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Could you be stuck in the happiness trap? Trying to pursue joy at all times? If so, it's time to stop. From practising gratitude to reaffirming your values, these five science-backed tips from Ed Gould will help you to become satisfied with how your life already is. Accepting that you feel happy enough, as opposed to constantly pursuing an idea of what happiness might be, is the route many now choose to discover greater well-being. Indeed, this is the key idea behind escaping the so-called 'happiness trap'. Remember that old REM hit, Shiny Happy People? In it, the lyrics encouraged you to put “it in your heart” where “tomorrow” and “gold and silver shine”. OK, let's not set too much store by a pop song, but it illustrates something important about modern culture: happiness seems to be shiny, attractive and – like gold and silver – material. Now, a jangly pop anthem may not be the best route to understanding what happiness is, but it does suggest the way many people still think about it. However, the pursuit of happiness can often lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap. Let's have a look at what it is exactly, how you can identify the extent to which you might have fallen into it and – perhaps most importantly of all – the five main ways you can escape the happiness trap. The misguided pursuit of happiness According to Greek philosopher Aristotle, happiness involves activity and exhibiting virtue, but the word he chose to describe it was 'eudaimonia'. Often translated as 'happiness', this term is probably better described as 'human flourishing'. We seem quite removed from that sentiment when you consider how contemporary mass culture depicts happiness. Think of all the happy messages the mainstream media bombards us with to begin with. Indeed, ask yourself how many times a day that you might hear that you can be happy – will be happy, even – if only you choose these clothes, that form of transportation or those beauty products. Don't shop 'til your drop: escape the consumerism happiness trap There again, the pursuit of happiness might be marketed as being concurrent with the pursuit of other goals. For example, you may have heard you'll be happy if you pursue your youth – with an anti-wrinkle cream, of course. Or that you'll be happy if you pursue greater wealth by choosing one investment product over another. However, eudaimonia has little to do with any of that. Over the ages, spiritual leaders such as the Dalai Lama have taught us to abandon the relationship between happiness and material wealth. Bear in mind that it's not so much that increased material wealth won't bring you some sort of happiness or temporary life improvement, rather than the detriment it can cause to your perception of happiness. “Escape the happiness trap by setting aside time to recall moments of gratitude. Keep an eye on what really contributes to your happiness.” And although the current generation of Westerners are, by and large, richer than ever before, the variation of how people perceive their level of happiness is still high, to say the least. The happiness trap: what is it exactly? Feeling unhappy or sad is perfectly natural and we all go through ups and downs with our mental health from time to time. However, a general malaise in your sense of happiness may reveal that you are, indeed, stuck in the happiness trap. Furthermore, if you think your personal happiness ties in with the images you might see on TV or in lifestyle magazines, then that's another sure sign. Equally, if you're constantly comparing the level of happiness you feel with that which you perceive in your friends, family, neighbours and colleagues – known as 'keeping up with the Joneses' – then this may also indicate your entrapment of a false perception of happiness. Escaping the happiness trap: 5 strategies Identifying and accepting the state of being happy enough is the key to escaping the happiness trap. If you feel happy enough, then you won't feel the need to carry on pursuing the false idols of materialism. However, deciding to feel happy enough may be easier said than done given our materialistic culture. Indeed, a 2003 psychological study by Schooler, Airey and Loewenstein suggested that pursuing happiness as a goal was doomed to failure anyway. RELATED: Money can't buy happiness (except when you spend it like this) Thankfully, Professor Sonja Lyubomirsky and others offer some useful cognitive and behavioural tips that offer you the best chance of avoiding that empty sensation of not feeling happy enough. So, here are five key techniques you can employ to help you escape the happiness trap. 1. Positive mentality strategies Writing can have a beneficial effect on the way we think about a range of circumstances, including the way we feel about happiness. However, it's not the only positive mental strategy that you can use in a self-regulatory manner. Positive thinking about oneself can come in other reflective forms. Take a look back through old photos of heart-warming and cheerful life events. Or you might prefer to talk about your happiest and unhappiest moments in life with a loved one. RELATED: Future self journaling Another possibility is to have a discussion about your life goals for the future with your partner or a trusted friend. By focusing positivity in this way, you naturally engage less with shorter term aspirations and material objectives. Escape the happiness trap with family time shutterstock/Monkey Business Images 2. Set aside time for gratitude With so much that contributes to modern life pointing you towards the happiness trap, it's a good (and simple) idea to set aside time to recall moments of gratitude. By doing this regularly, you're much better positioned to see past the short-term nature of such messages and to keep an eye on what really contributes to your happiness. For instance, keep a gratitude journal where you count your blessings, such as the love of people close to you or your general health. In addition, writing letters of gratitude can help to reorientate your perspective on what really counts. There's something about the mental activity that goes on during the act of writing that helps to rebalance our cognitive processes and application of this can shape your feelings surrounding happiness. RELATED: The attitude of gratitude – 6 reasons how it will change your life 3. Be altruistic Studies have shown that practising altruism can help you to feel more satisfied and enable you to find happiness. Helping you to understand what is good about your life, altruistic acts are also of benefit to their recipient. Simply making the decision to be kinder and more understanding in your everyday interactions is a good first step. Once you start practising altruism regularly, you'll soon start feeling the power of kindness. “The pursuit of happiness can lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap.” You might consider doing something practical, too, such as donating your blood. Or, by routinely committing to random acts of kindness or trying to make a loved one happy, you'll end up feeling more empowered about how happy you feel and less reliant on what other people think about you. The happiness trap: evolution of the human mind © YouTube/Dr. Russ Harris 4. Reaffirmation of your values Refocussing on your most important values is another key step in accepting the level of happiness you feel. Think of it like restating your marriage vows – if you ever made them, that is – as a means of getting back to basics. By reaffirming the true person that you are, it becomes possible to shake off sometimes years of misguided happiness that has become more and more reliant on a false idea of perfection: one that's modelled on an 'ideal' life as depicted in modern culture so much. Take a step back to focus on what makes you tick and reaffirm your commitment to it. 5. Savour every moment of life By taking the time to savour positive experiences in life, rather than rushing on hedonistically to the next chance of happiness, you're more likely to enjoy the moment. Think of a greedy diner who, enjoying their food, gulps it all down rapidly only to feel disappointed quickly afterwards, compared with someone who savours every mouthful. Both will consume the same amount of food but gain very different experiences from their meal. So, take your time and slow down. See the whole picture. Be mindful about everything. Focus on the positivity of any given situation in order to feel happier in yourself. The happiness trap: conclusions Modern life and the pursuit of joy makes it easy for humans to get stuck in the happiness trap. And, in this era of social media, it's harder to escape comparing your life, experiences and possessions with that of your friends or complete strangers. But, by following our tips based around CBT, you can start to reframe your thoughts and activities to become more satisfied with what you have in life, and – more importantly – who you are. ● Main image: shutterstock/Rawpixel.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Coaching | Acceptance | Learning | Self-care Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

What is the International Day of Happiness for, when is it, and what's the theme for 2022? Discover the history of this day dedicated to spreading well-being and celebrating joy in life. The International Day of Happiness is an annual event organized by the United Nations to promote the idea that feeling happy is a global human right. The International Day of Happiness takes place each year on 20th March. The non-profit organization Action for Happiness organizes the campaign, with support from other groups. The Dalai Lama is the patron of Action for Happiness. The International Day of Happiness 2022 The theme for the International Day of Happiness 2022 is 'Build Back Happier' and, as you may have guessed, is related to how we recover (and continue to live with) the COVID pandemic. Indeed, as we continue to live with the virus, this year's International Day of Happiness is a chance to find uplifting and positive ways to look after ourselves and one another. As part of this year's events, Action for Happiness are organizing some of the following: Happiness coaching Get ten days of free happiness coaching via email or SMS. Expert webinars Meet world-leading happiness experts in regular webinars. A supportive community Connect with thousands of other people getting daily inspiration via an app. International Day of Happiness: the history The first International Day of Happiness was held on 20 March 2013, following several years of campaigning by Jayme Illien, a United Nations adviser. After growing up in one of Mother Theresa's Kolkata orphanages, an American family adopted Illien. He was keen to end global inequality. All member states of the UN are encouraged to participate in the International Day of Happiness in an attempt raise awareness of the importance of positive emotion for humanity and to help others to find ways to create happiness. Come together to celebrate the International Day of Happiness The past few international events have had attendees including world leaders and celebrities. Pharrell Williams, the singer-songwriter, has been heavily involved with the event as a spokesman and the composer of the worldwide hit Happy. In fact, an innovative part of the 2013 celebrations was the first ever 24-hour global live streaming video of this very song. During previous celebrations, numerous free events have taken place across the world, such as dances, drop-ins and conferences. Community workshops, walks and social media are all tried-and-true