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be happy
The
Happy Heads
ev
www.the-happy-hut.com
How to be
Contents
Happy
Contents
Introduction
Get Physical
Relationships
The Future
The Present
Conclusion
The
Happy Heads
everyon
The
www.the-happy-hut.com
W
elcome to How to be
Happy. Happiness is
what we all strive for but
Introduction
it can often be elusive. No-one
is happy all the time but there is
no doubt that we can certainly
improve our levels of happiness.
1. Do plenty of exercise
Exercise is particularly
important for improving your
levels of happiness because
it creates endorphins which
give your brain a natural high
and make you feel good.
2. Do lots of walking.
Walking is very good for you,
especially brisk walking. And
it is a low-impact exercise
so you shouldn’t damage
yourself in any way. Try
leaving your car or public
transport short of your
destination and walking the
rest of the way. You could
get a pedometer to measure
how far you are walking.
3. Do some sport,
a) Try a new sport, pick something you think
you will enjoy as you’re more likely to stick
at doing it. And as well as the exercise, you’ll
learn new skills and meet new people. You
could either do the sport with a friend or join
a club or drop-in class at the local sports
centre.
4. Join a gym
But only if you think you’ll stick at it. Many
people join them (particularly in the New
Year) and despite being tied into a contract
rarely or never go, wasting their money. To
maximise your chances of sticking at it, pick a
gym near your work or home.
Check out the gym in advance, and see if
you are allowed to try it out for a day or two
before committing to a long-term contract that
can be hard to get out of.
5. Do exercises at home
As a cheap alternative to the gym, you could
do exercises such as press-ups and sit-ups
at home. Or you could buy some weights to
work out.
6. Go running.
A cheap and excellent exercise, but be
careful as it can be damaging on the body
especially to the knees. If you’d like more
4 detailed information you could get a book on
running.
7. Try Yoga or
7
Pilates.
As well as both
providing a great
low-impact work
out, other benefits
are increased
strength, flexibility,
and improved
circulation.
The breathing
and relaxation
exercises should
also be beneficial.
Pilates tends to
concentrate more
on the body and
strengthening it,
while Yoga is also
concerned with
the mind, and
aims to achieve
a spiritual insight
and tranquillity.
The best way to
learn is at a class,
but you can also
get books to learn
them both from.
Click for a Yoga
book or Pilates
book.
8. Get enough sleep
8 If you’re tired, everything seems
worse and you’re more likely to
feel unhappy. Most people need
at least seven or eight hours
a night. It's important to go to
bed at a regular time and get
up at a regular time. If you have
problems sleeping, then things
to try are:
vii)
Stop smoking. As nicotine is a stimulant, iii) Visualization. Picture yourself in a iv) simply try doing it yourself
it disrupts sleep. And because it’s a peaceful, restful place, and concentrate on If you’d like to try it yourself then a very
drug, withdrawal symptoms as the night how relaxed this place is making you feel. simple form of CBT is the following:
progresses will hamper sleep. As you are trying to get to sleep, repeat
c) Try natural remedies to yourself over and over again in your
viii) Do more exercise. Along with the other Good ones to try are camomile, lemon brain “the the the” at irregular intervals.
benefits, explained above, exercise will balm, valerian root, passionflower, lavender, While you are doing this, the brain won’t
also help you to sleep better. kava kava and St. John’s Wort. have chance to think about the things that
are stopping you sleep.
xi) Try taking a warm bath before bed. d) Try CBT
Cognitive Behaviour Therapy attempts e) See the doctor
b) Reduce stress and anxiety to reprogramme the brain to block out If none of the above work, then you
This is one of the key reasons for poor thoughts that are stopping sleep. Studies may want to see your doctor. He could
sleep. Things to try are: have shown that this is a more effective recommend that you go to a sleep
i) Deep breathing exercises way of stopping chronic insomnia than clinic or he may put you on prescription
prescriptive medicine. You can either sleeping tablets. These can be effective
ii) Muscle relaxation. Starting at your feet but the side affects can be severe and
and working up to your head, tense up i) find a therapist who practices CBT you should research these side affects
each of your muscles and then relax them. ii) go on a course. and weigh up the pros and cons of taking
iii) get a book on it the tablets.
