I am always on the hunt for ways to enhance my happiness. Today I will explore the science of happiness.
What is happiness, anyway?
The phrase “the science of happiness” refers to a new field of social science called positive psychology. Contrary to popular belief, it is not “positive thinking” or self-help. It is a broad empirical field of research and application worldwide.
According to one of its pioneers Chris Peterson, simply put, positive psychology is the study of those things that make life worth living. While traditional psychology is mitigative, helping us get less of what we don’t want and fix the things that are wrong with us, positive psychology functions constructively in helping us get more of what we do want. That is making ourselves better, happier people.
Theories about happiness go back to before the time of Aristotle, and even today, there are many theories on what constitutes well-being and happiness. Some are focused on the society level (exploring issues of justice, for example), while some focus on psychological health.
Why happiness matters
Americans want to be happy. But some recent studies have found a paradox: The pursuit of happiness tends to make individual Americans unhappy.
A new study sheds some light on this peculiar American contradiction, suggesting that the relationship between pursuing happiness and decreased well-being, far from being universal, may be a product of our individualistic culture.
Brett Ford, of the University of California, Berkeley, teamed up with researchers from around the world to look at the pursuit of happiness in four culturally-distinct locations: the United States, Germany, Russia, and East Asia. College undergraduates living in each location answered questionnaires measuring their psychological and physical well-being, their motivation to pursue happiness, and the extent to which they viewed happiness in social terms. This means that, for them, happiness was linked to social engagement and helping others.
Ford and colleagues then analyzed the data to find out how these factors interacted with one another in different cultural settings. The results, published in the Journal of Experimental Psychology, showed that the pursuit of happiness did indeed lead to less well-being for Americans, a finding that replicates prior studies. This wasn’t the case elsewhere in the world.
Good reference: HAPPINESS
Positive psychology and the science of happiness
On the internet and in bookstores, a thousand gurus tout different remedies for human misery. How can we find out which remedies work? We need to consult one of our greatest gurus, the scientific method.
Recently we have seen a dramatic upsurge in the science of happiness or to put it simply, discovering what makes happy people happy. Fortunately, many of these studies point to specific ways of thinking and acting that can strongly impact our sense of happiness and peace of mind.
Express your heart
People who have one or more close friendships are happier. It doesn’t seem to matter if we have a large network of close relationships or not. What seems to make a difference is if and how often we cooperate in activities and share our personal feelings with a friend or relative.
“Active-constructive responding,” which is the ability to express genuine interest in what people say, and respond in encouraging ways, is a powerful way to enrich relationships and cultivate positive emotions.
Strengths and virtues
Studies by experts such as Martin Seligman in the new field of Positive Psychology show that the happiest people are those that have discovered their unique strengths (such as persistence and critical thinking) and virtues (such as humanity).
They and use those strengths and virtues for a purpose that is greater than their own goals.
Treasure gratitude, mindfulness, and hope
Of all the areas studied in the relatively young field of positive psychology, gratitude has perhaps received the most attention. Grateful people have been shown to have greater positive emotion, a greater sense of belonging, and lower incidence of depression and stress.
What are the keys to lasting happiness?
Savoring to boost happiness
Savoring is a quick and easy way to boost optimism and reduce stress and negative emotions. It’s the practice of being mindful and noticing the good stuff around you, taking the extra time to prolong and intensify your enjoyment of the moment, making a pleasurable experience last for as long as possible.
Appreciation
The simple act of identifying and then appreciating the things people do for us is a modern-day wonder drug. It fills us with optimism and self-confidence, knowing that others are there for us. It dampens our desires for “more” of everything—and it deepens our relationships with loved ones. And when we express our gratitude to someone, we get kindness and gratitude in return.
He believes everyone should try practicing gratitude because the benefits are so powerful: “First, the practice of gratitude can increase happiness levels by around 25%. Second, this is not hard to achieve. A few hours writing a gratitude journal over three weeks can create an effect that lasts six months if not more. Third, cultivating gratitude brings other health effects, such as longer and better quality sleep time.”