ways of spreading the message about how everyone deserves to feel happy. “The International Day of Happiness is an annual event organized by the United Nations to promote the idea that feeling happy is a global human right.” Some years have focused on particular areas essential for well-being. For example, 2015 concentrated on the importance of relationships and discovering the key to a good life. While in 2014, people shared images of what made them feel happy. The event aims to reduce global inequality, end poverty and protect the planet for future generations. International Day of Happiness: World Happiness Report Every year the UN measures and compares the happiness of different countries in the World Happiness Report, which is released to coincide with the International Day of Happiness. The World Happiness Report ranks 156 countries by their happiness levels, and 117 countries by the happiness of their immigrants. The UN bases its report on social, economic and environmental well-being and sets goals for countries to achieve to increase happiness because it believes happiness is a basic human right. Studying happiness The first history of happiness studies began over 2,500 years ago when great philosophers such as Confucius, Socrates, Aristotle and Buddha, and many others devoted their lives to the pursuit of this topic, influencing the lives of countless millions to the present day. Today, positive psychology or the science of happiness is the study of what exactly make happy people happy, and recently there has been an explosion of interest in this field. The eight-week and totally free course, 'Science of Happiness' is one of the most popular courses since its inception in 2014. Students report that the information and materials provided have been very useful for improving wellness levels. Well red and happy: take a leaf out of her book! The benefits of happiness Although studying happiness is not a new concept, it's only in recent years that psychologists have begun to understand the importance and far-reaching implications of positive emotions. Indeed, scientists conclude that the key to human wellness is strong social ties and a sense of purpose in life, in other words, involvement in things that are for the 'greater good' of humanity. Others believe that having a positive mindset is responsible for as much as 90 per cent of our feelings of well-being. These might include a fulfilling career where helping others is paramount, voluntary work to improve the community, or participation in a religion that promotes communal activities such as regular group worship. The science of happiness continues to be, perhaps, the most valuable area of studies, concentrating as it does on the question of how to find or increase happiness levels. People who are happy tend to live longer and have fewer health problems. Indeed, happier people are less likely to have high blood pressure and heart issues. One thing remains clear – we still have a lot to learn about this area of study and the myriad benefits of a life well-lived. Hopefully the International Day of Happiness can raise even more awareness of this and help us all to be happy in 2022 and beyond. ● Main image: Colorbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum ■ developing with free online classes in our Academy Altruism | Courage | Resilience | Compassion

Instead of striving for happiness through end goals or objects, try cultivating day-to-day well-being. Because, as Calvin Holbrook explains, science shows that happiness really is a journey and not a destination. 'Happiness is a journey, not a destination’ is an often-heard saying, and many people would argue that the search for well-being is the greatest motivator of all humankind. But does this motto really hold true? And what does science have to say on the subject? The expression suggests that humans shouldn’t believe that reaching a certain life goal will award them with happiness. The destination in question could be one of numerous end-points we're often striving for in life: that dream job, buying a first home, meeting the perfect partner, or snagging that huge pay rise you've been working so hard for. RELATED: Money can't buy happiness (except when you spend it like this!) Chances are if you do reach one of your destination life goals, you may indeed feel happier – but only temporarily. Why? Because of our happiness set-point. Happiness journey vs destination: set-point One theory in happiness research puts forward that humans have a so-called happiness ‘set-point’. According to psychologist Sonja Lyubomirsky, this genetic set-point makes up about 50 per cent of our happiness levels – the rest coming from our circumstances and how we live life. Enjoy the ride: happiness is a journey, not destination. shutterstock Our set-point largely determines our overall well-being, and all of us have different levels. Therefore, those with higher set-points will be happier most of the time compared with those that have a less joyful outlook (due to their lower set-point). Going through our life journey, we oscillate around this set-point. Unhappy life events shift happiness levels below their set-point while positive or exciting events boost your happiness levels above it. RELATED: Is happiness genetic? However, sooner or later, when that event becomes normalized or changes, happiness levels return to the original set-point (for example, when we feel the 'holiday blues' after coming back from the high of a recent holiday). Likewise, once you reach your supposed happiness destination, it may not last, or something may get in the way of the perceived happiness you thought it would bring. For example, after getting what you thought was your dream job, you actually discovered it brought you a lot of negative stress due to the additional workload (and your demanding new boss). That dream new apartment you bought? Well, the noisy neighbours upstairs are doing their best to destroy your peace. Just met your 'perfect' partner? You'll soon discover all the things about them that drive you up the wall! Well, you get the picture. “Chances are if you do reach one of your destination life goals, you will indeed feel happier – but only temporarily.” Additionally, at some point these final destinations may dissolve all together. Indeed, as the only consistent thing in life is change, believing that happiness is a destination rather than the journey itself makes little sense. In fact, this pursuit of happiness – the constant desire and drive to achieve things we believe will boost our well-being and joy – often ends in disappointment (the so-called ‘happiness trap’. ) Improving your journey to happiness As discussed, according to Lyubomirsky, our genetic set-point is responsible for around 50 per cent of our happiness. The remainder depends on our circumstances (10 per cent ) and our life activity (40 per cent). However, some studies suggest that by changing our day-to-day life activity – focusing on our journey and not a final destination – we can boost our internal set-point to a higher level and become happier. Indeed, there are many smaller, everyday activities we can choose to improve our general well-being. So, here are five that you can employ right away. 1. Be kind Studies show we can fix our happiness set point higher by helping others. In fact, according to one — analyzing data from the German Socio-Economic Panel Survey – the trait most strongly linked to long-term happiness increases is a regular commitment to altruism. It showed that the more compassionate we are, the happier our life journey seems to be. RELATED: The benefits of kindness This was backed up by another study by Sonja Lyubomirsky published in the Review of General Psychology in 2005. When she had students perform five weekly acts of kindness over a period of six weeks, they noticed a significant increase in happiness levels compared to a control group of students. 2. Practise gratitude Cultivating gratitude is scientifically-proven to increase your happiness journey, and is one of the simplest life changes you can make as it requires little effort. “As the only consistent thing in life is change, believing that happiness is a destination rather than the journey really makes little sense.” According to a 2003 report in the journal of Social Behavior and Personality, grateful people tend to appreciate simple pleasures (defined as "those pleasures in life that are available to most people”). Indeed, a study published in The Journal of Happiness Studies showed that writing a daily or weekly gratitude journal can make finding happiness easier. 3. Meditate Starting your day with just five to 10 minutes of meditation will help you to develop your happiness. Try meditating in the morning shortly after waking: the immediate heightened inner clarity it will give you will set you up for the rest of the day. In fact, the benefits of meditation are many. There are numerous studies that show that it can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. Inner focus: meditation will help your happiness journey And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person: regular meditation practice can literally rewire your brain so you can become happier. 4. Build quality relationships If happiness is a journey and not a destination, then it’s the people that are with you on your journey that can make all the difference. Science is clear on this: you can find and maintain happiness through developing quality relationships. Humans are a social species and need regular contact. In a 75-year, multigenerational study, Robert Waldinger measured happiness levels in people from Boston’s poorest neighborhoods. He found that the most joyful were those with high-quality social connections. 5. Choose happiness Bronnie Ware, a palliative care nurse who devoted her career to working with end-of-life patients, found a theme in those coming to the end of their lives: they has a deep regret about not ‘letting’ themselves be happy. Ware, the author of The Top Five Regrets Of The Dying, penned a blog for the Huffington Post, in which she wrote: “Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called 'comfort' of familiarity overflowed into their emotions, as well as their physical lives. “Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again ... Life is a choice. It is your life. Choose consciously, choose wisely, choose honestly. Choose happiness.” RELATED: Cherophobia – the fear of happiness explained Conclusions All to often we are led to believe that by obtaining goals or possessions we will feel happier. But the reality is – and science agrees – that when we reach those destinations, our happiness levels quickly return to their original set-point. Indeed, happiness often leads to success, but success does not always lead to happiness. Instead, research shows that the best way to maintain consistent well-being is to focus on the everyday changes you can make in your life, with altruism, gratitude and quality relationships being important factors: happiness really is a journey and not a destination. In fact, research in the field of positive psychology has shown that happiness is a choice that anyone can make. As psychologist William James put it, “The greatest discovery of any generation is that a human can alter his life by altering his attitude.” ● Main image: shutterstock/Olga Danylenko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Friendship | Empathy | Deep listening | Loneliness Written by Calvin Holbrook Calvin edits our magazine, as well as being an artist, lover of swimming, nature, yoga, dancing to house/techno, and all things vintage! Find out more.

