It turns out that research suggests that happiness is not simply a temporary emotional state, but can also be an enduring trait, a baseline of happiness day to day. Martin Seligman, perhaps the leading figure in positive psychology, has proposed a simple formula for this general happiness specific to each individual:
H = S + C + V
Research suggests that trait happiness is about 50% inherited. Within positive psychology, this is referred to as one’s set range (S in the formula). The set range can also be affected by enduring negative events (e.g., death of a loved one, poverty), but not so much by the good things that happen in our life. Things that generate the momentary happiness do not seem to affect one’s overall trait happiness. The concept of the “hedonistic treadmill” claims that we adapt to the positive changes in our life (e.g., wealth accumulation and accomplishments) so that they do not have an enduring effect on our overall happiness. These positive changes are very strong with regard to momentary happiness, but do much less to affect one’s base line of happiness.
Another factor affecting trait happiness is our circumstances (C in the formula). Wealth, it turns out, has a minimal effect on happiness. Once one achieves a comfortable living, then additional wealth does little, in itself, to increase base rate happiness. Living in a culture which promotes a sense of freedom positively affects one’s base happiness. Poor health notably affects base happiness only when it becomes extensive or pervasive. Having a chronic illness does not seem to affect long-term happiness, even within a year of diagnosis. Having a meaningful romantic relationship is associated with a higher happiness base rate, but which causes which is not clear. Similarly, having a strong social network is also associated with greater base happiness, but the cause and effect relationship has not been teased out yet. General wisdom in psychology does suggest that having a strong social network and satisfying romantic relationship will lead to greater base happiness. Religions with a strong sense of hope also contribute to greater happiness. Most of our other circumstances (e.g., race, gender, sexual orientation, geographic location) do not appear to have much effect on general happiness. Most of our circumstances are things that we are not able to have much of an effect on. Fortunately, circumstances appear to only contribute to about 10% of happiness.
The remaining 40% of base rate happiness appears to be determined by how we think about the past, present, and future. These are factors that are fully under our control; they are voluntary (V in the formula). If you believe that your future is bound by your past, you are likely to have less general happiness. While past behavior is the best predictor of future behavior, past events are not a good predictor of future events—except in that patterns of behavior carried from the past into the future create opportunities and events.
If you dwell on your past you are almost assuredly going to experience less overall happiness. But if you accentuate gratitude then you increase the overall positive feelings that you have. Likewise, if you emphasize forgiveness, then you reduce the negative feelings that you experience. This does not mean that one should prohibit himself or herself from having memories, but by changing the way you think about the past and what you choose to reflect on, you can dramatically change the balance of negative and positive feelings you experience.
Living in the present involves being mindful, experiencing the pleasures of life, and engaging in the gratifications of life. Mindfulness refers to being more aware of what one is experiencing right now. This includes noticing the physical world around oneself and the physical world within oneself. It can include considering the realities of the people around us and often involves our adjusting our perspective. This can help us enjoy the pleasures of life, which are intense sensory and emotional experiences in life. Gratification is the process of activity engaging in the activities in life that we enjoy. Emphasizing the pleasures and gratifications of life involves deliberately experiencing the world more fully in enjoyable ways. This specifically excludes focusing on the past and agonizing about the future.
Similar to dwelling in the past, worrying about the future decreases overall happiness. Just as memories are not discouraged, dreaming about the future, even fantasizing, can be positive. Having a sense of hope and a sense of being able to bring into being positive events in the future increases one’s happiness base rates. In other words, a greater sense of optimism will imcrease one’s overall general happiness.
By changing upon what you focus you can genuinely change the base level of happiness in your life. Rather than being Pollyanna-esque, this idea recognizes that not everyone is going to achieve bliss, but it also states that no one has to be in the depths of sadness. It also recognizes that changing the way one thinks about the past, present, and the future is not easy, and may not be quick. But it does use empirical research to acknowledge that everyone can significantly alter his or her overall life satisfaction through changing the way he or she thinks.
