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Truly happy is the one who realizes that happiness is found within and that it should not be sought in external phenomena and circumstances. Happiness should emanate with pure rays from the heart itself. How can you learn to feel happy under any circumstances?

Biochemistry of psychosomatics

Yes, yes! You heard right. We will start our conversation about happiness with the biochemical reactions occurring in our body. It is the neurochemical substances that are responsible, from a physiological point of view, for inner feeling happiness and harmony. The moment our brain recognizes positive phenomena, “happiness hormones” begin to be produced and activated. At the psychosomatic level, similar biochemical reactions immerse a person in a happy state.

What are these magical hormones?

• Serotonin makes a person feel his importance in society.
• Oxytocin gives a feeling of inner comfort.
• Endorphin softens pain, immerses in lightness and oblivion.
• Dopamine makes a person joyful from the awareness of the necessity and significance of his own actions.

These neurotransmitters give us a feeling of satisfaction with life in general.

This is the basis happy life, which can be easily achieved by following simple nine tips.

Tip #1. Spend at least 10 minutes every day physical exercise. Realize how little time it takes to be guaranteed to rid yourself of depression for the rest of your life. Scientists have proven through numerous studies that short daily exercise is the best way to protect the body from stress, various diseases and depression. Exercising helps relax the body, enhances brain activity, improves mood and increases self-esteem.

Tip #2. Keep stress under control. The “stress hormone” is cortisol, the rush of which to the cerebral cortex stimulates survival reactions. It is thanks to cortisol that we experience fear, anxiety, panic, stress, which pushes us to take decisive action. How to get rid of negative feelings? You just need to understand that anxiety and stress are a response to a threat from the past. Recognizing old sensations will help you avoid looking for fresh nourishment for them and get rid of negative perceptions of the surrounding reality.

Tip #3. Take care healthy sleep. Only a well-rested body is able to recover from a hard day and work productively. Lack of sleep makes a person extremely susceptible to negative emotions. Do you need this? Scientists have been able to prove how quality sleep can make a person happy. It turns out that in a state of sleep deprivation, the human body perceives more than 80% of information from the outside in negative light. Your positive and productive attitude for the whole next day depends entirely on how long and well you sleep.

Tip #4. Train your brain to think positively. Identify positive neural pathways for yourself. Let's give an example. Max wants to replace his craving for tobacco products to the craving for drawing, which he observed in early childhood. Since this hobby does not lead to negative consequences, he decides to pick up a brush every time he feels the urge to smoke. Neural connection is being rebuilt gradually. At first, Max doesn't like his work and is upset about not being able to smoke a cigarette. However, gradually neural circuit, associated with drawing, intensifies and turns into healthy competition for tobacco. As a result, Max begins to realize how to achieve a state of inner comfort for the benefit of his own health.

Tip #5. Go towards your goals. Each step towards a dream activates a small synthesis of a small amount of dopamine, and each result obtained leads to a large release of this hormone. Therefore, you need to move towards victory in small daily stimulating steps.

Tip #6. Create a support group around yourself. These can be friends, loved ones and like-minded people. When you know that you can get outside support, you have sufficiently oxytocin is produced. It is he who helps to successfully cope with stress and switch to pleasant things. The habit of not only communicating, but also hugging with loved ones is the best way to switch from negative emotions to positive ones.

Tip #7. Dedicate as much time as possible to your loved ones and remember that money cannot buy happiness. Spending time with friends and family has a significant impact on your mood. As for other things, they actually just help us spend more time with the people we care about. Our relationships with others directly affect not only life expectancy, but also its quality.

Tip #8. Live near your place of work. TO long road the body will never be able to adapt to work. Neither big house, no high salary will ever be able to compensate for this inconvenience. You can only experience the joy of life without wasting your time and energy on tedious long trips to your place of work.

Tip #9. Smile more often. A smile increases mental abilities human, improves mood, reduces pain. Please note that a fake smile will never give positive result, but on the contrary, will aggravate the state of dissatisfaction. A sincere smile, based on positive emotions, alleviates suffering and pain, helps to focus on positive aspects, even when a person gets into serious trouble life situation. A sincere smile is the key to your happiness and well-being!

No one will refuse advice on how to become happier. But what if this advice is given to you by recognized scientists? Find out ways to increase your happiness that have already been tested and confirmed by science.

Add some personal touch to your workplace

Of course, making long personal calls at work to talk to your spouse or anyone else will definitely not earn you extra points in the eyes of your boss. However, if you bring elements of your personal life in the arrangement of the workplace, this can have quite positive effects. Thanks to this, scientists were able to draw conclusions regarding how to increase happiness at work, in relationships and in life in general.

Get a plant

In addition to decorating your desk, adding a piece of nature has been shown to boost your happiness, according to scientists. One study that compared clean versus green workplaces found that plants increased productivity by 15 percent.

