Table of ContentsView AllTable of ContentsKeep TryingFind Positive SupportFocus on Positive MemoriesFocus on What MattersMore Quick TipsFrequently Asked Questions
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Table of Contents
Keep Trying
Find Positive Support
Focus on Positive Memories
Focus on What Matters
More Quick Tips
Frequently Asked Questions
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Finding happiness is something that many people strive for, yet it can sometimes seem difficult or impossible to achieve. While happiness might feel elusive or out of your reach at times, that doesn’t make it an impossible journey or goal to achieve. Knowing where to find happiness and which strategies to use can make it an achievable goal.
Or, it might be even simpler than that.Happinessmight have been with you all along—you just may not have taken the time to realize it was much less complicated than you once believed.
You probably know it’s not about driving the newest car or having the latest gadget. But, what is it that really drives happiness? Let’s consider four studies from around the world to answer that question.
Verywell / JR Bee
Glimmer: How to Trigger Feelings of Joy and Safety
Finding Happiness Requires Continual Effort
One study reporting on data from the British Household Panel Survey revealed an interesting set of findings on the roots of happiness.
What is it that makes us happy: getting what we want or having what we want? Paradoxically, it seems that it’s not the state of “being married” that makes us the happiest, but rather dynamic events such as “starting a new relationship.”
The same concept applies to how to find happiness in your job. “Getting a new job” had a greater effect on happiness than employment status. “Becoming pregnant” had a greater effect on happiness than “being a parent.” Similarly, events such as “starting a new course,” “passing an exam,” or “buying a new house” were all also high on the happiness scale.
In contrast, events with a low relation to happiness included the end of a relationship, losing a job, and losing a parent. What does all this mean, and what is making people in Britain happy? Let’s take a moment to figure this out.
Positivedynamic events seem to be key rather than static situations. While this may all sound a little superficial, it makes sense to some degree if you consider happiness to be a “momentary” state.
What can we glean from this study? If you want to pursuehappiness in your lifeor stay positive, realize that there is always the possibility that some happy event is waiting around the corner for you.
And if you don’t feel like waiting, go out andmake something happy happen. As the quote from Abraham Lincoln goes, “The best way to predict your future is to create it.”
How to Be Happy Again
Finding Happiness Involves Positive Support
Another study reported on data from the Framingham Heart Study conducted in Framingham, Massachusetts, which followed 4,739 people from 1983 to 2003. The Framingham study had the participants answer one interesting question: Does our happiness depend on thehappinesslevels of the people around us?
Startlingly, the results of the study showed that to be precisely the case.
What’s more, the analysis revealed that this effect was the result of happinessspreading, not just an artifact of happy people tending to hang out with one another.
The same was true for spouses (up to 16% improvement), siblings living within a mile (up to 28%), and next-door neighbors (up to 70%). Interestingly, the happiness of coworkers was shown to have no effect on the happiness of those around them.
What does all this mean? Surround yourself with happy people as much as possible, because it’s very likely that their happiness will spread to you.
Arrival Fallacy: Will Reaching a Goal Make You Happy?
Focus on Positive Memories When Finding Happiness
In an Australian study of over 300 young adults, it was shown that those who recalled memories about problem-solving (a time when you successfully managed a challenge) or about identity (something that shaped you to become the person you are today) showed decreased negative emotions and increased positive emotions, respectively.
These findings suggest that simply thinking back to a time in your life when you were overcoming a challenge or to a time when you went through a significant life experience that changed you for the better could be effective in boosting your mood, and therefore, your happiness.
Finding Happiness in What Really Matters
People who placed the most weight on external achievements (money, education, work, leisure) were the least likely to be happy.
These findings suggest that the path to happiness in South Korea is not about all that glitters with gold—rather, going after goals related to collectivism or self-transcendence may be most important to boosting and preserving happiness. These results are consistent with those found in the field of positive psychology.
Quick Tips for Finding Happiness
If you’re wondering how to find happiness alone, right now, know that it may be easier than you think. Here are some quick ways to get you feeling happier:
Press Play for Advice On Practicing GratitudeThis episode ofThe Verywell Mind Podcastshares strategies for practicing gratitude. Click below to listen now.
Press Play for Advice On Practicing Gratitude
This episode ofThe Verywell Mind Podcastshares strategies for practicing gratitude. Click below to listen now.
A Word From Verywell
It’s clear that what makes you happy may depend on where you live in the world (although these are limited studies that looked at different concepts). The British valued positive change, Americans grew happy when those around them were happy, Australians became happy when remembering positive memories, and South Koreans were happiest when engaged in collectivistic and spiritual pursuits.
