What makes a person happy? Can you recall the last time you felt happy? Who were you with? What were you doing? What was it about the experience that made you happy?
The pursuit of happiness is a universal goal. Positive psychology is a branch of psychology that focuses on the positive aspects of human life and aims to understand and enhance the aspects that allow people to flourish. Positive Psychology research has found that your capacity for happiness is as follows:
Intentional Activity is the area where you can make some changes to help increase your level of happiness. So how do we go about cultivating happiness in our daily lives? According to science, there are several ways you can make your life happier.
Social Connections
Well, that may sound easy, but how many of us carve the time out of our busy schedules to connect with family or friends? Nurturing positive relationships is key to building strong social networks that can provide emotional support. Investing time into these connections is key to developing a sense of belonging. It is like putting money in the bank. Each deposit helps to grow your inner wealth.
Practicing Daily Gratitude
By acknowledging and appreciating the positive aspects of your life, you are focusing on what is good and right in your life. Your brain doesn’t know the difference between what you are thinking and what you are experiencing, so the more you focus on the positive, the happier you will be. Gratitude is a powerful tool. Keep a gratitude journal and document three items a day that you are thankful for. Maybe start a gratitude text, where you and your friends can text three things you are happy about each day to one another. This simple practice will transform your overall sense of well-being.
Spending Money on Experiences Instead of Things
Theater, dining, music, or vacations are a great way to enjoy life and create long lasting memories. Planning a vacation can bring as much happiness as going on the actual vacation. Purchases may bring happiness in the moment, but they are not long-lasting. Invest in your experiences and you will gain much more than a new bag or pair of designer shoes (sorry Chanel).
Exercise
Engaging in daily activity is great for your physical and mental health. Engage in physical activities that you enjoy. Consider joining a pickleball group or joining a fitness club in your area. This will increase your social network and get you out of your house. Exercise can boost your mood, improve self-esteem, enhance sleep and provide a sense of accomplishment.
Mindfulness and Meditation
Engaging in daily mindfulness exercises or meditation can help bring attention to the present moment and reduce stress. Every morning, try going for a mindful walk. Consider engaging in breathing meditation or in a 5 senses exercise in the evening before bed. These exercises will help to reduce stress and promote relaxation. Regular practice is linked to greater overall levels of happiness.
On the flip side, according to Schwatz and colleagues (2002), there are a few things that can also rob you of your happiness:
Perfectionism- being perfect is not an obtainable goal, so you can see how perfectionism may cause problems and result in negative feelings.
Social comparison – comparing yourself to others often leads to despair. There will always be people who are doing better than you.
Materialism – Money cannot buy happiness. I am sure you recall the last large purchase you made. Maybe it was a new car or a house. It may have made you happy in that moment, but did that happy feeling last?
Finally, are you genuinely happy? Well, there is a scale for that. Rudaz and colleagues (2023) developed a 4-question Genuine Happiness Scale (GHS).
Genuine Happiness Scale (GHS)
Please indicate how often you experience the following.
Rating scale: Never (0), Rarely (1), Sometime (2), Often (3), Regularly (4)
1. I experience an inner joy, no matter what the external circumstances are.
2. Deep within me I retain an inner peace, regardless of the external circumstances.
3. When I am going through difficult times, I can relate to a sense of inner peace.
4. When I am going through difficult times, I feel guided by the wisdom of my heart.
Coding: The items are rated on a 5-point scale ranging from 0 (never) to 4 (regularly). A total score can be computed by calculating the mean of the four items.
Scoring: Higher scores indicate greater happiness. Scores range from 16-0
References
doi:10.1007/s10943-022-01659-6
Written By: Nicole Manos Scollo, MA, pre-doctoral practicum student