How Positive Psychology Can Help Us Thrive, Not Just Survive

Having worked with communities to shape and strengthen culture, I often ask how can we shift our focus from just surviving to thriving? What can we do to help us sustain our capacity to keep creating, innovating, working, and ultimately living a good life?

Since the early 20th century, mainstream psychology has dominated the mental health and wellbeing landscape. It has helped us understand the impact it can make on our daily lives and have access to much-needed resources. Psychologists are now better equipped to address issues, and as a society, we have become more aware of the state of our mental health, including knowing how to support others who may be suffering.

However, having worked with communities to shape and strengthen culture, I often ask how can we shift our focus from just surviving to thriving? What can we do to help us sustain our capacity to keep creating, innovating, working, and ultimately living a good life? Surely our lives are not just about repairing disease. This article aims to explain positive psychology in simple terms and how we can increase our wellbeing toward a flourishing life.

What is Positive Psychology?

Positive psychology explores what makes life worth living... and aims to promote the good life, not just for individuals but also for the communities where we work, live, and play, by using life satisfaction as a measure of wellbeing.

Seligman & Csikszentmihalyi, 2000; Peterson, 2008

Positive psychology explores what makes life worth living, and it is a scientific understanding of positive human functioning and flourishing (Seligman & Csikszentmihalyi, 2000). Seligman & Csikszentmihalyi, founding researchers in the field of positive psychology, say that traditional psychology thus far has been concentrating on healing and recovery from disease. They propose that to thrive, we also need to strengthen our positive qualities, as opposed to only repairing the damage (Seligman & Csikszentmihalyi, 2000). Positive psychologists aim to promote the good life, not just for individuals but also for the communities where we work, live, and play, by using life satisfaction as a measure of wellbeing (Peterson, 2008).

Over the years, however, positive psychology has become more complex and not as black and white when defining the positive and negative aspects of wellbeing (Wong, 2011). For instance, a positive psychological attribute like optimism could be detrimental to our wellbeing if it leads us to take dangerous risks. At the same time, negative emotion such as grief is not bad because it expresses love for someone who has passed away (Lomas & Ivtzan 2016). Interestingly, studies have also shown that our mental health does not mean the absence of mental illness (Keyes, 2002). How we perceive our wellbeing could be subjective, relating to individual judgements on the quality of our lives (Diener et al., 1999). Thus, positive psychology research is vital to individual growth and the strengthening of society, as it teaches us how to live better lives and deal with life’s obstacles.

The Meaning of Wellbeing

Researchers say that the definition of wellbeing may be different for everyone since it is subjective, based on our perceptions of emotional reactions, domain satisfaction, and life fulfilment.

Diener et al., 1999

Positive psychology research encompasses wellbeing, contentment, hope, optimism, flow, and happiness. It also delves into strengthening individual traits such as love, courage, perseverance, wisdom and contributing to society with responsibility, altruism, civility, tolerance, and ethics (Seligman & Csikszentmihalyi, 2000).

When our wellbeing is at its optimum, experts refer to it as flourishing and thriving. The Webster dictionary defines wellbeing as ‘the state of being happy, healthy, or prosperous’ (Merriam-Webster, n.d.). Another definition is ‘how people feel and function both on a personal and social level, and how they evaluate their lives as a whole’ (Michaelson et al., 2012, as cited in Mental Health Commission of NSW, 2017). Researchers say that the definition of wellbeing may be different for everyone since it is subjective, based on our perceptions of emotional reactions, domain satisfaction, and life fulfilment (Diener et al., 1999).

Does this mean that our wellbeing depends on our pursuit of happiness? Researchers have discovered that it is so much more. There are two key wellbeing constructs: hedonic and eudaimonia (Deci & Ryan, 2008). Hedonic wellbeing relates to happiness, pleasure satisfaction and pain avoidance (Ryan & Deci, 2001). Eudaimonia emphasises meaning and self-realisation, based on Aristotle’s belief that true fulfilment comes from doing what is worth doing (Gale et al., 2013). Hedonic wellbeing is viewed as taking care of the needs of one’s self, and eudaimonia is the giving of one’s self to serve others. Both are complementary and equally important (Huta, 2015).

The indigenous concept of holistic does not refer to the whole body. Instead, it is the harmonisation of inter-relating factors such as spiritual, environmental, ideological, political, social, economic, mental, and physical.

Mental Health Commission of NSW, 2017

An incredible resource to help us understand the meaning of wellbeing is the ‘Wellbeing Language and Definition Guide’ written by Dr Lindsay Oades and Fleur Heazlewood. It is based on the knowledge of Aboriginal and Torres Strait Islander communities, offering a holistic concept of wellbeing. They state that the indigenous concept of holistic does not refer to the whole body. Instead, it is the harmonisation of inter-relating factors such as spiritual, environmental, ideological, political, social, economic, mental, and physical (Mental Health Commission of NSW, 2017). In other words, we are diverse human beings who are interconnected in numerous ways as individuals, family groups, communities, and as a society. Our holistic wellbeing stems from achieving harmony in all areas.

A Pathway to Flourishing

We can draw from evidence-based strategies to help us improve our lives as creatives. A widely used flourishing framework is PERMA: Positive Emotions, Engagement, Relationships, Meaning, Achievement.

