Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

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psychotherapy & psychotherapy & positive psychology positive psychology James Hawkins, Independent Practice James Hawkins, Independent Practice Edinburgh Edinburgh

Transcript of Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

Page 1: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

psychotherapy & psychotherapy & positive psychologypositive psychology

James Hawkins, Independent James Hawkins, Independent PracticePractice

EdinburghEdinburgh

Page 2: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopa)a) what is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

b)b) why is it relevant why is it relevant for psychotherapy?for psychotherapy?

c)c) assessment issues assessment issues

d)d) some initial “tastes”some initial “tastes”i.i. Deci & RyanDeci & Ryanii.ii. FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

Page 3: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

what is positive what is positive psychology and how has it psychology and how has it

developed?developed?interest in the good life & what helps interest in the good life & what helps people thrive goes back millennia people thrive goes back millennia through Ryff, Deci & Ryan, Maslow, through Ryff, Deci & Ryan, Maslow, Rogers, Bugental, Jahoda, Allport, Jung Rogers, Bugental, Jahoda, Allport, Jung & James to Aquinas & Aristotle & James to Aquinas & Aristotle

““the single most important contribution of the single most important contribution of posi-tive psychology has been to provide a posi-tive psychology has been to provide a collective identity – a common voice and collective identity – a common voice and language for researchers & practitioners” language for researchers & practitioners” Linley & JosephLinley & Joseph

5 yr old Nikki & 1996 gardening grouch 5 yr old Nikki & 1996 gardening grouch storystory

Page 4: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopwhat is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

b)b)why is it relevant why is it relevant for psychotherapy?for psychotherapy?

c)c)assessment issues assessment issues

d)d)some initial “tastes”some initial “tastes”i.i. Deci & RyanDeci & Ryanii.ii. FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

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the spectrum of mental the spectrum of mental healthhealth

0

5101520253035

%

mental disorder

sub- syndromal

moderatemental health

full mentalhealth

full mental health & flourishing are typically full mental health & flourishing are typically present in only 15-20% of the population – this present in only 15-20% of the population – this is important for 1.) overall enjoyment of life. is important for 1.) overall enjoyment of life.

2.) risk of relapse into full diagnostic criteria or 2.) risk of relapse into full diagnostic criteria or subsyndromal disorder. 3.) overall level of subsyndromal disorder. 3.) overall level of

functioning in work & relationshipsfunctioning in work & relationships

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evidence from meta-evidence from meta-analysesanalyses

Sin, N. L. and S. Lyubomirsky (2009). "Enhancing well-being and alleviating Sin, N. L. and S. Lyubomirsky (2009). "Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: a practice-friendly depressive symptoms with positive psychology interventions: a practice-friendly meta-analysis." meta-analysis." Journal of Clinical Psychology Journal of Clinical Psychology 6565(5): 467-487(5): 467-487. Do positive . Do positive psychology interventions - that is, treatment methods or intentional activities aimed psychology interventions - that is, treatment methods or intentional activities aimed at cultivating positive feelings, positive behaviors, or positive cognitions - enhance at cultivating positive feelings, positive behaviors, or positive cognitions - enhance well-being and ameliorate depressive symptoms? A meta-analysis of 51 such well-being and ameliorate depressive symptoms? A meta-analysis of 51 such interventions with 4,266 individuals was conducted to address this question and to interventions with 4,266 individuals was conducted to address this question and to provide practical guidance to clinicians. The results revealed that positive provide practical guidance to clinicians. The results revealed that positive psychology interventions do indeed significantly enhance well-being (mean r=.29) psychology interventions do indeed significantly enhance well-being (mean r=.29) and decrease depressive symptoms (mean r=.31). and decrease depressive symptoms (mean r=.31).

