How To Celebrate The International Day Of Happiness On March 20th

International Happiness Day is a United Nations project that aims to promote happiness and well-being for all people worldwide. Learning more about this observance may give you ideas on how to help cultivate happiness in yourself and your community. If mental health challenges are holding you back from experiencing joy or fulfillment, you might benefit from working with an in-person or online mental health professional. 

What is the International Day of Happiness?

The United Nations started recognizing the International Day of Happiness over a decade ago. Organizations around the world now support its celebrations and initiatives, including UK-based charity Action for Happiness and many others globally. While the focus of the observance is on supporting policies that can improve human quality of life, celebrations are also encouraged on the individual and community level.

When is the International Day of Happiness celebrated?

The official International Day of Happiness is on March 20th. It’s observed each year around the world. If you’re looking for professional support in cultivating happiness in your own life, help is available.

Who established the International Day of Happiness and why?

In 2012, United Nations member state Bhutan proposed an annual event to promote happiness in countries around the world, and the UN General Assembly passed the resolution in July of that year. The original idea behind the International Day of Happiness was to recognize happiness and well-being as universal goals of humans worldwide and promote policies that can help advance them, such as encouraging economic growth that’s equitable, working on poverty eradication, and stopping climate change.

Why happiness matters globally

The United Nations identified happiness as a shared, ultimate goal for humans everywhere. Happiness is often tied to life satisfaction, which is typically linked to having basic needs met, such as:

• Clean water
• Nutritious food
• A stable climate
• Safe housing
• Quality educational opportunities
• Equitable economic opportunity and safe working conditions
• Accessible healthcare
• Inclusive public spaces
• A sense of community and cultural connection
• Lasting peace

In this way, global happiness may be thought of as an indicator of how well societies, governments, and communities are meeting the needs of the people. It may also reflect the overall well-being of the people, since happiness and health tend to influence each other. That’s why many believe that global happiness levels can be a sign of social progress, since they tend to rely on leaders, communities, and individuals working together for the good of all. 

How governments and organizations can promote happiness

Through policies, governments can control many of the levers that can influence the human ability to be happy. That’s why the International Day of Happiness is policy-focused, calling on governments to “invest in conditions that support happiness by upholding human rights and incorporating well-being and environmental dimensions into policy frameworks.” The goal may be to make human happiness as much a priority as increasing bottom lines, putting human well-being above all.

Established charities and other organizations may play a supporting role in the course of this work. For example, the UN’s partner nonprofit group Action for Happiness helps spread awareness about the observance and plans events globally that support its mission.

How individuals can promote happiness at work, at school, and in daily life

Organizing or attending celebrations for International Happiness Day can be one way to show support for the cause. You can also incorporate the goal of this day into your actions at work, school, and in the community year-round by supporting initiatives that have already begun or by starting new ones. For example, mutual aid projects like community fridges may help improve access to food, which can help meet the basic needs of your neighbors and promote that much more happiness in your own community.

18 meaningful ways to celebrate the International Day of Happiness

More specifically, the following are 18 ways to promote happiness in your community. You can practice most of these on International Happiness Day or year-round.

1. Take the pledge

While you don't have to take a pledge to be joyful, it may help remind you to stay committed to your goal of living a life of contentment. The Action for Happiness pledge states, "I will try to create more happiness and less unhappiness in the world around me."

2. Use hashtags on social media posts for awareness

If you use social media, you can help promote awareness of this day among your friends and followers. You might start sharing posts with general hashtags like the following to spread the word and engage with others about this topic online: 

• #InternationalDayofHappiness
• #HappinessDay
• #ChooseHappiness
• #CreateHappiness
• #MakeItHappy

3. Celebrate the fundamental human goal of happiness by attending an event

Happiness events like World Happiness Fest take place every year on March 20 with a number of public awareness-raising activities. Attending one of these events may boost happiness by allowing you to be around others who are committed to positivity. Happiness and cheer can be contagious, and you can bring your energy from the event home with you.

4. Give and receive hugs

Research suggests that giving and getting hugs can benefit mental health and boost happiness. You might make a point to exchange hugs with friends and family on this day, or more often in general. Or, you may consider setting up a "free hugs” station in your community to spread the love.

5. Support UN goals for social, environmental, and economic growth

In the spirit of the International Day of Happiness, the United Nations General Assembly and the Secretary-General Ban Ki-moon created 17 Sustainable Development Goals for joint social, environmental, and economic growth. You can use these goals as a springboard for your ideas on taking positive action for yourself and others to support gross national happiness, whether you decide to attend a protest, join a mutual aid initiative, or help out in another way. The UN goals include, but are not limited to:

• Poverty eradication
• Zero hunger
• Good health and well-being
• Quality education
• Gender equality
• Clean water and sanitation

Taking action in these ways may promote sustainable development and support overall well-being and happiness in the community.