Walk to work

Obviously, this isn't an option for those who live many miles from the office, but a study of 3,400 people found that the mode of transportation participants used was more strongly correlated with job satisfaction than the length of the trip. Specifically, people who walk to work (weather-adjusted) have a satisfaction rate of 85 percent, compared with 77 percent for those who drive to work.

Meditate

One of the most common findings that appears in psychological research is that meditation has positive impact on the ability to concentrate and show high result At work. Meditation throughout the day on an ongoing basis relieves feelings of anxiety and fear. Moreover, people who meditate more likely come up with more ideas than those who don't.

Go to the park

Just like having plants in your workplace, walking in the park for a few minutes and enjoying your natural surroundings can reduce your stress levels, even if you don't have many plants around. The study found that people who spent twenty minutes in a park had significantly more low rate stress compared to those who spent the same amount of time walking the city streets.

Take eight days vacation

This point seems strangely specific, but it has scientific evidence. These results were obtained in a study involving people who reported their well-being before and during a holiday. Researchers found that positive emotions reach a peak on the eighth day of vacation, remain at this level until the eleventh day, after which they disappear. That is why scientists believe that eight days is exactly the time that will allow you to forget about worries, responsibilities and stress.

Start planning your vacation in advance

No matter how long your vacation is, it turns out that its effect wears off as soon as you return to work. However, according to researchers, feelings of happiness and relaxation usually increase before a trip due to positive impact impatiently waiting.

Visit the bar more often

Unhealthy habit overuse alcohol definitely doesn't have a positive effect on your happiness and enjoyment of life, but having a local bar where you know people and people know you and are interested in your life has a very strong impact for your luck.

Do something for someone

One of the easiest ways to increase your level of happiness is to stop thinking about yourself and do something that will benefit someone else. Numerous studies have shown that prosocial behavior that focuses on others increases your happiness when you remember that moment later.

Be happy for others

When it comes to bringing happiness to a relationship, one of the surest ways to ensure positive feelings is to practice capitalization, which is being happy for other people's successes and accomplishments. No one wants to share great news only to hear a less than enthusiastic response.

Do something new on a date

If we're talking about about happiness in relationships, another approach that can be used to improve satisfaction is to engage in new types of activities. In particular, one study found that when middle-aged couples spent 90 minutes a week doing something exciting and different from their usual routine, they were happier in their marriages.

Keep smartphones out of the bedroom

The blue light emitted by smartphones and energy-efficient light bulbs can trick your body into thinking it's daytime, preventing you from falling asleep when you need to. This entails huge amount negative consequences that are detrimental to your well-being and happiness.

Stick to Positive Thoughts

Physically writing down positive thoughts on paper and taking them with you will help you internalize them. This was discovered in a study in which participants were asked to write down positive or negative thoughts about their bodies, and to carry or leave records with them.

Turn off the TV

Or you can unsubscribe from Netflix. While all the stories about sitting in front of the TV causing cancer are nonsense, scientists have found that sitting in front of the TV for too long can harm your happiness levels.

Exercise for at least a couple of minutes

The connection between a healthy mind and healthy body is not a new concept, however, although it is widely known that training brings positive effects for mental health, not everyone pays attention to the fact that physical activity actually needs to be ongoing for you to reap these benefits.

This necessary stage in order to support yourself in your ability to live a happy, fulfilling life, regardless of whether there is a man in it. Why is this so important?

The fact is that often from childhood we develop the habit of suffering more than feeling good. We have national peculiarity- suffer, and we unconsciously get involved in this too.

Someone may call it “negative consciousness”, someone lives by the principle “life is a hard thing”, you can call it whatever you want, but the fact that many of us have the habit of suffering is a fact.

We find a thousand reasons for which we will worry, feel bad, experience pain, loneliness. And, of course, if a woman’s relationship with a man does not work out in her life, this is the biggest reason to feel bad and suffer. But a woman who suffers can only attract into her life a man who will also suffer; We only attract what we are!

One of my clients, having gone through 2 stages - clearing and setting goals, panicked: “What should I do now? I no longer want any superficial connections with men, even though they invite and call me. I set goals, and I got so many free space, there is so much emptiness in life, and I don’t feel very good.”

In fact, these were the consequences of the fact that she did not know how to make herself happy, but was more accustomed to suffering, torment, thinking about something, worrying, being disappointed; it seemed to her that this was a fulfilling life.

But when she realized that this was just a habit of suffering and that this was not the relationship that was needed, a void formed. And here, of course, you need to start thinking about how you can make yourself happy. Don’t expect that someone will do it or that something will start happening around you - in fact, happiness is an exclusively internal state.

The habit of “suffering” or “being happy”

First step– begin to realize what is more in your life: the habit of suffering or the habit of feeling happy

Start observing what your consciousness is more focused on. Do you listen more to songs about unhappy love or do you have music with positive words and mood in your player?

Do you tend to watch movies and cry when there is unhappy love or some negative behavior of a man, or do you calmly and with pleasure watch scenes of love, care, intimacy?

Do you focus more on what misfortunes other women are having in their relationships, or do you know people who have great relationships with their husbands?

