5 cheap and easy things to do to be happier today on blue monday

Recommendations for sweeping lifestyle changes don’t do much good when you’re feeling terrible today and looking for instant relief.

You can start working towards these goals, but there are some quick fixes that can help you feel a little better now.

While the idea that Blue Monday is the most depressing day of the year has been debunked by experts as a myth, that doesn’t mean most of us can’t use a boost of happiness on a cold Monday in January – or any day , because this issue.

Move a little – even a short walk will do

We’ve all heard of a runner’s high and that exercise releases endorphins, making it a great anti-depressant.

But finding the motivation to go for a run or hit the gym when you’re down can be a difficult task. Fortunately, you don’t have to work that hard to reap the benefits.

Doing just 10 minutes of physical activity can make a difference, according to research published by scientists at the University of Michigan in the Journal of Happiness Studies in 2018.

The researchers also found that the type of physical activity did not matter, with stretching and balancing exercises proving to be just as effective as aerobics.

Intensity, too, is not a determining factor: people who run and walk both get the same happiness benefits from their movement.

Take a nap – just a little one

It’s not just kids who get weird when they’re tired.

Not getting enough sleep can increase your risk of depression, and it can also make it easier for bad memories to pop into your head while you’re awake.

Experts consistently recommend getting seven to nine hours a night, so if you failed last night and are feeling cranky, sad, or otherwise moody, there’s a good chance that neglecting your bedtime is at least partly to blame.

But you don’t have to wait until tonight to start again: forceful naps can help, but they shouldn’t be too long.

A 2017 study found that people who took short naps were happier than those who took long naps or didn’t nap at all.

UCLA Health recommends sticking to short naps of 20 to 30 minutes.

Go enjoy a green space

Will you hit those 10 minutes of movement? Better try it in a park with lots of grass and trees for an extra mood boost.

A 2017 study of 36 women found that visiting a green environment in a city was linked to lower blood pressure and lower heart rates. Several other studies have shown that green environments reduce stress, and green space in urban environments in particular is linked to happiness.

In fact, University of Wisconsin research suggests that green space may have a greater impact on happiness than money.

Practice gratitude

Keep your eye rolling for a moment on the cool factor—although taking the time to intentionally think about the things you’re grateful for might feel a little weird, there’s plenty of science to back it up.

A 2012 study found that people who wrote gratitude letters were happier and had more life satisfaction, while a 2003 experiment showed that people who kept a gratitude list showed “increased well-being.”

“The results suggest that a conscious focus on blessings can have emotional and interpersonal benefits,” the study authors wrote.

You can do this in several ways. The traditional way is to keep a gratitude journal and write down a few things you’re grateful for – which can include big things like health or love, or smaller things that make you feel good like that delicious cookie you just ate. .

Be generous

Whether it’s giving money to charity, volunteering or simply helping a neighbor, generosity has been linked to happiness within the brain.

“You don’t need to become a selfless martyr to feel happier. It will only be enough to be a little more generous,” said Professor Phillipe Tobler of the Department of Economics at the University of Zurich in Switzerland, whose study showed how the brain reacts to acts of generosity.

Giving just a few dollars to a cause you care about or performing a small act of kindness can make you feel a little better.

“At least in our study, the amount spent didn’t matter,” Tobler told Time. “It’s worth noting that even small things have a beneficial effect – like bringing coffee to office mates in the morning.”