Positive Psychology
Positive Psychology I: The Science of Wellbeing
Dr Jo MitchellClinical Psychologist & Director, The Mind
RoomWellbeing Manager, AFL Players AssociationScience Advisor,
Band4Hope
Slides at: http://bit.ly/1L8BqRR
@drjomitch TheMindRoomwww.themindroom.com.au
1
ObjectivesTo understand the: principles of positive psychology /
wellbeing sciencecurrent state of theory & research
To apply some practical strategies for enhancing wellbeing,
building resilience and managing stress.
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2Interactive session, stop and ask questions any time
WELLBEINGPhysical & MentalGsdfgdfghdfhdfhFghjhgh
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Most people have a physical health plan, but few have an
intentional mental fitness plan.I believe everyone should have
their own mental fitness or wellbeing workout.I have one and it
looks something like this - What keeps me well?MOVE mtbCONNECT
niblingsTUNE IN walk and look at street artLEARN started horse
ridingGIVE take on students, provide a community for people to get
started in wellbeing work3
WELLBEING WORKOUT
Your wellbeing workout(you need pen & paper)
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MOVE stand up and stretchCONNECT say hello and tell them your
favourite foodTUNE-IN look at face of buddyLEARN blind portraitGIVE
portrait away
4
WELLBEING WORKOUT
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Based on the latest scientific evidence, nef has created a set
of five simple actions which can improve well-being in everyday
life.
Inter-disciplinary review of over 400 research studies globally.
(New Economics Foundation, UK, 2008)Aim: to identify a set of
evidence-based actions to improve wellbeing that individuals can
easily build into their every day lives.Five key behaviours
identified - 5 Ways to Wellbeing
5
5 Ways to WellbeingNew Economics Foundation (NEF) UK
CONNECTTUNE INLEARNGIVEMOVE
@drjomitch TheMindRoomwww.themindroom.com.au
Based on the latest scientific evidence, nef has created a set
of five simple actions which can improve well-being in everyday
life.
Inter-disciplinary review of over 400 research studies globally.
(New Economics Foundation, UK, 2008)Aim: to identify a set of
evidence-based actions to improve wellbeing that individuals can
easily build into their every day lives.Five key behaviours
identified - 5 Ways to Wellbeing
6
Negativity biasNegative stimuli produce more neural activity,
are perceived and stored in memory more easily and quickly, than do
positive ones. E.g., first impressions, angry face recall
Priming effectsBook, table, banana, car, breadFlorida,
forgetful, wrinkleLook out for cyclists
Baumeister (2001). Bad is stronger than good.Bargh, J. (2012).
Priming effects replicate just fine. Psychology today.
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Cyclist awareness:
http://www.youtube.com/watch?v=Ahg6qcgoay4
Yellow = notice banana more quicklyOld words = walk more
slowly
Negativity biasNegative stimuli produce more neural activity,
are perceived and stored in memory more easily and quickly, than do
positive ones. E.g., first impressions, angry face recall, 12 secs
to long term memory.
Priming effectsBook, table, banana, car, breadFlorida,
forgetful, wrinkleLook out for cyclists
Baumeister (2001). Bad is stronger than good.Bargh, J. (2012).
Priming effects replicate just fine. Psychology today.
7
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Negativity biasNegative stimuli produce more neural activity,
are perceived and stored in memory more easily and quickly, than do
positive ones. E.g., first impressions, angry face recall
Priming effectsBook, table, banana, car, breadFlorida,
forgetful, wrinkleLook out for cyclists
Baumeister (2001). Bad is stronger than good.Bargh, J. (2012).
Priming effects replicate just fine. Psychology today.
We pay attention to negatives more readily and easilyWhat we pay
attention to impacts performance
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Cyclist awareness:
http://www.youtube.com/watch?v=Ahg6qcgoay4
Yellow = notice banana more quicklyOld words = walk more
slowly
Negativity biasNegative stimuli produce more neural activity,
are perceived and stored in memory more easily and quickly, than do
positive ones. E.g., first impressions, angry face recall, 12 secs
to long term memory.