Let’s say you see a couple on the street – what flashes in your mind: “Oh, they’re probably fighting, he’s probably humiliating her” or “ Oh, how he cares, how gentle he is, how attentive he is, how a woman feels protected, loved»?

It is important to realize what your brain is more tuned to: to suffer, to see unhappiness, or to see confirmation that there are happy, close, loving relationships in life.

In addition, you can use your childhood memories, this is a very powerful therapeutic practice. Childhood memories are just a reflection of what our brain is tuned to now. If your attitudes change, the quality of childhood memories changes, you remember events differently, or they cease to be emotionally charged.

Write down 10 childhood memories that come to your mind first, and from them you can see what your mind is more attuned to. In your memories, men may be somehow cruel and evil, and women may be victims and sufferers. If this happens, it's not scary.

It is important to see this and understand that you have a habit of suffering. Perhaps you received it from your parents, or from your grandmother, aunt, or some other relatives. Have you noticed that it is hard for a woman, that she is humiliated, that she is a victim, that she suffers a lot from a man - this is just something that is fixed in your mind, but this is not the truth of life.

How to tune your brain for happiness?

What you direct your consciousness to is what you will see in life, it’s like tuning a radio to a certain wave.

You can tune in to a wave of suffering, experiences, and this wave will snatch confirmation from the entire diversity of the world that everything is bad everywhere, and will exclude, simply not record, the opposite manifestations: love, understanding, support, care.

Firstly, it is important to see this, to understand, and secondly, it is important to simply stop it, to say to yourself: “Stop. This is not what I want to look at, this is not what I want to do in life - think about all sorts of suffering, worries or difficulties. My goal is to see the positive around me, to tune my brain to the fact that a relationship with a man is wonderful.

And this is real, this is possible, I can feel wonderful and wonderful right here and now, regardless of whether there is a man next to me or not, whether I am happy or unhappy, whether I have something or not. I can choose to feel great».

One of my friends realized that she associated all her happiness with the appearance of a man, and decided to learn to feel happy regardless of whether a man ever appears in her life or not. And she began to train herself to feel happy in every possible way.

She made the decision to live a completely fulfilled, happy and wonderful life, life 100%, even if a man never appears in her life again.

She can communicate, travel, she has an interesting job, and communication with friends, and creativity, and learning - cool life, she can take care of herself, her appearance and style. This is very useful experience And right decision on the way to happiness.

To be continued...

Irina Petrova
(www.irinapetrova.ru)

Leading trainer of GRC-Relationship Centers.

For more than 15 years she has been conducting trainings on creating personal relationships and leadership.

“How to feel happy?”

Daily routine and everyday life are sometimes depressing, and a person ceases to feel that life is tasty, interesting and bright. It seems that for happy and interesting life it takes time, which is usually very little, and money. But fortunately, this is not the case at all. Enjoying life is simple and pleasant. What should be done?

….Dedicate time to your favorite things.

You need to do this every day. You can set aside at least an hour to learn something, read something, watch something, or engage in self-development. This will help you understand what you really like, help you gain self-confidence and broaden your horizons.

….Get rid of harmful things.

This applies not only bad habits, smoking, alcohol, but also food that is consumed every day.

….Reading interesting books.

The main thing is to find something that will be interesting. You can start with three pages a day. Books allow you to escape from your daily routine and help you review and rethink many life situations.

….The weekend is a time to spend it usefully.

Not just lying on the couch in front of the TV, but going to nature, playing sports, going to the cinema with friends and many more options. Only by doing something new and interesting can you feel how rich and varied life is.

….Setting global goals and developing stages for achieving it.

This will help you navigate your desires, as well as ways to realize them. Sometimes you just have to plan an inaccessible goal, and it becomes clear that everything is as simple as shelling pears.

….Limit news viewing.

You will still learn about the main events from friends, on the radio or from colleagues. The constant negativity shown on TV only contributes to feelings of anxiety, helplessness and self-doubt.

….Communicate only with pleasant people.

It is necessary to limit the influence on life of whiners, manipulators, aggressive personalities and those who like to chop off their wings and say that nothing will work out.

….Sports and yoga.

Playing your favorite sport is beneficial not only for physical health. Sport develops endurance, helps to distract yourself, relieve tension, and cope with problems faster. negative emotions. Bad mood? - You just need to go for a run.

….Doing something for the first time.

Sometimes it’s worth changing something in life, but it’s scary. You can start small - go to work in a completely different way, go to a new place, sign up for some courses, try a new dish.

….Get rid of clutter in your home.

Surprisingly, in the process of sorting things into necessary ones and “junk” it helps to put things in order and find a solution in difficult situation, make the right choice.

P.S. Happiness comes from such small things that sometimes you can’t even believe that everything is so simple. Sometimes it’s enough just to go out onto the balcony early in the morning with a steaming cup of coffee in your hand, watch the sunset, and enjoy the chirping of the awakened birds. Much in life is determined by your attitude towards it.