Value Addition Course

The Art of being Happy

Dr. Bhawna Pandey

UNIT – 1 HUMAN ECOLOGY AND HAPPINESS

HAPPINESS?

In India, happiness has a very long history dating back to the Vedic age. Happiness has been
defined in various ways. The term “well-being” frequently used in literature mean happiness.
However, well being is commonly used in relation to physical factors and happiness used in
relation to mental factors.
Let us look at such definitions from different time periods.

According to Rig Veda (the first Veda out of four Vedas): The real happiness of life is in doing
‘karma’.
According to the Vedanta school of Hindu philosophy, ananda is that state of sublime delight
when the jiva becomes free from all sins, all doubts, all desires, all actions, all pains, all
sufferings and also from all physical and mental ordinary pleasures.

Bhagavad Gita, Chapter 18, Verse 37: Man thinks foolishly that he can make himself happy,
and after years of struggle finds out at last that true happiness consists in killing selfishness and
that no one can make him happy except himself.

Swami Vivekananda: Happiness is when what you think, what you say, and what you do are
in harmony.
Mahatma Gandhi: Let no one ever come to you without leaving better and happier. Be the
living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in
your smile.
According to Ramana Maharshi, happiness is within and can be known only through
discovering one's true self. He proposes that ananda can be attained by inner enquiry, using the
thought "Who am I?"

In the book The How of Happiness, positive psychology researcher Sonja Lyubomirsky
elaborates, describing happiness as “the experience of joy, contentment, or positive well-being,
combined with a sense that one’s life is good, meaningful, and worthwhile.”

The World Health Organization (2001) defines positive mental health as “a state of well-
being in which the individual realizes his or her own abilities, can cope with the normal stresses
of life, can work productively and fruitfully, and is able to make a contribution to his or her
community”.

WAYS OF ACHIEVING OF HAPPINESS

Within the various schools of Hindu thought, there are different paths and ways of achieving
Happiness.
The main four paths are:
1. Bhakti yoga: Bhakti yoga is a spiritual path or spiritual
practice within Hinduism focused on loving devotion towards any personal deity
2. Jnana yoga: The jñāna yoga is a spiritual practice that pursues knowledge with
questions such as "who am I, what am I" among others.
3. Karma yoga : It is rightful action without being attached to fruits or being manipulated
by what the results might be, a dedication to one's duty, and trying one's best while
being neutral to rewards or outcomes such as success or failure.
4. Raja yoga: In Sanskrit, the word raja translates as king, chief, or royal. Thus, raja yoga
is considered to be the best path to attaining the highest state of yoga—samadhi or
enlightenment. It refers to both the highest goal of yoga and the meditation practices
used to attain this goal. Swami Vivekananda describes this internal meditative practice
as a path towards mastering the whole universe.

INDIAN CULTURE AND HAPPINESS

Indian culture has a rich and multifaceted perspective on happiness, rooted in its ancient
traditions, spiritual philosophies, and societal values. Here are some key aspects of Indian
culture and how they relate to happiness:
1. Spirituality and Inner Fulfillment: Indian culture places a strong emphasis on
spirituality and the pursuit of inner fulfillment as a pathway to happiness. Various
spiritual traditions, such as Hinduism, Buddhism, and Jainism, offer guidance on
attaining happiness through self-realization, self-discipline, and the cultivation of
virtues. Practices like yoga, meditation, and mindfulness are widely embraced as means
to connect with one's true self and experience a deeper sense of happiness and
contentment.
2. Dharma and Duty: Indian culture values the concept of dharma, which refers to one's
moral and social duties. Fulfilling one's dharma is believed to bring inner harmony and
a sense of purpose, leading to happiness. The idea of fulfilling one's responsibilities to
family, society, and the larger community is deeply ingrained in Indian culture and is
seen as a source of personal satisfaction and well-being.
3. Interconnectedness and Relationships: Indian culture places a strong emphasis on
relationships and interconnectedness. Family and social bonds are highly valued, and
there is a sense of collective well-being. The happiness of individuals is often
intertwined with the happiness and welfare of their loved ones and the community. Acts
of kindness, compassion, and service to others are seen as sources of happiness and
spiritual growth.
4. Celebration of Festivals and Rituals: Indian culture is known for its vibrant festivals
and rituals, which bring communities together in joyous celebrations. Festivals like
Diwali, Holi, Eid, Christmas, and others are occasions for sharing happiness,
strengthening social bonds, and expressing gratitude. These celebrations often involve
 music, dance, food, and acts of charity, creating a sense of collective happiness and
unity.
5. Contentment and Simplicity: The concept of contentment (santosha) is valued in
Indian culture. Finding happiness in simplicity and being satisfied with what one has is
seen as a key to inner peace and fulfillment. The pursuit of material possessions is not
considered the ultimate source of happiness. Instead, cultivating an attitude of gratitude
and detachment from material desires is encouraged.
6. Wisdom and Knowledge: Indian culture values the pursuit of knowledge, wisdom,
and personal growth as a means to happiness. The ancient texts and philosophical
traditions offer guidance on leading a righteous life, understanding the nature of reality,
and seeking self-transcendence. The quest for wisdom and knowledge is seen as a
source of lasting happiness and liberation.

