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In 2014, psychologists at the University of California, Berkeley, launched an online course with one goal: Teach students how to be happy in just eight weeks.

Incredibly, it seemed to work. Thousands of students took the Science of Happiness course (which is still free to audit on edX, a provider of open online courses) and learned about the science of connection, compassion, gratitude and mindfulness. Perhaps more importantly, they also completed a series of simple activities that research suggests increase happiness. 

Those who fully participated saw their positive feelings increase each week. They reported feeling less sadness, stress, loneliness, anger and fear, while at the same time experiencing more amusement, enthusiasm and affection, as well as a greater sense of community. During the course, students' happiness and life satisfaction increased by about 5%. And that boost remained even four months after the course ended (though it's difficult to fully untangle that result; it could've been from doing the activities, the students' new understanding of the psychology of happiness, or something totally different).

How does this work? Can you really change how happy you are that easily? 

According to the research, yes. Even during challenging times, like the coronavirus pandemic.

The malleability of happiness

"There's a misconception that happiness is built-in and that we can't change it," says Laurie Santos, a professor of psychology at Yale University who teaches a free Coursera class called The Science of Well-Being. 

One popular theory that suggests we can affect our feelings is the happiness pie chart

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, proposed in a 2005 paper (PDF) published in the Review of General Psychology. At the time, researchers suggested that while 50% of your happiness is determined by your genes and 10% by your life circumstances, 40% is determined by your daily activities. Though this breakdown has faced criticism (that it's too simple, and doesn't take into account how your genes and environment interact), it taps into an idea that's fairly widely accepted: At least some of your happiness is within your control. 

"The science shows that our circumstances -- how rich we are, what job we have, what material possessions we own -- these things matter less for happiness than we think," Santos says. (Research does show that wealthier people are happier than poorer people

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 -- but not by a ton.) 

There's a misconception that happiness is built in and that we can't change it.

Another big misconception? That happiness is the same as a consistently positive emotional state, says Emiliana Simon-Thomas, who co-teaches Berkley's The Science of Happiness course and is also the science director of Berkeley's Greater Good Science Center. Being happy doesn't mean you feel pure joy and cheerfulness every hour of every day. Humans aren't designed that way (and think of how annoying you'd be if you were). You experience setbacks, problems, the loss of loved ones. And those negative feelings are an essential part of your emotional life, too. 

Happiness, experts say, means accepting negative experiences, and having the skills to manage and cope with them, and to use them to make better decisions later. 

"We think happiness is like a Facebook reel of vacations and achievements and checkboxes for life goals," Simon-Thomas says. "But people who pursue happiness in that sort of belief system end up being less happy than people who define happiness in a more overarching, quality-of-life way." 

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How to make yourself happier, according to science

The appealing thing about being able to control at least part of your own happiness is you can do it from home, or anywhere, for free. Here are five exercises that clinical studies have shown improve your feelings of happiness and well-being.

(An important caveat: For people with clinical anxiety, depression or other mental health issues, these exercises aren't a replacement for therapy, medication or other professional interventions. However, some research suggests they can be beneficial as a supplement to those services.)

1. Enhance your social connections

Social connection is the biggest factor affecting happiness, multiple studies have found. One of the most convincing is the Harvard Study of Adult Development which, for more than 80 years has followed the lives of hundreds of participants and, now, their children. 

Close relationships (with spouses, family, friends, community members) are the biggest factor keeping people happy throughout their lives, researchers discovered. People with strong relationships are happier, and physically and mentally healthier, than those who are less well-connected. (The researchers are still studying the connection between relationships and physical health -- there's evidence that good relationships result in lower levels of stress hormones, and less chronic inflammation.) Quality relationships (not quantity) are better predictors of a long and happy life than social class, IQ or genetics, according to the study. 

