The Science of Happiness: 7 Evidence-Backed Ways to Cultivate Joy Every Day

There are many ways to approach happiness, happiness can’t be defined universally; it is subjective in nature. The science of happiness indicates that happiness is a mix of genetics (50%), life circumstances (10%), and intentional activities (40%). Most probably, happiness depends on reward and motivation. Releases of dopamine and serotonin hormones result in happiness. Basically, dopamine and serotonin are chemicals that act as hormones.

Releases of dopamine result in temporary pleasure, while serotonin is similar to dopamine but produces long-lasting happiness. Serotonin can work as a mood regulator, helping to stabilize the mood for a certain period. Low levels of serotonin affect mood, sleep, the digestive system, body temperature, and memory. Dopamine, the pleasure hormone, makes us feel good and often occurs because of rewards.

Happiness is a basic human emotion, which has different types, including hedonic and eudaimonic happiness:

Hedonic happiness is pleasure-based happiness, mainly focused on attaining pleasure and avoiding pain. This type of happiness can be achieved by experiencing sensory pleasures and enjoyable activities. Hedonic happiness can come from various sources, including:

• Physical pleasure, which can be attained by relaxing in a spa day, enjoying delicious food, or taking a warm bath, creating feelings of pleasure and satisfaction.
  
  
• Exciting experiences like engaging in adventure activities, travel, and trying out new hobbies, providing thrill and a sense of excitement.

The idea of hedonic happiness originated from Aristotle, which can lead us to momentary joy or happiness. This type of happiness fades quickly but can be enhanced by engaging in new activities, connecting with nature, and practicing mindfulness. This pursuit can also enhance self-esteem and assertiveness.

Eudaimonic happiness refers to living a life of worth and meaning. This type of happiness is less about momentary pleasure and more about long-lasting happiness. The eudaimonic pursuit involves personal growth, purpose, and meaning, which cultivate setting personal goals and aligning with personal values.

Social happiness focuses on building relationships with other human beings. Humans are social creatures; their relationships with family, friends, and community contribute to overall well-being. This includes the quality of relationships, community engagement, and participation in groups or clubs.

Transcendent happiness is described as a connection with nature or spirituality that goes beyond the self. It fosters a deeper connection with the universe and a sense of eternity. Cultivating transcendent happiness involves practicing mindfulness, meditation, and exploring spiritual practices.

There are 7 habits that enhance happiness in life:

1. Gratitude
2. Practicing meditation
3. Physical activities
4. Doing what you love
5. Quality of sleep
6. Building good social connections
7. Goal setting

Gratitude allows individuals to accept and be thankful for what they have received and for things happening around them. Daily practicing gratitude can lead to significant changes, as research shows that gratitude practices produce dopamine and serotonin.

Meditation and mindfulness give us pleasant feelings and help us live in the present moment. Focusing on the present can protect us from negative thoughts such as resentment.

Physical activities help produce good levels of serotonin and dopamine, which are released after workouts and especially boost happiness.

People feel happiness when doing things they are passionate about or love, which helps produce gradual increases in dopamine and builds resilience over time. This resilience aids in adapting to situations, understanding stressors, and bouncing back from challenges. It also helps in overcoming trauma.

Quality sleep supports good cognition, memory, mood regulation, and overall well-being, making a person feel good.

Making good social connections increases emotional support and improves communication, promoting both physical and mental health.

There are some popular myths, such as the belief that getting married will automatically bring happiness. However, research shows that bursts of happiness or sadness tied to specific events are fairly short-lived. The happiness humans chase such as a luxurious life and material possessions, are myths. People often use these as cues for happiness to escape from real emotions, such as stress or dissatisfaction (e.g., eating junk food when stressed).

Some individuals confuse happiness and pleasure, but they are different. Pleasure can be attained through external things and is short-term, whereas happiness is internal and long-lasting, found within oneself.