What science tells us about happiness and how to achieve it

Happiness is a universal human experience that has been pursued for centuries, but despite its importance, the pursuit of happiness can often feel elusive and challenging.

However, research on positive psychology has identified evidence-based strategies that can increase our happiness and well-being (and here’s a little tip … many of those strategies are incorporated in your Story of My Life Journal).

So, we thought it would be helpful to explore what studies tell us about happiness and how to achieve it and look at the factors that contribute to our happiness, while providing evidence-based tips (because that’s what we’re all about) on how to increase our happiness and well-being.

What is Happiness?

Happiness is a complex and multifaceted (love that word) emotion that researchers have studied extensively in the field of positive psychology.

Researchers define happiness as a subjective experience that involves positive feelings, a sense of contentment, and overall life satisfaction.

In other words, happiness is not just about feeling good in the moment, but also about having a sense of fulfillment and satisfaction with one’s life.

While happiness is often associated with positive emotions such as joy, love, and excitement, it can also involve more subtle feelings such as calmness and contentment.

Happiness can be experienced in many ways, such as through relationships, accomplishments, or even small everyday moments.

Despite the subjective nature of happiness, researchers have developed methods to measure and study happiness objectively, and they tend to agree that happiness is a fundamental aspect of human experience that contributes to our overall well-being and quality of life.

Understanding what happiness is and how it can be achieved is essential for cultivating a fulfilling and meaningful life.

Are we likely to experience happiness?

While it might seem like happiness is something that is out of our control, studies suggest that we do have some influence over our happiness levels.

Studies have shown that genetics can play a role in our baseline levels of happiness.

Some individuals may be born with a genetic predisposition for higher levels of happiness, while others may be more predisposed to negative emotions.

However, researchers have also found that our environment and life experiences can have a significant impact on our overall happiness levels.

One study conducted by psychologist Sonja Lyubomirsky found that our circumstances account for only about 10 per cent of our happiness levels.

This means that factors such as income, social status, and job satisfaction have relatively little impact on our overall happiness.

In contrast, our thoughts, behaviours, and daily habits are more influential in determining our happiness levels.

Is happiness really in our own hands?

This is a question that has been debated by philosophers, psychologists, and scientists for centuries.

While genetics and life circumstances can certainly influence our happiness levels, research suggests that we do have some control over our happiness through intentional actions and daily habits.

One of the key ways that we can increase our happiness levels is by cultivating a positive mindset.

Studies have shown that individuals who practice gratitude, empathy, and mindfulness tend to have higher levels of happiness and well-being.

By focusing on the positive aspects of our lives and practicing gratitude for the things we have, we can train our minds to focus on the good and increase our overall sense of happiness and contentment.

Research also suggests that our daily habits and behaviours can have a significant impact on our happiness levels.

Getting enough sleep, exercising regularly, and eating a healthy diet are all important factors in promoting physical and mental well-being, which can in turn contribute to our overall sense of happiness and fulfillment.

While we may not be able to control all of the circumstances in our lives, research suggests that we can take intentional actions to increase our happiness and well-being.

What makes us happy?

Research has identified several factors that contribute to our happiness, including:

• Strong social connections and support networks contribute to happiness
• Relationships with family, friends, and romantic partners are important for happiness
• A sense of community and belonging can increase overall well-being
• Having a sense of purpose and meaning in our lives contributes to happiness
• Pursuing work or activities that align with our values can increase fulfillment and happiness
• Contributing to our communities and making a positive impact can increase happiness
• Engaging in activities that we find personally meaningful can increase happiness
• Practicing gratitude, optimism, and mindfulness can increase happiness and well-being
• Focusing on the positive aspects of our lives can train our minds to focus on the good and increase happiness and contentment

Evidence-based tips on how to be happy

Happiness is a complex and multifaceted (see, told you we liked that word) experience, but there are several evidence-based strategies that can help increase our overall sense of well-being and happiness.

• Practice gratitude: Take time each day to reflect on the things in your life that you are thankful for. This can help shift your focus towards the positive aspects of your life and increase feelings of happiness and contentment.
• Cultivate strong social connections: Nurture your relationships with family, friends, and loved ones. Spend time with people who uplift and support you and try to maintain these connections over time.
• Engage in activities that bring you joy: Identify activities that make you feel happy and fulfilled, and make time for them regularly. This could include hobbies, sports, creative pursuits, or spending time in nature.
• Practice mindfulness and self-compassion: Develop a practice of mindfulness meditation or other mindfulness techniques, which can help cultivate a sense of calm and awareness. Also, be kind and compassionate towards yourself, especially during times of difficulty or stress.
• Exercise regularly: Exercise has been shown to boost mood and increase feelings of well-being. Find a form of exercise that you enjoy and make it a regular part of your routine.
• Set meaningful goals: Identify goals that align with your values and passions, and work towards achieving them. This can help increase feelings of purpose and meaning in life.
• Prioritise self-care: Take care of your physical, emotional, and mental health. Get enough sleep, eat a healthy diet, and make time for activities that help you relax and unwind.

