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Positive Psychology

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Slides from Miriam Akhtar\'s presentation May2012

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Positive Psychology

  1. 1. The Positive Psychology of http://stockfresh.com/gallery/PixelsAway Miriam Akhtarwww.positivepsychologytraining.co.uk
  2. 2. Psychological Eudaimonic Motivation & Positive therapy Coaching well-being approaches goal theories Happiness & Psychology Positive Flow well-being of time education Applied pos. psychology Hedonic Positive approaches Positive business Psychology Positive Positive Coping emotions coping with choice Creativity Wisdom & knowledge Emotional Positive Emotions Resilience ageing intelligence Strengths & Love & virtues Strengths of Post- Humour humanity traumatic temperance growth Strengths of Strengths of Strengths of transcendence courage justiceBoniwell (2006)
  3. 3. Well-being is…PERMA (Seligman, 2011)
  4. 4. Flourishing is… …high well-beingMental disorder Languishing Moderate health Flourishing The mental health spectrum (Huppert, 2005)
  5. 5. Happiness is? Hedonic v EudaimonicFeel good or function well SWB = SWL + PA - NA H=S+C+V
  6. 6. Where does happiness come from? Our Parents - 50% Our Circumstances - 10% Our Activities and Outlook - 40% (Lyubomirsky, 2007)
  7. 7. The Key to PP Coaching Happiness = SuccessHappiness generates success and success generates happiness Lyubomirsky, Diener & King, 2005 © Positive Psychology Masterclass
  8. 8. What is positive psychology coaching? “A scientifically-rooted approach to helping clients increase well-being, enhance and apply strengths, improve performance and achieve valued goals” Kauffman, Boniwell & Silberman, 2009Positive psychology provides an evidence-based frameworkfor coaching…Coaching for positivity, strengths, optimism, resilience andtowards flourishing…
  9. 9. Positive Psychology Coaching for…Hedonic well-being Eudaimonic well-being‘Feel good’ ‘Function well’Happiness/Life Optimal functioning/satisfaction SuccessPositivity StrengthsPromote Well-being Improve PerformancePersonal development Professional developmentFit with life coaching Fit with executive coaching Flourish Flourish
  10. 10. Positive EmotionsPast Present FutureSatisfaction Joy HopeContentment Zest OptimismFulfillment Bliss FaithPride Calm TrustSerenity PleasureGratitude Ecstasy Curiosity Inspiration Love © Positive Psychology Masterclass
  11. 11. The Positivity Ratio: Positive to Negative Emotions 3:1 = Flourishing 2:1 = Languishing Losada & Fredrickson, 2005
  12. 12. Coaching for PositivityAim: To increase positive emotions, helping the client to spiral upwards towards a state of flourishing. Tipping point is the Positivity Ratio – 3:1 positive to negative emotions. Frequency of positive emotion counts more than quality.The Science Bit• Positive emotions broaden our thinking and attention, enhancing creativity & productivity• Build 4 types of resources – psychological, intellectual, social, physical and resilience• Undo stress• PP coaching to overcome the negativity bias
  13. 13. Towards the Positivity Ratio• What’s going right in life?• Identify what you love to do and do it - playlist• Engage wholeheartedly with positive experiences• Accept the fleeting nature of positive emotions• Quantity rather than quality for the positivity ratio• Keep some balance and accept negative emotions
  14. 14. Three Good Things The Classic Positive Psychology Intervention… What is good in my life? What am I grateful for? What went well?
  15. 15. Gratitude• “A felt sense of wonder, thankfulness and appreciation for life.” (Emmons & Shelton, 2002).• Gratitude associated with increased positive emotions happiness, life satisfaction, optimism, hope, enthusiasm, energy, spirituality, forgiveness. And decreased depression, anxiety, loneliness, envy, neuroticism and materialism (Emmons, 2007). Tools Three good things. ‘What’s been good?’ Gratitude journal. Expressing thanks eg. Gratitude letter or visit.
  16. 16. Savouring “The aim of life is appreciation” – G.K. Chesterton (1936)From the Latin sapere, which means “to taste”, “to have good tastes” or “to be wise”Savouring is “the capacity to attend to, appreciate and enhance the positive experiences in one’s life.” Bryant & Veroff,2007What for: To enhance a positive experience and overcome the negativity bias © Positive Psychology Masterclass
  17. 17. Savouring is a ProcessBasking, marvelling, relishing, luxuriating, feasting, treasuring, cherishing…All varieties of savouring• Savouring is a process not an outcome • Something we do; not something that happens • Requires active engagement © Positive Psychology Masterclass
  18. 18. How to savour3 Time Orientations• Past: Reminiscing• Present: Savouring the moment• Future: AnticipatingSavour across time. Write a list of 2-3 peak memories and/or things you’re looking forward to. Choose one to savour. Work in pairs. Partner acts as coach – ‘what’s good about it?’ © Positive Psychology Masterclass
  19. 19. 1. Be open & find positive meaning2. Savour positivity3. Ritualise gratitude4. Visualise your future5. Create high-quality connections6. Cultivate kindness7. Develop distractions8. Dispute negative thinking9. Find nearby nature10. Meditate mindfully11. Meditate on loving-kindness Barbara Fredrickson, 2009
  20. 20. Resources • www.positivepsychologytraining.co.uk • miriam@positivepsychologytraining.co.uk @pospsychologist • T: 0117 953 7100 M: 07973 742739• Positive Psychology Masterclass 20-21 June

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