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POSITIVE PSYCHOLOGY

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 POSITIVE PSYCHOLOGY

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 Syllabus
Positive Psychology

Syllabus Mapping
Unit - I: Introduction Positive Psychology: Lesson 1: Introduction
An Introduction, Perspectives on Positive Psychology: Judeo-Christian, to Positive Psychology
Athenian, Hinduism, Buddhism, Jainism and Islam, Character Strengths and
Virtues- Values In Action (VIA) Classification System. (Pages 3–46)
Unit - II: Positive States and Processes I: Lesson 2: Positive
Happiness and Well-being, Indian concepts of happiness and well-being States and Processes I
(Sukha, Ananda, Panchakosas), Resilience. (Pages 49–84)
Lesson 3: Positive
Unit - III: Positive States and Processes II: States and Processes II
Optimism, Wisdom, Flow, Spirituality.
(Pages 87–119)
Lesson 4: Positive
Unit - IV: Positive Psychological Interventions: Psychology Intervention
Positive thinking, Meditation, Gratitude, Kindness.
(Pages 123–163)

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Positive Psychology__Syllabus.indd 2 2/6/2025 1:21:55 PM
 Contents

PAGE
UNIT-I
Lesson 1: Introduction to Positive Psychology 3–46

UNIT-II
Lesson 2: Positive States and Processes I 49–84

UNIT-III
Lesson 3: Positive States and Processes II 87–119

UNIT-IV
Lesson 4: Positive Psychology Intervention 123–163

Glossary 165–168

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 UNIT - I

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Department of Distance & Continuing Education, Campus of Open Learning,
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L E S S O N

1
Introduction to Positive
Psychology
Ms. Vidyut Singh
Assistant Professor
Department of Psychology
School of Open Learning
University of Delhi
Email-Id: vidyut.singh@sol-du.ac.in

Dr. Priya Bhatnagar

Counselling Psychologist and Academician (Ph.D., PGDGC)
Founder, EVOLVE, Dr. Priya’s Mental Health Facility
Email-Id: drpriyabhatnagar16@gmail.com

STRUCTURE
1.1 Learning Objectives
1.2 Positive Psychology: An Introduction
1.3 A Brief History of Positive Psychology
1.4 Relationship of Positive Psychology with other Branches of Psychology
1.5 Goals of Positive Psychology
1.6 Western Perspectives on Positive Psychology
1.7 Eastern Perspectives on Positive Psychology
1.8 Character Strengths and Virtues
1.9 Summary
1.10 Answers to In-Text Questions
1.11 Self-Assessment Questions
1.12 References
1.13 Suggested Readings

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 POSITIVE PSYCHOLOGY

Notes
1.1 Learning Objectives
After reading this chapter you will be able to:
‹ ‹Know the term positive psychology.
‹ ‹Investigate the history of positive psychology.
‹ ‹Analyze the relationship of positive psychology with other branches
of psychology.
‹ ‹Know why positive psychology is so important.
‹ ‹Assess how the positive psychology of the West and East are
mutually related.
‹ ‹Learn the Character Virtues and Strengths (Value in Action) classification
system.

1.2 Positive Psychology: An Introduction

1.2.1 What is Positive Psychology?

What comes to mind with positive psychology? Do we utilize it for
strengthening humans? After going to know more about positive psy-
chology, the discipline of the new psychology - new direction and new
orientation - had to have been created by Martin Seligman (2018, 2019).
However, we too agree that it is a difficult challenge to try and increase
research in psychological well-being, but given that it has taken a wel-
come turn for many psychologists the strengths can be heralded.
Positive psychology is, after all, relatively new and is mostly concerned
with the application of psychological theory, research and intervention
techniques to better understand the positive, adaptive, creative and emo-
tionally fulfilling aspects of behavior. Kennon Sheldon and Laura King
(2001) describe positive psychology as the scientific study of the human
strengths and virtues, continued to ‘positive psychology is the scientific
study of what works, what is good, and what is on the upswing.’
International Positive Psychology Association (2009) There can be a sci-
entific study of “what makes [the individuals and communities] thrive”,
which is called positive psychology.

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 Introduction to Positive Psychology

1.2.2 Pillars of Positive Psychology Notes

When we try to understand positive psychology more in-depth we can
classify it into various dimensions. Majorly there are three broad pillars
of positive psychology that we can understand here:

1. Positive Experiences
As soon as we hear the word positive experiences, we all know that
it is something that renders our life enjoyable but meaningful. Most
of these are long gone beyond the fleeting moment of happiness and
pleasure. A positive experience assists us with our emotional state - joy,
gratitude, caring, interest, hope, pride, amusement, aspiration, love. All
of the experiences, good or bad (or just experiencing), whether it was
the joy of achieving a long a long sought after goal or just getting your
cup of coffee, all add to the level of well-being and satisfaction of your
life. They can guard us from stress, raise our resistance, even make us
healthier physically. But, when the issue is to talk of the positive side of
our life’s experiences, it is not just about looking for some pleasurable
events, it is a deliberate proactive attempt to bring in a positive outlook
and even some gifts of our life.
The technique of mindfulness is a technique where we focus on the
present moment where our experience is fully participating. This tech-
nique is another way in which we can improve our experience with the
positive, taking the time to enjoy the present moment which gives us the
opportunity to change our mood and create a bigger sense of well-being.

2. Positive Individual Traits

Some positive beauty of thought can likewise affect our character, our
behaviour, even our perspective and we mostly inherit this. Our positive
special gifts that we carry at all times are as if they’re our backbone and
serve a very important role in how we go about in the outside world.
All of these are positive traits of us, and they are resilience, gratitude,
optimism, curiosity, open mindedness, creativity, love of learning, in-
tegrity, self-control and countless others. Such traits of ours will make
our overall well-being in a special manner. If you take an example of
resilience that we use in our life, we have used it when we bounced back
from the bad situations of our life; then there comes that of gratitude,

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 POSITIVE PSYCHOLOGY

Notes which we used in our life to realize the way our life is going and how
positive our outlook to life is and then comes optimism which is fuel to
our hope and the motivation to build the better future. We need some
self-awareness and willingness to do so. Developing these positive traits
has many benefits; it doesn’t only help us to be healthy but also better
our relationships, performances, helps us to contribute to the develop-
ment of society and perhaps the most important, it helps us to be better
people, the most positive versions of ourselves that ultimately makes our
life richer, more fulfilling.

3. Positive Institutions
The variety of what makes a positive institution includes families, schools,
workplace and communities which can set life up to be a better place.
Often these institutions can help foster the person by helping to nurture
positive experiences and inculcating a few positive traits. Positive Insti-
tutions are meant to give us an environment conducive for our personal
growth, try to maintain positive social interactions, or even set conditions
for people to thrive. An instance we can look into is a school, it creates
a positive learning cauldron, it respects students’ diversity from different
cultures and different religions and encourages every student to participate
in the learning. Educational institutions can apply positive psychology in
order to help students love learning, be well, and learn character strengths.
Also teachers can help the students on setting and pursuing their goals
that should be according to their values and passions.
Workplace can be considered as positive institutions since they offer in-
clusive leadership, good culture, chances to develop professionally, the
retreat of efforts of employees, and healthy work-life balance. Providing
a positive work environment by a workplace leader is exceptionally im-
portant as those leaders who provide positivity in the work environment
can motivate culture and practices in an organisation, where employees
feel they are valued, motivated and engaged.
If we consider family an institution, then it can be done through giving
love, respect, support, communication and some common values.. If
leaders set out to force a productive work environment, they can create
a friendly work environment where they appreciate the efforts of em-
ployees, encourage growth and development and encourage employees
to grow professionally.
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 Introduction to Positive Psychology

Once we know these three pillars, it’s actually this real next step trans- Notes
formative potential through putting this into play every day that we can
understand. Taken together, these pillars can help us strategize methods
of increasing our happiness, resilience and fulfillment among other good
things.

1.2.3 Assumptions of Positive Psychology

Well-being, happiness, flow, personal strengths, wisdom, creativity, imagi-
nation, and inborn characteristics are encompassed by positive psychology.
Specifically, it speaks about how people can be happy and about how
their bliss and flourishing can further advance group level well-being.
In the more positive psychological Group, it is wider than what makes
a person content — it promotes an environment that promotes personal
as well as community growth, but not simply survival.
Three main assumptions underlie positive psychology, broadly.
1. Positive psychology investigates at the subjective level positive
emotional states, such as happiness, joy, life satisfaction, relaxation,
love, intimacy, and contentment. Additionally, it looks into how people
think about themselves and their future. The focus on optimism and
hope, being an energy given to fixedness, vitality, and the belief
created by positive feelings.
2. At the level of individual, positive psychology studies our positive
individual traits at positive pattern of our behaviour as, manifested
courage, honesty, persistence, and wisdom. Positive that the good
thing is to study our positive behaviors and positive aspects of our
character previously that are attributed to the character strength and
the virtue.
3. For example, when we see at the group or individual level what positive
psychology is looking at are positive institutions that understand
the development, creation, and sustenance of such institutions and
we already know those in the pillars of positive psychology. It
also deals with civic virtues, the making of healthy families and
understanding ways in which healthy working environments can be
created.

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 POSITIVE PSYCHOLOGY

Notes ACTIVITY-1
Sit down with a pen and a sheet of paper for 10 to 15 minutes and
pen down those five things which you are grateful for today. It could
be anything small or big.
After writing down just think for a minute about how can focusing
on positive aspects of life can shift your mindset and make you feel
happier and more fulfilled.

1.3 A Brief History of Positive Psychology

We have to go back to the late 20th Century when such a field of scien-
tific study of the well-being and living the fulfilling life was born, and
already called positive psychology. But positive psychology harks back to
the antiquity of ancient Greece and Aristotle anxious over various forms
of eudaimonia (happiness) and an intellectual sense of the Good Life.
The last but one term was coined by the humanist Abraham Maslow who
stressed more on his personal growth, development, and self-actualization
concept. In 1990 the movement further got momentum, thanks to the
fact that it was attempting to highlight the strengths, virtues and talents
as a way towards the successful functioning and overall quality of life.
Following are the five founding fathers of positive psychology:

1.3.1 William James

At the early end of positive psychology, there’s William James, the ‘father
of American psychology,’ whose ideas helped to shape the field. While he
was long before the creation of the formal positive psychology, his ideas
on human consciousness, emotions and well-being described much of the
basis of the movement. And William James was keen to understand the
full extent of what it was like to be human, when it was suffering and
when it was flourishing. In The Principles of Psychology (1890), James
considered human emotional life, consciousness and the habit, emphasizing
as most relevant the place of human experience in the understanding of
psychological well-being. But he thought that psychology should be the
study of who we are, not just of what we are not, and believed it to be
the study of not just mental illness but of both the gifts part of being
human – happiness, resilience, personal growth.

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 Introduction to Positive Psychology

1.3.2 Abraham Maslow Notes

Humanistic psychology, which developed from the 1950s to early 1960s
under the influence of great pioneers Abraham Maslow and Carl Rogers
is recognized as a significant positive psychology contributing. These
were some of the founders of positive psychology. Humanistic psychology
stresses self-realization, growth of an individual and the possibility of
complete development of the human individual. In the Maslow’s hierar-
chy of needs, it outlines the progression of meeting basic needs as the
pre-condition to meeting higher level psychological needs so you can
self actualise.

1.3.3 Martin Seligman

In his 1998 APA presidential address, Martin Seligman formally created
positive psychology as a formally recognized field. What is the history of
psychological investigation up until now had for him been obsessed with
negative qualities and the forms of madness and objectives concerning
positive qualities and virtues, and what makes one’s life meaningful. In
advocating for a shift in psychology, Seligman called for an abandonment
of psychology’s traditional preoccupation with experiencing and treating
human suffering as it turns to promoting and enhancing human well-being
and flourishing. It represented, quite literally, the official birth of positive
psychology as a discrete subfield.
In the 2000s, Seligman further developed his ideas by introducing the
PERMA model, which identifies five critical components of well-being:
Emotion, Engagement, Relationships, Meaning and Accomplishment. This
served as an important point of departure for both research and interven-
tions in positive psychology, providing a blueprint for understanding and
improving those dimensions which make up a happy life.

1.3.4 Mihaly Csikszentmihalyi

Positive psychology has been in the vanguard of research ever since,
proliferating in popularity while the empirical research behind its theo-
ries and practices has grown more and more robust. Key concepts like
flow — the experience of becoming so immersed in an activity that it
becomes something beyond joy and engagement — were first introduced
by scholars like Mihaly Csikszentmihalyi in the 1970s. We define flow

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 POSITIVE PSYCHOLOGY

Notes as a mental state, in which we feel completely unable to do or think

anything but what we are currently doing and enjoying it so much that
we lose track of the time. Optimal states of this kind happen when the
difficulty of the task is matched by our skills. Interventions developed
to improve well-being in different domains have spread into education,
business and healthcare and beyond academia.

1.3.5 Christopher Peterson

Martin Seligman and Christopher Peterson together were key players in
the formation of the discipline of positive psychology and expanding this
science. First, his contributions were central to developing the research
agenda and theoretical framework of positive psychology with regard to
character strengths and virtues.
Christopher Peterson worked very closely with Martin Seligman as posi-
tive psychology was in the development stage. Together, they co-authored
Character Strengths and Virtues: Became a foundational text in the field,
A Handbook and Classification (2004). The aim of this book was to de-
velop a taxonomy of universally valued character strengths and virtues
analogous to the Diagnostic and Statistical Manual of Mental Disorders
(DSM) used in clinical psychology. Formalizing the study of human
strengths within psychology became a major step and this is what the
book represents.
IN-TEXT QUESTIONS
1. __________ is considered as the founder of positive psychology.
(a) Sigmund Freud
(b) B.F. Skinner
(c) Carl Rogers
(d) Martin Seligman
2. Which of the following is not one of the three broad pillars of
positive psychology?
(a) Positive emotions
(b) Positive experiences
(c) Positive institutions
(d) Positive individual traits

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 Introduction to Positive Psychology

3. Positive psychology as defined by the International Positive Notes

Psychology Association (2009) is the scientific study of what
enables individuals and communities to__________.
4. Positive psychology focuses only on individual happiness and
ignores the well-being at the group or societal level. (True/
False)

1.4 Relationship of Positive Psychology with other Branches

of Psychology
Positive psychology interacts with various other branches of psychology,
complementing and expanding their understanding of our behavior by
focusing on our strengths, well-being, and flourishing. Below we can
see some of the key relationships between positive psychology and other
psychological fields:

1. Relationship with Clinical Psychology

Positive psychology shares common ground with clinical psychology but
differs in its focus. While clinical psychology traditionally emphasizes
diagnosing and treating mental illness, positive psychology focuses on
enhancing well-being, resilience, and personal strengths. This relationship
allows for a more holistic view of mental health, integrating both the
treatment of pathology and the promotion of mental flourishing.
Example: Positive psychology interventions (PPIs), such as fostering
gratitude or optimism, are used alongside traditional therapies like cog-
nitive-behavioral therapy (CBT) to treat depression and anxiety.

2. Relationship with Developmental Psychology

Positive psychology and developmental psychology intersect in under-
standing our growth and development across the lifespan. Both fields
examine how we change and adapt, but positive psychology places greater
emphasis on the role of strengths, positive emotions, and resilience in
promoting healthy development and optimal functioning from childhood
through old age.

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 POSITIVE PSYCHOLOGY

Notes Example: Research in developmental psychology that examines how pos-

itive parenting practices foster resilience in children aligns with positive
psychology’s focus on nurturing strengths.

3. Relationship with Social Psychology

Social psychology and positive psychology overlap in exploring how our
social environments and interpersonal relationships influence our behavior
and well-being. Positive psychology focuses on fostering positive social
interactions, cooperation, and empathy, while social psychology examines
the mechanisms of social influence, group dynamics, and social cognition.
Example: Research on social support and its positive effects on our men-
tal health is a key area where social psychology and positive psychology
converge, especially in the study of how supportive relationships improve
upon our life satisfaction and emotional well-being.
4. Relationship with Health Psychology
Health psychology is inclined to examine our biological, psychological,
and social factors affect health and illness, while positive psychology
emphasizes how psychological well-being contributes to physical health.
Positive psychology contributes to our health psychology by promoting
such behaviors which can enhance upon our physical health, such as
mindfulness, stress reduction, and positive emotion cultivation.
Example: Research shows that positive emotions and optimism are linked
to better physical health outcomes, including improved cardiovascular
health and immune system functioning.
5. Relationship with Cognitive Psychology
Positive psychology and cognitive psychology intersect in their explo-
ration of functioning of our mental processes, but positive psychology
focuses on how positive thought patterns, such as optimism and hope,
contribute to well-being and problem-solving. Cognitive psychology’s
insights into how individuals process information are used in positive
psychology to develop interventions that promote adaptive thinking and
emotional regulation.
Example: Cognitive reappraisal, a cognitive psychology concept, is used
in positive psychology to help individuals frame challenges in a more op-
timistic or growth-oriented manner, which improves emotional well-being.

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 Introduction to Positive Psychology

6. Relationship with Organizational Psychology Notes

Organizational psychology, which focuses on our workplace behavior
and performance, aligns with positive psychology in its examination of
factors that contribute to an employee’s well-being, job satisfaction, and
productivity. Positive psychology has contributed to the development
of concepts like “positive organizational behavior” and “psychological
capital” (hope, efficacy, resilience, and optimism).
Example: Positive leadership and workplace culture, rooted in positive
psychology principles, have been shown to enhance employee engagement
and organizational success.
IN-TEXT QUESTIONS
5. Positive psychology and clinical psychology differ in focus, as
clinical psychology emphasizes diagnosing and treating mental
illness, while positive psychology focuses on enhancing the
well-being, resilience and __________.
6. In the relationship between positive psychology and organizational
psychology, the concept of “psychological capital” includes four
key elements: hope, efficacy, resilience, and __________.

1.5 Goals of Positive Psychology

ACTIVITY-2
Take a pen and a paper. Maintain a journal in which you can write
about what gives you a sense of fulfilment and joy.
This activity can further deepen your personal reflection and help
you understand yourself better to improve upon your well-being.

Regardless of whether we study positive psychology to replace the ther-

apies and interventions designed to help us to cope with or bounce back
from negative experiences or to augment protocols and processes to help
us to succeed by focusing on what we do well, we are not trying to
eliminate contact with people who have difficulties. The goals of positive
psychology are as follows:

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Notes 1. Promote Well-being and Happiness

Well-being is one of the central goals of positive psychology and to in-
crease it and be happy we are. It works to distinguish facets of our lives
that are fertile with meaning and settles positive feelings about our state.
Example: Fostering gratitude, mindfulness or positive thinking can have
positive effects on well-being and life satisfaction.

2. Built to Enhance Strengths and Virtues

Positive psychology is about looking at your character strengths and vir-
tues, like kindness, courage, resilience and so forth. Instead, we should
focus on strengths instead of on weaknesses and we will live a more
fulfilled life.
Example: One way to define, build, and write with strengths is through
the VIA (Values in Action) Classification of strengths and virtues.

3. Foster Positive Relationships

Positive psychology regards the importance of having healthy, positive
relationships. Social connections that are supportive are core to life’s
well-being and to the overall satisfaction we get from our lives.
Example: Acts of encouraging kindness, practicing empathy and building
support communities are ways individuals can feel more connected, have
more support.

4. Develop Resilience
Resilience is the idea that we should be building ourselves to cope with
adversity and to be able to bounce back from challenges – there’s a
movement calling it positive psychology. It was a guide to both dealing
with stress, failure, and trauma in a way that helps improve emotional
well-being.
Example: This training can help individuals develop resilience to dif-
ficulties by learning to regulate their emotions, be more optimistic and
learn stress management techniques.

5. Encourage Meaning and Purpose

One of the big aims of positive psychology is to give us positive mean-
ing and a purpose in our life. This entails living life doing something to

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 Introduction to Positive Psychology

fulfill our personal values in a manner that is bigger than ourselves and Notes
results in a more profound kind of fulfillment.
Example: Volunteering or working towards a cause one feels will, can
help to promote a sense of purpose which can make a difference to how
things feel.

6. Optimize Human Functioning

Positive psychology is defined by the attempt to understand and promote
positive functioning—and more than merely mental health, optimizing and
growing as people. And it includes fostering the power of creativity, of
innovation, and of mastery in life domains.
Example: Encouraging lifelong learning, goal setting, and self-improve-
ment to enhance one’s personal and professional life.
IN-TEXT QUESTIONS
7. Which of the following is the key goal of positive psychology?
(a) Diagnose mental illness
(b) Enhance personal strengths and virtues
(c) Focus solely on negative experiences
(d) Eliminate all the stresses from life
8. Which framework is used in positive psychology to identify
and build personal strengths?
(a) DSM – 5
(b) Cognitive Behavioural Therapy
(c) Value in Action (VIA) Classification
(d) Maslow’s Hierarchy of needs

1.6 Western Perspectives on Positive Psychology

Positive psychology encompasses several perspectives that aim to under-
stand and promote our well-being, strengths, and optimal functioning.
These perspectives focus on fostering our positive emotions, engagement,
meaning, and fulfillment in life.

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Notes Below is a discussion of the key perspectives within positive psycholo-

gy. The influential tenets of the three influential Western traditions are
Athenian, Judeo-Christian, and Islam.

1.6.1 Judeo-Christian Perspectives

If we think of Judeo-Christian views, we often think of teachings derived
from Judaism and Christianity, specifically teachings of faith, hope and
charity. There’s a rich Judeo-Christian perspective which is a good way of
thinking about our well-being, our virtue and flourishing, that intersects
with a lot of different things in positive psychology. This perspective has
its origins in some form of holy tradition of Judaism and Christianity,
and focus upon our moral development, character strength, virtues, a
life lived in accordance with divine principles. This thesis explores how
Judeo-Christian teachings supporting and adding to the well-being and
flourishing focus of positive psychology.
Judaism and Christianity, however, stress virtues, kindness, humility, love,
forgiveness, and justice all of which are essential ingredients in human
flourishing life. These virtues are highly consistent with the current weak-
nesses identified in positive psychology, especially in the Values in Action
(VIA) Classification of Character Strengths (Peterson & Seligman, 2004).
A long standing moral framework offered by the Judeo-Christian tradi-
tion offers pathways to well-being as positive psychology has identified
compassion and forgiveness as virtues related to personal and communal
relation and we can name it a pathway to well-being.
The term hope and faith are part and parcel of the Judeo-Christian worl-
dview, therefore considered an integral part of spiritual and psychological
well-being. For instance, in Christianity, hope is one of the theological
virtues, like faith and love, and is seen as a source of strength and resil-
ience during times of adversity. This corresponds with positive psychol-
ogy’s focus on hope as a positive cognitive mechanism by which people
can get to goals and deal with problems (Snyder, 2002).
Positive psychology recognizes the importance of our spiritual well-being
in overall life satisfaction. Several researches have affirmed that when
we have a strong religious or spiritual belief, we often express higher
level of happiness, life satisfaction, and resilience during our adversities.

