Many of us wonder, during life’s darker period, if there is a trick to learning how to be happy. After all, happiness is a universal pursuit, a state of being that everyone aspires to achieve. While happiness often seems elusive, understanding and implementing certain strategies will significantly improve your overall well-being. This guide will explore 7 steps of evidence-based practices that will help you on your journey to happiness.
Understanding Happiness
Happiness is typically an emotional state characterised by feelings of joy, satisfaction, contentment, and fulfilment. While there are many definitions of happiness, it is often described as involving positive emotions and a sense of life satisfaction. It extends beyond fleeting emotions, encompassing a spectrum of positive feelings from joy to contentment. In positive psychology, happiness is categorised into two types: hedonic happiness, which stems from pleasure and enjoyment, and eudaimonic happiness, which arises from meaning and purpose (Ryan & Deci, 2001). So, how can we learn to be happy?
1. Practice Gratitude
Gratitude has been consistently linked to greater happiness. A study by Emmons and McCullough (2003) found that individuals who regularly wrote about things they were grateful for exhibited higher levels of well-being and life satisfaction. So, you really can train yourself how to be happy simply by practising gratitude. Seriously consider keeping a daily journal, where you write down three things for which you are thankful every day, and see how your mind starts to see the positive in everything.
2. Foster Healthy Relationships
Strong social connections are crucial for happiness. Research by Harvard’s Grant and Glueck studies, which tracked participants for over 75 years, found that close relationships, more than money or fame, are what keep people happy throughout their lives (Waldinger, 2015). Invest time in nurturing your relationships with family and friends, and don’t shy away from making new connections.
3. Engage in Regular Physical Activity
Physical exercise is not just good for your body but also your mind. A study published in The Lancet Psychiatry found that individuals who exercise regularly report fewer days of poor mental health compared to those who do not exercise (Chekroud et al., 2018). Aim for at least 30 minutes of moderate exercise most days of the week to boost your mood and energy levels.
4. Pursue Meaning and Purpose
Engaging in activities that provide meaning and purpose can lead to greater happiness. This could involve pursuing a passion, volunteering, or setting and working towards personal goals. According to Seligman (2002), having a sense of purpose and meaning in life is a crucial component of authentic happiness.
5. Practice Mindfulness and Meditation
Mindfulness involves paying attention to the present moment without judgment. Research has shown that mindfulness and meditation can reduce symptoms of depression and anxiety, and increase overall well-being (Kabat-Zinn, 2003). Using these tools daily will help you learn how to be happy in the present moment; start with just a few minutes of mindfulness practice and meditation each day and gradually increase the duration. You will soon be enjoying the results!
6. Develop a Positive Mindset
Your mindset plays a significant role in your happiness. Cognitive-behavioural techniques can help you reframe negative thoughts and develop a positive outlook. According to research, individuals who adopt a growth mindset, believing they can develop their abilities through effort and learning, are happier and more successful (Dweck, 2006).
7. Balance Work and Leisure
Maintaining a healthy work-life balance is essential for happiness. Overworking can lead to stress and burnout while being available for leisure activities can boost your mood and overall well-being. A study by the OECD found that countries with shorter work hours tend to have higher levels of happiness (OECD, 2017).
In conclusion, happiness is a multifaceted concept that can be cultivated through intentional practices. You can learn how to be happy by incorporating gratitude, fostering healthy relationships, engaging in physical activity, pursuing meaning, practising mindfulness, developing a positive mindset, and learning to balance work and leisure. By taking these 7 steps you will enhance your overall well-being and lead a happier more fulfilling life.
References
Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. and Chekroud, A.M., 2018. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), pp.739-746.
Dweck, C.S., 2006. Mindset: The New Psychology of Success. Random House.
Emmons, R.A. and McCullough, M.E., 2003. Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), pp.377-389.
Kabat-Zinn, J., 2003. Mindfulness-based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), pp.144-156.
OECD, 2017. How’s Life? 2017: Measuring Well-being. Paris: OECD Publishing.
Ryan, R.M. and Deci, E.L., 2001. On happiness and human potentials: A review of research on hedonic and eudaimonic well-being. Annual Review of Psychology, 52(1), pp.141-166.
Seligman, M.E.P., 2002. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. Free Press.
Waldinger, R., 2015. What makes a good life? Lessons from the longest study on happiness [Video]. TED Conferences.
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