Positive Psychology Flashcards
psychology’s mission changed after ______, focusing on how to enhance quality of life
WWII
difference between psychotherapy and positive psychotherapy
PT: alleviating stress
PPT: absence of distress doesn’t mean you are doing well
traditional psychology is ______ oriented
deficit
it is engrained in human nature to be ________, doesn’t mean we can’t change it though - Martin Seligman
pessimistic
personality is both _____ and ________ (involving nature vs. nuture)
malleable; inheritabe
3 factors that equal happiness
personal set range
circumstances
factors under volitional control
personal set range
inherited personality
range of predisposed characteristics
~40% personality
ex) temperatures on thermostat
circumstances
things we have no control over
can impact experiences of positive or negative emotion
~10-15% of personality
factors under volitional control
things we can choose to change
ex) chose to do or not to do, actively changing thinking patterns
character strengths
wisdom
- acquiring and using knowledge
courage
- accomplish goals in face of opposition
humanity
- befriending and caring for others
justice
- healthy community life
temperance
- protection against vices
- abstaining from bad things
transcendence
- meaning and connections to world beyond selves
character strengths are valued in their own ____ and expressed in _______ _________
right; different contexts
_______ oriented approach for positive psychology
strength
distress and what causes it
imbalance of strengths
absence of some strengths, excess of other strengths and strengths in extreme forms (using strengths in wrong settings)
primary assumptions of positive psychology
distress is caused by thwarted capacities or unbalanced strengths
- all can develop strengths
positive emotions and strengths are real and valuable
- not just absence of negative emotion, bittersweet is an example
effective therapeutic relationships can be built on exploration of positive personal characteristics
PERMA model
how we flourish, something to measure
Positive emotion/ “pleasant life”
Engagement
Relationships
Meaning
Accomplishment
PERMA: positive emotion/”pleasant life”
optimal ratio of 3:1 for positive:negative emotion
chose to cultivate positive emotions about past, present, and future:
past:
-looking back fondly on past experiences
-nostalgia
-pride on past accomplishments
-gratitude
present:
-gratitude
-coverage
-mindful during positive emotion
future:
-anticipation
-optimism
-contentment
-excitement
-faith, trust, hope, confident
PERMA: engagement
csikszentmihalyi’s flow
- entry into intense state of concentration with loss sense of time (diff. b/t suffering through vs. getting lost in)
use signature strengths
beyond sensory pleasure
- things that build lasting pleasure
involving: critical thinking, resistant to habituation (can keep doing it and never get tired of it)
PERMA: relationships
facilitate happiness
other components become more effective
PERMA: meaning
bigger than oneself
provide:
- motivation
- persistence
- resilience
ways to create meaning:
- spirituality
- art
- activism
- close relationships
PERMA: accomplishment
flow and motivation
- feels good in moment and great to look back on/pride
- develops confidence
- so many opportunities for positive emotions
just hard enough to overcome but not too hard as it is unachievable
PERMA can be pursued ___________ and __________
simultaneously; interrelatedly
what two PERMA parts are most correlated with life satisfaction?
engagement and meaning
cannot only chase _______ emotions
positive
PERMA sections are ________
intertwined
what was an example by Martin Seligman for implementing positive psychology?
writing own obituary, works so well though
therapeutic relationship in positive psychology
warm and empathic
egalitarian = regard patient and therapist as equal
collaborative/more transparent as a therapist
assessing strengths for positive psychology
identify: signature strengths
obtain: narratives about their use
- tonic strength: stable and used some way in different situations
- phasic strength: comes and goes
- looking for balance, proportion and right time to say info
incorporate: incorporate them into the treatment plan
- based around strengths, extremely concrete
cultivating strengths
gratitude
- sharing with another person can better relationships
savoring
- dwell and let sink in, slow down and pay attention to good things
manage negative emotions
- positive psychology doesn’t = no negative emotions
- writing letters of forgiveness can help
positive psychology usually follows a __ session model
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positive psychology helps _____ and ______ resources for coping
broaden; build
positive psychology helps reappraise _______ emotions
negative
reeducation of attention in positive psychology
changing on how we pay attention to those kinds of things
evidence for positive psychology
RCTs support effectiveness for:
- reduced depression
- increased well-being
- adolescent substance use
- cardiovascular health
group PPT provides more opportunities to reinforce treatment gains
cultural considerations for positive psychology
definition of happiness
cultural context
therapists must:
- understand manifestations of strengths
- discuss culture
- understand meaning of strengths
