Positive Psychology Column for 3-16-03 By Tom Muha, Ph.D. Scientific Formula for Happiness Wouldn't it be nice if there was a scientific formula that you could follow that would teach you how to be happier? Good news! Recently released research in psychology has provided the first such overview of the factors necessary for achieving a deep level of happiness. Here is an easy to understand formula that identifies the important ingredients: H = S + E + I H is your enduring level of happiness S represents your inherited set range of responsiveness E encompasses the external circumstances of your life: Working in a wealthy democracy Being married Avoiding negative events and emotions Acquiring a rich social network Being religious/spiritual Having a mentor I involves the internal factors under your voluntary control: Positive view of the past Optimism about the future Satisfaction regarding the present Commitment to good character Utilization of signature strengths in work, love, play and purpose Contributions to a higher purpose When scientists examine set range, they are looking at how your genetic background influences your mood. About half of the time your mood states are the same as those of your biological parents. Your set range functions much like an automatic thermostat in a house that adjusts the temperature without your having to do anything. However, research on extremely happy people has shown that it is possible to increase your level of happiness beyond the level of your parents. Just like that thermostat, you can override the automatic programming. To do that you must follow the three steps I discussed in last week's column - control your thoughts, make choices based on your character strengths, and honor your commitments to other people. This formula helps you to understand the dimensions of life are which are important for you to consider as you are struggling with your thoughts, facing tough choices, and making the commitments that give meaning to your life. As you can see from the external factors in the formula, there are a number of life choices that have been found to be associated with happiness. Generally speaking establishing and maintaining positive relationships as well as a strong spiritual connection has been found to be essential elements in the lives of happy people. Most influential are the internal factors. Making choices every day to bring happiness into your life is the most powerful means of making your life happier. This process begins by transforming your negative thoughts about the past, present and future into positive images. Your negative emotions produce fight, flight or freeze responses. When you are filled with negative feelings, you focus on what is wrong and become highly motivated to eliminate it. This produces win-lose games in your relationships and disconnects you from your spiritual center, which is just the opposite of what produces happiness. Two other internal factors are also important: developing and using your character strengths and making meaningful contributions to the world. Researchers studied cultures around the globe and found that there are 24 character strengths that are common among people who have the highest levels of life satisfaction. They also discovered that people who have the deepest feelings of joy are those who are committed to helping others. To learn more about this research I recommend that you read Authentic Happiness by Martin Seligman.   Tom Muha is a psychologist in Annapolis. He welcomes your comments and questions. To contact him call (443) 454-7274 or email him at tom@achievinghappiness.com.