The One Phrase Experts Recommend Saying Every Day to Be Happier
The way we speak influences our emotional state much more than we might realize. According to the Royal Spanish Academy (RAE), happiness is defined as: “A state of deep spiritual and physical satisfaction.” Synonyms include joy, well-being, fortune, prosperity, and contentment—all things many people strive for in life. However, achieving happiness isn’t always easy. Illness, financial struggles, personal losses, and daily stressors can prevent us from fully experiencing happiness, making it seem utopian or unattainable at times. But here’s the good news: Happiness can become a more frequent part of our daily lives—even if not constantly, at least more often than we might expect. How Language Shapes Our Happiness One powerful way to increase happiness is through conscious language shifts—both in how we speak to others and how we talk to ourselves. Neil Pasricha, author and director of The Institute of Global Happiness, emphasizes that the first step toward happiness and positivity is paying attention to the words we use. Alongside psychologist Leslie Richardson, he has identified the phrases most commonly used by happy people. Here are the top ones: 1️⃣ “Tell me more.” When used in conversations, this phrase signals genuine interest in what the other person is saying. Simply showing curiosity and attentiveness can make interactions more fulfilling and meaningful. 2️⃣ “I can.” This small shift in language changes our perception of responsibility and choice. Instead of saying:🚫 “I have to” Try:✅ “I can.” This subtle change removes the sense of obligation and reframes tasks as choices rather than burdens. Why does this matter?Because feeling in control of our decisions makes us feel happier and more empowered. 3️⃣ “Rose, Thorn, Bud.” 🌹🗡🌱 This isn’t a phrase to say out loud but rather a mindset tool for processing daily experiences. Why does this help?It encourages us to: 4️⃣ “Yet.” Simply adding the word “yet” to a sentence can transform our mindset. 🚫 “I can’t do this.”✅ “I can’t do this… yet.” 🚫 “I haven’t succeeded.”✅ “I haven’t succeeded… yet.” This single word fosters hope and perseverance, reminding us that challenges are temporary and growth is always possible. 5️⃣ “I will focus on…” In a world of constant stress and distractions, knowing how to prioritize is key to happiness. Instead of feeling overwhelmed by everything at once, shift your thinking: 🚫 “I have so much to do.”✅ “I will focus on [one task] right now.” This helps: 6️⃣ “Will this matter in a year?” When faced with stressful or frustrating situations, this question brings perspective. Why is this effective?Because it reduces emotional reactivity and helps us let go of unnecessary worries. Final Thoughts These simple language shifts can have a huge impact on our well-being. By consciously choosing words that encourage positivity, resilience, and meaningful connections, we can: ✅ Improve relationships✅ Increase optimism✅ Reduce stress✅ Boost happiness So, start today—practice using these phrases, and notice how they transform your mindset and emotional well-being!
