By Joanne Malkani, Ph.D., Licensed Psychologist
What is happiness and what can we do to get more of it? It is human nature to focus on happiness, to want it, to strive for it, to yearn for it. But what do we mean by happiness? This term is very subjective.
Psychologist, Martin Seligman’s early work (Seligman, Parks, & Steen, 2004) on this topic identifies “three paths to happiness”: (1) seeking “pleasure”; (2) striving for gratification; and (3) finding purpose (p. 1380). Feeling pleasure is the result of an increase in dopamine in our brain. Novel exciting experiences such as falling in love, buying a new item, or going on vacation can lead to the production and release of dopamine (Lind-Kyle, 2010). Such activities are referred to as hedonistic (pleasurable). It is natural to want to engage in such experiences, and these situations can be very healthy. The problem is not the desire of such events in one’s life; the problem is when individuals tie this “dopamine high” to their definitions of happiness. Humans cannot sustain a constant flow of high dopamine levels since life is not a constant pleasant ride. Yet we live in a society that tries to make us believe we can with advertisements and promotions encouraging us to buy more, buy bigger, buy newer! Research has shown that individuals who define happiness by solely striving to seek pleasure and avoid discomfort and challenges can be greatly disappointed in life (Seligman, et al., 2004).
Individuals who define happiness by trying to achieve gratification and/or meaning/purpose tend to be more satisfied with their lives than those that just seek positive emotions and pleasure. Gratification is achieved through healthy and supportive relationships as well as focusing on setting realistic goals that help us develop our strengths and talents. Finding meaning/purpose in life occurs when individuals think beyond themselves and give to others whether it is through work, charities, relationships, and/or political/social causes (Seligman et al., 2004). Dopamine may not always be as present on these journeys as we would like especially when we face a struggle or challenge. It is important in these moments to recognize that life cannot solely consist of dopamine highs and that just because we may not be experiencing the emotion of joy/pleasure at a given moment does not mean we are living unhappy lives. Think of typical life situations such as raising children, training for a marathon, or earning a degree. Our mood is very much tied to our brain chemistry and challenging experiences such as the ones just mentioned may not bring pleasure all the time. The question is how do we handle these challenges when we face them?
There are certainly a number of different ways, some healthy, others unhealthy such as avoidance, displacement, and self-medication. One approach that has been identified to improve both mental and physical health is the practice of mindfulness. Mindfulness encourages individuals to remain present in a situation and fully experience the situation rather than avoid it. This is certainly different from rumination, which leads individuals to hold onto unpleasant thoughts and emotions and replay them in their heads without any reflection. Mindfulness techniques encourage an individual to experience the present situation fully without clinging to it or judging it. It allows for openness rather than feeling life should/must be a certain way (Siegel, 2010; Langer, 1989). We get into trouble when we expect to be able to control every aspect of life and often feel disappointed when we cannot do so. Through cognitive reframing (changing biased thoughts), breathing and movement techniques as well as meditative approaches, one can practice mindfulness on a daily basis. These practices do not solve problems or make them disappear but help us gain clarity and calmness in stressful situations in order to make sound and thoughtful decisions. They also can enhance our mood and encourage greater physical and mental health.
If you are interested in learning more about mindfulness techniques and integrating them into your life to handle daily hassles, chronic stress, and/or trauma please contact Capital District Behavioral Health to set up an appointment with me.
SOURCES:
Langer, E. J. (1989). Mindfulness. Cambridge, MA: Da Capo Press.
Lind-Kyle, P. (2010). Heal your mind, rewire your brain: Applying the exciting new science of brain synchrony for creativity, peace, and presence. Santa Rosa, CA: Energy Psychology Press.
Seligman, M.E.P., Parks, A.E., & Steen, T. (2004). A balanced psychology and a full life. Philosophical Transactions of the Royal Society London, Series B 359, 1379-1381, doi: 10.1098/rstb.2004.1513.
Siegel, R. D. (2010). The mindfulness solution: Everyday practices for everyday problems. New York: The Guilford Press.
RECOMMENDED READINGS:
Any of the above readings as well as:
Lesser, E. (2005). Broken open: How difficult times can help us grow. New York: Villard Books Trade.
Seligman, M.E.P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Atria.
