A woman riding a Chopper bike
A brisk 10-minute walk can boost your mood and self-esteem while reducing anxiety and stress, according to a new report by the Mental Health Foundation.
Beat the blues and boost your happiness quota with these other simple tips and tricks.
1 Buy theatre tickets, not shoes
Psychologists at San Francisco State University, US, discovered experiences make us happier than objects because the excitement of buying something new fades faster than great memories.
So use your savings to snap up a holiday or theatre tickets, not a designer handbag – or visitwww.wherecanwego.com to find out what’s happening in your area.
2 Read Cider with Rosie
The book, which chronicles the childhood of author Laurie Lee, is one of a new list of “mood-boosting” books, which experts hope will help those with depression, anxiety and stress.
The 27-title reading list is advertised on leaflets distributed by GPs last month, as part of the Books on Prescription scheme, supported by the Department of Health.
3 Arrange a regular night out with your friends
The happiest 10% of people prioritise relationships with friends and family, researchers at the University of Illinois, US, say. Instead of going out for drinks or a meal, try something different such as mastering the art of bridge or poker. The website www.the-playing-card.comhas some useful tips on lots of card games to help you get started.
4 Add a 30-second sprint to the end of your walk or bike ride
This doubles your endorphins and increases levels of noradrenaline, boosting your mood for up to 90 minutes afterwards, say sports psychologists at the University of Essex.
5 Drink a cup of banana tea
Simply boil the skin in water for around 15 minutes, let it cool and then sip the water. After a two-year study, researchers from Taiwan found banana peel contains several ingredients that increase levels of serotonin, the happy hormone.
6 Switch off the box
Unhappy people watch 20% more television than self-described happy people, according to scientists from The University of Maryland, US. But reading was an activity linked to happier folk in the study.
7 Check your bank statement
Money can’t buy you happiness but, according to a survey by insurer Aviva, being in control of your finances most certainly makes you feel better.
The Feel-Good Insight study, produced with input from a leading psychologist at London’s City University, revealed that happiness, wellbeing and self-esteem are influenced by our sense of financial control and not by how much we deposit in the bank every month.
8 Buy flowers
A study at Rutgers University in New Jersey, US, showed people became less depressed, agitated and anxious after receiving flowers and also had a higher sense of enjoyment and satisfaction in their lives.
9 Take cod liver oil
Norwegian scientists have found that a spoonful a day can reduce the risk of depression by 30%. The study of 22,000 people over 40, published in the Journal of Affective Disorders, believe the omega-3 fatty acids it contains are responsible.
10 Do a good deed
Lending a hand, volunteering or doing something nice for free can increase your self-esteem and wellbeing, according to a study that was published in the Journal of Social Service Research.
11 Sing!
Listening to a choir lifts the spirits, but you’ll be happier still if you’re doing the singing, according to research from the University of Frankfurt in Germany.
12 Savour a square of quality dark chocolate
The feel-good sensations that chocolate gives you are created by a natural chemical in cocoa called phenylethylamine, which researchers believe can cause a feeling of mild euphoria, similar to the experience of being in love.
13 Pick up a pencil
Drawing and painting can have a positive effect on mental health, according to a recent study. Scientists found 88% of participants recorded an improvement in motivation levels after an art course, while 81% said they gained confidence through art.
14 Find out more about your family tree
Knowing who you are and where you come from plays a part in your happiness levels. In a study of students, those who had strong connections with their ethnic identity had a greater sense of wellbeing.
15 Make time to listen to your favourite tunes
According to studies, this has a positive effect on mood in 92% of people, says David Niven, author of The 100 Simple Secrets of Happy People (Capstone, £7.99).
16 Eat your way to being happy
Those who eat Mediterranean diets have a 30% reduced risk of depression, say Spanish scientists writing in the journal Archives of General Psychiatry.
Fish are high in happiness-boosting omega-3s while wholegrain bread, starchy veg, beans and pulses and wholegrain cereals, which are high in complex carbohydrates, increase the brain’s levels of serotonin, which plays a big role in how happy we feel.
17 Bombard your senses
Stop, concentrate and use your senses to focus on simple pleasures. The feel of a cool breeze on a hot day, the sound of raindrops on a window or the scent of freshly baked bread can bring happiness.
18 Fake a smile
A US study revealed that when students made frowning expressions by pushing their brows together, they felt angry – even when watching cartoons – but those who were induced to smile felt happier and found the shows funnier.
19 Be a blood donor
The National Blood Service says 96% of us rely on the other 4% to donate blood. If you’re healthy and aged 17-65, you might save a life this year. And what can feel better than that? For more details, contact Give Blood on 0300 123 2323 or visit www.blood.co.uk .
20 Race for life!
Studies show exercise is as beneficial as taking anti-depressants for mild depression as it releases feel-good chemicals such as dopamine. Get motivated by setting yourself a challenge, such as the Race for Life. Seeraceforlife.cancerresearchuk.org or trywww.runners web.co.uk for clubs.
