Written by: Paul Strobl, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
What's the secret to feeling truly happy? You've probably pondered this a million times as you've navigated life's ups and downs. After all, isn't that what we're all striving for? Some good old authentic, soul-nourishing happiness?
You've read the books, listened to the podcasts, and maybe even taken up yoga, but sometimes it just feels like there's a puzzle piece missing, right?
I get it, it's frustrating.
You're doing your best, juggling a million things, yet that glowing pot of joy at the end of the rainbow often seems further away. And that's perfectly okay. Real life isn’t a curated Instagram feed of perpetual sunshine and zero-calorie caramel frappuccinos. It's messy, it's complicated, and you're not alone in grappling with it.
But what if I told you that your brain holds the answers you've been seeking?
That unlocking the neuroscience of happiness could be that missing piece in your understanding.
So buckle up, because we're about to embark on an enlightening journey into the landscape of your mind.
Ready? Let's begin.
No.1 Happiness is Not Simply About Pleasure
First, let's dispel a common myth – happiness isn't just about pleasure.
It's like expecting a garden to flourish by only planting roses. Sure, they're beautiful, but wouldn't it be rather monotonous? Similarly, our brains crave more than just pleasure, we yearn for meaning too.
Scientists differentiate between two types of happiness: hedonic (pleasure-seeking) and eudaimonic (meaning-based).
Ever noticed how buying a new gadget gives you a fleeting high, but volunteering at your local shelter offers a deep sense of fulfillment? That's your brain distinguishing between the two.
Thus, in your journey towards happiness, bear in mind that it's not solely about cultivating roses, it's about nurturing a diverse garden of experiences.
No. 2 Happiness and the Brain's Default Mode Network (DMN)
Think of your brain as a busy city.
When you're not focused on a specific task, there's a network of neighborhoods, the Default Mode Network (DMN), that light up like Times Square. The DMN is active during
mind-wandering, daydreaming, and self-reflection.
But here's the kicker: excessive activity in the DMN can lead to unhappiness.
Ever found yourself stuck in a spiral of negative thoughts when your mind drifts off? That's your DMN in overdrive. It's like getting lost in the city's backstreets.
So, how can you navigate your brain's intricate pathways more effectively? Mindfulness is the compass you need. By practicing mindfulness, you can keep your DMN activity in check and steer clear of those winding backstreets of negativity. This can be as simple as focusing on your breath, noting the sensations around you, or being fully present in your current task.
In essence, mindfulness, as Dr. Jon Kabat-Zinn describes, "the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally," can help you gain control over your brain's 'default mode' and lead you down a path toward enhanced happiness. Let's consider it our secret tip to better navigate the busy cityscape of the brain!
No.3 The Critical Role of Neuroplasticity in Happiness
Remember when you thought old dogs couldn't learn new tricks?
Well, neuroplasticity begs to differ. It's your brain's way of saying, "Hey, I can change, too!" Neuroplasticity refers to your brain's ability to reorganize by forming new neural connections.
But what's the link between neuroplasticity and happiness?
Learning new skills, such as a language or a musical instrument, can be challenging and even uncomfortable at times, but it is these very experiences that facilitate neuroplasticity. By pushing yourself out of your comfort zone, you're essentially stimulating your brain to grow and form new connections.
Renowned neuroscientist Dr. Richard Davidson, who has done extensive work in the field of affective neuroscience, shares, "Neuroplasticity research has shown that we can increase our neural resources, the very substrates of emotional well-being and happiness. By learning new skills and habits, we can literally rewire our brains.”
This means embracing the discomfort associated with learning something new isn't just a sign of personal growth, it's a signal that you're enhancing your brain's capacity for happiness. So, go ahead, pick up that guitar, start that new exercise routine, or learn a new language. Your brain will thank you!
No . 4 The Chemical Messengers of Happiness
Think of neurotransmitters as your brain's postal service, delivering messages that influence your mood. The happiness mailmen are serotonin, dopamine, oxytocin, and endorphins.
Serotonin is like that warm cup of tea on a gloomy day, offering a sense of well-being. Dopamine is your personal cheerleader, providing motivation, and drive. Oxytocin is the magic behind those heart-to-heart hugs, fostering trust and bonding. And endorphins? They're your own personal painkillers, providing relief and pleasure.
Keep your happy hormones optimized by engaging in health-promoting activities like regular exercise, eating nutritious meals, cutting down on processed foods, improving your sleep hygiene, building healthy relationships, and dedicating time to yourself.
No .5 The Role of Meditation and Mindfulness in Brain Health and Happiness
Picture your brain as a frenzied office space with papers flying everywhere. Now, imagine a calm figure walking in, slowly and purposefully. That's meditation for you.
Meditation and mindfulness can literally rewire your brain, promoting a sense of peace and happiness. Regular practice can increase the size of your prefrontal cortex (responsible for positive emotions) while shrinking your amygdala (the stress-reacting region). It's like decluttering and rearranging your brain's office for maximum productivity and joy.
Ready to give meditation a go? Try a meditation app like Waking Up by Sam Harris, a neuroscientist, philosopher, and New York Times best-selling author, or Healthy Minds Program by Dr. Richard Davidson, for a science-based approach to meditation.
No.6 The Gut-Brain Axis: The Influence of Diet on Happiness
Ever heard the phrase "you are what you eat"? Well, it's not far from the truth when it comes to your brain and gut.
Your gut and brain are like two old friends constantly chatting, impacting each other's moods. This conversation is largely influenced by what you eat. A healthy diet can lead to a happy gut, which sends cheery messages to the brain. So, that happy feeling after eating a healthy meal? It's not just satisfaction, it's neuroscience!