Priming effectsBook, table, banana, car, breadFlorida,
forgetful, wrinkleLook out for cyclists
Baumeister (2001). Bad is stronger than good.Bargh, J. (2012).
Priming effects replicate just fine. Psychology today.
9
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Mental health and substance use disorders account for 60-70% of
the burden of disease among 15-24 year olds.
10
What is mental health?
a state of wellbeing in which the individual realizes his or her
own abilities, can cope with the normal stresses of life, can work
productively and fruitfully, and is able to make a contribution to
his or her own community World Health Organisation, 2001, p.1.
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10 psych nationallly confidential, independent, off-siteGroup
programs Manage your mind, mindfulness, mental health literacy,
growth mindset, happinessCampaigns 5 ways to wb, band 4 hope, RU
OK?12
Shifting the Prevalence of Mental Health towards Flourishing
(Huppert & So, 2013)
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What is Positive Psychology?The scientific study of what enables
individuals and communities to thrive.International Positive
Psychology Association, 2008
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Positive PsychologyThe scientific study of what enables
individuals and communities to thrive.International Positive
Psychology Association, 2008
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What is not positive psychology?All new, cohesive or completeA
replacement for traditional approaches to mental healthA Pollyanna
approachrecognises the normal and adaptive role of negative
emotions (e.g. fear & survival; anxiety & performance;
posttraumatic growth)Too much of anything (positive or negative)
can be a bad thingDespondex:
http://www.youtube.com/watch?v=jd4tugPM83c (Language WARNING)
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What is wellbeing?More than the absence of illness. People have
varying levels of wellbeing languishing to flourishing.Two major
conceptual approaches hedonic and eudaimonicThe subjective
experience of life satisfaction, positive emotions And high levels
of functioning in life (coping, resilience).Includes the presence
of autonomy, environmental mastery, personal growth, positive
relations with others, purpose in life, self-acceptance.
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Complete State Model
Mental Health is conceived as a complete state in which
individuals are:Free of psychopathology and Have high levels of
emotional, psychological and social well-being (flourishing).What %
of population are flourishing in life? Ref: Keyes, C (2005) Mental
Illness and / or Mental Health? 20%
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Benefits of wellbeingMeta-analysis by Lyubomirsky, King &
Diener (2005)
SocialMore social support and richer social interactionsLonger
lasting and more satisfying marriagesMore prosocial behaviour
WorkGreater productivityLower absenteeism
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Benefits of wellbeing cont...PersonalMore activity, energy &
flowbetter physical health (e.g., strengthened immune system, less
pain, lowered stress levels, and greater longevity)increased
creativity, self-confidence, self-regulation & ability to
cope
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Happiness Line Up21
Tips for a long, happy life
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Subjective WB, psychological WB, emotional WB, social WB,
flourishing, happiness, thriving, mental fitness.Key component =
subjective!ACTIVITY: How do you personally define wellbeing?
Take a few minutes to write your personal definition of what
wellbeing means for youIntroduce self to someone you do not know
and share your wellbeing definitionPlace your card on the wall have
a read of what people have written.Group discussion
22
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Lyubomirsky, Sheldon & Schkade (2005)Determinants of
Wellbeing
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Set range (50%)But genetics are not destiny
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Twin and adoption studies suggest that genetics and personality
contribute to our likely level of happiness.Roughly half of
personality traits are genetically determinedExtraversion,
Neuroticism (inverse), conscientiousness, internal locus of control
are moderately correlated with happiness
25
Lyubomirsky, Sheldon & Schkade (2005)Determinants of
Wellbeing
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Circumstances (10%)Peterson, C (2006). A Primer in Positive
Psychology.AgeGenderIncomeEducationSocial classHaving
childrenEthnicity IntelligencePhysical attractivenessNone or
smallModerateLargeQ. How big is the correlation with WB or
happiness?None or small
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27MODERATE correlations with WBBeing employedSocial networkBeing
marriedReligiousnessPhysical health (subjective vs objective)
Being employedPhysical health (subjective vs objective) Moderate
correlations with happinessCircumstances (10%)Peterson, C (2006). A
Primer in Positive Psychology.
