Science of Happiness: Mental Health-Boosting Habits

Happiness is usually considered to be an ephemeral emotion, squeezed from a set of lucky circumstances or, even, serendipity. Yet, research shows us that what we call happiness isn’t fleeting and that happiness is actually a measurable state of mental well being, something ingrained in our habits and choices and mindset. Positive psychology is a field that has made attempts to understand what makes us thrive and flourish and discovered what can drastically improve mental well being.

The Foundation Of Happiness: Understanding The Brain

Happiness is tightly linked to brain activity, and release of neurotransmitters such as serotonin, dopamine, and endorphins. These "feel-good" chemicals are activated by certain actions and behaviors, which put into motion a feedback loop, building mood and relieving stress. The beauty of this system is its adaptability; simple, intentional habits can train your brain to operate in a more positive and balanced state. Engaging in light-hearted activities, such as watching a favorite cartoon or sharing a laugh with friends, can significantly uplift your mood and enhance your overall mental well-being.

Gratitude: A Cornerstone Of Joy

An easy way to boost your mental health is by improving gratitude. Thankfully, research indicates that when you regularly express thanks (either by journaling or simply verbally acknowledging), the brain learns to focus and emphasize positive aspects rather than negative. A feeling of thankfulness is known to heighten the production of the feel good hormone dopamine, which is also essential for making people feel happy in the long run; and it helps in the strengthening of relationships.

Start with a simple daily practice: Take out your journal and write down three things you’re grateful for that day, and reflect. With time you can go as far as being able to perceive and agree with the good moments in life.

Movement And Mental Well-Being

Besides being good for your body, physical activity is good for your mind too. Endorphins that are made naturally as you exercise enhance your mood. Yoga, dancing or going for a walk can make you more relaxed and more focused by decreasing your stress hormones like cortisol.

You don’t have to put yourself through an intense workout regimen to achieve results. A vigorous walk can improve your mood and general sense of well being in as little as 20 to 30 minutes of moderate exercise such as a vigorous walk.

Building Meaningful Connections

Human beings are highly social creatures and strong relationships are a foundation to being happy. Social connections boost mental health after studies show that they benefit people with emotional support, belonging and lessened feelings of loneliness.

Find the time to be with friends, family or community groups. Shared simple conversation and laughter; an act of kindness can play a huge role in strengthening the bonds and your mental wellness. Face to face also has a huge impact on happiness in the real world, more so than any virtual one, in the digital age.

The Power Of Mindfulness

Being in the moment without judging yourself or your focus is called mindfulness. Because of its scientifically proven benefits of decreasing anxiety, depression and stress, this habit has become popular. Mindfulness promotes a peaceful and balanced state of mind by firing up the prefrontal cortex (the area of the brain that decides and controls emotion).

There are practices, such as deep breathing, meditation, or sipping tea without interruption that allow you to bring mindfulness into your life. These small moments of presence, when held in the field over time, can cultivate greater emotional resilience and clarity.

Engaging In Acts Of Kindness

The doing good to others has a most noble effect on the personal happiness. You release oxytocin, a hormone that facilitates bonding and trust, plus serotonin and endorphins when you help someone. The combination of this technology causes a 'helper's high' in a sense of euphoria and improved mental well being.

Kindness doesn’t have to be extravagant. Something simple like volunteering, holding the door for a stranger, or sending a meaningful text to a friend may help your mental health but others' as well.

Cultivating Optimism

An attitude that helps you see problems as opportunity and failures as temporary. It’s not just about being positive. There is evidence that cultivating optimism develops resilience, enhances problem solving, and lowers stress.

One way to cultivate optimism is to practice reframing negative thoughts into positive, or at least neutral, thoughts. For instance, instead of thinking to oneself, "I failed this task," think, "I know what doesn't work now, I'm going to try a new approach next time." Repeatedly, this habit helps your brain pay attention to solutions and not problems.

Prioritizing Rest And Relaxation

It is vital and yet frequently overlooked: a vital component of mental health is rest. Sleep is especially important for controlling mood and cognitive abilities in particular. Besides benefitting our immune system, getting adequate sleep has also been proven to help calm the storm of depression and anxiety, by regenerating the brain’s capacity to regulate emotions and stress.

Set any pre bedtime ritual to help your brain wind down. This could include setting aside electronics an hour before they go to bed, stretch or read to decompress and maintaining a consistent sleep schedule. Then just because you rest, doesn't mean you have to sleep. In fact, taking several small moments throughout the day to relax yourself will benefit your mental well being.

Finding Joy In Small Moments

Big milestones aren’t where all the happiness lies, it’s in the little, mundane moments. A great dish, sun setting or funny video you saw can bring you happiness. When you train your brain to pay attention to and appreciate these micro-joys, the positivity they feed your mental health compiles into a constant flow of positivity over the long run.

A Happier You Starts Today

Happiness science shows us that we can achieve sustainable improvements in mental health by taking small, consistent actions. From expressing gratitude, or moving your body, to fostering connections, or seeking joy in the present moment, together all the habits add up to a healthier and happier mind. With intentional and deliberate incorporation of these practices in your life, you can grow to know well being that isn’t attended for a moment, but such that you carry it through with you regardless of the turmoil that may come your way.