From Loving Yourself More to Loving Yourself Better: How Words Influence Emotional Well-Being
“I was lucky to choose to love myself at the last moment. And now, thanks to that, I’ve learned that not waiting until the last minute when it comes to self-love is absolutely necessary and important. Never stop loving yourself. Don’t put yourself on hold. If your life depends on it… so be it.” This excerpt from Brillo por tu ausencia (Shining Through Your Absence), the latest poetry prose book by writer Lae Sánchez (@laesanchezg), is a clear reminder that words matter—especially when it comes to mental health. Loving yourself is the key to everything, but as Sánchez explains, it’s not just about self-love in any form—it’s about loving yourself well. Or better yet, loving yourself better. Better every day. Shifting from “Love Yourself More” to “Love Yourself Better” This is exactly the theme Sánchez presents in her talk, “Don’t Just Love Yourself More, Love Yourself Better,” which inaugurates Formentera Zen—an event dedicated to enhancing emotional well-being, organized by the Tourism Board of Formentera and Puro Bienestar. During the event (held May 17–19 at the Gecko Hotel & Beach Club in Formentera), the author will focus on self-love, self-care, self-esteem, and personal growth. However, she clarifies that her approach is not therapeutic but inspirational, drawn from her experience in poetry prose rather than psychology. “I am not a psychologist, and I am the first to seek professional help for personal growth. But what I do want to convey is that we often prioritize quantity over quality, and we mistakenly think that more is better,” she explains. Her message is an invitation to self-respect, self-awareness, and learning to set boundaries—both with oneself and with others. She emphasizes organizing personal values based on what we learn over time. To support this, she turns to a set of principles from Brillo por tu ausencia, which she describes as a reminder to nurture self-love—the piece that holds the rest of life’s mechanisms together. Some of these guiding principles include: ✔️ Being patient with yourself✔️ Paying attention to small details✔️ Celebrating life✔️ Apologizing—yes, even to yourself✔️ Letting go when necessary✔️ Remembering that family and friends are what truly matter✔️ Asking yourself the questions that bring happiness✔️ Valuing time✔️ Trusting yourself Authenticity vs. Social Media Perfection Another key theme in Sánchez’s work is the importance of “living from within” and learning to be happy without feeling the need to tell the world about it. This is especially relevant today, where social media often only highlights the positive aspects of life. “We are all authentic, and maintaining that authenticity is crucial,” Sánchez explains. “Many people share images of a perfect life on social media, showing only their ‘highlight reel’ while hiding the ‘behind-the-scenes’ reality. But real life has ups and downs—just like everyone else’s. This can create frustration both for those posting and for those consuming that content.” Through her own journey, she has learned to validate emotions that are often less visible, like sadness, and in doing so, she has become more understanding of others’ emotions as well. “How many times have we told a friend to ‘stop complaining’ because we thought their problem wasn’t that serious? But we all have the right to be sad!” she insists. Her solution? Live life without filters or rush. “We chase instant gratification, sharing moments on social media as fast as they disappear in an Instagram story. But this pursuit of immediacy can strip away the essence and authenticity of those moments.” Instead, she encourages learning to be comfortable with oneself before seeking validation from others. “This is the true meaning of ‘being happy without telling anyone.’ Because before knowing what we want in relationships—whether with a partner, friends, or family—we first need to listen to ourselves.” That means understanding how we want to be treated, what we’re willing to give, and what boundaries we need to set for our relationships to truly support our well-being. The Power of Words in Self-Talk So, how do words and the way we speak to ourselves impact our well-being? It’s all about perspective. Sánchez shares her own learning process—giving herself time and space to manage anxiety and seeing reality more clearly. She proposes a two-part reflection: 1️⃣ First, ask yourself:“If I could decide how I want to be remembered, would I want people to remember me for who I am, how I treat others, and what I contribute? Or would I rather be remembered for what I have, what I achieve, or what I earn?” Most people, she says, would choose the first option. 