How to Pretend Happy

Sometimes the “pretend to get it” tactic can motivate you to move in a more positive direction. While it’s never a good idea to pretend or put on a fake face, sometimes you need to focus your energy and get through the situation. Maybe you messed up your presentation or hate having to attend obligatory holiday parties. You may need a little courage to get through until the situation is over.

Table of Contents

Looks happy

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/fa/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-1.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-1.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ f/fa/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-1.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-1.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Laugh. An easy way to show happiness is to smile. But did you know a smile can actually improve your mood? Smiling can bring about a feeling of happiness just as happiness creates a smile. ^{[1] X Research Source}

Try smiling with your whole face, not just your lips. Enjoy how your cheeks and eyes change when you smile big. This type of laughter goes hand in hand with positive emotions. ^{[2] X Research Source}
If you feel sad or upset, push this feeling away with a smile. Try connecting the feelings of a smile and start feeling happy.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/37/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-2.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-2.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 3/37/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-2.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-2.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Pretend to be capable. Getting through an uncomfortable situation but still showing no concern on your face takes skill, and can be in large part due to confidence. If you have to give a presentation and feel nervous, use your innate confidence, even if public speaking is enough to make you run away. Tell yourself you can do it. When you exude confidence (whether forced or unnatural at first), others will believe that you are competent. ^{[3] X Research Sources}

Speak loudly, loudly, and act as if you have complete confidence in your abilities.
The opposite is also true. If you walk into a presentation in fear, many things will bring fear to you, such as a shaky voice, lack of eye contact, awkward actions, etc.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1c/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-3.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-3.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 1/1c/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-3.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-3.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Adjust body language. If you close your eyes, lower your face, or cross your arms/legs, others will perceive you as unapproachable. People with appropriate gestures are said to have a higher level of positive mood and confidence than people with awkward looks. ^{[4] X Research Sources} Changing body language can help you believe that you are a confident person.

Practice keeping your shoulders straight (as a way to look/feel bigger) or keep your hands on your hips.
Practice winning poses, such as punching your fists in the air, before entering a stressful situation. ^{[5] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/82/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-4.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-4.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 8/82/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-4.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-4.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Relax. Relaxation can ease any anxiety, and help you feel more at ease. If you’re feeling stressed, nervous, or unhappy, try some relaxation techniques to feel more balanced. This is especially helpful before an important presentation or something that worries you. ^{[6] X Research Sources}

Breathe slowly and start counting your breaths, inhaling for 4 seconds, then exhaling for 4 seconds. Once this becomes easy, extend the breath to 6 seconds on the 2nd time, noticing as the breath goes out and into your body.
Perform muscle relaxation movements to soften tense muscles. You can increase muscle relaxation by focusing on different parts of your body, releasing any tension you’re having. Start with your toes, then work your leg, hip, abs, chest, arms, shoulders, and neck muscle groups. ^{[7] X Research Sources}

Have fun

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d1/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-5.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-5.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ d/d1/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-5.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-5.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Use the way you see things. In some cases you have to get over it and act natural, even when it feels awkward. How you think you look will affect your future. If you’re meeting your lover’s parents for the first time and aren’t feeling well, this is a good opportunity to show your perspective and build rapport. However, you should know that it’s not always important that you look and act perfect in every situation. Know when you should get out of the situation or whether you have to because of the circumstances. ^{[8] X Research Sources}

If you just broke your leg, you don’t have to pretend to be happy. Because then you are in pain! The same is true if you have just been through a difficult time, like the loss of a sibling or grandparent. Feeling sad is natural.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8d/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-6.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-6.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 8/8d/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-6.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-6.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Change attitude. Changing attitudes can be especially important in the face of a bad event. Take a few seconds to find new ways to review negative thoughts, and try to find positive sides to reflect on. You may be stuck in a negative thought cycle and need an overhaul to feel more optimistic. Think about the attitude you show in a situation and whether it’s your favourite. ^{[9] X Trusted Source Mayo Clinic Go to the Source} Changing your attitude can help you feel happy enough to get through a difficult situation.

If you have to attend an event you don’t like, adjust your attitude. Remember that these events don’t happen often, and you can get through them, even if you know in advance it won’t be pleasant. You might meet some interesting people, enjoy some delicious food, or be surprised by what you learn.
Acknowledge the potential positives that can come from the event, and be less speculative about potential negatives.
For more information read How to Change a Negative Attitude.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/95/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-7.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-7.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 9/95/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-7.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-7.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Talk to yourself. If you’re struggling to look or feel happy, you’re probably experiencing negative thoughts. Talking to yourself will help you move from negative or unhelpful thoughts to calming yourself so you can feel more at ease. ^{[10] X Research Resources} This can help you get through an uncomfortable situation more easily and look happier, even when you’re feeling miserable. Some examples of self-talk:

“I don’t feel well, but I can still do well.”
“This is annoying, but I know I can go home as soon as it’s over.”
“I’m here to have fun.”

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d6/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-8.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-8.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ d/d6/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-8.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-8.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Cultivate gratitude. If you’re trying to pretend to be happy, find the things in your life that you’re grateful for. Grateful people have higher levels of health and happiness, such as better sleep, increased empathy, and improved self-esteem. ^{[11] X Research Source} Find something to look forward to and be grateful for the little things: a home, a good day, a good friend, whatever! Not only will you behave happier, but you will also start to feel happier.

List 5 things that bring you joy or satisfaction. It can be simple things like waking up with no dishes in the tub. Next, think about something that upsets or disappoints you, and write it down. Then, think of three things that help you appreciate the difficult situation. Maybe you were late for work because you had to refuel, but had the opportunity to buy yourself your favorite coffee. Or, your workplace understands why you’re late every now and then. Think about whether you’ll remember this in a week, or two, or five weeks. ^{[12] X Trusted Source Greater Good in Action Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5d/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-9.jpeg/ v4-728px-Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-9.jpeg”,”bigUrl”:”https://www.wikihow.com/images/thumb/ 5/5d/Look-and-Act-Happy-when-You-Don%27t-Feel-It-Step-9.jpeg/v4-728px-Look-and-Act-Happy-when-You-Don%27t- Feel-It-Step-9.jpeg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output “></div>”}

Allow others to help you. Strengthen friendships and perform with your social skills. Don’t isolate yourself when you need help! Daily conversation, as well as contact with other people, will help you feel better. Even when it’s forced, be open to the person you care about, and remember that they care about you too. ^{[13] X Trusted Source HelpGuide Going to the source} Behaving cheerfully can be so much easier when we’re surrounded by friends.

If you tend to be isolated, you should know that this can lead to emotional depression. Socializing is an important part of life. ^{[14] X Trusted Source HelpGuide Go to source}
Especially if you are struggling, make sure you have someone to lean on and talk to when the opportunity arises.

Advice

Remember that your feelings are for you and not for anyone else. Don’t try to act cheerful just because you think others want you to; Chances are the other person is very interested in connecting with you honestly.
Try to feel positive instead of negative and grumpy. If you act like you’re happy, you’ll probably feel better. Pretend until you master it!

Warning

There are some serious problems that cannot be reversed. It’s pretty important to deal with the things that bother you and get over them.

Steps

Looks happy

Have fun

Advice

Warning

Related Posts