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23 Ways To Improve Your Happiness Quotient

Portrait of a woman changing her mood

Not only is happiness one of the most positive emotions we can experience, but being happy is also the key to a fulfilled, healthy life. Being cheerful is linked to living longer, physical function as we age, and an improved immune system, among other health benefits.
While some factors that affect happiness might be outside of our control (such as genetics or certain life circumstances), there are always actions we can take to amp up our own good feelings. To smile wider, be more satisfied with life, and feel altogether better—both in the present and the future—try introducing any (or all!) of these practices into your life.

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1. Spend time in the great outdoors.
Enjoying time al fresco is a great way to put some pep back in your step. Living near green spaces is associated with better mental health, and even just looking at images of nature scenes can stimulate the parts of your brain associated with happiness, positivity, and emotional stability. Plus, spending time in the great outdoors exposes us to sunlight, which can help our bodies produce vitamin D. Since low levels of the nutrient have been linked to depression, soaking up a little bit of sun (we’re talking just 15 minutes per day) may lift your spirits both in the present and over the long term. Just make sure to slather on some sunscreen!

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2. Minimize stress.
When it’s a chronic problem, the big bad stress monster is responsible for tons of health problems—including anxiety, sleep issues, depression, and more—and these can all put a damper on your mood. To keep your spirits soaring, try  some of the stress-busting strategies in this list into your life, and get ready to feel the stress melt away.

Refreshing Water
3. Sweat it out regularly.

We are obviously big fans of exercise in general, but making time for a regular fitness session does more than just sculpt a strong physique. While getting your sweat on may not cause happiness, it can certainly contribute to it. Physical activity helps our bodies produce disease-fighting proteins—called antibodies—and our brains release endorphins. While antibodies boost happiness by keeping illness at bay, endorphins are feel-good chemicals that improve your mood while promoting feelings of euphoria. To top it all off, research suggests that regular activity may lead to lasting happiness . So it’s safe to say your pricey gym membership pays off—physically and mentally—in the long run.

Sleeping. Rise and Shine

4. Give over to more quality sleep.
Catnaps, power naps, a full night’s sleep… no matter the method, a quality snooze session is vital for overall well-being and happiness. In fact, research shows that not sleeping enough (four hours per night) may lead to lower levels of optimism. And skimping on sleep can cause us to choose larger portion sizes and hurt on-the-job performance . Load up on your vitamin Zzz’s for a healthier, happier life.
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5. Meditation.
Not a great fan in the past we have now become supporters of the benefits of meditation. Though meditating can sometimes be daunting (quieting your mental chit-chat is tough work!), there are tons of health benefits associated with the practice. Research shows that eight weeks of daily meditation can lead to greater happiness. 

Composing while enjoying a glass of red wine

6. Find something new to enjoy.
Not only is it mentally stimulating (not to mention fun), but challenging yourself to learn a new skill can lead to greater happiness. That’s thanks to the feelings of accomplishment and self-confidence that often come along with gaining new expertise. Consider this your cue to sign up for those Italian lessons you’ve always wanted to take, or pick up the ukulele—choose something that genuinely interests you, and run with it!

Excited grandmother listening music together with her granddaughter at home

7. If music be the food of love…
Just try to frown while listening to upbeat songs – we dare you! Jamming out can help reduce stress—which leads to greater happiness in general. Plus, listening to music with the goal and desire to become happier may actually lead to greater happiness than simply listening for the sake of listening. So the next time you pump up the volume, keep that positive intention in mind—you may just find yourself smiling a little wider.

Happy woman getting oral sex in bed.

8. Get moving under the sheets.
It’s no secret that stress can get you down. Luckily there’s a pretty sweet solution: some between-the-sheets action—and that totally includes solo sessions. Those mind-blowing romps can not only boost your mood, but also slash stress and beat anxiety . Can’t argue with that, right? And in case you need an excuse to get it on more often, consider this: Research suggests that the more sex people have, the happier they tend to be.

A Man Brainstorming about Thanks

9. Thank your lucky stars.
Our parents were onto something when they reminded us to always say your “thank-yous”—doing so can make you healthier and happier. What’s more, being grateful may lead to other positive emotions (including a boost in energy and optimism) and well-being . Besides simply thanking people, try keeping a gratitude journal, and write down what you’re thankful for every day. Experts maintain that jotting down even one sentence of gratitude a day can boost feelings of happiness.
Two female friends having goot time together
10. Make a friend – be a friend.
A few wise men once sang, “I get by with a little help from my friends”—and they couldn’t be more spot-on. Except we don’t just get by thanks to our friendships—positive friendships help us feel more confident, less stressed, and happier. As well as making new friends don’t forget to keep in touch with the ones you have.

Group of friends taking a selfie - Tourists taking a photograph on a day trip

11. Be a joy spreader.
Much like yawning and a case of the giggles, happiness really is contagious. One study found that happiness has a waterfall effect among pals (and their pals… and their pals’ pals). When one person’s happy, it spreads to his or her friends and entire social network over the long term. Pretty much the most awesome way to influence other people, right?
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12. Don’t worry – be happy.
Adopting a hakuna matata outlook can boost overall happiness. Easier said than done, to be sure, but making a point to detach yourself from mistakes, worries, and regrets may lead to more lighthearted times. In fact, holding onto resentment and hurt feelings can tie you to the past and also marks a decision to continue suffering. Make the choice to be happy by forgiving people who hurt you and moving away from situations from your past that brought you down.

Mother and daughter doing exercise outdoors. Healthy lifestyle. Yoga

13. Do some feathered peacock poses.
Getting your om on is an excellent way to boost your mood and beat anxiety . In fact, one study suggests yoga may be more effective at boosting mood than other methods of exercise. Plus, practicing yoga can also help slash stress and improve immunity—both of which contribute to overall, long-term health and happiness. Try out some beginner moves here.