1|P o s i t i v e P s y c h o l o g y

Introduction to Positive Psychology strengths and virtues that help individuals cope with
challenges and lead fulfilling lives.
Positive psychology is a relatively modern branch of
psychology that focuses on the strengths, virtues, and factors 3. The Group/Societal Level (Community and
that contribute to human flourishing and well-being, as Institutions)
opposed to the traditional focus on mental illness and
dysfunction. It seeks to understand how individuals and This level looks at how communities, institutions, and social
communities can thrive, find happiness, and cultivate meaning systems can promote positive outcomes such as social
in life. cohesion, altruism, and collective well-being. It explores how
groups and societies can foster environments where
1. What is Positive Psychology? individuals and communities can thrive.

Positive psychology is the scientific study of what makes life 3. Historical Roots of Positive Psychology
most worth living. It is concerned with understanding and
promoting well-being, optimism, happiness, and other positive While positive psychology emerged as a formal discipline in
states. While traditional psychology often focuses on treating the late 20th century, its roots trace back to earlier
mental health issues, positive psychology aims to explore and philosophical and psychological traditions:
enhance human strengths and virtues that help people lead
fulfilling lives.  Ancient Philosophers: Philosophers such as Aristotle and
Confucius explored concepts related to happiness, virtue,
Key concepts in positive psychology include: and the "good life." Aristotle’s notion of eudaimonia, or
human flourishing, laid an early foundation for positive
 Happiness and Subjective Well-Being: Understanding psychology by focusing on achieving meaning and
how people experience happiness, life satisfaction, and a fulfillment in life through virtue and purpose.
sense of purpose.  Humanistic Psychology: In the mid-20th century,
 Strengths and Virtues: Identifying and cultivating psychologists like Abraham Maslow and Carl Rogers
personal strengths like resilience, gratitude, optimism, and laid the groundwork for positive psychology by
creativity. emphasizing personal growth, self-actualization, and the
 Positive Emotions: Exploring the role of emotions like potential for human flourishing. Maslow's hierarchy of
joy, contentment, and love in enhancing well-being. needs and his focus on self-actualization are particularly
 Meaning and Purpose: Helping individuals find meaning influential in positive psychology.
in their lives through work, relationships, and personal  Martin Seligman: The official "birth" of positive
growth. psychology as a discipline occurred in 1998 when Martin
Seligman, then president of the American Psychological
Positive psychology focuses on both individual and collective Association (APA), called for a shift in psychology's
well-being, striving to understand how societal structures, focus. He advocated for a science of human strengths and
relationships, and communities can contribute to a flourishing well-being, which led to the development of positive
life. psychology as a research-based field. Seligman’s work on
learned helplessness evolved into studies on learned
optimism, resilience, and flourishing, which became
2. Three Levels of Positive Psychology central to positive psychology.

Positive psychology operates at three different levels, focusing 4. Current Trends in Positive Psychology
on well-being at the individual, group, and societal levels:
Positive psychology has continued to grow and evolve, with
1. The Subjective Level (Individual Experience) contemporary research and applications expanding into
various areas of psychology, health, education, and well-
This level focuses on positive experiences and emotions such being.
as joy, pleasure, contentment, and life satisfaction. It explores
how these experiences contribute to an individual's subjective a. Positive Interventions
well-being and overall happiness.
 Positive psychology has developed various positive
2. The Individual Level (Personal Strengths) interventions aimed at improving well-being. These
include practices like gratitude exercises, mindfulness
At this level, positive psychology examines personal qualities meditation, and strengths-based coaching. These
that contribute to well-being, such as resilience, optimism, interventions are designed to help individuals increase
gratitude, and emotional intelligence. It emphasizes character happiness, build resilience, and develop positive
relationships.
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b. Application in Various Fields approaches to address both well-being and mental health
challenges.
 Positive psychology is increasingly being applied in
fields such as: Summary

 Education: Promoting positive education programs Positive psychology focuses on the study of well-being,
that encourage emotional well-being, resilience, and happiness, and human strengths, offering a balanced
character development in schools. perspective on mental health by emphasizing the positive
 Workplace: Introducing positive organizational aspects of human experience. It operates at three levels:
psychology to improve employee well-being, job subjective experiences, personal strengths, and collective well-
satisfaction, and productivity. being. Rooted in philosophical traditions and humanistic
 Health: Exploring the links between positive psychology, positive psychology has evolved through the
emotions and physical health, and promoting positive work of pioneers like Martin Seligman. Current trends in the
health psychology to enhance well-being and quality field include the application of positive interventions, the
of life. PERMA model, and a focus on flourishing, making positive
psychology a widely applicable and increasingly influential
c. The PERMA Model discipline.

 Developed by Martin Seligman, the PERMA model is a Emotions and Positive Psychology
comprehensive framework that outlines five key
components of well-being: Emotions play a significant role in positive psychology as they
o Positive Emotion influence well-being, behavior, and overall life satisfaction.
o Engagement Positive psychology seeks to understand how both positive
o Relationships and negative emotions contribute to human flourishing, as
o Meaning well as the importance of emotional intelligence in managing
o Accomplishment emotions effectively.

The PERMA model is used to guide interventions and 1. Values of Positive Emotions
practices aimed at improving personal and collective well-
being. Positive emotions are central to the goals of positive
psychology, which focuses on cultivating happiness,
d. Well-Being Theory and Flourishing fulfillment, and life satisfaction. Research shows that positive
emotions go beyond just "feeling good"—they have profound
 Positive psychology has expanded from focusing purely effects on cognitive, emotional, and social functioning.
on happiness to a broader concept of flourishing.
Flourishing involves living a life rich in meaning, a. Broaden-and-Build Theory
relationships, and personal growth, beyond mere
happiness. Well-being theory emphasizes a Developed by Barbara Fredrickson, the broaden-and-build
multidimensional approach to understanding what makes theory suggests that positive emotions broaden an individual’s
life fulfilling. thought-action repertoire and build lasting resources for well-
being. While negative emotions often narrow focus and
e. Post-Traumatic Growth prepare individuals to deal with immediate threats (e.g., the
 Positive psychology has contributed to the concept of fight-or-flight response), positive emotions like joy, gratitude,
post-traumatic growth, which refers to the positive and love expand thinking and encourage creative problem-
psychological changes individuals can experience after solving.
facing adversity or trauma. Research in this area explores
how people can not only recover but also grow from  Broaden: Positive emotions widen our scope of attention
challenging life events. and encourage flexible, open-minded thinking. For
example, feelings of joy may lead to exploration,
f. Criticism and Future Directions creativity, and building new relationships.
 Build: Over time, the broadened mindset leads to building
 Positive psychology has faced criticism for being too psychological resources (such as resilience and
focused on positivity, potentially ignoring the complex optimism), social resources (like friendships and strong
realities of suffering and adversity. In response, current bonds), and even physical health benefits (such as lower
trends emphasize a more balanced approach, integrating stress and better immune function).
positive psychology with traditional therapeutic
b. Long-Term Benefits of Positive Emotions
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 Well-Being and Life Satisfaction: Frequent experiences them, and using them as opportunities for growth, problem-
of positive emotions contribute to overall life satisfaction solving, and meaning-making.
and well-being.
 Resilience: Positive emotions help people recover from 3. Emotional Intelligence (Introduction and Theoretical
adverse experiences more effectively. Experiencing Models)
positive emotions amidst challenges can act as a buffer
against stress and build resilience. a. Introduction to Emotional Intelligence
 Social Connection: Positive emotions foster strong
interpersonal relationships. Emotions like love,
compassion, and gratitude help individuals connect, build Emotional intelligence (EI) refers to the ability to recognize,
trust, and strengthen social bonds. understand, manage, and influence emotions in oneself and
 Health: Positive emotions are associated with better others. In positive psychology, emotional intelligence is
physical health outcomes, including lower risk of heart considered essential for personal well-being, successful
disease, improved immune function, and longevity. relationships, and effective leadership. It involves emotional
self-awareness, regulation of emotions, empathy, and social
skills, all of which contribute to both personal success and
2. The Positive Impact of Negative Emotions interpersonal harmony.