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 Introduction to Positive Psychology

Forgiveness is a core teaching in both Judaism and Christianity, often Notes

seen as a pathway to spiritual peace and reconciliation with others. In
Christianity, the act of forgiveness is modeled after divine forgiveness,
encouraging individuals to forgive others as God forgives them. When
we forgive, we end up showing numerous psychological benefits such
as reduction of stress, anger and depression which further promotes our
emotional healing (Worthington, 2005).
Positive psychology has developed interventions which help in increasing
our capacity for forgiveness, recognizing it as a key factor in mental
health and well-being. Judeo-Christian teachings on forgiveness can thus
be seen as providing a spiritual and ethical foundation for this aspect of
positive psychology.
Gratitude is something central to both the personal virtue and the form
of worship characteristic in Judeo-Christian tradition. They say from
a Jewish perspective, we thank as prayers of thanksgiving on various
occasions whereas in Christianity gratitude is an ethical obligation and
is even emphasized in the bible. This fits in with some of the positive
psychology literature that demonstrates that cultivating gratefulness may
contribute to better well-being, better life satisfaction, and more relation-
ship satisfaction (Emmons & McCullough, 2003).
In positive psychology, gratitude interventions, such as keeping a grati-
tude journal, have become a well-known practice that happiness and our
mental health can have long-lasting benefits from the act of regularly
expressing gratitude. This part of positive psychology is derived directly
from long-standing religious practice.
Let us now explore some of the applications of the Judian Christian
perspective to positive psychology:
1. Ethical Framework: Makes moral foundations that comprise the Ten
Commandments, and the Sermon on the Mount, provides a moral
foundation for individuals and societies.
2. Social Justice: Moves movements of social justice, human rights,
and charity (e.g. the poor and marginalized)
3. Legal Systems: A vast majority of Western legal systems are a
product of Jewish and Christian ethics.

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 POSITIVE PSYCHOLOGY

Notes 4. Community Building: Church or synagogue activity that promotes

social cohesion as a way to encourage community engagement.
5. Education: Advancing knowledge initiatives that integrate morality
as well as academic achievement.
6. Cultural Influence: It shapes art, literature, music and philosophy
from history through mounds of theme of redemption, sacrifice,
love and justice.
Apart from the applications let us now explore some of the critical anal-
ysis of the Judian Christian Perspective:
Strengths:
1. Moral Guidance: It provides clear directions to ethical behavior at
a time when we find ourselves faced with many ethical dilemmas.
2. Sense of Purpose: It gives when someone believes that God’s plan
is one belief that gives a believer purpose in their life.
3. Community Support: Attracting knowledgable, hardworking community
oriented people who do strong community bonds from shared beliefs
and practices that help each other.
4. Advocacy for Human Dignity: Shows the inescapable dignity of
every person seen as being made in the image of God (imago Dei),
which lies at the basis of notions of human rights.
5. Resilience in Adversity: Offers faith-based practices, including
prayer, communal worship, all of which hope and comfort in hard
times.
6. Promotion of Peace: Such encourages forgiveness and reconciliation,
as pathways to peace and heal in communities.
Limitations:
1. Exclusivity Issues: So can it lead to exclusion or the discrimination
of other religions, or of people who do not share Judeo-Christian
beliefs or values (such as non-believers, or people who adhere to
other religions).
2. Dogmatism: This may encourage folks to interpret scripture very
rigidly, formularily, for instance, that see their particular tenets of
truth inextricably intertwined with the very text itself, unreceptive,
that is, to modern interpretations or even to scientific discovery.

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3. Conflict with Secularism: It can manifest into tension between Notes

religious beliefs and secular governance or between pluralistic
societies, where there are multiple belief systems.
4. Historical Misuse: It’s used at varying times in history to justify
violence, or oppression (e.g., Crusades, Inquisition).
5. Gender Roles Limitations: Traditional interpretations may reproduce
patriarchal structures conducive to gender inequality in religious
contexts.
6. Resistance to Change: This can serve as a kind of hindrance to
progressive social changes if we follow certain traditional values
very strictly even in the case of change basis of the society.

1.6.2 Athenian Perspectives

In virtue, Plato and Aristotle spoke highly of teaching of human strength
in Original Greece. They insist in both cases that the political community,
‘polis’, is for the development or maintenance of these virtues. Aristotle
has written about the role of a political community in developing and
sustaining these virtues because a political community is important to the
helping the average individual actualize himself in virtue, and because a
political community empowers us to rise above the hedonistic desire to
be fully virtuous only in the life of an order and the sanction. A good
human virtue makes a harmonious political community and they can be
good examples of other’s life.
We’ll now be understanding an important concept of Athenian thought,
eudaimonia, a concept of living well that translates into either flourish-
ing or living well. Eudaimonia, as described by Aristotle, was not the
fleeting satisfaction, those both of the hedonic and tragic views (the
former from Overton, the latter from Nietzsche) would take it to be, but
rather the culmination of one’s potential by dedication to the virtues of
justice, courage and wisdom. Happiness, as Aristotle would have it, is to
live a virtuous life of cultivating the moral and intellectual capacities of
the individual, as Aristotle makes clear. This Aristotelian thinking about
eudaimonia—that being “well” and living a good life is independent of
one’s economic position—satisfies the tenor that characterizes positive
psychology’s focus on well-being, life satisfaction, and a developing set
of character strengths. As Aristotle would have wanted people to grow

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Notes their virtues, modern-day positive psychology pushes people to develop

their strengths and live a purposeful life.
Plato, in his work The Republic, introduced the idea of the tripartite
soul, dividing it into three parts: three things: the rational (mind), the
spirited (will), the appetitive (desires). Plato believed that a harmonious,
and well-ordered soul composed of a governing reason with both will
and desire, allows for a virtuous and fulfilling life. This is a basic bal-
ance, of psychological well-being reflected in an early understanding of
emotional regulation and rational control.
Modern positive psychology shares this interest in balance and regulation,
particularly in the study of emotional intelligence and self-regulation.
Positive psychologists argue that emotional balance, mindfulness, and
cognitive control are critical to achieving well-being, echoing Plato’s call
for harmony between different aspects of the self.
Positive psychology emphasizes on us to find balance in our lives, par-
ticularly between competing priorities such as work and leisure, self-care
and other responsibilities, and pleasure and purpose. The emphasis on
moderation and the avoidance of extremes can be seen in contemporary
approaches to well-being, including emotional regulation and resilience.

1.6.3 Islamic Perspectives

What we have accomplished so far has been to see how the Judeo or
Christian and the Aethenian perspective to understand positive psychol-
ogy. Other perspectives do exist as well which Islamic perspective is.
The Islamic perspective on positive psychology is very grounded in the
teachings of Qur’an and that of the Traditions of Muhammad (Hadith).
Islamic teachings focused on our well-being, happiness, and living the
best life we can get to the fullest and this is something the goals of
positive psychology are very much aligned with. It addresses our virtues
which are inner peace, gratitude, and community well-being and aligns
with what modern psychology knows as a flourishing human.
Falah is from the success and well-being in hereafter as well as here.
Falah in Islam. This is a total theory of our dealing that exists of phys-
ical, emotional, spiritual and social parts. Leading a life in accordance
with Islamic principles — e.g. fulfilling religious obligations, performing

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good deeds, good manners unrelated to religious believes — is called Notes

falah and results in being well satisfied and achieving one’s well-being.
The Islamic notion of falah (well-being) encompasses multidimensional
well-being, manifested by positive emotions, meaning, and relationships,
which fall back in line with positive psychology’s focus to be.
We find gratitude (shukr) to be the central aspect of Islam, repeatedly
mentioned in the Qur’an and Hadith. Muslims are instructed to give thanks
to Allah and speak good thanks with all things. This thankfulness is much
more than a sense of divine favor; it’s a doorway to mental health.
Gratitude is identified by positive psychology as one of the most pow-
erful positive emotion to promote well-being. According to research in
positive psychology, practicing gratitude may increase happiness, better
relationships and greater resilience. Regular recitation of thanksgiving in
the Islamic style — as in the prayers known as Salah — has a similar
effect in terms of creating fulfillment and contentment, according to
modern psychology findings.
Another virtue in Islam is called sabr or patience. Where we are hard-
ened against the Cross and the persecution of Christ; we are able to show
endurance towards hardships, and steadfastness, against adversity. The
Qur’an tells us to develop sabr as a means to spiritual growth and inner
peace. Resilience — the ability to overcome adversity — is considered
a critical component of psychological well-being in positive psychology
as well.
Sabr in Islamic teaching includes patience for trials and challenges and trust
in God (tawakkul) and the appropriation of suffering in a negative sense
as which leads to personal growth. This fits also with the post-traumatic
growth idea of the positive psychology, which is about how we can grow
after having faced a hardship and become stronger psychologically. The
positive psychology’s emphasis on prosocial behavior and the emphasis
on social ties to be a factor of happiness and well-being matches with
the Islamic emphasis of social well-being and collective good (maslaha).
In Islam, acts of charity, helping others, and community service serve to
help foster positive emotions and positive overall well-being as found in
modern psychological research as well.

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Notes IN-TEXT QUESTIONS

9. Which virtues are emphasized in the Judeo-Christian perspective
of positive psychology?
(a) Wealth and success
(b) Kindness and forgiveness
(c) Logic and reasoning
(d) Competition and ambition
10. What is the primary concept in the Athenian perspective that
aligns with positive psychology?
(a) Nirvana
(b) Hedonism
(c) Eudaimonia
(d) Karma
11. The Judeo-Christian perspective on positive psychology aligns
with the cultivation of virtues such as kindness, humility, and
justice. (True/False)
12. Aristotle’s concept of eudaimonia is focused on material success
and the accumulation of wealth. (True/False)

1.7 Eastern Perspectives on Positive Psychology

When we think about positive psychology, we often focus on Western
concepts like happiness, resilience, and personal growth. But if we look
to the Eastern perspective, we find a rich tapestry of wisdom that’s been
around for thousands of years, offering different but complementary in-
sights into what it means to live a good life.
Buddhism, Hinduism and Jainism are eastern traditions that preach inner
peace, mindfulness and harmony with the world. We learned that Western
perspective of positive psychology tends to have to do with our person-
al achievement and outer happiness, but Eastern perspective was more
about creating inner satisfaction, releasing desires and a state of balance
or harmony. For example, in Buddhism, mindfulness and meditation is
the way to reduce suffering with hence achieve enlightenment, so that
the individual can have a peaceful mind.
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Eastern philosophies that look after our well-being without being limited Notes
to a personalistic view point, they relate to community, compassion and
interconnectedness. Completely in line with modern positive psychology’s
interests in the role of positive relationships and communal wellbeing.
Both approaches can lead to a thriving life, while the two points of view
perhaps proceed from different perspectives but essentially distinguish
the same thing: fulfilment and happiness.
From a more Eastern perspective, we have a more holistic view of the
well-being of a person that encompasses the internal and external world,
these lessons enhance our own knowledge of happiness and personal
growth. Now let us look at the different ways to access positive psy-
chology from the Eastern perspective.
1. Hinduism
As you would know, Hinduism is the world’s oldest spiritual tradition.
With its deep focus on values of inner growth, virtues, well-being, insight
awareness, it creates a significant impact over the discipline of positive
psychology. The postulate of this tradition strongly merges with the sig-
nificant nuances of the discipline of positive psychology. Principles such
as fostering human flourishing, resilience, enhancing life satisfaction are
common to the Hinduism tradition and positive psychology discipline.
Let us explore postulates of Hinduism relevant to Positive Psychology.
1. Dharma (Righteousness and Morality): The concept of Dharma
focuses on conducting a life in synch with one’s moral values. The
alignment with moral and ethical constructs mirrors the PERMA
model (Seligman) in positive psychology. The emphasis on the need
to live a meaningful and purposeful life emerges as the common
denominator in both. The focus on inner peace and societal harmony
tends to be the similar goal highlighted by both the disciplines.
2. Karma and Responsibility: Karma as you understand, is the actions,
deeds of humans which is believed to have extreme impact on
the human lives. The principle of karma emphasizes the fruit of
action, encouraging individuals to live virtuously. This strengthens
personal responsibility, which is considered one of the fundamental
values in promoting wellness. In positive psychology, the pursuit of
responsibility of own actions draws the same parallel as the notion
of karma in Hinduism.
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Notes 3. Moksha (Liberation): From the Sanskrit root muc means “to free”;
hence, moksha is a state of release from samsara, or the cycle of
birth, death, and rebirth. In Hindu philosophy, moksha is one of the
ultimate aims of life: to achieve moksha, which is freedom from
material attachments, ignorance, and suffering, and union with the
divine or realization of one’s true self. Moksha symbolizes self-
realization and release from worldly attachments, which is quite
similar to transcendence as explained in positive psychology. It
connotes the qualities and experiences that connect individuals to
a sense of purpose, meaning, or something greater than the self.
The various exercises for enhancing mental clarity and regulating
emotions include meditation and yoga.
4. Three Gunas (Qualities of Nature): Sattva (Harmony), Rajas
(Activity), and Tamas (Inertia): These qualities influence thoughts
and behaviors. Sattva is associated with positive traits like calmness,
kindness, and wisdom. Positive psychology encourages cultivating
“sattvic” traits for emotional and mental balance. In Hinduism they
are believed to be primordial qualities or tendencies that influence
the behavior of individuals, thought processes, and nature. These
qualities have a close relevance with concepts in positive psychology,
particularly in understanding and fostering mental health, well-being,
and self-regulation.
5. Dhyana and Mindfulness: The practice of meditation in Hinduism
and mindfulness in positive psychology entails important conceptual
overlaps with both traditions emphasizing the importance of awareness,
mental clarity, and well-being. While Hindu meditation practices are
derivative of ancient Vedic texts and the Upanishads, mindfulness
within positive psychology conceptualizes practices grounded in
Buddhist traditions yet applies them in modern contexts to foster
better mental health and resilience.
6. Bhakti and Love: Bhakti in Sanskrit literally means “devotion” or
“love for the divine”; it is a key concept in Hinduism. It implies
an individual relation or connection with the divine based on love,
devotion, and surrender. Positive psychology, on other hand, focuses
on enhancing well-being, flourishing, and character strengths. Several
constructs in positive psychology have parallels in the practice of

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bhakti, especially emotional well-being, relationships, and meaning Notes

in life.
7. Ahimsa and Non-Violence: Ahimsa, a Sanskrit term meaning non-
violence, is a fundamental principle in Hinduism and other Indian
philosophies like Jainism and Buddhism. It promotes abstaining from
causing harm, not just in actions but also in thoughts and words.
Positive psychology, focusing on enhancing well-being, similarly
emphasizes non-violence through kindness, compassion, and prosocial
behaviors, contributing to mental health and flourishing.
8. Dhairya, Titiksha or Resilience: Hinduism teaches resiliency
through principles such as dharma, or duty, and karma, or action,
which encourages people to act with integrity and accept the
consequences of life with detachment. The scriptures of Ramayana
and Mahabharata are true examples of resilience. The cyclical view
of life or ‘samsara’ inculcates the realization that adversities are
temporary and a part of spiritual growth. This view strongly aligns
with the view of positive psychology that failures are opportunities
for growth. The PERMA model (Seligman, 2004) emphasizes on
aspects like meaning making and role of positive emotions in fostering
resilience. It supports the view of finding joy in adversity as an
imperative in thriving in society. Both the views look at resilience
as opportunity for transformation and growth.
9. Hinduism and Character Strength and Virtues: The Character
strength and virtue (CSV) in positive psychology framework proposed
by Peterson and Seligman in 2004 postulated six core virtues and
24 character strengths as pathways leading to human flourishing.
With its rich philosophical and ethical traditions, Hinduism fits well
with the following virtues and character strengths, offering spiritual
and pragmatic insights into their development.
Let us explore some of the applications of Hinduism to the field of
Positive Psychology.
1. Therapeutic Interventions: The use of different therapeutic interventions
with rich roots in the Hinduism such as meditation, yoga, mindfulness
can be applied in counselling and therapy to alleviate stress and
strengthen mental wellbeing. The virtues and character strengths

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Notes can be used in therapeutic sessions to build capacity with clients

and help them resolve concerns.
2. Education: The learnings from the Hindu philosophy can aid in
building socio-emotional skills in students. The values of gratitude,
non-violence, resilience, bhakti, Dhyana can foster a sensitive
understanding within the students. It can help students develop
their core values rested in morality and ethics aiding them in better
decision making. Such values can foster ethical problem solving
and hence a moral view to life.
3. Community Integration Practices: Hindu principles of collective
welfare and interrelatedness inspire civic involvement and community
development. These principles help the individual thrive in the
community and alongside also the community to thrive in larger
context. The postulates of Ekta or unity, samvedna or empathy help
the community to feel connected and integrated with each other.
The community welfare practices like meetings, group discussions,
celebrating festivities, visiting houses or even uniting the community
members and preparing for more welfare practices.
Let us view Critical evaluation of this perspective of positive psychology.
Strengths:
(a) Focus on Self-Realization and Meaning: The Hindu mind sets
uppermost in the priorities on the aim of Self Liberation or Moksha,
which is parallel to self-actualization in positive sense psychology.
Meditation and yoga are part of a wider set of practices and traditions
in Hinduism that enhance awareness, emotional regulation and self-
management and contribute to improved resilience.
(b) Holistic View of Human Flourishing: The four aims of life known
as purusharthas — dharma (duty), artha (prosperity), kama (pleasure),
moksha (liberation) — together enable a comprehensive approach
to individual and collective welfare. These three aspects of positive
psychology — meaning and purpose in life and happiness — are
indeed these very goals.
(c) Integration of Mind and Body: Merging spirituality and body delight
is a concept found in Hinduism along with Ayurveda and yoga
which modern Psychology refers to as mind-body interventions.

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(d) Concept of Resilience: Equanimity which is balance of mind even Notes

in success and failure and Detachment which is non-attachment to
outcome are the two principles on which the Bhagavad Gita espouses
resilience.
Limitations:
(a) Abstract and Esoteric Concepts: Many Hindu principles, such
as moksha and brahman, are purely philosophical and lack clear
operational definitions, making them challenging to translate into
objective constructs for empirical research in positive psychology.
(b) Cultural Specificity: Hinduism is deeply rooted in Indian culture,
and some of its teachings (e.g., karma, dharma) may not resonate
universally, limiting their applicability in diverse cultural contexts.
Practices and beliefs may be misunderstood without context, reducing
their authenticity and effectiveness.
(c) Lack of Empirical Validation: While many Hindu practices, such as
yoga and meditation, are supported by empirical research, broader
philosophical principles like karma (cause and effect) and maya
(illusion) lack deep scientific validation.
(d) Potential for Misinterpretation: The emphasis on karma might be
misunderstood as deterministic, potentially conflicting with positive
psychology’s emphasis on agency and growth.
2. Jainism
When we talk about Jainism as an Eastern perspective of positive psy-
chology, it’s fascinating to see how much this ancient religion emphasizes
values that align with modern positive psychology’s principles. Jainism
is centered on non-violence (ahimsa), truth (satya), and the cultivation
of virtues, which all play a role in promoting personal well-being, hap-
piness, and ethical living.
Ahimsa, or non-violence, is the cornerstone of Jain philosophy. Jains be-
lieve in causing no harm to any living being, not just in action but also in
thought and speech. If we think about it in terms of positive psychology,
this is closely related to the idea of cultivating compassion and empathy
toward others. Modern research in positive psychology has shown that
practicing compassion not only improves relationships but also enhances
personal happiness and emotional health (Neff, 2011).

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Notes In daily life, Jains are taught to be mindful of their thoughts, making sure
that even their inner dialogue reflects non-violence. This is like mindful-
ness practices in positive psychology, where awareness of thoughts and
actions can help reduce stress and lead to greater emotional regulation
(Kabat-Zinn, 1990). Jainism’s focus on ahimsa is an early example of
what we now understand as a path to emotional well-being and peace
of mind.
Another key principle which we understand in Jainism is self-discipline
(tapas) and restraint, particularly through practices like fasting and med-
itation. The idea is that self-control leads to mastery over one’s desires
and impulses, helping individuals to rise above challenges and achieve
personal growth. In positive psychology, this is very similar to the idea
of resilience—the ability to bounce back from adversity and maintain
focus on long-term well-being (Masten, 2001).
Jainism encourages us to practice forgiveness and let go off negative
emotions like anger, hatred, or jealousy. This aligns with the positive
psychology focus on emotional regulation and developing traits like op-
timism and resilience. By overcoming these negative emotions, one can
live a more balanced and fulfilling life, which is also a major goal of
positive psychology.
The concept of karma in Jainism is a bit like the idea of personal agency
in psychology. Jains believe that our thoughts, actions, and words accu-
mulate karma, which affects our future well-being. This isn’t just about
external actions but also includes one’s inner mental state—like how in
positive psychology, we talk about the role of positive thinking and how
it shapes our outcomes in life (Seligman, 2002).
Jainism teaches that we are responsible for our own happiness and suf-
fering. Positive psychology also places emphasis on personal responsi-
bility in shaping one’s well-being. Seligman’s PERMA model highlights
factors like positive emotions, engagement, relationships, meaning, and
achievement, all of which are impacted by how actively we engage in
life’s challenges and opportunities (Seligman, 2011).
Aparigraha or non-attachment, is another central tenet of Jainism. We are
encouraged to let go of material desires and focus on our inner peace
and spiritual growth. This overlaps with mindfulness practices in positive

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psychology, where being present and less attached to outcomes is seen as Notes
a path to greater well-being. Mindfulness helps us to develop acceptance
of our current reality, reducing anxiety and increasing life satisfaction
(Kabat-Zinn, 1990).
Jain monks and followers often practice meditation and mindfulness,
which, as we know from research in positive psychology, can significantly
improve mental clarity, reduce stress, and promote a more fulfilling life
(Baer, 2003).
Jainism also emphasizes on us to give the importance to compassion
not just towards humans but toward all living beings. This universal
compassion mirrors the emphasis on positive relationships in positive
psychology. Relationships are one of the five pillars of Martin Seligman’s
PERMA model, and maintaining positive social connections is considered
essential to human flourishing (Seligman, 2011).
In Jainism, being mindful of how we treat others is central to one’s
spiritual growth. Similarly, in positive psychology, kindness and acts of
compassion are often linked to greater well-being, both for the giver and
the receiver (Lyubomirsky et al., 2005).
Let us now investigate the strengths and limitations of this perspective
of positive psychology:
Strengths:
(a) Focus on the Self-discipline and Mindfulness: Jainism emphasizes
self-control, mindfulness, and non-attachment, which align with
positive psychology’s goals of enhancing well-being and self-
awareness. Practices such as meditation and non-violence (Ahimsa)
promote inner peace, resilience, and emotional regulation, core
components of positive psychological health.
(b) Promotion of Altruism and Compassion: Jainism’s principle of
Ahimsa fosters compassion and kindness toward all living beings.
Positive psychology recognizes these behaviors as vital for building
meaningful relationships and enhancing overall happiness.
(c) Encouragement of Personal Responsibility: The Jain philosophy
of Karma emphasizes individual accountability for one’s actions,
resonating with positive psychology’s emphasis on personal agency
and the role of behavior in shaping life outcomes.

