A relatively new branch of psychology has recently taken the world by storm: positive psychology. There are plenty of approaches used within psychology. However, in recent years positive psychology has become a booming business. This branch of psychology is based on the concept that personal strengths allow an individual to build a meaningful life. Researchers study ways to improve satisfaction and seek what elements a fulfilling life consists of [1]. What makes this practice so unique, and why are people becoming attracted to it? This article will cover the history and applications of positive psychology, so you can identify if it is the right approach for your personal growth journey.
What is positive psychology?
Positive psychology is the scientific study of what makes life fulfilling. A more detailed definition would describe it as the scientific study of the virtues, strengths, and abilities that enable individuals or groups to thrive and flourish. This approach focuses on an individual’s strengths instead of their weaknesses, also known as a strength-based approach. Researchers focus on discovering ways to create a fulfilling life rather than just fixing its negative aspects. They inspire individuals to pursue the best life possible instead of simply trying to get them through their struggles. Thus, this approach prioritizes thriving over solely surviving.
Utilizing this method means identifying and actively recognizing positive influences and conditions. For instance, positive experiences might include situations where one feels loved, joyous, inspired, and motivated. These experiences can ultimately help bring forth positive traits within an individual, including gratitude, persistence, compassion, and creativity. Positive psychology explores various topics, including strengths, fulfillment, gratitude, compassion, self-confidence, hope, and innovation. Ultimately, researchers study these important themes to help people enhance their overall well-being and thrive!
20 benefits of positive psychology
Since there are a near-limitless amount of ways in which positive psychology can be applied, the results can vary. Generally, the longer you practice positive psychology, the higher your chances of improvement. Many people have reported significant benefits from their practice. Here are just some of the ways positive psychology can positively impact one’s life:
- Positive emotions boost productivity. When people are satisfied and engaged with their work, they will naturally perform better and enjoy it more. This is particularly true when the positive emotion is related to motivation or a sense of purpose in their work.
- Even if just one person becomes more positive, this helps create a happier environment. Since happiness is contagious, other workers will notice the benefits of positivity and may subconsciously become more positive themselves.
- Small actions can significantly impact our outlook on life. Creating a more positive workplace becomes simpler when small acts of kindness are encouraged. For instance, this could be as easy as actively recognizing someone’s efforts.
- Positive emotions increase the likelihood of success [2]. They fuel our desire to achieve more through motivation and encourage us to do our very best.
- The release of Oxytocin, the love hormone, can increase trust, empathy, and compassion in people. So, simply showing love towards someone you care about can boost both individuals’ wellbeing.
- The more you express gratitude, the happier you will be [3]. Gratitude is one of the most powerful positive emotions fostered by Seligman’s approach.
- When you’re surrounded by happy people, you’re more likely to feel happier in the future. This happens because small boosts in happiness tend to add up over time.
- Volunteering for a meaningful cause can improve life satisfaction and even lessen or reverse depressive thoughts. In a recent study, volunteers thrived when they felt supported by their organization and had a strong sense of purpose [2]. The benefits can vary depending on a person’s background and the type of volunteering they do, but this idea also applies to work as well – feeling connected to a cause can make a big difference in how fulfilled and motivated you feel.
- Purchasing items for others can bring more happiness to both people involved. It taps into the positive traits of empathy and compassion, creating better outcomes for everyone involved.
- People who randomly perform acts of kindness are often more accepted by their peers and experience higher levels of well-being.
- Actively and consciously working towards happiness makes natural happiness easier to achieve. Over time, positive habits and behaviors that may seem challenging to accomplish will start to come more naturally.
- Spending money on experiences produces higher levels of happiness than buying materialistic goods. We quickly get used to and lose interest in the items we buy, but experiences are often cherished for years.
- Individuals practicing positive psychology gain a clearer sense of what they’d like to achieve in life. They discover their passions and what fulfills them and later, set goals based on what they need to thrive and feel fulfilled.
