Are you happy? Your answer might vary depending on the day, hour or even minute. It’s natural for our moods to fluctuate, but is happiness more than a feeling?
After studying positive psychology for the past 10 years, I have determined that what we mean when we use the word “happiness” is not just a fleeting feeling of joy. Instead, we are talking about a state of well-being that includes satisfaction with our lives, a sense of meaning & purpose and plenty of pleasant emotions.
Although I have explored many resources on how to increase happiness, one of my favorite sources of inspiration is my dog, Millie. She reminds me daily of simple ways I can boost my sense of well-being.
Here are 6 tips on increasing happiness inspired by my dog:
- Relationships matter.
My dog is constantly keeping tabs on the location of her humans and loves spending time with us. I’m pretty sure Millie hasn’t read The Good Life: Lessons from the World’s Longest Study of Happiness, but she lives its wisdom. Quality relationships lead to greater happiness, longevity and physical health.
What is one step you could take today to improve a relationship? Call a friend? Invite a coworker to lunch? Spend 15 minutes giving your full attention to your daughter as she talks about her school day? Sign up for a group activity to meet new friends?
- Move your body.
Physical movement, including exercise & activities like gardening or chores, supports well-being in many ways . Exercising increases the “feel good” neurotransmitters in the brain. Seeing yourself get stronger, faster and healthier increases your self-worth and self-efficacy, the feeling that you are capable of getting things done. Physical activity can be a positive distraction from worries. If done with others, it can bolster social support & improve relationships. Millie is my walking buddy. Even on my low energy days, Millie’s excited tail wag when I put on my shoes gets me moving.
How can you incorporate more movement into your day? Play with your dog? Walk with a friend, furry or otherwise? Take a dance break? Set aside time to play your favorite sport?
- Stay in the moment.
Mindfulness decreases rumination (getting stuck in thought cycles) and increases emotional regulation which then increases feelings of well-being. Dogs have the advantage here since they do not plan for the future or get stuck in the past. Humans need to work to stay present and reap these benefits.
Try this short practice to encourage mindfulness by tapping into the five senses.
Sight: Look around the room & notice 5 different colored items.
Sound: Close your eyes & listen to the sounds in your environment. Some might be internal like the sound of your breathing. Some might be external like birds chirping or appliances humming.
Smell: While your eyes are closed, can you smell anything, even faintly?
Taste: Pay attention to your tongue and the saliva in your mouth. Do you notice an aftertaste of a drink or meal?
Touch: Bring your focus to the sensations of your clothing, the surface you are sitting on, and your feet on the floor. Observe the temperature of the air around you.
- Prioritize sleep.
On an extended visit to my house, my dad commented that my dog sleeps all day. It is true that Millie loves curling up in blankets for naps throughout the day. Since healthy, adult dogs need 12-14 hours, this behavior is adaptive.
Although healthy humans do not need frequent naps throughout the day, people who get adequate sleep (defined as 8 hrs or more daily) are more likely to rate their lives as happier. If we don’t get enough sleep (7-9 hrs for adults), we’ll suffer in mood, energy, alertness and health.
What step can you take to prioritize your sleep needs today? Create a soothing, nighttime ritual? Change your sleeping environment? Restrict your use of electronic devices a couple hours before bedtime?
- Make time for play.
Millie enjoys playing with her favorite hedgehog toy daily. She chases it, carries it from room to room and chews on it. As far as I can tell, there is no purpose to this behavior except enjoyment.
For many adult humans, spending time playing is unfamiliar and rare. You might even wonder what counts as play so let’s start with a definition. Play is engaging in activities that are enjoyable in themselves. We don’t need to be paid or receive an external reward to want to play. It is intrinsically motivating. These activities are naturally associated with positive emotions & feeling these emotions is one aspect of happiness. If you play with others, you can also bolster your relationships.
When we play, we also increase the likelihood of reaching a flow state. Flow occurs when we are so absorbed in an activity that we lose track of time. Flow states are related to an increased sense of well-being.
How can you create more opportunities for play? Explore new activities that sound interesting? If you are uncertain what you would enjoy, consider the activities you enjoyed as a child. Did you enjoy sports, music, or arts & crafts? Playing a board game with friends? Riding a bike? Blowing bubbles?
- Positive touch increases well-being.
My dog is very cuddly. Everyday, she climbs into my lap for a good snuggle. While I am sure that she is enjoying these experiences, I am also benefiting from the physical contact. Hugging and comforting touch causes your brain to release “feel good” hormones such as oxytocin, dopamine, and serotonin. It reduces stress hormones like cortisol and norepinephrine. These neurochemical changes make you feel happier and less stressed.
How can you incorporate positive touch into your day? Hug a friend? Pet an animal? Give yourself a foot & leg massage? Use a weighted blanket?
It can be hard to know where to start when building a happier life, but there are simple ways to increase well-being. Inspiration can be found in our furry friends and other unlikely places.
I’d love to hear what works for you & where you find your inspiration. Leave me a comment below.
If you would like help increasing your happiness, send me an email at dianna@collierclan.net to request a free consultation.
Dianna Collier 
This is great! Dogs really do provide us with such good role models for being happy!
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Whenever we are trying to create new habits, it’s helpful to have visual reminders. While I have plenty of quotes on sticky notes in my house, my dog is my cutest reminder (along with being a great role model).
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