HAPPINESS IS...

Get Happy: 8 Hugs A Day

In his TED talk, Dr. Paul Zak, professor and neuroeconomist, gives us the ultimate prescription for happiness:  8 hugs a day.

We've all experienced the power of a hug. How it can turn a bad day around and make everything a little better. But now we know why. According to Dr. Zak's study, hugs release oxytocin, a neurotransmitter that acts like a hormone. Oxytocin is released in the body when we feel safe and connected, increasing compassion, empathy and trust. Since the effects last around 30 minutes, the goal is to cause our brain to regularly release oxytocin throughout the day.

So go home and hug your partner, pet, family or friends tonight. 8 times. Doctor's orders!

*** HUG ***

{Artwork by Blanca Gomez}

Get Happy: Spirituality

Friends, did you know that people who consider themselves spiritual, are happier overall? Using the definition of spirituality as an inner belief system that a person relies on for strength and comfort, it makes perfect sense.

A University of British Columbia study found that children are happier when they feel that their lives have meaning and value. Numerous other studies, many conducted by agnostics, have also demonstrated a close link between spirituality and happiness. A strong internal life purpose enhances our wellbeing.

The only answer to our [unhappiness] is a pleasure which comes not from the body but from a place deep within us.

- Philospher: Al-Ghazali

I am grateful my mother led me down a loving spiritual path while I was young. Encouraging me to question the world, think for myself, and believe what feels true to me. Does it make me a happier person? I think so. It's this connection to a higher power, something greater than myself, that allows me to feel confident and secure with my place on this earth.

What do you think? Do you consider yourself spiritual? If so, does it positively affect your mindset? If not, in what other ways do you fill that space? Leave your comments below - I'd love to know!


GET HAPPY is a series of scientifically proven tips and tricks to boost your mood.
Click here to read more!

{Pre-edited image by: Love Warriors}

Get Happy 20: Crystals & Gems

 

Gemstones are living creatures. They are active participants in nature. Protons, neutrons and electrons are flying around in an absolute bliss of balance and participation, upholding patterns of sacred geometry.

-Benjamin Dean

 

Everything on earth has a vibration, and crystals are no exception. Certain kinds resonate at extremely high frequencies and can raise the vibration of the energy around it, including our own. Some people collect gemstones and wear them as jewelry for this very reason. I carry around a moonstone to increase intuition and creativity!

Of course science is slow to support any alternative method of healing, but I discovered some pretty cool research that proves crystals and gemstones do have a positive effect on our happiness and emotional well-being. The double-blind study was conducted by world-renowned physician and pain-management expert, Dr. Norman Shealy, who gave one group of clinically depressed participants a genuine quartz crystal and another group a faux crystal made out of glass. They were asked to wear the "crystals" as pendants around their neck without taking anti-depressants. 3 months later, 70% of the people who received the quartz crystal showed no signs of depression. While only 28% of the group who received the glass remained depression-free.

So you might want to dig out that old velvet pouch you have hidden away in your drawer and start putting those pretty rocks to use! Got no stones? Start your collection with a crystal curio set!

{Gems via: Crystal Grids}

Get Happy 19: Show Your Joy

That's my sweet little niece. Or shall I say big niece? She just turned two! There's no way you can be around Ayana and not smile. Her zest and enthusiasm for life is wildly contagious. That's my favorite thing about children. How they innately express their joy. They know of no other way to be.

As we grow up, most of us develop a filter for our positive emotions. As teenagers, we learned to play it cool in fear of looking too eager or immature. But when we stifle our authentic joy, we're holding ourselves back from happiness, according to Fred B. Byrant, Ph.D., co-author of the book, Savoring. He found that:

We can increase our happiness just by showing it.

In several of his experiments, subjects who visibly expressed their reactions while watching a funny movie reported greater pleasure than people who were subdued.

So next time you're feeling good, get your whole body involved. Jump up and down when you hear your favorite song on the radio! Unleash a banshee call when you hear good news! Spot a rainbow? Get down on one knee and double fist pump!

As silly as it sounds, I can personally attest to this technique. Hal teases me all the time, but I'm a natural dramatic, what can I say?

Tell me friends, do you easily show your joy? In what ways?

Get Happy 18: By Trying To Be Happy

If you've ever wanted proof that thoughts create our reality, here ya go. The latest research by two U.S. academics prove that you can think yourself happy, by simply trying to be happy!

