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After being pictured knitting at the Olympics, champion diver Tom Daley put crochet and yarn back in the public eye. Keen knitter Dee Marques looks at the health benefits of this popular pastime – from reducing anxiety to improving cognitive function. Two years ago, I was browsing a crafts store website when something caught my eye. All I saw was a beautifully vibrant teal colour, and then I realised it was yarn. I really wanted to have that colour in my life, so I thought that if that meant learning to knit, so be it! I ordered the yarn, found some YouTube tutorials, and haven’t stopped knitting since. In fact, it turns out that my experience of falling in love with yarn and knitting is quite common. Indeed, knitting is going through quite a revival, with people of all ages turning to the craft and discovering the benefits it brings to their mental health. Let's look at why this traditional skill is so popular again and at some of the interesting health advantages knitting can bring you. Knitting: how it became hip When people think about knitting, they usually picture an old lady sitting in a rocking chair and making a pair of thick and furry socks! Well, although old ladies do, of course, still knit, this old-fashioned stereotype is gradually being replaced by a new reality: knitting is no longer just a 'housewifey' thing to do. The health benefits of knitting include reducing stress and anxiety Indeed, knitting is fast-shedding its fuddy-duddy image. Over the past few years it's gone from being seen as something traditional to something radical. Now, knitting is no longer associated with domesticity, but rather with a creative activity for men and women of all ages. For example, Facebook is full of knitting groups for guys, such as Men Who Knit. And the list of celebrities who are into knitting includes Russell Crowe, Christina Hendricks, and, more recently, Olympic bronze medallist Tom Daley – you may have spotted him in the crowd recently darning away during a swimming competition. “Knitting is going through a revival, and people of all ages are turning to the craft and falling in love with it – and the benefits it brings to their health.” A quick online search reveals lots of knitting clubs, as well as an endless Instagram feed where people from all over the world show off their skills and new creations. Some designers have started featuring incredibly creative knit garments that show how knitting is a match for unconventional personalities. Diver Tom Daley and one of his creations Instagram/madewithlovebytomdaley Furthermore, knitting has experienced a huge surge in popularity since the start of the pandemic. As millions of us found ourselves stuck at home with nothing to do due to lockdowns, knitting became a great way to learn a new skill and pass the time while doing something both creative and productive. In fact, during the past 18 months knitting stores have experienced a massive increase in sales and a surge in social media followers! Practical advantages of knitting So, before getting into the health benefits of knitting, here are some other reasons why it's such a cool hobby to indulge in: It’s affordable. You can get started with just a few knitting needles, yarn, and a couple of stoppers. If you don’t want to buy them new, charity shops have tons of knitting goodies at low prices. In fact, I was able to get started by spending just £5! I found a few used needles at a second-hand store, and a neighbour gave me her kit, which she didn’t use anymore due to arthritis. You can knit at home – and everywhere else you want. I made myself a pouch for my knitting tools and I make sure to always have it in my bag. That way, I can make progress on whatever I’m working on when I’m waiting at the GP surgery or at any other place where I know I have a long wait ahead of me. You don't need much space. When you start knitting, you’ll need to follow patterns. Unlike sewing patterns, which can be huge and take up a lot of space, knitting patterns can be easily downloaded from websites and they barely cover more than an A4-sized piece of paper. There are plenty of free patterns, too. Knitting is useful. Fancy a pair of fingerless gloves in your favourite colour? You can make them in one day. Want to make someone a handmade gift? Then knit a scarf, a beanie, or a wash cloth. When it comes to the practical side of knitting, nothing beats knowing that you can make your own clothes and accessories. The knitting community is friendly and supportive. Everyone knows what it’s like to be a beginner and the community if full of people offering help and support to newbies. Six key health benefits of knitting The health benefits of knitting are mostly linked to mental health. But since mind and body are closely connected, the health benefits of knitting could also extend to physical well-being. Here are six potential advantages: 1. Reduced stress and anxiety This is one of the greatest health benefits of knitting and the first to be noticed. Once you get 'in the flow' (and you will know when this happens!), knitting grabs all your attention and you become so absorbed in working row after row, that it takes your mind away from other worries. For me, knitting is synonymous with serenity, reducing both my anxiety and stress. 2. Improved cognitive function At first sight, it may seem that knitting is a simple and repetitive activity. But alternating your knit and purl stitches stimulates brain function. Studies carried out in older adults have shown that this type of productive mental engagement can benefit cognitive skills, including memory and reasoning. Linked to this, some research suggests that the cognitive demands of knitting can also reduce the risk of developing Alzheimer’s and dementia, as it keeps the brain cells fired up. More men than ever are discovering the health benefits of knitting shutterstock/Elmur 3. Improved self-confidence Knitting means creating something, and it’s empowering to go from being a consumer to being a producer. This gives knitters a boost of confidence and a feeling of accomplishment when seeing their work progress. Indeed, there’s a feeling of fulfilment involved in being able to wear or use what you made – doing something with your hands has healing power! And while we all know clinical depression requires professional support, studies have shown that knitting has can take negative thoughts off the mind and release serotonin, which helps fight depressive states. 4. A lesson in mindfulness Knitting requires focus and concentration in the present, one stitch at the time. This craft has been called 'the new yoga', since every knitting session is a great opportunity to disconnect from the outside world, slow down, and focus. Does this sound familiar? Yes, it’s similar to mindfulness, and so the health benefits of knitting are linked. “Studies have shown that knitting can take negative thoughts off the mind and release serotonin, which helps fight depressive states.” In fact, some people compare knitting to meditation and have even coined a new term for it: medknitation. Instead of repeating a mantra or focusing on their breathing, some knitters concentrate on the repetitive flow of knitting and are able to achieve a similar meditative state. The teacher of happiness.com's MBSR course, Tine Steiss, is an avid knitter and keen proponent of the hobby due to its many benefits: "Knitting keeps my hands busy and this is beneficial in two situations: I can listen more deeply, be it in a meeting, in a conversation or with an audio book or podcast. I don't then reach for my mobile phone, a snack, or some other form of distraction. RELATED: How to Practise Niksen – the Art of Doing Nothing “But knitting also helps me relax, or in other words, it's an excuse to relax. When my hands are busy, the brain no longer searches for things that need to be done. Unlike mindfulness meditation, where I'm actively exercising the brain in a form of focused stillness, when I'm knitting, the brain is casually chilling on the couch.” Happy knits from designer Lizzie Kaya Instagram/gimme_kaya 5. It boosts dopamine and a feel-good effect Knitting can be frustrating when you’re a beginner. It took me a while to figure out how to undo mistakes, and until that happened, I was annoyed every time I got a stitch wrong. But it’s also incredibly rewarding. Seeing the progress of your work, gaining self-confidence, and being relaxed are all states that trigger dopamine. This substance is known as the feel-good hormone, and it has a beneficial effect on body and mind. The release of dopamine can help regulate mood, sleep, digestion, blood flow, and many other important functions that contribute to the fabulous health benefits of knitting. RELATED: Happiness Hormones – the Neurochemicals of Happiness 6. A sense of control Most of us have felt things getting out of control over the past year or so. Instead of dwelling on the negative state of things, choosing to spend time doing something over which you do have control can help improve your well-being. Start with an easy project so that you can experience that wonderful feeling of being in control of what can be controlled. To sum up, knitting is another coping tool you can add to your arsenal. Emotional well-being is one of the health benefits of knitting that everyone should experience. The takeaway: why knitting benefits your health The therapeutic effects of knitting range from reduced stress to better cognitive functioning, self-confidence, and the ability to focus on the present moment. You can experience the health benefits of knitting whether your knit alone or as part of a group. It doesn’t take much to get started, and once you get hooked, you’ll never look back! ● Main image: shutterstock/Samo Trebizan Are you a keen knitter? What health benefits does it give you? Share your thoughts and designs with the happiness.com community in the comments below... happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our happiness Academy Stress management | Sculpturing | Dementia | Painting Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Mental health is equally as important as physical health, and the stigma around depression, anxiety and other mental illnesses is finally being addressed. Dee Marques answers the question 'why is mental health important?' and has some tips on how to strengthen your mind. Mental health is a growing concern in our society, and for good reason. According to the Mental Health Foundation, more than 15 per cent of all adults will experience a mental health problem in any given week, and the figures increase to almost 25 per cent among young people. All over the world, mental health issues account for a significant percentage of the overall disease burden, and the figures seem to be on the rise. Thankfully, mental health is seen as increasingly important and in recent years is becoming destigmatized as people discuss it openly more and more. The truth is that mental health problems can affect everyone, irrespective of their age, social class, and financial situation. Being 'successful' in life does not make you immune to suffering mental health issues. While it’s easy to link success with happiness, and happiness with sound mental health, this isn’t always as straightforward as it seems. Sadly, we’re all familiar with recent high-profile suicides involving celebrities like Robin Williams or designers like Kate Spade and Alexander McQueen. They were all successful, wealthy, and accomplished, which teaches us a lesson on why mental health is important: mental illness can affect everyone, just like physical illness. RELATED: Dealing with suicide, bereavement and loss On this note, there’s a tendency to give more importance to physical health than to mental health. This bias towards the physical may be due to the fact that physical disease is more obvious, easier to spot. The medical field is concerned with problems that can be objectively measured (such as weight, blood pressure, cholesterol levels, etc.), but mental illness and its symptoms aren’t as visible as their physical counterparts. If anything, this makes it ever more important to be familiar with mental health warning signs and risk factors. Mental health issues can affect everyone In any case, the importance of mental health cannot and should not be underestimated. Keep reading to find out why. Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body. An Oxford University study revealed that some disorders can reduce life expectancy by up to 20 years – that’s more than heavy smoking. Others have found that people suffering from mental illness are at a higher risk of heart problems and of early death due to heart disease. The list goes on, linking poor mental health to diabetes, osteoporosis, autoimmune skin conditions, obesity, etc. Moreover, some sources describe mental health as social, psychological, and emotional well-being. When this is absent, we become less functional in our daily routine: studies show that mental illness can make us unable to hold down a job or even to get a job in the first place. “Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body.” Other studies show that mental disorders put an enormous strain on personal relationships, weakening family and friendship bonds, which in turn can make people feel isolated and worsen their symptoms. To sum it up, the importance of mental health lies in its connection to physical health and the essential role it plays if we want to enjoy quality of life and happiness. Common mental health problems The most common mental health problems both in the UK and the US are anxiety and depression, which affect between 10 and 18 per cent of the population respectively. The figures are similar at global level, as it’s estimated the depression affects a staggering 300 million people worldwide. Anxiety and depression are important mental health conditions Also ranking high are bipolar disorder, schizophrenia, and phobias or psychoses. It’s clear that mental health problems are widespread, and in fact, the figures could be higher, as in many cases mental health issues go unreported or undiagnosed. Factors that can affect mental health There’s no single cause of mental health issues, since different factors affect people differently, but overall we can classify risk factors into three types: Genetic/physical factors Some people are born with gene abnormalities or chemical imbalances that affect the brain function. Exposure to toxic substances or even bacterial infections are other risk factors. Environmental factors Environmental factors such as poverty or significant financial difficulties, growing up in a dysfunctional family, traumatic childhood experiences, marriage breakdown, and the loss of a loved one. Belonging to vulnerable groups Vulnerable groups such as women, ethnic minorities, homeless individuals, those struggling with addictions or substance misuse, and people with existing health problems. The variety of factors teaches us something about why mental health is important: there are so many factors involved, that no one is really immune to the risks. Mental health: important symptoms It’s important to be familiar with the warning signs of mental health issues, so you can address them in their early stages. Here are a list of some of the most noticeable mental health symptoms: Changes to sleeping and eating habits. Social withdrawal. Mood swings that affect your ability to carry on with daily tasks or your relationships with others. Increased consumption of addictive substances (tobacco, alcohol, drugs, etc.). Inability to concentrate or to get rid of negative thoughts. Apathy. Loss of sex drive. Prolonged sadness or excessive worrying. Feeling hopeless, overwhelmed, and/or useless. Thoughts of self harm. Tips to strengthen your mental health Mental health is made up of different building blocks that work together, so it’s important to target as many bases as possible. Some practical ways to maintain positive mental health include: 1. Audit your own views on mental health Suffering a mental health condition doesn’t mean you’re flawed or weak and is not a reflection of your personality. You should understand that it can happen to anyone, and it’s nothing to be ashamed of. 2. Build a support network with people Build a support network with people you feel comfortable discussing your feelings with and who share your views about why mental health is important. Struggling with mental health? A support network is important 3.Schedule 'me time' Take breaks and use that time productively to do things that you enjoy and that foster your creativity and sense of worth. 4. Adopt healthy daily habits From getting enough sleep to eating well. Being well rested and getting enough nutrients has a direct effect on how your brain works. Track what you eat/drink and your mood to see if you can spot any patterns. “The importance of mental health lies in its connection to physical health and the essential role it plays in quality of life and happiness.” 5. Develop coping skills Skills such as being able to identify negative thoughts so they don’t snowball into mood- and health-affecting disorders. Focus on how to become stronger and more resilient to stress, life changes, other people’s comments. On that note, mindfulness and gratitude are the crucial building blocks of resilience. 6. Keep active Exercise can boost your self-esteem and have a positive effect on your physical and mental health. Choose something that’s motivating enough so you can stick to it. 7. Get professional help if you need it. Don’t let the stigma attached to mental health issues stop you from getting stronger. Fortunately, nowadays mental health issues are being openly discussed and the importance of mental health is being recognised as a top priority. There’s professional help out there, and you’re not weaker or worthless for needing it and reaching out – if anything, you’re smarter for recognising your needs and taking action. Conclusion: why is mental health important? Being aware of the importance of mental health is one of the best ways to protect and nurture your self. This is a challenging but rewarding journey, which you can start today by using the tips we described above to strengthen your mind and live a happier life. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Gardening offers a huge range of mental health benefits, from reducing stress and depression to boosting your immune system. Dee Marques explores seven science-backed reasons to get busy in the garden and boost your well-being. When it comes to strengthening our mental health and finding happiness, common suggestions include taking up a creative hobby, meditation, physical activity, and building solid relationships with others. But did you know that getting green-fingered with gardening could also play an important role in achieving and maintaining happiness and mental well-being? Indeed, the mental health benefits of gardening are many. That could perhaps help explain why gardening seems to be the national pastime in many countries, such as in the UK. According to a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health, and that the benefits were even better than hitting the gym. Survey participants also said that gardening gave them a stronger sense of achievement than tasks like tidying up or cleaning. Furthermore, a research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. When looking into these studies, what stands out is that we don’t need to spend endless hours in the garden, or even have a traditional garden at all to enjoy it mental health benefits. That's because gardening is within everyone’s reach; you can get started regardless of space or time limitations. For example, using a window box to grow herbs. But before we dig deeper, let's take a quick look at where the concept of gardening for mental health comes from. The healing power of gardening through history The connection between people, nature and mental well-being is rooted in history and goes back to ancient Egypt, where royals who felt mentally restless were encouraged to go for walks in their gardens. Eventually, gardening was tested as a clinical therapy during the 18th and 19th centuries. At around the same time, one of the founding fathers of modern psychology, Benjamin Rush, believed that getting hands-on (and hands dirty) in the garden had a healing effect on his patients. A few decades later, greenhouses and gardens were added to rehabilitation units of hospitals who treated world war veterans. RELATED: How Connecting With Nature Benefits Our Well-Being Fast forward to the present day, and the concept of therapeutic horticulture is practised all over the world. From Italy to Singapore, there are certified horticultural therapy gardens that bring the benefits of gardening for mental health to people of all ages and walks of life. Smells great, feels great! Gardening boosts your mental well-being shutterstock/Dean Drobot This renewed interest in gardening is also a result of changing demographics. The number of elderly people continues to grow in many countries of the Western world, and many have found that gardening is a way of offering support to the growing segment of this population. All this sounds really encouraging, but how exactly can gardening create a sense of happiness and well-being? The 7 mental health benefits of gardening It's clear that gardening for mental health is more than a passing trend. Getting busy with plants is like an escape valve from the pressures and stress of everyday life, but there are other important benefits you won’t want to miss out on. Here are seven ways in which gardening and horticulture therapy can help if you're feeling lonely, low in energy and motivation, or struggling with anxiety. 1. Stress relief One of the main benefits of gardening for mental health is its ability to relieve stress. Researchers saw this relaxing effect when investigating bathing in green or forest bathing, the Japanese concept of walking in forested areas. Gardening also provides a welcome break from our increasingly tech-dominated lives. A study found there were significant differences in mood when comparing participants’ response to two tasks: working on a computer and transplanting. “In a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health... the benefits were even better than the gym.” When participants were transplanting, they experienced lower stress levels than when they spent time in front of a computer. Researchers also noticed participants had lower blood pressure when transplanting, suggesting there’s a physical basis for the de-stressing effect of gardening. Additionally, research led by Vrije University Medical Centre in the Netherlands showed that simply looking at an image of a green landscape induced relaxation, in contrast to the constant demands for attention of urban landscapes. “Short durations of viewing green pictures may help people to recover from stress,” van den Berg told The New York Times. 2. Grounding and strengthen connections Gardening fosters a sense of grounding, as it helps us to reconnect with our roots as human beings. People who get involved in gardening often experience a deeper sense of belonging and connection with nature. This is no small feat: think about how disconnected the majority of people are from something as basic as the origin of the food they eat. By contrast, gardening grounds you in the value of growing your own food – even if you’re 'only' growing herbs. This sense of grounding also applies to the social sphere. Gardening can help strengthen your connection with others and offers an opportunity to meet people with the same interests. Visiting your nearest urban garden or allotment can connect you with like-minded folk. One benefit of gardening is reduced isolation shutterstock/Tania Kolinko 3. Staying present Staying in the present moment through mindfulness has a long list of benefits, such as reduced rumination and stress reduction. Gardening is a way of practising mindfulness as you need to concentrate on what you're doing. Furthermore, you can also take time to enjoy the beauty around you. Indeed, all tasks related to gardening (such as digging, pruning or weeding) force us to focus on the task in hand, and in doing so we’re more likely to stay in the present and put aside our worries, even if it’s only temporarily. 4. A sense of purpose Another benefit of gardening for mental health is that you can achieve a sense of worth and purpose. This happens when you get directly involved in something that is hands-on and you can see the end result of your effort. There’s a sense of pride and validation in choosing the plants, herbs and flowers that make you happy, and the pride you feel with nurturing them. In fact, studies show that gardening causes an increase in feel-good hormones like dopamine and serotonin, as helping plants grow stimulates our identity as nurturers. 5. Reduces the risk of Alzheimer's Gardening is related to better brain function and to improved concentration and memory. Some studies have found that it can even reduce the risk of Alzheimer’s and dementia. One long-term study from Australia followed nearly 3,000 older adults for over 15 years, tracking incidence of all types of dementia and assessing a variety of lifestyle factors. The researchers concluded that daily gardening was the single biggest risk reduction for dementia, reducing incidence by over a third – 36 per cent to be precise. “People who get involved in gardening often experience the mental health benefit of a deeper sense of belonging and connection with nature.” The factors that cause Alzheimer’s and its progression are poorly understood. However, as gardening involves so many of our critical functions, such as learning, strength, endurance, dexterity and problem solving, it could be this combination that contributes to warding off the illness in older adults. RELATED: How to Talk to a Parent With Dementia 6. Helps you to keep in shape Gardening involves a lot of physical exercise and so is a form of physical therapy. Weeding, digging, and carrying bags and pots around are all a good workout that can help you keep in shape. According to SAGA magazine, just half an hour of these fat-burning gardening activities can help shift a lot of calories: Digging and shovelling: 250 calories Mowing the lawn: 195 calories Weeding: 105 calories Raking: 100 calories What’s more, regular workouts can help you sleep better, and restful sleep is another essential element in achieving good health. Gardening creates a sense of purpose and achievement shutterstock/Alexander Raths 7. Strengthens your immune system You can strengthen your immune system simply by being exposed to natural light and Vitamin D while you’re gardening outdoors. In turn, this helps build resistance again chronic disease. Interestingly, it's also been suggested that the dirt you end up with under your fingernails may help to boost immunity. Mycobacterium vaccae, a so-called 'friendly' soil bacteria which is common in garden dirt, has been shown to alleviate symptoms of allergies, asthma and psoriasis, all of which can stem from a weakened immune system. In fact, Mycobacterium vaccae has also been shown to reduce depression, so don't be afraid to get your hands dirty: the bacteria can be absorbed by inhalation or ingested from your vegetables. Conclusion: gardening benefits our mental health These are only the proven benefits of gardening for mental health. In this post, we’ve seen that gardening is a natural anti-depressant that can have a powerful reset effect in our minds and bodies. Getting green-fingered is an accessible activity that requires minimal investment. If you have a balcony, a window sill, or even hanging space in your home, you can start gardening and experience a boost in happiness and well-being. It’s that simple! ● Main image: shutterstock/iko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Organic food | Kitchen garden | Self care Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Finding it difficult to seek happiness from anything you do? Sonia Vadlamani explores the reasons why a loss of pleasure and motivation could signify an underlying mental health concern. Plus, she suggests seven ways to start rebuilding your happiness. Several of us find ourselves feeling down at some point in our lives, which could translate to feeling unmotivated, sad, stuck in life or at work, or just bored. However, if you keep thinking 'nothing makes me happy anymore' or 'what’s the point of life', as well as being unable to take delight in anything in your life, it could be that you are actually in a state of deep depression (perhaps without even realizing it). Anhedonia, or the inability to derive joy or happiness from anything around us, is a common indication of an