Session Four

The Power of Positive Psychology

Overview: In this session, we delve into the methods and ideas associated with the Positive Psychology movement. We discuss easy ways to immediately enhance your feelings of gratitude, meaning, joy, and happiness.   We examine the five keys ingredients that make up a happy and fulfilling life, and how you can move in that direction. Finally, we talk about the importance of friendships in overcoming anxiety and depression, and offer a simple way to deepen any relationship.

Key Points for Week Four:

1. Traditionally, psychology has tried to lessen negative feelings, but the field of Positive Psychology has aimed to increase a person’s positive feelings as a way of helping people past their difficulties.

2. The field of Positive Psychology has hundreds of well documented studies showing the efficacy of their approach and the power of individual methods.

3. Dr. Seligman has identified that there are 5 keys to a fulfilling life: Positive emotion and Pleasure; Engagement in activities you enjoy; Relationships that are satisfying; Meaning, and Accomplishment of important goals. Together, they create the acronym PERMA.

4. One especially powerful method is called “3 Good Things.” It consists of listing 3 things you’ve enjoyed or appreciated in the last day, and asking yourself Why that good thing happened.

5. There are many ways to boost happiness that only take a couple of minutes to do.
(see list of Top 10 Ways to Quickly Boost Happiness). You can combine many of them for even greater effect.

6. Studies show that volunteering and acts of kindness are especially helpful in helping people feel a lot better—even if they have been depressed.

7. Getting energy moving through singing, dancing, or any physical activity you enjoy can help break up stuck emotional patterns.

8. The most important key to alleviating stress, anxiety and depression and creating high levels of happiness is to have people who you connect with on a regular basis. The handout “Creating a Deep Connection” can help with this.

9. By deliberately infusing yourself with positive emotions (through the many suggestions given here), it can help inoculate yourself from negative emotions.

10. Use any exercises from the list below and then rate how well each one works for you.

Suggested Exercises for Week Four:

1. Find a friend or romantic partner who would be willing to spend 45 minutes with you in order to get to know each other better. Then, share the “Creating a Deep Connection” handout with them by going through the 15 questions.

2. Look at the handout “Top 10 Quickest Ways to Boost Your Happiness,” and choose one to help you to feel better. At least once this week, do an act of kindness for a stranger or friend and notice how you feel.

3. At least two times this week, use the “3 Good Things” exercise, at least for a minute. If possible, do it everyday…

4. If you feel down, or as a great way to start your day, try singing and/or dancing as a way to get your energy moving.