you're as happy as you want to be

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I have always felt that happiness was a decision we choose to make within the fabric of our lives. It's not something that happens to us ~ it's a state of reality that we create for ourselves. Abraham Lincoln got it exactly right when he said, "Most people are about as happy as they make up their minds to be."

A scientific study was conducted by a professor at University of California Riverside regarding happiness attempting to answer the age old question, "Why are some people happier than others?" The result was the book, "The How of Happiness."

Here is some of Dr. Lyubomirsky's research regarding happiness. Enjoy!

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Sonja Lyubomirsky

Professor
Ph.D. Stanford University
(951) 827-5041 (msg only)
sonja.lyubomirsky@ucr.edu

The majority of my research career has been devoted to studying human happiness. Why is the scientific study of happiness important? In short, because most people believe happiness is meaningful, desirable, and an important, worthy goal, because happiness is one of the most salient and significant dimensions of human experience and emotional life, because happiness yields numerous rewards for the individual, and because it makes for a better, healthier, stronger society. Along these lines, my current research addresses three critical questions - 1) What makes people happy?; 2) Is happiness a good thing?; and 3) How can we make people happier still?

Why Are Some People Happier Than Others?

I have always been struck by the capacity of some individuals to be remarkably happy, even in the face of stress, trauma, or adversity. Thus, my earlier research efforts had been focused on trying to understand why some people are happier than others. To this end, my approach has been to explore the cognitive and motivational processes that distinguish individuals who show exceptionally high and low levels of happiness. These processes include social comparison (how people compare themselves to peers), dissonance reduction (how people justify both trivial and important choices in their lives), self-evaluation (how people judge themselves), and person perception (how people think about others). All of these processes, it turns out, have hedonic implications - that is, positive or negative consequences for happiness and self-regard - and thus are relevant to elucidating individual differences in enduring well-being. My empirical findings over the years have revealed that chronically happy and unhappy individuals differ systematically and in a manner supportive of their differing temperaments in the particular cognitive and motivational strategies they use. For example, my students and I have found that truly happy individuals construe life events and daily situations in ways that seem to maintain their happiness, while unhappy individuals construe experiences in ways that seem to reinforce unhappiness. In essence, our research shows that happy individuals experience and react to events and circumstances in relatively more positive and more adaptive ways.

On-going studies in my laboratory are exploring additional cognitive and motivational processes that support the differing worlds of enduring happiness versus chronic unhappiness. For example, several investigations have revealed that unhappy individuals are more likely than happy ones to dwell on negative or ambiguous events. Such "dwelling" or rumination may drain cognitive resources and thus bring to bear a variety of negative consequences, which could further reinforce unhappiness. These findings demonstrate some of the maladaptive by-products of self-reflection, suggesting that not only is the "unexamined life" worth living, but it is potentially full of happiness and joy.

To cast our work on happiness in a broader framework, we have also been exploring the meaning and expression of happiness and suffering across cultures and subcultures. For example, current research is investigating the value and reasonableness of the pursuit of happiness in "meritocratic" vs. "non-meritocratic" cultures (e.g., U.S. and Russia, respectively). Our preliminary findings suggest that Russians are less concerned with the pursuit of happiness, less likely to deem happiness as attainable or stable, and less likely to publicly express happiness than their American counterparts.

What Are the Benefits of Happiness?

A recent interest has steered me from the search of the roots of happiness to an examination of its consequences. Is happiness a good thing? Or, does it just simply feel good? A recent review of all the available literature has revealed that happiness does indeed have numerous positive byproducts, which appear to benefit not only individuals, but families, communities, and the society at large. The benefits of happiness include higher income and superior work outcomes (e.g., greater productivity and higher quality of work), larger social rewards (e.g., more satisfying and longer marriages, more friends, stronger social support, and richer social interactions), more activity, energy, and flow, and better physical health (e.g., a bolstered immune system, lowered stress levels, and less pain) and even longer life. The literature, my colleagues and I have found, also suggests that happy individuals are more creative, helpful, charitable, and self-confident, have better self-control, and show greater self-regulatory and coping abilities. On-going and future experimental and longitudinal studies that attempt to increase the long-term happiness of students and working adults will give us the opportunity to assess whether increases in durable happiness predict changes in other positive outcomes, such as altruistic behavior, creativity, work performance, physical health, and social relationships.

