INTRODUCTION TO POSITIVE PSYCHOLOGY: MODULE I

POSITIVE PSYCHOTHERAPY
PSYC755

Submitted by:
Ishita Gupta (A7403423022)
Tanya (A7403423023)
Shivpriya Singh (A7403423041)
Mansi Bhatiya (A7403423046)

M.A. Clinical Psychology

Semester 3

Submitted to:
Dr. Soni Kewalramani
Assistant Professor,
Amity Institute of Behavioral and Allied Sciences

2023-2025
AMITY UNIVERSITY UTTAR PRADESH
LUCKNOW CAMPUS
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 TABLE OF CONTENT

SERIAL CONTENT PAGE NO

NO.
1. THEORETICAL PERSPECTIVE BEHIND 3-7
POSITIVE PSYCHOLOGY.

2. ASSUMPTIONS OF POSITIVE PSYCHOLOGY 8-16

3. SELIGMAN’S THEORY OF HAPPINESS 17-19

4. THREE DOMAINS OF HAPPINESS 20-23

5. REFERENCES 24

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  THEORETICAL PERSPECTIVES BEHIND POSITIVE
PSYCHOLOGY:

Positive psychology is the scientific study of human flourishing. It focuses on individuals’ and
communities’ positive aspects and strengths as a path to wellbeing.
As one of its central proponents, Martin Seligman helped psychology move away from a sole focus
on pathology and illness by supporting clients as they identify and build upon their strengths and
set goals to direct meaningful behavior.

 SELIGMAN’S POSITIVE PSYCHOLOGY THEORY

In 1999, psychologist Martin Seligman became president of the American Psychological
Association (APA) and having spent much of his early career researching the concept of learned
helplessness, Seligman was to introduce positive psychology, a new branch of psychology
focusing on the study of positive emotions, character strengths, and building a flourishing life.
Until then, psychology had focused on the problems people faced, what was wrong in their lives,
and how it contributed to their depression, anxiety, and lack of mental wellbeing.
While he didn’t dismiss the rest of psychology–sometimes referred to as the ‘disease model’–he
wanted to better understand what makes a life worth living.
Seligman’s initial theory proposed that individuals have three basic psychological needs:
 To feel positive emotion,

 Engage in activities that give life meaning and purpose, and

 Have positive relationships with others.

Two other needs were subsequently added, including

 Finding meaning and fulfillment in what we do and seeking and

 Savoring achievements and accomplishments.

Taken together, their pursuit leads to the development of personal well-being and the opportunity
to flourish.
Seligman also suggested that individuals have the capacity to develop and strengthen their
character strengths, such as grit, resilience, and gratitude, which can further help to enhance their
wellbeing and increase happiness.

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  EARLY THEORETICAL CONTRIBUTIONS TO POSITIVE PSYCHOLOGY
Seligman, in his 1998 APA Presidential Address, is said to have introduced positive psychology to
the American Psychological Association. However, overwhelming evidence suggests that the
principal components of positive psychology date back at least to William James
 Utilitarianism
Utilitarianism, created by Jeremy Bentham and carried on by John Stuart Mill, is a philosophy that
argued that the right act or policy from government is that which will cause ‘the greatest good for
the greatest number of people’, also known as the ‘greatest happiness principle’, or the principle
of utility.
Utilitarianism was the first sector that attempted to measure happiness, creating a tool composed
of seven categories, assessing the quantity of experienced happiness (Pawelski and Gupta, 2009).
 William James
A brilliant scholar, William James is best known for his contribution to psychology through his
widely read text, The Principles of Psychology (James, 1890).
He argued that in order to thoroughly study a person’s optimal functioning, one has to take in how
they personally experience something, otherwise known as subjective experience.
Many consider James to be America’s “first positive psychologist” (Froh, 2004) because of his
deep interest in the subjectivity of a person and believed that “objectivity is based on intense
subjectivity” (2004).
His chapter, ‘The Emotions’, is most relevant for positive psychology to acknowledge. He suggests
that emotions come after we have physically acted out. For example, ‘common Sense says, we
meet a bear, are frightened and run; The hypothesis here to be defended say that this order of
sequence is incorrect, that we feel afraid because we tremble’ (James 1890: 1065–6).
His years of intertwining physiology, psychology and philosophy still have an impact in
philosophical issues surrounding the mind, the body and the brain today.
 The 3rd wave: Humanistic psychology
This wave is known for its two major strands of thought – existentialist psychology (Soren
Kierkegaard, Jean Paul Sartre) and humanistic psychology (Abraham Maslow and Carl Rogers).
The humanistic movement was about adding a holistic dimension to psychology. Humanistic
psychologists believed that our behavior was determined by our perception of the world around us
and its meanings, we are not the sole product of our environment or biochemistry, and that we are
internally influenced and motivated to fulfill our human potential. Humanistic psychology
emphasizes the inherent human drive towards self-actualization, the process of realizing and
expressing one’s own capabilities and creativity.