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Notes (d) Minimalism and Contentment: Jainism’s advocacy for Aparigraha (non-
possessiveness) teaches contentment with less, reducing materialistic
tendencies and fostering gratitude, which are significant contributors
to subjective well-being.

Limitations:
(a) Challenges Faced in Rigorous Practices: Jainism’s stringent
practices, such as fasting or strict vegetarianism, may not align with
the modern, flexible approaches of positive psychology, potentially
making it difficult for widespread adoption.
(b) Limited Focus on External Circumstances: Jainism heavily emphasizes
inner transformation and less on improving external conditions,
which might conflict with positive psychology’s holistic approach
to enhancing well-being through both internal and external factors.
(c) Overemphasis on Renunciation: The focus on renunciation and
asceticism could be perceived as restrictive or incompatible with
positive psychology’s emphasis on achieving flourishing while
engaging fully with life.
(d) Cultural Specificity: Jainism’s philosophical framework may not
universally resonate with individuals from diverse cultural backgrounds,
limiting its integration into the global and inclusive scope of positive
psychology.

Applications of Jainism in Positive Psychology:

Jainism, with its philosophical emphasis on ethics, mindfulness, and
self-awareness, offers profound insights that can complement and enrich
the field of positive psychology. Here are key applications:
(a) Mindfulness and Meditation Practices: Jainism places great
importance on meditation (Dhyana) as a means to achieve self-
awareness and inner peace. These practices can be integrated into
positive psychology interventions to enhance emotional regulation,
stress reduction, and overall well-being. Techniques like Samayika (a
meditative practice focused on equanimity) align with mindfulness-
based approaches in positive psychology, fostering present-moment
awareness and non-reactivity.

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(b) Cultivating Compassion and Empathy: The principle of Ahimsa Notes

(non-violence) encourages compassion toward all living beings.
This can be applied in positive psychology to enhance interpersonal
relationships, promote prosocial behaviors, and develop empathy,
all of which are critical for emotional and social well-being.
(c) Gratitude and Non-possessiveness: Jainism’s practice of Aparigraha
(non-possessiveness) helps individuals detach from materialistic
desires, cultivating gratitude for what they already have. Positive
psychology emphasizes gratitude as a key practice for increasing
happiness and life satisfaction. Integrating Aparigraha principles
can also reduce feelings of envy or dissatisfaction, contributing to
psychological resilience.
(d) Personal Responsibility and Self-determination: The Jain philosophy
of Karma teaches individuals to take responsibility for their actions,
empowering them to make conscious choices that lead to personal
growth and fulfillment. This complements positive psychology’s
focus on fostering a sense of autonomy and self-determination.
(e) Promoting Ethical Living: Jainism advocates for ethical behavior
through its Five Vows (Ahimsa, Satya, Asteya, Brahmacharya,
Aparigraha). These can be integrated into positive psychology
frameworks to guide moral decision-making, enhance integrity, and
build character strengths like honesty and fairness.
(f) Fostering Equanimity and Resilience: Jain teachings emphasize
Samata (equanimity), helping individuals maintain balance and
composure in the face of life’s challenges. Positive psychology
interventions can draw from this to develop emotional resilience
and coping mechanisms for stress and adversity.
(g) Encouraging Self-reflection and Improvement: Jainism’s focus
on introspection and self-study (Swadhyaya) aligns with the self-
reflective practices in positive psychology aimed at identifying
strengths, addressing weaknesses, and fostering continuous personal
growth.

3. Buddhism
After gaining an understanding of Hinduism as a perspective of psychol-
ogy, it is completely important to understand Buddhism as an influence

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Notes of positive psychology. The philosophical traditions offered by Buddhism

closely align with the postulates offered by positive psychology. The two
disciplines focus on enhancing psychological wellness, strengthening
character building, and highlighting purposefulness in lives. The teachings
of Buddhism foster ethical reasoning, resilience, cognitive awareness and
development in psychological constructs enabling a healthy living. The
discipline also shares many common parallels with Hinduism. Both the
disciplines align closely with each other in ethical, philosophical and
methodological roots.
Let us explore the common parallels between Buddhism and Positive
Psychology.
1. Aparigraha and Non-possessiveness: The human urge to rest happiness
over materialistic gains is strongly contested by Jainism. The school
proposes to practice detachment from materialistic possessions. The
way to inner gratification is to feel content and not derive inner
happiness out of materialistic possession. Positive psychology also
emphasizes on minimalism as a rule to attain contentment on life.
The focus of the discipline on highlighting compassion, empathy
as route for attaining emotional wellness.
2. Sati and Mindfulness: This serves as significant link between the
two domains of the concept of mindfulness. Mindfulness or Sati
is a fundamental and a practice that is part and parcel of Buddhist
thought. Cultivating awareness of the present moment is what it
means. The Eightfold Path offers the Buddhist traditions satt an
important part. The processes composing mindfulness have shaped
the emergence of mindfulness in the field of positive psychology. A
good example of mindfulness intervention in positive psychology is
the Mindfulness-Based Stress Reduction (MBSR). For years we have
now learned that mindfulness plays an important role in not only
improving mental health and emotional regulation, but in building
and building resilience. The integration in this chapter shows how
Candi Agu Chandi Santi has contributed to the modern construction
of mindfulness within the Buddhists tradition (Kabat-Zinn, 2003).
3. Cessation of Dukkha and Happiness: The intrinsic feeling of happiness
presents to be the major goal for both perspectives. ‘Happiness
is available, help yourself’ is an imperative marker in Buddhism.

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Happiness is viewed as a state that is not sought through craving or Notes

having attachments. A state that is free from material possessions.
Contentment is more about the absence of craving (dukkha) which
is achieved by being ethical, meditating, and acquiring wisdom.
Positive psychology also proposes the concept of happiness as
integral to the human personal growth and development. Particular
perspective also focuses on the sustainable happiness that is based
on intrinsic values, flow experiences (Csikszentmihalyi, 1990), and
character strengths instead of material pursuits.
4. Annica and Resilience: We have already learnt about resilience as
an imperative in Hinduism. Similarly, Buddhism also places a great
emphasis on resilience or acceptance and terms it as Annica, the
doctrine of impermanence. It stresses the importance of resilience
by accepting the concept of impermanence (anicca) which would
mean all things including the self are impermanent and highly
dynamic. Recognizing that all experiences are temporary helps
in developing a sense of equanimity. On the other hand, Positive
Psychology strongly promotes the human ability to bounce back
after a failure. The ability to rise after a fall is a key virtue in
humans. It aims to promote the idea that acceptance and adaptive
coping strategies, including gratitude and optimism, are essential
elements of resilience (Seligman, 2011).
5. Karuna and Compassion: Since our childhood education, we
have always been taught to be kind to others. In Buddhism also,
metta bhavana or karuna signifies loving-kindness meditation in
humans. It deals with individuals’ ability to understand and hold the
emotional pain of others with gentleness. They both mainly seek to
positively influence the individuals and communities around them. In
positive psychology, compassion has always been one of the major
influences in promoting growth and development of humans. There
are already a few psychological researches that point out to some
positive correlations between compassion and prosocial behavior
as determinants of well-being (Neff, 2003). Thus, loving-kindness
meditation has found a place in some therapeutic modalities to
enhance emotional health.

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Notes 6. Anatta and Selflessness: We all understand the dichotomy between

selflessness and self-centeredness of humans as always been a mark
of debate. Buddhism as a perspective has selflessness (Anatta) and
detachment from the ego and material desires as its main ways for
transformation. The goal of human is to practice Anatta, accept
Annica and move towards cessation of Dukkha. Positive Psychology
would associate itself with self-transcendence and intrinsic motivation
theories, emphasizing the advantages of turning away from self-
focus to maximize overall wellness (Deci & Ryan, 2000).
7. Impermanence and Wellness: Impermanence aims to state that all that
has risen will pass away. The act that impermanence of happiness is
the only change and as humans we should be willing to accept it.
Hence, Buddhism supports the acceptance of the inevitable to deal
with change and loss. In view of Positive Psychology, happiness
and wellness is also seen as being more adaptive to the changing
patterns of society. It emphasizes on human’s need to be variable
and dynamic through time - a process of adaptation rather than a
fixed state (Lyubomirsky et al., 2005).
8. Siddhanta and Morals: We as humans have always been conditioned
with the ethical ways of living life, the morals and the ethics
become the cardinal non-negotiables of our lives. Buddhism as a
sect has also promoted the Siddhanta through the Five Precepts
that relate to abstinence from killing living beings, lying, stealing,
sexual misconduct and intoxication. It also emphasizes the same in
the practices of Eightfold Path that cultivates honesty, kindness and
right livelihood. In Positive Psychology also the focus on ethical
and moralistic living has always been the highlight. Peterson and
Seligman’s (2004) Character Strengths and Virtues mirror Buddhist
values with strengths like humility, forgiveness and courage. The
virtue of humanity and fairness strongly propose the character
strengths based on morality and ethical living hence drawing a
commonality with basic tents of Buddhism.
9. Dukkha or Suffering: Suffering is the truth of human existence.
Most of our attempts in daily life are directed to remove suffering
and make the life better. Buddhism views suffering (Dukkha) as a
non-negotiable part of the human life. It relates to the dissatisfaction

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or pain of life originating from desires and ignorance. The sect Notes
proposes understanding and transforming suffering through Four Noble
Truths and Eightfold Path. The discipline of Positive Psychology
strongly focuses on Interventions to reduce mental distress that foster
positive emotions, engagement and meaning (Seligman, 2011). The
cultivation of character strengths based on virtues aim at reducing
suffering and promoting holistic well-being.
Applications of Buddhism in the Field of Positive Psychology:
When you think about Buddhism, its teachings on mindfulness, com-
passion, and achieving balance in life naturally connect with the ideas
behind positive psychology. It’s amazing how these ancient practices can
offer practical ways to improve well-being and bring more meaning to
our everyday lives. Let us explore some of the applications of Buddhism
in the domain of positive psychology:
(a) Mindfulness Meditation: Buddhist mindfulness practices bring
present moment awareness, reduces stress and increases mental
clarity. Practicing mindfulness in daily activities makes life more
awake and fulfilling.
(b) Ethical Living: Buddhism is about ethical conduct through principles
like non-harming (ahimsa) and truthfulness. Practicing these ethics
in daily life makes relationships harmonious and personal integrity.
(c) Compassion and Altruism: Practices like loving-kindness meditation
(metta bhavana) cultivate compassion towards oneself and others,
increase social connections and emotional well-being.
(d) Acceptance of Impermanence: Buddhist teachings on impermanence
help us to accept change and cope with life’s uncertainties and build
resilience.
Critical Evaluation of Buddhism as a Perspective of Positive Psychology
(a) Secular Adaptations: With the rise of secular Buddhism there is
debate about watering down of traditional practices and teachings.
Some argue that removing the religious bits misses the point of the
philosophy.
(b) Cultural Integration: As Buddhism goes global, integrating the
practices into different cultures is a challenge. Critics ask whether
adaptations will lead to misinterpretation or loss of the essence.

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Notes (c) Philosophical Critiques: Some scholars critique Buddhist concepts

like no self (anatta) and emptiness (shunyata) and ask whether they
are practical and coherent in Western philosophical terms.
(d) Practical Implications: The strict ethics of Buddhism (e.g., non-
violence) can clash with real life situations where self-defence or
justice is required and create ethical conundrums.
(e) Psychological Risks: While meditation is good for you, intense
practice without proper guidance can be bad for some people so
we need to be balanced.
IN-TEXT QUESTIONS
13. Which principle of Buddhism focuses on achieving balance in
life and coping with uncertainty?
(a) Mindfulness
(b) Acceptance of Impermanence
(c) Ethical living
(d) Compassion
14. What is the primary focus of Buddhist teachings in the context
of positive psychology?
(a) Material wealth accumulation
(b) Cultivation of character strengths like mindfulness and
compassion
(c) Pursue of physical perfection
(d) Avoidance of mediation practices
15. Buddhist mindfulness practices bring _________ awareness,
reduce stress, and increase mental clarity.
(a) Future oriented
(b) Critical
(c) Present moment
(d) Emotional
16. The Buddhist concept of __________ involves cultivating
positive relationships and emotional well-being through kindness
towards oneself and others.

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(a) Gratitude Notes

(b) Resilience
(c) Compassion
(d) Hope

1.8 Character Strengths and Virtues

You all must be aware that as humans we understand the need to develop
a skill set to thrive in society. The Character Strengths and Virtues: A
Handbook and Classification (CSV), by Christopher Peterson and Martin
Seligman (2004) is the foundation of positive psychology. This frame-
work states a structured way of understanding and developing human
strengths, moving from pathology to what makes life meaningful and
good. The model focuses on development of character strengths to deal
with a purposive and meaningful life. The fundamental of the framework
is to identify and build one’s core strength so as to be able to manage
stress and live a productive life.
According to the framework, traits are believed to be Quantifiable, tan-
gible, developable. They are ethically valued and good for oneself and
others. The purpose of the framework is to categorise universal human
strengths and to have a positive equivalent of the classification tools as
DSM used for diagnosis. The model proposes to carve out 24 strengths
derived out of 6 virtues universally identified. Let us explore each of
the virtue in detail.
1. Wisdom and Knowledge (Cognitive Strengths): The virtue that
promotes use of cognitive skills in problem solving and decision
making. The acquisition and use of knowledge to deal with life
effectively. Virtue proposes five-character strengths:
(a) Creativity: The ability to find new and efficient methods to
achieve something.
(b) Curiosity: Showing interest in various aspects during an
experience.
(c) Judgment: Reasoning through issues in a detailed and thorough
manner.

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Notes (d) Love of Learning: Absorbing a new skill, a new topic, or even
a new Knowledge base.
(e) Perspective: Giving other people advice that seems to be well
thought out and wise.
2. Courage (Emotional Strengths): The emotional abilities that aid
individuals in facing challenges and thrive successfully in such
situations. The virtue proposes four-character strengths such as:
(a) Bravery: Doing something despite fighting off fear that may
hinder a person from acting on one’s belief.
(b) Perseverance: Completing on what one starts despite trying
conditions.
(c) Honesty: Speaking out and being what one is and not someone
fake.
(d) Zest: Thinking and doing things with high energy levels or
positive outlook towards life.
3. Humanity (Interpersonal Strengths): The potential to initiate and
sustain safe interpersonal relationships. The virtue proposes three-
character strengths:
(a) Love: Cherishing people who bond with oneself and having
close relations with them.
(b) Kindness: Helping others and performing good acts.
4. Justice (Civic Strengths): This virtue focuses on development of
potentials that enable the individual to create a just society. The
ability of the individual to foster justice and fairness in building
communities. The virtue proposes three-character strengths:
(a) Teamwork: Functioning effectively in a group or in a team.
(b) Fairness: Treating every person without qualifying factors.
(c) Leadership: Group members involve themselves in activities
and ensuring that they get done.
5. Temperance (Strengths Protecting Against Excess): This virtue
proposes human ability to regulate and attain homeostasis. Virtue
resents the human urge to go beyond the limits and take impulsive
decisions. It proposes four-character strengths such as:

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(a) Forgiveness: Giving a chance to those who have carried out Notes
wrongs.
(b) Humility: Allowing accomplishments and achievements to
speak for them.
(c) Prudence: Cautious about what decisions and risks to take.
(d) Self-Regulation: Managing temper and moods.
6. Transcendence (Joining and Seeking an Elevated Meaning Beyond
Life): The potential of humans to find purpose beyond life, seeking
meaningfulness beyond existence is stated by virtue. It proposes
five-character strengths such as:
(a) Appreciation for Beauty and Excellence: This means paying
attention to beauty and the skill, which is also known as
excellence.
(b) Gratitude: Noticing and appreciating the good things that come
in and around us.
(c) Hope: Looking forward for the good to happen and working
towards it.
(d) Humor: Being able to put a smile on someone’s face/face
seeing pleasure in life.
(e) Spirituality: People with strong beliefs of higher purpose and
the meaning of life and the universe.
The VIA classification system has various applications in theory and
practice such as:
1. Personal Development: The approach offers Strength-based practices
of therapy and coaching exploring and enhancing personal strengths
for effective growth.
2. Education: The framework is effective in teaching students by
embedding character strengths in teaching and learning for better
student connection and resilience.
3. Workplace: The place of work tends to be an individual’s second
home, Facilitating the strengths-based leadership and teamwork
across all organizational levels is one of the applications.

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Notes 4. In the domain of mental health, the framework also aims to build the
strengths in more therapy based settings to fight mental challenges
like depression or even anxiety.
5. In relation to research and significance, the VIA system has a universal
relevance that exists in every culture. Literature supports that
identifying one’s best traits and claiming them as theirs (signature
traits) leads to more satisfying life, wellness, and lesser stress.
Hence, the modal proposes to build on one’s character strengths
so as to effectively thrive in the society.
Limitations
1. Limited Empirical Testing: The explanation for the six factors
meeting the Six Virtue criteria - wisdom, courage, humanity, justice,
temperance, and transcendence - is not based on empirical research
but on historical texts. Sage’s idea of grouping these strengths into
these types of virtues has no sufficient empirical support. All of
the above denotes a limited understanding of these virtues as to
whether they exist independently from each other or whether they
are simply composite representations of human strength.
2. Cultural Off-Center: As the VIA model professes to be more
universal, it has its Western biased tendencies. Many of the qualities
and strengths highlight individuality, zest and creativity which do
not hold the same superiority in more collectivist cultures. Modesty
and humility are other strengths that require explanation and can
have different meanings in different cultures.
3. Duplications and Overlapping: Several of the strengths are closely
related in meaning – kindness and love, social intelligence and
empathy, etc. foul the practice of seeing them as being separate. This
redundancy leads to problems with the certainty of the classification
and hence its authenticity.
4. Enduring Aspects of Strengths: It will be assumed in this model
that character strengths are not prone to change. Their change
is not universal, it might change from one context to another or
across time. Life, culture, or growth should be enough to change
the character strengths of an individual, still it does not explain
how.

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5. Lack of Validity in Measurement: The VIA-IS however lacking in Notes

some formative characteristics has become a popular instrument. It
tends to be critiqued for its incomprehensive, subjective approach
that might lead to socially desirable responses.
IN-TEXT QUESTIONS
17. Which virtue in the VIA Classification is associated with
interpersonal relationships?
(a) Zest
(b) Justice
(c) Humanity
(d) Temperance
18. The concept of “transcendence” in character strengths primarily
focuses on:
(a) Building team collaboration
(b) Finding meaning and purpose beyond self
(c) Enhancing physical health
(d) Developing logical reasoning
19. VIA classification system identifies 24-character strengths
grouped into six virtues. (True/False)
20. The virtue of “wisdom and knowledge” in the VIA Classification
primarily focuses on enhancing physical endurance. (True/False)

1.9 Summary
This chapter explores the foundations and applications of positive psy-
chology, highlighting its origins, principles, and diverse perspectives. It
delves into the key frameworks that define human strengths and virtues,
including the contributions of ancient traditions and contemporary sci-
entific approaches. Western perspectives, such as Aristotle’s eudaimonia
and Judeo-Christian values of kindness and humility, emphasize the
cultivation of character strengths and virtues for flourishing. The chap-
ter also integrates Eastern perspectives, including Buddhist mindfulness
and the acceptance of impermanence, which focus on balancing life and

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Notes fostering emotional well-being. Together, these insights demonstrate how

cultural philosophies inform modern positive psychology by enriching our
understanding of well-being and character development.
The chapter also discusses scientific advancements, such as the VIA Clas-
sification of 24 character strengths grouped into six core virtues: wisdom,
courage, humanity, justice, temperance, and transcendence. It highlights
the relevance of these strengths in fostering personal growth, meaningful
relationships, and societal harmony. Concepts like mindfulness, gratitude,
compassion, and resilience are identified as essential tools for enhancing
well-being and addressing life’s challenges. By bridging ancient wisdom
with modern research, the chapter underscores positive psychology’s goal
of building a science of human flourishing that is universally applicable
and deeply rooted in cultural and philosophical traditions.

