Happiness is a subjective concept that can have varying definitions. The feeling of happiness can be triggered by different components. Studies show that things like the weather, education and money can influence someone to be happy. According to psychologist Martin Seligman, people can reach the peak of happiness when they are able to experience pleasure, engagement, relationship, meaning and accomplishment.

Pleasure can be derived from things like tasty foods, having a massage or going to the spa. Engagement is performing exciting physical activities like hiking or anything that the person enjoys. Relationships are the social ties between the person and the people around him. Meaning can equate to purpose, the actual quest to seek reason for one’s existence or the belief of being a part of something bigger; religion, for example, can be categorized under meaning. Accomplishment, on the other hand, is the fulfillment of having to realize material or any tangible goal.

There are significant scientific evidences that suggest that mood or the person's level of happiness can be improved despite other circumstances like depression. According to the Diathesis-stress model, happiness can be triggered by varying degrees through medication, diet and lifestyle modification, and through any other means identified as positive psychology.

Happiness can be improved day by day. Our attitude towards life often determines our feeling of happiness or being unhappy. Daily encounters can either have a negative or positive impact on our mood. For the things that make us unhappy, we can either withdraw ourselves from them or find a way to counteract the negative feeling. This is the same case with the things that make us feel happy; everything is determined by the person – we practically have the liberty to choose whether to be happy or otherwise.

1. Indulge on Good Food

   Foods can make you feel happy. It's not only the pleasure of tasting delicious foods that does but also the nutrients in food that influences your mood. Folate, or folic acid, for example, is a nutrient that is needed by the body for DNA synthesis, cell division, and the production of healthy blood cells. A study conducted by researchers from Hull York Medical School and the University of New York found that people who suffer from depression have insufficient supply of folate in their body. The RDA or Recommended Daily Allowance for folate is 400 micrograms for both men and women.

   One of the richest sources of folate is lentils; a single cup of lentils provides 90 percent of the RDA for folate. Increasing your folate intake through natural food sources or by taking food supplements will help keep you smiling and happy. In addition to this, folate has also been found to reduce the risk of heart disease and anemia. The other sources of folate are green leafy vegetables like broccoli, kale, spinach, turnip, asparagus, bok choy, sunflower seeds, legumes, melons, oranges, fortified grains and beets.

   Foods rich in vitamin B6 are also happy foods. Vitamin B6 is important in the production of protein and red blood cells, and in the synthesis of happy neurotransmitters dopamine and serotonin. The nutrient also plays an important role in maintaining normal blood sugar levels and the levels of oxygen that flows through the blood. The RDA for vitamin B6 is 1.3 milligrams a day for adults aged 19 to 50 years. The richest sources of vitamin B6 are bananas, garlic, chicken breast, collard greens, Brussels sprouts, broccoli, sunflower seeds, watermelon, red bell peppers, potatoes and avocados.

   Studies show that omega-3 fatty acids help in maintaining healthy brain function and are also important for fetal eye and brain development. Other studies show that omega-3 fatty acids also play a role in preventing depression and in promoting better mood. A study published in the Journal of Clinical Psychiatry showed that the intake of three daily fish capsules containing 1 to 2 grams of omega-3 fatty acids significantly improved the level of depression in bipolar and unipolar patients. The richest sources of omega-3 fatty acids are sardines, salmon, mackerel, herring, anchovies, walnuts, flax seeds and algae-based food supplements.

2. Exercise

   Exercise has countless benefits to the body. One of which is promoting the feeling of happiness. The moment you start exercising, you will begin to feel more confident and comfortable in your own skin. Exercising does not only exercise the body but it also stimulates the production of more dopamine in the brain. Dopamine is a chemical responsible for making a person feel happy. It's not necessary to get an expensive gym membership or perform strenuous physical activities. A simple 30-minute walk around the park is enough to stimulate the release of dopamine and make you feel happier. Studies had also shown that performing yoga stimulates the release of gamma-aminobutyric acid, a neurotransmitter that lowers the risk of depression.

   Unhappiness is often triggered by the feeling of self-dissatisfaction. Exercising can help you lose weight and maintain a healthy and attractive physique. This, in turn, boosts your confidence level and makes you more comfortable to socialize with other people and find outlets to steam off any feeling of unhappiness.

3. Sleep Well

   Getting quality sleep is the foundation of a happy day. People who sleep fewer hours at night or those suffering from sleeping disorders like insomnia had been found by studies to have higher risk of depression than people who get 8 hours of quality sleep every day. So make it a point to improve your sleeping habits to help you feel happier in the morning. Problems are often solved better after a good night's sleep. If you are experiencing sleeping problems due to having too many things in your head, try to write them down on a notepad to help clear your mind and do some light stretching to encourage sleep faster.

4. Get some “Me” Time

   Taking the time to do the things you love will make you feel happier and satisfied. Maintaining a hobby will help divert your attention from the other things that worries you and prepares you to better solve your problems. Getting some “me” time can also be your form of rewarding yourself after a week or month of work. One good example would be going to the spa or taking a short vacation to the beach. Try to plot your “me” time so you would have something to look forward to everyday and to motivate you to work harder.

5. Talk to Friends

   Socializing and talking to friends will help you feel more confident. Maintaining a strong bond with two or three close friends will give you an outlet just in case you need to share a problem. A study conducted by researchers from the University of Chicago found that people with no close bonds with other people are more likely to suffer from depression.

Sources
health.yahoo.net
health.yahoo.net
elanso.com
news.bbc.co.uk
thehappinessinstitute.com
ehow.com