Discovering True Happiness in Your Life

Extensive research highlights four essential approaches to cultivating happiness.

Many individuals seek happiness, yet it often feels unattainable. However, happiness isn’t an elusive dream—it’s a reachable state when you understand where to look and how to nurture it.

Sometimes, happiness has been present all along; the key lies in recognizing its simplicity rather than overcomplicating the pursuit.

It’s clear that material possessions like the latest gadgets or cars don’t bring lasting joy. So, what truly fuels happiness? Let's explore insights from four global studies to uncover the answer.

Happiness Demands Ongoing Engagement

Data from the British Household Panel Survey reveals intriguing findings about what sparks happiness.

Is happiness about possessing what we desire or the process of acquiring it? Surprisingly, it’s dynamic experiences like "beginning a new relationship" rather than static states like "being married" that elevate happiness.

This pattern extends to careers—"landing a new job" boosts happiness more than simply being employed. Life milestones such as "expecting a child," "starting a course," "passing exams," or "buying a home" also rank high on the happiness scale.

Conversely, negative events like relationship breakups, job loss, or bereavement have less impact on long-term happiness.

These findings suggest that positive, transformative events play a vital role in happiness, highlighting its fleeting and dynamic nature.

The takeaway? Embrace the possibility that joyful moments await you, and if none appear, actively create them. As Abraham Lincoln famously said, "The best way to predict your future is to create it."

Happiness Thrives on Positive Connections

The Framingham Heart Study, which tracked 4,739 individuals over two decades, posed a compelling question: Does our happiness depend on those around us?

The answer was a resounding yes. Happiness spreads like a contagion among close social circles.

If a friend living within a mile becomes happy, your chances of happiness increase by approximately 25%. Similar effects were noted among spouses (16%), siblings nearby (28%), and neighbors (up to 70%). Interestingly, coworkers’ happiness did not significantly influence others.

This underlines the importance of surrounding yourself with joyful people to naturally boost your own happiness.

Reevaluating Goals: Does Achievement Guarantee Happiness?

Harnessing Positive Memories to Elevate Mood

An Australian study of over 300 young adults demonstrated that recalling moments of overcoming challenges or pivotal identity-shaping experiences reduces negative feelings and enhances positive emotions.

Reflecting on past successes and transformative life events can effectively uplift your mood and foster happiness.

Prioritizing What Truly Matters for Lasting Joy

A 2019 South Korean study using the Korean General Social Survey revealed that individuals valuing spirituality and social bonds (family, friends, community) reported the highest happiness levels.

Conversely, those prioritizing external achievements like wealth, education, or leisure were less happy.

This suggests that focusing on collective well-being and deeper purpose over material gains aligns with sustainable happiness, echoing principles from positive psychology.

Simple Steps to Boost Your Happiness Today

Wondering how to cultivate happiness right now? Try these effective strategies:

• Engage in physical activity: Even 10 minutes of exercise daily or weekly can significantly enhance your mood.
• Practice gratitude: Regularly acknowledging what you appreciate—be it shelter, loved ones, or pets—strengthens well-being and reduces stress.
• Smile often: Smiling has been shown to elevate happiness levels; consider laughter yoga to further alleviate anxiety and depression.
• Deep breathing: Diaphragmatic breathing promotes relaxation and lowers stress hormones like cortisol.

Listen to Expert Advice on Cultivating Gratitude

Explore strategies to embrace gratitude in this episode of The Verywell Mind Podcast. Click below to listen.

Follow Now: Apple Podcasts / Spotify / Google Podcasts / Amazon Music

Insights from Around the Globe

Happiness varies worldwide: British individuals find joy in positive changes; Americans’ happiness grows when their social circle is joyful; Australians benefit from reflecting on positive memories; South Koreans find fulfillment in spirituality and community.

Despite differences, a universal truth emerges—happiness is fluid and can always be enhanced. Embrace positivity and look beyond your current situation to connect with a larger purpose and community.

Frequently Asked Questions

• What are the five essential keys to happiness?

  According to positive psychologist Martin Seligman, these five elements are crucial:

  • Positive emotions: Experiencing joy and contentment
  • Engagement: Being fully absorbed and interested in life
  • Relationships: Having supportive and caring social connections
  • Meaning: Living with purpose and significance
  • Accomplishment: Achieving goals and feeling a sense of success
• What can I do if I struggle to find happiness?

  Enhancing your subjective well-being involves shifting your mindset, avoiding negative rumination, and adopting healthy habits. Seeking support from mental health professionals can be vital, especially if experiencing depression or loss of interest in activities you once enjoyed.

Explore more on the Psychology of Positive Thinking in our Living Well and Self-Improvement sections.

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2. Fowler JH, Christakis NA. Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ. 2008 Dec 4;337:a2338.
3. Hallford DJ, Mellor D. Brief reminiscence activities improve state well-being and self-concept in young adults: a randomised controlled experiment. Memory. 2016;24(10):1311-1320.
4. Lee M-A, Kawachi I. The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea. PLoS ONE. 2019;14(1):e0209821.
5. Zhang Z, Chen W. A systematic review of the relationship between physical activity and happiness. J Happiness Stud. 2018;20(4):1305-1322.
6. Komase Y, Watanabe K, Hori D, et al. Effects of gratitude intervention on mental health and well-being among workers: A systematic review. J Occup Health. 2021;63(1):e12290.
7. Coles NA, Larsen JT, Lench HC. A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable. Psychological Bulletin. 2019;145(6):610-651.
8. Yazdani M, Esmaeilzadeh M, Pahlavanzadeh S, Khaledi F. The effect of laughter Yoga on general health among nursing students. Iran J Nurs Midwifery Res. 2014;19(1):36-40.
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10. Kern ML, Waters LE, Adler A, White MA. A multidimensional approach to measuring well-being in students: Application of the PERMA framework. J Posit Psychol. 2015;10(3):262-271.

Additional Resources:

• Goldsmith, B. 10 Simple Ways to Find Happiness.
• Lawrence EM, Rogers RG, Wadsworth T. Happiness and Longevity in the United States. Soc Sci Med. 2015 Nov;145:115–9.

By Arlin Cuncic, MA
Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of About Social Anxiety. She holds a Master’s degree in clinical psychology.

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