11 Ways to Be Happier at Work

Try these simple tricks to make the daily grind more joyful

By Sarah Jio Posted January 08, 2010 from WomansDay.com

Got deadlines, a fire-breathing boss and coworkers from, well, you know where? You’re not alone! According to a recent survey conducted by TNS, a research and analysis company, for The Conference Board, more than half of Americans are unsatisfied with their jobs in a major way. But, in this economy, a job (even a bad one) is something you want to hang on to. So we asked experts for tips on how to increase your workplace happiness. While you can’t control your boss’s mood or your coworker’s choice of music, you can control your happiness. Here’s how.

1. Say “yes” to your boss, but “I’ll get back to you” to others. Are you a “yes, ma’am” kind of woman? That’s good in many ways, like when your boss asks you to lead a new project that could get you promoted. But when a coworker, client or anyone else asks you to do something for them that you’re unsure about (like coming in on Saturday when you had plans with your family), don’t commit right away—even if you feel pressured to do so—says happiness expert Gretchen Rubin, author of The Happiness Project and a contributor to Woman’s Day. Instead, says Rubin, say these five little words that will empower you at work and improve your happiness in the long run: “I’ll get back to you.” She says, “The desire to be accommodating is very strong, and can lead you to say ‘yes’ without enough consideration. You’ll feel a lot happier being in control and giving yourself time to think something over rather than making a decision you’ll regret right on the spot.”

2. Do the thing you dread first. Is there a task in your workday that you dread, so much so that you think about how much you dread it all day and find yourself struggling to get it done in the final hour? According to Carol Kryder, PhD, a clinical psychologist and mental health expert for JustAnswer.com, the “fun factor” rule could help you. “If you have a number of things to do within a short time, prioritize them in order of their ‘fun factor,’” she says. “For some people, that means doing the distasteful jobs first and saving the best for dessert.”

3. Sweet-talk yourself. “Positive affirmations and gratitude are wonderful antidotes for dealing with a rotten boss,” Dr. Kryder says. First step: “Be grateful for what you are learning in this job, and, if you look, you will see that you are indeed learning every day.” Next step: Use positive affirmations such as "This is temporary" or "This job is a step along the way," she suggests. “Be sure to remind yourself that you are choosing to be at this job,” adds Dr. Kryder. “These affirmations confirm that you are in control.” Bolstering a sense of control can help you reduce the level of stress hormones in your brain, which can lead to memory and concentration problems, she says.

4. Use your imagination—and breath. It may sound like simple advice, but reducing your anxiety and improving your happiness at work could be just a few deep breaths away. “If it is possible—even if you have to lock yourself in a restroom stall—close your eyes, put your hand over your heart and take very deep breaths,” says Susan Steinbrecher, a business consultant, speaker and author in Hurst, Texas. “Breathe in through your nose and out through your mouth. Doing this for even one minute a day will instill a sense of calm and happiness.” Want to take your happiness to the next level? Use your imagination, says Steinbrecher. “Imagine that you are in your perfect place,” she says. If you love tropical, white-sand beaches, immerse yourself in a beach moment—in your mind. “Feel the sand on your feet, smell the salt air, hear the waves on the shoreline,” she says. “This has a way of immediately shifting your perspective and will enable you to handle difficult situations with more grace and understanding.”

5. Stressed? Get walking—outside, if you can. “Exercise is the best mood stabilizer we have,” says Dr. Kryder. “Even if you can only do some stretches or a couple of yoga poses every day, you will notice a difference in your stress level.” Given that advice, Dr. Kryder says the best way to recover from a bad encounter at the office that’s leaving you feeling anxious or upset is to take a walk—outside! “Full-spectrum light such as sunlight has been shown to elevate mood,” she says.

6. Give yourself aromatherapy. As long as it’s not bothersome to your coworkers (or against your office’s fire safety codes), a scented candle or an aromatherapy diffuser could help you perk up. Researchers from Johns Hopkins University found that frankincense, a natural fragrance used for thousands of years in religious ceremonies, contains a compound that has antidepressive and antianxiety effects, notes Joseph Cilona, PhD, a psychologist in New York City. Try burning a frankincense candle or dabbing on some essential oil in your office, he recommends.

7. Find a sense of purpose in what you do (even if you hate your job). “Research shows that when people see their work as their calling—more than just something to do for a paycheck—their happiness level significantly increases,” says Elizabeth Lombardo, PhD, MS, PT, a psychologist in Wexford, Pennsylvania, and the author of A Happy You: Your Ultimate Prescription for Happiness. So how do you find purpose in a job you loathe? Here are some examples from Dr. Lombardo: “Ask yourself, what good do you promote because of what you do? For example, someone who works at a restaurant is bringing joy and nourishment to others. A pharmaceutical sales rep is helping save and improve lives. A teacher is developing the future of this country and world.”

8. Stretch your arms up, over your head. Who doesn’t feel a little happier, calmer and more balanced after a good stretch? Life coach and wellness expert Jonathan Troen, who’s also a certified yoga teacher in Santa Monica, California, says the best get-happy-at-work stretch is extending your arms over your head. “One of the places we hold depression and sadness is in our armpits,” he explains. “When our armpits are open, those emotions are released; it's very hard to frown and most people instantly smile.”

9. Keep things on your desk and around your computer that make you smile. Don’t underestimate the power of what’s right in front of you, says life coach Debbie Robins, an advice columnist for The Huffington Post. “Have something on your screen saver that opens your heart every time you see it,” she says. (For example: a photo of your kids, your dog, your parents, your last vacation or a meaningful scene from nature.) Images that connect you to the things and people you love will boost your happiness regardless of your professional circumstances, she says. And when all else fails, make yourself chuckle. “Have something on your desk that makes you laugh,” she says. Suggestions: a toy that makes a silly sound or a framed cartoon that always cracks you up. “Laughter instantly balances frustration, irritation and anger.”

10. Do some squats. Yes, it’s surprising advice, but a set of 20—yes, 20!—squats in your office might help you feel happier. “Short and intense exercise can stimulate the release of growth hormone, a natural mood enhancer,” says Dr. Cilona. He adds, “Doing squats engages the largest muscles—the legs—so the maximum amount of growth hormone release is achieved.”

11. Smile (really, it works!). When you are having a wreck of a day, the last thing you feel like doing is smiling, right? Many experts, including Susan Fletcher, PhD, a psychologist and the author of Working in the Smart Zone: Smart Strategies to Be a Top Performer at Work and at Home, say that forcing yourself to smile could be the fastest way to trick your body into beating the at-work blues. “You can actually trick your brain's neurotransmitters into thinking you are happy with a smile,” says Dr. Fletcher. Added bonus: Your smile can actually spread happiness to others. “When you smile at people, they typically smile back—it's a natural reflex to mimic the facial expressions of others."