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Cara-Cara Menjadi Bahagia yang Telah Terbukti secara Ilmiah

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ArenaWanita.com – Kebanyakan orang menginginkan bahagia. Karenanya, beberapa orang juga memiliki komitmen untuk mencari resep kebahagiaan dengan pengetahuan serta ukuran yang lebih pastinya.

Keinginannya, mencari kebahagiaan tidak sekali lagi mesti diupayakan dengan mengawang-awang. Kali ini ArenaWanita telah merangkum resep-resep kebahagiaan yang telah dapat dibuktikan dengan ilmiah.

Cara-Cara Menjadi Bahagia yang Telah Terbukti secara Ilmiahv

Siapa tahu? Untuk kalian yang masihlah mencari kebahagiaan, “ilmu bahagia” yang telah dituliskan dengan systematis ini dapat membantumu.

1. Orang yang Bangun Sesuai sama Jadwal Matahari Terbit mau Lebih Siap serta Bahagia Melakukan Harinya

Berdasar pada survey dalam riset yang dikerjakan University of Toronto, ‘orang pagi’ terasa semakin lebih bahagia melakukan hidupnya dibanding orang yang umum terbangun hingga tengah malam. Menurut riset itu, ketidakcocokan pada jadwal biologis serta jadwal sosial yang dihadapi ‘orang malam’ mengakibatkan beragam perasaan malas, sangat terpaksa serta tidak bahagia. Ketidakcocokan yang dimaksud ‘ jet lag sosial’ itu menghalangi orang malam penuhi beragam keharusan sosialnya pada pagi hari seperti masuk sekolah atau masuk kerja.

Bangun pagi dengan senang hati adalah modal utama untuk memulai hari bahagia

Sayangnya sampai waktu ini, nyaris semuanya aktivitas sosial ditata berdasar pada jadwal orang pagi. Jadi hingga ada tempat yang memutarbalikkan jam produktif manusia, beberapa orang yg tidak dapat bangun pagi selalu terasa tidak bahagia. Jalan keluar untuk bahagia menurut riset ini : jadilah orang pagi!

2. Pakai 20 Menit Pertamamu untuk Menumpuk Hormon Bahagia Lewat Olahraga

Dalam buku best-sellernya yang berjudul ‘The First 20 Minutes’, Gretchen Reynolds menerangkan bagaimana 20 menit pertama dalam harimu adalah saat berolah raga paling persis untuk memperoleh kegunaan maksimum dari sisi kesehatan fisik ataupun mental. Disamping kesehatan badan pada pagi hari yang mau memudahkan semua aktivitasmu setelah itu, olah raga nyatanya sangat berguna memelihara kesehatan mental dengan sebutan lain dapat membuat kamu bahagia.

Keterangan ilmiahnya? Ketika menggerakkan badanmu dengan cepat pas mulai olah raga, denyut nadi mau bertambah hingga terkirim tanda ke otakmu kalau anda tengah dalam situasi tegang seperti dikejar-kejar penjahat. Badanmu mau bereaksi dengan spontan membuat perlindungan diri dengan menghasilkan ‘Brain-Derived Neurotrophic Factor’ (BDNF) serta ‘endorphins’. Kedua hormon ini bermanfaat mencegah perasaan tegang atau stres yang dipicu oleh pergerakan olah raga serta bikin kita terasa lega atau suka setelahya. Oleh karena itu ke dua hormon ini dimaksud hormon bahagia.

Produksi hormon ini pada pagi hari dapat tingkatkan keadaan hatimu dengan penting. Menurut riset University of Bristol, mood-mu pada pagi hari sering memastikan mood-mu selama seharian. Pikirkan andaikata anda cuma berdiam diri diatas kasur sembari lihat berita atau acara isu yang menyedihkan. Disamping tidak mempunyai daya, mood-mu pasti juga susah terangkat.

3. Buang Semuanya Fikiran Negatifmu dengan Harafiah. Ya, Benar-Benar Buanglah Fikiran Itu ke Tempat Sampah

Dalam upayanya merumuskan therapy psikologis yang efisien untuk menyingkirkan fikiran negatif, Richard Petty seseorang guru besar Psikologi di University of Ohio, temukan langkah yang cukup unik. Dia temukan kalau dengan menuliskan pemikiranmu di secarik kertas lantas buang kertas itu ke tempat sampah, sejujurnya ketika yang berbarengan anda juga buang pemikiran itu dengan mental.