Ikigai (pronounced Ick-ee-guy) is a concept originating from the Japanese island of Okinawa, home to the largest population of centenarians in the world. So, could finding our ikigai – our reason for being – lead to happiness and longevity in life? Arlo Laibowitz explores this interesting idea... Why do we get up in the morning?, What is the meaning of life? Why don’t we commit suicide? These are all questions that we think about or need to answer at some point in our lives, either professionally or personally. The Japanese concept of Ikigai answers these questions, by finding our reason for being. So, what exactly is Ikigai, and how can we use its lessons to find meaning and happiness in our lives? Ikigai, according to one definition, is our “raison d’être”, or the happiness of always being busy, both in our professional life and everyday life. It's the passion and talent we have that gives meaning to our days and drives us to share the best of ourselves with the world. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Ikigai helps you find your reason for being, and therefore, passion and meaning When we look for our professional ikigai, we can ask ourselves four questions: What do we love? What are we good at? What does the world need? What can you be paid for? Ikigai is found at the intersection of these four questions, where passion, mission, vocation, and profession meet. To determine our ikigai, we can try to: Find a purpose we strongly believe in. Stop thinking and start doing. Speak to people who have similar passions. And, accept that setbacks are normal. Ikagi at work: Knowing what you love and what you're good at can help you make better career options The characteristic of everyday ikigai are: Finding flow in everything we do, and remaining active. Taking it slow, and not worrying. Cultivating good habits, including good nutrition. Nurturing good friendships. Living an unhurried life, and exercising daily. Being optimistic and smiling a lot. Reconnecting with nature. Giving thanks, and having resilience. Cherishing "wabi-sabi", or the imperfection of life. And, living by "ichi-go, ichi-e": the knowledge that this moment exists only now, and won’t come again. Ikigai is an attitude towards life, a way of finding our optimal activities in life, and a set of characteristics that can create meaning and happiness in life. By finding our professional ikigai, and living according to its characteristics in our day-to-day, we can lead meaningful and fulfilling lives. On the Japanese island of Okinawa, people live among the longest in the world. Their secret: following their ikigai, and thereby constantly maintaining their happiness. ● happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ develop with free online classes in our happiness Academy Purpose of Life | Motivation | Work Life Balance Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

What is the definition of happiness? Does it involve fancy holidays, flash cars or lavish shopping trips? Well, only if you want a cheap thrill. As Calvin Holbrook discovers, the true meaning of happiness lies in daily pleasure, engagement and life satisfaction. What is happiness? It’s the eternal question that’s been on the lips of philosophers, theologians and regular people like you and I for centuries. Much more recently, this question has received a great deal more attention from the scientific community. But does all the recent research into well-being bring us any closer to a well-rounded definition of happiness? Well, before getting into what science has discovered about what happiness truly is, perhaps it’s first easier to rule out what happiness definitely isn’t. 1. Happiness is not about being wealthy Data from the first half of the 20th century – a period of world wars and depression – indicated that happiness levels increased as household incomes rose. Researchers used to believe that more money made people happier. However, this is not the case nowadays. • JOIN US! Need support? Sign-up to join a community that cares • And while living in poverty surely makes happiness harder to achieve, recent research suggests that after a certain point, money does not buy us any more happiness. In a well-cited 2010 study by Daniel Kahneman and Angus Deaton from Princeton University, a magic number was put on the relation between happiness and income: $75,000 (€65,000). The researchers found that money increases happiness up until this amount annually, but exceeding that amount, there is no rise in happiness. What is happiness? Experiences with loved-ones is one of its main elements One key exception to money not leading to happiness is when you choose to spend your cash on experiences, specifically with friends and family. In their book Happy Money: The Science of Smarter Spending, authors Elizabeth Dunn and Michael Norton showed that spending our hard-earned cash on experiences or investing it in others does makes us happy. “By giving to another person, you’re… creating a connection and a conversation with that person, and those things are really good for happiness," says Norton, an associate professor of marketing at Harvard Business School. 2. Happiness is not feeling joyful 24 hours a day When trying to answer the question 'What is happiness?', science also suggests that happiness does not come from feeling happy all of the time. Indeed, almost all happy people will experience periods of sadness in their lives. In fact, what researchers have found is that humans have a baseline level or 'set-point' of happiness. This psychological term describes our general level of happiness, and all humans have different set-points: those with higher ones will be happier most of the time compared with those that have a less joyful outlook (and lower set-point). “What is happiness? Science suggests that happiness does not come from feeling happy all the time. Almost all happy people will experience periods of sadness in their lives.”  It follows then that unhappy life events shift happiness levels below their set-point while positive or exciting events boost your happiness levels above your set-point. However, sooner or later, when the life event finishes, happiness levels returns to their natural base level (that's why we often feel the 'holiday blues' when coming down from the high of a recent trip). RELATED: 6 ways travel boosts your mental health and happiness 3. Happiness is not a destination, it's a journey Many people still view happiness as a destination to arrive at after they’ve achieved certain tick-lists: the well-paid job, the partner, the mortgage, the kids, the latest hi-tech gadget or pair of sneakers. Happiness is flow: find what you love to do and do more of it! But often we forget that we're living in the present, and this is key: to experience happiness as journey and not a destination. Likewise, it takes effort to gain and maintain happiness. Indeed, many techniques for becoming happier – such as writing a gratitude journal or exercising – only work if they are regular habits and not one-off events. On the contrary, one-off life events such as getting married or getting a promotion will bring some short-term happiness but this will quickly wear off (remember that set-point?). So, what exactly is a good definition of happiness? Now we know what it isn’t, how can we define happiness? In her well-respected book The How of Happiness, positive psychology researcher Sonja Lyubomirsky defines happiness as: “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” So, day-to-day pleasure and meaning in life (through job satisfaction, for example) are considered two key factors in defining what happiness is. This resonates with the ancient Greeks who believed happiness consisted of two parts: Hedonia or pleasure, and Eudaimonia or meaning. More recently, positive psychologists – such as Martin Seligman in his 2002 book Authentic Happiness – have added the component of ‘engagement’ or ‘flow’ to the happiness definition. Combining these trio of happiness components – pleasure, meaning and engagement – psychologists have come up with a scientific term for defining happiness: subjective-well being (SWB). What is the definition of happiness? © YouTube/Greater Good Science Center So, your SWB, or happiness, is a combination of how good you feel on a daily basis, how satisfied you are with your life (does your life have meaning?), and how engaged you are with both activities that you love and your network of friends and family. Luckily, aside from our genetics – which determine or set-point of happiness – we can keep working on the happiness variables by enhancing engagement, meaning and purpose in our lives. Indeed, with consistent practice, we can create life-long habits which will ultimately lead to a more satisfying, fulfilling and joyful life. Now that’s our definition of happiness! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Positive Psychology | Mindfulness | Compassion Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and lover of swimming, yoga, dancing, and all things vintage! Find out more.