Chida, Y. and A. Steptoe (2008). "Positive Psychological Well-Being and Mortality: A Chida, Y. and A. Steptoe (2008). "Positive Psychological Well-Being and Mortality: A Quantitative Review of Prospective Observational Studies." Quantitative Review of Prospective Observational Studies." Psychosom Med Psychosom Med 7070(7): (7): 741-756.741-756. Objective: To review systematically prospective, observational, cohort Objective: To review systematically prospective, observational, cohort studies of the association between positive well-being and mortality using meta-studies of the association between positive well-being and mortality using meta-analytic methods. Results: There were 35 studies (26 articles) investigating analytic methods. Results: There were 35 studies (26 articles) investigating mortality in initially healthy populations and 35 studies (28 articles) of disease mortality in initially healthy populations and 35 studies (28 articles) of disease populations. The meta-analyses showed that positive psychological well-being was populations. The meta-analyses showed that positive psychological well-being was associated with reduced mortality in both the healthy population (combined hazard associated with reduced mortality in both the healthy population (combined hazard ratio (HR) = 0.82; p < .001) and the disease population (combined HR = 0.98; p ratio (HR) = 0.82; p < .001) and the disease population (combined HR = 0.98; p = .030) studies. Intriguingly, meta-analysis of studies that controlled for negative = .030) studies. Intriguingly, meta-analysis of studies that controlled for negative affect showed that the protective effects of positive psychological well-being were affect showed that the protective effects of positive psychological well-being were independent of negative affect. independent of negative affect.

recent research shows significant benefits of recent research shows significant benefits of positive psychology interventions on reducing positive psychology interventions on reducing

psychological symptoms and associations psychological symptoms and associations with improved mortalitywith improved mortality

Page 7: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

evidence from smiles evidence from smiles researchresearch

Hertenstein, M., C. Hansel, et al. (2009). "Smile intensity in photographs predicts divorce Hertenstein, M., C. Hansel, et al. (2009). "Smile intensity in photographs predicts divorce later in life." later in life." Motivation and Emotion Motivation and Emotion 3333(2): 99-105(2): 99-105. Abstract: Based on social–functional . Abstract: Based on social–functional accounts of emotion, we conducted two studies examining whether the degree to which accounts of emotion, we conducted two studies examining whether the degree to which people smiled in photographs predicts the likelihood of divorce. Along with other theorists, people smiled in photographs predicts the likelihood of divorce. Along with other theorists, we posited that smiling behavior in photographs is potentially indicative of underlying we posited that smiling behavior in photographs is potentially indicative of underlying emotional dispositions that have direct and indirect life consequences. In the first study, emotional dispositions that have direct and indirect life consequences. In the first study, we examined participants’ positive expressive behavior in college yearbook photos and in we examined participants’ positive expressive behavior in college yearbook photos and in Study 2 we examined a variety of participants’ photos from childhood through early Study 2 we examined a variety of participants’ photos from childhood through early adulthood. In both studies, divorce was predicted by the degree to which subjects smiled adulthood. In both studies, divorce was predicted by the degree to which subjects smiled in their photos.in their photos.

smile intensity protects against divorcesmile intensity protects against divorce

smile intensity predicts a longer lifesmile intensity predicts a longer life Abel, E. L. and M. L. Kruger (2010). "Smile intensity in photographs predicts Abel, E. L. and M. L. Kruger (2010). "Smile intensity in photographs predicts

