In August, Happiness Happens Month is an occasion dedicated to celebrating what makes you happy and finding happiness in everything you do.
So, what brings about your state of happiness? It’s a simple question that some of us struggle to answer.
A 2022 global report by Oracle and Gretchen Rubin revealed that 45% of people have not experienced true happiness for more than two years, while 25% have forgotten or don’t know what it means to feel truly happy.
In 2023, the Office of National Statistics reported that people in the UK were generally less happy than before the COVID-19 pandemic. This year, Britain is ranked as the 20th happiest nation in the world. However, there has been a drop in the world happiness rankings compared to 2023. Young people in the UK are reported to be more miserable than older generations, with those under 30 ranking 32nd in happiness, while those over 60 rank 20th.
As a friendly reminder to stay focused on discovering and enhancing genuine happiness, the BIMA Wellbeing Steering Group is here to help you cut through any external influences that may be clouding your perception of happiness. In this guide, let’s work together to keep our focus on what truly matters.
Happiness is typically defined as a state of emotional well-being marked by feelings of contentment, joy, pride, amusement, and other positive emotions. This positive emotional state is often influenced by a combination of factors, such as meeting one’s fundamental human needs, personal achievements, and social connections.
Understanding happiness and fulfilment requires acknowledging that these terms, although often used interchangeably, represent distinct concepts.
Happiness is a temporary emotional state, while fulfilment is a long-term state of being. Happiness is fleeting; it comes and goes like anxiety, fear, and worry, whereas fulfilment is enduring and everlasting. It could even be argued that happiness stems from fulfilment.
Nurturing fulfilment involves self-acceptance, gratitude, optimism about the future, and finding meaning and purpose in life.
It’s important to recognise that while many seek happiness, it is the pursuit of fulfilment that truly supports a sustained and meaningful existence, ultimately contributing to overall well-being.
Engaging in self-care activities has long been considered instrumental for overall happiness. Practices such as regular exercise, eating nutritious foods, leisurely walks in natural settings, yoga, and incorporating meditation into daily routines have been shown to significantly increase the levels of endorphins and other “happy” hormones in the body.
However, individuals dealing with mental health crises may find it difficult to access or benefit from some self-care activities. While self-care plays a significant role in boosting happiness, it may offer only a partial solution to a broader issue.
For those looking to enhance happiness with minimal effort, there are simple yet profound methods. As Steve Maraboli once proclaimed, “true happiness can be found in the tiniest of things“, highlighting the importance of embracing small, everyday joys.
1. Engage in Random Acts of Kindness
Kindness is a commendable attribute of human nature that significantly contributes to the overall well-being of individuals, making the world a happier place. When receiving kindness, individuals experience an uplift in spirits, a sense of being valued, loved, and welcomed, as well as other positive emotions.
The benefits of kindness extend beyond the recipient, positively influencing the well-being of the giver as well. Studies have found that engaging in acts of kindness is associated with enhanced emotional wellness. A study conducted by Professor Sonja Lyubomirsky’s at UC Riverside revealed that individuals who committed to five random acts of kindness weekly for six weeks experienced a notable 42% increase in happiness compared to those who did not.
Random acts of kindness can manifest in various forms, such as smiling at a stranger, sharing food with a homeless individual, assisting a family member with a chore, sending flowers to a friend, embracing a loved one, or complimenting a passerby.
Kindness embodies simplicity, is cost-free, and contributes to improved health. To encourage the practice of kindness, the Mental Health Foundation provides a list of 50 random acts of kindness.
“Kindness is the golden chain by which society is bound together.” – Johann Wolfgang von Goethe
2. Express Gratitude
In positive psychology research, gratitude has consistently been linked to increased levels of happiness. Numerous studies have shown that expressing gratitude can lead to higher positive emotions, improved health outcomes, greater resilience in facing challenges, and stronger interpersonal connections.
Harvard Health Publishing highlighted a research study on gratitude led by psychologists Dr. Robert A. Emmons and Dr. Michael E. McCullough. The study involved dividing participants into three groups, each tasked with journaling about their daily experiences over a 10-week period.
One group focused on documenting things they felt grateful for during the week, while another group recorded daily irritations or displeasing events. The third group documented events without emphasizing their positive or negative nature. At the end of the study, the group that journaled about gratitude showed increased levels of optimism and greater overall life satisfaction. Surprisingly, this group also exhibited higher levels of physical activity and reported fewer visits to healthcare professionals compared to those who focused on sources of aggravation.
“Gratitude is a vaccine, and antitoxin, and an antiseptic.” – John Henry Jowett
3. Practice Mindfulness
Mindfulness involves being fully aware of our thoughts, feelings, bodily sensations, and surrounding environment in a kind and nurturing manner. It’s common to lose awareness of our surroundings and become disconnected from our bodily sensations, getting caught up in our thoughts without recognising their impact on our emotions and behaviour.
According to a study on the effects of mindfulness on psychological health by Keng et al., “mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced psychological symptoms and emotional reactivity, and improved behavioural regulation.”
