Unit 5.2: Positive Psychology

• Study strengths, not just weaknesses: Character, virtues, talents, resilience
• Build what's right, not just fix what's wrong: Enhance well-being, not just reduce symptoms
• Focus on flourishing: Optimal functioning, not just survival
• Scientifically rigorous: Evidence-based research on well-being
• Complements traditional psychology: Doesn't replace treatment, adds to it
• Emphasizes prevention: Building psychological resources before problems arise

Two Components:

What Doesn't Predict Happiness (Surprisingly):

• Money (beyond meeting basic needs — diminishing returns after ~$75,000/year)
• Age (happiness relatively stable across lifespan)
• Physical attractiveness
• Living in warm climates

• Close relationships: Strong social connections and supportive relationships (most important predictor)
• Meaningful work: Engaging in activities that provide purpose
• Regular exercise: Physical activity boosts mood
• Adequate sleep: Rest crucial for emotional regulation
• Helping others: Altruism and kindness increase happiness
• Gratitude practice: Appreciating what you have
• Flow experiences: Complete absorption in activities
• Optimistic outlook: Expecting positive outcomes
• Sense of control: Autonomy and choice

Characteristics of Flow:

• Complete concentration: Fully focused, no distractions
• Loss of self-consciousness: Not worried about how you appear
• Altered sense of time: Time seems to fly by or slow down
• Intrinsic motivation: Activity is inherently rewarding
• Sense of control: Feel capable and in command
• Merging of action and awareness: Spontaneous, automatic performance
• Clear goals: Know what needs to be done
• Immediate feedback: Can tell how well you're doing

Conditions for Flow:

Skills must match challenge level. The task must be neither too easy (boredom) nor too difficult (anxiety).

• High challenge + High skill = Flow
• High challenge + Low skill = Anxiety
• Low challenge + High skill = Boredom
• Low challenge + Low skill = Apathy

Examples of Flow:

• Athlete performing at peak during competition
• Musician lost in performance
• Artist painting for hours without noticing time
• Surgeon focused intensely during complex procedure
• Gamer completely absorbed in challenging game
• Writer in a productive creative session

Three Dimensions:

Example: Failing an Exam

• Optimistic explanatory style: "The test was unfair (external), I can do better next time (unstable), I just struggled with this topic (specific)"
• Pessimistic explanatory style: "I'm stupid (internal), I'll never succeed (stable), I'm terrible at everything (global)"

How It Develops:

1. Experience repeated uncontrollable negative events
2. Learn that your actions don't affect outcomes
3. Develop expectation that future events are uncontrollable
4. Stop trying even when situation becomes controllable
5. Become passive, withdrawn, depressed

Seligman's Dog Experiments:

Dogs exposed to inescapable shocks later failed to escape when escape was possible. They had learned they were helpless.

Connection to depression: Learned helplessness serves as a model for human depression. Pessimistic explanatory style leads to learned helplessness, which contributes to depression.

P - Positive Emotions

Experiencing joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love

• Feeling good in the present moment
• Savoring positive experiences
• Cultivating optimism about the future

E - Engagement (Flow)

Complete absorption in activities. Being fully immersed and losing sense of time

• Using your strengths and skills
• Finding activities that produce flow
• Feeling challenged but capable

R - Relationships (Positive)

Strong, supportive connections with others. Feeling loved and cared for

• Close friendships and family bonds
• Social support network
• Acts of kindness and helping others

M - Meaning

Sense of purpose and belonging to something greater than yourself

• Contributing to causes you value
• Feeling that your life matters
• Connection to something larger (religion, community, nature)

A - Accomplishment (Achievement)

Pursuing success, mastery, and goals for their own sake

• Setting and achieving goals
• Mastering skills and competencies
• Feeling effective and capable

Good News:

Mindsets can be changed! Teaching people about neuroplasticity and growth mindset can improve motivation, effort, and achievement.

Benefits of Gratitude:

• Increases happiness: Shifts focus from what's lacking to what's present
• Improves relationships: Strengthens social bonds
• Enhances physical health: Better sleep, fewer aches and pains
• Reduces depression and anxiety: Counter negative emotions
• Increases resilience: Helps cope with stress and adversity
• Boosts self-esteem: Reduces social comparisons

Gratitude Practices:

• Keeping a gratitude journal (writing three good things daily)
• Expressing thanks to others
• Gratitude letters (writing to someone who helped you)
• Savoring positive experiences
• Counting blessings instead of burdens

Characteristics of Resilient People:

• Optimistic outlook (but realistic)
• Strong social support network
• Effective coping strategies
• Sense of purpose and meaning
• Self-efficacy and confidence
• Flexibility and adaptability
• Emotional regulation skills
• Problem-solving abilities

Building Resilience:

• Develop strong relationships
• Practice self-care (sleep, exercise, nutrition)
• Find meaning in adversity
• Set realistic goals
• Take action rather than avoiding problems
• Maintain perspective (this too shall pass)
• Learn from experience

Key Components:

• Present focus: Attention on here and now, not past or future
• Non-judgmental: Observing without evaluating as good or bad
• Acceptance: Allowing experiences to be as they are
• Awareness: Noticing thoughts, emotions, sensations

Benefits of Mindfulness:

• Reduces stress, anxiety, and depression
• Improves attention and focus
• Enhances emotional regulation
• Increases self-awareness
• Reduces rumination (repetitive negative thinking)
• Improves physical health (blood pressure, immune function)
• Increases compassion and empathy