Lasting happiness begins within yourself.

As material life becomes increasingly prosperous, the question of "what constitutes happiness" becomes more thought-provoking than ever before.

The unique essence of Vietnamese happiness stems from unity, kinship, and the spirit of mutual support and compassion.

In the hustle and bustle of modern life, International Happiness Day (March 20th) is an opportunity for us to pause and ask ourselves: What is true happiness, and how can we attain it? According to the 2025 World Happiness Report, Vietnam has risen to 46th place, its highest ranking ever, a significant improvement from 54th in 2024 and 65th in 2023.

This is a welcome sign, but it also raises many questions about the nature of happiness in today's rapidly changing society. As an educational psychology expert with many years of experience, Associate Professor Dr. Tran Thanh Nam, Vice Rector of the University of Education (Vietnam National University, Hanoi), shares his scientific perspectives on the journey to finding lasting happiness.

Assoc. Prof. Dr. Tran Thanh Nam. (Photo courtesy of the interviewee)

The nature of happiness

International Happiness Day (March 20th) is an occasion for everyone to reflect on their lives. From a psychological perspective, what, in your opinion, contributes to lasting happiness in modern society?

When talking about happiness, it's important to clarify that it's not a destination or fleeting moments of pleasure, but rather a subjective feeling of satisfaction, a balance between desires and reality.

Many people believe happiness comes from wealth or achievements, but psychology points to the phenomenon of "hedonistic adaptation," meaning that people quickly return to their initial level of happiness after an event, causing the joy from achievements to fade prematurely.

Studies show that sustainable happiness is based on three pillars. First, deep social connection. The World Happiness Report 2025 emphasizes that “caring and sharing” benefits both givers and receivers; a 72-year study by Harvard University also confirms that strong relationships contribute significantly to happiness and well-being. Finland, the world's happiest country for eight consecutive years, is a vivid example of this importance, as its people value moments of connection, from going to the sauna together (90% of Finns do this weekly) to sharing meals with family members.

Secondly, meaning and purpose in life. It's not enough to just feel happy; people need to feel that their lives have meaning. The famous psychologist Viktor Frankl, who survived a Nazi concentration camp, wrote: "People are willing to endure anything, as long as that endurance is meaningful." In the modern context, meaning can come from valuable work, from raising children, contributing to the community, or from pursuing passions. Research from Oxford University has shown that people who feel their work is meaningful are happier, experience less mental health damage, and are less likely to quit.

Third, a sense of security and trust. The World Happiness Report 2025 published a remarkable finding: Strangers are twice as kind as we think. A global "lost wallet" experiment showed that the rate of wallets being returned was almost double what people predicted.

It can be said that "people are much happier when they believe that those around them are kind and care about each other." This is the foundation of social trust, a factor that helps Denmark, Finland, and the Nordic countries consistently rank among the happiest nations in the world.

The gaps...

In today's fast-paced and stressful life, the lack of joy despite material achievements reveals gaps in how people pursue happiness.

Never before have people had so many conveniences, entertainment options, and opportunities as they do today. Yet, never before have rates of depression, anxiety, and loneliness been so high. The WHO estimates that one in six children aged 7-16 and one in a quarter of adults aged 17-19 show signs of mental health problems, a significant increase compared to the past. This reality highlights the gaps in how we understand and pursue happiness.

First, there's the confusion between pleasure and happiness. Many people equate happiness with immediate experiences like eating delicious food, traveling , or owning luxury goods, while lasting happiness comes from a deep sense of fulfillment, meaning, and connection.

Secondly, there's the misconception about success. Success is often measured by status, income, or social media attention, but these external measures don't equate to happiness.

The 2025 World Happiness Report shows the US ranking 24th, its lowest ever, despite being an economic powerhouse. Conversely, Costa Rica and Mexico entered the top 10 happiest countries for the first time. This demonstrates that wealth and economic growth do not necessarily equate to life satisfaction.

Third, loneliness in a crowd. The paradox of the digital age is that while connections are expanding, feelings of loneliness are increasing. Expert Jan-Emmanuel De Neve argues that, in the context of social isolation and polarization, bringing people back to direct connections, such as sharing meals together, is essential for well-being and mental health.

The World Happiness Report 2025 shows that sharing meals is closely linked to happiness levels, but not many people actually spend time with their families without distractions. This requires a shift from “pursuing” to “nurturing” happiness as a long-term process that requires time and consistent care.

