Try smiling with your whole face, not just your lips. Feel your cheeks and eyes change when engaging a large smile. This kind of smile is associated with positive emotions. [3] X Research source If you’re feeling upset or grumpy, combat those feelings with a smile. Try to connect with the sensations of smiling and begin to feel happiness.
Speak loudly and clearly and act as if you are fully confident in your abilities. The opposite is true, too. If you go into a presentation feeling fearful, lots of things can give away your fear, such as shaky voice, lack of eye contact, acting flustered, etc.
Practice puffing your shoulders out (as a way to appear/feel bigger) or putting your hands on your hips. Practice doing triumphant poses, such as pumping your fist in the air before a nerve-racking situation. [6] X Research source
Slow your breathing and start counting your breaths, 4 seconds inhale, then 4 seconds exhale. Once this feels easy, extend to 6-second intervals, observing your breath moving in and out of your body. Use muscle relaxation to soften tense muscles. You can do progressive muscle relaxation, which focuses on different parts of your body at a time, releasing any tension you feel. Start with your toes, then work on muscle groups through your legs, hips, stomach, chest, arms, shoulders, and neck. [8] X Research source
If you’ve just broken your leg, you don’t need to pretend to be happy. You are in pain! The same is true if you’ve experienced a difficult situation, like the loss of a sibling or grandparent. It’s okay to feel sad.
If you have to go to an event you’re not looking forward to, adjust your attitude. Remember that these events don’t happen frequently, and you can get through it, even if you anticipate it being unpleasant. You may meet someone interesting, enjoy some good food, or be pleasantly surprised by what you learn. Acknowledge the potential positives that can come from the event, and give less precedence to the potential negatives. For more information check out How to Change a Negative Attitude.
“I may not feel well, but I can still do a good job” ”This is an uncomfortable situation right now, but I know I can head home immediately afterward to deal with it” “I am here to enjoy myself”
List 5 things that bring you joy or fulfillment in your life. It can be as simple as waking up to no dishes in the sink. Then, think of a situation that made you feel upset or frustrated, and describe it in writing. Afterward, think of three things that help you appreciate the difficult situation. Perhaps you ran late for work because you had to fill up your gas tank, but got the opportunity to buy your favorite coffee. Your workplace is understanding about being late occasionally. Reflect whether or not you will remember this even in a week, or two, or five. [16] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley’s Greater Good Science Center promoting science-based practices for a meaningful life Go to source
If you tend to isolate, realize that this can lead to or contribute to feelings of depression. Social contact is an important part of life. [18] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Especially if you are struggling with a situation, make sure you have people you can lean on and talk to when you get the chance.
If you feel chronically unhappy, you may suffer from depression. For more information, see How to Know if You Have Depression and How to Deal with Depression. If you need help finding a therapist, check out How to Choose a Therapist.
