Sonja Lyubomirsky

In the 21st century, research on the science of happiness has revealed further information about what makes people happy. One of the foremost researchers in this area is Sonya Lyubomirsky, a professor of psychology at the University of California. 

Coping with unhappiness can be difficult, and some people may turn to substances, affairs, overspending, or other compulsive behaviors to cope. Sonja Lyubomirsky has been studying happiness for years, and her research has led to some potentially valuable insight into these behaviors and common questions about happiness. 

Who is Sonja Lyubomirsky?

Early life and career

Born in Russia in 1966, Sonja Lyubomirsky received a Bachelor of Arts from Harvard University, before earning a PhD in psychology at Stanford University. In 1994, Sonja Lyubomirsky began teaching psychology to students at the University of California, Riverside, where she is still a faculty member. She has conducted research for years on positivity, personality, and well-being. 

Sonja Lyubomirsky has provided insights on current directions in the psychology of happiness through numerous journal articles, feature documentaries, and books. Lyubomirsky's research has been published in the Review of General Psychology, Annual Review of Clinical Psychology, and The Journal of Positive Psychology. Additionally, Lyubomirsky’s writing appears in books like Positive Emotion: Integrating the Light Sides and Dark Sides and The Social Psychology of Living Well.

Focus on positive psychology

As a social psychologist, researcher, and educator, Sonja Lyubomirsky specializes in positive psychology focusing on the science of happiness. Sonja Lyubomirsky is considered a top researcher in the field of human happiness. She's also an associate editor of the Journal of Positive Psychology. More of her research and accomplishments can be found on her website.  

Templeton Positive Psychology Prize and Distinguished Research Lecturer Award

Accompanied by one of the largest monetary awards given for research in the social sciences, the Templeton Positive Psychology Prize is given to professionals who advance the field of positive psychology. Sonja Lyubomirsky was awarded the second-place prize in 2002 for her exploration of the psychology of happiness. 

Sonja Lyubomirsky also won the Distinguished Research Lecturer Award from the College of Humanities, Arts, and Social Sciences at UC Riverside for the 2018-19 school year. 

Other awards

Sonja Lyubomirsky has won several other awards for her scholarship in well-being science, including the Science of Generosity Grant, from Notre Dame; two grants from the John Templeton Foundation; and the Diener Award for Outstanding Midcareer Contributions in Personality Psychology. She was also awarded a million-dollar grant (along with Ken Sheldon) by the National Institute of Mental Health to conduct research on making people happier in the long term.  

What is happiness?

According to Sonja Lyubomirsky, her research is centered around “three critical questions”. Those critical questions are: “1) What makes people happy?; 2) Is happiness a good thing?; and 3) How and why can people learn to lead happier and more flourishing lives?”

Does happiness have benefits?

In 2005, Lyubomirsky reviewed the literature on happiness to determine how happiness benefits individuals. Sonja Lyubomirsky's study on the benefits of happiness—published in the Psychological Bulletin—revealed that happier people were also more successful at work and in relationships. They also tended to be healthier. Additionally, Sonja Lyubomirsky found that people who experience more happiness have stronger social support systems. 

People happy in the long term had more positive views of themselves and others, were more involved with their communities, and enjoyed “more activity, energy, and flow”. In addition, they were often considered likable, cooperative, helpful, friendly, and better at coping with challenges.  

Why am I not as happy as other people?

You might assume that others are happier than you, have more success, and enjoy better health and relationships. Sonja Lyubomirsky suggests that these are the result of happiness, not its cause. Many people can achieve happiness; you're not alone in this pursuit. 

What is the Subjective Happiness Scale?

To study happiness, Sonja Lyubomirsky developed a tool called the Subjective Happiness Scale. The scale measures your subjective feelings about how happy you are and has been considered to have high validity for scientific research on how this occurs for individuals. 

Strategies to increase happiness

Based on Sonja's work, there are a few ways you can start increasing moments of happiness in your life, including the following. 

Acknowledge the success of others 

Instead of comparing yourself negatively to others, offer positive support and happiness for the successes people make. Congratulate them and help them celebrate. When you do, you may start to notice you appreciate life more. When you make accomplishments, those you support may be there to support you in return. 

Hug more often

Sonja Lyubomirsky talks about a Penn State study in which participants were asked to hug someone five times a day and record the details of their emotions and thoughts. Those who hugged more throughout the four-week study were significantly happier than the control group. Giving hugs and receiving hugs every day may increase your happiness.

Practice mindfulness

Studies have proven that mindfulness can improve physical and mental health. As you practice being mindful in the present moment, you may more fully experience your surroundings and the people, places, and objects that make you happy. 

Focus on physical and mental health

Healthiness and happiness might not necessarily be connected in every circumstance. However, pursuing a healthier lifestyle could prevent health concerns. A positive mindset can reduce stress, which may reduce inflammation and illness, as well. 

Enjoy time with friends

Time spent with friends may increase your involvement with the world and the people you care about. Partaking in enjoyable activities with friends can offer mind and body exercise while giving you social interaction. In addition, if you take on mutual challenges with friends, like weight loss or exercise programs, you may have more significant motivation and success. 

Be kind to others

Altruism is one way to increase moments of joy. Helping those lacking physical, material, or social resources shows how offering human kindness and empathy impacts others.

Try not to obsess 

Sonja Lyubomirsky suggests that obsessing too much about being happy may give negative thoughts more strength. Agonizing over the "right" way to make yourself happy may cause stress, anxiety, or sadness to arise, which can reduce the chances of happiness.  

Can happiness last?

Sonja Lyubomirsky and her research team at the University of California, Riverside, study what they call "hedonic adaptation to a positive experience." Hedonic adaptation, also called the hedonic treadmill, refers to our frequent desire to engage in successive happiness-creating pursuits. 

In a chapter of the Oxford Handbook of Stress, Health, and Coping, Sonja Lyubomirsky addresses how humans tend toward stability, which can prevent them from savoring positive experiences. One of their team's questions is: When individuals have positive experiences and feel happy for a sustained period, do they become so accustomed to being happy that they no longer enjoy it? 

Sonja Lyubomirsky proposes two ways individuals can avoid becoming too accustomed to happiness. One is to decrease positive emotions, and the other is to increase aspirations. The studies are intended to find ways to keep people from increasing their aspirations too much while helping them become humble. The researchers aim to develop techniques for slowing down the process of taking happiness for granted. 

Sonja's book The Myths of Happiness explores why certain major life-changing events associated with happiness may end in disappointment. Lyubomirsky explains that misconceptions and assumptions about how an event should make you feel could threaten long-term well-being. For example, believing a wedding night "should be" the most important night of your life may lead to unhappiness and disappointment if anything goes wrong. 

How to receive support in happiness

When happiness research doesn't seem enough, talking to a counselor can be one way to explore your emotions. You might work through a traumatic experience, a persistent fear, or other mental health concerns that could hold you back from happiness. 

You're not alone if you face barriers to in-person care, such as financial insecurity or the city you live in. You can learn a few ways to promote happiness and find support remotely, including online therapy platforms like BetterHelp. Online therapy can allow you to choose your therapy schedule and decide between phone, video, or live chat sessions with your therapist. 

If you're feeling uncertain, it can be helpful to note that receiving support through an online platform is effective. One study found that out of 17 separate studies, depression treatment was as effective as or more effective than face-to-face care.