International Day of Happiness

International Day of Happiness is celebrated internationally on March 20

"Happiness is not something ready-made. It comes from your own actions." - Dalai Lama

The International Day of Happiness recognizes that happiness is a fundamental human goal and vital tool that can be used to help measure personal success.


Happiness Awards

Happiness Awards are given out annually to celebrate U of A community members who have contributed to the happiness or helped the person who nominated them throughout the course of the year. Thanks to everyone who submitted nominations in 2022.

Nominations closed until 2023.


Happiness Playlist

Thank you to all of the U of A musical students and faculty who contributed to the Happiness Playlist. The musicians were invited to submit works that they felt were upbeat, uplifting, inspirational, healing, and/or otherwise designed to elicit feelings of wellness and wellbeing in the listener.  The 16 tracks included in the playlist provided broad and insightful perspectives on definitions of happiness.


Happiness Calendar

Use our University of Alberta Happiness Calendar to generate new ways to engage in your happiness. The calendar is full of research supported ideas and campus events. We’ve got English and French versions for students, and for staff and faculty.

Student Calendar

1

Make a list of positive things you want to accomplish this month

2

Watch a funny video and take notice of how your body feels when your laugh

3

Register for the free Wellness 101 e-class course.

4

Send someone a U of A Happiness Award.

5

Spend today talking to yourself as you would a friend

6

Identify a personal strength and do something today that highlights it

7

Do a Yoga class this morning @ 11 am

8

* RSVP for a Take A Break event

9

* Attend the Cultivating Self-Compassion workshop by CCS 

10

Find ways to positively reframe any challenges you encounter today

11

Get outside. Take notice of your body and sensations while outdoors.

12

Give your body a boost- try the Campus & Community Recreation channel 

13

*Attend a drop-in meditation session 

14

Visit  Happiness Day for links to UofA community musical performances

15

*Join us for virtual Laughter Yoga at 7pm.

16

Schedule a time today or this week to share a break with a friend or loved one

17

Practice a positive attitude in your interactions with others.

18

Share a happy memory with someone who means alot to you

19

Make a playlist with a few songs that lifts your mood or makes you want to dance

20

International Day of Happiness

Do three unexpected acts of kindness for others

21

See how many people you can smile at today and notice how they respond

22

Give someone your full and undivided attention today

23

Take an Unwind Your Mind study break.

24

Attend a Yoga class this afternoon @ 3 pm

25

Turn off your electronic and notifications for 1 hour today

26

Send a message to let someone know you’ve been thinking of them

27

Make something delicious that you can share with someone. Find a recipe here

28

Remind yourself that YOU ARE ENOUGH, just as you are

29

*Book a tea time with Unitea

30

Plan 3 activities or events in your calendar  that you can look forward to this year

31

Make a list of the joys in your life and commit to adding to it! 

Calendrier des étudiants

1

Dressez une liste des choses positives que vous voulez accomplir ce mois-ci.

2

Regardez une vidéo amusante et remarquez comment votre corps se sent lorsque vous riez.

3

Inscrivez-vous au cours en ligne gratuit Wellness 101 e-class.

4

Envoyez un Prix du Bonheur de l’Université de l’Alberta.

5

Passez la journée à vous parler comme à un ami.

6

Identifiez une force personnelle et faites quelque chose aujourd’hui qui la souligne.

7

Prenez un cours de yoga ce matin à 11 h.

8

Répondre, s’il vous plaît, pour une activité Prendre une pause.

9

* Participer à l’atelier sur la promotion de l’auto-compassion organisé par le SCC.

10

Trouver des façons de recadrer positivement les défis auxquels vous faites face aujourd’hui.

11

Sortez. Faites attention  à votre corps et à vos sensations en plein air.

12

Donnez un coup de pouce à votre corps - essayez la chaîne Campus & Community Recreation.

13

*Assister à une séance libre de méditation.

14

Visitez Happiness Day pour des liens vers des spectacles musicaux communautaires de l’UofA.

15

*Joignez-vous à nous pour le yoga du rire virtuel à 19 h.

16

Prévoyez un moment aujourd’hui ou cette semaine pour partager une pause avec un ami ou un être cher.

17

Adoptez une attitude positive dans vos interactions avec les autres.

18

Partagez un souvenir heureux avec quelqu’un qui vous tient à cœur.

