What it Takes to Be Happy

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1 Student Name- Student ID- Course Name- Instructor Name- Due Date- What it takes to Be Happy Introduction Happiness, that fleeting yet compelling feeling we all seek, lies at the core of what makes life meaningful. The dictionary may define happiness as a feeling of great pleasure and joy, but for humans it goes much deeper. Happiness is what inspires us to wake up each morning, to push through difficulties, and to find purpose in our lives. This essay will discuss the many facets of happiness and how we can cultivate more of it. We will examine the difference between momentary pleasures that quickly fade versus long-lasting happiness built from meaningful relationships, a sense of accomplishment, and inner peace. Finally, I will propose some science-backed strategies we can implement to improve our habits, routines, and mindsets to increase our level of lasting happiness. True happiness is within reach for all who prioritize cultivating the conditions for its growth. Thesis statement: Happiness is not just a feeling; it is a choice that involves adopting simple habits and attitudes that foster joy, optimism, and fulfillment.

2 Defining Happiness Happiness is often seen as an emotion or feeling of contentment and joy ("Happiness," n.d.). However, research shows that happiness depends more on how people construct meaning in their lives and choose to respond to situations. As author Napoleon Hill stated, "Happiness is found in doing, not merely possessing" (Hill, 1937). In this sense, happiness is not so much a destination as it is a way of thinking and behaving that uplifts the human spirit. Multiple studies have found that setting goals and making progress toward achieving them is strongly correlated with higher subjective wellbeing and life satisfaction. When people select personally meaningful goals that align with their values and take active steps each day to advance these goals, they naturally experience more joy, engagement, and a sense of accomplishment. Put simply, happiness stems less from good fortune and more from engaging in fulfilling activities that have purpose and make use of one's strengths. However, happiness also requires balance and presence of mind. While goals give life direction, we must not allow them to consume all our thoughts and energies. Taking time for self- care, connections with loved ones, and spiritual practices can help cultivate inner calm and build resilience even during challenging times. A balance of "doing" and "being" allows for optimal and sustainable happiness. Gratitude and Optimism Researchers have found that being grateful and focusing on positive aspects of life are strongly correlated with happiness (Emmons & McCullough). Regularly

3 expressing gratitude is linked to improved moods, life satisfaction, and more joyful dispositions over time (Lyubomirsky). Gratitude exercises, such as keeping a journal of things you are thankful for daily or writing letters of thanks to benefactors, have been shown to increase happiness levels for months. Likewise, optimists who view obstacles as temporary setbacks rather than permanent failures tend to be happier and cope better with challenges (Seligman). Adopting an optimistic explanatory style - attributing negative events to specific and time-limited causes instead of global and stable ones - can help reduce pessimistic thought patterns that undermine happiness. Incorporating gratitude exercises into daily routines and adopting an optimistic outlook can thus provide the psychological foundation for happiness. However, cultivating an attitude of gratitude and optimism takes conscious and intentional effort. At first, gratitude journaling may feel inauthentic or forced, and explaining negative experiences in optimistic terms may require cognitive "mental gymnastics." Yet, with consistency over weeks and months, these happiness habits start to become easier and more natural. Neurological pathways associated with gratitude, joy, and optimism become strengthened through repetition, just like any other learned skill. Self-Acceptance and Purpose Several studies suggest that self-acceptance and having a purpose beyond oneself are important predictors of long-term happiness and wellbeing (Brown & Ryan; Seligman). When people learn to accept their limitations and imperfections with kindness rather than harsh judgment, they tend to worry less about the opinions of

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4 others and feel less need to conform to unrealistic societal ideals. This inner peace and freedom from destructive self-criticism allows people to appreciate their lives as they are, defects and all. Practicing self-compassion - learning to soothe and comfort oneself with the same care one would give a friend - can help cultivate conditions for contentment and joy within. Likewise, connecting to a sense of purpose and meaning derived from serving others enables people to transcend their narrow self-interests and gain perspective on life's brevity and preciousness (Seligman). Whether through active engagement with social causes, meaningful work that helps improve the lives of others, or spiritual devotion connected to higher ideals, deriving fulfillment from contributing to the greater good can instill a sense of life's richness despite inevitable hardships. Developing self- compassion by catching and countersinging harsh self judgments, alongside connecting to a purpose beyond the self through social causes, relationships, or spiritual beliefs,can nourish happiness from within. Letting Go and Living in the Moment Research indicates that being able to "let go" of worries about the past and future also promotes happiness (Killingsworth & Gilbert). When people learn to live more fully "in the now", they tend to experience less stress and negative emotions while embracing more joy, interest, and pleasure in everyday activities (Brown & Ryan, 2003). Practicing mindfulness through meditation helps people disengage from ruminative thoughts about regrets or anxieties, negative self-talk, and worries that steal happiness in the present.

5 Mindfulness allows one to simply observe thoughts without judging them, enabling a person to let go of unhelpful thinking patterns and regain focus on experiences as they unfold in the current moment. This attention to and immersion in whatever one is doing gives rise to feelings of peace, clarity and happiness (Hölzel et al.). By engaging all of one's senses - noticing colors, sounds, sensations - and residing fully in the present without distraction, one can savor life's simple delights and moments of beauty that often go unnoticed. Thus, releasing the grip of past resentments and future projections through mindfulness allows a person to fully experience and thereby find more joy in life as it is lived from moment to moment. Conclusion While external factors undeniably impact mood, true happiness lies within people's own power to constructively respond to life's circumstances - by choosing gratitude over grievance, optimism over pessimism, purpose over apathy, and presence over distraction. In the end, happiness is not so much a destination as it is a daily journey of small but significant choices - choices that, repeated consistently over time, shape our mindsets and lives for the better. The road to lasting happiness and wellbeing begins with simply deciding, moment by moment, to walk the path of gratitude, optimism, acceptance, purpose, letting go and living fully in the present. The rewards of that choice are well worth the effort.

6 Works Cited Brown, Kirk Warren, and Richard M. Ryan. “The Benefits of Being Present: Mindfulness and Its Role in Psychological Well-Being.” Journal of Personality and Social Psychology , vol. 84, no. 4, 2003, pp. 822–848. Emmons, Robert A., and Michael E. McCullough. “Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.” Journal of Personality and Social Psychology , vol. 84, no. 2, 2003, pp. 377– 389 Hill, N. “Think and grow rich”, The Ralston Society, 2003 Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging , 191(1), 2011, pp. 36-43. Kristeller, J. L., & Johnson, T. “Cultivating loving kindness: A two-stage model of the effects of meditation on empathy, compassion, and altruism”, Zygon , 40(2), 2005, pp. 391-408. Lyubomirsky, S. “The how of happiness: A scientific approach to getting the life you want”, Penguin , 2007 Seligman, M. E. “Flourish: A visionary new understanding of happiness and well-being”, Simon and Schuster, 2011 "Happiness." Merriam-Webster.com Dictionary, Merriam-Webster , https://www.merriam- webster.com/dictionary/happiness .

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