I like the concepts in the landmark book written by Sonja Lyubomirsky , Ph.D called The How of Happiness: A Scientific Approach to Getting the Life You Want. Below is the short list of the 12 Happiness Habits. I recommend that you read Lyubomirsky's book. It is excellent!
The 12 Most Common Habits of Happy People are:
- Expressing Gratitude: Gratitude journals are very effective, weekly, bi-weekly, etc. is excellent.
- Cultivating Optimism: This can take a lot of practice, especially if you tend to be unhappy. See the Authentic Happiness website for some excellent help on that: https://www.authentichappiness.sas.upenn.edu/
- Avoid Overthinking and Social Comparison (I like to call this "Celebrate You"): Cognitive Behavioral methods can help with this, as could Mindfulness.
- Practice Acts of Kindness: This one is self-explanatory.
- Nurturing Social Relationships: Help others and let others help you!
- Develop Coping Strategies: (again, Cognitive behavioral methods can really help with this, as can Solution-focused approaches, journaling, etc.)
- Learn to Forgive: THIS IS KEY! Learn to forgive others and yourself.
- Increase "Flow" experiences: Flow experiences are those times when you are doing something so interesting to you that you become engrossed and immersed in it, even losing track of time.
- Savor Life's Joys: When you have something good happen, do something to help the feelings linger.
- Commit to your Goals: Make attainable goals and reach them.
- Practice Religion and Spirituality: Numerous studies have shown that people who practice personal religiosity, seek to have regular spiritual times, and are affiliated with a religion are happier than those who don't do that.
- Take care of your body (physical activity and everyday actions) and mind (meditation).
Sonja makes it clear that this approach is for those who are looking for ways to be happier. It's not comprehensive enough for someone who has clinical depression. In the book she points out that our genes can make it more challenging for us to be naturally happy. (That's where the great news of "Epigenetics," tapping therapies, BSFF, etc. come into play!--the kinds of things I do in life coaching work:-) If you're looking for a comprehensive program for healing depression or anxiety, please check out the Nedley Depression and Anxiety Recovery Program. Following this link will give you much information in that regards: http://www.depressionhealinginsights.blogspot.com/
