© Mark Williams

• I see trees of green, red roses tooI see them bloom for me and youAnd I think to myself what a wonderful world.I see skies of blue and clouds of whiteThe bright blessed day, the dark sacred nightAnd I think to myself what a wonderful world.The colors of the rainbow so pretty in the skyAre also on the faces of people going byI see friends shaking hands saying how do you doThey're really saying I love you.I hear babies crying, I watch them growThey'll learn much more than I'll never knowAnd I think to myself what a wonderful worldYes I think to myself what a wonderful world.

What a Wonderful World (Louie Armstrong)

© Mark Williams

Strength, Happiness, Emotions, and Resilience强项 , 情感，幸福和睿智

Dr Mark Williams Ph.D.Professor of Applied Positive Psychology

Shenzhen University     Mobile: (0011 86 755) 13480129331

email: markw.positive@gmail.com web: www.aappi.net

© Mark Williams

Revision:

Positive people

tend to get a high

income

• Positivity strength means having high self esteem, self-efficacy, locus of control and emotional control (i.e. factors leading towards high levels of resilience). 高积极性的手段具有高自尊，自我效能，控制和情绪控制（即高弹性的因素，对各级领导轨迹）。

Income at age 50 预计收入为 50 岁

High-positive people 非常积极的人

Low-positive people 积极的人低

Grade Point Average at high school 平均成绩在高中

Low score 低评分 High score 高分

Judge, T. A., & Hurst, C. (2007).

© Mark Williams

2 Chinese StoriesMr. Pin Piang

Ms. Li Ling

Ms. Pi Ping

Mr. Lin Liang

From small cities near Guangdong; worked very hard in school; Had to work hard; graduated from SZU in 2005 because they forced himself to get interested in their major of English; Strong and satisfied?

From Shenzhen; had tutors because their family is rich; talented and handsome; graduated from SZU in law and in management without working very hard at their studies; Strong and satisfied?

© Mark Williams

2 Chinese StoriesMr. Pin Piang

Ms. Li Ling

Ms. Pi Ping

Mr. Lin Liang

Liang and Ling had a small love story at SZU, gradually moving from friendship to love when Ling got a position as English teacher and Liang got paid employment in a real estate firm. They married in 2007.

Piang and Ping had a big love story at SZU that continued when they both got internships and then paid employment, Ping in a law firm and Ping as a manager in a real estate firm. They married in 2007.

© Mark Williams

Positive Psychology Course Assessments1.

Every week send a short email briefly listing 10 good things using the PERMAGASMIC model (50-80 words) to markw.positive@gmail.com

30%

2.

Group PPT on applying positive psychology to some area of work and life (leader to give me an A4 sheet with group member names and what week you want to present - weeks 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, or 15)

10%

3.

Personality strengths email describing your 5 major personality strengths (see www.cnenn.com )

10%

4.

Individual speech on your life dreams and your 5 year and lifetime goals (weeks 10, 11, 12, 13, 14, 15)

10%

5.

Attendance, participation, and informal test in last week of course (e.g. Write 3-5 things you learned or experienced in this course, especially something that has changed your life)

40%

© Mark Williams

How to do well in this course 1. Send me an email each week to

markw.positive@gmail.com about 10 good things that happened during the week under the headings P-E-R-M-AG-A-S-M-I-C

2. Team up in groups of 2 or 3 or 4 students and present a PPT to the whole class

3. Give short speech on your 5 major personality strengths and the 3 things that helped you to become strong and happy in this course

4. Attend classes, write gratitude letter, and sit the short feedback test in the final class about the 5 positive psychology things that most powerfully changed your life this semester

© Mark Williams

PERMAGASMIC Weekly Email (30%) Assess. 1Dear Mark, I am grateful for a PERMAGASMIC (orgasmic, fantastic, cosmic) week:

