How often have you heard the phrase, "You create your own reality"? It's something that bears repeating — because it’s true!
You can make intentional choices to bring more happiness, positivity, and joy into your life.
This isn't just finding silver linings in difficult situations; it’s actively creating an environment of happiness, fulfillment, and contentment that allows us to thrive. Of course, this is easier said than done.
Whether on a global or an individual level, we all have unique challenges and life circumstances that make it difficult to nurture a healthy, positive outlook on life. But does that mean we can’t do anything to cultivate more happiness in our lives? Absolutely not!
Achieving true happiness is a process that requires effort and intentional action.
This means taking a proactive — and sometimes creative — approach to introducing joy into our daily lives. This article answers the question, “Is there a difference between joy and happiness?” We’ll show you some trends and strategies you can use to cultivate more joy, happiness, and positivity in your life!
If you are reading this article because you are feeling depressed or sad, we encourage you to read on. However, if things are feeling really overwhelming, the National Suicide and Crisis Lifeline is there for you, 24/7 and free of charge — simply dial 988.
Brief Definition of Positivity, Joy, and Happiness
The definitions of positivity, joy, and happiness are not always interchangeable. That's why it’s important to understand each concept before diving deeper into our tips for how to be happier and more joyful.
Positivity is a more general term that encompasses all kinds of positive emotions and attitudes, such as hope, optimism, resilience, and trust. In other words, it’s an attitude or outlook that encourages you to expect good outcomes in various areas of life.
On the other hand, joy is a deep-seated feeling of pleasure and satisfaction, often characterized by being contented with one's current life circumstances.
Then we have happiness, a broader concept that encompasses joy, positivity, and other positive emotions like gratefulness and serenity. Combining these positive emotions allows us to experience authentic, long-lasting contentment.
According to renowned psychologist Sonja Lyubomirsky, the author of The How of Happiness, “happiness is the experience of joy, contentment, or positive well-being combined with a sense that one’s life is good, meaningful, and worthwhile.”
What Is the Difference Between Joy and Happiness?
Often, we think of happiness and joy as the same thing, but there is a distinct difference between happiness and joy. From their definitions, joy is a more powerful and intense emotion, while happiness is more of an overarching feeling. Joy can be experienced without necessarily feeling happy, and vice versa.
But that's not all.
The distinctions between joy and happiness also come from how they are experienced. For example, some argue that joy stems from underlying truths, regardless of the situation, and that happiness is rooted in one's circumstance. Some may think differently and believe that joy is merely a state of mind cultivated through the mental pursuit of happiness and focused on pleasure-seeking thoughts and experiences.
Despite the varying opinions and definitions, the idea that holds greater sway today is that external forces determine happiness. Even though we may yearn for it or actively work towards it, attaining happiness is not a choice we make.
Some studies suggest that how happy we feel is based on the following:
- Presence of frequent positive emotions
- Absence of negative emotions
- Life satisfaction
Contrastingly, joy is a conscious decision we make.
What this means is that joy isn't the byproduct of happiness. It’s something grander and more complex that requires effort and intention. In other words, joy is not just a heightened sense of happiness or contentment; it’s a choice we make and is not brought about by happiness.
Joy is present inside everyone as an immense potential reservoir.
To give you a clear picture, think about difficult times. It's possible to experience joy even when sadness and anxiety reign. In other words, joy is a persistent emotion that can break through tough times, regardless of our external environment. It doesn’t necessarily require a smile to exist.
While joy can exist alongside a wide array of emotions, including sadness, fear, anger, and even unhappiness — happiness cannot. Happiness isn't present if those other emotions are felt. This antithesis rules out the possibility of experiencing joy without happiness, but not vice versa.
How Positivity, Joy, and Happiness Can Impact Your Life
There are many reasons why cultivating positivity, joy, and happiness is something to think about.
According to the article The Power of Positivity, a simple smile can boost happiness levels when a person is feeling down. Even if this smile is entirely fake, it still can trick your brain into believing you're happy and subsequently release chemicals that contribute to an overall mood lift. Also stated in the article, trying to live a happier life can help decrease stress, anxiety, and depression even before the effects are seen on the outside.
Additionally, cultivating joy can have a significant impact on your relationships.
For instance, appreciating the small moments in life, like having an inside joke or spending time with friends and family, creates a sense of togetherness. Taking time out of your day to appreciate the small moments can make a huge difference in your overall outlook on life.
Plus, joy and happiness can give you the energy to take on any task.
