Understanding happiness is a personal journey of mine. I spent almost a year reading and understanding, meditating, and becoming more conscious of my thoughts and emotions. The outcome? A significantly happier person I now see in the mirror.
Was it easy? On some days, yes. On others, not so much.
However, what I learned changed me: I now understand what helps me stay happy — and what pulls me off track. Am I happier overall?
Absolutely. And when I’m not, I know how to work through it.
You’ve heard the phrase: “Think Happy, Be Happy”. But is it really that simple?
Sort of. Realistically, several factors influence our happiness, including a mix of biological, psychological, social, and environmental factors. So yes, happy thoughts help, but the real secret lies in understanding what sustains our happiness, what disrupts it, and how most importantly, how to find our way back to it.
The Brain Chemical Cocktail
Let’s talk science — but don’t worry, I’ll keep it simple.
Happiness isn’t just a mindset; it’s also chemistry. When we feel joy, love, or even excitement, it’s thanks to a powerful mix of brain chemicals working behind the scenes: dopamine (motivation and reward), serotonin (mood balance), oxytocin (love and bonding), and even endocannabinoids (the body’s natural “bliss” molecules).
Add a dash of adrenaline for excitement, and suddenly you’ve got a full-on emotional cocktail.
Sounds straightforward, right? So why aren’t we riding this happy high all the time?
Because — life!
Everyday stressors like work, relationships, finances, and even the news can throw us off balance. These stressors affect our bodies and minds in ways that disrupt the natural production of those feel-good chemicals. As a result, sleep suffers, energy drops, moods dip — and that “Think Happy, Be Happy” feeling becomes harder to access.
But here’s the good news: we’re not powerless in this. Once we understand how happiness works — biologically and emotionally, we begin to hack it. That’s where awareness, habit shifts, and mind-body practices come in.
Happiness sits in three parts of our being:
Ø The Mind
Ø The Body
Ø The Spirit
Working on one and leaving the other behind will only get us so far. And you know what? We deserve to be happy all around. Why not?!
How to manage your ‘Happy’
I like to start my morning by checking in with myself. How am I feeling physically, mentally, and emotionally?
This practice pulls you back into being present and helps keep you in the driver’s seat.
Let’s take a look at each component:
The Mind
1. Ask yourself, where are my thoughts sitting today? Am I thinking of past events, am I fully focused on the
task at hand, or am I preoccupied with tomorrow? If you are in the present and feeling good, then great! If not, then pay closer attention to your thoughts (refer to my blog post “Taming The Wild Mind: A Journey to Staying Present”) and identify what is making you feel bad. Is it a situation that can easily be resolved, or do you need support with it?
2. Consider your environment and the people around you. Do they contribute to your
mental well-being, or do they drain you? If they aren’t people who make you happy, then consider decluttering your social circle. Alternatively, if you can’t avoid certain individuals, let them know how their behavior impacts you.
3. Do you read or watch the news or scroll through social media first thing in the morning? If so, reflect on this: How does it make you feel? Do you start your day feeling happy, or do you end up feeling frustrated or angry?
4. Set boundaries with yourself and others. For instance, skip morning scroll, and limit time with people who dim your light.
5. Try meditating. Yes, it’s not for everyone, but when you find the one that works for you, it can be a game-changer.
6. Another potential cliché…but we can’t leave it out…list out all the things you are grateful for. Bring it down to the basics and build it up from there.
The Body
We often think of happiness as something that starts in the mind. However, our body holds just as much wisdom and influence when it comes to how we feel.
In fact, our physical state can either amplify or undermine our emotional well-being. Tiredness, dehydration, hormonal imbalances, and unprocessed emotions all live in the body, and they speak, even if we’re not listening.
Here’s how to reconnect to your body and support your happiness from the inside out:
- Get a check-up: Sometimes what feels like sadness or lack of motivation is actually a physical imbalance — low iron, a vitamin D deficiency, poor sleep quality, or hormonal shifts. Knowing where you stand gives you power.
