What is happiness?

We use the word ‘happy’ a lot. “Happy Friday!” “Let’s find a happy medium.” “I’m in my happy place.” “Happy birthday!” But what does it really mean to be happy?

The truth is, happiness is a complex thing, both to define and to understand. There are lots of factors that affect our happiness – or lack of it – and some are more tangible than others. So, let’s look at what it means to be happy and tackle some of the common myths and misrepresentations that confuse the issue.

What is happiness?

That’s the big question that philosophers and psychologists have been trying to answer for centuries.

The general consensus is that true happiness is more than just a good mood or a moment of pleasure.

Instead, happiness is defined as a longer-term state of wellbeing and contentment. It can come from having balance in your life, a positive state of mind and a sense of meaning and purpose. And, as with most aspects of our health and wellbeing, science plays a significant part too.

The science of happiness

A big part of understanding happiness is about understanding the science behind it.

Firstly, our genes play a significant role. It’s thought that around half our happiness levels can be attributed to genetics,^1,2 so some of us are just more predisposed to be happy than others. But that doesn’t mean we have no control. Circumstances and choices account for the other 50%, so it’s possible to improve happiness levels. And science plays a part here too.

Humans have evolved to seek happiness. When we experience success or do something positive – like achieve a goal or do some exercise – our bodies produce neurochemicals and hormones. These translate positive experiences into feelings of happiness in the brain.

Here are some examples of neurochemicals that can impact our happiness:

• Dopamine. The ‘reward’ or ‘feel-good’ hormone, dopamine can create that sense of pleasure you feel as a reward for a personal achievement. It’s also linked to confidence, learning and memory. You can help increase your dopamine levels by setting and achieving goals in your day-to-day life.
• Oxytocin. Also known as the ‘love hormone’, oxytocin is linked to human interaction, trust and bonding. It makes us feel good when we bond intimately with others, from romantic relationships to childbirth. So, face-to-face interactions with family and loved ones are important for your happiness.
• Endorphin. This is the body’s natural painkiller. Endorphins are produced during strenuous physical exertion, which is why you might feel great after a run or a high intensity physical workout. Endorphin levels can also increase after eating or sexual intercourse.
• Serotonin. This hormone regulates mood, sleep, appetite, digestion, focus, and memory, all of which are central to our overall health and happiness. It’s also linked to confidence and self-esteem, so you can increase serotonin levels by taking part in meaningful activities and accomplishing goals.

The pursuit of happiness

Knowing the science is one thing, but it’s important to understand how this translates into our day-to-day actions and experiences.

The important thing to remember is that it’s an ongoing process. Happiness is different to momentary pleasure. Here are some key areas to focus on and practical ways to help improve your neurochemical levels and feel happier.

1) Spend time with loved ones

As much as you need to put yourself first and build a routine that works for you, you also need to spend time and make memories with friends and family. Laughter, connection and intimacy all produce neurochemicals and give us a sense of belonging and value, which are vital for our happiness.

• Close romantic relationships help produce oxytocin, as mentioned above, and can make you feel loved, valued or give you a sense of purpose.
• Laughter releases endorphins, and you’re more likely to laugh with others than you are alone.
• Certain activities that make us feel good, like dancing or sports, are better when you do them with friends.
• Talking to loved ones and sharing your concerns is also important. Even the happiest among us can feel low from time to time. It’s always best to talk about your feelings rather than bottling them up.

2) Make happiness a daily habit

There’s not a one-size-fits-all approach to happiness, and there’s no simple solution. It’s linked to the way we live our lives, so our habits and routines play an important part.

• Exercise. Whether it’s occasional or regular, moderate or strenuous, exercise can release endorphins and help us lead a healthier, more fulfilling life.
• Sleep. Getting enough good quality sleep is vital to your health and happiness. That means prioritising sleep to ensure you’re getting seven to eight hours per night, but also winding down properly before bed.
• Eat well. The gut and the brain are intrinsically linked. Certain foods also impact hormone levels, so eating a good, balanced diet is key to being happy. For more information about the importance of a balanced diet, check out our article on the gut-brain connection, and the ‘brain food’ that plays such an important role in our mental health.