longevity." longevity." Psychol Sci Psychol Sci 2121(4): 542-544(4): 542-544. Five people rate the smile intensity of 230 . Five people rate the smile intensity of 230 baseball players according to photos featured in the 1952 Baseball Register. The baseball players according to photos featured in the 1952 Baseball Register. The researchers used a three-point smile scale: no smile, half smile (mouth only), and researchers used a three-point smile scale: no smile, half smile (mouth only), and genuine 'Duchenne' smile (muscles contracted around the mouth and corners of the genuine 'Duchenne' smile (muscles contracted around the mouth and corners of the eyes). Focusing on the 150 players who'd died by the time of the study and eyes). Focusing on the 150 players who'd died by the time of the study and controlling for extraneous factors such as BMI and marital status, the researchers controlling for extraneous factors such as BMI and marital status, the researchers found that those who were flashing a genuine 'Duchenne Smile' were half as likely found that those who were flashing a genuine 'Duchenne Smile' were half as likely to die in any given year compared with non-smilers. Indeed, the average life-span of to die in any given year compared with non-smilers. Indeed, the average life-span of the 63 deceased non-smilers was 72.9 years compared with 75 years for the 64 the 63 deceased non-smilers was 72.9 years compared with 75 years for the 64 partial smilers and 79.9 years for the 23 Duchenne smilers. partial smilers and 79.9 years for the 23 Duchenne smilers.

Page 8: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

why is positive psychology why is positive psychology relevant for relevant for

psychotherapists?psychotherapists?positive psychology can be add-on positive psychology can be add-on

therapy as client recovers to reduce therapy as client recovers to reduce relapse risk relapse risk

positive psychology can effect every positive psychology can effect every aspect of therapy right from the very aspect of therapy right from the very 11stst session session

positive psychology is highly relevant positive psychology is highly relevant for ourselves personally to improve for ourselves personally to improve both our own lives & our both our own lives & our effectiveness as therapistseffectiveness as therapists

Page 9: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

time to reflect!time to reflect!

Page 10: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopwhat is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

why is it relevant why is it relevant for psychotherapy?for psychotherapy?

c)c)assessment issuesassessment issues

d)d)some initial “tastes”some initial “tastes”i.i. Deci & RyanDeci & Ryanii.ii. FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

Page 11: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

wellbeing assessment wellbeing assessment dashboarddashboard

positive emotionspositive emotions flourishing flourishing variantsvariants

life life satisfactionsatisfaction

happiness scales

panas fredrickson

ratio diener spane

self-determination

ryff & keyes diener,

seligman huppert, etc

life overall life domains:

work, relationships, etc

other other aspectsaspects strengths

variants optimism,

gratitude, compassion, etcsee blog post at www.stressedtozest.comsee blog post at www.stressedtozest.com

Page 12: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

wellbeing assessment todaywellbeing assessment today

positive emotionspositive emotions flourishing flourishing variantsvariants

life life satisfactionsatisfaction

happiness scales

panas fredrickson

ratio diener spane

self-determination

ryff & keyes diener,

seligman huppert, etc

life overall life domains:

work, relationships, etc

other other aspectsaspects strengths

variants optimism,

gratitude, compassion, etc

Page 13: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopwhat is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

why is it relevant why is it relevant for psychotherapy?for psychotherapy?

assessment issues assessment issues

d)d)some initial “tastes”some initial “tastes”i.i. Deci & RyanDeci & Ryanii.ii. FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

Page 14: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

self-determination theory self-determination theory (SDT)(SDT)

SDT is a general theory of motivation & personality SDT is a general theory of motivation & personality that has evolved over the past three plus decadesthat has evolved over the past three plus decades

SDT suggests humans, like plants or other animals, SDT suggests humans, like plants or other animals, intrinsically strive for need satisfaction & flourishingintrinsically strive for need satisfaction & flourishing

social contexts can support or thwart this need social contexts can support or thwart this need striving with major effects for health & wellbeing striving with major effects for health & wellbeing

looking at wellbeing through the lens of self-determination theory –

www.psych.rochester.edu/SDT

Deci, E. L. and R. M. Ryan (1985). Intrinsic motivation and self-determination in human behavior. New York, Plenum.

Deci, E. L. and R. M. Ryan (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological

Inquiry 11: 227-268.