underlying mental health issue such as depression, post traumatic stress disorder, or anxiety. While this feeling mimics boredom, it is also coupled with lack of motivation on one’s behalf to try anything, as nothing seems to matter to anymore, and there is no reward or pleasure to be derived from the action. In fact, it’s estimated that for those living with anhedonia, the regions in the brain that are usually associated with reward anticipation or interest are inflamed. This inflammation causes a dopamine imbalance in the brain, which makes one indifferent to the outcome of any event or situation. Why nothing makes you happy anymore It’s important to know that anhedonia – or the distinct sensation that nothing makes you happy – could also be a symptom of a situational depressive episode and need not be characterized as clinical depression. “It's something a lot of people experience, at least at one point in their lives,” states Dr Miranda Nadeau, a licensed psychologist based in Austin, Texas. RELATED: Feeling blue or clinically depressed? The 4 things you should look out for Anhedonia can be defeated with consistent effort, but first you may need to pinpoint the underlying causes, so that they can be remedied. There are several plausible reasons why you may not find anything interesting or enjoyable anymore: Feeling burned out and exhausted Feeling easily irritable, being sleep-deprived for a long duration and constant lethargy are some of the symptoms associated with burnout. The most usual form of this healthcare issue is seen in the form of workplace burnout, wherein people work through prolonged hours under immense stress, or carry out a wide range of responsibilities without sufficient breaks or rest. Loneliness While loneliness usually occurs in people who live alone or are isolated from others for extended period, a person can feel lonely even when they’re in a crowd. Loneliness as an emotional state takes root when we’re unable to form true connections with others around us. A constant sense of nothing making you happy within can signal loneliness, and the tendency to shut ourselves to the outside world might spiral us deeper into a depressive state, thus making it a vicious cycle. Loneliness and isolation can put us in a depressive state Boredom We often feel bored and uninspired because we’re wired to adapt to our circumstances – positive or negative – and after we get used to something, we tend to become indifferent to it and fail to derive any further 'happiness boost' from it. While this hedonic treadmill is a common phenomenon for most of us, sometimes this prolonged apathy or boredom towards life events can spiral towards substance abuse, addiction to unhelpful routines, self-harming behavior and even depression. • JOIN US! Sign-up to happiness.com and connect with our caring community • Depression If you’re feeling blue often and each new day begins with a sense of apprehension, or if activities that used to spark joy fail to evoke any emotion in you, this could indicate the start of a depressive episode. Depression is a complex condition, with both mental and physical symptoms. However, the good news is that once diagnosed, depression can be treated, making it possible for one to eventually lead a happy, fulfilling life. How to rebuild happiness: 7 steps While the inability to derive joy from anything is a reason for concern and should be addressed, it’s important to realize that others have been in the same shoes before you and have found their way to happiness once again. So, if you constantly think to yourself 'nothing makes me happy anymore', here are some ideas to help you gradually change this state of mind and feel happier. 1. Get sufficient rest Research reveals a strong link between troubled sleeping and depression, with sleeping disorders present in nearly 75 per cent of adults diagnosed with depression. Sleep disturbances can raise stress levels and anxiety, impacting one’s overall quality of life. “If you keep thinking to yourself 'nothing makes me happy anymore' or 'what’s the point of life', it could be that you are actually in a deep depression.” Indeed, following good sleep hygiene is essential for ensuring good overall health. Some effective sleep hacks include limiting your overall screen-time and consciously shutting all screens at least an hour before bed. Getting good-quality sleep on a regular basis is one of the surest ways to feel better again, according to research. 2. Consult a physician A persistent feeling that nothing makes you happy could also arise from an underlying medical condition or a sudden shift in your usual lifestyle. For example, those who spend more time indoors are likely to be deficient in vitamin D, which is associated with poor mood, depression and other mental disorders. Eating disorders and health conditions like hypoactive thyroid or iron deficiency can result in depressive symptoms and heightened anxiety as well. Talking to your doctor and getting the bloodwork and appropriate tests done can help eliminate these potential underlying conditions that could cause unhappiness. 3. Take care of your body Our food choices affect our mood and health, as revealed from the discovery of the gut-brain axis. Include lots of good mood foods like green vegetables, seeds and nuts, lean meats and prebiotics to improve your mental health and boost your happiness levels. Dehydration is also responsible for blocking the production of serotonin, potentially impairing our ability to think clearly and make us feel tired all the time, and hence it’s important to stay hydrated through the day. Furthermore, engaging in physical activity will also help combat that 'nothing makes me happy' feeling by releasing endorphins, a type of 'happiness hormone' which can boost our stress management abilities. Exercise releases happiness-boosting endorphins shutterstock/Rido In fact, regular exercise can change our brain, in addition to improving heart health and preventing diseases like diabetes. If you can’t access the gym, try mindful running or restorative yoga to introduce the element of mindfulness and relaxation to your daily exercise routine. Starting slow, setting small and realistic goals and being consistent can create noticeable improvements in the way you feel. 4. Re-configure what happiness means to you At this point, you may be ready to take a deeper glance into what elicits happiness for you and adding activities which may uplift your mood. When I find myself feeling unhappy, I look around for clues as to what makes me happy in the first place, and whether I’ve been doing enough lately to achieve or reinstate that feeling. If there are obstacles that prevent you from picking up activities you once used to enjoy, try inculcating new activities that may interest you and help you feel less bored with life. While traveling to explore various cuisines and fitness pursuits are activities that generally keep me upbeat, I found it was connecting with nature in the form of gardening – even in a limited apartment space – that helped keep my spirits up through the stress and anguish I experienced around the COVID-19 pandemic. Look for ways to incorporate awe in your life. Including 'expressive therapy', or creative expression in the form of making art, music, dance, writing or creative dialog can improve our ability to cope with emotional issues, while helping us form meaningful relationships with others with similar interests. 5. Meditate regularly A daily meditation routine and focusing on your breathwork can help to boost happiness levels, albeit over time and with steady practice. There are several types of meditation you could choose from, depending on the skills you wish to learn from meditation and convenience. For example, gratitude meditation could help you bring attention to the good things in your life, enabling you to release negativity. Deep sleep meditation can improve your sleep quality and help you feel well-rested, rejuvenated, and ready to brave the next day with improved energy levels. 6. Reach out and connect “Oftentimes people experience anhedonia and other symptoms of depression when they feel their social connections are weak,” states Dr Nadeau. Research suggests that forming meaningful social connections can help you find your way back to happiness. Utilizing the power of friendships and positive communication is important for our overall life-satisfaction and well-being. “Research suggests that forming meaningful social connections can help you find your way back to happiness.” While intimate connections and close ties are important, even weak ties can impact us positively by providing stimulation and a fresh perspective, as researcher Karen Fingerman points out. Connecting with random strangers during the pandemic can help you and others feel less lonely and isolated, making the world around feel like a better place. 7. Talk to a mental health professional If none of these ideas are making you feel better and happier, it’s okay to seek professional help when you’re feeling defeated by life. Reaching out and talking to a specialist can help you take stock of your situation and pinpoint the inherent concerns that require addressing or cognitive reframing. Be it dealing with rejection or hurt, working on self-acceptance, or the need to devise work life balance, a therapist can help you process and resolve the underlying issues when you’ve had that 'nothing makes me happy' feeling for a prolonged period. Takeaway: nothing makes me happy Most of us tend to lose interest in things we used to enjoy at some point in our lives. However, anhedonia takes this inability to enjoy to its furthest limits, wherein one can’t seem to take delight in anything that once used to spark joy within them, such as food, conversations, music, travel, etc. If you find that nothing make you happy anymore, start by identifying and addressing the plausible underlying causes. Focus on getting your physical and mental health back on track and indulging in activities that you previously enjoyed or rejuvenate you now. Try to incorporate one or more happy habits into your routine to gradually combat your 'nothing makes me happy anymore' feeling. However, seeking professional help is essential if you’re struggling to reconnect with happiness on your own. • Main image: shutterstock/fizkes If you're experiencing any of the signs of depression make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you are under 19. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Kindness | Motivation | Learning | Altruism Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

The global pandemic, political turmoil, and now the ongoing cost-of-living crisis has left many of us feeling increasingly stressed, anxious and upset. With that in mind, Dee Marques shares 11 practical tips to feel stress-free quickly – all backed by science. Stress is one of the biggest health challenges we face today. While a small amount of positive stress can be good for us, ongoing chronic stress can lead to or exacerbate many serious health problems. And with Coronavirus still testing the health and well-being of the globe, it's become increasingly difficult to remain free from stress, with many of us noticing our anxiety levels are on the rise. Indeed, in the US, more than 55 per cent of people claim to feel stressed during the day, a figure that’s well above the global average (35 per cent). Meanwhile, in the UK, nearly 75 per cent of adults say they have felt overwhelmed by stress at some point over the past year. In fact, stress isn't “just stress”, since it affects both our mental and physical health. Studies show a close link between stress and mental health conditions like depression and anxiety. Other side effects of unmanaged stress include anger, low self-esteem, loneliness and poor memory. As for its potential impact on the body, stress can cause anything from headaches to digestive disorders, insomnia, skin and hair problems, and increased chances of developing heart conditions. 11 ways to feel stress-free fast Since stress is so widespread, you may wonder if it really is possible to become free from stress. While that may seem hard to achieve, there are definitely things you can do to reduce your stress and anxiety levels that do not require a great deal of time or money. Here are 11 ideas you can try to reduce stress and start to feel calm quickly. 1. The power of houseplants One of the simpler (and more enjoyable) steps you can take is creating a stress-free environment. We can’t always do that at large scale, but there are little things you can do in you home and personal working space. Indoor plants, as humble as they may seem, have become increasingly popular recently and for good reason – they can boost enormously your ability to cope with stress. In fact, a Japanese study compared the feelings produced by transplanting a plant vs working on a computer. The result showed that while the group who worked on a computer had higher blood pressure, those who interacted with plants felt calm and soothed. Indeed, adding indoor plants to your home environment can make a world of a difference and help you to become stress-free. Plants may reduce blood pressure and stress levels shutterstock/Amilao 2. Breathing techniques Our bodies react to stress by going into overdrive. Studies confirm a link between slow controlled breathing and the nervous system: taking deep breaths reminds the brain that it’s time to calm down, and then the brain sends the same message to the body to stabilize the heart rate and release tension in the muscles. If you’re not familiar with the benefits of controlled breathing, it’s time to explore some techniques that can help you control anxiety and help you feel stress-free. Check out the final tip in our article on mindful behavior for a great breathing technique that will relax you within seconds and feel your melt away. 3. Physical activity Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly. The type and frequency of exercise depends on your preference and overall health status, but as a guideline, a Finnish medical study found that moderate aerobic exercise was best for higher endorphin levels. “Adding indoor plants to your home environment can make a world of a difference and help you to become stress-free.” Some types of moderate exercise that can bring relief include cycling, brisk walking, dancing and water aerobics. The impact of COVID-19 means we can't do all of these right now, but still try and do some form of exercise in your home or garden to keep your spirits up and mental health in check. RELATED: Mindful running – 6 tips to get you started 4. Body relaxation To become stress-free fast, add a mix of mood-boosting exercise with calming relaxation techniques. Relaxation methods like tai chi, meditation, yoga, or mindfulness have been practised for centuries. Consciously relaxing your body, or even parts of it, can slow down your heart rate, lower stress hormone levels, and boost confidence in your ability to cope with problems. Some techniques you want to try include progressive muscle relaxation, massage therapy, qi gong, and ashtanga yoga. 5. Experiment with essential oils Aromatherapy has been around for thousands of years. Even in Ancient Egypt people were aware of the power of aromatic herbs and their role in well-being. The organs responsible for our sense of smell are directly connected to the parts of the brain linked to emotions, so exposure to certain scents can have a positive effect on mood and help reduce anxiety. Lavender essential oil has been widely studied for its ability to induce calm, and it seems effective in the short-term treatment of anxiety and restlessness. Other essential oils to help you become free from stress include jasmine, bergamot, holy basil, rose, frankincense, vetiver and lemon balm. Aromatherapy: sniff to reduce stress shutterstock/Madeleine Steinbach 6. Create a stress-free playlist We’re only beginning to understand the power of music and how it brings stress relief. If, as 17th century playwright William Congreve said, “music has charms to soothe a savage beast”, surely it can help us reach a stress-free state too? One study compared stress levels in surgical patients who listened to music before an operation and those who didn’t, and found that those who listened to music had lower blood pressure and were said to feel less anxious. Some sounds and rhythms can be more effective than others. 