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This approach rose to prominence in the mid-20th century in response to the limitations of the
disease model in fulfilling the human desire for actualization and a life of meaning (Benjafield,
John G., 2010).

 OTHER POSITIVE PSYCHOLOGY THEORIES

The following theories each contribute to the research and application of positive psychology while
emphasizing specific elements of the PERMA model:
1. Hope theory
“Hope is defined as the perceived ability to produce pathways to achieve desired goals and to
motivate oneself to use those pathways” (Lopez et al., 2021, p. 323).
Hope theory, developed by C.R. Snyder, focuses on the role of ‘hope’ in achieving such goals and
overcoming challenges along the way and comprises two components—
 Individuals high in hope are more likely to set challenging goals, persevere in the face of
obstacles, and find alternative paths to achieve their goals (Tomasulo, 2020).
 Psychotherapists can use hope theory to help individuals identify and build on their
strengths, set achievable goals, and develop coping strategies for overcoming challenges
(Lopez et al., 2021).

2. Resilience theory
Different people react to the same challenges and upsetting life events in various ways—some
bounce back or find an alternative path while others struggle to adapt—leading to short-term
chronic health issues (Neenan, 2018).
Resilience theory suggests that it is less about the events surrounding stressful times and trauma
and more about how our subjective experience means we experience them (Lopez et al., 2021).
Resilient individuals typically have specific characteristics, such as being able to regulate
emotions, able to solve problems effectively, and maintain positive relationships. Such individuals
also often have a strong sense of purpose and meaning, which helps them find hope and motivation
in difficult times.
Resilience theory has important implications for psychotherapy, as it suggests that helping
individuals develop resilience can be crucial in achieving positive outcomes.
Overall, resilience theory emphasizes the importance of personal resources and positive
relationships in facilitating positive change and achieving wellbeing (Neenan, 2018).

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3. Flow theory
Flow is a mindset people can enter when fully immersed in and enjoying an activity or task. When
doing so, they are likely to be highly motivated, productive, creative, and perform at their very
best. Flow helps people achieve what they thought was impossible (Csikszentmihalyi, 2009).
As a result, flow theory closely aligns with positive psychology. After all, the second letter of the
PERMA model refers to ‘engagement’—that sense of time standing still and a loss of self-
consciousness (Seligman, 2011).
According to Mihaly Csikszentmihalyi, flow, or ‘being in the zone’ involves being fully engaged
in an activity combined with a state of optimal experience where the individual experiences a sense
of enjoyment and purpose (Csikszentmihalyi, 2009).
While we can identify when flow is experienced, we can also create an environment where it is
more likely to happen.
Flow occurs when an individual’s skills and abilities match the activity’s challenge. When optimal,
the individual can fully engage in a task or environment and experience a sense of enjoyment and
accomplishment—along with other positive emotions and improved wellbeing (Csikszentmihalyi,
2009).
As such, flow theory has significant implications for therapy because it emphasizes the importance
of finding purpose and meaning through engagement in enjoyable and fulfilling activities.
Helping individuals identify and engage in activities that promote flow can be crucial in achieving
positive outcomes. Therapists can help individuals find challenging and rewarding activities, and
develop strategies for achieving a state of flow

4. Strength theory
Positive psychology focuses on strengths rather than weaknesses and encourages individuals to set
and work towards meaningful goals.
While we can’t choose our ‘signature strengths,’ we can decide when to use them and how to
develop them. They are vital because they make us feel ‘like the real us.’ We feel more engaged,
excited, and authentic, and they leave us feeling like the very best version of ourselves.
And these strengths are important to our mental health: identifying and creating opportunities to
use strengths has proven effective at lowering depression for up to three and six months (Seligman,
2011).
After all, strengths are not temporary or transient. They endure and are central to who we are and
how we think of ourselves. Awareness of our top three to five strengths allows us to be our best
selves at home, in education, and in the workplace (Niemiec, 2018).
Therapists can help clients recognize their strengths and understand how and when to use them,
promoting improved health, wellbeing, performance, and productivity.

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Strengths-based therapy supports clients as they become more aware of their strengths and explore
and apply them—encouraging them to become the ‘heroes’ of their own lives (Jones-Smith, 2014).

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  ASSUMPTIONS OF POSITIVE PSYCHOLOGY:

“Health is not just the absence of illness. The mere relief of suffering doesn’t lead to well-
being.” reflects one of the core assumptions of positive psychology, which challenges the
traditional view that health is simply the absence of disease or dysfunction. Here, positive
psychology advocates for a more holistic understanding of health and well-being as given below:

1. Health is More Than the Absence of Disease

 Traditional Assumption (Pathology-Oriented): In traditional psychology and medicine,

health is often defined as being free from illness. If someone is not experiencing mental or
physical symptoms, they are considered “healthy.”
 Positive Psychology’s Assumption: Positive psychology operates on the premise that
health is not just about the absence of mental or physical illness. It emphasizes the presence
of well-being, happiness, fulfillment, and positive psychological states.
o In this view, health is a state of flourishing, which includes positive emotions,
strengths, resilience, and meaningful engagement in life. Someone may not be
"ill," but that doesn’t mean they are living a flourishing, fulfilled life.
o Health is seen as a continuum rather than a simple binary (healthy vs. ill).
Therefore, people who are not suffering from a mental or physical illness might still
need support to enhance their overall well-being.

