I’m a psychologist – here are my four life tips that will make you happy

A psychologist shares her four tips to give you the best chance of happiness.

Staying active, prioritizing family and friends, practicing gratitude, and hugging a pet are keys to being happy.

At least that’s what Lowri Dowthwaite-Walsh, lecturer in psychological interventions at the University of Central Lancashire, says.

Writing for The Conversation, she claims that happier people tend to have better relationships and physical health.

She has “tried” a number of happiness and wellness “interventions” over the past few years to learn how to help herself and others. Now Mrs Dowthwaite-Walsh shared what she “learned along the way.”

move your body

Runners have long boasted about their post-run high, reporting feelings of euphoria and less anxiety.

And research has backed up their claims, confirming that regular exercise improves mood, reduces stress and lowers the risk of depression.

Ms Dowthwaite-Walsh said: “Sitting for long periods of time does not make my body or mind happy.

“I go briskly for at least an hour every day. I also like swimming, dancing and yoga.”

The NHS claims that just 10 minutes of brisk walking a day can build endurance, burn excess calories and make your heart healthier. A brisk walk is 3 miles per hour.

READ MORE: What makes a good life? The five secrets of happiness according to an 80-year Harvard study

And a 2016 study found that just a sweaty workout is enough to experience mood-boosting effects.

Researchers at New York University’s Center for Neural Science reviewed numerous studies examining how exercise affects mental health to reach this conclusion.

They found that the brain was activated in several areas after exercise, showing chemical releases of dopamine and serotonin.

Ms Dowthwaite-Walsh added that moderate and intense exercise that raises heart rate has more mood-boosting benefits.

prioritize connection

The state of your relationships with romantic partners, friends and family can really affect your mood.

And in The Conversation, Ms Dowthwaite-Walsh writes that the latest research on happiness proves it.

“Our social connections are important for overall well-being and life satisfaction,” she said.

“In fact, making time to talk, listen, share and have fun with friends and family is a habit I try to prioritize.”

In 2016, researchers at Nottingham Trent University found that the more connected people feel to a group and others, the happier they are with their lives.

Researchers focused on how connected people felt to certain groups and measured the impact this had on their happiness.

They looked at nearly 4,000 people and focused on how much they identify with their family and local community. In addition, participants added a group of their choice, such as a sports team or hobby group.

Findings have shown that identifying as part of a group of people can give people a greater sense of purpose and security, and provide support during difficult times.

But Ms Dowthwaite-Walsh said a 2019 study found that people interacted more with their friends and family when they were unhappy and less when they were happy.

She said: “This may be because we naturally seek comfort and support to help us feel happier and engage in other activities when our happiness is stable.”

Practice gratitude

It is often said that appreciating what you have can help you feel happier.

And Ms Dowthwaite-Walsh said it was helpful for her to think about what she was grateful for.

“Practicing daily gratitude, such as counting my blessings or listing things throughout the day that I’m grateful for, helps me think more positively and feel happier,” she said.

“You can do this in several ways, e.g. B. by keeping a daily gratitude journal, which you can write by hand or keep on your phone.”

Mrs. Dowthwaite-Walsh suggested using apps to encourage you and track your gratitude, or creating vision boards and positive affirmations.

And showing others you’re grateful by saying thank you can also have big benefits, according to a 2018 study by researchers at the University of California, Riverside.

They found that writing a thank you letter has such a big impact on mental well-being that it can even fight depression.

This is called “gratitude therapy”: Conscious thanks to, for example, parents, teachers or friends for their support.

Harvard Medical School has reiterated the claim that giving thanks can make you happier.

In 2021, it published a research report that concluded that “people acknowledge the good in their lives with gratitude.”

Spend time with pets

Pets bring great joy to many people.

And spending time with your pets has been shown to increase levels of serotonin and dopamine.

Dr. Jane Manno, a psychiatrist at the Cleveland Clinic, said that walking, petting, or even just sitting with dogs increases the level of happy hormones in the brain – which improves mood.

She said: “Just being physically close to animals releases a number of positive neurotransmitters in the brain.”

Mrs. Dowthwaite-Walsh shared this view, calling her pets “an essential part” of her family routine and appreciating them for helping her in her daily happiness.

Scientists from the University of Liverpool also found that both dogs and humans share a common pleasurable experience that increases their happiness.

They studied 12 dog-owning households, mostly in the UK, and found that owners were happy when their dogs were happy themselves.

Ms Dowthwaite-Walsh added that studies have shown that pets provide companionship and reduce incidences of depression and anxiety.

“The key ingredients for happiness, and what the research points to, are social connections and activities – of both the mind and the body,” she added.