Do you want to feel happier at work? As work is a large part of many people’s day, sometimes you feel great, but sometimes you want to feel happier.
Many people think that happiness is an emotion that just happens, but that isn’t completely true.
Happiness is different for different people. It’s a subjective experience that changes.
Attitude toward happiness, personality, social class, wealth, personal goals, and self-efficacy can all affect how happy we feel.
The environment you are in can also have an impact on your mood.
Happiness has been studied for a long time because it’s something we all strive for.
The science of Positive psychology has shown that there are lots of ways to feel happier.
And you can use techniques to feel happier, even when you are around other people at work.
Here are seven tips I tell my clients to help them feel happier, at home and at work.
1. Smile More, Even When You Don’t Feel Like It
There is actually evidence that suggests that smiling can increase the dopamine in your brain to help you feel happier.
When we smile, many facial muscles and nerves send signals to our brains.
You might not feel like smiling, but give it a go.
You can even smile to yourself while working on a computer.
Some studies suggest that smiling also has health benefits and reduces stress.
2. Happiness through Breathing Slowly and Deeply to Calm Your Nervous System
Lots of people talk about deep breathing to calm the nervous system, but there are so many techniques that you might be struggling as to where to start.
I suggest 7/11 breathing.
That is breathe in for seven seconds and breathe out a bit longer for eleven seconds. Of course, you shouldn’t do any breathing exercises if you have lung disease without consulting your doctor. Also, don’t practice deep breathing at work if you are operating machinery or doing anything that requires your full attention, because it can make some people feel dizzy or uncomfortable.
So what is going on when you deep breathe, and how can it make you feel happier?
Deep breathing activates your autonomic nervous system by altering blood gases. The parasympathetic system is activated, which calms you down.
There is also brainwave activity, which affects your mood.
Furthermore, deep breathing reduces stress and anxiety, a familiar feeling at work when the demands on you are high.
3. Visualise a Safe, Happy Place to Reset Your Mind
If you want to feel happier, try visualising a place in your past where you felt happy and safe.
Make sure you are sitting in a comfortable chair and in a safe place where you do not need your full attention. Perhaps you could do this during your break at work.
Just take a few minutes.
Close your eyes and think about that happy place.
Imagine the colours, the sounds, maybe the people who helped you feel good, and the atmosphere. Now make a fist with one hand while you are thinking of that good place. Do this for a few minutes, then open your eyes and release your fist.
If you do this regularly, you may find that making a fist at work triggers the positive feelings from your special place again.
Many studies are showing the benefits of positive visualisation, including a study by Murphy et al. (2015) that found visualisation can make you feel happier.
4. Take Micro-Breaks to Protect Your Mood and Focus
When the demands of work get on top of you, the best remedy is to take a break.
Everyone is entitled to a break at work, but some people choose to stay at their desks or skip their break. This is not good for many reasons.
Firstly, intense work does not improve productivity.
Secondly, from a personal perspective, concentration reduces, and the body gets tired of the same positions, which can lead to headaches and other aches and pains.
Working long hours is stressful.
No one feels happy when they are stressed.
5. Move Your Body Gently During the Working Day
Movement is one of the fastest, most reliable ways to feel happier at work.
You do not need a gym session.
You do not need to get changed.
Small amounts of movement still work.
I know it can be hard to move regularly. I even need to tell myself to stand up and walk around when I’m busy at work on the computer.
Research in occupational health and psychology consistently shows that light physical activity improves mood, reduces stress, and increases energy levels. Even brief movement boosts neurotransmitters linked to well-being, including dopamine and serotonin, which support motivation and emotional balance.
Movement regulates your nervous system.
Studies show that short walking breaks, gentle stretching, or standing movement can:
- Reduce feelings of tension and stress
- Improve concentration and mental clarity
- Increase positive mood during the working day
This does not need to be complicated.
You can:
- Stand and stretch for one minute
- Walk to get water or make a drink
- Roll your shoulders or gently move your neck
- Walk outside for five minutes if possible
The key is consistency, not intensity.
Remember, if you use a computer, it should be in a comfortable position for you. Ergonomic testing should be done for many jobs.
Movement changes how you feel because it changes how your brain and nervous system function. That is why it works so well.
6. Shift Your Inner Dialogue from Criticism to Support
Do you hear that little chatterbox in your mind telling you negative things all the time?
Try this. Think about things you are grateful for.
At work, you might be grateful you have a job even if you don’t like what you are doing.
Write down positive things about work to remind yourself why you are there.
This might include earning an income, spending time with friends, learning new skills, etc.
If you don’t like your job, explore opportunities for promotion, internal changes, or finding another job.
Note your self-talk. Are you telling yourself negative things all the time? If so, ask yourself to stop it.
If you use a computer at work, you could have a positive screen saver.
Get support outside of work through mindfulness, meditation, hypnosis, yoga, or any relaxing activity.
7. Connect With One Person Each Day in a Meaningful Way
We all have human needs, and one of those needs is to connect with another human.
So if you are at work, sitting at a computer all day and not speaking to anyone, perhaps you need to use your breaks to talk to others at work, or maybe call a friend during your lunch break.
Being quiet, introverted or just shy is okay, but isolating from others can affect your mood.
Also, strengthening relationships reduces stress and anxiety, boosts the immune system, and lowers the risk of heart attacks.
Feeling happier can be triggered by other happy people.
Think about having a laugh with friends, watching a comedy show on TV or reading something funny. Laughter lifts mood.
Although it might not be appropriate to laugh at work all the time, mixing with other happy people can be addictive.
Need more support?
At Awaken the Change, I help people reduce stress and anxiety and feel better in life.
I can’t promise you instant happiness, but I can help you make decisions about work, relationships, and how to enjoy life more.
You can become happier once you sort out your life.
I use hypnotherapy and/ or counselling.
Book a complimentary initial consultation. There is no obligation to use my service, but you might be pleasantly surprised by how helpful it is to talk to someone and use the power of your mind to change.
Regards
Linda
