3 False Beliefs Found in Chronically Unhappy People
When it comes to happiness, mindset is half of the battle. Unfortunately, some people get stuck in patterns of glass-half-empty thinking.
According to new research published in Frontiers in Psychology, counterproductive thought patterns relating to the nature of happiness tend to come in three forms:
Zero-sum views. There is a social comparison component to happiness (“I’m only happy to the extent that I’m happier than you”) which can make happiness seem like a zero-sum game ("I win when you lose").
Genetic disposition. The view that happiness is genetic can cause people to question why they are even trying to improve their happiness in the first place.
Happiness-seeking as a self-defeating cycle. Some believe seeking happiness is more frustrating than it is rewarding, which can give rise to depression and other unintended negative emotional states.
Fortunately, research suggests that these beliefs are misleading. Happiness is not a zero-sum game. Rather, it is socially contagious ("More happiness for you translates to more happiness for me"). While there is a genetic component to happiness, there is also a sizable environmental component. And, viewing the pursuit of happiness as self-defeating is unlikely to make you feel any better.
If you're not convinced that happiness is a dynamic and changeable psychological state, perhaps the following data will change your mind.
A team of scientists led by Ad Bergsma of Erasmus University Rotterdam in the Netherlands analyzed the results of studies on 61 happiness interventions published between 1972 and 2019. “Happiness training techniques seem to do what they are designed to do,” state the researchers. “Ninety-six percent of the studies showed a gain in happiness post-intervention and at follow-up, and about half of the positive results were statistically significant.”
Overall, the researchers estimate that such interventions increase people’s happiness by about 5% on a numerical rating scale of happiness. To put that in context, the researchers note research suggesting that getting married raises happiness by about 5%, on average, and that becoming unemployed reduces happiness by about 8%.
“From this perspective, the average 5% gain in happiness after having followed a happiness training course is impressive,” state the researchers.
Which interventions work best? More studies are needed to answer this question, but the researchers note that interventions that focus on cognitive reframing, goal setting, laughter yoga, practicing retrospective sources of happiness, mood awareness training, and meditation showed the most promise. This echoes the positive results seen in mindfulness-based interventions, which have become increasingly common in recent years.
There’s also something to be said for exposing people to multiple types of happiness interventions within a given course. For instance, the researchers found that happiness courses that trained people on multiple techniques instead of just one technique were more efficacious. They also found that voluntary participation was an important predictor of training effectiveness.
“Happiness training techniques are likely to be more effective among people who participate voluntarily, typically because they are motivated to improve their happiness and hold positive opinions about psychological treatment,” state the researchers.
The researchers are optimistic about the future of happiness trainings as a way to lift people out of a state of chronic unhappiness.
“We conclude that taking a form of happiness training is advisable for individuals looking for a more satisfying life,” state the researchers.