2️⃣ Then, take it one step further:“How do I value myself? Do I measure my worth by who I am and how I treat others, or by what I accomplish?” Often, our self-talk is so demanding that it breaks us down instead of building us up. She illustrates this with the story of André Agassi, the tennis champion who—despite achieving immense success—eventually admitted in his autobiography that he hated the sport and wanted to quit. Before one of his finals, he stood in the shower, watching the water run over him, thinking: “Hate brings me to my knees. Love lifts me up.” For Sánchez, this proves one thing: “The mind can be our greatest ally or our greatest enemy—it can destroy us or elevate us. That’s why it’s so important to listen to ourselves, not just in our thoughts, but in the way we speak to ourselves.” “The starting point for everything—the ‘zero kilometer’—is self-love. From there, we can learn to truly respect others as well.” The Importance of Self-Love in Childhood and Adolescence This lesson is especially critical during vulnerable life stages, such as childhood and adolescence. “Children absorb everything,” Sánchez emphasizes. That’s why it’s important to nurture their confidence through the relationships we build with them, the way we speak to them, and how they learn to speak to themselves. One practical exercise for improving self-talk is setting aside time each day—however little you can spare—to prioritize yourself. Ask yourself: “What do I feel like
A Psychologist Reveals the Five Secrets to Good Mental Health
Good mental health is a key factor in feeling happy, connected to others, and finding meaning in life. Maintaining a healthy lifestyle, practicing gratitude, contributing to society, and engaging in activities you enjoy—whether alone or with others—can all help cultivate strong mental well-being. Being mentally healthy means being at peace with yourself, approaching problems with a solution-focused mindset, and seeing the brighter side of life. Psychologist Ana Belén Medialdea, a strong advocate of doing what feels right and beneficial, has her daily non-negotiables when it comes to mental well-being. “There are five things I encourage everyone to keep in mind. Try to do at least three of them each day. Practicing these habits is crucial for reducing daily stress levels.” Five Antidotes to Stress Why should we avoid chronic stress? Because constant stress raises cortisol levels, triggering hormonal imbalances that can affect the body in many ways. These are Ana Belén Medialdea’s five tips for achieving good mental health: 1. Prioritize Rest “If you wake up feeling exhausted and unrested, this is the first issue you need to address—whether through natural methods or medical support,” warns Medialdea. Lack of sleep leads to: Getting quality rest is essential for mental balance and emotional well-being. 2. Take Care of Your Diet “I always mention this when talking about non-negotiables because so many people tell me they eat in just ten minutes to save time. This may not be a big deal once in a while, but making it a habit is unhealthy,” explains Medialdea. While it’s important to be mindful of what we eat, obsessing over food can also be problematic. Her advice? Enjoy balanced eating habits, but allow yourself small indulgences—for example, treating yourself to an ice cream when the weather is nice. 3. Move Your Body This doesn’t mean committing to a full workout routine—it simply means finding ways to move throughout the day. Some simple changes include: “When we move our bodies, we release cortisol—the hormone responsible for stress and anxiety. This simple habit can significantly improve our mental state,” says Medialdea. 4. Allow Yourself Moments of Doing Nothing In our fast-paced, always-busy world, finding a moment to pause and do nothing is a luxury. Medialdea encourages deliberate mental breaks, where you simply let your mind rest without the pressure of productivity. “Don’t use this time thinking, ‘I should do something productive.’ Instead, just let your mind relax,” she emphasizes. 5. End the Day with Something That Brings You Joy This simple yet powerful habit involves ending your day by doing something small that makes you happy. “We often do things for others but forget to give ourselves a little moment of joy,” says Medialdea. It could be: For her, it’s a warm decaf coffee with a piece of chocolate dipped into it—a small but satisfying ritual. Final Thoughts Mental health is built through daily habits. By incorporating at least three of these five simple practices into your routine, you can reduce stress, improve mood, and feel more balanced in everyday life. Your well-being is worth it. 4o
The Importance of Mental Health for ADEFAGUA: A Lifelong Commitment
At ADEFAGUA, we understand that mental health is essential for the well-being of every individual, regardless of their background or circumstances. A recent NBC News article highlights the challenges many Hispanics in the United States face when trying to access mental health treatments, often due to barriers such as the lack of Spanish-speaking professionals and a limited understanding of Latino culture within the healthcare system. Breaking Barriers to Mental Health Access At ADEFAGUA, we work tirelessly to eliminate these barriers in Guatemala, offering programs and services tailored to the needs of our community. We know that seeking help is not a sign of weakness, but rather an act of courage. That’s why we are committed to educating people from an early age about the importance of mental health. Additionally, ADEFAGUA provides virtual therapy services, allowing anyone in need