Everyone wants to be happy, so it’s no wonder that there is an entire field of psychology dedicated to the study of happiness. As human beings, we chase people, positions, and belongings that we think might make us happy. We work to adopt mindsets that others claim will make us happier, and seek out therapy when we feel that we are getting in the way of our own happiness.
But where does happiness come from? This is a question that not many people seem to have the answers to. Recent studies, however, have been able to glean insights into where pursuits of happiness tend to be more effective.
What Is Happiness?
Happiness can also be difficult to define, as it is different from person to person. Generally, happiness is characterized by positive emotions about the activities you take part in, the people in your life, and your current position in life. In a 2001 study by Richard M, Ryan and Edward L. Deci, the authors of Intrinsic Motivation, the authors defined happiness, or hedonia, as a presence of positive emotions compared to a lack of negative emotions.
You may feel happier upon entering into a new relationship, getting recognized for your work, or spending time with loved ones. However, these feelings can seem fleeting and you may feel frustrated when the things that typically make you happy fail to do so. This is what leads so many people to wonder, and so many psychologists to study, just where happiness comes from.
The Role of Positive Psychology
Positive psychology is the field of psychology that focuses on positive experiences — what causes them and how they impact our lives. It makes sense that positive psychology is also called the science of happiness. Psychologists in this field conduct studies across a wide variety of participants to determine just what makes people happy, what methods of finding happiness tend to be the most effective, and why. It is from these studies that we have most of our understanding about happiness.
Sources of Happiness: What We Know
While it’s true that mental health conditions like depression and anxiety are caused by a chemical imbalance, and that there is about a 50% chance that depression can be inherited from parents, most studies have found that happiness has little to do with genetics. Instead, it is impacted by our experiences and our environment. So where does happiness actually come from? Here’s what we know from scientific studies:
Social Time
We are a social people. Even if you enjoy your alone time, you can still feel lonely without a support network of family and friends. A study by Julia M. Rohrer, et al. in 2018 was conducted to see how effective different pursuits of happiness were. This study found that pursuits such as changing your financial situation or changing your circumstances did not always have a significant impact on happiness; however, increased social time with family and friends did. Another study from the Harvard Study of Adult Development, one that began in the 1930s and spanned most of a century, found that relationships were the main factor that impacted happiness.
Spending time with family and friends reminds us that we’re loved, and it reminds us why we love those people. We form meaningful memories with the people who mean something to us. We can look back on these memories fondly, even long after the experience ends, which can build happiness. Meeting new people and expanding your social circle can also improve your emotional-wellbeing, as it strengthens and broadens your support network.
Financial Stability
You’ve doubtless heard the phrase “money can’t buy happiness.” However, those who live with the constant stress of financial instability can tell you how easily money would make a difference in their life. A 2010 study from Daniel Kahneman and Angus Deaton found that emotional well-being improved with a raise of income to an extent, but there was a ceiling where that stopped: roughly $75,000 per year. High income could improve a respondent’s evaluation of their life, but not their happiness.
What this tells us is that having enough money to meet basic needs, as well as some disposable income left over, was enough to make people feel more at ease and emotionally well. However, becoming a millionaire might not necessarily bring you the happiness you think it does.
Vague Goal Setting
You’ve likely heard of setting SMART goals: specific, measurable, attainable, realistic, and timely. These are good guidelines for clear, concrete goals when you want to boost your productivity or achieve a career goal. However, a 2018 study from Rodas, Ahluwalia, and Olson found that this might not be the best way to handle emotional goals. The study found that vague goal setting for happiness tends to be more effective.
For instance, if you want to get out of the house more, try not to set a goal of “meeting 10 new people in the next three months.” Much of this depends on factors outside of your control, and it can feel frustrating when you don’t meet your goal. Instead, set a goal of, “accepting more invitations” or “meeting new people.” These are more flexible, but also have a stronger impact on your emotional wellbeing.
Mindfulness and Gratitude
You can also “train” your brain to be more inclined towards happiness. Although this may feel a bit like faking initially, the more you do it, it will come more naturally to you. Mindfulness is an exercise to increase your awareness in the here and now, rather than letting yourself get bogged down by past or future stressors. You can also increase your positivity by writing down a short list of things you’re grateful for every day. This habit will remind you of the good in your life, helping to train your brain to focus on positivity and increasing your emotional wellbeing.
Being Active
One of our therapists, Alexis Austin, LMSW, also recommends staying active: “As we all know, making a point to be active every day is great for your physical well-being, but it also has a beneficial effect on your mental health. What’s good for your body is often also good for your mind as physical activity releases chemicals in your brain that boost your self-esteem and concentration and even help you sleep better. Many people who exercise regularly tend to do so because it helps them feel more energetic throughout the day and generally gives them a better sense of well-being.
Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. A 2018 study found that participants who exercised regularly decreased their number of poor mental health days in the one-month study by more than 40%.
And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to help manage struggles surrounding mental health and improve your energy and outlook, allowing you to get more out of life.”
Sometimes emotional wellbeing can be hard to master on your own. That’s why Rivia Mind is here to help. Contact us today to schedule a 15-minute free consultations with one of our mental health providers today.