7. Do nothing Feeling overwhelmed by tasks or responsibilities is one of the most common causes of stress. Sometimes, the best response is to put everything on hold and do nothing but take care of yourself: something many of us had to do during the COVID-19 pandemic. However, if doing nothing is still not an option, consider doing less or doing things at a slower pace, or doing them mindfully. Mindfulness gives you a chance to slow down, focus, and become more aware of your reactions. It has also been connected to lower activity in the amygdala, the part of the brain that triggers fear and stress responses. 8. Visualization techniques Visualization techniques can have a calming effect when stress becomes too much to handle. Immerse yourself in a scene that makes you happy and relaxed, and recreate every sensory aspect of the scene, from the smells to the sights or the sounds. By focusing on the sensory experience as a whole, you direct your attention away from sources of stress. Once that happens, your brain will also signal your body to relax. “Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly.” Researchers have found that visualization (also called guided imagery) can boost mood and improve depressive symptoms in multiple sclerosis patients, so it surely can have a beneficial effect on stress too. RELATED: Visualization meditation – how to practise it 9. Share your feelings A burden shared is a burden halved, so don’t hesitate to talk someone close to you if worry begins to take over. Sharing your worries can bring a sense of relief, and scientific evidence supports this. A 2013 study found that disclosing feelings of worry and anxiety to someone sympathetic reduced levels of cortisol, the stress hormone. Sometimes you may even prefer to talk to a stranger. Talking therapy is effective in stress relief, whether it’s in person or over the phone. Talking is a therapy to become stress-free shutterstock/Monkey Business Images 10. B vitamins for stress support Did you know that certain vitamin deficiencies can lead to increased feelings of stress? A stress-free diet should be especially rich in B-complex vitamins. Some researchers suggest that these vitamins can lower homocysteine, an amino acid that spikes in stressful situations. So, it’s a good idea to revamp your meal plan to ensure it includes good amounts of vitamin B-rich foods, such as whole grains, legumes, dark leafy vegetables, seeds and nuts. Making this a habit can help lift your mood and reduce the mental fatigue brought about by stress. RELATED: The gut-brain axis 11. Honour your true self Sometimes, stress is a result of internal conflict. There are situations where we must choose between doing what we know in our hearts to be right, and pleasing others or dishonoring our core values. We all have certain values that guide our lives, so take some time to remind yourself of which are the most important to you. One of the steps towards being stress-free is resolving any tension or discrepancies between who you are and who you want to be. This is your opportunity to do just that and feel better. The takeaway: stress-free living During these tough times, try not to let stress and rising anxiety levels get in the way of your happiness. While we all experience stressful situations, there’s no reason to be overwhelmed by them, since we have multiple tools to strengthen our inner-self and become stress-free quickly. So, the next time you feel your anxiety levels rising, give some of our suggestions a try. ● Main image: shutterstock/baranq happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Stress management | Letting go | Motivation Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

As keen birder Calvin Holbrook explains, the mindful nature of bird watching makes it both a happy – and healing – hobby. From reducing stress levels to providing moments of breathtaking awe, discover seven key mental health benefits of bird watching. My interest in bird watching came totally out of the blue. Well, a shade of blue that is: turquoise, in fact. A stunning colour on the gleaming coat of a male kingfisher swooping in front of me on a river walk. My experience with this long-beaked beauty lasted just a couple of seconds – a flash and it was gone – but it will stay with me a lifetime. Furthermore, it sparked a curiosity in me to start ‘birding’ and experience the many mental health benefits bird watching has to offer. Indeed, the timing of the kingfisher showing up couldn't have been better in terms of my own mental health. I'd recently moved back home to care for my seriously ill mother when COVID hit: a double-whammy of new responsibilities, emotional upheaval, pain and challenges. On the upside, I was lucky enough to be based on an island. It provided me with a stunning coastline and a multitude of woods, forests and marshes to explore. My prescribed daily walk in nature kept my sanity under check, and it wasn't until my encounter with the kingfisher that I really began to be aware of all the different types of birds around me. The majestic kingfisher shutterstock/Sacharewicz Patryk In my local park I started noticing the colours of the jay and the excessively loud squarks it would make. On heathland strolls I was lucky enough to spot hard-to-find yellowhammers and the equally rare Dartford Warbler. And during marsh visits I was blessed to witness many of the giant white-tailed eagles that had been released here on the Isle of Wight. Robins, woodpeckers, sparrows; I had my eye on them all. But what I really noticed while watching my feathered friends was the benefits bird watching made to my mental health. While out birding, a sense of calm, grace and awe would regularly wash over me. 7 health benefits of bird watching And it turns out I'm not alone in noticing the multiple mental (and physical) health benefits that bird watching provides. Multiple studies have shown the advantages of bird watching, and with a 2004 survey showing that almost 3 million adults in the UK regularly go birding, that's a lot of people that could be seeing improvements in their mental health. So, here are seven specific ways that bird watching has benefited my mental health – perhaps it will do the same for you, too? 1. It encourages mindfulness Bird watching is essentially an act of mindfulness, and we all know some of the proven health benefits that can bring – reduced rumination and lowered blood pressure to name but two. In fact, practising mindfulness specifically through birdwatching has been scientifically shown to improve mental health. In a 2017 study published in BioScience, scientists from England’s University of Exeter proved that when people witnessed more birds in their daily lives, they experienced reduced prevalence and severity of depression, stress, and anxiety. Furthermore, participants didn’t even need to interact with the birds directly: simply watching them was enough to signify an improvement in mental health. Additionally, research from the University of Surrey has suggested that actively listening to birdsong contributes to perceived stress recovery and attention restoration. I've experienced these reported benefits of bird watching first-hand. While I was caring for my mother – and during the grief that has followed since her death – walking in my local parks and the mindful manner of bird watching has provided me with the opportunity to 'press pause' on painful feelings and celebrate the beauty of nature and simplicity. Bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness). Bird watching offers many mental health benefits It doesn’t matter if you don’t have a garden; you can feel the benefits of bird watching by practising it from a balcony, window, or by going to your local park or woodland. Stay fully mindful and be sure to focus your attention on how the birds look and sound. Examine the details in their plumage and explore the colours. Do you see any patterns? How long is its beak? What do the claws look like? Can you spot the differences between the male and female of the species? Also, be sure to focus on their calls. Is the sound high- or low-pitched? Are there any patterns in the noises they make? Can you hear a species ‘talking’ to each other? Can you try and imitate their calls? Also, what behaviour do they display? By immersing yourself in the world of the bird your mind should shift away from your worries or other thoughts. 2. It keeps you physically active You may think the exercise attached to spotting birds involves little more than standing still and flexing your arms as you lift a pair of binoculars, but you'd be wrong! As bird watching is mainly an outdoor activity it often involves walking or hiking around different terrains – woodland, shrub, marsh, clifftop. Indeed, many of the more interesting or hard-to-find species may be lurking in more remote areas away from human activity, meaning more effort is required to reach them. And, as you may already know, the benefits of exercise are both physical and mental. Exercise – even walking for a time – leads to an increase in endorphins, one of our so-called happiness hormones, which helps to boost mood and reduce stress. 3. Nature is healing To experience the full health benefits of bird watching you need to get out of your home and in to nature. According to studies, natural environments are proven to have two huge benefits when it comes to our emotions. Firstly, being regularly connected to nature leads to a reduction in stress and mood improvement. Scientists have found a correlation between exposure to natural stimuli (such as birds), reduced stress and anger, and improvement in reported well-being and mental health. “Taking the time to focus on our feathered friends during bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness).” The second emotional benefit of being in nature may not be so obvious. It involves developing stronger bonds with others. That's because an improved and more relaxed frame of mind translates to a deeper attitude of compassion, that, in turn, can improve the quality of our social bonds. Furthermore, spending time out in nature brings forth emotions like joy, awe, serenity, inspiration and gratitude. Consider topping up the mental health benefits of bird watching by combining it with a forest bathing session for a deeply relaxing and rejuvenating experience. Take a break from your screens, switch off your phones, and go birding outside. Your author with his trusted binoculars 4. It keeps you social I prefer to go bird watching by myself – I find the calm and peace of being alone with nature healing and restorative – but that doesn’t mean I am without company. Indeed, the hobby of birding generates a thriving community of like-minded individuals that like to chat, share stories and tips, and, well, just have a laugh. In fact, if you head to a renowned birding spot over and again, you're bound to bump into fellow birders who will soon become familiar faces, and perhaps even friends. Indeed, another advantage of bird watching is that it can be a great way to make new buddies and the mental health benefits of staying social are well proven: not only does it reduce loneliness and boost well-being, but it can sharpen memory and cognitive skills, too. 5. It provide moments of awe Last year, after a day on the beach in a remote woodside beach in Tarragona, Spain, a bird I have been desperate to spot – the exotic-looking Eurasian hoopoe – flew down from nowhere and paraded its plumage and elongated beak right in front of me. This left me awestruck for the rest of the day. Such moments of awe and wonder make up another of the mental health benefits of bird watching. That's because studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us feel happier overall. RELATED: 8 reasons why awe makes you life better Psychologist Jonah Paquette explains the value of awe in his book Awestruck. In it, he writes: “Awe blurs the line between the self and the world around us, diminishes the ego, and links us to the greater forces that surround us in the world and the larger universe.” Bird watching provides many opportunities to experience wonder, surprise and amazement. Whether it’s spotting a new bird species, hearing an unusual call, or watching a display or mating ritual, bird watching definitely provides many awe-some moments. Bird watching can be awe-inspiring shutterstock/Reni Rudisin 6. It stimulates and challenges Yes, bird watching is relaxing but it definitely won't leave you horizontal. In fact, birding keeps you alert and can be challenging, another mental health benefit. Indeed, trying to spot a bird after hearing its call is part of the fun, but it's rarely easy. Challenge yourself to spot a sneaky woodpecker in the branches after hearing its familiar tap-tap-tap sound and you'll likely be scouring the tree for ages before you uncover it. “Awe and wonder make up another of the mental health benefits of bird watching. Studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us happier.” While my mum was seriously ill I challenged myself to train a pair of nesting robins to feed from my hand. Every day I'd go sit on the same bench and the same robin would be back to take seeds from me; first from the bench itself and then later from my legs. Within a fortnight it was brave enough to take the food directly from my hand. Watching this little red-breasted bird then pass the food to its partner (and perhaps keeping a chick alive) was particularly life-affirming when the life of the person I loved most was fading. Trying to spot and identify new species is also a stimulating challenge. Birds will often tease us, flitting in and out of trees to get our attention then zipping off again the moment you've managed to get your binoculars on them. So, it takes time and effort to track them down sometimes. According to CareUK, the process of looking for birds and identifying the species can even be calming for people living with dementia. Furthermore, repetition – in the form of visiting the same places and seeing the same birds – can also be reassuring to someone living with cognitive impairment. 