How Positive Psychology Can Fit into My Own Life

Abstract

In Authentic Happiness Seligman suggests a formula for happiness, The Pleasant Life, The Good Life, and The Meaningful Life, encouraging people to seek a meaningful life in a continual quest for happiness. (Seligman 161). Seligman's theory reconciles two conflicting views of human happiness, the individualistic approach, which emphasizes that we should take care of ourselves and nurture our own strengths, and the altruistic approach, which tends to downplay individuality and emphasizes sacrifice for the greater purpose. (www.pursuit-of-happiness.org).

This paper sets out to summarise how Positive Psychology can fit into my own life, focusing on how an understanding and a practical application of Positive Psychology can help me flourish as an individual. The paper seeks to explore the conflicts and challenges of nurturing one's own strengths at the same time as being part of a family. The paper seeks to explore the question, how can you flourish as an individual and a family? How can someone be an ‘I’ and a ‘We’?

Literature review

The literature review briefly summarises the origins and major theories of Positive Psychology. It will then present the challenges of practically applying Positive Psychology theories based on the realities and demands of everyday life. The literature review will then discuss the link between Positive Education and flourishing as well as between Positive Psychology and difficulties. The review will then narrow to demonstrate how the identification of strengths and understanding of flow can improve not only your own well-being but also that of your family and the wider community. Finally, it will pose a potential area for further study and research.

Origins and Theory of Positive Psychology

In 1998, Martin Seligman was elected as President of the American Psychological Association and Positive Psychology became the theme of his presidency. As such he is recognized as the face and founder of Positive Psychology – however, there have been many influencers past and present that have contributed to this new era of psychology. As far back as the late 6th Century BCE, the Dhammapada, the earliest known collection of Buddha's sayings, explore suffering and happiness, and from then on many great thinkers from the East and West have discussed this topic including, but not limited to, Socrates, Aristotle, Abraham Maslow, Mihaly Csikszentmihalyi, Barbara Fredrickson. http://www.pursuit-of-happiness.org/history-of-happiness/

In the Tanner Lectures on Human Values, Seligman explains that he and his contemporaries wanted “to create a field in which we asked the question ‘What makes life worth living, and how can we build it?’ “ (232) Seligman goes on to explain, “So positive psychology aims to develop interventions that build the enabling conditions of life, not just interventions that decrease misery” (233).

Seligman’s theories have developed over time, with the most significant refresh being the movement from his beliefs outlined in Authentic Happiness to his beliefs explored in Flourish. In Authentic Happiness, he identifies happiness as the topic of positive psychology, with life satisfaction being the measure, and increasing life satisfaction as the goal. However, in Flourish, he argues that this was incorrect and that well-being is the topic of positive psychology, with flourishing being the measure and increasing flourishing to be the goal. To summarise, the goal of Positive Psychology in well-being theory “is to increase the amount of flourishing in your own life and on the planet” (Seligman 26).

In Flourish, Martin Seligman identifies what it is that allows us to flourish. The mnemonic PERMA standing for Positive Emotions, Engagement, Positive Relationships, Meaning, and Accomplishment are elements identified as the permanent building blocks for a life of profound fulfillment (Seligman 23). In earlier work, Seligman found that the most satisfied, upbeat people were those who had discovered and exploited their own unique combinations of signature strengths. (www.pursuit-of-happiness.org). Together with Dr. Christopher Peterson, Seligman created a classification and measurement system for human strengths, identifying 6 virtues and 24 strengths which underpin all elements of PERMA. (Seligman 24).

In Authentic Happiness, Seligman suggests a formula for happiness, The Pleasant Life, The Good Life, and The Meaningful Life. The Pleasant Life is a life that successfully pursues positive emotions about the past, present, and future. As a build, a Good Life uses your signature strengths to obtain abundant gratification through activities you like to do in the main realms of your life. Lastly, The Meaningful Life challenges us to use our signatures strengths and virtues in the service of something much larger than we are. (Seligman 249) ,

Seligman's theory reconciles two conflicting views of human happiness, the individualistic approach, which emphasizes that we should take care of ourselves and nurture our own strengths, and the altruistic approach, which tends to downplay individuality and emphasizes sacrifice for the greater purpose. (www.pursuit-of-happiness.org). Happiness he argues is an enduring state of well-being involving satisfaction in the pleasant, good, and meaningful aspects of life – rather than a linear journey through each state.

