By Kate Harveston | Posted: March 11, 2020

Are you happy? If you asked many people to answer honestly, they might respond with a hearty no. Why are so many people, if not in outright despair, at least leading lives of quiet discontent? 

Many factors play a role in human emotions. Indeed, few people would expect folks on the sinking Titanic to engage in positive activities. Yet, history records that the band played on even as the mighty vessel sank beneath the waves. Is happiness purely a state of mind, particularly considering that everyone reaches the same final destination? If it is, how can people cultivate more joy in the lives they do have? 

What Is positive psychology? 

You might confuse positive psychology with positive thinking because the two do share similar practices. However, positive psychology doesn't necessarily entail sitting in front of a mirror and endlessly reciting affirmations a la Saturday Night Live’s Stuart Smalley. 

Instead, positive psychology evolved as a reaction to the theory of learned helplessness, which is the belief that our actions don't matter much. This feeling stems from a sense of powerlessness over your fate. It's understandable that in the high-pressured American society of today, people face increasing levels of hopelessness about their future. After all, wages haven't budged significantly in decades, making it challenging for many to stay afloat, and realities like climate change seem inevitable. Over time, staring at these realities in the face weighs on any soul. 

However, researcher Martin Seligman, who developed the theory of learned helplessness, wanted to know if people could also learn optimism. He made it his mission to turn the attention of psychology to those elements of life that contribute to human flourishing. He wanted to focus on those moments where "time stands still," and people function at their peak, not due to external motivating factors but because of intrinsic drive. His theory goes by the acronym PERMA, which stands for the following:

Positive emotion

Engagement or flow

Relationships

Meaning and purpose

Accomplishment

Seligman and others hope that positive psychology can help people develop more resilience even in the face of adversity. He hopes the movement will achieve greater human flourishing and increased well-being across your lifespan.

Habits to develop a more optimistic outlook 

If you want to start using positive psychology to enhance your life, you can integrate the following activities into your routine to give you a more optimistic outlook. Best of all, you don't have to spend much money — or any at all — to experience results. 

Wake up on the right side of the bed

If the first thing you do each morning is to grab your cellphone and check the news or social media, is it any wonder you roll out of bed feeling grumpy? The first few minutes of your day are vital to setting the overall tone of what follows. Instead, try starting your day with a few minutes of gentle stretching in bed and some meditation. When you purposefully set an intention to manifest happiness throughout your day, you prepare your mind to cultivate joy. 

Say thank you

When you express gratitude, your brain automatically shifts to thinking more positively because you're showing appreciation for your good fortune. Plus, you lift another person's spirits by making them feel like they matter. 

Graciously thank the barista who makes your morning cuppa with a smile — and a tip. Tell a colleague how revealing their insights were to making a project a success. For an additional mood boost, keep a gratitude journal that you can page through to remind yourself of your blessings on challenging days.

Just breathe

People often overlook the act of breathing to regulate emotions — why? Anyone can access this practice, and it doesn't cost a dime or even look silly. Learn different breathing techniques that can transform your state of mind by regulating your life force — your breath. Regulating your breath helps you tap into your vagus nerve: the nerve that literally connects your mind to your body. Intentional breathing stimulates your vagus nerve to synergize your sympathetic and parasympathetic nervous systems, bringing you a sense of peace. Now, you have access to instant self-soothing on those rocky days. 

Do something kind

Volunteering increases the levels of happy brain chemicals, like serotonin and oxytocin, and multiple studies reveal that volunteering helps stave off depression, isolation and boredom. 

Stop and exchange pleasantries while giving a few dollars to the person holding a sign on the street corner. Walk dogs for a local shelter or participate in a highway cleanup. Doing good can help you feel better quickly.

Care for your body

It's challenging to act happy when you feel like death-warmed-over. The best way to keep feeling your physical best is to care for your body by eating healthy meals and taking regular exercise. Find a movement plan that makes you smile and connects your body to your mind, like yoga. When you're at the office, perform gentle exercises at your desk to promote blood flow. Spend some time on your day off prepping nutritious grab-and-go meals for busy workdays. 

Schedule daily time to yourself

Your mind is a muscle, and like your biceps or quads, it needs rest time to recharge. If you lead a hectic life with kids and work obligations, you might think making time for you is an unnecessary luxury. However, even 15 to 30 minutes daily to relax, meditate, work a puzzle, or read a novel can rejuvenate your spirits. You can also turn to practices such as gardening, yoga and meditation when spending time alone. A daily meditation practice can substantially alleviate depression and lead to spiritual breakthroughs. 

Do something new

People feel happier when they master a new skill, so break out of your comfort zone. Maybe you've always wanted to learn how to make a compost bin for your garden. Perhaps you want to master Spanish. Set aside 30 minutes per week to explore your new interest. 

The bottom line? To cultivate happiness, you need to participate in activities that bring you genuine joy. Join our limited time free Happiness Webinar and find some more practical tips besides the list above and enjoy smiling more.

Kate Harveston writes about wellness and mental health. If you enjoy her work, you can visit her women’s health blog, So Well, So Woman. You can follow her on Facebook and Twitter.