7. It'll make you laugh My final health benefit of bird watching relates to the humour it often provides. Remember that old saying that 'laughter is the best medicine'? Well, the studies back it up: in the short-term laughter reduces stress and soothes tensions. In the long-term it can relieve pain, boost overall mood and even improve your immune system. And when you stop to pay attention you will see that birds have fascinating lives that are as funny to observe as they are beautiful. If you pay close attention to their habits and behaviours you will see some hilarious antics when they are feeding, mating or fighting. It can be like watching a soap opera – but in a feathery format! Some birding tips Purchase a small pair of basic binoculars online or from a second-hand shop. An essential item for a budding birder, binoculars will help you get a closer look at birds that are in the distance so you can examine them in more detail. Take a pocket book of birds with you when you go out in nature so you can try and identify them and tick off any new finds. Great for adults and kids. Tread carefully and don’t make too much noise as not to scare them off. Visit the same places daily and you may be able to build a bond with the birds. Put up bird feeders in your garden or leave seeds on your balcony. Once you start attracting birds to your outside space through food, they will remember it and come back regularly, increasing the amount of mindful bird watching time you can get. The takeaway: bird watching and mental health From reducing stress to providing real moments of awe, the mental health benefits of bird watching are many. It's something you can do by yourself or as a family activity, and the birding community is welcoming and friendly. The mindful practice of birding is also fun, free and gets you out in nature. So, what's not to love? And if, like me, you only ever get to see a kingfisher once, I promise you it will be worth it for that alone! • Main image: shutterstock/soft_light happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

The phrase 'you are what you eat' applies to our metal health too. These good mood food ideas from Calvin Holbrook could help improve symptoms of anxiety and depression. When you feel anxious, depressed or just a little 'meh', it can be tempting to turn to chocolate, ice cream or a huge bag of potato chips in a bid to comfort eat yourself happier. But before you open the fridge or cupboard door again, make sure you keep reading, because there’s growing evidence that you can actually boost your mood and happiness with food. Of course, it has to be the right type of food – what I refer to as 'good mood food'. In fact, the food you eat can have a direct impact on your mood and happiness. If you’re feeling down, it could be because your levels of the neurotransmitter serotonin are low. Serotonin is a happiness hormone that helps regulate your mood, making you feel positive and confident. A lack of it is believed to contribute towards negativity, worrying, irritability and even insomnia. In the human body, serotonin is converted from the amino acid tryptophan, which can be found in many high-protein foods. So, by eating foods containing tryptophan you can boost both serotonin levels and therefore your mood. Good mood foods: eat yourself happy Aside from tryptophan, other acids, vitamins and nutrients found in our foodstuffs can contribute to our overall mood, happiness and mental health. Improving your diet may also help you think more clearly and give more energy. RELATED: The gut-brain axis In fact, science is increasingly linking food to our mental health. A landmark 2015 article in the Lancet even stated that nutrition may be as essential to mental health as it is to cardiology, endocrinology and gastroenterology. So, with that, here’s our pick of the top 8 good mood foods that can positively impact your mental health and happiness. 1. Seeds and nuts Seeds and nuts are high in tryptophan which will be synthesized into serotonin, boosting and stabilizing your mood and also helping you to sleep better (and we all know how important good sleep is for mental well-being). “Serotonin, a so-called happiness hormone, is converted from the amino acid tryptophan, which can be found in many high-protein foods: good mood foods.” So, sow the seeds of health and add these to your shopping list: pumpkin seeds, almonds, cashews, chia seeds and pecans. Nuts can be expensive, so if you’re only going to add one of the selection to your shopping trolley, add walnuts: one handful of these brain-shaped nuts contains a whopping 318mg of tryptophan. Additionally, studies also suggest that a mere handful of nuts a day can also lower your risk of heart disease and cancer, so that's an added health bonus. 2. Salmon It’s pretty in pink, packed with nutritional goodness and a great good mood food. Salmon is full of omega-3 fatty acids, a key nutrient not produced in the body. Omega-3 fatty acids make up part of the membranes that surround human cells, especially in the brain. Studies have shown that consuming omega-3 fatty acid-containing fish such as salmon may ease depression. Additionally, salmon also fights inflammation, and increased inflammation in the body could play a role in depression, according to studies. Likewise, salmon is also a source of vitamin D, which is believed to help ease depression too. On top of that, this vitamin is essential for strong bones and teeth, as well as healthy muscles. In the pink: salmon's a good mood food © shutterstock/timolina 3. Eggs Eggs are a fantastic good mood food as they’re the source of several nutrients related to brain health –vitamins B6 and B12, choline and folate. The B vitamins are essential for a range of cellular and metabolic processes, and they also play an essential part in the production of various brain chemicals. Meanwhile, choline is an important micronutrient that the body uses to create acetylcholine, a neurotransmitter that helps regulate both mood and memory. “Eggs are a fantastic good mood food, as they’re the source of several nutrients related to brain health – vitamins B6 and B12, choline and folate.” Indeed, two separate studies showed that higher levels of choline intake were linked to improved memory and mental function. Eating eggs is an easy way to get choline, but you must eat the yolk of the egg. That’s because that yummy yellow stuff is where the choline is concentrated. • JOIN US! Chat and learn more about well-being and health in our online forums • Deficiency in folate and B12 has been linked to depression, and folate deficiency is common in elderly people with dementia. Studies also show that folic acid supplements can help minimize age-related mental decline, so it follows that getting enough folate through eggs and other sources may help you. 4. Dark green vegetables Your mother always told you to eat your greens, and she was right! Dark green vegetables are another rich source of folate. However, veggies such as broccoli and spinach are not only good mood foods because of folate’s mood-controlling affect, indeed, they contain other mental health benefits. Iron, found in decent amounts in leafy greens such as spinach, is involved in many neurological activities. Its deficiency is associated with anxiety and depressive symptoms. Iron also helps the body to make healthy red blood cells. A lack of Magnesium has also been linked to depressive and anxiety symptoms, and the great news is this mineral is abundant in leafy greens also. Broccoli and kale are also thought to help suppress tumor and other cancerous cell growths. Of course, eating all types of veggies, not just dark green ones, could be beneficial to mental health. A 2017 study from the University of Sydney looked at 60,000 Australians aged 45 and above and examined their fruit and vegetable consumption, lifestyle and psychological stress. The results, published in the British Medical Journal, showed that those who consumed three to four servings of veggies per day reduced their risk of stress by 12 per cent compared to those who ate just zero to one serving. Go green and veg out © shutterstock/4 PM Production 5. Tofu Another vegetarian staple, tofu is made from soybean curd. Soya products are rich sources of tryptophan and you can substitute tofu for pretty much any protein, making it an excellent source of tryptophan for vegetarians and vegans alike. Tofu also contains no cholesterol and is low in calories; two more reasons to add it to your shopping list. 6. Berries We all know that fruit is good for us, but did you know berries are a good mood food for boosting mental health? Strong scientific evidence from a 2012 showed that eating berry fruits has many beneficial brain effects, including helping to prevent age-related memory loss. The study proved that berries change the way neurons in the brain communicate. These signaling changes can improve motor control and cognition and help prevent brain inflammation that contributes to neuronal damage. RELATED: The 15 Best Prebiotics to Include in Your Diet Berry fruits also contain high levels of powerful antioxidants which help protect cells from damage by harmful free radicals. What’s more, they also contain flavonoids, which regulate mood and enhance memory. If that wasn’t enough, they’re high in vitamin C, fibre, potassium and digestive enzymes, but low in calories. Add them to your cereal, porridge or yoghurt for a tasty, fruity pick-me-up! Very berry: eat yourself happy 7. Turkey Many meat-eaters only tend to gobble down this bird over the festive season, but the reality is that turkey is one of the best good mood foods you can consume. Turkey is low in fat and high in protein. This means it’s also high in the tryptophan and, consequently, the feel-good chemical serotonin. Turkey also has decent levels of B6, which is great for fighting off depression, stress, and is a memory booster, too. 8. Dark chocolate OK, so let’s end our good mood food article on something we can all smile about! When we feel down, chocolate is often our top go-to comfort food, and if you pick the right kind of chocolate, you could see some benefits. Of course, the right kind is the antioxidant-rich dark variety, with a minimum of 70 per cent cocoa (put that Cadbury Dairy Milk back on the shelf!). “Strong scientific evidence exists that eating berry fruits has many beneficial brain effects, including helping to prevent age-related memory loss.” As mentioned earlier, iron deficiency is linked to depression and anxiety, so the good news is that a 100g bar of dark choc will provide you with 67 per cent of your recommended daily intake of iron (although that doesn’t mean you should eat two bars to hit your daily iron target – dark chocolate is still loaded with fat and calories). Studies have shown that eating dark chocolate also boosts mood, helping you to feel content and calmer. Dark chocolate also contains phenylethylamine which encourages your brain to release feel-good endorphins. In fact, phenylethylamine is the same chemical your brain creates when you’re falling in love! You should cocoa: chocs away! © shutterstock/Sea Wave Conclusion: good mood foods We all know that eating a diet that’s full of processed food, sugar and alcohol is not good for our well-being or happiness. Additionally, a lack of vital nutrients can be responsible for exacerbating the symptoms of some pre-existing mental health conditions. And consuming excessive amounts of coffee is also bad for anxiety and panic attacks. Instead, the list of good mood foods we’ve outlined above provide you with many of the essential nutrients, amino acids and vitamins that can help improve your mood and overall happiness levels. It's really worth taking time to think about the food we put in our bodies and how it can affect our mood. RELATED: How to Heal Your Gut – 11 Ideas to Restore Belly Health To boost the benefits of these good mood foods further, it’s been suggested that eating them in a raw state could provide optimal results. A 2018 study from New Zealand’s University of Otago found that people who consumed produce in its uncooked state reported higher levels of psychological well-being compared to those who ate mainly cooked alternatives. The study included 422 young adults, and researchers speculated that the micronutrients in fruits and vegetables are more easily-absorbed when consumed in their raw states, hence the benefits. You can find a lot of our good mood food suggestions included in these fantastic recipe ideas from the BBC. Why not give them a try? Happy eating! ● Main image: shutterstock/rawpixel.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Stress management | Gut health | Probiotics & Prebiotics Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!