The three so-called ‘happiness hormones’ are serotonin, dopamin and oxytocin. But how do they influence your mood and how can you boost them naturally to increase your happiness levels? Rae Bathgate investigates. Everybody who’s gone through puberty – especially those in the midst of it – can tell you that hormones play a large part in how we feel. Most women, for one, are particularly aware of this, some even tracking the subtleties caused by the ebb and the flow of oestrogen and progesterone. However, not as much conversation exists about how so-called 'happiness hormones', and neurotransmitters affect everyone’s mood and well-being. And yes, we do mean everyone, including animals, men, children, your next door neighbour, and especially you. Hormones and neurotransmitters are molecules that act as chemical messengers. The main difference between the two is that hormones are released by the endocrine system as chemical impulses, while neurotransmitters are released by the central nervous system as electrical impulses. The two systems work together, so the line between the two becomes blurred, some molecules even acting as both (oxytocin, for example). Happiness hormones: what exactly are they? Human hormones tally at about 50, while known neurotransmitters have been estimated to be at around 100. The main ones associated with feelings of happiness are: Serotonin Dopamine Oxytocin Other influential factors are adrenalin and cortisol, melatonin, GABA, endorphins and norepinephrine. Researchers also agree that many other factors influence happiness, such as economic stability and relationships, to name just two. It's important to remember then that while the effects of increasing happiness hormones and neurotransmitters are being researched, no neurochemical alone is a quick fix for happiness, as they act in lockstep with each other. So, let's take a closer look at the three main happiness hormones: 1. Serotonin: happiness and satisfaction Also known as 5-hydroxytryptamine (5-HT), serotonin is a complex neurotransmitter. Serotonin could be thought of, simply, as bringing about feelings of confidence and self-esteem. For example, serotonin has been shown to be at higher levels when you feel significant and like you're part of a group. Conversely, feelings of loneliness and depression are usually associated with low serotonin levels. You may recognize the name from Serotonin-Specific Reuptake Inhibitors (or SSRIs), a popular type of medication taken against depression, anxiety, panic disorder, OCD, PTSD and eating disorders. While a breakthrough in mental health medicine, depression has been associated with various potential causes – not only low levels of serotonin. • JOIN US! Sign-up to get support from our caring community • Still, even if the key to a sunny outlook isn't simply just more of the neurotransmitter, research seems to indicate that to feel happier, it's good to try and avoid the happiness hormone serotonin dipping too low. Luckily, there's a wide variety of ways to give yourself a boost, now and then. Higher serotonin activity allows people to put themselves in situations that will bolster self-esteem and increase one’s self-worth and sense of belonging; in turn, this ups your serotonin levels. “While the effects of increasing happiness hormones are being researched, no neurochemical is a quick fix for happiness.” To get this serotonin positive feedback loop going, challenge yourself as much as you can to accomplish activities that will reinforce your sense of self-worth, purpose and belonging. For example, try volunteering (which has also shown to strengthen social ties and to make you even happier), becoming involved in a cause you believe in or joining a sports team. RELATED: Why is volunteering important? How to increase serotonin levels naturally Studies have shown that athletes have higher levels of serotonin. Indeed, exercise – such as riding a bike or mindful running – has been shown to increase serotonin, along with getting some sun, or a well-deserved massage. Another way to up your serotonin is by reflecting on what you have in your life, for example, experiences, people, and things that make you feel grateful, loved and important. Your brain will produce serotonin regardless of whether a situation is imagined or is recalled as a memory. Focusing on the positive – while it may not solve your problems – may help you feel better (and also help you to stop ruminating). Some ways to do this include taking the time to do positive affirmations, reflect, or writing a gratitude journal about all the things you appreciate – even looking back through old pictures of a great night out will make you smile and get that serotonin going. Bike yourself better: cycling boosts serotonin, a happiness hormone 2. Dopamine: love and passion Like serotonin, dopamine is a neurotransmitter. Often painted as the neurochemical most strongly associated with happiness, it might be more precise to say that dopamine is responsible for reward-driven behaviour and pleasure-seeking activities. You get a rush of it when you feel proud of yourself, when you eat comfort food, when it's pay day, and, of course, when you win. Some studies indicate that those with more extroverted and outgoing personality types may have higher levels of dopamine than their introverted counterparts, and it could be one of the main driving forces behind pursuing goals, as procrastination and self-doubt have been linked to low levels of dopamine. As with serotonin, this neurotransmitter's success in regulating our emotions hangs in a delicate balance: if too few dopamine molecules are released, Parkinson’s disease may develop (incidentally, dopamine levels also play a large part in motor reactions), defined by a slow loss of motor skills and mood and sleep disorders. On the other hand, too high of a dopamine level can lead to symptoms like mania, hallucinations, and it also appears to increase impulsive behaviour. How to increase dopamine levels While many highly addictive substances act on the dopamine system, by feeling success (however you may define it), you can increase your dopamine activity. For example, set a goal and achieve it. For overachievers, this may sound stressful, but there are healthy ways to organize goal setting. For example, break down one big goal into several smaller ones, and pause to acknowledge each success. Then, you can try to set a new (realistic) goal while you're still working on your current objective. In short, more dopamine rewards beget more motivation to seek more dopamine, so, without going overboard, nurture that feedback loop. Also, listen to music: music that makes you feel good, music that moves you, music that gives you chills! One study analysed levels of dopamine when participants listened to music that gave them these musical sense and concluded that, when it did, dopamine transmission was higher: music is inextricably linked with our deepest reward systems. Feeling sound: listening to music boosts dopamine Yet another study showed that exercise may also increase dopamine, as do tangible rewards, like food or money. So, find that one physical activity that motivates you to exercise regularly, try saving money (having money left at the end of the month is the reward!), and learning how to cook food that's delicious and healthy. 3. Oxytocin: intimacy and bonding Oxytocin is a peptide hormone composed of nine amino acids, released from the pituitary gland, most notably controlling uterine spasms and breastfeeding stimulus. It's active during childbirth and physical contact, and it's been found to cause behavioural and physiological effects “such as maternal, sexual and social behaviours.” • JOIN US! Sign up today and make new friends at happiness.com • In other words, it facilitates social interaction and is (mostly) associated with positive social behaviour. Due to the significant correlation between social bonding and life satisfaction, then indeed, oxytocin levels could lead to a happier life. Because oxytocin levels go up with breastfeeding between mother and child, hugging, intercourse, orgasm and skin-to-skin contact, it's often referred to as the 'hug hormone' or the 'bonding hormone.' Indeed, some studies have shown that an increase in oxytocin also increases trust. “Exercise, like riding a bike or running has been shown to increase serotonin, along with getting some sun, or a well-deserved massage.” However, this happiness hormone has other, more complicated effects. According to Ed Yong on Slate, oxytocin "fosters trust and generosity in some situations, but envy and bias in others.” Indeed, one study found that oxytocin uptake increased feelings of envy and schadenfreude (the pleasure derived by someone from another person's misfortune), while another suggested that while it increased a sense of closeness in one’s clique, in some individuals, it increased mistrust in strangers. In other words, the trust and bonding that it offers may only extend to those that you trust and feel open to bonding with, to begin with (and there may be deep seated evolutionary origins in this reaction). The hug drug: skin contact boosts oxytocin, a hormone of happiness Be that as it may, while oxytocin may not be solely responsible for positive human bonding, it still plays a large part in how we interact with others. Oxytocin is released during moments of shared intimacy: be it familial, platonic, romantic or sexual. How to increase oxytocin levels There are a few ways you can naturally boost your levels of this hormone of happiness: Take part in group activities (and if they’re physical, even better!) Make sure to take the time to cuddle your loved ones Get a dog (or another pet) In fact, if you own a dog, chances are your oxytocin levels (and his, or hers, for that matter) are the last thing you need to worry about. Studies have shown that not only does petting and spending time with your dog raise oxytocin levels in both, but simply gazing at each other sends oxytocin levels soaring. The other neurochemicals of happiness • Endorphins The name translates as "self-produced morphine" for a reason: it's widely known for its analgesic (pain-relieving) properties. This neurotransmitter is present in large quantities during high-intensity cardio, strength training, sexual intercourse, orgasm, and most strenuous physical exertion. Exercise will increase your endorphins, as does acupuncture and laughter (even the anticipation of laughter raises endorphin levels). • GABA This is an inhibitory molecule that slows down the firing of neurons, making you calmer. You can increase GABA by doing meditative activities, like gardening, knitting, mandala colouring, different types of yoga (such as gratitude yoga), and, of course, meditation. The benefits of meditation are many and proven. • Adrenalin (Epinephrine) and cortisol A hormone/neurotransmitter and a glucocorticoid respectively, these two are released from the adrenal glands: they regulate stress (think of an adrenalin rush). Through more studies are needed, it appears that subjects with lower levels of salivary cortisol and urinary adrenaline levels report higher levels of happiness; while the results could be correlative and not causative, it's never a bad idea to try to reduce your stress levels. • Melatonin Melatonin is produced by the pineal gland as is most commonly associated with regulating sleep. However, it's also been shown to affect our overall well-being and feelings of happiness (sleep patterns are often disrupted as a symptom of a larger mood disorder). To keep your melatonin balanced, get a good night's rest, and make sure to turn off your electronic devices well before you head to bed. Norepinephrine Similar to dopamine, low norepinephrine (AKA noradrenaline) levels have been linked to depression, while further research has indicated that selective norepinephrine re-uptake inhibitor antidepressants "induce a positive emotional, perceptual bias in healthy subjects.” There are many ways to increase your norepinephrine levels, for example, taking a cold shower or a quick nap. Win with a grin: laughter boosts happiness hormones All in all, happiness hormones and neurotransmitters aren't as simple as we sometimes wish they were. One neurochemical isn't responsible for a single function, and a happier life isn't as simple as raising each level as much as we can. Indeed, like most things in life, it relies on a delicate balance. The good news is that the more you take care of yourself, the better the balance will be, and the happier you will feel. After all, "our brain has evolved to make things that are necessary for our survival feel good," as one Guinness World Record holder speculated: spend time with friends get enough sleep avoid stress (perhaps through the benefits of MBSR) laugh often cuddle your loved ones get a dog work towards your goals practise gratitude exercise often. Luckily, many of these tips to boost our happiness hormones and neurotransmitters are relatively easy to put into place with just a little effort from ourselves! ● Main picture: colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Nature | Meditation Written by Rae Bathgate Rae Bathgate is an American journalist based in Barcelona, where she enjoys sunlight, yoga, and bookbinding.

