Positive psychology
Positive psychology explores the science of human flourishing, focusing on the activities and mindsets that allow individuals to thrive, enhance their well-being, and build more fulfilling relationships. Positive psychology addresses mental health conditions through a positive lens, focusing on a client’s well-being, strengths, and positive-based emotions such as joy, gratitude, love, and hope. Its purpose is to improve mental health, including self-esteem and overall life satisfaction, by shifting one’s outlook from negative to positive.
What are the origins of positive psychology?
Developed by Dr. Martin Seligman in the late 1990s, this branch of psychology was created to study “the good life” and explore what fosters genuine happiness beyond the absence of disease, disorder, and disability.
Seligman introduced “learned optimism” as a concept in this field, lending to the idea that cultivating authentic happiness and resilience can help produce a more fulfilling life. Building on components of humanistic psychology, notably Carl Rogers’ emphasis on empathy, congruence, and validation, positive psychology empowers clients to focus on their positive qualities and take the next step toward self-improvement.
When is positive psychology used?
Positive psychology can help individuals, families, and groups learn the skills necessary to improve their well-being, feel more connected in their relationships, and tap into their personal strengths. This approach can be applied to a wide range of individuals, from children to adults. Positive psychology can help address several mental and physical health conditions, including:
The science of happiness is a core theme of positive psychology, uncovering what truly brings us happiness and discovering ways to make that happen in everyday life.
How does positive psychology work?
According to the Positive Psychology Center, this treatment method is based on the belief that people seek more meaningful lives and greater fulfillment in love, career, and hobbies.
Positive psychology emphasizes the full range of the human experience, guiding individuals toward transcendence by recognizing not only their challenges but also the strengths and virtues that empower them. Ultimately, positive psychology is useful for anyone looking to increase happiness, manage daily stress, and build self-esteem.
Positive psychology is effective because it relies on the positive psyche of an individual, shifting from the focus on clinical ailments to the promotion of well-being to create a more satisfying life. Positive psychologists may also consider the PERMA Model in their approach. This involves five constructs of well-being:
- Positive emotion – Positive emotions are strongly linked to feelings of safety, inclusion, and belonging, reflecting Abraham Maslow’s hierarchy of needs that contribute to a person’s overall well-being
- Engagement – The active participation in meaningful activities, interactions, or positive experiences that foster connection, learning, and personal growth
- Relationships – The connections we form with others that provide support, belonging, and meaningful interactions, influencing overall well-being and personal development
- Meaning – Pulled from activities that provide purpose and fulfillment, such as volunteering, cultural engagement, and group participation
- Accomplishment – Achieved through intentional effort, challenging goals, and persistence, emphasizing that success results from deliberate choices and sustained commitment
The field of positive psychology was not created to prevent negative emotions or functioning. Rather, positive and negative functioning can often coexist in a healthy manner, such as experiencing anxiety with joy or grief with gratitude. Positive psychology focuses on creating balance and harmony, helping individuals navigate life’s ups and downs with greater certainty.
What is positive psychology like?
Early in the therapy process, a positive psychologist may ask you questions like, “What is currently bringing you joy in your life?”, “What is your vision for yourself in the future?”, or “What are your strengths?”
Positive psychological interventions (PPI), which are activities designed to boost positive qualities like gratitude, character strengths, and virtues, are used to create lasting changes. Some common PPIs include:
- Gratitude journaling – Writing out aspects of your life that you’re thankful for to boost appreciation and feelings of positivity
- Strength identification and utilization – Finding strengths that you’re good at and learning how to use the strengths in your daily life to increase self-efficacy
- Mindfulness practices – Paying attention to the present moment — how your body is feeling — and allowing thoughts to pass without judgment to help reduce stress
- Optimism training – Learning to focus on the positive aspects of situations through the use of affirmations, positive self-talk to help expect good outcomes, or seeing the silver lining in unpleasant situations
- Positive visualization – Imagining success or joyful moments to build confidence and motivation
- Savoring – Intentionally focusing on and allowing oneself to fully experience positive emotions or moments of pure bliss, prolonging the positive impact on well-being
- Self-compassion exercises – Treating yourself with kindness and understanding, especially during difficult times to help reduce self-criticism (e.g. “How would you treat a friend?”)
- Resilience-building practices – Developing skills to allow you to bounce back from challenges and gain tools to thrive in the face of adversity
Following a positive psychology therapy session, clients can expect homework or active practices, such as journaling assignments, gratitude practices, and reflection journaling to gauge changes in mood, mindset, or behaviors to help solidify lasting change.
How long does positive psychology take?
A typical positive psychology session lasts 50 minutes, which is a standard therapy session. The frequency of sessions can vary, with many clients starting with weekly appointments and gradually reducing the frequency to bi-weekly or monthly as they build momentum and gain the tools to navigate life’s challenges.
Is positive psychology effective?
A recent scientific study found PPIs can significantly improve character strengths and quality of life while reducing symptoms of anxiety and stress, with effects maintained at three months.
Techniques like gratitude journaling are demonstrated to play a role in improving academic motivation in university students, while also improving goal-directed behaviour. A 2018 study demonstrated that even simple acts of gratitude, such as leaving a note saying ‘thank you’ to loved ones can create feelings of peace and contentment
Finally, positive psychology can be adapted to meet the needs of culturally diverse individuals, ensuring that interventions remain relevant, inclusive, and effective within these distinct cultural contexts.
How to find a therapist who practices positive psychology
If you think positive psychology might be right for you, it’s important to speak with a licensed and experienced clinician. There are many types of mental health care providers who practice positive psychology, including licensed marriage and family therapists (LMFTs), licensed clinical social workers (LCSWs), psychologists, psychiatrists, psychiatric nurses, licensed professional counselors (LPCs), licensed mental health counselors (LMHCs) and more.
Finding a therapist who accepts your insurance can make therapy much more affordable. You can find a therapist who accepts your insurance and specializes in positive psychology by using Grow Therapy. After filtering for your location, insurance, and needs, you can then select “Positive Psychology” from the “Treatment methods” drop-down.