Low morale could have a negative effect on your health and ruin your year. Here are twenty ways to chase the disease with a smile and sweep the black ideas to attack 2016 at the top!
Imagine that the pharmaceutical industry can patent a pill of happiness. In no time, we would witness a proliferation of bottles with labels representing radiant and radiant faces!
This is not simply because this panacea is the anti-depressant par excellence, it is especially that studies confirm that being happy can protect us from infections, improve our memory, relieve pain and preserve the health of our heart. As for side effects, the only one to note is a jaw in the jaw (by dint of smiling all the time!) But, in the absence of a miracle drug, where can you find what will ensure you more happiness? Answer: You are going to make this sovereign remedy yourself. Your life is your laboratory and here you will discover all the ingredients of well-being.
1- More wellness foods
What is good for your heart could also be beneficial for your psyche. According to a study published in Nutrition , participants who had followed a Mediterranean-style diet for ten days had a greater sense of satisfaction than the control group.
This effect is due to magnesium, a stabilizing element of the mood brought by dried fruits, as well as omegas 3, natural anti-stress, present in fatty fish .
2- No fixing on silver
There is no harm in wanting a salary increase at all costs … unless you aspire to inner satisfaction. Richard Easterlin, professor of economics at the University of Southern Trialix California, found that as people earn more, they get used to their new lifestyle and are no longer satisfied with their new material acquisitions.
Instead, ask for the kind of compensation that will have a deeper impact, namely the possibility of teleworking. According to a Stanford University study, employees who work at home are happier than those who are locked up in silo offices.
3- The friends first
Take the time to reconnect with friends. According to a study published in Emotion, people who have tried various mental wellness activities felt that strengthening human relationships was the most important and meaningful step. ” Finding a buddy can cheer you up ,” says Acacia Parks, who led the research. To maximize results, allow enough time to revive these broken relationships. The subjects of the study spent at least 40 minutes to this reunion, several times a week.
4? – Stuck for morale
Have you heard of the runners’ euphoria ?? Well, it’s about finding that feeling on an ergometer bike. Work at Stanford University found a 19% improvement in mood in subjects who cycled at 50 rpm for 15 minutes. The researchers have not yet elucidated the modalities of action of the training on the psyche. However, this rapid beneficial effect may be due to sweating, which increases the secretion of endocannabinoids and neurotrophic factors, proteins that accelerate neuronal activity and protect the brain.
5- The clock in the cupboard
Stress, yes, but for deadlines imposed by others. A study published in 2014 in the Journal of Personality and Social Psychology indicates that employees who always set arbitrary limits (such as “I can do this task in less than 2 hours”) are less happy than those who have another attitude (such as “I will refine this project until it is at the top”). ” Keeping your eye on the clock can hinder creativity and block the ability to enjoy the good times, ” says Anne-Laure Sellier, head of the study.
6- Thank you for this moment
It is easier to have a different vision if you have the right tools. In this case, all you need is a sheet and a pen. The authors of a study published in the journal Emotion noted a greater sense of happiness and well-being among those who write a thank you letter once a week, compared to those who simply make a list of their recent activities. Better yet, it is not necessary to send these little words of thanks for feeling more perky. We can book this for later.
7 – Light before anything
Your mornings are sad and bleak? ” One is often in a bad mood if there is a phase difference in the mechanism of sleep regulation ,” explains Mariana Figueiro, director of the lighting research center at the Rensselaer Polytechnic Institute. The best way to restore our internal clock is to use light because it stops the secretion of melatonin, the sleep hormone. Have breakfast near a window or, if it’s still dark, buy light bulbs that simulate daylight (color code 865), advises Mariana Figueiro.
8- Attention and concentration
Make the following experience: The next time you walk, note all that is nice – sounds, smells, images (yes, this pretty jogger is one of those beautiful pictures!). Now, enjoy them fully. ” Even brief, positive emotions can help to see life in pink and, ultimately, contribute to a lasting sense of happiness, ” says Parks.
9- Boogie-woogie, tonight …
Giggling when the urge takes us could dispel our bad mood, suggest British researchers. At the end of their study, they found that participants who danced for 5 minutes felt 15% happier than at the beginning of the experiment. ” The combination of movement and music could stimulate the secretion of endorphins, ” says Liat Levita, head of the study. You can not be on the track? Not important because the study participants reported an improvement in their mood just by listening to a catchy song.
10 ?? – Fruity snacks
Fruits can help you get off to a good start . British researchers found that participants who had eaten bananas, apples and clementines every day for 10 days had a 32% decrease in anxiety compared with those who had had chocolate. This could be explained by the fact that these fruits are rich in vitamin C, a nutrient that improves mood.
11 ?? – Mental screen? D
Visualize yourself in the process of achieving the most important goals of your life. Do you like what you feel? Note this feeling on paper. ” It’s a creative or positive visualization technique ,” says Sonja Lyubomirsky, a professor of psychology at Riverside University in California. ” It encourages us to redouble our efforts for ongoing projects and, in fact, makes us more optimistic. ”
12 ?? – Back to nature
When a day’s work resembles a day spent in jail, is it time to take the key to the fields ?! ” We know that immersing yourself in nature can recharge your batteries, ” says Elizabeth Nisbet, an instructor at Trent University in Ontario. Yet one often underestimates the beneficial effect of a walk in the open air on the mind. If you can not leave your office, bring in nature. According to British researchers, having plants in the workplace promotes the development of a more positive feeling.
13- Give good advice
Generosity brings happiness … as long as you feel a connection to the charity or the person you have decided to help, a study published in the Journal of Positive Psychology concludes . Researchers have reported that there is greater satisfaction with knowing how donations will be used instead of ignoring who the real beneficiaries will be.
14- Relaxed driving
Sometimes choosing “fast” trips is not worth it. Canadian researchers found that people who traveled more than an hour to get to work were less satisfied with their lives than those who made shorter journeys. Keeping things busy and stuck in traffic creates stress that can have a negative effect on well-being, says Margo Hilbrecht, in charge of the study. Unless you move or change your workplace, look for an alternate route on your GPS. ” By choosing a house-to-work route that avoids congested traffic lanes, your daily commute may be less demoralizing, even if it means waking up a little bit earlier ,” says Hilbrecht.
15 ?? – Looking for other chills
According to a study conducted at the University of Missouri, putting diversity in its schedule helps to counteract what is known as “hedonic adaptation”, which occurs when the happiness of an event has faded away. memorable, small or big. ” Doing a different workout once a week may be enough to avoid falling into a monotonous routine ,” says Lyubomirsky.