Just how important relationships are came as a surprise, says Robert Waldinger, the current director of the study, whose 2015 TED Talk on the subject has been viewed more than 34 million times. "We figured that if you have good relationships, you're likely to be happier, but we did not believe at first the data showing us that good relationships actually keep our bodies healthier and help us live longer. And then other studies began to find the same thing." 

Good relationships actually keep our bodies healthier and help us live longer.

These relationships require work, Waldinger says. You have to keep up with people, which means giving them your time and attention -- especially during the pandemic. Call them, video chat with them, take a socially distanced walk if you can. Deliberately choose to spend time together.

Other ingredients for a long and happy life include not smoking or abusing alcohol, exercising regularly and finding work-life balance, the Harvard study found. "Rather than just being your grandmother's good advice, there's real science behind this," Waldinger says. "You can quantify the number of years you'll live longer, if you do these things."

2. Engage in random acts of kindness

Sonja Lyubomirsky, a UC Riverside professor, found that purposefully engaging in random acts of kindness can make you feel happier.
Josh Blanchard

Find ways to perform small, random acts of kindness during your day. These acts can be incredibly simple, from complimenting a stranger at the grocery store on his or her shirt to making your spouse coffee before work to engaging a co-worker you don't usually talk with in a friendly Zoom chat. 

Deliberately performing random acts of kindness can make you feel happier and less depressed and anxious, according to a series of studies

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 (PDF) from Sonja Lyubomirsky at UC Riverside. Varying those acts you do for others has a longer-term effect on your own happiness. 

This works because these acts tap into your natural prosocial behavior, or the basic human impulse to help others, Simon-Thomas says. When you invest your own resources in the welfare of others, it activates your brain's reward system -- you feel good that you made the other person feel good. 

3. Express gratitude

Writing down three things you're grateful for at the end of each day, and why they happened, leads to long-term increases in happiness and decreases in depressive symptoms, according to a 2005 study from Martin Seligman, director of the Positive Psychology Center at the University of Pennsylvania. It doesn't matter how large or small each thing is -- just write them down, in a notebook or your Notes app or wherever. For example, you might write down "Finished a paper, because I worked hard on it. Had a good talk with my friend because she called me. Went for a walk and saw some cute dogs, because it was a nice day." 

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The point is to train your mind to orient itself to the parts of your life that are good, instead of directing your attention to things that are stressful or irritating, Simon-Thomas says.

The pandemic might make it harder to feel grateful, but taking time to count your blessings even now is still a powerful way to improve well-being, Santos adds. 

4. Practice mindfulness

You may have already tried . But exercises like meditation that teach your brain to focus on the present instead of the past or future can increase feelings of self-acceptance

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, according to a 2011 study from the International Journal of Wellbeing. 

"The idea is to be present -- don't judge your emotions, but recognize them," says Elizabeth Dunn, a psychology professor at the University of British Columbia. If you need a hand, Dunn helped launch a free set of wellness exercises called Peace, by the fintech company Happy Money. These exercises use research on positive psychology and cognitive behavioral therapy to increase happiness and reduce feelings of stress. 

Don't judge your emotions, but recognize them.

(Another caveat: If you have PTSD, proceed with caution or check with your doctor first, as mindfulness exercises may be triggering, experts say, because they can unearth trauma.) 

5. Practice self-compassion

This might be the most challenging item on the list, Simon-Thomas says. Particularly in the West, people have adopted a propensity for self-criticism as a cultural value, and tend to self-punish when dealing with setbacks and failures, she says. But excessive self-criticism gets in the way of achieving your goals. 

There are three parts to practicing self-compassion, and they draw on some of the other exercises on this list: Be present in the moment rather than dwelling on the past or looking anxiously to the future. Understand that setbacks are part of being human, and all people experience them. Cultivate a warm, supportive inner voice rather than a hostile, https://careerscabin.com/cognitive-skills-assessment-roblox/ self-critical one. 

