For the longest time, scientific literature on happiness has centered around a narrow Western viewpoint. Happiness is hard to study because it’s elusive, subjective, and constantly changing.
But it is possible to get a clearer picture of happiness by looking at its different levels. We’re all familiar with level 1: pleasure gratification.
1. Be grateful for what you have
Often, people take the things they have for granted. They don’t realize that they could be in a much worse position.
Gratitude is the most powerful emotion for cultivating happiness. It makes you appreciate the good things in life and helps to overcome adversity. It also calms the nervous system and improves physical health.
To develop a gratitude mindset, try focusing on one of the senses to start with. For example, if you are feeling thankful for sight then look around and notice all of the colors, shapes and movement that surrounds you.
Focus on depth over breadth; elaborating on a specific person or thing that you are grateful for carries more impact than just tallying up all the things in your life. It is also helpful to think about subtraction, rather than addition; what are the things you are glad that you escaped, avoided, or prevented?
2. Create a vision for your future
A clear vision for the long-term can give you a reason to keep going, even if you sometimes feel like you are taking steps backwards. It can also be a powerful tool to help you make decisions that are working toward your happiness.
Happiness is one of the most difficult emotions to define because it can be subjective. It can be different for everyone, and it can change over time.
Some people think of happiness as a feeling of life satisfaction, well-being, subjective joy, flourishing or eudaimonia. However, those who focus solely on hedonia risk reaching a point where their lives become shallow and meaningless. This is why it’s important to find the balance of all levels.
3. Take care of yourself
Like the advice we hear on airplanes about putting your own oxygen mask on before assisting others, self-care is essential to being able to support the people in your life who need you. If you don’t care for yourself, it is difficult to be a healthy and happy person for anyone else.
Taking time to do things that bring you joy, relaxation and satisfaction (such as meditation or walking barefoot on the ground) can help. Creating a positive outlook by writing down what you are grateful for and challenging negative thoughts also supports mental wellness.
Physical health is important too – eating well, staying hydrated and getting enough sleep. And remember, the good feelings you get from exercising don’t just boost your mood, they help to calm your immune system.
4. Be a good friend
Good friends can help relieve stress, bring joy, and prevent isolation. They can even improve your health by reducing your risk for depression, heart disease and a sedentary lifestyle.
Quality #17: A good friend is genuinely happy for your successes and happy with you when times are tough. You don’t need people in your life that only come around when things are going well for you (that’s not a true friend).
If you struggle to find good friends, consider taking up a new hobby with other people like hiking, biking or joining a book club. You may be surprised at how many compatible friends you can make this way! This will also teach you patience, listening skills and peaceful problem-solving. Then, you can apply these qualities to your friendships and create mutually beneficial connections for life!
5. Seek adventure
The quickest way to fill up your happiness tank is to seek adventure. It doesn’t have to be a grand expedition; even small forays into the unknown can have a big impact on your life. Just take a different route to work, chat with a stranger in the grocery store, or check out that art gallery on your lunch break. Whatever your interests, there’s always something new to discover, and the fun you experience from seeking adventure will keep you happy long after your return from Haven. This is one of my favorite adventure quotes because it highlights the incredible powers we have as humans, including imagination, intuition, and willpower.