H = S + C + V
Research suggests that trait happiness is about 50% inherited. Within positive psychology, this is referred to as one’s set range (S in the formula). The set range can also be affected by enduring negative events (e.g., death of a loved one, poverty), but not so much by the good things that happen in our life. Things that generate the momentary happiness do not seem to affect one’s overall trait happiness. The concept of the “hedonistic treadmill” claims that we adapt to the positive changes in our life (e.g., wealth accumulation and accomplishments) so that they do not have an enduring effect on our overall happiness. These positive changes are very strong with regard to momentary happiness, but do much less to affect one’s base line of happiness.
Another factor affecting trait happiness is our circumstances (C in the formula). Wealth, it turns out, has a minimal effect on happiness. Once one achieves a comfortable living, then additional wealth does little, in itself, to increase base rate happiness. Living in a culture which promotes a sense of freedom positively affects one’s base happiness. Poor health notably affects base happiness only when it becomes extensive or pervasive. Having a chronic illness does not seem to affect long-term happiness, even within a year of diagnosis. Having a meaningful romantic relationship is associated with a higher happiness base rate, but which causes which is not clear. Similarly, having a strong social network is also associated with greater base happiness, but the cause and effect relationship has not been teased out yet. General wisdom in psychology does suggest that having a strong social network and satisfying romantic relationship will lead to greater base happiness. Religions with a strong sense of hope also contribute to greater happiness. Most of our other circumstances (e.g., race, gender, sexual orientation, geographic location) do not appear to have much effect on general happiness. Most of our circumstances are things that we are not able to have much of an effect on. Fortunately, circumstances appear to only contribute to about 10% of happiness.
The remaining 40% of base rate happiness appears to be determined by how we think about the past, present, and future. These are factors that are fully under our control; they are voluntary (V in the formula). If you believe that your future is bound by your past, you are likely to have less general happiness. While past behavior is the best predictor of future behavior, past events are not a good predictor of future events—except in that patterns of behavior carried from the past into the future create opportunities and events.
If you dwell on your past you are almost assuredly going to experience less overall happiness. But if you accentuate gratitude then you increase the overall positive feelings that you have. Likewise, if you emphasize forgiveness, then you reduce the negative feelings that you experience. This does not mean that one should prohibit himself or herself from having memories, but by changing the way you think about the past and what you choose to reflect on, you can dramatically change the balance of negative and positive feelings you experience.
Living in the present involves being mindful, experiencing the pleasures of life, and engaging in the gratifications of life. Mindfulness refers to being more aware of what one is experiencing right now. This includes noticing the physical world around oneself and the physical world within oneself. It can include considering the realities of the people around us and often involves our adjusting our perspective. This can help us enjoy the pleasures of life, which are intense sensory and emotional experiences in life. Gratification is the process of activity engaging in the activities in life that we enjoy. Emphasizing the pleasures and gratifications of life involves deliberately experiencing the world more fully in enjoyable ways. This specifically excludes focusing on the past and agonizing about the future.
Similar to dwelling in the past, worrying about the future decreases overall happiness. Just as memories are not discouraged, dreaming about the future, even fantasizing, can be positive. Having a sense of hope and a sense of being able to bring into being positive events in the future increases one’s happiness base rates. In other words, a greater sense of optimism will imcrease one’s overall general happiness.
By changing upon what you focus you can genuinely change the base level of happiness in your life. Rather than being Pollyanna-esque, this idea recognizes that not everyone is going to achieve bliss, but it also states that no one has to be in the depths of sadness. It also recognizes that changing the way one thinks about the past, present, and the future is not easy, and may not be quick. But it does use empirical research to acknowledge that everyone can significantly alter his or her overall life satisfaction through changing the way he or she thinks.
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1 comment:
Thanks for that article on happiness. Being in the moment it was a surprise to find on facebook but I am sure glad I did. Now I am going to turn around and enjoy the delicious pizza my honey made us for dinner and tell him thank you for making me happy tonight.
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