Positive Psychology and Happiness: Exploring the Science For Better Mood

3 science-backed ways for a better mood

“Happiness is not something ready-made. It comes from your actions.” — Dalai Lama

The journey to happiness has long been one of mankind’s prime pursuits. It even made it into the American Constitution. But achieving lasting happiness is no small feat.

But what exactly is happiness? And is it merely a fleeting emotion or something deeper, more sustained?

Positive psychology, a recent field, delves deep into understanding the nuances of happiness, what drives it, and how we can cultivate it.

It also provides tools and strategies to enhance it in our day-to-day lives by blending science with actionable steps. I wanted to write a comprehensive guide to how we can make happiness a personal reality.

The Science Behind Happiness

Neurological Roots

Our brain serves as the command center for our emotions.

To be more precise, there are four predominant chemicals — dopamine, oxytocin, serotonin, and endorphins, each with its distinct influence on our mood.

• Dopamine: Often labeled the ‘reward neurotransmitter’, dopamine is linked to the brain’s pleasure and reward system. It’s the rush we get after accomplishing a task or enjoying our favourite song.

To encourage its release, engage in goal-oriented activities, whether it’s completing a project or setting and achieving small daily goals.

• Oxytocin: Or ‘love hormone’, oxytocin strengthens social bonds and connections. It’s the warmth of a hug or the joy of meeting a dear friend.

Foster oxytocin by nurturing relationships, engaging in physical touch (pets count!), or even through acts of kindness and generosity.

• Serotonin: This mood stabilizer can keep depression at bay and uplift our spirits.

Exposure to sunlight, engaging in physical exercise, and consuming foods rich in tryptophan (like turkey or nuts) can boost serotonin levels.

• Endorphins: Best known as the body’s natural painkillers, they’re the exhilaration of a good laugh or the “runner’s high” post a challenging workout.

To release endorphins, indulge in regular exercise, laughter (check out laughter yoga) and (yay!) eating dark chocolate.

Genetics and Environment

The age-old nature vs. nurture debate extends to happiness too.

Research has shown that our genes do have a say in our happiness quotient. Genetic makeup, as per some studies, accounts for about 50% of our predisposition towards happiness.

But that’s only half the story.

The remaining 50% is an interplay between our external circumstances, like our socio-economic status, relationships, and health, and our internal state of mind, which includes our perceptions, beliefs, and attitudes.

In essence, while we inherit a baseline of happiness, it’s our environment and how we navigate it that holds the power to elevate or diminish that baseline.

Gratitude Practices: The Golden Key

The act of expressing gratitude has deep roots in human history, but only in recent decades has science begun to unveil its profound effects on our psychological well-being.

Gratitude Journaling

Psychologists like Dr. Robert Emmons have studied the power of gratitude extensively. His research and those of his peers highlight that maintaining a gratitude journal can significantly elevate one’s mood, reduce feelings of isolation, and enhance sleep quality.

It’s not just about the act of writing, but the shift in perspective it provides.

By committing to writing down things we’re grateful for, we train our brains to seek out and focus on positive stimuli instead of the negatives.

The simple act of reflecting upon three things you’re thankful for before bedtime can, over time, rewire our neural pathways, making optimism and appreciation our default modes.

Gratitude Reminders

We often get ensnared in routine and overlook the smaller joys. Here’s where gratitude reminders come into play.

By setting random reminders on devices you frequently use, you intermittently jolt from auto-pilot mode. When that ping goes off, take a moment to pause and cherish something (or someone) in your life.

This not only acts as a mental “reboot” in a busy day but also fosters the habit of seeking happiness in everyday moments.

Over time, these tiny acknowledgements accumulate, building a gratitude-based mindset.

Cultivating Positivity Through Meditation and Mindfulness

Meditation

Meditation is no longer just an ancient practice reserved for monks in far-off monasteries; it’s a scientifically-backed method known to have profound effects on our well-being.

Numerous neuroscientific studies have delved deep into the meditative brain, revealing some astonishing findings.

Dr. Sara Lazar from Harvard University discovered that consistent meditation can lead to increased cortical thickness in the hippocampus, a region associated with learning and memory, and a decrease in brain cell volume in the amygdala, the area responsible for fear, anxiety, and stress.

This physiological transformation translates into enhanced emotional regulation, cognitive function, and, of course, heightened happiness.

A simple practice, like concentrating on the rhythm of one’s breath or indulging in gratitude meditation, can be the gateway to this transformative journey.

Mindfulness

Mindfulness, a close relative of meditation, is the art of anchoring oneself in the present moment.

Instead of getting ensnared in the anxieties of the future or the regrets of the past, mindfulness teaches us to embrace the ‘now’.

Jon Kabat-Zinn, a renowned mindfulness expert, emphasizes its role in alleviating stress and enhancing overall contentment.

There are plenty of digital tools nowadays making meditation easily accessible to everyone. Headspace and Calm or my personal favourite, Waking Up.

Through guided sessions, these apps introduce you to the essence of mindfulness, helping to cultivate a continual awareness of your thoughts, emotions, and surroundings.

Over time, this heightened awareness can lead to more intentional actions, greater emotional resilience, and an enriched appreciation for life’s simple joys.

Bonus Tips

1. Affirmations

• Use Positive Affirmations: Positive statements you tell yourself to challenge and control self-sabotaging thoughts such as “I am in charge of how I feel today.”
• Visual Reminders: Sticky notes with positive affirmations on your laptop or bathroom mirror can also serve as daily nudges towards positivity.

2. Harnessing the Power of Positive Relationships

• Surround Yourself with Positivity: They say you’re the average of the five people you spend the most time with. Surround yourself with people with a positive outlook when possible.
• Positive Activities Together: Whether it’s a weekly book club, a yoga class, or just a coffee catch-up, doing positive activities with friends amplifies happiness.

3. Setting Boundaries: Say No to Negativity

• Digital Detox: Limit exposure to negative news and social media. Try a digital detox one day a week and feel the difference in your mental state.
• Assertiveness: It’s okay to say no. Guard your mental space and don’t let unnecessary negativity or obligations seep in.

Eleanor Roosevelt once said,

“Happiness is not a goal…it’s a by-product of a life well lived.”

And there isn’t one right way to live. The quest for happiness is an ongoing practice, not something you do once. Embrace positive psychology, practice gratitude, and cultivate a positive outlook.

But don’t become that annoying toxic positivity person either. Find healthy ways to cope with the uncertainty of life without bypassing reality.

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