Happiness has been a human pursuit for as long as we can remember, and positive psychology has taken this concept into the realm of scientific research in hopes of gaining a better understanding of global wellbeing and meaningful living. Show
Whether on a global or an individual level, the pursuit of happiness is one that is gaining traction and scientific recognition. There are many definitions of happiness, and we will also explore those in this article. For now, we invite you to think of a time when you were happy. Were you alone? With others? Inside? Outside. At the end of this article, revisit that memory. You may have new insight as to what made that moment “happy,” as well as tips to train your brain towards more happiness. Before you continue, we thought you might like to download our three Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees. This Article Contains:
A Definition of HappinessIn general, happiness is understood as the positive emotions we have in regards to the pleasurable activities we take part in through our daily lives. Pleasure, comfort, gratitude, hope, and inspiration are examples of positive emotions that increase our happiness and move us to flourish. In scientific literature, happiness is referred to as hedonia (Ryan & Deci, 2001), the presence of positive emotions and the absence of negative emotions. In a more broad understanding, human wellbeing is made up of both hedonic and eEudaimonic principles, the literature on which is vast and describes our personal meaning and purpose in life (Ryan & Deci, 2001). Research on happiness over the years has found that there are some contributing correlational factors that affect our happiness. These include (Ryan & Deci, 2001):
A Look at the Science of HappinessSo what is the “science of happiness?” This is one of those times when something is exactly what it sounds like – it’s all about the science behinds what happiness is and how to experience it, what happy people do differently, and what we can do to feel happier. This focus on happiness is new to the field of psychology; for many decades – basically since the foundation of psychology as a science in the mid- to late-1800s – the focus was on the less pleasant in life. The field focused on pathology, on the worst-scenario cases, on what can go wrong in our lives. Although there was some attention paid to wellbeing, success, and high functioning, the vast majority of funding and research was dedicated to those who were struggling the most: those with severe mental illness, mental disorders, or those who have survived trauma and tragedy. While there’s certainly nothing wrong with doing what we can to raise up those who are struggling, there was an unfortunate lack of knowledge about what we can do to bring us all up to a higher level of functioning and happiness. Positive psychology changed all of that. Suddenly, there was space at the table for a focus on the positive in life, for “what thoughts, actions, and behaviors make us more productive at work, happier in our relationships, and more fulfilled at the end of the day” (Happify Daily, n.d.). The science of happiness has opened our eyes to a plethora of new findings about the sunny side of life. Current research and studiesFor instance, we have learned a lot about what happiness is and what drives us. Recent studies have shown us that:
The Scientific Research on Happiness at WorkThere’s been a ton of research on the effects of happiness in the workplace. Much of this is driven by companies who want to find a way to improve productivity, attract new talent, and get a dose of good publicity, all at the same time. After all, who wouldn’t want to do business with and/or work for a company full of happy employees? Although the jury is still out on exactly how happy employees “should” be for maximum productivity, efficiency, and health, we have learned a few things about the effects of a happy workforce:
To sum up the findings we have so far, it’s easy to see that happiness at work does matter – for individuals, for teams, and for organizations overall. We don’t have all the answers about exactly how the relationship between happiness and productivity works, but we know that there is a relationship there. Lately, many human resources managers, executives, and other organizational leaders have decided that knowing there’s a relationship is good enough evidence to establish happiness-boosting practices at work, which means that we have a lot of opportunities to see the impact of greater happiness at work in the future. 17 Interesting Facts and FindingsResearch in this field is booming, and new findings are coming out all the time. Here are a few of the most interesting facts and findings so far:
Newman (2015) is the source for the first six facts and findings, and Florentine (2016) for the latter 11. A Study Showing How Acts of Kindness Make us HappierFeeling stressed after a long day of work? Treat yourself to a bubble bath.Feeling blue? Treat yourself to a decadent dessert. Feeling frustrated after an argument with a friend? Skip your workout and have an extra scoop of ice cream. The message is clear: If you want to feel happy, you should focus on your own wishes and desires. Yet this is not the advice that many people grew up hearing. Indeed, most of the world’s religions (and grandmothers everywhere) have long suggested that people should focus on others first and themselves second. Psychologists refer to such behavior as prosocial behavior and many recent studies have shown that when people have a prosocial focus, doing kind acts for others, their own happiness increases. But how does prosocial behavior compare to treating yourself in terms of your happiness? And does treating yourself really make you feel happy? Nelson et al. (2016) presented their research answering these questions. The StudyParticipants were divided into four groups and given new instructions each week for four weeks. One group was instructed to perform random acts of kindness for themselves (such as going shopping or enjoying a favorite hobby); the second group was instructed to perform acts of kindness for others (such as visiting an elderly relative or helping someone carry groceries); the third group was instructed to perform acts of kindness to improve the world (such as recycling or donating to charity); the fourth group was instructed to keep track of their daily activities. Each week, the participants reported their activities from the previous week, as well as their experience of positive and negative emotions. At the beginning, the end, and again two weeks after the