How to Train Your Brain For Happiness

Happy Brain

What is happiness?

Happiness is a state of being where joy permeates our existence, creating a deep sense of contentment and fulfillment. It is an emotional and mental state characterized by positive feelings, such as delight, satisfaction, and serenity.

Happiness is unique to each individual, influenced by their values, beliefs, and life experiences.

It encompasses more than mere pleasure, encompassing a holistic well-being that extends to physical, emotional, and social dimensions. True happiness arises from meaningful connections, personal growth, and the pursuit of purpose and passion. It is not a destination but a journey, requiring gratitude, self-acceptance, and a positive mindset.

Happiness thrives in moments of kindness, laughter, and gratitude, and it flourishes when shared with others.

Happiness is a personal and subjective experience. It comes from living our lives in a way that brings us joy and fulfillment.

Survival vs. Happiness

Survival and happiness are two fundamental aspects of human existence that often find themselves in a delicate balance. Survival is about satisfying our basic needs for food, shelter, and safety. Happiness involves our emotional and psychological well-being.

In certain circumstances, survival takes precedence, as it is essential for our immediate survival and the survival of our species.

However, solely prioritizing survival without considering happiness can lead to a monotonous and unfulfilling life. Striking a balance between survival and happiness is crucial for a meaningful existence. It involves finding ways to meet our basic needs while also nurturing our relationships, pursuing our passions, and cultivating joy.

True fulfillment comes from combining survival and happiness. We must accept that both are essential to having a fulfilled life.

Overcoming nature’s brain wiring


Our brains are wired to respond to certain instincts and impulses that have helped us survive as a species. However, these innate tendencies can sometimes hinder our personal growth and happiness.

By becoming aware of our natural inclinations, we can consciously work towards overcoming them. It requires self-reflection, mindfulness, and the willingness to challenge our automatic responses.

Sadness is a valid emotion. However, our brains are wired to be happy too. It is important to recognize this.

The brain possesses incredible plasticity, allowing us to cultivate positive emotions and shift our focus toward joy and contentment.

By practicing gratitude, engaging in activities that bring us pleasure, and fostering positive relationships, we can activate the happy brain.

Embracing optimism and maintaining a positive mindset can lead to resilience and enhanced overall well-being.

Remember, even in the depths of sadness, there is always the potential for the light of happiness to emerge.

We can use our brains to create a more joyful and fulfilling life. This can be achieved with the right support, self-care, and intentional choices.

Pleasure is not happiness

Pleasure can bring temporary enjoyment and gratification. It doesn’t last long. However, it does not lead to lasting happiness.

It can come from external things, like eating tasty food or doing thrilling activities.

Happiness encompasses a deeper sense of well-being and contentment that extends beyond momentary pleasure.

True happiness involves a more profound and sustainable state of satisfaction, fulfillment, and meaning in life.

Nurturing positive emotions, fostering meaningful relationships, and pursuing personal growth can cultivate a sense of well-being. Aligning our actions with our values and purpose is an important part of this.

Pleasure can increase our happiness, but it is important to seek out activities and behaviors that bring lasting contentment. We should not focus solely on short-term pleasures. 

Controlling the uncontrollable exercise

Brain science and behavior research has given us many insights. These insights help us differentiate between real and perceived threats. We can use techniques and exercises to navigate these distinctions.

One such exercise is “Controlling the uncontrollable.” We can challenge ourselves by voluntarily putting ourselves in situations that make us feel uncertain or scared. However, these situations should not be dangerous.

We can retrain our brains to distinguish between real and imagined dangers. To do this, we must gradually confront these perceived threats in a controlled way. This exercise taps into the brain’s neuroplasticity, allowing us to rewire neural pathways and reduce anxiety responses.

Repeated exposure and practice of regulating our emotions and physical reactions help us gain control over our responses to perceived threats. We can learn to manage our reactions better and take control of our lives.

This exercise gives us the strength to handle uncertainty with resilience and adaptability. This helps us to gain a better and more accurate understanding of the world.


Cultivating a Positive Mindset

Cultivating a positive mindset is a powerful practice that can significantly enhance your well-being and overall happiness. These techniques can be implemented in order to develop an optimistic attitude:

  1. Practice gratitude: Take time each day to reflect on and appreciate the things you are grateful for. This can be as simple as writing down three things you are thankful for or sharing gratitude with others.

  2. Challenge negative thoughts: Become aware of negative thoughts and replace them with more positive and realistic ones. Focus on finding solutions instead of dwelling on the difficulty. Look at challenging situations in a different light.