6. Just play

The National Institute for Play suggests that play can be important for adults as well as children. They report that it may help promote emotional well-being and social bonds at all ages, which can be linked to happiness. A few ideas you can try to incorporate play into your life include:

• Play a sport with friends
• Spend the day at an amusement park
• Toss a beachball at the swimming pool or beach
• Play board games with your family 
• Play video games
• Explore your city
• Play tabletop games like Dungeons & Dragons 

7. Connect with others

Connecting with others is one way to find joy on the International Day of Happiness. Making time for the people you love and reconnecting with those who may have slipped out of your life can be valuable. You can also make new connections by participating in activities that let you meet others with similar interests. 

8. Practice generosity

According to research, giving makes many people feel happier than receiving. For International Happiness Day, consider focusing on what you can give to others rather than what you can gain. For example, you could give possessions, time, acts of service, love, compliments, volunteer work, and other kinds of gestures.  

9. Celebrate with a feast

Food allows humans to survive, but it can also make people joyful—especially when shared. Consider bringing your family and friends together on International Happiness Day for a feast. You can connect with those you care for while enjoying food and happiness together. Also, if loneliness or relationship conflict are making it harder to connect with others, a therapist can offer support.

10. Attend a happiness seminar

Happiness experts study the benefits of happiness, what makes people happy, and how to create more happiness in the world. You can look for an International Happiness Day seminar in March or go to a webinar any day to learn more and help get yourself on the path to contentment. 

11. Celebrate International Day of Happiness with a flash mob

A flash mob is an assembly of people who quickly gather in a designated public space, perform, and disperse once finished. One year, for example, some Londoners came together on Trafalgar Square for an International Day of Happiness flash mob. The entire square was suddenly filled with joyful people dancing. A flash mob is an example of just one way you can promote joy by gathering together with others. 

12. Make happiness art

This year, consider making art that expresses feelings of joy. Since art can be subjective, you can have free rein over the style of art you employ, including what you create and how you create it. To add even more happiness, consider displaying your artwork for others to see or gifting your piece to a loved one. 

13. Find out more about joy, happiness, and other positive emotions

Learning more about current research on happiness can be another worthwhile activity on International Happiness Day. Some resources to consider exploring include:

• UC Berkeley's Greater Good Science Center
• This year’s World Happiness Report
• TED Talks about happiness 

14. Dance for joy

Joy can be expressed through activities like dancing. Consider taking part in a group-oriented dance like square dancing or Zumba. You can also dance for yourself and feel the joyful rhythms of your favorite music at home.

15. Volunteer

Helping your community by volunteering for a cause you care about may make you feel good, potentially increasing happiness. Volunteering may even bring health benefits.

16. Do a random act of kindness

A random act of kindness is a small gesture that’s intended to make another person’s life easier or make them smile. Examples of random acts of kindness include giving someone a genuine compliment or leaving an anonymous note with an uplifting quote or poem.

17. Join a group that’s making a difference

Another way to celebrate this day is by joining a group that’s making a difference in your community, whether they regularly pick up trash or feed neighbors. Signing up can mark your commitment to promoting happiness in your neighborhood.

18. Make a “joy list”

Consider creating a list of things that make you happy or bring you joy, such as cuddling your pet, smelling fresh flowers, or laughing with friends. On days when you need a boost of happiness, reading through your list might help.

Cultivating happiness in everyday life beyond March 20th

While the International Day of Happiness is a specific day dedicated to the pursuit of joy and well-being, you can take steps toward this objective year-round. You could set small, achievable goals related to improving happiness for yourself, your loved ones, and your community and observe your progress along the way. Some examples could include:

• Practicing a few minutes of mindfulness each day, since research suggests it may improve your well-being in various ways
• Committing to having coffee or having a phone call with a loved one at least once a week, since social connection can benefit you both
• Volunteering in your community twice a month, which research suggests may support the mental well-being of all parties involved

How therapy can support happiness and well-being

Mental health can affect happiness in many ways. For example, depression can cause low mood, irritability, and anhedonia, while anxiety can make it hard to appreciate joy in the present moment. Emotional challenges outside of a diagnosable condition—such as low self-esteem, past trauma, or relationship conflict—can also make it more difficult to feel happy. If you’re experiencing concerns like these, working with a therapist may be helpful. 

There are many types of talk therapy that might benefit you, depending on your needs, but one common approach is cognitive behavioral therapy (CBT). This modality involves teaching clients to recognize and then shift distorted thoughts, which may help reduce symptoms of several types of conditions and potentially increase happiness in turn.

When to consider online therapy

While therapy may support your pursuit of happiness, it’s not always easy or convenient to attend weekly in-person sessions. For example, you might not have many therapists near you, or a busy schedule could make it harder to commute back and forth to appointments. In cases like these, or if you simply prefer to attend therapy virtually, you might consider exploring an online therapy platform like BetterHelp.

BetterHelp can match you with a licensed therapist according to the needs and preferences you share in your onboarding questionnaire. Once you’ve been matched, you can meet with your provider online via phone call, video call, or live chat, all from the comfort of home. If you don’t feel that they're the right fit, you can request to switch therapists at any time, for no additional cost.

What the research says about online therapy

Researchers have been studying the impacts of online therapy since it came about, and most findings indicate that it can often be effective. For example, a 2025 study suggests that online CBT for depression can be as effective as in-person CBT in many cases.