People smile or laugh because of many reasons.People smile because they feel good.Sometimes they smile when it's inappropriate.This is usually caused by not knowing how to respond in a given moment.It is possible to change a smiling habit like any other.
Step 1: If you have a friend, ask them if they noticed your smile.
Pick someone who you have been in uncomfortable situations with.You are most likely to smile at these times.It is good to ask a friend if you smile too much.The problem may not be as bad as you think.You can ask your friend to keep an eye out for your smile.They should only alert you to it in private.Your friend might be able to tell you about the situations that make you smile.They may notice a pattern such as you smiling when someone hurts themselves.
Step 2: Look at what makes you smile.
It's possible that you already have an idea of what makes you smile.It's best to be as specific as possible.If you want to be specific, you should not decide that you smile when you feel uncomfortable.Are you shy in front of an authority figure?Are you put on the spot?Do you find someone attractive when talking to them?The more specific you are, the better.Don't beat yourself up if you catch yourself smiling.You can practice changing your behavior by remembering what the scenario was.
Step 3: You can choose the moments when you want to stop smiling.
It's possible that you won't be able to stop smiling at uncomfortable moments.Pick a few situations that you want to focus on.It's possible that your Trigger is one specific person or scenario.If this is the case, you should avoid that person until you learn to not smile.You can either choose the hardest situation for you or the easiest.It is up to you.If you pick a scenario frequently, you can use your new skills more often.
Step 4: You can choose a replacement behavior.
Replacing a habit with something else is a great way to change it.Smiling too much is just a habit, so you should be able to do something else.Bite down on your tongue, rub your fingers together, or wiggling your toes are things that others are unlikely to notice.If you can pick something that helps you deal with your feelings, that is great.Replacing a smile with three deep breaths can help you calm down and relieve the pressure.
Step 5: Try to replace a smile with a new behavior.
Imagine if you are in a situation where you smile too much.Imagine who you would be with and what they would say.While not smiling, practice your replacement behavior.To practice pretending to be someone else, you can ask a friend or family member to role play you.When you do your replacement behavior instead of smiling, it becomes second nature.
Step 6: The replacement behavior can be tried in a real scenario.
Since triggering situations tend to be unpredictable, you may not be able to plan for this.In order to fully develop your new habit, you need to practice in real situations.You can say something like, "I'm sorry" if you still smile.I smiled because I knew it was inappropriate.It is something I am working on.I am not happy to hear the bad news.If you want to practice responding differently than you did, you can replay a real-life scenario by yourself.
Step 7: If you have to, choose a different behavior.
Some replacement behaviors won't work for you.Try a different one if it isn't working.It can be practiced at home and in real scenarios.A behavior may involve saying something to yourself.You may need to tap your fingers together while also thinking, "I am sorry to hear what this person is going through."It is difficult for them.
Step 8: Congratulate yourself when you smile in moderation.
Changing habits rely on rewards.Every time you do a good job controlling your smile, you need to reward yourself.Tell yourself that you did a good job.It is helpful to say this out loud when you are alone.Put your hands on the back.It may seem silly, but it is effective.If you like, you can give yourself a more tangible reward.You can buy yourself a gift or take yourself out for a meal.
Step 9: If you mess up, stay positive.
No one is going to change their habits right away.Accept that you will smile sometimes.When you slip, don't beat yourself up.It's likely that being too hard on yourself will make you uncomfortable.That can cause you to smile when you don't want to.Say something like, "That was a good try."Next time, I will do even better.
Step 10: Continue practicing until you can change your habit.
It takes a long time to break and reform habits.Everyone agrees that it doesn't happen overnight.It can take anywhere from three weeks to three months of consistent work.If you are doing well with changing your habit, you can practice with more challenging scenarios.
Step 11: Allow yourself to smile when appropriate.
You should allow yourself to smile when you should.Smiling is a big way for people to show their affection.Don't retrain yourself so much that you lose the ability to smile.If you are attracted to someone but don't want them to know, you may want to control your smile.Let yourself be happy if it would be okay for them to think that you like them.They will be more comfortable around you.People often deal with grief and trauma by smiling and laughing.If you are not being rude or inconsiderate, it is okay to smile or laugh at a funeral.