Chapter 1: What Is Positive Psychology?

Introduction
Positive Psychology is the scientific study of happiness, well-being, and human strengths.
Traditional psychology mainly focused on mental illness, disorders, and negative emotions,
but positive psychology shifted the focus to understanding and enhancing human strengths.
It seeks to answer questions like "What makes life meaningful?" and "How can people thrive
and flourish?"

The field was founded by Martin Seligman in 1998, when he became the president of the
American Psychological Association (APA). He believed that psychology should not just focus
on treating disorders but also on helping people lead fulfilling and meaningful lives.

History of Positive Psychology

Before the emergence of positive psychology, psychology primarily followed the disease
model, which focused on diagnosing and treating mental illnesses. However, some early
thinkers had already studied happiness and well-being.

1. Aristotle (384–322 BCE) – Discussed eudaimonia, which means a meaningful and

virtuous life.
2. William James (1842–1910) – One of the first psychologists to study the psychology of
happiness.
3. Abraham Maslow (1908–1970) – Introduced the concept of self-actualization in his
hierarchy of needs.
4. Carl Rogers (1902–1987) – Developed humanistic psychology, focusing on personal
growth and self-improvement.

However, it was Martin Seligman who officially founded positive psychology as a field in
1998, arguing that psychology should help people build strengths, not just fix weaknesses.

Traditional Psychology vs. Positive Psychology

Traditional psychology mainly studied mental disorders, trauma, and negative emotions,
focusing on treatment and problem-solving. In contrast, positive psychology studies
happiness, well-being, and the factors that make life fulfilling.

For example, traditional psychology might study how to reduce depression, while positive
psychology studies how to increase joy and life satisfaction.

The Disease Model vs. Positive Psychology

The disease model of psychology focused on curing mental illnesses, like depression and
anxiety. It helped many people recover from psychological disorders, but it did not focus on
how to help them achieve lasting happiness.

Martin Seligman argued that psychology should not only move people from negative (-5) to
neutral (0) but also help them reach positive states (+5), where they experience joy,
gratitude, and purpose in life.

Basic Themes of Positive Psychology

Positive psychology is based on three core themes:

1. The Pleasant Life – Focusing on positive emotions and pleasures.

2. The Engaged Life – Developing strengths and engaging in activities that bring fulfillment.
3. The Meaningful Life – Connecting with a larger purpose, such as spirituality,
relationships, or contributing to society.

These themes help individuals find balance between happiness, personal strengths, and a
sense of purpose.

Major Models and Theories in Positive Psychology

1. PERMA Model (Seligman, 2011)

Martin Seligman introduced the PERMA Model, which consists of five essential elements for
well-being:

1. P – Positive Emotions (Experiencing joy, gratitude, love)

2. E – Engagement (Being deeply involved in activities you enjoy)
3. R – Relationships (Building strong social connections)
4. M – Meaning (Having a purpose in life)
5. A – Accomplishment (Setting and achieving goals)

🔹 Example: A person practicing PERMA might find joy in daily activities (P), feel engaged in a
hobby like painting (E), have strong friendships (R), volunteer for a meaningful cause (M), and
celebrate career success (A).

2. VIA Character Strengths (Peterson & Seligman, 2004)

The VIA (Values in Action) Classification of Strengths was developed by Christopher

Peterson and Martin Seligman to identify key human strengths. They identified 24 strengths
grouped into 6 virtues:

1. Wisdom (Creativity, Curiosity, Judgment, Love of Learning, Perspective)

2. Courage (Bravery, Honesty, Perseverance, Zest)
3. Humanity (Kindness, Love, Social Intelligence)
4. Justice (Fairness, Leadership, Teamwork)
5. Temperance (Forgiveness, Humility, Prudence, Self-Regulation)
6. Transcendence (Appreciation of Beauty, Gratitude, Hope, Humor, Spirituality)
🔹 Example: A teacher who enjoys learning (wisdom), treats students fairly (justice), and
inspires them with hope (transcendence) is applying VIA strengths in daily life.

3. Broaden-and-Build Theory (Fredrickson, 2001)

Barbara Fredrickson proposed that positive emotions expand our thinking and creativity.
Unlike negative emotions that trigger fight or flight responses, positive emotions help people
build skills and strengthen relationships.

🔹 Example: A child who feels joy while playing music is more likely to explore creativity and
develop new talents.

4. Flow Theory (Csikszentmihalyi, 1990)

Mihaly Csikszentmihalyi introduced the concept of Flow, a state where people are fully
absorbed in an activity, losing track of time. Flow happens when skills match the challenge
level, creating a balance between boredom and anxiety.

🔹 Example: A professional athlete in a game or an artist painting for hours without

distraction is experiencing Flow.

Applications of Positive Psychology

1. Education

Positive psychology is used in schools to help students develop growth mindsets, gratitude,
and emotional resilience. Research shows that students who learn optimism and
mindfulness perform better in academics.

🔹 Example: Programs that teach growth mindset help students overcome failures and stay
motivated.

2. Workplace

Organizations apply positive psychology to increase job satisfaction, motivation, and

productivity. A positive work culture improves teamwork and reduces stress.

🔹 Example: Companies like Google provide a positive work environment, encouraging

creativity and happiness among employees.

3. Therapy and Mental Health

Positive psychology is used in cognitive-behavioral therapy (CBT), mindfulness, and

gratitude exercises to help people recover from depression and anxiety.

🔹 Example: Practicing daily gratitude journaling can reduce stress and improve mental
health.
Traditional Psychology – Main Lines
Why the Negative Focus?

Traditional psychology mainly focuses on mental illness, psychological disorders, and

human suffering.
Based on the medical model, it aims to diagnose and treat mental health problems like
depression and anxiety.
Example: A person with anxiety gets therapy and medication to reduce symptoms, but
their overall happiness is not the main focus.

Negative Aspects Perceived as More Authentic and “Real”

Negative emotions (fear, sadness, anger) feel stronger and more real than positive ones
(joy, gratitude, hope).
Society tends to focus on problems rather than solutions, influenced by negativity bias—
negative experiences affect us more than positive ones.
Example: A person remembers one insult more than ten compliments, showing how
negativity dominates our thinking.

Negatives as More Important

Early psychology research focused on curing mental illness, assuming that treating
disorders would automatically lead to happiness.
Research funding and public interest were directed toward studying trauma, stress, and
depression rather than human strengths.
Example: A person recovering from depression might no longer feel sad but still lacks joy
and life satisfaction.

The Disease Model (Founder: Sigmund Freud)

The disease model, developed by Sigmund Freud, assumes mental health issues should
be treated like physical diseases—through diagnosis, treatment, and therapy.
This model helped advance psychiatry, medication, and therapy but ignored personal
strengths and happiness.
Example: Traditional therapy helps reduce negative thoughts in depression, but it does
not teach how to increase happiness, resilience, or life purpose.

Positive Psychology
Positive Psychology shifts the focus from what is wrong with people to what is right with
them.

Health Psychology

Studies the link between mental health and physical health.

 Positive emotions are linked to lower stress, stronger immune systems, and longer
lifespans.
Example: Practicing gratitude can reduce blood pressure and stress levels.

Focus on Research: Living Longer Through Positive Emotions – The Nun Study

A famous study on nuns found that those who expressed more positive emotions in their
journals lived longer than those who didn’t.
This study proved a direct connection between happiness and lifespan.

Clinical Psychology

Traditional clinical psychology treats mental illness, while positive psychology helps
prevent disorders by building resilience.
Therapists now use positive interventions like gratitude exercises, meditation, and
strengths-based therapy.

Developmental Psychology

Positive psychology is also applied in child development to study how happiness,

resilience, and strengths grow over time.
Example: Teaching growth mindset in schools helps children embrace challenges instead
of fearing failure.

Survey Research and Subjective Well-Being

Positive psychology measures happiness through surveys, self-reports, and experiments.

Example: The World Happiness Report ranks countries based on happiness indicators
like social support, income, health, and freedom.

Social/Personality Psychology and the Psychology of Religion

Examines how relationships, personality, and religion influence well-being.

Example: People who practice religion or spirituality often report higher life satisfaction
and lower stress levels.

Positive Psychology: Assumptions, Goals, and

Definitions
Assumptions of Positive Psychology

People have natural strengths that help them grow and improve.
Example: Someone who faces failure can learn from mistakes and try again.
Psychology should not only treat mental illness but also promote happiness and well-
being.
Example: Instead of just curing stress, therapy can teach relaxation and gratitude
techniques.
 Happiness can be studied and developed through practice.
Example: Research shows that helping others makes people feel happier and more
satisfied.

Goals of Positive Psychology

Move the focus from fixing problems to helping people live happier and better lives.
Example: Instead of only treating sadness, teach people how to enjoy life more.
Help people go from neutral (0) to positive (+5) by improving joy, meaning, and personal
growth.
Example: A person who feels empty can learn new hobbies or social activities to feel
better.
Encourage resilience, gratitude, and optimism to improve overall well-being.
Example: Writing three good things that happened daily can boost happiness.

Definitions of Positive Psychology

Founded by Martin Seligman in 1998, it studies happiness, strengths, and what makes
life fulfilling.
Example: Research on friendships and kindness helps people build better
relationships.
It focuses on how to increase happiness, not just how to reduce sadness.
Example: A student struggling in school can improve by using positive motivation
techniques.

Life Above Zero

Traditional psychology moves people from -5 (depression) to 0 (neutral) by curing

mental illness.
Positive psychology helps people go from 0 to +5, focusing on happiness, meaning, and
success.
Example: Someone recovering from anxiety can learn meditation and positive
thinking to live a joyful life.

Culture and the Meaning of a Good Life

Different cultures have different ideas of happiness.

Western cultures focus on personal success and achievements.
Example: In the U.S., happiness is often linked to a good job and financial success.
Eastern cultures value relationships, family, and spiritual peace.
Example: In Japan, happiness is about balance, respect, and inner harmony.

Why Now?

Positive psychology became popular because mental health problems, stress, and
anxiety are increasing.
Example: More people are feeling burned out, so they seek happiness techniques like
mindfulness.
 People want to learn how to enjoy life, not just survive.
Example: Many workplaces now offer stress-relief programs to keep employees
happy.
Seligman’s research provided scientific ways to increase happiness.
Example: Schools and therapy now use positive psychology exercises to improve
mental health.

next

Two Final Notes

1. Positive Psychology Is Not Opposed to Psychology

Founder: Martin Seligman introduced Positive Psychology in 1998 to study happiness,

strengths, and human flourishing rather than just mental illness.
Purpose: Positive psychology does not reject traditional psychology but works alongside
it to promote mental well-being.
Traditional psychology focuses on fixing mental health issues, while positive psychology
helps people grow, find purpose, and enhance happiness.
Example: A therapist treating a person with depression may use CBT to reduce negative
thoughts and gratitude exercises to boost positive emotions.

