subject: The Secret To Happiness [print this page] It's well established that some people are genetically predisposed to depression and anxiety, while others seem to be more resilient to it. But while you can't change your genetic make-up, you can change the way you respond when stressful circumstances arise. There's truth to the saying that happiness is a choice.
Discard negative thoughts
Do your thoughts control you? Or do you control your thoughts? Everyone has times when they feel down or things are going wrong, but some people hang onto the negative thoughts much longer than is healthy. Challenge negative thoughts and replace them with more positive ones.
Identify what triggers stress in your life
Try to put things in perspective by questioning 'how bad is it really?
Learn relaxation strategies
If you are still struggling, consider consulting a therapist who specialises in coping strategies using cognitive behaviour therapy.
Practice "mindfulness"
This means that rather than dwelling on the past or worrying about the future, you focus fully on the moment you are in.
Concentrate on the experience at hand, even if it's something you usually do mindlessly or impatiently
Consciously shift your awareness to what you are doing
Let go of judgement and just experience the moment for what it is
Focus on your breathing.
Some psychologists offer counselling in mindfulness-based cognitive behaviour therapy, or acceptance and commitment therapy.
Swinburne University Professor Russ Harris explains the mindfulness technique in much more detail in his book The Happiness Trap.
Reduce stress
Meditation
Meditation has been linked with improved wellbeing as well as reduced stress and anxiety. There are many types of meditation, which aren't necessarily tied to a specific religion or set of beliefs. Look for a technique you're comfortable with and don't worry too much about doing it "the right way" or perfectly. You don't have to sit cross-legged on a hard floor in lotus position to reap the rewards of meditating. Yoga and Tai Chi are movement based practices that can also help reduce stress and improve sleep.
Make enjoyment a priority
Schedule time to participate in activities and hobbies you enjoy. If you used to love dancing or cycling or photography-but haven't done it in years, now's as good a time as any to start up again.
Simplify
If your schedule is overrun with commitments, see if there are one or two things you can cut, and don't be afraid to ask friends and family for practical support.
Breathe easy
Next time you're in a stressful situation try to focus on slowing down your breathing. This has a flow-on effect of slowing your body's stress response and helps you to focus on the task at hand.
Look after your body
Your mind will follow. Along with taking your mind off your problems, exercise releases endorphins that enhance your mood and make it easier to cope with stress. The minimum you should aim for is 30 minutes a day, most days of the week.
If it's been a while since you last did any exercise, start slowly and warm up properly to avoid injury or muscle soreness the next day. It's always a good idea to see your doctor before you start any fitness regime. This is especially important if you have heart or musculoskeletal problems.
Eating right will give you more energy and will help you feel better too.
Limit alcohol, caffeine and other stimulants
Fill up on a balanced diet with lots of fruit and veggies and unprocessed foods.
Get more sleep
Simple enough in theory, but sleep is often one of the first things busy people forgo, when it really should be the last. People need different amounts of sleep depending on their age and lifestyle, but 8 hours is still considered the ideal, while less than 6 on average per night can have serious consequences to your overall health and wellbeing.
