How to be happy again: 10 ways to (re)find joy in life
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what happiness is and how it can benefit your mental and physical health. Plus, how to be happy with 10 tips to help you find joy in your life every day.
Happiness is an integral part of our emotional and mental wellbeing, and often shifts in response to life's changes. It's not unusual for events, whether big or small, to temporarily cloud the joy we once felt easily.
The good news is that finding happiness again is possible. You just need a few practical steps to help you learn what brings personal joy and contentment in your current phase of life.
What it means to find happiness in your own life
Happiness is usually made up of a complex blend of emotions and experiences that bring a lasting sense of inner fulfillment and contentment, and this blend varies from person to person. While some people find joy in solitary activities like reading or gardening, others might find it in social interactions or physical activities.
As you grow and evolve, so do the things that bring you happiness. Embrace this dynamic nature as part of the journey, and remember that feeling happy doesn't mean you won't experience sadness, anger, or stress. Happiness involves learning how to balance these emotions and finding joy in the midst of life's ups and downs. This journey back to happiness isn't just about recapturing moments of laughter or pleasure—it's a deeper quest for a fulfilling state of being.
Finding happiness is a gradual process that requires patience, self-exploration, and an openness to change and growth. Start by writing down things that bring you joy, like favorite hobbies, cherished memories, beloved people, or peaceful places. Your happiness list can evolve with you over time, so be open to discovering new sources of happiness as life unfolds.
Happiness and health: 7 benefits of happiness on your wellbeing
Finding happiness can have a profound impact on your physical, mental, and emotional wellbeing.
Boosts heart health
Studies have shown that happy people tend to have lower heart rates and blood pressure, which are crucial for a healthy heart. So, by finding joy in life, you're also caring for your heart health.
Strengthens the immune system
Feeling happy can actually make you less susceptible to getting sick. Research suggests that positive emotions can boost your immune system, making your body better at fighting off illnesses.
Reduces pain and discomfort
Did you know that happiness can influence how much pain you feel? People who maintain a positive outlook often report lower levels of pain and discomfort. While happiness isn’t a cure for all pain, it can certainly play a role in how you perceive and handle it.
Lowers stress levels
When you're happy, your body produces less cortisol, the stress hormone. This means that maintaining a happy disposition can help you manage stress, contributing to a more relaxed and peaceful life.
Helps combat disease and disability
Happy people are more likely to engage in physical activity and choose healthier foods. These habits can reduce the risk of chronic diseases, leading to a healthier, more active life.
Enhances emotional resilience
Happiness can bring you a greater ability to bounce back from life's challenges. When you're happy, your positive outlook on life can help you navigate through tough times more easily.
Improves overall life satisfaction
Ultimately, happiness can lead to a deeper sense of satisfaction with life. It can help you appreciate the small joys and the big achievements, contributing to a more fulfilling existence.
How to make yourself happy again if you’ve been struggling: 10 ways to rediscover joy and contentment
Each of these steps can offer a starting point for rediscovering joy and contentment in your life. The path to happiness is personal and can involve a mix of different strategies, so be open to trying new approaches and be kind to yourself as you go.
Explore new hobbies and activities
Broaden your horizons by trying new things. This can add excitement to your life and help you discover new passions. Make a list of activities you've always wanted to try and take the first step towards trying one this week.
💙 Take some time to find out what activities bring you happiness and joy. We recommend beginning with the Discovering Happiness series by Shawn Achor, which dives into habits and activities that are destined to make you feel happier.
Prioritize a healthy diet
What you eat affects your mood. Focus on balanced, nutritious meals that fuel your body and mind. A simple first step could be including more fruits and vegetables in your diet and staying hydrated with water or herbal tea.
💙 Change your life by prioritizing what you eat and learn about the importance of a healthy diet in The 4 Pillars of Health series. Remember that food is used for both fuel and fun, and incorporating treats into a healthy lifestyle can ramp up those happiness levels, too.
