Download - Miriam Akhtar MAPP - wellcoach.com
Miriam Akhtar MAPP
Positive Psychology for Overcoming Depression; Self-help Strategies for Happiness, Inner Strength & Well-being
www.positivepsychologytraining.co.uk
1
Chapters
• The Positive Approach to Depression
• The Positive Psychology Story of Happiness
• Positive Emotions: The Upward Spiral to Well-being
• Savoring the Moment
• The Attitude of Gratitude
• Meditation: the Mindful Approach
• Learning Optimism: Self-defence for the mind
• Resilience: Road to Recovery
• Positive Connections: Other People Matter
• Vitality: Mind, Body & Spirit
• Strengths: You at Your Best
• Positive Directions: Moving Forward
2
The Positive Psychology of
Positive Emotions
Past Present Future
Satisfaction
Contentment
Fulfillment
Pride
Serenity
Gratitude
Joy
Calm
Zest
Bliss
Pleasure
Ecstasy
Curiosity
Inspiration
Elation
Love
Hope
Optimism
Faith
Trust
3
Well-being is… Positive Emotion
Engagement
Relationships Meaning
Accomplishment
The PERMA Model, Seligman, 2011 4
Flourishing is…
…high well-being
Mental disorder Languishing Moderate health Flourishing
The mental health spectrum (Huppert, 2005) 5
What is Flourishing?
‘Adults with complete mental health are flourishing in life with high levels of well-being. To be flourishing, then, is to be filled with positive emotion and to be functioning well psychologically and socially.
Adults with incomplete mental health are languishing in life with low well-being. Thus languishing may be conceived of as emptiness and stagnation, constituting a life of quiet despair that parallels accounts of individuals who describe themselves and life as “hollow,” ”empty,” “a shell”, and “a void” (Keyes, 2002, p210).’
6
Flourishing is…
Core Features Additional Features
Positive emotions
Engagement, interest
Meaning, purpose
Self-esteem
Optimism
Resilience
Vitality
Self-determination
Positive Relationships
Huppert, 2009
7
Negative v Positive
Emotions
• Stop!
• Long
• Heavy
• Go Ahead!
• Short
• Light
Negativity Bias 8
Positive Emotion Negative Emotion
Low Energy
High Energy
Inspired
Optimistic
Confident
Engaged
Eager
Excited
Enthusiastic
Proud
Happy
Stimulated
Astonished
Angry
Annoyed
Fearful
Frustrated
Impatient
Defensive
Irritable
Worried
Anxious
Incensed
Envious
Exhausted
Sad
Depressed
Empty
Hopeless
Tired
Carefree
Calm
Peaceful
Mellow
Relieved
Serene
At Ease
Performance
Burnout
Relaxation
Survival
Adapted from Averill (1997), Larsen & Diener (1992),
Loehr & Schwartz, (2003)
© Positive Psychology Masterclass
Emotions & Energy
9
Serve an evolutionary purpose - narrow thought-
action repertoires - prepare for fight or flight.
Negative emotions help survival.
‘I will survive!’
Negative Emotions
© Fredrickson, 2005
10
Positive Emotions
…open you up to new thoughts, behaviour
and people.
• Change the way your mind works
• Put the brakes on negativity
• Transform you & your future
• Create upwards spirals
• You can increase your positivity
Positive emotions help you to thrive
© Positive Psychology Masterclass
11
Broaden range of thoughts and action
- Help you to think more flexibly, creatively
and productively
Build resources that you can draw on later
Build resilience
Undo the effects of negativity like your
inner reset button eg. how laughter provides
light relief from difficulty
Positive Emotions…
Broaden, Build & Undo
Barbara
Fredrickson’s
Broaden & Build Theory of
Positive Emotions 12
What feels goods does you good…
Joy leads to an urge to play, push the limits and be creative
Interest causes a desire to seek out new information, to explore the world & expand the self
Contentment is a prompt to savor and integrate new perspectives
Pride helps you think big
Elevation inspires you to become better
Love makes you want to share and explore with others, plus all of the above….
