How to Be Happier: Insights from Positive Psychology and the PERMA Model
Happiness is often seen as an elusive goal, something we are always chasing but rarely feel we’ve fully captured. Yet, modern psychology has given us tools and strategies to cultivate lasting happiness. One of the most influential figures in this field is Martin Seligman, the founder of positive psychology. His work offers a practical framework for enhancing well-being, known as the PERMA model. Whether you’re feeling stuck, stressed, or simply want to increase your joy and satisfaction in life, Seligman’s research and the principles of positive psychology can be transformative.
Let’s explore how you can use the PERMA model to lead a happier and more fulfilling life.
What Is Positive Psychology?
Positive psychology is a branch of psychology that shifts the focus from treating mental illness to enhancing well-being. While traditional psychology has primarily concentrated on diagnosing and treating disorders, positive psychology is all about understanding and fostering the aspects of life that contribute to happiness, well-being, and flourishing.
Martin Seligman, a leading figure in this movement, introduced the PERMA model as a way to break down happiness into five core elements. By focusing on these areas, you can improve your emotional health, create more meaningful relationships, and find greater purpose in life.
The PERMA Model
PERMA stands for Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment. Each of these elements contributes to a happier, more fulfilling life. Here’s how you can incorporate each element into your daily routine.
1. Positive Emotions: Cultivating Gratitude and Joy
Positive emotions are the cornerstone of happiness. They include feelings like joy, love, gratitude, and hope. According to Seligman, regularly experiencing positive emotions helps build resilience and improves overall well-being.
How to Cultivate Positive Emotions:
- Practice Gratitude: Spend a few minutes each day reflecting on the things you are grateful for. This simple exercise shifts your focus from what’s wrong to what’s right in your life. Keep a gratitude journal where you write down three things you're thankful for each day.
- Savor the Moment: Mindfulness and savoring can enhance your capacity for joy. When you’re having a positive experience—whether it's eating a delicious meal or spending time with loved ones—take a moment to fully immerse yourself in the experience. Reflect on how it feels, and allow yourself to enjoy it fully.
- Acts of Kindness: Doing something kind for someone else can boost your happiness. Random acts of kindness, no matter how small, foster positive emotions and create a ripple effect of joy.
2. Engagement: Finding Flow in What You Do
Engagement refers to being fully absorbed in activities that challenge and interest you. When you are deeply engaged in something, time seems to fly, and you enter a state of "flow." Flow is that feeling of being in the zone, where you lose track of time and are fully immersed in the task at hand.
How to Increase Engagement:
- Identify Your Strengths: Positive psychology encourages focusing on your strengths rather than your weaknesses. Take time to reflect on activities that energize you. You can also take a strengths assessment to better understand your natural talents and abilities.
- Find Flow Activities: Flow happens when there’s a balance between challenge and skill. Activities that are too easy may lead to boredom, while those too difficult can create anxiety. Identify hobbies or tasks that push you just enough to stay engaged without feeling overwhelmed.
- Mindful Immersion: Try to bring your full attention to the task at hand, whether it’s at work, during a hobby, or even while exercising. Engaging deeply in what you’re doing, without distractions, helps you achieve a sense of flow more often.
3. Relationships: Building Connections with Others
Seligman emphasizes the importance of positive relationships as a key component of happiness. Humans are social beings, and our connections with others provide love, support, and a sense of belonging.
How to Strengthen Relationships:
- Prioritize Meaningful Connections: It’s not about the quantity of relationships but the quality. Focus on deepening your relationships with people who bring positivity into your life. Spend time with loved ones and invest in those connections.
- Practice Active Listening: When you're with someone, give them your full attention. Listen without the intent to respond but with the intent to understand. This deepens connections and fosters a sense of being valued.
- Express Appreciation: Regularly express gratitude to the people in your life. A heartfelt "thank you" can go a long way in strengthening your bond with others and nurturing a positive environment.
4. Meaning: Finding Purpose in Life
People who have a sense of purpose or meaning in their lives report higher levels of well-being. Meaning can come from various sources, such as your career, relationships, religion, or community involvement. It’s about feeling that your life has purpose and that your efforts contribute to something larger than yourself.
How to Cultivate Meaning:
- Reflect on Your Values: What do you care about most in life? What principles guide your decisions? Understanding your core values helps you align your actions with what truly matters to you.
- Engage in Service: Helping others through acts of service can increase your sense of purpose. Whether it’s volunteering for a cause you care about or simply helping a friend, contributing to the well-being of others fosters a sense of meaning.
- Set Meaningful Goals: Identify goals that align with your values and give you a sense of direction. These don’t have to be grand; even small, personal goals can give your life greater meaning and satisfaction.
5. Accomplishment: Striving for and Achieving Goals
The final element of PERMA is accomplishment—striving to achieve goals and feeling a sense of pride and satisfaction when you reach them. While external achievements are important, it’s equally valuable to recognize and celebrate your progress along the way.
How to Foster Accomplishment:
- Set SMART Goals: Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) are more likely to lead to success. Break your larger goals into smaller steps to avoid feeling overwhelmed.
- Celebrate Small Wins: Don’t wait until you’ve reached a major milestone to celebrate. Acknowledge and take pride in your progress, no matter how small. This builds momentum and keeps you motivated.
- Learn from Setbacks: Setbacks are a natural part of any journey toward success. Instead of viewing them as failures, see them as opportunities to learn and grow.
Conclusion: Happiness Is Within Your Reach
By focusing on positive emotions, engagement, relationships, meaning, and accomplishment, you can create a foundation for lasting happiness. The PERMA model provides practical strategies for increasing your well-being and leading a more fulfilling life. Remember that happiness isn’t a destination but a journey—one that you have the power to shape with the choices you make each day.
Start small, and over time, these practices will help you build a more joyful, meaningful, and satisfying life.
If you were to start with just one practice to integrate into your life today, what would it be?
Disclaimer: The content contained in this post is for informational/educational purposes only. It is not intended to be a substitute for professional advice, consultation, diagnosis, or treatment. Please seek the advice of your qualified mental healthcare provider in your area with any personal questions you may have.
Aspen Psychology Group is accepting clients at this time, you can book an appointment here. Also, PsychologyToday.com is a great resource for finding a mental health professional in your area.