Walaupunpun terdengar konyol, langkah Petty ini nampaknya berhasil. Paling untuk tidak beberapa ratus siswa yang ikut serta dalam penelitiannya. Dia berhasil menyimpulkan kalau dengan dengan fisik buang atau menaruh beberapa hal yang berada pada fikiran, mau dengan riil pengaruhi tingkah laku orang. Coba deh langkah Petty hari ini! Catat fikiran negatifmu lantas buang ke tempat sampah serta catat fikiran positifmu lantas taruh senantiasa di saku atau dompetmu! Siapa tahu harimu semakin lebih positif serta bahagia!

4. Mencari Kebahagiaan Itu Sejujurnya Cuma Masalah Merubah Pola Fikirmu Jadi Bahagia

Karakter alami manusia yang senantiasa menginginkan membuat perlindungan diri dari semua kegagalan, rasa sedih, serta patah hati, bikin kita semakin lebih gampang mengingat serta dipengaruhi oleh beberapa hal negatif dari pada positif. Oleh karena itu, sering misi hidup kita adalah mencari kebahagiaan, seolah-olah ia tidak sempat ada atau telah direnggut oleh semuanya penderitaan hidup. Padahal cuma dengan melawan kecenderungan kita untuk berfikir negatif, otakmu cuma mau di isi fikiran-pikiran bahagia.

Arti ilmiah dari kebolehan manusia mengarahkan otaknya sendiri dimaksud ‘neuroplasticity’. Robert Stickgold, seseorang psikiater dari Harvard University, menerangkan kalau makin seringkali anda mengulang-ngulang satu info jadi mau makin sedikit saat yang dibutuhkan otak untuk membuatnya hingga pada akhirnya jadi tradisi. Jika senantiasa berlatih berfikiran dengan positif, lama-lama mengetahui bagian positif dari tiap tiap hal pastinya akan jadi kebiasaanmu.

Seperti bermain game Tetris di mana anda mesti memastikan urutan balok yang persis untuk isi kekosongan bentuk fondasinya diawalnya, otak juga mengarahkan fikiran serta perasaan kita sesuai sama tumpukan info diawalnya. Makanya Shawn Anchor dalam bukunya yang berjudul ‘The Happiness Advantage’ menjuluki langkah ini jadi ‘The Positive Tetris Effect’.

5. Jika Hari Cerah, Janganlah Cuma Berdiam Diri dalam Ruang. Langkahkanlah Kaki ke Luar untuk Menyerap Semuanya Kebaikan Alam

Dalam bukunya yang bertopik ‘The Happiness Advantage’, selain mengenai fikiran positif Anchor juga menerangkan mengenai kegunaan ada diluar ruang serta nikmati cerahnya hari. Tampaknya simpel bukan? Tapi ironisnya waktu ini banyak orang yang sepanjang hari terkurung dalam tempat tinggal, mobil, atau gedung pencakar langit tempat mereka bekerja. Padahal menurut Anchor kendati cuma 20 menit saja, paparan cahaya matahari serta cuaca yang cerah dapat tingkatkan keadaan hati serta semangatmu selama seharian.

Malahasyik main sama keponakan

Disamping vitamin D yang nyatanya mempunyai resiko antidepresan, menurut ilmuwan Mirjam Muench nyatanya kekurangan cahaya matahari juga bikin kita mudah mengantuk serta tidak semangat. Hal itu karena sebab produksi hormon cortisol yang membedakan saat aktif serta istirahat pada badan, alami penurunan mencolok dibawah paparan cahaya buatan lampu atau dalam situasi gelap. Jadi bila menginginkan semangat, tidak stres, serta bahagia selama seharian? Jalan-jalanlah ke luar ruang.

6. Dapatkan Kembali Senyuman Tulus yang Dapat Menggerakkan Semuanya Otot ‘Senyum’-mu

Menurut neuroscientist Andrew Newberg, senyuman adalah sinyal paling riil dari daya positif serta perasaan bahagia. Ketika alami kondisi positif seperti berjumpa rekan lama, otakmu mau kirim tanda untuk mengangkat otot-otot di wajahmu. Kontraksi otot-otot itu mengkonfirmasi serta memperkuat kembali perasaan bahagia di otak. Oleh karena itu kendati cuma membalas senyuman orang, seolah-olah kita dapat turut rasakan kebahagiaannya.

