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Americans will spend about $550 million on self-help books this year and more than $1 billion on motivational speakers. Obviously, many of us are on a quest for happiness.
I get it. We all want,
and deserve, that sense of well-being. But save your money. Achieving
happiness is easier than you may think.
We all experience
emotional highs throughout our lives -- with a job promotion, on our
wedding day, with the birth of a child. But these moments only yield
temporary feelings of elation, and experts say that they alone are not
enough to achieve true happiness.
Happiness isn't just an emotional state. Decades of research proves it goes much deeper. In fact, science shows
people who are happy live longer and healthier lives. The good news is
that generating better bliss is something we can all do regardless of
our environment or genetics.
Here are seven ways to boost your life satisfaction:
Does laughing make you healthier?
Start by changing your attitude.
That's right -- I'm talking to you, pessimists.
A Harvard University study
found that optimists are not only happier but are 50% less likely to
have heart disease, a heart attack or a stroke. It turns out that
keeping a positive outlook actually offers protection against
cardiovascular disease.
The science doesn't fare
as well for pessimists. They have lower levels of happiness compared
with optimists and are three times as likely to develop health problems
as they age, researchers say.
Learn from people who are already happy.
Denmark has earned the top spot on the European Commission's "Eurobarameter"
for well-being and happiness every year since 1973. And when the United
Nations went on the hunt for the happiest nation in the world, it
ranked Denmark No. 1.
So what makes Danes more
satisfied with their lives? Sure, things like life expectancy, gross
domestic product and a low-corruption rate help. But the overall level
of happiness in Denmark has more to do with the generosity that's common
among citizens, their freedom to make life choices and a strong social
support system, according to the U.N. World Happiness Report.
Work less.
The Danes seem to strike
a great work-life balance, which ups their happiness level. Simply put:
They don't overwork. In fact, the average workweek in Denmark is 33 hours -- only 2% of Danes work more than 40 hours a week.
Almost 80% of mothers in
Denmark return to work after having a child, but they balance their
free time between families, weekly happy hour with their girlfriends and
participating in community club programs.
Focus on experiences.
Danes also pay less
attention to gadgets and things and more attention to building memories.
Studies show that people who focus on experiences over "things" have
higher levels of satisfaction, long after the moment of the experience
has passed.
Too much stuff tends
often leads to debt, not to mention the time and stress associated with
keeping up all those gadgets, cars, properties, clothes, etc.
Researchers say when
people focus on experiences, they feel a greater sense of vitality or
"being alive" during the experience and afterward. It also brings you
mentally closer to the people around you, which may contribute to your
happiness boost.
Build up your social network.
By simply being social, you could slow down your biological age. Research shows that a strong social support system can shorten our telomeres.
Telomeres are the tiny
caps on our DNA chromosomes that indicate our cellular age. According to
experts, no friends can equal shorter telomeres and, in turn, a shorter
life.
Other studies have
showed that loneliness leads to higher rates of depression, health
problems and stress. Solution: Have at least one close friend to boost
your happiness level and health.
Volunteer.
People who volunteer are
happier with their lives than those who don't, according to dozens of
studies. The United Nations even credits volunteerism as one of the
reasons Denmark is the happiest nation in the world -- 43% of Danes
regularly give back to their community, compared with 25% of Americans.
The joy of helping others starts early. A 2012 study
found children prefer to give than to receive. Researchers gave two
groups of toddlers snacks and then asked one group to give their treats
away. The children who gave away their treats showed greater happiness
about sharing their possessions, suggesting that the act of personal
sacrifice was emotionally rewarding, researchers say.
The sacrifice doesn't have to be big -- previous research has found that donating or spending as little as $5 on others has emotional benefits.
Experts say we are all
inherently compassionate. Performing acts of kindness, volunteering time
and donating money increases happiness by improving your sense of
community, purpose and self-image.
Just start laughing.
Research shows that laughing
doesn't just signal happiness, it produces it. When we laugh, our
stress hormones decrease and our endorphins rise. Endorphins are the
same brain chemicals associated with the "runner's high" you get from
exercise.
Laughing is also good
for your heart. A study found that only 8% of heart patients who were
made to laugh daily had a second heart attack within a year, compared
with 42% of the non-laughers.
Studies show
our bodies can't differentiate between fake and real laughter; you'll
get the health boost either way. So you can even fake it until you make
it. Laugh in your car, in the shower -- force yourself to start laughing
a few minutes every day.
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