2023-06-20 13:22:00
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“What is happiness?” is a question that always gets subjective answers. Freud, for example, considered that this state of mind is “the result of meet accumulated needs that they have reached a high level of tension”, while, long before, Aristotle believed that it was entirely possible to achieve it by combining external goods, of the body and the soul.
For Cliff Arnall, psychologist and creator of the so-called Yellow Day, the happiest day of the year, happiness can be summed up in a formula that takes into account temperatures, socializing, contact with nature and vacations, among other things. And although Arnall was not entirely wrong, science has gone further and he has shown that emotions have their origin in stimuli that cause chemical reactions in our brain and therefore can be controlled despite external conditions.
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Dopamine is one of the hormones known as the “happiness cocktail”. It is related to motivation and the reward system. That is why it makes us competitive, defends ourselves against danger and helps us meet objectives.
Without falling into toxic positivity, there are certain daily habits and activities What can we do to secrete the hormones that make us feel happy – serotonin, endorphin, dopamine and oxytocin?–, or to, at least, appease the negative thoughts that appear in our minds. Here are 5 keys.
1. Name the emotions
A study published by the National Library of Medicine shows that the emotion labeling it interrupts the activity of the amygdala, the area of the brain that is activated when we feel. Therefore, psychologists recommend writing or talking about what happens to us. In addition, this habit can help us to relativize some problems, look at them with perspective and manage them better.
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He ‘journaling‘, which has become a trend in recent times, is a technique for recording thoughts, experiences, reflections and habits in a notebook, diary or computer.
An example: after the death of her daughter, the writer Isabel Allende wrote ‘Paula’ (1994), and in a later interview, she assured that working in that publication helped her cope with grief and saved her life. This shows that naming our emotions and putting what happens to us on paper has positive effects on the mind.
2. socialize
humans are social beings For nature. We cannot develop properly without a social environment that supports us. That is why dedicating a few hours a day, or even minutes, to socializing is one of the keys to going to sleep happier. And there are two theories that prove it.
A study in elephants shows us the importance of social bonds
A recent research published by Harvard analyzed in detail the lives of more than 700 young people -with different socio-affective contexts- from 1938 to the present and concluded that the common factor among those individuals who classified themselves as happy was the quality of your relationships. The experts found that people who are more connected with their friends and family live longer, achieve their life goals to a greater extent, and are physically healthier.
On the other hand, the sociologist Mark S. Granovetter developed a theory in the 1970s in which he stated that weak ties they stimulate our brain, make us more creative and more adaptable to changes. That is why, for example, have a little conversation with the doorman of our building or with the cashier of the supermarket that we go to every week can bring us happiness and well-being.
3. DO PHYSICAL EXERCISE
Sport has always been associated with a better life quality. And it is that the Latin appointment ‘A sound mind in a sound body’ It has already been corroborated by science today. A study by Oxford and Yale universities published in The Lancet It shows that exercising brings more happiness than money.
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Endurance sports, such as run, swim or rowThey are the ones that produce the most endorphins. This hormone is responsible for relieving the sensation of pain and nullifies negative emotions.
The researchers analyzed the effects of sport on 1.2 million people in the US between 2011 and 2015 and concluded that those who exercised had 43.2% fewer days of poor mental health in the past month than people who did not exercise. And the results were even better for those who did. in a group. However, they found that the excessive sport it could be counterproductive for mental health: those who practiced more sport than recommended felt as unhappy as those who did not do any type of physical activity.
4. Hug
Physical contact reduces the segregation of cortisol in our brain and this allows it to be released oxytocin and serotonin, the hormones of happiness. An article published in the magazine PLOS ONE reveals that receiving a hug is associated with negative mood attenuation that appears when we experience a personal conflict.
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Primates are also social animals. They live in herds, hug each other constantly and even mourn the death of their peers.
In addition, the professor of neuroscience and behavior at Liverpool John Moores University, Susannah Walker, explains in her theory that from babies we are predisposed to embrace to ensure our survival. What, as adults, conditions us to associate this manifestation of affection with a feeling of protection that helps us reduce stress and, in this way, be much happier.
5. Talk to yourself positively
In the same way that relationships with others are essential to develop a happy life, the bond with oneself it is too. Frequently, and more when we find ourselves in situations in which we do not meet our own expectations, we send ourselves negative messages: “I am a disaster”, “I am very clumsy” or “I am always wrong”, among others.
How we talk directly influences the narrative we create about ourselves and conditions our future behavior. This is how it proves the University of Michigan studyled by Ethan Kross, who demonstrates that when our internal dialogue is established in first person, we tend to pronounce negative sentences like those previously formulated. However, when we address ourselves in second person (“this mistake doesn’t represent you”, “you can overcome this” or “you’re doing great”) we distance ourselves from emotions and are more rational, and even more optimistic.
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