Practising happiness for a positive mindset against stress? Why happiness exercises don't help – and what really matters

How much inner happiness can actually be practised? In a society that constantly demands self-optimisation, happiness is no longer seen as a gift, but as a task. This article takes a critical look at what so-called happiness exercises really achieve – and where they reach their limits. You will learn which techniques can be helpful, when they tip over into ideology, and how you can shape a meaningful life instead. What it's about:

• What happiness exercises really are – beyond the marketing promises

• Why a positive mindset is helpful but not a panacea

• The ideological pitfalls behind self-help rhetoric

• Concrete reflections and alternatives for everyday life

What are happiness exercises? Definition, background and perspective

Happiness exercises are structured methods designed to promote or reinforce positive feelings. These include, for example, writing down things you are grateful for, visualisations, affirmations or small gestures of kindness in everyday life.

At first glance, such techniques seem harmless. However, they are often based on the idea that happiness is available at any time – if you try hard enough, which often conveys the wrong attitude. This view ignores personal crises, social conditions and emotional complexity.

The ‘€0 happiness plan’, the ‘happiness diary’, the ‘happiness conversation’? Are happiness exercises helpful, stress-inducing or simply ideology?

Whether a method is helpful depends on the attitude with which it is conveyed. In many cases, however, happiness exercises are ideologically exaggerated: happiness becomes a duty – regardless of context, origin or stress.

This way of thinking is deeply inhumane. It individualises social injustices such as poverty, exclusion or excessive demands. Those who are unhappy should simply work harder on themselves, write more things down, think better. Happiness thus becomes something we owe ourselves – while structural inequalities remain invisible.

So happiness exercises don't make us happy?

Not all methods are worthless – it depends on how they are used. Exercises are helpful if they enable self-connection rather than promoting self-control. These include:

• Self-reflective writing: a safe space for thoughts, not just positive thinking

• Breathing exercises: helpful for reducing stress and calming the nervous system

• Movement without purpose: e.g. walks without tracking, just to be

These techniques do not help you function perfectly – they help you remain human.

Why quick tips do more harm than good for happiness

Quick advice promises a lot – and often demands too much without taking the individual's health into account. It suggests that emotional suffering is a mistake. But feelings such as sadness, fear or doubt are not disorders – they are human and can help us develop more positive feelings.

Existential methods, on the other hand, allow what short-term happiness tips prevent: uncertainty. Vulnerability is an important aspect of dealing with negative emotions and promoting happiness in life. Depth. They do not rely on control, but on the courage to face the truth.

Can hypnosis and mindfulness promote inner growth?

Hypnosis can help to reveal automatic patterns of thought and emotion. In a safe environment, inner beliefs can be examined without pressure to perform.

Mindfulness – for example, by exploring rumination loops or self-images – also supports understanding and can help to develop a productive attitude. The decisive factor is not ‘correct’ thinking, but sincere questioning: Where does this thought come from? Who does it serve?

How to develop practical exercises based on your inner attitude and personal search for meaning

Not every exercise is suitable for every person. It is important that it corresponds to your reality. Ask yourself: What steps can you take to promote more positive feelings in your life?

• What gives me strength, even in difficult moments?

• What small rituals do me good?

• What can I let go of?

Happiness does not come from a rigid programme – it comes from resonance, connectedness and honest self-awareness, which also promotes good health.

What is helpful about positive psychology – and what needs to be critically questioned

Positive psychology has strengthened the focus on resources – a step forward from purely deficit-oriented models. However, it is often simplified: happiness is then presented as a feasible project rather than a process.

This reduction makes it susceptible to marketing: happiness as a measurable product that can be consumed with the right app or the right course. What remains is a hollow idea of well-being – without depth, without context.

How digital offerings influence our sense of happiness

Whether podcasts, mindfulness apps or social media coaching, digital tools shape how we think about happiness. They promise emotional stability, but often deliver standardised content without any connection.

This poses a dangerous development: the constant preoccupation with ‘happiness’ leads to excessive demands. Those who are not happy feel wrong. And those who feel wrong seek even more tools. This creates a cycle – not of self-care, but of self-optimisation, which also influences attitudes towards health.

