Description
Forced smiling is a simple and easy technique to give yourself a quick mood-boost! Forcing yourself to smile can trick your brain into believing you are actually happy and release the corresponding neurotransmitters [1].
How to Do It
Just smile for 2-3 minutes.
Time Commitment
As long as you can hold the smile.
Why it works
Forced smiling involves a process called facial feedback. By producing the facial expression of a particular emotion on your face, your brain gets tricked into believing that you are actually experiencing this emotion [2]. A cascade of neurophysiological processes corresponding to that emotion are set in motion.
Suggested Frequency
- As often as you can.
Supporting Studies and Articles
- Kraft, T. L., & Pressman, S. D. (2012). Grin and bear it: The influence of manipulated facial expression on the stress response. Psychological Science, 23(11), 1372–1378. https://doi.org/10.1177/0956797612445312
- Söderkvist, S., Ohlén, K., & Dimberg, U. (2018). How the Experience of Emotion is Modulated by Facial Feedback. Journal of Nonverbal Behavior, 42(1), 129–151. https://doi.org/10.1007/s10919-017-0264-1
Side Effects
None
Required Equipment
None
Suggested Time of Day
Whenever you feel you want to boost your mood.
Notes
- Increases in pleasure do not persist after 5 minutes [1] .
- You can also put a pen between your teeth and bite it gently. This will activate the same key muscles that are involved in a genuine smile.