Studies have shown that positive moods give people more energy, propelling them to take on tasks with enthusiasm and vigor. On the other hand, negative emotions can be draining and make it hard to focus. As such, surrounding yourself with positive people and experiences can boost energy and get your creative juices flowing.
The Science Behind Why These Strategies Work
One of the most interesting scientific findings on the impact of positive emotions, including happiness, is the link to life expectancy. For instance, one 13-year longitudinal study found that the feelings one experiences — positive or negative — can ultimately predict mortality. Individuals who express more positive rather than negative emotions in everyday life are likely to have a longer lifespan. An additional research study exploring this connection also implies that the constancy of life contentment (or happiness) affects life longevity.
Based on these studies, individuals who are happiest and rate the highest for positive emotions are also more inclined to engage in activities and behaviors that benefit their health and well-being. This further reinforces the connection between living life with a positive outlook versus a negative one and its impact on physical and mental health.
Does Your Personality Affect Your Emotions?
Indeed, it does! It’s easy to think of personality as a fixed entity that cannot be changed. However, this is not true. Personality traits can become more pronounced at specific points in life, while they can weaken or even disappear over time.
A meta-analysis, for example, reveals that personality traits are responsible for more than 63% of the disparities in people's levels of subjective well-being. This is evident when we consider how two people with similar backgrounds can react entirely differently to the same situation, such as a breakup, lay-off, or pandemic.
One person may be emotionally crushed by these events and succumb to hopelessness; another might stay positive and recognize the new opportunities that arise from such occurrences.
This example also demonstrates why objective life events may have little power in predicting our subjective well-being. Every event in our external world is interpreted and filtered through our internal filters, which are shaped by our personality.
Therefore, certain personality traits can be strengthened or weakened through conscious effort. For instance, extroverts tend to be more outgoing and enjoy being around people. In contrast, introverts often prefer to stay indoors and enjoy their solitude. While their personalities differ, both types of people can cultivate joy and happiness-inducing activities tailored to their preferences.
There are many models of personality, but one that does an excellent job of discussing how different personality traits can impact positive emotions, joy, and happiness is the Big Five Model.
Whereas extraversion is the most influential trait concerning subjective well-being, low levels of neuroticism have also been linked with happiness. Neuroticism is a personality trait related to anxiety, anger, and low-stress tolerance. People who score low in neuroticism tend to be more even-tempered and composed, meaning they can handle difficult situations with a more level head. Therefore, low levels of neuroticism allow individuals to enjoy the positive events of life better and be content.
Agreeableness, characterized by accommodating, forgiving, and trusting behaviors, has also been linked with joy and happiness. Agreeable individuals tend to accept different perspectives more quickly and be more open-minded. This ability allows them to connect in meaningful ways with others, which can foster feelings of joy, contentment, and happiness.
Although it may seem surprising to some, conscientiousness is another train linked with happiness. Conscientiousness is the personality trait associated with thoughtfulness and care. People low in conscientiousness often struggle to stick to their tasks and finish what they started. Conversely, those who are more conscientious tend to be more organized, consistent, and goal-oriented. As a result, conscientious people tend to be more successful and content with their lives.
In short, our personality traits undeniably influence our subjective well-being and happiness.
While it is not possible to drastically change your personality, you can work on improving low scores in certain areas and cultivating those that are already strong. To get started, the Myers-Briggs Inventory, the Big 5 assessment, and the Enneagram test are great ways to identify your personality type and understand the strengths and weaknesses of your trait dimensions.
11 Ways to Foster More Positivity, Joy, and Happiness in Your Life
OK, now that you know what shapes your subjective well-being, it's time to get your hands dirty and start incorporating positive activities into your lives. Here are some practical steps to be happier and more joyful.
Important. These tips are fantastic ways to help improve mood, but they are not a substitute for professional help for depression or serious mental health issues.
Not sure how bad things are? We offer a self-assessment for depressive symptoms.
1. Exercise and Get Moving
Exercising daily can help reduce stress and anxiety, boost your mood, and release feel-good hormones like endorphins. Plus, it's a great way to stay in shape! So, find an activity you enjoy and commit to doing it regularly.
2. Eat Healthfully
Surprisingly, your diet can significantly impact how you feel. Healthy eating can help support your mental and emotional well-being, so focus on eating plenty of fruits and vegetables, lean proteins, and healthy fats. However, remember to give yourself the occasional treat.