2. The Absence of Suffering Doesn’t Guarantee Well-Being

 Relief of Suffering (Traditional View): In many therapeutic and medical approaches, the
primary focus is on reducing symptoms of suffering, such as depression, anxiety, or chronic
pain. Once the symptoms are alleviated, it is often assumed that the person has achieved
“health.”
 Positive Psychology’s Assumption: Positive psychology asserts that merely reducing
suffering is not enough to achieve true well-being. The absence of distress does not
automatically result in happiness, life satisfaction, or flourishing.
o Well-being is an active, positive state that involves much more than symptom
relief. For instance, someone who no longer feels anxious may still lack joy,
purpose, or personal fulfillment.
o Positive psychology focuses on building strengths, positive emotions, and
meaning in life, which are essential for long-term well-being. Without these, a
person may feel emotionally neutral or unfulfilled, even if their suffering has been
alleviated.

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 3. The Importance of Positive Emotions, Strengths, and Meaning

 Positive psychology assumes that well-being is built on a foundation of positive emotions

(e.g., joy, gratitude, love), personal strengths (e.g., resilience, courage, optimism), and a
sense of purpose. These elements must be cultivated to achieve a healthy, fulfilling life by
focusing on what makes life meaningful and rewarding, not just what alleviates
suffering.

4. The Role of Positive Interventions

 Positive psychology assumes that specific positive interventions (e.g., gratitude exercises,
mindfulness, acts of kindness) are essential for promoting well-being. These interventions
help build positive emotions, social connections, and personal strengths, all of which are
necessary for true health. The interventions aim to enhance well-being by encouraging
people to engage in practices that lead to happiness and fulfillment. This aligns with the
idea that the relief of suffering alone doesn’t result in well-being—it’s the active pursuit of
positive states that leads to health.

“Positive is not just the opposite of negative but a different dimension and can be
cultivated independently. This idea emphasizes that positive experiences, emotions, and traits
are not simply the absence of negative ones but represent a distinct aspect of human experience
that can and should be nurtured on its own.

1. Positive and Negative as Separate Dimensions:

 Traditional View: In many traditional psychological frameworks, emotions and

experiences are often seen on a single spectrum, with positive on one end (happiness, joy)
and negative on the other (sadness, anger). It is assumed that reducing negative emotions
automatically increases positive emotions.
 Positive Psychology’s Assumption: Positive psychology challenges this one-dimensional
view. It assumes that positive and negative emotions exist as separate dimensions,
meaning that a decrease in negative emotions (like anxiety or sadness) doesn’t
automatically result in an increase in positive emotions (like happiness or joy).
o For instance, a person may no longer feel sad or anxious (a reduction in negative
emotions) but may still not experience happiness, fulfillment, or life satisfaction.
Conversely, someone might feel happy and content (positive emotions) even when
dealing with stress or adversity (negative emotions).
o Both positive emotions and negative emotions coexist independently, and
addressing one does not necessarily impact the other.

2. Positive Experiences and Traits Can Be Cultivated Independently:

 Assumption: Positive psychology assumes that positive emotions, traits, and behaviors
can be intentionally cultivated, regardless of the presence or absence of negative

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 emotions. This means that you can experience and nurture positive aspects of life (like
happiness, gratitude, and optimism) even when facing challenges or negative experiences.
o For example, people can practice gratitude or engage in acts of kindness even
when they are feeling stressed or upset, and these positive actions can lead to an
increase in well-being over time through intentional practices like mindfulness,
gratitude journaling, and positive social interactions which focuses on building a
positive psychological foundation.

3. The Benefits of Positive Emotions Beyond Just Reducing Negative Emotions:

 Positive psychology posits that positive emotions offer benefits beyond just making people
feel good in the moment. They help to build long-term psychological resources, resilience,
and well-being.
o Fredrickson’s broaden-and-build theory suggests that positive emotions help
broaden our thinking, making us more creative, open-minded, and resourceful.
They also build enduring resources, such as strong social connections and personal
resilience, which are essential for long-term well-being.
o This contrasts with the role of negative emotions, which often narrow our focus
and serve an immediate survival function (e.g., fear helps us avoid danger).
o So, by focusing on cultivating positive emotions and traits, individuals can develop
long-term mental health benefits that are not simply tied to the reduction of
negative experiences.