of psychological support to access it, regardless of their geographic location. Our commitment is reflected in our partnerships with organizations, private companies, and institutions, helping us raise awareness and funds to continue our mission. We strive to ensure that everyone who needs mental health support can access it without restrictions. Support for Migrants and Their Families ADEFAGUA also offers specialized support for migrants and their families, helping them overcome the emotional and psychological challenges they face due to separation and adaptation. Our goal is to ensure that no one is left without the help they need, and that everyone has access to a healthier and happier future. Join Our Mission For more information on how you can support or participate in our programs, visit our website or contact us directly. At ADEFAGUA, we believe that investing in mental health is investing in the future of our society. 📌 Read the original NBC News article for more details:🔗 NBC News – Mental Health Clinics Help Latinos Overcome Language and Access Barriers 💙 Together, we can break barriers and build a healthier future! 💙
Mental Health: Simone Biles’ Toughest Victory – A Story of Inspiration and Resilience
At ADEFAGUA, we are dedicated to providing psychological and emotional support to those who need it most. The story of Simone Biles, the most decorated artistic gymnast in history, serves as a powerful reminder of the importance of mental health, not only in sports but in everyday life. A Bold Decision That Changed the Conversation Simone Biles has inspired thousands, not only through her athletic achievements but also through her courage in prioritizing her mental health during the Tokyo 2020 Olympic Games. Under immense pressure, Biles made the difficult decision to withdraw from several finals to focus on her well-being. Although her decision was criticized by some, it was widely applauded and sparked a global conversation about the importance of mental health in sports and beyond. Mental Health is a Priority At ADEFAGUA, we understand that mental well-being is essential for every individual’s growth and success. We offer psychological support services for people facing stress, pressure, and challenges similar to those experienced by Simone Biles. Our programs provide a safe space where individuals can openly share their experiences and receive the support they need to overcome life’s obstacles. Strength in Seeking Help Simone Biles’ story deeply aligns with ADEFAGUA’s mission. She is a living example that recognizing limitations and seeking help is not a sign of weakness, but rather of strength and wisdom. Biles showed the world that mental health must be a priority, and at ADEFAGUA, we are committed to ensuring that more people have access to the resources and support they need to take care of their mental well-being. To learn more about Simone Biles’ inspiring story and her fight for mental health, we invite you to read the full article on National Geographic: 📌 Source: National Geographic – Simone Biles’ Story At ADEFAGUA, we remain committed to providing care and support to those who need it most. We hope to continue inspiring and assisting our community, just as Simone Biles has inspired the world with her story of strength and determination. 💙
Join Us on October 13 for the 1st Mental Health Run in Guatemala!
On October 13, Ciudad Cayalá will host a groundbreaking event for Guatemalan society: the 1st Mental Health Run. This event aims to raise awareness about the importance of mental well-being, a topic that has gained increasing relevance in recent years due to the rise in mental health issues both in Guatemala and worldwide. A Run for Everyone The race is designed to welcome participants of all ages and fitness levels, offering three distances:🏃 1 km – Perfect for young children or those who prefer to walk.🏃 5 km – A great challenge for casual runners.🏃 10 km – For experienced runners looking for a greater challenge. With a donation of Q135.00 per participant, this event not only promotes physical activity and well-being but also supports a crucial cause: mental health awareness and support in Guatemala. Mental Health: An Urgent Issue In Guatemala, as in many parts of the world, mental health issues are often overlooked or faced with stigma. Depression, anxiety, and other mental disorders have increased significantly in the past decade, affecting people of all ages. This event seeks to break the stigma, promote open conversations about mental health, and foster a culture of support and empathy for those facing these challenges. How to Participate? Signing up is easy! You can register directly through the following link:🔗 Register Here 📌 Registration Fee: Q135.00🎽 Includes: Race kit with bib number, commemorative t-shirt, and essential race items. Join Us & Make a Difference! The 1st Mental Health Run is more than just a sporting event. It’s an opportunity to come together as a society for a common and urgent cause: mental health. With every step, participants will be supporting those in need while promoting a healthy and active lifestyle. 💙 Sign up today and be part of this movement for mental health! 💙