The Architecture of Sustainable Happiness

An ongoing program of research, funded by the National Institute of Health, is asking the question, "How can happiness be reliably increased?" Despite pessimism from the current literature that the pursuit of happiness may be largely futile, my colleagues and I believe that durable increases in happiness are indeed possible and within the average person's reach. Thus, following my construal theory of happiness, I have begun to explore how the cognitive and motivational processes and biases associated with relatively greater happiness can be nurtured, acquired, or directly taught. To this end, my current research focus is investigating the mechanisms by which a chronic happiness level higher than one's genetically-determined set point can be achieved and sustained. My colleagues and I believe that sustainable increases in happiness are possible through the practice of intentional cognitive, motivational, and behavioral activites that are feasible to deploy but require daily and concerted effort and commitment

My students and I are currently conducting several experimental intervention studies in which participants' cognitive and behavioral strategies are systematically retrained. For example, current intervention studies are testing the efficacy of three potential volitional strategies, two cognitive and one behavioral: 1) regularly setting aside time to recall moments of gratitude (i.e., keeping a journal in which one "counts one's blessings" or writing a gratitude letter), 2) engaging in self-regulatory and positive thinking about oneself (i.e., reflecting, writing, and talking about one's happiest and unhappiest life events or one's goals for the future), and 3) practicing altruism and kindness (i.e., routinely committing acts of kindness). Furthermore, we are testing whether the benefits of such activities differ across cultures, and whether they are influenced by person-activity "fit," motivation, persistence, and expectations.

Thwarting Hedonic Adaptation

Finally, my newest line of research focuses on hedonic adaptation to positive experience as a critical barrier to raising happiness. After all, if people become accustomed to (and take for granted) anything positive that happens to them, then how can they ever become happier? A new model suggests that adaptation to positive experience proceeds via two paths: 1) through diminished positive emotions and 2) through increased aspirations. The key to achieving increased and lasting well-being thereby lies in effortful, intentional activities that slow down or preclude the positive adaptation process. Current studies are testing the hypothesis that such activities share several properties that potentially help them to effectively forestall adaptation: they are dynamic, episodic, novel, and attention-enticing.

Selected Publications

• Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. New York: Penguin Press. Visit the book's website.
  
  
• Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9, 111-131.
  
  
• Lyubomirsky, S., King, L. A., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin, 131, 803-855.
  
  
• Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3, 400-424.
  
  
• Lyubomirsky, S., Sousa, L., Dickerhoof, R. (2006). The costs and benefits of writing, talking, and thinking about life's triumphs and defeats. Journal of Personality and Social Psychology, 90, 692-708.
  
  
• Boehm, J. K., & Lyubomirsky, S. (in press). Enduring happiness. In S. J. Lopez (Ed.), Handbook of positive psychology. Oxford: Oxford University Press.
  
  
• Lyubomirsky, S., & Tkach, C. (2003). The consequences of dysphoric rumination. In C. Papageorgiou & A. Wells (Eds.), Rumination: Nature, theory, and treatment of negative thinking in depression (pp. 21-41). Chichester, England: John Wiley & Sons.
  
  
• Schwartz, B., Ward, A. H., Monterosso, J., Lyubomirsky, S., White, K., & Lehman, D. (2002). Maximizing versus satisficing: Happiness is a matter of choice. Journal of Personality and Social Psychology, 83, 1178-1197.
  
  
• Lyubomirsky, S. (2001). Why are some people happier than others?: The role of cognitive and motivational processes in well-being. American Psychologist, 56, 239-249.
  
  
• Lyubomirsky, S., & Ross, L. (1999). Changes in attractiveness of elected, rejected, and precluded alternatives: A comparison of happy and unhappy individuals. Journal of Personality and Social Psychology, 76, 988-1007.
  
  
• Lyubomirsky, S., Tucker, K.L., Caldwell, N.D., & Berg, K. (1999). Why ruminators are poor problem solvers: Clues from the phenomenology of dysphoric rumination. Journal of Personality and Social Psychology, 77, 1041-1060.
  
  Copyright 2008 Sonja Lyubomirsky