We are constantly told we deserve to be happy, but what is happiness? By definition, it is the state of well-being and contentment characterized by positive emotions, a sense of purpose, and fulfillment which can mean a variety of different things for each person. The pursuit of happiness, which is infamously stated in the Declaration of Independence, refers to the unalienable right to live a meaningful and satisfying life. Simple enough and yet, it can feel incredibly elusive at times. So how can we not only obtain it, but hold on to it through life’s inevitable ups and downs?
There are two main forms of happiness: hedonic, short-term satisfaction which focuses on pleasure and the absence of pain, and eudaimonic, or true fulfillment that is rooted in meaning, purpose, and personal growth. Of course, both forms are valuable and habitually intertwine. Experiences that bring us joy can enhance our sense of purpose, which can lead to the ultimate goal of cultivating a deeper, sustainable happiness.
It’s also important to know that not all happiness feels the same and it’s never a single constant emotion. There is momentary joy like laughter with friends, enjoying a good meal, or seeing a sunset. Contentment is a calm, steady sense that life is good, even when nothing exciting is happening. You’ll experience elation, or intense, short-lived bursts of euphoria which are often emotional highs such as falling in love or reaching a major goal. And then, of course, there is fulfillment, which is the deeper, long-term satisfaction that comes from living in alignment with your values and purpose. Appreciating and recognizing happiness in all of its forms allows us to enjoy a range of life experiences that enrich us in different ways.
According to a 2023 report by the World Happiness Report, the happiest countries tend to share key qualities: strong social connections, freedom to make life choices, a culture of generosity, and lower perceptions of corruption. These findings suggest that happiness isn’t just about individual circumstances — it’s also shaped by our surroundings, the communities and systems in which we live.
There are also factors out of our control which affect our happiness. Life situations play a crucial role and scientists estimate about 50% of our joy is genetically determined, while the other half is influenced by our actions, choices, and mindset. Statistically speaking, we are directly responsible for half of our happiness, which means we have to do the work.
Practice Gratitude
Regularly acknowledging what you’re thankful for, even small things, can boost serotonin and dopamine — the brain’s “feel-good” chemicals. Try writing down three things that make you smile every day or keeping a gratitude journal. You can also practice gratitude through acts of kindness or volunteering.
Build Meaningful Relationships
Human connection is immensely powerful in driving happiness. Prioritizing time with family, friends, and community creates a network of support, love, and camaraderie. Everybody needs somebody to feel less alone while navigating life. Loneliness has been linked to increased risks of depression and anxiety which have been linked to suicidal thoughts and worst-case scenarios.
Live with Purpose
Pinpoint your values, passions, and goals so that you can intentionally align your actions in their honor to find meaning and fulfillment. Whether it’s your job, a hobby, or volunteering, having a sense of purpose can anchor you during hard times and enrich your daily life.
Take Care of Your Body
There is truth to the phrase ‘your body is the expression of your existence.’ Regular exercise, a nutritious diet, and sufficient sleep all contribute significantly to emotional well-being. Studies have shown that those who work out are happier, healthier, and more ambitious. Exercise can be as effective as antidepressants.
Engage in Mindfulness and Meditation
Mindfulness helps bring awareness to the present moment and reduces overthinking and anxiety. Even 10 minutes a day can improve mood and reduce stress. Meditating can also promote healthy sleep patterns and improve cognitive skills like memory and attention span.
Limit Comparison
Social media and societal pressures can fuel envy and dissatisfaction. Try to focus on your own path, values, and achievements instead of comparing your life to others. Social media is designed to be addictive, interfering with sleep, impulse control, and real-life interactions. Minimizing time on these apps helps to build a more positive self-esteem.
Now you know how to acquire happiness — so how do you keep it? Here’s where it gets tough. Happiness isn’t permanent. Life is a mix of emotions. But that’s okay because the key to long-term happiness isn’t perfection or constant positivity. It’s resilience — the ability to experience joy, bounce back from challenges, and maintain emotional equilibrium over time.
By accepting that challenges are part of the journey, we can stop chasing a fantasy and start embracing reality.
Happiness is often found in routines: regular walks, meals with loved ones, journaling, or hobbies. Small, consistent actions build a solid foundation for well-being. Are you honoring your values? Are you spending time on what matters most? Regular self-reflection helps keep your life aligned with your deeper needs.
Acts of kindness create happiness for all parties involved. Having compassion for others is also important, but treating yourself with understanding, as opposed to criticism, is even more important as it builds inner peace and emotional strength. In addition, never stop growing. Learning something new, traveling, or trying a new skill can spark joy and keep life engaging through confidence.
Why is being happy important? Happiness and mental health are closely linked and crucial to our overall well-being as it impacts how we think, feel, and act. According to the CDC, 1 in 5 U.S. adults live with a mental illness. Chronic stress, anxiety, depression, and trauma can make happiness feel out of reach, but that doesn’t mean it’s unattainable. Seeking support through therapy, support groups, or recovery programs is often the most powerful step toward regaining joy and stability.
Happiness is an ongoing practice. It’s cultivated over time through intention, connection, growth, and acceptance. While no life is without challenges, a fulfilling and joyful life is within reach for anyone willing to build it. Those struggling with mental health may also experience co-occurring issues like substance use disorders. Addressing these root causes through professional care can help unlock long-term happiness and emotional freedom.
If you or someone you love is struggling to find happiness due to addiction, trauma, or mental health challenges, support is available around the clock at 800-604-2117. Here at Hickory Recovery Network, we believe your happiness is worth fighting for and are here for you every step of the way. You are never alone.
