Madison life - The happiness workout

Can merely thinking the glass is half full make you happier? Alexandra O'Brien explores the link between our attitude and joyfulness.

Shiny, happy people – these days, they seem as rare as a store that still has Chanel’s Jade Nail Colour in stock. Just ask that colleague who sneaks off early to see their psychologist or look to your friend who washes down a couple of happy pills with her morning coffee.
According to the Department of Health, last year more than 16 million prescriptions for antidepressants were issued in Australia. But despite the endless arguments that say our collective ennui is because we are overworked, don’t take our leave or don’t follow a vegan, preservative-free, macrobiotic diet, there is actually growing research that says happiness is simply a state of mind that can − and should − be harnessed.

Sophie Scott, author and medical reporter with the ABC, says that being happy “involves making a decision to be happy and practising behaviours and habits that make you that way”. In her new book Roadtesting Happiness: How to Be Happier (No Matter What), she argues that happiness is not always determined by external circumstances or conditions, as many of us are led to believe.

Many medical professionals agree: Professor Sonja Lyubomirsky from the University of California is one of the leading researchers in this field, who argues that happiness is attainable for anyone – if they are willing to work at it. She likens the concept to a pie chart: 50 per cent of our satisfaction with life is genetic, 10 per cent is governed by external events and circumstance, and the other 40 per cent is within our control. “This 40 per cent is what you can work on,” says Scott. “Happiness is enjoying what you are doing, while you are doing it. And when you look back after the event, it’s something that adds meaning and value to your life.”

Dr Martin Seligman founded the “positive psychology” movement, a new branch of the science that focuses less on treating mental illness and more on nurturing our natural talents and helping us find joy in everyday life. He says the key to happiness lies in a simple exercise for your brain: staying positive and thinking positive. Researchers in his field study three key components: pleasure (how we forecast and savour good experiences), engagement (loving the task at hand) and meaning (being a part of something more permanent and larger than ourselves, such as a social organisation, club or movement).

It’s easy to assume that all happy people must also have a bank account that never dips into the danger zone, have flawless skin, hold down jobs they love and own all the latest gadgets − after all, that’s what the media tells us every day. But it turns out material things don’t really count for much. In fact, focusing too much on wealth creation heightens our insecurity – one of the primary causes of unhappiness – while being fit and healthy, building close relationships and having a challenging job really makes our hearts sing.
Research has also shown that shifting your approach to everyday events and thinking about things from a more proactive perspective will also separate you from the miserable masses. Scott herself found that her own personal pursuit came down to reframing her thoughts and appreciating the small things in life. “After all,” she says, “moaning about life won’t change things.”  

Down in the dumps and not sure how to get out? Then follow our happiness workout to help take you from blue to blissful in six easy steps. 

Think happy thoughts
In a downward spiral? Stop those negative thoughts in their tracks and find a positive angle on the situation. Negativity just saps your energy. Learn to stay calm and let the small things go. (And remember, most things are small at the end of the day.)

Exploit your personal strengths
Just like a personal trainer comes up with a program for a client at the gym, devise a plan to make the most of your talents. You’re great at yoga, love to garden and cook like a Michelin-starred chef? Then make a list of achievable
goals built around your best skills.  

Build and maintain quality relationships
Research shows that almost everybody feels happier when they’re around others. Even smiling at someone in the street or saying thank you to the bus driver will do wonders for your mood. 

Start a gratitude journal
Spend time each day writing down what makes you smile. It doesn’t matter how small or silly it seems, it will help give your brain a boost.

Get moving
Improving your physical health raises your energy levels and releases endorphins.

Fake your way to a smile
Even if you’re not convinced, pretend you are in fact happy and act that way. Studies show that merely acting happy can bring on the real thing.