2. Positive Psychology and the Status Quo

Purpose: Positive psychology helps people find strength, meaning, and happiness even
in tough times like trauma, poverty, or illness.
Some critics argue that positive psychology ignores real-world problems, but research
shows that resilience and optimism help people cope better.
Post-Traumatic Growth (PTG): Many individuals grow stronger and wiser after facing
challenges.
Example: Viktor Frankl, a Holocaust survivor, found meaning in suffering and helped
others survive by focusing on hope and purpose.
Positive psychology does not deny struggles—it teaches how to build inner strength and
find meaning even in adversity. 💡
Positive Psychology
Positive Psychology shifts the focus from what is wrong with people to what is right with
them.

Health Psychology

Studies the link between mental health and physical health.

Positive emotions are linked to lower stress, stronger immune systems, and longer
lifespans.
Example: Practicing gratitude can reduce blood pressure and stress levels.

Focus on Research: Living Longer Through Positive Emotions – The Nun Study
 A famous study on nuns found that those who expressed more positive emotions in their
journals lived longer than those who didn’t.
This study proved a direct connection between happiness and lifespan.

Clinical Psychology

Traditional clinical psychology treats mental illness, while positive psychology helps
prevent disorders by building resilience.
Therapists now use positive interventions like gratitude exercises, meditation, and
strengths-based therapy.

Developmental Psychology

Positive psychology is also applied in child development to study how happiness,

resilience, and strengths grow over time.
Example: Teaching growth mindset in schools helps children embrace challenges instead
of fearing failure.

Survey Research and Subjective Well-Being

Positive psychology measures happiness through surveys, self-reports, and experiments.

Example: The World Happiness Report ranks countries based on happiness indicators
like social support, income, health, and freedom.

Social/Personality Psychology and the Psychology of Religion

Examines how relationships, personality, and religion influence well-being.

Example: People who practice religion or spirituality often report higher life satisfaction
and lower stress levels.

6. The Role of Culture in Defining a Good Life

Different cultures have different definitions of happiness:

Western cultures (USA, UK) associate happiness with personal success, wealth, and
individual achievement.
Eastern cultures (Japan, China) value community, social harmony, and strong
relationships.

🔹 Example: An American might feel happy when earning a high salary, while a Japanese
person might feel happy when spending time with family.

7. Positive Psychology vs. Traditional Psychology

 Traditional Psychology Positive Psychology

Focuses on mental illness and disorders Focuses on happiness and strengths

Uses the disease model Uses the well-being model

Treats anxiety, depression, and trauma Studies optimism, resilience, and

gratitude

Both fields are necessary because they complement each other—understanding mental
illness is important, but so is teaching people how to live happier lives.

🔹 Example: A therapist helping a patient with anxiety might also encourage mindfulness
exercises to increase relaxation and happiness.

Quick Revision Chart – Positive Psychology (Roman Urdu)

📌 Heading 📝 Explanation 🌟 Example
Founder Martin Seligman (1998) ne Depression ka ilaj sirf dawa
Positive Psychology se nahi, gratitude aur
introduce ki, jo happiness, mindfulness se bhi ho
strengths aur well-being pe sakta hai.
focus karti hai.

Traditional Psychology Mental illness aur negative Depression ka ilaj therapy

emotions ka ilaj karti hai, aur medication se hota hai,
happiness aur strengths pe magar happiness sikhayi
focus nahi karti. nahi jati.

Why the Negative Focus? Psychology traditionally Ek psychologist sirf stress

sirf mental disorders, aur depression treat karta
trauma aur suffering pe hai, magar happiness
focus karti thi, kyunki seekhne ke tareeqe nahi
problems ko solve karna batata.
zyada zaroori samjha jata
tha.

Negative Aspects Log negative emotions Ek banda 10 tareefon ko

Perceived as More (fear, sadness, anger) ko bhool jata hai, magar ek
Authentic and "Real" zyada real samajhte hain insult hamesha yaad rehti
aur positive cheezon ko hai.
ignore kar dete hain.

Negatives as More Traditional psychology Ek banda jo depression se

Important mental illness pe focus recover ho jata hai, magar
karti thi, taake log sirf khushi aur purpose ab bhi
recover kar sakein, na ke nahi milta.
achhi life enjoy kar sakein.

The Disease Model Sigmund Freud ne disease Therapy sirf negative

(Sigmund Freud) model introduce kiya, jisme thoughts hatane pe focus
mental illness ko physical karti hai, magar positive
disease ki tarah treat kiya mindset develop karne pe
jata hai. nahi.

Positive Psychology Mental illness treat karne Stress ko sirf kam karna
ke ilawa logon ko nahi, balki life ko
 happiness aur strengths khushgawar banana bhi
develop karne ke tareeqe zaroori hai.
sikhana
Health Psychology Mental aur physical health Jo log gratitude practice
connected hain, aur karte hain, unka blood
positive emotions se pressure aur stress levels
health improve hoti hai. kam rehta hai.

Focus on Research: Living Research ne proof kiya ke Ek study mein nuns jo

Longer Through Positive jo log zyada positive grateful aur hopeful thi, wo
Emotions – The Nun Study emotions express karte dusre nuns se 10 saal
hain, wo zyada lambi aur zyada jeeti.
healthy life jeete hain.

Clinical Psychology Therapy sirf illness treat Mindfulness aur positive

karne ka nahi, well-being thinking exercises anxiety
aur happiness improve patients ko relax karne
karne ka bhi zariya hai. mein madad deti hain.

Developmental Positive psychology Bachpan mein confident

Psychology bachpan se hi logon ki aur independent banaya
emotional intelligence aur jaye to adulthood mein
resilience build karne pe zyada successful hote hain.
focus karti hai.

Survey Research and Happiness aur well-being World Happiness Report

Subjective Well-Being ko surveys aur self-reports countries ko life
ke zariye measure kiya jata satisfaction ke mutabiq
hai. rank karti hai.

Social/Personality Logon ke relationships, Jo log religious aur

Psychology and the personality aur spirituality spiritual hote hain, wo
Psychology of Religion ka unki happiness pe effect zyada peaceful aur stress-
hota hai. free rehte hain.

Life Above Zero Traditional psychology sirf Ek banda jo stress recover

logon ko -5 (depression) se kar raha hai, agar wo
0 (normal) pe laati hai, meditation aur hobbies
magar Positive Psychology kare to zyada khush reh
0 se +5 (happiness, sakta hai.
fulfillment) pe focus karti
hai.
 Culture and the Meaning of Different cultures ki Western culture personal
a Good Life happiness ki definition alag success ko value karta hai,
hoti hai. jabke Eastern culture
relationships aur harmony
ko.

Why Now? Modern duniya mein stress Workplaces mindfulness

aur anxiety barh rahi hai, is aur stress management
wajah se log happiness aur programs introduce kar
well-being ke tareeqe rahe hain.
dhoond rahe hain.

Two Final Notes: Positive Positive psychology Ek therapist depression

Psychology Is Not traditional psychology ke treat karne ke saath
Opposed to Psychology saath mil ke kaam karti hai, gratitude aur optimism bhi
uske against nahi. sikhata hai.

Positive Psychology and Kuch log kehte hain ke Viktor Frankl ne Holocaust
the Status Quo positive psychology real ke dauran meaning aur
problems jaise poverty aur hope dhoond kar apni life
trauma ko ignore karti hai, ko transform kiya.
magar research kehti hai ke
resilience aur optimism
mushkil situations mein
bhi help karte hain.

Post-Traumatic Growth Dukh aur hardships ke Ek cancer survivor jo

(PTG) baad log aur strong aur doosron ki madad karta hai
wise ban sakte hain. aur life ko naya meaning
deta hai.

1. Founder and Definition of Positive Psychology

1. Who is the founder of Positive Psychology?

A) Sigmund Freud
B) Martin Seligman ✅
C) Abraham Maslow
D) Carl Rogers

2. In which year was Positive Psychology introduced?

A) 1990
B) 1995
C) 1998 ✅
D) 2002

3. What is the main focus of Positive Psychology?

A) Diagnosing mental illness
B) Understanding negative emotions
C) Studying happiness and well-being ✅
D) Reducing criminal behavior

4. Positive Psychology is mainly concerned with:

A) Treating disorders
B) Finding meaning and happiness in life ✅
C) Analyzing unconscious thoughts
D) Understanding childhood traumas

5. Which psychologist introduced the concept of “Learned Helplessness” before founding

Positive Psychology?
A) B.F. Skinner
B) Carl Jung
C) Martin Seligman ✅
D) John Watson

2. Traditional Psychology and The Disease Model

6. What is the main goal of traditional psychology?

A) Enhancing happiness
B) Identifying and treating mental disorders ✅
C) Promoting personal strengths
D) Studying cultural influences

7. The disease model in psychology focuses on:

A) Personal growth
B) Mental illness as a condition to be diagnosed and treated ✅
C) Increasing positive emotions
D) Finding purpose in life

8. Who introduced the Disease Model in psychology?

A) William James
B) Viktor Frankl
C) Sigmund Freud ✅
D) Mihaly Csikszentmihalyi

9. Traditional psychology moves people from:

A) -5 to 0 ✅
B) 0 to +5
C) +5 to -5
D) -10 to +10

10. Why does traditional psychology focus on negative emotions?

A) They have a stronger impact on survival ✅
B) Positive emotions are more important
C) Negative emotions last only a short time
D) Happiness cannot be studied

3. Concepts in Positive Psychology

11. What is the primary aim of Positive Psychology?

A) Eliminating sadness
B) Creating mental hospitals
C) Helping individuals achieve happiness and fulfillment ✅
D) Reducing social problems

12. What does “Life Above Zero” mean in Positive Psychology?

A) Moving from mental illness (-5) to neutral (0)
B) Moving from neutral (0) to a flourishing state (+5) ✅
C) Living in extremely cold conditions
D) Focusing only on treating trauma

13. What is “Negativity Bias”?

A) Tendency to focus more on positive emotions
B) The idea that positive psychology is better than traditional psychology
C) The tendency to give more importance to negative experiences than positive ones ✅
D) Ignoring mental illness and focusing only on happiness

14. What does research on the “Nun Study” suggest?

A) Intelligence increases lifespan
B) Positive emotions lead to longer and healthier lives ✅
C) Negative emotions make people wiser
D) Religious beliefs have no effect on happiness

15. Which of the following is NOT a goal of Positive Psychology?

A) Developing strengths
B) Increasing well-being
C) Reducing positive emotions ✅
D) Finding meaning in life

