Authentic Happiness – Positive Psychology

Martin E. P. Seligman

Why bother to be happy? Your thinking is faster and broader You have (generally) better health &

longevity You are more productive You build social resources better Your thinking is generally more tolerant,

creative, constructive and non-defensive. You tolerate pain better

What External Circumstances Make us

Happy? Money – once above a certain level, no. Marriage – robustly related to happiness Social life – yes Negative emotion? – complex Age – no. Intensity of emotion changes with

age. Health – generally, no. Education, climate, race, gender – no Religion - yes

What circumstances will maximize happiness?

1. Live in a wealthy democracy, not an impoverished dictatorship (strong effect)

2. Get married (robust, but not causal effect)

3. Avoid negative events & negative emotions (moderate effect)

4. Acquire a rich social network (robust effect, but perhaps not causal)

5. Get religion (moderate effect).

What circumstances make little difference?

Making more money (Once above a certain comfort level, not important)

Stay healthy (subjective health, not objective health matters)

Get as much education as possible (no effect)

Change your race or move to a sunnier climate (no effect).

Authentic Happiness in the Present Changing thinking patterns Identifying pleasures and

gratifications (reinforcers) Developing strengths and virtues

that increase the levels of gratification in our lives.

Authentic Happiness in the Present Pleasures

The bodily pleasures The higher pleasures Enhancing the pleasures

Habituation Savoring Mindfulness

Authentic Happiness in the Present Gratifications

Involve total absorption, suspension of consciousness, flow

About enacting personal strength and virtues.

Flow The task is challenging and requires skill We concentrate There are clear goals We get immediate feedback We have deep effortless involvement There is a sense of control Our sense of self vanishes Time stops

Flow – research findings ‘Low flow’ teenagers

Are ‘mall’ kids Watch TV a lot

Flow – research findings ‘High flow’teenagers have hobbies Engage in sport Spend time on homework Have deeper social ties Are high on most measures of psychological

well-being Think their ‘low flow’ peers are having more

fun Do not perceive their engagement as

enjoyable

What are the personal strengths and virtues?

Strengths and Virtues The Virtues:

Wisdom and knowledge Courage Love and humanity Justice Temperance Spirituality and transcendence

Strengths and Virtues The strengths linked with Wisdom

& Knowledge Curiosity Love of Learning Judgement Ingenuity Social Intelligence Perspective

Strengths and Virtues The strengths linked with

Courage Valour Perseverance Integrity

Strengths and Virtues The strengths linked with

Humanity & Love Kindness Loving

Strengths and Virtues The strengths linked with Justice

Citizenship Fairness Leadership

Strengths and Virtues The strengths linked with

Temperance Self-control Prudence Humility

Strengths and Virtues The strengths linked with

transcendence Appreciation of beauty Gratitude Hope Spirituality Forgiveness Humour Zest

Errata from the web-site www.authentichappiness.org Satisfaction with Life Scale Signature Strength survey Children’s Strengths Survey Optimism Survey