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Wednesday, May 21, 2025

Feeling unhappy, want to be happier? Try 3 methods to make yourself feel happier

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In my long medical career, I have met many middle-aged and elderly friends like Aunt Li. Aunt Li, 65, a retired teacher, with her children working elsewhere, lives with her husband in a quiet community. Lately, she has been feeling depressed and lonely, with life seeming to lose its vibrancy. Initially, she thought it was just normal elderly emotions, but gradually, this feeling began to affect her daily life.

Every morning, Aunt Li finds herself unwilling to get out of bed, devoid of interest in her former hobbies like gardening and cooking. Until one day, she mentioned this to an old friend during a chat. Her friend suggested she try some mood improvement methods. Initially skeptical, Aunt Li decided to give these methods a chance. Since then, some simple yet effective changes started to appear…

Positive psychological adjustment: self-healing of the mind

In positive psychology, there are many methods to help improve emotions and mindset. Here are some simple and effective techniques that are easy to implement.

1. Mindfulness meditation: a breath of tranquility

Practice method: Sit quietly every day, close your eyes, focus on your breath. Concentrate all attention on the sensation of breathing, feel the air passing through the nostrils, filling the lungs, and then exhale slowly.

Scientific basis: Research shows that mindfulness meditation can effectively reduce anxiety and enhance emotional management skills.

2. Self-affirmation: reshaping internal dialogue

Practice method: Stand in front of a mirror every day, speak positive affirmations aloud, such as “I deserve happiness” or “I have the ability to overcome difficulties.”

Scientific basis: Self-affirmation changes internal dialogues, helping to build a more positive self-image, thus increasing self-esteem and confidence.

3. Diary writing: emotional release

Practice method: Spend a few minutes each day writing down your feelings and experiences, whether good or bad.

Scientific basis: Journaling can help people better understand and deal with their emotions, reducing psychological stress.

4. Gratitude practice: nourishment of the soul

Practice method: Regularly contemplate and record things you are grateful for, no matter how small.

Scientific basis: Gratitude can promote positive emotions and improve mental health.

Fountain of vitality: moderate exercise, happy every day

Exercise is not only key to maintaining physical health but also a source of mental joy. Moderate physical activity significantly increases endorphin levels in the brain, a natural “happy chemical,” which helps alleviate stress and improve mood.

Secret of exercise: Choosing the right form of exercise is crucial. For middle-aged and elderly individuals, walking, tai chi, yoga, or gentle water sports are ideal choices. These activities are not only joint-friendly but also effectively enhance cardiovascular function and muscle strength. It is recommended to engage in at least 150 minutes of moderate-intensity exercise per week, spread over multiple days.

Actual effects of exercise: Studies show that regular participation in physical activities leads to significant improvements in emotional regulation, stress management, and sleep quality. Exercise can serve as a natural anti-depressant, especially when outdoors, where the positive effects of fresh air and natural scenery on mental well-being are more pronounced.

The art of socializing: nurturing interests, expanding social circles

Maintaining positive social activities is crucial for mental health. Joining interest groups or participating in community activities not only brings enjoyment but also provides opportunities for social interaction, which is very beneficial for maintaining a good mental state.

Choice of interests: When selecting interest activities, it is important to find what truly ignites passion. This could be crafts, gardening, painting, or even photography. These activities not only provide spiritual satisfaction but also bring a sense of creative achievement.

Benefits of socializing: Social interactions significantly improve quality of life, especially for middle-aged individuals experiencing life changes (such as retirement or children leaving home). Regular interaction with others can reduce feelings of loneliness, enhancing self-esteem and confidence. Community activities, volunteer work, or club participation are excellent social avenues.

Case studies: Research shows that elderly individuals engaging in social activities perform better in cognitive functions and emotional health. Through social interaction, they can maintain a positive attitude towards life, promoting mental health.

When practicing these methods, the key lies in consistency and enjoyment of the process. Moderate exercise and positive social interactions not only enhance quality of life but also help cultivate an optimistic and positive attitude. These activities bring long-term and sustained benefits to both physical and mental health, making life more fulfilling and joyful.

Proofreading/Layout: Xiao Han Health

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