Self-validation is the process of acknowledging your feelings and reactions. It is healthy to understand that everyone has a range of emotions, and it is normal to express them. Don’t put pressure on yourself to feel happy all the time. Instead, if you are feeling down about missing out on a big promotion, acknowledge that that is a normal reaction. Give yourself permission to feel. Then you can move on.
One way to go about this is to think about your purpose. People who are fulfilled often report being happier. Ask yourself questions such as, “What excites me? What am I passionate about? How would I like to be remembered?”
Make a list of the stressful components of your life. Often, putting things in writing can help us get a more clear view of the situation. Is your job stressing you out? Write down some specifics, such as “I feel stressed because my boss does not seem to value me. "
Once a week, take time to read through your journal entries and reflect. You can begin to see patterns in the things that are making you feel happier. Journaling has been shown to reduce stress and anxiety. This alone can lead to more happiness each day.
Every hour, give yourself a break of about 5 minutes. You can go get a drink of water, stretch, or just zone out for a few minutes. Taking a break is good for your mind and body. While you stretch, daydream about something fun you would like to do after work. This is an excellent mood boost.
Recognize that acceptance is not the same as resignation. You can learn to accept the things you cannot change without giving up on your goals. Make it a point to appreciate something about yourself each day. You could devote part of your daily journal entry to writing down one good thing about yourself, such as your work ethic.
Some environmental changes can be significant. For example, if you and your partner are constantly fighting about closet space, a bigger apartment might be the key to a more positive outlook. Changing your environment can also be small. Try picking up some fresh flowers for your living room each week. Glancing at them daily might give you the small lift you’ve been looking for.
You don’t have to go to a restaurant or cafeteria to go “out” to eat. You just need to change your location. Try eating in a break room. If it’s a nice day, take your sack lunch outside. Do something you enjoy. Your lunch break should actually be a break. If you’re eating with coworkers, try to avoid talking about work. Instead, talk about your weekend plans. Or flip through a magazine.
Spend time with people who are encouraging, positive, and who enrich your life. For example, if you have a friend who regularly encourages you to try something new, try to spend more time with her. Try to add these types of people to your daily routine. For example, if there are two coffee shops near your office, frequent the one that has the friendlier barista.
Make a list of your priorities. What is most important to you in a career? Is it salary? Flexible hours? A positive team environment? Spend some time figuring out what you would like to do. Then formulate an action plan. Feeling like you are taking control of this part of your life can go a long way towards making you feel happy every day. Try not to quit before you have a formal offer from another employer. If you have a significant amount of savings you may want to quit before you find a new job, though it is usually easier to get another job if you are already employed.
Have you always wanted to learn to play tennis? Sign up for lessons. Not only will you be trying a new activity, but you’ll also be learning something new. Studies show learning can lead to increased happiness. If you love to read, try joining a book club. You’ll likely read a book you wouldn’t have chosen and you’ll get to meet people with similar interests.
Exercise releases endorphins, which elevate your mood. Try to get 30 minutes of exercise most days of the week. You can break exercise into blocks. Even 10 minutes of physical activity can make you feel great. Try taking a brisk walk around the block at lunchtime. Get plenty of rest. Many people feel cranky or sluggish if they are missing out on sleep. Aim for 7-8 hours of sleep per night.
Try eating a small amount of dark chocolate each day. An ounce is an appropriate serving. Eat clams. Clams have a high amount of vitamin B12, which fights depression. Other foods high in B12 are salmon and beef. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Eat walnuts. These nuts contain alpha-linolenic acid, which helps fight depression. Add walnuts to your oatmeal, or try making your own nut butter.
Have more sex. Sex, like other physical activities, releases endorphins. It will also help increase your bond with your partner. If you are not in an intimate relationship, you can still add more physical contact to your life. Make it a point to shake hands when you meet new people, or when you congratulate a co-worker on a project well done.
Choose an animal that works with your lifestyle. For example, if you live in a small apartment, consider getting a cat or a small dog. Adopt an animal from a rescue society. You’ll feel good knowing that you are helping a creature in need.
Take a few minutes for self-care each day. Take some time to take a relaxing bubble bath, or treat yourself to reading a chapter of a great book. Check in with yourself. Ask, “Am I taking on too much? Do I need to take a break?” If the answer is yes, allow yourself to take a guilt-free timeout.
Practice positive affirmations. Take a moment each day to look at yourself in the mirror and say something positive. Try, “Smile today. You have a great smile, and it’s contagious. " Make a list of your positive attributes. When you’re feeling down, look at this list for a mood boost.
Schedule time for friends and family the same way that you schedule other appointments. This will ensure that you are making your relationships a priority and that you have time to enjoy your life.
Try choosing one big thing and one small thing to be thankful for each day. You could say, “I’m grateful that my children are healthy. " Later, you could say, “I’m grateful that I treated myself to some ice cream today. "