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28Objective health bears little relation to happinessSubjective
health moderately relatedHaving one or a few chronic illness has
little impact but having a number of problems has a significant
impact over time
But surely Id be happier if my circumstances were
better?Unemployment, poverty, lack of personal freedom, chronic
pain and mental illness do challenge happiness.Once basic needs are
met, more clothes, cars, holidays, cosmetic surgery, education and
even better health dont necessarily increase happiness.After a
change in circumstances adaptation and social comparison usually
alter our aspirations which reduces the expected impact on
happiness. Slide ref: Craig Hassed, HEP, Monash University
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Relate this to Dan Gilberts theory of affective forecasting:
Unfortunately often people are motivated by goals that do not have
a lasting impact on their well-being. This is made worse by media
advertisements that try to convince you you would be more fulfilled
if you had clearer skin or more pairs of shoes.
Lyubomirsky, Sheldon & Schkade (2005)Determinants of
Wellbeing
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PleasureBuilding positive emotions; things that excite the
senses.
EngagementBeing absorbed and engaged in tasks or
challengesMeaningBeing part of something larger than oneself;
contribution
Ref: Seligman et al., 2005, 2010, 2011
Wellbeing Pathways (PERMA)RelationshipsConnecting with people
and other beings
AcomplishmentHaving something to strive for; way markers for
valued living
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Micro momentsIt is the many small thoughts, words and actions,
rather than the big gestures or events, that create sustainable
change at an individual, group and community level.
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Emotions
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EmotionsTuning in to pleasant (e.g., contentment, joy, pride)
and unpleasant (e.g., anger, sadness, fear) emotions.What are the
consequences of unpleasant emotions for you? e.g., What type of
behaviour do they trigger?What about pleasant emotions?
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ACTIVITY:Tune in to unpleasant or distressing emotion (anger,
sadness, rejection)Notice what triggered the feeling, notice how
you feel in your body, notice what you do.Tune in to a pleasant
emotion (contentment, joy, excitement, pride)Notice what triggered
the feeling, notice how you feel in your body, notice what you
do.
35
The role of positive emotionsBroaden momentarythought-action
repertoireBuild enduring personal resources Transform people &
produce upward spiralsPositive emotions
Friendships, creativity, persistence, problem solving,
flexibilityFredrikson & Joiner (2002)joy playcuriosity
explorecontentment savour & integrate
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36Broaden & BuildFredrickson (1998, 2000, 2001).Positive
emotions evolved as psychological adaptations that increased our
human ancestors odds of survival & reproduction.Negative
emotions narrow peoples behavioural urges towards specific
actions.Positive emotions widen the array of thoughts and
actions.Fredrikson (2001). The role of positive emotions in
Positive Psychology: The broaden-and-build theory of positive
emotion. American Psychologist 2001;56:218-26.
Psychosocial reserves for times of threat or opportunity
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37Reserves to draw upon in times of threat or opportunity-
Emotional, intellectual, physical + social resources
Openness to new ideas and experienceBroaden intellectual,
physical and social resourcesFosters friendship, love,
coalitionsReserves to draw upon in times of threat or
opportunity.
In the moment, positive emotionsBroaden Attention and Thinking
(Fredrickson & Branigan, 2002)
Helps people to be more creative, learn faster and make better
decisions quicker (Isen, 2000, Positive affect and decision
making)
Undo Lingering Negative Emotional Arousal (Fredrickson &
Levenson, 1998; Fredrickson, Mancuso, Branigan & Tugade,
2000)
Fuel Resilient Coping (Fredrickson, Tugade, Waugh & Larkin,
2002; Tugade & Fredrickson, 2002)
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Over time, positive emotionsIncrease well-being (Fredrickson
& Joiner, 2002; Tugade & Fredrickson, 2002)Build optimism,
tranquility, and resilience (Fredrickson, Tugade, Waugh, &
Larkin, 2002)Prevent depression (Fredrickson, Tugade, Waugh, &
Larkin, 2002)
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Over time, positive emotionsIncrease work productivity (Marks
& Fleming, 1995)Improve physical health (Cohen et al., 2003).