According to studies published in the The Journal of Positive Psychology, participants were instructed to focus on improving their happiness while listening to to happy music. Those who actively tried to feel happier, reported the highest level of positive moods.

Intention is everything!

Do you find this to be true in your own life? Tell me in the comments below about a time you've been able to create happiness with your thoughts. What was the outcome?

Get Happy 17: Contagious Positive Emotions

Happiness is officially contagious! A Harvard study followed 5,000 people over the course of 20 years, and found that positive emotions spread up to three degrees removed from the original source. Which means, we transfer our happiness to people we interact with directly and to people we haven't even met. Like a chain reaction. When we feel good, you can bet a friend of a friend of a friend will feel good too. And the effects last up to a year. I absolutely love this concept, don't you?

So let's try an experiment....

1. Right now, make a conscious effort to spread your positive emotions to others.
2. Get happy. Do whatever necessary to raise your vibration and elevate your mood.
3. As you interact with people, visualize yourself transmitting a contagious "happy virus" to them.
4. Notice the positive effect you're having on others. And yourself.
5. Revel in the fact that your positive emotions will spread to people you don't even know and touch more lives than you ever thought possible.

Who's in? :)

{Original image by John Van Noate}

Get Happy 16: The Color Yellow

We all know that yellow = happy. Blue = sad. Red = angry. Green = envy. But who decided this? Crazy enough, color associations were not researched until recently. A study at the University Hospital South Manchester asked focus groups consisting of healthy, anxious and depressed adults to select the color that matched their mood. Out of a 38 hues, most healthy people chose a shade of yellow.

And apparently saturation matters. "A light blue is not associated with a poor mood, but a dark blue is. The shade of color is more important than the color itself." They're planning to use this knowledge to work with children and other patients who have trouble communicating verbally. They're saying it might be a better way of learning a patient's emotions instead of asking questions.

Now that I'm getting back into painting, I do find that I'm drawn to certain colors more than others, depending on my mood. So if you ever see a dark grey piece of work come out of me... stay far away!

What color do you associate with happiness? What color are you feeling today?

Get Happy 15: Fresh Flowers

Happy Love Day! I'm over on Dreams In HD today with my latest Get Happy installment, talking about how fresh flowers make us happier human beings. I believe it. Hop on over to Molly's inspiring blog to read more.

Will you be celebrating big tonight or laying low? We usually hide out at home while Hal cooks me something heart-shaped. But with Valentine's Day landing on a Friday this year, we might actually paint the town red. Or pink! They're playing Pretty In Pink at our local indie theater where you snuggle up in cozy booths and watch the movie as they serve you dinner & drinks. 

Have a mushy gushy sappy cheesy over-indulgent evening, my sweets! Why not.

Get Happy 14: Simple Loving Gestures

Did you know that a humble cup of tea is the secret to a long-lasting relationship? According to Britain's Enduring Love study at Open University, simple loving gestures, such as making your partner a cup of tea, ranked among the most powerful bonds holding couples together, contributing to their overall happiness.

There is something about a cup of tea that seems to speak a thousand words. Women even ranked tea ahead of having their opinions valued and sexual intimacy. If it's not a cup of tea, then it's something equally simple, like praise or saying thanks.

I love when Hal brings me a cup of tea, makes me a plate of pasta, or tells me I'm beautiful after a cry. I hope he feels the same when I pour him a glass of milk for his cookies, feed him nightly vitamins, or tell him how cute he looks in sweatpants. Maybe we're doing something right!?

Dr. Jacqui Gabb, who led the study, is pleased with their results. "It's reassuring to know... that it's the small gestures of appreciation and affection, rather than the big romantic displays, that really make the difference."

What little things do you love in a relationship?

P.S. Another high ranking secret to a long lasting relationship... dancing together privately in the living room!

GET HAPPY 13: Indoor & Outdoor Temperatures

Happiness is maximized at 57.02 degrees Fahrenheit, 13.9 degrees Celsius. Crazy, right? That's pretty chilly. This is according to the American Meteorological Society who published a study on the psychological influence of weather.

Indoor temperatures, on the other hand, need to be much warmer. Research at Yale University found that heat, such as a long hot shower or bath, helps ward off feelings of loneliness and increase levels of contentment. We substitute social warmth with physical warmth and our brain sees little difference between the two.

