It has been over ten years since I retired from my full-time practice and spent three months volunteering and traveling in Southeast Asia. One of the best parts of my trip was spending time in the remote Himalayan kingdom of Bhutan. It was its monarch who defined the concept of Gross National Happiness (GNF) to measure quality of life. And Bhutan is the only country in the world that puts happiness and general well-being at the center of its government policy.
The Bhutanese distinguish four pillars of the FNB: sustainable development, cultural integrity, ecosystem conservation and good governance. His Buddhist ideals demonstrate how material and spiritual development can complement and reinforce each other. This small nation of less than 700,000 inhabitants is among the least populated in the world and sits between two of the most densely populated countries, India and China. Totally isolated, is it possible that Bhutan is happier than other countries?
Some North American scientists argue that happiness is largely determined by genetics, health, and other factors that, for the most part, are beyond our control. Other experts think that we are all programmed and we stay at a certain level of happiness. They say that, with this set point, it doesn’t matter if we win the lottery or have a devastating accident, within a year of the event we are back on a familiar emotional level. But recent research suggests that we can actually take charge of our own happiness, and that a large part of it is within our power to change. Here are some ideas you may want to try and see how they can increase your sensory well-being:
Become aware of what brings you joy. Take time to experiment and acknowledge your gratitude. Research participants were asked to write thank you letters to those who had helped them. They reported that, after implementing the habit, they had a lasting increase in happiness for weeks and even months. What is even more surprising is that it was not necessary to send the letter. Even those who wrote letters but never delivered them reported feeling better afterward.
Embrace simplicity and appreciate what you have. Go out and enjoy a full moon night or take the family camping and roast marshmallows over the fire. Those who practice writing down three good things that happen to them each week show a significant increase in happiness. When things are not going well, think optimistically and try to find the silver lining in any situation. Having more hope about circumstances, a process called reframing, can lead to a greater sense of well-being.
Practice random acts of kindness. Focusing on the positive can help you remember reasons to be happy. When we do good deeds and help others, it also benefits us. A recent study found that the more people engaged in meaningful activities, the happier they were, and the more they felt that their lives had a purpose. Pleasure-seeking behaviors, on the other hand, didn’t make them any happier.
Pay attention to practical problems. Get enough sleep, stimulate your mind, eat well, practice relaxation or meditation, find your passion, exercise regularly, don’t hold a grudge, and spend time with friends. Maintaining order also falls into this category: Studies show that making your bed gives you inner calm and helps you start your day off right.
Do not expect too much. Unrealistic expectations can often lead to disappointment. Built-in obsolescence makes you a slave to the latest style and the next update. It never ends and leaves you unsatisfied with what you have. In some situations, try not to expect anything and everything that comes your way will be a blessing.
Like many psychological and social indicators, GNH is easier to describe than to define with statistical precision. However, the people of Bhutan seem to know that happiness is multi-dimensional. The country has a matriarchal system, very few cars, no brand names in stores, a single television station, and a passion for archery. Health care and education are free for life. Almost all citizens wear the national dress all the time and the regulations on architecture preserve the artisanal industry of religious art. Yes, there is uniformity, consistency and they are mobilized for the preservation of their values. Some of these standards may not work for us, but there is a lot we can learn from Bhutan.
© Your Mentor Center, 2012