4. Positive Psychology Interventions Target Positive States Specifically:

 Assumption: Positive psychology uses interventions specifically designed to increase

positive states (e.g., happiness, gratitude, optimism) rather than just reducing negative
states (e.g., stress or anxiety). These interventions include practices like:
o Gratitude exercises: Actively reflecting on and expressing thanks for the positive
things in life.
o Savoring positive experiences: Consciously enjoying and appreciating moments
of joy or contentment.
o Mindfulness practices: Being present and fully engaged in the current moment,
which can enhance positive emotions.
o These interventions work independently, regardless of the presence of negative
experiences.

“Humans have free will and can choose their destiny. Humans are not robots of their
destinies” emphasizes the idea that people have the ability to shape their lives through their
choices, actions, and mindset. This stands in contrast to more deterministic or mechanistic views
of human behavior, which suggest that individuals are largely controlled by external forces,
biology, or past experiences.

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 1. Free Will and Agency in Positive Psychology:

 Traditional Mechanistic View: In some traditional psychological and philosophical

perspectives, human behavior is often viewed as being highly determined by external
factors like biology, upbringing, or unconscious processes. According to this view, humans
have limited control over their destiny, and their behavior is primarily a product of their
past experiences or genetic makeup.
 Positive Psychology’s Assumption: Positive psychology operates on the assumption that
humans possess free will and agency—the capacity to make choices and direct their own
lives. It asserts that individuals are not passive victims of their circumstances or
biological predispositions. Instead, people have the ability to actively shape their
experiences and future through their decisions, behaviors, and attitudes. They have the
power to influence their well-being, life satisfaction, and personal growth by making
conscious choices. While external factors can influence behavior, individuals are not bound
by these factors; they have the freedom to choose their responses and engage in behaviors
that promote positive outcomes.

2. Humans Can Choose Their Own Destiny:

 Assumption: Positive psychology holds that individuals can choose their own path and
create meaning and purpose in their lives. This view is deeply aligned with the concept
of self-determination, where people are seen as active agents capable of influencing their
own destiny, rather than being controlled by external forces. For example, someone facing
hardship can choose to adopt a growth mindset, pursue meaningful goals, and build
resilience, rather than feeling helpless or defined by their challenges.
 They have the freedom to make choices that align with their values and lead to personal
growth. People are capable of rewriting their life stories and pursuing well-being by
choosing how to respond to situations and how to invest their energy in meaningful
pursuits.

3. Proactive vs. Reactive Approach to Life:

 Mechanistic View: A mechanistic or deterministic approach suggests that people are

largely reactive to their environment, biology, or unconscious drives. In this view, human
behavior is seen as largely pre-programmed or influenced by forces outside of an
individual’s control.
o Positive Psychology’s Assumption: Positive psychology promotes a proactive
view of human behavior. It argues that people can make deliberate, conscious
choices that lead to growth, happiness, and fulfillment as they are active
participants in their own development.

4. Human Strength and Potential:

Positive psychology believes in the inherent strength and potential of individuals to shape their
own lives. The focus is on cultivating personal strengths (such as resilience, optimism, and hope)
and empowering individuals to take control of their well-being.

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 o This aligns with positive psychology’s emphasis on the growth mindset (coined
by Carol Dweck), where people are seen as capable of learning, growing, and
developing new abilities through effort and perseverance.
 People can create positive change in their lives by focusing on their strengths and
developing habits that promote mental, emotional, and physical well-being.

5. Hope and Optimism as Free Will in Action:

 Assumption: Positive psychology emphasizes the role of hope and optimism as key
elements of free will. By choosing to adopt an optimistic outlook, individuals can influence
their future outcomes and maintain a sense of control over their destiny.
 People who believe they have the power to influence their future are more likely to engage
in behaviors that lead to positive outcomes. This sense of hope and control is a key factor
in resilience, helping people overcome adversity and thrive in difficult circumstances.

“The basic premise of positive psychology is that human beings are often drawn by the future
more than they are driven by the past. A change in our orientation to time can dramatically
affect how we think about the nature of happiness” reflects how positive psychology shifts the
focus from past experiences to a forward-looking, future-oriented perspective. It emphasizes that
well-being is influenced more by aspirations, goals, and how we envision our future than by past
experiences or regrets.

1. Future-Oriented vs. Past-Driven Perspective:

 Traditional View: Many psychological approaches, especially those grounded in Freudian

psychoanalysis and some forms of psychotherapy, often focus on the past—examining
early life experiences, traumas, or past events to explain current behavior and emotions.
The assumption here is that our past has a strong influence on our present well-being and
mental health.
 Positive Psychology’s Assumption: Positive psychology, on the other hand, emphasizes
the future. It operates on the belief that people are often motivated and energized by their
goals, hopes, and aspirations for the future, rather than being solely defined or limited by
their past experiences.
o Being drawn by the future refers to how individuals are propelled forward by their
dreams, ambitions, and purpose in life, which play a significant role in their
happiness and well-being. The focus shifts from healing or processing past
experiences (though that can still be important) to creating and pursuing a
meaningful future.