four-week period, participants completed a questionnaire to assess their psychological flourishing. As a measure of overall happiness, the questionnaire included questions about psychological, social, and emotional wellbeing. The ResultsThe results of the study were striking. Only participants who engaged in prosocial behavior demonstrated improvements in psychological flourishing. Participants who practiced prosocial behavior demonstrated increases in positive emotions from one week to the next. In turn, these increases in feelings such as happiness, joy, and enjoyment predicted increases in psychological flourishing at the end of the study. In other words, positive emotions appeared to have been a critical ingredient linking prosocial behavior to increases in flourishing. But what about the people who treated themselves? They did not show the same increases in positive emotions or psychological flourishing as those who engaged in acts of kindness. In fact, people who treated themselves did not differ in positive emotions, negative emotions, or psychological flourishing over the course of the study compared to those who merely kept track of their daily activities. This research does not say that we shouldn’t treat ourselves, show ourselves self-love when we need it, or enjoy our relaxation when we have it. However, the results of this study strongly suggest that we are more likely to reach greater levels of happiness when we exhibit prosocial behavior and show others kindness through our actions. The Global Pursuit of HappinessIn world economic circles, Richard Easterlin investigated the relationship between money and wellbeing. The Easterlin paradox—”money does not buy happiness” (Mohun, 2012)—sparked a new wave of thinking about wealth and wellbeing. In 1972, Bhutan chose to pursue a policy of happiness rather than a focus on economic growth tracked via their gross domestic product (GDPP). Subsequently, this little nation has been among the happiest, ranking amongst nations with far superior wealth (Kelly, 2012). More global organizations and nations are becoming aware and supportive of the importance of happiness in today’s world. This has lead to The United Nations inviting nations to take part in a happiness survey, resulting in the “World Happiness Report,” a basis from which to steer public policy. Learn about the World Happiness Report for 2016. The United Nations also established World Happiness Day, March 20th, which was the result of efforts of the Bhutan Kingdom and their Gross National Happiness initiative (Helliwell et al., 2013). Organizations such as the New Economic Foundation are playing an influential role as an economic think tank that focuses on steering economic policy and development for the betterment of human wellbeing. Ruut Veenhoven, a world authority on the scientific study of happiness, was one of the sources of inspiration for the United Nations General Assembly (2013) adopting happiness measures. Veenhoven is a founding member of the World Database of Happiness, which is a comprehensive scientific repository of happiness measures worldwide. The objective of this organization is to provide a coordinated collection of data, with common interpretation according to a scientifically validated happiness theory, model, and body of research. Measures of HappinessAt this point, you might be wondering: Is it possible to measure happiness? Many psychologists have devoted their careers to answering this question and in short, the answer is yes. Happiness can be measured by these three factors: the presence of positive emotions, the absence of negative emotions, and life satisfaction (Ryan & Deci, 2001). It is a uniquely subjective experience, which means that nobody is better at reporting on someone’s happiness than the individuals themselves. For this reason scales, self-report measures, and questionnaires are the most common formats for measuring happiness. The most recognized examples are the following:
However, there are many instruments available to measure happiness that have proven reliable and valid over time (Hefferon & Boniwell, 2011). Four Qualities of LifeAnother measurement of happiness was developed by Ruut Veenhoven. He constructed the model of Four Qualities of Life, which positions and describes the construct of happiness in various dimensions (Veenhoven, 2000, 2010).Of the four dimensions, satisfaction is our personal subjective measure of happiness as we interpret life as a whole. Veenhoven’s (2010) global research into happiness suggests that happiness is possible for many. This is an overview of his Four Qualities:
Using Veenhoven’s Four Qualities it is possible to assess the happiness of any country. Liveability of environmentThis dimension includes factors such as law, freedom, schooling, employment, electricity or gas, etc. It is a measurement of how well an environment meets what Maslow proposed as our basic needs (safety, security, shelter, food) (Maslow, 1943). Life-ability of individualsThe ability of individuals to deal with life is important; both mental and physical health are identified as important factors, together with social values of solidarity, tolerance, and love (Veenhoven, 2010). Utility of lifeIn this dimension, Veenhoven (2010) references a higher-order meaning, for example, religious affiliations. Uchida et al. (2014) found that high levels of national disaster negatively impacted a nation’s level of happiness. SatisfactionHappiness is a complex construct that cannot be directly controlled. Through policy and individual and organizational action, one can endeavor to influence and increase happiness (Veenhoven, 2010). However, happiness is a subjective experience and only once we change the way we perceive the world can we really begin sharing and creating happiness for others. But is it possible to train yourself to be happier? The answer is yes! How to Train Your Brain for HappinessAt birth, our genetics provide us a set point that accounts for some portion of our happiness. Having enough food, shelter, and safety account for another portion. There’s also quite a bit of happiness that’s entirely up to us (Lyubomirsky et al., 2005). By training our brain through awareness and exercises to think in a happier, more optimistic, and more resilient way, we can effectively train our brains for happiness. New discoveries in the field of positive psychology show that physical health, psychological wellbeing, and physiological functioning are all improved by how we learn to “feel good” (Fredrickson, et al., 2000). What Are The Patterns We Need To “Train Out” of Our Brains?
