Happiness is a pursuit that many of us strive for. While it may seem elusive at times, there are practical steps we can take to enhance our well-being.
It turns out that bliss, the genuine kind, is possible. There’s a whole body of science behind it.
In “The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt, he explores the science of happiness and presents a framework for understanding the factors that contribute to a meaningful life. He draws on research from psychology, neuroscience, and philosophy to offer practical advice on how to cultivate happiness and well-being.
Author Sonja Lyubomirsky, who wrote “The How of Happiness”, offers a comprehensive guide to increasing happiness and well-being. She draws on scientific research to present evidence-based strategies for cultivating happiness, including gratitude practices, acts of kindness, and positive affirmations.
These studies offer valuable insights into the factors that contribute to a meaningful and happy life.
Learning effective stress management techniques can help you cope with life's challenges. By understanding the science of happiness and applying the practical strategies presented, you can take steps to improve your own well-being. Key strategies top psychologists suggest to help you cultivate a happier life:
#1. Manage stress
There's no such a thing as a stress-free life. Stress is a natural response to challenges and demands. However, it can be either healthy or unhealthy, depending on its intensity and duration.
Healthy stress can be motivating and energising. It can help us achieve goals and overcome obstacles. For example, the stress of an upcoming deadline can encourage us to work harder and be more productive. Too much stress can significantly impact our mood and overall happiness.
In "The Benefits of Stress", Kelly McGonigal points out that stress can be beneficial. When managed effectively, it can be a positive force in our lives. McGonigal argues that by reframing our perception of stress, we can harness its energy to achieve our goals and improve our resilience.
Chronic stress, on the other hand, can lead to a variety of physical and mental problems, including: Headaches, digestive issues, muscle tension, and fatigue, anxiety, depression, and difficulty concentrating.
The key: manage stress and manage time. How?
- Mindfulness: This involves focusing on the present moment without judgment. Techniques like meditation or deep breathing can help reduce stress and anxiety.
- Prioritise | organise: Create a to-do list and prioritise tasks based on urgency and importance. This can help you feel more in control and reduce stress.
#2. Find simple joys in your life
Make time for activities that bring you pleasure. Whether it’s a hobby, spending time in nature, or simply enjoying a favourite meal (while being mindful of foods that trigger illness), finding ways to incorporate joy into your daily life. This also means practicing self-care: Take time for yourself to recharge and relax.
This could involve indulging in a spa day, reading a book, or simply taking a quiet walk. Research has consistently shown that spending time in nature can reduce stress, improve mood, and boost creativity.
In a 2021 study published in the International Journal of Environmental Research and Public Health, authors led by Marcia P. Jimenez of Harvard TH Chan School of Public Health found evidence for associations between nature exposure and improved cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep.
Irving Yalom’s The Power of Meaning: Finding Life's Purpose examines the role of meaning and explores how to find purpose and fulfillment. Yalom argues that a sense of meaning is essential for happiness and well-being, and he offers practical strategies for finding meaning in life.
#3. Boost self-esteem
Indeed, it is possible to build your confidence. Psychologist Jordan Peterson emphasises the importance of these twin drivers — personal responsibility and self-improvement — as key factors in boosting self-esteem.
He suggests the following strategies: ; practice gratitude by focussing on the positive aspects of your life and expressing gratitude for what you have – as this can shift your perspective and improve your mood.
- Take responsibility by acknowledging your choices and actions (avoid blaming external factors for your circumstances);
- Set clear goals by establishing achievable goals and working towards them with determination (which can give you a sense of purpose and accomplishment
- Conquer your fears and anxieties head-on – rather than avoiding them. Don't shy away from challenges; face them directly.
- Celebrate your accomplishments.
Also, pactice positive self-talk. Self-belief can have a profound impact on your happiness.
#4. Nourish your body
Prioritising your health allows you to help others better. Physical and mental health are interconnected. Ensure you're eating a balanced diet, and engaging in regular exercise.
