HAPPY
Journal Prompts for when you’re feeling happy…
Journaling when you're happy allows you to reflect on your positive emotions, acknowledge your accomplishments, and ask yourself meaningful questions that can provide insight and support during tougher times.
What are you most happy about and why?
Where do you feel happiness in your body? How does it show up physically for you?
How do you talk to yourself when you’re happy? Is this different than when you are experiencing unpleasant feelings? How can you incorporate this next time you’re down?
Who are the people who make you happiest? How are your relationships with those people right now? Is there anything you want to do differently in those relationships?
Write a list of 5 things that make you happy – remember to revisit when you’re feeling down.
What do you want to learn next? What makes you most curious in life?
If you had to guess, what are the biggest things contributing to your good mood right now? How can you make room for more of that in your daily life?
Think back to a happy memory (it can be from you’re past or today) Write out the story of that experience. How can you bring that feeling to someone else today?
For professional success …
Set Goals Aligned with Your Passions:
When you're in a positive state, reassess your professional goals. Focus on those that align with what excites you, rather than simply what feels obligatory. Working toward meaningful goals increases the likelihood of sustained happiness, which will keep you driven and productive.
Use Happiness to capitalize on a growth mindset:
When you're feeling positive, you're more likely to approach setbacks with a growth mindset rather than feeling defeated. Make a habit of taking a moment to acknowledge when you're happy, and use that as a reminder that stress and challenges are temporary, which helps maintain a balanced perspective during tougher times
Build Relationships Through Positivity:
Happiness is contagious. Use your positive energy to foster stronger connections with colleagues, clients, or your team. When you're happy, it’s easier to engage others, collaborate effectively, and cultivate a supportive work environment, which directly impacts your success and the success of those around you.
Strategies to Fuel Personal Growth and Success…
Celebrate Yourself: Acknowledge all your wins - even the smallest achievements - to maintain momentum and reinforce feelings of happiness and accomplishment. Discover the benefits and how to get started here.
Gratitude Journaling: Regularly write down things you're grateful for to reinforce a positive mindset and build emotional resilience. Learn tips and how to get started here.
Savor the Emotion: Savoring is an emotion regulation strategy focused on fully experiencing and extending positive emotions. Too often, we let good moments pass by without truly appreciating them. By pausing to savor these experiences, we amplify and prolong the positive feelings, making them last longer and enhancing our overall well-being. Lean more about savoring here
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.
4-7-8 Breathing Technique:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle three times.
Why: The 4-7-8 breathing technique is a regulation strategy for feeling happy because it helps manage stress and maintain a calm, positive mindset. By slowing down your breathing and focusing on the rhythm, you can reduce anxiety and increase relaxation. This creates a more balanced emotional state, allowing you to fully enjoy and sustain feelings of happiness.