Something on your mind? Excessive worry, doubt and apprehension is detrimental to your mental health. These six quotes about worrying from Calvin Holbrook should help you to realise that worrying only leads to unhappiness. Find hope and calm a busy mind. When worries and doubts plague our mind, the result can be destructive and detrimental to our mental health. In fact, excessive worrying can easily spiral into more generalized anxiety and depression. Fretting about something in the future (or the past) is something we've all done, by just how common is worrying? Well, according to a 2015 survey of 1,000 adults in the UK, 86 per cent of those that replied consider themselves as worriers. And two out of five people questioned said they worried about something every single day. The survey also showed that, on average, people spend an incredible 1 hour and 50 minutes fretting over something each day. While work-related issues hit the top spot on the fear factor, concerns about money, being late, and health issues also ranked highly. And while more than a third (34 per cent) claimed to be happy to discuss their concerns with others, around a quarter admit they keep their worries to themselves. It's then when deeper problems can arise. It's always a good idea to chat with someone about your worries – a friend or a stranger – but if you can't, these quotes about worrying may help you to change perspective and free your mind. Quotes about worrying: 6 powerful sayings 1. “Worry never robs tomorrow of its sorrow, it only saps today of its joy.” Leo Buscaglia This quote on worrying from American author and motivational speaker Leo Buscaglia is one you may have already heard of. Indeed, it’s one of the most well-known sayings when it comes to the subjects of fear and apprehension. Buscaglia’s concise quote makes what we often forget abundantly clear: no matter how much you worry about something, you cannot change the outcome. Worry serves no purpose. Indeed, worrying over something will only steal time that you could be using in the present – time you could be solve your problem or to do something productive that could be boosting your happiness instead of depleting it. In fact, if you are worrying about something that happened in the past, something going on now, or something in the future, then you are not living mindfully and therefore limiting your chances of joy. So, learnt to stop worrying and stop wasting your precious time. 2. “There were many terrible things in my life and most of them never happened.” Michel de Montaigne This worry quote from French philosopher Michel de Montaigne is another popular saying about anguish and doubt. In it, de Montaigne explains that worries are generally just that – worries – but that they are given so much attention and time in our mind that they almost become 'real' events, when, in fact, they are just thoughts. Indeed, the vast majority of the time, the things people are worrying about do not come true – some studies suggest even up to 90 per cent of the time. Furthermore, in cases where those fears and worries do come to fruition, the outcome is generally better than what was initially expected! So, the moral of the story? Stop creating scenarios in your mind from developing into events when they are just thoughts. 3. “The greatest mistake you can make in life is to be continually fearing you will make one.” Elbert Hubbard This worry quote from American writer, artist and philosopher Elbert Green Hubbard is all about the fear of taking risks. Worrying about what may – or may not – happen can sometimes stop us from moving on with our lives or taking chances that we are offered. RELATED: The time is now – how to stop worrying about the future This quote around fear could relate to something as small deciding what to choose to eat from a menu or it could refer to a more extreme life change, such as taking a job in a new country. Many people let their fears and worries block them from moving forward in life. But if you’re continually fearful of the future and making decisions, this can lead to missed opportunities and regret later down the line. It's better to stop worrying about making mistakes and go ahead and take a chance if you're considering it: taking a new opportunity or risk could work out in your favour. And, well, if not, then you will always have the chance to learn from any mistake or situation that doesn't go to plan. 4. “Let our advance worrying become advance thinking and planning.” Winston Churchill Celebrated UK prime minister Winston Churchill is the source of our next quote about worrying, and it’s a useful lesson. With his words he is basically telling us what we already know: worrying never gets you anywhere – it’s better to use your time constructively and make a plan of action to deal with what’s bothering you. For example, if you’re worrying because you have too many things to do and don’t have a clue where to begin, instead of developing anxiety about it all, write down what you have to do on paper. Then you can 'see’ it more clearly and start prioritizing your tasks in a 'to-do' list. “Buscaglia’s concise quote makes what we often forget abundantly clear: no matter how much you worry about something, you cannot change the outcome. Worry serves no purpose.” Similarly, if your fears are more tangible and you’re worrying about making a decision on something one way or another, make a list on paper of all the pros and cons before making a final choice. Writing worries down and making a plan of action is a way of taking the worry outside of your head and converting energy from worry to action. Churchill’s advice should help you to reduce worrisome thoughts, make a decision and move on with your life. 5. “You probably wouldn’t worry about what people think of you if you could know how seldom they do.” Olin Miller American author Olin Miller is behind this quote about worrying, and I'm sure it’s one many of us can relate to. Worry itself can revolved around many subjects – financial, health, relationship, parenting, getting older, etc – the list is endless. But some of the top worries we have as humans relates to what other people think about us. This is often in terms of our personality, relationships, being attractive enough, our looks, dress sense, etc. RELATED: 8 powerful suicide prevention quotes It’s human nature to want to be loved and feel acceptance. However, this can often lead to people worrying excessively about what others think about them. In fact, science shows this is waste of time as humans spend the majority of our time not thinking about other people, but – you guessed it – about ourselves. Indeed, in 1997, Dunbar, Marriott et al found that 78 per cent of human conversations involved talking about ourselves and our perceptions of the world. Test the theory and ask yourself how often you think about others. Think back to the last time you were at the supermarket, on public transport or simply walking down the street. Try to recall one detail about another person you encountered in any of those scenarios. Not easy, is it? That’s because we’re pretty much all thinking about ourselves and our issues most of the time. So, as this quote on worrying suggests, stop fretting about what other people think about you because – most of the time – they definitely are not. 6. “If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present.” Roy T. Bennett This quote on worry from author Roy T Bennett is all about mindfulness and how living in the present is our only chance for happiness. Worrying about the future can be destructive, but, similarly, raking over past events that we cannot change is bad for our mental health too. Know as rumination, this element of OCD is unhealthy and can in turn lead to depression (learn more on how to stop ruminating). RELATED: 7 powerful quotes on resilience Practising mindfulness helps us to stay in the present moment, fully embracing and experiencing every passing moment. Staying mindful as much as possible helps to keep worries about the future or past at bay, giving less chance for fear and anxiousness to infiltrate the mind. • Main image: shutterstock/Srdjan Randjelovic We hope these quotes on worrying will help you to deal with any doubts about the future or anguish from the past in a healthier and productive way. If you're feeling suicidal, please reach out to someone on one of these global helplines. You can also discuss depression, worry and anxiety with happiness.com members in our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Acceptance | Body positivity | Resilience | Meditation Written by Calvin Holbrook Calvin edits the happiness magazine, makes collage artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Are you considering volunteering? It's an important way to help individuals and communities in need. And, as Calvin Holbrook writes, the benefits of this altruistic act are proven by science. With most of us leading super busy lives, the idea of volunteering – giving your time and energy to a cause without financial reward – may seem an impossible task. I mean, how can we fit anything else into our already jam-packed schedules? However, volunteering is important for many reasons and doesn't have to take up too much time. And, in fact, the benefits of volunteering are vast for the volunteer – not just the community, individual or organization receiving their assistance. Indeed, it's these benefits that could partly explain the rise in popularity of volunteering over the past few years. During 2012-13, 29 per cent of adults in England, UK, said they had formally volunteered at least once a month. The figure in the United States is not far off, at around 25 per cent (with slightly more women volunteering than men). Promisingly, an increasing number of these people are young adults. In the UK, figures show that 2.9 million people in the 16 to 25-year-old age group volunteered during 2015, compared to 1.8 million in 2010: that’s a whopping 50 per cent increase. So, why the interest in volunteering? The Greek philosopher Aristotle once said that the essence of life is “to serve others and do good,” and it seems an increasing number of us are starting to wake up and see why volunteering is important. People are starting to understand how serving and helping each other and different communities benefits not just others but ourselves, too. Why is volunteering important? Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community. Indeed, many organziations and charities rely on the generosity of volunteers as often they’re only part-funded through government or local councils, and cannot afford to pay salaries for all their staff. In fact, many companies depend almost solely upon teams of volunteers to help them thrive and do their work. So, what are the benefits of volunteering? Of course, the benefits of volunteering for those receiving help are clear. Whether it’s providing kids in a Third World country with free English classes or litter picking at your local beach, the benefits to the receiver and the wider community are usually part of the reason why you decide to volunteer in the first place. But did you realise just how important volunteering could be for the person doing it? In fact, volunteering is beneficial to the doer for a whole host or reasons, including stress reduction, combating depression and providing a sense of purpose. “Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community.” And while studies do show that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment. Even giving in simple ways can help those in need and improve your overall health and happiness. So, let’s take a closer look at just why volunteering is important with seven key benefits of this altruistic act. 1. Volunteering connects you with others If you’re feeling lonely, isolated, or simply want to widen your social circle, volunteering in your local community is an important – and often fun – way to meet new people. In fact, one of the best ways to make new friends and strengthen existing relationships is to commit to a shared activity together, and volunteering lets you do just that. Volunteering is an important connection tool. © Professional/Shutterstock If you’ve recently moved to a new city or country, volunteering is an important and easy way to meet new people and it also strengthens your ties to that local community and broadens your support network. Furthermore, it connects you to people who have common interests and passions and who could go on to become great friends. RELATED: The importance of community – 7 key benefits In fact, volunteering is an important and interesting way to meet people who you might not normally connect with: people from different age groups, ethnicities or social groups. Because volunteering is open to everyone, it allows you to meet a wide variety of people from all sorts of walks of life, something that can only open your eyes further. 2. Volunteering builds self-confidence and self-esteem Doing good for others and the community helps to create a natural sense of accomplishment. And working as a volunteer can also give you a sense of pride and identity, helping to boost your self-confidence further by taking you out of your natural comfort zone and environment. Indeed, volunteering helps you to feel better about yourself, which you can then take back to your ‘regular’ routine, hopefully creating a more positive view of your own life and future goals. If you’re shy or fearful of new experiences, cultures and travel, volunteering overseas could be an important and insightful way to help you build self-confidence in this area too (not forgetting the other benefit of this type of volunteering – a chance to see a bit of the world at the same time!). • JOIN US! Sign-up to happiness.com and connect to a caring community • Research shows that volunteering could be particularly useful and important in boosting the self-esteem and confidence of adolescents who are just starting out on their life journey. A 2017 study from the University of Missouri and Brigham Young University that included almost 700 11- to 14-year-olds examined how sharing, helping and comforting others affected self-confidence. The study found that altruistic behaviors may indeed raise teens' feelings of self-worth and that adolescents who assisted strangers reported higher self-esteem one year later. “If you’re feeling lonely or simply want to widen your social circle, volunteering in your local community is an important – and fun – way to meet new people.” And a National Youth Agency report seemed to corroborate this evidence. In it, young people aged 11 to 25 “repeatedly stressed that volunteering had increased their self-confidence, self-esteem and self-belief.” This self-confidence boost was shown to be strongly linked to improved communication skills, especially amongst young volunteers who were previously nervous about meeting new people. 3. Volunteering is important for physical health... Interestingly, volunteering has distinct health benefits that can boost your mental and – perhaps more surprisingly – physical health. Indeed, a growing body of evidence suggests that people who give their time to others might benefit from lower blood pressure and a longer lifespan. A 1999 study showed that ‘high volunteers’ (helping out at two or more organizations) had a 63 per cent lower mortality rate than non-volunteers. And more recent research (2013) from Carnegie Mellon University found that adults over 50 who volunteered regularly were less likely to develop high blood pressure (hypertension) compare to non-volunteers. Hypertension is an important indicator of health as it contributes to stroke, heart disease and premature death. Volunteering has many important health benefits © shutterstock/Dragon Images Lead study author Rodlescia Sneed said that carrying out volunteer work could increase physical activity among those who aren’t normally very active, and that it could also reduce stress: “Many people find volunteer work to be helpful with respect to stress reduction, and we know that stress is very strongly linked to health outcomes.” Importantly, volunteers seem to notice these health benefits too. Indeed, a 2013 study from UnitedHealth Group and the Optum Institute of over 3,300 U.S. adults revealed that 76 per cent of those in the United States who volunteer said it makes them feel physically healthier. Also, around 25 per cent said that volunteering had been important in helping them manage a chronic health condition. 4. ...and mental health When it comes to volunteering being important for mental health, the benefits are clear. It can help counteract the effects of stress, depression and anxiety. Indeed, the social contact aspect of helping others can have a profound effect on your overall psychological well-being. Volunteering keeps you in regular contact with others and helps you develop a solid support system, which in turn combats against feelings of loneliness and depression. Volunteering with animals has also been shown to improve mood while reducing stress and anxiety. The social aspect of volunteering boosts mental health © Rawpixel/Shutterstock Finally, volunteering boosts mental health simply because carrying out an altruistic act makes you happier; the so-called 'helper's high'. Human beings are hard-wired to give to others, and by measuring so-called brain activity and happiness hormones, researchers have found that being helpful to others can deliver great pleasure. RELATED: The power of kindness A 2008 study from the London School of Economics examined the relationship between volunteering and happiness in a large group of American adults. The researchers found that the more people volunteered, the happier they were. Compared with people who never volunteered, the odds of being ‘very happy’ rose seven per cent among those who volunteer monthly and 12 per cent for those who volunteer every two to four weeks. 5. Volunteering is important for a sense of purpose Because volunteering means choosing to work without receiving monetary compensation, people often choose to give their time to issues or organisations they feel are important or have a special connection to. For example, if you're a big animal lover you may want to volunteer at a pet shelter. Or, perhaps you’ve living with or have recovered from an illness and want to dedicate some of your spare time to a charity that helps others living with the same condition. Volunteering like this helps address a social problem that is meaningful to you and in turn helps to build a sense of purpose, which furthermore boosts your own happiness. “When it comes to volunteering being important for mental health, the benefits are clear. It can help counteract the effects of stress, depression and anxiety.” You can try volunteering at any age to help build a sense of purpose, but it’s often particularly common in older adults – those that have retired or maybe lost a partner of friends. Whatever your age of life story, volunteering can be an important technique to help give your life new meaning and direction! 6. Volunteering helps you forget your own problems One other benefit of volunteering is that focusing on others can give us a deeper sense of perspective and help distract us from negative thoughts and help stop rumination. Volunteering often involves helping those in need and can be useful in showing us that, in fact, our own lives are not as bad as we thought they were. 7. Volunteering is important for your career In an increasingly competitive job market, volunteering experience can be incredibly useful. It shows potential employers that you can take initiative and that you’re willing to give your own time to improve the world for other people. • JOIN US! Volunteer and shine your light at happiness.com • Furthermore, volunteering gives you the opportunity to practice important common skills used in the workplace, such as communication, teamwork, problem solving, planning and organization. Indeed, if you haven’t had a full-time job before then volunteering is an essential way to prove your skills when you do go for work interviews. Boost job prospects as a volunteer © shutterstock/Monkey Business Images Also, if you’ve just graduated or looking for your first job, volunteering is an important and relatively easy way to get a foot in the door of a company you’d like to work with. Even if there's no immediate chance of employment afterwards, volunteering can help you to make connections for the future. RELATED: Six steps to real happiness at work Alternatively, if you’ve already had jobs and are considering a change of direction, volunteering is an important and fun way to try out different career options, especially if you’re not quite sure of where you want to go next. Indeed, volunteering offers you the chance to try out a new career without making a long-term commitment! Conclusions: the importance of volunteering It's clear the benefits of volunteering are huge – improved physical and mental health, new friends and avoiding loneliness, a sense of purpose and deeper self-confidence. In turn, all of these things will help to boost your overall happiness: a win-win situation for all involved. If you're considering volunteering, ask yourself a few questions before taking the plunge. Firstly, really think about which causes you're passionate about – it means you're more likely to enjoy and stay committed to the work. Secondly, are you looking for regular volunteering opportunities or would you prefer a one-off project? Thirdly, what skill set can you offer and what can you hope to gain from volunteering? Good luck when you finally get going, and make sure you have fun – volunteering is important – the benefits are clear – but it's important to enjoy it too! • Main image: Rawpixel/Shutterstock Have you ever or do you still volunteer now? What are the benefits for you? What did you enjoy most about it? The happiness.com community would love to hear your story below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy classes Kindness | Motivation | Learning | Altruism Written by Calvin Holbrook Calvin edits our online magazine, makes art and loves swimming, yoga, dancing to house/techno, and all things vintage!