P. Positive emotions: Enhanced by savouring the fun of playing with my young nephew.E. Engaged in work and life: setting timetable and schedules to finish all my homework on time.R. Relationships: Enhancing my romantic relationship by going for a walk with my girlfriend.M. Meaningful purpose: Enhanced by reading articles about my future profession.A. Achievement towards goals: making progress towards my goal of walking fast 30 minutes every day.G. Giving: I gave some coins most days to my friends and paid for my friend at a mealA. Acting and living, right now in this moment, exactly like the strongest and happiest person I ever dreamed I could be – indeed I am acting and living as that person right now!S. Strengths: Went online to www.cnenn.cn and found my character strengths and am using them nowM. Morphing: My eye was hurt – I used the “ABC-reward” method tried to overcome the fear in my heart and just listened to the doctor using the belly-breathing method to relaxI. Inhale-exhale STOP-SLOW: Belly breathing, “Stop and Smile, Take a while – Take a breath, yes breathe in now, Open my eyes, Open my ears, wait for a wonderful thing”C. Communication: Had active-constructive communication with my brother and he smiled with me.

Regards, Arthur

© Mark Williams

How do you feel right now? 现在你感觉如何 ?1. Excited – enthusiastic – interested – uninterested – bored兴奋 - 热情 – 感兴趣 - 不感兴趣 - 无聊

2. Joyous – happy - so-so – sad - depressed欢乐 - 愉快 - 马马虎虎 - 悲伤 - 沮丧3. Peaceful – relaxed – unrelaxed – agitated – jealous - angry 平 静 - 放松 – 拘束 – 焦虑 - 妒忌 - 愤怒

4. Powerful – confident – ok – timid - scared强势 - 自信 - 好 - 胆小 - 害怕。5. Lively – energetic – listless – lazy - tired - exhausted 活泼 - 精力充沛 – 无精打采 - 懒惰 –累 - 精疲力尽

6. Uplifted – elevated – clear – unclear - confused 提升 – 振奋 - 清晰 - 不清晰 – 混乱

© Mark Williams

Happiness Measure幸福周测量

• “Today, I’ve generally been feeling 在过去的一周中，我一般都感觉 ______”• “Over the last few days, I’ve generally been feeling 在过去的几天 ，我一般都感觉 ______”• Draw a graph in your note book recording your

Happiness Measure from last week with this week

10 = extremely unhappy 极度不高兴20 = very unhappy 非常不高兴30 = quite unhappy 很不高兴40 = a little unhappy 有点不高兴50 = Neutral 平淡，无所谓开心不开心60 = a little happy 有点高兴70 = quite happy 很高兴80 = very happy 非常高兴90 = extremely happy 极度高兴 100 = perfectly blissful

© Mark Williams

1. In general, my positive emotions (happiness, pleasure, optimism, etc) give me an extremely happy life.

2. In general, my negative emotions (sadness, concern, doubt, etc) are very well balanced and necessary.

3. Overall, I feel extremely satisfied with my life.4. Overall, I wholeheartedly say “yes” to what I have

done and what has happened in my life.5. Overall, I think I am and look very attractive in my own

way.

Life Happiness Measure (Based on Ed Diener’s SWLS)

7 = Strongly agree 非常同意6 = Agree 同意5 = Slightly agree 略同意4 = Neither agree nor disagree 既不同意也不反对3 = Slightly disagree 稍有不同意2 = Disagree 不同意1 = Strongly disagree 强烈不同意

© Mark Williams

Assessment 2 (10%): Group PPT• Group PPT on applying Positive Psychology to some

area of life or work • In groups of 2-4 students, create a PowerPoint file

(each student creates 5 slides with your name on them) applying positive psychology to some area of life – teaching, management, hospitals, uni life, romantic love, friendship, family, money, fame, holidays, sport, coaching, work, career, sales, government, housework, having children, getting married, recovering from failure or illness, small business, or the construction, restaurant, hotel, real estate, advertising, entertainment, banking, airline, driving, supermarket, film and television industries.

