20 Simple Ways to Get Happy

By Readers Digest

Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account.

Were not suggesting that you can reach a permanent state called happiness and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are 20 ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach. 1. 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. 2. 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. 3. Go to sleep. 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. 4. Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness the same parts activated by food or sex. Its 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 didnt have to work as hard) as those who had silent surgery. 5. Declutter. Its nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you havent balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks such as sweeping, wiping, and scrubbing can be meditative in and of itself if you focus on what youre doing. 6. Just say no. Eliminate activities that arent necessary and that you dont enjoy. If there are enough people already to handle the church bazaar and youre feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things. 7. Make a list. Theres 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. 8. 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 youre writing. This is similar to the concept of mindfulness. 9. Garden. 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. 10. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery were exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal. 11. Take a dog for a walk. There are numerous studies that attest to the stressrelieving 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.

12. 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. 13. Ignore the stock market. Simply getting your quarterly 401(k) statement can be enough to send your blood pressure skyrocketing. In fact, Chinese researchers found a direct link between the daily performance of the stock market and the mental health of those who closely followed it. Astute investors know that time heals most financial wounds, so give your investments time and give yourself a break. 14. Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in todays frantic world. Find a quiet place near your house and make it your secret getaway. 15. 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. 16. Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing. 17. Walk mindfully. You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while youre walking can make your walk even more beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing mindfulness, a mental technique to bring about the relaxation response, a physiological response in which

the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, one, two, and to visualize the numbers in their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves. Overall they experienced the same stressreducing effects of the brisk walkers. Better yet, the effects were evident immediately.

18. Give priority to close relationships. One study of more than 1,300 men and women of various ages found that those who had a lot of supportive friends were much more likely to have healthier blood pressure, cholesterol levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit from good relationships with their parents and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community. 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 lifes meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on lifes woes. Even if youre not religious, a strong spirituality may offer similar benefits. 20. 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.

Stress and Tips on How to Avoid It

What is stress? Stress is difficult to define or measure. Some people thrive on a busy lifestyle and are able to cope well with life crises. Other people feel tensed or stressed by the slightest deviation from their set daily routine. Many people fall somewhere in between, but may have periods when levels of stress increase. Tell-tale signs of stress building up include: Not being able to sleep properly with worries going through your mind. Being impatient or irritable at minor problems. Not being able to concentrate due to many things going through your mind. Being unable to make decisions. Drinking or smoking more. Not enjoying food so much. Being unable to relax, and always feeling that something needs to be done. Feeling tense. Sometimes this includes a 'knot' in the stomach, or feeling sweaty with a dry mouth or a thumping heart. Sometimes stress builds up quickly. For example, the unexpected traffic jam. Sometimes it is ongoing. For example, a difficult job. Is stress harmful? Ongoing stress is thought to be bad for health, although this is difficult to prove. For example, stress is possibly a risk factor for developing heart problems in later life. Stress may also contribute to other physical illnesses in ways little understood. For example, it is thought that irritable bowel syndrome, psoriasis, migraine, tension headaches, and other conditions are made worse by an increased level of stress. Your work performance, and relationships, may also be affected by stress. How can I avoid stress? The following is a list of suggestions that may be useful to try to combat stress, some more appropriate to some people than others: Stress list

You can try making a stress list. Try keeping a diary over a few weeks or so, and list the times, places, and people that aggravate your stress levels. A pattern may emerge. Is it always the traffic on the way to work that sets things off to a bad start for the day? Perhaps it's the supermarket check-out, next door's dog, a work colleague, or something similar that may occur regularly and cause you stress. Once you have identified any typical or regular causes of stress, two things may then help: If you discuss this with a close friend or family member, it may help them and you to be aware of the reasons why you are feeling stressed. Simply talking it through may help. Secondly, these situations can be used as cues to relax. You can use simple relaxation techniques (see below) when a stressful situation occurs or is anticipated. For example, try doing neck stretching exercises when you are in that traffic jam rather than getting tense and stressed. Try simple relaxation techniques Deep breathing. This means taking a long, slow breath in, and very slowly breathing out. If you do this a few times, and concentrate fully on breathing, you may find it quite relaxing. Muscular tensing and stretching. Try twisting your neck around each way as far as it is comfortable, and then relax. Try fully tensing your shoulder and back muscles for several seconds, and then relax completely. Try practising these simple techniques when you are relaxed, and then use them routinely when you come across any stressful situation. Positive relaxation Set specific times aside to relax positively. Don't just let relaxation happen, or not happen, at the mercy of work, family, etc. Plan it, and look forward to it. Different people prefer different things. A long bath, a quiet stroll, sitting and just listening to a piece of music, etc. These times are not wasteful, and you should not feel guilty about not 'getting on with things'. They can be times of reflection and putting life back in perspective. Some people find it useful to set time aside for a relaxation programme such as meditation or muscular exercises. You can also buy relaxation tapes to help you learn to relax.

Time out Try to allow several times a day to 'stop' and take some time out. For example, getting up 15-20 minutes earlier than you need to is a good start. You can use this time to think about and plan the coming day, and to prepare for the day's events unrushed. Take a regular and proper lunch break, preferably away from work. Don't work over lunch. If work is busy, if possible try and take 5 or 10 minutes away every few hours to relax. Once or twice a week, try to plan some time just to be alone and unobtainable. For example, a gentle stroll or a sit in the park often helps to break out of life's hustle and bustle. Exercise Many people claim that regular exercise reduces their level of stress. (It also keeps you fit and helps to prevent heart disease.) Any exercise is good, but try to plan at least 30 minutes of exercise on at least five days a week. A brisk walk on most days is a good start if you are not used to exercise. In addition, if you have difficulty in sleeping this may improve if you exercise regularly. Smoking and alcohol Don't be fooled that smoking and drinking can help with stress. In the long run, they don't. Drinking alcohol to 'calm nerves' is often a slippery slope to heavier and problem drinking. Hobbies Many people find that a hobby which has no deadlines, no pressures, and which can be picked up or left easily, takes the mind off stresses. For example: sports, knitting, music, model-making, puzzles, and reading for pleasure. Treatment Some people find they have times in their life when stress or anxiety becomes severe or difficult to cope with. See a doctor if stress or anxiety becomes worse. Further treatments such as anxiety management counselling or medication may be appropriate.