- Finding your genuine self and authentic strengths leads to discovering meaning and gaining clarity about who you truly are.
- This approach does not ignore negative emotions. Instead, it helps individuals feel at peace with normal levels of worry, sadness, or anger. Using positive punishment is one way to reduce the frequency of negative emotions by introducing i unpleasant consequences to discourage undesired behaviors.
- Positive psychology seeks to add both meaning and happiness into one’s life. To increase happiness, accept the generosity of others. To find meaning, try giving back to your community.
- It helps eliminate the fear of failure. Negative situations will still occur, but your mindset allows you to transform these failures” into opportunities for growth.
- Since it focuses on strengths, this approach helps people become more confident, energetic, and enthusiastic.
- By utilizing a strength-based leadership approach, senior staff and leaders become more resilient and effective, thereby increasing the chances of the company’s success.
- Positive psychology can make a real difference for those struggling with mental illness (or for anyone going through a crisis) since it helps create a greater purpose in life. Mixing positive relationships with an individual’s own strengths creates the perfect setting for building resilience.
What are the cons and watch-outs of positive psychology?
Positive psychology, while offering significant benefits, also presents potential drawbacks that should be carefully considered:
Reality distortion
Positive psychology can emphasize positive illusions, where individuals hold unrealistically optimistic views about themselves and their circumstances. Initially thought to enhance well-being by shielding individuals from negative feedback, further research indicates that such illusions can lead to psychological maladaptation, including poor social relationships and expressions of narcissism [2]. High levels of positivity might also hinder psychological growth, impair self-reflection, and reinforce biases, as they can prevent individuals from seeing reality through a clear lens. This distortion suggests that some negativity, along with acknowledging flaws and errors, could actually enhance personal growth and a more realistic self-assessment.
Narrow focus
Critics argue that positive psychology may not fully address the complexities of mental states by focusing predominantly on positive aspects. This focus can sometimes overlook the genuine struggles individuals face, especially those who are unhappy or dealing with mental health challenges. Some also believe that the approach simply reiterates older psychological theories without offering substantial new scientific support, highlighting the need for a balanced perspective that includes an understanding of negative emotions and experiences.
Role of negativity
The role of negativity in psychological well-being is often underestimated in positive psychology. Negativity can play a critical role in personal development by fostering conflict resolution and reality acknowledgment. Ignoring or suppressing negative emotions can hinder the healthy development of necessary coping mechanisms and may obstruct genuine personal growth and understanding.
Toxic positivity
The concept of toxic positivity refers to placing excessive emphasis on positive emotions and dismissing negative ones as merely obstructive. This approach can result in denying genuine emotional responses and suppressing necessary emotional processing. Toxic positivity can stigmatize normal emotional responses like sadness or anger, potentially leading to further psychological issues. This idealistic concept promotes an unrealistic standard of constant positivity, which can prevent individuals from addressing their true emotional states, leading to negative physical and psychological effects.
Adopting a more balanced view that acknowledges both positive and negative aspects of human experience can improve the applicability and effectiveness of positive psychology. Embracing this balance can lead to a more nuanced understanding of human emotions and behaviors.
How to use and apply positive psychology?
To effectively apply positive psychology in your life, consider these concise, actionable steps:
- Identify strengths and virtues by focusing on what you excel and what energizes you. Tools like the HIGH5 strengths test can help you identify your natural talents.
- Set positive goals by aligning them with your strengths. These should be specific, measurable, achievable, relevant, and time-bound (SMART) goals and should focus on enhancing your well-being and happiness.
- Practice gratitude by keeping a gratitude journal where you note things you are grateful for each day. This habit can increase awareness of the positive aspects of your life, enhancing your overall happiness.
- Foster positive relationships by investing time and effort in building supportive and nurturing relationships. Sharing positive experiences and supporting each other in times of need boosts both collective and individual well-being.