4. Happiness and Cultural Influences

16. How do Western cultures generally define happiness?

A) Through social relationships
B) By achieving personal success and individual goals ✅
C) By practicing meditation
D) By focusing on family harmony

17. How do Eastern cultures generally define happiness?

A) Through financial success
B) Through social harmony, relationships, and spirituality ✅
C) By focusing only on personal strengths
D) By avoiding emotions

18. What is the term used for the ability to grow and find meaning after trauma?
A) Learned helplessness
B) Post-Traumatic Growth (PTG) ✅
C) Stress resilience
D) Emotional regulation

19. Which of the following is an example of Post-Traumatic Growth (PTG)?

A) Feeling hopeless after losing a job
B) Developing new strengths and purpose after surviving an accident ✅
C) Experiencing long-term depression after trauma
D) Avoiding challenges to prevent stress

5. Application of Positive Psychology

20. Positive Psychology is applied in:

A) Education
B) Workplace
C) Therapy
D) All of the above ✅
21. What does the Broaden-and-Build Theory by Barbara Fredrickson state?
A) Positive emotions expand thinking and improve well-being ✅
B) Negative emotions help people survive
C) Anxiety leads to higher intelligence
D) Depression makes people wiser

22. What is the main purpose of resilience training in Positive Psychology?

A) To prevent people from experiencing stress
B) To help people cope with challenges and bounce back stronger ✅
C) To remove negative emotions
D) To promote sadness for learning

23. The PERMA model by Martin Seligman includes all the following EXCEPT:
A) Positive Emotions
B) Engagement
C) Resilience ✅
D) Meaning

24. Who developed the concept of "Flow" in Positive Psychology?

A) Abraham Maslow
B) Mihaly Csikszentmihalyi ✅
C) Carl Rogers
D) Sigmund Freud

25. What is the main idea behind the concept of "Flow"?

A) Engaging in an activity so deeply that you lose track of time ✅
B) Moving through life without thinking
C) Feeling stressed while working
D) Multitasking between activities

The Meaning and Measure of Happiness

Why a Psychology of Well-Being?
Psychology of well-being studies what makes life fulfilling and meaningful. Traditional
psychology focused more on mental illness, disorders, and suffering, but positive psychology
aims to improve life satisfaction and happiness. This shift was introduced by Martin
Seligman in 1998 when he encouraged psychologists to study human strengths and well-
being. Instead of just treating depression or anxiety, this approach also explores ways to
increase happiness, purpose, and life satisfaction.

Objective vs. Subjective Measures

Happiness can be measured through objective and subjective approaches.

Objective measures include income, job status, health, and living conditions to
determine well-being.
Subjective measures focus on personal emotions and self-reported happiness levels
rather than external factors.
Example: A wealthy businessman may feel unhappy despite financial success, while a
teacher with a modest salary may feel fulfilled due to strong relationships and
meaningful work.

Negative vs. Positive Functioning

Traditional psychology focused on mental disorders, stress, and negative emotions.

Positive psychology studies human strengths, resilience, and well-being to create a
balanced view of mental health.
Understanding both negative and positive experiences helps develop a complete
approach to happiness.
 Example: Therapy for anxiety (negative focus) helps reduce stress, while practicing
gratitude (positive focus) improves happiness and life satisfaction.

What is Happiness? Two Traditions

What is Happiness? Two Traditions – Key Points

1. Hedonic Happiness

✔ Definition: Happiness comes from pleasure, enjoyment, and life satisfaction.

✔ Purpose: To maximize pleasure and minimize pain, leading to a happy and satisfying life.
✔ Focus: Feeling good – More positive emotions, fewer negative emotions.
✔ Research Approach: Measured by Subjective Well-Being (SWB), which includes life
satisfaction and emotional balance (Diener, 1984).
✔ Example: A person enjoys life through vacations, entertainment, and socializing.
2. Eudaimonic Happiness

✔ Definition: Happiness comes from self-growth, personal meaning, and fulfilling potential.
✔ Purpose: To achieve personal growth, develop strengths, and live meaningfully rather
than just seeking pleasure.
✔ Focus: Living with purpose and personal development.
✔ Research Approach: Based on self-actualization (Maslow, 1968) and the fully functioning
person (Rogers, 1961).
✔ Example: A scientist working on a medical breakthrough feels deep fulfillment despite
challenges.

3. Difference Between Hedonic and Eudaimonic Happiness

✔ Hedonic happiness = Pleasure, comfort, and short-term enjoyment.

✔ Eudaimonic happiness = Growth, challenge, and meaningful achievements.
✔ Example: Eating chocolate gives hedonic pleasure, but learning a new skill provides
eudaimonic fulfillment.

Research on Positive Affect and a Meaningful Life

Research shows that positive emotions contribute to better health, stronger relationships,
and resilience. People who regularly feel joy, gratitude, and love are more likely to live longer
and healthier lives.

Example: The Nun Study analyzed diaries of nuns and found that those who expressed more
positive emotions in youth lived 7-10 years longer than others.

Subjective Well-Being: The Hedonic Basis of Happiness

Subjective Well-Being (SWB): The Hedonic Basis of Happiness – Simple
Explanation with Examples & Scales

1. What is Subjective Well-Being (SWB)?

SWB means how happy or satisfied a person feels about their life.
The word "subjective" means it depends on a person’s own opinion, not on external
factors like income or job status.
Diener (2000) defines SWB as feeling more positive emotions, fewer negative emotions,
and being engaged in enjoyable activities.
Example: A person who loves their job and enjoys time with family has high SWB, even if
they don’t earn a high salary.

2. Three Main Components of SWB

Component What It Measures Example

Life Satisfaction How happy a person is with Someone who enjoys their
their overall life. work, relationships, and
hobbies has high life
satisfaction.

Positive Affect How often a person feels A student who feels happy
happy, joyful, or excited. and motivated most days
has high positive affect.

Negative Affect How often a person feels A person who constantly

sad, worried, or stressed. feels anxious and irritated
has high negative affect.

🔹 Important Finding: Research shows these three components are related but separate—a
person can have high life satisfaction but still experience negative emotions sometimes.

3. How is SWB Measured? (Scales & Methods)

Researchers measure SWB using surveys, rating scales, and emotion tracking methods.

A) Global Self-Report Surveys (Long-Term Happiness)

1. Satisfaction with Life Scale (SWLS) – Diener et al. (1985)

Measures overall life satisfaction on a scale of 1 (strongly disagree) to 7 (strongly
agree).
Example Question: “In most ways, my life is close to my ideal.”
2. Subjective Happiness Scale (SHS) – Lyubomirsky & Lepper (1999)
Measures how happy people feel in general using a 1-7 scale.
 Example Question: “Compared to my peers, I am happier.”

B) Face Scale (Simple Visual Happiness Rating)

Developed by Andrews & Withey (1976).

People choose a face from a series of smiling to sad faces that best represents their
happiness.
Example Use: Doctors may use this in hospitals to assess patients’ well-being.

C) Experience Sampling Method (ESM) – Real-Time Tracking

Uses phone alerts to ask people about their emotions at different times of the day.
Example: A person receives a notification asking, “How happy do you feel right now?”
and rates it from 1 (not happy) to 7 (very happy).

D) Day Reconstruction Method (DRM) – Recalling Daily Happiness

Developed by Kahneman et al. (2004).

Participants write about their previous day’s activities and rate how happy they felt
during each one.
Example: A person might report feeling happiest while socializing and least happy while
commuting.

4. Why is Measuring SWB Important?

Helps researchers understand happiness patterns across different cultures and life
situations.
Can be used in mental health, workplace well-being, and personal growth.
Example: Governments use SWB studies to improve quality of life policies (e.g.,
increasing access to parks and reducing work stress).

5. Key Takeaways

✔ SWB = How people feel about their life (happiness & satisfaction).
✔ 3 Main Components: Life satisfaction, positive affect, negative affect.
✔ Measured Using Scales like SWLS, SHS, Face Scale, ESM, and DRM.
✔ Real-time methods (ESM, DRM) give more accurate results than memory-based surveys.
Life Satisfaction & Emotional Well-Being – Key Points by Heading

1. Life Satisfaction

Measures overall happiness with life.

Evaluates how content a person feels about their achievements, relationships, and
lifestyle.
Measured by: Satisfaction with Life Scale (SWLS) – Diener et al. (1985).

Satisfaction with Life Scale (SWLS)

 A 5-item scale where participants rate statements from 1 (Strongly Disagree) to 7
(Strongly Agree).
Example Statements:
"I am satisfied with my life."
"The conditions of my life are excellent."

✔ Scoring Interpretation:
Below 20 = Dissatisfied
20 = Neutral
21-25 = Somewhat Satisfied
26-30 = Very Satisfied
31-35 = Extremely Satisfied

Example: A person scoring 30 is very satisfied with their life.

2. Domain-Specific Life Satisfaction

Instead of looking at life as a whole, measures happiness in different life areas.

Common domains:
Job Satisfaction (Career success & work-life balance).
Family Satisfaction (Relationships with spouse, parents, children).
Health Satisfaction (Physical & mental well-being).
Social Life Satisfaction (Friendships & community involvement).

✔ Example: A person may be satisfied with family life but unhappy with their job.
3. Positive Affect, Negative Affect & Happiness

Emotional experiences influence Subjective Well-Being (SWB).

Measured by: PANAS (Positive and Negative Affect Schedule) – Watson, Clark & Tellegen
(1988).

A) Positive Affect (PA)

Measures pleasant emotions like joy, excitement, and enthusiasm.

Example Words: Excited, Enthusiastic, Proud, Inspired, Happy.

B) Negative Affect (NA)

Measures unpleasant emotions like sadness, anxiety, and frustration.

Example Words: Nervous, Irritable, Depressed, Upset, Afraid.

✔ PANAS Scale:
Participants rate each feeling on a 1-5 scale (1 = Not at all, 5 = Extremely).
Example: Someone scoring 45 on PA and 10 on NA is very positive and rarely unhappy

Issues in the Study of Affect – Simple Explanation with Examples

1. Are Positive & Negative Emotions Opposites or Separate?

Researchers debate whether happiness and sadness are opposites or if both can exist at the
same time.

A) Unidimensional View (Opposites Theory)

Says positive and negative emotions are on the same scale – meaning if one increases,
the other decreases.
Example: If a person feels very happy, they cannot feel sad at the same time.
Supported by: Short-term studies where people report feeling either happy or sad, not
both (Diener & Larsen, 1984).

B) Bidimensional View (Separate Emotions Theory)

Suggests happiness and sadness are independent – meaning a person can feel both at
once.
Example: A student graduating may feel excited (happy) but also nostalgic (sad) about
leaving friends.
Supported by: Long-term studies showing people experience both emotions over time
(Lucas et al., 2003).