11
9. Take a nap during the day
If you are able to do this, you’ll feel much
better afterwards and it’ll re-invigorate you for
the rest of the day, much more than stimulants
like coffee can. About 15-30 mins is best.
There is some evidence that people who take
a short nap during the day lower the risk of
heart disease.
it sounds, a glass of fruit juice (the Saturated fat is found in many foods, choose meat that is lean and cut off any fat.
100% juice type) can count as one such as cakes, biscuits, cream, butter,
portion, and vegetables cooked into pies and cheese. Too much saturated fat d) Cut down on sugar.
dishes also count. Attempt to swap can increase the amount of cholesterol Sugary foods and drinks, including alcoholic
a mid-morning sugary snack for in the blood, which increases your risk of drinks can cause a multitude of health
some fruit. developing heart disease. So try to cut problems. Cut down on things that contain
down on saturated fat, and choose foods added rather than natural sugars, such as
c) Cut down on saturated fat that contain unsaturated fats, such as sugary fizzy drinks, alcoholic drinks, cakes,
There are two main types of vegetable oils, oily fish and avocados. biscuits and pastries, which contain added
fat, saturated and unsaturated. Use reduced fat spread instead of butter, sugars, Food labels can help: use them to
and vegetable oil instead of lard. And check how much sugar foods contain. More
than 15g of sugar per 100g means
that the food is high in sugar.
a) Count your blessings/smell the roses. At the end of every day, instead of
focusing on the bad things that have happened, think of all the good things and
the happiness they gave you. And think of all the people who are in a much
worse situation than you are.
c) Stop negative thoughts in their tracks. As you start feeling the negative
thoughts coming, make a conscious effort to stop them forming completely, try
and think of something else.
d) Keep busy. If you are sitting around thinking too much, it will allow negative
thoughts to come to the fore. So try to stay busy.
e) Think of others rather than yourself. When you do things, even the smallest
things, for other people you will feel good about yourself.
f) Exercise. As discussed previously, this will always help you feel more positive.
g) Relax. Have relaxation time and do whatever you feel like, and enjoy.
h) Have good relationships. Spend time with people who you care about and
who care about you. We will discuss this further in the next chapter.
i) Talk to people. Anytime you feel your problems hard to cope with, talk to a
friend or someone with a sympathetic ear. Even if they cannot do anything
to help you out, just the fact that you have someone on your side is uplifting
enough.
14. Improve your self-image
Bad self image can lead to you
sabotaging good things, subconsciously
thinking you don’t deserve a good
relationship or job and thereby
managing to wreck your chances. A 16
bad self-image can be caused by bad
early experiences, and unless changed
this belief will be reinforced further
throughout life.It is important to have a
healthy respect and self-love for yourself
to respect your wishes as well as those
around you, and to feel comfortable in
your own skin and with what you do.
Here’s some things to try if you have
problems with self-image:
14
a) Make a list of the things you like
about yourself.
15. Change negative patterns confident in your work but not in your
b) Stop your inner negative self-talk and These are the patterns you have settled love life.
instead introduce positive supportive into that might not be good for you.
self-talk. c) The third stage is to replace the
a) The first stage is to recognise whether bad patterns with good ones. This is
c) Don’t compare yourself to others. you have a problem with this. If you feel the most difficult part and you’ll find it
Accept who you are. that you have a problem, then it’s time to hard to block out a negative thought.
take action. If you change your thought So instead of trying to do this what you
d) Try to change the things you don’t patterns, you can change the way you should try doing is replace the negative
like about yourself. If you think you are see things. thought with a positive thought. So if the
too fat then lose weight, if you don’t like thought comes into your head “I’m so
the way you dress, then change that. b) The second stage is to be aware of stupid” don’t think “I’m not stupid”, that
when you are using destructive thinking won’t work. Instead redirect the thought
e) Don’t hang out with people who put patterns. Sometimes you will have in your head to “I’m pretty clever really”.
you down, avoid those who point out negative patterns in some areas of life After doing this over a period of time the
your flaws. but not others: for example you might be old patterns should die out slowly.