Lead to longevity (Danner D, Snowdon D, Friesen W, 2001)
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PRODUCTIVITYStudy on 272 young AustraliansFollowed job
performance over 18 monthsHappier people went on to get better
evaluations and higher payPeople who are put into a good mood
select higher goals, perform better, and persist longerMarks G,
Fleming N. influences and consequences of well-being among
Australian young people: 1980-1995. Social Indicators Research
1999;46:301-23.
40
Positive emotion & longevityEmotional state and motivation
assessed by an autobiographical entry while at beginning of career
(n=180 Catholic nuns, mean age 22)e.g. Contentment, gratitude,
hope, love
Of the most cheerful vs least cheerful quarter90% vs 34% were
alive at 8554% vs 11% were alive at 94
Danner D, Snowdon D, Friesen W. (2001) Positive emotion in early
life and longevity. J Personal and Social Psychology,
80:804-13.
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41Handwritten autobiographies, 180 Catholic nuns, composed when
participants were a mean ageof 22 years, were scored for emotional
content and related to survival during ages 75 to 95. A strong
inverse association was found between positive emotional content in
these writings and risk of mortality in late life (p < .001). As
the quartile ranking of positive emotion in early life increased,
there was a stepwise decrease in risk of mortality resulting in a
2.5-fold difference between the lowest and highest quartiles.
Positive emotional content in early-life autobiographies was
strongly associated with longevity 6 decades later. Underlying
mechanisms of balanced emotional states are discussed.
Positive emotion & physical healthPositive affect modulates
the relationship between host resistance and disease onset or
progression.
Marshland, Pressman, Cohen (2007) Psychneuroimmunology, 4th
Ed.
Positive affect associated with greater resistance to
objectively verifiable colds and fewer reported cold symptoms.
Cohen, S., et al., (2003). Emotional Style and Susceptibility to
the Common Cold. Psychosomatic Medicine 65, 652-657.
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42
Tuning-in to positive emotionsGet frequent, regular hits of
positive emotions each day3:1 ratio (max 10:1)
www.positivityratio.com (B. Fredrikson)Smile or laugh Gratitude
Loving Kindness Mediation (LKM)
CAVEAT: Negative emotions are a normal part of the human
experience and are crucial for survival. Accepting and learning to
manage negative or unpleasant emotions is an equally important life
skill.
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http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html43
Your neglected superpower
Ron Gutman, www.ted.com/talks
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http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.htmlRef:
Ron Gutman talks about the hidden (super) power of
44
Gratitude JournalWrite about 2-3 things that you are grateful
for Make them recent (e.g., last 24hrs)Make them specific (e.g.,
morning coffee, walked the dog, chat with my sister)
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http://happytapper.com/
45
The Weekly Gratitude Journal
Exercised more regularly, reported fewer physical symptoms, felt
better about their lives as a whole, and were more optimistic about
the upcoming week.
More likely to have made progress toward important personal
goals (academic, interpersonal and health-based) over a two-month
period.(Emmons & McCullough, 2003)
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In an experimental comparison, those who kept gratitude journals
on a weekly basis were compared to those who recorded hassles or
neutral life events46
The Daily Gratitude JournalHigher levels of alertness,
enthusiasm, determination, attentiveness and energy & more
likely to have helped someone with a personal problem or offered
emotional support to another
Neuromuscular disease study: 21-day gratitude intervention
resulted in greater energy, positive moods, feeling connected to
others, more optimistic ratings of ones life, and better sleep
duration and sleep quality (relative to a control group). (Emmons
& McCullough, 2003)
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A daily gratitude intervention (self-guided exercises) with
young adults resulted in higher reported levels of the positive
states of alertness, enthusiasm, determination, attentiveness and
energy compared to a focus on hassles or a downward social
comparison (ways in which participants thought they were better off
than others). There was no difference in levels of unpleasant
emotions reported in the three groups. Participants in the daily
gratitude condition were more likely to report having helped
someone with a personal problem or having offered emotional support
to another, relative to the hassles or social comparison
condition.
