The Science of Happiness: Why Real Fulfillment Requires More Than Success
By my own account, I am nothing. But that nothingness, fully embodied, is also how I am also everything. I’ve walked away from “success” multiple times. Each time I reached some token of it (emphasis on the irony of how fulfilling societal norms often creates distance within our own being), I found myself unsettled, lacking a peace I thought was somewhere within reach.
The Oxford English Dictionary defines happiness as,
“[t]he state of pleasurable contentment of mind; deep pleasure in or contentment with one's circumstances.”
Simple, right?
But what is “pleasurable contentment of mind”? I can almost guarantee that your answer differs from my own—assuming you can even answer it at all. Try. If you want to compare notes, drop a comment or send me an email.
And then, there’s the question of whether contentment of mind is distinct from contentment of circumstances. If they are different ideals, does happiness require both? These questions call out for analysis, yet here’s the twist: the more we analyze happiness, the more it eludes us. Welcome to the brain of an Aquarius overthinking attorney.
For my coaching clients, I’d often approach these musings with a different lens, favoring an inquiry into the body over the mind. In my experience, contentment often comes as an embodied feeling, the type that sidesteps the intellectual realm. The heart’s wisdom often resonates as truth, even when it defies verbal expression.
As predictable as it may be that I’d attach a workout picture here when it seems unrelated, there’s intent. Playing with my spare tire all week after its carrier broke and left me stranded—until I could bend steel with my bare hands—became a small, yet profound, source of joy and self-sufficiency. This kind of unification of mind and circumstance exemplifies a broader contentment, one rooted in what my body can do and how it feels to rise to a challenge.
The Science of Happiness: Seeking Fulfillment Beyond the Dictionary
Happiness has long been debated by philosophers, but modern science offers a clearer, more measurable perspective. Researchers in positive psychology, the scientific study of what makes life worth living, aim to define happiness not just in words, but in key components that can be observed and cultivated. Dr. Martin Seligman, a pioneer in the field, describes happiness as consisting of five core elements, often called the PERMA model:
Positive Emotions – Joy, gratitude, love, and pleasure.
Engagement – The state of deep absorption in an activity, often called "flow."
Relationships – Strong, supportive social connections.
Meaning – A sense of purpose in life.
Accomplishment – The pursuit and achievement of personal goals.
Seligman’s work shifts the focus of happiness away from what’s wrong to what’s right, helping us understand that true well-being comes from cultivating a balanced life filled with positive emotions, meaningful relationships, engagement, purpose, and achievement.
Many of us seek these pillars unconsciously. For example, engagement, or “flow,” arises when we’re deeply involved in an activity that challenges our skills, whether it's creating, moving, or solving problems. Studies show that entering this state stimulates parts of the brain tied to happiness, releasing chemicals like dopamine and serotonin.
The Body’s Role in Happiness
Neuroscience affirms that happiness is not just a mental state—it’s physical, too. Neuroplasticity—the brain’s ability to rewire itself—demonstrates how our thoughts and experiences shape our brain and body. Exercise, for example, is known to boost levels of endorphins (natural painkillers) and Brain-Derived Neurotrophic Factor (BDNF), both of which enhance brain health and resilience.
Happiness is a product of how our brain and body interact. While we often associate happiness with pleasure or contentment, it’s about the neural pathways activated, the chemicals released, and how we respond to stress. True happiness stems from moments of physical engagement—whether through challenging workouts or simple physical activities—which anchor us and cultivate a deeper, more sustainable sense of joy.
Neurochemicals: The Brain’s Happiness Cocktail
Dopamine, serotonin, and oxytocin are key neurochemicals that regulate our emotional well-being:
Dopamine: Known as the "motivation molecule," dopamine is released when we achieve goals or experience pleasure. It fuels our drive and sense of accomplishment.
Serotonin: Linked to mood regulation, serotonin helps us feel calm, content, and at peace. Physical activities, such as exercise, can naturally boost serotonin levels.
Oxytocin: The "love hormone," oxytocin is released during social bonding and physical touch, promoting trust, safety, and connection.
These neurochemicals help create an internal environment that fosters happiness. Interestingly, they also activate when we face challenges and overcome adversity—another reason why physical activity and other challenges are so beneficial to mental well-being.
Neuroplasticity: Rewiring the brain for Happiness
Neuroplasticity plays a central role in long-term happiness. Our brains aren’t static—they adapt based on our experiences. By engaging in activities that challenge us—such as learning new skills, practicing mindfulness, or exercising—we stimulate neuroplastic changes, creating new connections in the brain.
Physical activity, especially, encourages the release of BDNF, a protein that supports neuron growth and cognitive function. When we challenge our bodies, we’re not only improving our physical health but also reshaping our brains for greater emotional resilience and happiness.
Stress and Happiness: How Challenges Can Enhance Well-Being
Contrary to the common belief that happiness equals the absence of stress, stress—when managed properly—can enhance well-being. Our bodies are designed to respond to challenges, and brief, regulated stress responses can actually promote happiness. It’s all about how we interpret and respond to stress.
Mindfulness practices and physical exercise help manage stress responses by lowering cortisol (the stress hormone) while boosting the production of dopamine, serotonin, and oxytocin—creating a balanced emotional environment. Over time, these practices help us build resilience, enabling us to experience happiness even during difficult times.
Gratitude and Positive Emotion: Key Tools for Happiness
Gratitude is one of the most powerful ways to cultivate happiness. Research shows that regularly practicing gratitude—whether through journaling, prayer, or simple reflection—can significantly improve mood, mental health, and overall well-being. Gratitude shifts our focus from what's lacking to what's abundant, rewiring the brain to look for positive experiences and cultivating emotional resilience.
A study found that participants who kept a gratitude journal for just a few weeks reported greater happiness, improved mental health, and stronger relationships. Gratitude, like other positive practices, activates brain regions linked to pleasure and connection.
Happiness as a Dynamic Process
Happiness is not a static state—it’s a dynamic process shaped by our brain chemistry, physical health, and our responses to life’s challenges. By engaging in activities that stimulate neuroplasticity, boost neurochemicals, and promote resilience, we can create lasting happiness.
When we talk about happiness, we’re not speaking of a fleeting, superficial feeling. We’re describing a robust, dynamic experience that we can cultivate through daily practices—physical activity, mindfulness, gratitude, and meaningful connections. These practices nourish both the body and mind, creating the foundation for sustainable well-being.
By continuing to challenge ourselves, integrate mindfulness and exercise, and cultivate gratitude, we can experience a fuller, richer version of happiness—mentally, physically, and emotionally.