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SAN DIEGO – The pursuit of happiness is sometimes easier said than done.
Some scientists have argued that happiness is largely determined by genetics, health and other factors mostly outside of our control. But recent research suggests people actually can take charge of their own happiness and boost it through certain practices.
"The billion-dollar question is, is it possible to become happier?" said psychologist Sonja Lyubomirsky of the University of California, Riverside. "Despite the finding that happiness is partially genetically determined, and despite the finding that life situations have a smaller influence on our happiness than we think they do, we argue that still a large portion of happiness is in our power to change."
Lyubomirsky spoke here Saturday at the annual meeting of the American Association for the Advancement of Science. She and colleagues last year reviewed 51 studies that tested attempts to increase happiness through different types of positive thinking, and found that these practices can significantly enhance well-being. The results were published in the Journal of Clinical Psychology.
Here are five things that research has shown can improve happiness:
1. Be grateful – Some study participants were asked to write letters of gratitude to people who had helped them in some way. The study found that these people reported a lasting increase in happiness – over weeks and even months – after implementing the habit. What's even more surprising: Sending the letter is not necessary. Even when people wrote letters but never delivered them to the addressee, they still reported feeling better afterwards.
2. Be optimistic – Another practice that seems to help is optimistic thinking. Study participants were asked to visualize an ideal future – for example, living with a loving and supportive partner, or finding a job that was fulfilling – and describe the image in a journal entry. After doing this for a few weeks, these people too reported increased feelings of well-being.
3. Count your blessings – People who practice writing down three good things that have happened to them every week show significant boosts in happiness, studies have found. It seems the act of focusing on the positive helps people remember reasons to be glad.
4. Use your strengths – Another study asked people to identify their greatest strengths, and then to try to use these strengths in new ways. For example, someone who says they have a good sense of humor could try telling jokes to lighten up business meetings or cheer up sad friends. This habit, too, seems to heighten happiness.
5. Commit acts of kindness – It turns out helping others also helps ourselves. People who donate time or money to charity, or who altruistically assist people in need, report improvements in their own happiness.
Lyubomirsky has also created a free iPhone application, called Live Happy, to help people boost their well-being.
The Event [the Hour or the punishment of disbelievers and polytheists or the Islamic laws or commandments], ordained by Allah will come to pass, so seek not to hasten it. (Qur'an 16: 1)
Be not hasty and rushed for things that have yet to come to pass. Do you think it is wise to pick fruits before they become ripe? Tomorrow is non-existent, having no reality today, so why should you busy yourself with it? Why should you have apprehensions about future disasters? Why should you be engrossed by their thoughts, especially since you do not know whether you will even see tomorrow?
The important thing to know is that tomorrow is from the world of the unseen, a bridge that we do not cross until it comes. Who knows, perhaps we might never reach the bridge, or the bridge might collapse before we reach it, or we may actually reach it and cross safely.
For us to be engrossed in expectations about the future is looked down upon in our religion since it leads to our having a long-term attachment to this world, an attachment that the good believer shuns. Many people of this world are unduly fearful of future poverty, hunger, disease, and disaster: such thinking is inspired by the Devil.
Satan threatens you with poverty and orders you to commit Fahsha [evil deeds, illegal sexual intercourse, sins etc.], whereas Allah promises you Forgiveness from Himself and Bounty... (Qur'an 2: 268)
Many are those who cry because they see themselves starving tomorrow, falling sick after a month, or because they fear that the world will come to an end after a year. Someone who has no clue as to when he wil die (which is all of us) should not busy himself with such thoughts.
Since you ire absorbed in the toils of today, leave tomorrow until it comes. Beware of becoming unduly attached to future prospects in this world.