FACTORS OF HAPPINESS

Many psychologists believe that there are at least three fundamental elements of happiness,
including emotional, social and cognitive conceptions.
• Emotional Component causing a positive emotional state.
• Social Component has led to widespread and positive social relationships with others.
• Cognitive Component causes the individual to interpret everyday events with
optimism

ENVIRONMENT AND SOCIAL ASPECT TO HAPPINESS

Environment:

1. Physical surroundings: Living in a clean, safe, and aesthetically pleasing environment

can positively impact happiness. Access to green spaces, parks, and natural settings is
associated with higher levels of well-being.
2. Housing: Adequate housing, including factors like affordability, safety, and comfort,
contributes to happiness. Having a stable and comfortable place to live promotes a sense
of security and satisfaction.
3. Noise levels: Excessive noise can be detrimental to happiness. A quiet and peaceful
environment allows for relaxation, concentration, and better sleep quality.
4. Air quality: Clean air and a healthy environment are important for well-being. Poor air
quality can lead to health issues and negatively affect overall happiness.
5. Commute time: Long and stressful commutes can decrease happiness levels. Shorter
commute times or the ability to work remotely can improve well-being by reducing
stress and providing more leisure time.
Social:

1. Social connections: Positive relationships and a strong social support network are
crucial for happiness. Maintaining close connections with family, friends, and
community members fosters a sense of belonging, love, and emotional support.
 2. Social integration: Engaging in social activities, participating in community events,
and being involved in social groups or organizations can enhance happiness. Feeling
connected and integrated into society promotes a sense of purpose and fulfillment.
3. Quality relationships: The quality of relationships is essential for happiness. Having
trusting, supportive, and meaningful relationships where individuals can share their
joys and sorrows positively impacts overall well-being.
4. Social comparisons: Constantly comparing oneself to others, especially in
materialistic terms, can lead to dissatisfaction and decreased happiness. Focusing on
personal growth and internal values rather than external comparisons is more beneficial.
5. Altruism and kindness: Engaging in acts of kindness and contributing to the well-
being of others can boost happiness. Helping others, volunteering, and practicing
empathy and compassion contribute to a sense of purpose and fulfillment.

OTHER ASPECT TO HAPPINESS

1. Income and Happiness

Researchers have found that if people strive for a specific level of income with the assumption
that it will bring them happiness, upon reaching their goal they are soon habituated and
consequently strive for the next level of income. For this reason, Csikszentmihalyi (1999) noted
that individuals can be caught in a never-ending pursuit. Dunn and Norton (2013) explain the
contradictions by taking a unique perspective: supported by their research findings, they
present the argument that, although people cannot become happier from collecting wealth, they
can achieve happiness from spending money — if (and only if) it is spent in the right way.
According to their study, people report greater increases in their happiness levels when they
buy something for someone else rather than themselves. People also reported higher increases
in happiness when they bought something for an experience (such as concert tickets) rather
than tangible items (such as shoes). Both factors indicate that there is indeed a social aspect to
happiness.

2. Religiosity and Happiness

Religiosity, which refers to the degree of religious devotion, beliefs, and practices, has been
studied in relation to happiness. Numerous studies have found a positive correlation between
religiosity and happiness. Individuals who are more religious or actively participate in religious
activities tend to report higher levels of subjective well-being and life satisfaction. Religion
often provides individuals with a sense of meaning and purpose in life. Believing in a higher
power and following religious teachings can offer guidance, moral values, and a framework
for understanding the world, which can contribute to a sense of purpose and happiness.

