The Science of Happiness

I don’t know about you, but I’ve reached a point in my life where I’m re-examining the direction of my life and asking, how I can find a fulfilled and happy life. So what is happiness anyway and how to we find it? Merriam- Webster’s Dictionary defines happiness as “a sense of well-being, joy, or contentment”. Given all that is going on around us from politics, to the economy, to global warming, how to do we carve out a sense of happiness in our daily lives and create a positive life with purpose in the future?

What makes people happy and how can we sustain a sense of well-being?

According to Psychology Today, our genes may attribute about 50 percent of our happiness, followed by 40 percent from our personal choices and 10 percent from our life circumstances. Let’s take a look at how each of these can affect our happiness. 

Happiness From Our Genetics:

Unfortunately for some of us, the genes we inherited from our parents play a big role in how fulfilled and happy we feel. The way our brain is hardwired, the make-up of our blood chemistry and physical attributes are all things we cannot control. The good news - by engaging in healthy mental and physical habits, we can still exert a lot of control over our own happiness. “The human brain is wired for happiness and positive connections with others. It is actually possible to experience and learn happiness despite what has been genetically hardwired” - Dr. Rick Hanson.

Happiness From Personal Choices:

While we cannot control our genetics, we can control our everyday choices with mindful decision-making and try to acknowledge and embrace all of our emotions, even the unpleasant ones. Sometimes it’s the bad days that make the good days feel so much better. We can change a negative outlook by reframing negative thoughts, avoiding self-criticism and looking for ways to stay positive:

• Choose activities that fit your personality and interests. Activities fit us better when they feel natural, enjoyable, and aligned with our values, rather than driven by guilt or other people’s expectations. 

• Choose activities that are meaningful, rather than trying to feel good all the time. Filling the shopping cart won’t necessarily make you happy, even if it feels good in the moment. If we pursue pleasure, it shouldn’t be at the expense of living a meaningful life. We need a purpose, and to learn to practice forgiveness, gratitude, and generosity—those give us a sense of competence, autonomy, and connection, which are core human needs.

• Put effort into the process, commit to your happiness. People who invest more effort into their new habits see greater improvements in their well-being.

According to Positive Psychology there are many positive physical advantages to finding mindful happiness:

1. Happiness is linked to lower heart rate and blood pressure and a healthier heart rate variability.

2. Happiness can act as a barrier between you and germs – happier people are less likely to get sick.

3. People who are happier enjoy greater protection against stress and release less of the stress hormone cortisol.

4. Happy people tend to experience fewer aches and pains, including dizziness, muscle strain, and heartburn.

5. Those who are happiest tend to live significantly longer than those who are not.

6. Happy people tend to make others happier as well -  those who do good, feel good!

7. Happiness can help people cope with arthritis and chronic pain better.

Happiness From Life Circumstances:

Does where we live matter? The 2025 World Happiness Report reports on where people are thriving around the world, along with the trends in finding that all-important sense of wellbeing. Finland tops the list followed by Denmark, Iceland and Sweden. These countries all share a strong sense of community and a sense of personal freedom. Citizens of these countries also connect with nature and natural light more than most other countries so no surprise, people feel happier living there. The United States has slipped out of the top 20 due to a rise in social distrust which is not shocking, but sad none-the-less.

While 10 percent of happiness from life circumstances may seem small, the world happiness report reveals that community can have a big impact on our overall happiness, in particular for young people. The report revealed that in 2023, 19% of young adults across the world reported having no one they could count on for social support, a 39% increase compared to 2006. When we feel connected to others we have a better sense of trust and commitment to something bigger than ourselves. If we allow ourselves to get out of the house, off of social media, breath in fresh air, get some vitamin D from sunlight, and engage with our community and our famiiles we have a much greater chance of finding a sense of fulfillment.  

According to research from Claremont Graduate University, people experience the most sustained sense of happiness when they are engaged in purposeful activities, which is something all of us can choose to find and create. When we experience something meaningful, we create a memory that helps strengthen our health and our relationships with others.

Top 6 Happiness Creating Activities:

• Do something kind for someone else - it could be as simple as paying someone a complement, hold a door open for a stranger.

• Volunteer in the community - find an organization or a cause you believe in and want to support.

• Celebrate someone else's happiness - it feels good to help other people celebrate a win, whether its big or small.

• Spend time with a dog or pet - when we feel that sense of unconditional love from an animal it can help lower our cortisol levels.

• Find an activity that helps you feel fulfilled.

• Practice compassion, generosity or fairness.

The old adage “money can’t buy you love” is true! After putting in the researching, I realize that happiness is something you need to mindfully seek. We are responsible for our own personal choices and our mindset. It’s not how much you have, but the quality of what you have - your community, connections and purpose will fuel you in the long run. In a world that so often defines happiness as personal achievement, a house, car, or new handbag, this year’s World Happiness Report is a great reminder that the most powerful longevity strategies for happiness and fulfillment may be how we show up for one another and for ourselves.

Let me know if you have questions, comments or want to learn more. I’m here to share my journey. I’d love to hear from you. You can also find me on Instagram @livehappy.fit.

Here’s to your Health!