Feeling down? Some changes in your routine can boost you up
Everyone wants to be happy. We set goals, develop careers, engage in relationships – all in pursuit of happiness. But sometimes, it just seems like an unattainable goal… However, happiness is within our reach. And a few changes of habits can help you conquer it. Of course, each person has their version of happiness, but the truth is that our routines have a significant impact on whether or not we experience joy. So few tweaks to your regular habits can help you get there. With time and practice, you’ll find out what works and what doesn’t for you – keep what does and just ditch what doesn’t. Check up these 10 suggestions and make positive habits part of your routine to have a happier life.
Smile
Smiling is a two-way street. You smile when you’re happy, but smiling also causes the brain to release dopamine (a neurotransmitter responsible for regulating mood and pleasure, among other things), which makes us happier. That doesn’t mean you have to go around with a fake smile plastered on your face all the time. But the next time you feel bad, just smile and see what happens.
Be grateful
Gratitude can have a significant impact on feelings of hope and happiness. So start each day acknowledging one thing you are grateful for. You can thank the “big things”, like a job promotion, or the small things, like taking the time to have coffee with a friend. With a bit of practice, you become more aware of all the positive things around you!
Declutter
Decluttering your belongings can seem like a long and time-consuming project, but with just 20 minutes a week, you can achieve great results. For example, set aside a day of the week and time 20 minutes on your cell phone to tidy up a specific area of a room in your house: it could be a drawer, a shelf, a part of your wardrobe, or your desk. Put everything in place and throw away anything that was piling up and that no longer serves you. You can do this once a week, a day, or whenever you feel like your space is getting disorganized. Believe it, it’s a liberating experience!
Disconnect
Turn off all your electronic devices – cell phone, tablet, computer, etc. – at least for an hour once a week. You might feel a little anxious at first, but then you might be surprised at the difference it makes. If it sounds too overwhelming, don’t worry: just remember that all your devices will still be there for you when you “re-plug”. But, really, “unplugging” is like detoxifying the mind. Enjoy this free time to read, meditate, walk, talk to others – and “reconnect” with what really matters.
Visit your friends
It is a pleasure to meet friends, and spending time with them always makes us happier. So don’t overthink it! Reach out for them. Set a date to get together or simply have a lengthy phone chat. When we become adults, it can seem very difficult to make or maintain friendships. But it’s not about how many friends you have. It’s about having meaningful relationships - even if it’s just one or two people. You can even get involved in a volunteer group or take courses to network with more people. Companionship doesn’t need to be limited to other humans: you can benefit from spending quality time with your pet too!
Spend time with yourself
Don’t you have something to go out with? Go out with yourself! You can be your best company! Go to your favorite restaurant, the movies, or take the trip you’ve always dreamed of. Spending time alone can help you reconnect with the activities that really make you happy. And they also help a lot in self-knowledge.
Acknowledge the bad moments
Having a positive attitude is a good thing, but pretending it’s ok when it’s not doesn’t do any good. Bad things happen to everyone – it’s a part of life. If you got bad news, made a mistake, or you’re just feeling upset for any reason, don’t pretend everything is fine. Acknowledge the feeling of unhappiness and allow yourself to experience it for a moment. You don’t have to be fine all the time – it’s ok not to be ok. So give yourself that time. Then shift your focus and start recovering. Do a breathing exercise, take a walk, listen to music, talk to someone. Let the moment pass and take care of yourself.
Eat well
Eating well doesn’t just mean making a light plate of salad and feeling good about yourself. It means making conscious choices and thinking about the meal at a particular time of day. It’s not just what you eat, but “how” you eat – and it makes all the difference. Eating standing up, in a hurry, without paying attention to what you are ingesting increases anxiety and contributes to weight gain. Also, some foods can affect your mood. For example, carbohydrates release serotonin, the hormone responsible for feeling pleasure and well-being. However, simple carbs (foods high in sugar and starch) lead to an energy spike and crash. Thus, prefer complex carbs such as vegetables, beans, and whole grains. Lean meat, poultry, legumes, and dairy are high in protein, releasing dopamine and norepinephrine, which boost energy and concentration. Moreover, highly processed or deep-fried foods, as well as skipping meals, tend to leave you feeling down. So, make one better food choice each day.
Sleep well
Sleeping well is essential for good health, brain function, and emotional well-being. But the rush of modern life prevents us from getting enough sleep – or at least a good quality one. Most adults need about seven or eight hours of sleep each night. And it’s not just quantity that counts, but quality as well. It’s no use spending eight hours in bed tossing and turning just to wake up tired the next day. To build a better sleep routine, try going to bed and waking up at the same time every day (including weekends); relax before going to bed (don’t even think about staying on your cell phone or eating heavy food before going to bed); and keep your room dark, calm and silent.
Work out
Exercise is great not only for your body but also for your mind. Regular exercise can help reduce stress, anxiety, and even depression symptoms, increasing self-esteem and happiness. Even a small amount of physical activity can make a difference. You don’t have to train hard to compete in a marathon or a triathlon (unless you want to, of course). The key is not to overdo it so you don’t get involved in a strenuous routine, making you more stressed and frustrated. Start slowly with an activity you enjoy or have always wanted to try, like golf, bowling, or dancing.