What studies say about happiness – and what they don't say

Scientific studies show that gratitude, social connection and exercise can increase subjective well-being. However, many studies work with average values and ignore individual circumstances.

Happiness cannot be measured on a scale. The question is not: How happy am I? But rather: Am I living in a way that suits me – even if it doesn't always make me ‘happy’?

How to develop a personal set of exercises to combat stress and strengthen your inner attitude

A helpful set of exercises comes from experience, not from guidelines. Try out what works for you. Ask yourself:

• What helps me deal with stress?

• What perspective strengthens my self-esteem?

• Which thoughts can I reconsider?

Establish rituals that do not control – but connect, in order to develop a healthy attitude towards your happiness in life.

What really counts in everyday life: happiness that excludes no one

Happiness is not a status, but a dynamic process shaped by healthy decisions and positive attitudes. It is an attitude. A willingness to embrace life – with everything it brings: joy, challenges, emptiness, love.

Don't ask yourself: How can I feel happier? Instead, ask: How can I feel better about myself in this life – and maybe even love myself?

Frequently asked questions about happiness, mindset and happiness exercises

What does it actually mean to have a positive mindset?

A positive mindset is often described as an inner attitude that focuses on opportunities rather than problems. But this definition is dangerously simplistic: if you think positively all the time, you run the risk of suppressing important feelings such as doubt, sadness or anger. A truly helpful mindset includes ambivalence.

Is it healthy to practise happiness – and should you do so?

‘Practising happiness’ sounds harmless, but it is often an expression of an inner pressure to be constantly satisfied. In reality, it is healthier to accept the entire emotional spectrum – not just the “good” feelings. Those who constantly force themselves to be positive run the risk of increasing stress.

Can I solve my problems with positive thoughts?

No – at least not on their own. Positive thoughts help you gain perspective and maintain hope. But they are no substitute for structural changes or genuine grief work. Anyone who promises you otherwise is selling ideology, not help.

‘You want to turn your life around and feel ready to do so?’

This sentence sounds motivating, but it is intrusive. It ignores the realities of life, uncertainties and ambivalence. Not every crisis can be solved by ‘being ready’ – and no one is obliged to work on themselves all the time.

Are there any positive benefits to happiness exercises?

Yes – if they are voluntary, appropriate and not used as a demand on oneself. Reflective writing, exercise or conversation can be empowering. But they are no substitute for social security, recognition or professional support, which are necessary to deal with negative thoughts.

What happens in a free happiness consultation?

Many coaching providers use the ‘free consultation’ to attract customers and often fail to teach the right attitude towards self-help. Be aware of your limits. A serious conversation about happiness requires trust, time and openness – not a sales pitch with a feel-good guarantee.

What are these happiness exercises that come by email after coaching?

These are often checklists, gratitude exercises or visualisations that help to promote a productive attitude. These may be useful, but their effectiveness depends on whether they suit your situation. Blanket prescriptions are no substitute for real process work.

‘Have you already decided to develop a positive mindset?’

The decision alone is not enough. A stable self-image does not come from willpower, but from relationships, reflection and acceptance. Anyone who promises that you can learn to think positively ‘just like that’ misunderstands the depth of psychological processes.

‘Do you long to be happy?’

A very human feeling. But here, too, the longing is not the problem – it is the idea that happiness must always be available, measurable or achievable. Those who think of happiness as a state rather than a relationship will be disappointed.

And more importantly, how do you get a positive mindset?

You can't – at least not at the push of a button. A reflective inner attitude comes from experience, failure, exchange and time. Anything else is sales rhetoric and often leads to a negative view of personal development.

‘What are my strengths?’

This is a valid question – but the answer is not always immediately available. You discover your strengths in everyday life, in contact with others, in overcoming challenges. No test or list can do that for you.

Which questions really help?

Questions such as: What does a good life mean to me? Where do I feel connected? What do I no longer want to internalise? Questions like these open up spaces – and leave room for what is happening right now.