The 20th of March is the International Day of Happiness, a United Nations initiative established in 2012 to highlight the importance of happiness and well-being as universal human goals. But what does being happy really mean?
It can be difficult to define because it’s a deeply personal concept with a different meaning for each individual. However, at its core, happiness can be thought of as a state of contentment, joy and fulfilment. Scientists call it "subjective well-being", which is the personal perception of one's life satisfaction. But with life's inevitable ups and downs, how do we cultivate a general sense of happiness even when things aren't going well? Here are five powerful ways to foster happiness, no matter what life throws your way.
- Practice self-compassion
In a world that often demands perfection, it's easy to be overly critical of ourselves. However, treating ourselves with kindness, rather than harsh self-judgment, can lead to greater emotional resilience and long-term happiness. Self-compassion involves recognising that struggle is a shared human experience and giving ourselves the same kindness we'd extend to a friend or family member. Learning to silence our inner critic and embrace our imperfections is the way to create a foundation for true contentment.
Self-compassion also has another major benefit: it allows us to navigate setbacks with a sense of perspective. Instead of internalising failure, we can see challenges as opportunities for growth. This shift in mindset can significantly enhance our overall well-being so that we can embrace life's uncertainties with a more positive outlook.
- Reframe negative thoughts
Your thoughts have a powerful influence on your emotions. By being mindful of your inner dialogue, you can recognise negative thoughts in the moment they occur and then reframe them. This is where mindfulness plays a key role: by observing your thoughts without judgment, you can challenge negative patterns and replace them with constructive ones. Over time, rather than spiralling into pessimism when faced with difficulties, shifting your perspective to focus on gratitude and solutions can help cultivate a more optimistic and resilient mindset.
In our busy modern world, there are many effective mindfulness techniques, from meditation and journaling to yoga and deep breathing, or simply doing a mundane activity (like washing the dishes) mindfully. Regularly practicing mindfulness can help improve emotional regulation, reduce stress and cultivate a greater sense of peace.
- Embrace acceptance (and avoid comparison)
In the age of social media, comparison truly is the thief of joy – but it's become increasingly difficult to avoid. Scrolling through curated snapshots of others' lives can leave us feeling jealous, inadequate and unfulfilled. With this in mind, true happiness stems from self-acceptance, when we accept our journey rather than measure ourselves against others. Acceptance doesn't mean complacency either: it means accepting where you are while working towards where you want to be.
One way to foster acceptance is through gratitude. By focusing on what you have rather than what you lack, it becomes easier to cultivate a sense of acceptance for how your life is now. Seeking real-life connections in like-minded communities can also make a big difference in helping you feel happy with your current life rather than getting the sense from social media that you’re missing out.
- Pursue meaningful goals
A 2007 study published in Social Indicators Research found that people who set and work toward meaningful goals experience greater life satisfaction – because goals that align with our values and passions provide a sense of purpose and direction, making us feel more engaged and fulfilled. These goals don't have to be grand achievements, either: they could be relatively small actions such as learning a new skill, taking up a creative hobby or developing a nourishing friendship.
Taking care of our physical health is also a crucial goal. When we prioritise our well-being through things like regular exercise, resting and eating well, we not only feel better but also are able to create positive knock-on effects too, like financial benefits. If you belong to a medical aid, being in good health may mean you can be on a simpler medical aid plan with lower monthly contributions. Fedhealth’s range of flexiFED plans , for example, includes hospital plans with the option to add on a savings element for day-to-day medical expenses should you need it in future.
- Give to Others
Happiness is not just about personal fulfilment; it's also connected to the joy of being part of something greater than yourself. Acts of kindness, whether volunteering, helping a friend, or simply offering a genuine compliment, can create a ripple effect of positivity. In terms of personal benefits, giving to others fosters a sense of connection and purpose.
There are also physical benefits too: studies have found that altruistic behaviour activates the brain's reward system, increasing happiness and reduced stress. Acts of generosity have also been shown to release feel-good hormones like oxytocin, which enhances our sense of connection to others. Giving also shifts our focus away from our own worries, which helps us develop a broader perspective on life.
True happiness doesn't lie in eliminating difficulties but in building the resilience to navigate them. By practicing self-compassion, mindfulness, acceptance, goal setting and generosity, we can create a life rich in meaning and fulfilment. As we observe the International Day of Happiness, here's to embracing happiness on a journey to lasting well-being—for ourselves and those around us.