>Read more on the gut-brain connection

• Limit alcohol. While drinking alcohol may feel relaxing or that it helps us switch off, it inhibits the production of good neurochemicals. It can also leave us feeling low afterwards, and it disturbs sleeping or eating patterns.

3) Recognise and manage stress

Stress produces another hormone – cortisol – which can inhibit the production of dopamine and serotonin, so long-term stress can really hinder your happiness. It might sound like it’s easier said than done to manage stress, but it’s important to find ways of restoring balance. You could try:

• stepping away from the source of your stress - this could be something as small as getting up from your desk if work is becoming stressful
• do some light exercise - try some breathing exercises or meditation techniques
• do something that relaxes you, such as reading or painting
• socialise with friends and laugh!

>Read more on how to treat stress

4) Put yourself first

We all have responsibilities and commitments, but it’s important to take time to yourself so you can do things you enjoy. Have a clear cut-off between work and personal time, particularly if you’re working from home, and build enjoyable activities into your routine to make sure you do them. This could include:

• spending time outdoors and getting plenty of sunlight, which can really help boost serotonin levels.
• being creative or doing something you’re good at (e.g. writing, painting, cooking)
• switching off and escaping with a good book or a movie
• time to yourself, anything from meditation to a long soak in the bath.

5) Make happiness a daily habit

There’s not a one-size-fits-all approach to happiness, and there’s no simple solution. It’s linked to the way we live our lives, so our habits and routines play an important part.

• Exercise. Whether it’s occasional or regular, moderate or strenuous, exercise can release endorphins and help us lead a healthier, more fulfilling life.
• Sleep. Getting enough good quality sleep is vital to your health and happiness. That means prioritising sleep to ensure you’re getting seven to eight hours per night, but also winding down properly before bed.
• Eat well. The gut and the brain are intrinsically linked. Certain foods also impact hormone levels, so eating a good, balanced diet is key to being happy. For more information about the importance of a balanced diet, check out our article on the gut-brain connection, and the ‘brain food’ that plays such an important role in our mental health.
• Limit alcohol. While drinking alcohol may feel relaxing or that it helps us switch off, it inhibits the production of good neurochemicals. It can also leave us feeling low afterwards, and it disturbs sleeping or eating patterns.

For more insight on finding happiness, check out the NHS information on How to be happier.

Happiness myths

Of course, with so much that can impact our happiness – as well as all the different definitions, interpretations and uses of the word – there will always be some misconceptions to contend with. Let’s have a look at some of the most common ones and explore the truth behind them.

Happiness is just a state of mind

With so many different factors that can influence your happiness, it’s certainly not all in your mind. Hormones, habits, relationships, genes, diet and gut health all play their part. And while mindfulness can really help, there’s more to it than that – true, sustained happiness is linked to every aspect of your life.

“I’ll be happy when…”

A common mistake many of us make is to imagine or assume that we’ll be happy when we get something we want or when something specific happens in our lives. Getting a new job. Buying a new car. Going on holiday.

While these things may bring about a short-term high, the positive effects are often short-lived. We become accustomed to new circumstances or possessions and start looking for the next ‘thing’ that’ll make us happy. This is known as ‘hedonic adaptation’ where the positive effects that certain events have on our happiness fade over time.³

Long-term happiness isn’t attached to material possessions or moments, and you’ll never truly enjoy those things unless you take a more holistic approach to happiness.

I know what makes me happy

You may have a good idea of what you do and don’t like, or what keeps you in good spirits, but this doesn’t necessarily mean you can predict or pinpoint what will make you happy.

This also ties into the previous point about expecting certain situations, achievements or possessions to bring about happiness. Happiness can come from unexpected places and it usually develops over time, so it’s better not to have any expectations and to just enjoy the journey.

In fact, having high expectations for happiness can lead to disappointment when things don’t go as planned, and this can have a negative impact on your happiness.

Happily ever after…

Happiness can come from any and all aspects of your life. The science is interesting, but in practical terms, it’s useful to know what healthy habits you can adopt or lifestyle changes you can make to maintain your long-term happiness.

And remember, there’s not one simple solution. You’ll need to find what works for you and give it time. But then, as the famous saying goes: “Happiness is a journey, not a destination.”

References

1. The science of happiness - Psychology Today
2. The secret to happiness? - Harvard Health Blog
3. Hedonic Treadmill - Psychology Today