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Here’s some happy talk: Acres of studies and experts link a state of optimism with excellent benefits from cardiovascular health to lung function. How’s that for something to smile about?
“Joy is a renewable energy source; it powers a well-lived life,” says Barbara Waxman, MS, MPA, PCC, coach, life-stage expert, and gerontologist. To harness joy, Waxman suggests taking what she calls “joy breaks” throughout the day—mini moves that can help manifest happiness. These six small ideas will get you started.
1. Say “thank you”
Scientists have long observed the link between gratitude and the positive impact on mood and overall wellbeing. Waxman encourages you to start the day with a gratitude practice. Think of three things you are grateful for. “You can write them down or you can simply list them in your mind before you get out of bed.” Your list should reflect who and how you feel at the moment. Maybe you thank your body, or perhaps you are grateful for the changing seasons, the key is to make and note the observations. Another thing: The simplest way to manifest gratitude is to say thank you, according to studies. So do so throughout the day.
2. Be kind
Kindness is the outward manifestation of gratitude. It’s graciousness and gratitude toward the community, explains Waxman. Helping others is as beneficial to your own joy as it is to the recipient. Acts of kindness can be as simple as saying “good morning” or picking up a few pieces of litter, or as involved as volunteering on a regular basis. (Volunteering has been linked to improved heart health according to research published in JAMA. And some scientists have observed a strengthening on the cellular level which may indicate benefits for longevity.)
Most important, says Waxman, is “making a point of connection outside of your household each day.” That includes a phone call, text or note to a friend.
3. Smile
Smiling, no matter how much your heart is into it, can actually impact both your own mood and others’ positively. Research published in the journal Experimental Psychology found that participants who were forced to smile with a pen positioned in their mouths (thus forcing a wider, more genuine smile) registered as happier to those observing them, and, which in turn, made the observers happy, too. Translation: Just the physical act of moving your mouth in a grin may spark joy—for yourself and those around you.
4. Dance
“Movement is medicine,” says Waxman. “Dance is very expressive and emotive. It’s celebratory, encourages connection, is a stress reliever and a joy accelerator.” Research indicates a positive correlation of dance on patients with Parkinson's and dementia, while a paper in China concluded that dance may improve longevity. Physical benefits can include cardiovascular health and improved balance. Waxman’s tip is simply to do it without judgement or fear. Put on your favorite music and move. A set of five songs is about 10 minutes of dance, enough to reap happiness benefits. Or consider signing up for dance classes—you’ll foster connection and community in one.
5. Create
The impact of creativity on happiness is a direct positive: it helps with cognitive skills, such as problem-solving, and may boost emotional intelligence. “Creativity helps people get into a flow state,” explains Waxman, which not only benefits cognitive function, but can ease feelings of stress. To reap the benefits, “look for small ways to be creative without being self-judgmental,” advises Waxman, who personally enjoys gardening and flower arranging. “Work with what you have,” she says. “That may mean flowers from the supermarket or even color by number.” A word to the wise: avoid anything overcomplicated that may remain unfinished causing feelings of stress.
6. Be present
“Presence is a superpower,” says Waxman. Being in the moment—also known as mindfulness—may be linked to a variety of benefits, such as reducing markers of inflammation (a precursor to disease), according to a large review of studies. Waxman notes: Being mindful is not the absence of thought, it is the exclusion of intrusive thoughts. “The key is breathing.”
To practice mindfulness, take a moment in the middle of the day to inhale, exhale and feel the breath moving from the top of your head to the bottom of your toes. Where you are doesn't matter, explains Waxman—“it can be on the subway!”—it is the act of breathing that can bring you into yourself. And it is there that you find gratitude, and, by extension, joy.
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