Can smiling really make people happier, according to an article (1) published in the Psychological Bulletin in 2019, a team of psychologists combined data from 138 studies testing over 11,000 participants and found that facial expressions have a low impact on our feelings. They conclude that while smiling does not necessarily lead to happiness, the findings that emerged from these studies provide valuable clue as to how the mind and body interact to shape our conscious experience of emotion. While we still have a lot to learn about these facial feedback effects, this meta-analysis is helping scientists a bit more understands how emotions work.

If we are talking about emotion, we should pay attention to the principle of emotional agility (2) developed by Susan David, psychologist, researcher and professor at Harvard University. Through her research, she has developed a set of "psychological skills essential to thrive in times of complexity and change" which she calls emotional agility. His work is relevant because it gives practical guidance on how to fully experience your emotions without letting them make life decisions for us.

But hey, let's get back to smiling and laughing and the little benefits we can get from them: When you smile, your brain releases tiny molecules called neuropeptides to help fight stress. Then other neurotransmitters like dopamine, serotonin, and endorphins also come into play. ...

1. Neurotransmitters called endorphins are released when you smile.

These are triggered by the movements of the muscles in your face, which is interpreted by your brain, which in turn releases these chemicals. Endorphins are responsible for making us feel happy, and they also help lower stress levels. Faking a smile or laugh works as well as the real thing—the brain doesn’t differentiate between real or fake as it interprets the positioning of the facial muscles in the same way. This is known as the facial feedback hypothesis. The more we stimulate our brain to release this chemical the more often we feel happier and relaxed.

2. Endorphins make us feel happier and less stressed.

They also act as the body’s natural pain killers. For sufferers of chronic pain, laughing and smiling can be very effective in pain management, as can laughing off the pain when you bump an elbow or fall over.

3. While the release of endorphins is increased, the stress hormone cortisol is reduced.

Cortisol is more active when we feel stressed or anxious and contributes to the unpleasant feelings we experience, and by lowering it we can reduce these negative feelings.

4. Laughing expands the lungs, stretches the muscles in the body and stimulates homeostasis.

This exercises the body, replenishing the cells from a lungful of oxygen and gaining all the benefits of exercising the body.

5. A good laugh can be an effective way to release emotions.

A good laugh can help you release emotions, especially those emotions that you might bottle up inside. Everything looks that little bit better after a good laugh and life can be seen from a more positive perspective. Smiling and laughing have positive social implications as well.

6. Smiling is an attractive expression, which is more likely to draw people to you rather than push them away.

Smiling makes you appear more approachable. Interaction with others is easier and more enjoyable when smiles and laughs are shared, and these behaviors are contagious, making others feel better too, and make you a more appealing and attractive person to be around. This in turn will have a positive effect on your well-being.

7. A happy, positive expression will serve you well in life.

This is particularly true for challenging situations such as job interviews: a smiling, relaxed persona indicates confidence and an ability to cope well in stressful situations. This will also be of benefit in your career, building healthy relationships with colleagues and being seen in a favorable light by your employers.

How to Smile and Laugh More Often

There are simple ways to bring more smiling and laughing into your day:

Smile and laugh regularly. As mentioned, your brain does not know the difference between a fake or real smile, and by doing so more often you will feel better and become more likely to smile and laugh more spontaneously.

Watch funny films, TV, and theater shows. This is an excellent way to inject some instant humor into your life. By avoiding negative programs and news broadcasts, you can also balance make your viewing more positive and lighthearted, with more opportunity for a chuckle or two.

Spend time with friends and family that make you feel happy. Surrounding yourself with happy, fun-loving, optimistic people will bring out your happy side, and their behavior will rub off on you as you subconsciously mimic their behavioral patterns.

Find things to smile and laugh about. Once you start consciously looking at all the things that are funny and uplifting, you will be more aware of them, in tune with them, and more ready to engage in a spontaneous smile or laugh.

References:

1. Nicholas A. Coles, Jeff T. Larsen, Heather C. Lench. A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable. Psychological Bulletin, 2019; DOI: 10.1037/bul0000194
2. Susan David (2017) https://www.ted.com/talks/susan_david_the_gift_and_power_of_emotional_courage/transcript?language=en