Discover the benefits of smiling and when it can be a disadvantage
My difficult relationship with smiling
Due to my research on the benefits of smiling, the current wallpaper and screensaver on my phone, is a simple white screen with the text ‘SMILE’ on it. I created it to remind me to smile, because I realized that I don’t smile enough at other people. As you’ll discover, the topic of smiling caused arguments between my husband and I, and was something I had reason to actively not do when I was younger. Nowadays, I smile a lot to myself, usually because I actually find myself quite funny, and because I’m generally quite a joyful person, who feels happy and grateful. So I’m not someone who scowls or expresses negative emotions regularly.
However, I work alone, so besides my cats and husband, when I’m not away giving retreats, seminars or teacher training courses, I don’t come across a lot of other people. But I do make a point of going out every day for a walk around town, even if just to buy some fresh vegetables, or ingredients for dinner. And I realized that I don’t really smile at others. I hoping researching the benefits of smiling will help with this.
Now this was initially an issue 10 years ago, when I first moved to France and then Switzerland with my French husband. He was calling me impolite for not saying ‘Bonjour’ to everyone we walked past, which I thought was ridiculous for 2 reasons. Firstly, how dare a Frenchman call a well-educated English woman impolite! Usually, I epitomize what he refers to as ‘annoying and unnecessary British politeness’. And secondly, why should I say hello to all these people I’ve never met before, and will probably never see again?
What I realized was that growing up a short, thin girl in central London, had hardened me against unwanted attention. You simply didn’t walk down the streets looking into the eyes of all that pass you, smiling and saying ‘hello’. That would have led to disaster in a number of different ways. Someone close to me was raped when we were teenagers, so I was especially wary of encouraging any sort of attention. We even had police come to my all girls school, to give us a talk on how to stay safe outside (walk fast, carry an umbrella, don’t have your hair in a ponytail, look forward, walk in the middle of the street if you can, look poor and unattractive!) So this is where the disadvantages, and not the benefits of smiling, come into play.
So if I was ever walking alone at night, I would wear a hooded jumper and baggy trousers with trainers, put on a sulky angry walking style, and move from A to B as quickly as I could. Hence my automatic aversion to being told to smile and saying ‘Bonjour’ to everyone I walked passed.
Now however, I love this social norm in Switzerland, and if anything, people get a little surprised by how bubbly my ‘bonjour’ can be! But this norm is only practiced when you’re out in nature or in a more rural setting, like a park, or perhaps passing someone on a narrow pathway walking your dog.
The difficulty for me is that I live 5 minutes from the center of town, and 5 minutes from a farm with lots of walking paths. On the weekends and some evenings, I may go to the farm or walk in the mountains. Here is where scarily cheery Charlie brings out her overenthusiastic ‘bonjours’! However, the majority of the week I’m walking around town going to the supermarket, post office etc, and this is when I find I turn into London Charlie, looking down, walking faster, and not smiling at others. So I decided to do some research into the benefits of smiling, in the hope that it encourages us all to smile more.
What is smiling?
Smiling is a facial expression characterized by the lifting of the corners of the mouth, often accompanied by the tightening of certain facial muscles, and the exposure of teeth. It is considered a universal human expression, recognized across cultures, languages, and ages, and is typically associated with feelings of happiness, joy, amusement, friendliness, or pleasure. Smiling can manifest in various forms and intensities, ranging from a subtle, gentle smile to a broad, beaming grin. While often associated with happiness, its effects extend far beyond mere social cues, as we will explore below.
The Science of Smiling
The Psychological Benefits of Smiling
At the forefront of smiling’s impact lies its profound psychological effects. In researching this I found out that the simple act of smiling can trigger the release of neurotransmitters, such as dopamine, serotonin, and endorphins, commonly associated with feelings of happiness and well-being. These biochemical responses not only uplift mood but also mitigate stress, anxiety, and even pain perception. Studies have actually shown that forcing oneself to smile during stressful situations, can lead to reduced stress levels and a more positive emotional state.
Having suffered from depression and severe anxiety in the past, I later became known for helping others with anxiety through the work I do. With a degree in psychology, and many years of yoga and meditation qualifications under my belt, I use a mixture of breathing techniques, meditation and psychology with my clients. Smiling for 20 seconds, even a fake smile, genuinely makes a difference in our psychological and physiological states, as shown in the 3rd research study below.
