Equipped With Happiness


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Be Happier By Smiling More

smile cartoonAs a well-known song from Annie reminds us, “You’re never fully dressed without a smile.” Sure, it might be more problematic to go out in public without pants than it would be to go without a smile, but remembering to wear a smile is still beneficial. The simple act of smiling has an amazing ability to inspire happiness.

Studies show that smiling may actually generate positive emotional experiences.

The idea that facial expressions contribute to emotional states, rather than simply reflecting them, can be found as far back as the work of Charles Darwin. For many years, researchers have been performing experiments aimed at studying the effects of smiling on the experience of happiness.

These researchers have used a variety of methods to mimic the physical act of smiling (eliminating happiness as a precursor), which has enabled them to study the expression itself as a cause of emotion. Repeatedly, results have indicated that arranging the facial muscles into a smile can actually produce positive emotions.

A study conducted by Robert Zajonc, Sheila Murphy, and Marita Inglehart even found a possible reason for this phenomenon.  According to their research, the muscular movements associated with smiling cool the blood flowing to the brain through particular veins. This leads to fluctuations in brain temperature, which causes the release/blockage of emotion-related neurotransmitters (the chemicals cells use to communicate).[1]

If these studies are correct, smiling might just be the quickest and easiest way to feel happier.

Smiling also creates a happiness-inducing environment.

People generally respond more favorably to those they perceive as friendly.  When we smile, we become more approachable (and often more attractive) to others. This is likely to improve our existing relationships, as well as increasing the likelihood that we will form rewarding new connections.

A smile can also improve the moods of those around us. Think about the difference between waiting in a line of happy people having animated conversations or waiting in a line of irate customers yelling at the cashier for going too slow. It might take the same amount of time to reach the front of those two lines, but it’s pretty clear which line will leave us feeling better. Smiling helps build a positive atmosphere, which can lead to a happier experience for everyone involved.

Of course, that isn’t to say we should force ourselves to smile all the time. If we are unhappy, it is perfectly okay to feel and process those emotions, rather than hide behind a mask of happiness. But on those occasions where we find ourselves making a “neutral” face, it might be worth showing off those pearly whites (or lack thereof), instead.

 

References

[1] Zajonc, R.B., Murphy, S.T., & Inglehart, M. (1989). Feeling and facial efference: Implications of the vascular theory of emotion. Psychological Review 96(3), 395-416.


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30 Simple Ways to Spread Happiness

take a smile

Today, March 20, is International Day of Happiness, a holiday dedicated to increasing happiness throughout the world.  In its honor, here are some easy ways to bring happiness to others (and hopefully make yourself feel good, too).

1. Give sincere compliments.

2. Pay-it-forward.

3. Bring donuts to work.

4. Give someone a gift “just because.”

5. Leave post-it notes with kind messages around the house.

6. Plan a nice surprise for someone.

7. Offer to cover a shift for someone who needs a day off.

8. Watch that movie your friend has been begging you to see since last year.

9. Volunteer with a charitable organization.

10. Help someone with chores.

11. Share your lunch.

12. Remind your loved ones how much you care.

13. Let someone else go first.

14. Give someone an uninterrupted chance to talk about their day.

15. Bake treats and deliver them to friends.

16. Help pick up trash in a public place.

17. Give someone a massage (preferably someone you know).

18. Be polite. 

19. Cook someone their favorite meal.

20. Take an interest in things that matter to others.

21. Leave a generous tip.

22. Host a get-together.

23. Make extra efforts to express your gratitude.

24. Call/visit/email/text friends or family just to say “hi.”

25. Tell jokes (that are appropriate for the given context).

26. Fill out a positive comment card for a business you like.

27. Treat someone when you go out together.

28. “Like” some extra Facebook posts (or the equivalent on a different site).

29. Reminisce with others about shared fond memories.

30. Smile.

Happy people tend to pass positive feelings on to others. Sometimes all it takes is one kind gesture or friendly smile to start a chain reaction of happiness. As more and more people start feeling good, they, too, will spread happiness. If enough people join in, eventually there might just be worldwide happiness epidemic.


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Be Happier By Reaching Out To Others

reach out cartoonWhile our happiness should by no means be entirely dependent on others, there is certainly joy to be found by connecting with fellow human beings. The happiness that comes from interacting with others can be found in a variety of relationships and come from many different kinds of connections. This means it’s available to all of us, regardless of our circumstances.

 Reaching out is beneficial to us, and others, in a few ways.

1.  It is a chance to share joys: Good news gets even better when someone else is just as excited about it as we are. It seems that happiness feeds on itself, and the more of it we share, the more of it there is. Happiness is contagious, so when others share their joy, it can improve our moods, too.

2.  It is a way to unload burdens: Sharing our struggles with others can help lift some of the weight off our own shoulders. Another person can be a shoulder to cry on so we don’t feel alone, a sounding board to bounce ideas off, a source of a fresh perspective and advice, or a helping hand that relieves us of some stress.

3. It is an opportunity to improve the lives of everyone involved: Actively making an effort to bring joy to other people increases their happiness as well as ours. It is satisfying to know that our actions put a smile on someone else’s face.

 The great thing about these benefits is that they are found in close relationships, casual relationships, and even with complete strangers.

In close relationships: If we are lucky enough to have friends or family members with whom we can share intimate details of our lives, these people can be a source of emotional comfort. They’re our loudest cheering section when things go well for us, and they are able to figure out exactly what to say when we’re down. Bringing joy to our loved ones is often especially satisfying, since we are likely to know precisely how to make them happy. Since we care about these people so deeply, good things that happen to them can make us just as happy as our own good news.

In casual relationships: Neighbors, coworkers, classmates, etc. can also provide a place to share joys, unload burdens, and inspire happiness. When something positive happens in our lives, it’s possible we could brighten someone else’s day, and our own, by sharing it. And, by seeking information about the joys happening in the lives of those around us, we get the opportunity to find extra happiness in their good news. Not only that, sometimes the people we form casual relationships with have similar struggles to our own. For instance, the people we work with may feel equally stressed about recent company layoffs. Talking about these concerns with them might provide some relief. We can easily generate happiness for our acquaintances, and ourselves, by doing them favors or giving them compliments.

With strangers: Sometimes simply observing happiness in others can be a source of joy. Seeing a child playing or a couple holding hands can inspire a smile. If we are the ones having fun, a stranger’s day may be brightened by our smiles. And if our own days are in need of brightening, we can find similar happiness in a stranger’s delight. Strangers can also help in times of need.  During natural disasters or other emergencies, people who have never met before often band together and even save each other’s lives. We can experience the satisfaction of bringing a smile to a stranger’s face by participating in charity, offering a friendly greeting, paying it forward, or engaging in any other gesture of kindness.

 Even though we increase our opportunities for happiness by connecting with others, it isn’t always easy to do so.

Sometimes we experience internal and external struggles that cause us to shut out the very people who matter to us most. Sometimes we hesitate to interact with casual acquaintances because we fear that they will judge us or that we will accidentally overstep boundaries. And sometimes we are too shy or distrusting to risk being friendly to a stranger.

If we experience these kinds of difficulties, we can challenge ourselves to take baby steps toward reaching out.  That could mean making small efforts to communicate more openly in our close relationships, baking a treat to share at work, or simply making eye contact and smiling as we pass someone on the street.

Reaching out to others increases the number of happy people in the world. And the more happy people there are, the more happiness there is for everyone to catch. It’s a wonderful cycle to be a part of!