Find your happy place

Sometimes life can be overwhelming, but Sarah Murray says a few techniques incorporated into our day can give us all the resilience to cope.

We probably think we have some sort of grasp of what makes us happy. But how much can we control and how much is connected to the brain? And is there a recipe of core ingredients we should all be trying to put together to make ourselves happier?

‘‘People talk about happy chemicals in the brain – they’ve got serotonin, dopamine and oxytocin,’’ says Rachael Sumner, research fellow at the University of Auckland’s School of Pharmacy. ‘‘When it comes to maintaining all levels of health, it’s about making sure you’re getting plenty of rewarding things to increase dopamine, or doing

plenty of enjoyable things to boost serotonin, or about making meaningful connections to increase oxytocin,’’ she says. ‘‘You also need to build the scaffolding for the brain for them to work – so you need to eat right and exercise, too,’’ she says. ‘‘There is also a new area [of thinking] coming out about gut health. A healthy gut means a healthy mind and a healthy mind means happiness.’’

The following practices can activate these chemicals in the body and make us feel happier.

Gratitude

Dr Emma Woodward, clinical director of the New Zealand Institute of Wellbeing and Resilience, says practising gratitude is a big one.

‘‘There is a huge amount of scientific research behind the positive impact of showing gratitude,’’ Woodward says.

‘‘It enhances the neurotransmitters serotonin and dopamines. When we focus on the good, we change our cognitive processes. The more we focus on the good, the more likely we are to see the good, which enhances our level of subjective wellbeing.’’ Woodward believes a gratitude journal should be put into your daily routine, either first thing in the morning or last thing at night. She also recommends having a trigger to remind yourself to practise gratitude.

‘‘For me, because of the weather, it’s rainbows. Every time I see one it’s my trigger because they’re beautiful things and catch my attention.’’

Mindfulness

Mindfulness has been a buzzword, but Woodward believes it’s for good reason as it can ‘‘help us regulate and understand our emotional responses to things’’.

‘‘It’s about taking a moment to connect with the here and now, on what is happening, not just the noise in our head. When we’re more aware of our internal processes and stay present and connected, rather than being ruled by our default mode network, we’re more likely to be able to choose our response based on what is occurring, rather than reacting mindlessly.’’

One of the most effective ways is also one of the simplest – just breathe. ‘‘Managing your breath is a good way of counteracting stress and anxiety. It can trigger our parasympathetic nervous system, which counteracts our sympathetic nervous system – the part of our nervous system involved with the stress response – and reduce levels of cortisol and adrenaline, the stress chemicals.’’

Focusing your attention on something like your breathing also allows you to cut out the rest of the noise and pay attention to one particular thing. In turn, Woodward says ‘‘you start to know yourself and your internal processes better. You learn what your triggers are, and to be more in control.’’

Connect and laugh

Connecting with others – particularly people who make you feel good and laugh – is another key to happiness, says Woodward. ‘‘We used to live in smaller, more co-operative communities and tribes, but now we live in more isolated family units. This can make you feel lonely, and loneliness is corrosive because we’re social beings, wired to connect. So forging positive connections with other people and doing things like random acts of kindness makes you feel connected.’’

Get outdoors

Many of us already know that ‘‘feel good’’ endorphins are released when we exercise, which

Walking through nature and exploring your environment definitely has a positive impact on your mental health and wellbeing.