The Power of Smiling: Benefits for Health and Happiness

“If you see someone without a smile today, give ‘em yours.”–Dolly Parton

How often do you smile? 😃

I recently came across a fact that stated children smile about 400 times per day . Whereas, most adults on average tend to smile anywhere from 20 times per day to, at the most, 50 times, depending upon their level of happiness for the day. That is a stark contrast!  

Whether you are grinning, beaming, twinkling, smiling from ear to ear, all smiles, or even offering a partial smile, when you look at another person, it tends to communicate a positive feeling.  Think about what happens when you see someone else smiling, especially a baby or toddler smiling–most of us typically smile in return!  I find even writing about seeing another person smile is instigating my own smile.

REasons we may not smile often 😒

In the words of the Joker, “Why so serious?” Why don’t we smile more often? What is it about adulting that doesn’t inspire us to smile more often?  According to a 2019 Psychology Today article, there are numerous adults who are simply not prone to smiling.  Reasons vary including: feeling shy or unsure of self; feeling self-conscious of own smile, especially if in need of dental work; believing it is silly or inappropriate to smile, especially those raised to not to smile frequently due to cultural or family mores; and, some don’t smile due to state of  their mental health. Furthermore, psychologists have also noted that when people have a smartphone in their hands, most of us are less likely to smile and engage because we are so focused on our phone screen. 

Benefits of smiling more 😁

Believe it or not, though, there are both physical and mental health benefits to smiling. First of all, dopamine, the feel-good chemical (neurotransmitter) in our brain, is released when we smile. Smiling also releases endorphins, a mild-pain reliever, and serotonin, an antidepressant that can reduce stress.  The more we smile, the more these neurotransmitters can work together to boost our overall sense of well-being, reduce our sense of pain, and increase our sense of positivity.

Smiling, along with laughter, causes our brain to also release neuropeptides which are small proteins found in the brain. These chemicals are known for staving off illness by initiating the body’s immune-system response to increase production of antibodies to fight off disease and illness. Along with warding off illness, there is evidence that smiling–and its cousin, laughter–can also help lower our blood pressure as well as heart rate.

Science still has more research to conduct regarding the specific benefits of smiling, according to the National Library of Medicine, but the studies consistently demonstrate that smiling produces a number of health-related benefits. Smiling more can foster a longer life by positively exerting influence over the immune system during times of acute stress or illness, improving recovery, and thereby reducing illness, or its duration, over time. Now, that’s worth smiling about!

Smiling also makes us appear more attractive and likable.  When we beam at another person, we are often considered courteous and trustworthy. In fact, shining those pearly whites also makes us appear more confident, successful, and knowledgeable.  Keep that in mind the next time you have an interview or have to give a presentation. 

Plus, smiling is contagious. When we smile at another person, it is hard for the other person not to smile back. To be sure, it doesn’t work on every person, but it can certainly go a long way to lightening the mood–even if it’s just our own.  So why not try smiling more? 

Practical, and not-so-practical, ways to increase those grins 😆

• Practice smiling in the mirror: It sounds silly, but the more we practice smiling, the more confident we become at doing it. 
• Try the smile challenge: One way to practice smiling more is to look up the different types of smiles.  Depending upon the source, most experts claim there are 18-19 types of identifiable smiles, but only six are for genuine happiness. Grab a friend and a mirror and see how many you can make. This is just silly enough to bring on some laughs and joy-filled smiles.
• Waiting challenge: Stuck in a line at your favorite fast-casual dining or coffee shop?  Waiting in a doctor’s office? Waiting in any sort of line?  Instead of scrolling through your phone, try the smile challenge. See if you can maintain a gentle smile throughout the entirety of your wait, or see how many people you can make smile by smiling at them. 
• Smile timers: Set reminders or post-it notes throughout the day to smile, especially for those time periods for which you know you most likely won’t feel like smiling. 
• Create list(s), picture file, journal, or write positive post-it notes of things that naturally make you smile when you see/think about them. Purposely place them, so that you will encounter them throughout the day or week and be reminded to smile.
• Daily smile challenge:  Challenge yourself to be the reason one (or more) person smiles today.  
• Watch something funny: Whether choosing a social media/youtube reel/short, movies, comic strip, or other source jolliness, taking time to embrace humor is an immediate mood booster.

unleash the power of your smile 😃

In the words of Buddy the Elf, from Elf, “I just like smiling.  Smiling’s my favorite.” And, now we know why. Smiling is a superpower, and it is not just for elves or children. Those grins are for all of us to enjoy in our everyday life. When we smile, our health, our well-being, and the well-being of those around us, benefits. So the next time you’re feeling down, frustrated, sick, or even angry, see if you can’t sneak in a smile or two.  Even if you don’t feel like it, the overall benefits seem to point to the fact that those few extra smiles might just be worth the effort. In the words of the late Jim Begg, “Before you put on that frown, make absolutely sure there are no smiles available.”