3. Marital Status, Gender, Age and Happiness

Marital Status
Marriage can provide emotional support, companionship, and a sense of belonging, which
contribute to overall well-being. However, it is important to note that the quality of the marital
relationship plays a significant role in determining happiness.
Going through a divorce or separation can have a negative impact on happiness in the short
term. However, long-term effects vary depending on individual circumstances and the ability
to adjust and find happiness outside of the marriage.
Gender
Gender differences in happiness can be influenced by a range of factors including social
support networks, coping strategies, work-life balance, and the presence of gender-specific
stressors. It is essential to consider these factors when examining the relationship between
gender and happiness.
Age
Research indicates a U-shaped relationship between age and happiness. Happiness tends to be
relatively high in early adulthood, then declines during middle age, and starts to increase again
in later stages of life.

4. Employment Status and Happiness

Employment often provides individuals with a source of income, which can contribute to
happiness up to a certain point. Research suggests that a minimum level of income is necessary
to meet basic needs and provide a sense of security. However, the relationship between income
and happiness tends to diminish beyond a certain threshold, indicating that factors beyond
monetary wealth also play a significant role in overall well-being.
The level of job satisfaction is an important factor in determining happiness. Individuals who
are satisfied with their work, find it fulfilling, and experience a sense of purpose.

5. Education and Happiness

Cuñado and Pérez de Gracia’s (2011) study in Spain controlled income and found that a
positive relationship between education and happiness was indeed present, and their evidence
suggested that education increases one’s confidence or “selfestimation” from acquiring
knowledge. Furthermore, Chen (2011) explored this relationship in China, Japan, Taiwan and
South Korea, and found that those that receive higher education have larger social networks
and have “greater involvement with the wider world” and, through those conditions, achieve
higher levels of happiness. Thus, education enhances our ability to connect with the wider
social world, which in turn makes us happier.

6. Health and Happiness

There is a significant relationship between happiness and physical well-being, as well as

longevity.
Good physical health is positively associated with happiness. When individuals are free from
significant physical ailments, they are more likely to experience higher levels of happiness and
well-being. Good health allows individuals to engage in daily activities, pursue their goals, and
enjoy a higher quality of life.
Mental well-being is crucial for happiness. Mental health conditions, such as depression,
anxiety, or stress, can significantly impact happiness levels. Conversely, positive mental health,
including feelings of contentment, resilience, and emotional stability, contributes to overall
happiness.
Engaging in healthy lifestyle behaviors, such as regular exercise, a balanced diet, and sufficient
sleep, can promote both physical and mental well-being. These behaviors release endorphins,
reduce stress, and improve mood, leading to increased happiness.

7. Social Involvement/Civic Participation and Happiness

Engaging in social activities and forming meaningful connections with others contribute to
happiness. Having a strong social support network provides emotional support, a sense of
belonging, and opportunities for social interaction, which are essential for overall well-being.
Participating in community activities, volunteering, and being involved in civic organizations
can enhance happiness. Active engagement in one's community fosters a sense of purpose,
social cohesion, and a feeling of making a positive difference, all of which contribute to higher
levels of happiness.

PHYSICAL, EMOTIONAL, AND PSYCHOLOGICAL WELL-BEING ARE

ESSENTIAL COMPONENTS OF HAPPINESS.

1. Physical well-being: Physical well-being refers to the state of one's physical health and
vitality. It encompasses aspects such as having good overall health, being free from
significant physical ailments, and having energy and vitality to engage in daily
activities. Physical well-being contributes to happiness by enabling individuals to enjoy
a higher quality of life, pursue their goals, and participate in activities that bring them
joy.
2. Emotional well-being: Emotional well-being involves the ability to understand and
manage one's emotions effectively. It encompasses having a positive emotional state,
experiencing a wide range of positive emotions, and being able to cope with and bounce
back from negative emotions. Emotional well-being contributes to happiness by
fostering a sense of contentment, joy, and resilience in the face of life's challenges.
3. Psychological well-being: Psychological well-being refers to the overall state of one's
psychological health. It includes aspects such as having a sense of purpose and meaning
in life, positive relationships, self-acceptance, personal growth, and a sense of
autonomy and mastery. Psychological well-being contributes to happiness by providing
a sense of fulfillment, satisfaction, and overall psychological flourishing.