Seligman, M.E.P. (2002). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. New York: Free Press.
What is happiness and what can we do to get more of it? It is human nature to focus on happiness, to want it, to strive for it, to yearn for it. But what do we mean by happiness? This term is very subjective.
Psychologist, Martin Seligman’s early work (Seligman, Parks, & Steen, 2004) on this topic identifies “three paths to happiness”: (1) seeking “pleasure”; (2) striving for gratification; and (3) finding purpose (p. 1380). Feeling pleasure is the result of an increase in dopamine in our brain. Novel exciting experiences such as falling in love, buying a new item, or going on vacation can lead to the production and release of dopamine (Lind-Kyle, 2010). Such activities are referred to as hedonistic (pleasurable). It is natural to want to engage in such experiences, and these situations can be very healthy. The problem is not the desire of such events in one’s life; the problem is when individuals tie this “dopamine high” to their definitions of happiness. Humans cannot sustain a constant flow of high dopamine levels since life is not a constant pleasant ride. Yet we live in a society that tries to make us believe we can with advertisements and promotions encouraging us to buy more, buy bigger, buy newer! Research has shown that individuals who define happiness by solely striving to seek pleasure and avoid discomfort and challenges can be greatly disappointed in life (Seligman, et al., 2004).
Individuals who define happiness by trying to achieve gratification and/or meaning/purpose tend to be more satisfied with their lives than those that just seek positive emotions and pleasure. Gratification is achieved through healthy and supportive relationships as well as focusing on setting realistic goals that help us develop our strengths and talents. Finding meaning/purpose in life occurs when individuals think beyond themselves and give to others whether it is through work, charities, relationships, and/or political/social causes (Seligman et al., 2004). Dopamine may not always be as present on these journeys as we would like especially when we face a struggle or challenge. It is important in these moments to recognize that life cannot solely consist of dopamine highs and that just because we may not be experiencing the emotion of joy/pleasure at a given moment does not mean we are living unhappy lives. Think of typical life situations such as raising children, training for a marathon, or earning a degree. Our mood is very much tied to our brain chemistry and challenging experiences such as the ones just mentioned may not bring pleasure all the time. The question is how do we handle these challenges when we face them?
There are certainly a number of different ways, some healthy, others unhealthy such as avoidance, displacement, and self-medication. One approach that has been identified to improve both mental and physical health is the practice of mindfulness. Mindfulness encourages individuals to remain present in a situation and fully experience the situation rather than avoid it. This is certainly different from rumination, which leads individuals to hold onto unpleasant thoughts and emotions and replay them in their heads without any reflection. Mindfulness techniques encourage an individual to experience the present situation fully without clinging to it or judging it. It allows for openness rather than feeling life should/must be a certain way (Siegel, 2010; Langer, 1989). We get into trouble when we expect to be able to control every aspect of life and often feel disappointed when we cannot do so. Through cognitive reframing (changing biased thoughts), breathing and movement techniques as well as meditative approaches, one can practice mindfulness on a daily basis. These practices do not solve problems or make them disappear but help us gain clarity and calmness in stressful situations in order to make sound and thoughtful decisions. They also can enhance our mood and encourage greater physical and mental health.
If you are interested in learning more about mindfulness techniques and integrating them into your life to handle daily hassles, chronic stress, and/or trauma please contact Capital District Behavioral Health to set up an appointment with me.
SOURCES:
Langer, E. J. (1989). Mindfulness. Cambridge, MA: Da Capo Press.
Lind-Kyle, P. (2010). Heal your mind, rewire your brain: Applying the exciting new science of brain synchrony for creativity, peace, and presence. Santa Rosa, CA: Energy Psychology Press.
Seligman, M.E.P., Parks, A.E., & Steen, T. (2004). A balanced psychology and a full life. Philosophical Transactions of the Royal Society London, Series B 359, 1379-1381, doi: 10.1098/rstb.2004.1513.
Siegel, R. D. (2010). The mindfulness solution: Everyday practices for everyday problems. New York: The Guilford Press.
RECOMMENDED READINGS:
Any of the above readings as well as:
Lesser, E. (2005). Broken open: How difficult times can help us grow. New York: Villard Books Trade.
Seligman, M.E.P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Atria.
Seligman, M.E.P. (2002). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. New York: Free Press.
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