Miriam Akhtarwww.positivepsychologytraining.co.uk

The Positive Psychology

of

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Positive coping

Motivation & goal theories

Applied pos. psychology

Strengths & virtues

Emotions

Happiness & well-being

Positive Psychology

Creativity

Emotional intelligence

Humour

Positive emotions

Hedonic approaches

Flow

Eudaimonic approaches

Psychological well-being

Psychology of time

Positive therapy Coaching

Positive education

Positive business

Wisdom & knowledge

Positive ageingResilience

Love & humanity Strengths of

temperance

Strengths of courage

Strengths of justice

Strengths of transcendence

Post-traumatic

growth

Coping with

choice

Boniwell (2006)

Well-being is…

PERMA (Seligman, 2011)

Flourishing is…

…high well-being

Mental disorder Languishing Moderate health Flourishing

The mental health spectrum (Huppert, 2005)

Happiness is?

Hedonic v Eudaimonic

Feel good or function well

SWB = SWL + PA - NA

H = S + C + V

Our Parents - 50%Our Circumstances - 10%Our Activities and Outlook - 40%

Where does happiness come from?

(Lyubomirsky, 2007)

The Key to PP Coaching

Happiness = Success

Happiness generates success and success generates happiness

Lyubomirsky, Diener & King, 2005

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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, 2009

Positive psychology provides an evidence-based framework for coaching…

Coaching for positivity, strengths, optimism, resilience and towards flourishing…

Positive Psychology Coaching for…

Hedonic well-being

‘Feel good’

Eudaimonic well-being

‘Function well’

Happiness/Life satisfaction

Positivity

Promote Well-being

Personal development

Fit with life coaching

Flourish

Optimal functioning/ Success

Strengths

Improve Performance

Professional development

Fit with executive coaching

Flourish

Positive Emotions

Past Present Future

SatisfactionContentmentFulfillmentPrideSerenityGratitude

JoyZestBlissCalmPleasureEcstasyCuriosityInspirationLove

HopeOptimismFaithTrust

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3:1 = Flourishing

2:1 = Languishing

The Positivity Ratio:Positive to Negative Emotions

Losada & Fredrickson, 2005

Coaching for Positivity Aim: 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

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

The Classic Positive Psychology Intervention…

What is good in my life?

What am I grateful for? What went well?

Three Good Things

• “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.

Gratitude

“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,2007

What for: To enhance a positive experience and overcome the negativity bias

Savouring

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Basking, 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

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Savouring is a Process

3 Time Orientations• Past: Reminiscing • Present: Savouring the moment• Future: Anticipating

Savour 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?’

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How to savour

1. Be open & find positive meaning2. Savour positivity 3. 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

Resources

• www.positivepsychologytraining.co.uk• miriam@positivepsychologytraining.co.uk

@pospsychologist • T: 0117 953 7100 M: 07973 742739

• Positive Psychology Masterclass 20-21 June