  3. Surround yourself with positivity:  Create an environment of encouragement and motivation. Incorporate uplifting and encouraging materials into your life. Find people who will motivate you. Choose environments that foster positivity.

  4. Practice self-compassion:  Give yourself the same care and consideration you would a friend by being kind and understanding. Look after yourself and make your own welfare a priority.

  5. Embrace optimism: Cultivate an optimistic outlook by focusing on possibilities and opportunities rather than dwelling on limitations or setbacks. Maintain a hopeful mindset and believe in your ability to overcome challenges.

  6. Engage in positive self-talk: Pay attention to your internal dialogue and replace self-criticism with self-encouragement. Use positive affirmations and remind yourself of your strengths and accomplishments.

  7. Seek growth and learning: Embrace a mindset of continuous growth and learning. See setbacks as opportunities for growth and view challenges as chances to develop new skills and strengths.

  8. Practice mindfulness: Be present at the moment and cultivate awareness of your thoughts and emotions. Mindfulness can help you let go of negative thinking patterns and foster a more positive mindset.

  9. Set meaningful goals: Set goals that align with your values and passions. Having clear objectives can provide a sense of purpose and motivation, contributing to a positive mindset.

  10. Practice kindness and empathy: Show kindness and empathy towards others. Engaging in acts of kindness not only benefits others but also promotes positive emotions within yourself.

Cultivating a positive mindset is an ongoing process that requires practice and consistency. With time and dedication, you can train your mind to focus on the positive, leading to greater happiness and well-being.

Building Resilience and Coping Skills

Building resilience and coping skills is essential for navigating life’s challenges and maintaining well-being. Here are strategies to help you enhance resilience and develop effective coping mechanisms:

  1. Develop a growth mindset: Embrace the belief that challenges are opportunities for growth and learning. Adopting a positive outlook can help you bounce back from setbacks and view them as temporary rather than permanent.

  2. Create a support network:  Reach out to people in your life who are understanding and willing to lend an ear. This could include family, friends, or mentors. They can offer advice, encouragement, and a listening ear when you need it.

  3. Practice self-care:  Make sure to get enough sleep every night. Eat a balanced diet. Exercise regularly. Relax with meditation or deep breathing.

  4. Develop problem-solving skills: Enhance your ability to navigate challenges by developing effective problem-solving skills. Break down problems into manageable steps, brainstorm possible solutions, and take action to address them.

  5. Foster optimism: Cultivate a positive outlook. Focus on the silver linings. Find meaning in difficult situations. Maintain hope for the future.

  6. Practice stress management: Learn techniques that work for you. Examples include deep breathing exercises, mindfulness meditation, journaling, and engaging in hobbies that help you relax. These activities can help you reduce stress.

  7. Develop emotional intelligence: Enhance your emotional intelligence by developing self-awareness, recognizing and managing your emotions, and effectively expressing yourself. 

  8. Cultivate adaptability: Embrace change and cultivate adaptability. Flexibility in thinking and adjusting to new circumstances can help you navigate unexpected challenges and maintain resilience.

This will help you become more resilient, manage stress better, and stay well in the face of life’s challenges.


Being happy is a decision that lies within our own hands.

While external circumstances and events may influence our emotions, the ultimate choice to cultivate happiness is ours.

It starts with recognizing that our mindset and attitude play a significant role in how we perceive and experience life. We can choose to focus on the positive. We can find gratitude in the present moment. We can engage in activities that bring us joy.

Taking responsibility for our own happiness gives us power. With this power, we can find relationships that bring us joy. We can pursue our dreams and build a life that reflects our values.

Shifting our perspective and overcoming challenges takes effort and practice. However, when we choose happiness as our guiding principle, we open the door to a more fulfilling and contented life.

Being happy is a personal journey. It starts with the choice to prioritize our well-being. We should also recognize the power of our choices.

Are you ready to unlock your happiness and transform your life?

Take the first step towards a brighter future by contacting Dr. Benejam today!

With Dr. Benejam’s expertise and guidance, you can embark on a journey of self-discovery, personal growth, and genuine happiness.

Take action now to improve your quality of life and cultivate joy. Reach out to Dr. Benejam to begin your transformative journey toward a happier and more fulfilling life.



Call NOW Dr. Benejam
and schedule your appointment
to get a Psychological Evaluation!



Call NOW Dr. Benejam
and schedule your appointment
to get a Psychological Evaluation!



Call NOW Dr. Benejam
and schedule your appointment
to get a Psychological Evaluation!