Cultivating joy: The art of “conditioning” our brains to feel happy

Every human lives life aiming to be happy. We pursue jobs, careers, money, friendships and relationships looking for joy. We yearn for stability and consistency, a permanent state of calmness and joy. Our brains are wired to hunt for dopamine — a hormone that plays a role in memory, memory, pleasurable reward and motivation. Research has kept up with this innate human search for dopamine: Psychology and neuroscience have started looking for the neurobiological basis for contentment. 

If you spend enough time on the internet, you’ll see some of the “tricks” that researchers have touted as the “best” ways to train the brain into positivity; exercise, a nutritious diet, mindfulness and meditation are some of the most popularly advertised. But here, I hope to share some ways to find joy that are less conventionally advertised. They aren’t all simple fixes, and they aren’t all aesthetically pleasing, but they, too, foster genuine happiness. 

Embracing discomfort and building resilience

A healthy pursuit of discomfort can condition joy. Studies in mice suggest that individuals who are exposed to controlled stressors or challenges tend to experience a greater sense of well-being over time. Controlled risk or discomfort builds resilience, and emotional resilience in particular is empowering. It’s why new activities or uncomfortable situations — from public speaking to outdoor adventure — make us feel so good despite how daunting they are at first. 

Finding time for play 

Adulthood and college life are defined by structure, schedules and appointments. Even the events that are supposed to be “fun” are often social obligations above anything else. It is difficult to find time for true play and relaxation, both of which are often seen as wastes of time. But in reality, play is a complex process that engages multiple brain regions, promoting connectivity of neural networks. Play releases neurotransmitters such as dopamine and, in particular, involves the prefrontal cortex, strengthening the part of our brains involved in problem-solving and decision-making. It stimulates the growth of new neurons in the hippocampus. It reduces cortisol levels and promotes the release of endorphins, creating feelings of well-being. The role of play is wholly underrated; activities as simple as taking time out of one’s day to color, draw, build some Legos, play video games or play sports are immeasurably powerful in reshaping how we think and how happy we feel overall. 

Taking some time for quiet

So many of the “strategies” we’re given to pursue happiness are active — walking, exercise, play, discomfort. It seems as though the only way to condition ourselves into feeling happy or content is by actively pursuing it. But that isn’t always the case. 

In a world of noise where something new happens every day, finding a moment of stillness is undeniably important, albeit almost impossible to find. In a neurobiological sense, solitude and silence are associated with the growth of new functioning neurons in the hippocampus. Many suggest meditation or walks, but this silence doesn’t necessarily need to be reflective or mindful. Simply stepping away from all stimuli and experiencing what's going on around us can be enough. For me, this looks like sitting down after an assignment with no headphones on and no electronics nearby, just staring up at the ceiling for a few minutes, trying to clear my mind entirely. 

In the end, cultivating joy is an ongoing, intentional process of reshaping our minds and behaviors. We can train ourselves to find happiness in unexpected places. Joy is dynamic; it is not something that we stumble upon by accident but, rather, something we can build intentionally in our day-to-day lives. 

Shreya Tiwari is a sophomore from Austin, Texas studying Biomedical Engineering. She is a Science and Technology Editor for The News-Letter.