The 10 keys to happiness, according to science.

Studies and research on the science of happiness.

Scientists have been trying to decipher the keys to happiness for decades. keys to happiness.

Traveling often, surrounding yourself with positive people, listening to music or exercising are some of the conclusions that can be drawn from the scientific studies that have been carried out so far. If you want to be happy, apply the following list to your life.

What Science Says: 10 Keys to Happiness

Science is very clear: there are activities, behaviors, attitudes and gestures that can make us happier.What are we waiting for to start putting these keys into practice in our daily lives?

1. Travel often

Traveling always brings us new experiences and moments to remember, but according to scientists, traveling also makes us happier. according to scientists, traveling also makes us happier.. A study by Dr. Jeroen Nalwun, a professor at the University of Breda (Netherlands), "People who travel frequently are happier.". According to the study, planning vacations leads to a higher degree of happiness due to the effect of anticipating the good times ahead.

On the other hand, it is important to note that the study subjects showed no significant differences once they had returned from their vacations. This seems to indicate that one of the keys to happiness is the planning of the trip, not the trip itself.

2. Send messages of gratitude

Gratitude is a powerful emotion that brings us psychological benefits.. Being grateful by sending an email, text or letter to someone who has helped you in some way is positive. Plus, being grateful is quick and easy and one study has found that practicing gratitude can increase happiness by 25%.

On the other hand, another study showed that just three letters in a three-week period was enough to reliably increase the happiness and life satisfaction of the research subjects.

3. Live in the present

We have already discussed in our article "What is Mindfulness? The 7 answers to your questions" the importance of living in the present. According to a study by Sciencemagpeople who spend the day ruminating lose 47% of their time. Constantly living in the future creates expectations that can make the person who is not in the present moment more unhappy.

In addition, fantasizing or worrying about things that haven't even happened yet is unnecessary suffering.. But living in the present does not mean that you should not have goals, but you have to be realistic and go step by step to achieve them, In fact, a study by the University of Wisconsin, found that working towards a goal suppresses negative emotions, in addition to activating positive feelings.

4. Spend more time with friends and family.

Spending time with family and friends is one of the keys to happiness that we should always keep in mind.. In fact, not having spent enough time with friends and family is one of the main regrets most people express before they die. Therefore, spending time with those we cherish and appreciate positively affects our mood.

Research reported in the book The Longevity Projectconcludes that relationships with others are fundamental to living a long and happy life.

5. Listen to music

Number four on the list of keys to happiness is: listening to music. In our article "3 curious effects of music on your behavior" we already commented on some consequences that listening to music has on our mind and our behavior. In addition, the world of science has investigated how music will influence our mood. A study by Saarikallio and Erkkila in 2008, concludes that listening to good music positively affects our mood and our state of mind..

Another study by Lonsdale and North (2010) states that listening to music provides us with multiple psychological benefits, among them: managing and controlling negative emotional states.

6. Live happiness and stop looking for it

One of the keys to be happy, and it is important to keep in mind: stop looking for happiness. Several experts warn that the obsessive pursuit of happiness produces the opposite effect, that is, unhappiness.

According to a Yale University study, the constant pursuit of happiness can generate anxiety and distress. This obsession to be happy at all costs seems to produce little tolerance for frustration if results are not immediately achieved. Happiness is moments, and moments of "not happiness" should not be viewed as failures.

• Extra help: "20 phrases about life that will help you to be happy".

7. Practice exercise

Exercising is one of the keys to happiness that we have already mentioned in previous articles. The continuous practice of physical exercise will make you feel better, will increase your energy levels and will reduce your stress levels. In addition, physical exercise will help you release brain chemicals such as endorphins, which will make you perceive reality in a positive way.. You can read more about this in our article "The 10 psychological benefits of physical exercise".

On the other hand, it is not necessary to run a marathon to benefit from physical activity. For example, practicing yoga will also provide you with psychological benefits and help you improve your mood.

8. Surround yourself with positive people

According to research by the BMJ GroupAccording to research by the BMJ Group, one's happiness depends in large part on the happiness of the people with whom one is in constant contact. In other words, happiness can be contagious, happiness can be contagious. Being with people who exude a positive and enthusiastic attitude on all four sides has a positive effect on your well-being.

9. Live close to work

It should take no more than 20 minutes to get to work. According to a study by Yeo Valley, the happiest subjects in their research were those who took no more than 20 minutes to get to work.. This study states that taking more than 20 minutes to get to work has a negative effect on people's physical and psychological well-being.

10. Go outside

Many studies show that going outside, especially on sunny days, is good for the body and mind.. The sun is a fantastic natural antidepressant, stimulates endocrine functions and increases the production of serotonin, a neurotransmitter related to mood.

A study by the London School of Economics and Political Science concluded that spending time outdoors to increase joy and good mood. A study revealed that spending 20 minutes outdoors in good weather not only promotes a good mood, but can also improve memory.