Half-Smilin' while Drivin'
Taking some time while we're behind the wheel to put on a slight smile can help us bring awareness to ourselves, and sprinkle in a little bit of joy.
Sounds a little silly, right? It might feel that way too when you try it. Really, what is half-smiling, why should we give it a try, and why mention while driving?
A Reality Acceptance (Distress Tolerance) skill from Dialectical Behavior Therapy (DBT), & a practice popularized by Zen Buddhist monk Thich Nhat Hanh, half-smiling (or, the Mona Lisa smile) is a practice where you intentionally & gently curve your lips into a very subtle smile, embracing acceptance in the moment with your body. This can be accompanied by mindful breathing, as you pay attention to the feeling of the smile, or to your breath, encouraging mindfulness and present moment awareness. It can initially feel a little silly, especially if it's your first time trying it. Take a moment to try it out! You're aiming for the just noticeable difference, from a neutral facial expression, to just enough that there's the slightest curve in your lips to make a smile.
Does this even do anything at all? Research suggests that our facial expressions send signals to our brain, and these can influence how we feel. The effects aren’t huge, though they can be meaningful. When you half-smile, you’re activating muscles in your face that tell your brain that things are going okay, and that you are alright in this moment. This can cause your brain to release feel-good chemicals (neurotransmitters) like dopamine, serotonin, and endorphins, which in turn can help lower stress, boost your mood, and contribute to calming your nervous system.
Why did I mention driving? I've found that it's a perfect time to practice for me. Whether I'm listening to an audio-book or my favorite music while on the road, I practice half-smiling and try to focus on how I'm feeling at the moment, sometimes minutes at a time. Usually an uncomfortable feeling or a thought may prompt me, and I practice to not stress out about what's twirlin' round me noggin', and to feel more present. While you're at it, and if you're up to it & aiming for a moment of calm, try placing a hand on your heart, or on your cheek for a few moments. This is a self-compassion practice known as soothing touch (& it can help release the neurotransmitter oxytocin!).
Appreciate you taking the time to read. I hope that you can find ways that work best for you to lower your stress, and boost your happy.
“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”
- Thich Nhat Hanh