- Hydrate: Yes, it’s simple, but staying hydrated supports everything from brain
function to mood regulation. Keep a bottle nearby and sip often. - Move and sweat: Physical activity helps release endorphins — those feel-good chemicals
that naturally elevate your mood. It doesn’t have to be intense either. A brisk walk, dancing in your kitchen, or stretching before bed all count. - Feel where your emotions sit: Ever noticed how anxiety tightens your chest or sadness weighs heavily in your shoulders? Your body stores emotions, and movement helps release them. Here are some powerful tools for somatic release — the body’s way of letting go of what it’s holding on to:
- Yoga
- Dancing
- Stretching
- Running
- Walking
- Even shaking it out to music
- Say thank you to your body: Instead of judging it, start appreciating what it does for you. After all, it carries you every single day. That alone deserves your kindness and care.
The Spirit
Our spirit is the quiet compass within, guiding, grounding, and connecting us to something deeper than day-to-day emotions. When our spirit feels strong, life flows with more ease. We feel purposeful, resilient, and whole.
However, when it feels neglected or disconnected, even the happiest moments can feel hollow. That’s why nurturing your spirit is just as essential as caring for your mind and body. Here are ways to feed your spirit and reconnect to the essence of who you are:
Mind-Body Awareness Practices
These practices help you slow down and tune inward.
- Meditation: Whether it’s mindfulness, breath awareness, or loving-kindness, meditation helps you reconnect with peace and stillness inside.
- Yoga or Qi Gong: Gentle movement + breath = presence. These practices align your energy, calm your nervous system, and deepen spiritual awareness.
- Breathwork: Techniques like box breathing or deep diaphragmatic breathing regulate
stress and unlock emotion. It’s a reset from the inside out. - Silence and Solitude: There’s power in stepping away from the noise. Step out into nature and connect with the sea, the forest, the mountain, the desert. Wherever you are, spend time in a natural setting. Try a digital detox and take intentional breaks from social media and constant input. Reclaim your attention. We might take this last tip for granted, but even taking 10 minutes of stillness each day can create the space you need to relax.
- Reflection and Meaning-Making: Your spirit is strengthened when you explore what truly matters to you. Try journaling, it is a wonderful practice, and you can start by asking yourself: What gives my life meaning? What lights me up? Let the answers flow freely. Sprinkle that with a gratitude practice, and your attention shifts from lack to abundance. You’ll start noticing the shifts and seeing the changes in you life.
- Surrender and Trust: This is the big one—letting go is an act of courage and a spiritual practice in itself. Praying will remind you that you are part of something greater. Whether to God, Source, the Universe, or your higher self, speak your heart and listen. Write down old fears or limiting beliefs and give them up to Source. Let them go symbolically (burning, tearing, burying). These small acts can create deep inner shifts.
Some Final Thoughts: Your Happiness, Your Journey
Happiness isn’t a constant state; it’s a rhythm, a relationship we cultivate with ourselves over time. Some days will feel light and effortless, others may feel heavy and unclear. That’s okay. The goal isn’t to be happy all the time; rather, it’s to build a deeper awareness of what moves us toward joy and what gently pulls us away from it. Happiness often lives in how we perceive our experiences, especially the moments we label as challenges. What makes the difference is how we choose to meet those moments.
You don’t need to wait for a perfect moment, situation, or person to feel better. The tools — your mind, body, and spirit- are already within you.
So today, choose one small practice or action that supports your well-being. When things feel hard, remember that even the smallest shift in attention, a kind thought, a deep breath, or a quiet moment can bring you closer to peace.
Think happy. Be happy. And when it feels out of reach, simply begin again, with compassion and curiosity.
Here are a few books that helped me better understand happiness:
– There is no App for Happiness: How to Avoid a Near-Life Experience – Max Strom
– The Art of Happiness – A Handbook for Living – The Dalai Lama