Page 15: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

three key psychological three key psychological needsneeds

a basic need (whether physiological or psychological) is a basic need (whether physiological or psychological) is defined as an energizing state that, if satisfied, promotes defined as an energizing state that, if satisfied, promotes health & well-being but, if not satisfied, contributes to health & well-being but, if not satisfied, contributes to pathology and ill-beingpathology and ill-being

autonomy, competence & relatedness are 3 key basic psycho-autonomy, competence & relatedness are 3 key basic psycho-logical needs – how they can best be satisfied will vary with logical needs – how they can best be satisfied will vary with individual strengths, life stage, social context, and cultureindividual strengths, life stage, social context, and culture

personal goals that lead to satisfaction of these 3 basic needs personal goals that lead to satisfaction of these 3 basic needs will promote well-being, but individuals – due to broad will promote well-being, but individuals – due to broad societal conditioning and personal life history – may well societal conditioning and personal life history – may well strive for goals that do not satisfy these needs or enhance strive for goals that do not satisfy these needs or enhance their well-being their well-being

Ryan, R. M. and E. L. Deci (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being.

Am Psychol 55(1): 68-78.

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three key psychological three key psychological needsneeds

autonomy: personal choice not autonomy: personal choice not compulsion by outside forcescompulsion by outside forces

competence: capable & effective competence: capable & effective not incompetent & inefficientnot incompetent & inefficient

relatedness: regular emotional relatedness: regular emotional intimacy & shared activities not intimacy & shared activities not isolation & loneliness isolation & loneliness

Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435. Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers

Soc Psychol 80(2): 325-39.

autonomyautonomy

competencecompetence

relatednessrelatedness

Page 17: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

what makes for a good what makes for a good day?day?

people whose needs for autonomy, competence & people whose needs for autonomy, competence & relatedness are more satisfied experience greater relatedness are more satisfied experience greater well-being than those whose needs are less satisfiedwell-being than those whose needs are less satisfied

at the same time, for each individual, days when at the same time, for each individual, days when these basic needs are more satisfied are experienced these basic needs are more satisfied are experienced as better than days when the needs are less satisfiedas better than days when the needs are less satisfied

it’s not just the total amount of need satisfaction, it’s not just the total amount of need satisfaction, it’s also the balance that optimises well-beingit’s also the balance that optimises well-being

Sheldon, K. M., R. Ryan, et al. (1996). What makes for a good day? Competence and autonomy in the day and in the person. Pers Soc Psychol

Bull 22(12): 1270-1279.Sheldon, K. M. and C. P. Niemiec (2006). It's not just the amount that counts: balanced need satisfaction also affects well-being. J Pers Soc

Psychol 91(2): 331-41.

Page 18: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

goals, motivations & well-goals, motivations & well-beingbeing“intrinsic” goals

“extrinsic” goals

“controlled”

motivations

“autonomous”

motivations

wellbeing

wellbeing

wellbeing

wellbeing

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now for now for some some active active

involvemeninvolvementt

Page 20: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

wellbeing assessment todaywellbeing assessment today

positive emotionspositive emotions flourishing flourishing variantsvariants

life life satisfactionsatisfaction

happiness scales

panas fredrickson

ratio diener spane

self-determination

ryff & keyes diener,

seligman huppert, etc

life overall life domains:

work, relationships, etc

other other aspectsaspects strengths

variants optimism,

gratitude, compassion, etc

Page 21: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

goal setting & need satisfaction goal setting & need satisfaction Sheldon, K., N. Abad, et al. (2010). "Persistent pursuit of need-satisfying goals leads to increased happiness: A 6-month experimental longitudinal study." Motivation and Emotion 34(1): 39-48.

University-based community members (N=181) participated in a four-wave, 6-month longitudinal experiment designed to increase treatment participants’ happiness levels. Participants were randomly assigned to set goals either to improve their life circumstances (comparison condition) or to increase their feelings of autonomy, competence, or relatedness in life (treatment conditions). We hypothesized that sustained gains in happiness would be observed only in the three treatment conditions, and that even these gains would last only when there was continuing goal engagement. Results supported these predictions and the sustainable happiness model on which they were based (Lyubomirsky et al. in Rev Gen Psychol 9:111–131, 2005). Furthermore, participants with initial positive attitudes regarding happiness change obtained larger benefits. We conclude that maintained happiness gains are possible, but that they require both “a will and a proper way” (Lyubomirsky et al. in Becoming happier takes both a will and a proper way: two experimental longitudinal interventions to boost well-being, 2009).

