The science of happiness
Science of happiness is an emerging topic nowadays.in a single click of keyboards you find millions of videos millions of podcasts,books on how to happy.well that is not a bad thing but precisely explaining how to be happy is really difficult to find.Over the past few decades, the science of happiness has emerged as an important field of study within psychology, offering insights into what makes us happy and how we can enhance our well-being. This article delves into the science of happiness, exploring key findings from research and practical ways to cultivate happiness in our lives.
What is happiness?
According to britannica:
Happiness, in psychology, a state of emotional well-being that a person experiences either in a narrow sense, when good things
happen in a specific moment, or more broadly, as a positive evaluation
of one’s life and accomplishments overall—that is, subjective well-being.
Happiness can be distinguished both from negative emotions (such as
sadness, fear, and anger) and also from other positive emotions
(such as affection, excitement, and interest). This emotion often
co-occurs with a specific facial expression: the smile.
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So basically happiness is commonly defined as a state of well-being characterised by emotions
ranging from contentment to intense joy. But there is an important thing to note down,
psychologists often differentiate between two types of happiness: hedonic and eudaimonic.
Hedonic happiness refers to the pursuit of pleasure and the avoidance of pain, focusing on
immediate gratification while eudaimonic happiness is derived from meaningful engagement
and personal growth, emphasising long-term fulfilment.
Science Behind Happiness
1.Genetics and Happiness
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Research shows that genetics plays a massive role in our basic happiness level.
A landmark study by Lykken and Tellegen (1996) found that approximately 50% of the variance in happiness levels among individuals could be attributed to genetic factors. This suggests that some people are naturally predisposed to be happier than others. However, this genetic predisposition does
not mean that happiness is entirely out of our control.
2 Circumstances and happiness
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circumstances also impact our happiness. Factors such as income, health, relationships,
and employment status can influence our well-being. A famous study by Brickman, Coates,
and Janoff-Bulman (1978) says, lottery winners and paraplegics both return to their baseline
levels of happiness after an initial period of euphoria or distress. This phenomenon, known as
the "hedonic treadmill," suggests that people adapt to changes in their circumstances over time.
3 Intentional activities
One of the most promising findings in the science of happiness is the impact of intentional activities on well-being. Lyubomirsky, Sheldon, and Schkade (2005) found that engaging in activities designed to improve happiness, such as practicing gratitude, performing acts of kindness, and setting and achieving personal goals, can significantly enhance long-term happiness. These activities account for about 40% of the variance in happiness, suggesting that we have considerable control over our well-being.And note down research shows that it enhances long term happiness which is in fact the most important aspect if one wants to live a prosperous life.
Practical Guide
Practice Gratitude
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Gratitude is strongly related to greater happiness. Regularly expressing gratitude can bring massive enhancement in positive emotions, improve relationships, and increase overall life satisfaction,which is very important.Life is not addition but subtraction ,so it matters how a person is satisfied with his overall being. A research by Emmons and McCullough (2003) found that participants who kept a weekly gratitude journal reported higher levels of well-being compared to those who focused on daily hassles or neutral life events.So keeping journal and practicing gratitude is very good option .
Read MoreEngage in Physical Activity
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No doubt that exercise is beneficial for physical health but also for mental well-being. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve mood, and increase overall happiness. A meta-analysis by Dunn, Trivedi, and O’Neal (2001) highlighted the significant positive effects of exercise on mental health.
Maintain and build Relationships
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Strong social connections are one of the most important factors of happiness. Quality relationships provide emotional support, enhance feelings of belonging, and contribute to a sense of purpose and existence. According to the Harvard Study of Adult Development, which tracked the lives of men for over 75 years, good relationships are key to a happy and healthy life.
Read Research
Practice Mindfulness and Meditation
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Mindfulness practices, like meditation, can enhance well-being by reducing stress, increasing self-awareness, and promoting emotional regulation. A research by Davidson et al. (2003) found that participants who underwent an eight-week mindfulness meditation program showed increased activity in brain regions associated with positive emotions and reduced activity in areas linked to anxiety.
So practicing meditation can be really effective.
Pursue Meaningful Goals
Setting and completing meaningful goals can provide a sense of purpose and direction, contributing to long-term happiness which is really important. The self-determination theory posits that fulfilling basic psychological needs for autonomy, competence, and relatedness is essential for psychological growth and well-being (Deci & Ryan, 2000).
The Role of Positive Psychology
Positive psychology, a field pioneered by Martin Seligman, focuses on the study of positive emotions, strengths, and factors that contribute to a fulfilling life. Seligman's PERMA model outlines five essential elements of well-being: Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment. This model provides a comprehensive framework for understanding and enhancing happiness.
Positive Emotions: Experiencing joy, gratitude, and contentment.
Engagement: Being deeply involved in activities that utilize one's strengths.
Relationships: Building and maintaining strong social connections.
Meaning: Pursuing activities and goals that align with one's values.
Accomplishment: Achieving goals and striving for excellence.
And lastly, my personal tip can be to schedule your interests on daily biases and invest time in them.
References
Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927.
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., ... & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227-268.
Dunn, A. L., Trivedi, M. H., & O’Neal, H. A. (2001). Physical activity dose-response effects on outcomes of depression and anxiety. Medicine and Science in Sports and Exercise, 33(6 Suppl), S587-S597.
Emmons, R. A., & 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), 377-389.
Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
Lykken, D., & Tellegen, A. (1996). Happiness is a stochastic phenomenon. Psychological Science, 7(3), 186-189.
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