Misconceptions About Mind TrainingSome of the misconceptions about retraining your brain are simply untrue. Here are a few myths that need debunking: 1. We are products of our genetics so we cannot create change in our brains. Our minds are malleable. Ten years ago we thought brain pathways were set in early childhood. In fact, we now know that there is huge potential for large changes through to your twenties, and neuroplasticity is still changing throughout one’s life. The myelin sheath that covers your neural pathways gets thicker and stronger the more it is used (think of the plastic protective covering on wires); the more a pathway is used, the stronger the myelin and the faster the neural pathway. Simply put, when you practice feeling grateful, you notice more things to be grateful for. 2. Brain training is brainwashing. Brainwashing is an involuntary change. If we focus on training our mind to see the glass half full instead of half empty, that is a choice. 3. If we are too happy we run the risk of becoming overly optimistic. There is no such thing as overly optimistic, and science shows that brain training for positivity includes practices like mindfulness and gratitude. No one has ever overdosed on these habits. How Is The Brain Wired For Happiness?Our brains come already designed for happiness. We have caregiving systems in place for eye contact, touch, and vocalizations to let others know we are trustworthy and secure. Our brains also regulate chemicals like oxytocin. People who have more oxytocin trust more readily, have increased tendencies towards monogamy, and exhibit more caregiving behavior. These behaviors reduce stress which lowers production of hormones like cortisol and inhibits the cardiovascular response to stress (Kosfeld et al., 2005). The following TED talk provides an insight into how we can overcome our negative mental patterns: If happiness has little to do with having too many resources, then it is an inner state that we have the power to cultivate. The above video even offers specific exercises for you to try. Just by doing them, you are actively re-wiring your brain towards calm and happy sensations. Meanwhile, this TED talk gives a better understanding of how to wire your brain to accept the positivity and happiness in your life: The negativity bias that Dr. Rick Hanson discusses can help us understand how we can activate and “install” positive thinking as part of our core brain chemistry. If you don’t have a moment to watch either of these videos now, make time for it later—they are rich with relevant data and tips. A Take-Home MessageHappiness is the overall subjective experience of our positive emotions. There are many factors which influence our happiness, and ongoing research continues to uncover what makes us happiest. This global pursuit of happiness has resulted in measures such as the World Happiness Report, while the World Happiness Database is working to collaborate and consolidate the existing happiness pursuits of different nations. We are living in a time when the conditions for happiness are known. This can be disheartening at times when there is much negativity in the world. There is, however, good news in this situation: neuroplasticity.
In a world where the focus on happiness is growing and the mirror is turning back towards ourselves, the happiness of the world relies on the happiness within each one of us and how we act, share, and voice the importance of happiness for everyone. What are the steps you are taking to make yourself and others happier? Let us know by leaving a comment below! We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free.
Is a cultural variability dimension?A concept that emerged from the work of Geert Hofstede, dimensions of cultural variability refers to the dominant values, principles, beliefs, attitudes, and ethics that are shared by an identifiable group of people that constitute a culture.
What is defined as the learned patterns and attitudes shared by a group of people?Definitions of Culture
" . . . the sum total of the knowledge, attitudes, and habitual behavior patterns shared and transmitted by members of a society." " . . . the learned patterns of thought and behavior characteristic of a population or society."
In what way has cultural studies influenced the study of intercultural communication?In what way has cultural studies influenced the study of intercultural communication? It has brought attention to the cultural groups that are trying to negotiate their identities in the United States. the meaning that most members of a cultural group attach to a communication activity.
Is defined as the sense of self as always connected to family and others?Familial Identity. The sense of self as always connected to family and others. Spiritual Identity. Identification with feelings of connectedness to others and higher meanings in life.
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