19

Faites une sélection de quelques chansons qui vous mettent de bonne humeur ou vous donnent envie de danser.

20

International Day of Happiness

Faites trois actes de bonté inattendus pour les autres.

21

Voyez à combien de personnes vous pouvez sourire aujourd’hui et remarquez leur réaction.

22

Accordez à quelqu’un toute votre attention aujourd’hui.

23

Faites une pause d’études. Détendez votre esprit.

24

Assister à un cours de yoga cet après-midi à 15 h.

25

Désactivez vos avis et alertes électroniques pendant une heure aujourd’hui.

26

Envoyer un message pour faire savoir à quelqu’un que vous avez pensé à lui.

27

Faites quelque chose de délicieux que vous pouvez partager avec quelqu’un. Trouvez une recette ici!

28

Rappelez-vous que VOUS ÊTES ASSEZ, tout comme vous êtes.

29

*Réservez du temps pour du thé avec Unitea.

30

Planifiez trois activités ou événements dans votre calendrier que vous anticipez cette année.

31

Faites une liste des joies de votre vie et engagez-vous à en rajouter!

Staff - English

1

Make a list of positive things you want to do this month

2

Watch a funny video and take notice of how your body feels when your laugh

3

* Attend a webinar on positive leadership and mobilizing change

4

Send someone a U of A Happiness Award.

5

Spend today talking to yourself as you would a friend

6

Identify a personal strength and do something today that highlights it

7

Bring to mind a bright spot from this past week

8

Spend International Women’s Day learning about a woman whom you admire or inspires you

9

* Attend the Cultivating Self-Compassion workshop by CCS

10

Find ways to positively reframe any challenges you encounter today

11

Get outside. Take notice of your body and sensations while outdoors.

12

Send an encouraging note to someone who needs it

13

Get outside. Take notice of your body and sensations while outdoors. 

Attend a drop-in meditation session

14

Visit  Happiness Day for links to UofA community musical performances

15

*Join us for virtual Laughter Yoga at 7pm

16

* Attend the Science of Happiness through the Learning Centre

17

Schedule a time today or this week to share a break with a colleague

18

Share a happy memory with someone who means alot to you

19

Remind yourself that YOU ARE ENOUGH, just as you are

20

International Day of Happiness

Do three unexpected acts of kindness for others

21

See how many people you can smile at today and notice how they respond

22

Give someone your full and undivided attention today

23

* Learn strategies to address anxious thoughts in this workshop

24

Turn off your electronic and notifications for 1 hour today

25

Send a message to let someone know you’ve been thinking of them

26

Make something delicious that you can share with someone. Find a recipe here!

27

Make a playlist with a few songs that lifts your mood or makes you want to dance

28

Set your phone screen to a picture of something that makes you happy

29

Enroll in the EFAP eCourse on Resilience

30

Plan 3 activities or events in your calendar  that you can look forward to this year

31

Make a list of the joys in your life and commit to adding to it!

Staff - French

1

Faites une liste de choses positives que vous voulez faire ce mois-ci.

2

Regardez une vidéo amusante et remarquez comment votre corps se sent lorsque vous riez.

3

* Participez à un webinaire sur le leadership positif et la mobilisation du changement.

4

Envoyez un Prix du Bonheur de l’Université de l’Alberta.

5

Passez la journée à vous parler comme à un ami.

6

Identifier une force personnelle et faire quelque chose aujourd’hui qui la souligne.

7

Pensez à un point positif de la semaine dernière.

8

Passez la Journée internationale de la femme à découvrir une femme que vous admirez ou qui vous inspire.

9

* Participer à l’atelier sur la promotion de l’auto-compassion organisé par le SCC.

10

Trouver des façons de recadrer positivement les défis auxquels vous faites face aujourd’hui.

11

Sortez. Faites attention  à votre corps et à vos sensations en plein air.

12

Envoyer une note d’encouragement à quelqu’un qui en a besoin.

13

Sortez. Faites attention à votre corps et à vos sensations en plein air.

Assistez à une séance de méditation sans rendez-vous.

14

Visitez Happiness Day pour des liens vers des spectacles musicaux communautaires de l’université de l’Alberta.

15

*Joignez-vous à nous pour le yoga du rire virtuel à 19 h.

16

* Participez à la Science du bonheur grâce au Centre d’apprentissage.

