Easy wins: week-by-week tweaks for a happier you

We’re suggesting a softly-softly approach to achieving greater happiness this year. Teeny-tiny tweaks that will promote better mood, boost your body, support your skin and improve your diet. Over four weeks, we’ll serve up daily inspirational habits that are effortless to adopt. String them all together and you’ll have set yourself up for a happier and healthier you.

To get you started this week, we’re focusing on your mental health, helping you minimise the impact of stress and anxiety with happy habits you’ll love. 

The benefits of putting on some banging music for exercise are obvious, but did you know that listening to sad songs can also make you feel better? 

In a scientific study, participants were asked to select emotions from a list of feelings while listening to sad music. ‘Nostalgia’ came out as the most popular, with ‘peacefulness’ in second place (and who doesn’t crave that sometimes?) then tenderness. So whack on some Robyn/Adele/Bon Iver (delete as appropriate) and get down in the feels because: science.

Whether you’re into smoked, sushi or just a steamed side with some veg, there are so many reasons to add salmon to your diet. Salmon is packed with omega-3 fatty acids which are said to support healthy brain function (they’re also good for your heart and even your energy levels – bonus). Our bodies can’t make omega-3 fats on their own so it’s a good idea to up our oily fish consumption to make sure we’re getting enough.

Try roasting salmon fillets in a foil parcel with soy sauce, sesame oil, freshly grated root ginger and shredded veg (we like peppers and spring onions). Boil some rice while that’s cooking in the oven and you’ve got yourself a delicious midweek meal. Find more salmon recipes here. 

If you struggle to mentally log off from work once the week is over, you’re not alone. A survey has found that 3.5 million UK workers felt pressured to check their work emails outside of their contracted hours, which partly explains why we struggle to properly relax away from our jobs.

Putting on an out of office at the end of your working week will act as a clear virtual barrier. You can even go one step further and delete your email app off your phone. Out of sight, out of mind.

Science says a daily dose of fresh, outdoorsy air can improve our self-esteem and mood, and help to reduce anxiety and depression. It works wonders for our physical health too. Great news if you regularly walk the dog, but venturing outside in 0C does require a certain amount of willpower. The answer? Volunteering. The Wildlife Trust is on a mission to make socialising and exercising in natural places central to our daily lives. From bird feeding to litter picking and Wild Work Days, there’s something to tempt all types and temperaments – ideal if you’re looking to connect with your local community.

Prefer some peace and quiet? Forest bathing – shinrin yoku – is the ancient Japanese process of relaxation. Stand calmly among the trees, bathing in the forest atmosphere (no trunks required). If you’re time-poor, try a 20-minute stroll. The more daylight exposure you get, the better you’ll sleep – speaking of sleep…