16
27 Make affirmations
This is basically repeating
positive things to yourself, such
as “I am great at my job” or “I am
an attractive and lovely person”.
For an affirmation to be effective,
it needs to be in the present
tense, positive, personal and
specific. It’s amazing how it really
can work, but you’ll probably
need to keep on doing it for the
effect to last.
28 Do Visualization
This is picturing yourself
in the situation where
you want to be, either
in a job you want to
be in, or the type of
relationship you’d like
to be in. Just picturing it
will make it more likely
to come true.
29 Go to the doctor
If you are very
depressed and feel
that you are not able
to do anything to
improve the situation,
then consider going to
the doctor. They may
well recommend anti-
depressants. These
may cause side effects
which it would be best
to look into.
30 See a counsellor or
therapist
In addition, or
alternatively, you could
go to a counsellor
or a therapist. There
are many different
types of therapy and
it is important to find
the right therapist or
counsellor for you.
Relationships
36
the office and many
regret it later.
38. How to survive a
break-up
If you’ve had a break up
try to:
47. Stand up to
people
If you stand up to
people who are not
treating you well and
show you can’t be
pushed around, then
people will usually
respect that and
behave better towards
you.
48. Do something
for someone else to
help them
If you help someone
out, then both you
and they will feel
better.
48
The Future
It’s very important for your
happiness to think about
the future and any changes
you need to make
50
49. Have a plan
It is very important to have a plan about where you want to
get to and what you want to do in life. It doesn’t matter so
much what the plan is but you will be happier if you have
one. It will provide life with structure, a map.
And if you have a plan and you start carrying it out then you
will also be on a journey, and on this journey you will learn
new things, meet new people and have new experiences, all
of which will hopefully improve your happiness.
51. Be flexible
If things aren’t working out, then alter your plans, adapt and
improve them.
60. Be determined
Persistence and determination are what
decides who will be successful at something,
much more so than talent. Of course the
latter helps as well.
62. Hang in
Hang on in there, the darkest hour is just
before dawn!
The Present
It’s all very well planning to improve
happiness in the future but what
about right now? Here are some
steps you can take to improving your
happiness on a day-to-day basis.
63. Do a job that you love
It’s not always easy but as it’s
something you will probably
spend more of your life
doing than anything else, it’s
important to do as much as you
can to try and find a job that
you enjoy.
94. Paying bills by direct debit buying own-brand goods to save about how to become rich. In most
Paying bills is time-consuming and money you can spend on something case you’ll find that to become very rich
boring so try and do it all by direct debit else. you are usually going to have to work
online. You’ll also often get a discount very long hours or take big risks.
for doing this. But keep on eye on the 96. Don’t go crazy with your credit
company increasing prices and switch card. 98. Buying lots of things may not
if necessary. It is most useful as a convenient way lead to happiness
to pay for things. If you use it as a Material things don’t generally make
95. Do research before buying way of borrowing on a long-term basis people happy in the long-term. It might
consumer goods you’ll end up paying a huge amount give you an instant hit, but that will
Look at online reviews before buying of interest, and get into debt. That wear off very quickly and you’ll need
anything, you don’t want to end up certainly won’t make you happy. another one. If you can’t afford the
with a dud. Look at price comparison constant spending you might get in
websites. It’s often false economy 97. If you want to be rich serious financial trouble, which could
going with a cheap brand for consumer Observe the habits of wealthy people. cause a lot of debt of stress and that
goods. In supermarkets think about Read books that they have written or certainly won’t make you happy.
99
99. Plan your
retirement.
Boring, but you don’t
want to end up old
and broke. You could
either open up a low-
cost pension scheme or
invest in stock market via
shares or unit trusts. All
can be risky and in the
short-term could go down
in value but in the long
term history says they
should increase enough
to give you a good return
on your investment.
You could just save in
a high-interest account
but unless you save a
lot, it’s unlikely to make
the amount needed for a
comfortable retirement.
info@the-happy-hut.com
The
Picture credits
Happy Heads
Front Cover: Cindi Matthews
P2 Wonder Lane eve
p10 Daniel Jordahl
p19 Big Mind Centre The
p30 Dennis Lapets
p34 Daniel Wehner Happy Hut Ide