Feeling down? Or perhaps you are generally happy but just need a boost every now and then. Try these tips to maximize your true happiness.

1. Have a laugh. Humor activates parts of your brain linked to pleasure and happiness. Spend time with a friend who makes you laugh or try a new comedy club.
2. Take a risk. Try cooking a new dish, reading a different genre book, or learning how to play an instrument. Taking on a challenge can be a powerful self-esteem booster- especially if you find something you’re good at.
3. Mind your manners. When you’re tempted to lash out in anger, take a breath and count to five. When you act on negative impulses, you risk the regret and frustrations that can linger after your outburst. A calm reply, however, brings the joy of knowing you took the high road.
4. Get some. (Safely of course). Making love triggers your body to release feel good chemicals called endorphins that will give you a temporary natural high.
5. Put on a smile. Your mood will follow suit.
6. Be sentimental. Place a favorite picture in a nice frame to remind you of what’s most important in life. A beloved photo can be a reminder of good times and make a difficult day suddenly bearable.
7. Sing. Research shows that belting out a tune can balance blood pressure, heart rate, breathing and brain activity.
8. Work out. Studies show that a 30-minute workout can reduce tension and boost your mood.
9. Give thanks. When you’re feeling low, write down what you’re grateful for to remind you that things really aren’t so bad.
10. Reach out. Touching a loved one and being touched have been shown to help relieve depression and anxiety. Give a hug, hold a hand, or pat your coworker on the back for a job well done. Making someone else feel better will cheer you up as well.
11. Ask yourself out on a date. Catch a movie that you’ve been dying to see, make a spa appointment, or grab dinner at an upscale restaurant. Love yourself!
12. Give back. People who volunteer in their communities have better health and feel good about themselves.
13. Nurture friendships. Pick up the phone and make plans with your friends, plan a party, or go for a lunchtime walk with coworker friends. People with well-developed friendships not only live longer but also have an increased resistance to illness.
14. Get empowered with flowers. Buy yourself a bouquet or one for your home. The presence of flowers can heighten feelings of satisfaction with life.

Excerpted from “Guide to Better Health,” Essence November 2006