2. The Role of Time Orientation in Happiness:

 Assumption: Positive psychology asserts that how people perceive and relate to time—
whether they focus more on the past, present, or future—can significantly affect their well-
being and happiness. Research on time orientation shows that individuals who have a
positive future orientation—those who focus on setting goals, building toward the future,

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 and envisioning a better life—tend to experience higher levels of happiness and life
satisfaction.
o Past-Oriented People: People who focus too much on their past, especially if they
are fixated on regrets, traumas, or lost opportunities, may find it harder to
experience positive emotions in the present.
o Future-Oriented People: Those who look forward to their goals, dreams, and
future possibilities tend to feel more hopeful and optimistic. They are more likely
to take action toward achieving their goals, which in turn can lead to a greater sense
of fulfillment and happiness.

3. Hope, Optimism, and Goal Setting:

 Assumption: Positive psychology emphasizes the role of hope and optimism in shaping
well-being. Hope is fundamentally future-oriented—people who feel hopeful believe that
positive outcomes are possible in the future, which drives their current behaviors and
choices.
o Optimism refers to the belief that the future holds good possibilities and that one’s
efforts will lead to positive results. Optimistic people are not just passively waiting
for good things to happen—they actively engage in life, working toward their goals
and expecting success.

4. Purpose and meaning as Future Drivers:

 Assumption: Positive psychology holds that one of the keys to long-term happiness and
well-being is having a sense of purpose and meaning in life. Purpose is inherently future-
oriented—it involves setting long-term goals, contributing to something larger than
oneself, and living in alignment with one’s values. This aligns with the self-determination
theory, which suggests that human well-being flourishes when people are engaged in
activities that give them a sense of autonomy, competence, and relatedness—all of which
are tied to future aspirations and goals.

“Positive psychology complements, without intending to replace or ignore, the traditional

areas of psychology. It underscores that positive psychology is not meant to supplant traditional
approaches but to enhance and expand the understanding of human experience by focusing on
positive aspects of mental health and well-being.

1. Complementary Nature of Positive Psychology:

 Traditional Psychology: Traditional psychological approaches, such as psychodynamic,

cognitive-behavioral, and humanistic therapies, have historically focused on understanding
and treating mental illness, psychological disorders, and the negative aspects of human
experience (e.g., depression, anxiety, trauma). These approaches aim to alleviate suffering,

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 resolve psychological problems, and improve mental health through various therapeutic
methods.
 Positive Psychology’s Role: Positive psychology adds a complementary dimension by
focusing on positive aspects of human functioning. It aims to enhance well-being,
promote happiness, and foster personal growth, rather than solely concentrating on treating
illness or dysfunction. This approach includes studying and applying concepts such as
positive emotions, strengths, resilience, and life satisfaction.

2. Integration with Traditional Approaches:

 Holistic Understanding: Positive psychology recognizes that a complete understanding

of human experience requires both addressing negative aspects (such as mental disorders)
and cultivating positive aspects (such as strengths and well-being). It integrates with
traditional psychological approaches to provide a more holistic view of mental health.
o For example, someone undergoing cognitive-behavioral therapy (CBT) for anxiety
may benefit from incorporating positive psychology techniques such as gratitude
exercises or strength-building activities to enhance their overall well-being and
resilience.
 It works alongside traditional approaches to create a more comprehensive framework for
understanding and improving mental health and complements existing therapies by
addressing aspects of life that contribute to happiness and fulfillment, thus supporting a
more balanced and integrative approach to psychological well-being.

3. Application in Various Contexts:

 Traditional Applications: Traditional psychology is applied in clinical settings to treat

mental health disorders, in educational settings to support student development, and in
organizational settings to improve employee performance and satisfaction.
 Positive Psychology Applications: Positive psychology is applied in these same contexts
to enhance positive outcomes. For example:
o In clinical settings, positive psychology techniques like mindfulness or strengths-
based approaches can complement traditional therapies.
o In educational settings, positive psychology principles can be used to promote
student engagement and resilience.
o In organizational settings, positive psychology can help develop positive work
cultures and improve employee well-being and motivation.

4. Avoiding Replacement or Neglect:

 Complementary Approach: Positive psychology is designed to complement, rather than

replace or ignore, traditional psychological methods. It does not dismiss the value of
understanding and treating mental illness; rather, it adds another dimension by focusing on
what makes life worth living and how people can thrive.

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  By acknowledging the importance of both treating psychological issues and enhancing
well-being, positive psychology supports a more balanced approach to mental health. It
respects the foundational work of traditional psychology while offering additional
perspectives and techniques for improving human functioning.

“It disregards the assumption that human nature is negative at the core and it must be
controlled” emphasizes a departure from older, more pessimistic assumptions about human
behavior and nature.

1. Traditional Assumptions About Human Nature:

 Negative Core View: Some traditional psychological theories and philosophical

perspectives have posited that human nature is inherently negative or problematic. This
view suggests that humans are fundamentally driven by negative impulses, such as
aggression, selfishness, or conflict, and that these traits need to be controlled or managed
to avoid harm and ensure social order.
o Freudian Psychoanalysis: For example, Freud’s psychoanalytic theory often
emphasized the role of unconscious drives, including aggressive and sexual
impulses, which were seen as requiring control and management for mental health
and social functioning.