While positive emotions are crucial to well-being, negative Daniel Goleman, one of the leading proponents of EI, argued
emotions also play a valuable role. Positive psychology does that emotional intelligence is just as important as IQ for
not advocate for the suppression or avoidance of negative success in life, especially in interpersonal relationships.
emotions but rather for understanding their significance in a
balanced emotional life.
b. Theoretical Models of Emotional Intelligence
a. Adaptive Functions of Negative Emotions
There are several models of emotional intelligence, with the
two most prominent being Ability Models and Mixed
Negative emotions, such as fear, sadness, anger, and anxiety, Models:
serve adaptive functions by helping individuals cope with
challenges, dangers, or loss:
i. Ability Model (Mayer and Salovey)
 Fear prepares the body for fight-or-flight in response to
threats. Developed by Peter Salovey and John Mayer, the Ability
 Sadness often signals a need for reflection, allowing Model views emotional intelligence as a set of cognitive
individuals to process loss or disappointment, leading to abilities related to processing emotional information. This
personal growth or change. model proposes that emotional intelligence involves four key
 Anger can mobilize energy to address perceived abilities:
injustices or boundaries being crossed, prompting action
or change. 1. Perceiving Emotions: The ability to accurately recognize
 Anxiety increases vigilance and attention to potential emotions in oneself and others, as well as in objects like
risks, which can lead to problem-solving and prevention. art and music.
2. Using Emotions: The ability to harness emotions to
b. Facilitating Growth and Meaning facilitate cognitive tasks like thinking and problem-
solving.
3. Understanding Emotions: The ability to comprehend the
 Post-Traumatic Growth: Experiencing negative causes and consequences of emotions and recognize
emotions in response to difficult life events can lead to emotional patterns.
post-traumatic growth, where individuals grow stronger, 4. Managing Emotions: The ability to regulate one's
develop new perspectives, and find meaning in adversity. emotions and influence the emotions of others in
 Emotional Depth: Negative emotions allow for greater constructive ways.
emotional depth and balance. A person who experiences
and processes emotions like sadness or anger may
develop greater empathy, compassion, and emotional The Ability Model emphasizes that emotional intelligence is
maturity. about processing emotional information accurately and
effectively.
c. Integration with Positive Emotions
ii. Mixed Model (Daniel Goleman)
The ability to integrate both positive and negative emotions
creates emotional balance. Positive psychology promotes Daniel Goleman’s Mixed Model combines emotional
recognizing the value of negative emotions, allowing intelligence abilities with personality traits, motivation, and
individuals to experience them without being overwhelmed by social skills. It emphasizes how emotional competencies
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interact with personal qualities like self-awareness and Defining Happiness

