This article will unlock the answers to three questions:
What is well-being? How is it measured? How is it improved?
What Is Well-Being?
Well-being includes a combination of feeling states and lifestyle factors. Feeling states associated with it may include happiness and contentment. Lifestyle factors may include feelings of fulfillment, achieving one’s potential, having some control in life, and engaging in meaningful relationships. Well-being is also associated with positive mental health.[2] In simpler terms, It is a construct used to describe many facets of life including psychological, physical, and social health. Synonyms for it include happiness, health, positive feelings, welfare, and wellness.[3] It may also be defined as a state of balance or homeostasis. This balance is achieved by having enough resources to cope with life’s challenges.[4] Both challenges and resources may be prevalent in three areas: physical, psychological, and social. When there is an abundance of challenges and inadequate resources, well-being is lost. However, humans are designed to work towards achieving a state of balance. Well-being is linked to interpersonal, professional, and personal success. It often results in greater productivity at work, increased learning and creativity, prosocial behavior, and fulfilling relationships.[5] Why is well-being difficult to define? Likely because it encompasses a variety of life experiences and feeling states that may vary among individuals. To help individuals assess themselves, several measures have been created.
How Is Well-Being Measured?
Researchers need to agree on a standardized definition of well-being to accurately measure it. An adequate measure must therefore encompass every facet of well-being, including as a feeling state as well as a lifestyle. In other words, an effective measurement takes both life satisfaction and functioning into account. Well-being can be broken down further into two categories: objective and subjective.
Objective Well-Being
Objective well-being looks at standards of living. This is useful for research looking at cultures, countries, or groups of people. It includes measuring education, income, safety, and life expectancy.[6] The Organization for Economic Co-operation and Development, the United National Development Programme, and the Italian Statistics Bureau have identified six areas for study related to objective well-being:
Subjective Well-Being
Subjective well-being includes an emotional and mental assessment of an individual’s life. Two prominent subjective measures are life satisfaction and happiness. Measuring subjective well-being is useful for predicting mental health patterns.[7] It is determined intrinsically by the individual. Regardless of how their life might be perceived by others on the outside, this measures how individuals feel on the inside. Subjective well-being can be broken down further into two categories: hedonic and contentment. The hedonic component relates to feelings, emotions, and moods. The contentment component relates to thoughts and whether an individual feels their life has been fulfilling. Individuals often measure their thoughts and life fulfillment against social and cultural backgrounds. In other words, it is important to consider the context in which an individual lives. Individuals may perceive their lives differently based on social and cultural expectations. Furthermore, individuals cannot be measured without taking their environment into consideration. In 2013, the Organization for Economic Co-operation and Development determined subjective well-being to be an important factor in assessing well-being. Because it is perceived by the individual, it is often assessed by self-report measures. In other words, individuals rate their own level of well-being through psychological tests.[8] There are five areas associated with subjective well-being:
How to Improve Well-Being
There are many ways that individuals can improve their sense of well-being. It is a complex construct with a variety of factors at play. Therefore, there is no one, perfect solution for it. Instead, the goal should be to engage in a holistic approach the incorporates a variety of factors. The following methods are not comprehensive. What works well for one individual may not be the right approach for others. Instead, these approaches should be considered suggestions for improving well-being. Individuals looking for a truly comprehensive assessment of well-being should consider scheduling an appointment with a psychologist, therapist, or medical doctor. These individuals may also provide resources, prescribe medication, or share tips for making lifestyle changes to assist in overall improvement.
