The Science of Happiness

What is it to be truly happy? It’s something we all want, but at times it can feel elusive or

like a large abstract concept. We think we know what it is, but then what we think could

change. Science has explored key pieces of the experience, such as which choices, activities, and mindsets lead to fulfillment, common misunderstandings of happiness, and theories that may explain how we become truly happy and how we succeed at reaching peak well being.

What Makes People Happy?

Ultimately, finding a sense of satisfaction and contentment is a never ending process. It involves the delicate balance between momentary pleasure and the achievement or striving towards long term goals; seeing the big picture, rather than getting stuck in the details.

It appears that the key to happiness is taking time to cultivate and make small tweaks to your life on a regular basis. Incorporating habits into your daily life such as keeping a gratitude journal, practicing kindness, nurturing optimism, learning to forgive, investing in relationships, finding flow activities (learn about Flow in the following pages), avoiding overthinking, savouring life's joys, and committing to goals can make happiness more permanent.

Born Happy

We have all met people who are extremely optimistic or never have a bad day. When I meet people like this I sometimes wonder, ‘how are they always in such a good mood?’

The truth is that some people naturally (and genetically) are predisposition to have an optimistic and positive outlook. Our genes may be what actually influences our happiness the most! Behavioural geneticists and psychologists attribute about 50 percent of happiness to genetics also known as our genetic set point, 10 percent to life circumstances, and 40 percent to personal

choices. Also known as the Happiness Pie. Even if people aren’t born with a bright outlook, committing to improving their happiness on a regular basis can make a difference. people who gravitate toward pessimism are able to change their outlook (to an extent) by reframing negative thoughts and preventing self-criticism.

The Happiness Pie

What is the ‘Genetic Set Point’?

Every person is born with a emotional genetic set point, this is the baseline level for our emotions and influences our emotional sensitivity and vulnerability. It also impacts some of our personality traits such as neuroticism, contentiousness, and extraversion, which are associated with happiness and overall well being. After experiencing losses and wins our body naturally returns to their predetermined genetic set point.

An example of this would be of someone who wins the lottery. They will be ecstatic and it could change their life, but if nothing in their life changes they will return to their natural emotional state and that ‘high’ of winning will eventually wear off.

Can You Change Your Genetic Set Point?

Yes and no.

Maybe not the answer you were looking for. You cannot change yourself genetically. However, you can change aspects of your life that can help ‘reset’ your genetic set point such as being compassionate to yourself and practicing altruism as these are the traits that are most connected to long-term increases in life satisfaction.

The Theory of Happiness: Positive Psychology

Positive psychology is currently the leading school of thought with regards to happiness. It is devoted to exploring and researching what makes people and communities flourish. Positive Psychology believes in 5 core factors; positive emotion, engagement, relationships, meaning and accomplishment. In many studies these are considered to be the building blocks of a ‘good’ life.

1) Positive Emotions

Acknowledge and identify when you are experiencing feelings like joy,

gratitude and hope. If you can take a moment to experience them fully as it can help you create a

more optimistic outlook in life.

2) Engagement

Finding activities and hobbies that fully engage your attention that can leave you feeling energized and absorbed in the moment. The goal is to create feelings of flow (described in the next article) and satisfaction

3) Relationships

Make time for the people around you and value them. Strong positive relationships with others create social support, love, a sense of community and belonging which are all crucial for mental health and well being.

4) Meaning

This entails finding a purpose in life. This is not something you can check off a list or you can really look for, it’s more of something that happens naturally. From working with clients it seems that this is something that falls into place once you have achieved other aspects of the ‘5 core

factors’ , and it is often uncovered opposed to being found. It appears through trying new things and following what you are passionate about it can come from hobbies, work, volunteering, family, travel, etc. Ultimately it is something that can provide direction and a sense of significance.

5) Accomplishment

Achieving goals and achieving them, no matter how big or how

small it can create a sense of accomplishment and boost self confidence. One way to do this is to challenge yourself for short periods of time, such as I am going to go for two walks around the block this week, or I am going to eat vegetables with every supper. It can also include much larger goals such as finishing a degree, running a marathon or saving for retirement. Both types of goals are important to create balance in life and to keep you motivated.