You can work to hone your supportive inner voice by writing a letter to yourself, using the tone you'd use if you were writing to a relative or friend who'd asked for support, Simon-Thomas says. For example, if you lost your job, you might be beating yourself up over it. But if a friend lost his job, you'd be more likely to say: "Hey, this just wasn't meant to be. You have so much to offer and will find the right opportunity." 

"It's a way to tap into a different way of speaking to ourselves that's important for being able to manage difficulties and setbacks, and grow from life's challenges," Simon-Thomas says.

One more big caveat: Race

Virtually every major study on happiness and well-being has one thing in common: The vast majority of researchers and participants are white. Lack of diversity is a big problem across most areas of psychological research: Of more than 26,000 empirical articles published between 1974 and 2018 in top-tier cognitive, developmental and social psychology journals, only 5% highlighted race, according to a study from Stanford University published in June. The majority of psychology journal editors and authors published were white, the study found. 

"There's a theoretical importance and social importance in just making sure that all humans are represented in our science," says Steven O. Roberts, lead author of the study and an assistant professor of psychology at Stanford. "From a purely statistical point of view, you can't take findings from a subset from middle class white Protestant US citizens and use that to make inferences about happiness, period. Because happiness extends obviously beyond that." 

Many of the basics of happiness research, and the efficacy of the exercises above, would likely hold true across racial groups, because underlying human biology is more powerful than the differences between groups, Waldinger says. This is especially true for social connections. However, the daily microaggressions and fears that people of color face could change the conditions of happiness for those groups, he adds. 

One of the basic tenets of biological science is that race doesn't play a role in how the brain responds to certain stimuli. However, researchers are also only beginning to learn more about epigenetics -- an emerging field of science that studies how trauma may activate certain genes, and how people potentially pass those genes down to their children. 

"The social experiences associated with racial identity can give rise to differences in our psychological experiences," Roberts says. "Biologically, we're all the same. There's no biological basis to race. But there's definitely a social basis to race."

Diversifying research populations gives us a more accurate understanding of humanity as a whole, which could help us learn more about the foundations of happiness for everyone. After all, "people of color can be happy," Roberts says. "Everyone can be happy."

Negative thinking can distort your perception of reality and cause emotional difficulties. Cognitive behavioral therapy is built on the concept that what you think, feel and your behavior are all dependent on each other. If one is disordered, then it will influence the others. CBT aims to help you recognize negative thinking and change it before it affects your well-being. 

If you are struggling with unhealthy thoughts or behaviors, CBT can help. Improved functioning and quality of life are seen after completing CBT. Here's what to know about cognitive behavioral therapy and how it can help treat symptoms of anxiety, depression and other mental health disorders. 

Read more: Best Online Therapy Services

How does cognitive behavioral therapy work?

Cognitive behavioral therapy is a type of talk therapy that operates on the belief that unhealthy thinking and negative behaviors are learned -- and can be changed. By identifying how you interpret situations can be damaging, you can relieve symptoms of anxiety, depression and obsessive-compulsive disorder by adapting how you think.  

With CBT, you're not replacing automatic negative thinking with forced positivity; it's about being realistic. People who complete CBT accept they can't control every situation. However, they can control how they perceive and interpret them. 

Unlike other psychotherapy methods, CBT sessions address in-the-moment feelings. It doesn't focus solely on past experiences like other talk therapy options. While your therapist may ask about your past, CBT is an active therapy practice that helps you build the tools to recognize negative thinking and behavioral patterns so you can adapt accordingly. Common cognitive behavioral therapy techniques include relaxation practices, stress-relieving exercises and problem-solving strategies. 

Mental health disorders that can be treated with cognitive behavioral therapy:

• Anxiety
• Addictions
• Depression
• Eating disorders
• Panic attacks
• Phobias
• Personality disorders
• Low-self esteem
• Insomnia 
• Grief or loss
• Obsessive-compulsive disorder
• Post-traumatic stress disorder

Read more: Best Mental Health Apps

What are the benefits of Cognitive behavioral therapy?