PHYSIOLOGICAL AND HORMONAL BASIS OF HAPPINESS

The experience of happiness is associated with physiological and hormonal changes in the
body. Here are some key factors related to the physiological and hormonal basis of happiness:
 1. Neurotransmitters: Neurotransmitters are chemicals in the brain that transmit signals
between nerve cells. Several neurotransmitters play a role in happiness, including
dopamine, serotonin, and endorphins. Dopamine is associated with pleasure and
reward, serotonin is involved in mood regulation, and endorphins are natural painkillers
and mood enhancers.
2. Hormones: Hormones are chemical messengers that regulate various bodily functions
and can influence mood and emotions. Some hormones related to happiness include
oxytocin, known as the "love hormone," which is associated with social bonding and
positive relationships. Oxytocin promotes feelings of trust, generosity, and overall well-
being. Additionally, endorphins, mentioned earlier, act as natural mood boosters and
can contribute to feelings of happiness and well-being.
3. Cortisol and stress: Cortisol is a hormone released in response to stress. Chronically
high levels of cortisol can have negative effects on well-being and happiness. Prolonged
stress and elevated cortisol levels can contribute to mood disorders, anxiety, and a
decreased sense of happiness. Managing stress levels and practicing relaxation
techniques can help regulate cortisol and promote happiness.
4. Brain activity: Brain imaging studies have shown that certain areas of the brain, such
as the prefrontal cortex and limbic system, are involved in the experience of happiness.
Increased activity in these regions is associated with positive emotions, while decreased
activity is linked to negative emotions. Positive emotions and happiness are associated
with patterns of brain activity that reflect positive affective states.

STRESS

Stress is a natural physiological and psychological response to a perceived threat or demand.

It is the body's way of reacting and preparing to cope with challenges or changes in the
environment. Stress can be triggered by various factors, including work pressures, relationship
issues, financial difficulties, major life events, or even daily hassles.
When a person encounters a stressor, the body's stress response system, known as the "fight-
or-flight" response, is activated. This triggers the release of stress hormones, such as cortisol
and adrenaline, which prepare the body for action. The physical symptoms of stress can include
increased heart rate, elevated blood pressure, rapid breathing, muscle tension, and heightened
alertness.
While stress is a normal and necessary response in certain situations, chronic or excessive stress
can have negative effects on both physical and mental well-being. Prolonged stress can lead to
a range of health problems, such as cardiovascular issues, weakened immune system, digestive
disorders, sleep disturbances, and mental health disorders like anxiety and depression.
It's important to manage and cope with stress effectively to maintain overall well-being.
Strategies for stress management can include practicing relaxation techniques (e.g., deep
breathing, meditation), engaging in regular physical exercise, maintaining a healthy lifestyle
(e.g., balanced diet, sufficient sleep), seeking social support, setting boundaries, and adopting
problem-solving and coping skills.

Coping with stress

Coping with stress effectively is crucial for maintaining overall well-being. Here are some
strategies that can help you manage and cope with stress:

A. Identify the source of stress: Identify the specific stressors in your life.
Understanding what is causing stress can help you develop targeted coping strategies.
B. Practice relaxation techniques: Engage in relaxation techniques such as deep
breathing exercises, progressive muscle relaxation, meditation, or mindfulness.
These techniques can help calm the mind and body, reducing stress levels.
C. Maintain a healthy lifestyle: Take care of your physical well-being by adopting a
balanced diet, getting regular exercise, and ensuring sufficient sleep. A healthy
lifestyle provides the foundation for better stress management.
D. Time management: Improve your time management skills to prioritize tasks, set
realistic goals, and avoid overwhelming yourself. Organize your schedule, break
tasks into smaller manageable parts, and delegate when possible.
E. Seek social support: Reach out to friends, family, or support groups to share your
feelings and concerns. Social support can provide comfort, guidance, and a different
perspective on stressful situations.
F. Engage in enjoyable activities: Make time for activities you enjoy and that help you
relax. Engaging in hobbies, spending time in nature, listening to music, or practicing
creative outlets can provide a break from stress and promote a sense of well-being.
G. Practice self-care: Take care of your physical, emotional, and mental well-being.
Engage in self-care activities such as taking breaks, practicing self-compassion,
setting boundaries, and engaging in activities that bring you joy and relaxation.
H. Problem-solving and cognitive restructuring: Identify the aspects of the stressful
situation that you can control and develop a plan of action. Also, challenge negative
thoughts and replace them with more positive and realistic ones.
I. Seek professional help if needed: If stress becomes overwhelming or persistent,
consider seeking professional help. A mental health professional can provide
guidance, support, and additional coping strategies.

Remember that coping with stress is a personal process, and what works for one person may
not work for another. Explore different strategies and find what works best for you.