I'm pretty partial to 75 degrees indoors and out. As long as my hands and feet are on the same page as the rest of my body. What do you think? At what temperatures do you feel most happy? 


{Pre-edited image by Hannah Lemholt}

GET HAPPY 12: Urban Float Sensory Deprivation Tanks

Over the weekend, we had our first sensory deprivation tank adventure. Which seems like a strange thing to do on our anniversary, but it was quite an enjoyable experience. Hal has been wanting to try it for some time.

Seattle has a place in Fremont called Urban Float. You climb into a personal space-aged pod filled with water and a crazy amount (850 pounds) of epsom salts. This enables your body to easily float, as it would in the Dead Sea. The water is the exact same temperature as your skin, so after a few minutes, you lose awareness of where your body ends and where the water begins. The outside world disappears as you float in total darkness.

So why on earth would people do this? Think of it as a shortcut to achieving meditative states which would normally take years of practice to produce. When your body is not fighting gravity, it gets to rest and heal while your brain pumps out dopamine and endorphins. Over 30 years of scientific research has shown floatation therapy to improve the overall function of the brain and central nervous system while increasing anxiety-reducing and immune-boosting alpha brainwaves.

I'll have to admit, I was a bit nervous before our 1-hour session. What if I get claustrophobic? (I did for a few seconds). But once I let my body fully relax, my mind did too. I even fell asleep for a moment or two. The feeling of being weightless allowed me to enter a deep meditative state. And like anything, you get better with practice. Unless you specify otherwise, colored lights and gentle music play the first 10 minutes, shut off for 45 minutes, then reappear in the last 5 to bring you back to earth. For me, the music helped me fidget less and control my thoughts. If I float again, which I'm hoping to, I'd keep the music going the entire hour.

Do you have sensory deprivation tanks where you live? Would you ever try it out?


{Pre-edited image via Home Dsgn}

Get Happy 11: Having A Sibling

I posted this photo of me and my brother on Instagram during Siblings Day a few months back. Nerding out on top of the kite hill at Gasworks Park, wearing matching black socks and shorty shorts.

We're two years apart. And although we had our normal share of bouts growing up, for the most part we were buddies, partners in bed jumping crime, couch cushion fort architects, and kids show radio hosts. We looked out for each other. Or mostly, he looked out for me.

One of my favorite stories our mom tells, is about my first week of kindergarten. She asked my brother, a 2nd grader at the time, to play with me at recess so I wouldn't be alone. Except she only meant the first few days. Many months later, he asked our mom if he could join his own friends at recess. She was shocked that all that time, he was still watching after me. Now that's brotherly love.

The reason I'm bringing up our relationship for this week's Get Happy post, is because I read a fascinating statistic about the correlation between siblings and happiness. Harvard conducted one of the longest and most comprehensive studies of human development, the 75 year old Grant Study, which recently reached some interesting conclusions. One of which is this: 93% of the sample group, who were happily thriving at age 65, had a close relationship with a sibling.

That's a pretty strong majority. I personally love having a brother, especially now that we're older. And I agree that having him in my life heightens my level of happiness. But I know plenty of proud only-children who wouldn't have changed a thing. And unfortunately, having a sibling is not something you can control.

What do you think? Do you have a brother or sister who you feel contributes to your happiness?

Get Happy 10: Self Compassion

For today's Get Happy post, let's talk about love and compassion. The kind we give to ourselves. Psychological research now proves that people who accept their imperfections and give themselves a break, tend to be happier and more optimistic.

In this study, Dr. Kristin Neff discovered that “the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent. They believe self-criticism is what keeps them in line...because our culture says being hard on yourself is the way to be.”

If you could use some help in the self love department, there are a few tools to re-train your state of mind. Meditation is one of the best ways combat negative self-talk. Or take "compassion breaks" throughout the day, repeating affirmations like, “I’m going to be kind to myself in this moment.” And here are 50 more ways to give yourself a break.

I like to think I have a great deal of self compassion. I always treat myself to indulgences for task completion or a job well done. Maybe too much! I'm not afraid to say no to others when I need "me" time. But now and again, I catch my inner voice drilling into my self worth. Personally, I think the trick is to be conscious of it. Without judging yourself, gently turn the insult into praise. 

How kind are you to yourself?