© Mark Williams

Assessment 3 – Strengths Email (10%)• By week 10, each student will send me a 60-120 word

email describing your main personality strengths based on your understanding of your Enneagram

• This email must have the words <YOUR STUDENT ID> <YOUR ENGLISH NAME> PERSONALITY STRENGTHS in the subject line of the email and at the start of your email text itself

• To know you strengths you will need to do the free Chinese Enneagram test at www.cnenn.cn

• You can also do the free character strengths test at www.authentichappiness.sas.upenn.edu (go to the middle of the home page – scroll down & click) 。

© Mark Williams

Assessment 4 – Class Speech (10%)• From week 12 onwards, each student will give a 2-3

minute English speech in groups about how you are using your personality strengths, your dreams for your life, your 5 years goals, and your life goals. The best speeches will be given to the whole class.

• You will include your goals in 3 of the major areas of life including: Financial planning; Family; Career and work life; Education and life long learning; Public service; Self development; Health-education-diet; Pleasure; Friends – social life; Music-art-fashion; Home life; Culture-religion-spirituality

© Mark Williams

Assessment 5 (40%)

• Attendance, participation, & contribution to course (translations, comments)

• You will need to write at least one gratitude letter to your mother or father

• There will also be a short 1 page informal exam in the last week of this course

© Mark Williams

Terry O’Connor’s book “Happiness: The thinking person’s guide”

1. Reduce our suffering through mindfulness practices such as STOP-SLOW, mindfulness, prayer-contemplation (mainly from modern Buddhist teachings)

2. Savour our times of flow in life (Mihaly Csikszentmihalyi) happiness and joy esp. having good times with friends, family, and loved ones (Seligman)

3. Find meaningful purpose (Aristotle’s eudemonia) by having long term values, principles and goals in life associated with gratitude in our life (Seligman)

© Mark Williams

Enhancing mindfulness by STOPS Stop and smile

Take a while

T Take a breath, yes breathe in now

O Open our eyesOpen our ears

P Pause to tell a wonderful thing – wonderful things in this world around, may beauty and love last forever

Based on: Fisher, T. (2005) ‘Beginner’s mind: cultivating mediator mindfulness’ ACResolution

© Mark Williams

Enhancing mindfulness by SLOW

S Slowly SmileL Lighten a while

Lighten you heart and your mind nowO Open your eyes

Open your EarsW Wait and tell a Wonderful thing -

Wonderful things in this world aroundMay friendship and love last forever

Source: Fisher, T. (2005) ‘Beginner’s mind: cultivating mediator mindfulness’ ACResolution

© Mark Williams

D.LECAG and W.PERMAGASMIC Mindfulness Daily• L: learn (& tell at least

1 new thing to somebody)

• E: Exercise 30 min• C: Connect deeply with

the people in your life• A: STOP-SLOW

Awareness mindfulness breathing

• G: Gratitude (3 Good Things every night) – relive the good feeling

• Weekly• P: positive emotions• E: Engage fully in work• R: relationships (enhance!)• M: life Meaning-purpose• A: Achieve to goals• G: Giving money, fruit, presents to people• A: Acting and living, right now in this moment, exactly

like the strongest and happiest person I ever dreamed I could be – indeed I am acting and living as that person right now!

• S: Strengths to live by (Enneagram 9 types)• M: Morph suffering (ABCreward: “Activating

thought/event; Bad Belief-thinking-feeling patterns; Change; self reward”)

• I: Inhale-exhale belly breathing relaxation• C: Communicate actively (passive & active)

© Mark Williams

• A “ I Acknowledge the Activating Event that started the chain of feeling <scared, worried, anxious, sad, painful, lonely, fearful, afraid, … how bad? 8 out of 10”

• B “What Bad Believe, thinking or feeling pattern is carrying me along to suffering? 1. Personalizing? 2. Black and white thinking? Future Catastrophe? …”

• C “I now Challenge, Change bad beliefs, thinking or feeling patterns by Coming back to my life now

• Reward: “Well done <your name>” - pat yourself on your back, stroke your hair – I’m becoming stronger and happier.”

