Positive Psychology: The science of wellbeing.
In today's fast-paced world, individuals often find themselves seeking ways to improve their overall well-being and lead fulfilling lives. One approach that has gained significant attention in recent years is Positive Psychology, a sca field dedicated to understanding and enhancing human happiness and flourishing.
In this blog, we will delve into the world of Positive Psychology, exploring its roots, theories, benefits, and applications, all while drawing insights from prominent figures in the field like Martin Seligman, Barbara Fredrickson, Mihaly Csikszentmihalyi, Chris Peterson, Ryan Niemic, and Sonja Lyubomirsky.
What is Positive Psychology?
Positive Psychology is a branch of psychology that emphasizes the study and promotion of human flourishing, happiness, and well-being. Unlike traditional psychology, which often focuses on treating mental illness and dysfunction, Positive Psychology aims to uncover the factors that contribute to a fulfilling life and amplify them. It explores the positive aspects of human experience, such as strengths, resilience, optimism, and happiness. It looks at the strengths and not the weaknesses of a person, and aims at expanding those strengths so that one can thrive and flourish.
A brief introduction to the founder Martin Seligman
Martin Seligman, often referred to as the father of Positive Psychology, is a renowned psychologist whose work has significantly shaped the field of Positive Psychology. Seligman's early research focused on learned helplessness, but he later shifted his focus to characteristics and traits that could be learned such as resilience and optimism. He became increasingly frustrated with conventional psychology and it’s emphasis on all that is wrong with the human spirit.
He proposed the idea of Positive Psychology in 1998 when he served as the president of the American Psychological Association. The foundational paper of this new field, positive psychology, was published in 2000 by Seligman and the “founding father” of flow, Mihay Csikszentmihalyi.
Selihman’s book "Authentic Happiness" introduced the concept of Positive Psychology to a broader audience, highlighting the importance of character strengths and virtues in human well-being.
PERMA-H: The Theory for Wellbeing
One of the foundational theories in Positive Psychology is PERMA-H, an acronym coined by Martin Seligman that represents five key elements contributing to human well-being:
a. Positive Emotion (P): This element emphasizes the importance of experiencing positive emotions like joy, gratitude, and contentment. For example, practising gratitude daily by noting things you are thankful for can boost your overall happiness. In Positive Psychology, we do not negate the negative emotions; we learn to balance our emotions and work with the full range of emotions we experience to allow us to thrive and live our best life.
“Positive emotions are a prime indicator of flourishing, and they can be cultivated or learned to improve wellbeing ”
b. Engagement (E): Engagement refers to the state of flow, where individuals are fully absorbed in an activity. Think of moments when you've been so immersed in a task that you lost track of time—that's engagement. For example, a painter deeply engrossed in creating a masterpiece experiences engagement. The concept of “flow” was coined by Mihaly Csikszentmihaly, a leading figure in the field of positive psychology.
People are more likely to experience flow when they use their top character strengths. Individuals who tried to apply their skills in new ways every day for a week were happier and less depressed after six months, according to research on engagement (Seligman, Steen, Park, & Peterson, 2005).
c. Relationships (R): Chris Peterson, one of the founding fathers of Positive Psychology, said that positive psychology could be summed up in three simple words “other people matter.” Human beings are inherently social creatures, and positive relationships play a crucial role in well-being. Building and maintaining meaningful connections with friends and family contributes to a happier life.
Another key researcher in the field, Barbara Fredrickson coined the "broaden-and-build" theory which suggests that positive emotions in relationships help to build social resources and resilience.
d. Meaning (M): Finding a sense of purpose and meaning in life is essential for well-being. This can be achieved through pursuing goals that align with your values and beliefs and by applying your strengths to the service of something larger than yourself. Volunteering, performing a duty to a community, or a charitable act can lead to meaning and purpose.
e. Accomplishments (A): Achieving goals and mastering skills not only boosts self-esteem but also contributes to a sense of accomplishment and well-being. Chris Peterson and Martin Seligman's work on character strengths underscores the importance of leveraging individual strengths for personal growth. Celebrating your achievements, whether big or small, can boost your self-esteem and overall well-being.
f. Health (H): While not originally part of PERMA, health is an important factor in overall well-being. Taking care of your physical and mental health is foundational to experiencing happiness and flourishing.
Examples of the PERMA-H theory in action include setting and achieving career goals (accomplishment), spending quality time with loved ones (relationships), finding joy in a hobby (positive emotion), volunteering for a meaningful cause (meaning), and experiencing flow while working on a challenging project (engagement).
Benefits of Positive Psychology
Numerous studies have demonstrated the positive impact of Positive Psychology interventions on mental health and well-being. For instance, a study published in the Journal of Happiness Studies (Lyubomirsky, King, & Diener, 2005) found that individuals who practiced gratitude regularly reported increased levels of happiness and decreased depressive symptoms.
Positive emotions, as emphasised in Positive Psychology, have been linked to various health benefits. According to research by Barbara Fredrickson, experiencing positive emotions can broaden individuals' thought-action repertoires and build their psychological resources (Fredrickson, 2001). This, in turn, leads to increased resilience and overall well-being.
Here are just a few of the many benefits of Positive Psychology:
Improved mental and emotional well-being
Increased resilience in the face of adversity
Greater life satisfaction and overall happiness
Enhanced relationships and social connections
Better physical health and longevity
Higher levels of productivity and creativity
Greater success in personal and professional pursuits
Applications of Positive Psychology
Positive Psychology has found practical applications in various areas of life, including education, the workplace, and coaching. Here are some examples of how Positive Psychology is making a positive impact:
a. Positive Education: Positive Psychology principles have been integrated into educational curricula to promote student well-being and academic success. Schools across the world are incorporating programs that teach students about character strengths, resilience, and emotional intelligence. The Geelong Grammar School in Australia was the first one of the first schools to apply positive psychology approaches school-wide, and has become a model for Positive Education.
b. Positive Psychology in the Workplace: Organisations are adopting Positive Psychology practices to enhance employee engagement and satisfaction. Employee well-being programs, character strength awareness, gratitude journals, and mindfulness practices are becoming common in workplaces.
c. Positive Psychology Coaching: Positive Psychology Coaching focuses on helping individuals identify and leverage their strengths to achieve their goals and lead more fulfilling lives. Coaches use evidence-based interventions to facilitate personal growth and well-being.
In conclusion, Positive Psychology, offers a refreshing perspective on human well-being. Its PERMA-H model provides a roadmap for individuals to enhance their lives by nurturing positive emotions, engagement, relationships, meaning, accomplishments, and health. The benefits of Positive Psychology are supported by scientific research, and its applications are transforming education, workplaces, and coaching into environments that foster happiness and flourishing.
As we continue to explore this field, we can unlock the secrets to a more fulfilling and meaningful life.
References:
Seligman, M. E. P. (2002). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment.
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855.
Fredrickson, B. L. (2001). The Role of Positive Emotions in Positive Psychology: The Broaden-and-Build Theory of Positive Emotions. American Psychologist, 56(3), 218-226.
