There has been an estimated 30% increase of new year’s resolutions revolving around improving mental and emotional well-being. This number has been growing steadily since the onset of the global Covid-19 pandemic.
More people around the world are prioritizing their psychological health. While we all know that term, few are able to confidently name the key factors responsible for human happiness.
While some degree of happiness is predisposed by genetics and some by not-so-easily-changeable geographic and socioeconomic factors, research shows approximately 40% of our total happiness can, in fact, be changed. Here are five key factors in how you can impact your levels of happiness this year:
Having strong social connections. Research suggests having strong and meaningful social connections with friends, family, coworkers and neighbors significantly impacts our levels of happiness and life satisfaction. But don’t overdo it: If you tend to be an introvert, forcing social interactions can be draining and depleting. You may want to nurture fewer and deeper connections instead. If you tend to be an extravert, however, you may want to cultivate one or several groups of people, in addition to having two or three confidants. These new close connections don’t necessarily have to be very close. But all can be people with whom you get energy and feed your need for social contact. If you’re struggling to meet people, consider volunteering or a new sport or a hobby!
Increase engagement and flow. A large body of research suggests “flow” is a vital part of experiencing joy in life. We feel “flow” when we’re engaging in a joyful, meaningful or gratifying activity and when we stay fully present in the moment while doing it. Many athletes and artists are very familiar with the state of “flow” – that time when you become completely absorbed by what you’re doing and time appears to stay still. This year, you can learn how to meditate and be mindful (mindfulness means being in the “flow”), or get back to an old activity you used to enjoy or eventry something new, like coloring, painting, cooking or being in nature.
Pursuing meaningful goals. Pursuing goals that align with your values offers a lasting sense of happiness. Whether it’s volunteering, donating to a cause, self-improvement, mentoring or simply spreading joy and gratitude – think of a meaningful short-term or long-term goal for this year.
Self-acceptance and self-compassion. Individuals who accept their flaws along with their strengths and tend to have a compassionate and kind inner voice tend to be much happier, as opposed to their counterparts. This year, catch yourself when you speak harshly to yourself. A good question to ask is, “Would I speak to someone I love this way?” If the answer is no, then you deserve better, too.
Build resilience and coping skills. Being resilient and having the skills to handle difficult emotions, stress and life’s tough circumstances are keysin increasing your happiness. This is where a great health care routine (including limiting your alcohol consumption), excellent sleeping habits and regular movement of the body is highly important. Learning relaxation techniques, such as body-scanning, progressive muscle relaxation andbreathing exercises to help lower your stress levels can be greatly beneficial for managing anger, anxiety and frustration.
So, here’s to a happy and healthy new year, dear Charlestionians! May we greet it with grace, kindness and an ever-evolving ability for self and other compassion.
Dr. Viktoriya Magid, who earned her Ph.D. in clinical psychology from the State University of New York at Buffalo in 2008, is a neighborhood therapist with an office in Mount Pleasant. More info: viktoriyamagidphd.com
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