How to Feel Happier in 30 Days

Did you know? Smelling citrus can help reduce stress and decrease overall mood disturbance. (Pass the grapefruits, please!)

A study conducted by Carnegie Mellon University shows that interacting with friends on Facebook actually increased users’ feelings of well-being. So go ahead, let Jules know you “LYSM.”

A half hour of cardio isn’t just great for your overall health—it also helps release endorphins that boost your mood long after that sweat sesh.

Sure, we’re all guilty of binge-watching shows here and there. But when eight episodes of Breaking Bad eat into your sleep, it’s time for a change. Make sure you’re getting at least seven hours of shut-eye to avoid any crankiness the next day. 

The easiest way to brighten your mood? Create a cheery environment with a fresh bouquet.

Don’t have your own four-legged friend? Offer to walk your neighbor’s dog for an hour, since people with pets are proven to be generally happier than those without. 

A study published in the Journal of Occupational and Organizational Psychology shows coloring can reduce stress and improve concentration and quality of sleep. So grab a coloring book and get to it.

Specifically, one where you can see trees. Stanford researchers have found that a 90-minute walk through a natural setting can decrease depressive thoughts.

Can’t get outside? Interestingly enough, even just looking at pictures of green spaces can help improve mood and reduce stress.

Sitting in silence for 15 minutes can seem pretty tough at first, but taking time each day to relax and focus can reduce stress, pain and depression.

Not only are they good for your physical health, they can also improve mental health as well.

No wonder foodies are so happy. Research published in the Journal of Personality and Social Psychology shows people who take pictures of a positive experience are actually enjoying the moment more.

Go ahead, have a second cup. The Journal of the American Medical Association says that coffee has been proven to reduce the risk of depression by 20 percent over a ten-year span.

The song “Weightless” by Marconi Union was actually created with stress reduction in mind, and was shown to reduce listeners’ anxiety by a whopping 65 percent. Permission to listen on repeat: granted.

Spending money on experiences (hellooo, Paris) gives us more happiness than dishing out for material objects such as a new TV, according to a Cornell University study. BRB, checking Expedia.

Think of this as your excuse to watch cat videos at work: They could be the ticket to better productivity (and a good laugh), according to one study from the University of New South Wales. Participants who completed tedious tasks with a short LOL clip in between (versus a neutral video clip) were able to concentrate twice as long.  

It’s packed with mood-lifting polyphenols and blood-pressure-decreasing antioxidants. Oh, and it’s damn delicious. 

Not only will it help increase flexibility and benefit your posture and muscles, it also reduces blood pressure, which can help combat stress.

When all else fails, releasing some negative energy can help you bounce back from a stressful day. Scream into a pillow, yell out the window, take a kickboxing class…whatever it takes to get it out of your system.

Whether you’re at a dinner party or going on a date, several studies conducted at the University of Maryland and William and Mary found that fermented foods (pickles, yogurt, kimchi) can lessen anxiety.

There’s something cathartic about sitting and jotting down your thoughts, but you don’t have to commit to a full-blown dairy. Just write a couple notes to reflect on your day, week or even month.

Phil from Finance helped you figure out your taxes? Showing gratitude isn’t only great for the recipient, it’s also a major mood booster for you. Win-win. 

Not only will it help improve your posture and give you a few minutes to de-stress, it also releases endorphins.

Yes, you can pull off bright and sunny yellow. It’ll help you stay cheery and keep your spirits up even on the grayest of days.

Having a pen pal can brighten your mood and give you something to look forward to. Plus, snail mail is the best.

There’s nothing quite like catching up with a long-lost pal to make you feel satisfied and fulfilled…especially when you’ve been meaning to for, like, months. Make a point to follow through, even if it means skipping the gym (we won’t tell).

A massage, a manicure or just a sheet mask and The Bachelor on the DVR: Indulging in some R&R can have a big impact on overall mood.

OK, we know we said you should grab drinks with a friend. But it’s also fine to bail if you’re feeling overwhelmed. According to one study published in the British Journal of Psychology, flaking out can actually make you happier since it gives you that necessary me-time you’ve been craving all day. (Self-induced guilt trip not included.)

Nope, you don’t have to be a master of the scorpion pose to know that yoga can relax the mind and body and reduce stress. Start with some super-easy moves (child’s pose, anyone?) and feel the anxiety melt away.

Yep, life’s little hiccups can get us down. But opting for, well, optimism, can make a world of a difference in your life and the lives of those around you. Go on, get happy.