Four No-Cost Uplifts to Give Today

These days we spend a lot of time complaining about how little time we have. And many of us struggle to make family and friends a priority because there are always more tasks on the to-do list.

Last week, I encouraged you to give yourself daily uplifts. Today, I want you to give mood-boosting treats to the ones you love. Studies show doing good activates pleasure centers in the brain — some people call these sensations the “helper’s high.” Here are four ways to get a good buzz without coffee, diet supplements or a potentially risky chocolate overdose.

1) Give a smile. Let happy moments show on your face. Positive expressions of emotion – like smiling – send powerful social cues that cause others to come close. Added closeness increases your feelings of social connectedness, and that decreases stress.

2) Give a hug. Even a brief hug has the power to decrease heart rate, blood pressure, and stress hormone levels. It also increases oxytocin, the hormone responsible for bonding. Make hugs a daily uplift at your house. Hugs are the ultimate win-win proposition.

3) Give a 10-minute back rub or foot massage. Research shows moderate pressure massage diminishes depression and boosts immune system functioning. The added bonus? Spending time together makes you feel calm and connected.

4) Give thanks. In his book, Thanks!: How Practicing Gratitude Can Make You Happier, Bob Emmons shows us that gratitude has the power to raise our emotional set points long-term. That means even people who tend to see the glass as half empty perceive an extra measure of fullness when they count their blessings. And the benefits compound over time. Tell a loved one “thank you” for something they did today, especially if they don’t expect your acknowledgement. Gratitude is a gift you can’t overdo.