The common thread, however, is that happiness is ever-changing and your happiness meter can always be boosted. If you truly want to pursue happiness, surround yourself with positivity and see beyond your present circumstances to the bigger picture, both in terms of people and your place in the greater universe.
Frequently Asked QuestionsPositive psychologist Martin Seligman suggests that there are five key elements that are critical for finding happiness:Positive emotions: Joyful feelings including cheer and contentmentEngagement: Psychological connections including feeling absorbed, interested, and engaged in lifeRelationships: Being socially integrated, supported, and cared forMeaning: Feeling a sense of purpose and meaning in lifeAccomplishment: Making progress toward goals and gaining a sense of achievementIf you are struggling to find happiness, it is important to improve your sense ofsubjective well-being. Shifting yourmindset, avoiding rumination, and engaging in healthy habits can play a part in improving your mood. Talking to a mental health professional can also help, particularly if you are experiencing symptoms of depression including low mood and a loss of pleasure in things you used to enjoy.
Positive psychologist Martin Seligman suggests that there are five key elements that are critical for finding happiness:Positive emotions: Joyful feelings including cheer and contentmentEngagement: Psychological connections including feeling absorbed, interested, and engaged in lifeRelationships: Being socially integrated, supported, and cared forMeaning: Feeling a sense of purpose and meaning in lifeAccomplishment: Making progress toward goals and gaining a sense of achievement
Positive psychologist Martin Seligman suggests that there are five key elements that are critical for finding happiness:
If you are struggling to find happiness, it is important to improve your sense ofsubjective well-being. Shifting yourmindset, avoiding rumination, and engaging in healthy habits can play a part in improving your mood. Talking to a mental health professional can also help, particularly if you are experiencing symptoms of depression including low mood and a loss of pleasure in things you used to enjoy.
The Psychology of Positive Thinking
10 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ballas D, Dorling D.Measuring the impact of major life events upon happiness.International Journal of Epidemiology. 2007;36(6):1244-1252. doi:10.1093/ije/dym182Fowler JH, Christakis NA.Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study.BMJ. 2008 Dec 4;337:a2338. doi:10.1136/bmj.a2338Hallford DJ, Mellor D.Brief reminiscence activities improve state well-being and self-concept in young adults: a randomised controlled experiment.Memory. 2016;24(10):1311-1320. doi:10.1080/09658211.2015.1103875Lee M-A, Kawachi I.The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea.PLoS ONE. 2019;14(1):e0209821. doi:10.1371/journal.pone.0209821Zhang Z, Chen W.A systematic review of the relationship between physical activity and happiness.J Happiness Stud.2018;20(4):1305-1322. doi:10.1007/s10902-018-9976-0Komase Y, Watanabe K, Hori D, et al.Effects of gratitude intervention on mental health and well-being among workers: A systematic review.J Occup Health. 2021;63(1):e12290. doi:10.1002/1348-9585.12290Coles NA, Larsen JT, Lench HC.A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable.Psychological Bulletin.2019;145(6):610-651. doi:10.1037/bul0000194Yazdani M, Esmaeilzadeh M, Pahlavanzadeh S, Khaledi F.The effect of laughter Yoga on general health among nursing students.Iran J Nurs Midwifery Res. 2014;19(1):36-40.Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874Kern ML, Waters LE, Adler A, White MA.A multidimensional approach to measuring well-being in students: Application of the PERMA framework.J Posit Psychol. 2015;10(3):262-271. doi:10.1080/17439760.2014.936962Additional ReadingGoldsmith, B.10 Simple Ways to Find Happiness.Lawrence EM, Rogers RG, Wadsworth T.Happiness and Longevity in the United States. Soc Sci Med. 2015 Nov;145:115–9.
