A happiness coach offers three simple strategies to transform stress and anxiety into happiness and increase joy in your life.

The demands of daily life can be overwhelming, as managing relationships, career advancement, and maintaining a healthy lifestyle all require time, effort, and can be challenging to balance.

Easing stress and anxiety can be done quickly and easily, according to happiness expert Jessica Weiss. One way to do this is by giving yourself permission to feel your emotions. Weiss recommends setting aside 15 to 20 minutes each day to be sad, angry, or whatever you need. During this time, you can share your feelings with a friend or engage in physical activity to release them.

To combat overwhelm, Weiss suggests increasing the joy in your life. Here are three simple ways to do so.

1. Start a joy journal

Keeping a joy journal is an easy way to start feeling better fast.

At the conclusion of the day, record three things that brought you happiness and the reasons behind them, advises Weiss.

The joyful moments that you record in your journal do not have to be significant. They can be small, like "I had the best cappuccino ever" or "My boss finally recognized my hard work on this project after six months."

Scanning your day for any small things that lifted your spirits can help improve your overall mood.

2. Create moments of surprise gratitude

Expressing gratitude toward others has been shown to have numerous benefits. According to Weiss, doing so releases dopamine within oneself, creating a positive feeling. Additionally, the person receiving gratitude experiences a similar positive feeling due to the release of "feel good chemicals."

Surprise gratitude moments are the ones that increase joy, according to her.

Sending a thank you card to the nurses who helped care for you a few months ago, despite the time that has passed, can be considered an example of showing surprise gratitude.

She recommends expressing surprise gratitude every quarter.

3. Savor the moment

Finally, Weiss recommends savoring special moments.

Weiss advises that when you encounter a beautiful sunset or receive a compliment, you should not let it wash over you. Instead, take a moment to acknowledge the joy you're feeling and take it in by mentally imagining what you're seeing and noticing the sensation in your body.

Weiss claims that research shows that savoring the moment can increase our capacity for happiness.

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