FINDING HAPPINESS IN UNCERTAIN TIMES
In adversity, it can be hard to stop stress and anxiety intruding on our mental health. Moments of happiness can, however, be found even in the darkest times. The key is to prioritise and nurture them as they come.
COVID-19 with its attendant multiple stress factors has disrupted the world. Its impact has taken a significant toll on people’s physical, mental and emotional wellbeing. Social isolation borne of endless lockdowns has caused stress and anxiety for everyone. Pile on the financial pressures, the stress of working and schooling from home, the uncertainties and fears of the future – we have the proverbial perfect storm in the pandemic.
Without a doubt, these past two years have pushed everyone’s patience and resilience to the limits. Many, as a result, have buckled in distress. And statistics bear this out: In April 2022, the World Health Organisation reported a 25% increase in prevalence of anxiety and depression worldwide caused by COVID-19.
If mental health had been a medical blindspot before, the pandemic has thrust this issue into the spotlight as people increasingly open up about their struggles with it. With less stigma attached to it and more research into how mental health can affect individuals, families and communities, many have sought professional help to find a new balance to their lives.
If professional assistance is not an option or unavailable, there are a myriad of tools and practices that can help improve mental health and wellbeing. Seemingly facile to the novice, these small changes in behaviour can result in amplified effects if practised consistently and mindfully. Here are seven ways you can achieve mental wellness and find happiness in uncertain times.
START A MEDITATION PRACTICE
Meditation instils stillness and an ability to settle in with ourselves, our feelings and our sensations. Meditation is not so much the absence but the awareness of our thoughts. It allows us to choose where we put our focus. Meditation increases our capability to live in the present and has shown to have a direct link to sustaining happiness. Meditation may take the traditional form, or it may be found in yoga and other activities such as walking or running. Start with an app such as Headspace or Calm, and try to meditate for 3 minutes every morning.
MAKE TIME FOR REGULAR EXERCISE
Physical exercise activates the brain's reward centres—the system of the brain that helps you anticipate pleasure, feel motivated, and maintain hope. Regular exercise helps to remodel the reward system, increasing dopamine and dopamine receptors. It can also have a positive impact on our self-esteem, and develop physical and mental strength. When we realise we have the fortitude to lift the next weight or do the next pushup, we are able to access our resilience to get through the day-to-day challenges. Commit to 20 minutes of walking - preferably outdoors - three times a week.
BUILD SOCIAL CONNECTIONS
Community and connectivity are part of what it means to be human. Engagement and interaction with people around us can benefit our mental wellbeing. Increasingly, both community and connectivity have been shown to play an enormous part in our happiness. The ability to open up to another person allows us to live a more courageous and wholehearted life. We may find new friends who enjoy similar hobbies, or who share the same values and community to support each other. Plan dates with friends and family at least three times a week.
LEARN NEW ACTIVITIES
If we feel we are stuck in a rut, we need to find new ways of living. We need to find out who we are, what we like, what we dislike, what we are good at and what we can do. Learning develops self-esteem and confidence, and contributes to our happiness. As a bonus, if we are learning in a group environment, we develop our sense of connection and community. Try and find one new thing you can learn each week. Take a music or art class with friends, read a new book or learn to knit. Whatever takes your fancy, use it to stimulate your mental faculty.
PRACTISE GRATITUDE
People who practise gratitude regularly experience more positive emotions. They feel more alive, sleep better, express more compassion and kindness, and have stronger immune systems. Keeping a daily gratitude journal can significantly increase our happiness and mental wellbeing. In times of stress, we tend to overly focus on the negative, so having a dedicated time to reflect develops our ability to stay in the now and be mindful. Buy a journal and spend some time each day writing down the things you accomplished and are grateful for.
ENGAGE IN ACTS OF SERVICE
We may have an all-consuming schedule as we jump in and out of the multiple roles in our lives. Acts of service allow us to step out of ourselves to engage with and help others. It develops our ability to think outside the bounds of self. It nurtures our ability to have compassion for others and ourselves. Spreading kindness to others has a corresponding positive effect on our mental health and hence, our own happiness. Volunteer at a charity or at work, create a litter picking group in your neighbourhood or simply be still and listen to a friend.
PRAY WITH INTENTION
Prayer can be a challenge for those who do not believe in organised religion. In which case, pray to your higher power or outline the day’s events and request for guidance. During this pandemic, many of us have lived in fear and prayer reminds us to keep calm and believe in faith. If you are able, say a prayer before you go to sleep each night.
Designed to bring awareness to thoughts and behaviour, these practices help ease the central nervous system, shifting away from a state of high alert that comes with trauma to a grounded awareness and state of mind. Many have shown to improve our mental health and clarity, and increase our happiness by as much as 50%. Check in with yourself to regain a positive frame of mind and get the most out of life.
At COMO Shambhala, our focus on holistic wellness blends contemporary science with ancient healing. Learn more about our programmes and make transformational shifts today.