In pursuit of happiness

Being positive in life doesn’t require major lifestyle changes. If science is to be believed, minor tweaks can go a long way

We all have that one friend who sees the good in everything. While you whine and rant your way through bad days at work, terrible traffic jams and relationship problems, they only see the silver lining in situations. Sure, it does get annoying to be around them at times, but haven’t you caught yourself hoping that you could see and find possibilities in life, just like them?

“The factor that causes maximum stress, in today’s world, is time. The problem is that people think that faster is better. It has become like a continuous treadmill. You run on the treadmill, keep on pushing yourself and the treadmill keeps going faster. This kind of stress may lead to sleeplessness, stress and fatigue,” says Dr Shirish M Hastak, regional director, neurology, stroke and neurocritical Care, Global Hospital.

But as it turns out, seeing the glass as half full may be an acquired taste. Recent research shows that you can teach yourself to look for the good things in life, attract positive energy and be more optimistic.

MEDITATION

It is so easy for our attention to be pulled in different directions. Meditation can help you focus. In fact, this mental practice is so powerful that research shows it can rewire your brain, turning you into a more joyful person.

According to neuroscientist Sara Lazar’s studies, maintaining a consistent meditation practice leads to thickening of a few major areas of the brain that are associated with joy and pleasure. This ups your ability to cope with situations that may otherwise be stressful. “Start small. Find a quiet place and just concentrate on your breathing for two minutes daily. You will find yourself less stressed and more clear on how to tackle things that life throws at you,” says Vijaya Shah, a yoga instructor.

EXERCISE

Money can’t buy you happiness, but exercising might. A study published by researchers from Yale University, USA, and University of Oxford, in Lancet Psychiatry in 2019, revealed that individuals who exercised regularly had 18 fewer days of poor mental health annually compared to those who did not exercise. Apart from having

■ Focus on strengths: Work to your strengths and realise your full potential. The fulfilment you feel will up your happiness quotient.

■ Sleep well: A good night’s rest is important for positive thoughts to thrive. When we are sleep deprived, it is easier for negativity to seep in. a greater sense of well-being, these individuals felt as good as non-active people who earned $25,000 more in annual income.

“When you exercise, endorphins and Brain-Derived Neurotrophic Factors (BDNF) are released. Endorphins are a chemical released to fight stress while BDNF is a protein that acts like a reset switch. When they work together, they block any discomfort or pain while exercising and help you feel at ease,” says Dr Vinayak Kamath, a general physician. Just 30 minutes of daily exercise is enough.

EXPRESSING GRATITUDE

More often than not, our brain tends to focus on the negative aspects in life. Our worries, failures and discontent make us pessimistic and takes a toll on our physical and mental well-being.

Robert A Emmons is the world’s leading scientific expert on gratitude. In his study, conducted at the University of California, Davis and the University of Miami, participants kept a journal for a week. One group was asked to note what they were grateful for, while the others made notes of things that troubled them or tracked neutral events. By the end of the study, the first group felt 25% better than the others.

Start by listing three things you are grateful for daily. Your brain will slowly becomes habitual of seeing the good around you.

JOURNALING

Numerous studies detail the benefits of journaling. It can help with stress, depression or anxiety, and has been known to help people deal with emotions. It is also reported to strengthen the immune system, drop blood pressure, help you sleep better, and keep you healthier.

“It’s like having your own counsellor. Your thoughts remain private and you can revisit them at any time and work your way through complex emotions,” says Sunil Karnik, a mental health counsellor.

RANDOM ACTS OF KINDNESS

We live in a cut-throat society. So, being kind to someone teaches you that not everyone is out to get you. Once that internal shift is made, you have a better perspective to deal with external frustrations. It also evokes a sense of altruism in oneself. A research conducted at University of Oxford proves that just seven days of small, random acts of kindness is enough to make you feel happier. As part of the study, 691 people were asked to perform small acts of kindness for seven days, either for strangers or loved ones. The results at the end of the week showed that the “kindness intervention had a positive effect on well-being and positive social emotions”.

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