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Positive Psychology and the Science of Sustained Happiness
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David D Nowell PhDwww.DrNowell.com
www.DrNowell.com
DavidNowell
DavidNowellSeminars
Overview
• What is Positive Psychology?• Why happiness?• 11 happiness activities• Supporting resilience• Maximizing your brain’s built-in hard-wired
reward-and-planning system• Preferred States Inventory: Identifying your
unique motivational blueprint
Appendix J
WHAT IS POSITIVE PSYCHOLOGY?
Is there a “negative psychology”?
• Anger: 5,584• Anxiety: 41,416• Depression:
54,040
• Joy: 415• Happiness:
1,710• Life
satisfaction: 2,582
Happiness
Appendix A /B
Happiness
• Pleasure, happiness, contentment?– Evans, 2008
• Love of life– Abdel-Khalek, 2007
Happiness
• Hedonia and eudamonia
Happiness
• Hedonia and eudamonia– the better course of action is not always the one
that satisfies the current desire or even an abiding desire.
Key findings
Kraft & Pressman, 2012
WHY HAPPINESS?
Happier people…• Are half as likely to die• Half as likely to be disabled• Live longer than average• Have better health habits • Have lower blood pressure• Have more robust immune systems• Are more productive on the job• Have higher incomes• Are able to tolerate more pain
“I feel uneasy about the company I’m with…religionists, philosophers, yearners, utopians, Pollyannas, rather than the tough-minded scientists I admire so much more.”
Feeling good
Functioning well
Feeling good
Functioning well
Feeling good
Functioning well
Feeling good
Functioning well
“PERMA”Positive emotions
Engagement / flowRelationships
“bad is stronger than good” (Baumeister et al, 2001)
Framingham Heart Study
“…happiness, like health, is a collective phenomenon.”
Gilbert et al, 2009• interview someone who has attained your goal
Is there a happiness “set point”?
Lyubomirsky, S. (2007)
Lyubomirsky, S. (2007)
Lyubomirsky, S. (2007)
Lyubomirsky, S. (2007)
Lyubomirsky, S. (2007)
• Fujita & Diener, 2005– 24% of sample changed significantly over time
11 HAPPINESS ACTIVITIES
KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness
COURAGE & FIRMNESS6. Bravery7. Persistence8. Integrity9. Vitality
HUMANITY & LOVE 10. Give & receive love11. Kindness12. Social intelligence
JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership
TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence19. Self-regulation
TRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality
KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness
COURAGE & FIRMNESS6. Bravery7.
Persistence8. Integrity9. Vitality
HUMANITY & LOVE 10. Give & receive love11. Kindness12. Social intelligence
JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership
TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence
19. Self-regulationTRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality
KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness
COURAGE & FIRMNESS6. Bravery7. Persistence8. Integrity9. Vitality
HUMANITY & LOVE 10. Give & receive love11. Kindness12. Social intelligence
JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership
TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence19. Self-regulation
TRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality
Applying strengths in counseling
• Seligman et al, 2005
“Strengths” and “talents”
• Energizes you• Feels like the “real you”• Leads to peak performance
• Most common across cultures– kindness, fairness, authenticity, gratitude, and
open-mindedness• Most associated with well-being in US and
Swiss sample– love, hope, curiosity, zest, and gratitude
Peterson & Park, 2009
Journaling
• Trauma• Physical rehabilitation• Romantic breakup
Journaling
Mankad et al, 2009
Journaling
Lewandowski, G. (2009).
gratitude
x
Gratitude
The Gratitude ExerciseAt the end of each day, after dinner and before going to sleep, write down three
things that went well during the day. Do this every night for a week. The three things you list can be relatively small or large in importance. After each positive event on your list, answer in your own words the question: “Why did this good thing happen?”