Cognitive behavioral therapy is one of the most well-studied and effective treatments for various mental health disorders. A 2018 meta-analysis of 41 studies found that CBT improved anxiety disorders, careerscabin.com OCD, and PTSD symptoms. Some research suggests that CBT can be used to cope with physical conditions like chronic fatigue syndrome or chronic pain. 

Benefits of cognitive behavioral therapy:

• Compared to other types of therapies, you'll be in CBT for a shorter time.
• Despite the shorter duration, with the structured sessions of CBT, you develop long-term coping skills that help you adapt your thinking and behavior in everyday situations.
• Most people have between five and 20 CBT sessions. Because of its short duration, it is more affordable over time than other types of therapies. 
• CBT is suitable for all ages and the format is flexible. In-person and virtual options are available. 
• You are an active participant in your wellness journey. 

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Related cognitive behavioral therapy techniques

There are various techniques related to cognitive behavioral therapy that can be used. Think of CBT as a big umbrella that has precursors and offshoots related to it. They all relate to the core theory of CBT. However, the focus of each will vary and they are used to target different disorders.

• Acceptance and commitment therapy (ACT): ACT helps you accept uncomfortable thoughts or feelings, commit to positive behavioral changes, and develop psychological flexibility. ACT is helpful for conditions like anxiety, depression, and obsessive-compulsive disorder.
• Dialectical behavioral therapy (DBT): DBT helps people who have difficulty regulating emotions or engage in self-destructive behaviors. It is often used to treat disorders with extreme emotions or behaviors such as bipolar disorder, borderline personality disorder, eating disorders or substance abuse.
• Exposure therapy: With exposure therapy, you are slowly introduced to situations and things that cause anxiety or fear and work to reduce the feelings and decrease avoidance. This is particularly helpful for people with phobias or OCD.
• Mindfulness-based cognitive therapy (MBCT): MBCT uses mindfulness and meditations with cognitive therapy to help identify patterns in your thinking and behaviors. It helps you identify patterns in your thinking and behaviors that are negative and break free from them.
• Rational emotive behavioral therapy (REBT): REBT is action-oriented. You learn to challenge and question negative thinking and understand how it influences your behavior and emotions. REBT is used for issues such as depression, anxiety, anger, and addiction.

Read more: Tips to Find the Right Therapist For You

How to get the most out of cognitive behavioral therapy

Be honest and put in the work

You get out of therapy what you put in it. The success of your sessions will depend on how open and honest you are about your experiences. Change can be difficult, but avoiding certain topics will only slow the process down. 

Cognitive behavioral therapy for anxiety and other conditions is an active investment in your wellness. You cannot passively benefit from CBT sessions. You should expect "homework" from your therapist between sessions -- like monitoring automatic thoughts you have and evaluating what they mean. A common CBT technique that your therapist may suggest you do is journaling and keeping thought records. 

Be realistic about results 

Cognitive behavioral therapy sessions go by quicker than other types of therapy. But changes still don't happen overnight. There is no magic number of sessions when things click. You may need more or fewer sessions than average, and that's okay. 

To get the most out of your sessions, you should stick to the treatment plan you and your therapist created. It's tempting to skip sessions, especially when things get hard. However, that will hinder the process you make in the long run. Progress takes time. 

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Remember: Therapy is a partnership

The patient-therapist relationship is unique in cognitive behavioral therapy. They may be the expert, but it's your mental health. It's best to view things as a partnership, where you make decisions and contribute thoughts to your journey and treatment plan. Together you can set goals and measure them as you continue with therapy. 

Too long; didn't read?

Cognitive behavioral therapy is an effective and well-studied form of talk therapy that has been around for over 50 years. It's considered the gold standard of psychotherapy that's used to treat several disorders, including anxiety, phobias and depression. Unhelpful thinking can be damaging, but it can be changed. CBT not only helps you identify unhelpful thoughts but gives you the coping skills to deal with future situations. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.