There seems to be a constant search for happiness. For centuries philosophers have tried to unveil the secret to happiness. It is within our nature to seek and understand the meaning of happiness. Nowadays, we are fortunate to not only have the words of many wise philosophers, but we also have the findings of multiple studies done on happiness. Lets take a look at some of the things that have been found:

THINGS THAT BRING HAPPINESS TO OUR LIVES
As you read this, think of specific things you can adjust in your life to help you live a happier fuller life.

1. Practice Gratitude- Yes.

The famous gratitude journals that you see in sooooo many stores. I have even seen them in grocery stores. The truth is that they do work if you are consistent. Lyubomirsky (2007) found that those who write in their gratitude journal at least once a week Increase their satisfaction with life.

Although gratitude journals are what we hear the most about, there are other ways of practicing gratitude. These include expressing gratitude daily and practicing a daily morning gratitude ritual (ex: thanking God every morning for all the positive things in life). What other ways of showing gratitude can you think of?

2. Practice Acts of Kindness and Develop Social Connections.

The beauty of being kind to others is that we are not only helping someone else feel loved, but it also helps increase our own happiness. Lyubomirsky’s (2007) research found that completing five acts of kindness a day (or over the course of a week) provides a big boost on happiness. So why wait? Lets look for every opportunity we get to be kind to others. It will not only bring joy to others but also to our own selves.

3. Focus on the Present Moment (Mindfulness)- Be present.

This one is the hardest one for me and the one that takes the most practice. Mindfulness is a mental state achieved by focusing on the present moment while calmly and non-judgmentally accepting thoughts, feelings, and bodily sensations. There is a plethora of benefits to learning to be present in the moment. It helps reduce stress, anxiety, and feelings of depression. It has also been found to boost the immune system! As more neurological research is done, they are finding that mindfulness changes the brain in a positive way. It increases density of gray matter in brain regions linked to emotion regulation and empathy.

4. Engage in physical activity- Exercise.
Research supports the idea that physical activity may be one of the most effective happiness boosters. In addition to the well-known physical health benefits of exercise, the GallupHealthways Well-Being Index reveals a compelling emotional benefit to frequent exercise. Those who exercise at least 2 days per week report experiencing more happiness and less stress than those who do not exercise that amount. The benefits tend to increase slightly with more frequent exercise. Exercising more frequently also appears to increase people’s likelihood to say they feel well rested and have enough energy. (In U.S., Nearly Half Exercise Less Than Three Days a Week (gallup.com)). Furthermore, they also found that exercise helps fight fatigue more than prescription drugs. (gallop.com)

5. Forgiveness (Lyubomirsky, 2007). Yikes. 

Does that mean you have to forgive that person you are thinking of right now who hurt you so badly? You do, eventually, in its own due time. A cathartic moment in therapy, is when an individual who has been hurt truly forgives the offender. That does not mean that they must have any type of relationship with the offender or expose themselves to being hurt again. It means that they are able to rid themselves of feelings of resentment that have been lingering and move on. It brings a feeling of peace.
Now, lets take it a step further. Every time we think of forgiveness we think of other people. How about forgiving our own selves for the mistakes we have made in the past. It is a tough thing to do, but so necessary. We can’t change the past, but we can focus on the present and make decisions for the future.

Have you thought of specific things you can do that will bring you happiness?
As you pursue your own happiness, don’t compare yourself to others. The face of happiness might be different for different people. You might know a happy person who is enthusiastic about learning, orsomeone who is immersed in their life’s plans, it might be someone who has a positive outlook on everything, or someone who lives a very harmonious life and can distinguish between the things that matter and the things that don’t. We are all different. Don’t measure other people’s happiness against your own happiness.

You Are Your Own Unique Person.

References

Lyubomirsky, S. (2007). The how of happiness: A new approach to getting the life you want.
New York, NY: Penguin Books.
Killingsworth, M. (2018). New research shows that mindfulness is the secret to happiness.
Retrieved February 1, 2022 2019 from http://mrsmindfulness.com/ted-talk-happiness-ismindfulness/
In U.S., Nearly Half Exercise Less Than Three Days a Week (gallup.com)