How to be happy: 14 ways to find (or rediscover) joy in life
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Happiness looks different for everyone. Learn how it affects your health, plus 14 ways to find joy for the first time or get it back again when things have been tough.
Happiness is a big part of our emotional and mental well-being, and it naturally shifts as life changes. Some days it comes easy. Other times, whether from one hard season or just the slow grind of routine, it can feel further away than usual.
Whether you're trying to feel happy for the first time in a while or you're just starting to figure out what happiness looks like for you, the good news is the same: finding happiness is possible. It takes a few practical steps to learn what brings you real, lasting joy in this phase of your life.
What it means to find happiness in your own life
Happiness is usually made up of a complex blend of emotions and experiences that bring a lasting sense of inner fulfillment and contentment, and this blend varies from person to person. While some people find joy in solitary activities like reading or gardening, others might find it in social interactions or physical activities.
As you grow and evolve, so do the things that bring you happiness. Embrace this dynamic nature as part of the journey, and remember that feeling happy doesn't mean you won't experience sadness, anger, or stress. Happiness involves learning how to balance these emotions and finding joy in the midst of life's ups and downs. This journey back to happiness isn't just about recapturing moments of laughter or pleasure — it's a deeper quest for a fulfilling state of being.
Finding happiness is a gradual process that requires patience, self-exploration, and an openness to change and growth. Start by writing down things that bring you joy, like favorite hobbies, cherished memories, beloved people, or peaceful places. Your happiness list can evolve with you over time, so be open to discovering new sources of happiness as life unfolds.
7 benefits of happiness on your health and well-being
Finding happiness can have a profound impact on your physical, mental, and emotional well-being.
1. Boosts heart health: Studies have shown that happy people tend to have lower heart rates and blood pressure, which are crucial for a healthy heart. So, by finding joy in life, you're also caring for your heart health.
2. Strengthens the immune system: Feeling happy can actually make you less susceptible to getting sick. Research suggests that positive emotions can boost your immune system, making your body better at fighting off illnesses.
3. Reduces pain and discomfort: Did you know that happiness can influence how much pain you feel? People who maintain a positive outlook often report lower levels of pain and discomfort. While happiness isn't a cure for all pain, it can certainly play a role in how you perceive and handle it.
4. Lowers stress levels: When you're happy, your body produces less cortisol, the stress hormone. This means that maintaining a happy disposition can help you manage stress, contributing to a more relaxed and peaceful life.
5. Helps combat disease and disability: Happy people are more likely to engage in physical activity and choose healthier foods. These habits can reduce the risk of chronic diseases, leading to a healthier, more active life.
6. Enhances emotional resilience: Happiness can bring you a greater ability to bounce back from life's challenges. When you're happy, your positive outlook on life can help you navigate through tough times more easily.
7. Improves overall life satisfaction: Ultimately, happiness can lead to a deeper sense of satisfaction with life. It can help you appreciate the small joys and the big achievements, contributing to a more fulfilling existence.
How to find happiness and feel happy again: 14 ways to build lasting joy
Each of these steps can offer a starting point for (re)discovering joy and contentment in your life. Whether you're building happiness for the first time or starting over after a hard stretch, the path is personal and can involve a mix of different strategies, so be open to trying new approaches and be kind to yourself as you go.
1. Practice mindfulness and meditation
One of the most reliable ways to feel your life as you're living it is to stay present, instead of getting pulled into worries about the past or the future. Mindfulness tools like meditation, breath work, body scans, and loving-kindness meditation all help you come back to the moment, and that steadiness can lift your overall happiness over time.
💙 Try 7 Days of Calm to learn the basics of mindfulness and meditation.
2. Practice gratitude
What you pay attention to shapes how your days feel. Rather than focusing on what's missing, try noting a few things you're grateful for, like a good cup of coffee, a friend who checked in, or a walk that cleared your head. Gratitude doesn't mean you stop wanting more, it just helps you notice the good that's already here.
💙 To build a gratitude habit, explore our Gratitude series.
3. Practice self-care
Taking care of yourself is crucial. This means getting enough rest, managing stress, and doing things that make you feel good. Set aside a few minutes each day for relaxation or a favorite activity.
💙 Discover the tools of self-care and create a nourishing practice of reflection and rest in the Radical Self-Care series.
4. Prioritize a healthy diet
What you eat affects your mood. Focus on balanced, nutritious meals that fuel your body and mind. A simple first step could be including more fruits and vegetables in your diet and staying hydrated with water or herbal tea.
💙 Change your life by prioritizing what you eat and learn about the importance of a healthy diet in The 4 Pillars of Health series. Remember that food is used for both fuel and fun, and incorporating treats into a healthy lifestyle can ramp up those happiness levels, too.
5. Stay active
Exercise releases brain chemicals thought to boost your mood. Start with short, enjoyable physical activities that fit into your daily routine, like a daily walk or some stretching exercises. Bonus points for noticing how you feel after the workout and writing it down in a journal to motivate yourself in the future.
💙 Lace up your sneakers and head out for a 30-minute Mindful Run (or walk) with Mel Mah and tune into the world around you.
6. Connect with nature
Spending time in nature can be calming and rejuvenating. Whether it's a walk in the park, gardening, or just sitting outside, try to spend some time outdoors every day.
💙 If you can't get outside, you can mentally escape to a more tranquil place with a soundscape like High Sierra Lake or Forest Ambience.