2. Positive Psychology’s Alternative Perspective:

 Human Nature as Positive: Positive psychology challenges the notion that human nature
is fundamentally negative or requires constant control. Instead, it posits that humans have
a positive core and inherent capacity for growth, kindness, resilience, and happiness.

3. Redefining the Role of Negative Aspects:

 Integration of Negativity: While positive psychology does not ignore negative aspects of
human experience, it seeks to integrate them into a broader understanding of well-being. It
acknowledges that challenges, setbacks, and negative emotions are part of life but
emphasizes that they do not define human nature.
o Resilience and Growth: Rather than focusing on controlling negative aspects,
positive psychology explores how individuals can build resilience and use
adversity as an opportunity for growth. It looks at how people can transform
negative experiences into learning and development of new opportunities.

4. Shifting Focus from Control to Empowerment:

 Control-Based Approach: Traditional views that emphasize people control negative

aspects of their human nature often by managing or suppressing unwanted behaviors or
impulses. This approach can be somewhat reactive, focusing on mitigating problems rather
than fostering positive growth.

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 Empowerment-Based Approach: Positive psychology shifts the focus from control to
empowerment. It emphasizes enabling individuals to thrive by cultivating positive
attributes, setting and achieving goals, and engaging in fulfilling activities.

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  SELIGMAN’S THEORY OF HAPPINESS:

 BACKGROUND OF MARTIN SELIGMAN

Martin Seligman is a renowned American psychologist widely regarded as the "father of positive
psychology."
His groundbreaking research and theories have significantly influenced the fields of psychology,
education, and personal development.

 Early Life and Education

Born in 1942, Seligman pursued his undergraduate studies at Princeton University, graduating with
a degree in philosophy.
He later earned his Ph.D. in psychology from the University of Pennsylvania.

 Learned Helplessness and Pessimism

Seligman's early research focused on the concept of learned helplessness. Through experiments
with dogs, he observed that when animals were repeatedly subjected to aversive stimuli without a
means of escape, they eventually learned to be passive and accept their situation. This phenomenon
had profound implications for understanding human behavior and the development of depression.
Seligman extended his research to humans, exploring the relationship between learned
helplessness and pessimism. He proposed that individuals with a pessimistic explanatory style
were more likely to attribute negative events to internal, stable, and global factors, leading to a
sense of hopelessness and despair.

 The Birth of Positive Psychology

Recognizing the limitations of focusing solely on the negative aspects of human experience,
Seligman shifted his attention towards the study of positive emotions, strengths, and virtues.
This marked the birth of positive psychology. Seligman argued that by cultivating positive
emotions, building character strengths, and fostering a sense of meaning and purpose, individuals
could enhance their well-being and resilience. His work has led to the development of numerous
interventions and practices aimed at promoting happiness, optimism, and fulfilment.

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  The PERMA Model: A Framework for Well-being

Developing on the hedonic-eudaimonic aspects of happiness, Seligman (2012) added further

dimensions and proposed the PERMA model of happiness which is more comprehensive. The
acronym stands for Positive emotions, Engagement, Positive relationships, Meaning and
Accomplishment, which can be considered as the five major components contributing our well-
being. The PERMA model, developed by positive psychologist Martin Seligman, is a
comprehensive framework for understanding and promoting well-being. It outlines five essential
elements that contribute to a fulfilling and meaningful life:

 Positive emotion refers to those activities and experiences that give rise to positive
emotions in us such as joy, happiness, pride, contentment, love, compassion and gratitude.
They provide a good feeling, a sense of satisfaction, help us in savoring good things in life,
and improve wellbeing.
 Engagement refers to being involved in an activity to such an extent that it creates a sense
of “flow” in the individual, e.g., you lose track of time when you are engrossed in reading
your favourite author’s novel or playing guitar which you enjoy so much. It involves
utilization of our values, strengths, and talents. For instance, you are completely focused
while trying to solve a puzzle or playing Sudoku. The challenge needs to be of such
optimum level that meets your strengths and skills, but is neither too hard nor too easy for
you.
 Relationships refer to inculcating positive relationships characterized by positive
emotions, love, acceptance etc. that contributes to our social wellbeing. Relationships
occupy a major part of our life, which involves our relationship with our family, partners,
friends, colleagues, supervisors etc. Hence, they play a major role in enhancing our well-
being.
 Meaning consists of finding a purpose in our life which gives us an opportunity to use our
“signature strengths” to contribute for causes beyond ourselves. It generates a sense of
worth in our life. This makes our life meaningful and enhances our well-being. For
instance, you can contribute greatly through your profession, creative pursuits, social
causes, and/or religious/spiritual activities. All these help in self-actualization and
achieving meaning in one’s life.
 Accomplishment includes our various achievements, which increase our positive
emotions, self - esteem, sense of competence, mastery etc., all of which contribute to our
good mental health. However, our accomplishments can lead to well-being when these are
guided by internal motivation, i.e., achieving for the sake of it rather than for any external
reward or recognition.

