Just like a car with an empty fuel tank, our happiness can start to run sluggishly and even cause problems. That’s why it’s important to keep your life’s happiness tank topped up!
This can be done by practicing the following research-backed habits:
1. Optimism
Optimism is the belief that good things will happen and the conviction that life generally is a good thing. People who are naturally optimistic tend to view negative events as temporary setbacks rather than permanent defeats. They also believe that they can proactively seek out solutions to problems and that they are capable of coping with whatever challenges come their way.
Those with an optimistic outlook have been shown to have better emotional well-being, more effective coping strategies and even healthier physical health outcomes. Optimism is even associated with better relationships. People with an optimistic attitude are generally better liked by others and appear to be more willing to engage in problem-solving activities that keep their relationships strong.
Some researchers have developed a curriculum that they use with school children to teach them optimism, believing that young people’s personalities are more malleable and that teaching them an optimistic explanatory style may serve as a psychological “immunization” against depressive symptoms later in life.
2. Joy
Joy is a positive emotion that gives us hope and optimism. It allows you to find meaning in your life and helps you reframe situations that may be stressors or worries into something that you can control.
Joy can be derived from a variety of sources, such as relationships with family and friends, personal empowerment, spiritual connections, spending time outdoors or continual learning. Whether you have one source or many, incorporating joy into your daily routine can replenish physical and emotional energy and increase resilience to stress.
For example, when a poverty situation arises, such as having to wait for an appointment or having limited access to food, despair may give way to joy by realizing that the situation will not last forever. Keeping a gratitude journal or listing things you are thankful for, also can help cultivate joy.
3. Gratitude
Research consistently shows that gratitude improves mood and boosts mental health. It can also lead to deeper sleep, generosity, and stronger relationships, while lowering stress levels.
A key to cultivating gratitude is noticing pleasures that may seem small, like the smell of good food or playtime with a pet. It can also involve retraining your thoughts when things go wrong. Instead of focusing on the frustration of a flat tire, consider how fortunate you are to have a job that can cover the cost of repairs.
Gratitude can help you break the cycle of hedonic adaptation. But it takes work to overcome roadblocks to gratitude, such as envy or cynicism. One way to do this is to write letters of appreciation for friends and family members, or by using more structured practices, such as mindfulness and guided meditation.
4. Contentment
People who feel content are able to accept their life exactly as it is, even when they don’t have all the things that they wish for. This is what makes them able to enjoy their present lives and trust that the turns that their life takes are for the best.
Research on happiness also suggests that it’s not just joy and pride that are important, but calmer emotions like contentment. Bai and her team asked participants to write about a time when they felt each emotion, and found that those who felt content were more self-accepting and satisfied with their lives than those who felt joyful or proud.
To cultivate contentment, you can practice simple living and examining why you want more in your life. It can help you distinguish between wants and needs, reducing the amount of stuff that your life consumes.
5. Love
Love is more than just a feeling; it’s a powerful force that can boost your well-being. In fact, research shows that love helps your body thrive by lowering chronic stress levels and heart disease. It also causes your brain to produce oxytocin, which is a feel-good chemical that reduces feelings of anxiety.
Studies show that people in supportive romantic relationships live longer and experience less depression and anxiety than those who are single or in unhealthy relationships. The positive emotions associated with love can even help you heal faster and improve your immune system.
Powerful love can be felt toward friends, family, partners, and even yourself. It can help you achieve happiness and be the foundation for healthy, thriving relationships. Affection and emotional attachment are important elements of love, but so is commitment and passion.