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The Science and Application of Positive Psychology Laura Delizonna, PhD DrLaura@ChoosingHappiness.com My Background • Background • Work activities • Focus – Clinical psychologist – Specialize in Cognitive-Behavioral Therapy and Positive psychology – Cognitive-Behavioral Therapy with adults and couples in private practice – Teach at Stanford University – Do workshops – Writing a book – Skills of happiness • • • How to increase sustainable happiness Emotional intelligence Mindfulness – I not research anymore I read others’ research and apply it Why I study and teach happiness? • I believe sustainable happiness is reachable • I believe happier individuals would create a more peaceful world – Happiness emerges when life is lived skillfully – These skills can be learned “Be the change you want to see.” –Mahatma Ghandi “With realization of one's own potential and self-confidence in one's ability, one can build a better world.” -The Dalai Lama What is Positive Psychology? -A scientific study of well-being and practices in individuals and communities -Two aims To understand and identify • • • • strengths, Positive emotions, optimal functioning, Virtues To develop interventions and programs that enable individuals and communities to thrive A Shift in Focus Disease Model Positive Psychology Identify and Build Strengths and Positivity Identify and Fix Problems • Empirically Supported Treatments for mental illnesses • “You already have a life, now use it.” History of Positive Psychology Throughout time people have been asking, “What are the keys to happiness?” Previous psychologists • Roger, Maslow, Humanistic psychology Contemporary researchers • Self-efficacy • • The study and promotion of positive human • • • Not much research Theory and practice only Broader view of intelligence • experience • Bandura Sternberg, Gardner, Salovey Neurobiology of positive emotion • Davidson The Science of Happiness • Initially called Subjective Well-Being • Many types of happiness – “Happiness is non-scientific” – Is happiness worthy of rigorous study? – Cross-cultural confusion – Language differences – Sources of happiness are different between cultures and individuals What Type of Happiness? • Not just momentary happiness, joy, pleasant emotions • • Sustainable, long lasting – Satisfaction, contentment, fulfillment, and positive emotion Not absence of negative emotions and/or experiences Negative emotion, Positive emotion, and Satisfaction Happiness Happiness -10 Negative +10 Positive emotion emotion They can be independent Negative Positive Life emotion emotion Satisfaction from each other Analyzing Your Assumptions INFORMATION PROCESSING CHAIN FACT / EVENT • What you feel and begins with what you think Interpretations Emotion Plan Action “A man is but the product of his thoughts what he thinks, he becomes.” –Mohandas Ghandi 66 Assessments NOT Optimism! Meaning • We all have a finite number of days in life • Does your life on the outside reflect who you are on the inside? – How will you spend them? 69 Meaning Is Created • • Values – Pursue goals that you value • Achievement, family, friends, community impact, fun? • Recognize the meaningful impact of your actions and contributions – Deci and Ryan (2000) Strengths – Use your strengths at work, projects, in relationships, play, hobbies • Seligman, Steen, Park, and Peterson (2005) 70 Examples of Strengths WISDOM & KNOWLEDGE Curiosity Love of learning Judgment Ingenuity Social intelligence Perspective COURAGE Valor Perseverance Integrity HUMANITY 10 Kindness 11 Loving JUSTICE 12 Citizenship 13 Fairness 14 Leadership TEMPERANCE 15 Self-control 16 Prudence 17 Humility TRANSCENDENCE 18 Appreciation of beauty 19 Gratitude 20 Hope 21 Spirituality 22 Forgiveness 23 Humor 24 Zest 24 identified by Seligman and colleagues, but many more What Are Your Unique Strengths? • Identify your Signature Strengths • • -Unique skills or inherent characteristics -Make you feel like you when using them Use them everyday in work, play, social activities Use them in meaningful activities – In the service of something greater or your personal values 72 Assessments Questionnaires to Assess Meaning, Values and Signature Strengths Success and Happiness= Meaning + Skills + Pleasure What is What are you Meaningful Skilled at? to you? Success and Happiness Activities What is Pleasurable to you? 74 Questions to Guide You THREE QUESTIONS FOR LIVING AUTHENTICALLY 1: What feels meaningful? 2: What am I good at? 3: What I enjoy? HOH-Authenticity 75 Main Findings in Happiness Research Gratitude Relationships Engaging Activities “Flow” Optimism Meaning 76 YOUR HAPPINESS WHAT IS HAPPINESS? WHAT MAKES YOU HAPPY? What are two things that currently make you happy? HOW MUCH HAPPIER COULD YOU BE? OBSTACLES TO HAPPINESS What are three things that get in the way of your happiness? YOUR ACTION PLAN What could you to increase your happiness? 77 What would happen if… You were even happier? 78 What would happen if… …collectively we were happier in our families, workplaces, communities, society, and world? 79 Share your experiences! • • Send me questions or reflections Email if you want slides or handouts, or to just say, “Hi!” DrLaura@ChoosingHappiness.com 80 [...]... Life Satisfaction Survey Data Scale 1-10; nations=130; Best to worst possible life you can imagine for yourself? Top Middle range Bottom >7.9 ± 6.0