In a sample of adults with neuromuscular disease, a 21-day
gratitude intervention resulted in greater amounts of high energy
positive moods, a greater sense of feeling connected to others,
more optimistic ratings of ones life, and better sleep duration and
sleep quality, relative to a control group. 47
Loving kindness meditation (LKM)Positive
emotionsSelf-acceptanceSocial connectednessEmpathyIncreased vagal
tone (PNS)
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LKM: May you feel safe, happy, healthy and live with ease.
Summary Review:
http://www.huffingtonpost.com/kripalu/loving-kindness-meditation_b_3961300.html
Sustained daily practice is better than weekly practice
LKM & PTSD study:
http://self-compassion.org/UTserver/pubs/LKM.PTSD.Kearney.pdf
GOOD PAPER Review:
http://www.psychologytoday.com/blog/the-athletes-way/201302/the-neurobiology-grace-under-pressure
48
PleasureBuilding positive emotions; things that excite the
senses.
EngagementBeing absorbed and engaged in tasks or
challengesMeaningBeing part of something larger than oneself;
contribution
Ref: Seligman et al., 2005, 2010, 2011
Wellbeing Pathways (PERMA)RelationshipsConnecting with people
and other beings
AccomplishmentHaving something to strive for; way markers for
valued living
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Values+ Wellbeing
ACTIVITY # 3 write on tags:
Invite group to brainstorm why values are important for
WELLBEING, PURPOSE, MEANING, AND RESILIENCE
Some suggestions include (share as many as needed to get the
ball rolling)
Ask players to write as many reasons they can think of on cards
which well gather (across all clubs to share with other
players)
Gives you direction in life and ensures you dont wander
aimlesslyHelps you set goals and identify prioritiesHelps you make
better decisions that have your priorities at heartInfluences how
you treat people and strengthens relationshipsHelps you identify
when you have made a mistake or misjudgmentHelps you think of how
you might do things differently in futureBuilds resilienceUnderpins
a fulfilling and purpose-driven life
Values can be thought of as what you stand for as a person
Connection, adventure, learning, love
Kindness, legacy, achievement, safety
Hope, power, competence, success
WHAT ARE VALUES?
Values are enduring beliefs or attitudes that guide our
behaviour, choices and actions across different circumstancesValues
can be thought of as what you stand for as a personMany people
spend very little time thinking about what they stand for in
life.The science tells us that people who know their values and act
accordingly, have greater wellbeing and mental fitness.
PEACE
COURAGE
JUSTICE
CREATIVITY
ADVENTURE
HOPE
PERSISTENCE
POWER
ACHIEVEMENT
LOVE
ACTIVITY # 1: PERSON-VALUES MATCHING (handout #1)
This activity helps players to understand what values are by
getting them ti identify the values of well-known identities.
Players to get into pair or triads
Match each identity with 1 OR 2 values you feel they
representList 2 new values for each identityList another person /
identity who exemplifies these values
The people we admire often have VALUES we share, or aspire
to
ACTIVITY # 4: WHO DO YOU LOOK UP TO?
Image #1 Nicki Winmar pride, leadership, connectionImage #2
Swans player family, connection, love, balance
This activity helps players to identify values I others they
respect and admire, as a stepping stone to identifying their own
values in the next activity.
Invite group to spend 3 minutes thinking about someone they look
up to or admire.Players are to think about what it is specifically
that they admire what values do they feel the person demonstrates
or lives to?
Share thoughts about who and what they value (in pairs, or as
whole group if possible)
Spotting values in yourself
Usually do a card sort task with the players....
Optional Activity # 9 - ideal 50th birthday visualisation
Lets now look to the values we see in ourselves. This is a
private activity and you wont be required to share your thoughts on
this one.Sit comfortably, close your eyes, and take a few breaths
lets cast ahead to your 40th birthday where a celebration is being
held in your honour
This could be a big celebration with countless family and
friends or a small, intimate dinner with only those most closest to
you. When you imagine this event, dont be held back by logic or
reality those you want to be there, are. Those you dont, aren't.
Everyone who matters to you is there family, friends, partner,
teammates, pets, role models, etc. Take a moment to think about
where you are, and who is with you.