empathy to contribute to success. Goleman’s model focuses on
five key components: Happiness is a complex, multifaceted concept that can be
defined in several ways depending on the context. Generally,
1. Self-Awareness: Recognizing and understanding one’s it refers to a state of positive emotions, life satisfaction, and
own emotions and their effects on behavior and decision- overall contentment. Happiness includes both short-term
making. pleasurable experiences and a deeper sense of meaning and
2. Self-Regulation: Managing and controlling disruptive fulfillment in life.
emotions and impulses.
3. Motivation: Having a drive to achieve personal goals, In positive psychology, happiness is often considered
guided by internal values and a positive attitude. synonymous with subjective well-being (SWB), which refers
4. Empathy: Understanding the emotions of others and to individuals’ perceptions and evaluations of their own lives.
using this awareness to enhance relationships. SWB typically consists of two major components:
5. Social Skills: Building and maintaining healthy
relationships through effective communication, influence,  Hedonic Well-Being: This focuses on the emotional
and conflict management. aspect of happiness—experiencing positive emotions like
joy, pleasure, and contentment while minimizing negative
Goleman’s Mixed Model is popular in leadership and emotions like sadness or stress.
organizational contexts, where emotional intelligence is linked  Eudaimonic Well-Being: This refers to a deeper form of
to effective leadership and workplace success. happiness based on meaning and purpose. It goes
beyond momentary pleasures and focuses on living a
iii. Trait Model (Petrides and Furnham) fulfilling and purposeful life. It’s about achieving
personal growth, self-actualization, and living in
The Trait Model of Emotional Intelligence, developed by alignment with one's values.
Konstantinos Petrides and Adrian Furnham, views
emotional intelligence as a set of emotional self-perceptions Key factors contributing to happiness include:
and behavioral dispositions. This model focuses on how
individuals perceive their emotional abilities and how these  Positive Emotions: Experiencing joy, gratitude,
perceptions influence their behavior. contentment, and other pleasant emotions.
 Life Satisfaction: A cognitive evaluation of one's life as a
The Trait Model emphasizes that emotional intelligence is whole, considering work, relationships, health, and
related to personality traits like emotional self-efficacy, personal achievements.
optimism, and social competence. It is often measured through  Meaning and Purpose: Having a sense of purpose or
self-report questionnaires. direction in life, and feeling that one’s life has value and
meaning.
Summary
How Can We Raise Subjective Well-Being?
In positive psychology, emotions—both positive and negative
—are crucial to well-being and personal growth. Positive Raising subjective well-being involves both increasing
emotions help broaden thinking and build lasting positive experiences and building resilience against negative
psychological resources, while negative emotions serve ones. Here are evidence-based strategies to enhance subjective
adaptive functions that facilitate learning, resilience, and well-being:
emotional depth. Emotional intelligence, a key concept in
positive psychology, involves the ability to recognize and a. Cultivating Positive Emotions
manage emotions effectively. Various models of emotional
intelligence, such as the Ability Model and Mixed Model, Engaging in activities that bring joy, gratitude, and satisfaction
emphasize the importance of emotional awareness, regulation, can increase positive emotions, a key component of SWB.
and social skills in promoting personal success and emotional Specific strategies include:
well-being.
 Gratitude Practices: Regularly reflecting on what you're
Happiness and Subjective Well-Being (SWB) grateful for has been shown to increase positive emotions
and overall life satisfaction. Writing in a gratitude journal
Happiness and subjective well-being (SWB) are central or expressing thanks to others are common practices.
concepts in positive psychology, as they reflect how  Mindfulness and Meditation: Mindfulness practices
individuals evaluate the quality of their own lives. help individuals focus on the present moment and
Understanding these concepts helps us explore ways to appreciate it without judgment. Research has shown that
improve well-being and overall life satisfaction. mindfulness improves emotional regulation and enhances
well-being by reducing stress and increasing happiness.
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 Acts of Kindness: Engaging in prosocial behaviors like Life satisfaction, a cognitive aspect of SWB, can be enhanced
helping others, volunteering, or simply being kind has by improving different life domains, such as work,
been linked to increased happiness. Altruism fosters a relationships, and health:
sense of connection and satisfaction.
 Work-Life Balance: Finding balance between
b. Building Meaning and Purpose professional and personal life is crucial for well-being.
Avoiding burnout and dedicating time to leisure, hobbies,
Creating a life with meaning and purpose enhances and family life contribute to higher life satisfaction.
eudaimonic well-being, which contributes to long-term  Focusing on Personal Strengths: Using and developing
happiness. Ways to cultivate meaning include: your personal strengths (such as creativity, kindness,
leadership, or perseverance) can enhance life satisfaction
 Setting and Pursuing Goals: Engaging in meaningful by providing opportunities for growth and self-
work or personal goals that align with your values can expression.
bring a sense of purpose and accomplishment. Achieving
even small, purposeful goals can significantly raise well- f. Boosting Physical and Mental Health
being.
 Connecting to Something Larger: Whether it’s through Good physical health and mental well-being are foundational
religion, community service, or personal passions, feeling to happiness. Strategies to improve health and well-being
connected to a broader cause or higher purpose can bring include:
deeper fulfillment.
 Regular Exercise: Physical activity has been shown to
c. Enhancing Social Connections release endorphins, which boost mood and well-being.
Exercise also reduces symptoms of anxiety and
Positive relationships are one of the strongest predictors of depression.
happiness and subjective well-being. Ways to build and  Adequate Sleep: Sleep is essential for emotional
maintain meaningful relationships include: regulation, cognitive functioning, and overall well-being.
Getting sufficient rest improves both mood and mental
 Strengthening Relationships: Investing time and energy clarity.
in close relationships (friends, family, and partners)  Healthy Diet: A balanced, nutritious diet supports not
improves life satisfaction and emotional well-being. only physical health but also emotional well-being,
 Quality over Quantity: Deep, authentic connections tend contributing to more stable moods and energy levels.
to matter more than the number of relationships. Building
trust and engaging in open, supportive communication are g. Positive Psychology Interventions
key to enhancing relationship quality.
 Savoring: Focusing on and appreciating positive
d. Developing Resilience and Coping Skills moments and experiences as they happen. It helps extend
the positive emotional impact of everyday moments.
Building resilience helps individuals cope with stress and  Three Good Things Exercise: Writing down three
bounce back from negative experiences, which is essential for positive things that happened each day and reflecting on
maintaining long-term well-being. Strategies to enhance why they were good can boost happiness and reduce
resilience include: depressive symptoms over time.
 Strengths-Based Coaching: Identifying and using
personal strengths in daily life leads to greater well-being
 Cognitive Reframing: This involves changing the way and personal growth.
we perceive challenges and negative events. By adopting
a more positive or constructive mindset, individuals can
reduce stress and improve emotional well-being. Happiness and Well-Being
 Practicing Self-Compassion: Being kind and non-
judgmental toward oneself during difficult times helps Happiness and well-being are interconnected concepts central
reduce feelings of failure and promotes psychological to positive psychology. While happiness often refers to
resilience. emotional states like joy and contentment, well-being
 Stress Management: Learning to manage stress through encompasses a broader spectrum, including physical health,
techniques like deep breathing, physical exercise, and psychological resilience, meaningful life experiences, and life
relaxation can protect against the negative impact of stress satisfaction.
on well-being.
1. Happiness
e. Increasing Life Satisfaction
Happiness, in psychology, is generally understood as a
subjective emotional experience, characterized by feelings of
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pleasure, contentment, and satisfaction with life. It can be While happiness is often an emotional state that fluctuates,
divided into two types: well-being is a broader, more stable construct that includes
long-term factors like life satisfaction, personal fulfillment,
 Hedonic Happiness: Focuses on pleasure, positive and social relationships. Both hedonic and eudaimonic aspects
emotions, and the absence of pain. This is the immediate of happiness contribute to overall well-being.
sense of happiness that comes from positive experiences,
such as enjoying a good meal, spending time with loved  Happiness as Part of Well-Being: Emotional happiness
ones, or achieving a personal goal. (positive affect) is a component of subjective well-being.
 Eudaimonic Happiness: Refers to a deeper, more People who experience frequent positive emotions and
enduring form of happiness that is derived from living a satisfaction with life tend to report higher levels of well-
life with purpose, meaning, and personal growth. being.
Eudaimonia is about realizing one’s potential and leading  Eudaimonia and Long-Term Well-Being: Eudaimonic
a fulfilling life in alignment with one's values. happiness, focused on meaning and personal growth, is
associated with deeper, more lasting well-being. Pursuing
2. Well-Being meaningful goals, contributing to society, and developing
close relationships promote psychological and social well-
Well-being encompasses more than just fleeting happiness. It being.
refers to an individual's overall experience of life, including  Physical Health and Well-Being: Happiness and positive
physical health, mental health, relationships, and life emotions have been linked to better physical health
satisfaction. Well-being can be categorized into several outcomes, such as stronger immune function, lower blood
dimensions: pressure, and increased longevity, contributing to overall
well-being.
 Subjective Well-Being (SWB): Refers to how people
experience the quality of their lives and includes both Summary
emotional reactions and cognitive judgments. It typically
involves: Happiness is a multifaceted concept involving both short-term
1. Life Satisfaction: A cognitive evaluation of positive emotions (hedonic well-being) and a long-term sense
one's life as a whole. of purpose and fulfillment (eudaimonic well-being).
2. Positive Affect: The frequency of experiencing Subjective well-being (SWB) is a broader measure that
positive emotions (such as joy, love, and pride). includes both emotional experiences and cognitive evaluations
3. Negative Affect: The frequency of experiencing of life satisfaction. Increasing SWB can be achieved by
negative emotions (such as sadness, anger, or cultivating positive emotions, building meaningful
anxiety). relationships, finding purpose, developing resilience, and
 Psychological Well-Being (PWB): Focuses on aspects of enhancing health and life satisfaction. Positive psychology
self-actualization and personal growth. Psychologist interventions, such as gratitude practices and mindfulness,
Carol Ryff proposed six dimensions of psychological provide practical tools for improving both hedonic and
well-being: eudaimonic well-being.
1. Self-Acceptance: A positive attitude toward
oneself and one’s past. Optimism and Hope
2. Personal Growth: A sense of continued
development and realization of one’s potential. Optimism and hope are crucial concepts in positive
3. Purpose in Life: Having goals and a sense of psychology, reflecting how individuals approach challenges,
direction in life. setbacks, and the future. Both contribute to well-being,
4. Positive Relationships: Maintaining close, resilience, and personal growth, but they differ in focus and
trusting relationships with others. definition. Optimism relates to expecting positive outcomes,
5. Environmental Mastery: The ability to manage while hope emphasizes the motivation and pathways to
life and surrounding environments effectively. achieve those outcomes.
6. Autonomy: Independence and the ability to
make decisions based on personal standards.
 Social Well-Being: Encompasses how individuals a. Significance of Optimism
perceive and experience their social relationships and
integration within their communities. It involves factors Optimism is defined as the general expectation that good
like social contribution, social acceptance, and a sense of things will happen in the future or the belief that negative
belonging. situations will improve. It is a key driver of positive emotions,
 Physical Well-Being: Refers to the state of an mental health, and resilience. The significance of optimism
individual’s physical health, including energy levels, can be seen across various domains of life:
vitality, and freedom from illness.
1. Mental Health:
3. Interconnection Between Happiness and Well-Being
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o Optimistic individuals experience fewer recognizing these patterns, individuals can work
symptoms of depression and anxiety. Positive on replacing them with more balanced, positive
thinking can help reduce rumination on negative thoughts.
events and focus on constructive actions. 3. Practicing Gratitude:
o Optimism helps individuals cope with stress, o Regularly reflecting on the things one is grateful
leading to lower stress levels and more effective for helps shift focus from problems to positives.
problem-solving. Gratitude increases feelings of well-being and
2. Physical Health: promotes a more optimistic outlook on life.
o Optimism has been linked to better physical 4. Positive Self-Talk:
health outcomes. Optimists tend to engage in o Developing a habit of positive self-talk is
healthier behaviors, such as exercising regularly, another way to foster optimism. Encouraging
eating well, and managing stress. oneself with affirmations like "I can handle this"
o Studies show that optimism is associated with or "Things will get better" can improve one's
better cardiovascular health, stronger immune emotional state and increase resilience in the face
function, and even longer life expectancy. of challenges.
3. Resilience: 5. Setting Achievable Goals:
o Optimism builds resilience by encouraging o Optimism grows when people set small,
individuals to view setbacks as temporary and achievable goals that provide a sense of progress
solvable, leading them to persevere through and success. Over time, this builds confidence in
difficulties. Optimists are more likely to one’s ability to affect positive change.
approach challenges with a "can-do" attitude and 6. Surrounding Yourself with Positive Influences:
are less likely to give up. o Being around optimistic people and engaging in
4. Relationships and Social Life: environments that promote positivity can help
o Optimistic individuals often have stronger reinforce an optimistic mindset. Positive social
relationships because they tend to expect positive networks encourage optimism through mutual
interactions and are more likely to engage in support and encouragement.
supportive, constructive communication.
Optimism fosters trust and emotional connection c. Optimism vs Realism
in friendships and partnerships.
5. Work and Achievement: The balance between optimism and realism is an important
o Optimism promotes success and achievement. consideration. While optimism can be beneficial, it is most
Optimists are more likely to set and pursue effective when grounded in reality, known as realistic
ambitious goals, stay motivated during setbacks, optimism.
and persist until they achieve their aims. They
view challenges as opportunities for growth 1. Optimism:
rather than insurmountable barriers. o Optimists focus on positive outcomes and
believe that they can influence their future
b. Learning Optimism through effort and persistence. They tend to view
setbacks as temporary and surmountable, and
Learning optimism refers to the idea that optimism can be they maintain hope even in challenging
developed or nurtured through conscious effort and practice. situations.
While some people may naturally be more optimistic, others 2. Realism:
can adopt a more optimistic mindset through various o Realists focus on seeing situations as they are,
strategies: acknowledging both the positive and negative
aspects of any situation. Realists may not always
1. Cognitive Restructuring: expect the best outcome but are prepared for
o Cognitive-behavioral therapy (CBT) helps challenges and make decisions based on accurate
individuals reframe negative thoughts and adopt assessments of the situation.
more positive, realistic ways of thinking. By 3. Optimism vs Realism:
challenging negative assumptions and focusing o Unrealistic optimism can sometimes lead to
on solutions, people can learn to approach life disappointment or failure when individuals
more optimistically. ignore potential risks or refuse to prepare for
2. Recognizing Negative Thought Patterns: difficulties. For example, believing that
o One of the first steps in learning optimism is "everything will work out" without making any
identifying negative thought patterns, such as effort to solve a problem may backfire.
catastrophizing (expecting the worst-case o Realistic optimism balances positive
scenario) or overgeneralizing (assuming one expectations with practical planning. Realistic
bad outcome applies to everything). By optimists believe that good things can happen,
but they also recognize the need for hard work,
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preparation, and adapting to circumstances when o Hope, on the other hand, includes a sense of
challenges arise. This approach combines the agency and pathways thinking, meaning that
emotional benefits of optimism with the practical hopeful people not only expect good things but
focus of realism. also believe in their ability to work toward those
4. Pessimism vs Realism: outcomes. In this sense, hope is often more
o Pessimism, by contrast, tends to emphasize action-oriented than optimism.
negative outcomes and can lead to helplessness
or inaction. Pessimists often focus on problems Summary
and potential failures, which can limit their
willingness to pursue new opportunities.  Optimism is the general expectation that good things will
happen in the future, contributing to mental and physical
In essence, the key is to be optimistic but remain realistic health, resilience, and life satisfaction. Optimism can be
about challenges, ensuring that positive expectations are learned and nurtured through cognitive restructuring,
accompanied by actionable plans. gratitude, positive self-talk, and setting realistic goals.
 Optimism vs Realism highlights the need for a balance,
d. Hope with realistic optimism providing the most effective
approach to life’s challenges.
Hope is a psychological construct that involves a combination  Hope involves a combination of goal-directed thinking,
of goal-directed thinking, motivation, and a sense of agency motivation, and belief in one’s ability to achieve desired
to achieve desired outcomes. It involves both expecting outcomes, offering a pathway-oriented approach to
positive outcomes and having the pathways and motivation positive future outcomes. Both optimism and hope play
to achieve those outcomes. key roles in enhancing well-being, resilience, and
motivation.
1. Components of Hope (as defined by psychologist C. R.
Snyder): Living in Flow
o Goals: Hopeful individuals have clear,
meaningful goals they want to achieve. The concept of flow was introduced by psychologist Mihály
o Pathways Thinking: Hope involves the belief Csíkszentmihályi and is a key concept in positive
that there are multiple pathways to achieve a psychology. Flow is a state of intense focus, full immersion,
goal. When one path is blocked, hopeful and enjoyment in an activity, where one loses track of time
individuals can find alternative routes. and external distractions fade away. Flow experiences are
o Agency Thinking: Hope includes the belief in often described as some of the most enjoyable and fulfilling in
one’s own ability to pursue goals and stay life.
motivated, even when facing obstacles. This self-
efficacy is crucial to sustaining hope in 1. Experiencing Flow
challenging situations.
2. The Role of Hope in Well-Being: Flow is a mental state in which a person is fully absorbed in
o Emotional Benefits: Hopeful people experience an activity, characterized by a sense of focus, engagement, and
higher levels of positive emotions, such as joy, enjoyment. When in flow, people often experience:
anticipation, and enthusiasm. They tend to be
more optimistic about the future, even in difficult
 Complete Concentration: All attention is focused on the
circumstances.
task at hand, leading to a sense of immersion. External
o Resilience: Hope is a powerful source of
distractions or concerns about time and self-consciousness
resilience. It helps people stay motivated during
fade away.
tough times, allowing them to keep pursuing
 Merging of Action and Awareness: The person becomes
their goals despite setbacks. Hopeful individuals
so involved in the activity that the distinction between self
are more likely to bounce back from adversity
and the action being performed disappears. This can
and maintain a sense of purpose.
create a feeling of being "one" with the task.
o Physical Health: Like optimism, hope is linked
 Clear Goals and Immediate Feedback: Flow often
to better physical health outcomes. Studies show occurs when the activity has clear objectives and provides
that hope is associated with lower levels of feedback on progress, allowing individuals to adjust their
stress, better immune function, and even faster performance as needed.
recovery from illness or injury.  Balance Between Challenge and Skill: Flow happens
3. Hope vs Optimism: when the task is challenging enough to push one’s skills,
o Optimism refers to a general expectation of but not so difficult that it causes anxiety or frustration. If
positive outcomes, but it doesn't necessarily the challenge is too easy, boredom occurs; if too difficult,
include a clear plan to achieve those outcomes. it leads to stress.
9|P o s i t i v e P s y c h o l o g y