A crucial aspect of mindfulness is re-establishing a connection with our bodies and the sensations they experience. This involves paying attention to the sights, sounds, smells, and tastes of the present moment. Furthermore, it also involves being aware of our thoughts and feelings as they arise moment by moment. You can find more mindfulness tips from mental health charity, Mind.
“In today’s rush, we all think too much, seek too much, want too much – and forget the joy of just being.” – Eckhart Tolle
4. Practice Self-Compassion
The concept of self-compassion involves treating oneself with the same kindness and understanding that one would offer to a friend while cultivating mindfulness and putting personal experiences in the broader context of life.
Scientific data shows that self-criticism reduces our ability to cope with setbacks, intensifies emotions, and hinders the ability to learn from our mistakes. On the other hand, research emphasises that self-compassion is a much more beneficial approach. Dr. Kristin Neff, a renowned expert on self-compassion, has demonstrated through her work that individuals who actively practice self-kindness are less likely to experience anxiety, stress, and depression, and are more likely to exhibit higher levels of happiness and optimism about the future.
The practice of self-compassion involves acknowledging imperfections, showing oneself the same empathy given to others, refraining from self-judgment, becoming aware of internal thoughts, altering self-talk to include positive affirmations, and letting go of the need for external validation.
“There is something wonderfully bold and liberating about saying yes to our entire imperfect and messy life.” – Tara Brach
5. Acknowledging and Acceptance of Negative Emotions
Negative emotions can affect well-being when they are persistent or affect your ability to function. However, negative emotions are temporary, so it is important to learn how to process and effectively deal with them.
Research reveals that your perspective on negative feelings plays a significant role in your mental health. A study on judging emotions published in the journal Emotion found that individuals who habitually judge negative emotions as bad or inappropriate are more likely to experience more anxiety and depression symptoms, and feel dissatisfied with their lives than people who generally perceive their negative emotions in a positive or neutral light.
Instead of avoiding or suppressing these feelings, it’s helpful to allow them to exist without dwelling on them and remind yourself that it’s okay to feel them. It is important to recognise that your emotions do not define you. Take the time to simply observe your emotional experience without trying to change it.
“You can’t stop the waves, but you can learn to surf.” – Jon Kabat-Zinn
Myth 1: Money Can Buy Happiness
Money is not the key to happiness. While it can bring comfort and a sense of control over one’s life, it doesn’t guarantee happiness.
According to a recent study by Kahneman, Killingsworth, and Mellers, it was found that higher incomes are generally associated with increased happiness. However, the relationship between income and happiness is more complex.
In fact, within every income group, there are some individuals who are unhappy despite their wealth, and for them, more money does not bring more happiness.
Myth 2: Happiness is Eternal
Many people believe that happiness is constant or an achievable thing that can be sustained. However, happiness is a social construct with no biological basis and is influenced by cultural perspectives.
As humans, our primary evolutionary purpose is geared towards survival and reproduction, similar to other creatures in the natural world. The pursuit of constant happiness has led to unrealistically high expectations that often do not align with real life.
It’s important to understand that happiness is an ephemeral emotion. Acknowledging and accepting this reality allows us to better manage negative emotions as a natural part of the human experience.
Myth 3: Happiness is The Destination
Happiness is not a destination, but a journey. Our culture often promotes the myth that to be happy, you need to pursue education, attain a high-paying job, and acquire material possessions like a house, car, and luxurious vacations.
However, true happiness comes from within and is influenced by our daily experiences and choices. It is a continuous journey of learning and self-improvement that requires ongoing effort and attention.
By focusing on finding happiness in our everyday lives rather than solely pursuing external achievements, we can realise that happiness is always within our grasp. Instead of waiting for happiness to come to us, we can actively seek it out and start cultivating a happier life now.
Remember to prioritise your social connections, as it can be a powerful way to boost your mood and resilience during challenging times. Seeking support from others and enhancing your social connections are important for improving your overall well-being.
Research shows that social connection is the biggest factor affecting happiness. A Harvard study on adult development, which tracked the lives of 724 men since 1938, found that good relationships are the key factors that matter the most for long-lasting happiness.
Engaging in meaningful social interactions, spending time with loved ones, and seeking support from friends and family gives us a sense of belonging, self-worth, and security, and can help us be healthier and even live longer.
Reach out to trustworthy family, friends, colleagues or seek support online at:
Happiness Happens Month is based on the idea that happiness is subjective and is achieved gradually through a collection of small moments and actions, rather than just grand experiences. It is widely believed that happiness is an abundant and contagious resource and sharing one’s happiness can bring joy to other people’s lives.
It’s important for one’s well-being to actively cultivate a state of happiness. However, it’s essential to recognise that experiencing happiness doesn’t mean the absence of challenges.
Happiness is all about your thoughts and perception of life experiences. It can be found anywhere, arise unexpectedly, or be discovered in seemingly inconsequential moments, from enjoying a nourishing breakfast to sharing meaningful moments with loved ones.
It is crucial not to confine oneself solely to the pursuit of gratification, but to derive pleasure from all sources that foster happiness.