Three Simple Strategies to Combat Stress and Boost Happiness

Life’s daily demands—managing relationships, excelling at work, and staying healthy—can feel overwhelming at times. Stress and anxiety often follow, but happiness expert Jessica Weiss offers actionable techniques to shift your mindset and increase joy.

Weiss suggests first acknowledging your emotions. Allocate 15 to 20 minutes daily to feel and process feelings like sadness or anger. Whether by talking to a friend or engaging in physical activity, releasing these emotions can be therapeutic. Then, take the next step: “flip the script on overwhelm” by incorporating three simple, joy-boosting practices into your routine.

1. Keep a Joy Journal

Documenting moments of joy each day is a quick way to uplift your spirits.

Use a notebook to write down three things that brought you joy and why at the end of each day. These moments don’t need to be monumental. Perhaps you enjoyed a delicious cappuccino or received long-overdue recognition at work.

The goal is to shift your focus toward positive experiences, no matter how small, helping to cultivate a habit of gratitude and optimism.

2. Express Surprise Gratitude

Expressing gratitude has proven mental health benefits, but “surprise gratitude” takes it a step further.

Weiss explains this involves thanking someone long after an event occurred. For instance, sending a thank-you card to hospital staff months after a procedure can create an unexpected, powerful impact. This delay adds an element of surprise, amplifying the emotional benefits for both the giver and receiver. Weiss recommends practicing surprise gratitude quarterly for maximum effect.

3. Savor the Moment

Savoring joyful moments helps to build what Weiss calls the “happiness muscle.”

When you experience something uplifting, like a beautiful sunset or a kind compliment, take the time to fully absorb it. Acknowledge how it makes you feel and create a vivid mental snapshot. Research shows that savoring these experiences increases your capacity for happiness over time.

Conclusion
Incorporating these simple habits—journaling joyful moments, expressing gratitude, and savoring happiness—can help reduce stress and foster a more joyful outlook on life. These techniques don’t just combat anxiety; they build long-term resilience and amplify your overall well-being.