Beat the blues and boost your happiness quota with these other simple tips and tricks.
1 Buy theatre tickets, not shoes
Psychologists at San Francisco State University, US, discovered experiences make us happier than objects because the excitement of buying something new fades faster than great memories.
So use your savings to snap up a holiday or theatre tickets, not a designer handbag – or visitwww.wherecanwego.com to find out what’s happening in your area.
2 Read Cider with Rosie
The book, which chronicles the childhood of author Laurie Lee, is one of a new list of “mood-boosting” books, which experts hope will help those with depression, anxiety and stress.
The 27-title reading list is advertised on leaflets distributed by GPs last month, as part of the Books on Prescription scheme, supported by the Department of Health.
3 Arrange a regular night out with your friends
The happiest 10% of people prioritise relationships with friends and family, researchers at the University of Illinois, US, say. Instead of going out for drinks or a meal, try something different such as mastering the art of bridge or poker. The website www.the-playing-card.comhas some useful tips on lots of card games to help you get started.
4 Add a 30-second sprint to the end of your walk or bike ride
This doubles your endorphins and increases levels of noradrenaline, boosting your mood for up to 90 minutes afterwards, say sports psychologists at the University of Essex.
5 Drink a cup of banana tea
Simply boil the skin in water for around 15 minutes, let it cool and then sip the water. After a two-year study, researchers from Taiwan found banana peel contains several ingredients that increase levels of serotonin, the happy hormone.
6 Switch off the box
Unhappy people watch 20% more television than self-described happy people, according to scientists from The University of Maryland, US. But reading was an activity linked to happier folk in the study.
7 Check your bank statement
Money can’t buy you happiness but, according to a survey by insurer Aviva, being in control of your finances most certainly makes you feel better.
The Feel-Good Insight study, produced with input from a leading psychologist at London’s City University, revealed that happiness, wellbeing and self-esteem are influenced by our sense of financial control and not by how much we deposit in the bank every month.
8 Buy flowers
A study at Rutgers University in New Jersey, US, showed people became less depressed, agitated and anxious after receiving flowers and also had a higher sense of enjoyment and satisfaction in their lives.
9 Take cod liver oil
Norwegian scientists have found that a spoonful a day can reduce the risk of depression by 30%. The study of 22,000 people over 40, published in the Journal of Affective Disorders, believe the omega-3 fatty acids it contains are responsible.
10 Do a good deed
Lending a hand, volunteering or doing something nice for free can increase your self-esteem and wellbeing, according to a study that was published in the Journal of Social Service Research.
11 Sing!
Listening to a choir lifts the spirits, but you’ll be happier still if you’re doing the singing, according to research from the University of Frankfurt in Germany.
12 Savour a square of quality dark chocolate
The feel-good sensations that chocolate gives you are created by a natural chemical in cocoa called phenylethylamine, which researchers believe can cause a feeling of mild euphoria, similar to the experience of being in love.
13 Pick up a pencil
Drawing and painting can have a positive effect on mental health, according to a recent study. Scientists found 88% of participants recorded an improvement in motivation levels after an art course, while 81% said they gained confidence through art.
14 Find out more about your family tree
Knowing who you are and where you come from plays a part in your happiness levels. In a study of students, those who had strong connections with their ethnic identity had a greater sense of wellbeing.
15 Make time to listen to your favourite tunes
According to studies, this has a positive effect on mood in 92% of people, says David Niven, author of The 100 Simple Secrets of Happy People (Capstone, £7.99).
16 Eat your way to being happy
Those who eat Mediterranean diets have a 30% reduced risk of depression, say Spanish scientists writing in the journal Archives of General Psychiatry.
Fish are high in happiness-boosting omega-3s while wholegrain bread, starchy veg, beans and pulses and wholegrain cereals, which are high in complex carbohydrates, increase the brain’s levels of serotonin, which plays a big role in how happy we feel.
17 Bombard your senses
Stop, concentrate and use your senses to focus on simple pleasures. The feel of a cool breeze on a hot day, the sound of raindrops on a window or the scent of freshly baked bread can bring happiness.
18 Fake a smile
A US study revealed that when students made frowning expressions by pushing their brows together, they felt angry – even when watching cartoons – but those who were induced to smile felt happier and found the shows funnier.
19 Be a blood donor
The National Blood Service says 96% of us rely on the other 4% to donate blood. If you’re healthy and aged 17-65, you might save a life this year. And what can feel better than that? For more details, contact Give Blood on 0300 123 2323 or visit www.blood.co.uk .
20 Race for life!
Studies show exercise is as beneficial as taking anti-depressants for mild depression as it releases feel-good chemicals such as dopamine. Get motivated by setting yourself a challenge, such as the Race for Life. Seeraceforlife.cancerresearchuk.org or trywww.runners web.co.uk for clubs.
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