13
Broaden & Build Functions of
Positive Emotions © Fredrickson, 2005
14
3:1 = Flourishing
2:1 = Languishing
<1:1 = Depression
The Positivity Ratio:
Positive to Negative Emotions
Losada & Fredrickson, 2005 15
• Emotional well-being is like travelling in a boat
• Illness is like crashing into a rock.
• When resilience is low, this is more likely to happen.
Positive Emotions in Resilience
© Chris Johnstone, Find Your Power,
2nd edition, 2010 16
Raising the level of positive emotions means you don’t crash into the rocks as often and are more able to sail through life’s tough times
Positive Emotions in Resilience
© Chris Johnstone, Find Your
Power, 2nd edition, 2010
17
Any Questions?
18
Positivity
raises and recovers well-being …
A major symptom of depression is low positivity. Positive Psychology’s evidence-based tools increase positivity but also:
• Protect from depression
• Overcome milder cases of depression
• Relieve residual symptoms of major depression
• Prevent relapse into depression
• Take you from surviving to thriving
Flickr. Creative Commons
19
Cultivating Positive Emotions
• Be open, approach with lightness of touch – don’t pressurise
• Create a mindset of positivity
• Accept fleeting nature of positive emotions
• Keep a balance and accept negative emotions
• Engage wholeheartedly with positive experiences
• Find the positive meaning
• What’s going right in life?
• Identify what you love doing and do it!
• Quantity rather than quality counts
Photo: National Garden Bureau
20
Coaching for Positivity
Aim: To increase positive emotions, helping
the client to spiral upwards towards a state
of flourishing.
Tipping point is the Positivity Ratio – 3:1
positive to negative emotions.
Coaching to overcome the negativity bias
Frequency of positive emotion counts more
than quality.
21
From the Latin sapere, which means “to taste”, “to have good tastes” or “to be wise”
Savoring is
“the capacity to attend to,
appreciate and enhance the
positive experiences in
one’s life.” Bryant & Veroff,2007
What for: To maximise a positive experience and overcome the negativity bias
Savoring
© Positive Psychology Masterclass 22
Basking, Marvelling, Relishing,
Luxuriating, Cherishing,
Feasting, Treasuring, Revelling
Savoring comes in many forms…
23
Savoring in all its senses…
• Picture this. Feast your eyes on some wonder or beauty…
• The sound of music, rain against the window, birdsong…
• Relish the fragrance of flowers, coffee, freshly-cut grass, perfume…
• The taste of a ripe mango, creamy brie, a Sauvignon blanc…
• Luxuriate in the feel of a massage, warm bath, enjoy a hug, stroke a pet…
24
Savoring is a process; not an outcome.
Something we do; not something that happens.
Requires your active engagement
• Slow down
• Attend to intently, use all senses
• Stretch out the experience
• Reflect on the sources of enjoyment
How to savor… 4 stepping stones
© Positive Psychology Masterclass 25
Past: Positive Reminiscence
Present: Savoring the moment.
Future: Relishing the Anticipation
How to Savor: 3 Time Orientations
26
Positive Reminiscence
Ask client to reflect on a positive experience.
Open questions directed to the positive
• What was good about it?
• What was the best bit?
• What qualities/strengths did you demonstrate?
• Can use memory prompts eg. photos, awards.
Builds resilience post-setback by reflecting on past achievements, boosting well-being. Reminiscence used as therapy for older people.
Tip:- Can be something to journal about, reliving the memory in its full glory.
© Positive Psychology Masterclass 27
what is good in my life?
what am I grateful for?
what went well?
Three Good Things
28
“A felt sense of wonder, thankfulness and appreciation for life.”
• Practising gratitude associated with increased positive emotions happiness, life satisfaction, optimism, hope, enthusiasm, energy, spirituality, forgiveness. And decreased depression, anxiety, loneliness, envy, neuroticism and materialism (Emmons, 2007).
Three good things.
Gratitude journal.
Gratitude letter/visit.
Gratitude
29
Resources
www.positivepsychologytraining.co.uk
CD/Download at
www.happinesstrainingplan.com 30