Until my deep dive into the intentional practice of joy, I had no idea that there existed a branch of psychology dedicated to studying and promoting positive aspects of human experience and well-being.
Unlike traditional psychology, which often concentrates on pathology and treating mental disorders, positive psychology seeks to understand and enhance positive emotions, strengths, virtues, and factors that contribute to a fulfilling and flourishing life.
Positive psychology emerged as a distinct field of study in the late 1990s. Psychologist Martin Seligman, often considered one of the founders of positive psychology, played a significant role in its development. Seligman and his colleagues aimed to shift the focus of psychology from pathology to understanding and enhancing positive aspects of human experience. The first Positive Psychology Summit took place in 1999, and since then, positive psychology has grown and evolved, becoming an established area of research and practice within psychology.
Researchers and practitioners in positive psychology explore topics such as happiness, gratitude, resilience, optimism, character strengths, and the factors that lead to a meaningful life. The aim is to help individuals and communities thrive by emphasizing strengths and positive aspects of human functioning. Specifically, key principles include:
1. Focus on Strengths: Emphasizing individuals’ strengths and virtues to enhance well-being.
2. Cultivation of Positive Emotions: Studying and promoting positive emotions like happiness, gratitude, and joy.
3. Mindfulness and Presence: Encouraging present-moment awareness and mindfulness for improved mental health.
4. Resilience Building: Exploring ways to enhance resilience in the face of challenges and adversity.
5. Meaning and Purpose: Investigating the importance of finding meaning and purpose in life for overall well-being.
6. Positive Relationships: Highlighting the role of positive, supportive relationships in fostering happiness.
7. Optimism: Studying the impact of optimism and a positive outlook on mental health.
There are some popular books that serve as good introductions to the principles and practices of positive psychology, written in a manner that is suitable for a broad audience. My curiosity led me to the following two titles, but there are many more to chose from.
- One popular book about positive psychology is “Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment” by Martin Seligman. One of the pioneers of positive psychology, Seligman explores the science of happiness and offers practical insights on how individuals can cultivate a more fulfilling and meaningful life.
- Another well-known book is “The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life” by Shawn Achor. Achor combines research from positive psychology with real-world examples to provide actionable strategies for improving happiness and achieving success.
Negative perception
While positive psychology is generally well-regarded, there can be some critiques or negative perceptions associated with it. Critics argue that positive psychology may oversimplify the complexities of human experience by focusing primarily on positive aspects, potentially neglecting the depth and richness of the human psyche.
Other critics suggest that positive psychology could be seen as overly focused on promoting positive emotions, potentially neglecting the importance of acknowledging and addressing negative emotions and challenges.
There are also what I believe to be legitimate concerns about the commercialization of positive psychology, with the risk of overselling self-help strategies and positive thinking without sufficient scientific backing.
It’s important to note that these critiques do not dismiss the value of positive psychology but highlight areas where it might be refined or balanced. The field continues to evolve, addressing these concerns and incorporating a more nuanced understanding of well-being.
Focus on values
Values play a crucial role in positive psychology by influencing various aspects of well-being and life satisfaction. Over the years, leaders of the research community have agreed that there are some values that are directly connected to positive psychology, including:
1. Values which contribute to a sense of meaning and purpose in life. Positive psychology emphasizes the importance of living in accordance with one’s values to foster a deeper sense of fulfillment.
2. Authentic living, where actions and choices reflect genuine values, is seen as essential for overall well-being.
3. Pursuing goals that align with personal values is a key aspect of positive psychology. Goals that resonate with one’s values are more likely to lead to a sense of accomplishment and happiness.
4. Shared values often form the foundation of positive and meaningful relationships. Connecting with others who share similar values can enhance social support and overall well-being.
5. Positive psychology explores individual strengths and virtues, many of which are tied to personal values. Recognizing and utilizing these strengths contribute to a more positive and flourishing life.
Exploring your values can be a valuable and introspective process. Personally, I am a big proponent of journaling in the practice of self-reflection. Setting aside time regularly to write in a journal about experiences or situations usually will lead me to reflect on the values that were present or lacking in those moments.
An interesting exercise that I have used on occasion is Meanigful Photography, as a way to recognize and appreciate things that matter most to me in life. This was suggested in a seminar I attended once and I was intrigued by what would come up in my reflection.
Instructions
Step One: Over the next week or so, take photographs of things that make your life feel meaningful or full of purpose. These can be photographs of people, objects, places, pets, and the like. If you are not able to take photos of these things—for instance, because they are not nearby—you can take photos of reminders, souvenirs, websites, or even other photos. Try to take at least nine photographs.
Step Two: At the end of the week, if you used a digital camera or your phone’s camera, upload your photos to a computer. If you used a non-digital camera, have your photos developed.
Step Three: Once you have collected all your photos and items, take the time to look at and reflect on each one. For each photo, write down a response to the following question: “What does this photo represent, and why is it meaningful?” Or discuss them with a friend.
My nine photos were mostly of nature or landscapes, often because of the way the light enhanced its beauty when I came upon a certain landscape, and of my late husband, in a relaxed state. I concluded that I valued serenity and peace of mind, time spent with those very close to me, and an appreciation for the incredibly beautiful world that surrounds me. I noted in my journal that it was an important reminder not to take any of them for granted. This month I was reminded how precious these were to me, and how devastating it is to no longer have access to one of them.