Practice self-care
Taking care of yourself is crucial. This means getting enough rest, managing stress, and doing things that make you feel good. Set aside a few minutes each day for relaxation or a favorite activity.
💙 Discover the tools of self-care and create a nourishing practice of reflection and rest in the Radical Self-Care series.
Stay active
Exercise releases brain chemicals thought to boost your mood. Start with short, enjoyable physical activities that fit into your daily routine, like a daily walk or some stretching exercises. Bonus points for noticing how you feel after the workout and writing it down in a journal to motivate yourself in the future.
💙 Lace up your sneakers and head out for a 30-minute Mindful Run (or walk) with Mel Mah and tune into the world around you.
Build positive relationships
Positive interactions with friends and family can greatly enhance your happiness, so surround yourself with people who uplift you. Reach out to a friend or family member for a chat or a get-together this week.
💙 Practicing Empathy can have positive effects on your own happiness, as well as the happiness of those around you. Give it a try and witness how your connections can blossom.
Connect with nature
Spending time in nature can be calming and rejuvenating. Whether it's a walk in the park, gardening, or just sitting outside, try to spend some time outdoors every day.
💙 If you can’t get outside, you can mentally escape to a more tranquil place with a soundscape like High Sierra Lake or Forest Ambience.
Cultivate patience
Finding happiness is a journey. Be patient with yourself as you explore what brings you joy, and understand that happiness can ebb and flow. Acknowledge your feelings and know that it's okay to have ups and downs.
💙 Follow along in this guided meditation with Tamara Levitt on how to cultivate and practice Patience.
Reach out for social support
Speaking about your feelings and experiences can be therapeutic, so talk to friends or family members. Consider joining a local support group to boost your social circle.
Perform acts of kindness
Doing something nice for others can boost your own happiness. Try giving a compliment, volunteering, or helping a neighbor this week, and notice how it makes you feel.
💙 Learn how to perform Random Acts of Kindness, which are scientifically proven to increase happiness for both the giver and receiver.
Seek professional help when necessary
It's important to recognize when you need additional support and to seek it out. Whether it's talking to a healthcare professional, joining a support group, or simply confiding in a trusted friend, reaching out is a sign of strength, not weakness.
How to be happy again FAQs
How can I bring back my happiness?
To bring back happiness, focus on activities and people that bring you joy. Start by engaging in hobbies that you enjoy or exploring new interests. Surround yourself with supportive friends and family, and share your feelings with them. Incorporating regular exercise and a healthy diet into your routine can positively impact your mood. Finding happiness is a gradual process, so be patient and kind to yourself as you rediscover what makes you happy.
How do I feel OK again?
Feeling OK again involves acknowledging and accepting your emotions, and giving yourself time to process your feelings. There are other steps you can take to improve things, too.
Engage in activities that you find relaxing or enjoyable to help improve your mood.
Manage stress and anxiety with practices like meditation or deep breathing exercises.
Maintain a regular sleep schedule to support your mood.
How can I be happy and healed?
First and foremost, recognize that seeking happiness and a sense of healing doesn't mean fixing yourself. You’re not broken. The search for happiness is about growing and finding balance in your life.
Begin by acknowledging your strengths and the progress you've made in your journey.
Engage in activities that boost self-care and bring you joy.
Surround yourself with people who support and uplift you.
Keep a gratitude journal to help you focus on the positive aspects of your life.
Consider professional help like talking to a therapist if you need support in managing your wellbeing.
What do you do when you are not happy?
When you're not happy, it's crucial to recognize and accept your feelings. Take time to reflect on what might be causing your unhappiness. Engaging in activities that usually bring you joy, even if they don't seem appealing at the moment, can help lift your mood. Talking to friends, family, or a counselor can provide support and a different perspective.
Don’t forget to take care of your physical health, too, as it can significantly impact your mood. It's normal to have periods of unhappiness from time to time, but if these persist, consider seeking professional help.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