- Engage in flow activities by finding and engaging in activities that challenge your skills and abilities, leading to a state of ‘flow’. These activities should be absorbing and enjoyable, keeping you constantly focused.
- Volunteer and contribute by getting involved in volunteer work or supporting causes you care about. Helping others can provide a sense of purpose and increase your life satisfaction.
- Celebrate accomplishments by taking time to celebrate your achievements, no matter how small. This practice can boost your self-esteem and motivation.
By incorporating these steps into your daily routine, you can build a more fulfilling and positive life that leverages your personal strengths and enhances your mental well-being.
4 examples of positive psychology in practice
Journaling
Journaling can be a great way to apply the principles of positive psychology. Keeping a gratitude journal, in particular, helps you reflect upon and identify all the positive influences in your life. Some find it helpful to take on a more structured approach to journaling, such as writing down three things that you are grateful for daily. After just a week, you should start to see a rise in your sense of gratitude and well-being.
Wellbeing therapy
Wellbeing therapy, a treatment similar to cognitive behavior therapy, helps promote positivity in a person’s life [4]. It is built around six core principles: personal development, finding purpose, autonomy, self-acceptance, positive relationships, and mastery of one’s environment.
Gratitude
Show someone you appreciate them by making a gratitude visit.. This involves finding someone you are grateful for and expressing it in the form of a letter. Writing letters, visiting loved ones, or even calling those you care about are all ways to use the principle of gratitude from positive psychology.
Positive psychotherapy
Positive psychotherapy is a form of well-being therapy that includes additional exercises. It focuses on maintaining positive emotions, building strengths, and adding meaning to an individual’s life. This therapy helps clients find practices that increase well-being and the quality of their lives.
PERMA and positive psychology
The father of positive psychology, Martin Seligman, proposed three parts of a happy life.
- A pleasant life, which is rich in enjoyable experiences, savoring positive emotions, and experiencing relationships and hobbies.
- A good life or engaged life is when a person’s strengths match their tasks and they feel confident that they can accomplish their goals. 3. And finally, a meaningful life, which encompasses a person’s sense of belonging and purpose.
The meaningful life can be further broken into 3 categories. The acronym PERMA displays the five elements of the well-being theory: Positive Emotions, Engagement, Relationships, Meaning and purpose, and Accomplishments. Positive emotions include happiness, joy, pride, satisfaction, empathy, pride, awe, and compassion. They are associated with positive health and social outcomes, like a longer lifespan and deeper social connections.
Engagement is when an individual is involved in projects and hobbies that feed their curiosity and satisfy their interests. True engagement is sometimes referred to as flow and occurs when a task is just challenging enough to produce a sense of ecstasy and clarity when it is accomplished. Relationships are vital for fostering positive emotions in family, work, and romantic life. We share and spread positivity through our relationships with others. The people surrounding us can help us in times of need as well. Most of the time, positive life events are celebrated in the presence of others.
Meaning or purpose helps individuals find out their mission in life, and feel connected to something larger than themselves. Meaning allows people to keep fighting for their goals. Accomplishments are what contribute to our ultimate success. Even though they do not increase the presence of positive emotions, they can trigger pride, which helps with one’s self-confidence. All accomplishments (including those related to hobbies, work, or team efforts) make up this theory. The five elements presented above were selected based on the following criteria: they must increase quality of life, can be pursued alone, and can be defined independently from other elements.
Levels in positive psychology
Typically, positive psychology can be broken into three distinct levels: the subjective level, the individual level, and the group or community level.
Subjective level
The subjective level centers around the study of positive experiences. This includes experiences like well-being, joy, fulfillment, happiness, optimism, and flow. Here, the focus is on helping others feel good rather than just doing good.
Individual level
At the individual level, the aim becomes identifying what makes a “good life” and what is needed in order to be a good person. This involves the study of strengths, virtues, love, courage, persistence, knowledge, creativity, compassion, empathy, interpersonal skills, and giftedness. New behaviors can be learned by combining an individual’s strengths with a technique known as positive reinforcement, which rewards clients upon completion of a desired task.
