By: Luciana Araque Uribe
Happiness is a concept that everyone yearns for, yet it often seems elusive and difficult to grasp. Despite the personal nature of happiness — where each individual may hold a unique and subjective view of what it means to be truly happy — science has started to uncover some of its most profound secrets. Through the lens of psychology, we can begin to understand how our emotions and life experiences impact our sense of well-being. Research has revealed that happiness is not simply a fleeting emotional state, but rather a complex balance between the positive and negative emotions we experience throughout our lives. This balance, maintained over time, plays a critical role in the quality of life and in our overall mental health.
One of the most intriguing findings in this area comes from the work of psychologist Barbara Fredrickson, whose studies on emotions and positivity have been instrumental in shaping our understanding of happiness. Fredrickson proposed what she calls the “positivity ratio” — an ideal ratio of three positive emotions for every one negative emotion. According to her, this 3-to-1 ratio is essential for fostering a sense of well-being because negative emotions, by their very nature, tend to weigh more heavily on us than positive ones. This idea explains why we often feel disproportionately affected by a single bad day or negative experience, even in the midst of generally happy times. Fredrickson explains, “Positive emotions open our hearts and minds, making us more receptive and creative.” They allow us to broaden our perspective, build resilience, and find inspiration in even the smallest experiences. Therefore, if you ever feel bogged down by a negative moment, remember that a simple act of kindness or a genuine, enjoyable conversation can be a powerful step toward rebalancing your emotional state.
However, emotional balance alone does not account for everything. Happiness is also shaped by our genetic makeup. Scientific research has shown that around 50% of an individual’s ability to experience happiness is determined by genetics, meaning that we each have a “set point” for happiness — a baseline level that we tend to return to, regardless of life’s ups and downs. This does not imply that people are prisoners of their genetic predispositions, but it does suggest that our biological makeup plays a significant role in shaping how we respond to the world. For some, this may mean a naturally high resilience and a propensity toward optimism, while for others, it may mean a greater sensitivity to stress or challenges. Even so, Dr. Sonja Lyubomirsky, a leading researcher on happiness, highlights that a substantial portion — about 40% — of our happiness is still within our control and largely depends on our daily choices, actions, and thought patterns. In her words, “Happiness is not just something that happens to us; it’s something we can actively create.”
This remaining 40% opens up significant possibilities. By adopting intentional habits and attitudes, individuals can actively shape their own sense of happiness and well-being. Some of the most effective strategies include practices such as gratitude, mindfulness meditation, and nurturing close relationships. For instance, studies show that regularly practicing gratitude — by taking time to appreciate the good things in life, no matter how small — can have lasting effects on happiness and overall mental health. Similarly, meditation has been shown to reduce stress, improve emotional regulation, and foster a sense of calm and clarity. Furthermore, maintaining strong social connections provides emotional support, companionship, and a sense of belonging, which are all essential for long-term happiness.
Beyond personal habits, happiness also depends on how we view and interpret life’s inevitable challenges. Instead of seeing setbacks as purely negative, those who experience higher levels of happiness tend to perceive these challenges as opportunities for growth or as temporary obstacles. This mindset allows individuals to bounce back from hardship and build resilience over time, which in turn contributes to a greater sense of well-being.
In summary, while happiness is shaped by both genetic factors and external circumstances, it is also highly influenced by personal actions, choices, and mindset. Science offers valuable tools and insights for anyone seeking to cultivate a more fulfilling and satisfying life. By consciously incorporating simple yet effective practices into our daily lives — such as focusing on positive experiences, nurturing relationships, and managing stress — we can actively increase the amount of joy and contentment we experience. So, instead of leaving happiness to chance, we can take responsibility for our well-being and work toward a richer, more meaningful life. As Dr. Lyubomirsky wisely reminds us, “We have no excuses to leave something as important as our happiness up to fate.”