How to be happy
Replace negative thoughts with
Express gratitude for the good
things in your life. Being grateful
for the things you have can change
your life. It helps you focus on what’s
going well so you’re less likely to feel
depressed about your life. Take 1-2 minutes
to savor positive moments. Additionally,
thank people when they do nice things for
you.
• Keep a gratitude journal or list 3-5 things
you’re grateful for each day.
• Your gratitude list might include, “my
cat,” “a job I love,” “a best friend I can
call anytime,” “a cozy bed,” and “good
food to eat.”
• When you're feeling down, look back
over your gratitude list to help you feel
better.
positive self-talk. Negative thoughts
can make it hard to feel happy, but you can
change them. When you notice negative
thoughts, challenge their accuracy. Then,
replace the thought with a positive or
neutral thought. Additionally, make
positive statements to yourself throughout
your day.
• Let's say you catch yourself thinking,
“I’m so ugly.” You might replace this
thought with, “I can’t be ugly because
everyone is beautiful in their own way,”
or “I’m unique, and that makes me
beautiful.”
• Use positive affirmations like, “I can do
this,” “I’m enough,” or “If I try, I’m
already successful.”
Tip: Talk to yourself the same way you’d
talk to your best friend. For instance, if
your friend messed up a presentation at
work, you’d likely say something like,
“These things happen sometimes. You’ll do
better in your next presentation.”

Compliment yourself at least
once a day. Focus on what you’re
doing well by giving yourself
regular compliments. Point out your best
features, celebrate your talents, and
recognize your accomplishments. This will
help you think positively about yourself.
• Say, “This outfit looks great on me,”
“I did an amazing job in that
presentation,” “I’m such a great writer,”
or “I love that I’m so compassionate.”
Stop comparing yourself to other
people. Everyone is on their own
journey, so it’s unfair to you to measure
your progress by looking at what others
have accomplished. Don’t worry about
what other people are doing. Instead,
compare yourself to where you were in the
past. This will help you see how you’re
progressing.
Look for something positive when
you’re facing an obstacle.
Hardships and setbacks are part of life, and
no one is immune from them. When you’re
facing a problem, do your best to find a
silver lining. This can help you feel better
in the moment and may help you grow from
your experiences.
• For instance, let’s say you’ve lost your
job. This is a really difficult experience,
but you might focus on it as an
opportunity to switch careers.
Use mindfulness to help you focus
on the present. Dwelling on your
past and stressing about the future can
negatively affect your mood. Being mindful
can help you stay focused on the present so
you avoid unnecessary overthinking.
• Meditate for 10 minutes.
• Do just one thing at a time.
• Focus on how your feet move against the
ground.