What does ‘the world's happiest man' do when he's sad? What we can learn from him and 13 other experts on finding joy.

Yahoo

23-03-2025

You've probably heard of 'hygge,' the Danish concept of coziness that became all the rage a few years ago. But you may not have heard of the man who made it internet-famous.
Meik Wiking has been called 'probably the world's happiest man' — and for good reason. As chief executive officer of the Happiness Research Institute in Copenhagen, Wiking spends his life studying well-being and why some countries, like his native Denmark, consistently rank 'happier' than others in surveys like the annual World Happiness Report. He's also written a slew of books on the subject, including The Little Book of Hygge: Danish Secrets to Happy Living and My Hygge Home: How to Make Home Your Happy Place.
But even happiness experts are unhappy sometimes, and surprisingly, how they choose to deal with that sadness, anger or discomfort can offer some of the most revealing insights into how to be a happier person.
Wiking tells Yahoo Life that when something bad happens, like forgetting his laptop on an airplane (which he has done twice), he applies what he calls 'the six-month rule.' '[I ask] myself the question, 'Six months from now, is my quality of life going to be affected by this?' Most often, the answer is no.'
It's a perspective that the authors of the World Happiness Report, which every year does a wellness check on the state of happiness around the world, understand well: Real happiness isn't defined by being in a constant state of ecstasy, but rather by a general contentment and satisfaction with one's quality of life overall. Although grief over the death of a loved one or another traumatic experience can have longer-lasting effects on happiness, experts say little instances of unhappiness that creep up in day-to-day life can often be mitigated with simple things.
Michael Plant, a co-author of the 2025 World Happiness Report and founder and research director of the Happier Lives Institute, tells Yahoo Life that he regularly sees a therapist 'to work through the tougher bits.' But to fix what he calls 'the smaller things,' he runs through a mental checklist: 'Eat something, leave the house, talk to someone, exercise.'
Sounds simple? Yahoo Life asked 13 authors of this year's World Happiness Report to tell us what they personally do when they're feeling unhappy. Some of their takes are easy to implement, others maybe less so. Here's what they shared.
Since we're constantly hearing about the benefits of exercise, it shouldn't come as a surprise that combatting unhappiness with physical activity is endorsed by many happiness experts.
Sara Konrath, a social psychologist at the Indiana University Lilly Family School of Philanthropy, says that when she's unhappy, she does something active like a hike with friends.
Claudia Senik, a professor at the Paris-Sorbonne University and a research fellow at the Paris School of Economics, says she tries to put things in perspective or shift her attention to something else — but 'ultimately, I head to a yoga class.'
Micah Kaats, a PhD candidate in public policy at Harvard University, and Kelsey O'Connor, a researcher in the economics of well-being at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, both say they go outside for walks when they're feeling down. 'And if [it] can be done with others and in a green or blue space" — such as parks or trails near the ocean — "then there are even greater benefits,' O'Connor tells Yahoo Life.
Lina Martínez, a professor of public policy and director of POLIS, the Observatory of Public Policies at Universidad Icesi in Cali, Colombia, says spending time near nature is both soothing and helps put some distance between her and the source of her unhappiness.
'There are days when I don't feel my best emotionally, and they occur often,' Martínez tells Yahoo Life. 'On those days, I walk in a nearby park — or simply gaze at the green plants in my house if I can't go out. During these walks, I consciously try to distance myself from whatever situation is making me unhappy. I imagine my problem as if it belonged to someone else.'
If you feel weighed down by the belief that happiness is fleeting, experts suggest flipping that around — namely, recognizing that instances of unhappiness are usually also temporary. Margarita Tarragona, director of the ITAM Center for Well-Being Studies at the Autonomous Technological Institute of Mexico in Mexico City, says that when she's unhappy, she tries to remember that experiencing highs and lows is a part of life.
'In general, I just accept what I am feeling, live that experience and remind myself that life is constantly changing,' she tells Yahoo Life.
Similar to Wiking's 'six-month rule,' Martínez understands that many of the little things that irk us and sour our mood — like sitting in traffic or getting a parking ticket — 'won't even matter in a week' .
'It's not the universe conspiring against you; it's just life,' Martínez says.
Often when happiness experts talk about being 'happy,' it's not defined as being all smiles and in a constant state of jubilee. Although Finland is consistently ranked the world's happiest country (and is No. 1 yet again in 2025), the national trait is less 'happy' and more 'sisu' — a Finnish term that roughly translates to 'grit' or determination in the face of adversity. By their definition, happiness is more about contentment than perpetual joy.
Lara Aknin, a psychology professor at Simon Fraser University, tells Yahoo Life that people often get stuck on chasing quick dopamine hits of happiness, like a trip to Tahiti or that coveted pair of shoes, instead of focusing on more sustainable happiness.
A common refrain you'll often hear from happiness experts is that it's 'not about the pursuit of happiness, but the happiness of pursuit' — a maxim which Kaats reiterates. 'If we can enjoy the process of working towards our goals, instead of just hoping to be happy when we reach them, we may all be a bit better off,' Kaats says.
Roberto Castellanos, a senior lecturer of political and social sciences at National Autonomous University of Mexico, says 'there are no quick fixes' for unhappiness or for acquiring more happiness. 'Happiness is not an easy endeavor,' he tells Yahoo Life. 'It is not so much — or only — a mental or emotional state as a skill — a skill that takes effort to master.'
That said, Felix Cheung, an assistant professor of psychology at the University of Toronto, says it can help people in some cases when they're unhappy to know they're not alone.
'In tough times, too much focus on self-help and wellness can make us forget that some struggles aren't just individual; they're societal,' Cheung tells Yahoo Life. 'If you're struggling, it's not a personal failure — sometimes, the world around you needs to change.'
Most of the authors of the 2025 Happiness Report say the key to coping with unhappiness is helping others, which has a twofold effect: You'll make someone else happy, and you'll make yourself happier in the process.
Aknin says that when she's feeling unhappy, she tries to concentrate on making someone else happy. 'Doing so gets my mind off what is troubling me and directs my attention to the people, places or causes I care about,' she says.
Konrath adds that 'the happiest people are givers' who contribute to their communities.
Leaning on others helps too. Francesco Sarracino, a senior researcher at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, says he engages with people he trusts to help him 'put things in perspective.'
Cheung says that when he's feeling down, he talks to his wife, hangs out with his son or asks mentors for help. 'People care more about us than we give them credit for,' he says.
Rui Pei, a postdoctoral scholar at the Stanford University Department of Psychology, says that 'happiness is fundamentally social,' which can be difficult for those who are naturally introverted. Still, she says it's worth the effort to engage when you're going through a hard time.
'As an introvert, my natural tendency is to retreat: to turn inward and try to figure things out by myself,' Pei tells Yahoo Life. 'But I've learned that what's often more effective is the exact opposite: I reach out. I call up a friend, ask someone how they are doing or even something as simple as making eye contact with a stranger and [saying] hello.'
Alberto Prati, an assistant professor of economic psychology at University College London, observes that while independence is a key aspect of modern culture, it's healthy to allow yourself to lean on others too.
'Contemporary societies, in particular in the industrialized West, tend to celebrate autonomy,' Prati says. 'But often too little attention is devoted to [helping] people develop and nurture healthy relationships with partners, family, friends and peers. 'I wish I had stayed in touch with my friends' is one of the most cited end-of-life regrets.'
'Ultimately,' Senik adds, 'the deepest source of happiness remains unchanged: love.'