Page 22: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

goal setting & need satisfaction goal setting & need satisfaction Here is an extract from the article giving more detail of the procedures used: "“For the next six months, we would like you to give special attention to a psychological need – namely, the need for (autonomy, competence, or relatedness).” Autonomy was defined as occurring when “you make your own decisions and choices, so that what you do is interesting, meaningful, and valuable to you.” Competence was defined as occurring when “you feel effective and capable in life, and that you are doing things that you are good at.” Relatedness was defined as occurring when “you feel a sense of connection with important others – you understand and care for these others, just as those others understand and care for you.” Comparison condition participants were told that “We would like you to try to change some important circumstances in your life.” Circumstances were defined as “facts about your life, such as where you live, what you own, what you look like.” Listed examples included changing where or who you live with, re-arranging your house, or changing your hairstyle, wardrobe, or look via cosmetic surgery. After hearing the examples, comparison group participants were told that all of them involved “making a one-time change regarding your life-circumstances that will have a positive effect in your life.”

Page 23: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

goal setting & need satisfaction goal setting & need satisfaction Participants then brainstormed “some ways in which your (autonomy, competence, relatedness) need is not currently being met,” or brainstormed “some life circumstances you could change.” After this open-ended task, treatment participants were asked, on the next page, to list “four goals you can pursue, over the next six months, to better satisfy your (autonomy, competence, relatedness) need,” while comparison participants were asked to list four goals they could pursue in order to change their life circumstances."

autonomy: autonomy: make your own decisions/choices so make your own decisions/choices so that what you do is interesting, meaningful & that what you do is interesting, meaningful & valuable to you valuable to you competence:competence: strengthen your effectiveness & strengthen your effectiveness & capability (domains include work/study, capability (domains include work/study, ‘administration’ & health) ‘administration’ & health) relatedness: relatedness: increase connection with important increase connection with important others (domains include shared activity, others (domains include shared activity, intimacy & conflict) intimacy & conflict)

Page 24: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopwhat is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

why is it relevant why is it relevant for psychotherapy?for psychotherapy?

assessment issues assessment issues

d)d)some initial “tastes”some initial “tastes” Deci & RyanDeci & Ryanii.ii. FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

Page 25: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

flourishing involves more than flourishing involves more than 3:13:1

research by Fredrickson, Gottman, Losada & others strongly suggests that ‘flourishing’ individuals, couples & organizations are

characterized by positive to negative interaction ratios that are between about 3:1

and 11:1

goodness generativitygrowth

& resilience

high positive:negativeemotion ratios

optimalfunctioning

Page 26: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

positive emotions build positive emotions build resourcesresources

psychological resources

increase happiness,promote resilience to stress

& psychological growth

physical resources

speed recovery from stress, promote fitness, boost

immunity, reduce mortality

intellectual resources

broaden attention focuspromote flexibility, intuition, & creative problem-solving

social resources

build relationshipsencourage empathy,

connections & support

Page 27: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

‘‘positive emotions’ positive emotions’ include ...include ...

amusementawecompassioncontentmentgratitudehope

interest & curiositysexual desire joy‘pride’ loveforgiveness, ‘elevation’

Fredrickson B L & Losada M F. Positive affect and the complex dynamics of human flourishing. Am Psychol 2005;

60(7): 678-86.