1.10 Answers to In-Text Questions

1. (d) Martin Seligman
2. (a) Positive emotions
3. Thrive
4. False
5. Personal strengths
6. Optimism
7. (b) Enhance personal strengths and virtues
8. (c) Value in Action (VIA) Classification
9. (b) Kindness and forgiveness
10. (c) Eudaimonia
11. True
12. False
13. (b) Acceptance of Impermanence
14. (b) Cultivation of character strengths like mindfulness and
compassion
15. (c) Present moment
16. (c) Compassion
17. (c) Humanity

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18. (b) Finding meaning and purpose beyond self Notes

19. True
20. False

1.11 Self-Assessment Questions

1. Define positive psychology and discuss its primary goals. How does
it differ from traditional psychology approaches focused on mental
illness?
2. Explain Aristotle’s concept of eudaimonia. How does it contribute to
the framework of positive psychology in fostering human flourishing?
3. Describe the VIA Classification system of character strengths. What
are the six core virtues, and how do they contribute to overall well-
being?
4. Discuss the Judeo-Christian perspectives on positive psychology. How
do virtues like kindness, humility, and justice align with modern
concepts of well-being?
5. Analyze the contributions of Buddhist mindfulness and acceptance
of impermanence to positive psychology. How do these principles
enhance emotional balance and coping mechanisms?
6. What are the key processes involved in reading, including phonological,
orthographic, and semantic processing? How do they interact to
create a seamless reading experience?
7. Examine the role of the fusiform gyrus, particularly the Visual Word
Form Area (VWFA), in literacy. How does it contribute to word
recognition and comprehension?
8. Discuss the concept of transcendence as a virtue in positive psychology.
How does it foster a connection to meaning and purpose beyond
oneself?
9. What is neuroplasticity, and how does it enable the brain to adapt
to new learning, such as bilingualism or literacy? Provide examples
of its application in positive psychology.
10. Evaluate the role of character strengths such as resilience, gratitude,
and compassion in positive psychology. How do they contribute to
personal growth and societal harmony?

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 POSITIVE PSYCHOLOGY

Notes
1.12 References
‹ ‹Baumgardner, S. R., & Crothers, M. K. (2009). Positive Psychology.
Pearson Education.
‹ ‹Baumgardner, S. R. (2015). Positive psychology. Pearson Education
India.
‹ ‹Seligman, M. E. (2011). Flourish: A new understanding of happiness
and well-being and how to achieve them. (No Title).
‹ ‹Lyubomirsky, S. (2008). The How of Happiness: A Practical Guide
to Getting the Life You Want: a Scientific Approach to Getting the
Life You Want. Penguin Press.
‹ ‹Pedrotti,J. T., Lopez, S. J., McDermott, R. C., & Snyder, C. R.
(2024). Positive psychology: The scientific and practical explorations
of human strengths. SAGE Publications.
‹ ‹Peterson, C., & Seligman, M. E. P. (2004). Character strengths and
virtues: A handbook and classification. Oxford University Press.
‹ ‹Seligman, M. E. P. (2011). Flourish: A visionary new understanding
of happiness and well-being. Free Press.
‹ ‹Snyder, C. R., & Lopez, S. J. (Eds.). (2009). Oxford handbook of
positive psychology (2nd ed.). Oxford University Press.
‹ ‹Csikszentmihalyi, M. (1990). Flow: The psychology of optimal
experience. Harper & Row.
‹ ‹Seligman, M. E., Rashid, T., & Parks, A. C. (2006). Positive
psychotherapy. American psychologist, 61(8), 774.
‹ ‹Park, N., & Peterson, C. (2006). Moral competence and character
strengths among adolescents: The development and validation of
the Values in Action Inventory of Strengths for Youth. Journal of
adolescence, 29(6), 891-909.
‹ ‹Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of
frequent positive affect: Does happiness lead to success? Psychological
bulletin, 131(6), 803.
‹ ‹Garland, E. L., Fredrickson, B., Kring, A. M., Johnson, D. P.,
Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive

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emotions counter downward spirals of negativity: Insights from Notes

the broaden-and-build theory and affective neuroscience on the
treatment of emotion dysfunctions and deficits in psychopathology.
Clinical psychology review, 30(7), 849-864.
‹ ‹Park, N., Peterson, C., & Seligman, M. E. (2006). Character strengths
in fifty-four nations and the fifty US states. The journal of positive
psychology, 1(3), 118-129.
‹ ‹Peterson,C. (2006). A primer in positive psychology. Oxford
University Press.
‹ ‹Peterson,C., & Seligman, M. E. P. (2004). Character strengths and
virtues: A handbook and classification. Oxford University Press.
‹ ‹Snyder,C. R. (2002). Hope theory: Rainbows in the mind. Psychological
Inquiry, 13(4), 249-275.
‹ ‹Emmons, R. A., & McCullough, M. E. (2003). Counting blessings
versus burdens: An experimental investigation of gratitude and
subjective well-being in daily life. Journal of Personality and Social
Psychology, 84(2), 377-389.
‹ ‹Brickhouse,T. C., & Smith, N. D. (1994). Plato’s Socrates. Oxford
University Press.
‹ ‹Kamali, M. H. (2002). The dignity of man: An Islamic perspective
(Vol. 1). Islamic Texts Society.
‹ ‹Emmons Robert, A., & McCullough Michael, E. (2004). The
psychology of gratitude. Psychology of Gratitude, 3-18.
‹ ‹Rai,M., Bhattarai, S., & Feitosa, C. M. (Eds.). (2021).
Ethnopharmacology of wild plants (p. 416). Boca Raton: CRC Press.
‹ ‹Neff,K. D. (2011). Self-compassion: The proven power of being
kind to yourself. William Morrow.
‹ ‹Masten,A. S. (2001). Ordinary magic: Resilience processes in
development. American Psychologist, 56(3), 227-238.
‹ ‹Seligman,M. E. P. (2011). Flourish: A visionary new understanding
of happiness and well-being. Free Press.
‹ ‹Kabat-Zinn,J. (1990). Full catastrophe living: Using the wisdom of
your body and mind to face stress, pain, and illness. Dell Publishing.

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Notes ‹ ‹Csikszentmihalyi, M. (1990). Flow: The psychology of optimal

experience. Harper & Row.
‹ ‹Easwaran, E. (2007). The Bhagavad Gita for daily living. Nilgiri
Press.
‹ ‹Kabat-Zinn, J. (2003). Mindfulness-based interventions in context:
Past, present, and future. Clinical Psychology: Science and Practice,
10(2), 144–156.
‹ ‹Neff,K. (2003). The development and validation of a scale to
measure self-compassion. Self and Identity, 2(3), 223–250
‹ ‹Niemiec, R. M. (2014). VIA character strengths: Research and
practice (The first 10 years). Frontiers in Psychology, 5, 960.
‹ ‹Peterson, C., & Seligman, M. E. P. (2004). Character strengths and
virtues: A handbook and classification. Oxford University Press.
‹ ‹Seligman, M. E. P. (2011). Flourish: A visionary new understanding
of happiness and well-being. Free Press.
‹ ‹Sharma, A. (2002). Classical Hindu thought: An introduction. Oxford
University Press.

1.13 Suggested Readings

‹ ‹Gable, S. L., & Haidt, J. (2005) What (and Why) in Positive
Psychology, Review of General Psychology, 9, 103-110.
‹ ‹Peterson,
C. (2006). A Primer in Positive Psychology. New York:
Oxford University Press.
‹ ‹Seligman, M. E. P. (2002). Authentic happiness: Using the New
Positive Psychology to realize your potential for lasting fulfilment.
New York: Free Press/Simon and Schuster.
‹ ‹Singh, K., Bandyopadhyay, S., & Saxena G. (2022). An exploratory
study on subjective perceptions of happiness from India. Frontiers
in Psychology, 13, 111.

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 UNIT - II

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L E S S O N

2
Positive States and
Processes I
Dr. Harpreet Bhatia
Professor
Keshav Mahavidyalaya
Email-Id: harpreet.bhatia@keshav.du.ac.in

STRUCTURE
2.1 Learning Objectives
2.2 Introduction
2.3 Happiness and Well-being
2.4 Indian Concept of Happiness and Well-being
2.5 Resilience
2.6 Summary
2.7 Answers to In-Text Questions
2.8 Self-Assessment Questions
2.9 References
2.10 Suggested Readings

2.1 Learning Objectives

‹ ‹Understand the concepts of happiness, well-being, and resilience.
‹ ‹Apply these aspects practically through activities.
‹ ‹Analyzethe difference between the Western and Indian understanding of happiness
and well-being.
‹ ‹Evaluatethe role of different factors in developing and enhancing happiness, well-
being, and resilience.

2.2 Introduction
‘Positive psychology’ is a commonly used term these days but its definition and concepts
need clarity. It is important to understand what it is and what it is not. There are some
misconceptions regarding the term which need to be cleared before going into it further.

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Notes Positive psychology has been defined in many ways, but the definition
which explains it the best is given by Peterson (2008). According to him:
“Positive psychology is the scientific study of what makes life the most
worth living”.
Positive psychology includes positive experiences, events, and influenc-
es like happiness, joy, inspiration, and love. It also includes positive
states and traits like gratitude and resilience; and these lead to aspects
like optimism, life-satisfaction, and well-being. Gratitude, compassion,
self-esteem, confidence, and hope are other related concepts.
Martin Seligman, the founder of this field, is a researcher with a vast
experience in the field of psychology. According to Seligman,
“The aim of Positive Psychology is to catalyse a change in psychology
from a preoccupation only with repairing the worst things in life to also
building the best things in life”.
There are many benefits of positive psychology which can impact a
person’s entire life. The most important benefit is that it teaches us the
ability to change our perspective of the events we are experiencing. This
simple ability can help us to increase our gratitude which will, in turn,
increase our optimism, resilience, happiness, and well-being. All this has
an amazing impact on our quality of life.
The concepts dealt with in this Unit are happiness, well-being, and re-
silience.
IN-TEXT QUESTIONS
1. Which of the following is not a field of Positive Psychology?
(a) Happiness
(b) Well-being
(c) Depression
(d) Resilience
2. Who is the father of Positive Psychology?
(a) Martin Seligman
(b) Carl Rogers
(c) Carol Ryff
(d) Sigmund Freud

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Notes
2.3 Happiness and Well-being
What is happiness? Does everyone perceive happiness in the same way,
or does it vary from person to person? What brings you happiness?
When we attempt to understand happiness, many questions emerge. To
truly grasp it, we must delve into its meaning and recognize that it can
differ for each individual. The term seems to be simple to understand
but difficult to define.
Happiness is a central concept in Positive Psychology. As a scientific
discipline, Positive Psychology aims to understand and explain happi-
ness and subjective well-being, while also identifying the factors that
influence these states. Happiness and well-being include both positive
emotions, like joy or serenity, and positive mental states, such as being
fully immersed in an activity or experiencing flow.
For me, happiness is the feeling of joy, contentment, and satisfaction that
comes from enjoying life and experiencing positive emotions. It’s that
uplifting feeling I get when things are going well or when I feel fulfilled.
The question, “What is happiness?” doesn’t have a simple answer because
the concept itself is complex. The term happiness can refer to different
things and is often used interchangeably with quality of life or well-be-
ing. Since happiness results in well-being and improved quality of life,
these concepts are interrelated.
Next, let us look at well-being. The Oxford Dictionary defines well-being
as “a state of being healthy and happy”. From this definition, it can be
clearly seen that happiness and well-being are closely related. It is a state
of mind and not merely an absence of any disease. It is a complex inter-
action between a person’s physical, mental, emotional and social factors.
Well-being can be of different kinds. I will first consider subjective
well-being. This concept includes three components: a cognitive element
(life satisfaction) and both positive and negative affect (Diener, 1984).
Happiness is characterized by a greater frequency and intensity of positive
affect compared to negative affect. Research indicates that pleasant and
unpleasant affects are independent of each other. We will be discussing
these aspects in greater detail later.

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Notes Moving on to social well-being refers to positive states related to optimal

functioning within one’s social network and community. It represents a
condition where basic human needs are met and people coexist peace-
fully, with equal access to essential resources like water, food, shelter,
and health services.
Another important aspect is that of psychological well-being. What exactly
is psychological well-being? It refers to achieving one’s full psychological
potential and is a key concept in the humanistic tradition. Professor Carol
Ryff is a prominent researcher in this field and has developed “The Ryff
Scales of Psychological Well-Being,” which assesses various dimensions
of psychological well-being, including:
‹ ‹Autonomy: To be self-determining and independent, to make
personal decisions without undue force or the effect of pressure or
expectations from others.
‹ ‹Environmental Mastery: The ability to competently and adequately
handle one’s life skills, including managing the environment to meet
one’s needs and desires, provide for daily obligations and create
favourable conditions for attaining goals.
‹ ‹Personal Growth: Moving beyond the moment, seeing the positive
in everything, growing, deepening, exploring, learning, succeeding,
and improving oneself constantly.
‹ ‹Positive Relations with Others: The importance of having warm and
trusting and meaningful relationships, i.e., the ability to empathize,
build and maintain strong relationships & to show affection.
‹ ‹Purpose in Life: Having a sense of purpose and direction, and
having goals that make sense, that set you on a course, that give
life meaning.
‹ ‹Self-Acceptance: Positive self-attitude - positive opinion, admitting
both strengths and weaknesses, being satisfied with your identity,
as well as your past experiences.
Finally, I will discuss the concept of quality of life. Rather, subjective
well-being is a broader concept than, and included in, other domains
such as health status, work role status, recreational opportunities, social
functioning, healthcare resources, the standard of living and overall
well-being. Though a related concept, of great importance, quality of life
will be set aside for another unit.
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2.3.1 Levels of Happiness Notes

Four different levels of happiness can be understood as four different
aspects of our values and how we relate to each other. The lower levels
are concerned with immediate, felt, everyday feelings like what I eat and
how I handle that, while the higher levels (Levels 3 and 4) are about
deeper, longer-term values and ethics.

Figure 2.1: Levels of Happiness

Level 1: Pleasure
The first level of happiness is instant pleasure and gratification. It’s things
as basic as enjoying a good meal, buying clothes you want, or hearing
your favourite music. While these experiences might give you a taste of
temporary happiness, true happiness doesn’t last long and is superficial.
And the problem is that if you continue to chase these quick pleasures
compulsively, it can be a never-ending chain of searching for pleasure
from quickly disappearing desires.

Level 2: Passion
The second level of happiness comes from doing something that you
love (a hobby perhaps or perhaps recognition that you receive at work).
Passion can make you quite happy, passionate people are super confident
in themselves. This type of happiness is however dependent on your ego.

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Notes However, if you work too hard to be better than others or to win, you
end up with unhealthy competition and a type of happiness which does
not last.

Level 3: Purpose
When you use your talents and skills to add to something bigger than
you, you become happy at this level. Doing something that you can
measure, have a meaningful impact, and feel as though you are a part of
something bigger; yields a feeling of purpose and fulfillment. Happiness
like this is deeper and lasting because it’s because knowing that your
life matters to the world.

Level 4: Ultimate Good

The fourth level of happiness, which is ultimately good, is that caring
for and pursuing perfect truth, goodness, beauty, and love. It’s something
that most people feel as human beings; this is fundamental. For some,
this type of happiness comes through religious or spiritual beliefs; others
find this in their efforts to understand truth, admire the beautiful and
promote love and goodness in their own lives and in their relationships
with others. This is the particular level of happiness that is usually held
up as ultimate and durable because it addresses our deepest moral and
psychic commitments.
ACTIVITY
1. Make a list of all those things that make you happy during the
day. Keep a notebook and note the events for the period of a
week.
2. Before writing the day’s list, read the previous day’s list and be
aware of how that makes you feel.

2.3.2 Components of Happiness

According to Seligman, there are five components to happiness – posi-
tive emotions (P), engagement (E), relationships (R), meaning (M), and
accomplishment (A). This is also referred to as the PERMA model and
was given by Martin Seligman in 2011. He first mentioned it in his book,
Flourish. We will look at each of these components.

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Notes

Figure 2.2: Components of Happiness – PERMA Model

‹ ‹Positive Emotions: These are the emotions that have a positive
impact on an individual. The emotions that are considered to be
positive are those that make us feel good. Joy, happiness, love,
satisfaction, gratitude, serenity, and peace are some of the positive
emotions we may experience, these emotions can enhance our
quality of life and improve our physical as well as mental health.
Happy people look at the past without regret and look upon the
future with hope and anticipation.
‹ ‹Engagement: Total involvement in a task that we love, and enjoy
doing. It refers to the time when we are totally absorbed in an
activity, oblivious to what is happening around us. This high level of
involvement increases productivity and is also referred to as “flow”.
A person who is fully immersed in his/her activity and is satisfied
by the output will experience higher levels of satisfaction, happiness
and well-being.
‹ ‹Relationships: We are all social beings and need relationships
in our life. Friends, family and colleagues are an important part
of our life. Having strong meaningful relationships and feeling
socially connected increases our life satisfaction and happiness.
Positive relationships contribute to emotional support and enhance
our resilience to a great extent.

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Notes ‹ ‹Meaning: Refers to finding a meaning or purpose in life. Having

a sense of purpose boosts our motivation and increases our sense
of fulfilment. We can achieve a meaningful and purposive life by
looking beyond ourselves and helping out others. Volunteering,
prosocial behaviour and having a good value system, all contribute
toward life satisfaction, feelings of fulfilment, and happiness.
‹ ‹Accomplishment: Refers to achieving goals and experiencing small
wins. This will result in our feeling of success and mastery, which
again leads to a feeling of fulfilment, and self-satisfaction.
These achievements need not necessarily be academic or professional.
It could be in any area of our interest like music, artistic endeavors,
sports or athletics. Or it could be proficiency in skills like problem-
solving skills or organizational skills.
ACTIVITY
ENHANCING PERMA
3. C
 reate a gratitude letter to someone whom you wanted to thank
but have not been able to do that.
4. Practice meditation and self-motivation.

2.3.3 Cognitive Factors and Happiness

Cognitive factors play a vital role in how people assess their happiness
and overall satisfaction with life. How we interpret emotions and think
about situations is the cognitive aspect of happiness. Thoughts, judge-
ments, and evaluations of situations and events are often the basis for
a person’s feelings of happiness. We often use our own standards for
measuring joy and happiness. These standards are usually established
by either through observation of those close to us or through our own
experiences. People often look upon satisfaction of personal needs as
a source of happiness. Tatrkiewicz (1976) highlighted that happiness is
achieved through “satisfaction with life as a whole,” a concept which is
also referred to as “life satisfaction,” or “subjective well-being.”
Following World War II, researchers such as George Gallup, Gerald Gurin,
and Hadley Cantril pioneered large-scale surveys to measure individuals’
happiness and life satisfaction. Diener (2000), a prominent figure in the
field of positive psychology, suggested that a national index be devel-

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oped to monitor subjective well-being of people in general. In general, Notes

happiness is shaped by how individuals evaluate their satisfaction in
various life domains, like family and work, along with the emotions they
experience in those contexts.
2.3.4 Two Traditions of Happiness
There are two traditions of happiness, both of which are rooted in the
concept of well-being:
1. Hedonic
2. Eudaimonic
Hedonic happiness emphasizes pursuit of happiness and pleasure as the
chief goal of a person’s life. This perspective is based in the hedonistic
principle of personal happiness being the chief goal of the individual.
Hedonic happiness is achieved through experiences of joy and pleasure.
In the Western world, pursuing and achieving pleasure is the ultimate
goal for all persons, which is socially encouraged. Essentially, hedonic
happiness emphasizes maximizing pleasure for self even if it is short-term.
This concept of happiness has been extensively studied in psychology in
relation to various factors contributing towards happiness, like personality
factors, social and cultural factors, as well as genetic predispositions.
These will be discussed in some detail in the next section.
It is also important to understand that this concept of happiness is most
closely reflected in the notion of subjective well-being (SWB). However,
SWB focuses on not only increasing positive emotions, it also emphasizes
reducing negative emotions. Pursuit of short-term pleasure is not the goal
of subjective well-being.
Eudaimonic happiness, on the other hand, emphasizes self-realization and
fulfilment of inner potential. It is based on the ancient Aristotelian view
that happiness is achieved through living in accordance with one’s true
self. Eudaimonic happiness is the result of living in accordance with, and
aligning with one’s inner-most values and personal identity. Experiences
of personal experiences lead to a sense of fulfilment, meaningfulness,
and inner satisfaction.
Difference between hedonic and eudaimonic happiness:
1. Hedonic happiness may provide pleasure, eudaimonic happiness gives
a purpose to life and a fulfilment beyond pleasure.

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Notes 2. Person engages in activities that align with inner values and personal
growth for eudaimonic happiness, and a person pursuing hedonic
happiness looks at short-term pleasure.

2.3.5 Factors Contributing to Happiness and Well-being

There are a number of factors that contribute in making someone happy.
I will be talking about some of them.

1. Personality Traits and Happiness

Research into personality and happiness reveals that happy and unhappy
individuals have distinct personality profiles (Diener et al., 1999). In
Western cultures, happy people often exhibit traits such as extraversion,
optimism, high self-esteem, and an internal locus of control. On the other
hand, unhappy people tend to score high on neuroticism. Intelligence and
happiness have not been found to be linked.
It is important to recognize that cultural factors play an important role in
shaping the personality traits associated with happiness. For example, in
Western individualistic cultures like the USA, high self-esteem and align-
ment with personal beliefs are linked to greater happiness and subjective
well-being. In contrast, these factors do not show the same correlation
with well-being in Eastern collectivist societies. In Eastern cultures, the
traits of looking at others and maintaining relationships are seen to be
linked to happiness. This suggests that cultural values partially shape the
personality traits influencing happiness and subjective well-being, likely
because these traits are connected to achieving culturally valued goals
(Triandis, 2000). We will be discussing the role of culture in happiness
in the later points.

2. Genetic and Environmental Basis for Personality Traits

Research has found that about 50% of the variance in major personality
traits like extraversion and neuroticism, is likely to be due to genetic
factors (Riemann et al., 1997). Research conducted by Professor David
Lykken in 1999, particularly the ‘Minnesota Study of Twins Reared Apart’,
also found that approximately half of the variance in current happiness
or subjective well-being is due to genetic factors. The set-point for hap-
piness, or the stable level around which an individual’s mood fluctuates
over time, is about 98% genetically determined.

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Research has also found that children who are highly active and expe- Notes
rience positive emotions are more likely to develop extraverted traits
and be happier. On the other hand, children who exhibit high levels of
irritability and fearfulness tend to show higher levels of neuroticism and
negative affectivity later in life (Ahadi & Rothbart, 1994). Traits such as
optimism, self-esteem, and internal locus of control have also been seen
to correlate with happiness.
However, it is important to remember that the genetic traits work in
conjunction with the environmental factors. Although there is a miscon-
ception that genetic factors are “set in stone”, it cannot be denied that
early experiences of a child influence the expression of the genetic factors.

