1. WHAT IS POSITIVE PSYCHOLOGY ?
Positive psychology was founded by Martin Seligman. Unlike positive thinking, which has not been scientifically proven, positive psychology is based on scientific research. It encourages individuals to train their minds.
Positive psychology is the psychology of “what is going well” and is the study of well-being. This psychology acknowledges that while it is important to understand and address patients’ problems, it is equally important to highlight strengths and qualities that make life “worth living.” What enables us to achieve well-being? Positive psychology aims to promote positive attitudes.
In positive psychology, it is crucial to work on people’s strengths and values.
Values hold an important place in positive psychology. Values represent a “contract with oneself.” Our actions flow from our values. They represent what is important to us, guiding us and providing the motivation to accomplish certain tasks. When we engage in behaviors that align with our values, we experience a greater sense of accomplishment and fulfillment. These are sources of well-being and happiness.
Positive psychology is not about living in a fantasy world where everything is beautiful and perfect. Instead, it involves accepting one’s emotions, maintaining a realistic perspective, and developing resilience (the ability to overcome traumatic shocks, for example). The goal is to adopt new attitudes toward the difficulties we encounter in life.
2. THE IMPORTANCE OF CHARACTER STRENGTHS
Another key concept in positive psychology is the notion of strength. We all possess character strengths. These strengths enable us to behave, think, or feel in the most optimal way to promote good functioning. After numerous studies, researchers have identified 24 character strengths divided into six categories of virtues.
Wisdom and Knowledge
- Curiosity and interest in the world
- Love of learning
- Judgment, critical thinking, open-mindedness
- Ingenuity, originality, practical intelligence
- Perspective, insight
Courage
- Valor and bravery
- Perseverance, industry, diligence
- Integrity, authenticity, sincerity
- Enthusiasm
Humanity and Love
- Love and attachment
- Kindness and generosity
- Social intelligence
Justice
- Teamwork, duty, loyalty
- Fairness, impartiality
- Leadership
Temperance
- Forgiveness
- Humility and modesty
- Prudence, discretion, caution
- Self-control, self-regulation
Transcendance
- Appreciation of beauty and excellence
- Gratitude
- Hope, optimism, future-mindedness
- Humor and joy
- Spirituality, sense of purpose, faith, religiosity
If you want to know your strengths, there is a test available. You can find it by clicking here. These strengths are a crucial factor in our well-being. Using them allows us to derive pleasure and achieve greater satisfaction.
3. FACTORS PROMOTING OPTIMISM, MOTIVATION, AND SATISFACTION
Positive psychology includes 5 fundamental pillars unified in a model called PERMA. This model comprises the main components that contribute to well-being.
- P for Positive Emotions: This category includes various positive emotions that lead to well-being, such as pleasure, comfort, warmth, and interest. It is essential to focus more on the positive emotions in our daily lives.
- E for Engagement: This refers to experiencing optimal moments, also known as flow. To achieve this, we engage in tasks that absorb us completely, making us lose track of time. There is total engagement in these activities, which often utilize our skills (e.g., playing music). These activities not only generate positive emotions but also help develop additional competencies.
- R for Relationships: Positive social relationships are essential. Happiness is not individualistic but also depends on our connections with others. Humans are fundamentally social beings. These relationships can provide a sense of security and support during difficult times.
- M for Meaning: The goal is to find meaning in life. To find meaning, it can be important to be part of something larger than oneself, such as serving a greater cause that matters to us.
- A for Accomplishment: The sense of accomplishment holds a significant place in well-being. It is important to have personal goals to achieve. Setting a goal and striving to achieve it is crucial. It is necessary to take time to reflect on the progress made and the benefits of reaching this goal. Having successes in life is important for full self-fulfillment.
This model serves as a guide toward well-being. It is important to be aware of this model to apply its recommendations. It is also necessary to focus on positive emotions, engage in activities that make us truly happy, pay attention to positive social relationships, find meaning in our lives, and set and achieve our goals.
4. USING POSITIVE PSYCHOLOGY IN VIRTUAL REALITY EXPOSURE THERAPY
Understanding positive psychology and its tools has enriched cognitive-behavioral therapy. In the context of positive psychology, during virtual reality exposures, the therapist will encourage the patient to focus on the positive aspects of the exposures and the positive emotions experienced.
TERVs will suggest exercises to practice between sessions to continue the patient’s progress. Among these exercises, the psychologist may explain and recommend the use of positive psychology exercises.
5. EXAMPLES OF POSITIVE PSYCHOLOGY EXERCISES
Here are some simple, effective exercises :
- Every day, take some time at the end of the day to note in a journal the positive things from your day. Try to find three. These can range from significant events to smaller moments that brought positive emotions (e.g., an interesting conversation, a good meal).
- Similarly, instead of noting positive things, you can focus your writings on your achievements during the day. All the little victories, the small tasks you managed to accomplish (e.g., organizing your papers, preparing meals for the week).
- As we saw in the PERMA model, it is important to engage in activities that bring us pleasure and allow us to fully immerse ourselves. You can make a list of activities you’d like to do and plan them in your schedule!
- Now that you have identified your strengths, choose one each day or week and try to put it into action.
Practice mindfulness exercises whenever possible, which help you stay present in the here and now.