Rewiring Your Brain to Be Happier – 6 Steps
By Lisa Franchi on October 24, 2013
Don’t
blame yourself for seeing the glass ‘half empty’ rather than ‘half
full’. A large body of research tells us that our brain is hardwired to
think negatively. Scientists call it the “negativity bias”. That’s why
we find it hard to forget negative events. For example, if you had
experienced being bitten by a dog when you were still a child, chances
are, you have developed fear of dogs from that day until the present.
Maybe you couldn’t recall how many ‘happy’ birthdays you had but you can
clearly remember your nth birthday when you cried all day because no one has remembered it or your family wasn’t there to celebrate with you.
Our
strong attachment to negative memories was a product of evolution. Back
in the days, our ancestors focused more on the negative at the expense
of the positive for one purpose – self-preservation. Here’s the thing –
if they keep an eye to the wonderful scenery rather than the predators
in the forest, they will become the prey. So they had to stay alert day
and night against potential threats.
But
in the present world, we need not focus too much on the negative as we
are not much vulnerable to physical danger all the time. Learning to be
optimistic is also important for a healthier and happier life. But how
do you train your brain to favour happiness? Here’s how:
Let the positive experiences linger.
No matter how small and ‘insignificant’ they may seem to you, the
positive moments you encounter each day, such as the warm water touching
your screen as you take a bath, the bitter-sweet smell of your morning
coffee, the sweet scent of your perfume, the beautiful roses you pass by
on your way to work, the smile from a stranger, and the pleasant remark
from your boss – all these can have a significant impact on changing
your perspective. Be mindful of the positive experiences you encounter.
Feel them, savour them, and let them linger. By lingering on them for
longer, you are effectively ‘wiring’ happiness on your brain.
Balance negative thoughts with positive ones.
Try to focus more on positive experiences that bring the greatest
impact on you. For example, if you are scared about the possibility of
getting cancer because you had a few relatives who had struggled with
the disease, look for things that give you a sense of security and
wellness, like joining a fitness programme or improving your eating
habits. If you tend to worry about work-related issues, ‘turn on’ the
happiness network in your brain by doing things that improve your skills
and give you more confidence.
Try something new.
When was the last time you travelled? Experiencing moments as fresh and
new allows them to stick to your brain for longer. Keeping a sense of
‘wonder’ can really improve your happiness levels and make your brain
less likely to cling to negative thoughts.
Pay more attention.
No matter how wonderful the sight is in front of you, you won’t get to
enjoy it completely if you don’t pay attention. There’s a great deal of
research suggesting that mindfulness, or the focused awareness on the
present moment, is perhaps the greatest tool in literally rewiring the
brain for happiness. For instance, researchers at the Massachusetts
General Hospital at Harvard Medical School found that participants who
went through an 8-week mindfulness programme showed measurable changes
in the grey matter, particularly in the hippocampus – the part of the
brain involved in the regulation of emotion, arousal, and
responsiveness. Mindfulness can be cultivated through meditation, yoga,
breathing exercises, and the like.
Be with happy people. In 2008, scientists from the Harvard Medical School and the University of California,
San Diego showed that happiness spreads through social networks, like
some sort of a virus. Meaning, the happiness a person feels can spread
to others, even to those he or she has never met. By increasing your
interaction with optimistic, happy individuals, you are teaching
yourself to be happier as well.
Show a little kindness.
Receiving a reward, support or help can certainly make you happy. But
did you know being the one who gives is more satisfying and fulfilling?
Our social norms suggest that accomplishments, money, and possessions
are the key to happiness. Whilst these things create a sudden increase
in our well-being, their effects are only temporary. In the study led by
Professor Michael Norton of Harvard Business School, participants who
spent money on others felt significantly happier than those who spent
money on themselves. One reason why practising compassion makes us happy
is that it broadens our perspective beyond ourselves. For years,
psychologists have known that anxiety and depression, which undermine
happiness, are common among highly self-focused individuals.
Furthermore, compassionate individuals are well-loved and admired by
others. This means they have stronger, larger social support which in
turn increases their happiness levels.
Just
because you are feeling down today doesn’t mean you are going to feel
that way forever. By lingering on small positive encounters, focusing on
positive experiences that bring the greatest personal impact, trying
something new, being mindful, interacting with optimistic individuals,
and showing a little kindness, you can rewire your brain to focus more
on happiness!
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