Leading a happy life is something we universally aspire to, but, much like attempting to catch a butterfly, it often feels like an elusive goal. However, positive psychology, a field of psychology focusing on what makes life meaningful, has revealed valuable secrets to help us lead happier, more fulfilled lives. In this article, we will explore some of these secrets to leading a happy life and learn how we can implement them in our lives, but first, let’s take a brief look at the history of positive psychology.
History of Positive Psychology
Positive psychology is a branch of psychology focused on the study of positive emotions, character strengths and well-being, with the aim of promoting self-growth. This field of psychology is relatively new, having emerged in the late 1990’s. The roots of positive psychology can be traced back to the humanistic psychology movement of the 1950s and 1960s, which placed importance on individual, subjective experiences and personal growth. In the 1980s, researchers began to study positive aspects of human experience such as optimism, hope and resilience, but it was not until the late 1990s that positive psychology emerged as a distinct field.
Positive psychology was formally established in 1998 by psychologist, Martin Seligman. As the president of the American Psychological Association, he used his position to promote the study of positive emotions and strengths. He proposed psychology should not merely focus on reducing negative symptoms and pathology, but should also promote positive experiences and virtues.
Seligman and his colleagues created the first positive psychology course in 2002, which was very successful, leading to the development of more positive psychology courses at other universities. In 2004, Seligman co-wrote the book “Character Strengths and Virtues: A Handbook and Classification”, which identified six virtues (wisdom, courage, humanity, justice, temperance, and transcendence) and 24 character strengths contributing to positive human functioning.
Since then, positive psychology has grown into a thriving field including research and interventions focused on aspects of positive human experience, including happiness, well-being, resilience, mindfulness, positive relationships and life purpose. Positive psychology has successfully expanded into other fields, such as education, business and healthcare, where insights and interventions are implemented to enhance the well-being and success of individuals and organisations.
“Life inflicts the same setbacks and tragedies on the optimist as on the pessimist, but the optimist weathers them better.”
Putting the research of positive psychology into action
So how do we put the research of positive psychology into action? There are five main actions we can all take which are likely to improve the quality of our lives. One of the key findings of positive psychology is that cultivating positive emotions is a crucial component to a happy life. Positive emotions such as joy, gratitude, love and contentment can help us feel more connected to others and enhance our overall well-being. But how can we simply ‘feel’ these emotions? Especially if we are experiencing a slump in our mood or are struggling with a mental health condition?* It isn’t as simple as just making it happen. Like any goal worth achieving, it takes consistent effort, but even small changes can make a big difference. We can start by practising gratitude through focusing on what we are grateful for and taking time to appreciate the good things in our lives. We can also engage in activities that bring us joy and connect us with others.
Connection is a major contributor to happiness. Again, this may not be easy if we are feeling low in our mood. We may find it easier to hide away from others. However, through developing positive relationships, we can cultivate companionship and ease feelings of loneliness. Positive relationships are essential to leading a happy life. Research shows people who have close relationships with others are more likely to be happier and healthier. Through making time for people we care about and engaging in activities that allow us to connect with others, we improve our communication skills, empathy and emotional intelligence, which in turn, builds stronger, more meaningful relationships.
Another important action to take in order to cultivate happiness is to pursue our passions. When we engage in activities we are passionate about, we experience a sense of flow and fulfilment. To discover our passions, we could start by exploring new activities and hobbies and pay attention to what brings us the most joy. Then make sure we carve out time for them.
Mindfulness plays an important role in happiness. This is a technique involving being present and fully engaged in the current moment. Practising mindfulness can reduce stress and increase feelings of well-being. To practise mindfulness, start by setting aside time each day to focus on the present moment. We can do this by taking part in activities such as meditation, yoga, or simply taking a moment to focus on breathing.
The ultimate goal being happiness, it makes sense that setting meaningful goals is another important component in the quest for happiness. The key word here is ‘meaningful’. To set goals that are aligned with our own unique values and passions is to experience a sense of purpose and direction. We can begin by identifying what is important to us and what we hope to achieve. Then, break our goals down into smaller, achievable steps, tracking our progress along the way.
The Proof That Positive Psychology Works
But what proof is there that making these changes will actually lead us to live happier lives?
Here are some statistics related to positive psychology:
Positive psychology interventions have been found to be effective in increasing well-being and reducing symptoms of depression and anxiety. For example, a meta-analysis of 39 studies found that positive psychology interventions led to significant improvements in well-being and reduced symptoms of depression and anxiety (Bolier et al., 2013).
Gratitude is one of the most widely studied positive emotions in positive psychology. Research has found that practising gratitude can increase happiness, improve physical health, and enhance social relationships (Emmons & McCullough, 2003).
Mindfulness is another key concept in positive psychology. Research has found that mindfulness can reduce stress, increase well-being, and improve cognitive functioning (Baer et al., 2006).
Positive psychology interventions are being increasingly used in a range of settings, including schools, workplaces and healthcare. For example, a study found that a positive psychological intervention in a workplace setting led to improvements in employee well-being, job satisfaction and productivity (White et al., 2017).
Positive psychology has also been applied to the field of education, with research indicating that positive interventions can improve academic achievement and well-being among students (Seligman et al., 2009).
In conclusion, leading a happy life is not something that can be achieved instantaneously. However, through implementing these secrets of positive psychology, we can take small, consistent and important steps towards leading a more fulfilling and joyful life. Positive psychology has generated a significant amount of research demonstrating the potential of positive emotions, character strengths and well-being in improving people’s lives.
By cultivating positive emotions, developing positive relationships, pursuing our passions, practising mindfulness and setting meaningful goals, we can increase our overall well-being and find greater happiness.
These methods can be helpful in improving overall well-being. If you feel you are experiencing depression, anxiety or any other mental health condition, please seek professional help from your GP.
If you recognise yourself or someone you know after reading this and would like to reach out for support, feel free to contact me on 07473241144 or fill the contact form for a no obligation consultation.
References
Jo Nash, Ph.D.. 2023. The 5 Founding Fathers and History of Positive Psychology. [ONLINE] Available at: https://positivepsychology.com/founding-fathers/.
[Accessed 22 February 2023].
Seligman, M. E. P. (2006). Learned optimism: How to change your mind and your life. Vintage.