Challenges Of Applying Positive Psychology Theories

In practice finding the way into awareness and understanding of Positive Psychology and thereafter carving out time to balance self (care and nurturing of our own strengths) and sacrifice (altruism and greater purpose) can be a challenge.

It was Abraham Maslow who first used the words ‘positive psychology’ in his 1954 book “Motivation and Personality”, where he also describes a 'hierarchy of needs.' In this theory, he argues that once the power needs for food, security, love, and self-esteem are satisfied, a deep desire for creative expression and self-actualization rises to the surface (Maslow, xxx). Maslow’s theory is often translated into an image of a pyramid, with the higher levels resting upon the lower levels. Although easy to read, this depiction simplifies and omits parts of Maslow’s thinking. His writing makes clear that each level of need is nestled inside the previous one – allowing for a more integrated relationship between the stages. We can multitask! I find Maslow’s hierarchy of needs comforting as it draws attention to the realities of the world we live in. It is not always possible to have the luxury of time and resources to be in a state of self-actualization.

Link Between Positive Education and Flourishing

Positive psychologists have advocated for positive psychology in schools, this movement has been called positive education. “Teachers and researchers in positive psychology are natural allies. At its core, education is about nurturing strengths, growth, and learning. Furthermore, psychological and social well-being are key concerns for teachers and other educators and for people working in the field of positive psychology” (Shankland & Rosset, 2017) According to Seligman et al.’s 2009 paper, Positive Education is a response to the gap between what people want for their children and what schools teach. That is, most parents want their children to be happy, healthy, and confident, but schools only focus on achievement, discipline, and academic skills. These are of course important, but so are positive mental health outcomes. https://positivepsychology.com/positive-education-happy-students/

Teachers themselves believe that teaching is “inevitably linked” with the emotional health and well-being of the students being taught (Kidger et al., 2010). In fact, Maslow’s (1943) hierarchy of needs even indicates that emotional support may be a sort of prerequisite to higher-order functions such as learning. If the goal of Positive Psychology in well-being theory “is to increase the amount of flourishing in your own life and on the planet” (Seligman 26) having an early understanding and early practical application of the theory can only support this goal.

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The Link Between Difficulties and Positive Psychology

In life, it is easy to miss the point of life. How many people ask themselves the question – What is life for? What is the meaning of life? Of those that ask the question, how many are confident in their answer, and how many live their life in service to it? It is easy and understandable why people believe that life is something that happens to us – and that we have no control over it – particularly in times of stress or crisis. Over time this helplessness can become a learned habit and negative patterns of behavior and expectation become the norm.

Second Wave Positive Psychology Embracing The Dark Side Of Life opens with the quote, “The darkest hour of the night comes just before the dawn”. (Thomas Fuller). Michael Steger suggests that positive psychology finds its true strength when it unifies happiness and positivity with the kinds of suffering, doubt, and adversity that are part and parcel with human life’’’ Wong, editor of The Human Quest for Meaning goes as far as to say “the dark side of life (is) not only an inevitable aspect of the human condition but also an essential part in optimal functioning and transformation’’

The Greek philosopher Epictetus taught us, “Difficulties are things that show a person who they are.” Difficulties provide us with the opportunity for self-reflection and improvement. It is in these moments of heightened awareness that the windows of opportunity open and invite us to reach deep inside ourselves to discover the real meaning of our existence. Life allows us to find meaning even in the most difficult of circumstances

Dr. Viktor Frankl, a psychiatrist realized that, no matter what was happening around and to him, he still retained the capacity — what he called “the last of the human freedoms” — to choose his attitude and, by extension, his response. He knew that he was responsible for finding meaning in his circumstances and, importantly, for not becoming a prisoner of his thoughts.