17

Prévoyez un moment aujourd’hui ou cette semaine pour partager une pause avec un collègue.

18

Partagez un souvenir heureux avec quelqu’un qui compte beaucoup pour vous.

19

Rappelez-vous que VOUS ÊTES ASSEZ, tout comme vous êtes.

20

International Day of Happiness

Faites trois actes de bonté inattendus pour les autres.

21

Voyez à combien de personnes vous pouvez sourire aujourd’hui et remarquez leur réaction.

22

Accordez à quelqu’un toute votre attention aujourd’hui.

23

* Apprenez des stratégies pour aborder les pensées anxieuses dans cet atelier.

24

Désactivez vos avis et alertes électroniques pendant une heure aujourd’hui.

25

Envoyez un message pour faire savoir à quelqu’un que vous avez pensé à lui.

26

Faites quelque chose de délicieux que vous pouvez partager avec quelqu’un. Trouver une recette ici!

27

Faites une sélection de quelques chansons qui vous mettent de bonne humeur ou vous donnent envie de danser.

28

Réglez l’écran de votre téléphone sur une image de quelque chose qui vous rend heureux.

29

Inscrivez-vous au cours en ligne sur la résilience du PAEF

30

Planifiez trois activités ou événements dans votre calendrier que vous anticipez cette année.

31

Faites une liste des joies de votre vie et engagez-vous à en rajouter!

Participate in Happiness Day

This year several opportunities to engage in happiness were offered. Our appreciation extends to Marcus Fung for his Laughter Yoga Sessions, Human Resources, Health, Safety and Environment for their Lunch & Learn focused on the Science of Happiness, Unitea for hosting Collective Tea Time exploring personal experiences of happiness, and Nandini Karunamuni, Buddhist Chaplain at the UofA, for offering drop in meditation sessions.


Actions for Happiness:

Research indicates that there are simple ways we can take charge of how much happiness we have in our own lives.

Incorporate physical activity into your day
Stretch, walk, or shimmy. Research suggests the mood benefits from 20 mins of exercise can last up to 12 hours! Here’s an infographic illustrating the link between exercise and a positive mood.
Take regular "tech breaks"
Whether it’s an hour or a weekend, take some time away from technology. One of our biggest roadblocks to feeling relaxed can be an unrelenting exposure to technology. Consider these boundaries.
Practice Meditation
A large body of evidence indicates that meditation and mindfulness decreases negative emotions, and there is also evidence that practising loving kindness meditation has the potential to increase positive affect and happiness Read more here.
Cultivate Happiness

An article published in the journal The Proceedings of the National Academy of Sciences (PNAS), suggests that happiness and wellbeing can be nurtured and cultivated using a scientific framework consisting of four pillars of well-being: awareness, connection, insight and purpose.

Express appreciation to someone and cultivate gratitude

Say thank you, give a compliment, nominate someone for a Happiness Award. 
The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). Gratitude helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Check out research from Harvard on how gratitude affects your life! Charles Dickens is quoted as saying, “Reflect on your present blessings, of which every [person] has plenty; not on your past misfortunes, of which all [people] have some.” At least 7 benefits of gratitude have been empirically validated:(no wait, 8. Nominating someone for a Happiness Award is a gift that keeps giving!!)

Be good to your body
Eat nutritious food, hydrate, rest, appreciate what your body allows you to do. Book a consult with a University Nutritionist, read more about positive body image, learn about sleep hygiene, purchase affordable groceries from WECAN food basket or Khair for All through our Campus Food Bank , and drink water.
Do something kind for someone else
Get involved in your community

Having a sense of belonging and connection can increase positive emotion. Relationships are an important part of our well-being and nurturing these relationships is a vital component for creating healthy connections. However, there can be many ways to connect with people either old or new in our life -- volunteer with a cause important to you, attend a personal development workshop, join a student group related to your interests/hobbies, or learn about your cultural traditions with a family member.

Ask for help

Reach out to your friends and supports. Charlie Brown wisely said that “asking for help isn’t weak, it’s a great example of how to care for yourself”. This article speaks to how asking for help from our social supports is a strong protective factor that helps care for our mental well-being.

Take on a happiness challenge
Print our Happiness Challenge worksheet. It has five activities that have been scientifically proven to increase happiness!