3. Make a New Friend
No matter where you are in life, it's always important to nurture relationships with people who bring out your best. Whether you connect with someone online or find a new friend in your neighborhood, make time to connect and spend time with someone. While telling them about your life, could you find out how they're doing too? Don't monopolize the conversation.
Clinical Psychologist and Professor Marisa Franco points out that forming meaningful and organic relationships with others becomes more difficult as we age. She says, “If we continue to expect friendships to happen naturally like they did when we were kids, we run the risk of waiting for something that might never come. Being intentional is essential.”
4. What About Money?
Perhaps, you're among the many who may be thinking if they have enough money to buy X, they'll be happier. While it's true that money can make life easier, remember this. Money can't buy you happiness and joy. In his book Stumbling On Happiness, Daniel Gilbert points out that this never brings about enduring happiness.
How about amplifying your happiness by investing in others? Would it make you happier? Of course, it would! Research reveals that buying something for someone else intensifies our joy as well as theirs. That is what is called a double positive.
5. Practice Mindfulness
Mindfulness is a powerful tool to help you stay in the present moment and savor life's big and small joys. Sometimes, it may sound like a future state in a meditation regime, but it doesn’t need to be so hard. Take a look around and discover something that excites your curiosity. Savor it and see how it affects your mood.
Whenever worry or anxiety surfaces, the reptilian part of your brain thinks it needs to respond immediately. However, practicing mindfulness can help you rewire your brain and remain in the present moment. It filters all the negative thoughts out for you.
To make your meditation more effective, think of any activity or technique that helps you stay in the present moment. For example, you can practice grounding techniques such as focusing on your breath or engaging in an exercise like writing down five things you can see, four things you can touch, and three things you can hear. Whichever technique you practice, remember to reward yourself for your efforts.
6. Get Creative
Have you ever noticed how a creative activity like painting or crafting can instantly make you feel better? Art is a great way to express yourself and foster positive emotions. For instance, if you’re feeling down, grab a piece of paper and some colored pens, and start doodling.
Or choose any creative activity that you feel passionate about — dance, baking, music — anything that helps you express yourself and make you happy. At the end of the day, what counts is that you took time to do something for yourself.
7. Practice Self-Care
Life is hectic, so practicing self-care is essential. Whether you choose to meditate, read a book, take a bubble bath, or simply take a few deep breaths, prioritize yourself and make time for activities that bring you peace and joy.
As part of self-care, incorporating positive affirmations into your day can help you become more positive and build self-confidence and self-esteem. And don't forget to laugh more (it will do more than make you smile!).
8. Try Something New
Every day is a chance for adventure. Try new things, learn a new skill or language, and explore unfamiliar places. Do anything that will stimulate your mind and help you make lifelong memories.
You don't have to go far. Take a different route to work, try new food at the restaurant, or visit your local library for a new book.
9. Adopt an Attitude of Gratitude and Appreciation
Gratitude is one of humanity's most potent forces. It can make us feel abundant, even in times of scarcity. However, sometimes it can get boring writing a gratitude every day — it becomes habituated.
So, step up your game by alternating it with appreciation. One day, you can select something to be grateful for, such as a stranger who held the door open for you. The next day, you can appreciate something like your pet's loyalty. Use all your senses to foster your appreciation.
Related: 3-Minute Gratitude Exercise: A Simple Practice to Boost Your Happiness
10. Habit Stacking Is a Powerful Tool
Come to think of it. Habits are like a snowball. They start small but can take on a life of their own. To make habit-forming easier, habit stacking is a great way to start. To habit stack, you select a positive habit you already have and then add another one on top of it.
Professor BJ Fogg from Stanford University teaches that forming a new habit requires following a 3-step formula. The first one is to find an anchor moment — which may include something you do every day, like brushing your teeth or eating breakfast. Next, come up with a new behavior you want to adopt right after that event. And lastly, decide how you want to celebrate your new habit. You could pat yourself on the back or reward yourself with something you love.
As you keep the habit stacking on top of each other, you’ll have a habit ladder that will eventually become successful.
11. Balance Different Aspects of Life
Whether it's physical activities, leisure activities, social activities, or spiritual practices - try to balance different aspects of your life. For instance, work-life balance is essential for maintaining a healthy lifestyle and achieving personal growth.
Everyone has different needs and interests — so prioritize the things that work for you, and don't be afraid to make changes if something is not working out. After all, life is about finding the right balance.
Enjoy this article? Did it help make you a little happier?
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