Seligman et al (2005)
Koo & Algoe (2008)
Byrd-Craven, J., Geary, D. C., Rose, A. J., & Ponzi, D. (2008). “Co-ruminating increase stress hormone levels in women”
gratitude
x
Savouring
• relishing • cherishing • treasuring • reveling • basking • luxuriating • marveling • delighting • revering
gratitude
x
How to savour
• slow down• pay attention • use all your senses • stretch out the experience • reflect on your enjoyment
Flow
Mihaly Csikszentmihalyi
Flow
Flow
Flow
Flow
Flow
• Cultural context– Moneta, 2004
Japanese subjects
• Cultural context– Moneta, 2004
Chinese subjects
Applications of Flow
KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness
COURAGE & FIRMNESS6. Bravery7. Persistence8. Integrity9. Vitality
HUMANITY & LOVE 10. Give & receive love11. Kindness12. Social intelligence
JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership
TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence19. Self-regulation
TRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality
Trackyourhappiness.org
“not exercising is like taking depressants”
– Tal Ben-Shahar
Physical Exercise
• Neurotrophic factor• Hippocampal growth• Counteract stress-related hormones• Addictions• Attention / focus• Age-related cognitive decline• Anti-depressant qualities
Physical Exercise
• Neurotrophic factor• Hippocampal growth• Counteract stress-related hormones• Addictions• Attention / focus• Age-related cognitive decline• Anti-depressant qualities
Physical Exercise
• Neurotrophic factor• Hippocampal growth• Counteract stress-related hormones• Addictions• Attention / focus• Age-related cognitive decline• Anti-depressant qualities
• Effective antidepressant benefits among older adults– Blumenthal et al, 1999– Alfermann & Stoll, 2000– McAuley, 2010
• And among children– Biddle & Asare, 2011
• Higher “dose”?– Courneya et al, 2014
• Add-on strategy for treating depression?– Mura et al, 2014
• Resistance to colds– Montagne, 2010
• Improved sleep– Reid et al, 2010
• Improved heart rate variability (HRV)– Segerstrom et al, 2011
Optimism
• Hope• Self-efficacy• Goal-setting
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128
what IS vs. what COULD BE
Appendix G
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129
what IS…
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130
…what COULD BE
• Hope–Pathways thoughts – what causes what–Agency thoughts – who causes what
Appendix C / D
• Hope–Academics–Athletics–Physical health– Social connection
• Accentuating Hope–Pathways thoughts• Break big goal into steps• Concentrate on 1st subgoal• Mentally rehearse; how will you handle roadblock?• Who do you know, who can you get to know, to give
you advice?• What new skills will you need to learn to reach your
goal?
• Accentuating Hope–Pathways thoughts–Agency thoughts• Recognize that YOU have chosen the goal• Practice self-talk• Recall your successes• Ask yourself “how am I doing”? Check in.• Be clear on the “why” of your goals.
Self-efficacy
• Hank: “I have things I need to do to improve my marriage, my health and my financial situation, but I honestly believe that I have zero chance of actually making any of those three things actually get better. ”
The Self-esteem
Abacus
Goal-setting
Appendix H
• High school students and leisure– Erickson & Compton, 1982– Glancy, Willits, and Farrell, 1986
• Vacation satisfaction– Nawijn, Marchand, Veenhoven, & Vingerhoets,
2010• Older adults and life satisfaction– Heo, Lee, McCormick, & Pedersen, 2010
How many hours do the British work?
In 1870: 2970 hours per year
How many hours do the British work?
In 1870: 2970 hours per yearIn 2012: 1654
How many hours do the British work?
In 1870: 2970 hours per yearIn 2012: 1654 (1728 for Australians)
Ilona Bonniwell
www.TheTimeParadox.comclick “surveys”
Relationships
"By far the greatest predictor of happiness in the literature is intimate relationships"
– Sonja Lyubomirsky
Rilling et al, 2012
Appendix J
Gable & Reis, 2010
the challenge of a “but-free day”
Fiese et al, 2002
Lyubomirsky, S., et al, 2005
KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness
COURAGE & FIRMNESS6. Bravery7. Persistence8. Integrity9. Vitality
HUMANITY & LOVE 10. Give & receive love
11. Kindness12. Social intelligence
JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership
TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence19. Self-regulation
TRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality
Kindness
Appendix J
Forgiveness
• Decisional forgiveness• Emotional forgiveness• Expressing forgiveness• Restoration
– Worthington, 2003
Do you want to be right?Or do you want to be in relationship?
Appendix E
Religion, Meaning and Depth
Alain de Botton
Abdel-Khalek, 2007
Abdel-Khalek, 2007
Abdel-Khalek, 2007
10% 100%
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
High self-esteem
Feeling happy
Others’ approval
Getting along well with others
21 “life bucks”
10% 100%
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
$1 $2 $3 $4 $5 $6 $7 $8 $9 $10
High self-esteem
Feeling happy
Others’ approvalGetting along well with others
21 “life bucks”
11 Happiness activities
• Use your strengths• Journaling• Gratitude• Savouring• Flow• Physical exercise
• Optimism and hope• Relationships• Kindness• Forgiveness• Meaning
“replicability of results”
SUPPORTING RESILIENCE
“Positive developmental outcomes despite adverse experiences”
• Assets / risks• Protective processes /
vulnerabilities•Competence / adversity
Three Keys to Family Resilience
• Family belief systems
• Organizational patterns
• Communication processes
Walsh (2006)
Family Belief Systems
• Making meaning of adversity
• Positive outlook
• Transcendence and spirituality
Organizational Patterns
• Flexibility
• Connectedness/Cohesion
• Social and economic resources
Communication Processes
• Clarity
• Open emotional expression
• Collaborative problem solving
Resilience and Culture
Resilience
“Resilience is often the most commonly observed outcome trajectory following exposure to a potentially traumatic event.”
