Taking Steps to Feel Happier!

April 27, 2026 | Jennifer Griffin | jgriffin@uwf.edu

Dr. Santos, a Yale professor and researcher, noticed that more and more Yale students reported feeling stress, anxiety, and depression in recent years. And this is a nationwide problem, not a statistic confined to Yale students. So, Dr. Santos created a course to share what science says about how to improve your well-being. This became the most popular class in Yale’s over 300-year history, and it is now available for free to anyone who is interested in discovering how to be happier. In this post, we will share some tips and amazing free resources to help you feel happier, less anxious and depressed, and increase your overall well-being. 

It turns out our brains are pretty bad at knowing what will make us happy. Many of us feel like when we reach some goal that we will be happier. Once I graduate, then I will be happy… Once I get a good job, then I will be happy…. Once I get that promotion and raise, then I will be happy… Once I meet the partner of my dreams, then I will be happy…. But the reality is that the happiness we get from reaching those goals and getting what we want is temporary. It doesn’t last long at all, and in the meantime, we are just trying to survive. Instead, we need to train our brains to find joy in the journey to reaching these goals.

Anxiety and depression are normal feelings to have, and many students in higher education report high levels of these feelings. But there are steps you can take to reduce these feelings and even to feel happier! Researchers have found that happiness is 50% based on genetics, 40% within our personal control, and 10% circumstances (Harvard Health). So, the good news is that you can absolutely feel better. The bad news is that it will take some commitment from you and patience as you build different habits and retrain your brain. BUT, it is well worth the time and effort to feel better.

Did you know that happier people are more likely to be hired for jobs? To perform better? To make more money? To be physically healthier? To live longer? It is not that getting these things makes us happy, but rather being happy will lead to these personal, health, and professional successes. (Positive Psychology & The Happiness Lab Podcast). The benefits of improving our happiness are immense.

So, how do we go about feeling happier? It takes commitment - building new habits, and patience for it to work. Though people who engage in strategies to increase their well-being have reported feeling happier fairly quickly. Dr. Laurie Santos, who created The Science of Well-Being Course and is the host of the Happiness Lab Podcast, reports that many of her students score a whole point higher on the happiness scale she gives in her happiness course after just 10 weeks.

Where to start? Start with habits that will be relatively easy to build into your current routine and choose habits that you can realistically stick with - consistency is key. Not every tip or tool will work for everyone because we are all unique. So find what works best for you and stick with it. Also, remember that it’s not about perfection; it's about making small choices throughout your day that will make you happier.

First, start with the basics. Taking care of yourself is critical. 

• Incorporate Movement - even a light walk can make an impact 
• Eat nourishing foods
• Drink enough water
• Sleep 7 - 8 hours each night 
• Spend time with family and friends

Other Tips & Tools for Increasing Happiness and Reducing Anxiety & Depression (Based on Research Data): 

• Spend time in Nature 
• Be Social - even interacting with strangers with small talk  improves happiness (even for introverts!)
• Practice Gratitude
• Let yourself feel your feelings - fighting the feeling can often make the feeling stronger
• Start a Mindfulness Practice [click here for some good information to get started] 
• Breathwork exercises 
• Listen to Music 
• Perform Acts of Kindness for Others
• Ask for Help - Seeing a therapist or mental health counselor can have huge benefits

Resources: 

• Feel Happier (even when life isn’t going perfectly):

• • •  The Science of Well-Being (Free 10-week course) Dr. Laurie Santos 
    • The Happiness Lab Podcast with Dr. Laurie Santos (Available wherever you listen to podcasts) 
    • The Science of Happiness Podcast by PRX and the Greater Good Science Center (Available wherever you listen to podcasts) 
    • How to Strengthen Your Happiness Muscle (article in the New York Times) 
    • How to Be Happy (article in the New York Times) 
    • How to Train Your Brain to Be Happier (Institute of Living - Hartford Health Care) 
• Managing Stress and Anxiety 
  • • Managing Stress (CDC) 
    • Tips & Strategies to Manage Anxiety and Stress (Anxiety & Depression Association of America) 
    • The College Student’s Guide to Stress Management (Purdue Global) 
    • Stop the Anxiety Habit Loop (mindful.org)

• UWF resources available to you: 

• Counseling and Psychological Services (CAPS) 
• Self-Help Resources 
• Student Health Services 
• TalkCampus - online self-help

If you are in crisis, please get help. There is the 988 Lifeline [Linked] (free and confidential) that you can call, text, or chat. Remember, you are not alone.

All of us in the SOE are wishing you happiness!