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Sasha Gonzales

Are you struggling to be happy? Many of us are.
The latest World Happiness Report, released by the United Nations in March, surveyed people in 143 countries and regions and saw Hong Kong drop to 86th from 82nd in the rankings.
Anxiety and depression affect more of us in this post-pandemic era, and there are other factors, experts say.
“Increased stress from modern life, societal pressures and the impact of technology on relationships play a part,” says Hong Kong-based psychologist Dr Adrian Low. “Meanwhile, the fast-paced, often superficial nature of contemporary life can lead to feelings of isolation and disconnection, making it harder for people to find lasting happiness.”

Happiness is more than an emotion, Low adds – it is a state of contentment and fulfilment, and is linked to a sense of purpose, connection and overall well-being.
How we live is important to how we feel. In 1960, not long before his death, Swiss psychoanalyst Carl Jung shared five “pillars” that he believed could help support a happy life. We outline them below, with expert tips on how to achieve them.
1. Maintain good physical and mental health
This includes eating well, being physically active, getting quality sleep and other self-care practices.
“What you eat directly affects your brain chemistry and overall mood,” Low says.
“Nutrient-rich foods can enhance your emotional resilience and cognitive function. To improve emotional well-being, focus on whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats.
“Omega-3 fatty acids, found in fish, flaxseeds and walnuts, may help reduce symptoms of depression.
“Limit your intake of processed sugars and fats. A high sugar intake can lead to mood swings and fatigue.
“And drink plenty of water, because hydration is essential for optimal brain function.”
Regular exercise is vital, Low says, as it releases endorphins – “feel-good hormones” – that can alleviate stress and anxiety.
“Aerobic exercises, such as running or cycling, are particularly effective for improving mood, but any form of movement, including yoga or dance, can be beneficial.”
Finding an activity you enjoy will make it easier to sustain in the long term.

Quality sleep is key – a lack of it can lead to irritability and increase your risk for mood disorders, Low says. Over time, chronic sleep deprivation can exacerbate mental health issues, leading to a cycle of unhappiness.
Self-compassion is another practice that is linked to happiness, says Dr Kristin Neff, an associate professor in the department of educational psychology at the University of Texas at Austin, and the author of Fierce Self-Compassion.
“Self-compassion has three main elements: being mindful of your distress, remembering that imperfection is part of being human, and being warm and encouraging toward yourself,” Neff says.
Most people are not self-compassionate but are instead cold and mean towards themselves, she adds.
“Your inner critic is trying to keep you safe by preventing harmful behaviours. But constructive criticism and encouragement are much more effective than shame and blame at motivating change. It helps you learn and grow from your mistakes.”
2. Maintain social connections
According to Low, social connections provide support, reduce feelings of loneliness and promote a sense of belonging. Strong relationships, whether with your spouse, relatives, friends or neighbours, can act as buffers against stress.
They may also lead to increased feelings of safety and support, essential for maintaining mental health.