A raft of studies show that “what you eat is what you are”. Unhealthy foods, overloading on carbs daily (which leads to heart disease, diabetes, chronic kidney disease, among others), smoking, alcohol are known to be detrimental to the human body overtime.
#5. Prioritise sleep
Sleep deprivation is a form of torture. In “Sleep and Mental Health: A Review of the Literature”, a study led by Michael J Simpson published in the journal Sleep Medicine Reviews provides a comprehensive overview of the relationship between sleep and mental health.
It discusses how sleep disturbances can contribute to various mental health conditions, including depression, anxiety, and bipolar disorder.
# 6. Stay active
Exercise has been shown to boost mood and reduce stress. Take care of your body through exercise, nutrition, and adequate sleep. Physical well-being can positively impact your mental state.
Exercise can generate feelings of bliss as well as a sense of accomplishment. This is primarily due to the release of neurotransmitters like endorphins, dopamine, and serotonin, often referred to as “happy hormones”.
A number of studies support this connection:
The exercise effect: A study published in the Harvard Health Letter found that regular exercise can help alleviate symptoms of depression and improve overall mood. This is attributed to the release of endorphins, which have mood-boosting effects.Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, said: "For some people it (exercise) works as well as antidepressants, although exercise alone isn't enough for someone with severe depression." Exercising kicks off a biological "cascade" of events. It results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report.
The real value of exercise, however, lies in sustained low-intensity workouts. This type of activity stimulates the release of neurotrophic or growth factors, which promote the growth and connection of nerve cells. The resulting improvement in brain function contributes to a positive mood.
"In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood — is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Miller.
Researchers at UCLA also discovered that exercise can increase the production of dopamine, a neurotransmitter associated with pleasure and reward. This can contribute to feelings of happiness and motivation.
A study published in the Johns Hopkins Medicine Health Alerts found that exercise can reduce stress and anxiety, which in turn can improve mood and overall well-being.
A study published in the Johns Hopkins Medicine Health Alerts found that exercise can reduce stress and anxiety, which in turn can improve mood and overall well-being. This is likely due to the release of serotonin, a neurotransmitter that helps regulate mood and sleep.
#7. Connect with others
No man is an island. Strong social connections are essential for happiness. Social connection is a fundamental human need and a cornerstone of happiness. Numerous studies have demonstrated the positive impact of strong relationships on our well-being.
Research published in the Journal of Personality and Social Psychology found that individuals with strong social support networks are less likely to experience stress and depression. Social connections provide a buffer against the negative effects of stress and adversity. Spend time with loved ones, join social groups, or volunteer to foster meaningful relationships.
• Arrange a day out with friends you have not seen for a while
• Try switching off the TV to talk or play a game with your children, friends or family
• Have lunch with a colleague
• Visit a friend or family member who needs support or company
• Volunteer at a local school, hospital or community group.
• Make the most of technology to stay in touch with friends and family. Video-chat apps are useful, especially if you live far apart.
• Do NOT rely on technology or social media alone to build relationships. It's easy to get into the habit of only ever texting, messaging or emailing people. [Source: NHS]
Use social media only sparingly; shield your heart from high psychological toxicity. By all means, avoid falling into the infinite scroll trap.
#8. Build resilience
This includes learning to cope with setbacks, and to find meaning in difficult experiences.
Christopher Peterson and Martin Seligman, who published their worth “The Role of Character Strengths in Resilience” in the Journal of Personality and Social Psychology, examined the role of character strengths in building resilience. It identified several character strengths, such as optimism, gratitude, and perseverance, that are associated with greater resilience.
While individual experiences may differ, research consistently supports the strong connection between stress management, diet, exercise, positivity, strong social connections, with happiness and a more fulfilling live.
By incorporating these strategies into your life, you can cultivate a greater sense of well-being and fulfillment.
Remember, happiness is a journey, not a destination.
