The Power of Positive Psychology

Helping professions have long focused on human deficits and how to repair them. This approach is unquestionably helpful for many experiencing a wide range of concerns, but research done in the past 30 years has shown that focusing solely on pathology is only one piece of a greater whole.

In 1998, a psychologist by the name of Martin Seligman began down a new line of research that shifted how helping professionals view healing. Seligman asserted that only operating from a disease model, a model based in the understanding and repairing of pathology, limited how we could promote holistic wellness in people. His research demonstrates that understanding positive mental assets, strengths, and human potential push us beyond just the repair of deficits and diseases. They contribute significantly to lasting, holistic wellness.

The PERMA Model

In 2012, Seligman established the PERMA model which details the five elements of human flourishing. These elements provide a framework for understanding what makes life worth living, starkly contrasting the many models of disease and affliction. The five elements include:

• Positive Emotion

  Cultivating positive emotions in our life is a powerful way to promote wellbeing and resilience while shrinking the space negative emotions take up. This goes beyond just being 'happy' and includes emotions such as interest, joy, love, compassion, pride, amusement, and gratitude.

• Engagement

  Engaging with things that bring us a sense of purpose and fulfillment create space for feeling satisfied each day. Especially activities that invoke a sense of flow, a state that completely takes us in and causes us to lose track of time, are activities we should strive to include in our lives on a regular basis.

• Relationships

  As a counselor who practices from a relational approach, I strongly believe in the power of positive relationships to aid in one's healing. Seligman agrees, and this pillar in the PERMA model supports the notion that feeling supported, loved, and valued by others in relationship are key aspects of holistic wellness.

• Meaning

  Strongly supported by the work of Austrian psychiatrist and neurologist, Viktor Frankl, having personal meaning in our lives helps us be more resilient and purposeful. Life purpose and meaning means different things for everyone, manifesting for some as career aspirations, religious or spiritual beliefs, creativity and self-expression, or being a part of a community.

• Accomplishments

  It feels good to work towards a goal and see the fruits of our labor come into being. Accomplishment speaks to experiencing a sense of achievement, mastery, or competence in areas of our life, which help us thrive by creating a sense of personal pride. Setting goals for ourselves that lead to gains down the road help us to cultivate this sense of achievement.

Wellness counseling often incorporates exploring these five PERMA elements and how they show up in your life. In this way, there is not a singular focus on what is "going wrong" but a more holistic understanding of how wellbeing is built into your overall existence. Not working with a counselor right now? The good news is you can get started with wellness practices on your own that help recognize and invite PERMA elements into your life today.

Three Good Things

Centering wellness in your own life starts with small habits that grow into lucrative change. To help people begin growing a wellness-focused mindset, Seligman developed the Three Good Things exercise. I invite you to try it for yourself and see what changes you notice:

1. Before going to bed, grab a notebook and something to write with. Settle into a comfortable place and take a moment to reflect on your day.

2. As you reflect, note three specific things that went well. They can be big or small things, like waking up with a good hair day or confidently giving a presentation for class or work.

3. For each of your good things, write down what happened, why it happened, and what your role was in making it happen.

That's all there is to it. To really feel the lasting impact of this simple practice, try to make it a nightly routine. After a week or so of reflecting on the Three Good Things, check in with yourself to see how your outlook has changed. It is amazing what can shift by intentionally making space for positivity and recognition every day.

Best Practice Tip: Writing by hand is recommended over typing. Writing slows down the mind and invites it to reflect more deeply and thoroughly. It also helps us downshift from the quick pace of a busy life into a more contemplative and calm state.

What PERMA elements would you like to invite more of into your life? What would it look like to set a goal towards making your desired element a reality? Grab your Three Good Things journal and write about what this might look like for you.

References

Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well-being. Atria Paperback.