{Pre-edited image by Thayer Allyson Gowdy}

Get Happy 09: Choosing To Choose Less

Any other Radio Lab fans out there? I listened to the episode, Choice, the other day and it got me thinking. They talked about how our generation's college seniors are faced with choice angst. They can't face a world in which everything is available. They're afraid to make a life decision, because walking through one door means other doors slam shut. And I, for one, completely identify.

The podcast referenced psychologist, Barry Schwartz, author of The Paradox of Choice, Why More Is Less, who argues that our happiness is affected by the amount of choices in front of us. When participants of a university study were faced with a smaller rather than larger array of chocolates, they were actually more satisfied with their tasting.

Too many choices can cause anxiety about missed opportunities and we blame ourselves if our decisions don't turn out as expected. Schwartz recommends we limit our choices and learn how to accept options that are good enough.

Interesting, right? But then again, sometimes, the wrong choices lead us to the right places. What do you think? I'd love to know your thoughts.


{Pre-edited image via Scout}

GET HAPPY 08: Finding Flow

I'm sure you've all felt it. FLOW. It's the "state of effortless concentration and enjoyment," according to Mihaly Csikszentmihalyi, the leading expert on positive psychology. It happens when you "forget yourself and act effortlessly with a heightened sense of awareness of the here and now."

Think of the last time you fully immersed yourself in a project or activity where you lost track of time. That's flow. It's usually voluntary, challenging, with clear goals toward success. And to me, it's one of the greatest feelings in the world.

I most often find flow when I'm doing something creative, like recording music, practicing the ukulele or writing my blog. I feel such an exhilarating sense of accomplishment. Like I'm pursuing my life's purpose.

Someone else may find flow in outdoor physical activities such as surfing or snowboarding, while others find it in social settings, playing with children, or having deep, intellectual conversations.

This article suggests that flow is the secret to ultimate happiness. People who experience large amounts of flow in their lives develop other positive traits such as high concentration, greater health and increased self-esteem. Makes sense, right?

So tell me friends, I'd love to know.  Where do YOU find flow?


{Pre-edited images via: 1. It's A Beautiful; 2. Habitual Bliss}

Get Happy: 07: Bliss Triggers

So what's a bliss trigger? It's a completely made up term by yours truly. But before you roll your eyes, hear me out. According to my imagination, a bliss trigger is a powerful little life tool I personally use to lift my spirits and fill me with hope. Here's how it works...

Find a rare occurrence. Something that doesn't happen on a daily basis, like spotting a penny on the ground. Let that penny trigger a feeling of joy, gratitude and bliss. This could be done in a variety of ways, not just with pennies. Maybe a plane passing by overhead. Or a cat crossing your path. A certain song playing on the radio. Or a whiff of a specific perfume.

As an example of one of my own triggers, there's a part-time cashier at our local Walgreens that looks, talks, and acts exactly like the nervous Target Lady on Saturday Night Live. I kid you not. It's as if Kristen Wiig based her character off of this woman in my neighborhood. It's rare that I see her, but whenever I do, I giggle inside.

Use these triggers, no matter how silly, to remind yourself to stop what you're doing, be present and smell the flowers. Drink in the moment to celebrate all that you are and all that you have. And don't limit yourself to just one trigger. Have many! Soon, you'll start to notice them popping up exactly when you need them the most. They become symbolic. Almost as if the universe is telling you that everything will be okay, or that you're on the right path.

Do you have any bliss triggers in your life?


{Pre-edited image by Oh Hello Friend}

Get Happy 06: Probiotics?

Not too long ago, Hal and I listened to a fascinating episode of Radio Lab, called Gut Feelings. It's well-known that the bacteria living inside our gut regulates digestion and strengthens our immune system. But UCLA researchers have recently discovered that the good bacteria, known as probiotics, may also soothe our mind.

Probiotics "affects the brain region that controls the central processing of emotion and sensation. The bugs reduce the brain's response, which suggests that probiotics may play a powerful role in modulating pain sensitivity, stress responsiveness, mood and anxiety." Crazy, right?

Yogurt is the most common natural source of probiotics, but since Hal is lactose-intolerant, I picked up a box of vegetarian Culturelle. We've been swallowing one capsule daily, but it can take a few months before you start to notice any effects.

So I'm curious. Have any of you taken probiotics long-term? Are you feeling any happier? I'd love to know!