Untuk jadi lebih bahagia, tersenyumlah dengan tulus serta jangan sampai curiga untuk tertawa dengan terlepas. Bahkan juga ketidaksamaan pada senyum tulus serta tidak, juga telah dibedah dengan ilmiah. Senyuman jadi hasil pergerakan otot di tepi-tepi mulut yang dimaksud ‘zygomaticus major’, tidaklah senyuman tulus yang dimaksud ‘senyum sosial’. Sedang senyuman yang tidak sekedar melengkungkan bibirmu tapi juga menggerakan otot obicularis occuli di sekitaran kantong matamu, baru senyuman tulus yang dimaksud ‘senyum duchenne‘. Duchenne adalah nama ilmuwan yang berhasil membedakan dua senyuman ini.

Semakin banyak otot yang berkontraksi dalam satu senyuman, mau makin kuat tanda bahagia yang terkirim kembali pada otak.

7. Saat serta Uangmu yang Terbatas mau Merasa Berlipat ganda Ganda andaikata Anda Membaginya dengan Orang Lain

Cassie Mogilner, seseorang profesor di Wharton School University of Pennsylvania yang dengan pribadi mendalami kebahagiaan serta pengelolaan saat, menyimpulkan kalau memberi waktumu untuk menolong orang yang lain malahan mau membuat kamu terasa miliki saat yang berlimpah. Jadi sukarelawan, mentor, atau cuma sesederhana dengarkan keluh kesah rekan mau tingkatkan persepsimu pada saat serta kebahagiaan.

Penghargaan lebih untuk waktumu itu karena sebab pada rentang yang sama, waktumu tidak sekedar bermanfaat untukmu tapi juga untuk orang yang lain. Demikian halnya dengan uang atau kekayaanmu yang beda. Ketika kelanjutannnya semuanya saat serta kekayaanmu mau habis, alangkah sebaiknya andaikata anda dapat manfaatkan minimnya itu sebaik-baiknya dengan melipatgandakan kebahagiaanmu.

8. Kelilingi Dirimu dengan Orang yang Menginginkanmu Bahagia

“Count your age by friends not years. Count your life by smiles not fears”

– John Lennon

John Lennon mungkin saja adalah seseorang genius yang dapat melukiskan dengan akurat rumus kebahagiaan. Kebahagiaanmu tidak dapat diukur dengan ukuran saat maupun uang, tapi dengan adanya banyak rekan serta hubungan yang anda punya selama hidupmu. Daniel Gilbert seseorang pakar kebahagiaan dari Harvard University dengan bukunya yang berjudul ‘Stumbling on Happiness’, juga menguatkan pemikiran Lennon itu.

Ia menerangkan kalau cuma dengan dikelilingi oleh beberapa orang yang menginginkan kebahagiaanmu, anda telah dapat terasa bahagia. Serta sejatinya, segalanya atau benda yang anda sangka dapat membahagiakanmu cuma menjadi jalan untuk perbanyak beberapa orang itu dalam kehidupanmu. Oleh karena itu tanda-tanda paling utama dari kebahagiaan seorang adalahkualitas hubungan manusia seperti jumlah saat yang di habiskan dengan keluarga serta rekan-rekan.

9. Untuk Memperoleh Kebahagiaan Periode Panjang, Janganlah Terus-terusan Beli Gadget Paling baru. Pesanlah Ticket untuk Bertualang ke Tempat Baru

Dalam hitungan th., Ipad paling barumu mungkin saja telah rusak serta kehilangan nilainya tapi pengalamanmu menaklukan gunung di bangku SMA mau jadi makin bernilai makin banyak anda menceritakannya ke orang yang lain. Dalam jurnal yang berjudul ‘To Do or To Have? That Is The Question’, psikolog Leaf Van Boven serta Thomas Gilovich, menerangkan kenapa pengalaman dapat bikin orang lebih bahagia dari pada kepemilikan materiil.