10 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ballas D, Dorling D.Measuring the impact of major life events upon happiness.International Journal of Epidemiology. 2007;36(6):1244-1252. doi:10.1093/ije/dym182Fowler JH, Christakis NA.Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study.BMJ. 2008 Dec 4;337:a2338. doi:10.1136/bmj.a2338Hallford DJ, Mellor D.Brief reminiscence activities improve state well-being and self-concept in young adults: a randomised controlled experiment.Memory. 2016;24(10):1311-1320. doi:10.1080/09658211.2015.1103875Lee M-A, Kawachi I.The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea.PLoS ONE. 2019;14(1):e0209821. doi:10.1371/journal.pone.0209821Zhang Z, Chen W.A systematic review of the relationship between physical activity and happiness.J Happiness Stud.2018;20(4):1305-1322. doi:10.1007/s10902-018-9976-0Komase Y, Watanabe K, Hori D, et al.Effects of gratitude intervention on mental health and well-being among workers: A systematic review.J Occup Health. 2021;63(1):e12290. doi:10.1002/1348-9585.12290Coles NA, Larsen JT, Lench HC.A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable.Psychological Bulletin.2019;145(6):610-651. doi:10.1037/bul0000194Yazdani M, Esmaeilzadeh M, Pahlavanzadeh S, Khaledi F.The effect of laughter Yoga on general health among nursing students.Iran J Nurs Midwifery Res. 2014;19(1):36-40.Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874Kern ML, Waters LE, Adler A, White MA.A multidimensional approach to measuring well-being in students: Application of the PERMA framework.J Posit Psychol. 2015;10(3):262-271. doi:10.1080/17439760.2014.936962Additional ReadingGoldsmith, B.10 Simple Ways to Find Happiness.Lawrence EM, Rogers RG, Wadsworth T.Happiness and Longevity in the United States. Soc Sci Med. 2015 Nov;145:115–9.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ballas D, Dorling D.Measuring the impact of major life events upon happiness.International Journal of Epidemiology. 2007;36(6):1244-1252. doi:10.1093/ije/dym182Fowler JH, Christakis NA.Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study.BMJ. 2008 Dec 4;337:a2338. doi:10.1136/bmj.a2338Hallford DJ, Mellor D.Brief reminiscence activities improve state well-being and self-concept in young adults: a randomised controlled experiment.Memory. 2016;24(10):1311-1320. doi:10.1080/09658211.2015.1103875Lee M-A, Kawachi I.The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea.PLoS ONE. 2019;14(1):e0209821. doi:10.1371/journal.pone.0209821Zhang Z, Chen W.A systematic review of the relationship between physical activity and happiness.J Happiness Stud.2018;20(4):1305-1322. doi:10.1007/s10902-018-9976-0Komase Y, Watanabe K, Hori D, et al.Effects of gratitude intervention on mental health and well-being among workers: A systematic review.J Occup Health. 2021;63(1):e12290. doi:10.1002/1348-9585.12290Coles NA, Larsen JT, Lench HC.A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable.Psychological Bulletin.2019;145(6):610-651. doi:10.1037/bul0000194Yazdani M, Esmaeilzadeh M, Pahlavanzadeh S, Khaledi F.The effect of laughter Yoga on general health among nursing students.Iran J Nurs Midwifery Res. 2014;19(1):36-40.Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874Kern ML, Waters LE, Adler A, White MA.A multidimensional approach to measuring well-being in students: Application of the PERMA framework.J Posit Psychol. 2015;10(3):262-271. doi:10.1080/17439760.2014.936962
Ballas D, Dorling D.Measuring the impact of major life events upon happiness.International Journal of Epidemiology. 2007;36(6):1244-1252. doi:10.1093/ije/dym182
Fowler JH, Christakis NA.Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study.BMJ. 2008 Dec 4;337:a2338. doi:10.1136/bmj.a2338
Hallford DJ, Mellor D.Brief reminiscence activities improve state well-being and self-concept in young adults: a randomised controlled experiment.Memory. 2016;24(10):1311-1320. doi:10.1080/09658211.2015.1103875
Lee M-A, Kawachi I.The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea.PLoS ONE. 2019;14(1):e0209821. doi:10.1371/journal.pone.0209821
Zhang Z, Chen W.A systematic review of the relationship between physical activity and happiness.J Happiness Stud.2018;20(4):1305-1322. doi:10.1007/s10902-018-9976-0
Komase Y, Watanabe K, Hori D, et al.Effects of gratitude intervention on mental health and well-being among workers: A systematic review.J Occup Health. 2021;63(1):e12290. doi:10.1002/1348-9585.12290
Coles NA, Larsen JT, Lench HC.A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable.Psychological Bulletin.2019;145(6):610-651. doi:10.1037/bul0000194
Yazdani M, Esmaeilzadeh M, Pahlavanzadeh S, Khaledi F.The effect of laughter Yoga on general health among nursing students.Iran J Nurs Midwifery Res. 2014;19(1):36-40.
Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874
Kern ML, Waters LE, Adler A, White MA.A multidimensional approach to measuring well-being in students: Application of the PERMA framework.J Posit Psychol. 2015;10(3):262-271. doi:10.1080/17439760.2014.936962
Goldsmith, B.10 Simple Ways to Find Happiness.Lawrence EM, Rogers RG, Wadsworth T.Happiness and Longevity in the United States. Soc Sci Med. 2015 Nov;145:115–9.
Goldsmith, B.10 Simple Ways to Find Happiness.
Lawrence EM, Rogers RG, Wadsworth T.Happiness and Longevity in the United States. Soc Sci Med. 2015 Nov;145:115–9.
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