14 Ways To Feel A Little Bit Happier In 30 Seconds Or Less

Okay, yes, it's super-annoying when a random stranger sees you mean-mugging on the street and tells you to smile.

But smiling at a stranger every once in a while (not the annoying person above—think: a cute grandma) is basically scientifically guaranteed to make you feel happier, says Christine Carter, Ph.D., author of The Sweet Spot: How to Find Your Groove at Home and Work and a senior fellow at the University of California, Berkeley’s Greater Good Science Center.

“The more connected we feel to people around us, the safer and more relaxed we feel, and that opens up the possibility we’ll be happy,” she says.

“Exercise gives you endorphins. Endorphins make you happy,” Elle Woods famously said. But you don’t need to spend an hour at the gym to get the mental pay-offs of physical activity, says Jessica Griffin, Ph.D., associate professor of psychiatry and pediatrics at the University of Massachusetts Medical School. “People who exercise regularly tend to be less emotionally reactive, but if you’re upset, you can also just walk it off,” she says. “You don’t have to sprint around; you just need some sort of physical release.”

While you’re on that walk, check your posture. A study published in the Journal of Behavior Therapy and Experimental Psychiatry monitored two groups of people: those who walked in with good posture and those who walked with a slump. The cheerier (a.k.a. more upright) their stroll, the more positive the participants' memories of the experience were. “Pay attention to your posture,” says Carter. “Sitting up straight will lead to greater confidence—that’s a positive emotion, a form of happiness.”

Do you have a “person”—you know, the Cristina Yang to your Meredith Gray? It’s time to give him or her a ring. Talking to someone you trust and venting about your frustrations is an easy way to feel better, Griffin says. Or, take a minute to strike up a casual convo with a stranger. “When you’re getting coffee, if you chat with a barista, you’re likely to feel happier when you leave than if you didn’t," says Carter. Bonus: The joy booster works for the barista, too.

It’s no secret that dedicating yourself to a cause you believe in helps you feel more fulfilled and joyful. But you don’t always need that time commitment to reap the perks. Simply spending money on someone else—or say, your favorite charity—can kick up your happiness, according to a small study from Nature Communications. It only takes a few seconds to hit that virtual check-out button.

"Any little small act of kindness tends to boost our happiness pretty dramatically," says Carter. So feed someone's meter, or pay the toll or coffee shop bill of the person behind you. "The theory of why these acts make us happier is because it pulls us out of our tight, worried focus on ourselves," she says.

They say money can’t buy happiness—but sometimes it can. Research from San Francisco State University shows that spending dough on experiences—like concert tickets or a baseball game—delivers major satisfaction, mainly because it helps us feel more socially connected. However, splurging on material possessions doesn’t have the same effect, because that doesn’t leave you with a lasting memory of the occasion. Translation: Ticketmaster.com, here I come!

“People who practice gratitude—thinking about the good things that have happened to you or you appreciate in your life—[are] more enthusiastic and interested in the world around them,” says Carter. “They’re more likely to be kind and helpful to other people.” For an instant brightener, she recommends thinking of something (or someone) you’re thankful for. It will give you a larger perspective on happiness.

“Touch is the way human beings most easily convey love and compassion,” says Carter. “Hugging somebody sets us up for a quick hit of care—those positive emotions associated with feelings of warmth toward another person.” And there’s evidence that longer hugs tend to release feel-good oxytocin, so lay a nice and cozy one on somebody.

Griffin says even holding hands can get the job done, as can a sweet little hang sesh with a pet. Can’t track down a person or a puppy? Griffin says a heavy blanket could work, too. Lay down, throw it on top of you, and you should get that instant hit of calm.

That phrase should get permanently etched in your memory, says Griffin. By reciting this to yourself—no matter how big or small your problem or what pushed you into a bad mood—you’ll start to feel better. “This can be useful, because it will get better,” Griffin says.

Feel free to vent away—on paper, says Griffin. “You’ll get some clarity and feel better in a short amount of time,” she says. Same goes for those trying to solve a problem. “Write down all the solutions, then pick one,” she says.

Meditating isn’t just for bringing down stress—but for bringing up your mood, too. Griffin suggests plugging into an app like Headspace for a quick guided meditation if you’re down. Even just 10 minutes of mindfulness can make you feel good again. Plus, the more you practice, the better you get, and the better you feel.

Try a breathing exercise to calm yourself, suggests Chiti Parikh, M.D., co-director of the Integrative Health and Wellbeing program at Weill Cornell Medicine and New York Presbyterian.“Imagine air going through your belly as you take a big inhale, hold for a few seconds, then breath out through nose,” she says. “You want to breathe in for four counts, hold for two, then breathe out for seven counts.”

Hit play on the new A Star Is Born soundtrack, and then give yourself permission to rock out. Parikh and Griffin both suggest listening to music when you need a mood lifter.