Seligman, 2011

When we evaluate wellbeing holistically, we can see how various aspects of our lives are interconnected and influence one another. We can draw from evidence-based strategies to help us improve our lives as creatives. A widely used flourishing framework is PERMA, established by Martin Seligman. Known as the father of positive psychology, he says that there are five fundamental elements of wellbeing to flourish in life (Seligman, 2011). They are abbreviated as P-E-R-M-A: Positive Emotions, Engagement, Relationships, Meaning, Achievement.

Positive Emotions

Cultivating positive emotions over time also improves our ability to deal with problems, thus improving our resilience.

Fredrickson, 2001

Positive emotions are the cornerstone of wellbeing (Seligman, 2011). It helps us flourish and is also a sign that we are thriving, making it worthwhile to cultivate for our wellbeing. Cultivating positive emotions over time also improves our ability to deal with problems, thus improving our resilience (Fredrickson, 2001).

Inspired by this model, I sought ways to boost positive emotions throughout the past two and half years of dealing with the pandemic. I started running to regulate my emotions, even though I had never run before. It produced endorphins, which made me happy after each run. My emotional capacity to function began to strengthen over time, increasing my wellbeing during one of the most challenging times.

Other proven methods that help us cultivate positive emotions are gratitude for things that went well (Seligman, 2011), savouring positive experiences (Bryant and Veroff, 2007) and mindfulness meditation which helps regulate emotions (Creswell, 2017).

Engagement

An engaged life brings happiness... Immersing ourselves in a creative project is energising, because when we are in a flow state, we are employing all our cognitive and emotional resources, including our greatest strengths and talents.

Seligman, 2011

An engaged life brings happiness (Seligman, 2011) and increases our wellbeing. Engagement can lead to flow, which is a subjective condition when individuals are completely immersed in something to the point of forgetting time, exhaustion, and everything except for the activity itself (Csikszentmihalyi, et al., 2014). I know we creatives can attest to this when we are making art. Immersing ourselves in a creative project is energising because when we are in a flow state, we are employing all our cognitive and emotional resources, including our greatest strengths and talents (Seligman, 2011), to meet the challenge of the task at hand.

Relationships

Relationships are vital to our happiness because they bring meaning to our lives and provide a sense of accomplishment when we help people...

Seligman, 2011

...but relationships are only beneficial to my wellbeing when I am in a reciprocal connection with people. Helping others on an ongoing basis without wisdom or healthy boundaries can be harmful to my long-term wellbeing.

When we are around other people, we typically have positive experiences (Seligman, 2011). Relationships are vital to our happiness because they bring meaning to our lives and provide a sense of accomplishment when we help people. Scientists have discovered that doing acts of kindness causes the most consistent momentary boost in wellbeing (Seligman, 2011). This discovery confirms Aristotle’s concept that happiness is found in living out of our virtues (Ryan and Deci, 2001) and the desire for good things for others (Papouli, 2019). While I agree with the findings, it is important to note that, in my experience, relationships are only beneficial to my wellbeing when I am in a reciprocal connection with people. Helping others on an ongoing basis without wisdom or healthy boundaries can be harmful to my long-term wellbeing.

Meaning

According to studies, people who report having more purpose have better relationships with their partners, neighbours, and fellow citizens, resulting in improved wellbeing.

Steger, 2017

There is a link between relationships and meaning. It is well-acknowledged that human ties and relationships give life meaning and purpose (Seligman, 2011). According to studies, people who report having more purpose have better relationships with their partners, neighbours, and fellow citizens, resulting in improved wellbeing (Steger, 2017). For me, meaning makes life more fulfilling. It is worth my effort to work through, fight or persevere for whatever or whomever it may be. Living a purposeful life drives me to create the life I want to live, which helps me cultivate more positive emotions and vitality for life (Fredrickson, 2001).

Achievement

People who lead accomplishing lives are frequently engaged in what they do. They often pursue their goals with zeal and experience positive emotions when they achieve what they have set out to do

Seligman, 2011

People who lead accomplishing lives are frequently engaged in what they do. They often pursue their goals with zeal and experience positive emotions when they achieve what they have set out to do (Seligman, 2011), no matter how big or small. In other words, achievements increase our sense of mastery and competence, pushing us to accomplish more and increasing our engagement, contributing to our overall happiness.

While I do not believe that the treatment of diseases should be ignored, positive psychology offers hope for a more sustainable future for the creative arts sector.

Positive psychology is critical for us creatives, as we rebuild ourselves after the last brutal couple of years. In questioning ‘what is a good life?’ (Seligman & Csikszentmihalyi, 2000), positive psychologists continue to discover pathways to how we might set ourselves up to thrive. While I do not believe that the treatment of diseases should be ignored, positive psychology offers hope for a more sustainable future for the creative arts sector. Therefore, it is crucial for us to shift our mindsets from just ’living to survive’ to ‘thriving in life’.

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References

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https://doi.org/10.1093/oxfordhb/9780199396511.013.50

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Mental Health Commission of NSW (2017), Wellbeing language and definitions guide 2017. Sydney, Mental Health Commission of NSW

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