Positive Psychology

Study Notes

Focuses on cultivating positive emotions, strengths, and positive relationships
Aims to help individuals thrive and flourish, rather than just treating mental illness
Key concepts:
- Flow (optimal engagement and enjoyment in an activity)
- Mindfulness (present-moment awareness)
- Strengths-based approach (identifying and building on individual strengths)

Defined as a positive emotional response to a perceived benefit
Benefits of gratitude:
- Increases positive emotions and well-being
- Improves relationships and social connections
- Enhances resilience and coping skills
- Promotes better sleep and physical health
Practicing gratitude:
- Keep a gratitude journal to record daily or weekly gratitudes
- Share gratitude with others through writing, speaking, or acts of kindness
- Create a gratitude ritual, such as sharing gratitudes at meals or before bed

Defined as intentional actions taken to care for one's physical, emotional, and mental well-being
Importance of self-care:
- Reduces stress and anxiety
- Improves mood and overall well-being
- Enhances self-awareness and self-acceptance
- Increases productivity and energy
Examples of self-care activities:
- Engaging in physical activity (exercise, yoga, walking)
- Practicing relaxation techniques (meditation, deep breathing, progressive muscle relaxation)
- Connecting with nature (outdoor activities, gardening, simply spending time outside)
- Engaging in creative pursuits (art, music, writing, hobbies)

Concerned with cultivating positive emotions, strengths, and positive relationships to help individuals thrive and flourish
Aims to move beyond mere treatment of mental illness to overall well-being
Key concepts in positive psychology include:
- Flow: optimal engagement and enjoyment in an activity, characterized by heightened focus and concentration
- Mindfulness: present-moment awareness, often practiced through meditation and breathing exercises
- Strengths-based approach: identifying and building on individual strengths to enhance overall well-being

A positive emotional response to a perceived benefit, enhancing overall well-being and happiness
Benefits of gratitude include:
- Increased positive emotions and well-being
- Improved relationships and social connections through increased empathy and appreciation
- Enhanced resilience and coping skills due to positive reframing of challenges
- Better sleep and physical health due to reduced stress and anxiety
Practicing gratitude involves:
- Recording daily or weekly gratitudes in a gratitude journal
- Expressing gratitude to others through writing, speaking, or acts of kindness
- Creating a gratitude ritual, such as sharing gratitudes at meals or before bed

Intentional actions taken to care for one's physical, emotional, and mental well-being
Importance of self-care lies in:
- Reduced stress and anxiety through relaxation and stress management
- Improved mood and overall well-being through increased self-awareness and self-acceptance
- Enhanced productivity and energy through better sleep and nutrition
Examples of self-care activities include:
- Engaging in physical activity, such as exercise, yoga, or walking
- Practicing relaxation techniques, such as meditation, deep breathing, or progressive muscle relaxation
- Connecting with nature through outdoor activities, gardening, or simply spending time outside
- Engaging in creative pursuits, such as art, music, writing, or hobbies to stimulate self-expression and joy

Happiness is a complex concept with multiple definitions, including a positive emotional state, sense of fulfillment, and presence of positive emotions.
It is characterized by feelings of joy, contentment, and well-being, and a satisfaction with life.

Hedonic Theory: Happiness results from experiencing pleasure and avoiding pain.
Eudaimonic Theory: Happiness results from living a meaningful and fulfilling life.
Self-Determination Theory: Happiness results from satisfying three innate psychological needs: autonomy, competence, and relatedness.

Genetics: 50% of individual differences in happiness are attributed to genetic factors.
Life Circumstances: Income, education, health, and social relationships impact happiness.
Personality Traits: Extraversion, agreeableness, and conscientiousness are linked to greater happiness.
Activities and Experiences: Engaging in joyful activities and experiencing flow increases happiness.

Subjective Well-being (SWB): A self-reported measure of happiness, including life satisfaction and emotional experience.
Positive and Negative Affect Schedule (PANAS): A survey measuring positive and negative emotions.
Oxford Happiness Questionnaire: A survey assessing happiness and well-being.

Gratitude Practice: Reflecting on things you're thankful for increases happiness.
Social Connection: Building and maintaining strong social relationships increases happiness.
Mindfulness and Flow: Engaging in activities promoting mindfulness and flow increases happiness.
Acts of Kindness: Performing acts of kindness increases happiness and well-being.