Group level
Lastly, the group or community level emphasizes social responsibilities, civic virtues, altruism, tolerance, work ethic, and positive institutions to build strong communities and engaged citizens. These positive interactions strengthen ties within a community.
Positive psychology FAQ
What is positive psychology for teachers?
Schools often only focus on achievement and discipline, while parents want their kids to be happy and confident as well. To solve this, utilize positive education. Focus on mental health alongside academic achievement and use some of the positive psychology techniques to create a stable learning environment. How does positive psychology enhance mental health? Positive psychology boosts mental health by promoting positive behavior and creating uplifting environments. It helps foster strength within a person and allows one to feel motivated, resilient, happy, satisfied, and proud. This, in turn, contributes to an increase in well-being, quality of life, and self-esteem.
Can positive psychology make us happier?
Yes, positive psychology aims at increasing happiness in clients. This can be done in a variety of ways, including practices like gratitude sharing or other positive trait-building measures. It has been proven that those who are grateful tend to be more accepted within their communities and are more successful [5]. Thus, positive psychology increases the odds of success and furthers relationships, ultimately making clients happier. The positive psychology field has the potential to impact the lives of millions of people across the globe. Leaders across many industries are already applying the principles first outlined by Martin Seligman in their own lives.
How is positive psychology different from the rest of psychology?
Positive psychology differs from traditional psychology by focusing primarily on enhancing well-being and human strengths rather than solely focusing on treating mental illness.
Who created positive psychology?
The term “positive psychology” was first championed by Abraham Maslow, but it really took off when Martin Seligman embraced it in 1998. As the APA (American Psychological Association) President at the time, Seligman’s endorsement gave the term a major boost and helped it catch on. Positive psychology was primarily developed by Martin Seligman, often regarded as its founder, who formally introduced the concept in 1998.
What is mindfulness?
Mindfulness is the practice of maintaining a non-judgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. To add some mindfulness into your life, you could start by focusing on your breath each day. Try sitting quietly for 10 minutes each morning. Close your eyes, inhale deeply, and slowly exhale. Aim for a longer exhalation. This signals your central nervous system that it’s time to relax. Savoring each one of your meals. Notice the smooth flavors, textures, or smells of your food. Pay attention to how the food feels with each bite you take.
Conclusion
If you are interested in exploring the latest in psychology and would like to improve your relationships or business, give positive psychology a try. It may be the best path toward finding a more fulfilling, meaningful, and joyous life.
- Wong, P. T. P. (2011). Positive psychology 2.0: Towards a balanced interactive model of the good life. Canadian Psychology / Psychologie canadienne, 52(2), 69–81. https://doi.org/10.1037/a0022511
- Nichol, B., Wilson, R., Rodrigues, A., & Haighton, C. (2023). Exploring the effects of volunteering on the social, mental, and physical health and well-being of volunteers: An Umbrella Review. VOLUNTAS: International Journal of Voluntary and Nonprofit Organizations, 35(1), 97–128. https://doi.org/10.1007/s11266-023-00573-z
- Robins, R. W., & Beer, J. S. (2001). Positive illusions about the self: Short-term benefits and long-term costs. Journal of Personality and Social Psychology, 80(2), 340–352. https://doi.org/10.1037//0022-3514.80.2.340
- Hamilton, N. A., Kitzman, H., & Guyotte, S. (2006). Enhancing health and emotion: Mindfulness as a missing link between cognitive therapy and positive psychology. Journal of Cognitive Psychotherapy, 20(2), 123–134. https://doi.org/10.1891/088983906780639754
- Algoe, S. B., & Zhaoyang, R. (2015). Positive psychology in context: Effects of expressing gratitude in ongoing relationships depend on perceptions of enactor responsiveness. The Journal of Positive Psychology, 11(4), 399–415. https://doi.org/10.1080/17439760.2015.1117131
