Instant Happy Boost
So you’ve had a bad day, you’re feeling down, in pain or just need an immediate happiness boost…?
In times like this it can be a challenge to do anything that requires energy, thinking space, or takes longer than 2 minutes to complete. Let the Happynesshub come to the rescue! Here is our list of quick fix things you can do NOW – to make you feel better NOW.
Meditation Apps (MAPPS)
Why not try out meditation as a quick fix?
Meditation apps (MAPPS):
Why not try out meditation as a quick fix? Regardless of your experience levels, there are loads of apps out there that have been designed to suit YOU. There is a vast array of literature that suggests meditation can reduce stress, increase happiness and encourage a healthy lifestyle (alongside, many other beautiful benefits).
Don’t know where to start? Fear not. Check out our blog on MAPPS where we’ve done the investigating for you: Read about MAPPs
Team tips – Try Headspace, Marta’s meditations, or why not sample many of the apps out there.
Smile
This sounds so very obvious …
Smile:
This sounds so very obvious and we know you’d be smiling if you could. But research has shown that the act of smiling (whether it’s initially forced or not) can positively affect your wellbeing. Why not spread a smile? Smile at someone else, chances are you’ll get one back! This might pick up your mood, even by just a little. After all, as Annie would say, you’re never fully dressed without a smile.
Want to take it one step further? Why not take a little look at our blog on the benefits of laughing: Read more.
Team Tips – Finding it hard to smile? We like standing and looking out of the window and really taking in the view. Do this as long as you need to. Or try playing with a small child or a pet. They are so in the moment and funny it can’t help but lift our moods.
Do something for YOU
Every now and then we need to be reminded …
Do something for YOU:
Every now and then we need to be reminded to pay a little attention to ourselves. Treat yourself with a little TLC! Whether it’s a bubble bath with candles, pottering about in the garden or cooking your favourite meal, you deserve it.
Team tips – Our guilty pleasures include baking, favourite feel good films – Singin’ in the Rain, Master And Commander, Star Wars, all of the Indiana Jones films, His Girl Friday, Rebecca, Rear Window, Roman Holiday, The King and I, West Side Story, The Sound of Music, Singin’ in the Rain, Mary Poppins, Top Hat, Funny Girl.
Phone a Friend
Why not talk about it?
Phone a Friend:
Why not talk about it? We are often quick to assume that in sharing our problems, we are burdening someone else. However, the people truest and closest to you are ready to listen. After all, a problem shared is a problem halved… Failing that, call someone up who’ll make you laugh, relieve a little tension if possible. Why not share something positive?
Team Tips – Calling our mums and dads and close friends seem to be team favourites or even going to social groups like a choir or tap dancing lesson to spend time with others social bonding.
Play your Happy Song
The singing and dancing is optional.
Play your Happy Song:
The singing and dancing is optional. Science has shown that music and happiness are related. Music can uplift us, make us feel content and increase our levels of happiness. Shake off the negativity with your favourite song.
Team Tips – As well as music, we also like listening to Desert Island Discs (Torvil and Dean and Ant and Dec are favourites), a music app like Spotify or Apple Music to source the music to suit your mood, and songs from the musicals with a big finish (perfect for miming to).
Exercise
Exercise is probably the last thing …
Exercise:
Exercise is probably the last thing on your mind when you aren’t feeling great. However, the University of Vermont’s research has shown that just 20 minutes of exercise can positively impact your mood for up to 12 hours! Exercise is said to increase your endorphins and reduce stress levels, leaving you buzzing with that feel-good factor.
We’ve complied a little research on Awe Walks. Walking is not too strenuous and can still trigger positive emotions. Want to know more?
Team tips – We opt for a walk around the block, swimming, jogging, a local park or lido or even exercise classes when we are feeling brave!
Write it Down
There’s always something in the day that …
Write it Down:
There’s always something in the day that has made us happy, big or small. Why not diarise your positives and give thanks for everything in your life that you are grateful for? Having written evidence to prove you have things to feel happy about might help you reframe the way you see your day going.
We’ve given it a go. Take a peek at our happy diary blog.
See more information on gratitude here.
Kindness
In giving love you receive love.
Kindness:
In giving love you receive love. Drop someone a text they’ll appreciate, hug someone who needs it. You might be hurting too, but spreading a little kindness and love costs nothing and could cheer you up in the process. Kindness benefits both the giver and receiver as studies show that by doing acts of kindness every day it can increase your own life satisfaction.
Here at the Happynesshub we try to always be kind, for more research on kindness and giving see here.
Team Tips – Buy someone in the queue at the coffee shop a drink, say hello to people in the street on your way to work, give someone a compliment.
Breathe and Be Present
Firstly Breathe deeply …
Breathe and Be Present:
Firstly Breathe deeply. 10 times. From your diaphragm. Ok, that’s a good start. It’s easy to get caught up with worries for the future, or errors from the past. But don’t be so hard on yourself. Concentrate on the now. Even if just for a few moments, breathe in some fresh air, go for a walk, look around and see the beauty of the present.
If you’re struggling to switch off and need some help in being present, how about looking at breathing and meditation exercises.
Team tips – Turn off your phone, then breathe deeply for five breathes and make your out breath longer than your in breathe. If worried, think, ‘in five minutes/hours/days/weeks/months, will this moment still be stressful/be important/have consequence?’ Just remember, ‘this too shall pass’, and just take baby steps.
Take Some Down Time
We all need a time out …
Take Some Down Time:
We all need a time out every now and then. Some time to just BE. Exhaustion can be both mental and physical, give yourself time to recharge. Whether that’s taking a little nap or getting into bed to read that book that’s been sitting on your shelf for months on end. Think of what relaxes you most and do it!
We are all guilty of piling too much on our plate every now and then, we’ve been there – read our blog on downtime in the garden.
Team tips – Warm baths with maybe the odd candle, gardening, watching your favourite TV programme, turning the phone off or putting onto aeroplane mode for a break, (turn off the phone notifications), singing with a group to release any pent up feelings!
For more tried and tested tips subscribe to our 21 Days to Happiness package, which provides an extensive tool-kit that you can take away and work on to build a longer, lasting happiness and improve your overall mental well-being.
Want to understand why these activities work? Check out our Research page.
What are YOUR instant happy boosts? All suggestions are welcome!