ABC-reward model for morphingTry to see the mental or physical suffering as a teacher

leading you to new experiences and understandings of life;

© Mark Williams

What are emotions?

• Emotions are mental and physical states in mind and body.

• Emotions are associated with a wide variety of feelings, thoughts, and behavior.

• Emotions are subjective experiences

© Mark Williams

Dr. Paul Ekman, famous American Psychologist

• Born 1934, a psychologist and pioneer in the study of emotions and facial expressions.

• He is considered one of the 100 most eminent psychologists of the twentieth century.

• The character Cal Lightman of the famous television series Lie to Me is loosely based on Dr. Ekman and his work.

© Mark Williams

• Fear （惧）• Surprise ( 惊喜 )• Disgust （厌恶）

Dr. Ekman’s Original 1972 Classification of Emotions

• Happiness （喜）• Anger （怒）• Sadness （哀）

• It is natural and right to feel all these emotions at certain times in our life.

© Mark Williams

How do we read emotions? 我们怎么读出别人的情绪？ Happiness 喜 , Anger 怒 , Sadness 哀 , Fear 惧 , Surprise 惊喜 , Disgust 厌

恶 , Amusement 有乐趣 , Contempt 鄙视 , Contentment 知足 , Embarrassment 尴尬 , Excitement 激动 , Guilt 罪恶感 , Pride in achievement 成就感 , Relief 解脱 , Satisfaction 满意 , Sensory pleasure 感觉很高兴 , Shame 耻辱

© Mark Williams

© Mark Williams

• Sadness: Loss 失去• Surprise: Unexpected

event 无法预知事件• Happiness, Joy: Gain 得到• Disgust: Contamination,

toxic contact 污染物、有毒接触• Anger: Reaction to danger

对危险的反应 • Fear: Danger lurks

潜在的危险

Try to distinguish 尝试去区分

© Mark Williams

Dr. Ekman added these Emotions in 1990

• Amusement 有趣• Contempt 鄙视• Contentment 知足• Embarrassment 尴尬• Excitement 激动• Guilt 罪恶感

• Pride in achievement 成就感• Relief 解脱• Satisfaction 满意• Sensory pleasure 感觉很高兴• Shame 耻辱

© Mark Williams

How would you define “happiness”?你会如何定义“幸福”？

• Happiness is similar to ： Pleasure 愉快 Bliss 福气 Ecstasy 狂喜 Contentment 满意

• However, happiness researchers agree that these emotions do not capture all of happiness.

© Mark Williams

ReferencesReferences• Ben-Shahar, Tal. (2007). Happier: Learn the Secrets to Daily Joy and Lasting Fulfilment. McGraw-Hill: New York• Chan, Wing-tsit (1963). A Source Book in Chinese Philosophy. Princeton, NJ, US: Princeton

University Press. • Cognitive behavioral therapy. (2010, April 6). In Wikipedia, The Free Encyclopedia. Retrieved

12:23, April 8, 2010, from http://en.wikipedia.org/w/index.php?title=Cognitive_behavioral_therapy&oldid=354287980

• Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. New York: Harper & Row.

• Fredrickson, B. L. (1998). What good are positive emotions? Review of General Psychology, 2(3), 300 - 319.

• Fredrickson, B. L., & Levenson, R. W. (1998). Positive emotions speed recovery from cardiovascular sequelae of negative emotions. Cognitions and Emotion,

12, 191–220.• Fredrickson, B., Mancuso, R., Branigan, C., & Tugade, M. M. (2000). The undoing effect of positive emotions. Motivation and Emotion, 24(4), 237 –

258.• Happiness. (2010, June 21). In Wikipedia, The Free Encyclopedia. Retrieved 01:54, June 22, 2010,

from http://en.wikipedia.org/w/index.php?title=Happiness&oldid=369291403• Levine, Marvin (2000). The Positive Psychology of Buddhism and Yoga : Paths to a Mature

Happiness. Lawrence Erlbaum. • Seligman, M. E. (2002). Authentic Happiness. New York: Free Press.