Being truly happy is a processes that works from the inside out. In order to reduce your stress levels, stop overthinking and improve your outlook on life, you have to make a conscious decision to think positive thoughts. According to neuroscientists, becoming perfectly happy starts with your brain.

Here are seven tips from neuroscientists on how to become perfectly happy:

1. Talk About What Bothers You

Keeping your emotions bottled up inside won’t do you any good in the long run. You might think you’re being strong by keeping everything together. But it’s important to know that it’s OK to feel what you’re feeling. Talk about your problems and work through them instead of keeping them bottled up.

2. Touch And Embrace

Social interaction is part of being human. Embracing others is a form of physical support. Studies have shown that hugging is therapeutic. It can help relieve sickness, loneliness, depression, anxiety and stress.

3. Learn

Constantly acquiring new knowledge helps you adapt to a changing environment. Reading, learning a new language or learning to play an instrument allows your brain to reward its attempts to absorb and process information, through the release of dopamine, which brings you joy.

4. Exercise

Exercise is a great way to reduce stress levels, keep your body healthy and clear your mind. When your workout is over, your body releases a dose of endorphins. The result is a an elevated mood, reduced pain and a happier outlook.

5. Get A Good Night’s Sleep

Sleep is directly related to your health, happiness and stress levels. When you sleep at night, your body releases melatonin. This hormone slows down all of the processes in the body to help you recover and recharge. When you don’t get enough sleep, your stress hormone is triggered. That’s why it’s so important to get a good night’s sleep!

6. Solve Problems One At A Time

When something is bothering you, it will stay in the back of your mind. You brain will constantly worry about, causing stress and anxiety. If you have a problem that needs solved, don’t push it off. Sit down and figure things out, one at a time.

7. Engage In Pleasant Expectations

Studies have shown that your brain can experience pleasure by simply anticipating a peasant event. If there’s something enjoyable on the horizon, such as a date, a birthday party or the start of a fun weekend, allow your brain to revel in the excitement!