Throughout history, humans have strived for happiness, a concept that proves challenging to precisely pin down. Definitions vary, encompassing living well, flourishing, self-realization, joy, and purpose. Can these be experienced amid chaos and negativity? Is it feasible to cultivate abilities that foster such a fulfilling existence?
Abraham Maslow, in 1962, was among the pioneers in psychology to delineate “wellbeing” through his depiction of the traits of a self-actualized individual. This portrayal prefigured the PERMA model, which delineates the qualities of a thriving person, and the Wellbeing Theory.
Dr. Martin Seligman, during his inaugural address as the incoming president of the American Psychological Association in 1998, redirected attention from mental illness and pathology towards studying the positives in life. Since then, theories and research have focused on positive psychology interventions that enhance life’s quality and methods to define, measure, and foster wellbeing.
Seligman in his book Flourish (2012) formulated a theory centered on five intrinsically motivating components that contribute to wellbeing, distinct and measurable independently. These elements, pursued for their inherent value, encompass both eudaimonic and hedonic aspects.
The five components, termed PERMA comprise:
1. Positive emotion
2. Engagement
3. Relationships
4. Meaning
5. Accomplishments
Positive Emotion (P) encompasses more than mere ‘happiness.’ It encompasses a spectrum of feelings such as hope, interest, joy, love, compassion, pride, amusement, and gratitude.
These emotions serve as vital indicators of flourishing and can be nurtured or acquired to enhance overall wellbeing. Actively engaging with and integrating positive emotions into daily life, including visualizing a positive future, reshapes habitual thinking and behavior. They possess the capacity to counteract the detrimental effects of negative emotions and bolster resilience
The cultivation of positive emotions aids in the development of physical, intellectual, psychological, and social resources, contributing significantly to resilience and overall wellbeing. Such as Keeping a daily journal to note down three things to be thankful for. For instance, acknowledging the support of a friend during a challenging time, appreciating the beauty of nature on a morning walk, or relishing a moment of laughter with family over dinner.
Some key strategies like;
- Spending time with cherished individuals;
- Engaging in hobbies and creative pursuits that bring enjoyment;
- Listening to uplifting or inspirational music;
- Reflecting on gratitude and acknowledging positive aspects of life can foster positive emotions.
Engagement (E) is akin to “being one with the music” and aligns with the notion of “flow.” It involves complete absorption and the loss of self-consciousness while being wholly present and focused on an activity.
Flow or engagement arises when there’s a perfect balance between challenge and personal skill or strength. Leveraging one’s top character strengths enhances the likelihood of experiencing this state. Research indicates that individuals who consciously apply their strengths in novel ways daily reported higher happiness and reduced depression over time.
Engagement transcends mere happiness but often leads to it as a byproduct. An example such as Designating uninterrupted time for focused work on a challenging project, aligning with personal strengths. For instance, a graphic designer sets aside time to create new designs without interruptions, fully immersing in the creative process.
Similarly;
- Engaging in activities that evoke timelessness and genuine enjoyment; p
- Practicing mindfulness during daily tasks to live more in the present moment;
- Spending time in nature, attentively observing and connecting with surroundings;
- Discovering and nurturing one’s character strengths through activities that align with them enhance engagement.
Positive Relationships (R) within the PERMA model encompass the various connections individuals maintain with partners, friends, family, colleagues, mentors, and their broader community.
This element emphasizes the sense of being supported, loved, and valued by others, rooted in the understanding that humans are inherently social beings. Social connections gain particular importance as individuals age, playing a pivotal role in preventing cognitive decline and contributing to better physical health in older adults.
Improving relationships often involves sharing positive news or celebrating accomplishments, fostering stronger bonds. Additionally, displaying enthusiasm in close or intimate relationships can significantly enhance intimacy, overall wellbeing, and satisfaction. Engaging in empathetic conversations with a family member or friend facing difficulties. Offering undivided attention, validating their feelings, and providing emotional support, thereby strengthening the bond and creating a supportive environment.
Again,
- Engaging in classes or groups aligned with your interests to meet new people;
- Initiating conversations, and getting to know acquaintances better by asking questions about them;
- Nurturing friendships with individuals already in your social circle; and r
- Reconnecting with individuals you’ve lost touch with over time is the way to cultivate positive relationships.
Meaning (M), encapsulates the inherent human quest for value and significance. It involves belonging to or serving something larger than oneself. A sense of purpose aids individuals in focusing on essential aspects when faced with significant challenges.
The pursuit of meaning varies for each person and can manifest through professions, social causes, creative pursuits, or religious/spiritual beliefs. It may unfold in careers, volunteer work, or community involvement, guided by personal values.
Having a sense of meaning correlates with longer life expectancy, heightened life satisfaction, and reduced health issues among individuals. Such as engaging in volunteering activities that resonate with personal values. For instance, participating in a local cleanup drive to support environmental conservation, thereby contributing to a cause while finding purpose and meaning in the act.
- Engaging in causes or organizations aligned with your values;
- Exploring new and creative activities to discover connections that resonate with you;
- Considering ways to utilize your passions to benefit others; and
- Investing quality time with cherished individuals who matter to you can foster meaning.
Accomplishments or Achievements (A) within the PERMA framework encompass mastery, competence, and the sense of fulfillment derived from reaching goals and excelling in endeavors.
This facet of wellbeing is cultivated through striving toward and attaining objectives, mastering skills, and maintaining self-motivation to complete tasks. It contributes significantly to wellbeing by fostering a sense of pride and fulfillment.
Accomplishment involves traits like perseverance and a drive to achieve goals. However, true flourishing and wellbeing occur when accomplishments are connected to intrinsic motivation or pursued for self-improvement rather than external validation.
Focusing on intrinsic goals like personal growth and meaningful connections yields more significant enhancements in wellbeing compared to external objectives like wealth or fame. An example of committing to a fitness regimen to run a marathon. Breaking down the goal into manageable steps, such as training schedules and milestones, and celebrating progress along the way, fostering a sense of achievement and fulfillment.
- Setting SMART goals: Specific, Measurable, Achievable, Realistic, and Time-bound;
- Reflecting on past successes to acknowledge and learn from them;
- Finding creative ways to celebrate and acknowledge your achievements; can help foster a sense of accomplishment.
Sources
Maslow, A. (1962). Toward a psychology of being. D. van Nostrand.
Seligman, M. E. (2013). Building the state of well-being: A strategy for South Australia. Government of South Australia.
Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well-being. Atria Paperback.
