If in doubt, just smile …

Picture the scene. It’s late afternoon in October 2023. I’m hanging upside down while abseiling through the Empress Canyon waterfall, a 30 metre drop that signals the end of an afternoon adventure, as a participant in an offsite experience with My Adventure Group (MAG). I’m getting pummelled by the endless downpour of bloody cold water and no matter how hard I tried, I couldn’t right the situation.

Now, I’m not great with heights or water, so this was far from ideal. I started to feel quite stressed, unable to make a clear decision as to what to do next. But then I recalled what MAG’s leader, the extraordinary James Castrisson, suggested to us earlier in the day.

‘If you get into a situation that feels uncomfortable, remember to smile’!

And I did. And all of a sudden, I relaxed and got on with the task to hand. I’ll be the first to admit, the rest of the descent wouldn’t have scored high in either technical merit or artistic impression, but I got it done.

Spoiler alert - I’ve just come off a call with a great mate of mine. I told him I was writing an article about smiling at work and he told me a short story. Many years ago, when he was at a black-tie networking event, his CEO at Disney spotted him across the room, came up to him and said ‘Don, you don’t have to be serious to be taken seriously. Smile more’!

Of course, the business of business is often a serious thing. And even when it isn’t, we still might find ourselves putting in an Oscar winning performance for ‘Best Serious Actor’. You know the drill. You walk into the office. The coffee machine is already humming, the inbox is humming louder, and your to-do list looks like it’s been on a high-protein diet. But then it happens - someone looks up, catches your eye, and smiles.

That simple gesture, often underestimated, can change the whole tone of a working day.

A smile, it turns out, is much more than a polite reflex. It’s a biochemical and social superpower.

Let’s start with the science.

When you smile, even if it’s one of those Best Actor fake ones, your brain gets a little burst of happiness. That’s because smiling triggers the release of four key neurotransmitters: dopamine, serotonin, endorphins and oxytocin. These chemicals are your body’s natural stress-relievers and mood-lifters.

Dopamine gives you a little buzz of pleasure and motivation, super helpful when facing a Monday morning spreadsheet. Serotonin helps regulate your mood and can reduce feelings of anxiety, super helpful when you’re about to deliver that pitch winning presentation. Endorphins act like natural painkillers, giving you a sense of ease and even dulling minor aches, super helpful when you’ve just accidentally tripped up on that loose carpet tile down the corridor. And Oxytocin, often called the ‘love hormone’, is responsible for feelings of trust and connection, which is super helpful when you’ve got a bunch of people in your charge.

In other words, smiling is nature’s way of handing you a psychological energy drink, without the crash.

And here’s the kicker. Smiles are contagious. One person smiling in a meeting can shift the entire dynamic of the room. People become more open, more collaborative and more human. That’s not just good for morale, it’s great for business.

Studies show that employees who smile and receive smiles throughout the day report feeling more engaged and less stressed. They’re also perceived as more competent and approachable. A 2010 study from Penn State found that smiling employees were seen as more likeable and even more trustworthy. Let’s be honest, we all prefer working with people who make us feel good, not like we’re entering a gladiator arena armed with a biro.

Leaders who smile can also inspire higher levels of performance.

A warm smile from a manager can communicate ‘I see you; I value you’, without a single word being spoken. In high-pressure environments, this kind of psychological safety can create space for creativity, collaboration and resilience.

Of course, not every day is sunshine and dopamine. There will be deadlines, difficult (I prefer to call them ‘important’) conversations, and moments where a smile feels like the last thing on your face’s to-do list. But that’s where the magic lies. Smiling isn’t about pretending everything is perfect, it’s about choosing to tap into the better parts of our human wiring, even when it’s tough.

So next time you walk into the office, whether it’s a tower, a trade site, or a Zoom screen, try leading with a smile. Not just because it’s polite, or professional, or part of some workplace manual. But because behind that small gesture is a biochemical ripple effect that can lift your mood & influence your team.

How about this. Let’s all commit to transforming the cultures we participate in, one grin at a time.

Smiling. It’s free, it’s fast and it’s surprisingly powerful. Use generously, including when you’re next abseiling down a waterfall.

Mike