Aspire to be hopeful
Feeling hopeful, having a sense of purpose, being optimistic. Study after study shows that people who have created meaning in their lives are happier and more satisfied with their lives. You too can feel more upbeat about your future and your potential. And who doesn’t want that? Genuine optimism is a friend magnet. It also makes your goals seem attainable and your challenges easier to overcome. Bottom line: you’ll not only feel more successful, but you’ll also be more successful.
Believing that your goals are within reach promotes a sense of meaning and purpose in life—a key ingredient of happiness.
Giving
Everything about giving is a no-brainer. When you give someone something, you make them happier. But what you might not know is that the giver—not the receiver—reaps even more benefits. Numerous studies show that being kind not only makes us feel less stressed, isolated and angry, but it makes us feel considerably happier, more connected to the world, and more open to new experiences.
The power of gratitude
The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.
And gratitude doesn’t need to be reserved only for momentous occasions: Sure, you might express gratitude after receiving a promotion at work, but you can also be thankful for something as simple as a delicious piece of the pie.
Freshen up your thanks
The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on.
And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.
Benefits of giving gratitude
Being excited about the benefits of gratitude can be a great thing because it gives us the kick we need to start making changes.
When we want to achieve a goal, using the technique of mental contrasting—being optimistic about the benefits of a new habit while also being realistic about how difficult building the habit may be – leads us to exert more effort. Recognize and plan for the obstacles that may get in the way.
Make thankfulness fun
University of Rochester partners in crime Edward Deci and Richard Ryan study intrinsic motivation, which is the deep desire from within to persist on a task. One of the biggest determinants is autonomy, the ability to do things the way we want.
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Be social with your gratitude
Our relationships with others are the greatest determinant of our happiness. So it makes sense to think of other people as we build our gratitude.
Robert Emmons suggests that focusing our gratitude on people for whom we’re thankful rather than circumstances or material items will enhance the benefits we experience.
And while you’re at it, why not include others directly into your expression of gratitude?
The acts of kindness
People who volunteer or care for others on a consistent basis seem to be happier and less depressed.
Although “caring” can involve volunteering as part of an organized group or club, it can be as simple as reaching out to a colleague or classmate who looks lonely or is struggling with an issue.
Small acts of kindness are sometimes powerful enough to make major headlines. You’ve probably read about or watched a few of these stories unfold in the past month. Here’s how it usually plays out:
One person will do a good deed—such as placing a cup of coffee on reserve for a homeless person or paying off a stranger’s layaway balance at Kmart—then a trend will start, with more and more people getting in on the act.
The result is a feel-good story for all.
The helper’s good feelings
So where do these good feelings come from? When you are kind to another person, your brain’s pleasure and reward centers light up, as if you were the recipient of the good deed—not the giver, according to research from Emory University.
This phenomenon has earned the nickname “helper’s high” among psychologists who study generosity, and some researchers theorize that the sensation is also due to a release of endorphins, those feel-good chemicals associated with runner’s high.
Of course, part of why giving feels good is because we know we’re lifting someone else’s spirits. Receiving a gift, assistance, or even an encouraging smile activates the brain’s reward center, a phenomenon that’s hard to explain but easy to feel— think back to the last time a stranger held the door for you or your partner surprised you with your favorite meal.
The bottom line
But there’s more. The effects of kindness can be so great that you don’t have to be directly linked to a giving chain to get in on the act. By simply witnessing generosity you may be inspired to do something generous of your own since simply observing kindness can spur more acts of good.
Humans often mimic behavior they see, and that includes generosity, which explains why some of these stories of small acts of kindness become bigger news.
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Mike Schoultz is a digital marketing and customer service expert. With 48 years of business experience, he consults on and writes about topics to help improve the performance of small business. Find him on G+, Facebook, Twitter, Digital Spark Marketing, and LinkedIn.