Page 28: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

fredrickson’s positivity ratiofredrickson’s positivity ratio

positive emotionspositive emotions flourishing flourishing variantsvariants

life life satisfactionsatisfaction

happiness scales

panas fredrickson

ratio diener spane

self-determination

ryff & keyes diener,

seligman huppert, etc

life overall life domains:

work, relationships, etc

other other aspectsaspects strengths

variants optimism,

gratitude, compassion, etc

Page 29: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

respect the importance of ‘positive’ emotions: respect the importance of ‘positive’ emotions: notice, schedule in & look forward to helpful notice, schedule in & look forward to helpful

activities that might involve friends, exercise, activities that might involve friends, exercise, music, nature, etc; self-chosen music, nature, etc; self-chosen

healthy goals; learn to ‘reframe’, to learn from, healthy goals; learn to ‘reframe’, to learn from, to appreciateto appreciate

calming skills (meditation, imagery, etc) can be calming skills (meditation, imagery, etc) can be powerful inducers of contentment, savouring, powerful inducers of contentment, savouring,

peacefulnesspeacefulness

noticing and acting from spontaneous intuitions, noticing and acting from spontaneous intuitions, impulses, kindness, appreciations, humour bubbling impulses, kindness, appreciations, humour bubbling

up from positive emotional states often promotes up from positive emotional states often promotes wellbeing even morewellbeing even more

how to nourish ‘positive’ how to nourish ‘positive’ emotionsemotions

Page 30: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

savouring, mindfulness & savouring, mindfulness & flowflow

flowfocus on the activity

savouringfocus on the positive

mindfulnessfocus on the present

deliberate, non-judgemental

attention to what is happening in the present moment

full immersion in what one is doing with loss of self-consciousness

focus on positive experiences in

past, present or future

Page 31: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

“If we pull this off, we’ll eat like kings”

misguidedly we think that

happiness depends on major

successes

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small is beautifulsmall is beautiful

subjects monitored for subjects monitored for six six weeksweeks

reminder beeperreminder beeper record kept of whether record kept of whether

felt positive & if so felt positive & if so how how positivepositive

overall happiness overall happiness depends depends on how often on how often we feel goodwe feel good

brief peaks are brief peaks are relatively relatively unimportantunimportant

Larsen RJ, Diener E & Cropanzano RS Cognitive operations associated with individual differences in affect intensity J Personal Soc Psychol 1987;53:767-74

Page 33: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

effects of gratitude on effects of gratitude on wellbeingwellbeing

3 research studies with a total of 314 participantsthe first 2 studies involved students, the 3rd

involved sufferers from a neuromuscular disease clinic

participants were randomized to several different groups

the groups were each asked to record different things, for example personal hassles, experiences they were grateful for, social comparisons, and life events

the groups were compared on several measures including mood, physical symptoms, relationships, life satisfaction

Page 34: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

improved mood & improved mood & enjoymentenjoyment

remembering this exercise only took a very few minutes per day, the results were impressively worthwhile

participants asked to note experiences they were grateful for did better than the social comparisons group and much better than the noting hassles group

these benefits involved improvements over simply noting neutral life events in mood (9.8%), overall life satisfaction (13.8%), optimism about the future (5.4%), and feeling more connected with others (11.7%)

Emmons, R.A. & McCullough, M.E. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily

life. J Personal Soc Psychol 2003; 84(2): 377-389.

Page 35: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

gratitude & appreciation gratitude & appreciation record record

People deal too much with the negative, with what is wrong ... Why not try and see positive things, to just touch those things and make them bloom?