3. Attachment Style and Happiness

There are four different attachment styles between a parent and a child.
Each attachment style has its influence on the growing child and plays
an important role in the happiness and well-being of the child, and the
later adult.
‹ ‹Secure Attachment: The relationship is empathetic and understanding.
The child feels safe and secure in the relationship. These children
grow up to have meaningful relationships, have high self-esteem,
self-confidence, and well-being. These children grow up to be happy
well-adjusted adults.
‹ ‹Anxious (ambivalent) Attachment: These people are usually anxious
and uncertain. They often have very low self-esteem and poor sense
of well-being. Although they have a high need to have positive
relationships, they often avoid people out of fear of rejection.
‹ ‹Avoidant-dismissive Attachment: These people are directly opposite
to the persons with anxious attachment. They are unwilling to form
relationships. In fact, they avoid relationships entirely. They don’t
want to rely on others for anything, and do not want others to rely
on them either. They feel stifled by intimacy and closeness.
‹ ‹Disorganized Attachment: Also referred to as “fearful-avoidant
style”, is often the result of childhood trauma, neglect, or abuse.
These children grow up with the belief that they do not deserve
any happiness, or closeness in relationships.

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Notes As is obvious from the above description of the different attachment

styles, secure attachment is related to personal strengths, with optimis-
tic children often learning their optimism from parents who maintain an
optimistic outlook (Seligman, 1998). Optimism and personal strengths
are closely related to happiness and well-being.

4. Culture and Happiness

Cultural and socio-political factors also significantly impact happiness
(Triandis, 2000). Cross-cultural studies consistently show that subjec-
tive well-being is higher in stable social and political cultures. Cultures
characterized by social equality tend to report higher levels of subjective
well-being. Research has found that individualistic cultures generally
exhibit greater subjective well-being compared to collectivist cultures.
General functioning of government institutions has also been found to
have an impact on happiness and well-being of people in general. Effi-
ciency and satisfactory relations between citizens and bureaucracy also
correlate with higher levels of subjective well-being. Welfare states and
countries with well-functioning public institutions tend to have higher
levels of happiness.

5. Relationships and Happiness

‹ ‹Marriage: Studies show that married people are generally happier
than those who are divorced, separated, or never-married individuals
(Myers, 2000). However, those in unhappy marriages are the least
happy of all. Marriages characterized by clear communication,
respect, and forgiveness are usually associated with higher levels
of satisfaction. This link between marital status and happiness has
been observed across 40 countries, regardless of divorce rates or
cultural factors (Diener et al., 1999).
However, the impact of cohabitation on happiness varies by culture
has also been found in several studies. In individualistic cultures,
cohabiting couples tend to be happier than married couples, while
in collectivist cultures, cohabiting couples may be less happy than
their married or single counterparts.
‹ ‹Kinship:Strong ties with parents, siblings, and extended family
members expand an individual’s social support network, enhancing

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subjective well-being. From an evolutionary perspective, we are Notes

biologically predisposed to derive happiness from these kinship
connections (Argyle, 2001).
‹ ‹Friendship: Maintaining a few close, confiding friendships is
correlated with greater happiness and subjective well-being (Argyle,
2001). Diener and Seligman (2002) found that among the happiest
10% of a group of college students, the most prominent aspect was
their rich and fulfilling social support system.
‹ ‹Acquaintances: Interacting with acquaintances, who are neither
family nor close friends, can also contribute to happiness. This
interaction can help avoid unhappiness stemming from status loss
and competition (Buss, 2000).
IN-TEXT QUESTIONS
3. Autonomy can be defined as the ability to take decisions in
consultation with our elders and other knowledgeable persons.
(True/False)
4. Which of the following is not a level of happiness?
(a) Pleasure
(b) Passion
(c) Ultimate good
(d) Engagement

2.4 Indian Concept of Happiness and Well-being

Now, we will explore the concepts of happiness and well-being from
the Indian perspective. Although happiness and well-being are universal
aspirations, transcending cultures and time, in the Indian tradition, these
concepts are deeply embedded within philosophical, spiritual, and practi-
cal frameworks. Indian thought does not consider happiness a short-term
emotion but a deeper continuing state of being that melds the mind, body
and soul. We will dive into three key ideas: The Pancha Kosha (five
sheaths of consciousness), Sukha (happiness), Ananda (bliss). We will
merge in-depth insights from ancient Indian literature as well as modern
interpretation so that we can have a total view of well-being which is

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Notes beyond the contemporary concepts of happiness. Emerging from classical

Indian philosophical traditions, this section explores these concepts, as
well as the way they as a whole provide a comprehensive framework for
happiness and well-being.
2.4.1 Sukha (Concept of Happiness in Indian Philosophy)
Sukha is from Sanskrit Sukha + SU ‘good’ + KHA ‘space’ or state, that
would be harmonious state of being. Dukha is contrasted with Dukha,
meaning suffering or discomfort. According to Indian ancient literature
Hitopadeśa (Goties & Upadhyay, 2017), happiness has been achieved by
vivacious life, ethical behavior, and an internal peace, rather than more
pleasure latent provided by possessions or senses.
Hitopadeśa Insight: An ancient Indian Text, Hitopadeśa teaches us that
true happiness (Sukha) is not material growth but inner peace, moral
living and self-control. According to the Hitopadeśa, the fables of vir-
tues leading to Sukha are contentment, wisdom, self-control. It helps us
know that the real happiness lies in moderation, ethical practice of life
and creation of balanced relations.
Key Points from the Hitopadeśa:
1. Moral Living (Dharma): Happiness comes from ethical actions.
Think about a time when you made a morally right choice—how
did that feel?
2. Self-Control (Sanyama): Controlling desires and impulses leads to
a calm mind. Let’s try this: pause and count to ten before acting
on your next impulse.
3. Wisdom (Viveka): Making wise decisions is key. Reflect on a
choice you made recently—did it bring you long-term happiness?
4. Balanced Living (Samata): Balance in life brings joy. Rate your
work-life balance. What can you tweak for better harmony?
Modern Comparisons: The Hitopadeśa focuses on inner happiness and
long-term fulfilment, contrasting with today’s focus on instant pleasure
and material success.
Types of Sukha
1. Physical Sukha: This form of happiness is associated with bodily
comfort, good health, and the absence of physical pain. The ancient

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system of Ayurveda emphasizes the importance of maintaining Notes

the balance of the three doshas (Vata, Pitta, and Kapha) to ensure
physical Sukha (Dash & Junius, 2003). Proper diet, exercise, and
lifestyle choices are essential in sustaining physical well-being.
2. Emotional Sukha: Emotional happiness arises from a balanced and
calm mind, free from excessive emotions such as anger, fear, and
anxiety. The Bhagavad Gita teaches us that composure and calmness
in the face of pleasure and pain is essential for emotional stability.
A mind that is free from attachment and aversion is more likely to
experience Sukha.
3. Intellectual Sukha: Intellectual happiness comes from knowledge,
wisdom, and clarity of thought. The Taittiriya Upanishad describes
how understanding the nature of reality and gaining insight into
the self can lead to a deeper form of happiness. It is not just
about acquiring information but cultivating discernment and right
understanding.
4. Spiritual Sukha: Spiritual happiness is the highest form of Sukha,
derived from self-realization and connecting with one’s true nature.
It transcends the fleeting pleasures of the material world. The Yoga
Sutras of Patanjali state that contentment (Santosha) is a key virtue
that leads to Sukha. This form of happiness is sustained through
spiritual practices like meditation, prayer, and self-inquiry.

Philosophical Context of Sukha and Dukha

The Indian philosophical landscape, particularly Vedanta and Buddhism,
deeply engages us with the nature of Sukha and Dukha. According to
Buddha’s philosophy, life is inherently filled with Dukha due to desire,
ignorance, and attachment. The Four Noble Truths and the Eightfold
Path provide a systematic approach to overcome Dukha and attain a state
of lasting Sukha (Rahula, 1974).
In Vedanta, Sukha is seen as a natural state of the self, obscured by
ignorance (Avidya) and misidentification with the body and mind. The
Bhagavad Gita emphasizes the importance of maintaining equanimity,
viewing both pleasure and pain with the same composure. This detachment
from dichotomies is a pathway to experiencing true happiness.

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Notes 2.4.2 Ananda (The State of Bliss)

Ananda is a deeper state of happiness, often described as divine bliss.
It is considered an intrinsic quality of the Atman (soul) and is associated
with the realization of one’s unity with Brahman (the ultimate reality).
In Indian philosophy, it is also considered to be the ending of the cycle
of rebirth. Unlike Sukha, which can be influenced by external factors,
Ananda is independent, eternal, and unchanging.
Nature of Ananda
1. Ananda as the True Nature of the Self: The Brihadaranyaka
Upanishad declares that “the Self alone is bliss.” This statement
emphasizes that Ananda is not something that needs to be acquired
but is the essence of the self, covered by ignorance. Realizing this
truth through spiritual practice brings about a state of everlasting
bliss.
2. Difference between Sukha and Ananda: While Sukha pertains to
happiness that is often influenced by the external world, Ananda
is a state of inner fulfilment. It is described in the Mandukya
Upanishad (1.7) as the natural state of the self when it is free
from distractions and attachments.
1. 
Achieving Ananda through Self-Realization: The path to
experiencing Ananda involves the dissolution of the ego
and realization of the self’s true nature. Advaita Vedanta,
particularly as taught by Shankara (1978), emphasizes the
non-duality of Atman (self) and Brahman. The realization that
one’s true self is identical with the universal consciousness
is said to bring about Ananda.
2. Role of Meditation and Contemplation: Meditation is a
direct means to experience Ananda by quietening the mind
and transcending thought. The Yoga Vasistha, a classical text
on Vedanta, describes meditation as the key to experiencing
the blissful state of consciousness beyond the ordinary mind.
3. Bhakti (Devotion) and Ananda: The Bhagavad Gita
suggests that devotion to the Divine leads to Ananda. In
Bhakti Yoga, surrendering to a higher power and cultivating
a personal relationship with the divine brings about a state
of joy that is independent of worldly conditions.
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ACTIVITY Notes

VISUALIZING ANANDA
Exercise: Close your eyes for a minute and think of a moment when
you felt completely at peace, without any worries or desires. How
did that feel? How is it different from just being happy?
Discussion: Reflect on your experiences and distinguish between
temporary happiness and the deeper state of bliss.

Comparison with Modern Views:

According to the Bhagavad Gita, true happiness comes from a peaceful
mind which is not dependent on external factors. Imagine a conversation
between ancient sages and modern psychologists about wisdom. What
would they agree on? What might they debate? In their article, Dilip
V. Jeste and Ipsit V. Vahia explored exactly this by comparing how
wisdom is understood in the Bhagavad Gita—a 2,000-year-old Indian
text—with contemporary psychological views. They defined Wisdom as
per The Bhagavad Gita as “a combination of knowledge, compassion,
and self-control, leading to self-realization”. Modern psychology also
sees wisdom as multi-dimensional, including emotional regulation, ethical
reasoning, and life experience. Let us now explore the components of
wisdom and their practical application.

1. Components of Wisdom:
‹ ‹Inboth, the Bhagavad Gita and the modern views, wisdom involves
making decisions that balance personal desires with the greater
good. Think of Arjuna, who learns to act according to Dharma
(righteous duty), not just personal gains. Modern theories resonate
with this view, emphasizing the importance of perspective-taking
and pro-social behavior.

2. Practical Application:
‹ ‹Bhagavad Gita’s teachings on detachment and self-discipline (e.g.,
controlling the ego and desires) align with modern ideas about
emotional intelligence – like staying calm under pressure and making
decisions with clarity which eventually lead you to attain Ananda
or the state of bliss.

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Notes ACTIVITY
‹ ‹Reflect on a recent difficult decision. How did emotions play a role?
‹ ‹What might Arjuna have done differently, keeping in mind the
modern theories?

Pathways to Ananda:
How can one attain Ananda? There are certain ways that we can adopt
to achieve Ananda state of being.
‹ ‹Meditation and Self-Realization: Quieting the mind through meditation
helps one access Ananda or the state of bliss. The Yoga Sutras of
Patanjali suggest that through sustained practice and detachment,
one can transcend the mind’s fluctuations and experience Ananda.

‹ ‹Bhakti (Devotion): The Bhagavad Gita also emphasizes devotion

to the Divine as a path to Ananda. Surrendering to a higher power
brings joy that is independent of worldly conditions.

Jeste & Vahia (2008) compare ancient wisdom from the Bhagavad Gita
with contemporary ideas of well-being. They highlight that Ananda, or
bliss, aligns with concepts of self-actualization in modern psychology,
where fulfilment arises from living authentically and in alignment with
one’s highest values.

2.4.3 Pancha Kosha: The Five Sheaths of Existence

The concept of the Pancha Kosha (five sheaths) from the Taittiriya Upa-
nishad provides a comprehensive model of the human being, explaining
different layers of existence that influence happiness and well-being. The
Pancha Kosha framework shows us that humans are composed of five
layers, each contributing to overall well-being. It will be interesting for
you to know how these five sheaths, consisting of our physical, energy,
mental, wisdom and bliss, are contributing to our existence and ultimate
well-being. Each one of them has a role to play and a contribution to
make.

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Notes

Figure 2.3: Pancha Kosha – The Five Sheaths of Existence

The Five Sheaths of Existence

1. Annamaya Kosha (Physical Body):

‹ ‹The Annamaya Kosha is the outermost sheath, representing the
physical body composed of food. It is sustained by nourishment
and represents the most tangible part of our existence.
‹ ‹Ayurveda states that this kosha has to be healthy for the health of
the individual as a whole. “A healthy body has a healthy mind.” This
Annamaya kosha demands exercises like balanced diet, exercise, and
rest in order to remain healthy (Dash & Junius, 2003). By extending
this work, Raina (2016) further discusses how this kosha is an
integral part of our life and its care through proper diet, exercise
and life style is important for maintaining the balance.
‹ ‹PhysicalSukha is per se dependent on the state of Annamaya Kosha.
And a healthy body allows you to be happier and do more.

2. Pranamaya Kosha (Energy Body):

‹ ‹The Prashna Upanishad speaks of prana, the body and mind energizing
force. This energy is regulated using practices like Pranayama and
kept equal to one’s own balance in this kosha.
‹ ‹According to Raina (2016), disturbances in this kosha can present
physically or emotionally, indicating the need for practices which
connect or increase the flow of energy.
‹ ‹At this level, well-being is the result of the flow of prana enhanced
by such practices. But then there are activities, yoga, breathing
exercises, and energy work that let one enhance energy flow.

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Notes 3. Manomaya Kosha (Mental Body):

‹ ‹The Manomaya Kosha deals with the mind, thoughts, emotions and
sensuous experiences. This is the part of our mind that is running
our everyday thoughts, feelings, and mental responses to the outside
world.
‹ ‹Chandogya Upanishad says the healthy mind is the peaceful and
clear mind. In this kosha, one would mostly feel mental Sukha or
Dukha; i.e. mental state.
‹ ‹The teachings of the Bhagavad Gita about controlling the mind is
echoed by Jeste & Vahia (2008) that the Manomaya Kosha, which
includes emotional regulation and positive thinking, is essential to
balance this layer of her/his body.
‹ ‹The kosha corresponds to mental well-being and includes how we
manage our emotions, don’t have negative thinking patterns, and
practice mindfulness to keep this out of balance.

4. Vijnanamaya Kosha (Wisdom Body):

‹ ‹The sheath of intellect, discernment and wisdom is called Vijnanamaya
Kosha. It is related to higher cognitive functions, intuition and a
capacity to understand deeper truths.
‹ ‹Shankara advices discrimination (Viveka) in his Vivekachudamani to
discriminate the real from the unreal. This is imperative for making
the right decision and the right action considering your values.
‹ ‹In the Bhagavad Gita, it brings us to wisdom, doing what is Dharma,
and beyond the urge of the ego. This resonates with Raina’s (2016)
stance that gentle awareness of this kosha requires self-reflection
and ethical living.
‹ ‹Thiskosha is developed through self-inquiry, learning, reflection and
developing an alignment with our own ethical and moral principles.

5. Anandamaya Kosha (Bliss Body):

‹ ‹The bliss experience is related to Ananda and bliss is one of the
Anandamaya Kosha. It is nearer to Atman, and reveals the real —
the ecstatic bliss of the soul.

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‹ ‹Ingeneral, this kosha is referred to as the state arising in deep Notes

meditation, when mind is quiet and one feels one’s closeness with
the true self (Taittiriya Upanishad 2.5).
‹ ‹Accessing this sheath occurs through spiritual practice, such as
meditation, selfless service and devotion that result in deep experiences
of happiness and well-being.
‹ ‹According to Raina (2016), to access this sheath you have to transcend
over the outer layers, which are through meditation, introspection,
and spiritual practice.
ACTIVITY
GRATITUDE JOURNALING
Description: Write down three things you are grateful for each day,
and reflect on your positive experiences.
Benefits: It will help you in experiencing increase in positivity, re-
duce negative thinking, and develop a more balanced mental state.

2.4.4 Integration of the Koshas for Holistic Well-being

The Pancha Koshas are not separate and there is no clear demarcation
between the effects of one upon another. One sheath can be in an im-
balance which can affect the rest of them. For example, poor physical
health (Annamaya Kosha) results in mental disturbances (Manomaya
Kosha) and low energy (Pranamaya Kosha). In true terms, well-being is
to harmonize all five sheaths in an integrated approach towards life –
pure physical being, energetic body or pranic body, the mind, the human
intellect and the spiritual being. Particular powerful tools for working
across Koshas, yoga and meditation help bring the body, breath, mind
and spirit in alignment, adding to overall wellness.
Wellness is holistic when you heal all five sheaths – physical wellness
with mental clarity and spiritual insight. With the integration of the five
koshas we can reach true happiness (Ananda), or the state of bliss.

2.4.5 Practical Approaches to Enhancing Happiness and Well-being

Various techniques can help enhance our happiness and our well-being.
In this post, we’ll discuss some of the techniques you can use to develop
happiness and well-being.

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Notes 1. Yoga and Meditation

All five sheaths are addressed by yoga, and it talks about physical health,
mental clarity, and spiritual awareness. It was practicing a balance of
Sukha and Ananda throughout my day that allowed me to get closer to
regularity.
Access to deeper layers of consciousness, it calms down the mind and
allows meditating. Practices such as mindfulness and loving kindness
meditation help create emotional stability as well as inner joy.
2. Pranayama and Breathwork
Pranayama is the balancing of the flow of life force through the Pranamaya
Kosha. Practices such as Nadi Shodhana (alternate nostril breathing) do
calm down the nervous system and they help total well-being.

3. Living and Self-reflection with Ethics

Practicing living in Dharma and doing regular self-reflection are how the
Vijnanamaya Kosha is nourished. If we start to understand what values
we have, and how we act according to them, we become intellectually
and spiritually healthy.

4. Diet and Lifestyle Choices

As per Ayurveda a balanced diet and lifestyle is advised to support the
Annamaya Kosha. Eating Sattvic foods helps stay physically and men-
tally clear.

2.5 Resilience
Resilience is the ability to adapt and recover from adversity, trauma,
tragedy, threats, or other significant sources of stress. It is a critical skill
that enables individuals to navigate through life’s inevitable challenges
and setbacks, maintaining mental health and well-being. Resilience is
not a trait that people either have or do not have; it involves behaviors,
thoughts, and actions that can be learned and developed in anyone.

2.5.1 Nature of Resilience

Resilience is often compared to a rubber band: it can stretch under pres-
sure but return to its original shape once the pressure is released. This

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analogy highlights the adaptive capacity of resilience. It is often referred Notes

to as the skill or ability to bounce back. It is not about avoiding stress or
adversity but about learning how to deal with it effectively. It involves
a combination of inner strengths and external resources.
Resilience is a dynamic process. It can fluctuate over time and in response
to different situations. For example, someone might show high resilience
in their professional life but struggle with personal relationships. This
variability across situations highlights the importance of continuously
working on resilience across different life domains.

2.5.2 Factors Contributing to Resilience

Clearly, people differ enormously in their resilience in the area. Although
some people are more resilient than others, you will find some to be far
more so than others. Resilience is driven by a number of different factors.
Here we will discuss some of them.

1. Personal Attributes:
‹ ‹Positive Attitude: Good thing is that one can make such a contribution
to developing such resilience as optimism and good outlook on one’s
life can help in this. Believing in our ability is a forceful motivator.
Optimists do better at coping with stress, and research has found,
in general, that they can’t give up any better either.
‹ ‹Emotional Regulation: Being able to manage emotions, in particular
during stressful situations is absolutely crucial. This is to help you
get focus and make rational decisions. Resilience is present when
emotional intelligence comes into play: empathy, self-awareness,
social skills — to name a few.
‹ ‹Self-Efficacy: Resilience is built up through confidence in your ability
to feel ok handling different situations. It promotes problem-solving
on an active basis. The idea is accessible thanks to psychologist
Albert Bandura to people who are quite sure of their chances to
successfully overcome tasks they find difficult and which they
consider as opportunities to learn and develop themselves.
‹ ‹Flexibility:One of very important components of being resilient
is being adaptable and open to change. By which individuals can

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Notes adapt their strategies and plans as needed. While flexibility in the
face of change is not all that is necessary, it may be necessary
without which there would be no innovation and no improvement.

2. External Support Systems:

‹ ‹Social Support Network: Family, friends, and community offer
emotional support, help and being part of something. Social support
has been shown to be a powerful buffer against stress and to provide
social support that helps people hold onto perspective when things
get tough.
‹ ‹Mentorship and Guidance: It’s nice to have mentors or role
models who can give advice and show encouragement. They give
perspective, provide reassurance. Advocates of mentoring emphasize
the opportunity that mentors have to share their own experiences of
overcoming adversity as a way not just of sharing these experiences
and offering practical and emotional support in difficult situations,
but also of encouraging those of their mentees who may not have
experienced adversity themselves.
‹ ‹Access to Resources: Again, resources like healthcare, education
and financial assistance reduce the stress and help in recovering.
Resources help you develop resilience and thrive as challenges
come your way.

3. Environmental Factors:
‹ ‹Safe and Stable Environment: Resilience is in part a sense of
stability provided by a steady, secure living environment. Stability
prevents people from thinking about survival and development,
allowing them to focus on growth.
‹ ‹Opportunities for Growth: You need environments that are allowing
you to grow personally and professionally. Learning and development
will make you confident and competent about what you are doing.
Education, training and career advancement opportunities provide
an individual with the means not only to cope but to overcome
adversity.

