Where happiness lies?

Happiness is a hot topic and a goal everyone has at some point. Happy people tend to be healthier, live longer, get sick less often, are more likely to have lasting relationships, and have more friends. Who wouldn’t want those things?!

Researchers have long worked to determine ways to cultivate the happiness that people often enter therapy or other helpful paths trying to gain. Life is often filled with stressors, annoyances, and disappointments that can take away from the ability to really enjoy what is happening in our lives that is good. Work, school, and home obligations may get in the way and make happiness seem elusive.

Happiness is something we can cultivate, though. Here are two research-backed ways to cultivate happiness:

Create meaning and purpose in your life. The meaning may be a more reflective source of happiness, requiring you to go inside to determine what matters to you. In a 2013 study of a specific meaning-based practice, participants' positive emotions and life satisfaction increased. To try this practice, spend one week taking photos of things you feel make life meaningful or purposeful for you. People, places, objects, pets, places in nature – anything that brings a sense of purpose or meaning. Try to take at least 9 photos. At the end of your week of pictures, print them or put them on your computer. Then take time to reflect on each one, asking, “What does this picture represent, and why is it meaningful?” Write your responses down.

When we feel like happiness is missing, we try to find ways to “fix it.” Maybe we view our job as not good enough, our home in need of remodeling, or we need a new romantic partner that is less annoying. This angle focuses our minds on the things that aren’t going so well, and it takes our minds in the opposite direction we were hoping for. Try the Good Things exercise by taking time each night before bed to write down 3 things that went well for you during the day, adding detail about each one, and including how you felt after each one. Maybe you made someone laugh with a great joke, or when you went to wash your car, there was no line at the auto wash. In a 2005 study, people who utilized this exercise felt happier afterward and less depressed. Their happiness was still at higher levels even 6 months after!

Cultivating a mindfulness practice, building a gratitude habit, and using the techniques above can empower you on the path to happiness. If you’re struggling with depression, talk with your doctor or reach out to a licensed mental health professional.