Thich Nhat Hanh what’s the point of keeping the record? It seems to be normal for us to take many of the good things about our lives for granted – unless they are threatened or we no longer have them. Examples include our health; our ability to use our sense of vision, touch, smell, hearing; our ability to walk; being able to live a day without pain; having energy; not living in fear of political oppression; having friends we can talk to; being able to appreciate nature; having enough to eat; even being able to breathe. It seems for evolutionary, cultural, and personal reasons we simply become blind to so many of the precious aspects of life. In fact much of what we strive for is worth very little compared with gifts like health, our senses, nature, friends, even simply being alive. We can however teach ourselves to regain appreciation and gratitude for these incredible aspects of our lives. How much better to savour them while we have them, rather than take them for granted when they’re there and then miss them terribly when they go. And all these gifts will go. We’re only on this earth for a short time. Reminding ourselves to savour these simple, incredible aspects of our lives and the many other good things we can so easily take for granted makes huge sense and has been shown (Emmons and McCullough 2003) to improve our mood, health, relationships, and overall well-being. how to keep the record: Each day take a few minutes to jot down things you’ve experienced in the previous 24 hours that you’re grateful for and appreciate. They can be very simple things or huge blessings – often simple things are the biggest blessings. If you don’t have enough space, you can always continue on the back of the sheet. You may find that during the day you start to notice things that you could put down later on the record sheet. At the end of day, maybe lying in bed, try recalling some of the ‘special’ experiences in sensory detail. What did they look, feel, sound, smell like? You can re-run and re-taste the experiences in your mind. You may find it fun and helpful to start sharing what you have noticed and written down with your partner, family, or friends. The aim is to encourage us to be more aware and appreciative of our lives. Probably you’ll find it easier to keep this record if you choose a regular time of day when you usually fill it in. You may just want to try it for a week, or several weeks. You may want to keep the record for a while, then pause, and then use it again – maybe for a week every month as I tend to do. Whatever helps you most is what it’s right for you!   

Page 36: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points of this workshopkey points of this workshopwhat is “positive what is “positive

psychology” & how psychology” & how has it developed? has it developed?

why is it relevant why is it relevant for psychotherapy?for psychotherapy?

assessment issues assessment issues

d)d)some initial “tastes”some initial “tastes” Deci & RyanDeci & Ryan FredricksonFredricksoniii.iii. Gilbert & NeffGilbert & Neff

Page 37: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

self-compassion scale (short)self-compassion scale (short)

positive emotionspositive emotions flourishing flourishing variantsvariants

life life satisfactionsatisfaction

happiness scales

panas fredrickson

ratio diener spane

self-determination

ryff & keyes diener,

seligman huppert, etc

life overall life domains:

work, relationships, etc

other other aspectsaspects strengths

variants optimism,

gratitude, compassion, etc

Page 38: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

compassion for others & compassion for others & ourselves ourselves

early family environmentearly family environment school teachers & other school teachers & other

kidskids work placework place couple relationshipscouple relationships friendship & other supportsfriendship & other supports therapeutic relationshipstherapeutic relationships

If you want others to be happyIf you want others to be happy, , practice practice compassioncompassion. . If you wantIf you want to be happyto be happy, , practice practice compassioncompassion. .

Dalai Lama Dalai Lama

Page 39: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

huge amounts of huge amounts of evidence evidence

Bond L, Carlin JB, Thomas L, et al. Bond L, Carlin JB, Thomas L, et al. Does bullying cause emotional problems? A Does bullying cause emotional problems? A prospective study of young teenagers.prospective study of young teenagers. BMJ 2001; 323: 480-4. BMJ 2001; 323: 480-4.

Brewin CR, Firth-Cozens J, Furnham A, et al. Brewin CR, Firth-Cozens J, Furnham A, et al. Self-criticism in adulthood and recalled Self-criticism in adulthood and recalled childhood experience.childhood experience. J Abnorm Psychol 1992; 101: 561-6. J Abnorm Psychol 1992; 101: 561-6.

Besser A, et al. Besser A, et al. The apple does not fall far from the tree: attachment styles & The apple does not fall far from the tree: attachment styles & personality vul-nerabilities to depression in 3 generations of womenpersonality vul-nerabilities to depression in 3 generations of women. Pers Soc Psychol . Pers Soc Psychol Bull 2005;31:1052-73.Bull 2005;31:1052-73.

