By: Bani Sond

In today's world, university students are facing unprecedented levels of stress and anxiety. Surveys indicate that young people, especially students in the UK and the US, are among the most unhappy demographic groups. With this alarming trend, educators and psychologists are constantly asked about the secret to happiness. Surprisingly, the answers are not groundbreaking but rooted in well-known practices like social connection, mindfulness, and acts of kindness. So, why does the quest for happiness continue to feel elusive?

In 2019, the University of Bristol launched a groundbreaking course titled the "Science of Happiness" aimed at countering these worrying trends. Unlike typical academic courses, this course emphasizes engagement over grades, teaching students practical techniques to enhance their well-being. Despite initial skepticism about a course without traditional exams, it turns out maintaining consistent positive habits amidst life's demands is no easy feat. 

Learning Happiness: The Course Structure

The Science of Happiness course at the University of Bristol is designed to provide students with both theoretical knowledge and practical tools to enhance their mental well-being. Here’s a breakdown of what makes this course unique:

1. Credit for Engagement: Students earn credits based on their engagement with the course rather than graded assessments. This approach helps reduce performance anxiety and perfectionism.

2. Practical Implementation: Students participate in lectures, tutorials, weekly journal entries, and a final group project. This structure encourages the development of consistent positive habits.

3. Positive Psychology Lessons: The course covers lessons from positive psychology, such as the importance of gratitude, mindfulness, and acts of kindness. Students are encouraged to apply these lessons in their daily lives.

Despite the initial boost in happiness and well-being reported by students at the end of the course, long-term follow-up studies revealed that these elevated levels of happiness often returned to their original state. However, students who continued practicing the techniques learned in the course maintained their improved well-being. 

Key Insights: Sustained Happiness through Consistent Practice

One of the key mechanisms taught in the Science of Happiness course is hedonic adaptation—the human tendency to quickly return to a baseline level of happiness despite major positive or negative events. This explains why the initial well-being boost faded for many students. Yet, the 51% of students who continued practicing gratitude, mindfulness, and other positive habits retained their elevated happiness levels even two years later.

Top Tips for Sustained Happiness

Based on the findings from the Science of Happiness course, here are the top recommendations for maintaining long-term well-being:

1. Social Connection: Build and maintain meaningful relationships.

2. Mindfulness and Meditation: Regular mindfulness practices can significantly reduce stress and improve mental clarity.

3. Gratitude: Practice gratitude by writing letters or keeping a gratitude journal.

4. Acts of Kindness: Engage in small acts of kindness, which not only help others but also boost your own happiness.

5. Physical Activity: Regular exercise is crucial for both physical and mental health.

6. Nature Walks: Spending time in nature can improve mood and reduce anxiety.

7. Sleep Hygiene: Prioritize good sleep habits to ensure restful and restorative sleep.

8. Limit Social Media: Reducing social media use can decrease feelings of envy and loneliness.

9. Journaling: Reflective journaling helps in understanding and processing emotions.

10. Incremental Changes: Focus on making small, incremental changes rather than attempting an unsustainable overhaul of your life.

Conclusion: Happiness as a Work in Progress

An important takeaway from the course is that long-term happiness often involves focusing on others rather than oneself. While self-care can provide short-term benefits, enriching the lives of others tends to offer more lasting well-being effects.

The Science of Happiness course underscores that happiness is not a destination but a continuous journey. Just as maintaining physical fitness requires ongoing effort, so does achieving and sustaining mental well-being. The course’s success lies in teaching students how to build and maintain positive habits that can lead to lasting happiness.

The secret to happiness is no secret at all. It's about consistently applying simple, evidence-based practices that enhance well-being. By focusing on social connections, mindfulness, gratitude, and acts of kindness, and by viewing happiness as a work in progress, we can all improve our mental well-being and lead more fulfilling lives.