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2.5.3 Developing and Enhancing Resilience Notes

ACTIVITY
‹ ‹To develop resilience, it’s important to strive toward realistic goals,
learn from mistakes, and move forward.
‹ ‹Formulate clear goals with a definite time schedule. Evaluate the
goals from time to time and restructure according to need.
There are many ways to build and increase your resilience. Here are
some effective ways to build resilience:

1. Developing a Support Network:

Developing and growing resilience involves having a strong social net-
work; cultivate strong, positive relationships with your family, friends
and coworkers. The connections support and encourage these hard times.
It feels good to belong and bad not to belong.

2. Practicing Self-Care:
Lead a healthy diet, keep them physically active and get them lots of
sleep. Physical well-being has a straightforward impact in mental resil-
ience. Endorphins release with exercise to help improve mood, reduce
stress. Cognitive function and emotional stability need a balanced diet
and good sleep.

3. Mindfulness and Stress Management:

Practice mindfulness, meditation or do something else to reduce stress.
These practices lead to an improved emotional regulation and to a lower
stress impact. Mindfulness enables them to focus and stay present keeping
those negative thoughts at bay.

4. Setting Realistic Goals:

Large Challenges — divided into smaller, manageable tasks Doing small
goals is a confidence booster and gives you momentum. Realistic goals
give you a sense of accomplishment, and a sense of progress in the best
of ways.

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Notes 5. Positive Thinking:

What are your strengths? What have you accomplished in the successful
past? Rewording challenges will give a perspective that challenges can be
a skilled opportunity for growth. It’s all about keeping a positive mindset
finding solutions when things are hard, and being motivated.

6. Seeking Professional Help:

Mental health professionals will be able to help you if you need it. Tools
and strategies to become more resilient can be provided through therapy
or counselling. Encouraging more lone workers to take professional sup-
port to develop coping mechanisms and deal with underlying, resilience
impacting issues is essential.
ACTIVITY
Reformulate statements to look at the situation differently. Present
dichotomous statements and evaluate their impact:
1. I pushed myself and worked hard vs. I could have tried harder.
2. I listened to other’s feedback vs. I stuck to my approach.
3. I did better than I thought I would vs. I could have done better
4. I was working on a deadline vs. It was a time-bound project
5. I would like to try out something new vs. I will stick to what
I know as that is what I am sure of.

2.5.4 Importance of Resilience in Different Contexts

Resilience is critical to all sectors of life including on the personal and
professional development alongside our relationships.

1. Personal Development:
Resilience is the ability to keep growing and evolve while living. It helps
build self-worth and pride. Adversity and growing from experiences are
many times what contributes to personal growth. Those individuals are
more resilient and have a more stubborn set of beliefs that they are more
willing to push through in the pursuit of their goals, despite their obstacles.

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2. Relationships: Notes
Resilient people lend a helping hand in their relationships and keep it
stable. This helps people with conflicts and stress inside relationship and
Careers have little to say in regards to healthier and supportive relation-
ships and Careers. Resilience in relationships is about how effectively
we communicate with one another, empathy in getting our needs met
and supporting each other, forgiveness and the ability to get back on the
horse and move on.

3. Professional Settings:
Resilience is strongly associated with better job performance and job sat-
isfaction and the ability to control work related stress in the workplace.
Resilient people can change more easily to new adjustments including
business restructuring, new job responsibilities, or other changes. They
also tend to get into problem-solving and innovation, making working
environment positive.

2.5.5 Examples of Resilience

To further understand resilience, you can find real life examples and case
study examples useful. Here are stories of suffering, guts and how people
and communities have pushed through the greatest hurdles.

1. Individual Resilience:
‹ ‹Nelson Mandela: The life of Nelson Mandela shows resilience. The
man who spent 27 years in prison for his fight against apartheid
in South Africa exited to a nation speaking to him with unity and
reconciliation, without bitterness. What’s really testament to his
resilience is his ability to keep hope, purpose and strength even
when faced with the greatest of adversity.
‹ ‹J.K. Rowling: Before becoming an international sensation with
Harry Potter and landing the role of the title character in Frank
Capra’s wartime classic It’s a Wonderful Life, J.K. had to deal with
personal troubles, publish numerous books that various publishers
didn’t want to buy, as well as being poor. But it was her own
persistence and belief that things just might work that kept her
going until she hit the big time.

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Notes 2. Community Resilience:

‹ ‹New Orleans Post-Hurricane Katrina: A lot of devastation hit
the community in the wake of Hurricane Katrina in 2005 but the
community’s response was resilient. The residents showed the
strength, and how united they were to rebuild the city, restore home
to each other. Community resilience was about collaborating, being
resourceful and sharing a vision of recovery.
‹ ‹Japanese Tsunami and Earthquake (2011): In 2011, Japan experienced
an earthquake and tsunami that blew wide havoc and took many
lives. Discipline, cooperation, and a group effort to get back on their
feet during their aftermath marked the Japanese people’s response
and was really dramatic of this resilience. Recover involved their
preparedness, strong community ties and culture values.

2.5.6 Psychological Perspectives of Resilience

Psychological aspect of resilience requires theories and research about
how people who are going through stress and adversity respond. Resil-
ience is explained by several models of psychology.

1. Positive Psychology:
Positive psychology emphasizes strengths, virtues, that are related to hu-
man flourishing. Positive Emotion, Relationships, Agency, Meaning and
Accomplishment or PERMA for short, is a model of psychology introduced
by a pioneer in positive psychology, Martin Seligman. However, these
are elements that impact the overall well-being as well as the resilience.

2. Stress and Coping Theory:

Stress and Coping Theory of Richard Lazarus and Susan Folkman emphasize
the mediation of stress by cognitive appraisal and coping response. This
theory states that stressors (primary appraisal) are evaluated and judged
as to the competency to cope (secondary appraisal). Problem-focused,
emotion-focused coping strategies help to increase resilience.

3. Hardiness Theory:
According to Suzanne Kobasa, the Hardiness Theory, the more hard-
ened the person is, the more resilient he or she is to stress. Hardiness

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comprises three components: control, challenge and commitment. Hardy Notes

people think of challenges as opportunities, stay focused on purpose, and
believe they can affect outcomes.

4. Attachment Theory:
Attachment Theory held by John Bowlby, expounds on the significance
of early relationships in building resilience. Safe attachments in early
childhood involve relying on experience of consistent and responsive
caregiving. It furnishes a secure base for people to explore around them
as well as build adaptive coping mechanisms.

2.5.7 Cultural and Societal Influences on Resilience

Resilience is very much different from your genetics. Cultural values,
traditions and social norms guide how people experience and find avenues
to get out of adversity.

1. Cultural Resilience:
There is no one way, a culture has its way of coping with stress and
adversity. This might include collectivist cultures (high emphasis on com-
munity and interdependence) that tend to encourage resilience through
their established social support networks. On the other hand, individualist
cultures tend to focus on the personal responsibility of an individual.

2. Societal Resilience:
Social resilience is the capacity of communities and nations to resist
and recover from large-scale problems, such as natural disasters, severe
depressions and social tumults. Socialization resilience is dependent on
factors such as effective governance, socialization, economic stability and
inclusive access to health and educational services.

3. Resilience in Marginalized Communities:

Marginalized communities are challenged with being poor, and discriminat-
ed, and often there is little access to the resources they need to succeed.
All of this and more, and even though it is difficult, many marginalized
communities have amazing resilience. Their resilience is based on cultural
pride and activism, and community solidarity.

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Notes 2.5.8 Role of Education in Developing Resilience

Developing education is a powerful stage for developing resilience. There
are various ways educators play a crucial role in building resilience in
students and school and educational institutions are one of the favoured
channels for that purpose.

1. Promoting Social-Emotional Learning (SEL):

Social emotional learning programs teach children how to handle their
own emotions and also teach them empathy and other life skills that
enable them to resolve conflict. But these skills also help develop resil-
ience — through the ability to manage stress, build positive relationships
and make responsible decisions.

2. Encouraging Growth Mindset:

Carol Dweck’s idea of a growth mindset assumes that people can under-
stand and develop abilities and intelligence. When dealing with students
encourages them to develop a growth mindset, they will become more
resilient as they will be more persistent, adaptable and have a positive
outlook on problems.

3. Providing Supportive Environments:

Building resilience requires that one creates a supportive and inclusive
school environment. Mental health-supporting schools that give students
access to counselling, and schools where they have a sense of belonging
foster resilience.

4. Teaching Problem-Solving Skills:

The best approach is to equip students with problem-solving skills so
that they can face challenges very effectively. Students develop critical
thinking and become more resilient through practical exercises, collaborate
on projects, and learn from real-life scenarios.

2.5.9 Resilience in the Face of Global Challenges

Emerging 21st century global challenges are climate change, pandemics,
and economic instability. To make way through these challenges it is
necessary to build resilience both at individual, community and societal
levels.

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1. Climate Change Resilience: Notes

The impacts of climate change were a threat to communities around the
globe. Resilience building encompasses taking on sustainable practice,
disaster preparedness and adaptive measures in mitigating the effect of
climate change. Investing in infrastructure, protecting natural resources
and fostering environmental stewardship are ways that communities can
build resilience.

2. Pandemic Resilience:
In the aftermath of the COVID-19 pandemic, succumbing to global health
crises is no longer an acceptable option — resilience is on everyone’s
lips. Public health measures, Health systems preparedness and mental
health support are the resilience strategies. In addition, future pandemics
will require strengthening global cooperation and communication.

3. Economic Resilience:
Resilience can be eroded by such things as economic instability and in-
equality. The economic resilience strategy is about promoting inclusive
growth, delivering social safety nets and encouraging economic diversi-
fication. Economic resilience is policies that support job creation, access
to education and financial inclusion.

2.5.10 Future of Resilience

Resilience research continues to evolve, exploring new dimensions and
applications. Emerging areas of interest include:

1. Neuroscience of Resilience:
Advances in neuroscience are shedding light on the brain mechanisms
underlying resilience. Research on neuroplasticity, the brain’s ability to
reorganize and adapt, offers insights into how resilience can be strength-
ened through targeted interventions.

2. Digital Resilience:
In an increasingly digital world, digital resilience involves the ability to
navigate and adapt to technological changes. This includes cybersecurity,
digital literacy, and the capacity to manage the psychological impact of
digital life.

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Notes 3. Resilience in Aging:

As the global population ages, understanding resilience in older adults is
becoming more important. Research explores how factors such as social
support, lifelong learning, and physical activity contribute to resilience
in later life.
4. Intersectionality and Resilience:
Intersectionality examines how overlapping identities (e.g., race, gender,
socioeconomic status) influence resilience. This approach highlights the
need for tailored resilience-building strategies that consider diverse ex-
periences and challenges.
IN-TEXT QUESTIONS
5. People with high levels of stress but low levels of illness reflect
__________.
(a) Positive attitude
(b) Assertiveness
(c) Resilience
(d) Positive thinking
6. Which of the following is a strategy for enhancing resilience?
(a) Self-care
(b) Positive thinking
(c) Stress management
(d) All of the above

2.6 Summary
This unit discusses in detail the different aspects of happiness, well-being,
and resilience. Although positive psychology is a frequently used term
these days its concepts require clarity. The concepts related to positive
psychology are not only defined in different ways by the various re-
searchers, they also include different facets which defy a single definition.
Positive psychology includes positive experiences and events like joy,
happiness, inspiration, and love. It also includes positive states and traits
like gratitude and resilience which lead to optimism, life satisfaction,
and well-being.
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Happiness is perceived differently by different people. It includes positive Notes

emotions like joy, serenity, and positive mental states like experiencing
flow. Well-being is a state of being healthy and happy. Happiness and
well-being are closely related, with one influencing the other. Well-be-
ing can be seen to be of two different kinds – subjective well-being and
psychological well-being.
Happiness can be understood at four different levels – Pleasure, Passion,
Purpose, Ultimate good. The unit further discusses aspects related to
happiness, like the PERMA model given by Seligman, which consists of
Positive emotions, Engagement, Relationships, Meaning, and Accomplish-
ment. Cognitive factors, hedonic happiness, and eudaimonic happiness are
also discussed in detail, along with the factors contributing to happiness
and well-being.
The Indian perspective of happiness and well-being has also been brought
into this unit. Although positive psychology is a relatively new area,
the concept of happiness and well-being has been discussed in Indian
scriptures. Indian frame of mind relating to joyfulness and welfare is
an exhaustive way of life that consolidates the actual, brain science,
enthusiastic and the enthusiastic segments of life. If one treads upon
the Pancha Koshas, one can know Sukha deeply and then experience
the state which is known as Ananda — which is bliss. In this approach,
we prioritize that true happiness is never sought outside of ourselves,
rather, it comes from owning ourselves, being self-aware, living balance
and spiritual realization.
Timeless wisdom of Indian philosophy guides us to the proper direction
of happiness and having practical tools to get to that state of well-be-
ing that is beyond the vanishing moment happiness of the outer world.
These teachings mean an inward journey to a life lived out fulfilled,
peaceful, and ultimately blissful. All the Indian concept of happiness is
the ultimate bliss.
Now the concept of resilience and its applications also have to be under-
stood. Bouncing back after an adversity is resilience. It has been often
likened to a rubber band that can be stretched but when curves go back
to the original region. Factors that contribute to resilience are: These
personal attributes, external support systems and environmental factors.
We can also improve our resilience through various strategies such as
building our support network, practicing self-care and mindfulness, setting
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Notes our goals and doing those goals with some clear and realistic ways which
make you feel some satisfaction and reframe in that way how we manage
the problem.
But certainly, resilience plays a vital role in life in terms of personal,
professional or wsocial. A psychological perspective with an understanding
of the resilience theory and research is explored. Resilience is crucial in
education and is an important determinant of the development of resilience.

2.7 Answers to In-Text Questions

1. (c) Depression
2. (a) Martin Seligman
3. False
4. (d) Engagement
5. (c) Resilience
6. (d) All of the above

2.8 Self-Assessment Questions

1. With appropriate examples, explain how relationships can increase
happiness.
2. Explain in detail the different levels of happiness, and their applicability.
3. What are the different aspects of the PERMA model? Explain in
detail.
4. Explain the Indian concept of Sukha.
5. What is resilience? Explain the role of education in developing
resilience.

2.9 References
‹ ‹Ackerman, C. E. (2018). What is Positive Psychology, and why is
it important?
https://positivepsychology.com/what-is-positive-psychology-definition/

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‹ ‹Baumgardener,S. R. & Crothers, M. K. (2010). Positive Psychology. Notes

Upper Saddle River, New Jersey: Prentice Hall.
‹ ‹Bhagavad Gita. (2000). (Swami Sivananda, Trans.). Divine Life
Society. (Original work published in the ancient period).
‹ ‹BrihadaranyakaUpanishad. (1950). (Swami Madhavananda, Trans.).
Advaita Ashrama. (Original work published in the ancient period).
‹ ‹Carr,A. (2004). Positive Psychology: The Science of Happiness
and Human Strength. London, U.K.: Routledge
‹ ‹Dash, V. B., & Junius, M. (2003). A handbook of Ayurveda. Concept
Publishing.
‹ ‹Davis, E.B., Worthington, E.L. Jr, & Schnitkar, S.A. (2022). Handbook
of positive psychology, religion, and spirituality. Springer Nature.
‹ ‹Goties, S., & Upadhyay, A. (2017). Happiness from ancient Indian
perspective: Hitopadeśa. Journal of Indian Studies, 19(3), 863-879.
‹ ‹Jeste,D. V., & Vahia, I. V. (2008). Comparison of the conceptualization
of wisdom in ancient Indian literature with modern views: Focus on
the Bhagavad Gita. Psychiatry Interpersonal & Biological Processes,
71(3), 197-209. https://doi.org/10.1521/psyc.2008.71.3.197
‹ ‹Mandukya Upanishad. (1975). (Swami Nikhilananda, Trans.).
Ramakrishna-Vivekananda Center. (Original work published in the
ancient period).
‹ ‹Parks,
A.C. & Titova, L. (2016). Positive psychological interventions:
An overview. In
‹ ‹A.M. Wood & A. Johnson (eds), The Wiley handbook of positive
Clinical psychology (pp. 307-320), Wiley Blackwell.
‹ ‹Rahula, W. (1974). What the Buddha taught. Grove Press.
‹ ‹Raina, M. K. (2016). The levels of human consciousness and creative
functioning: Insights from the theory of Pancha Kosha (five sheaths
of consciousness). International Journal of Yoga - Philosophy,
Psychology, and Parapsychology, 4(1), 1-8.
‹ ‹Shankara. (1978). Vivekachudamani (Swami Chinmayananda, Trans.).
Central Chinmaya Mission Trust. (Original work published in the
ancient period).

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 POSITIVE PSYCHOLOGY

Notes ‹ ‹Snyder, C. R. & Lopez, S. J. (2007). Positive psychology: The

scientific and practical exploration of human strengths. Thousand
Oaks, CA: Sage.
‹ ‹Swami Vivekananda. (1896). Raja Yoga. Ramakrishna-Vivekananda
Center.
‹ ‹TaittiriyaUpanishad. (1986). (Swami Gambhirananda, Trans.).
Advaita Ashrama. (Original work published in the ancient period).

2.10 Suggested Readings

‹ ‹Gable, S. L. & Haidt, J. (2005). What (and why) is positive
psychology? Review of General Psychology, 9, 103-110.
‹ ‹Peterson,
C. (2006). A primer in positive psychology. New York:
Oxford University Press.
‹ ‹Seligman, M.E.P. (2002). Authentic happiness: Using the new
positive psychology to realize your potential for lasting fulfilment.
New York: Free Press/Simon & Schuster.
‹ ‹Singh, K., Bandopadhyay, S. & Saxena, G. (2022). An exploratory
study on subjective perceptions of happiness from India. Frontiers
in Psychology, 13, 111.

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L E S S O N

3
Positive States and
Processes II
Ms. Vidyut Singh
Assistant Professor
Department of Psychology
School of Open Learning
University of Delhi
Email-Id: vidyut.singh@sol-du.ac.in

STRUCTURE
3.1 Learning Objectives
3.2 Concept of Optimism
3.3 Factors Related to Optimism
3.4 Importance of Optimism
3.5 Enhancement of Optimism
3.6 Wisdom
3.7 Importance and Application of Wisdom
3.8 Theories of Wisdom
3.9 Ways to Enhance Wisdom
3.10 Concept of Flow
3.11 Flow and Optimal Experience
3.12 Applications of Flow
3.13 Spirituality
3.14 Factors Enhancing Spirituality
3.15 Summary
3.16 Answers to In-Text Questions
3.17 Self-Assessment Questions
3.18 References
3.19 Suggested Readings
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 POSITIVE PSYCHOLOGY

Notes
3.1 Learning Objectives
After reading this chapter you will be able to:
‹ ‹Analyse the concept of optimism.
‹ ‹Understand the importance of optimism.
‹ ‹Analyse the concept of wisdom.
‹ ‹Understand the importance and applications of wisdom.
‹ ‹Analyse the concept of flow.
‹ ‹Evaluate the applications of flow.
‹ ‹Understand the concept of spirituality.
‹ ‹Analyse the factors that enhance spirituality.

3.2 Concept of Optimism

Did you know that the word “optimism” actually comes from the Latin
word “Optimus”, which means “the best”? Pretty fitting, right? Optimism
is all about having positive thoughts and actions. It’s when someone
looks for the best in every situation, no matter what, and truly believes
that good things will happen. Optimistic people tend to have this mindset
where they expect things to work out in their favor. They have hope, no
matter the circumstances. It’s often said that if you think positively, you
start to expect good things to happen.
In the early days of psychology, optimism was often seen as a kind of
naivety, or even as a superficial way to deny the reality of suffering.
However, as the field developed, positive psychology took a deeper look
into optimism and found that it’s much more than that.
There’s even this cool idea that optimism is like a “Velcro Construct.”
Why? Because it “sticks” to a lot of other good things like happiness,
good health, and success (Carver & Scheier, 2009). It’s more than just
hoping for the best; it’s about expecting positive outcomes, even when
life throws challenge your way. Let us now see some of the types of
optimism:

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3.2.1 Types of Optimism Notes

(a) Dispositional Optimism

So, there’s this concept called dispositional optimism, which is basically
a personality trait that reflects how people expect things to turn out in
general. Optimists are those who tend to believe that good things will
happen, while pessimists expect the opposite. It’s kind of like seeing
the glass as half full versus half empty. This idea was first laid out by
Scheier and Carver back in 1987.
A person with dispositional optimism usually expects things to go well
for them, but it’s not necessarily about anything specific. For example,
if you’re optimistic about life in general, that’s dispositional optimism.
But if you’re optimistic about achieving a particular goal, like acing an
exam, that’s more of contextualized optimism — optimism about some-
thing specific.
There are two big factors behind dispositional optimism: expectancy and
confidence.
1. Expectancy is the belief that something good will happen. It plays
a huge role in motivation because we’re more likely to chase after
our goals if we expect a good outcome. If a goal feels valuable
and meaningful, we’re more motivated to stick with it, even when
it’s tough.
2. Confidence is the belief that you can actually achieve the goal. If you
feel confident that your goal is within reach, you’re going to act
in a more optimistic way. On the flip side, if you’re not confident,
you might start doubting yourself and feel less motivated to keep
going.
When people face tough times or challenges, they tend to feel a range
of emotions like anxiety, depression, anger, and frustration. But how
they manage those emotions often depends on their level of optimism.
For example, research has shown that optimists generally handle stress
better than pessimists. Studies have looked at various groups, like college
students, employees in stressful jobs, survivors of terrorist attacks, and
even caregivers of cancer and Alzheimer’s patients (Aspinwall & Tay-
lor, 1992). In all these cases, pessimists experienced more distress than
optimists after going through tough events.

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Notes (b) Explanatory Optimism

Did you know that Martin Seligman, who originally came up with the
idea of learned helplessness, also developed a model of optimism based
on that? Pretty interesting, right? This model is called the explanatory
style of optimism, and it’s all about how people perceive and interpret
events in their lives, rather than just focusing on their personality traits.
Here’s how it works: A person with a pessimistic explanatory style tends
to see negative events as permanent and caused by internal factors. For
example, if they fail a test, they might think, “I’m just not smart enough”
or “This always happens to me.” They also tend to view positive events
as temporary or due to external causes, like luck. It’s like giving yourself
no credit for the good things that happen!
On the other hand, someone with a positive explanatory style sees
things completely differently. They view negative events as temporary
or situational. So, if they fail a test, they might say, “I didn’t study
enough this time, but I’ll do better next time.” They also believe that
good things happen because of their own efforts, and these good things
are lasting. So basically, it’s not just about whether you’re naturally an
optimist or a pessimist—it’s how you explain the things that happen to
you (Seligman, 1991).

