The prolonged conflict in the Middle East is entering its third month, with oil prices showing no signs of improvement. Meanwhile, the government remains unsettled, preparing to borrow a large sum without clarity on how it will assist citizens with living costs, how much aid will be provided, or by what methods. It's unsurprising if readers feel anxious in these uncertain times, with no one able to predict when 'normalcy' will return—or whether it truly will.
However, life must go on even as government aid has yet to arrive. The author offers some ways to uplift our spirits day by day through affordable happiness techniques, proven by research to genuinely enhance well-being and offer good value for money.
Certainly, these techniques are akin to 'painkillers' prescribed to treat serious conditions. While they cannot resolve structural problems, they can help us find some happiness amid these uncertain times.
Numerous studies consistently show that being in natural environments—such as parks, forests, or beaches—is linked to better health and well-being. Living near green spaces also lowers risks of heart disease, obesity, diabetes, asthma, and stress-related illnesses. In Japan, the practice of 'forest bathing (shinrin-yoku)' affects heart rate, blood pressure, and stress hormones positively.
A UK study found that spending at least two hours a week in nature—whether short daily visits to a park or longer weekend walks—significantly improves health outcomes. Activities like walking, sitting quietly, or simply enjoying nature count as nature exposure. Visiting local parks or traveling to natural sites are cost-effective ways to boost happiness.
Exercise is closely linked to well-being. A US study involving over 1.2 million adults found that moderate exercise improves mental health and significantly reduces mental health risks. The relationship is U-shaped, with optimal benefits at 30–45 minutes per session, three to five times weekly. Exercising more than 90 minutes per session may worsen mental health. Team sports, cycling, and aerobic exercises offer the greatest benefits.
A global literature review confirms that populations across Asia, Europe, North America, and Oceania have lower depression risks when exercising regularly. Thus, affordable happiness involves finding at least 30 minutes daily for physical activity.
About two decades ago, a famous experiment randomly assigned participants to write three journal entries about obstacles, things they were grateful for, or neutral events, either daily or weekly. Those recording positive events showed a more optimistic outlook, exercised more, and slept better.
This experiment has been replicated multiple times. One randomized controlled trial called "Three Good Things" had participants write about three positive daily events for a week, resulting in increased happiness and significantly reduced depression risk. Experts suggest daily journaling may lead to burnout; thus, writing positive entries weekly may suffice.
What good things happened to you last week? Try writing them down tonight before bed.
Getting enough sleep is a simple, low-cost way to find happiness but often overlooked. Decades of research agree that sufficient sleep is crucial to well-being. On days with insufficient sleep, not only do we feel worse, but our brains lose the ability to experience positive emotions. Studies show sleep deprivation increases negative feelings such as anxiety, depression, and irritability, impairs social interactions, promotes social withdrawal, and raises conflict risks with coworkers and loved ones.
However, getting enough rest in an era of high energy costs can be challenging because nighttime heat affects sleep quality, especially if bedroom temperatures exceed 30 degrees Celsius. Therefore, investing in air conditioning during sleep hours and prioritizing sufficient rest are foundational to good life quality.
Social media platforms like Facebook, Instagram, and TikTok have become new forms of entertainment in our lives. However, countries such as Australia are recognizing the risks and establishing minimum age requirements for access to these apps.
A key study on social media use and mental health involved 143 undergraduate students at the University of Pennsylvania, split into a control group and a group restricted to 10 minutes daily on Facebook, Instagram, and Snapchat each (total 30 minutes) for three weeks. Those with restricted use reported significantly less loneliness and depression. Another study had participants temporarily deactivate Facebook accounts for four weeks, resulting in increased offline activities like meeting friends and improved well-being.
While social media can facilitate connections, it can also cause loneliness, social comparisons, and material desire via algorithm-driven content feeds. If you feel unhappy scrolling through social media, try reducing screen time and instead spend time in nature, exercising, or getting more sleep.
These are five techniques to enhance happiness amid high energy costs. Following all recommendations may not be easy for everyone, so readers can choose what fits their lifestyle and convenience. In times of rising expenses and stagnant incomes, besides urging the government to fulfill its 'duty,' don't forget to care for your mental health and that of those around you.
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