(Bonanno 2005)
Positive outcome after spinal cord injury
• living a normal life, just doing things differently
• overcoming challenges: determination to succeed
• using the resources available to me
Post-traumatic Growth
Post-traumatic Growth Inventory
I established a new path for my life.I know better that I can handle difficulties.I changed my priorities about what is important in life.New opportunities are available which wouldn't have been
otherwise.I have more compassion for others.I discovered that I'm stronger than I thought I was.I have a greater sense of closeness with others.
Tedeschi & Calhoun (1996)
• Strategies• Strengths• Resources• Insights
Neuroplasticity
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216
“NeuroMalleability”
• Physical Exercise• Novel Learning Experience • Sleep• Nutrition• Stress Management / Meditation
UNDERSTANDING YOUR BRAIN’S REWARD-AND-PLANNING SYSTEM
What’s your “one thing”?
Appendix F
Image: wikimedia commons
Cortico-striatal loop
Cortico-striatal loop
The reward-and-planning system
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Block Distractions
Ways the reward-and-planning system can go wrong
• Dante: “My biggest problem is that I want to do everything all at once!”
Ways the reward-and-planning system can go wrong
• Inna: “I just get blank. I usually start sitting more slouched, hold my head with my left hand, ….you freeze and instead of being able to think of alternatives, you start thinking to yourself that you cannot find a logical answer and you are tempted to avoid it as if it poses a threat somehow to you.”
Ways the reward-and-planning system can go wrong
• Hank: “I have things I need to do to improve my marriage, my health and my financial situation, but I honestly believe that I have zero chance of actually making any of those three things actually get better. ”
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Block Distractions
The reward-and-planning system
Goal / State
We don’t do anything we’re not motivated to do
The reward-and-planning system
Goal / State
OBSTACLES• Insight• Disconnect from values• Diminished options• Overly influenced by externals• Too busy with current activity
The reward-and-planning system
Goal / State
STRATEGIES• Identify the goal-behind-the-
goal (what do you want to feel?)
• Letter from the future
The reward-and-planning system
Goal / State
Identify Tasks
The reward-and-planning system
Identify TasksOBSTACLES
• Working memory• Understanding cause-
effect• Self-efficacy• Role models
The reward-and-planning system
Identify Tasks
STRATEGIES• Coaching• Interview someone who’s
already done it• Vocational counseling
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Ways the reward-and-planning system can go wrong
• Dante: “My biggest problem is that I want to do everything all at once!”
The reward-and-planning system
Sequence/ Problem solve
OBSTACLES• Working memory• Self-efficacy• Learned helplessness
The reward-and-planning system
Sequence/ Problem solve
STRATEGIES• Coaching• Mind-mapping software / apps• Review your successes and strengths:
What evidence do you have that you CAN do this?
• Psychotherapy
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248
easy hard
The reward-and-planning system
Sequence/ Problem solve
STRATEGIES• Coaching• Mind-mapping software / apps• Review your successes and strengths:
What evidence do you have that you CAN do this?
• Psychotherapy
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Block Distractions
The reward-and-planning system
Block Distractions
OBSTACLES• Field dependent
(sensitive to novelty)• Difficulty determining
saliency• Working memory• Easily discouraged
The reward-and-planning system
Block Distractions
STRATEGIES• The Body Double• Pomodoro Technique• StayOnTask app• Increase salience (what’s
in it for me?)
Increase salience
StayOnTask app
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Block Distractions
The reward-and-planning system
Goal / State
The reward-and-planning system
Goal / State
OBSTACLES• Picked wrong task• Picked wrong goal (“state”)
The reward-and-planning system
Goal / State
STRATEGIES• Maintain boundaries• Ask “what about this do I
want?”• Get clear about your unique
motivational blueprint.
