The Key to Happiness: Habits to Improve Mental Health and Overall Happiness

Medically reviewed by Melissa Guarnaccia, LCSW and Majesty Purvis, LCMHC
Updated November 4, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention substance use-related topics that could be triggering to the reader. If you or someone you love is struggling with substance use, contact SAMHSA’s National Helpline at 1-800-662-HELP (4357). Support is available 24/7. Please see our Get Help Now page for more immediate resources.

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.

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Happiness is possible for everyone

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.

Ideas for practicing gratitude  
Not sure where to start with practicing gratitude? Consider the following ideas:
  • 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.

Building strong bonds with loved ones in your life for your mental health

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.

Ideas for ways to help others
Helping others can also involve simple acts, such as performing a random act of kindness. If you’re looking for ideas on how to do so, you might consider the following:
  • 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
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4.  Practice self-care for mental health and happiness

Self-care has received increasing attention for helping people understand the importance of taking care of themselves. Engaging in regular self-care practices may help you feel more balanced and happier. Regular exercise, nutritious food, and getting enough sleep can all support physical health and serve as a key to 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.

Examples of sources of meaning and purpose

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.

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Happiness is possible for everyone

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.

Mental health benefits of online therapy
Some people may struggle to receive in-person therapy due to time constraints, financial challenges, or other barriers. In these cases, online therapy through a platform like BetterHelp may be more convenient. It allows you to get matched and then meet with a mental health professional remotely from anywhere you have an internet connection at times that work for you—no commuting required. Plus, online therapy sessions are often more affordable than traditional in-person sessions.
What the research says about online therapy
A growing body of research supports the effectiveness of online therapy. For example, one study suggests that internet-based interventions can be more effective and affordable than in-person sessions in many cases. You don’t have to have a mental illness to get started with an online therapist, and these results can be seen for a variety of challenges. In another study, results showed a strong correlation between online therapy and improved outcomes for people seeking emotional support.

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.

Find your happiness with professional support
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