If you’ve been feeling low for a long time — especially after trying different treatments that haven’t worked — it’s easy to feel like things won’t ever change. But while healing isn’t always quick or linear, there are gentle tools that can support you along the way as recognise by the science of happiness.

At GoodMind Therapeutics, we offer supported, clinical pathways for people who haven’t found relief with conventional mental health approaches. But we also know that mental wellbeing isn’t only shaped in a doctor’s office — it’s something that grows from everyday habits, relationships, and how you experience meaning in your life.

That’s where positive psychology and the science of happiness come in.

So…What Is the Science of Happiness?

The science of happiness is a growing field of research that studies what makes life worth living. It’s not about “just thinking positively” or ignoring pain — it’s about understanding the habits, mindsets, and experiences that can gently shift your baseline over time.

The field was pioneered by psychologist Dr. Martin Seligman, who introduced the PERMA model — five key elements that contribute to wellbeing:

• Positive emotions
• Engagement
• Relationships
• Meaning
• Accomplishment

Studies show that increasing your experiences in just one of these areas can improve life satisfaction, even in the presence of stress or low mood (Seligman, 2011).

And if you’re living with treatment-resistant low mood, these science-backed strategies won’t “fix” everything overnight — but they can make the journey feel a little more supported, especially when combined with appropriate clinical care.

Why It Matters Alongside Therapy

We now know that the brain is capable of change — a concept called neuroplasticity. Practices like gratitude, mindfulness, and purposeful action can stimulate regions of the brain involved in emotion regulation and reward processing (Davidson & McEwen, 2012).

Positive psychology tools don’t replace therapy or clinical interventions — but they can work with them, helping you rebuild a sense of hope, agency, and connection.

These below happiness tips don’t replace therapy — but they do work beautifully alongside professional care, like the therapy options offered at GoodMind.

Five Science-Backed Happiness Tips You Can Start Trying Today

Here are five small but powerful ways to start applying the science of happiness — no toxic positivity, just simple tools grounded in research. If you’re receiving care at GoodMind or thinking about starting the process, these gentle practices rooted in science are good to explore at your own pace throughout your therapy journey.

1. Gratitude Journaling

Writing down three things you’re grateful for each day can shift your attention toward what’s working, even when things feel hard. One study found that people who kept a gratitude journal for just 10 weeks reported greater wellbeing and fewer symptoms of depression (Emmons & McCullough, 2003).

2. Random Acts of Kindness

Doing something nice for someone else — even a quick message or letting someone go ahead in line — can boost your mood. It activates the brain’s reward systems and fosters a sense of purpose (Lyubomirsky, 2005).

3. Mindful Moments

Mindfulness helps regulate the amygdala, the part of your brain responsible for stress responses. Even five minutes of breathwork or mindful walking can support emotional regulation (Tang, Holzel & Posner, 2015).

4. Savouring Small Joys

Taking time to fully enjoy a pleasant moment — like sipping your coffee, watching a sunset, or laughing with a friend — can increase dopamine levels and reduce stress hormones.

5. Finding Meaning in the Everyday

Having a sense of meaning in life is strongly linked to resilience. This doesn’t have to come from big achievements — it could come from caring for a pet, showing up for a friend, or pursuing a creative hobby (Steger et al., 2006).

You’re Allowed to Want More Than “Not Feeling Bad”

If you’ve tried different options and still feel stuck, it’s okay to seek something new. At GoodMind Therapeutics, we offer evidence-based therapies designed for people who haven’t responded to conventional care — including supported psychedelic-assisted therapy and intranasal interventions. All of our options are offered in a safe clinical setting, under the supervision of qualified health professionals.

And while those therapies may support your recovery, daily happiness practices can help you re-engage with life outside the clinic walls — slowly rebuilding connection, meaning, and joy.

If You’re Ready to Explore a New Path

You don’t have to figure it all out on your own. If you’re experiencing ongoing low mood and haven’t found relief from typical approaches, we’re here to walk alongside you.

You can start the process with a simple screening.