PDF Be Happier: 15 Ways to Rejuvenate Your Brain While You Work

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Even brief bouts of exercise can help beat stress. Walk to the coffee shop for your favorite pick-me-up, or take Fluffy out to stretch his legs. A quick cruise around the block combines exercise with a change of scenery for a double whammy against worry. Try journaling about debt, work worries, or even peeves about your partner or roommate.

Seeing the words might just give you a new perspective. Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to music has relaxation benefits, one study shows Linnemann A, et al. Music listening as a means of stress reduction in daily life. You know you want to. Losing yourself in the beat can help you shake stress off. Plus, dancing gets the blood flowing for a reenergizing rush of oxygen. Number 10 across: Anxious, overwhelmed, or freaked out seven letters. Keep a fresh jar of your favorite variety near your workspace or in the living room, and take a whiff whenever stress strikes.

It takes just a minute to drip some lavender, frankincense, or another essential oil into a diffuser.

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Or, mix a few drops into your favorite carrier oil such as jojoba , rub into your hands, and inhale. The soothing scents may help send stress and anxiety packing by stimulating receptors in the nose that connect to the part of the brain that regulates emotions. Head for the crisper. The odor of sweet orange can help decrease symptoms of anxiety and improve mood, research shows Dosoky NS, et al. Biological activities and safety of citrus spp.


Take your time and peel a nice juicy one for a dose of calm. Wake up and smell the cortado or head to the break room to get your bean on. Just the odor of coffee can make you feel better — not to mention the caffeine.

6 Ways to Quickly Restore Sanity to Your Day - Adobe 99U

Schedule some immediate hang time with your four-legged bestie. Pets can boost self-esteem and even ease the sting of social rejection. Cue up some YouTube videos. Nothing busts a bad mood quite as well as the giggles. Even science says laughter is the best medicine. But you can see for yourself. Get a load of these fitness-obsessed felines for a few chuckles. Talking out your feelings with a ride-or-die friend can put your mind at ease and let you know someone genuinely cares.

Crashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take a break from work and browse for vacation spots. Part of the fun is planning the trip, anyway. So be sure to schedule longer respites too when you can. Snag 30 minutes at the gym or a grab brunch with your BFFs, whatever gets you to the right level of chill. Calm your racing mind with these special inhales and exhales.

I'm halfway out the door in the morning with a heavy bag in one hand and a mug of coffee in the other. Then I wonder: Where did I put my keys? And so…. There are plenty of great ways to relax, from sweating it o Whether it's related to an issue at work, a fight with a friend, or problems with family, everyone feels stressed sometimes.

In fact, If you have achy, tight shoulders or upper-body tension, try these simple exercises for blissful relief in your shoulders, back, and neck. Bonding over something hilarious with a loved one might even trigger oxytocin release. The enjoyment you get from eating something delicious can trigger the release of dopamine along with endorphins.

15 Ways to Stop Energy Vampires Draining Your Life Source

Sharing the meal with someone you love, and bonding over meal preparation, can boost oxytocin levels. Certain foods can also have an impact on hormone levels, so note the following when meal planning for a happy hormone boost:.

There are several supplements that may help increase your happy hormone levels. Here are just a few to consider:. Experts studying the effects of supplements have found varied results. Many studies involved animals only, so more research is needed to help support the benefits of supplements for humans. They can also interact with certain medications, so make sure talk to your healthcare provider before you try them. If you do take any supplements, read all package instructions and stick to the recommended dose, since some can have negative effects at high doses.

Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain. But if you enjoy music, simply listening to any music you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production. Musicians may also experience an endorphin release when creating music.

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According to research , creating and performing music by dancing, singing, or drumming led to endorphin release. Research from also suggests that meditation can spur endorphin release. Not sure how to start? Simply being attracted to someone can lead to the production of oxytocin. But physical affection, including kissing, cuddling , or having sex, also contributes to oxytocin production. Just spending time with someone you care about can also help boost oxytocin production.

This can help increase closeness and positive relationship feelings, making you feel happy, blissful, or even euphoric.

If you really want to feel those happy hormones, note that dancing and sex both lead to endorphin release, while orgasm triggers dopamine release. If you have a dog, giving your furry friend some affection is a great way to boost oxytocin levels for you and your dog. According to research from , dog owners and their dogs see an increase in oxytocin when they cuddle. Not getting enough quality sleep can affect your health in multiple ways. For one, it can contribute to an imbalance of hormones, particularly dopamine, in your body.

This can have a negative impact on your mood as well as your physical health. Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better. Get more tips on improving sleep.

15 Ways to Stay Positive at Work

But living with regular stress or dealing with highly stressful life events can cause drops in dopamine and serotonin production. This can negatively affect your health and mood, making it harder to deal with stress. Any of these approaches may help relieve your stress while also boosting your levels of serotonin, dopamine, and even endorphins. According to research , both serotonin and dopamine levels increased after massage.

Stay away from coworkers who bring their negative energy into your life and your workspace. It might be difficult to avoid people if you work in close quarters with them, but you can at least make all of your interactions with them positive by keeping upbeat. Your positive attitude might help them change their tune! Smile when you walk down the hall. Having trouble keeping that positive attitude at work?

2. Take a Deep Breath

Click the link for 15 ways you can stay positive at work. Tell me where you're listening to this podcast and I'll give you a shout out in the next episode. What's your name? Skip to content.