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seeing more clearlyseeing more clearly – so much scientific – so much scientific research supports this understanding; this research supports this understanding; this slide focuses on some of the ways early life slide focuses on some of the ways early life

experience affects usexperience affects us

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normal human responsesnormal human responses

sight & smellof food

salivation, gastric secretion

attractivepotential mate

sexualarousal

bullying, rejectionforms of abuse

humiliation, defeathopelessness

care, understanding& encouragement

soothing, self-esteemcourage & hope

Page 41: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

... become internalized ... become internalized dialoguesdialogues

salivation, gastric salivation, gastric secretionsecretion

sexualsexualarousalarousal

humiliation, defeathumiliation, defeathopelessnesshopelessness

soothing, self-esteemsoothing, self-esteemcourage & hopecourage & hope

foodfoodimagesimages

sexualsexualfantasyfantasy

internalinternalself-attackself-attack

internal internal self-caringself-caring

the challengeis to reduce self-attacking & to

nourish the ability to self-care internally

Page 42: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

12 ways to boost self-12 ways to boost self-compassion compassion

7. Write yourself reminder messages on a card you carry, on your 7. Write yourself reminder messages on a card you carry, on your phone, or your computer: phone, or your computer:  There are several research studies There are several research studies showing important benefits from using this kind of writing showing important benefits from using this kind of writing (Kelly, (Kelly, Zuroff et al. 2009; Shapira & Mongrain 2010).Zuroff et al. 2009; Shapira & Mongrain 2010).  Typical instructions   Typical instructions might involve visualising a might involve visualising a "compassion-ate image characterized by "compassion-ate image characterized by warmth, acceptance, reassurance, and a desire to soothe distress. warmth, acceptance, reassurance, and a desire to soothe distress. This image was also to possess qualities of wisdom, empathy, This image was also to possess qualities of wisdom, empathy, forgiveness and non-judgment. Participants were asked to spend 30 forgiveness and non-judgment. Participants were asked to spend 30 seconds visualizing this image, focusing on the compassionate seconds visualizing this image, focusing on the compassionate other's tone of voice, body language, size, and emotions"other's tone of voice, body language, size, and emotions" and then  and then to write from the perspective of this compassionate, to write from the perspective of this compassionate, soothing image soothing image "five statements to themselves ... onto cue cards ... "five statements to themselves ... onto cue cards ... participants were ... told to repeat their compassionate self-participants were ... told to repeat their compassionate self-statements three times per day (morning, midday, and evening), statements three times per day (morning, midday, and evening), over the next two weeks, while engaging in compassionate imagery. over the next two weeks, while engaging in compassionate imagery. They were told to spend approximately one minute visualizing their They were told to spend approximately one minute visualizing their warm, accepting image and up to four minutes reading their self-warm, accepting image and up to four minutes reading their self-statements repeatedly out loud with emotion and warmth".statements repeatedly out loud with emotion and warmth".  Other   Other successful research interventions have used variants on this kind of successful research interventions have used variants on this kind of theme, encouraging participants to try to make the experience vivid theme, encouraging participants to try to make the experience vivid and emotion-eliciting.and emotion-eliciting.

Page 43: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

key points & reflection key points & reflection exerciseexercise

what is “positive what is “positive psychology” & how psychology” & how has it developed? has it developed?

why is it relevant why is it relevant for psychotherapy?for psychotherapy?

assessment issues assessment issues

some initial “tastes”some initial “tastes” Deci & RyanDeci & Ryan FredricksonFredrickson Gilbert & NeffGilbert & Neff

Page 44: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

time to reflect!time to reflect!

Page 45: Psychotherapy & positive psychology James Hawkins, Independent Practice Edinburgh.

the universe is full of magical thingsthe universe is full of magical thingspatiently waiting for our wits to grow sharperpatiently waiting for our wits to grow sharper

Eden PhillpottsEden Phillpotts