Oppositional-defiant disorder as a
learning disorder
The reward-and-planning system
Goal / State
Identify Tasks
Sequence/ Problem solve
Block Distractions
PREFERRED STATES INVENTORYIdentifying Your Motivational Blueprint
Dopamine is the neurotransmitter of:
• Reward• Motivation• Woo hoo!• Yay!• Happy• Success• Pride• Orgullo• Stoltz
What does dopamine feeeel like?
Quick: Name one thing your child is crazy about
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272
Quick: Name one thing you are crazy about
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04/10/2023 279Nummenma et al 2014
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280
Peak experiences
• Looking at old pictures. • My mother FINALLY getting on the Internet! • Being somebody important in someone else’s life. • Realizing you have done the right thing no matter how
badly it hurts.• Finishing an article or writing project. • Paddling out at the crack of dawn with no one around.• Going to your girlfriends play and turning to your friend to
say, "That's my girl."• The comfortable silence between the closest of friends. • Rising before sunrise to ride horses.
• Soft pajamas. • Kissing your boyfriend for the first time. • The sound of natural running water.• Watching your kids sleep (finally) after a long day. • Smelling rain.• Checking something off your to-do list.• Thinking of an ex- and smiling without being sad.• Learning how to change a tire all by yourself.• Finding a $5 bill in an old jacket pocket.• Having the car packed to perfection, just waiting for you to
get behind the wheel and go!
Preferred States InventoryAppendix G
1. Call to mind a “peak” moment– When was this?– Who was there?– Where were you?
2. Clarify sensory detail– What exactly did you see?– What were you hearing?– Was there texture? Temperature?– Were there smells?
Preferred States Inventory
3. Identify the highlight moment– What was the very best part of all that? If you had
to choose just one moment?
4. Say hello to your body – What were you feeling, in your body, right in the
middle of all that?– Where exactly – in your body – did you feel that?– What words would describe that feeling?
Preferred States InventoryAppendix G
1. Call to mind another “peak” moment– When was this?– Who was there?– Where were you?
2. Clarify sensory detail– What exactly did you see?– What were you hearing?– Was there texture? Temperature?– Were there smells?
Preferred States Inventory
3. Identify the highlight moment– What was the very best part of all that? If you had
to choose just one moment?
4. Say hello to your body – What were you feeling, in your body, right in the
middle of all that?– Where exactly – in your body – did you feel that?– What words would describe that feeling?
Preferred States Inventory
• Walk through the 4 steps again, with other peak moments (mix it up - find big moments as well as smaller moments, and find experiences from last week as well as from 10 years ago)
• After you’ve walked through 10 or 15 of your best moments, notice what patterns and themes show up for you
• What do you like to feeeeel? In your body? What are your preferred states?
Overview
• What is Positive Psychology?• Why happiness?• 11 happiness activities• Supporting resilience• Maximizing your brain’s built-in hard-wired
reward-and-planning system• Preferred States Inventory: Identifying your
unique motivational blueprint
UIGSNBLKADNQ
“Until I got still, nobody but little kids and dogs noticed the beautiful quiet.”• Unique• Intention• Gratitude• Savoring• Nagging/open question• Best thing I hadn’t noticed yet
Appendix I
UIGSNBLKADNQ
“Until I got still, nobody but little kids and dogs noticed the beautiful quiet.”• Lighten the load (forgiveness)• Kindness• Audacious goal• Doubts?• New-self exercise• Quiet
www.slideshare.net/dnowell
Enough happiness to keep you sweet;Enough trials to keep you strong;
Enough sorrow to keep you human;Enough hope to keep you happy;
Enough failure to keep you humble;Enough success to keep you eager;
Enough friends to give you comfort;Enough wealth to meet your needs;
Enough faith to banish depression;Enough determination to make each day better than yesterday.
Let’s stay in touch!
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Visit on the web: www.DrNowell.com
@davidnowell David Nowell Seminars
David D Nowell PhD
addictions
x
Eating disordersWhere are you
when you are eating?
Hope comes from believing your efforts can make a difference
Carol Dweck and colleagues gave children a fairly simple puzzle and told half the kids a comment that told them they were smart and the other half that they must have worked hard to solve the puzzles. Then they offered them a choice of simple or challenging puzzles. 90% of the kids who were praised for effort chose the difficult puzzles; a majority of the kids who were praised for intelligence chose the easier ones. Then all the kids were given some difficult puzzles. Then some that were about as easy as the initial ones. The “work hard” kids did 30% better than they had in the initial scores, while the “intelligence” kids scores declined by 20%.
A. Cimpian et. al (2007). “Subtle Linguistic Clues Affect Children’s motivations,” Psychological Science, 18:314-316.