As Mental Health Awareness Week 2020 comes to a close, I have seen many Facebook posts this week about mental health and happiness and the all too common struggles many people experience. Even before Covid-19 hit our shores, a number of recent reports suggested that we are not as happy as we once were, or would like to be.
According to positive psychology expert Vanessa King, our brains have a natural tendency to notice and focus on the negative. In psychology there is a phrase “bad is stronger than good”. From an evolution point of view, our brains are hardwired to notice whats wrong, this kept us safe when, as a species, we were hunter-gatherers, but this human tendency to experience unpleasant emotions more readily and strongly than positive ones doesn’t help much in our lives today.
Of course there are somethings that affect our mental health that we simply can’t change, such as life events, bereavement, genetics or upbringing, but thanks to the neuroplasticity of our brains, happiness is an emotion that can be enhanced, and providing we have enough to eat and somewhere safe to live, a significant proportion of our happiness comes down to our thoughts and actions. A fundamental ingredient in human psychological wellbeing is a sense of control, by taking positive action, no matter how small, we can start to fuel and help sustain our happiness.
So how do we go about improving our mental health and happiness?
Vanessa King and the team at ‘Action For Happiness’ distilled thousands of research papers into ‘10 Keys to Happier Living’, these are the 10 things we can do that have most influence over how we feel. They are not so much a list to be worked through in an order, more of a menu. What works for each of us will be different, and we all need different things at different times.
And remember… happiness is not a destination, it is a way of life.
Giving - do things for others, it could be as simple as a smile, or giving someone a moment of your time.
Relating - together we are stronger, whether your introvert or extrovert, we all need to feel connected to people.
Exercising - look after your body, it’s the only one you’ve got. Being active isn’t just good for your physical health - it makes us happier too.
Awareness - live mindfully. Mindfulness and meditation is a growing trend for a reason, it can help with pain management, reduce blood pressure, anxiety and depression.
Trying out - keep learning new things. Our brains need exercise too, and the more we work it, the healthier it becomes, as well as reducing the capacity to allow negative thoughts fo fill our mind.
Direction - have goals for the future, they don’t have to be big, micro goals matter too. It is human nature to need a purpose in life, and by planning and working towards goals it helps us to feel good about the future, and can bring a sense of fulfilment.
Resilience - find ways to bounce back. Life is full of ups and downs, and we we can choose how we respond to these life events.
Emotions - look for what’s good, like joy, gratitude, contentment, inspiration and pride. This gives us an ‘upward spiral’, helping us to become more resilient to the negative.
Acceptance - be comfortable with who you are. No-one is perfect, everyone has strengths and weaknesses, and if you can identify your strengths and use them to your advantage, this will make you happier and healthier.
Meaning - be part of something bigger. This could be a job or an activity you are passionate about, having a deep connection with the natural world, our friends, family and community are also ways to be part of something bigger and beyond ourselves.
Having a sense of control over our own health - active coping - is very empowering. If something is out of your control, focus on the elements you can control, remember even the smallest of thoughts and actions can make a big difference. Don’t be too harsh on yourself, turn your inner critic into your a wise, kind coach. Do something to improve your health and happiness everyday.
"Happiness is not something ready made. It comes from your own actions".
- Dalai Lama