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Why Smiling is so good for you

Fleur Dash • 18 June 2024


Smiling is not something we learn to do, it comes completely naturally as it is a behaviour passed down through our evolution. It is thought to have originated over 30 million years ago and was used by apes and monkeys as a way of showing potential predators they were harmless. 


The smile we know today is the universal sign of happiness. It is one of the first expressions made by babies innately.

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The baby is usually rewarded for this smile with mirroring smiles, love and attention. The behaviour becomes reinforced with feelings of pleasure and safety. This is true of all babies regardless of culture and environment, as Paul Ekman (the world’s leading expert on facial expressions) discovered; smiling is a basic and biological uniform human expression. Charles Darwin, who in addition to theorising on evolution in The Origin of the Species, also developed the Facial Feedback Response Theory, which suggests that the act of smiling actually makes us feel better (rather than smiling being a result of feeling good).


When our brains feel happy we produce neurotransmitters that make us feel good. Dopamine, serotonin and endorphins are released transmitting neural signals to your facial muscles to trigger a smile. The release of serotonin with a smile is nature's own anti-depressant. It helps give our mood a lift in the same way the prescribed medication works by increasing the level of serotonin in the brain. Smiling stimulates our brain's reward mechanisms in a way that even chocolate can’t match. British researchers found that one smile can provide the same level of brain stimulation as up to
2,000 chocolate bars and can be as stimulating as receiving up to £16,000.


The smile can be thought of as an “anchor”, it is a feeling that has been anchored to a particular group of muscles that is triggered when we use them. I’m sure you have put a smile on your face to help you to enter a room or when meeting someone new. This is because you get the same benefits when you actually force yourself to smile as you do when you smile naturally, this feeling encourages us when we need a boost.


We create anchors unconsciously all the time when we assign meaning to a particular sensation, such as when a song always reminds you of a certain memory or person. Anchors are a very useful tool I use with my clients as we can learn to connect other feelings to other triggers on the body. 


By thinking about a
calm time using all of our senses, we create a strong emotional link to that feeling of calm. Doing this while squeezing our fingers or holding our wrists literally makes a physical connection to that emotion. Repeating this over and over makes a new neural path in the brain, thus making a new anchor.


The brain can only focus on a handful of items of information at any time (around 7), so while it is concentrating and recalling
calm, it is unable to connect with any other input such as stress or worry. This is a brilliant way to train the brain into being in your control, thinking of happy thoughts and letting go of everything else.


by Fleur Dash 27 February 2025
Are you struggling to sleep? Find out why, and how you can find solutions to sleep being your friend again. 10 Top tips for glorious sleep. Bed, what a heavenly place! But really should only be entered when tired. It should be a no screens area, a sanctuary for us when we are ready to sleep or read. We shouldn’t hang out in bed watching programs or checking social media as “blue screens” really affect how our brains work, and do not make us feel restful and relaxed, but alert and active. Be reassured by having an alarm set if you need one, so you don’t need to check the time during the night. Having an air vent or window open, fresh air and a cooler temperature will improve your sleep quality. If your head starts to swirl with thoughts, jot them on a piece of paper, knowing you can deal with them tomorrow. I like to go to sleep after writing down tomorrows to-do list, what I have achieved today, and writing down anything I feel grateful for. This routine gets my head in a happy but empty place ready for oblivion. Give yourself between 6 and 9 hours to sleep, adults all need around this amount to function. Any more or less can really start to alter how we feel in our daily lives. It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine. It is better to take small cat naps of 20 mins during the day, if your sleep is disturbed and you feel exhausted. If you wake in the night and can’t go back to sleep, get up, make a drink, read a book. Don’t lie there worrying about not sleeping. Insomnia can become quite obsessive. As we lie there panicking about missing sleep, we are adding to the problem and creating more stress. It is always better to distract your head with a different activity (that doesn’t have a screen) and allow ourselves to become sleepy again. We sleep in cycles during the night, experiencing rest sleep and dream (REM) sleep. Some of the sleep we have is deep, and some is more shallow. It isn’t a disaster if we wake up and go back to sleep as the quality of sleep is varied anyway. Dream sleep is important for our brains, as we use REM sleep to process the actions of our day. It is when we decide what has been important to store in our libraries, and what we can throw away. If we have too much going on in our lives we have too much to process in one night. Our brains feel overloaded and can wake us (usually around 4am for me!). This is a sign that we have too much stress in our lives, and need to find ways to reduce our anxieties. Our bodies can feel encouraged to sleep too much to empty our stress using dreams, but this will leave us feeling exhausted, and wanting to sleep even more. This is why it is important to stick to 7-9 hours of sleep a night. If your head is full of noise at bedtime, try listening to a calming meditation, or some tranquil sounds like rain or the ocean. Choosing what we think about is an important factor of how stressful our lives can become. Making a choice not to dwell on the thoughts that are still churning round is a great way to train our brains to be quieter. Choosing our thoughts is empowering and a deeply effective way of improving our mental well being.
by Fleur Dash 16 December 2024
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by Fleur Dash 26 August 2024
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