Positive Psychology Summary

Barbara HensonNovember 2009

Adapted for BACIP-S February 2012

…the Meaningful Life…is the point where positive psychology starts to look like a movement dedicated to placing the Christian values that have fallen out of Western favour into the scientific context that so many of us hardened rationalists crave.

Deborah Orr, The Independent, 2006

Aim of Positive Psychology

• The mission of positive psychology is to understand and foster the factors that allow individuals, communities, and societies to flourish (Seligman & Csikszentmihalyi, 2000).

• Positive emotions are considered both markers and producers of present and long term flourishing (Fredrickson, 2001).

Background

• First Force – Behavourism• Second Force – Psychoanalysis• Third Force – Humanistic • Positive Psychology– Grandparents - Maslow, Horney & Antonovsky– Parents - Seligman, Langer & Stone

Martin Seligman

• APA• The unDSM• Eclectic and cross-cultural – universal strengths• VIA survey• University of Pennsylvania – Penn Resiliency

(PRP)

21:1 Ratio Negative to Positive Research 1967-2000

Psychological Abstracts• Anger 5,584• Anxiety 41,416• Depression 54,040

• Joy 415• Happiness 1710• Life Satisfaction 258

– Ben Shahar 2009

Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue and if there be any praise, think on these things.

Philippians 4:8, KJV

Biblical Ratios, Strongs

Anger, Old Testament:New Testament7:1

Joy, New Testament:Old Testament2:1

OT Anger:Joy NT Joy:Anger2.5:1

6:1

Basic Premises

• Bridge building academia and main street• Change is possible• Internal factors are more important than

external factors• Accept human nature• The pursuit of happiness as virtuous• Expansive and cross-cultural

Focus

• Studying the best, the top 1% of what works - ‘growing tip statistics’ (Maslow)

• Reframing questions - What works?• Prevention through cultivating capacity

Basic Happiness

50 % Genetic10% Environment

40% Intentional - choices

Processing Emotions

Appreciate Positive By thinking about them, not analyzing (writing or talking)

Accept negativeIronic processingAnalyze by writing or talking about, not

ruminating

Post Positive Experience Order versus Post Traumatic Stress Disorder

Enhancing the likelihood of positive experiences (PE) • Acceptance of all emotions, giving

permission to be human (positive and negative emotions flow through the same pipeline)

• Mindfulness, prayer, being present are antecedent to a peak experience

• Music and dance are antecedents to peak experience

• Meaningful goals, knowing where we are going in general

• Taking time for peak experiences, versus always on the run with no time affluence

Enhancing the likelihood of post positive experience order (PPEO)

• Replaying and imagining in the mind (not analysing) e.g. replay music, fortifies a new neural pathway

• Journaling (describing but not analysing)

• Taking reflection time is extremely important for post positive experience order, lest forgotten

• Taking action, think about it, savour strong emotion such as ‘that’s my calling, I need that call’) it or has no real meaningful effect on my life

Ben-Shahar, 2009

Universal Virtues: Classification of StrengthsStrengths of WISDOM and KNOWLEDGE• Creativity (originality, ingenuity)• Curiosity (interest, novelty-seeking, openness

to experience)• Open-mindedness(judgment, critical thinking)• Love of learning• Perspective (wisdom) Strengths of COURAGE • Bravery (valor)• Persistence (perseverance, industriousness)• Integrity (authenticity, Honesty)• Vitality (Zest, Enthusiasm, Vigor, Energy) Strengths of HUMANITY• Love• Kindness (generosity, nurturance, care,

compassion)• Social Intelligence (emotional & personal

intelligence)

Strengths of JUSTICE• Citizenship (Social Responsibility, Loyalty,

Teamwork)• Fairness• LeadershipStrengths of TEMPERANCE• Forgiveness and Mercy• Humility and Modesty• Prudence• Self-Regulation [Self-Control]Strengths of TRANSCENDENCE• Appreciation of Beauty and Excellence [Awe] • Gratitude• Hope [Optimism, Future-Mindedness]• Humor [Playfulness]• Spirituality [Religiousness, Faith Purpose]

adapted from Seligman and Peterson Character Strengths and

VirtuesHandbook ‘The unDSM’

Change

• It takes 21 days to create a new habit Wm James (this is optimistic)

• Limits on amount of self-control• Rituals

- introduce 2 new per day - can handle 60

• So also faith, if it does not have works (deeds and actions of obedience to back it up), by itself is destitute of power (inoperative, dead).