 Sense of Control: During flow, individuals feel a strong Flow is closely associated with optimal experiences, or
sense of control over their actions and environment. They moments in life that are deeply fulfilling, where everything
feel capable of meeting the challenges presented by the seems to "click" and produce a sense of profound satisfaction.
activity. These experiences are important because they provide a sense
 Loss of Self-Consciousness: Self-awareness fades away, of meaning, growth, and personal development.
and concerns about performance or judgment disappear.
People in flow are focused solely on the activity, leading Key characteristics of optimal experiences include:
to an almost meditative state of mind.
 Distorted Sense of Time: Time seems to pass differently  Challenge-Skill Balance: Optimal experiences happen
in flow. Hours may feel like minutes, or the sense of time when the challenge of an activity perfectly matches an
may disappear altogether. individual's skill level. This balance keeps the individual
engaged and motivated to improve without feeling
Common activities that induce flow include sports, creative overwhelmed or under-stimulated.
arts (painting, writing, music), gaming, and work-related tasks  Intrinsically Motivated Activities: Optimal experiences
that provide challenges. Flow can happen in almost any are often driven by intrinsic motivation, meaning that the
activity where skill meets challenge and focus is required. activity is enjoyable in and of itself, rather than done for
external rewards (like money or praise). People are more
2. Dangers of Flow likely to enter flow and have optimal experiences when
they are doing something they love.
While flow is generally a positive experience, there are  Personal Growth and Mastery: Optimal experiences
potential dangers or downsides to prolonged or uncontrolled often involve personal growth or mastery of a skill. When
engagement in flow states: individuals overcome challenges or improve their abilities
through sustained focus, it creates a sense of achievement
 Neglect of Basic Needs: Because time often passes and fulfillment. Over time, these experiences contribute to
quickly in flow, individuals may neglect basic needs such long-term well-being and personal development.
as food, hydration, sleep, or taking breaks. This can lead  Creative and Productive Work: Many people
to physical exhaustion or other health problems if experience flow in creative endeavors (like writing,
sustained for long periods. painting, or playing music) or productive work that allows
 Overcommitment to the Activity: Flow can make for focused attention, problem-solving, and the
certain activities so enjoyable that people may become too application of skills. These experiences are both
absorbed in them, leading to an imbalance in life. For rewarding and lead to personal satisfaction.
example, workaholics may experience flow in their jobs  Physical Activities and Sports: Athletes often report
but at the expense of their social life, health, or entering flow during performance, where they are fully
relationships. absorbed in the game or activity, leading to optimal
 Avoidance of Important Tasks: People may seek flow in performance. The physical exertion combined with the
activities that are enjoyable but non-essential, such as skill-challenge balance creates a powerful flow state.
gaming or hobbies, which can cause them to neglect
important responsibilities like work, studies, or personal Achieving Optimal Experiences:
relationships.
 Addiction to Flow: In extreme cases, the pursuit of flow To foster optimal experiences and flow in daily life,
experiences can become addictive. This is particularly individuals can:
evident in video gaming, where players may become so
immersed in the flow state that they ignore other aspects  Engage in Meaningful, Challenging Tasks: Choosing
of life. Some individuals may chase the "high" of flow, activities that align with personal goals and values while
leading to obsessive behavior. providing a sense of challenge can promote flow.
 Narrow Focus: When in flow, the mind is so focused that  Set Clear, Achievable Goals: Breaking tasks down into
it can overlook other important aspects of life or the smaller, achievable goals helps create the clear feedback
environment. For instance, someone intensely focused on loop needed for flow.
a project might miss key signals in their social or  Focus on Intrinsic Motivation: Engage in activities for
professional environment. the sake of personal enjoyment, growth, and satisfaction,
rather than for external rewards.
While flow is an ideal mental state, it’s important to maintain  Practice Mindfulness and Concentration: Flow is easier
a balance and remain mindful of potential negative to achieve when individuals practice mindfulness or
consequences. techniques to enhance focus, as distractions can hinder the
flow experience.
3. Optimal Experiences
Summary
10 | P o s i t i v e P s y c h o l o g y