Most of us are trying to find greater happiness in our lives. Follow these 11 science-backed tips from Calvin Holbrook every day, and you could naturally boost your well-being. In today's modern and busy world, finding happiness can seem challenging. Our lives are more stressful than ever and we have less time to relax and enjoy life. The recent shift in mainstream media becoming increasingly negative only helps to fuel our anxiety and wider unease, leading to greater misery and unhappiness. Happiness is a state we all want to achieve, but is it even realistically possible to be upbeat and content the whole time? And what exactly is happiness? Would you consider it a way of life, a certain mood, or a state of mind? It's clear happiness levels fluctuate, but is there a way to increase or regulate them? In fact, as most of us have probably realized by now, there’s no magic way to stay joyful all the time. However, there is some science behind the nature of happiness. Furthermore, once we understand this, we can develop our skills to find happiness and remain joyful for longer periods consistently. So, follow these 11 science-backed ways to increase your levels of joy and you should be able to see a positive difference in your daily well-being and discover deeper happiness more easily. Finding happiness: 11 positive changes to make From staying social to practising gratitude: make these 11 changes to your life and start finding more happiness. 1. Stay social and build quality relationships Science is clear on this one: you can find and maintain happiness through developing quality relationships. We humans are a social species and need regular contact. In fact, loneliness is proven to decrease levels of happiness and recent studies show it can even be as harmful to mortality as smoking 15 cigarettes a day. But don’t start adding random people on Facebook just yet: simply having many different acquaintances doesn’t lead to a boost in happiness levels: it’s the quality of those relationships that's key. RELATED: How to make new friends as an adult In a landmark 75-year, multigenerational study, Robert Waldinger measured happiness levels in people from Boston’s poorest neighborhoods. He found that the most joyful were those with high-quality social connections. Lonely people were less happy and, significantly, had poorer health. Having a relationship with a stable and consistently caring person made the difference. So, take time to nurture more meaningful relationships with the people you love while also eliminating toxic friendships. Build your bliss: find happiness by staying close to great friends 2. Force out a smile Buddhist Thích Nhất Hạnh once wrote: “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”’ In fact, studies have shown that smiling and other external expressions work as a continual feedback loop, helping to reinforce our internal emotions. Psychological scientists from the University of Kansas conducted a study in which they assessed the impact of smiling on one’s physical and mental state. They came to the conclusion that making yourself smile can help lower your heart rate during stressful activities. So, smiling even when we feel down or unhappy can actually makes us feel happier. Furthermore, try smiling at strangers, too: studies shows that happiness really is contagious, so you may just get a friendly grin back that lifts you up! This is an easy practical tip which can help you in finding happiness on a daily basis. 3. Find your 'flow' It sounds simple, but take time to think about what you really love doing in life and make an effort to do more of it. Go for simple things you can fit into your schedule on a daily or weekly basis. Maybe it’s being in nature. Perhaps it’s reading, wild swimming, visiting an art gallery, cooking a delicious meal, or just dancing around the living room. Whatever your daily happy buzz, make time for it in your life and it will help you in discovering greater happiness. Better still, if you can find an activity where your mind is fully immersed in a feeling of focus, involvement and enjoyment, you've probably found your flow. This blissful state, where you're totally 'in the zone' creates true moments of joy and helps your forget any worries. Find your flow: do what you love and find deeper happiness 4. Develop a more meaningful life Meaningfulness is a major happy factor that you can extend into your whole life. Whether it's through gardening, volunteering, or becoming politically active, meaningful activities have been shown to boost people's happiness and reduce stress levels at the same time. Indeed, a study from the Annals of Behavioral Medicine found that people who took part in leisure activities became 34 per cent less stressed and 18 per cent less sad. So, finding meaning can translate to finding happiness. 5. Think positive thoughts Some people seem to live by the ‘glass half full’ and ‘every cloud has a silver lining’ anecdotes, and for good reason. In fact, you can actually increase your happiness levels by focusing on positive things and reducing negative thinking. Here's a simple tip: every time you think a negative thought, try and replace it with a positive one. This practice will help to retrain your usual thought patterns to bring more positive thoughts into your life. “Science shows that writing a daily or weekly gratitude journal can make finding happiness easier.” Likewise, changing your perspective on your situation can help in discovering happiness too. If you’ve made a mistake – however big – focus on your past achievements instead, visualizing your successes. Learn more about how to stop ruminating and start living with hope and appreciation. 6. Practise gratitude Showing gratitude is proven to make you feel happier and more humble. We're often focused on what we don't have, but, instead, be grateful for what you do already have: your home, food on the table, clothing, and access to water/electricity. Many millions of people in the world don’t have these things (and, interestingly, many of them are still happy). RELATED: 5 benefits of gratitude practice Moreover, science shows that writing a daily or weekly gratitude journal can make finding happiness easier. The Journal of Happiness Studies published a study that used gratitude letters to test how being grateful can affect our levels of happiness. The researchers concluded that: “Participants included 219 men and women who wrote three letters of gratitude over a three-week period. Results indicated that writing letters of gratitude increased participants' happiness and life satisfaction while decreasing depressive symptoms.” So, put pen to paper before going to bed and be grateful for your day. Finding happiness: gratitude journals helps you appreciate life 7. Stop comparing yourself to others In our social media savvy world, flaunting your travels, relationships and purchases on Instagram is all too common. However, comparing yourself to other people will only lead to unhappiness. Indeed, data from a 2010 Europe-wide survey of 19,000 people showed that those who compared their incomes to others were less happy with what they had. Furthermore, while other people’s lives may appear ‘perfect’, there’s always a hidden story we’re unaware of. We usually only share our best moments on social media, rather than our darkest fears and anxieties. Instead of comparing yourself to others, focus on achieving your own dreams by goal setting. If needed, change your social media habits and/or delete accounts. 8. Exercise daily Working out is proven to boost levels of happiness. In fact, exercise has such a profound effect on well-being that it’s an effective strategy for tackling depression. In a study cited in The Happiness Advantage – a book by Shawn Achor – three groups of patients treated their depression with medication, exercise, or a combination of both. All three groups experienced similar improvements in their happiness levels in early days, but the later follow-up assessments proved very different. Six months later the groups were tested to assess their relapse rate. Of those that had taken the medication alone, 38 per cent had slipped back into depression. Those in the combination group did a little better, with a 31 per cent relapse rate. But with the exercise group, the relapse rate was just nice per cent, suggesting it really did make a difference to finding happiness. So, make sure you fit some exercise into your daily routine. If you’re struggling to find time to get to the gym, you could try mindful running or forest bathing to connect with nature. Wheel good for happiness: boost your well-being through exercise 9. Get plenty of sleep If you don’t rest well, you won’t be able to function at your best. Regular sleep deprivation breaks down our productivity, alertness and mood. Aim for between seven and nine hours kip a night and this will help keep your happiness levels up. A 2017 study from the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital, and MIT Media Lab Affective Computing Group, showed that keeping regular sleep patterns contributes to the happiness and well-being of college students. The study looked at 204 students over one month. The results show that higher sleep regularity was significantly related to higher morning and evening happiness, healthiness and calmness during the week. “Starting your day with just five to ten minutes of meditation will help you in finding happiness. Try meditating in the morning, shortly after waking.” “Irregular sleep-wake schedules are common in our modern society," said lead author Akane Sano, PhD. “Our results indicate the importance of sleep regularity, in addition to sleep duration, and that regular sleep is associated with improved well-being.” Follow these 14 science-backed sleep hacks if you're struggling to get a decent night's kip. 10. Practise meditation Starting your day with just five to ten minutes of meditation will help you to find deeper happiness. Try