Happiness is a feeling of pleasure or contentment, but it often seems as though the stress of everyday life has a way of taking over. If you want to put the tension behind you, you will be glad to know that you can improve your mood in minutes. Below are five tips to instant happiness that will, no doubt, have you smiling:

Give in to your sweet tooth. Studies have shown that chocolate is linked to both happiness and stress reduction. When enjoyed in moderation, this sweet treat may be something to smile about. Afterall, having a bite of the food that you crave is instant happiness in it’s own right.

Get moving. Experts have long believed that there is a direct link to exercise and stress reduction. A simple 30-minute walk may help you to relax and, not to mention, feel great about yourself and the goal of better health.

Be good to yourself. It’s always a good time to treat yourself to something special, but it’s even more important to do so if you are feeling blue. This doesn’t mean that you need to go on a lavish vacation or purchase a new sports car, but perhaps a relaxing evening at home or a night out with some friends is just what the doctor ordered. If you feel like shopping, limit your budget to $50.00 and buy something that makes you feel happy. Keep in mind that impulse shopping to ease emotional pain is not a good idea, but treating yourself to an occasional pick-me-up is an entirely different story.

Go with the flow. It’s a well-known fact that water is calming, which is why many people choose to have water features in their home. Whether it’s a tabletop fountain or a more dramatic feature, the relaxing nature of flowing water is widely promoted. Instant relaxation, in itself, is a form of happiness.

Use your good scents. Specifically, a scented candle may help to improve your mood. This is especially true if you are using a scent that’s known to be relaxing, such as lavender or vanilla.

The information contained in this article is designed to be used for reference purposes only. It should not be used as, in place of or in conjunction with professional advice relating to the treatment of stress or depression. For additional information, consult a physician in your area.

When was the last time you did something scary on purpose? I’m talking about driving somewhere unfamiliar at night when you were sure you would get lost kind of scary. Or taking your virgin trip down a ski slope at thirty or getting up the nerve to talk to a total stranger in an elevator.

Most of us avoid doing anything that remotely scares us. That’s a shame because doing something scary every day is one of five surprising happiness habits that could change your life.

Actually it’s one of 42 habits I’ve uncovered but in this short article I don’t have space to discuss them all; what I can do is share some of my favorite ones with you.

If you want to be happier, try looking for opportunities to do something scary. In doing so, you won’t just be taking my advice but the advice of former first lady Eleanor Roosevelt who said, “Do one thing every day that scares you.” You will know when you are scared. Recognize your fear, acknowledge it and then do whatever it is anyway. I once confronted my own fears by plummeting 500 feet in a bungee jump. Talk about scary and exhilarating! What scares you?

Four other happiness habits to try are:

Take the “im” out of Impossible at Least Once a Year

Make a list of things that are impossible for you. Put the list on your bulletin board. Choose one thing each year to knock off your list and watch as your realm of possibility grows. If you knew me, you’d understand why I placed running a marathon on my list of “impossible things.” Although I am more of a walker than a runner, I enjoy the physical sensations of running and was quite proud of myself for completing my first-ever marathon in ONLY six hours, nine minutes! That I completed the event at all was a triumph for me. What would you like to conquer?

Make a List of 100 Things You Want to Do Before You Die

Start doing them tomorrow. Check them off as you accomplish them. Try to do one thing on your list every year on your birthday. Review the list at least once a year and add to it as necessary. Record your adventures in a journal and take a picture of yourself doing each thing. Can you think of some activities to put on your list?

Celebrate One Success Every Single Day

Do not let yourself fall asleep without celebrating something you accomplished that day. Even if you could only produce freshly cleaned teeth, give it your best hoot-and-holler. It is important to be enthusiastic when celebrating your successes. You cannot overdo this enthusiasm — the more, the better. What did you do today that’s worth a cheer?

Carry a List of Everything You are Grateful for

Write down everything you can think of that makes you feel blessed. Update the list as often as you can, especially when you are feeling down. Read the list every time you need to boost your energy. Record the list in your voice and listen to it while you work out or drive. What do you have to be grateful for?

As for me, I am grateful to you for reading this article and for the opportunity to offer you more ways to get what you want out of life.

Gina Mollicone-Long has enjoyed success and failure in a number of diverse careers. In addition, she has faced her own personal challenges head-on and continues to meet and triumph over them. With this “anything is-possible” background, she shares her techniques in the new book “The Secret of Successful Failing.”

Fear can be either a great motivator, or a fierce road block. Because we often establish our own limitations, these road blocks can actually be a good thing. They can alert us to be cautious, and they can cause us to analyze whether or not what we are doing is right for us.

Sometimes, however, a road block needs to be knocked down in order for us to grow. Overcoming a road block gives you a learning experience that you can’t get any other way. Deciding to take action and move forward is the first step towards freeing yourself of whatever it is that confines you. But what do you do if you feel you can’t take action?

Sometimes we’re just not able to attack something head on. It seems too big, too unfamiliar, and we feel as though we don’t have the support we need to get through it. Overcoming a fear is a great liberator, as whatever is holding you back is a great weight on you. Below are 5 sure fire ways to overcome your fears and get what you want. Use them to empower yourself to make change, and you’ll feel lighter, more energized, and more relaxed all at the same time.

1. Take small steps – Afraid of something big? Break that big monster down into smaller, bite-sized pieces. We don’t start out in life driving cars or running for President, but we can work up to those things. Afraid to ask your boss for a raise? Start by asking other people for small things you normally wouldn’t ask for, then challenge yourself by raising the bar each day.

2. Realize you are not alone – Afraid of flying? I used to be afraid of flying, and plenty of other people are too. Go to the airport and watch how many people get on and off planes each day. Some of those people are afraid to fly but they do it anyway. Some of them used to be afraid to fly. Maybe one or two of them just took their first flight and overcame their fear. They did it and you can too. Now, go buy your ticket.

3. Use a friend – Yes, the buddy system works. Find a friend that you can confide in about your fear and tell them you need their help. This needs to be a supportive person who will not judge you and does not have an interest in the outcome. With the help of a friend, I overcame my fear of roller coasters. What helped was that she really enjoys roller coasters and was excited about both riding the coasters, and helping me.

4. Learn – Many times we are afraid of the unknown more than anything. In these cases, getting familiar with the subject or situation can make them seem less intimidating. Are you afraid of home improvement projects? Take a class or read a book. Home depot stores offer instruction on many different types of home projects, and they also sell books as well. Volunteer for Habitat for Humanity and learn first hand how a house is built from the ground up. Whatever the subject, there’s a way to learn about it.

5. Visualize – When children play “make believe,” they are actually confronting fears. They pretend they are in totally unfamiliar territory, doing unfamiliar things, yet they are in total control over what happens. Use this same technique by using your own imagination to create the outcome you desire. As adults using self-improvement methods, we usually call this technique visualization. A group of basketball players once practiced by pretending over and over to shoot the ball through the hoop. When they actually got back on the court, their shooting had improved! Imagine that you are overcoming your doubts and taking action in your most ideal state. Run the scenario over and over again in your mind until it is second nature. See yourself conquering your fear. Now go do it!

Combine these techniques for even more powerful results. For example, using a friend to help you take small steps will help you realize you’re not alone. Learning about the subject or situation will help you to visualize and reach your goal faster.

When you just can’t seem to get up the courage to tackle your fear head on, use these five techniques to move ahead. Used alone or in combination, these methods will expand your horizons and move you to bigger and better things. Imagine if Benjamin Franklin or Thomas Edison let fear of failure prevent them from doing great things. Decide today to take action and notice the difference it makes.