Seiring dengan berjalannya saat, pengalaman lebih terbuka untuk dimaknai dengan positif di banding kepemilikan materiil yang dapat hilang atau menyusut nilainya. Pengalaman juga nanti akan tidak dapat dilepaskan dari ciri-ciri seorang kendati mereka telah bukanlah sekali lagi siswa SMA atau telah lulus dari kuliah. Serta yang paling mutlak, pengalaman miliki nilai sosial yang jauh semakin besar. Berarti pengalaman semakin lebih mengasyikkan untuk dibagi serta dibicarakan dengan orang yang lain hingga nilai pengalaman itu untukmu selalu jadi bertambah.

Pengalaman bahagia mau membuat kamu lebih bahagia, bahkan juga pengalaman sedih juga mampu jadi bahan tertawaan di masa datang.

10. Buatlah ‘Buku Harian Rasa Syukur’ yang Akan Membuat kamu Senantiasa Ingat serta Nikmati Kebahagiaan Sekecil Apa pun Tiap Harinya

Penulis buku ‘Thanks! : How the New Science of Gratitude Can Make You Happier’, Robert Emmons seseorang peneliti dari University of California Davis adalah pionir dalam riset tentang ‘gratitude‘ atau rasa terimakasih yang masuk dalam pergerakan psikologi positif. Dia membagi peserta penelitiannya jadi 3 group untuk menulis diari. Group pertama cuma menuliskan beberapa hal yang mereka syukuri. Group ke dua cuma menulis beberapa hal yang mengganggu mereka. Serta group paling akhir menuliskan semuanya pengalaman mereka hari itu.

Akhirnya cukup mengagetkan. Dengan tradisi simpel ini, peserta di group pertama dapat terasa tambah baik mau kehidupan mereka, yakin pada masa depan, serta bahkan juga pada umumnya lebih sehat dibanding peserta di group beda. Kesimpulannya adalah anda tidak bisa berhenti bersukur andaikata menginginkan bahagia. Bahkan juga disaat harimu tengah susah, temukan serta mengingat satu hal yang bikin anda bahagia mau dapat menggenjot semangatmu untuk jadi tambah baik keesokan hari.

11. Tidur yang Cukup Itu Nyatanya Mutlak untuk Mengingat Begitu Bahagianya Anda Kemarin

Tidur cantik supaya pikiran dan ingatan juga cantik

Po Bronson serta Ashley Merryman dalam bukunya ‘Nurture Shock‘ menerangkan bagaimana kwalitas serta jumlah tidur dapat pengaruhi pemikiran positif serta negatif seorang. Kekurangan tidur nyatanya lebih mengganggu sisi otak dimaksud ‘Hippocampus‘ yang membuat memori positif serta netral dibanding ‘Amygdala’ yakni sisi otak yang mengolah memori negatif.

Orang-orang yang kurang tidur seringkali kesusahan mengingat beberapa hal positif tapi tidak temukan problem mengingat mimpi jelek. Bahkan juga dalam satu percobaan di mana mahasiswa-mahasiswa yang kurang tidur di beri daftar kata untuk diingat besok paginya. Akhirnya, mereka dapat mengingat 81% dari kalimat negatif seperti kanker tapi cuma dapat mengingat 31% kata positif atau netral seperti bunga.

Makanya agar dapat tambah baik mengingat perolehan serta kebahagiaanmu di keesokan hari, yakinkan anda mampu tidur yang cukup malam hari ini.

12. Agar Kebahagiaan Tidak Terganggu, Janganlah Biarkan Fikiranmu Melayang-layang Kemana-mana

“A mind that likes to wander ’round the corner is an unwise mind. ”

‘Be Here Now’-George Harrison

Jika cuplikan dari John Lennon mengingatkan kita untuk miliki rekan agar dapat bahagia, dalam lagunya yang berjudul ‘Be Here Now’ George Harrison mengingatkan kita bagaimana mutlaknya menghormati saat saat ini. Menurut satu studi, 47% lebih orang punya kebiasaan membiarkan fikirannya mengembara kemana saja hingga melupakan kesenangan yang berada pada depan mata. Ketika kita semuanya miliki minimnya saat, berusahalah untuk dapat semaksimal mungkin saja nikmati kebahagiaan yang ada saat ini. Bukanlah yang telah berlalu tempo hari atau yang mungkin saja datang besok.

Bagaimana dengan beberapa cara ilmiah ini? Seperti semuanya percobaan ilmiah, tak ada yang akhirnya dapat berkelanjutan 100%. Tapi tentunya hasil-hasil riset yang perlu saat tidak sebentar ini layak anda cobalah. Selamat berbahagia!

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