience is a way to gain happiness. It does not necessarily require investing huge amounts of money. You can try dining in restaurants with special cultural characteristics, watching theater performances or visiting exhibitions. Studies have found that people who spend money on experiences experience longer-lasting satisfaction because they create more happy memories.
Make positive friends: Happiness is contagious and can easily be spread through social gatherings. People’s optimism and happiness will trigger a chain reaction, making friends and family around them happier, and they will be more willing to share happiness, forming a good happiness cycle.
Appreciate green vegetation: Humans have a natural tendency to be close to nature. A 2021 survey of residents in 90 global cities showed that the size of green spaces such as parks, gardens, and rivers will affect citizens’ happiness. You can arrange gardening space in your life, or you can get closer to nature during holidays.
Occasionally flip the routine: “Variety” in life is a factor that affects happiness. Even small changes such as trying a new sport every two weeks, listening to a different style of music, or changing the route to and from work can help. To enhance the feeling of happiness.
Write down events of gratitude: Set aside a period of time to write down things worth being thankful for, such as receiving heartfelt compliments, reading a good book that makes you feel relaxed and happy, or the rare good weather and food you enjoy, and record your gratitude. The mood often deepens the sense of happiness.
Reduce decision-making fatigue: Life is limited and desires are endless, but more choices will not bring more happiness. On the contrary, people who have more choices are more likely to feel regret and worry. Try to limit the items you need to choose from in your life, or reduce the number of options. Once you make a decision, don’t regret and hesitate again and again, and spend your time and energy on more important issues in life.
Source:
Health and happiness go hand in hand - Harvard Health Publishing
Long-term analysis of a psychoeducational course on university students’ mental well-being
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