meditating in the morning shortly after waking: the immediate heightened inner clarity and focus it will give you will set you up for the rest of the day. In fact, there are many studies that have shown that mediation can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain so you can be happier. Feel the focus: finding deeper happiness through meditation 11. Go outside more often While we can’t control the weather, spending time outside is essential for our well-being. In The Happiness Advantage, Shawn Achor recommends spending time in the fresh air to improve your happiness. “Making time to go outside on a nice day also delivers a huge advantage,” he says. “One study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory.” RELATED: Coastal living – 4 benefits of living by the sea Meanwhile, a study from the University of Sussex corroborated the idea that being outdoors made people happier: “Being outdoors, near the sea, on a warm, sunny weekend afternoon is the perfect spot for most. In fact, participants were found to be substantially happier outdoors in all natural environments than they were in urban environments.” So, whatever the weather, make sure you get outside of your four walls to boost your well-being. Finding happiness: the takeaway Finally, one last thing. Science also suggests that some people are simply ‘born happier’. Indeed, we all enter this world with different temperaments and often maintain a certain state of happiness over our lifetimes. In The How of Happiness, researcher Sonja Lyubomirsky suggests that only around 40 per cent of our happiness is under our control (recent life events and biological set points predetermine the other 60 per cent). So, if accurate, this research means only about half of happiness levels can be controlled at any given moment. If you can incorporate as many of these 11 steps into your daily life, you should be able to increase your happiness levels over a period of time. Seeking out a positive state of mind, practising certain actions, and enhancing quality relationships all help: but these habits require consistent work to be successful and help you in finding happiness. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Authenticity | Motivation | Courage | Success Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

From laughing at yourself to reminding yourself of looming death, some secrets of happiness are shared in this bitesize 60-second video from The School of Life. So, take a minute (literally) to watch it... it could change your life for good! The secrets of happiness are not as complicated as you might think. We love this arty, 60-second video by The School of Life, that explains it all in simple steps. Definitely worth a watch! .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } The secrets of happiness at a glance: Stop being so hopeful. Look at the glass as half-empty and be grateful when something good happens. A lot of people go around thinking that life is a bowl of cherries. It isn’t. Stop ranting about how awful other people are. Most people aren’t evil. Accept that other people have bad days too and that it has nothing to do with you. Think of death a lot. Keep a skull on your table. A subtle reminder to use your time wisely and appreciate the time you’ve already been given. Thanks, death! Laugh at yourself. You’re not the idiot you think you are. You’re lovable and laughable. Don’t be so hard on yourself! Make regular appointments to talk with someone you don’t normally check in with a lot: YOU! What do you really want? What are you really anxious about? When was the last time you took yourself on a date? Stop the impossible task of trying to make yourself happy. Concentrate on cheering other people up. Seeing happiness in other people helps you to cheer up, too! Look at things from a different and far away perspective. Like from space. Things will look the size they always should’ve been – tiny and insignificant. Throw your phone off a cliff for a bit. Talk to your partner, your mother, or anyone else close to you. Chances are you’ve been bent over that thing all day and haven’t even noticed that the sun is shining. Give up on the idea that you should be normal. The only normal people are people you don’t know yet. Everyone is weird and that’s totally okay. Love your weirdness. Which of these get-happy tips do you agree with you? Do you have any keys to happiness? Comment below! ● Main image: The School of Life/YouTube.com Written by Tine Steiss Tine is part of the happiness.com team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on: Instagram.

As parents or future parents, we want nothing more than for our kids to be happy. But can we guide our children into a more joyful way of being? Mother and teacher Molly Scanlan believes we can by introducing them early on to happiness habits. Read her six secrets to raising happier and contented children that appreciate life. Whatever hopes and goals we have for our children, we all want them to be joyful and experience happiness. The encouraging news is that, just like good manners, you can teach the habits that lead to happy children. As parents, we hope to impart the beliefs and good habits that we want our kids to carry into adulthood. And, interestingly, a German study from 2013 found that parents do indeed transmit values and behaviours to their children. The researchers also concluded that the life satisfaction of kids continues to be influenced by that of their parents (and vice versa) throughout life. So, parents have a powerful role to play in the production of happy children. As both a parent and teacher, I know that the early years are a prime time for learning. But as well as academic, social and physical skills, you can also pass on the keys to developing a satisfying and happier life. Secrets to raising happy children In your own quest for happiness, you may have already come across habits that you've started to build into your life. Indeed, you may have realised that this can take a lot of time and effort (and that happiness is a journey and not a destination). So, if you're a parent, do your children a favour and install them with these happiness habits as they grow up. Even if you're not a parent, this advice is also relevant for those of us with younger family members in our lives, perhaps a niece or nephew. Tip 1: Exercise Regular physical exercise has a host of health benefits. As well as keeping our bodies functioning better for longer, it positively affects memory, concentration and academic performance. Exercise has also consistently been shown to combat the symptoms of depression and anxiety. We’ve all experienced a lack of motivation for getting off the couch and getting moving. Young, happy children naturally run, climb and dance – they certainly don’t seem to suffer from lack of energy or desire! But somewhere along the line, many of us become more sedentary. But studies indicate that if we use self-control we can turn exercise into a regular habit. So, how can we make sure our children grow up with exercise as part of their routine? A recent study found that ‘controlled motivation’ for physical activity when younger led to a negative effect on their participation in exercise at age 11. This means we cannot force our kids to exercise. Like us adults, children want to do things if they’re fun. Partaking in active pursuits as a family will teach them that this is a joyful and standard building block of life. So, your kids need to see you enjoying exercise, too. As I have a toddler, we spend a lot of time in the park. I encourage him to challenge himself when climbing and jumping, giving him absolute freedom unless it’s dangerous. Also, support your children to find a team sport they enjoy: scheduled practice and forming friendships should help them continue to love it and participate in the long-term. Tip 2: Get out in nature If you can, do plenty of those physical activities outside. We’ve all seen happy children running around in the fresh air and felt better ourselves after a long walk in a park or along a trail. Indeed, there's a growing body of evidence showing that simply connecting with nature has a positive impact on our mental health. Forest bathing as a practice began in Japan but has gained popularity as a therapeutic method across the globe. If you want your children to feel less stressed and more mindful, get them into the habit of spending time near trees and green spaces. A study of nearly 300 children in Mexico revealed a link between feeling more connected with nature, demonstrating sustainability-related behaviours and self-perceived happiness. In our family, we love getting out into the countryside by train or walking to the woods. My son can name different types of birds and trees and asks lots of questions. Like a lot of kids, he adores muddy puddles and collecting sticks and stones! Nature = happy and contented kids! If you and your family regularly spend time in natural surroundings, this gives your children an opportunity to feel more connected with the landscape. Carrying this feeling into adulthood, they can give their happiness a boost each time they venture outside. Ttip 3: Find their passion Finding and pursuing a passion in life is great for our well-being. Indeed, having a sense of purpose and knowing which activities that bring us joy lead to greater happiness. The best way you can support your child in this quest is by opening up their horizons. Give them opportunities to try a range of things – even things you may not enjoy yourself! Follow their lead and listen when they tell you what they do and don’t enjoy. They will then naturally narrow down to the pursuits that bring them the most happiness. Given a chance to practise regularly and see improvements, they are more likely to continue this hobby past adolescence. “Parents have a powerful role to play in the production of happy children. As a parent and teacher, I know that the early years are a prime time for learning.” However, no one likes a pushy parent and it seems children themselves agree! Do not force your kids into activities – simply support them in making choices. Katie Hurley, a child and adolescent psychotherapist, warns against pushing your child towards one specific skill or activity. She told Psychology Today: “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” Tip 4: Journaling There are many different forms of journaling, and it has recently become a popular tool specifically for supporting good mental health. Practising gratitude, including on paper, can promote happiness, mindfulness and clarity. And science shows it can help in creating contented kids. A gratitude practice was linked to happiness in a study of 5-year-olds. Another study looking at teenagers found a positive association between gratitude, life satisfaction and optimism. So whatever age your child is, they can benefit. Start simply by introducing the concept of gratitude to children at a young age. Asking questions such as “what was your favorite thing you did today?” and modelling statements such as “we are so lucky to get to see this view” will encourage them to do the same. We do this at home and I can already see that our toddler has taken it on board. The other day he got an ice cream and as he sat down to lick it he said, “I’m a lucky pup!”