{Pre-edited image by Nicole of Three Square Chef}

Get Happy 05: A Pocket Full of Seeds

I came across a story on Tiny Buddha, about a woman traveler who carried a bag of wildflower seeds in her pocket to scatter wherever she walked.

“It’s a lifetime habit of mine,” she explained. “I’ll probably never come here again, but by spreading the flower seeds I leave something beautiful behind that people who come here can enjoy. It doesn’t matter that they don’t know me personally. All that matters is that by doing this, I’ll make someone happy.”

I love this gesture, don't you? As I discovered during my random acts of kindness experiment, bringing other people joy, even anonymously, is a major contributor to our own happiness. It's the same sort of concept behind street art. Remember the beach sculptures, hidden geodes, and pothole gardens?

What do you think? Would you ever leave a trail of wildflowers behind you?


{Images via: 1. Mez10000; 2. Outside Pride; 3. and 4. High Country Gardens; 5. Spaulding Plant & Bulb}

Get Happy 04: Random Acts of Kindness

Over the weekend, I did a little experiment. I bought a beautiful $5 spring bouquet from Pike Place Market, with the intention of giving the flowers away to strangers.

Did you know that random acts of kindness will raise your self-esteem and make you a happier person? According to a research out of York University, compassionate activities increase the level of meaning in one’s life. And doing small things for others may help us be more kind to ourselves.

My mom was my partner in crime. It was raining, so we found an underground parking garage and placed a single stem and hand-written uplifting note on the windshield of selected cars.

Did it make me happy? Absolutely. I found myself giggling like a school girl. Trying not to get caught. Making sure no one was inside the vehicles. Hoping alarms wouldn't go off. And watching my mom do the same. But most of all, I enjoyed imagining everyone's eventual reactions.

Have you practiced random acts of kindness? Anything like this? How did it make you feel?

P.S. This gal did 38 good deeds on her 38th birthday!

Get Happy 03: Tell Your Story

Did you know that telling someone about your troubles leads to greater happiness? I always thought woe-is-me talk led to negativity. I couldn't have been further from the truth.

According to a controlled lab experiment at Winston-Salem State University, our memory has a "natural bias to keep tabs on the good stuff and gradually lose the emotional intensity of a bad event". In other words, telling your story makes the memory fade faster than if the event was never recounted.

This is difficult for me, because I don't like to sound like I'm complaining all the time. Do you tell your stories to others, or do you keep all negative thoughts to yourself?


{Pre-edited images via Good Night Day by Gordon Parks}

Get Happy 02: Guided Meditations

Inspired by my smile post from last week, I've decided to create a new little series here on the blog, called Get Happy. I hope to share tips and tricks to boost your mood, create a positive thoughts and raise your vibration. I'm a firm believer that happiness is a choice. And sometimes we all need a reminder now and then.

If you remember, one of my goals for 2013 was to get into a regular habit of meditation. It's a well-known fact that taking as little as 5-10 minutes a day to be still in mind and body, lowers stress, blood pressure and anxiety. If you're spiritual, there's the added benefit of connecting with your higher self. But let's face it. It's not easy. My mind always wanders, I start thinking about my problems, and by the time my 10 minutes are up, I'm in a counter-productive negative state of frustration. Does this ever happen to you?

One possible solution is guided meditation. Have you heard of Calm.com? It's a relaxing online audio-visual experience. You can scroll through different nature scenes and choose between a 2, 10 or 20-minute session. Like yoga, when you're actively listening to someone else telling you what to do, it's easier to keep your mind on task. The visuals are so lovely, you don't even need to close your eyes. And they have a free app for on-the-go bliss.

I'd love to hear your thoughts. Do you meditate? If so, do you find that you're a happier person because of it?


{Images via Calm.com}

Get Happy 01: Forcing A Smile

Sometimes when my friends and I are feeling saucy, we'll pose for photos with fake smiles. You know, the forced half-smiles that little kids do? These photos always make us laugh. And here's maybe why...

The results of this fascinating study, to be published in the journal Psychological Science, says that if you force yourself to smile, you're lowering your heart rate and reducing stress. An upturned facial expression lowers the level of cortisol, a stress-related hormone. The smile doesn't even need to be genuine.

This is pretty wild, because traditionally, we've been made to believe that feeling good makes us smile. When in fact, smiling makes us feel good.

So let's put these findings to use, shall we? Go put on a happy face!


{Pre-edited image via Vanity Project}