As Dr. Emeran Mayer, a pioneer in the study of the gut-brain axis and author of "The Mind-Gut Connection", puts it, "There’s a close connection between diet, gut microbes, and the processing of emotions in the brain. It’s a two-way communication system. The gut talks to the brain, but the brain also talks to the gut."
So, next time you opt for a salad over a burger, know that you're doing your gut and your brain a favor. It's about more than maintaining a healthy weight, it's about fueling your journey to happiness.
No.7 Physical Exercise and Happiness
Ever wonder why you feel so good after a jog or a dance class? Thank your brain's response to physical exercise. It's like throwing a happiness party with endorphin confetti!
Exercise promotes the release of endorphins, often referred to as the body's 'feel good' hormones, and the growth of new neurons, contributing to feelings of happiness. It's like your brain's own gym, working out those happy muscles! Plus, getting your body moving can also help alleviate stress, improve sleep, and boost self-esteem, all of which play a critical role in our overall sense of well-being.
Remember, it's not about running a marathon tomorrow. Even small amounts of exercise can make a big difference. If it’s been a while since you last exercised, start small and build up to it.
No.8 The Neuroscience of Negative Emotions and Happiness
But what about negative emotions? They're part of the happiness equation too. Think of it this way – how would you appreciate the calm without experiencing the storm?
Understanding and dealing with negative emotions can lead to greater happiness. It's like learning to sail in choppy waters. You become a skilled sailor, mastering the art of emotional agility.
Dr. Susan David, a renowned psychologist and author of "Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life", elucidates this point perfectly. "Discomfort is the price of admission to a meaningful life. When we have the courage to deal with our difficult emotions, we become more resilient and thrive.”
In essence, by acknowledging and navigating our negative emotions, rather than avoiding them, we can become better equipped to foster positivity and happiness in our lives.
No.9 The Effect of Sleep on Happiness
Ever woken up grumpy after a night of tossing and turning? That's your brain lacking its well-deserved rest. Sleep isn't just a physical need – it's a must for emotional well-being too.
A good night's sleep can reset your brain, like hitting the refresh button on your browser. It helps consolidate memories, regulate emotions, and replenish your mental energy. It's no wonder then that lack of sleep can leave you feeling like a car running on empty.
Neuroscientist and sleep researcher, Dr. Matthew Walker, in his bestselling book "Why We Sleep", provides a compelling argument for the importance of sleep in our lives. He writes, "Sleep is the single most effective thing we can do to reset our brain and body health each day—Mother Nature's best effort yet at contra-death.” This isn't just about feeling rested – adequate sleep fundamentally supports our capacity to experience happiness.
Maintaining a regular sleep pattern can have a profound effect on your happiness. Consider it as self-care for your brain, the quiet downtime it needs to keep your spirits high.
No.10 The Power of Human Connection
Finally, let's talk about something we all crave – connection. Ever noticed that warm, fuzzy feeling when you share a deep conversation or a hearty laugh with someone? That's the power of human connection at work.
Social bonds and relationships are hardwired into our brains. In fact, research has shown that the quality of our relationships is one of the most robust predictors of happiness. So, next time you're feeling down, remember to reach out. A simple conversation or a shared moment can sometimes make all the difference.
However, the key to remember here is that the quality of our social interactions matters. Make it a priority to surround yourself with people who uplift your spirit. Likewise, it's crucial to set healthy boundaries with people like narcissists, who take pleasure in pushing your buttons.
Remember, your happiness is influenced by the company you keep. Choose wisely!
Bonus Point: The Essential Role of Deliberate Rest in Happiness
Here's a surprise for you – deliberate rest plays a crucial role in our happiness. Think about it like this – imagine you're at a concert, the music's great, and everyone's having a good time. But would you be able to truly appreciate the moment if you're already thinking about the next event?
Happiness isn't solely about constantly striving and achieving. It's about being fully present, relishing the tranquility of now. It's about taking a break, not just to recharge for another sprint, but to immerse yourself in the restful silence. During these moments of deliberate rest, we shift from being future-focused to present-oriented, from dopamine-driven to serotonin-saturated. This allows us to experience the beauty of contentment and happiness.
In the high-octane rush of modern life, we often sideline this simple truth. Yet, it's vital to remember, even the sun needs to set for the stars to shine. In the quietude of deliberate rest, you may uncover the happiness that's been awaiting your discovery.
Life, with all its complexities and challenges, is a journey in pursuit of happiness. By understanding the neuroscience behind it, you can navigate this journey more mindfully, soaking in the joy of the 'here and now' while striving for what brings meaning and fulfillment. So, here's to embracing the dance of dopamine and the "here-and-now" neurotransmitters, and to finding happiness in the everyday moments of life.
Paul Strobl, Executive Contributor Brainz Magazine
Paul Strobl, a prominent life and business coach from Houston, Texas, has guided Gen X and Millennials toward success in over 34 countries (and counting!). With a Master's degree from Thunderbird School of Global Management and training from the International Coach Academy, his expertise has been recognized in the Houston Chronicle and multiple podcasts. Beyond individual coaching, he offers entrepreneurial assessments (BOSI DNA) to top MBA programs and organizations, and has shared his insights at Startup Grind, a global community for entrepreneurs powered by Google. Over 100 testimonials highlight the success of his evidence-based coaching, focused on aligning personal growth with individuals' deepest values.
References:
Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
David, S. (2016). Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. Penguin Publishing Group.
Davidson, R. J., & Begley, S. (2012). The Emotional Life of Your Brain. Hudson Street Press.
Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut microbes and the brain: paradigm shift in neuroscience. The Journal of Neuroscience, 34(46), 15490-15496.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.
Lieberman, D. & Long, M, (2018). The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity—and Will Determine the Fate of the Human Race. BenBella Books.