. Journaling fosters happiness in kids shutterstock/Syda Productions Once kids have the habit of expressing gratitude verbally, as they get older they can graduate to writing it down. You can give them ideas, but it will work best if they discover a way of journaling that they find most helpful. As your kids enter adolescence, they may choose not to share this process and document with you but you can rest easy in the knowledge that processing their emotions on paper and feeling grateful for all they have is boosting their happiness. Buy your happy children a new notebook today to start a positive habit that could help them stay that way for years to come. Tip 5: A sound sleeping routine Sleep is a hot topic in the parenting world! For those of use who are up multiple times in the night, we are well aware of how disturbed sleep affects parents. But the gift of consistently good sleep might be the most powerful gift we can give our children. Getting a good night’s rest benefits us in lots of ways. Repeated insufficient sleep has been linked to diabetes, heart disease and even lower life expectancy. It can also correlate with depression and anxiety. Happy children are those that get enough good quality sleep. “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” This is not to say that you need to sleep train your baby: that is a personal choice families make. Rather, as your child grows, help form the habit of a good bedtime routine and teach them what constitutes a suitable sleeping environment. There are lots of ways to promote good sleep. Provide your child with a comfy, safe bed and a room that isn’t too hot (about 20 degrees celsius). Keep a consistent bedtime routine. Wind down with quiet activities, put away electronics and give your child a bath. Reading a bedtime story has educational as well as sleep-related and emotional benefits. When your child is older, you can talk to them about the effects of caffeine and alcohol and encourage them to keep their phone outside of their room at night (though that last one might be impossible!). Tip 6: Don't praise too much This might be surprising, but you should avoid over-praising your child. This can turn happy children into frustrated adults. This doesn't mean you should never tell them they’ve done a great job – you just need to praise the right things in the right way. Liberally piling on the positive feedback can create what’s known as a ‘fixed mindset’ in your child. They will incorporate the idea that (for instance) “I’m good at maths” into their identity. Then when they encounter a challenge or make a mistake, they will be devastated, as this doesn’t tally with their sense of self. Learn more about instilling a ‘growth mindset’ in your child and they should become more resilient and determined. Teach them that mistakes are not to be avoided at all costs. In fact, they are a vital part of the learning process. This is something I do with my own son. I’ll admit I sometimes sound a bit silly praising a 6-month-old for their effort but I’m expecting this to pay off in the long run! I look for opportunities to comment on the way he solves a problem or how he shows perseverance rather than simply tell him he is great at something. The wrap: raising happy kids The gift you have been given yourself is being in the position to help your child start a lifetime of happiness. While no one is blissfully happy all of the time, you can provide your child with the habits that promote robust mental health and chances for joy. Many of the ways in which we, as adults, try and pursue happiness can start almost from birth. Model these behaviours in front of your children and explain them explicitly when they're older. The great news is, that well-being is ‘contagious’ within families. A study has shown that positive aspects of well-being are transmitted between all members of a household. So, working on your child’s happiness habits as well as your own will benefit everyone in your family. ● Main image: shutterstock/Jacob Lund happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Family activities | Nature | Sports & physical activities Written by Molly Scanlan Molly Scanlan is a freelance writer, parent and teacher from London, UK. She writes about health, science, education and parenting. Connect with her on Twitter and find out more on her website.

How can you measure happiness when it means different things to different people? As Ed Gould explains, it is possible. Here are the techniques used in mapping and measuring happiness and well-being, and the reasons why it's important. Measuring happiness is becoming an important tool. Economic growth, physical health and confidence in the future prospects of a person or country are all important factors when assessing and comparing them. However, no institution, nation or group of people can really be properly understood without also factoring in a number of other elements. And one of those key elements that is becoming increasingly looked upon by academics is happiness. Nevertheless, measuring happiness presents certain challenges. Indeed, how and why should we bother with it at all? Measuring happiness is tricky because it relies on mapping subjective well-being. Of course, subjective well-being is just that: an idea that will vary from person to person. In other words, measuring happiness in one individual could mean that their subjective well-being is recorded at a much higher level than another. Who could tell if this is truly accurate? Who's to say that the answer given is in any sense 'wrong'? Shouldn't we abandon the idea of measuring happiness as too complex or too nuanced? Different strokes: happiness means different things to us all Well, no. This is because refraining from measuring happiness with the best tools available will result in a gap in scientific knowledge. Without some form of assessment of happiness and well-being, it would be impossible to compare the outcomes of certain long-term policy decisions, for example. RELATED: Happiness – what is it exactly, anyway? One could not compare the differences between two countries undergoing different economic circumstances fully, either. From a political, sociological and from a sheer interest in humanity point-of-view, measuring happiness has never been so important. Let's examine how to measure happiness and delve into the methodologies on offer in a little greater depth. Happiness: how to measure it According to Mark K Setton, D.Phil, the CEO and founder of The Pursuit of Happiness, leading positive psychologists are focussing on the cultivation of positive emotions with a variety of techniques nowadays. The trouble is that well-being and happiness cannot be measured in a single snapshot to determine which of those techniques are most effective. “Refraining from measuring happiness with the best tools available will result in a gap in scientific knowledge.” Setton argues that happiness is rather like physical well-being: multiple measurements and assessments must be made to understand the body's well-being in the round. Likewise, just asking someone how happy they feel would be overly simplistic. As such, his organisation backs the questionnaire approach whereby multiple questions are put to participants in study programmes. • SIGN UP! Join our curious and caring community • As data from these subjective well-being surveys is collated, so spikes and anomalies are evened out. Ideally, discrete data is collected which can then be quantified. Therefore, questionnaires should not ask open questions, such as “How happy are you?” Instead, they should ask participants to score themselves with an instruction to score their happiness level on a scale, for example, between one and ten. How to measure happiness: questionnaires There are now many questionnaires that are widely used by academics and scientific researchers to assess happiness levels across the globe. Here are four of the most important: The Panas Scale (Watson, Clark, Tellegen) The Oxford Happiness Inventory (Argyle and Hill) Subjective Happiness Scale (Lyubomirsky & Lepper) Satisfaction With Life Scale (Deiner, Emmons, Larsen and Griffin) According to Todd B Kashdan of the Department of Psychology at the University of Buffalo, the 29-question Oxford Happiness Inventory, which was developed for use back in 2002, overlays some of the important factors involved in assessing oneself in terms of happiness. How to measure happiness? Start with a questionnaire Kashdan argues that measures like self-esteem and sense of purpose are taken in the survey but that they're not properly differentiated from one