Furthermore, smiling acts as a social lubricant, fostering interpersonal connections and improving social interactions. It serves as a nonverbal cue signaling approachability, trustworthiness, and likability, thereby facilitating rapport and communication. In various studies, individuals who smiled were perceived as more attractive, competent, and friendly, leading to more favorable outcomes in personal and professional contexts.
The Physiological Benefits of Smiling
Beyond its psychological implications, smiling exerts tangible effects on physiological processes, exerting influence on overall health and well-being. Research suggests that smiling can boost the immune system by increasing the production of white blood cells and enhancing the body’s ability to fight off infections. Additionally, the release of endorphins associated with smiling can act as natural painkillers, offering relief from discomfort and promoting a sense of well-being.
Moreover, smiling has been linked to cardiovascular health, with studies demonstrating its potential to lower blood pressure and reduce the risk of heart disease! The act of smiling induces relaxation responses within the body, leading to decreased heart rate and improved circulation. Over time, these physiological changes contribute to better cardiovascular function and overall longevity. If that’s not a great reason to smile more, then I don’t know what is!
The Social Benefits of Smiling
In the realm of social dynamics, smiling serves as a powerful tool for building and strengthening relationships. Whether in personal or professional settings, individuals who smile frequently are more likely to be perceived positively by others, fostering feelings of trust, cooperation, and camaraderie. Smiling not only enhances one’s own mood, but also has a contagious effect, eliciting smiles from others and creating a ripple effect of positivity within social networks. (Remember the movie ‘Pay it forward’?)
Furthermore, smiling plays a crucial role in communication, transcending language barriers and conveying emotions effectively. In both verbal and nonverbal communication, a genuine smile can convey warmth, sincerity, and empathy, fostering deeper connections and fostering mutual understanding. In a world where most people are looking down at their phones, and face-to-face communication has diminished, I truly believe that smiling at others, is more important than ever!
Research Studies
Four of my favourite research studies done on the positive effects and benefits of smiling:
- Ekman, P., Davidson, R. J., & Friesen, W. V. (1990). The Duchenne smile: Emotional expression and brain physiology II.
- This study investigated the physiological differences between genuine and fake smiles. They found that genuine smiles, known as Duchenne smiles, involve specific facial muscles around the eyes (orbicularis oculi), and these smiles are associated with positive emotional experiences.
- Kraft, T. L., & Pressman, S. D. (2012). Grin and bear it: The influence of manipulated facial expression on the stress response.
- Kraft and Pressman explored how the act of smiling can influence stress levels. They found that even forcing a smile during stress-inducing tasks can lead to reduced stress compared to not smiling, suggesting that smiling can have a direct impact on physiological responses to stress.
- Abel, E. L., & Kruger, M. L. (2010). Smile intensity in photographs predicts longevity.
- This study analyzed photographs of Major League Baseball players to assess their smile intensity. They found that players with more intense smiles in their photographs tended to live longer lives, suggesting a potential link between smiling and longevity.
- Pressman, S. D., & Cohen, S. (2005). Does positive affect influence health?
- Pressman and Cohen conducted a meta-analysis of existing research on the relationship between positive affect (including smiling) and health outcomes. They found evidence that positive emotions, including smiling, are associated with better physical health, reduced cardiovascular risk, and improved immune function.
These studies, among others, contribute to the growing body of evidence supporting the benefits of smiling on psychological well-being, physical health, and social interactions.
Conclusion
The scientific evidence unequivocally supports the many benefits of smiling across psychological, physiological, and social domains. From enhancing mood and reducing stress to bolstering immune function and fostering social connections, the act of smiling holds profound implications for human well-being. As we navigate the stresses of daily life, harnessing the power of a smile can serve as a important tool for promoting health, happiness, and harmonious relationships. Embracing the simple yet sincere act of smiling, not only enriches our own lives, but also contributes to creating a more compassionate, interconnected world. So the evidence has convinced me of the benefits of smiling, and that I need to make more of an effort to smile at others. I hope it has convinced you too 😃
If you’re interested to learn more about me and the work I do, have a look at my site indivyoga.com