📌 Current Research: Studies show a moderate negative correlation (r = -0.4 to -0.5), meaning
emotions are somewhat linked but not fully opposite.

2. Measuring Happiness: Global vs. Real-Time Measures

A) Global Measures (Overall Happiness Reports)

Measures long-term happiness instead of short-term emotions.

Example Scale: Subjective Happiness Scale (SHS) – Lyubomirsky & Lepper (1999).
Questions Include:
1. In general, I consider myself a happy person. (1 = Not happy, 7 = Very happy)
2. Compared to my peers, I am happier. (1 = Less happy, 7 = More happy)
3. I enjoy life regardless of challenges. (1 = Not at all, 7 = A lot)
4. I rarely feel as happy as I should. (Reverse-coded: 1 = Not at all, 7 = A lot)

✔ Scoring:
Less than 4 = Unhappy.
4-5 = Somewhat Happy.
6-7 = Very Happy.

📌 Example: A person scoring 6 on all questions gets an average score of 6, meaning they are
very happy.

Reliability and Validity of SWB Measures – Key Points

1. Reliability (Consistency Over Time)

✔ Life satisfaction & affect scales are highly reliable (r = 0.84).

✔ Stability: Life satisfaction stays similar for 4 years (r ≈ 0.58), still stable after 10-15 years (r
≈ 0.3).
✔ Example: A happy person today is likely to remain happy in the future.
2. Sensitivity to Life Events

✔ Short-term changes: Job loss, conflicts, or praise affect happiness only briefly.
✔ Long-term changes:
Marriage → Increases happiness.
Losing a spouse → Decreases happiness.
✔ Example: A work promotion boosts happiness for months, but personality remains
stable.

3. Validity (Does It Measure Real Happiness?)

✔ Self-reported happiness matches how others see it (family, friends, spouse ratings).
✔ Happy people: Recall positive events, expect a bright future, feel confident.
✔ Unhappy people: Focus on negative memories, overthink problems, feel pessimistic.
✔ Example: A happy person remembers fun memories, while an unhappy person dwells on
failures.

Experience Sampling Method

Experience Sampling Method (ESM) – Simple Explanation with Examples

1. Why is Measuring Happiness Hard?

People don’t always remember their feelings accurately.

Small things, like finding money or bad weather, can affect how happy we feel.
When asked, "How happy are you?", answers may depend on recent events rather than
overall life.

2. What is the Peak-End Rule?

We remember experiences based on:

The strongest emotion (happiest or saddest moment).
How the experience ended.
Example:
A long but okay movie with a bad ending is remembered as bad.
A painful medical procedure that ends smoothly is recalled as less painful.

3. What is Experience Sampling Method (ESM)?

 A method where people record their feelings in real-time instead of relying on memory.
Avoids errors from forgetting or changing memories.
Uses mobile alerts, diaries, or pagers to collect feelings throughout the day.

4. Two Ways to Use ESM

Real-Time Tracking:
People record emotions right after an event.
Example: A student notes how they feel after an exam.
Daily Diary (Retrospective Tracking):
People write about their day before sleeping.
Example: Someone remembers that they felt happy meeting friends, but forgets a
small argument.

5. Why is ESM Useful?

Helps understand real happiness patterns.

Reduces mistakes from memory bias.
Example: Studies show people feel happier on weekends because of social activities.

Focus on Method: How Do We Spend Our Time?

The Day Reconstruction Method (DRM) – Simple Explanation with Examples

1. What is DRM?

A method to study how people spend their time and how they feel during daily activities.
Combines real-time accuracy (like ESM) with convenience (like daily diaries).

2. How Does DRM Work?

People recreate their previous day like a movie with different episodes (e.g., "Driving to
work," "Watching TV").
They answer questions about each episode:
What were you doing? (e.g., working, exercising, socializing)
Where were you? (e.g., home, office, park)
Who were you with? (e.g., friend, spouse, coworker)
How did you feel? (e.g., happy, frustrated, relaxed)

3. Example of a DRM Study

Researchers studied 909 working women in Texas.

They recorded 14 daily episodes on average, each lasting 15 minutes to 2 hours.
Feelings during each activity were ranked based on positive (happy, relaxed) and
negative (frustrated, worried) emotions.

5. Why is DRM Useful?

It helps researchers understand daily happiness patterns.

 More accurate than just asking, "Are you happy?"
Less time-consuming than real-time experience sampling (ESM).

Experience Sampling vs. Global Measures of SWB

Experience Sampling vs. Global Measures of Happiness – Simple Explanation
with Examples

1. What Are These Two Measures?

When studying subjective well-being (SWB) (a person’s happiness and life satisfaction),
researchers use two main methods:

1. Experience Sampling Method (ESM) – Measures happiness in the moment as events

happen.
2. Global Self-Report Measures – Asks people to summarize their happiness over a long
period (e.g., "How happy are you overall?").

2. How Do They Differ?

Feature Experience Sampling (ESM) Global Measures

What it measures Real-time emotions during Overall happiness over

daily activities weeks, months, or years

Example "How happy do you feel "How happy have you been
right now while drinking in the past year?"
coffee?"

Memory Influence Less affected by memory, Affected by memory biases

records actual emotions and mood at the time of
response

Sensitivity to Life Events Captures daily ups and More stable, influenced by
downs personality traits

5. Why Does This Matter?

Researchers need to use both methods to get a full picture of happiness.

Some studies use only one (like just asking about life satisfaction), which may miss
important details about daily emotions.

👉 Key Takeaway:
ESM = "How do I feel right now?"
 Global measures = "How happy am I in general?"
Both are useful but give different insights into happiness!

3. Comparing ESM & Global Measures

Feature Experience Sampling (ESM) Global Measures

What it captures Moment-to-moment Overall life satisfaction

emotions

Memory bias? No, because emotions are Yes, affected by mood &
recorded immediately selective memory

How it’s measured Daily phone alerts, quick Long-term self-report

surveys questionnaires

Example Question "How happy are you right "How happy have you been
now?" (1-7 scale) this past year?" (1-7 scale)

Best for... Understanding daily Studying long-term well-

happiness patterns being trends

Self-Realization: The Eudaimonic Basis of Happiness

Psychological Well-Being and Positive Functioning

Eudaimonic well-being focuses on personal growth, meaning, and fulfilling one’s potential
rather than just experiencing pleasure. This idea was introduced by Aristotle, who believed
that true happiness (eudaimonia) comes from living a meaningful life and developing virtues.

1. Emotional Well-Being

Emotional well-being refers to having positive emotions such as joy, love, and
contentment while managing negative emotions like stress or anger.
Example: Someone who practices gratitude daily feels happier and more satisfied in life.

2. Psychological Well-Being (PWB)

This concept, developed by Carol Ryff, suggests six key factors for well-being: self-
acceptance, positive relationships, autonomy, environmental mastery, personal growth,
and life purpose.
 Example: A person who constantly learns new skills and adapts to life’s changes enjoys
higher psychological well-being.

3. Social Well-Being

Social well-being refers to feeling connected to society and contributing positively to

others’ lives.
Example: A volunteer who helps in community service experiences fulfillment and
happiness through meaningful connections.

Need Fulfillment and Self-Determination Theory (SDT)

Need Fulfillment and Self-Determination Theory (SDT) – Explanation with
Examples & Purpose

1. What is Self-Determination Theory (SDT)?

Developed by: Ryan & Deci (2000, 2001).

Purpose of the Theory: Explains that true happiness (eudaimonic well-being) comes
from fulfilling basic psychological needs, rather than just seeking pleasure.
SDT focuses on how personal growth, motivation, and life satisfaction are linked to these
needs.

2. The Three Basic Psychological Needs (With Examples)

✔ A) Autonomy (Freedom & Choice)

People feel happier when they have control over their choices rather than being forced
into decisions.
Example: A student who chooses to study law because they love it feels motivated, while
another forced by family may feel stressed and unhappy.
Purpose: Helps people develop independence and self-direction in life.

✔ B) Competence (Success & Mastery)

Happiness increases when people achieve goals and feel skilled in their work or
activities.
Example: A basketball player who trains daily and wins a tournament feels capable and
accomplished.
Purpose: Encourages growth, learning, and confidence through effort and achievement.

✔ C) Relatedness (Connection with Others)

Having strong relationships increases happiness and emotional support.
Example: A person with close friendships and supportive family feels happier than
someone lonely.
Purpose: Helps people build meaningful social connections and emotional well-being.
Focus on Research: What Makes a "Good" Day?
Studies in positive psychology suggest that a good day is one where people:

Engage in meaningful activities (work, hobbies, or helping others).

Experience positive emotions (joy, gratitude, or pride).
Feel productive and in control of their day.

Example: Someone who starts the day with exercise, enjoys work, and spends time with loved
ones feels happier at the end of the day.

Comparing Hedonic and Eudaimonic Views of Happiness – Key

Points

1. Hedonic View of Happiness

✔ Definition: Happiness is defined by pleasure, enjoyment, and life satisfaction.

✔ Focus: Subjective well-being (SWB) – More positive emotions, fewer negative emotions.
✔ Research Approach: Research-driven – Data is collected first, and theories are developed
later.
✔ Example: A person who enjoys traveling, watching movies, and socializing is considered
happy.

2. Eudaimonic View of Happiness

✔ Definition: Happiness is found in personal growth, meaning, and fulfilling potential.

✔ Focus: Psychological well-being – A meaningful, purpose-driven life.
✔ Research Approach: Theory-driven – Theories about happiness are created first and
tested later.
✔ Example: A scientist who works tirelessly to find medical cures feels fulfilled despite
challenges.

3. Complementarity & Connection

✔ Both views contribute to overall well-being – Hedonic happiness (pleasure) and

eudaimonic happiness (meaning) are linked.
✔ Studies show that people who experience joy (hedonic) often find their life meaningful
(eudaimonic).
✔ Example: A teacher loves teaching (eudaimonic happiness) and also enjoys vacations and
hobbies (hedonic happiness).