Strengths & Flow – Individual and Community Wellbeing

With relative ease, it is indeed possible to increase well-being and flourish. There is scope for each person to choose their own journey, own starting point, and own pace. The nestling structure of Maslow’s hierarchy of needs and Seligman’s overlapping lives shows that with a foundation of basic needs in place, it is possible to follow a recipe or formula for a more fulfilling life. positive change is beneficial and positive change creates its own momentum and a higher baseline to progress from. The possibilities are endless and undefined. (REF) These two theories show that well-being is not something you do in your spare time – but crucially how you the best approach and use your time and environment that leads to well-being. Ed Diener in his latest book Happiness: Unlocking the Mysteries of Psychological Wealth qualifies the idea that one should strive for happiness in life. The focus should not be on getting married, making money, or being good at work to become happy. Rather, the focus should be on becoming happy to have a better marriage, career, and purpose-filled life. It is this shift of perspective that is revealing and freeing.

Understanding your own strengths and virtues is an easy and practical way to start on a well-being journey. Free to access and quick to complete, the VIA strengths finder identifies “the qualities that come most naturally to you. Every individual possesses all 24 character strengths in different degrees, giving each person a unique character profile. When you know your strengths, you can improve your life and thrive. Research reveals that people who use their strengths a lot are 18x more likely to be flourishing than those who do not use their strengths.’’ https://www.viacharacter.org/

Seligman’s PERMA model is underpinned by strengths and the Good Life is only possible by harnessing your signature strengths. In completing my own strength finder survey I experienced a few ‘ah hah’ moments – which led me to reflect on how I can best flourish. What I did not expect was my excitement at the wider possibilities the exercise could reveal, On the same website there is also an option for a Youth Survey for ages 10-17. I encouraged my daughters and husband to take the survey. The results and subsequent reflections and discussions provided not only quality conversation and time together but a much deeper understanding of each other and how we can create opportunities for us all as individuals and as a family unit. The following weekend we were walking with another family and shared our experience, prompting this family as well to undertake their own strength finder. My first step to nurture a better understanding of my own strengths has started its own little movement, with positivity spreading organically and contagiously.

An understanding of Positive Psychology has also allowed me to relook at moments in my life and those of my family. We can all recall highlight moments of our lives, yet without Positive Psychology could not articulate why these were highlights or how we can experience more or support each other in this goal. Csikszentmihalyi considered one of the co-founders of positive psychology was the first to identify and research flow. “The best moments in our lives are not the passive, receptive, relaxing times . . . The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile…

A state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it” (Csikszentmihalyi 1990)

The idea of ‘Flow’ together with an understanding of our individual strengths has provided an impetuous, language and a way for us to work towards and aspire to a more fulfilling life.

Potential Area Of Further Study and Research

Is there a difference in levels of well-being in a person who has embraced positive psychology from an early age as compared to those who find it later in life?

Is there a correlation between time spent flourishing and a positive impact/on the planet?

Conclusion

Seligman’s belief that Positive Psychology can be scaled and applied to organizations and nations, as well as individuals, led him to the ‘’moon shoot of positive psychology: our goal …that by the year 2051, 51 percent of the world’s population will be flourishing’’ He goes on to suggest that ‘’the rich nations of the world have come to a Florentine moment. The question is, ‘’What is our wealth for?”….The point of increasing wealth is to increase well-being, to increase the PERMA in the citizens of the nation.’ (Tanner Lectures 241-2). In this exploration and application of Positive Psychology Seligman makes the explicit link between the individual and the society and not only shows that it is possible to be an ‘I’ and a ‘We’ but makes this the explicit goal.

References

1. Flourish, Martin Seligman
2. https://www.pursuit-of-happiness.org/history-of-happiness/martin-seligman-psychology/
3. Seligman, Martin E.P. (2002). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York, NY: Free Press.
4. The Tanner Lectures on Human Values
5. Maslow, A.H. (1987). Motivation and Personality. (3rd ed.). New York, NY: Harper & Row.
6. https://positivepsychology.com/positive-education-happy-students/
7. https://medium.com/thrive-global/are-you-living-a-happy-life-or-a-meaningful-life-1566753b79f6
8. Ed Diener Happiness: Unlocking the Mysteries of Psychological Wealth