The psychology of happiness - ABC 33/40 - Birmingham News, Weather, Sports

By Lila Havens
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Everyone wants to be happy. The pursuit of happiness is such a basic human drive that the Founding Fathers included it in the Declaration of Independence.

Researchers have found that there are real benefits to being happy. Happiness leads to:

• Better health and longer life
• Better relationships
• Greater success at work
• More ethical behavior

The problem is, people aren't very good at predicting what will make them happy. Winning the lottery doesn't do it. After the excitement wears off, lottery winners are no happier than non-winners. Wealth isn't the key. Once you have enough money to take care of your needs, having more won't make you much happier.

Maybe what we need to do is look at happy people. What can we learn from them? Most important, can we become happier?

What do we mean by "happy"?
Happy people are not giddy idiots. They don't lead charmed lives where nothing bad ever happens. They have ups and downs like anyone else. When we say happy, we mean people who have:

• A basic sense of well-being and satisfaction with their lives
• A mostly positive emotional state  

The traits of happy people
The happiest people tend to have some traits in common. In general, happy people:

• Have full social lives. They spend a lot of time with other people. They belong to clubs, play sports and volunteer.
• Look on the bright side. They are optimistic and have generally positive attitudes about themselves and other people.
• Roll with the punches. Compared to unhappy people, their sense of self-worth is firmer and less shaken by setbacks.
• Live in the present. They tend not to dwell a great deal on the past. When they do think back, they tend to focus on positive rather than negative experiences.

Tigger or Eeyore?
You probably know someone with a Tigger personality, bouncy and upbeat. You likely also know an Eeyore, a person to whom things always look bleak. What determines a person's emotional outlook? Research suggests that three factors come into play:

• Genetics. It appears that each of us has a "set point" for happiness that is inherited. After processing a triumph or trauma, this is the level of happiness you return to. Your personal set point seems to be the strongest factor, determining about half of your level of happiness.
• Life circumstances. These are the facts about us, such as our gender, ethnicity, income level, health and past experiences. Surprisingly, experts believe these factors account for only about 10 percent of individual differences in happiness. That seems to be because we adapt to our circumstances and soon return to our set point.
• Intentional activity. These are the things we choose to do. Because these are always changing, we don't adapt to them as we do to our life circumstances. Our intentional activities account for a strong 40 percent of happiness.

Practicing happiness
Of course, there is nothing you can do about your genetics. You may have not much control over your circumstances. But research suggests that you can use intentional acts to boost your chance for happiness. It may take practice and persistence, but psychologists believe we can increase our level of happiness.

Try these tips:

• Cultivate a rich social life. Our relationships are the main determinant of happiness. Spend more time with people you enjoy, and deepen your friendships.
• Help others. Do random acts of kindness. Volunteer your time to causes you care about. You will help other people and make yourself feel better, too.
• Count your blessings. Think about happy times you've had. Try writing down three things you're grateful for. Repeat this activity often.

Visualize a better you. Think about how you can be your best possible self by building on your strengths. Make some goals to help you get there and then work toward them.

SOURCES:

• Kesebir P, Diener E. In pursuit of happiness: empirical answers to philosophical questions. Perspectives on Psychological Science. 2008;3(2):117-125.

• Lyubomirsky S, Sheldon KM, Schkade D. Pursuing happiness: The architecture of sustainable change. UC Riverside; 2005. Accessed: 02/19/2010

• Sheldon KM, Lyubomirsky S. Is it possible to become happier? (And if so, how?). Social and Personality Psychology Accessed: 02/19/2010

• Lyubomirsky S, King L, Diener E. The benefits of frequent positive affect. Psychological Bulletin. 2005;131(6):803-855. Accessed: 02/19/2010

• Boehm JK, Lyubomirsky S. The promise of sustainable happiness. In: SJ Lopez, ed. Handbook of Positive Psychology. 2nd ed. Oxford, England: Oxford University Press; 2009. Accessed: 02/19/2010