An Intentional Practice to Wellbeing: Positive Psychology

 

With over 15 main subdivisions of psychology, there are many different fields and types of psychology. The main types are clinical psychology, social psychology, health psychology, behavioural psychology, cognitive psychology and biopsychology.

 

However, fields such as abnormal, forensic, developmental, educational, counselling, and military are also very popular. Positive psychology began as a new domain in 1998 when Martin Seligman started the positive psychology movement. This new science of happiness is concerned with interventions to understand, build and sustain positive emotions such as pleasure, gratitude and compassion.

 

Have you ever wondered what drives certain motivational factors such as positive states and traits such as resilience or joy; gratitude or serenity; hope and pride; inspiration and serenity, amusement or altruism, elevation, relief or satisfaction, affection or human development? 

 

Along with these emotions, other positive feelings such as affection, cheerfulness, surprise, admiration, confidence, eagerness, euphoria, enjoyment, love and happiness are also associated with this field.

 

Have you ever heard of ‘ikigai’ or reason for being? This Japanese concept is very closely associated with positive psychology and refers to 1) having a strong sense of meaning in life that you are clear about, 2) an activity that you are good at 3) what you can get paid for 4) what the world needs.

 

Positive psychology refers to focusing on your strengths and what works in your life rather than the negatives and what’s not working in your life; being grateful, recording your experiences, and developing skills to increase positivity.  

 

Positive psychology is the ‘scientific study’ of the strengths and virtues that a person has which enable him/her and communities to thrive.

 

Is Positive Psychology the same as Positive Thinking?

 

Different from positive thinking, positive psychology is grounded on objective data and is different because:

 

a)     Positive psychology is firmly grounded in empirical and replicable scientific data while positive thinking is not.

b)    While positive thinking is all about urging a person to always think positively, positive psychology does not.  While optimism is associated with better health, performance, social success and longevity; there will be times when negative thinking may lead to more accuracy and this is important.

c)     Many scholars of positive psychology have spent decades working on the negative side of things such as depression, trauma, anxiety, etc. Positive psychology is a supplement to traditional psychology. 

  

 

What is the main point of Positive Psychology?

 

 

The PERMA + model is an evidence-based approach to improve happiness and decrease anxiety, depression and stress.

Five of the building blocks of resilience and well-being (positive psychology) are:

 

P: Positive Emotions – These emotions such as joy, gratitude, hope, interest, pride, compassion, love, etc. When people can integrate positive emotions into their daily lives, it improves habitual thinking and acting.  

 

How do you increase positive emotions?

 

a)     Spend time with people that you care about

b)    Do activities that you enjoy

c)      Listen to soothing and uplifting music

d)    Reflect on things that you are grateful for

 

E: Engagement: Engagement is when we are fully immersed in an activity and this requires our strength, focus and skills.  

 

How do you increase ways of engagement?

 

a)     Participate in activities that you love

b)    Practice living in the moment

c)     Spend time in nature – watching and listening to everything around you

d)    Identify and learn about your character strengths

 

R: Relationships: This encompasses all the interactions with friends, family members, partners, colleagues, bosses/mentors/supervisors, etc.

 

Increasing engagement leads to feeling more supported, loved and valued. 

 

How to build relationships:

 

a)     Join a class that interests you

b)    Ask questions to people whom you don’t know

c)     Create friendships with people that you are acquainted with

d)    Get in touch with people that you have not kept much in touch with

 

M: Meaning: By meaning, we need to work towards a purpose that is bigger than ourselves. By having a purpose in life, we can focus on what is important to us at times of adversity. It may be in the form of a profession, a social or political cause, a creative endeavour, a religious or spiritual belief, community activities or volunteering, etc.

 

Having a sense of meaning is guided by personal values.

 

Ways to build meaning:

 

a)     Get involved in a cause

b)    Try new and creative activities

c)     Spend quality time with people whom you care about

d)    Think about how you can use your passions to help people  

 

A: Accomplishments/Achievements: This refers to what you have mastered in your life and demonstrates competence. It includes concepts of perseverance and having a passion to attain goals. For example, winning a poetry competition or publishing a book, etc.   This gives an individual a sense of pride as well. 

 

Ways to build accomplishments:

 

a)     Set goals that are SMART – specific, measurable, achievable, realistic and time-bound.

b)    Reflect on past successes

c)     Search for creative ways to celebrate your successes.