 Experiencing Flow: Flow is a state of complete 3. Purpose in Life: Feeling a sense of direction and
immersion in an activity that provides focus, enjoyment, meaning in life, having goals, and feeling that one’s life is
and a sense of control. It occurs when challenge and skill valuable.
are balanced. 4. Positive Relationships with Others: Maintaining deep,
 Dangers of Flow: While flow is often positive, it can lead trusting, and fulfilling relationships, characterized by
to neglect of basic needs, over-commitment, and empathy, affection, and intimacy.
avoidance of important tasks if not managed properly. 5. Autonomy: Having a sense of self-determination, making
 Optimal Experiences: Flow contributes to optimal independent choices, and resisting societal pressures.
experiences, which are moments of deep satisfaction that 6. Environmental Mastery: The ability to effectively
arise when individuals are fully engaged in challenging, manage one's life, work, and surroundings to meet
intrinsically motivated activities. These experiences personal needs and accomplish goals.
enhance personal growth and well-being.
c. Self-Determination Theory (SDT)
Eudaimonic Well-Being
Self-Determination Theory (SDT), developed by Edward
Eudaimonic well-being is rooted in living a life of purpose, Deci and Richard Ryan, is a theory of motivation and
personal growth, and self-realization. It emphasizes meaning, personality that emphasizes three innate psychological needs
virtue, and striving toward one’s potential. The term essential for well-being and growth:
"eudaimonia" originates from Aristotle, who believed that true
happiness comes from living in alignment with one's true 1. Autonomy: The need to feel in control of one’s own
nature and fulfilling one's purpose. behavior and goals, to act in harmony with oneself.
2. Competence: The need to feel effective and capable in
a. Difference Between Hedonic and Eudaimonic Well- one’s actions and to have opportunities to exercise and
Being develop one's abilities.
3. Relatedness: The need to feel connected to others, to
 Hedonic Well-Being: Focuses on pleasure and experience caring and supportive relationships, and to feel
happiness through the pursuit of pleasure, avoiding pain, a sense of belonging.
and maximizing positive emotions. It is about immediate
gratification and subjective experiences of happiness. SDT posits that when these needs are met, individuals
Hedonic well-being is often measured by life satisfaction experience optimal well-being, personal growth, and intrinsic
and the balance of positive versus negative emotions. motivation. The theory is closely aligned with eudaimonic
 Eudaimonic Well-Being: In contrast, focuses on well-being as it emphasizes personal growth, autonomy, and
meaning, purpose, and self-realization. It emphasizes connectedness as pathways to fulfillment.
living according to one's values, personal growth, and the
development of one's full potential. Eudaimonic well- d. PERMA Model
being is more concerned with long-term fulfillment and
personal growth rather than short-term pleasure. PERMA, developed by Martin Seligman, is a framework in
positive psychology that describes five key elements that
Key Differences: contribute to well-being:

