Go outside. Move your body. Get enough sleep: An expert says these tangible goals can make a big difference.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
Life in Canada has become indisputably more difficult in recent years, and it’s affecting the public’s happiness. Case in point: The country fell three spots on the recently released 2025 World Happiness Report, where it slipped to 18th place — the lowest position Canada has seen since the rankings first began in 2005.
The decline isn’t unwarranted when examining the context of life in Canada in 2025. Food costs are rising, housing is unaffordable for many and political and economic anxiety fuel stress for millions of Canadians.
“Several factors like economic uncertainty, the rise in living costs and mental health aftereffects due to the pandemic might have played a part in Canada’s drop in the ranking in the World Happiness Report,” Niloufar Esmaeilpour, a registered clinical counsellor at Lotus Therapy and Counselling Centre in B.C, shared. “Many Canadians feel strained financially, leading to high levels of stress and anxiety.”
Social isolation is also rampant, as many spend more time on their devices than face-to-face with loved ones. While convenient, Esmaeilpour noted social media actually fosters loneliness and insecurity while preventing real relationships from flourishing.
Isolation was also exacerbated by the pandemic, she added, which disrupted the social fabric. Now, she noted many people feel more disconnected than ever, while struggling to reestablish and maintain the important relationships in their lives.
But there is hope. While systemic issues such as affordability are not likely to be solved by the individual, Esmaeilpour said there are steps every person can take to increase their levels of happiness in their day-to-day life.
Build strong social connections
If you want to feel happier, Esmaeilpour said one of the best things you can do is work on building strong relationships. Research consistently shows those who have fulfilling, high-quality relationships — whether with family, friends or their community — are high on the satisfaction scale, she noted.
This could look like intentionally spending quality time with your loved ones, whether that’s through weekly dinners, outdoor activities or simply checking in on people with a phone call. If you feel you may be lacking relationships to focus on in the first place, Esmaeilpour encouraged putting yourself out there and meeting new, like-minded people.
“For those who feel disconnected from their families or friends, find a local club, sports team or volunteer organization to join,” she explained. Esmaeilpour added positive interpersonal relationships help the body produce and release oxytocin, or the so-called “love” hormone. That will help with both making your feel happier and strengthening the bond of your relationships.
Practice gratitude
Practicing gratitude is a must-learn habit for happiness, Esmaeilpour noted. The practice of gratitude isn’t just about saying “thank you” to your waiter or celebrating your successes in life. It’s about finding the good in all situations, even when things are difficult. It’s about noticing and appreciating the small things in life, like a sunny day, a warm bed or a hot meal.
“Creating a gratitude-related journal that states three things to appreciate that day has been shown to reform brain wiring toward an optimistic faculty,” Esmaeilpour noted.
It’s not just a practice that can make you slightly happier — it can genuinely impact your mental health for the better; studies suggest those who practice gratitude regularly have lower levels of depression and stress.
Practicing explicit gratitude in your relationships, as in telling the people in your life you are thankful for them, is a great way to increase your own happiness by acknowledging the good in your life while also strengthening your relationships and bonds. In turn, this improves your welfare in more ways than one.
Move your body
You may not want to hear it, but exercise is “without doubt one of the most effective highways to happiness,” Esmaeilpour added. That doesn’t mean you have to start running marathons or attending spinning classes seven days a week, though.
Thirty minutes a day of exercise — whether that’s brisk walking, jogging or even yoga — can be an effective mood lifter and release endorphins that make you feel good. These chemicals help lower anxiety and depression, reduce feelings of pain and increase feelings of wellbeing.
And remember: Moving your body is key, even if it doesn’t look like traditional exercise. Activities like dancing around your kitchen, gardening or even playing with a pet also count.
Prioritize sleep
Ensuring you get enough good quality sleep is another critical factor for increasing your happiness and wellbeing.
Chronic sleep deprivation leads to increased stress, irritability and a weakened immune system, Esmaeilpour said. So, be sure to prioritize sleep hygiene as much as you can. This may look like creating a consistent bedtime routine, staying away from screens before sleep and making sure you have a relaxing, quiet, cool sleep environment.
Getting roughly seven hours of quality slumber will help set you up to feel more rested, relaxed and happy the following day.
Get creative
While it can be difficult to find time for hobbies as an adult, engaging in creative activities is a great way to improve your happiness and satisfaction in life. Infusing your life with creativity may look like taking a pottery class, joining a community choir or simply putting some time aside to draw or colour at home.
It may seem like a simple addition to your daily life, but research consistently shows that engaging in creative endeavours increases happiness, energy and overall well-being. Finding a new creative hobby can also help you foster relationships, be more active and feel more grateful for your life — because happiness begets happiness.
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