You can strengthen social connections through acts of kindness.
“These create an inner transformation in us, taking us from ‘me’ to ‘we’ and, in the process, moves us from isolation to community,” says Nipun Mehta, founder of the non-profit ServiceSpace, which focuses on volunteerism and the gift economy.
“In the context of such a community, we’re much more resilient, engaged and joyful.”
Even small acts of kindness matter – Mehta suggests holding open a door for someone, greeting the cashier the next time you go shopping, being patient with loved ones or just listening to someone without judgment.
3. See the beauty in art and nature
Science supports this. A Seoul National University study, published in 2021 in the journal Psychology of Aesthetics, Creativity and the Arts, found that savouring art – defined as a positive and appreciative attitude toward art – was strongly associated with greater psychological well-being.
Studies have also linked nature appreciation with an increase in feelings of positivity and satisfaction. A study of forest bathing, which involves spending time in nature, published in August in the Journal of Environmental Psychology, showed a link to a lift in mood and well-being, and in introspection and mindfulness.
4. Have a reasonable standard of living and satisfactory work
A study published in 2021 in the Journal of Business Research found that having a sense of meaning and purpose in life – which many of us find in our work – is a big contributor to happiness.
Shige Oishi, a Japanese psychologist who has been studying happiness in the United States and is an associate professor of psychology at the University of Virginia, has drawn a similar conclusion.
In general, happiness is linked with financial stability and interpersonal stability, he says, noting: “A happy life is typically safe, comfortable and pleasant.”
5. Have a philosophical or religious outlook
Believing in something more significant than yourself can foster resilience, which is essential to overcome challenging situations, says Dr Maria Sirois, a US-based psychologist and inspirational speaker, and author of A Short Course in Happiness After Loss (And Other Dark, Difficult Times).
“Resilience is the ability to adapt to stress, trauma or loss healthfully. We are resilient when we can hold a difficult moment, face it directly and take positive action that benefits us physically, psychologically, emotionally, relationally and/or spiritually,” Sirois says, adding that most of us are resilient most of the time.

Jung’s idea is that having a way to understand why events unfold as they do, whether through philosophy or religion, helps us put things, even inevitable suffering, into perspective. This also helps build resilience.
Obviously you cannot suddenly become religious just because you have heard it can help. But developing a philosophical or spiritual outlook is possible. For some that could be starting a meditation practice or becoming more mindful. For others it could involve dipping into simple philosophical texts and developing ideas about why we act and think in the ways we do.
To be happy, find balance – and learn to bounce back
While leaning on the five pillars may not guarantee a constant state of happiness, Low says that they can help you make progress towards being happy.
“Happiness is not about eliminating your problems, but about finding balance in your life and learning to bounce back from challenges,” he says.
“By taking care of your needs, getting social support, having a purpose, and finding joy and beauty in the little things, you can create a life of contentment and meaning.”
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


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5 ways to be happy and expert tips on how to achieve them

Social connections provide support, reduce feelings of loneliness, and promote a sense of belonging, which all help us feel happier. You can strengthen social connections through acts of kindness, a psychologist says. Photo: Shutterstock

Dr Adrian Low is a Hong Kong-based psychologist who specialises in stress research. Photo: Dr Adrian Low

Aerobic exercises, such as cycling or running, are particularly effective for improving mood, Low says. Photo: Shutterstock

Carl Jung (1875-1961) was a Swiss psychoanalyst who founded the school of analytical psychology. Photo: Shutterstock

Resilience is the ability to adapt to stress, trauma or loss healthfully, Dr Maria Sirois says. Photo: mariasirois.com

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Many contestants dressed in playful outfits and brought their own chairs to help them space out for 90 minutes. 05OCT24   SCMP / Dickson Lee

Education psychologist Denis Kwan (centre) takes part in the International Space-Out Competition 2024 in Hong Kong, at PMQ in Central, with more than 70 other participants. The event invites people to sit and do nothing for 90 minutes, highlighting how this can benefit mental health and lower stress. Photo: Dickson Lee

People take part in the International Space-Out Competition 2024. Photo: Dickson Lee

Many contestants dress in playful outfits and bring their own chairs. Photo: Dickson Lee

Korean visual artist Woopsyang with the Space-Out trophy. Photo: Instagram/woopsyang

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Denis Kwan poses with his winner’s trophy and certificate. Photo: Dickson Lee

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Rydahl with France’s prime minister and minister of education. Photo: Malene Rydahl

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The cover of Rhee’s book.

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Lifestyle

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Psychoanalyst Carl Jung’s five ‘pillars’ for a happy life include good physical and mental health, satisfying work, and social connections


Psychoanalyst Carl Jung’s five ‘pillars’ for a happy life include good physical and mental health, satisfying work, and social connections.


Mental health

How to age well

Meditation and how to find balance

Meditation & Mindfulness