Article by Sara Taveira. Sara uses telephone counselling or Zoom counselling to help you work through your difficulties. Would you like to learn more about Sara? Then follow this link.
Positive psychology – choose happiness
In a world that often feels fast, uncertain and demanding, the idea of “choosing happiness” can sound almost too simple. But that’s exactly what positive psychology invites us to do. It’s not about ignoring pain or pretending everything is perfect. It’s about intentionally turning toward what nourishes us, builds resilience, and helps us flourish — even when life is hard.
I am Sara Taveira, Clinical Psychologist for over 20 years. I’ve seen how powerful this shift can be. After the challenges of recent years, more of us are ready to reclaim joy, hope and balance. Positive psychology gives us practical, evidence-based tools to do just that. Here are some of my favourites — ways you can start choosing happiness today.
1. Savour the small moments
Positive psychology research shows that noticing and truly appreciating good things (even tiny ones) rewires the brain toward positivity. In New Zealand, we’re surrounded by natural beauty — a sunrise over the harbour, the smell of coffee in the morning, a kind message from a friend. Pause for 10–20 seconds when something feels good. Name it silently: “This moment of warmth feels so comforting.” Savouring amplifies joy and buffers against stress.
2. Practice gratitude with intention
Gratitude isn’t just saying “thank you” — it’s actively recalling what’s going right. Each evening, write down three things you’re grateful for (specific, not generic). Studies show this simple habit increases wellbeing, improves sleep and reduces depressive symptoms over time. In my own life, I’ve noticed that naming small wins — a client’s breakthrough, a walk in the rain, a shared laugh — lifts my mood even on busy days.
3. Use your strengths every day
Positive psychology founder Martin Seligman discovered that people feel most alive when they use their signature strengths regularly. What are yours? Curiosity? Kindness? Creativity? Courage? Make a conscious choice to bring one into your day — offer a genuine compliment, solve a problem creatively, or listen deeply to someone. When we live from our strengths, we feel more authentic and energised.
4. Build positive relationships
The strongest predictor of long-term happiness isn’t money, success or even health — it’s the quality of our relationships. Positive psychology calls this “social fitness.” Make small, intentional investments: send a quick message to someone you care about, really listen without interrupting, share a laugh. In Auckland’s busy world, these micro-connections create a buffer against isolation and stress.
5. Set meaningful goals (and celebrate progress)
Choose goals that align with your values, not just external expectations. Positive psychology shows we thrive when we pursue “approach” goals (moving toward something we want) rather than “avoidance” goals (running from something we fear). Break them into tiny, achievable steps — and celebrate every win, no matter how small. A quiet “well done” to yourself rewires your brain to notice progress.
6. Practice self-compassion
When things go wrong — as they sometimes do — treat yourself with the same kindness you’d offer a dear friend. Self-compassion isn’t self-pity; it’s strength. Research by Kristin Neff shows it reduces anxiety, increases resilience, and helps us recover faster from setbacks. Next time you’re hard on yourself, try: “This is hard right now, and that’s okay. I’m doing my best.”How online therapy can help you choose happiness
Positive psychology is powerful, but sometimes we need support to make these changes stick — especially when old patterns, stress or low mood feel heavy. Online therapy offers a safe, flexible space to explore what happiness means for you, build new habits, and work through whatever’s holding you back.
Whether you’re in Auckland, elsewhere in NZ, or even overseas, secure video sessions fit your life.
You don’t have to wait for everything to be perfect to start choosing happiness. It begins with one small, intentional moment — a breath, a kind thought, a connection. In 2026, let that be your quiet revolution.