It's been described as a 'silent epidemic': the number of lonely men in the UK and US is on the rise, and so are male suicides. Calvin Holbrook asks if the two could be linked and examines the causes – and possible solutions – of increasing loneliness in male populations. I can still remember grinning ear-to-ear after receiving the keys to my first apartment that was going to be all mine. After years of dodgy flatshares, I’d finally achieved the holy grail of London living: my own home (albeit rented, of course). No more arguments about washing up or cleaning. No more walking into the kitchen in the morning and finding randoms munching on my Cornflakes. The chance to now walk around starkers. Bliss. However, after some months, my initial feelings of happiness started to fade. Feeling increasingly isolated from friends that lived far away, I was spending more time indoors alone. When winter came around, things only got worse and my loneliness deepened into a depression. What was meant to be an amazing new experience quickly soured. At the time, I was in my late 20s. Now, we all know the stereotype of lonely old spinsters –women living alone that go days without talking to anyone except their 27 cats – but I was a young (ish) male. Wasn’t it only old women – and not men – that got lonely? • NEED TO TALK? Find support in our depression forums and join a caring community • Well, as recent research shows, the answer to this questions is a resounding 'no'. Increasingly, it's men – of all different age groups – that are feeling the pains of loneliness and solitude. This increase appears at the same time as a sharp rise in male suicides, so could the two be linked? Loneliness in men: the recent statistics According to a recent YouGov poll in the UK, almost one in five men (18 per cent) owned up to not having a single close friend. Furthermore, one in three (32 per cent) stated that they didn’t have a best friend. For women, these figures were lower at 12 and 24 per cent respectively, suggesting that, on average, men in the UK are leading more solitary lives compared to women. On the edge: loneliness – and suicide – among men is on the increase shutterstock/FotoDuets However, the survey also suggests that while men appear to be lonelier than women, in reality they’re less likely to own up to feeling lonely. Because although the poll showed that 44 per cent of UK men admitted to being lonely ‘sometimes, often or all of the time’, the figure for women was actually higher (50 per cent). This idea that men don’t want to admit to any feelings of male loneliness was backed up by a 2017 by the Jo Cox commission on loneliness. It surveyed 1,200 men and 10 per cent said they would not admit to feeling lonely, preferring to keep it hidden. So, why are there so many lonely men in the UK and other parts of the developed world. What are the driving forces behind the phenomenon of male loneliness? 1. Not discussing feelings These studies suggest that many men prefer not to open up about their loneliness, so it’s not surprising that loneliness among British men has been described by some as the “silent epidemic”. Indeed, a lot of us men the world over would rather talk about anything else other than what’s going on inside us in terms of feelings and emotions! And that’s partly because doing so means opening up and showing real vulnerability. RELATED: 11 things to do if you're feeling lonely Many men growing up are taught not to express our vulnerability as we're shown by society and the media that it’s something weak. We’ve been told to keep a stiff upper lip, to ‘keep calm and carry on’; men should not express their feelings. But, actually, showing vulnerability to someone else is one key factor in which real, close friendships can be forged, and loneliness beaten. A 2012 study entitled 'Men and Suicide: Why it's a social issue’ from the UK charity Samaritans found that even today men still compare themselves against a ‘gold standard’ that values control, power, and invincibility: all these things go against men being vulnerable and speaking out about your emotions and mental health issues. This reason for male loneliness is closely linked to a second factor. 2. Society, stigma and toxic masculinity As well as being taught to be tough, from early childhood many of us men are also conditioned to be assertive and ‘manly'. Not only by our fathers (and sometimes mothers), but by society at large and advertising. Indeed, entire marketing and advertising campaigns are created around what it means to be a man and shoved in our faces. The Samaritans study also found that during childhood men in the UK are taught that being ‘manly’ doesn’t emphasize social and emotional skills. Furthermore, they suggested that it's clearly linked to men taking their own lives. The study states: “Masculinity – the way men are brought up to behave and the roles, attributes and behaviours that society expects of them – contributes to suicide in men.” “Many men prefer not to open up about their loneliness, so it's not surprising that loneliness among British men has been described as a 'silent epidemic'.” Meanwhile, in the US, similar things are afoot. Psychology professor and author Niobe Way has researched teenage boys and their closest friendships. Her work shows that boys in early adolescence express a deeply fulfilling emotional connection for each other. However, by the time they're adults, that sense of connection has disappeared. Why? Way suggests that this ‘natural’ distancing is, in fact, artificial – a result of toxic judgments leveled against boys and young teenage men by their society and environment. Speaking to Mark Greene for Upworthy, Way explained: “Boys know by late adolescence that their close male friendships, and even their emotional acuity, put them at risk of being labeled girly, immature, or gay. Thus, rather than focusing on who they are, they become obsessed with who they are not  —  they are not girls, little boys nor, in the case of heterosexual boys, are they gay.” The result? “These boys mature into men who are autonomous, emotionally stoic, and isolated,” says Way. Three strong factors for male loneliness. And even though many of these men are now in relationships with families, it can be argued that they're experiencing a real sense of loss from losing their previous male friendships. 3. Fewer bonding opportunities Research suggests that men bond more during shared, intense experiences, for example, group sporting activities or serving in the military. Women, on the other hand, find making friendships easier and see more options, forging pals with other parents they meet through children’s schools, clubs or sports teams. According to the YouGov poll, 71 per cent of women found friends this way but only 49 per cent of men did. RELATED: How to make new friends as an adult Speaking to The Times, Robin Hewings, the director of research at the Campaign to End Loneliness, backed up this difference between male and female loneliness figures in the 2019 YouGov survey: “Women are more likely to have wider social networks than men across their lifetime and spend more time cultivating their existing friendships and meeting new people. For a lot of men, friendships formed in the workplace are key, which can lead to loneliness and isolation in retirement.” 4. Retirement and living alone Indeed, retirement plays an important part. If those male work relationships are not continued after retirement, it can lead to isolation and loneliness. Figures from the Jo Cox Commission state that over a quarter of men aged 65-69 in the UK said that retiring had made them feel lonely. And as my own personal of living alone shows, it's not always what it's cracked up to be. In reality, for some men living alone, it can be isolating, with them having less regular contact with family and friends. The number of middle-aged people living alone in the UK has jumped by about a half over the past two decades, figures show. For men, the ages of 45 to 64 were the most common with approximately 1.3 million men residing solo. 5. Marriage You’d expect married men to be less lonely and unsupported, but a 2015 YouGov survey for Movember actually showed that UK married men have some of the lowest levels of support outside of their homes. In fact, they were found to be over 30 per cent more likely than their single counterparts to claim they have no one to turn to. Solo shame: men typically have fewer bonding opportunities than women shutterstock/Prostock-studio Importantly, married men are also more than twice as likely as men who cohabit with a partner yet remain unmarried to say the same. This suggests that its marriage itself, rather than being in a long-term relationship, that cuts existing male friendship ties. Sarah Coghlan, country director for Movember UK, told The Telegraph: “Men are expected to spend time with their wives, and that’s normal and natural and very healthy, but at the cost perhaps of friendships that they need to invest in.” Male loneliness and suicide Aside from these major causes of male loneliness, some other factors include moving away from friends and family, going through a breakup, unemployment, and the death of a family member. Just like me, you've probably experience loneliness to some degree. But while being lonely is something we all go through now and again, if chronic loneliness develops, it can be dangerous – or even fatal: a 2015 study showed that lacking social connections is as bad for our health as smoking 15 cigarettes each day (Holt-Lunstad). According to the Jo Cox commission study, around 35 per cent of men said being lonely made them feel depressed. And if men are battling depression or anxiety as well on top of loneliness, then it’s pretty hard to ‘keep calm and carry on’: eventually something has to break, and that's what we're seeing with a rise in mental health issues in men. RELATED: 8 powerful suicide prevention quotes In 2018 the UK suicide rate rose to its highest level since 2002 – over 6,500 people took their own life (11.2 per 100,000 people) – a figure up 12 per cent on the previous year. And of those registered suicides, a staggering 75 per cent were men. Likewise, in the US, suicide as a whole is the highest it has been in decades and as of 2017, the male suicide rate was over three times that of the female rate. So, it’s clear that men are disproportionately taking their own lives, with loneliness playing a big part. Combating male loneliness To fight off male loneliness, it’s vital that all men – regardless of sexuality and relationship status – take their friendships seriously and continually invest in them. Men are traditionally more likely to develop friendships with someone they have met at a bar or pub or through sports clubs, but there are plenty of other ways to meet other men and women and combat male loneliness. Some ideas for ways lonely men to make new friends include: Joining a gym and trying a new fitness course, signing up to do a marathon, or joining a walking or hiking group (the latter is great as you have to talk while walking, plus you get the benefits of being in nature). Get a dog and strike up conversations with other owners while out. Get to know neighbours by joining a local community group. Use social media to re-connect with old friends, then try to meet in a real-world setting. Doing voluntary work. As well as meeting new people to combat loneliness, there are plenty of other benefits to volunteering, such as boosting self-esteem. Indeed, within the UK, there have been some great initiatives set up to reduce the number of lonely men and to make their worlds brighter. These case studies can be examined to see what works best. In Leeds, the Time to Shine program aims to reduce the loneliness of the city’s older population. It was found that ensuring men feel they have something practical to offer is important in them getting involved – this worked well when mean were encouraged to volunteer in a charity shop. “To fight off male loneliness, it's vital that all men take their friendships seriously and continually invest in them.” Other activities that appeal to older men include those which provide the chance to teach skills to others, such as DIY or gardening or DIY. These have helped lonely men to generate a sense of purpose and help build their self-esteem. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Working together: the Men in Sheds scheme helps lonely men in the UK YouTube/Spool Elsewhere, the UK Men’s Sheds Association helps men to reduce loneliness by enabling them to connect and enjoy skills and activities together. And, yep, as the name suggests, it’s done in that traditional older male habitat – the garden shed. Over 500 sheds are in operation throughout the UK with over 100 more in development. And while many of the men involved are of retirement, the project attracts younger lonely me also. A cut above Another success aimed at the younger generation of depressed and lonely men in the UK is the Lion’s Barber Collective. Founded in 2015 by barber Tom Chapman, the aim is to turn barber’s shops into safe spaces of discussion for men. Chapman gives profession training courses in person and via video helping barbers to feel comfortable about discussing mental health with their clients. • JOIN US! Need support? Sign-up to happiness.com and join a community that cares • The intimacy of getting a haircut is used as a starting point for conversations around depression, anxiety, etc. What’s more, as it’s a regular and frequent event, the Collective hopes that clients can be a rapport and friendship with their barbers. As Chapman explained to Quartz magazine: “Being in the chair, having that conversation, one-to-one contact, human contact, that doesn’t happen very often.” Group gains: activities such as hiking can fight off male loneliness shutterstock/illpaxphotomatic “We [barbers] listen on average 2,000 hours a year. If we can help train barbers to recognize the signs, ask the right questions, listen with empathy and without judgement and help them help their clients find the resources that are available, we can help save lives,” Chapman said. His initiative, which started in Devon, has won plaudits and has now spread internationally to New York City and Australia. Readdressing toxic masculinity Initiatives like these are making great strides to make positive changes in male loneliness and mental health. And it seems some companies and advertisers are starting to take note that they also play an important role in influencing men’s mental health and loneliness. Continuing the men’s grooming theme, shaving company Gillette recently changed their 30-year-old tagline from ‘the best a man can get’ to ‘the best men can be’ to fight back against toxic masculinity. The company said the new tagline and advertisement was part of a broader initiative for Gilette to promote “positive, attainable, inclusive and healthy versions of what it means to be a man. Of course, it will take a lot more than this to reverse the worrying trend of male loneliness and suicide. But with a growing awareness and discussion of male mental health and successful initiatives like Men's Sheds Association and Lion's Barber Collective expanding throughout the UK and beyond, hopefully soon there won't be so many lonely men struggling to cope with their isolation. Indeed, as stigma around male loneliness continues to be broken down, men should be able to become more vulnerable and feel comfortable opening up about the issues affecting them. ● Are you struggling with mental health issues or loneliness? In the UK and Ireland, the Samaritans can be contacted on 116 123 or [email protected] or [email protected]. In the US, the National Suicide Prevention Lifeline is 1-800-273-8255. In Australia, the crisis support service Lifeline is 13 11 14. For other international helplines, visit www.befrienders.org. Main image: shutterstock/Robsonphoto happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Compassion | Friendship | Charity Written by Calvin Holbrook Calvin edits the happiness.com magazine, as well being an artist and travel lover. He also loves hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!