Once basic needs are met, increased wealth no longer equates to increased happiness. Instead, the key factors are quality relationships, meaning in life, and a sense of belonging to a community.

When each individual, as a family member and citizen, knows how to cultivate happiness for themselves and spread it to others, we are contributing to building a modern, humane, and happy Vietnam. (Photo courtesy of the interviewee)

Change your perspective.

Given that many young people today face pressure from studies, work, and social media comparisons, what advice do you have for them to maintain mental balance and find happiness in life?

Data from Nature Human Behaviour shows that the mental health of adolescents globally has declined over the past decade. The WHO also notes a significant increase in the rate of young people experiencing mental health problems. A Pew Research Center study indicates that over 45% of adolescents feel they spend too much time on social media, a significant increase compared to previous years.

The World Happiness Report 2026 (scheduled for release on March 19th) will focus on the impact of social media on happiness, reflecting growing concern among scientists. Studies point to consequences such as comparison pressure, cyberbullying, and pressure to post.

From an educational psychology perspective, several specific recommendations can be offered.

First , establish healthy boundaries with social media. Social media itself isn't negative; the problem lies in how it's used. You can start with simple things: Don't use your phone during meals and an hour before bed; turn off notifications from apps; prioritize positive, valuable content; take regular "digital breaks," even if it's just a few hours or a day each week.

Secondly, redefine success. Familiar measures like grades, reputation, income, or assets don't always reflect personal value. The important thing is to identify what truly matters to each individual. Success could be a meaningful job, time for family and passions, contributing to the community, or simply living peacefully each day. By defining success for oneself, individuals reduce the pressure of comparison.

Third, cultivate real relationships, not virtual ones. The World Happiness Report 2025 dedicated an entire chapter to analyzing how social connection improves the happiness of young adults. Data shows that those with close networks of friends and who meet regularly in person have significantly higher levels of happiness. Therefore, prioritize real-life interactions such as meeting, talking, and socializing, rather than just connecting through screens. The quality of relationships is more important than the quantity.

Fourth, practicing self-care isn't selfish. Many young people feel guilty about taking time for themselves. But, like the "put on your oxygen mask first" principle, everyone needs to take care of themselves in order to support others. This includes getting enough sleep, eating healthily, exercising, spending time on hobbies, and most importantly, allowing yourself to rest when needed. This isn't laziness, but an investment in physical and mental health.

Fifth, seek support when needed. In East Asian cultures, we are often hesitant to seek mental health help for fear of judgment. But mental health is just as important as physical health. If you feel overwhelmed, don't hesitate to talk to someone you trust or seek professional counseling. Seeking help is a sign of strength and self-awareness, not weakness. Many universities and organizations now offer free counseling services for students and young people.

Sixth , seek meaning in every circumstance. As Viktor Frankl emphasized, when circumstances cannot be changed, one needs to change one's perspective. In the face of pressure or difficulty, asking oneself, "What can I learn? How can I grow?" helps transform challenges into opportunities for development.

The Vietnamese identity of happiness

Looking back at Vietnam's journey on the world happiness map, from 65th place in 2023 to 46th in 2025, we have every right to be proud. But more important than the numbers is the story behind them: the story of solidarity during floods, the spirit of sharing during the pandemic, the warm smiles and sparkling eyes filled with emotion during national holidays. That is the unique essence of Vietnamese happiness – happiness stemming from unity, kinship, and the spirit of mutual support and compassion.

Happiness is not a destination but a journey, not a mountain peak to conquer, but a path to walk each day. Along that path, there may be bumpy roads, unexpected rain showers, moments of fatigue and disorientation. But there will also be wildflowers by the roadside, smiles from strangers, and peaceful moments as the sun sets.

As renowned economics professor Jeffrey D. Sachs said: "Happiness is rooted in trust, compassion, and social connection. It is up to us—ethical individuals and citizens—to translate this crucial truth into positive action, thereby promoting peace, civilization, and well-being in communities around the world."

I believe that when each of us, as individuals, family members, and citizens, begins to cultivate happiness within ourselves and spread it to those around us, we are contributing to building a modern, humane, and happy Vietnam. This is a journey that each of us can begin, starting today, beginning with the smallest things.

Source: https://baoquocte.vn/hanh-phuc-ben-vung-bat-dau-tu-chinh-minh-370253.html