Menachem M. Kiwak Ph.D, LMHC

In our society, the pursuit of happiness is often seen as a universal goal, a measure of success, and a state of being we should all strive to attain. However, new research from UC Berkeley’s Psychology department suggests that this pursuit, particularly when overemphasized, may actually lead to less happiness and even contribute to depression.

The study, titled “Unpacking the Pursuit of Happiness,” was published in the American Psychological Association’s journal Emotion in August. It was conducted by UC Berkeley Psychology professors Iris Mauss and Oliver P. John, along with Berkeley Psychology alumni Felicia K. Zerwas, now a postdoctoral researcher at New York University, and Brett Q. Ford, an associate professor of psychology at the University of Toronto.

The Two Faces of Pursuing Happiness

The research distinguishes between two aspects of pursuing happiness: the aspiration to be happy and the concern about one’s level of happiness. Interestingly, while aspiring to be happy did not significantly predict overall well-being, the study found that being overly concerned about happiness was strongly associated with lower well-being. This included reduced life satisfaction and an increase in depressive symptoms.

Professor Iris Mauss highlighted the counterproductive nature of obsessing over happiness: “This means that changing how one thinks about happiness—specifically, decreasing one’s concern about happiness—should benefit mental health. We need to be alert when we obsess over our happiness and paradoxically thwart our efforts to attain it.”

The Happiness Conundrum

One of the most intriguing findings from the study is the paradoxical effect of wanting to feel happy. The more people worry about their happiness, the less happy they become. However, Professor Mauss and her colleagues emphasize that this does not mean people are stuck in a loop of unhappiness. There are constructive ways to reframe thoughts about happiness.

For example, accepting that complete happiness is elusive—even during positive experiences—can prevent the kind of dissatisfaction that arises from unrealistic expectations. “Very few moments, if any, will bring only happiness, and latching on to the less-than-perfect aspects of positive moments will ultimately spoil them,” explained Felicia K. Zerwas. “Instead, accepting the emotions we are feeling in the moment allows us to move forward without adding any extra negativity to the experience.”

Practical Tips for a Healthier Pursuit of Happiness

The study suggests several strategies to avoid the pitfalls of obsessing over happiness:

1. Accept Negative Emotions: Understand that negative emotions are a natural part of life and not necessarily a sign of failure or something to be eradicated.

2. Engage in Activities for Their Own Sake: Avoid seeing positive activities solely as a means to achieve happiness. Enjoy them for the experience itself.

3. Foster Social Connections: Participating in activities that involve social interaction can provide a more grounded and fulfilling sense of well-being.

Looking Forward: Future Research

The study utilized surveys and diaries to measure participants’ valuing of happiness alongside three facets of well-being: life satisfaction, psychological well-being, and depressive symptoms. Future research, as suggested by Zerwas, may explore whether these findings hold true across different cultures or if specific interventions, like mindfulness practices, can improve well-being in those who are overly concerned with happiness.

This research challenges the conventional wisdom that the pursuit of happiness is always beneficial. Instead, it reveals a complex relationship where overemphasis on happiness can paradoxically lead to its decline. By adopting a more balanced approach to emotions and happiness, we can protect our mental health and find more genuine satisfaction in life.

For further reading, you can access the full study in the American Psychological Association’s journal Emotion here.