10 Most Important MCQs – "What is Happiness? Two Traditions"

1. Who are the key researchers associated with the concept of Subjective Well-Being (SWB)
in the Hedonic view of happiness?
A) Maslow & Rogers
B) Diener & Ryan
C) Waterman & Seligman
D) Kahneman, Diener & Schwarz
✅ Answer: D) Kahneman, Diener & Schwarz
2. What is the main focus of the Hedonic view of happiness?
A) Achieving personal growth
B) Maximizing pleasure and minimizing pain
C) Developing strengths and potential
D) Finding deeper life meaning
✅ Answer: B) Maximizing pleasure and minimizing pain
3. Which of the following is a key component of Eudaimonic happiness?
A) Life satisfaction
B) Pursuit of pleasure
C) Self-actualization and personal growth
D) Material success
✅ Answer: C) Self-actualization and personal growth
4. According to Seligman (2002), why would people reject the "experience machine" that
provides constant happiness?
A) Because happiness should be earned through real experiences
B) Because too much happiness is bad for health
C) Because people prefer to experience sadness
D) Because emotions should be controlled by society
✅ Answer: A) Because happiness should be earned through real experiences
5. Which psychological theory is most closely related to Eudaimonic happiness?
A) Classical Conditioning
B) Self-Determination Theory (SDT)
C) Drive Reduction Theory
D) Behaviorism
✅ Answer: B) Self-Determination Theory (SDT)
6. What did Waterman (1993) find in his research on Hedonic and Eudaimonic happiness?
A) Hedonic happiness is more important than Eudaimonic happiness
B) Most people only experience Hedonic happiness
C) Many activities provide both Hedonic and Eudaimonic happiness
D) Personal expressiveness does not contribute to well-being
✅ Answer: C) Many activities provide both Hedonic and Eudaimonic happiness
7. What is the purpose of Eudaimonic happiness according to Aristotle?
A) Seeking comfort and relaxation
B) Living according to one's true self and potential
C) Gaining wealth and social status
D) Avoiding negative emotions at all costs
✅ Answer: B) Living according to one's true self and potential

8. Which psychologist is most associated with the concept of Self-Actualization, related to

Eudaimonic happiness?
A) Sigmund Freud
B) Abraham Maslow
C) B.F. Skinner
D) John Watson
✅ Answer: B) Abraham Maslow
9. How does Eudaimonic happiness differ from Hedonic happiness?
A) Hedonic focuses on short-term pleasure, while Eudaimonic focuses on long-term meaning
B) Hedonic is based on suffering, while Eudaimonic is about avoiding pain
C) Hedonic happiness is always better than Eudaimonic happiness
D) Eudaimonic happiness is only about achieving financial success
✅ Answer: A) Hedonic focuses on short-term pleasure, while Eudaimonic focuses on long-
term meaning

10. What is a key takeaway from research comparing Hedonic and Eudaimonic happiness?
A) Only Eudaimonic happiness leads to a meaningful life
B) Both forms of happiness contribute to overall well-being
C) Hedonic happiness is not real happiness
D) People should only seek happiness through pleasure
✅ Answer: B) Both forms of happiness contribute to overall well-being

Quick Revision Chart – "What is Happiness? Two Traditions" (Roman Urdu)

Topic Hedonic Happiness Eudaimonic Happiness

Tareef (Definition) Khushi sirf pleasure aur Khushi tab aati hai jab
positive emotions se aati insan apni growth kare aur
hai. meaningfully jiye.

Maqsad (Purpose) Mazaydar zindagi jeena, Achi aadatain banana, apni

dukh se door rehna. asal salahiyatain barhna.

Focus Pleasure aur satisfaction Self-actualization aur

ko barhawa dena. personal growth pe focus
karna.

Research Approach Pehle research hoti hai, Pehle theory banti hai, phir
phir theory banti hai research hoti hai (Maslow,
(Diener, 1984). 1968).

Example Aik shakhs jo traveling, Aik doctor jo logon ki

parties aur shopping enjoy madad karne mein sukoon
karta hai. mehsoos karta hai.

Negative Side Sirf pleasure ka peechay Mushkilat ka samna karna

bhaagna kabhi kabhi padta hai, lekin iska faida
meaning ki kami ka sabab lambi muddat tak hota hai.
banta hai.

Key Researcher Kahneman, Diener & Aristotle, Maslow (1968),

Schwarz (1999). Rogers (1961).

Zaroori Asar (Impact) Log jo hedonic happiness Eudaimonic happiness ko

ko follow karte hain, wo follow karne wale log
aksar zyada maza aur meaning aur satisfaction
sukoon mehsoos karte zyada mehsoos karte hain.
hain.

Key Finding Pleasure short-term hoti Sirf pleasure enough nahi

hai, lekin personal growth hota, meaning aur purpose
zyada deep aur long-term bhi zaroori hain.
hoti hai.
Need Fulfillment and Self-Determination Theory (SDT)

Need Tareef (Definition) Example

Autonomy (Azadi) Apne faislay khud lena. Aik student jo apni pasand
ka career choose karta hai.

Competence (Maharat) Achievements se Aik musician jo practice kar

confidence barhna. ke stage performance deta
hai.

Relatedness (Taluqat) Achay rishtay aur support. Aik insan jo apne doston
aur family se emotionally
connected hai.

Measuring Happiness: Global vs. Real-Time Methods

Method Description Example

Global Measures Life satisfaction ko Subjective Happiness

questionnaires se mapna. Scale (SHS).

Real-Time Measures Rozana mood tracking se Experience Sampling

emotions measure karna. Method (ESM) aur Day
Reconstruction Method
(DRM).

Reliability and Validity of SWB Measures

 Factor Description Example

Reliability (Consistency) Happiness measures lambe Ek shakhs jo roz khush

arsay tak stable rehti hain. mehsoos karta hai, uski life
bhi stable aur positive hoti
hai.

Validity (Accuracy) Jo log apne aap ko khush Ek shakhs jo apne aap ko

kehte hain, unke friends khush maanta hai, uske
aur family bhi unko aise hi dost bhi usay aisa hi
dekhte hain. dekhte hain.

Research: Is Your Future Revealed in Your Smile?

Smile Type Description Example

Duchenne Smile (Asli Jis shakhs ka genuine smile College yearbook photos
Muskurahat) hota hai, wo zindagi mein mein jo ladkiyan naturally
zyada successful aur khush muskurati thein, wo zyada
rehta hai. achi relationships mein
thein.

Issues in the Study of Affect (Emotions)

View Description Example

Unidimensional View Khushi aur udaasi ek Agar ek shakhs bohot zyada

doosray ke opposite hain. khush hai, to wo udaas
nahi ho sakta.

Bidimensional View Insan ek waqt pe khush bhi Aik bride shaadi ke din
ho sakta hai aur udaas bhi. khush bhi hoti hai aur
thodi nervous bhi.

The Meaning and Measure of Happiness

 Component Description Example

Life Satisfaction Zindagi se kitna khush hain. Aik shakhs jo apni life
choices se satisfied hai.

Positive Affect Achay emotions kitni dafa Aik insan jo rozana hasi-
mehsoos hotay hain. mazak karta hai aur
positive energy rakhta hai.

Negative Affect Bure emotions kitni dafa Aik shakhs jo har choti baat
mehsoos hotay hain. pe udaas ya tension
mehsoos karta hai.

CHAPTER 3: Positive Emotions and Well-Being

1. What Are Positive Emotions?

Definition: Positive emotions are feelings like joy, love, pride, contentment, gratitude,
and excitement that enhance well-being and personal growth.
Purpose: Unlike negative emotions, which are linked to survival (e.g., fear helps avoid
danger), positive emotions help us thrive by broadening our thinking and building
lasting resources.
Example: A person feels joy after achieving a goal, pride in personal accomplishments,
or love while spending time with family.

2. Positive vs. Negative Affect

Psychologists classify emotions into two broad categories:
Positive Affect → Emotions like happiness, excitement, and gratitude that increase
well-being.
Negative Affect → Emotions like anger, fear, and sadness that trigger stress and
defensive responses.
Example:
A student feels fear and anxiety (negative affect) before an exam, but relief and
happiness (positive affect) after passing it.

Scientific Evidence for Positive and Negative Affect

Self-Report Studies show that positive and negative affect form two basic emotional
dimensions in people's experiences (Watson, 2002).
Brain Activity Studies suggest that positive and negative emotions trigger different
patterns of neural and physiological responses (Barrett, 2006).

3. The Broaden-and-Build Theory (Barbara Fredrickson, 2001)

 Main Idea: Positive emotions broaden thought patterns and behaviors, leading to
personal growth and lasting resources.
Example: A child playing and exploring builds intellectual skills, creativity, and social
connections for the future.

A) Difference Between Mood and Emotion

Aspect Mood Emotion

Definition General feeling over a long Temporary response to a

period specific event

Example "I'm in a good mood today." "I feel excited because I

won an award!"

B) Positive Emotions vs. Sensory Pleasures

Positive emotions arise from meaningful experiences (e.g., pride in an achievement).

Sensory pleasures arise from physical satisfaction (e.g., eating delicious food, feeling
warmth from sunlight).
Example:
Winning a competition gives joy and pride (positive emotions).
Eating a favorite meal gives short-term pleasure but not deep happiness.

4. How Positive Emotions Benefit Us

A) Positive Emotions Broaden Thinking

Negative emotions narrow focus to handle immediate threats.

Positive emotions expand thinking, creativity, and problem-solving.
Example: A student in a positive mood is more likely to think creatively and solve
problems efficiently than one in a stressful mindset.

B) Positive Emotions Undo Negative Emotions

Positive emotions help the body and mind recover from stress and anxiety faster.
Example: Watching a funny movie after a stressful day helps relax the mind.

C) Positive Emotions Enhance Resilience

Resilience = Ability to recover quickly from difficulties.

Research Evidence:
Fredrickson (2001) found that resilient individuals tend to experience and use
positive emotions to overcome stress.
 Example: A businessperson who remains optimistic despite failures finds new
opportunities and keeps moving forward.

D) Positive Emotions Build Enduring Resources

Type of Resource How Positive Emotions Example

Help

Physical Resources Strengthen the immune People who laugh often

system, reduce stress have better health
hormones

Psychological Resources Increase self-confidence, A positive person finds

creativity, and problem- solutions instead of giving
solving skills up

Social Resources Strengthen relationships A friendly person builds a

and emotional strong support network
connections

5. The Upward Spiral of Happiness

Negative emotions create a downward spiral → Stress → Anxiety → More stress →
Unhappiness.
Positive emotions create an upward spiral → Happiness → Motivation → Success → More
happiness.
Example: A person who practices gratitude daily feels happier, which improves their
health and relationships, leading to greater well-being.

Positive Emotions and Health Resources – Main Points

✔ Positive emotions improve health, while negative emotions weaken it.
✔ Hope and optimism help in faster recovery from illnesses.
✔ Laughter reduces stress and improves immunity (Norman Cousins' case).
✔ Negative emotions increase stress and weaken the immune system.
✔ Salovey (2000) found that positive emotions improve heart health and resilience.
✔ Three pathways link emotions to health:
Physical Resources → Stronger immunity, better heart health.
Psychological Resources → Less stress, more resilience.
 Social Resources → Better relationships, emotional support.
✔Positive psychology studies how happiness boosts long-term well-being.
✔Optimistic people recover faster and live healthier lives.
✔Happiness is a powerful tool for better physical and mental health!

