When asked how to become happy, Harvard researchers came up with a simple—though somewhat paradoxical—answer: you just have to be happy. Recent studies have shown that the feeling of happiness arises from the production of pleasure-related hormones and the way they interact with one another.
When combined in certain proportions, oxytocin, dopamine, endorphins, and serotonin create a kind of “cocktail” that makes a person feel happy.
These are the key hormones:
• Serotonin — the hormone associated with self-worth and a sense of significance
• Dopamine — the motivation hormone
• Endorphins — mask real pain with a feeling of pleasure
• Oxytocin — creates a sense of protection, safety, and special comfort
Physical activity — just 7 minutes of exercise a day can improve brain performance, reduce the recurrence of depression, enhance well-being, and boost cheerfulness.
Healthy sleep — our brains are wired in such a way that people who don’t get enough sleep struggle to remember pleasant moments in their lives, while negative experiences tend to stay with them much longer. Make sure you always leave enough time for 7–8 hours of sleep each night.
Stress caused by commuting — many people spend several hours a day just getting to and from work. No salary, large house, or bright future prospects can fully compensate the body for the stress and suffering caused by constant commuting. Choose a job closer to home if possible.
Family and friends — the feeling that you have people who love you and will support you at any moment helps you feel protected and raises self-esteem.
Spend time outdoors — just 20 minutes a day in the fresh air can improve your mood, enhance short-term memory, and support the health of your body and mind.
Helping others — a person should devote about 100 hours a year to helping other people in order to feel needed and important in society. It doesn’t have to involve spending money—you can volunteer instead.
Enjoy anticipation and smile more — plan a pleasant lunch or a break in advance, look forward to upcoming meetings, and smile more often.
Prayer and gratitude — both can increase feelings of happiness, bring a sense of fulfillment, and reduce symptoms of depression.
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