Happiness in the call center is often considered an oximoron. But the quality of your customer service depends on these people in a position that deals so much with anger, frustration, and stress.
Happiness is so interesting, because we all have different ideas about what it is and how to get it. It’s also no surprise that it’s a key to organizations that outperform the competition with their customer service delivery.
I’m generally happy, and people around be will back that up. I think that most people want to be happy too.
This is an excerpt from BufferApp’s original post on 10 simple things you can do today to make you happier, backed by science.
I would love to be happier, as I’m sure most people would, so I thought it would be interesting to find some ways to become a happier person that are actually backed up by science. Here are ten of the best ones I found.
1. Exercise more – 7 minutes might be enough
Exercise has such a profound effect on our happiness and well-being that it’s actually been proven to be an effective strategy for overcoming depression. In a study cited in Shawn Achor’s book, The Happiness Advantage, three groups of patients treated their depression with either medication, exercise, or a combination of the two. The results of this study really surprised me. Although all three groups experienced similar improvements in their happiness levels to begin with, the follow up assessments proved to be radically different:
The groups were then tested six months later to assess their relapse rate. Of those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!
2. Sleep more – you’ll be less sensitive to negative emotions
We know that sleep helps our bodies to recover from the day and repair themselves, and that it helps us focus and be more productive. It turns out, it’s also important for our happiness. It is important to have a good mattress, because believe it or not, not just because you are sleeping you are getting the rest you need. You can use a memory foam mattress like I do, they are great and do wonders.
In one experiment by Walker, sleep-deprived college students tried to memorize a list of words. They could remember 81% of the words with a negative connotation, like “cancer.” But they could remember only 31% of the words with a positive or neutral connotation, like “sunshine” or “basket.”
The BPS Research Digest explores another study that proves sleep affects our sensitivity to negative emotions. Using a facial recognition task over the course of a day, the researchers studied how sensitive participants were to positive and negative emotions. Those who worked through the afternoon without taking a nap became more sensitive late in the day to negative emotions like fear and anger.
3. Move closer to work – a short commute is worth more than a big house
Our commute to the office can have a surprisingly powerful impact on our happiness. The fact that we tend to do this twice a day, five days a week, makes it unsurprising that its effect would build up over time and make us less and less happy.
According to The Art of Manliness, having a long commute is something we often fail to realize will affect us so dramatically:
… while many voluntary conditions don’t affect our happiness in the long term because we acclimate to them, people never get accustomed to their daily slog to work because sometimes the traffic is awful and sometimes it’s not. Or as Harvard psychologist Daniel Gilbert put it, “Driving in traffic is a different kind of hell every day.”
4. Spend time with family and friends
Staying in touch with friends and family is one of the top five regrets of the dying. If you want more evidence that it’s beneficial for you, I’ve found some research that proves it can make you happier right now.
Social time is highly valuable when it comes to improving our happiness, even for introverts. Several studies have found that time spent with friends and family makes a big difference to how happy we feel, generally.
5. Go outside, get fresh air
In The Happiness Advantage, Shawn Achor recommends spending time in the fresh air to improve your happiness:
Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory…
This is pretty good news for those of us who are worried about fitting new habits into our already-busy schedules. Twenty minutes is a short enough time to spend outside that you could fit it into your commute or even your lunch break.
6. Help others
One of the most useful pieces of advice I found is that to make yourself feel happier, you should help others. In fact, 100 hours per year (or two hours per week) is the optimal time we should dedicate to helping others in order to enrich our lives.
In his book Flourish: A Visionary New Understanding of Happiness and Well-being, University of Pennsylvania professor Martin Seligman explains that helping others can improve our own lives:
…we scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.
7. Practice smiling – it can alleviate pain
Smiling itself can make us feel better, but it’s more effective when we back it up with positive thoughts.
According to PsyBlog, smiling can improve our attention and help us perform better on cognitive tasks:
Smiling makes us feel good which also increases our attentional flexibility and our ability to think holistically. When this idea was tested by Johnson et al. (2010), the results showed that participants who smiled performed better on attentional tasks which required seeing the whole forest rather than just the trees.
8. Plan a trip – but don’t take one
As opposed to actually taking a vacation, it seems that planning a vacation or just a break from work can improve our happiness. A study published in the journal, Applied Research in Quality of Life showed that the highest spike in happiness came during the planning stage of a vacation as employees enjoyed the sense of anticipation:
In the study, the effect of vacation anticipation boosted happiness for eight weeks.
After the vacation, happiness quickly dropped back to baseline levels for most people.
Shawn Achor has some info for us on this point, as well:
One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent.
If you can’t take the time for a vacation right now, or even a night out with friends, put something on the calendar—even if it’s a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it.
9. Meditate – rewire your brain for happiness
Meditation is often touted as an important habit for improving focus, clarity and attention span, as well as helping to keep you calm. It turns out it’s also useful for improving your happiness:
Meditation literally clears your mind and calms you down, it’s been often proven to be the single most effective way to live a happier live.
According to Shawn Achor, meditation can actually make you happier long-term:
Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.
The fact that we can actually alter our brain structure through mediation is most surprising to me and somewhat reassuring that however we feel and think today isn’t permanent.
10. Practice gratitude – increase both happiness and life satisfaction
This is a seemingly simple strategy, but I’ve personally found it to make a huge difference to my outlook. There are lots of ways to practice gratitude, from keeping a journal of things you’re grateful for, sharing three good things that happen each day with a friend or your partner, and going out of your way to show gratitude when others help you.
The Journal of Happiness studies published a study that used letters of gratitude to test how being grateful can affect our levels of happiness. The results indicated that writing letters of gratitude increased participants’ happiness and life satisfaction, while decreasing depressive symptoms.
See? Happiness isn’t hard. You don’t need more money, a better job, a fancy car, or have to depend on others to do it for you. You are in control. You have the power to be happy. So go out there and do it. If you aren’t in a good situation, a circumstance where you are happy: choose to change it. Then go and do it.