Now its time for the speeches. Visualise one person who is very
important to you, standing up and making a short speech in you
honour. Rather than telling embarrassing stories or making jokes,
this person speaks about who you are what you stand for as a person
why you are important and what makes them proud of you. Take a
moment to think about what it is you would most love to hear this
person say about you (pause 30-60 seconds). Perhaps its time to
hear from someone else now. Again, take time to consider what it is
they would say about you about what makes you tick what lights you
up what it is you stand for.
Now bring your attention back to the present moment by focusing
again on your breath. You may feel happy, sad, moved, thrilled by
this experience its really normal to feel a combination of things.
Open your eyes and jot down what was said about you and think about
what values lie beneath.
Values mean little without...
Identifying our values is the first important step to living a
values-driven life.
But ACTION must follow
(Remember: values are like the compass they point us in the
right direction but they dont get the work done for us)
Committed ACTIONSet goals and take steps in the direction of
your VALUES
Committed action is the goal-setting and steps we take in the
direction of our VALUES.Once weve considered and identified our
values, ideally we adopt behaviours and actions that serve them.All
our behaviour or actions are either consistent, or inconsistent
with our VALUES
Knowing what you stand for in life (Values)
Doing what matters everyday (Committed Action)
Build your wellbeing by:
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Take a moment to considerWhat activities give you a buzz?
What activities come naturally to you?
When do you feel most relaxed, like you are being yourself?
What activities do you simply love to do?
We shall return to these questions in a moment
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Strengths: A definitionA natural capacity for behaving, thinking
or feeling in a way that allows optimal functioning &
performance in the pursuit of valued outcomes.
Ref: Linley & Harrington, 2006
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62
Attending to strengthsYour childs report card readsMaths
(B)Music (A+)Chemistry (D)What would you pay most attention to?Most
people say Chemistry (D)What if this child's name is Kylie Minogue
or Josh Pike?
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63
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64
Attending to strengthsTo thrive (not just survive) pay more
attention to what we do wellFocus on strengths greater engagement
(flow experiences), well-being, performance and productivity.Not
saying to ignore weaknesses do enough so that they do not get in
your way or undermine your strengths e.g. Tiger WoodsStrength
(swing) Weakness (bunker play, 61st in PGA sand saves)
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65
Identifying strengthsEnergyWhat activities give you a buzz?
EaseWhat activities come naturally to you? AuthenticityWhen do you
feel most relaxed, like you are being yourself? MotivationWhat
activities do you simply love to do?
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Strengths Questionnaires OnlineVIA Signature Strengths
www.positivepsychology.org24 universal strengthse.g., Love of
learning, creativity, curiosity, bravery, social intelligence,
diligence
Clifton Strengths Finderwww.strengthsfinder.com34 signature
strengths e.g. Learner, Maximiser, Arranger, Achiever, Futuristic,
Command, WOO
CAPP Realise2http://cappeu.com/E.g., Self esteem builder,
curiosity, authenticity, adherence, pride, humour
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67
http://cappeu.com/
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Using your strengthsCreate opportunities to use your strengths
on a regular basise.g. Appreciation of beautyVisit a new gallery /
museum / exhibitionTake 5 minutes to be mindful of natural beauty
that surrounds youe.g. Love of learningStart music or language
lessonsLearn a new word every day
To prevent hedonic adaptation, vary the way you use your
strengths (activity, timing, frequency).
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Strength Spotting BingHandout a strength matrixMove around the
room and ask people one of these questions See if you can identify
an underlying strength from the listIf you both agree on a
strength, then get the person to put their name on your sheetOne
strength per personCall BINGO if you complete a line
69
Using your strengthsPick a personal strengthDiscuss a simple new
way to use that strength Write your own action plan i.e., I will
use my strength of [strength] by [action I will take]. I will take
action on this [when and where].
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http://viacharacter.org/www/
70
PleasureBuilding positive emotions; things that excite the
senses.
