By Ho Shee Wai

Director/Registered Psychologist

The Concept of Happiness in Psychology

Happiness is a multifaceted concept in psychology, often described as a state of well-being characterized by positive emotions and life satisfaction. Researchers generally categorize happiness into two main components:

Hedonic happiness

which focuses on pleasure and the avoidance of pain. This is where most people mistakenly believe where they can find happiness, hence they focus on getting as much fun as possible, refusing to look at things that potentially might be painful, and accumulating money, physical possession, etc. While these might temporarily provide a high, they are left feeling empty in the end.

Eudaimonic happiness

which emphasizes living a meaningful and purposeful life. This approach focuses on finding what gives their life meaning and to direct all decisions and efforts in achieving these goals and values.

In psychological research, happiness is not just seen as an emotional state but as a crucial aspect of mental health that can significantly influence various life outcomes. Studies have shown that happier individuals tend to experience better physical health, stronger immune systems, and lower levels of stress. Moreover, happiness has been linked to improved relationships, greater resilience, and enhanced productivity. When individuals experience higher levels of happiness, they are more likely to engage positively with others, contribute to their communities, and pursue their goals with greater enthusiasm. All these underscores the importance of happiness not just for personal fulfilment but also for overall well-being.

Strategies for Cultivating Happiness

Here are some strategies that you can immediately put in place to start your journey to happiness.

Gratitude Practice

Studies have shown that keeping a gratitude journal can enhance well-being. Write down or type up to five things for which you feel grateful daily

Mindfulness and Meditation

Findings have shown the benefits of mindfulness practices including stress reduction and emotional regulation. Here and here are some of our previous blogs on mindfulness.

Physical Activity

Research has shown that physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress, and anxiety than medication or cognitive behavior therapy. Pick something you can enjoy and do consistently. Start small (e.g., taking 15 minutes walk around my house, doing some stretching while you watch your favourite sitcom).

Social Connections

Science has shown the importance of relationships and community. People who have one or more close friendships tend to be happier. People with few social ties are 2 to 3 times more likely to suffer from depression, as compared to those with stronger social bonds. People with strong and healthy relationships are less likely to feel stressed by challenging situations. Start by reaching out to 1 new acquaintance or reconnect with 1 old friend.

Acts of Kindness

A wealth of research now demonstrates that altruism is often positively correlated with subjective well-being. Start by doing 1 kind act or think 1 kind thought to the people in your immediate circle.

Common Barriers to Happiness

The steps above seemed easy and straight forward. Then why are people not already happy? Perhaps this is link to some common barrier to Happiness.

1. Negative Thinking:

This involves a tendency to focus on the negative aspects of situations, often leading to feelings of hopelessness or despair. Cognitive distortions, such as all-or-nothing thinking or catastrophizing, can exacerbate this barrier.

Impact:

Chronic negative thinking can diminish emotional well-being, leading to increased anxiety and depression.

Solution:

CBT, Cognitive Restructuring. Challenge negative thoughts by questioning their validity. For example, ask yourself, “Is this thought based on facts or assumptions?”

Tip:

Keep a thought journal where you record negative thoughts and counter them with more balanced perspectives.

2. Social Comparison:

People often measure their worth or happiness against others, particularly in the age of social media, where curated images can create unrealistic standards.

Impact:

This can lead to feelings of inadequacy, jealousy, and lower self-esteem, ultimately hindering one’s sense of happiness.

Solution:

 Limit Social Media Exposure. Take breaks from social media or unfollow accounts that trigger negative feelings.

Tip:

Replace social media time with activities that promote real-life connections and positive interactions.

3. Fear of Failure:

The fear of making mistakes or not meeting expectations can prevent individuals from pursuing goals or taking risks.

Impact:

This fear can lead to stagnation and missed opportunities for growth and fulfilment.

Solution:

Set Realistic Goals. Break larger goals into smaller, manageable steps. Celebrate small wins to build confidence.

Tip:

Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) when setting goals.

4. Perfectionism:

Setting unrealistically high standards for oneself can create constant dissatisfaction and self-criticism.

Impact:

Perfectionists often feel that their achievements are never enough, leading to chronic unhappiness.

Solution:

Embrace imperfection. Acknowledge that mistakes are part of the learning process. Shift the focus from outcomes to efforts and experiences.

Tip:

Schedule self-care activities just like you would any important meeting, making it a non-negotiable part of your day.

5. Lack of Self-Care:

Neglecting physical, emotional, or mental self-care can drain energy and diminish overall happiness.

Impact:

Without proper self-care, individuals may feel overwhelmed and unable to cope with life’s challenges.

Solution:

Prioritize Self-Care. Incorporate regular self-care routines that include physical activity, healthy eating, and relaxation techniques.

Tip:

Schedule self-care activities just like you would any important meeting, making it a non-negotiable part of your day.

If you find yourself struggling to overcome these barriers, it may be time to seek profession counselling help from a Psychologist, Counsellor, or Psychotherapist of The Counselling Place. The Psychologist, Counsellor, or Psychotherapist is able to explore the underlying issues which are creating these barriers, providing support and coaching to help you arrive at your goals of happiness. Book in a session with our team today!