PERMA provides a holistic approach to well-being, emphasizing the importance of balancing

these five elements. It suggests that a truly fulfilling life requires a combination of positive
emotions, engagement, strong relationships, a sense of meaning, and a sense of accomplishment.

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  Key Implications of the PERMA Model

1. Focus on Strengths: The PERMA model encourages individuals to focus on their

strengths and positive qualities, rather than dwelling on weaknesses or negative
experiences.
2. Cultivate Positive Emotions: By consciously cultivating positive emotions, individuals
can improve their overall well-being and resilience.
3. Seek Engagement: Engaging in activities that are intrinsically rewarding and challenging
can lead to increased happiness and fulfilment.
4. Nurture Relationships: Strong, positive relationships are essential for well-being and can
provide support, love, and companionship.
5. Find Meaning: Having a sense of purpose and meaning in life can provide a deep sense
of fulfilment and satisfaction.
6. Set Goals: Setting and achieving goals can contribute to a sense of accomplishment and
boost self-esteem.

The PERMA model has been widely applied in various fields, including education, business, and
healthcare. It provides a valuable framework for individuals and organizations to promote well-
being and create a more positive and fulfilling environment.

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  THREE DOMAINS OF HAPPINESS: THE PLEASANT LIFE, THE
ENGAGED LIFE, AND THE MEANINGFUL LIFE:

Abraham Maslow an early psychology researcher prioritised human psychology, which focused
on people’s strengths and potential rather than neuroscience and pathology (clinical) methods.
Following next generation of psychologists such as Seligman and Mihaly Csikszentmihalyi are
focused on scientific study of the effects of positive emotions and its effects on health, performance
and overall life satisfaction.

He wrote book on “Authentic Happiness theory”, which was best seller. Martin Seligman has a
systematic theory, and he uses the scientific method to explore it and reach on conclusions.
Seligman’s described that happiness has three dimensions that can be cultivated: the Pleasant Life,
the Good Life, and the Meaningful Life.

Martin Seligman, a prominent figure in positive psychology, has proposed a framework for
understanding the different types of life that individuals may lead. This framework is based on the
concept of well-being, which Seligman defines as a combination of positive emotions,
engagement, relationships, meaning, and accomplishment (PERMA).

1. The Pleasant Life The pleasant life is characterized by a focus on maximizing positive emotions
and minimizing negative ones. This type of life often involves seeking out pleasurable experiences,
such as vacations, hobbies, or social interactions. While the pleasant life can be fulfilling to some
extent, Seligman argues that it may not provide a sense of lasting happiness or meaning.

 Key Features

 Emphasis on Positive Emotions: The Pleasant Life is primarily about maximizing

positive emotions and minimizing negative ones. It involves the pursuit of joy, comfort,
and sensory pleasures.
 Hedonism: This aspect draws from the hedonistic philosophy, which argues that
individuals naturally seek pleasure and avoid pain. It's about enjoying life's simple
pleasures, such as good food, relaxation, and leisure activities.
 Subjective Well-being: Measurement of happiness in the Pleasant Life often relies on
subjective well-being assessments, including self-reported happiness, life satisfaction, and
positive affect.

The Pleasant Life, while important, has its limitations. Pursuing pleasure for its own sake can lead
to hedonistic adaptation, where the pleasure derived from a particular activity diminishes over
time, necessitating an ongoing search for new sources of pleasure. As a result, the Pleasant Life
alone may not lead to sustained, long-term happiness

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2. The Engaged Life The engaged life is centred around finding flow experiences, where
individuals are fully absorbed in an activity and lose track of time. This type of life often involves
pursuing meaningful work, hobbies, or other activities that are challenging but achievable. The
engaged life can lead to a sense of purpose and fulfilment, as individuals feel connected to their
work or passions.

 Key Features:

 Flow State: Engagement in activities that challenge and stretch one's skills can lead to the
flow state. This state is characterized by deep concentration, a sense of control, and a
merging of action and awareness.
 Intrinsic Motivation: The Engaged Life often involves pursuing activities that are
intrinsically motivating, driven by one's interests and passions rather than external rewards.
 Personal Growth: Engagement and the experience of flow are closely related to personal
growth and skill development. When individuals are engaged in challenging activities, they
often experience a sense of accomplishment and progress.

The Engaged Life represents a deeper and more sustainable form of happiness compared to the
Pleasant Life. However, it can still have limitations if it lacks a sense of purpose or meaning.
Engaging in activities solely for the sake of challenge or interest may not fulfill the individual's
need for deeper significance.

