Well-Being and Happiness: A Positive Psychology Outlook
We often talk about distress, anxiety, depression, and any other behavioral health conditions that people have. What about happiness? The Preamble to the Declaration of Independence has happiness as an unalienable right: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” The field of Positive Psychology, and arguably its founding father, Martin Seligman, at the University of Pennsylvania developed a model for self-care and human happiness summarized by the acronym PERMA. I don’t think we can say that there is a formula for happiness, but PERMA is a good start to living a life of fulfillment and happiness.
P: Positive Emotion. What makes us feel good? Counter any negative self-talk, watch television programs, movies, listen to music, read books that make you smile, laugh, and relax. Play games with family and friends, get physical exercise and practice breathing techniques, get out in nature and pay attention to the sensations around you, reflect on three good things or what went well each day, keep a gratitude diary of the things you cherish, make plans for the near and distant future-hope, but also live in the moment.
E: Engagement. A flow of activities that make you lose track of time: puzzles or board games, yoga or meditation, writing a story or poem, indulging in creative tasks like drawing, painting, taking part in individual or team sports, working on a new display in your garden, try something new with cooking or baking, make a photo collage of an activity or vacation you have enjoyed.
R: Relationships. Know who brings you joy, peace, and support. Plan get-togethers, show your appreciation of others in your life, share your good times with friends and family, spend a few minutes chatting kindly to a stranger, use active listening and empathy when helping someone with a problem, send an impromptu card to a friend, remind someone that you love them.
M: Meaning. Engage (yes, they can overlap) in causes and pursuits that you find important and worthwhile: spiritual activities (organized or your own inner spirituality), make a donation to charity (your time/volunteering is a donation), send a “care package” to someone who needs it, share your knowledge and teach others about a special interest, commemorate a loved one’s memory.
A: Accomplishment. Have goals and a plan to achieve them: make a “to do” list and prioritize the tasks, keep goals SMART (Specific-clear-direct, Measurable- track your progress, Achievable- realistic and possible, Relevant-goals that matter to you, Time-Bound-have a deadline that is reasonable), Take on new jobs, new experiences, learn and don’t fear failure, change your work-life balance-use a planner to organize your time.
Reflecting on and implementing PERMA will go a long way to support general well-being, flourish in happiness, and build resilience for future challenges.
Feel stuck and need help? Give The Behavioral Wellness Group a call at 440-392-2222 for a full range of services that include individual counseling/psychotherapy, couples and family therapy, Intensive Outpatient Programs, and Medication Management.
References and Further Reading
Frederickson, B.L. (2001). The role of positive emotions in positive psychology. American Psychologist, 56 (3), 218-226.
Hanson, R. (2013). Hardwiring Happiness: How to reshape your brain and life. London: Rider Books.
Seligman, M. (2011). Flourish: A new understanding of happiness and well-being-and how to achieve them. London: Nicholas Brealy Publishing.
Frank R. Ezzo, Ph.D., ABPP, LLC
The Behavioral Wellness Group
8224 Mentor Ave #208 Mentor OH 44060
P: 440 392 2222 #852 F: 440 565 2349
fezzo@behavioralwellnessgroup.com
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