Cultivating Happiness

Research in positive psychology suggests that happiness is not just a passive emotional state but an active pursuit that can be cultivated through intentional practices. Long-term happiness and life satisfaction are rooted in small, everyday habits that reinforce emotional well-being, gratitude, and a sense of meaning.

Each of us has a baseline level of happiness linked to our genetics related to how much positive emotions we typically experience. Our immediate circumstances will also clearly play a role in how much happiness we experience. However, almost half of our overall happiness is within our own influence – so prioritising happiness can make a huge difference to our lives.

Studies have shown that engaging in activities that promote positive emotions, building social connections, and fostering a sense of purpose significantly impact on our levels of happiness. By integrating evidence-based strategies, individuals can create a lifestyle that prioritises happiness, resilience, and inner contentment.

There are a range of evidence-based approaches that are proven to boost happiness:

Connect with others: Strong social connections are important for happiness. Make an effort to spend time with family and friends, and invest in building meaningful and positive relationships.

Cultivate your strengths: Completing activities that align well with your strengths can create some of the most rewarding and engaging experiences so try to find opportunities to use your strengths.

Seek out challenge: Achieving challenging goals can help us experience what psychologists call “Flow” or “Optimal Experience,” so set stretching goals for yourself while ensuring they are achievable and realistic to avoid creating unnecessary stress or disappointment.

Engage in activities that bring you joy: Do things that you enjoy and that bring you a sense of accomplishment and satisfaction. This could be hobbies, sports, or other leisure activities.

Show kindness and compassion: Being compassionate and kind to others is an easy way to experience a boost to our happiness, with research showing even random acts of kindness towards strangers are highly beneficial.

Volunteer or give back to others: Getting more regularly involved in helping others can provide an even deeper sense of purpose and meaning. Consider volunteering your time or resources to a cause you care about.

Practice gratitude: Focusing on the things you are grateful for can increase your feelings of positivity and happiness. Try keeping a gratitude journal and regularly writing down a list of everything you feel grateful for, no matter how big or small it may be.

Exercise regularly: Physical activity has numerous benefits for your physical and mental health, including improving mood and reducing stress and anxiety. In fact, research has shown that exercise can be as effective as medication in reducing symptoms of depression.

Get enough sleep: Adequate sleep is essential for overall well-being and can have a big impact on mood. Try to get at least 7-9 hours of sleep per night whenever possible and monitor the quality of your sleep.

Foster mindfulness: Mindfulness involves focusing on the present moment and being aware of your thoughts and feelings without judgment. Research has shown that mindfulness practices, such as meditation, can improve well-being and reduce stress.

Embrace self-Care: Taking active care of your physical, mental, and emotional health is important. Try to give your own well-being more attention because we can only help others if we have taken proper care of ourselves.