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The 12-minute trick to a happier life
Each of us has our own way of lifting our spirits when we’re down.
When I’m feeling blue, I like to spend time playing basketball with my kids.
It’s always fun to watch them enjoying themselves and teasing each other and the hugs I get after a game are enough to chase away even the worst bad mood.
For others, a glass of wine, a piece of chocolate or a long walk might be the answer.
Now, a new study by a team of researchers at Iowa State University has found that the way your thoughts revolve around the people around you can go a long way toward making you a happier person and it only takes 12 minutes.
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Well wishes boost your well-being too
The researchers decided to test the benefits of three different techniques for reducing anxiety and increasing happiness or well-being to see which works best and whether focusing on making yourself feel better or on others is the way to go.
To find out, they had college students walk around a building for 12 minutes and practice either:
- Loving-kindness – For this strategy, they would look at the people they saw and think to themselves, “I wish for this person to be happier.” Of course, they were supposed to really mean it, not just think it.
- Interconnectedness – This method was about looking at the people they saw and thinking about how they are connected to each other. For example, they might think about how the person had similar goals, hope and feelings as they did or the fact that they might take a similar class or participate in the same types of activities.
- Downward social comparison – For this, they looked at the people they saw and thought about how they may be better off than others. So, they might see someone and think, “I’m thinner” or “I’m stronger and more active” or even “I dress better and have more money”.
The researchers also set up a control group for comparison. This group was instructed to focus solely on what they saw on the outside of the people they encountered — such as their clothing, the combination of colors and textures as well as makeup and accessories, but not to make any comparisons to themselves.
After comparing all four groups, the team found that the clear winners were the ones who practiced loving-kindness. In fact, the people who focused on wishing good things for others not only felt happier and more connected, they were also less anxious than all other groups.
What’s really interesting is that the technique worked across the board on people of all different personality types.
“Walking around and offering kindness to others in the world reduces anxiety and increases happiness and feelings of social connection,” said Douglas Gentile, professor of psychology at Iowa State. “It’s a simple strategy that doesn’t take a lot of time that you can incorporate into your daily activities.”
So, if you’re feeling down, try focusing on others and wishing them well. For more ways to beat the blues, try this 10 minute a day strategy to a happier you or follow Dr. Mark Wiley’s advice on how to use yoga poses to end depression.
Sources:
- A simple strategy to improve your mood in 12 minutes — Iowa State University
By Dr. Adria Schmedthorst
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