The science of wellbeing and the path to happiness

Every summer, the world enjoys a series of national and international days dedicated to joy and happiness. Much like the festival season, these days come at a time when the northern hemisphere is experiencing longer days and warmer weather, both of which lend themselves well to a sunny disposition. 

But not everyone experiences the same levels of happiness at this time of year. For some, it may hold negative memories. Others may suffer seasonal allergies that force them to make a choice between shutting themselves up indoors or enduring debilitating symptoms.  

And for those people living in countries not equipped to deal with hot weather, work can become a stuffy, miserable experience to endure. Extreme heat can impact mental performance and reduce cognitive function, and several research studies have shown that the risk of accident and injury increases by up to 15 per cent during periods of high heat. 

In other words, it’s not that easy to simply feel happy because a mark on the calendar tells us it’s time to do so. But what we can do is look to the science behind wellbeing and make positive changes that can help us to look on the bright side all year round. 

Make time for happiness 

Jordi Quoidbach is a professor of people management and organization at Esade and an authority on the relationship between decision-making and happiness. Before joining Esade, Quoidbach was a postdoctoral fellow at Harvard University and has conducted extensive research on the relationship between choice and happiness. 

“There’s no shortcut to happiness,” he says. “It requires work. What’s really interesting is that research shows that life circumstances—how much money you’re making, where you were born, how many sunny days you experience - they are surprisingly not that related to our happiness. It turns out that all of these factors matter, but way less than what we think. What matters more is how we spend our time.” 

For those living with depression and other mental health issues, being told to “do something that makes you feel better” or “look for the positives in life” can be frustrating. If it was that easy, we’d all be doing it – right? 

Small steps lead to longer journeys 

“People in the grip of depression typically feel that clichéd advice to ‘just do something you enjoy’ is unhelpful,” Quoidbach agrees. “They may even feel that such exhortations diminish the seriousness of the condition by implying that people only need to ‘buck themselves up and snap out of it’. Nevertheless, like many clichés, it contains an important truth.” 

This truth is based on Quoidbach’s case-controlled study of 58,000 people around the world, which concluded that mood can be modified by the type of activities you choose to engage in. In the study, Quoidbach and his co-authors found that, while changes in mood associated with engaging in a specific activity at a specific time may appear small, the changes were additive and accumulative. 

“Additional studies are needed to demonstrate a causal link between mood homeostasis and depression,” admits Quoidbach. He also acknowledges that the type of activities people engage in will differ by culture and social class.  

But, he says, “We believe our findings open the door to new research avenues that may ultimately help reduce the disease burden of depression.” 

Listen to your feelings 

While Quoidbach is not suggesting that depression can be cured simply by getting up and doing something fun, he does have some practical tips for people experiencing low mood or negative emotions. 

“The first advice I would give anyone is to learn that negative feelings are part of life,” he says. “Next time you feel angry, anxious or jealous about something, ask yourself: what is this feeling telling me about what’s important for me? If you realize your anger is telling you that you don’t feel respected at work, what could you do in a constructive manner that will increase the level of respect you receive?” 

Another simple way to enhance positive feelings, he says, is to savor the moment. “The human brain is designed to take for granted whatever we know is in front of us right now,” he explains. 

“So I would recommend consciously savoring pleasant experiences, regardless of how simple they may be. For instance, if you take a coffee break at your desk at 11 am every morning, stop and enjoy the experience of drinking that coffee. Maybe go into a different room, enjoy the taste and the time it gives you to stop, reflect and just be in that moment.” 

How to feel better in 3, 2, 1… 

Rather than just waiting for the pleasant moments to arrive, Quoidbach recommends scheduling them into our days. We may make notes in our diaries or set alerts on our phones to meet deadlines to file our tax returns or pay our bills, but how many of us block out time in our calendars to do something purely for enjoyment? 

He also suggests a simple routine to help us enjoy the here and now that we can do at our desks, on the commute or before we get into bed every evening. 

“Four, three, two, one,” he says. “Four deep breaths to connect with the moment. Three positive things to be thankful for on that day. Two positive things to look forward to experiencing tomorrow. And one core guiding principle to help you get through the next day.  

“For example, I may think ‘Tomorrow I’m going to embrace caring for others’, and I will use that to guide my actions for that day.” 

We can’t think away depression, and mental illness is no different from physical illness in that it often needs professional medical intervention. But we can choose to do something for ourselves that will bring us a little joy, in whatever capacity we feel able, every day of the year.