After almost 2 years of the pandemic, and now with Omicron sweeping the nation, plus a year of crazy climate related catastrophes, no wonder it can be tough to be happy or optimistic.
For most of my life, happy was not my natural state of mind. I grew up with a very negative and pessimistic father, and that was my default state for decades. I also struggled with learning disabilities, despite being very smart, and I spent most of my life working way too hard trying to meet society’s expectations. There can be a genetic tendency to depression, and well-being and I did not fair well with my genetics. Never-the-less, a gene can be expressed in 3000 different ways, so our environment, and what we do matters a lot.
Plus, when our environment spirals negatively downward, being happy requires more work. That being said, we can still choose to wallow in despair, or do something about it!
Here are some simple tips for you to give your mood a makeover for 2022:
1. Exercise every day
A review of 25 studies shows that exercise effectively decreases the risk of depression, and elevates one’s mood. The standard guidelines are 20-30 of moderate exercise, 5 days a week, with 2 days of strength training. Personally, I have a need for daily activity, and staying challenged – regardless of whether it is aerobic, muscle conditioning or yoga which also has added benefits.
2. Make a gratitude list
Gratitude helps us focus on what we have, rather than what we lack. Research confirms that people who develop a gratitude habit are happier. Try beginning this practice by starting and ending the day by listing 3 things you are grateful for.
3. Keep your friends close
Having close social connections is one of the best ways to be happy, but, unfortunately, it can be a challenge for some of us. If you struggle with developing close relationships, ‘The Relationship Cure’ by John Gottman, Ph.D. is worth reading. It is based on his extensive research of interactions made by people in healthy vs. unhealthy relationships.
4. Get enough sleep
We all know from personal experience that we are much more likely to be cranky when sleep deprived. If you are chronically sleep deprived, you may become less aware of the link between sleep deprivation and your mood, but it is still relevant. If you feel chronically tired, or fall asleep at inappropriate times, it is essential to address the factors interfering with your getting enough good quality sleep at night.
5. Enjoy the moment
If we feel unhappy, we are usually spending too much time being either upset about the past or worried about the future. When we stay in the moment, it is easier to be grateful for what we have. Life is a series of present moments. Don’t let the negative experiences drown out your enjoyment of the here and now.
6. Embrace discomfort
In America, there is a strong pressure to always be happy, and we often feel shame when we are not. Yet, recent research demonstrates the benefits of being able to comfortably recognize, embrace and accept a wide range of emotions. Life can be difficult and messy at times. The happiest people know that life can be difficult and messy at times but ‘this too shall pass’. If we embrace the discomfort, and use it as an opportunity to learn the lessons it teaches us, we develop more control to forge the life we want for our future.
7. Be your own best friend
Many of us are too hard on ourselves, criticizing every mistake we make and often being vicious and unforgiving. But when we treat ourselves this way, it reflects how we judge others as well. Practicing compassion towards ourselves allows us to accept our inherent human nature with all its flaws, and thus to accept the humanity of others. Accepting ourselves does not mean we have to accept all our behaviors, but it is a lot easier to focus on change and growth when we aren’t mired by all the negative self-talk and criticism. And being gentle with our imperfections gives us more courage to seek out new relationships, experiences and ways of being.
Are you finding it difficult to be happy? Why not make happiness a priority for 2022? When you are happier, you are not only more productive, you spread more joy, and are a better friend. So pledge to make happiness a mission, not only for yourself, but for those around you.
What will you do to increase your happiness in 2022? Comment below!
Please share this article with any of your friends who would enjoy a mood makeover for this new year.
