The Key to Happiness: Habits to Improve Mental Health and Overall Happiness
Happiness can be a relative, subjective term. What it means to be happy for one person may not resonate with the next, and the experiences, people, or ideas that bring people happiness can be as diverse as they are. For some, the meaning of happiness can be elusive, and they may not know what it looks or feels like.
The key to happiness: Practice gratitude to improve your mental health
Science has found some consistencies in what makes us happy by uncovering the connections between physical and mental health, psychology, and sociology that help us to understand why people want happiness in the first place. If you want to cultivate happiness, looking at various suggestions from experts in happiness research may be helpful. There are many ways to cultivate happiness in your life, including the following five suggestions.
1. Practice gratitude for a happier life
Research suggests a strong correlation between expressions of gratitude and feelings of happiness. Whether you make it a point to express gratitude to others or take the time to contemplate what you are grateful for, your happiness may benefit from making gratitude a habit.
- Send a thank you note
- Express sincere thanks to the people around you who treat you kindly
- Say “thank you” to strangers who offer support and kindness
- Write down at least three experiences you are grateful for each week
- Show gratitude by giving back to others (e.g., gifts, quality time together, words of affirmation)
- Repeat positive affirmations each day to show gratitude to yourself
2. Cultivate strong social connections
Humans are wired for social connection. From an evolutionary perspective, we may have developed this need as a means of survival. Today, social connectedness is still thought to be key to happiness and good health.
What the research says about social connections as the key to happiness
According to research, connection with others can have various psychological and physiological benefits. For example, studies suggest that social connection can improve sleep quality and stress resilience. Plus, emotional connection causes the body to release of oxytocin, serotonin, and dopamine, which are hormones associated with pleasure and happiness. These factors can lead to a happiness.
Laughing with a loved one causes endorphins to be released, which are brain chemicals associated with joy. For this reason, building strong bonds with loved ones in your life is important, as is maintaining connections with your best friends. Laughing and crying together can promote strong bonds, improve health, and increase happiness. You might reach out to your friends when they’re having difficulties, but don’t forget to stay in touch during positive moments too.
3. Help others
Showing compassion for others and engaging in opportunities to give back to people going through difficult moments may boost your sense of happiness and well-being, as well as those of others. Watching someone gain positive experience from the skills and kindness you offer them can be a key part of feeling rewarded.
- Visiting an elderly relative or neighbor
- Cleaning up trash in your neighborhood
- Leaving an encouraging note where a loved one will see it
- Bringing someone flowers
- Paying for someone’s coffee
- Giving someone a genuine compliment
- Joining a volunteer group
4. Practice self-care for mental health and happiness
Below are a few suggestions for taking care of yourself to increase your happiness and ability to care for others:
- Get enough sleep
- Eat nutritious foods often
- Exercise regularly
- Drink enough water
- Take regular breaks to avoid burnout
- Practice mindfulness
- Engage in an enjoyable hobby
- Set healthy boundaries
These forms of self-care may not be universally guaranteed ways to ensure you’re happy and fulfilled. However, with trial and error, you may be able to find self-care practices that may help boost your mood and sense of well-being.
5. Develop a sense of meaning or purpose
Research suggests that having a sense of purpose may help reduce loneliness, which can improve health and happiness. If you’re looking to increase happiness in your life, you might take some time to consider what gives you a sense of meaning and focus more of your energy on that.
People can find a sense of purpose through many avenues. Some people find purpose in their jobs, families, or hobbies, contributing to a happier life. The ongoing study of human development reveals that purpose and social connections often support long-term happiness.
Support options related to the study of adult development
If you’re struggling to find happiness in your daily life, you might also benefit from reaching out for professional support. Sometimes, an underlying mental health condition like depression can cause mood changes that may make it harder to feel happiness. In other cases, stress, significant life changes, grief, or other factors may be influencing how you feel about your life. In either case, a therapist can act as a supportive listening ear and equip you with coping strategies for life’s challenges.
The longest study on happiness: Study of adult development research project
The longest study of happiness was conducted by Robert Waldinger and his co-authors as part of the adult development research project at Harvard University. It began with the original men of the study and has continued to follow them for over 80 years, throughout their lives. The findings from this ongoing study have been published in a new book, providing insight into how good relationships and social fitness contribute to happier lives.
Takeaway
Cultivating happiness may start with the actions you take each day to incite this emotion and promote well-being. To learn more about happiness and how to be happier, you might consider contacting a licensed therapist online or in your area.
Keys to Happiness
What makes you happy in life?
As easy as things might be if there were universal keys to happiness (like career success, money, or power), this is not always the case. What is a key to happiness can be subjective. People’s age, values, past experiences, and personal preferences can all affect their definition of happiness.
Research has found several common factors that may contribute to happiness. For example, in a 2017 study, researchers surveyed 706 adults on their levels of gratitude, mental health symptoms, and life satisfaction. They found that, among other benefits, higher levels of gratitude were associated with a greater sense of well-being.
Other factors that may promote happiness in people’s lives include:
- Spending time with family, friends, children, or other loved ones
- Pursuing and accomplishing goals
- Helping others
- Living a healthy lifestyle
What makes happiness happiness?
In general, what makes happiness happiness is a sense of joy, contentment, or overall well-being. On a biological level, the sensation of happiness is caused by chemicals like dopamine, endorphins, and oxytocin, which the body releases when the brain perceives something as “happy."
How do you stay happy?
Happiness, like any emotion, is a temporary mental state. Our emotions tend to change throughout the day in response to what we experience. Therefore, it may not be possible to “stay” happy forever. However, you may be able to boost your overall happiness by spending time with loved ones, helping others, practicing gratitude, and living a healthy lifestyle.
How do I find the key to happiness again?
The following general strategies may be helpful to try if you are struggling to find happiness:
- Practicing self-care, like exercise and healthy eating
- Fostering positive relationships
- Writing down what you’re grateful for each day
- Practicing meditation or mindfulness
- Engaging in hobbies you enjoy
- Setting goals and taking small steps toward them every day
It may also be a good idea to look out for the following symptoms, which could point to an underlying mental illness:
- Feeling unhappy for two or more weeks
- Feeling tired or unmotivated
- Overeating or undereating
- Feeling a loss of hope
- Using alcohol or drugs to make yourself feel better
- Struggling to keep up with daily tasks
If you notice these symptoms or others, it may be worth talking to a mental health specialist.
When can I find true happiness?
Because of how subjective the definition of true happiness can be, there isn’t a universal timeline for finding it. However, there are steps you can take each day that may help you improve your overall well-being, like getting enough exercise, practicing gratitude, and spending time with people you care about.
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