How to be happy: 12 everyday tips

Happiness does not purely exist in the mind. It is a state of being deeply linked with both our physical and psychological well-being.

Joshua Collins, Licensed Clinical Social Worker, SOBA, New Jersey explains that when we experience positive emotions, our bodies respond by lowering stress hormones, boosting immunity, and improving heart health. At the same time, feeling physically well helps us manage stress and builds emotional resilience.

"It’s all interconnected," he says. "Small, intentional steps can make a big difference."

How to be happy

Being happy isn't about ignoring negative emotions. The key to having a more positive mindset is to embrace both the negative and positive aspects of life.

Anindita Bhaumik, Clinical Social Worker, Clinical Trauma Professional, and Clinical Director of Boston Evening Therapy Associates says that you should accept negative experiences and emotions as a normal part of life.

"Understanding that they - like everything else - will come and go is the secret sauce of genuine happiness," she says. "The key to happiness is learning how to be happy in your life as well as with your life."

According to Bhaumik, there are real ways we can cultivate more happiness in our lives, even despite our circumstances.

1. Practice gratitude

Writing down what you're thankful for can help lift your spirits, even during difficult times.

Collins says: "Reflecting on what you're thankful for - whether through journalling or simply acknowledging the good in your day - can shift your perspective."

2. Move your body

Incorporating a healthy amount of exercise into your daily routine is one of the best things you can do for both your physical and mental health.

"Even something as simple as a 10-minute walk, releases feel-good chemicals like endorphins and serotonin," says Collins. "Movement helps reduce anxiety, improve mood, and give you a sense of accomplishment."

Bhaumik advises that just 20-30 minutes of movement a day can not only make a big difference in mental health conditions such as anxiety and depression, but it also helps our bodies and brain function better.

3. Prioritise restful sleep

Sleep is essential for keeping your emotions balanced and your energy steady. Today's world moves so fast, that it's easy to get caught up in the whirlwind without making time for rest.

Collins says that poor sleep can make it harder to manage stress. He recommends you aim for a consistent bedtime and create a calming routine to help you wind down beforehand.

4. Connect with people who uplift you

Being around people you care about and who make you feel good can boost your sense of belonging and provide emotional support.

"Strong relationships are a cornerstone of happiness," says Collins. Spending time with loved ones or engaging in meaningful conversations can help you combat loneliness."

Bhaumik agrees that connecting with others is a basic human need and a key component to a happier life.

She says: "Whether you’re someone who prefers one-on-one time together or loves a good party, connecting with others - and the world around you - in whatever way you enjoy can have a real positive impact."

5. Laugh often

Laughter - particularly when shared with others - can be a powerful tool for enhancing your emotional well-being.

Sprung says: "Laughter truly is medicine. Watch a funny show, share a joke, or reminisce about a hilarious memory. Laughter reduces stress and creates a sense of connection with those around you."

6. Try mindfulness or meditation

Practicing mindfulness techniques, such as breathing exercises and meditation, can help balance your emotions.

"Research shows mindfulness reduces overthinking and improves emotional resilience," says Collins. "Taking even five minutes to focus on the present can help you let go of stress and feel more grounded."

Bhaumik explains that being present in the moment affects our happiness in ways little else can.

"Constant distractions like endless phone scrolling lose a bit of their power," she says. "The key is to let go of agendas and to-do lists, and focus on the present moment."

7. Spend time in nature

Spending time in the great outdoors is a proven way to help reduce stress and blood pressure levels while improving your mood and mental wellbeing.

Kushnir says: "Exposure to green spaces and sunlight can reduce stress and increase feelings of contentment."

8. Nurture a healthy diet

Eating a balanced diet is key to maintaining good health. Fuelling your body with all the necessary nutrients keeps it functioning well and enhances your mood.

Kushnir suggests incorporating nutrient-rich foods that are high in omega-3s, as these can support your brain health and emotional stability.

9. Make time for play

Incorporating some playtime into your busy schedule can work wonders for your mood.

10. Lose yourself in a book

Immersing yourself in a good book can provide a source of escapism that encourages joy.

Bhaumik says that reading has physical health benefits such as lowering heart rate and easing tense muscles.

"It’s also just a source of joy for many people - whether you are learning something new, getting lost in a fictional world, or deeply connecting with characters," she says. "It all matters, and it all contributes to daily happiness."

11. Explore creativity

Engaging in creative activities can help you express your emotions, engage your mind and even ease the effects of anxiety.

Sprung says: "Whether it’s painting, journalling, gardening, or baking, creative outlets reduce stress and tap into your inner joy."

12. Try therapy

Seeking professional help from a licensed therapist could improve your mental well-being. Therapists can guide you in overcoming negative thought patterns, developing healthier coping mechanisms, and setting achievable goals for increased happiness.

Cognitive behavioural therapy (CBT) in particular can help you build a stronger foundation for lasting positive change.