 Hedonic: Pleasure-driven, emotional, short-term 1. P – Positive Emotions: Experiencing joy, gratitude, hope,
satisfaction. and contentment (linked more with hedonic well-being).
 Eudaimonic: Purpose-driven, values-based, long-term 2. E – Engagement: Being fully absorbed in activities, often
fulfillment. leading to flow states.
3. R – Relationships: Building strong, supportive, and
b. Psychological Well-Being meaningful connections with others.
4. M – Meaning: Finding a sense of purpose, often through
Psychological well-being (PWB), introduced by Carol Ryff, work, relationships, or personal projects that align with
is a model of eudaimonic well-being that involves six one’s values (closely aligned with eudaimonic well-
dimensions: being).
5. A – Accomplishment: Pursuing success, mastery, and
achievement for its own sake, contributing to self-efficacy
1. Self-Acceptance: Having a positive attitude toward and self-worth.
oneself, acknowledging personal strengths and
weaknesses, and accepting one’s past.
2. Personal Growth: Seeing oneself as continually The PERMA model emphasizes that well-being is multi-
developing and growing, with an openness to new dimensional, combining both hedonic and eudaimonic aspects
experiences and learning from them. to achieve overall flourishing.
11 | P o s i t i v e P s y c h o l o g y

e. Functional Well-Being  Self-Determination Theory: Highlights autonomy,

competence, and relatedness as fundamental needs for
Functional well-being refers to the ability to function motivation and well-being.
optimally in various domains of life, including physical,  PERMA: A well-being model that includes positive
mental, social, and emotional aspects. It focuses on how well emotions, engagement, relationships, meaning, and
individuals are able to meet life’s demands and pursue accomplishment.
personal goals while maintaining health and relationships.  Functional Well-Being: Focuses on the ability to
Functional well-being often includes: function optimally across physical, mental, emotional,
and social domains.
 Physical Health: Ability to perform daily tasks and  Personal Development: Involves continuous self-
maintain good physical health. improvement and growth toward self-actualization and
 Cognitive Function: Mental sharpness, problem-solving, fulfillment.
and the ability to adapt to new information.
 Social Function: Quality of relationships, Dealing with Adversity
communication, and social support.
 Emotional Function: Regulation of emotions, coping Dealing with adversity involves various coping strategies and
with stress, and maintaining a positive mental state. mechanisms that help individuals manage difficult situations,
recover from trauma, and grow through challenges. Here's an
Functional well-being is closely tied to resilience—the ability overview of the key concepts you've mentioned:
to adapt to challenges and maintain balance in the face of
adversity. a. Coping Strategies Types and Mechanisms

f. Personal Development Coping strategies are ways in which people deal with stress,
adversity, or trauma. They can be classified into two major
Personal development refers to the ongoing process of types:
improving oneself through activities that enhance self-
awareness, skills, and well-being. It involves setting and 1. Problem-focused coping: This approach involves taking
pursuing meaningful goals, learning from experiences, and steps to directly deal with the source of stress. Examples
growing toward one’s potential. Personal development is a key include seeking solutions, planning, and gathering
aspect of eudaimonic well-being because it focuses on: information to resolve the issue.
o Mechanism: It focuses on changing or
1. Self-Actualization: The pursuit of becoming the best eliminating the stressor.
version of oneself, fulfilling one’s capabilities and 2. Emotion-focused coping: When the stressor cannot be
aspirations. changed, this strategy aims to reduce the emotional
2. Goal Setting and Achievement: Establishing clear, impact of the situation. Examples include seeking social
meaningful goals and working toward them enhances support, engaging in relaxation techniques, and cognitive
motivation and purpose. reframing.
3. Learning and Growth: Personal development o Mechanism: It regulates emotional distress
emphasizes continuous learning and the ability to grow without addressing the source of the stress itself.
through challenges. 3. Avoidant coping: Involves distancing oneself from the
4. Resilience and Adaptability: Developing the capacity to problem, through procrastination, denial, or distractions
bounce back from setbacks, learning from failures, and like excessive entertainment or substance use.
adapting to new situations is central to personal growth. o Mechanism: It aims to escape or ignore the
stressor but can often lead to further problems.
Personal development is often seen as a lifelong journey and is
key to achieving lasting well-being. b. Religious Coping

Summary Religious coping refers to the use of faith, spiritual beliefs,

and religious practices to deal with adversity. It can be divided
 Hedonic vs Eudaimonic Well-Being: Hedonic focuses into two categories:
on pleasure and happiness, while eudaimonic well-being
emphasizes meaning, growth, and living in accordance 1. Positive religious coping: Involves seeking spiritual
with one's values. support, finding meaning in the adversity, and fostering a
 Psychological Well-Being: Includes self-acceptance, deeper connection with one's faith.
personal growth, purpose, autonomy, positive o Mechanism: People draw comfort and strength
relationships, and environmental mastery. from a higher power, gain a sense of purpose, or
believe the experience is part of a divine plan.
12 | P o s i t i v e P s y c h o l o g y

