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The Science of Happiness: Habits for Mental Well-being

The word ‘Happiness’ holds great meaning, both linguistically and metaphysically. According to Sonya Lyubomirsky, a Positive Psychology researcher, happiness involves the feeling of joy, contentment, or positive well-being, with a sense that our life is good, meaningful, and worthwhile.

Happiness is also referred to as “well-being," it involves experiencing positive emotions, realizing our potential, being in charge of our life with a sense of purpose, and meaningful relationships. It is a sustainable state that permits growth and well-being for the individual or population.

The definitions of happiness are different across cultures but most involve feeling positive about ourselves and about life overall. The World Health Organization includes well-being in its definition of health to expand its understanding from an absence of disease to a state of complete physical, mental and social well-being.

Positive Psychology has helped improve our understanding of how positive emotions, character, and the institutions that support them function. It is an addition to the study of disease and adversity, presenting us with a balanced and complete scientific understanding of the human experience.

The Science Behind Happiness

Sonja Lyubomirsky, a Positive Psychologist, shared the Happiness Formula: H = S + C + V. Where H stands for persistent levels of happiness, S for biological set point (50%), C for conditions of life (10%) and V for voluntary actions (40%). Although criticized for the deficiencies in its arguments, it helps us understand the impact of our voluntary actions on happiness. No matter how miserable and helpless we may feel due to our circumstances, our actions have the power of improving our life. Happy individuals function better and more productively overall.

In Indian Philosophy, the individual is the source of their own happiness. Instead of pursuing temporary emotional states, it prescribes the pursuit of contentment through fulfilling our duty or moral and social responsibilities. Despite fundamental differences in the conception of the theory, both these schools of thought urge us to attain happiness and contentment through action. Ultimately, it is a means to a good life. Voluntary action and following our duty are not that different in practice, as a lot of our responsibilities are towards ourselves and our community. The same way, what makes us happy is our interaction with ourselves and the community.

Negative emotions are unavoidable, they are a part of our lives. We are surrounded by information which seeks to evoke fear, pain, sadness and anxiety but too much of anything is unhealthy. Prolonged negative emotional states are harmful to our wellbeing. To create a balance, positive emotions are just as much, if not more, important to cultivate than negative emotions. Positive emotions help us build a broader and more deliberate outlook on life. A positive emotional state can contribute to a positive feedback loop that includes improved resilience and overall wellbeing.

Now let’s go over some habits which help us create more of these positive emotional states in our daily lives -

Character Strengths

Our strengths are ways of feeling, thinking and behaving which allow for optimal functioning in the pursuit of our goals. We often focus on minimizing our weaknesses and not maximising our strengths. By finding out our core strengths ( The VIA Character Strengths Survey ) and opportunities in our daily lives to use them (Rashid, 2015), we build our capacity for experiencing positive emotional states.

Gratitude Journaling

Gratitude is a positive emotional state in which we accept and appreciate what we have received in life. Some studies have shown that practicing gratitude can improve our happiness and well-being. In order to build this habit, spend 5-10 minutes each night writing down five things for which you are grateful. They could be small or large. But you have to focus on them and note them down. You can simply write a word or a short phrase, but take time to be attentive of what you're writing about. This should take you at least five minutes to complete.

Savoring

Savoring involves stepping outside of the present moment to review and appreciate it. In our busy lives, we often don’t get the chance to truly experience the small joys of life. Savoring helps us prolong and intensify the experience of positive emotions. We can start by focusing on one event to savor each day. It can be washing the dishes, taking a walk, talking to a friend or any enjoyable experience for you. Some ways to enhance savoring are by sharing the moment with another person, being present and keeping souvenirs or photos of the event.

Exercise & Sleep

We are generally aware of the benefits of getting adequate sleep and exercise. Research suggests that getting 30 minutes of exercise each day can boost our mood. We can develop this habit by slowly exploring how our body and mind feels when we exercise. We can try walking, running, yoga, cycling, dancing or strength training. Sleep deprivation harms us in many ways, it also impacts our mood negatively. Getting seven hours of sleep each day can contribute positively towards our ability to feel happy.

Acts of Kindness

Research suggests that being kind to others boosts happiness, which in turn makes us more motivated to be kind. We can try this ourselves, for the next week set an intention to perform acts of kindness every day. They do not have to be elaborate, small acts of kindness which help or impact someone in a positive way are good. For example, help your neighbor with chores, start investing in a cause you believe in, say a few words of kindness to a stranger, write a thank you note to your barista and donate blood etc. The possibilities are numerous.

Social Connection

According to research, happier people spend more time with others and have stronger social relationships than unhappy people. Even the simple act of talking to a stranger can boost our mood. In order to build social connections, focus first on making new social connections each day. It can be as simple as striking up a conversation with someone on public transport, asking a coworker about their day, or speaking with the barista at the coffee shop. Take at least one hour this week to connect with someone you care about. The trick is to take the time necessary to truly connect with another individual.