Welcome To Happiness: How To Feel Happier, According To Experts
True, lasting happiness can seem elusive to many, and "happiness" as a state of being is often debatable or can hold different meanings to different people. However, for many people, happiness means achieving success, increasing moments of joy, and feeling content with life. To welcome yourself to a state of happiness, it may be worth investigating what happiness means to you.
What is happiness?
Happiness can have different meanings for different individuals. However, according to the online Merriam-Webster dictionary, the word happiness dates from the 15th century and refers to three aspects of human experience:
- Good fortune, prosperity
- A state of well-being and contentment; joy
- A pleasurable or satisfying experience
In psychological terms, happiness refers to the emotion of joy, and studies show that it is a temporary emotion, not a state of being.
A study suggests that happiness is not a state that finds you. It can be a quality or emotion you cultivate through your mindset and experiences. Many individuals forge ahead each day through the ups and downs of life, sometimes looking for momentary gratification that brings relief from stressors. Emotions like fear, boredom, sadness, and stress can often occur but also oppose happiness. It can be challenging to increase the moments of joy in your day if you're experiencing many unwanted emotions or experiences.
Before you discover how to increase the moments of happiness you experience, it may be helpful to define happiness for yourself. You might discover that cultivating happiness doesn't necessarily require productivity, success, or money. You may also realize that all emotions have a message or reason for occurring.
Happiness research and scholarly opinions
Researchers and scholars interchange "happiness " with "subjective well-being." Below are a few studies on happiness.
Two components of happiness
According to Sonja Lyubomirsky, Professor of Psychology at the University of California, Riverside, happiness has two components. This positive psychology researcher explains in a presentation:
"First, (happiness) involves an experience of positive emotions, such as joy, contentment, affection, and love. Happier people have more positive emotions and less frequent negative emotions. But that's not enough. You can imagine experiencing positive emotions yet not be a happy person. This consideration brings us to the second component, which is having a sense of satisfaction with your life, being content with how you are progressing towards your life goals."
However, reaching your goals is not a shield against life's potential challenges, according to Lyubomirsky. For example, she relates her experience when her kids were babies: "I felt high in the satisfaction component [of my life], and all my goals were satisfied, but I was experiencing many negative emotions too. So, it's like you're not truly happy (when you reach your goals)."
She notes that the cultural differences in what makes people happy are also interesting. In a detailed study, Lyubomirsky compared what Russians think happiness is to Americans' idea of happiness. She found that Americans see happiness and its attainment in more concrete terms, which include family, money, success, having fun, or attainable items.
The Russian cohort, however, had a much more spiritual slant to the happiness issue, and they listed spiritual salvation, a world of peace, and a world of beauty. They also used a Russian word that roughly means " mutual understanding among people" to define a sense of happiness further.
The way you see the world determines your happiness
In an interview with Forbes Magazine, he explained how his interest in the subject of human happiness and how to cultivate it came about. He studied happiness first in a divinity school and later through the study of psychology.
In his words: "I became fascinated by Christian and Buddhist ethics; Specifically, [it was] how the way you view the world changes your actions in it… Before someone changes their happiness, health, or success, they first construct a picture of the world. I argue that your mental reality predicts your ability to create positive change." He states that research shows that where you put your attention becomes your reality.
According to Achor, optimism and hope precede happiness. You may be able to train your mind to include facts to focus your thoughts on happiness. For example, you might hear the quote that a "pessimist sees a glass as half empty, whereas an optimist sees it as half full." Achor feels that this quote doesn't explain the whole picture.
He states, "You could include the pitcher of water standing next to the glass. It doesn't matter if the glass is empty if, in reality, you could fill it." He also elaborates on why it is essential to cultivate a better mindset for a better life experience. He states, "Based on this research, the best way to change your reality is to realize that there are multiple realities from which you could choose. I could focus on the one failure before me or spend my brain's resources processing the two new doors of opportunity. One reality leads to paralysis, the other to positive change."
Critics of Achor's thinking may wonder how this applies to challenging situations out of one's control. Achor concedes that happiness is easy during positive moments but may be more challenging during negative ones. His remedy for this negative-focus habit is to "cancel the noise of your life." He defines life's "noise" as any external or internal information distracting you from making positive changes.
For example, you might lean toward pessimism if you commonly receive an overload of negative news, including what can be found on social media, blogs, newspapers, or TV. A remedy might be not engaging with social media for a few days or limiting your exposure to distressing news while staying informed. Positive news outlets and resources may be more beneficial.
