3 Mental Training Exercises That Will Make You Happier

Can we be happier doing mental training exercises? There is good news: Yes! The last two decades of research in the field of positive psychology have revealed that not only is training our brains possible, but doing so can actually change their functionality by improving neural plasticity, increasing gray matter, and strengthening neural networks.

Thus, in the same way that there are different types of exercises to stimulate different muscle groups and physical qualities, you can also intentionally develop different sets of skills that improve your overall sense of well-being and happiness.

But why is it necessary to train the brain for happiness? The answer is simple. Images of the cerebral cortex show that the brain produces more electrical activity after negative stimuli. We attribute the brain’s tendencies to focus on the negative, once again, to our fight or flight response.

To override the negativity response at times when it is not adaptive, we can train our mental abilities. One of the best ways to do this is through positive thinking exercises. If we make the practice of positive thinking common, we will experience positive transformations in almost every area of ​​life.

In this article we are going to look at different exercises that will help you train your brain for happiness and success.

Practice gratitude

It is in human nature to think about what is going to happen next, the next challenge. That illusion drives us forward, gives us strength to move forward. However, all of that loses some of its power to make us happy when we forget to give thanks for it.

Practicing gratitude has such a powerful effect because it is a reminder of the things we already have. Also, you can underline a message: we don’t need a lot of the things we believe in.

Gratitude has been linked to different physical and psychological benefits, including happiness. So, whether it’s mentioning what you are grateful for at breakfast, or writing a gratitude journal before bed, don’t forget to say thank you daily. This trains your brain to focus on the positive – it makes it harder for you to ignore it. It could be the simplest, but also most effective, way to increase your well-being.

Breathe consciously

Breathing has an incredible effect when we gain control. In many cases, we are unaware of the potential of our breath as a calming or stress-releasing agent. Anger, anxiety, fear, stress, and tension almost automatically contribute to shallow breathing.

All you need is five minutes to breathe paying attention. Whether you’re anxious, sad, or tormented, take five minutes several times a day to focus on your breathing. This, in itself, is the starting point for a meditation exercise.

Smile above all

Many studies show that smiling, either naturally or by consciously replicating the gesture, produces “happiness” in the brain and body. This is so because when you smile, regardless of how, you send the message associated with a smile to your brain.

In this regard, it is worth noting the results of a 30-year longitudinal study conducted at the University of California-Berkeley, in which researchers examined the smiles of students in an old yearbook and measured their well-being and success.

The researchers reviewed how satisfying and long-lasting their marriages would be, reviewed their scores on a standardized wellness test, and looked at how inspiring they were to others. Those who smiled the most in their yearbook photo scored higher on all of the cited parameters.

Actually, the exercise of smiling is very simple. On the one hand, give yourself the opportunity to laugh and smile every day seeing things you like, visiting people that you are happy to see, reading funny things, etc. On the other, remember to “put on” your smile and take it out for a walk. Smile when you say hello, say thank you smiling, smile as the first measure of contact with anyone … It’s easy, it’s fun and rewarding. And it makes you and whoever meets your smile happy.