(c) Unrealistic Optimism

You know how sometimes people believe they have better chances of
success than others? That’s what we call unrealistic optimism. It’s when
someone predicts their personal outcomes will be more favorable than
reality suggests, often comparing themselves to others. Interestingly, this
kind of optimism doesn’t apply to every situation. For example, people
tend to be less unrealistically optimistic when it comes to negative events,
especially those that happen frequently. When people think about things
they can’t control—like natural disasters or illnesses—they’re less likely
to feel overly optimistic. For example, when they can control a situation,
they often feel more confident in their predictions — since, in this case,
they base their predictions on their plans and intentions.
But then why are we so suckered into believing it’s okay to be unre-
alistic optimists? There are actually a couple of main reasons. Second,
people may want to — or be inclined to — believe that they face less

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perils — or that others will believe that they do — less. This is a way Notes
to deal with the uncertainty. Second is, we know ourselves better than
we know other people. Therefore, we have our personal histories, our
intentions, our experiences to cloud our view of how much or how little
we are going to succeed or fail in comparison to average.
That’s not to say that it’s bad to be optimistic; being optimistic is a
good thing. Where it becomes a bad thing is when you fail to ground
your optimism with reality, especially when you’re making decisions that
could impact your entire life.

3.2.2 Signs and Symptoms of Optimism

And some of the qualities that optimistic people have tend to be pretty
striking. First of all, they believe established good things are coming
their way in the future. As I say to them, they’re not just hopeful they
do actively do all that they can to see that things turn out okay. And
they also have a lot of self-belief. Optimists have faith that life will
throw challenges in the way that they can work through. They always
look to the bright future. No matter how tough things are. When things
are so rough they find a positive thing to focus on and they stay moti-
vated and hopeful. Another key trait? They’re not scared of hardship or
challenges. They just face them head on and learn from the experience
and become stronger and more resilient for it. On top of all that, people
with a positive outlook tend to be full of gratitude to things they have
in their life. They always have their eye on silver linings and appreciate
what they have.
ACTIVITY-1
Think of the current challenge that you are facing (such as strug-
gling with an online or even managing your time effectively). After
introspecting such challenges pen down that how can you turn the
situation around for better.

3.3 Factors Related to Optimism

Let me tell you, for optimism there’s no bigger factor than family life.
In reality, it’s usually the most powerful influence on our overall sense
of being optimistic. If things go wrong in our life or in our family, it’s

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 POSITIVE PSYCHOLOGY

Notes optimism that makes us go and hold things together. Positive mindset also
depends on our health and our finances. Our relationships, social lives,
and even our professional experiences determine how we will conceive
about the future and the present.
Perhaps you’re not aware, but even the weather can impact our outlook.
There are people, mostly women, who can be affected by seasonal af-
fective disorder or winter depression. But it shouldn’t be a surprise if
gloomy weather can also make us feel gloomy.
As you get older, more of life gets tossed into the bucket of experience
and that tends to throw its two cents in towards what we choose to be
an optimist or not. And over time we get to know ourselves better, so
we’ll know what to do when that isn’t the case. This learning process
is a mixture of different experiences in life types, which takes to the
confidence in the long run.
The other factor is social media, which is an either/or. On the good side,
it links us to health info, emotional support, and community building.
But often, when people engage with top companies or organizations from
their social media channels, they come away more optimistic. However,
more often social media makes us pay too much attention to physical
appearance, and it can have a bad effect on body image, especially when
it comes to being optimistic.

3.4 Importance of Optimism

3.4.1 Optimism and Subjective Well-Being

You know how sometimes people feel extremely down or super happy?
It’s often because they feel like their life is either going great or taking
a bad turn. According to Diener (2000), subjective well-being is basical-
ly how someone thinks and feels about their life. It’s all about how we
experience and evaluate different parts of our lives.
Diener’s model breaks down subjective well-being into three main parts:
(a) Frequent Positive Affect: This means regularly feeling positive
emotions like happiness, excitement, or joy.
(b) Infrequent Negative Affect: This refers to not experiencing negative
emotions, like sadness or anger, too often.

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(c) Cognitive Evaluations: This is all about how we think about our Notes
lives and how satisfied we feel overall.
Subjective well-being is actually a pretty complex idea. It’s not just about
feeling happy—it includes our emotions, thoughts, and even, to some
extent, our motivation. Well-being goes beyond just being happy with
life. It’s like a source of resilience that helps us handle tough situations
by reflecting our positive functioning, personal strengths, and overall
mental health.
It’s also a broad concept, covering everything from being optimistic to
having low levels of anger, and even feeling more satisfied at work. So,
it’s a mix of different experiences and feelings that make up how we
perceive our well-being.
Optimism plays a big role in subjective well-being, especially when it
comes to how we cope with stress. People who are optimistic often use
different coping styles like seeking social support, maintaining a fighting
spirit, using humor, or focusing on tasks to get through tough times. Ac-
cording to Avia (1997), optimism is key to feeling good about life. It’s
essential for a positive mood, well-being, and overall satisfaction with
life—all of which are important parts of having a healthy personality.

3.4.2 Optimism and Coping

Coping is basically how we adapt and respond to stress, especially in
challenging situations. According to Lazarus & Option (1966), it’s a
mechanism we use to reduce stress when we feel threatened. There’s
actually a strong link between optimism and how we cope with prob-
lems. Optimistic people tend to use problem-focused coping strategies
to tackle stress head-on.
A study by Sharp et al. (2011) shows that having an optimistic outlook
on the future can really impact how we handle situations. When someone
expects to do well, they often work harder and achieve more. Optimistic
people are more likely to set and achieve their goals, and this gives them
a stronger sense of well-being. In fact, high levels of optimism often lead
to greater life satisfaction and positive emotions, while pessimism tends
to result in lower satisfaction with life.

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Notes 3.4.3 Optimism and Health Related Behaviours

Optimistic people are generally healthier and happier. They have a better
way of coping with stress and show more resilience in tough situations.
One of the great things about optimists is that they tend to build a solid
social support system around themselves, and they’re also there to support
others who might be struggling.
Research shows that optimists engage in more health-promoting behaviors
compared to pessimists. When faced with difficult circumstances, opti-
mistic individuals stay engaged and work to overcome challenges, while
pessimistic people might disengage, escape, or even give up (Segerstrom
et al., 2003).
The positive moods and confidence levels of optimistic people help them
bounce back physically, even if their coping strategies don’t always
work perfectly. If they do encounter disappointment, it can make them
vulnerable, but their ongoing efforts to pursue their goals help improve
their ability to adjust.
Optimistic individuals tend to have high self-efficacy, which means they
feel they have control over their situations. This mindset leads to a more
positive thought process, making them see challenges as manageable,
which in turn keeps their stress levels low (Carver & Scheier, 2014).

3.4.4 Optimism and Work Performance

Living our everyday lives with a sense of optimism really helps shape
our experiences in a positive way. When people tap into their feelings of
optimism, they tend to feel healthier and more engaged with their work.
Plus, they’re less likely to experience burnout compared to those who
lean towards pessimism.
You’ll find that many employees who have an optimistic outlook on their
work and the organizational culture are much more likely to express job
satisfaction than their pessimistic counterparts. Job satisfaction really
boils down to how well employees feel their job meets their needs and
expectations.
Someone with high job satisfaction tends to have positive feelings about
their work, while a person who feels negative emotions is more likely
to express dissatisfaction. In professional settings, optimism can be a

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powerful tool. It allows employees to learn from their failures and opens Notes
the door to new ideas, experiences, and possibilities.

3.4.5 Optimism and Mental Health

Research shows there’s a negative correlation between optimism and
the onset of depression and suicidal thoughts (Chang & Sanna, 2001). It
seems that optimism plays a crucial role in moderating the link between
feelings of hopelessness and suicidal ideation (Hirsch & Conner, 2006).
People who are more optimistic generally have a more positive outlook
and lower negative expectations about their daily lives. Optimistic indi-
viduals tend to focus on broad expectations rather than getting bogged
down by how or why they should achieve their goals. The positive ef-
fects of optimism include fewer symptoms of depression, higher levels
of well-being, and a stronger sense of social support.
Having an optimistic outlook also increases the likelihood of adopting
health-promoting behaviors and effective coping strategies, which lead
to better psychological adjustment and even improved cardiovascular
health. Optimistic people are typically more resilient; they can bounce
back from stress more easily, have better coping mechanisms, and often
enjoy higher self-esteem.
This higher self-esteem comes from their tendency to focus on their
strengths and accomplishments instead of their weaknesses and failures.
It’s important to have high self-esteem for good mental health, as it’s
associated with lower levels of anxiety and depression. Additionally, op-
timistic individuals often have a vibrant social life, which contributes to
their mental well-being. Their adaptive behavior helps them receive ample
emotional and social support from those around them, further enhancing
their overall mental health.

3.5 Enhancement of Optimism

Boosting our optimism can be done in some straightforward ways! Here
are some of the best methods to enhance your optimistic outlook:

1. Thinking about the Best Possible Self:

One great technique to boost optimism is to spend some time introspect-
ing. Take a moment to think about the best possible circumstances you

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Notes envision for your future. Consider your goals and aspirations—what do
you really want to achieve? Once you’ve written down your thoughts,
take it a step further by vividly visualizing that best possible future for
yourself. Imagine all the details: what it looks like, how it feels, and
what you would be doing. Going through this process can really help
improve your mood and give you a more positive outlook on the future,
especially when it comes to managing worries. It’s all about creating a
clear picture of the possibilities ahead, which can make the challenges
you face seem a bit easier to handle.
2. Put away the To-Do List:
At the end of each day, instead of stressing about what needs to be
done the next day, try focusing on three goals that you’re excited about.
Pick one of those goals and really immerse yourself in the feelings and
experiences related to it—imagine what it would be like to achieve that
goal. This simple shift in focus can really help lift your mood, combat
emotional exhaustion, and shake off any pessimistic thoughts you might
have at the end of a long day. By concentrating on what you truly de-
sire to accomplish, you create a positive mindset that can make a big
difference in how you feel!
3. Create Something to Look Forward to:
Instead of constantly draining your energy with negative thoughts, why
not think of ways to get more out of the next day? Imagine how you
can be innovative in the way you achieve your dreams for that day.
You could spend time with others, or not, spend time contemplating, or
not, do nothing; perhaps appreciate the nature around you. I love how
by focusing on positive actions and experiences you can just feel more
energized and more motivated to get geared up for the day.
4. Reminisce:
For example, it’s nice to spend a little time to think about nice memo-
ries that we cherish to help boost our mood. We remember those happy
moments that give us that inspiration and that motivation to do the same
thing again in the future. I love that it’s a great way to remember the fun
we’ve had and a way to help motivate ourselves to continue searching
for those happy things in life!

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5. Listening to Music: Notes

We all have songs that we can remember hearing that either we fortunate
enough to think of a moment in the past or the one that we lament for
not happening in our life. Why not pick a few of those songs that lift
your spirits? Listening to songs you love and really understanding their
lyrics can do wonders for your mood. Not only can music boost your
mood, but it can also help you feel more connected to others. Plus, it can
enhance your self-esteem and overall sense of optimism. So, go ahead
and create a playlist of your favorite uplifting songs to enjoy whenever
you need a little boost!

IN-TEXT QUESTIONS
1. __________ type of optimism expects things to go well for
people but not in specific.
2. Confidence is the belief that something good will happen. (True/
False)
3. When someone predicts that his personal outcomes will be
more favourable than reality suggests then__________ type of
optimism is reflected:
(a) Explanatory
(b) Dispositional
(c) Unrealistic
(d) None of them
4. __________ reflects that how someone thinks and feels about
their life.
5. In__________ technique to enhance optimism one can reflect
on pleasant memories that he cherishes
(a) Putting away to do list
(b) Reminisce
(c) Thinking about best possible self
(d) Create something to look forward to

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Notes
3.6 Wisdom
“Wisdom is the reasoning ability as a part of in-depth understanding and
knowledge, learning about ideas and environments, judgements and using
the information expeditiously.” (Sternberg, 1985).
“Expert knowledge and judgement about important difficult and uncer-
tain questions associated with the meaning and conduct of life.” (Baltz
& Kunzmann, 2003)
“A constellation of personal attributes reflecting a high degree of cognitive,
affective and behavioural maturity that allows for an unusual degree of
sensitivity broad mindedness and concern for humanity.” (Kramer, 2000)
Many philosophers and thinkers view wisdom as the key to living a good
life. It’s all about integrating knowledge, experience, and an understand-
ing of life’s unpredictability. Wise individuals tend to approach life’s
challenges with optimism. They believe they can solve problems, which
is why you’ll often find them staying calm during setbacks and failures.
Their perspective helps them navigate tough times with grace, showing
that wisdom and optimism go hand in hand!
According to Sternberg (2002), wisdom aligns with our thinking, help-
ing us become aware of the unpredictable nature of life events. Kramer
(2000) also pointed out that wisdom consists of two key elements: being
open to new experiences and having the ability to reflect on and grapple
with the problems we face. Kramer suggests that wise individuals have
a remarkable ability to transform negative experiences into something
life-affirming. This means they can take challenges and difficulties and
turn them into opportunities for growth and understanding. Isn’t that a
powerful way to look at wisdom?
3.6.1 Relationship of Wisdom with Intelligence
We must understand that with these great words; Wisdom and Intelligence,
they have something common to each other, even though they serve sep-
arate purposes. The skill of gaining and using knowledge is taken to be
intelligence. In whatever we do, it helps us solve problems, learn new
concepts, and do the task better. Intelligence, then, is simply the ability
to know the right answers and figure out the fastest way through.
And on the other hand, wisdom ought to be described as a knowledge
with a deeper meaning and more wisdom toward it. Having the informa-
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tion itself is not enough; it’s knowing how to use that information in the Notes
real world, especially when it comes to making decisions that impact us
and other people. Wisdom - qualities like judgment, insight and empathy
–allows us to figure out ways to navigate mind-boggling social slights
and moral impasses.
Intelligence can get us through some things, but wisdom can broaden
our way of seeing the complexities of life. Thus, you might be intelli-
gent enough to comprehend a complicated quandary at the office, but
wisdom can inform you of basic questions such as, how best to solve
such quandary in a way as to consider the feelings and perspective of
your colleagues.
Well, intelligence is the tool and wisdom is how to use it right and well.
Together they complement each other and together we lead more fulfilling
more meaningful lives.
3.6.2 Structure of Wisdom
According to Sternberg (1998), wisdom is made up of patterns of behavior
that are valued by society because they demonstrate excellent psycho-
logical qualities. These qualities include knowledge, thoughtful thinking,
certain personality traits, positive emotional responses, and motivation.
Wisdom has three key components: cognitive, reflective, and affective.
The cognitive dimension of wisdom refers to the ability to understand
life deeply, especially in terms of the intrapersonal (within oneself) and
interpersonal (between others) aspects. This is a crucial part of positive
psychology because it encourages personal growth. Through self-reflec-
tion, a person can not only learn to accept the truth about themselves
but also better understand others’ behaviors and motives. This ability to
reflect and empathize is what helps wise individuals navigate life with
a deeper sense of meaning and connection.

3.7 Importance and Application of Wisdom

Learning to become wise is an absolute key in today’s life with regard
to taking necessary decisions to avoid future suffering. With wisdom we
know what may come from our actions, not just for ourselves but for
others as well. Wisdom means understanding to apply knowledge with
discretion and insight. It makes us happier and enjoying better lives.

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Notes Wisdom is important for many reasons. The one that adds fuel to hap-
piness and fulfillment was the biggest. Making good decisions doesn’t
mean just the immediate, you also consider the long-term effects. This
is what keeps joy in our lives.
Wisdom also serves to make a greater contribution to our communities.
It teaches us how to maintain our needs whilst respecting the needs of
others. Wisdom is incredibly valuable in the workplace—it helps employ-
ees deal with relationships with other staff and make important decisions.
Ultimately, they get there, ‘cuz finally, prudent people deliver more
happiness in their work than they do pain because they can successfully
overcome whatever challenges present themselves.
The basic description of wisdom is a blend of knowledge, experience and
a profound grasp of life together with the capacity to withstand some
uncertainty. We can use this to help us make sound decisions that en-
hance the quality in our lives and guide us into our more ethical changes
for the better. Wisdom itself is to help us to realise that’s what we’re
meant to be doing with our lives, not allowing life just to just pass us
by without meaning or joy. It aids us in not regretting our decisions and
starting without guilt. Principles show us how to live, how to enjoy life,
and how not to waste our time.

3.7.1 Wisdom and Mental Health

It is also a role that plays an important part in how our mental health
can be working — specifically self-actualisation and personal growth.
Contributions of both Erikson and Jung are important when we look at the
connection between wisdom and mental health. According to his personality
theory, successful attainment of wisdom and integrity was attained during
the highest stage of personality development. Reaching this last stage of
development, he thought, is dependent on your ability to conquer earlier
life stages with the support of a positive social environment.
There is adjustment and then there is wisdom beyond adjustment. There
is some growth required but wisdom grows from the combination of
growth and life. Adjustment alone cannot reach it.
Wisdom can be tremendously good for mental health. It is not just
about knowledge but about the fact of knowledge and application of that
knowledge to encourage personal improvement, to foster a more positive

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and productive overall being. Indeed, some of the studies even believe Notes
that wisdom plays a role in the prevention of some subclinical psychot-
ic symptoms. This essentially means that wisdom (which includes deep
understanding, empathy, emotional regulation and good decision making)
can act as protection against detrimental effects of some mental health
challenges.
Wisdom has come to be a topic of interest in recent years, especially,
among other things, because of its relationship with the healthy and suc-
cessful aging (Staudinger, 2011). As we age, wisdom has been associated
with better outcomes including subjective well-being, happiness, resilience
and life satisfaction. Besides, with their use, we can conquer emotional
problems such as depression, fear of death, loneliness or negative emo-
tions. It can also help improve decision making, interpersonal relations
as well as daily functioning and as a preventive and therapeutic factor
of good mental health.
ACTIVITY-2
Collect quotes, images, and ideas that represent wisdom to you.
Display them on a board in your study space as a daily reminder to
seek wisdom in your actions and thoughts. When you will collect
and read these quotes it will motivate you to incorporate them into
your everyday life which will certainly add on to your wisdom

3.8 Theories of Wisdom

3.8.1 Balance Theory

Robert Sternberg’s Balance Theory of Wisdom defines wisdom as using
your intelligence, creativity, common sense, and knowledge—guided by
positive ethical values—to achieve a common good. According to this
theory, wisdom is about balancing your personal interests, the interests
of others, and broader societal concerns, both in the short term and the
long term.
Sternberg’s theory suggests that wise individuals can understand different
perspectives, gain a deep understanding of the world, and come up with
meaningful solutions to difficult problems. Ultimately, their actions are
aimed at achieving a common good for everyone involved.

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Notes

Figure 3.1: Balance Theory of Robert Sternberg

According to Sternberg’s model, wise people go through a process that
resembles high-level moral decision-making. It starts when they face a
real-life problem, which activates their reasoning skills—skills that begin
developing in adolescence and continue into adulthood. As they approach
the problem, their life experiences and personal values play a key role
in how they use their knowledge to balance their interests with those of
others. A person striving to be wise will then evaluate the likely out-
comes of their solutions. They assess whether they need to adapt to the
situation—whether it’s an environmental or cultural challenge—shape the
environment to fit their solution, or find a new environment where their
solution can work effectively. Ultimately, the goal is to achieve balance
and address the common good with their chosen solution. Sternberg also
notes that wisdom is about making judgments when there are conflicting
interests and no clear solution, requiring a thoughtful approach to resolve
these challenges.
3.8.2 Implicit Theory
Implicit theories of wisdom focus on what people believe about wisdom
and how they perceive the characteristics of wise individuals. These
theories look at the mental representations or beliefs people form about
what wisdom is and what makes someone wise.

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For instance, Clayton (1975) identified three key traits that wise people Notes
tend to have:
1. Affective characteristics like empathy and compassion,
2. Reflective processes such as intuition and introspection,
3. Cognitive capacities like experience and intelligence.
Baltes (1993) studied wisdom through cultural and historical writings
and found that wisdom addresses important and difficult life issues. It
includes knowledge that has great scope, depth, and balance, which is
applied to specific life situations. He also emphasized that wisdom seeks
to combine mind and virtue. Although wisdom can be tough to attain,
it is easily recognized when we see it. Interestingly, implicit theories
of wisdom can vary by cultural context, even though there are some
similarities across cultures. For example, in Eastern cultures, wisdom is
often seen as a balance between cognitive and affective qualities, such
as compassion, humility, and open-mindedness. In contrast, in Western
cultures, wisdom tends to emphasize intelligence, problem-solving, and
planning—giving more weight to the cognitive processes over emotional
ones. This highlights how different cultures value different aspects of
wisdom when defining a wise person.
3.8.3 Explicit Theory
The explicit theory of wisdom is all about how wisdom shows up in our
behavior. It’s tied to decades of research on personality and cognitive
development and highlights how practical knowledge helps people func-
tion at their best.
These theories focus on both thinking and behavior, showing how wisdom
grows as we develop. Jean Piaget, for instance, had a famous theory about
how our thinking changes as we grow up. He went over the stages of
children from the sensorimotor stage up to the formal operational stage
where they can use logical reasoning and test the ideas systematically.
This happens all through first 12 years of life.
Riegel (1973) took Piaget’s ideas further, proposing a more advanced way
of thinking called “dialectical operation”—which can also be thought of
as wisdom. This kind of thinking involves being reflective, balancing
different pieces of information, and seeking truth within cultural and
historical contexts.

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Notes Then there’s Erik Erikson, a lifespan theorist, who saw wisdom as part
of what it means to develop fully as a person. For him, wisdom reflects
maturity—when someone cares about the greater good and goes beyond
their own personal interests.