2. Negative religious coping: Involves feelings of 1. Perspective-taking: The ability to see situations from
abandonment by God, blaming a higher power for one's different viewpoints, enabling better decision-making and
struggles, or feeling punished. empathy.
o Mechanism: These can lead to further distress 2. Emotional regulation: Wisdom involves managing
and decreased well-being. emotions effectively, especially in times of stress or
hardship.
c. Adaptive Defense Mechanism 3. Compassion: Having a deep sense of understanding and
concern for others, especially when they face adversity.
4. Humility: Acknowledging that one does not have all the
Defense mechanisms are unconscious psychological processes
answers, and being open to learning and growth.
that protect individuals from anxiety or emotional distress.
5. Acceptance: Understanding that adversity is a part of life
Adaptive (or mature) defense mechanisms promote healthy
and approaching it with grace rather than resistance.
functioning:
Each of these elements plays a vital role in the process of
1. Sublimation: Channeling unacceptable impulses into
dealing with adversity, ultimately contributing to personal
socially acceptable behaviors (e.g., turning anger into art
growth, resilience, and wisdom.
or exercise).
o Mechanism: Redirects negative emotions into
positive outlets. Positive Psychology of Strengths
2. Altruism: Helping others as a way to deal with personal
distress. Positive psychology focuses on understanding and fostering
o Mechanism: Creates a sense of meaning and human strengths and virtues to help individuals and
improves self-esteem. communities thrive. This approach shifts the focus from
3. Humor: Using wit to deal with difficult emotions, easing pathology and disorder to well-being, flourishing, and optimal
tension and reducing stress. functioning. Here’s an exploration of key concepts related to
o Mechanism: Reframes negative experiences, the psychology of strengths:
making them more manageable.
4. Anticipation: Thinking ahead about potential challenges a. Value of Strengths
and planning for them.
o Mechanism: Reduces anxiety by preparing for
Character strengths are positive traits that reflect what is best
adverse situations. in people. Leveraging strengths contributes to personal and
collective well-being in several ways:
d. Post-Traumatic Growth (PTG)
1. Enhanced Well-Being: Research shows that people who
PTG refers to positive psychological changes that occur as a use their strengths regularly experience higher levels of
result of struggling with highly challenging life circumstances. happiness, fulfillment, and life satisfaction. They are more
Rather than simply recovering, individuals may experience engaged in their daily activities and tend to lead more
growth in areas such as: meaningful lives.
o Mechanism: Using strengths aligns with one's
1. Increased appreciation for life: People become more true self, creating authenticity and improving
grateful for everyday experiences. overall life satisfaction.
2. Improved relationships: Adversity can lead to stronger 2. Resilience: Strengths like optimism, hope, and
bonds with others and deeper empathy. perseverance play a crucial role in helping individuals
3. New possibilities: The trauma can inspire personal cope with adversity. By focusing on what they do best,
change, leading individuals to explore new paths in life. people can navigate challenges more effectively.
4. Spiritual development: Experiencing adversity may o Mechanism: Strengths act as buffers against
deepen a person's spirituality or strengthen their beliefs. stress, making it easier to maintain a positive
5. Greater personal strength: Overcoming challenges outlook during difficult times.
often builds resilience and a belief in one's ability to 3. Improved Relationships: Strengths such as kindness,
handle future difficulties. fairness, and gratitude foster healthier, more positive
social interactions. People who prioritize these traits are
e. Wisdom more likely to build supportive and trusting relationships.
o Mechanism: Positive social connections are
Wisdom is often seen as a result of overcoming adversity and linked to increased well-being, and strengths
learning from life experiences. It involves qualities such as: help to nurture these relationships.
4. Greater Achievement and Success: When individuals
recognize and apply their strengths in professional and
personal contexts, they are more likely to reach their goals
and achieve success.
13 | P o s i t i v e P s y c h o l o g y

o Mechanism: Working from one’s strengths can o Value: These strengths help individuals manage
boost motivation, productivity, and creativity, impulses and emotions, leading to self-discipline
leading to better performance. and control. They play a key role in maintaining
5. Increased Engagement: People who use their strengths balance and ethical behavior.
at work and in their personal lives tend to be more 6. Transcendence
engaged and energized. They find greater meaning in o Strengths: Appreciation of Beauty and
what they do, which enhances both productivity and Excellence, Gratitude, Hope, Humor, Spirituality
satisfaction. o Value: Transcendent strengths connect
o Mechanism: Strengths help people focus on individuals to the larger universe and provide
tasks they enjoy, promoting flow states where meaning beyond the self. They inspire a sense of
time passes effortlessly due to deep engagement. awe, optimism, and purpose.

b. Un-DSM (via Classification of Strengths and Virtues) Significance of the VIA Classification:

The "Un-DSM" is a positive psychology counterpart to the  Self-awareness: By understanding their strengths,
Diagnostic and Statistical Manual of Mental Disorders (DSM), individuals can engage in personal growth, align their
focusing on human strengths rather than mental health actions with their core values, and set more meaningful
conditions. A significant framework in this context is the VIA goals.
Classification of Strengths and Virtues, developed by  Holistic Development: Unlike the DSM, which focuses
psychologists Christopher Peterson and Martin Seligman. on diagnosing disorders, the VIA Classification promotes
a view of humans as capable of growth, thriving, and
The VIA classification outlines 24 strengths organized under flourishing through the use of strengths.
six broad virtues that are valued across cultures and history:  Positive Interventions: Programs like strength-based
coaching or therapy encourage individuals to recognize
Six Core Virtues: and apply their strengths, which can lead to improved
well-being and life satisfaction.
1. Wisdom and Knowledge
o Strengths: Creativity, Curiosity, Judgment Strengths-Based Approach in Practice:
(Critical Thinking), Love of Learning,
Perspective 1. Strengths Spotting: Identifying strengths in everyday
o Value: These strengths help individuals acquire behavior. For example, recognizing perseverance when
and use knowledge in ways that are beneficial to someone continues working hard on a project despite
themselves and others. They are linked to difficulties.
intellectual and emotional development. 2. Strengths Reflection: Reflecting on how one’s strengths
2. Courage have contributed to past successes and how they can be
o Strengths: Bravery, Perseverance, Honesty, Zest leveraged for future goals.
(Vitality) 3. Strengths Application: Intentionally using strengths in
o Value: Courageous strengths involve taking new or challenging situations, such as applying kindness
action despite fear, persevering in the face of in conflict resolution.
obstacles, and standing up for what’s right. They
enhance resilience and help people confront In sum, positive psychology and the focus on strengths offer a
challenges. pathway to well-being by encouraging individuals to identify,
3. Humanity cultivate, and use their best qualities, helping them not only
o Strengths: Love, Kindness, Social Intelligence overcome challenges but also thrive. The VIA Classification
o Value: These strengths promote close, positive system provides a comprehensive structure for understanding
relationships and empathy. They enhance social and applying these strengths.
connections and foster compassion, generosity,
and care for others. c. Gallup's CliftonStrengths (formerly StrengthsFinder)
4. Justice
o Strengths: Teamwork, Fairness, Leadership Gallup's CliftonStrengths is a widely recognized strengths
o Value: Justice-oriented strengths contribute to assessment tool designed to help individuals identify their
community well-being and are essential for unique talents and strengths. Developed by Donald Clifton,
creating environments that promote fairness, often considered the father of strengths-based psychology, the
collaboration, and equal opportunities. tool is grounded in the idea that focusing on one’s strengths
5. Temperance rather than fixing weaknesses leads to greater personal and
o Strengths: Forgiveness, Humility, Prudence, professional success.
Self-Regulation
Key Concepts of CliftonStrengths:
14 | P o s i t i v e P s y c h o l o g y

