Research that has come out of the fields of positive psychology and neuroscience is revealing that you can learn how to override the effects of stress, change your brain, train your mind, and manage your emotions, all of which allows you to experience greater ease, well-being and happiness. You do this through what I call self-regulation practices. Here is some of what the research has found.
Researchers in the field of positive psychology produced what is called the “happiness formula:”
H = S + C + V
H is the level of happiness you actually experience which is determined by the following:
S is your genetic set point range for happiness based on your personality and temperament (50%)
C refers to the conditions or circumstances of your life (10%, except in extreme circumstances)
V refers to the voluntary activities you do, including how you choose to think, interpret, and what you choose to focus on and do (40%).
They went on to explore what kinds of conditions and voluntary activities push your level of happiness to the top of your potential range. In reviewing the research here’s what appeared to be statistically significant:
The most mentioned area has to do with your state of mind. This includes how you choose to think and interpret things, what you choose to focus on, and how you manage your mind. Two aspects of your state of mind warrant being singled out as new research has confirmed that cultivating optimism and mindfulness are keys to increasing your happiness. The new science is showing that changing what goes through your mind changes your neurochemistry and neural wiring, literally restructuring your brain. That’s why you can up your set point to the top of your happiness range, and possibly even exceed it.
The next most mentioned area has to do with addressing and accepting your emotions which includes dealing with present emotions, as well as, emotions from your past (healing wounds and trauma), managing stress, and evoking positive emotional states. One aspect of your emotions that has been studied due to its effectiveness in creating and sustaining happiness is gratitude. Research has confirmed that cultivating an “attitude of gratitude” gives you a huge leg up on happiness.
Finally, several other areas proved to be significant. They included finding meaning and purpose in your life; connecting with something larger than self; body and lifestyle issues such as diet, exercise and sleep; and activities or experiences such as relatedness (feeling connected to others), altruism (helping others, acts of kindness, service,) working on positive goals that highlight your strengths, and “flow experiences” where you are deeply engaged in a pleasurable activity.
Regardless of where you are right now, you can begin making changes in yourself and life that will increase your sense of well-being and happiness.