Ensuring true Happiness

Helps you find a happy place, live a happy life in Silicon Valley and San Francisco Bay Area.

20 EZ Ways to Be Happy

1. Laugh out loud.

Just anticipating a happy, funny event can raise levels of endorphins and other pleasure-inducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought a certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their endorphin levels rose 27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent.

2. Tune into tunes.

Listening to our favorite music activates parts of the brain that trigger happiness, stimulating the release of endorphins, those pleasure making brain chemicals. Music soothes the body into producing melatonin, lowering anxiety. Studies find music activates parts of the brain that produce happiness -- the same parts activated by food or sex. It's also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn't have to work as hard) as those who had silent surgery.

3. Reach out.

Send an e-mail to a friend you haven't seen in a while, or reach out to someone new. Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you'll also strengthen your feelings of friendliness for other people.

4. Get plenty of sunlight.

Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning. Find the best walking workout for your exercise style.

5. Take a nap

We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book -- and turning the light out an hour later -- can do more for your mood and outlook on life than any number of bubble baths or massages.

6. Gardening.

Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.

7. Learn something new.

Think of a subject that you wish you knew more about and spend 15 minutes on the Internet reading about it, or go to a bookstore and buy a book about it. But be honest! Pick a topic that really interests you, not something you think you "should" or "need to" learn about.

8. Act happy.

Fake it 'til you feel it. Research shows that even an artificially induced smile boosts your mood. And if you're smiling, other people will perceive you as being friendlier and more approachable. There's no need to walk around in a constant state of worry. After all, what's the worst that can happen if you bounce a check or leave wet clothes in the dryer?

9. Get a pet.

People who have good relationships with their pets are more likely to be happier. There are numerous studies that attest to the stress-relieving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at buffering stress than the spouses did.

10. Scent the air.

Research finds that the benefits of aromatherapy in relieving stress are real. In one study people exposed to rosemary had lower anxiety levels, increased alertness, and performed math computations faster. Adults exposed to lavender showed an increase in the type of brain waves that suggest increased relaxation. Today you have a variety of room-scenting methods, from plug-in air fresheners to essential oil diffusers, potpourri, and scented candles.

11. Practice mindfulness.

Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now -- the food, the company, the conversation.

12. Count your blessings.

People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc.) experience a heightened sense of well-being.

13. Visit a quiet place.

Libraries, museums, gardens, and places of worship provide islands of peace and calm in today's frantic world. Find a quiet place near your house and make it your secret getaway.

14. Move your body.

Raise your activity level to pump up your energy. If you're on the phone, stand up and pace. Walk to a coworker's office instead of sending an e-mail. Put more energy into your voice. Take a brisk 10-minute walk.

15. Declutter.

Clutter can cause negative energy. Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do. In that time, take a quick look around the house and see how to get organized using everyday items.

16. Volunteer.

Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression.

17. Just say no.

Eliminate activities that aren't necessary and that you don't enjoy. If there are enough people already to handle the church bazaar and you're feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.

18. Do one thing at a time.

Edward Suarez, Ph.D., associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn off your e-mail function until you finish the report you're writing. This is similar to the concept of mindfulness.

19. Take care of the soul.

In study after study, actively religious people are happier and cope better with crises, according to David Myers, Ph.D., a professor of psychology at Hope College in Holland, Michigan. For many people faith provides a support community, a sense of life's meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on life's woes. Even if you're not religious, a strong spirituality may offer similar benefits.

20. Make a list.

There's nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.