Habits+to+Happiness

Dr. Chris Aiken, an Instructor in Clinical Psychiatry at Wake Forest University School of Medicine and Director of Mood Treatment Center says that there are psychological strengths which lead to happiness on a genetic basis.

1. Walk briskly People with a speedy walking pace may be onto something. Dr. Aiken suggests that walking briskly, (raising your heart rate by 10 beats per minute) for 15 to 30 minutes a day makes people happier.

2. Wake up consistently Getting out of bed at the same time each day helps to set your neuro-hormones that directly affect your happiness levels.

3. Have perfect bedtime light Your bedtime procedures can make a huge difference to how you feel during the day. At nighttime, the darker the better, "noncturnal ambient light increases depression," says Dr. Aiken. And during the morning, bright light is best. "A 'dawn simulator' which gradually turns on light in the morning can improve alertness and energy," continues Dr. Aiken.

4. Eat well Choosing the right foods and maintaining a good diet is key to good health and happiness. Dr. Aiken suggests a diet low in saturated fats and simple sugars. Also, happier people tend to have salmon two servings per week or fish oil with DHA of at least 100 mg per day.

5. Have 'flow' There are many ways to get active and out of your head and enable some smiles. “ Activity which gets you out of your head and pulls your attention to the present moment. Psychologists call this flow; some people call it ‘in the zone’,” explains Dr. Aiken. “It can be found in sports, creative arts, conversations with friends, and work that engages you fully.”

6. Watch television as a reward Surprisingly, TV can actually make a happier human. Dr. Aiken insists that it can help or hurt. For example, too many advertisements can decrease your mood because ads tend to make people feel inadequate without a certain product. But, television can improve mood when it’s used as a reward for completing something like chores or a long day at work. Dr. Aiken suggests that to ding a program you plan to watch, rather than surfing channels, and comedy programs are always a plus.

7. Show gratitude Being appreciative of things that come your way will create an overall happier you. To build more gratitude in your life, Dr. Aiken suggests writing down three things that went well each day and why.

8. Make less comparisons While comparative thinking can be helpful for problem solving, too much is harmful to our happiness. Spending too much time comparing ‘apples to oranges’ can eliminate that good feeling.

9. Have acceptance Acceptance in any form can build a better you. But specifically, Dr. Aiken explains, “rather than trying to change your emotions, which can cause frustration, cultivate a stance of appreciating your current emotions–whatever they may be.”

10. Do charity work Heading out to the soup kitchen or volunteering at a local school does more than benefit others. Volunteer work actually increases happiness more than paid employment.

11. Have a fulfilling job Sometimes your job can make feel miserable. But, happier people find work that draws on their strengths and connects them to greater purpose meaningful to them. Dr. Aiken also advises, “Working more than 11 hours a day increases depression, as does night shift work and long daily commutes.”

12. Have meaningful friendships We constantly absorb good feelings and vibes from our friends and family. A good mix of family and friends raises happiness. “Although online relationships are better than nothing, face to face contact is important,” explains Dr. Aiken. “The brain responds biologically to supportive faces more than emails or texts.” .