In a world where the pursuit of happiness often takes centre stage, life’s challenges can make it hard to feel truly content. But according to Professor Tharina Guse, Head of the Department of Psychology at the University of Pretoria (UP), chasing happiness for its own sake may not be the answer. In fact, research suggests that focusing solely on happiness can sometimes leave us feeling even more dissatisfied. Instead, Prof Guse encourages us to embrace the full spectrum of emotions, from the highs to the lows, recognising that these are all part of the human experience.

The International Day of Happiness is observed annually on 20 March, and is dedicated to promoting well-being, happiness and a more compassionate world.

“It is absolutely important to commemorate the International Day of Happiness,” Prof Guse says. “If we view happiness as a component of overall well-being, we need to take a moment to ponder what it’s about and how we can nurture happiness in our everyday lives.” 

During difficult times, she suggests that it may be more helpful to focus on finding meaning in the situation rather than simply trying to feel happier.

“Defining happiness can be tricky, but researchers view it as one dimension of well-being, most often referred to as ‘subjective well-being’,” Prof Guse says. “Happiness is how satisfied you are with your life, and the extent to which you experience positive and negative emotions. People who experience relatively more positive than negative emotions are experiencing higher levels of happiness.”

Having a sense of meaning and purpose, maintaining positive relationships and experiencing a sense of accomplishment are also important. We need to foster sources of well-being, Prof Guse says, adding that research shows that maintaining strong social bonds is extremely important to happiness.

“While we can’t change the world around us, we can strengthen our ties with family, friends and the community,” Prof Guse says. “We can do this by making time to engage and share experiences, by having lunch together, for instance, or sharing good memories by looking at photos and reliving the positive emotions experienced at the time. We can also do something kind, like caring for a friend’s pets while they’re away for the weekend. Importantly, we can look for ways to volunteer and help others in our community, such as helping out at a soup kitchen. We know from research that acts of kindness not only benefit the receivers, but also increase the well-being of the person who engages in acts of kindness.”

Another strategy is to acknowledge any difficulties you may be experiencing, while also recognising the positives.

“It may sound simple, but there is ample evidence that gratitude increases well-being by evoking positive emotions and a focus on the good in our lives,” she says.

Happiness is important for several reasons. It has health benefits – happier people are less likely to get sick; it’s linked to stronger friendships and satisfying close romantic relationships; being happy can bring out the best in us; it strengthens prosocial behaviour and cooperation with others; and happier people are more productive at work.

Prof Guse offers the following advice on how to cultivate gratitude and meaning in our lives: keep a gratitude journal; share what you’re grateful for with partners, friends or family; and visualise what your life would be like without the things you are grateful for.

Meaning in life, she adds, can be nurtured by reflecting on how you’ve overcome obstacles in the past: ask yourself how can you apply the same principles. Some writers refer to it as your “heroic narrative” – your story of transcending difficult times.

You can also find meaning in your work, volunteering, your hobbies or studies. Equally, religious and spiritual activities may be helpful. Seek transcendent experiences that inspire awe; this can be achieved by connecting to nature, meditation or immersing yourself in art or music.