The PERMA Model: Positive Emotions
The PERMA model by Martin Seligman encourages a balanced and fulfilling approach to five key areas of life: Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment to help improve well-being and other life outcomes. This post takes a closer look at what the ‘Positive Emotions’ element of the model is all about. Check out this previous post on ‘Simple Minds’ for an introduction to the PERMA Model:
The PERMA Model: The key to well-being and happiness. – Simple Minds (simplythewest.co)
Positive emotions include a wide range of subjective experiences, including happiness, joy, gratitude, love, and awe. At the core of positive emotion research is the broaden-and-build theory proposed by Barbara Fredrickson (2001), which suggests that positive emotions broaden individuals’ attention and cognition, leading to increased creativity, flexibility, and resourcefulness. Positive emotions are also said to serve as the foundations of psychological resilience and well-being and can act as mechanisms for coping (Fredrickson, 2013).
What is ‘awe’ you might be asking?
Being in awe of something relates to being in amazement, often towards something that gives you a sense of your place in the world. Looking up stars in the night sky, being surrounded by a stunning landscape or witnessing an animal in the wild could leave an individual feeling in awe.
Research by Lyubomirsky et al. (2005) has demonstrated that individuals who experience frequent positive emotions report higher levels of life satisfaction, subjective happiness, and overall well-being. Similarly, studies have shown that cultivating positive emotions through interventions such as gratitude journaling, acts of kindness, and mindfulness practices can lead to lasting improvements in psychological functioning and resilience (Seligman et al., 2005; Sin & Lyubomirsky, 2009). And there is more……Tugade & Fredrickson (2004) have shown that positive emotions serve as buffers against detrimental effects of stress by helping individuals maintain psychological balance. There are physiological benefits linked with positive emotions too. These include reduced levels of cortisol (the stress hormone), enhanced immune function, and improved cardiovascular health (Pressman & Cohen, 2005; Steptoe et al., 2005).
How do I embrace Positive Emotions in everyday life?
Practising Gratitude
One of the best examples of embracing positive emotions is to practise gratitude. This can be done by keeping a gratitude journal. A gratitude journal is a tool used to cultivate a sense of gratitude and appreciation by regularly recording things you’re thankful for in your life. It’s a simple yet powerful practice that can have significant positive effects on your mental and emotional well-being. Here’s how you can start and maintain a gratitude journal:
Choose Your Journal: Select a notebook, journal, or even a digital platform where you’ll record your gratitude entries. Choose something that feels inviting and encourages you to write regularly.
Set Aside Time: Designate a specific time each day to write in your gratitude journal. Some people prefer to do it in the morning as part of their morning routine, while others find it helpful to reflect on their day before bed. Choose a time that works best for you and commit to it consistently.
Reflect and Write: Take a few moments to reflect on your day or your current circumstances. Think about the things, people, experiences, or even simple moments that you’re grateful for. These can be big things, like major achievements or milestones, or small things, like a warm cup of coffee or a beautiful sunset.
Write Down Three Things: Each day, write down at least three things you’re grateful for. Be specific and descriptive in your entries. Instead of just saying “I’m grateful for my family,” you might write, “I’m grateful for the laughter shared with my family during dinner tonight.”
Focus on Feelings: As you write, try to evoke the feelings associated with gratitude. Allow yourself to genuinely feel thankful for the blessings in your life as you express them in your journal. This can help reinforce the positive emotions associated with gratitude.
Be Consistent: Make a commitment to write in your gratitude journal every day, even on days when you’re feeling down or overwhelmed. Consistency is key to reaping the benefits of this practice.
Review and Reflect: Periodically review your past entries and reflect on how practicing gratitude has influenced your mindset and well-being over time. Notice any patterns or themes that emerge and celebrate your progress.
Remember, there’s no right or wrong way to keep a gratitude journal. The most important thing is to make it a regular practice and to genuinely connect with the things you’re grateful for each day. Over time, you may find that embracing gratitude becomes a natural and deeply rewarding part of your life.
Nature Mindfulness
Being mindful in nature, often referred to as “nature mindfulness” or “forest bathing” (from the Japanese practice of Shinrin-yoku), involves immersing yourself in a natural environment and focusing your awareness on the present moment. We are lucky that Scotland has ample open spaces and even our cities have lots of green spaces. Glasgow is translated to ‘Dear Green Place’ given the vast amount of parks the city has within it’s boundary. The practise of nature mindfulness combines the principles of mindfulness with the restorative effects of spending time in nature. Here’s how you can practice being mindful in nature.
Choose a Natural Setting: Find a natural environment that you enjoy and that is accessible to you. This could be a park, forest, beach, garden, or any other outdoor space where you feel comfortable and safe.
Set an Intention: Before you begin, set a clear intention for your time in nature. It could be to relax, to connect with your surroundings, or simply to observe without judgment.
Leave Distractions Behind: Turn off or leave behind your electronic devices to minimise distractions. This helps you stay fully present in the moment.
Walk Slowly and Deliberately: As you move through the natural environment, walk slowly and deliberately. Pay attention to the sensations in your feet as they make contact with the ground. Notice the rhythm of your steps.
Engage Your Senses: Use all your senses to fully experience your surroundings. Pay attention to the sights, sounds, smells, and textures around you. Notice the colors of the leaves, the sound of the wind, the scent of flowers, and the feeling of the earth beneath your feet.
Observe Details: Take time to observe the small details of nature that you might normally overlook. Notice the patterns in the bark of a tree, the way light filters through the leaves, or the movement of insects.
Practice Deep Breathing: Incorporate mindful breathing into your nature experience. Take deep, slow breaths and focus on the sensation of the air entering and leaving your body. Allow the fresh air to fill your lungs and bring a sense of calm.
Be Present: Whenever your mind starts to wander, gently bring your focus back to the present moment and your natural surroundings. Use your breath or the sensations in your body as an anchor to the present.
Sit Quietly: Find a comfortable spot to sit quietly for a few minutes. This can be on a bench, a rock, or the ground. As you sit, continue to observe your surroundings and notice the changes in light, sound, and movement.
Reflect on Your Experience: After your mindfulness practice, take a few moments to reflect on your experience. You might journal about what you noticed, how you felt, and any insights you gained during your time in nature.
What are the benefits of being mindful in nature?
Spending time in nature and practicing mindfulness can significantly reduce stress levels and promote relaxation.
Being in nature can improve mood, increase feelings of happiness, and enhance overall well-being.
Mindfulness practice can enhance your ability to focus and pay attention to the present moment.
This practice fosters a deeper connection to the natural world, promoting environmental awareness and appreciation.
Engaging in practices like gratitude journaling and nature mindfulness can significantly boost positive emotions like feelings of joy, gratitude, hope and awe. Gratitude journaling involves regularly writing down things you are thankful for, which helps shift focus away from negative thoughts and fosters a sense of appreciation for life’s blessings. Similarly, nature mindfulness, which involves immersing yourself in a natural environment while mindfully observing and appreciating the surroundings, can reduce stress and elevate mood. These practices promote an increase in positive emotions, contributing to greater happiness and life satisfaction. It is now your task to take up one of these practises for the next 7 days, come back to this page and report your experience. Good luck!