Friday 20 March (today) is the UN’s International Day of Happiness – a day that recognises happiness and wellbeing as a universal human goal.
Today is also the first day of spring, according to the astronomical calendar, as I wrote about here. And with the sun shining as I write this, people seem just that little bit lighter, brighter and more open. I certainly do.
Happiness, naturally, felt like the perfect theme for today’s post.
So, what does the word happiness mean to you?
Its meaning has changed for me over the years. I’m sure that’s a natural part of getting older but also I think due to my work with POINT3 Wellbeing, I have more awareness around the neuroscience and psychology of happiness, which gives me a new perspective on it.
So, how do I define happiness? Over time I’ve realised happiness isn’t just about feeling good – it’s about living in a way that feels true to me. Happiness, for me, is an outcome of living in alignment. When how I live, my values, and how I show up in the world and with others, all feel in harmony. That’s when I feel most happy.
Sometimes it can be easier to define what makes you unhappy. For me, unhappiness arises when there is tension or resistance with a situation or with someone, or something.
And of course, happiness can’t ever be a permanent state, we are meant to feel the full range of human emotions. Emotions are data giving us clues as to what we care about, how to show up as a better human and how to navigate the inevitable challenges we will all face. And, without sadness, can we truly experience happiness?
When you look at the neuroscience of happiness (and unhappiness) – what’s often called the “happiness hormones” of dopamine, oxytocin, serotonin and endorphins all play an important role in how we experience joy, connection and wellbeing. The level of stress hormones in our bodies influences this too.
TJ Power uses the acronym DOSE – Dopamine, Oxytocin, Serotonin and Endorphins – in his book The DOSE Effect. These ‘feel-good’ neurochemicals naturally occur in the brain and body, and he argues that our daily behaviours can have a meaningful impact on how well these systems work and are regulated.
The DOSE Effect is a framework for supporting wellbeing through everyday habits that influence how these systems function. TJ Power helps us to understand the neuroscience, and he shares insight and ideas around how our behaviours help and hinder us when it comes to regulating these neurochemicals in our bodies.
A DOSE of pocket-science (please note, I’m not a neuroscientist, so this is over-simplified):
D is for Dopamine – often most associated with the reward centre in our brain and with habit formation. In a world where many of us are overstimulated, when it comes to dopamine, it’s less about getting more dopamine, and more about earning it in ways that feel meaningful and well-earned. The effects and benefits are then more sustainable and lead to better habits.
O is for Oxytocin – sometimes known as the love, bond or trust hormone, this chemical is released when we connect and empathise with others. In a world where many feel isolated and divided, it’s therefore crucial for us to find ways to connect and bring people together.
S is for Serotonin – important for mood and emotional regulation. TJ Power links it to habits such as exposure to daylight, movement, sleep, gratitude and gut health. Gut health is increasingly linked to mood and wellbeing, and a large proportion (around 90%) of the body’s serotonin is produced in the gut.
E is for Endorphins – natural pain-relieving chemicals that can help us feel calmer and more energised. People often call this the “runner’s high” – the uplifted feeling that can come during or after sustained exercise, which is linked not only to endorphins but also to other brain chemicals involved in mood and stress regulation.
And then there’s cortisol, which isn’t bad in itself – we need it – but chronically elevated stress can disrupt the balance of the chemicals and systems that support wellbeing.
The challenge is that modern life – the constant stimulation, high levels of stress, busy schedules, poor sleep and too much screen time – can work against the natural balance of all of these chemicals.
Happiness, therefore, comes when we are more intentional with our behaviours and that includes doing less of some things and more of others. It happens when our brain, body and behaviours are in better balance.
For me, I balance my wellbeing and daily DOSE of feel-good hormones by consistently:
- Moving my body every day
- Getting outside into daylight and nature
- Connecting with friends and family
- Eating mostly natural, whole foods
- Prioritising sleep as best I can
I feel it’s important to add that for some people, particularly those experiencing poor mental health, brain chemistry and mood may be affected in ways that require professional support, such as therapy, medication or other forms of social prescribing. NHS guidance now says exercise can help depression and is especially useful for mild to moderate depression.
I also have a daily morning practice with Paul – something that I picked up from Action for Happiness – a movement that shares 10 Keys to living a happier, kinder life, drawing on positive psychology.
Each morning we check in with each other by sharing:
- One word (or two) to describe how we’re feeling (along with context)
- One thing we’re grateful for (usually we give a few things) – everything from the coffee that I’m drinking, through to the conversation I had the night before with a friend
- One person we’re sending our energy to that day – there’s always someone who needs extra love and support
This simple ritual aligns with several elements of The DOSE framework and the Action for Happiness 10 Keys at once: connection, gratitude, emotional awareness and meaning.
Imagine the ripple effects if more of us did this each day – the sense of connection, compassion and belonging that might grow from one small moment of intentionality.
Connection, as we often share in our POINT3 workshops, is an antidote to many of the struggles people face. When we connect with others, we feel less alone. We gain perspective. We remember that we are part of something bigger than ourselves. So, perhaps happiness isn’t just something we should look to find within ourselves, but something we should help to create between us.
If you’re still reading this, think of someone who might need your energy today and reach out. Remind them they are not alone.
Happy Friday! X
p.s. The photo is a happy memory I have of being with Dad at the top of a Swiss mountain, feeling on top of the world. It was three years ago now, when we were celebrating my brother Colin’s 50th birthday.
Not The Mayo Clinic 