1. Strengths vs. Talents: d. CAPP's Realise2 (now Strengths Profile)

o Talents are natural patterns of thought, feeling,
or behavior that can be productively applied. CAPP’s Strengths Profile (formerly Realise2) is another
Strengths are talents that have been refined strengths assessment model developed by the Centre for
through knowledge and skill. Applied Positive Psychology (CAPP). Unlike Gallup's
o Value: The tool emphasizes that working on CliftonStrengths, which primarily focuses on top strengths,
one’s natural talents (rather than improving Strengths Profile offers a more dynamic view by
weaknesses) leads to excellence and fulfillment. differentiating between types of strengths and their usage.
2. 34 CliftonStrengths Themes: The assessment
categorizes individual strengths into 34 distinct themes, Key Concepts of Realise2 (Strengths Profile):
grouped under four domains:
o Executing: Strengths in this domain help
1. Four Strengths Quadrants: Strengths Profile classifies
individuals turn ideas into action (e.g., Achiever, strengths into four categories based on whether they are
Responsibility, Focus). used frequently and energize the individual:
o Influencing: People with these strengths can o Realized Strengths: These are strengths that you
take charge, speak up, and make sure others are use often and that energize you. The goal is to
heard (e.g., Command, Communication, maximize these strengths because they already
Maximizer). contribute to your success and well-being.
o Relationship Building: These strengths help  Example: A person who frequently
build strong relationships and foster uses and enjoys their creativity in
collaboration (e.g., Empathy, Relator, Harmony). problem-solving.
o Strategic Thinking: People strong in this o Unrealized Strengths: Strengths you have but
domain excel in analyzing information and use less often. These strengths are energizing but
creating strategies (e.g., Learner, Analytical, underused, so the aim is to develop them further.
Strategic).  Example: Someone who is good at
3. Strengths-Based Development: leadership but hasn’t had enough
o Mechanism: CliftonStrengths promotes the idea opportunities to use it regularly.
that focusing on developing and using top o Learned Behaviors: These are actions you have
strengths leads to peak performance and well- learned to do well, but they don't energize you.
being. By understanding their top 5 or full 34 The goal is to moderate these behaviors, using
strengths, individuals can align their personal them only when necessary, as they may lead to
and professional lives with what they naturally burnout.
do best.  Example: Being highly organized may
4. Personal and Professional Impact: be something you’ve developed but
o Workplace Performance: People who use their doesn’t bring excitement.
strengths daily report higher engagement at o Weaknesses: These are areas where you feel
work, increased productivity, and job drained or perform less well. The goal is to
satisfaction. minimize them as much as possible to prevent
o Team Building: In organizations, understanding them from becoming obstacles.
the strengths of team members helps in creating  Example: A person might find
complementary teams where people can analytical thinking to be a weakness
contribute in areas where they excel. that they avoid when possible.
o Well-Being: The tool also positively influences 2. Dynamic Nature of Strengths:
self-awareness and self-esteem by encouraging o Context Matters: Realise2 emphasizes that
individuals to appreciate their innate abilities. strengths are not static and can shift depending
on the situation. A strength that is unrealized
How CliftonStrengths is Used: today may become realized tomorrow as you
gain more experience or opportunities to use it.
 Self-Development: Individuals take the assessment to o Mechanism: Strengths Profile focuses not only
understand their top strengths and then receive strategies on recognizing strengths but also on
to develop and apply them in different areas of life. understanding how strengths are applied,
 Coaching and Leadership: Strengths-based coaching is balanced, and adapted in various contexts.
used to help leaders and employees focus on building and 3. Balanced Strengths Development:
utilizing their strengths to achieve team and o Maximizing Potential: The tool encourages
organizational goals. people to develop unrealized strengths to
 Education: It is also applied in educational settings to ensure they are tapping into their full potential. It
help students discover and leverage their strengths for also highlights that over-relying on certain
academic and personal success. strengths may lead to imbalances.
15 | P o s i t i v e P s y c h o l o g y

o Energy Management: The unique aspect of Gallup's CAPP's Strengths

Strengths Profile is its emphasis on how using Feature
CliftonStrengths Profile (Realise2)
strengths impacts energy levels. People are
encouraged to work on tasks that both utilize Primarily used for
their strengths and energize them, leading to Broadly used in
personal and
higher satisfaction and productivity. personal
organizational
4. Personal and Professional Impact: Application development,
o Self-Awareness and Growth: By understanding development, with a
leadership, and
the different categories of strengths, individuals focus on energy
team building.
gain a comprehensive view of how they can best management.
manage their energy, avoid burnout, and develop
underutilized abilities.
o Team Building and Leadership: In Both tools offer valuable insights into strengths, but while
organizations, Strengths Profile can be used to CliftonStrengths focuses on leveraging talents, Realise2 goes
build balanced teams by identifying areas where deeper into understanding how strengths affect energy and
individuals’ realized and unrealized strengths how they are used in different contexts.
complement each other. This helps in creating
environments where everyone can thrive.

How Strengths Profile is Used:

 Self-Improvement: It allows individuals to identify

where they can maximize their strengths and work on
underused areas, leading to holistic personal development.
 Organizational Application: Leaders use it to create
strengths-based cultures where employees are encouraged
to use their strengths in ways that energize them, leading
to greater productivity and lower turnover.
 Coaching: Coaches use it to help clients develop a
balanced approach to strengths development, working not
only on strengths but also addressing learned behaviors
and weaknesses to prevent burnout.

Comparison: CliftonStrengths vs. Strengths Profile

Gallup's CAPP's Strengths

Feature
CliftonStrengths Profile (Realise2)

Focuses on
Focuses on
categorizing strengths
identifying and
Strengths into realized,
maximizing one’s
Focus unrealized, learned
top 5 or 34
behaviors, and
strengths.
weaknesses.

Emphasizes how
Energy Does not explicitly
strengths energize or
Dimension factor in energy.
drain individuals.

Advocates a balanced
Encourages
approach, focusing on
maximizing top
Strengths maximizing realized
strengths and
Approach strengths and
aligning with natural
developing unrealized
talents.
strengths.