Eat More Omega-3s
Omega-3s—AKA healthy fats like avocados, salmon, and nuts—don’t just help your brain function normally. According to the Cleveland Clinic, they also boost your mood, making you feel happier. So eat up!
Paint a Wall in Your House Green
Sure, it might not be a typical color you’d paint—but even creating a green accent wall in your home can have some mood-boosting benefits. A 2001 study published in the Journal of General Psychology found the color made adults super happy, so looking at it every day can increase those positive vibes.
Use Blue Light Therapy
If you can’t get enough sunshine, there’s another option available—especially in the winter: blue lights. A 2011 study published in the journal Archives of General Psychiatry found depressed adults who used an hour of pale blue light every day were much happier than those who didn’t. Another bonus? The light also helped reduce some stress. (You can even grab one for yourself on Amazon.)
Complain More
Too much complaining can probably make you feel a little down in the dumps—but don’t avoid it altogether. A 2014 study published in the Journal of Social Psychology found those who expressed their complaints to someone who could fix them made them feel relieved—and also much happier after getting the weight off their shoulders.
Hug Someone You Care About
Whether it’s your doorman or best friend, getting a hug can make you feel instantly happy. Multiple studies have shown physical touch releases oxytocin in the body, which can improve your mood. So find someone to wrap their arms around you—even if you have to put up one of those “Free Hugs!” signs to do it—and you’ll be feeling better in no time.
Draw a Soothing Bath
One of the best ways to beat stress is to get cozy in a warm bath—and it boosts your happiness levels too. A 2007 study from researchers at the University of Nottingham found even though it’s a simple pleasure, it’s one thing you can do to positively impact your well-being.
Listen to Music You Love
Load up your go-to playlist and press play: Music is super powerful when it comes to your emotions, and a 2013 study in the Journal of Positive Psychology found those who boosted their mood via their favorite songs made them feel happier, and that was only for 12 minutes. Just imagine what double that can do for your well-being.
Go to the Nearest Animal Shelter
Don’t have a dog at home you can play with? Visit the nearest animal shelter. By getting some time with your new furry friends (and doing some volunteering in the process), you’ll be feeling on top of the world by the time you leave. And if you’re serious about a shelter dog, don’t miss our in-depth guide to adoption.
Spend Some Time in the Kitchen
Whenever you want to feel happier, head to the kitchen. A 2016 study from the Journal of Positive Psychology found those who did everyday things like cooking and baking when they were stressed ended up feeling more joyful overall. Plus, eating decadent brownies or your favorite meal probably helps a little too…
Take a Trip Down Memory Lane
According to a 2013 study published in the Personality and Social Psychology Bulletin, a little nostalgia can make you feel joyful because of how comforting it is. Whether it’s thinking back to a pleasant childhood memory or listening to a song you loved in high school, you’ll get an instant jolt of happiness.
Go Get a Massage
There’s nothing wrong with spoiling yourself occasionally—especially if it can better your mental health in the process. By getting a massage, you’ll get into deep relaxation-mode—and come out feeling refreshed, happy, and totally zenned out.
Fake It Until You Make It
You smile when you’re happy and frown when you’re sad, but forcing yourself to slap a grin on your face when you’re feeling down can actually boost your mood. A 2008 study published in the Journal of Pain found expressing an emotion can make you feel that emotion, even if you’re faking it at first.
Become an Optimist
Becoming an optimist is easier said than done, but there are some major benefits to living that glass-half-full life—one being that you’re much happier, says a 2013 study published in the journal Circulation: Cardiovascular Quality and Outcomes. No matter what’s going on in your life, looking on the bright side will help improve your mood
Spend Time at a Park
Being out in nature is a huge mood-booster—even if you just lay out a blanket and read at the park. A 2014 study published in the International Journal of Environmental Research and Public Health found the more green space you’re around, the happier you feel. (And yes, your backyard totally counts.)
Don’t Work So Much
Once you get home at night, don’t you even dare think about firing up your laptop to do more work. Research from the Better Life Index has shown those who live in Denmark are some of the happiest people in the world, and guess what? Only 2 percent of employees work long hours. So get rid of your work-all-day mindset and take a breather to relax and spend time with the people you love once you’re done for the day.