In personal experiences that may be out of your control, Achor recommends rewiring your brain and changing your mindset. According to Achor, no matter what your environment or upbringing, making conscious positive changes to your mindset and habits may be a positive change.
He cites research that conclusively shows how making minute changes in your habits each day can enormously affect your resilience and inner fortitude. He says, "Even two minutes of a positive habit, such as writing a positive email to someone in your social support group or meditating, can rewire your brain and change your baseline. Your brain will eventually return you to your baseline after a victory or trauma unless you choose to be more than your genes."
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Achor says that happiness is not the belief that everything is fine but that positive change is possible. Minor mental victories may grow to become a "cascade of success based on positive changes." Achor points out that, according to research, you will have 23% more mental energy while in a stressful situation if your mindset is positive. You may also have 31% higher productivity, be 40% more likely to get a promotion, and, in the long run, experience improved longevity. He states, "The greatest competitive advantage in the modern economy is a positive and engaged brain."
Finding happiness with counseling
At times, happiness or success may seem as unattainable as a luxury condo on the moon when disaster or misfortune strikes. Feeling happy each day can be challenging in these circumstances. In addition, many people live with mental illnesses that cause long-term sadness or emotional difficulty, including depressive disorders or anxiety. Cultivating a positive mindset can take time, effort, and support. One way to receive support is through therapy, and many clients enjoy the convenience and cost-effectiveness of online therapy.
Working with a licensed therapist online through a platform like BetterHelp may allow you a chance to work through your version of happiness and find ways to maintain it in the long term. Online therapy is often more convenient than in-person options and can make it easier to connect with your therapist, whether it be through a video call, voice message, or live chat session.
If you're living with persistent feelings of sadness and confusion or want to bring more light into your life, online therapy could benefit you. A recent review of 17 studies found that online therapy may be more effective than in-person therapy for treating symptoms of depression. Taking charge of your life through changes like these may help you achieve lasting and fulfilling happiness.
Takeaway
How can I make myself feel happy?
There may not be a universal rule for how to feel happy because happiness can be subjective. However, several common factors, like social connection and physical health, may contribute to overall happiness. Ways to support these might include:
Make healthy choices: Eating junk food, drinking too much alcohol, and not getting enough sleep can all affect well-being. Consider practicing a healthy lifestyle: limit how much you drink alcohol, eat a well-balanced diet, and make sure you’re well-rested. Physical activity may also be helpful—even moderate exercise releases chemicals like endorphins, which can boost mood and effectively reduce stress.
Practice gratitude: Reflecting on the positive things in your life can improve life satisfaction and self-esteem. One way to do this is by starting a gratitude journal. Try writing down a few things you’re grateful for each day, like finishing your to-do list or watching your favorite movie. Even listing small things can help you develop gratitude in a positive but honest way.
Prioritizing relationships: Positive social connections can be important for happiness and well-being. These might include close relationships with family, friends, or others. Consider reconnecting with old friends or making time to be with your loved ones. You might also try joining clubs, classes, or social groups to connect with new people.
However, it may not always be enough just to limit alcohol intake or spend more time with others. Ongoing sadness, loss of motivation, or changes in eating and sleeping habits may point to an underlying mental health condition. If you notice symptoms like these, it may be worth talking to a mental health specialist.
Why am I not truly happy?
Because of the complex ways the brain and bodywork, there are many possible reasons why you might not feel happy. Some examples include:
- Not getting enough sleep
- Not eating the right foods
- Lacking social connections
- Lacking meaningful hobbies
- Being unsatisfied in your relationship or job
- Going through major life transitions
- Experiencing hardship
In addition, mental illnesses like depression, anxiety, and bipolar disorder can also lead to reduced feelings of happiness.
Why is it so hard to stay happy?
Staying happy can feel hard because happiness is an emotion, meaning it is temporary. Ups and downs are part of life, and virtually everyone feels the occasional negative emotion.
However, according to happiness researcher Shawn Achor, there are ways to boost your general happiness. By practicing optimism and building positive habits in your life, you may be able to experience life in a more positive way. This may not make you happy all the time, but it may make challenges easier to navigate.
What brings true joy in life?
In general, some factors that may contribute to a happy life include:
- Positive relationships
- Physical health
- Healthy goals and hobbies
- A sense of gratitude
- Living in the present moment
However, because no two people are the same, what brings true joy for one person may be different than for another.
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