EngagementBeing absorbed and engaged in tasks or
challengesMeaningBeing part of something larger than oneself;
contribution
Ref: Seligman et al., 2005, 2010, 2011
Wellbeing Pathways (PERMA)RelationshipsConnecting with people
and other beings
AccomplishmentHaving something to strive for; way markers for
valued living
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Developing meaning in your life
Apply your strengths to be active within a group, club or
organisation E.g., sport, theatre, political party, neighbourhood
watch, charitable causeInvesting time and energy in family &
friendsAlturism & kindness
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72Other focussed actions
If you want to be happy:
For an hour, take a napFor a day, go fishingFor a month, get
marriedFor a year, get an inheritanceFor a lifetime, help
someone
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73
Altruistic Behaviour...a strong correlation exists between the
well-being, happiness, health, and longevity of people who are
emotionally and behaviorally compassionate, so long as they are not
overwhelmed by helping tasks.
Post, S.G. (2005). Altuism, happiness, and health: it's good to
be good. Int J Behav Med., 12, 2, pp66-77.
@drjomitch TheMindRoomwww.themindroom.com.au
74
Random Acts of Kindness5 random acts of kindness per week, 6
week studyE.g. a smile, offer your seat on a bus, thank someone,
help a neighbour http://www.youtube.com/watch?v=OrADq7JY0Y4
Significant increases in well-being at post-assessmentLyubomirsky
et al., 2004
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75
Do you have an ikigai?Overall, people with no sense of ikigai
were 50% more likely to die from any cause during follow-up
compared to those who did have [an ikigai]. They had a 60% greater
risk of death from cardiovascular disease, most commonly stroke,
and were 90% more likely to die of external causes.
Sone, T., et al. (2008). Sense of life worth living (Ikigai) and
mortality in Japan. Psychosomatic Medicine, 70, 709-715.
@drjomitch TheMindRoomwww.themindroom.com.au
Psychosomatic Medicine, July/August
2008http://www.reuters.com/article/2008/09/01/us-lack-study-idUSHAR16275820080901?feedType=RSS&feedName=healthNews
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@drjomitch TheMindRoomwww.themindroom.com.au
IkigaiThe Japanese word Ikigai (pronounced ee-ki-guy) is used to
describe why I wake up in the morning or sense of life worth
livingAccording to Japanese culture, everyone has a hidden Ikigai.
Finding it requires a deep and sometimes lengthy search of self.
This search is regarded as essential, as the discovery of ones
Ikigai and brings satisfaction and meaning to life.
TED Talk, Dan Buettner, How to live to be
100+http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100.html
@drjomitch TheMindRoomwww.themindroom.com.au
Ikigai flash fictionHemingways 6-word story
For sale: baby shoes, never worn.
Whats your flash fiction ikigai?Appreciatemy piece of the
world.Providefor my kids, kids, kids.Inspire & influence
excellence & beauty.
@drjomitch TheMindRoomwww.themindroom.com.au
Person-Activity Fit Not all activities will suit youPick
activities that fit with your interests, values and
needsLyubomirsky (2008) has developed a Person-Activity Fit
diagnostic tool i.e., natural, enjoyable, valued, guilt,
situation
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80
Effort, Commitment & HabitPhysical fitness requires ongoing
effort and commitmentHappiness and well-being are no
differentEffort and commitment, especially if you have the right
activity-person fit, creates a habitHabits endure
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81
Optimal Timing + VarietyWe adapt to changes in our life more
slowly to negative vs positive changes; & less so to
relationships
To avoid adaptationvary the activity (e.g. type, timing, format)
bring mindful attention and curiosity to the task
@drjomitch TheMindRoomwww.themindroom.com.au
82rapidly repeated indulgence in the same pleasure does not
work, so how you spread pleasures out in your life is crucial. You
should inject into your life as many events that produce please as
you can, but spread them out, letting more time elapse between them
than you normally do. Try to find the optimal spacing that keeps
habituation of your pleasures at bay. Surprise, as well as spacing
keeps pleasures from habituating.
Happiness is always here,it is always now.
Osho
https://www.youtube.com/watch?v=lXRPjdXGjjg&sns=tw
Thank you
themindroom.com.aut: @drjomitchfb: themindroom