James 2:17 AMP

Mind-Body Connection

Smile as source of joyWonderdrug

• Exercise 30 minutes 3X per week as good as strongest antidepressant over time

• 8 hours sleep every 24 hours• 50 minutes meditation or prayer per day• 12 hugs per day

Brain Plasticity

Reinforced positive thought and reinforced negative thoughtscn be seen on a type of brain scans.

Dark and light ‘trees’.Caroline Leaf, 2007

Relationships

• All Relationships Exponential• Intimate predictor of long term happiness• State of affairs – divorce rates 66% US, UK• What makes relationships work– Superordinate goals– Mutual values– Active constructive responding– Cultivate chosen versus finding perfect person– Know and being known– Healthy conflict

Active Constructive Responding to Positive Events

Active Constructive

• Display enthusiasm, excitement

• Ask interested questions• Reinforce positives• Keep conversation going• Eye contact, smiling

Passive Constructive• Smile, acknowledge,

reassure• Silence• No Expression• ‘That’s great!’

Active Destructive• Talk about the negative• Devil’s advocate• Find a problem• Frown, look worried

Active Destructive• Disinterest, diversion• Avoidance• No expression• Little eye contact• Turning away

– Adapted from Gable, 2004

Healthy Conflict

Films end where love begins, reality is romance then conflictBest is Right and High Expectations

• Makes relationships more resilient, an opportunity for growth• 5:1 ratio of positivity to negativity• Affective• Apprenticeship to the truth• Genesis, help meet (Hebrew, ezer kenegdo)

Ben-Shahar, 2008

Love (God’s love in us) does not insist on its own rights or its own way, for it is not self-seeking; it is not touchy or fretful or resentful; it takes no account of the evil done to it [it pays no attention to a suffered wrong].

I Corinthians 13:5, AMP

Positive Therapy

Problem/pathology focused - magnifies

Identify problem, identify strengths, apply strength to problem. E.g. gratitude.

Grantham, 2008

Positive Psychology and CBT Comparison

CBT

• Research based interest in statistical group differences

• Explanation and intervention focus

• Problem/past/pathology focus

• Doing and reframing changes internal states and behaviour

Positive Psychology• Research based interest in

statistical group differences• Currently explanation >

intervention• Success/present & future

thriving • Action and reframing

changes internal state and behaviour

adapted from Grantham, 2008

Discussion• As the most popular course at Harvard and other campuses across the

world, is a positive psychology which is based on biblical principles – please note it can also claimed to be based on other major faith principles – a formula with the power to heal?

• Or is it one way toward divine alignment, facilitating access to a saving faith?

• Do Christian professionals profess the difference? Moreover, what if no one asks?

• Is this a very effective way to do well what helps the most?

Do all the good you can. By all the means you can. In all the ways you can. In all the places you can. At all the times you can. To all the people you can. As long as ever you can.

John Wesley

Resources• Values in Action Character Strengths: www.viasurvey.org• Work-based Talent: Rath, T. (2007). StrengthsFinder 2.0. Gallup: New York.• Ben-Shahar, T. Positive Psychology Inaugural Course, Summer 2009, University of

Pennsylvania• FredericksonFredrickson, B.L. (2001) The role of positive emotions in positive

psychology: The broaden-and build theory of positive emotions, American Psychologist, v 56, no 3 pp218-226.

• Grantham, P. (2008, April). Positive Therapy. London: Skills Development Service, Ltd.

• Selgman, M.E.P. & Peterson, C. (2004). Character Strengths and Virtues: A handbook and classification. American Psychological Association: Washington DC and Oxford University Press: New York. [The unDSM]

• Adapted from research by Gable, S. (2004). UCLA, www.positiveleadership.com.au