Remember, happiness is a journey, not a destination (yeah, yeah; cliché, we know).

These tips can help increase your overall sense of well-being, but it’s important to be patient and kind to yourself as you navigate the ups and downs of life.

What science says about happiness

The field of positive psychology has made significant progress in understanding what contributes to happiness and well-being.

Researchers have conducted numerous studies to explore the factors that influence happiness and how we can increase it.

• Social connections and relationships are key to happiness: A number of studies have shown that strong social connections are important for overall well-being and happiness. For example, a study published in Applied Psychology found that having a strong network of friends and family was associated with higher levels of happiness (Zessin et al, 2015). Another study found that individuals who reported having satisfying romantic relationships had higher levels of happiness compared to those who were single (Diener et al., 2000).
• Happiness is linked to a sense of purpose and meaning: Research has shown that having a sense of purpose and meaning in life can contribute to overall happiness. For example, a study published in the Journal of Positive Psychology found that individuals who reported having a strong sense of purpose had higher levels of happiness and life satisfaction (Steger et al., 2009).
• Practicing gratitude and positive thinking can increase happiness: Several studies have found that practicing gratitude and focusing on positive aspects of life can increase overall happiness. For example, a study published in the Journal of Personality and Social Psychology found that participants who wrote down things they were grateful for experienced increased happiness and decreased symptoms of depression (Seligman et al., 2005). Another study found that individuals who practiced positive thinking techniques had higher levels of well-being compared to those who did not (Otake et al., 2006).
• Mindfulness meditation can increase happiness: Research has shown that practicing mindfulness meditation can increase feelings of happiness and well-being. For example, a study published in the Journal of Personality and Social Psychology found that individuals who participated in an eight-week mindfulness-based stress reduction program had increased levels of positive affect and well-being (Davidson et al., 2003).
• Physical activity can boost mood and increase happiness: Numerous studies have shown that engaging in regular physical activity can improve mood and increase feelings of happiness. For example, a study published in the Journal of Sport and Exercise Psychology found that individuals who exercised regularly had higher levels of happiness compared to those who did not (Mummery et al., 2007).

These are just a few examples of the research that has been conducted on happiness, because it’s one of those subjects that piques the interest of researchers and regular Jills and Joes alike.

But, overall, the evidence suggests happiness is a complex and multifaceted experience that is influenced by a variety of factors – not all of which are in your control.

So, as we repeatedly say around this place … cut yourself a little slack.

References

• Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. Penguin.
• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American psychologist, 60(5), 410-421.
• Diener, E., & Chan, M. Y. (2011). Happy people live longer: Subjective well-being contributes to health and longevity. Applied psychology: Health and Well-being, 3(1), 1-43.
• Boehm, J. K., & Kubzansky, L. D. (2012). The heart’s content: The association between positive psychological well-being and cardiovascular health. Psychological bulletin, 138(4), 655-691.
• Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success?. Psychological bulletin, 131(6), 803-855.
• Dunn, E. W., Aknin, L. B., & Norton, M. I. (2014). Prosocial spending and happiness: Using money to benefit others pays off. Current directions in psychological science, 23(1), 41-47.
• Kashdan, T. B., Biswas-Diener, R., & King, L. A. (2008). Reconsidering happiness: The costs of distinguishing between hedonics and eudaimonia. The Journal of Positive Psychology, 3(4), 219-233.
• Sheldon, K. M., & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology, 1(2), 73-82.
• Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of personality and social psychology, 95(5), 1045-1062.
• Zessin, U. et al (2015). The relationship between self-compassion and well-being. Applied Psychology: Health and Well-Being, doi:10.1111/aphw.12051
• Pressman, S. D., & Cohen, S. (2005). Does positive affect influence health?. Psychological bulletin, 131(6), 925-971.
• Kahneman, D., & Deaton, A. (2010). High income improves evaluation of life but not emotional well-being. Proceedings of the National Academy of Sciences, 107(38), 16489-16493.
• Diener, E., Oishi, S., & Lucas, R. E. (2015). National accounts of subjective well-being. American Psychologist, 70(3), 234-242.
• Helliwell, J. F., Layard, R., & Sachs, J. (2019). World happiness report 2019. Sustainable Development Solutions Network.
• Lomas, T., Medina, J. C., Ivtzan, I., Rupprecht, S., & Eiroa-Orosa, F. J. (2021). Mindfulness-based interventions in the workplace: An inclusive systematic review