1. Spend Time in Nature
There is evidence to support the claim that interactions with nature increase well-being. This includes an increase in positive emotions, happiness, and subjective well-being. Time spent in nature is also linked with an increased sense of meaning and purpose in life as well as the ability to manage challenges in life.[9] One study found that spending at least 120 minutes in nature each week was associated with greater health. In the study, it did not matter if that time was spent all at once or stretched out over the course of a week. Peak gains in well-being occurred between 200 and 300 minutes of nature time, weekly.[10]
2. Practice Gratitude
Individuals who experience gratitude as a trait experience increased well-being. Trait gratitude refers to the willingness to see the unearned value in one’s experience. State gratitude is a feeling that occurs after individuals experience an act of kindness and, therefore, feel motivated to reciprocate. One study assessed state gratitude, during Covid-19 in China. Individuals were instructed to journal while practicing gratitude for 14-days, which included a one-month follow-up. The study found that gratitude practiced in a natural setting during times of increased stress and anxiety resulted in increased positive feelings and increased life satisfaction. However, increased life satisfaction was not sustained after one month.[11] As a result of the aforementioned study, there is evidence to support a daily practice of journaling and gratitude for increased well-being. Individuals should practice both trait and state gratitude, whenever possible. Over time, these practices will become a habit and lead to lasting improvement.
3. Develop Increased Awareness
Increased awareness is associated with improvements in positive subjective experience, increased self-regulation and goal-directed behavior, and successful interactions with others. Increased awareness can be attained through meta-awareness. Meta-awareness is the ability to consciously notice an emotion, thought, or sensory experience. It is a skill that can be taught. Mindfulness-based meditation and psychotherapy are two ways in which meta-awareness is learned. Kindness and compassion meditations are both linked with improved well-being. Both Cognitive-Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) may help increase awareness.[12]
4. Achieve Work-Life Balance
An individual’s workplace has the potential to either help or harm them. Workplace factors that negatively impact well-being include:
Work-related pressure or demands Lack of autonomy or flexibility Poor coworker and supervisor relationships Shift work Longer workday length
Employers can directly improve their workers’ well-being by providing paid leave, opportunities for salary growth, support for individuals with disabilities or those returning after injury, and access to health care. Improvements in the work environment and job structure may also be helpful.[13] Worker well-being is beneficial both for workers and their employers. It is associated with improvements in:
Performance at work Coping with stress and self-regulation Satisfying relationships, prosocial communication, and cooperation Immune system functioning And physical and psychological health
Workplace well-being is also associated with a decrease in burnout, stress, and sleep-related issues.[14]
5. Seek Out Positive Relationships
Individuals with caring and positive connections often rank higher in well-being. On the flip side, poor social relationships can be more damaging than excessive drinking and smoking. Positive social relationships also help to protect against mental disorders, such as depression and anxiety. Prosocial behaviors are important for forming social connections that lead to increased well-being. Appreciation and gratitude are both pro-social traits. For example, focusing on the positive qualities and actions of others. Empathy for others also contributes to higher levels of well-being. Lastly, generosity is also a strong predictor of life satisfaction.[15]
6. Stay Hopeful
Hope is a concept often related to spiritual and religious traditions. However, it entered the world of psychology around the 20th century. It is now an important construct in positive psychology. Hope can be defined broadly as the belief that things can get better, and that goals are achievable. Hope is associated with an increase in:
Emotional adjustment Positive feelings Life satisfaction and quality of life Social support A sense of purpose
Takeaways
Well-being is a construct that is hard to define, yet widely cited in psychological literature. It is linked with feelings of happiness and contentment. It might also be described as a sense of purpose or satisfaction with life. To accurately measure it, there needs to be an agreed-upon definition. In general, it has been separated into objective and subjective categories. Objective well-being considers social and cultural constructs. Subjective well-being refers to the individual’s felt sense and internal assessment of their own. There are several things that individuals can do to improve their well-being. However, no one thing will improve everything. Rather, this requires a holistic practice of mental and physical health. Nevertheless, individuals who spend time in nature, develop positive connections, practice gratitude, stay hopeful, and develop awareness have a greater chance of experiencing better well-being.
More Tips For Your Well-Being
74 Healthy Habits That Will Drastically Improve Every Aspect of Your Life How to Manage Your Emotional Energy For Mental Well-Being 30 Ways to Practice Self-Love and Be Good to Yourself
Featured photo credit: Mor Shani via unsplash.com