Physical Resources

✔ Psychoneuroimmunology studies how emotions affect the brain, nervous system, and
immunity.
✔ Stress weakens immunity, while positive emotions strengthen it.
✔ Example: Medical students' immune response dropped during stressful exams (Kiecolt-
Glaser, 1987).
✔ Laughter boosts antibodies, improving immunity.
✔ Example: Watching comedy increased immune function (Lefcourt, 2002).
✔ Cheerful people live longer and healthier lives.
✔ Example: Happy nuns had longer lifespans in the "Nun Study" (Danner, 2001).
✔ Final Thought: Positive emotions support immunity and overall health!
Psychological Resources – Positive Emotions and Coping with Stress

✔ Coping with stress involves managing emotions and behaviors to reduce negative effects.
✔ Three types of coping:
Problem-Focused Coping → Taking action to solve the problem (e.g., studying ahead for
an exam).
Emotion-Focused Coping → Managing emotional responses (e.g., seeking support, using
positive self-talk).
Proactive Coping → Preventing stress before it happens (e.g., visiting a doctor early for
symptoms).

✔ Example: A student who plans study sessions ahead (proactive coping) avoids last-minute
stress, while another practices deep breathing (emotion-focused coping) before an exam.

✔ Positive emotions help cope with stress by increasing optimism, hope, and problem-
solving skills.
✔ Example: Medical students in a positive mood performed better in diagnosing medical
cases (Estrada et al., 1997).

✔ Positive emotions reduce defensiveness and make people more open to learning and
feedback.
✔ Example: A person in a good mood is more likely to accept constructive criticism rather
than react negatively.

✔ Final Thought: Staying positive enhances resilience, improves problem-solving, and

reduces stress!
Finding the Positive in the Negative
1. Positive Reappraisal – Folkman & Tedlie Moskowitz (2000)

✔ Reframing a problem in a positive way helps reduce stress.

✔ Example: AIDS caregivers saw their care as an act of love, which increased their positive
emotions.

2. Problem-Focused Coping – Folkman & Tedlie Moskowitz (2000)

✔ Taking action to solve smaller, controllable issues improves well-being.

✔ Example: Caregivers arranged medications, outings, and meals to make their partners
comfortable.

3. Infusing Ordinary Activities with Positive Meaning – Folkman & Tedlie Moskowitz (2000)

✔ Finding joy in small daily moments boosts happiness and purpose.

✔ Example: Caregivers felt happiness in activities like preparing meals or receiving
compliments.

Positive Traits and Health

4. Self-Esteem & Health – Steele (1988)

✔ High self-esteem acts as a psychological resource, reducing stress.

✔ Example: People with high self-esteem handle setbacks better and live healthier lives.
5. Optimism & Health – Carver & Scheier (2002)

✔ Optimistic people expect good outcomes and enjoy better health.

✔ Example: Optimists had lower heart disease risk and fewer illnesses (Kubzansky et al.,
2001).

6. Optimism & Immune System – Segerstrom et al. (1998)

✔ Optimism strengthens the immune system, helping fight illness.

✔ Example: Optimists had stronger immune responses under stress.
7. Other Positive Traits & Health

✔ Hope, humor, extraversion, personal control, and forgiveness improve well-being.

✔ Example: People with humor and positive thinking recover faster from stress and illness.
Social Resources and Well-Being
✔ Definition: Strong social connections improve happiness, reduce stress, and enhance
health.
✔ Example: People with close relationships live longer and have lower illness rates (Berkman
& Syme, 1979).

Buffering Hypothesis

✔ Definition: Social support reduces the harmful effects of stress.

✔ Example: Talking about grief after losing a spouse lowers stress and improves health
(Pennebaker & O’Heeron, 1984).

Direct Effects Hypothesis

✔ Definition: Social support directly improves health and well-being, even without stress.
✔ Example: People in happy relationships have better immune function and live longer
(Stroebe & Stroebe, 1996).

Positive Emotions and Well-Being

✔ Definition: Positive emotions increase happiness, resilience, and overall life satisfaction.
✔ Example: People who feel joy, gratitude, and optimism report better health and
relationships.

Happiness and Positive Behavior

✔ Effect: Boosts kindness, creativity, and problem-solving (Fredrickson, 2001).

✔ Example: Happy people help others more and maintain stronger social bonds (Myers,
1992).

Broaden-and-Build Theory (Fredrickson, 2001)

✔ Broaden: Expands thinking, learning, and social connections.

✔ Build: Strengthens mental, emotional, and social resources over time.
✔ Example: Joy leads to play and creativity, improving long-term well-being.
Positive Emotions and Success

✔ Happiness Leads to Success: Research by Lyubomirsky et al. (2005) shows happy people
have better marriages, careers, and health.
✔ Example: Optimistic employees get higher job evaluations and promotions.
✔ Broaden-and-Build Theory Support: Positive emotions help build resources that lead to
success and further happiness.

Positive Emotions and Flourishing

✔ Flourishing vs. Languishing (Keyes, 2002): Flourishing means high well-being, while
languishing means feeling empty or stuck.
✔ Critical Positivity Ratio (Fredrickson & Losada, 2005): A 3:1 ratio of positive to negative
emotions leads to flourishing.
✔ Example: A person experiencing 12 positive moments and 4 negative moments in a week is
likely flourishing.

A General Theory of Positivity

✔ Balance is Key: Too much positivity (above 11:1) may be unhealthy, as negative emotions
help personal growth.
✔ Example: Overconfidence without constructive criticism can lead to poor decision-
making.

Cultivating Positive Emotions

✔ Intentional Activities: Engaging in hobbies, relaxation, and mindfulness enhances well-

being.
✔ Example: Gardening, painting, or playing music increases happiness.
Flow Experiences (Csikszentmihalyi, 1990)

✔ Definition: A state of total absorption in an activity, leading to peak performance.

✔ Example: A musician lost in playing a song or an athlete "in the zone."
✔ Difference from Normal Mind: Flow removes self-consciousness, improves focus, and
reduces stress.

Savoring (Bryant & Verhoff, 2007)

✔ Definition: Prolonging and fully experiencing positive moments.

✔ Example: Enjoying a sunset, a great meal, or a warm bath mindfully.
✔ Three Preconditions for Savoring:
Focused Attention: Fully engaging in the present moment.
Letting Go of Worries: Setting aside stress to enjoy positive experiences.
Mindful Appreciation: Noticing and naming the emotions of the experience.

CHAPTER:4 Resilience

Resilience

✔ Definition: The ability to maintain or recover well-being after adversity (Masten, 2001; Ryff
& Singer, 2003).
✔ Example: A student growing up in poverty but excelling academically.
Developmental Perspective

✔ Key Factors:
Facing significant risk (e.g., abuse, parental mental illness).
 Achieving positive outcomes (e.g., social and emotional well-being).
✔ Example: Children in orphanages developing normally after adoption.

Clinical Perspective (Bonanno, 2004)

✔ Resilience: Short-term distress with fast recovery.

✔ Recovery: Prolonged distress lasting over 6 months.
✔ Example: A person returning to normal life shortly after a car accident.
Patterns of Response to Trauma (Bonanno, 2004)

✔ Resilience: Quick recovery with minimal distress.

✔ Recovery: Gradual healing over years.
✔ Chronic Reaction: Long-term suffering.
✔ Delayed Reaction: Symptoms appear much later.
✔ Example: Some grieve deeply after losing a loved one, while others adjust quickly.
Clinical Implications

✔ Misconceptions:
Short grieving was seen as denial, but research shows it is normal.
Therapists mostly see severe cases, underestimating natural resilience.
✔ Example: Many people cope with loss without professional help.

Resilience Research – Key Points

✔ Origins: Studied in at-risk children (Masten, 2001).

✔ Kauai Study: 1/3 of high-risk children thrived (Werner & Smith, 1982).
✔ Resilience Factors: Supportive relationships, self-confidence, adaptability.
✔ Aging & Resilience: Most elderly maintain life satisfaction (Diener & Suh, 1998).
✔ Successful Aging: Staying active, engaged, and adaptable (Rowe & Kahn, 1998).
✔ Example: Overcoming childhood adversity or aging with positivity.
Sources of Resilience
Resilience is the ability to recover from challenges, hardships, or trauma. Some people
struggle longer, while others quickly bounce back. Psychologist Ann Masten (2001) calls
resilience "ordinary magic," meaning it is a common human ability, not a rare superpower.

1. What Makes Someone Resilient?

Resilient individuals are those who maintain good mental and physical well-being despite
facing adversity. Their ability to cope is influenced by internal strengths, family support, and
community resources.

Example:
Two employees lose their jobs.

One becomes hopeless and gives up.

The other updates their resume, looks for jobs, and learns new skills.

The second person is resilient because they adapt and move forward instead of staying stuck
in negativity.

2. The Danger of Blaming the Victim

It is important to not blame people for struggling with adversity. Some face extreme
hardships, and their reactions are not due to weakness. Instead of criticizing them, we should
focus on providing support and resources.

Example:

Telling a depressed person to "just be happy" does not help.

Instead, listening to them and encouraging professional help can aid in recovery.

Resilience is not about "snapping out of it" but having the right support and mindset to heal
and grow.

Three Main Sources of Resilience

Resilience comes from three main sources: Personal Strengths, Family Support, and
Community Resources. These factors help individuals recover from stress, trauma, or
hardship.

1. Personal Strengths (Within the Individual)

✔ Problem-solving skills → Helps in handling difficult situations

✔ Emotional regulation → Controls stress, fear, and anger
✔ Optimism and self-confidence → Encourages a positive outlook
✔ Sense of humor → Reduces stress and builds social connections
🔹 Example: A student who fails a test but studies harder instead of giving up shows
resilience.

2. Family Support

✔ Close relationships with parents or caregivers → Provides emotional security

✔ Supportive and loving parenting → Encouragement boosts self-esteem
✔ Stable home environment → Reduces stress and creates a sense of safety
✔ Parental involvement in education → Helps children perform better in school
🔹 Example: A child experiencing bullying at school copes better when parents offer
guidance and support.
3. Community Resources

✔ Good schools and education → Builds knowledge and problem-solving skills

✔ Social connections (friends, mentors, clubs) → Provides emotional support
✔ Safe neighborhoods → Reduces exposure to stress and danger
✔ Access to healthcare and counseling → Helps manage emotional and physical health
🔹 Example: A teenager overcomes a tough childhood by joining a mentoring program that
guides them toward success.

Sources of Resilience in Children

Children develop resilience through a combination of personal strengths, family support,
and community resources. These protective factors help them cope with stress, trauma, or
adversity. According to Masten & Reed (2002), resilience in children comes from three main
sources:

1. Protective Factors Within the Child

Some children have personal characteristics that make them more adaptable to challenges.

✔ Good problem-solving skills → Helps children find solutions instead of feeling stuck
✔ Easy-going temperament → Being flexible and calm reduces stress
✔ Ability to regulate emotions → Helps manage anger, sadness, and fear
✔ High self-esteem → Confidence makes children more likely to overcome setbacks
✔ A sense of humor → Laughter helps children cope with difficulties
Example:

A child struggling with math but who keeps practicing and asks for help is more resilient
than one who gives up.

2. Protective Factors Within the Family

A loving and supportive home environment helps children develop resilience.

✔ Close relationships with parents or caregivers → Emotional security builds confidence

✔ Warm and supportive parenting → Encouragement strengthens a child’s self-worth
✔ Minimal family conflict → Less stress at home improves emotional stability
✔ Structured home environment → Clear rules and expectations create security
✔ Parental involvement in education → Support in school boosts academic success
Example:

A child facing bullying at school is more likely to recover emotionally if they have parents
who listen, support, and guide them.
3. Protective Factors Within the Community

A strong community provides external support that helps children develop resilience.

✔ Good schools → Encourage learning and personal growth

✔ Social organizations → Sports, clubs, and religious groups offer emotional support
✔ Safe neighborhoods → Reduce exposure to crime and stress
✔ Access to healthcare and social services → Provides mental and physical well-being
Example:

A child in poverty who has a strong mentor at school and access to after-school
programs is more likely to succeed despite challenges.

Resilience Among Disadvantaged Youth

1. Impact of Poverty on Youth

Many children in the U.S. live in poverty, facing struggles like emotional distress, school
failure, and exposure to violence.
Example: A child from a low-income neighborhood may experience stress due to lack of
food, unsafe surroundings, or family problems.
However, not all poor children face negative outcomes—many remain strong and
succeed.

2. Factors Differentiating Resilient and Non-Resilient Youth

Resilient Children (29%): Stay mentally strong, perform well in school, and maintain good
behavior despite challenges.
Non-Resilient Children (45%): Face emotional issues, struggle in school, and have trouble
managing stress.
Example: A child with a caring teacher or supportive friend may develop resilience, while
another without support may struggle.

Developing Self-Regulation Abilities

Self-regulation helps children manage thoughts, emotions, and actions effectively.
Example: A child who plans their schoolwork and avoids distractions can handle stress
better than one who gets frustrated easily.

Cognitive and Emotional Self-Regulation Skills

1. Cognitive Self-Regulation

The ability to focus, plan, and solve problems efficiently.

Example: A student who organizes study schedules and completes assignments on time
despite distractions.
2. Emotional Self-Regulation

The ability to control emotions, stay calm, and respond appropriately to challenges.
Example: A teenager who receives criticism but responds with confidence instead of
anger.

3. Importance of Self-Regulation in Tough Situations

Helps handle stress, avoid impulsive decisions, and build resilience in life.
Example: A young athlete who loses a game but uses failure as motivation to improve
instead of quitting.

Sources of Resilience in Adulthood and Later Life

Many factors that contribute to resilience in childhood also play a role in adulthood and later
life. Carol Ryff’s model of well-being identifies six key psychological dimensions that help
adults maintain resilience, cope with challenges, and lead fulfilling lives.

Carol Ryff’s Model of Well-Being

1. Positive Relations with Others

Having warm, trusting, and meaningful relationships.

Example: A person who maintains close friendships and a supportive family network
finds comfort and strength in tough times.

2. Self-Acceptance

Having a positive attitude toward oneself, embracing strengths and weaknesses.

Example: An individual who reflects on past life choices without regret and values their
personal journey.

3. Personal Growth

Continuously learning, developing, and staying open to new experiences.

Example: A retired individual taking up a new hobby like gardening, traveling, or learning a
new language.

4. Purpose in Life

Having goals and a sense of meaning that drives daily activities.

Example: A grandparent mentoring younger family members or a retired professional
volunteering in the community.

5. Environmental Mastery

The ability to manage one’s daily life, responsibilities, and surroundings effectively.
Example: An elderly person organizing their financial affairs and healthcare needs
independently.
6. Autonomy

Being independent in thoughts and actions, making self-directed decisions.

Example: A senior choosing their own lifestyle and hobbies, regardless of societal
expectations.

Successful Aging and Resilience

Despite facing life challenges like illness, loss of loved ones, or retirement, many older adults
maintain emotional stability and satisfaction. Research shows that older adults, on average,
report high levels of happiness and mental well-being.

Socioemotional Selectivity Theory (Laura Carstensen, 1992)

This theory explains how aging changes people’s goals and priorities:

Younger individuals focus on gaining knowledge and preparing for the future.
Older individuals shift focus to emotional satisfaction and strengthening existing
relationships.
Example: Older adults prefer spending time with close family and friends rather than
forming new social connections.

Resilience and Emotional Stability in Older Adults

Better Emotional Regulation: Older adults manage conflicts and emotions more
effectively than younger individuals.
Example: Long-married couples experience more affection and less conflict in their later
years.
Stronger Social Networks: Elderly people refine their social circles, focusing on deep,
meaningful relationships.

Growth Through Trauma

Trauma can be painful and life-changing, but many people grow stronger and find new
meaning in life after facing hardships. This process is called Posttraumatic Growth (PTG)
(Tedeschi & Calhoun, 1995).

Negative Effects of Trauma

1. Loss of Security – Trauma shakes a person’s sense of safety and control.
Example: A person who experiences a robbery may fear going outside.
2. Questioning Life’s Meaning – People struggle to understand why bad things happen.
Example: A cancer patient may wonder, “Why me?”
3. Low Self-Esteem and Helplessness – Trauma can make individuals feel weak or
powerless.
Example: Losing a job might make someone feel like a failure.
Positive Effects of Trauma (Posttraumatic Growth - PTG)
1. New Personal Strength – Overcoming hardships builds inner strength.
Example: A person who survives an accident may become more confident.
2. Stronger Relationships – People build deeper connections with loved ones.
Example: A heart attack survivor values time with family more.
3. Greater Appreciation for Life – Small joys become more meaningful.
Example: A disaster survivor appreciates simple things like fresh air and sunshine.
4. New Life Purpose – Trauma can lead to a new sense of direction.
Example: A person who recovers from addiction may help others do the same.

Explanations for Growth Through Trauma

Trauma can be life-changing, but many people find meaning and growth in difficult
experiences. Viktor Frankl introduced the idea of a "will to meaning", where people restore
purpose in life after adversity.

Negative Effects of Trauma

1. Loss of Security
Trauma challenges the belief that life is safe and predictable.
Example: A person who survives an accident may feel unsafe in everyday life.
2. Questioning Life’s Meaning
People struggle to understand why bad things happen.
Example: A grieving parent may ask, "Why did I lose my child?"
3. Damaged Self-Image
Trauma can make people feel powerless or worthless.
Example: Losing a job may lead to self-doubt and depression.

How People Find Growth in Trauma

1. Sense-Making

People try to explain their trauma in ways that bring understanding and acceptance.

Example: Some may believe that "everything happens for a reason."

2. Benefit-Finding

People discover unexpected positives in their suffering, leading to personal growth.

Example: A cancer survivor may say, "I now value every moment in life."

Positive Changes After Trauma

 Changes in Perception Changes in Relationships Changes in Life Priorities

Increased personal Closer ties with family and Clearer life goals and
strength friends purpose

Feeling like a survivor, not a More compassion for Less focus on material
victim others success

Chapter: 5 Happiness and the Facts of Life

Happiness Across the Life Span

Happiness Across the Life Span (Baumgardner, 1989, 2001)

People assume happiness varies greatly at different life stages, but studies show it
remains stable.

Common Assumptions vs. Reality (Freedman, 1978; Diener & Suh, 1998; Inglehart, 1990)

College vs. Work Life: Many believe they will be happier after graduation, but alumni
recall college as a time of fun and fewer responsibilities.
Teenage Years & Old Age:
Adolescence is not necessarily an unhappy phase.
Old age is often misjudged as a sad time, but older adults report higher satisfaction
than expected.
Example: A retired person engaged in hobbies may be as happy as a college student.

Predicting Happiness: Affective Forecasting (Wilson & Gilbert, 2003)

People are poor at predicting how life events will affect their emotions.

Impact Bias (Gilbert, Driver-Linn, & Wilson, 2002)

We overestimate how much and how long an event will impact us.
Example: Professors expected tenure to bring long-term happiness, but it didn’t.

Why Do We Make These Mistakes?

Focalism (Wilson, Meyers, & Gilbert, 2001)

We focus too much on one event and ignore other factors that shape emotions.
Example: A new job may be exciting, but moving and adjusting can reduce happiness.

Immune Neglect (Gilbert, Pinel, Wilson, Blumberg, & Wheatley, 1998)

We forget our ability to adapt and cope with negative events.

Example: A breakup may seem unbearable, but support from friends eases recovery.
Stability in Well-Being Despite Life Changes

Happiness stays stable throughout life, even though people go through different stages and
challenges.

Teenagers care about friendships and fitting in.

Adults focus on careers and family responsibilities.
Older people look for meaning and enjoy time with loved ones.

Happiness Set Point

What is a Set Point?

Everyone has a natural level of happiness that stays mostly the same throughout life.
Life events can temporarily change happiness, but people usually return to their set
point.
Example: Winning the lottery may make someone very happy for a short time, but after a
while, they return to their usual happiness level. Similarly, after a difficult event, most
people recover and return to normal.

Temperament and Subjective Well-Being

Genetics influence happiness—studies show up to 80% of well-being is inherited.

Happy children often grow into happy adults, and moody children remain the same.

Example: A naturally cheerful child will likely stay positive as they age.

Frequency, Intensity, and Balance of Positive and Negative Emotions

Younger vs. Older Emotional Experiences

Teens feel extreme emotions (highs and lows), while older adults have steadier
emotions.
Negative emotions (stress, anger) decrease with age but may slightly increase in very old
age.

Example: A teen may feel happy in the morning and sad by evening, while an older person
remains calm.

Balance of Positive and Negative Emotions

Happiness is measured by subtracting negative emotions from positive ones.

Older adults feel fewer intense emotions but also experience less stress and sadness.

Example: Young people may feel more excitement but also more anxiety, while older people
have stable happiness.

Happiness Remains Stable Over Time

Emotional balance and life experience help keep happiness steady.

 Older people focus on relationships and meaning, maintaining well-being.

Example: Teens enjoy fun experiences, while older adults find happiness in family and deep
connections.

Measurement and Definitional Issues

1. Measurement of Positive Emotions

Some studies show a decline in high-arousal emotions (e.g., excitement, feeling "on top
of the world").
Everyday positive emotions (e.g., contentment, satisfaction) remain stable.

Example: Older adults may not feel extreme excitement often but still feel happy and
peaceful.

Scale Used: Bradburn’s Affect Balance Scale

Measures five emotions, including excitement, pride, accomplishment, feeling on top of

the world, and things going your way.
Findings: Largest declines were in high-arousal emotions (e.g., excitement).

2. Different Types of Positive Emotions

Pleasant Affect – Low-energy emotions (e.g., calm, satisfied).

Positive Involvement – High-energy emotions (e.g., inspired, active).

Example: A young person may feel happiness from fun activities, while an older person finds
joy in helping others.

Scale Used: Watson & Tellegen’s Affect Model

Measures two independent types of positive emotions: Pleasant Affect & Positive
Involvement.

3. Lifestyle Differences in Happiness

Hedonic Lifestyle – Young people seek pleasure and fun.

Eudaimonic Lifestyle – Older adults focus on purpose, growth, and contribution.

Example: Teenagers enjoy parties, while retirees find happiness in volunteering.

Scale Used: Kunzmann, Stange, & Jordan’s Lifestyle Scale

Measures focus on personal pleasure vs. meaningful growth.

4. Overall Well-Being with Age

Negative emotions decrease with age.

Positive emotions remain stable or increase, depending on measurement type.
 Older adults experience more balance and satisfaction than younger people.

The Shifting Basis of Life Satisfaction

1. Changes in Happiness with Age

What makes people happy changes as they grow older.

Example: A young adult may find happiness in career success, while an older adult may
find joy in spending time with family.

2. Socioemotional Selectivity Theory (Carstensen, 1992)

Older adults shift focus from chasing future success to enjoying the present.
They prioritize relationships and activities that bring emotional fulfillment.
Example: A retired person may stop worrying about career growth and instead focus on
hobbies and close friendships.

3. Happiness at Work (Rhodes, 1983; Warr, 1992)

Older workers are more satisfied with their jobs than younger employees.
They enjoy social interactions at work rather than competition.
Example: A senior employee may value friendly coworkers over promotions.

4. Strengthening Social Bonds (Carstensen, Gross, & Fung, 1998)

Older adults prefer deeper relationships with family and close friends rather than
expanding their social circle.
They also avoid stressful or negative interactions.
Example: A grandparent might prefer spending time with grandchildren instead of going
to a large party.

5. Happiness is Not Age-Dependent

People can be happy at any stage of life, despite changing responsibilities and priorities.
Example: A teenager finds happiness in friendships, an adult in career achievements, and
an elderly person in personal peace.

Gender and Happiness

1. Are Men or Women Happier? (Inglehart, 1990)

Studies across 16 countries show that men and women report similar levels of happiness.
Example: Both a male and a female office worker may feel equally satisfied with life
despite different experiences.

2. Slight Differences in Well-Being (Diener, Suh, Lucas, & Smith, 1999)

Some studies show men are slightly happier, while others show women are slightly
happier.
Overall, gender plays a very small role in happiness.
 Example: A man and a woman might both enjoy a vacation equally, despite different
interests.

3. Emotional Differences Between Genders (Wood, Rhodes, & Whelan, 1989)

Women express emotions more openly, while men tend to internalize their feelings.
Example: A woman might cry after a stressful event, while a man might remain silent but
feel the same emotions inside.

Gender Differences in Emotional Experience

1. Negative Emotions (Internalizing Disorders: Depression & Anxiety)

Women are more prone to internalizing disorders, such as depression and anxiety
(Kessler et al., 1994; Nolen-Hoeksema, 1995).
These disorders involve deep negative emotions like sadness, fear, and guilt.
Women also express these emotions more openly than men.
Example: A woman going through stress may cry or talk about her feelings, while a man
might keep them to himself.

2. Externalizing Emotions in Men (Externalizing Disorders: Aggression & Substance Abuse)

Men are more likely to show externalizing behaviors, such as anger, aggression, and
substance abuse (Nolen-Hoeksema & Rusting, 1999).
Externalizing disorders include:
Antisocial personality disorder (reckless behavior, lack of empathy).
Substance use disorders (alcohol and drug addiction).
Example: A man facing difficulties at work might start drinking excessively, while a woman
might turn to emotional support.

3. Aggression Differences Between Men and Women

Men show more physical aggression across cultures (Archer, 2005).

Women use verbal and relational aggression, such as spreading rumors or socially
excluding others (Archer & Coyne, 2005).
Example: A teenage boy might get into a physical fight when angry, while a teenage girl
might gossip to hurt someone's reputation.

4. Expression of Anger

Men are more aggressive in neutral situations, but when provoked, both genders react
similarly (Bettencourt & Miller, 1996).
Social norms influence aggression; women may hold back anger due to societal
expectations (Eagly & Steffen, 1986).
Example: A man might slam a door when angry, while a woman might suppress her anger
to avoid conflict.

Explaining the Paradox of Gender

1. Men and Women Are Equally Happy, But Feel Emotions Differently
Women feel stronger emotions—both good and bad.
Example: A woman may feel very excited at a party but also very sad during an
argument.
2. Society’s Influence on Emotions
People expect women to be more emotional, so they may report emotions as
stronger.
Example: A woman might remember feeling very sad because she believes women are
supposed to be emotional.
3. Different Definitions of Well-Being
The hedonic view (happiness from pleasure) suggests women should be less happy
due to more sadness.
The eudaimonic view (happiness from growth and purpose) explains that women’s
strong relationships and personal development balance out their struggles.
Example: A woman may feel stressed but finds happiness in helping her friends and
family.
4. Strengths and Weaknesses of Each Gender
Women are more caring and sensitive, which helps them build strong relationships.
Men are more emotionally steady, but they may struggle to connect deeply with
others.
Example: A woman may feel sad when a friend is upset, while a man may stay calm but
feel distant.

Marriage and Happiness

1. Married People Are Happier

Married people feel happier than single, divorced, or widowed people.
Example: A married person has a life partner for love and support.
2. Why Marriage Increases Happiness
Marriage fulfills the need for companionship.
It gives love, support, and stability.
Example: A married person feels comforted after a stressful day because their spouse
is there for them.
3. Divorce and Separation Reduce Happiness
Losing a spouse causes loneliness and stress.
Example: A divorced person may struggle with sadness and financial difficulties.
4. Marriage Helps Mental Health
Married people have lower risks of depression and loneliness.
Marriage can help people recover from problems like stress or addiction.
Example: A person with anxiety may feel more secure and happy with a caring partner.
5. A Happy Marriage Is Key
A bad marriage is worse than being single.
Toxic relationships with abuse, jealousy, or fights make people unhappy.
Example: A person in a stressful marriage may feel more unhappy than someone who
is single

Selection Effects and Marriage

Do Happy People Get Married More?

Some researchers believe happier people are more likely to marry because they are
more attractive as partners.
Example: A cheerful person may find a spouse more easily than someone who is
always moody.
1. Studies Show Mixed Results
Some research suggests that happy people marry sooner.
However, long-term studies show that marriage itself increases happiness, not just
the personality of the person who marries.
2. If Happy People Marry, Would Happiness Decline Over Time?
If only happy people got married, then as they aged, their happiness would decrease
because less happy people would join the married group.
Research does not show this pattern, meaning marriage likely has real benefits.

Are We Still Happy After the Honeymoon? (Adaptation to Marriage)

1. Marriage Boosts Happiness Temporarily

A large study found that happiness increases slightly after marriage but returns to
pre-marriage levels after a few years.
Example: A newlywed couple is very excited, but after time, their happiness settles
back to normal.
2. Not Everyone Adapts the Same Way
Some people stay happier after marriage, while others become less happy.
Example: A person who truly enjoys companionship may feel long-term happiness,
while someone who struggles in relationships may feel less happy over time.
3. Widowhood Has a Lasting Negative Impact
Losing a spouse causes a sharp drop in happiness, and people take many years to
recover.
Example: A person who loses their partner may feel lonely and sad for a long time.

Hedonic Leveling – Why Marriage Affects People Differently

1. Already Happy People Gain Less from Marriage

If someone is already happy, marriage does not increase happiness much.
Example: A person with strong friendships and family support may not see a big
change after marriage.
2. Lonely or Unhappy People Benefit More
People who feel lonely gain more from marriage because they now have a close
companion.
Example: A person who struggles with loneliness may feel much happier after finding
a life partner.
3. The Same Effect Happens with Widowhood
Happy couples suffer more after losing a spouse.
Example: A person in a loving marriage may feel a deep emotional loss if their spouse
dies, while someone in an unhappy marriage may not feel as affected.

Gender Differences in the Benefits of Marriage

 Some studies say men benefit more from marriage because they feel happier and less
stressed.
Women, on the other hand, face more emotional stress after divorce, while men struggle
more with alcohol abuse.
Example: A married man may feel emotionally supported, while a divorced woman may
feel more sadness and stress.

Has Marriage’s Effect on Happiness Changed?

Some research shows that marriage’s positive effects have decreased since the 1970s
because more people are getting divorced or living together without marriage.
However, marriage still provides emotional support and financial stability for many
people.

Marriage and Health vs. Happiness

Marriage is not just about happiness—it also affects health.

Arguments in marriage can reduce happiness for a short time, but they help couples
grow stronger in the long run.
Example: A couple may fight often, but over time, they learn better communication,
making their relationship stronger.

Other Life Factors That Affect Happiness

Physical and Mental Health

Good health makes people happier, while illness can make life more difficult.
Example: A person with a long-term disease may feel less happy than a healthy person.
Mental health has a big impact on happiness—people with depression and anxiety often
feel less happy.

Work and Job Loss

Losing a job can quickly lower happiness, causing stress and low self-esteem.
Example: A person who loses their job may feel sad, anxious, and struggle with money
problems.
Liking your job makes you happier, and having meaningful work improves well-being.

Intelligence and Education

Being smart does not always mean being happy.

More education can slightly increase happiness because it helps people get better jobs.
Example: A person with a college degree may feel more satisfied because they have
better career options.

Religion and Happiness

Religious people are often happier and live longer.

Religion gives hope, meaning, and social support, which help with happiness.
 Example: Going to church or following spiritual beliefs can help people feel comforted
during hard times.

Race, Ethnicity, and Stigma

Race alone does not affect happiness, but problems like discrimination and money
struggles can.
Example: A wealthy person from any race may be just as happy as a wealthy person from
another race.
Many people in stigmatized groups still have strong self-esteem, especially African
Americans.
Example: A person facing discrimination may still feel proud of their culture and
achievements.