7. Explore new hobbies and activities
Broaden your horizons by trying new things. This can add excitement to your life and help you discover new passions. Make a list of activities you've always wanted to try and take the first step towards trying one this week.
💙 Take some time to find out what activities bring you happiness and joy. We recommend beginning with the Discovering Happiness series by Shawn Achor, which dives into habits and activities that are destined to make you feel happier.
8. Build positive relationships
Positive interactions with friends and family can greatly enhance your happiness, so surround yourself with people who uplift you. Reach out to a friend or family member for a chat or a get-together this week.
💙 Practicing Empathy can have positive effects on your own happiness, as well as the happiness of those around you. Give it a try and witness how your connections can blossom.
9. Reach out for social support
Speaking about your feelings and experiences can be therapeutic, so talk to friends or family members. Consider joining a local support group to boost your social circle.
10. Perform acts of kindness
Doing something nice for others can boost your own happiness. Try giving a compliment, volunteering, or helping a neighbor this week, and notice how it makes you feel.
💙 Learn how to perform Random Acts of Kindness, which are scientifically proven to increase happiness for both the giver and receiver.
11. Write down your feelings
We feel a lot over the course of a day, and it's not always easy to name what's going on inside. Writing your feelings down, or saying them out loud to someone you trust, gives you room to actually process them instead of letting them pile up.
💙 If you're having trouble pinpointing or expressing your feelings, download our Feelings Wheel to help.
12. Practice decluttering
A cluttered space can leave you feeling a little cluttered too. Messy or dirty homes are linked to lower mood, while a clean space can boost your self-esteem and help you feel more grounded. You don't need a full deep clean, start small: clear off your desk, do the dishes before bed, or donate a few things you don't wear anymore.
13. Cultivate patience
Finding happiness is a journey. Be patient with yourself as you explore what brings you joy, and understand that happiness can ebb and flow. Acknowledge your feelings and know that it's okay to have ups and downs.
💙 Follow along in this guided meditation with Tamara Levitt on how to cultivate and practice Patience.
14. Seek professional help when necessary
It's important to recognize when you need additional support and to seek it out. Whether it's talking to a healthcare professional, joining a support group, or simply confiding in a trusted friend, reaching out is a sign of strength, not weakness.
How to be happy FAQs
How can I bring back my happiness?
To bring back happiness, focus on activities and people that bring you joy. Start by engaging in hobbies that you enjoy or exploring new interests. Surround yourself with supportive friends and family, and share your feelings with them. Incorporating regular exercise and a healthy diet into your routine can positively impact your mood. Finding happiness is a gradual process, so be patient and kind to yourself as you rediscover what makes you happy.
How do I feel OK again?
Feeling OK again involves acknowledging and accepting your emotions, and giving yourself time to process your feelings. There are other steps you can take to improve things, too.
Engage in activities that you find relaxing or enjoyable to help improve your mood.
Manage stress and anxiety with practices like meditation or deep breathing exercises.
Maintain a regular sleep schedule to support your mood.
How can I be happy and healed?
First and foremost, recognize that seeking happiness and a sense of healing doesn't mean fixing yourself. You're not broken. The search for happiness is about growing and finding balance in your life.
Begin by acknowledging your strengths and the progress you've made in your journey.
Engage in activities that boost self-care and bring you joy.
Surround yourself with people who support and uplift you.
Keep a gratitude journal to help you focus on the positive aspects of your life.
Consider professional help like talking to a therapist if you need support in managing your well-being.
What do you do when you are not happy?
When you're not happy, it's crucial to recognize and accept your feelings. Take time to reflect on what might be causing your unhappiness. Engaging in activities that usually bring you joy, even if they don't seem appealing at the moment, can help lift your mood. Talking to friends, family, or a counselor can provide support and a different perspective.
Don't forget to take care of your physical health, too, as it can significantly impact your mood. It's normal to have periods of unhappiness from time to time, but if these persist, consider seeking professional help.
Why is happiness so hard to find?
There's no single right way to be happy, even though it can feel like everyone else has figured out a formula you're missing. The truth is happiness looks different for everyone, and the most reliable way in is staying present and paying attention to your own life as it's actually happening. Simple practices like a few mindful breaths or a quick gratitude check-in can lift your overall happiness, even on a hard day.
Is it normal not to feel happiness?
Happiness is simply one emotion on a broad spectrum of emotions and feelings we all have during the course of our lives. Not feeling happy is totally normal and even for those who seem like "happy people" other feelings still come into play. Burying feelings isn't good for your overall well-being. If you feel sad, don't hide from that feeling, really feel it, let it wash over you, process it, and then it will pass and you'll move back towards a happier place.
Why am I avoiding happiness?
Sometimes soaking in the good means acknowledging that the bad could come in. Life is all about the ups and downs, the ebbs and flows and when you're happy it's not uncommon to worry that something bad is about to happen. But hiding from joy doesn't protect you from the difficult moments in life. You simply cannot outsmart life's tougher moments. So much of life is out of your control and it's important to really soak up those good moments. Imagine that every time you allow yourself to sink into feeling happy you're filling up your joy bucket so that when life gets tough again, you have those reserves to power you forward.
What are the 3 keys to a happy life?
There are many keys to a happy life but three of the biggest ones are practicing mindfulness and staying in the moment, connection with other people, and practicing gratitude. These are the easiest ways to connect with the life we're already living, rather than focusing on a past we may regret or a future we may fear.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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