another, leading to an overly ambitious correlation between them. In spite of the criticism of the particular ways in which questionnaires are put together, few psychologists today would argue that they constitute the best way we currently have of quantifying the qualitative assessments needed to measure subjective well-being. RELATED: The World Happiness Report While the academic debate rages on about the best way of measuring happiness in various questionnaire forms, the scientific community continues to make these assessments in order to better understand happiness and how it impacts on both the individual and society as a whole. Measuring happiness: unifying the methodologies Of course, if one academic study into subjective well-being uses a particular questionnaire, then the results found in that sample group can only inform us of that group of people and of other groups which have been subject to assessments using the same methodology. If academics use their own questionnaires, then no matter how carefully the data they collate has been analysed, it's not possible to pool such datasets. Therefore, relatively simple questionnaire formats have been developed so that researchers can use the same scales and the same form of wording around their questions in order to obtain results which can be used together. • JOIN US! Find new friends from different cultures around the world! • The Subjective Happiness Scale is a good example of this sort of approach. The questionnaire can be downloaded by anyone so long as it's for academic research and not commercial use. It uses a simple scoring system of one to seven which cleverly allows people to place themselves in the middle of the scale, at number four, if they feel that's appropriate for them – not all scales allow for this. Additionally, it allows researchers to ask negative questions, like those about being unhappy. All the researcher needs to do is to reverse the scoring system to continue to obtain viable and simple-to-understand results. Another questionnaire that does this is the Better Life Index, the sophisticated survey from the Organisation for Economic Co-operation and Development (OECD). For a more detailed look at the questions it uses to measure happiness, do explore the OECD Guidelines on Measuring Subjective Well-being. “Happiness is rather like physical well-being: multiple measurements and assessments must be made to understand the body's well-being in the round.” With small sample groups, this approach works very conveniently. For mass observations surveys, such as those which measure and compare happiness in every country of the world, it's essential. The Organisation for Economic Co-operation and Development (OECD) has now developed academic guidelines so that data of a similar nature can be gathered. As such, if you want to know how happy women in South Africa rate themselves compared to retired men in Canada, it should be possible. The OECD is charged with bringing about worldwide progress in 11 areas of well-being, such as employment, health, housing and civic engagement. It needs to understand happiness on a global scale, therefore. Hence the need for a consistent and unified methodology. Since 2011, when the OECD published its 'How's Life' report, it has been involved with standardising the ways in which the statistical data in many areas are collected, including those devoted to measuring happiness. As such the OECD has made great strides in helping us to understand human happiness around the world. ● Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

The world's problems may feel overwhelming, but we can nurture our caring spirit so we stay active in solving them. By Tim Desmond on behalf of Greater Good Science Center. Looking around today, it’s hard to escape the conclusion that our world is screwed. Of course, there’s a lot of beauty in the world, too; but the sheer magnitude of violence, greed, hatred, and straight-up stupidity can be overwhelming if we pay attention and care about what’s happening around us. What’s more terrifying, though? When good-hearted people get overwhelmed by all of it, lose touch with their humanity, and stop caring. The challenge of staying human in the middle of this comes down to how we respond to the suffering around us and in ourselves. If we despair and give up, that’s not helpful; on the other hand, it also doesn’t help if we allow self-righteousness to poison us with indignation. Whether we are hurting because of our own problems or from witnessing the pain of others, we have to learn how to take care of our compassionate natures, so we don’t get overwhelmed. Sad stories: the news is full of negativity In my book, How to Stay Human in a F*cked-Up World, I write about how a meditation practice can help you to cultivate an open heart in the face of so much suffering. These teachings can be applied to a formal sitting meditation practice, or just used to develop new ways to relate to yourself. Here are some of the things I’ve found helpful — supported by science — that you can do yourself when the world becomes too much. The part of life that’s beautiful When everything around you seems f***ed up, it’s easy to think nothing good exists — or even if it did, it wouldn’t matter. However, if you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed. Since we tend to keep bad stuff in our minds more than good stuff, we need to actively seek out what’s beautiful in life to overcome this natural negativity bias. And we should, because experiencing positive emotions — like happiness and awe — can give us the energy we’ll need to be more involved in caring for others. RELATED: 11 science-backed truths about finding happiness One practice I offer in my book is to list all of the conditions for happiness that are present in your life right now — maybe things you take for granted, like having a warm bed or having a close friend. Every moment contains infinite causes for happiness and infinite causes for suffering. The condition of our minds depends on what we’re paying attention to. So, we train ourselves not to forget what’s beautiful.
 The part of life that’s painful Acknowledging what’s beautiful in the world doesn’t mean that we’re ignoring what’s painful. Instead, we learn how to mindfully listen to pain with love and acceptance. We become aware that fear, anger, or grief is present inside of us. Then we can approach our pain with the attitude of “I see that you’re suffering. Everyone suffers sometimes, and you’re allowed to feel what you feel. I am here for you.” This acceptance can help us to manage our stress and have more energy to stay compassionate when faced with the problems of the world. “If you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed.” In my own life, there are many moments when I feel like avoiding my suffering. However, I’ve learned that my life can be much better if I do the exact opposite. Instead of running away, I bring a more focused attention to the unpleasant sensations in my body and tell myself, “Whatever you feel in this moment is completely OK.” Resistance may arise in me — I may tell myself that I don’t want to feel like this — but I just shift my attention and acceptance to that voice, saying to myself, “I know you want ease and safety, just like everyone else does. I’m here to listen and help.” This self-compassion soothes me and works much better than trying to transform my pain by ignoring it or berating myself for it. RELATED: How to avoid keep the greater good in mind during the Coronavirus outbreak When I say “like everyone else does,” it helps me to keep in mind our common humanity — particularly the fact that what we do is always motivated by the desire to avoid suffering and find wellness. If you’re angry about a social injustice, the deepest motivation for that anger is your wish to live in a peaceful and just world. If you lost your temper with your child and now feel ashamed, the deepest motivation in your shame is your wish to have the best possible relationship with your child. When we look at our thoughts, feelings, and actions under the light of that understanding, we can more easily forgive ourselves and others when we or they fall short. Stay human, even when other people suck Humans can be pretty terrible at getting along. Whether it’s two people who are in love but can’t stop hurting each other or thousands of people who are trying to build a social movement but can’t agree on anything, it seems like it shouldn’t be this hard. But it is. Forever friends: appreciate the good stuff shutterstock/rawpixel.com When your interaction with someone is derailing, take a minute to consider whether you are criticizing or making a demand of them. Then, check in with yourself: What need is underneath this? What’s my deepest motivation? Maybe you’re yelling at your spouse because she’s late (again) from work and the dinner you made is getting cold. The hidden need might be that you don’t feel respected or appreciated for your efforts… and you’re hungry! When you identify the hidden need, self-compassion becomes easier. In that moment, your practice can sound like, “I’m angry because I want to feel respected and appreciated, just like every other human being. That wish in me is beautiful, and it’s OK for me to feel it.” Breathing like this for a minute or so will usually defuse your frustration. In the light of seeing your own deeper needs, you’ll also feel more curious about the needs motivating the other person. RELATED: How to practise self-compassion – 6 proven techniques Applying the teachings of mindfulness and self-compassion to real-life challenges isn’t easy. My new book tells the story of how I’ve learned to deepen my practice through healing from a difficult childhood, engaging in political organizing, and losing my wife to cancer. I hope it can inspire you to deepen your practice, as well. ● Main image: shutterstock/Dragon Images Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu