top of page

Fostering Happiness: Practical Steps and Psychological Insights

Written By: Dr. Chantel Windy, Ed.D, LMSW

Happiness is a universal pursuit, yet it often feels elusive. Fortunately, psychological research offers concrete strategies to foster happiness and improve overall well-being. This blog delves into evidence-based methods to enhance happiness, the importance of acknowledging and mastering sadness, and the concept of the happiness pie.

Practical Steps to Promote Happiness

Gratitude Practice

  • Research: Studies have consistently shown that expressing gratitude can significantly increase happiness. A 2003 study by Emmons and McCullough found that individuals who wrote down three things they were grateful for each day experienced higher levels of well-being and lower levels of depression.

  • How-To: Keep a gratitude journal and write down three things you are grateful for each day. Reflect on these positive aspects of your life to cultivate a sense of appreciation.

Mindfulness and Meditation

  • Research: Mindfulness practices, including meditation, have been linked to reduced stress, improved mood, and enhanced emotional regulation. A meta-analysis by Khoury et al. (2013) found that mindfulness-based therapy significantly improved symptoms of anxiety, depression, and stress.

  • How-To: Dedicate 10-15 minutes daily to mindfulness meditation. Focus on your breath, observe your thoughts without judgment, and gently bring your attention back to the present moment.


  • Research: Physical activity is a well-documented mood booster. A study by Babyak et al. (2000) demonstrated that exercise was as effective as medication in treating major depression and had lasting benefits.

  • How-To: Aim for at least 30 minutes of moderate exercise, such as walking, running, or yoga, most days of the week. Find an activity you enjoy to increase the likelihood of sticking with it.

Acts of Kindness

  • Research: Engaging in acts of kindness can elevate mood and increase happiness. A study by Lyubomirsky et al. (2005) found that participants who performed five acts of kindness per week experienced a significant increase in happiness.

  • How-To: Perform small acts of kindness regularly. This can range from helping a neighbor, volunteering, or simply offering a compliment.

Happiness as the Mastery of Sadness

Happiness is not the absence of sadness; rather, it is the ability to navigate and master our emotional landscape, including sadness.

Creating Space for Sadness

  • Importance: Allowing ourselves to feel and express sadness is crucial for emotional health. Suppressing negative emotions can lead to increased stress and psychological distress.

  • How-To: Create a safe space to acknowledge and express your sadness. This might involve talking to a trusted friend, journaling your feelings, or seeking professional therapy.

Emotional Regulation

  • Research: Emotional regulation strategies can help manage sadness effectively. A study by Gross (1998) highlights the importance of cognitive reappraisal, where individuals reframe negative situations to reduce their emotional impact.

  • How-To: Practice cognitive reappraisal by identifying negative thoughts and challenging them with more balanced perspectives. For example, if you fail at a task, remind yourself that it is an opportunity to learn and grow rather than a reflection of your worth.

The Happiness Pie

The concept of the happiness pie, popularized by positive psychology researcher Sonja Lyubomirsky, suggests that our happiness is determined by three factors:

Genetic Set Point (50%)

  • Explanation: Genetics play a significant role in our baseline level of happiness. Some people are naturally more predisposed to feeling happy due to their genetic makeup.

Intentional Activities (40%)

  • Explanation: The actions we choose to engage in daily significantly impact our happiness. This includes the practices mentioned earlier, such as gratitude, mindfulness, exercise, and acts of kindness.

  • How-To: Be intentional about incorporating positive activities into your daily routine. These intentional actions can substantially boost your overall happiness.

  • Life Circumstances (10%)

  • Explanation: Surprisingly, our life circumstances, such as income, environment, and relationships, account for only a small portion of our happiness. While these factors can influence our well-being, they are less impactful than our genetic set point and intentional activities.


Fostering happiness involves a combination of intentional activities, understanding and mastering sadness, and recognizing the factors that contribute to our well-being. By integrating gratitude, mindfulness, exercise, and acts of kindness into our lives, and creating space to express and process our emotions, we can enhance our overall happiness. Remember, happiness is not about eliminating sadness but about developing the resilience to navigate it effectively.

  • Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.

  • Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

  • Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299.

  • Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.

  • Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.


While the internet is a treasure trove of information and resources, it's important to recognize that a blog article, no matter how well-researched or insightful, can never replace the expertise and support provided by a mental health professional. If you are in need of mental health services please contact a professional.

4 views0 comments

Recent Posts

See All


bottom of page