3. The Meaningful Life The meaningful life is defined by a sense of purpose and connection to
something larger than oneself. This may involve contributing to a cause, helping others, or
pursuing a spiritual or religious path. The meaningful life can provide a deep sense of fulfilment
and satisfaction, as individuals feel like they are making a difference in the world.

Seligman argues that while all three types of life are important, a truly fulfilling life often involves
a combination of all three. The pleasant life can provide moments of joy and relaxation, the
engaged life can offer a sense of purpose and accomplishment, and the meaningful life can provide
a deep sense of connection and fulfilment. However, it is important to note that the pursuit of
happiness and well-being is a complex and individual endeavour. What makes one person happy
may not be the same for another. Additionally, external factors such as socioeconomic status,
health, and relationships can also play a significant role in overall well-being.

 Key Features:
Purpose and Values: A meaningful Life is characterized by living in accordance with one's deeply
held values and beliefs. It involves contributing to something larger than oneself and having a
sense of purpose.
 Transcendence: This domain often includes experiences of transcendence, where
individuals feel connected to something greater than themselves, whether it's through
spirituality, social causes, or creative expression.

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  Altruism and Service: Acts of kindness, empathy, and altruism are common features of
the Meaningful Life. People often find a profound sense of fulfillment in helping others
and making a positive impact on society.
The Meaningful Life provides a deeper and more enduring sense of happiness. It is associated with
long-term life satisfaction and psychological well-being. Living a life with meaning often involves
a sense of legacy and a feeling of contributing to a greater good.

In conclusion, Seligman's framework provides a valuable lens for understanding the different types
of life that individuals may lead. By recognizing the importance of positive emotions, engagement,
relationships, meaning, and accomplishment, individuals can work towards creating a more
fulfilling and meaningful life.

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  Hedonic and Eudaimonic Perspective

The pleasant life of Seligman refers to the hedonic aspect of happiness. In this sense, happiness is
described as satisfaction of needs, fulfilment of which provides pleasure to the individual. Hedonic
happiness focuses on personal happiness involving pleasure, joy and satisfaction, for instance,
you enjoyed a good meal at the restaurant, you had fun with your friends in the party, or you felt
so satisfied with your life basking in the sun in the sea beach. This is the common sense of
happiness where the good life involves enjoyment and satisfaction. In the scientific research,
Research in Psychology focuses on the concept of Subjective Well-being (SWB) as a synonym
for happiness (Diener, 1984, 2000).

SWB refers to the subjective evaluation of one’s life, i.e., how does one perceive and evaluate
/judge one’s life. Subjective well-being is defined as consisting of three components:

(a) life satisfaction,

(b) presence of positive affect, and

(c) a relative absence of negative affect (Baumgardner & Crothers, 2015, p.17).

Thus, there is a preponderance of positive emotion experiences than negative emotions in one’s
life. It involves a cognitive component of evaluation in terms of life satisfaction and an affective
component marked by prevalence of positive emotions rather than negative emotions (Di Fabio,
& Palazzeschi, 2015). SWB can include Seligman’s pleasant life as well as good life.

Eudaimonic happiness, on the other hand, refers to a deeper sense of meaning in life. No one will
probably want to be always on the pleasure mode, being happy and cheerful; one will then miss
the variety of emotions that enriches our life and develops appreciation for life. Aristotle’s
eudaimonic view of happiness states that the good life involves living according to one’s
“diamon”, or ‘true self’. Thus, it states that happiness comes from realizing one’s potentials and
striving towards self-actualization. Maslow’s hierarchy of needs talks about self-actualization as
one of the highest needs which gives meaning to one’s life (Maslow, 1968). When one lives life
as per one’s talents and values, it leads to an authentic life, being true to oneself. This makes one’s
life meaningful and provides authentic happiness.

Thus, eudaimonic happiness involves utilization of individual’s strengths, abilities, talents, values
and skills. Hence it is also called the Psychological Wellbeing (PWB). Hence psychology
research focuses more on well-being instead of happiness, because happiness centres on a limited
view of pleasures and life satisfaction. But a broader concept of well-being adds meaning to our
pleasure life and good life to make it more comprehensive and leads towards flourishing (refer to
Table 7.1 below). In addition to minimizing negative experiences and maximizing positive
experiences in life, well-being also consists of achieving full human potential and to live life fully
with meaning and authenticity and purposefulness (Waterman et al., 2010).

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 REFERENCES

 Csikszentmihalyi, M. (2009). Flow: The psychology of optimal experience. Harper Row.

 Lopez, S. J., Edwards, L. M., & Marques, S. C. (2021). The Oxford Handbook of Positive
Psychology. Oxford University Press.

 Seligman, M. (2011). Flourish: A new understanding of happiness and well-being and how
to achieve them. Nicholas Brealey Publishing.

 Seligman, M. E. (2019). The Hope Circuit: A psychologist’s journey from helplessness to

optimism. Nicholas Brealey Publishing.

 Southwick, S. M., & Charney, D. S. (2018). Resilience: The science of mastering life’s
greatest challenges. Cambridge University Press.

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