3.9 Ways to Enhance Wisdom

Enhancing wisdom involves cultivating certain qualities and behaviors
that foster deep thinking, empathy, and a balanced perspective. Here are
some ways to enhance wisdom:

1. Consider Others:
Empathy for others is just part of being wise. It’s about being people who
can care for and with people. What’s so crazy about that—when you’re
making a choice a wise person doesn’t only think about themselves,
they think about how the choice will affect those around them. And we
don’t live in isolation so it’s important to acknowledge community and
integration around us. The very idea of wisdom is to make decisions
within context, knowing that your choices will impact even the people
around you.

2. Manage Oneself:
Being able to regulate your emotions is another major part of wisdom.
As you grow wiser you need to keep an eye on your feelings and also
have time to consider your own thoughts, opinions, as well as attitudes.
Now you will know when to share and how to manage your emotions
properly. On top of that, wise people are authentic too. Authenticity is a
wise and healthy tone for relationships in a world where we are always
showing our Instagram/Beckham version of ourselves.

3. Seek Diversity:
According to experts, wisdom is closely tied to being tolerant of diverse
values, but it goes even deeper than that. True wisdom requires constant
learning, which can only happen when you’re genuinely open to different
perspectives and accept that you don’t have all the answers. Wise people
are humble—they recognize that their viewpoint isn’t the only one and
appreciate just how much there is still to learn. As Sockman once said,

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“The larger the island of knowledge, the longer the shoreline of wonder.” Notes
Wisdom is about asking questions, listening, and seeking to understand
and appreciate all the things we don’t yet know.

4. Embrace Uncertainty:
Another key aspect of wisdom is the ability to navigate ambiguity effec-
tively. As humans, we naturally crave clarity and certainty, but growing in
wisdom helps us manage this need and make decisions, take action, and
move forward even when things are unclear. It’s a bit like having agile
expertise—taking small steps and making gradual improvements allows us
to keep moving forward without getting stuck. In this way, wisdom helps
us make steady progress, even when facing uncertainty or challenges.

5. Take a Long-term View:

Wisdom also comes from the ability to put aside short-term gratification
for long-term benefits. This could mean investing in yourself by pursuing
more education to advance your career or skipping that extra cupcake
so you can fit into the dress you want to wear for your daughter’s wed-
ding. It’s about making decisions that serve your future, rather than just
satisfying immediate desires.

IN-TEXT QUESTIONS
6. __________is a deeper understanding and ability to apply
knowledge thoughtfully.
(a) Intelligence
(b) Optimism
(c) Spirituality
(d) Wisdom
7. Which of the following are not the key components of wisdom?
(a) Cognitive
(b) Behavioural
(c) Reflective
(d) Affective

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Notes 8. Wisdom helps us to make sound decisions. (True/False)

9. ________highlighted that achieving wisdom and integrity is
highest level of personality development.
(a) Carl Rogers
(b) Carl Jung
(c) Erik Erikson
(d) Erich Fromm
10. ________gave balance theory of wisdom.

3.10 Concept of Flow

Flow, as explained by Csikszentmihalyi and his team, is that feeling of
being totally immersed and focused on what you’re doing. It’s like when
you’re so into an activity that you lose track of time and everything else
fades into the background—that’s what people often call “being in the
zone.”
Flow can happen during all kinds of activities, whether you’re learning
something new, being creative, or playing a sport. When you’re in flow,
distractions disappear, and time just seems to fly by. But to get into that
state, you need to be genuinely interested in what you’re doing, minimize
distractions, and tackle the challenges that come your way.
The best part about flow is that you perform better and learn better
while you’re enjoying the task more. When you’ve got this mindset, you
become more productive and efficient. The challenge of the task versus
your own ability has to be just right—to be too much a challenge, it
can make you use you get anxious, but to be too easy, you can become
bored. The only place where flow happens is where your skills and the
challenge meet exactly in the sweet spot.

Characteristics of Flow
When you’re in a state of flow, the experience unfolds moment by mo-
ment, and it comes with a few key characteristics:
1. Intense Focus: You’re so into what you’re doing that you’re completely
locked in on it and are fully absorbed in the moment.

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2. Merging of Actions and Awareness: They feel natural … almost Notes

automatic … as if your mind and body are soaring along as if they
are in perfect sync.
3. Loss of Self-consciousness: You’re not thinking about yourself or
what people think about you, and you’re engaged in the task.
4. Sense of Control: You know how to respond then you feel confident
that you can handle whatever comes your way.
5. Intrinsic Reward: The pleasure we get from the activity itself doesn’t
necessarily have to be based on external rewards.
Achieving flow is all about intentionally directing your attention to the
task at hand. It requires deep concentration and a total focus on the pres-
ent. However, staying in flow can be tricky, especially since distractions
or even your own thoughts can pull you out of that focused state and
impact your performance.
ACTIVITY-3
Spend 10 to 15 minutes each day to do some diary entry in which
you can focus on your thoughts, feelings and experiences without
any judgement. In this process you can also reflect on the moments
when you experience flow.
This activity will help you to have deep concentration and self-re-
flection which can further help you to understand better about the
experience of flow.

3.11 Flow and Optimal Experience

3.11.1 Flow and Autotelic Personality

To experience flow, you need a mix of personality traits, like curiosity,
persistence, and a low focus on yourself. One interesting concept is the
autotelic personality—this is someone who enjoys life and engages in
activities for their own sake, rather than just to reach some external goal.
People with autotelic personalities tend to spend more time in flow, and
this can tell us a lot about their personality. They excel at balancing the
challenges they take on with the skills they’re developing. Essentially,
they’re good at finding that sweet spot where they can challenge them-
selves while also building their abilities.
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Notes Autotelic personalities consist of receptive qualities, for example, being

open-minded, and active ones, for example, engagement and persistence.
They need supportive environments like good families and the right kind
of schools—ones where there’s some challenge and some support, where
there’s some independence and some cooperation.
You see that autotelic people choose situations with lots of action oppor-
tunities and skills involved which fit their nature of growth. According to
Surges, what’s interesting is that when people are in flow it seems like
they’re not under any stress at all, yet when people lack those properties
they can feel the complete opposite.

3.11.2 Flow and Motivation

The flow theory suggests that a person’s intrinsic motivation comes from
an internal drive rather than external pressures to earn a reward. In other
words, the experience of flow is so enjoyable that people want to keep
engaging in the activity just for the pleasure of it. This theory highlights
that intrinsic motivation arises from within, allowing individuals to pursue
activities for their own sake.
Flow is a natural human experience that showcases the peak of our adap-
tive learning abilities. What brings someone into their potential flow state
is unique to each person—what fulfills one person might not resonate
with another. However, various societal structures, like school systems,
cultural norms, and workplace environments, can either support or hinder
a person’s ability to engage in activities they truly enjoy.
Once someone has mastered a particular challenge, they might start to feel
bored and lose that sense of flow unless they seek out a new, higher-level
challenge. Staying in a state of flow allows for continuous learning and
growth, showing that there’s always an opportunity to develop, no matter
where you are in your journey.

3.11.3 Flow and Happiness

Studies have shown that achieving a state of flow is a major driver of
happiness. When we experience flow, we tap into positive emotions, and
over time, these experiences can even contribute to a longer life. People
do not define flow as a secret to happiness, but a lot of many consider
flow is a secret to happiness because it allows people to pursue their
long-term goals effectively.
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As well, flow can make us more resistant in the face of problems. It Notes
helps redirect the stress and everything negative to something that’s going
to motivate and inspire you. One of the reasons that this state of flow
can help protect us from psychological issues like depression, stress and
anxiety. Regular flow experience tends to be better off in life.
When we are so into pursuing a hard goal or doing an activity that fits
in so well with our talents, we get into the flow. No matter whether we
are in professional or recreational settings, having a flow experience
increases not only our positive emotions but also our performance and
our commitment to important goals. Those who enter this state often will
also begin developing other positive traits such as higher self-esteem,
improved concentration, and better work performance.
Ultimately, flow is about experiencing what we truly want: happiness. But
it can be done in any task or job and it takes ongoing effort. Csikszent-
mihalyi was good at pointing out, “The good things in our lives aren’t
passive, receptive, and relaxing...” The feeling of completing something
difficult and worthwhile always happens when a person’s body or mind is
driven to its limit, done so voluntarily to reach or accomplish something.”

3.12 Applications of Flow

The state of flow can be applied in various settings, and there are some
really valuable insights we can take from it. Here are a few notable
applications:
1. Skill Development: Flow theory can be a game changer for educators
when designing curricula and learning activities. By creating tasks
that match students’ skill levels and offering immediate feedback,
teachers can really help students acquire and master new skills
(Peifier et al., 2022).
2. Optimal Learning Environments: Research on flow shows that how
we design learning environments can significantly impact student
engagement and outcomes. If we create spaces that are challenging,
supportive, and aligned with students’ interests, we can enable those
flow experiences that lead to deep learning (Rodriguez A., 2017).
3. Motivation and Well-Being: One of the key takeaways from flow
theory is the importance of intrinsic motivation for peak performance

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Notes and well-being. Educators can boost intrinsic motivation in their

students by encouraging autonomy, competence, and connection
during the learning process, which can lead to more flow experiences
(Wagner L. et al., 2020).
4. Classroom Management: It can really help teachers figure their
classrooms out more, in terms of when the motion of flow is taking
place and how to deal with it. With clear instruction, structuring
work well, and the appropriate level of challenge, educators can
create an environment which encourages flow and a more enjoyable
classroom experience (Karwowski M., 2018).
Through applying these insights, we can transform learning environments
to be more interesting and more effective for students, and for the teachers.
IN-TEXT QUESTIONS
11. __________is the feeling of being totally immersed and focused
on what one is doing.
(a) Wisdom
(b) Optimism
(c) Spirituality
(d) Flow
12. Flow cannot make the task enjoyable. (True/False)
13. __________is not the characteristic of flow.
(a) Intense focus
(b) Sleeping
(c) Loss of self-consciousness
(d) Intrinsic reward
14. People with autotelic personality tend to spend more time on
flow. (True/False)
15. Which of the following is not the application of flow?
(a) Skill development
(b) Motivation and well-being
(c) Optimal learning environment
(d) Sleeping

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Notes
3.13 Spirituality
“Spirituality is the feeling, thought, and behavior that arises from a search
for the sacred,” as Hill and colleagues put it in 2000. Pargament and
Mahoney also define it simply as “a search for the sacred” in 2009. When
we look at spirituality through the lens of positive psychology, it’s seen
as a meaningful human experience that helps us build resilience during
tough times and leads us toward a more fulfilling life.
In this context, spirituality emphasizes practices like gratitude and
thanksgiving to create a richer life. It encourages us to shift our focus
from our own needs to the interests of others. Interestingly, young adults
who embrace faith and believe in a higher power tend to report feeling
happier and more fulfilled.
At its essence, spirituality is all about feeling connected to something
greater than ourselves. Many people are on a quest for meaning and pur-
pose, seeking peace and contentment along the way. Research has shown
that spirituality is positively linked to qualities like gratitude, forgiveness,
and empathy, especially in older adults.
For some, the spiritual journey is smooth and steady, while others may
experience sharp shifts along the way. No matter the path, spirituality
plays an important role in how we navigate life and connect with those
around us.

Characteristics of Spirituality
Various positive psychologists have found that spirituality is closely linked
to mental health and can play a significant role in managing substance
abuse, improving marital relationships, parenting, coping strategies, and
even moral decision-making. When people deepen their spiritual com-
mitments, it often boosts their hope and optimism.
Interestingly, the relationship between spirituality and positive states can
go both ways. Researchers have confirmed that spirituality is connected
to many positive traits, contributing to a person’s overall development
and well-being.
One of the key aspects of spirituality is heightened self-awareness. But
here’s the twist: when we talk about the “self,” we’re not referring to

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Notes the individual personality or the “you” you’ve identified with your whole
life. Instead, this deeper Self is more impersonal. A spiritually inclined
person recognizes that this life is just a tiny drop in the vast ocean of
their true nature. This perspective allows them to step back and observe
their actions and interactions with the world as a curious exploration
rather than getting bogged down in the details of everyday life. This shift
leads to a lighter, more peaceful, and joyful existence.
As you embark on a spiritual journey, you’re likely to cultivate a great-
er sense of joy, peace, and unconditional love for yourself and others.
You’ll find that your physical senses become sharper; moving through
the world will feel like an extraordinary experience. You’ll notice that
flowers smell sweeter, the sky looks clearer, and everyone you encounter
seems more beautiful and radiant.
Of course, this transformation doesn’t happen overnight. It’s a gradual
process that comes from consistently practicing loving kindness and
compassion. Ultimately, it’s possible to choose joy, peace, and love in
your life. A spiritually minded person will prioritize these feelings, even
if it requires some sacrifices along the way.
Effects of Spirituality on Mental Health
Spirituality can mean different things to different people, and the vari-
ety of spiritual beliefs and practices is just as diverse as the individuals
who embrace them. But despite this diversity, one thing remains clear:
spirituality can have a significant impact on our mental health.
At its core, spirituality relates to your sense of purpose and meaning in
life. It’s what gives you that feeling of worth and direction. While many
people often confuse spirituality with religion, they’re not quite the same
thing. Of course, they’re connected, but you don’t have to be a part of
a particular religion; you can definitely be spiritual. But religious peo-
ple usually practice a defined faith, they may be members of differing
groups or traditions.
I have many people who are coming to realize that their spiritual beliefs
are guiding their decision making and it helps them to become better
relationships with themselves, others, and the unknown. Spirituality can
help calm in stressful times, provide purpose, even forgiveness during
stressful times or when survival is threatening from illness.

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Here are some of the positive impacts of spirituality on mental health: Notes
1. Increased Sense of Purpose: There is a higher level of peace, hope
and meaning you can have in spirituality.
2. Boosted Confidence and Self-Esteem: Engaging with the spiritual
side of yourself will help you boost your confidence, self-esteem
and your self-control.
3. Understanding Life Events: Always, it can help you get a grasp
on events that are taking place in your life, it can give you clarity
in trying times.
4. Resilience in Illness: Spirituality gives us libations to treat our
bodies and when we are unwell it helps in resilience and aids in
faster recovery.
5. Supportive Community: When you’re in a spiritual community, you
often have more support from other people.
6. Improved Relationships: Spirituality can inspire you to roll up your
sleeves and work on improving these relationships with yourself
and around you.
In short, spirituality can be a powerful ally in navigating life’s ups and
downs, contributing positively to our mental well-being.

3.14 Factors Enhancing Spirituality

Now growing our spirituality can truly help us get through the challenges
of life and make a life that is joyful and fulfilling. Here are some key
ways spirituality can make a difference:

1. Hopefulness
Spirituality is one of the great gifts of hope and optimism. It helps us
realise that there’s a better future ahead. No matter how much you stay
hopeful when things get tough, it’s inevitable that life is going to throw
things at us that seem so crazy that you might even give up. As we grow
spiritually, so we become more resilient, able to recover from life’s ups
and downs.

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Notes 2. Compassion and Understanding

We can so easily fall into the trap of judgment and criticism of others.
But as we get spiritually yours we realize how much healthier it is to
develop compassion and understanding. This changes our motivation to
go out be help serve others but it also makes us a healthier person. A
compassionate lens offers a frame of viewing life to help us see connec-
tions within us with others that lets us understand we can have a positive
influence in their lives.

3. Sense of Purpose and Meaning

It is important to acknowledge that we have our purpose in our lives.
We have a reason to be here, we have to make a difference. In the fast
paced, materialistic world we live in our yearning to connect, to be
meaning, can easily get lost, says an editorial in the International Journal
of Children’s Spirituality. Without that spiritual connection it’s easy to
forget what really matters.

4. Inspiration and Appreciation

We’re open to inspiration if we look for it. There’s so much to be grateful
for, and life throws it at us. We grow spiritually, and find beauty and
wonder within what we ordinarily would see as mundane. We start to get
inspired and we feel joyful on the little things we miss to sometimes.

5. Peace of Mind
Connecting with a higher power is a vital part of spirituality, and it
doesn’t matter what label we use for that source. What’s crucial is the
feeling that there’s something greater than us and that we don’t have to
carry our burdens alone. Learning to “let go” of emotional baggage can
lead to a profound sense of peace.
In essence, nurturing our spirituality can profoundly impact our lives,
helping us to become better, more complete individuals who are equipped
to face whatever challenges come our way.

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IN-TEXT QUESTIONS Notes

16. __________emphasizes practices like gratitude and thanksgiving

to create a richer life.
17. Heightened self-awareness is a key aspect of spirituality. (True/
False)

3.15 Summary
In this chapter we explored the positive psychological concepts of opti-
mism, wisdom, flow, and spirituality, emphasizing their significance in
enhancing individual well-being and life satisfaction. Optimism, defined
as a hopeful outlook and expectation of positive outcomes, is examined
through types like dispositional and explanatory optimism. Optimism’s
impact on subjective well-being, coping mechanisms, and health-related
behaviors is discussed, revealing that optimistic individuals tend to handle
stress better and pursue healthier lifestyles. By contrast, the other per-
spective of wisdom is a deeper, experiential knowledge that helps people
engage with complicated social situations with compassion, judgment, and
self-regulation. Rather than merely as intellectual ability, it is presented
as a combination of cognitive, reflective and affective traits underpinning
sound decision making and personal growth and fulfillment.
The rest of the chapter explored the idea of “flow” when an individual
is totally immersed in activities they are good at, which motivates in-
trinsically and raises the limits of performance and learning. Improving
the focus, resilience, and happiness, flow is linked to. In addition to this,
spirituality is being defined as a sense of being meaningfully connected
to something of greater size than just one’s self, frequently manifested
in gratitude, empathy and realizing one’s has. Spirituality helps mental
health by promoting hope, compassion and purpose. Together, these con-
cepts come together to create a well-rounded approach to positive mental
health that should help contribute to a fulfilling, resilient life.

3.16 Answers to In-Text Questions

1. Dispositional optimism
2. False

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Notes 3. (c) Unrealistic

4. Subjective well-being
5. (b) Reminisce
6. (d) Wisdom
7. (b) Behavioural
8. True
9. (c) Erik Erikson
10. Robert Sternberg
11. (d) Flow
12. False
13. (b) Sleeping
14. True
15. (d) Sleeping
16. Spirituality
17. True

3.17 Self-Assessment Questions

1. Explain the concept of optimism and discuss its importance in
enhancing an individual’s well-being.
2. What are the types of optimism, and how do dispositional and
explanatory optimism differ in their application?
3. Describe the significance of wisdom and discuss how it is distinct
from intelligence in personal and social contexts.
4. How does Csikszentmihalyi’s concept of “flow” relate to optimal
experiences and motivation?
5. Outline the factors that contribute to enhancing spirituality and explain
how spirituality impacts mental health.
6. Analyze the relationship between optimism and coping strategies,
specifically in stressful situations, and provide examples.

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Notes
3.18 References
‹ ‹Tennen,H., & Affleck, G. (1987). The costs and benefits of optimistic
explanations and dispositional optimism. Journal of personality,
55(2), 377-392.
‹ ‹HALIMA, S. A. (2019). THE TRANSITIVITY PROCESS IN THE
SHORT STORY” HE” BY KATHERINE ANNE PORTER (Doctoral
dissertation, DIPONEGORO UNIVERSITY).
‹ ‹Bailis,D. S., Chipperfield, J. G., & Perry, R. P. (2005). Optimistic
social comparisons of older adults low in primary control: a prospective
analysis of hospitalization and mortality. Health Psychology, 24(4),
393.
‹ ‹Buchanan, G. M., & Seligman, M. E. P. (Eds.) (1995). Explanatory
style.
‹ ‹Chang,E. C. (2001). Optimism & pessimism: Implications for theory,
research, and practice. American Psychological Association.
‹ ‹Scheier,
M. E., & Carver, C. S. (1987). Dispositional optimism
and physical well-being: The influence of generalized outcome
expectancies on health. Journal of personality, 55(2), 169-210.
‹ ‹Joseph,S. (2015). Positive psychology in practice: Promoting
human flourishing in work, health, education, and everyday life.
John Wiley & Sons.
‹ ‹Hefferon,K., & Boniwell, I. (2011). Positive psychology: Theory,
research and applications. McGraw Hill Education (UK).
‹ ‹Snyder,C. R., & Lopez, S. J. (Eds.). (2001). Handbook of positive
psychology. Oxford University Press.
‹ ‹Segerstrom, S. C., Castañeda, J. O., & Spencer, T. E. (2003).
Optimism effects on cellular immunity: testing the affective and
persistence models. Personality and individual differences, 35(7),
1615-1624.
‹ ‹Diener,E. Subjective well-being: The science of happiness and a
proposal for a national index. Am. Psychol. 2000, 55, 34–43.
‹ ‹Lazarus,R. S., & Option, E. M. (1966). The study of psychological
stress Anxiety and Behavior.-N.

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 POSITIVE PSYCHOLOGY

Notes ‹ ‹Staudinger, U. M., & Law, A. A Short Historical Account of Wisdom.

‹ ‹Nakamura,J., & Csikszentmihalyi, M. (2002). The concept of flow.
Handbook of positive psychology, 89, 105.
‹ ‹Barton, Y. A., & Miller, L. (2015). Spirituality and positive psychology
go hand in hand: An investigation of multiple empirically derived
profiles and related protective benefits. Journal of religion and
health, 54, 829-843.
‹ ‹Davis, E. B., Worthington Jr, E. L., & Schnitker, S. A. (2023).
Handbook of positive psychology, religion, and spirituality (p. 513).
Springer Nature.
‹ ‹Chang, E. C., & Sanna, L. J. (2001). Optimism, pessimism, and
positive and negative affectivity in middle-aged adults: a test of a
cognitive-affective model of psychological adjustment. Psychology
and aging, 16(3), 524.
‹ ‹Hirsch, J. K., & Conner, K. R. (2006). Dispositional and explanatory
style optimism as potential moderators of the relationship between
hopelessness and suicidal ideation. Suicide and Life-Threatening
Behavior, 36(6), 661-669.
‹ ‹Staudinger, U. M., & Glück, J. (2011). Psychological wisdom
research: Commonalities and differences in a growing field. Annual
review of psychology, 62(1), 215-241.
‹ ‹Peifer,C., Wolters, G., Harmat, L., Heutte, J., Tan, J., Freire, T., ...
& Triberti, S. (2022). A scoping review of flow research. Frontiers
in Psychology, 13, 815665.
‹ ‹Rodríguez-Ardura, I., & Meseguer-Artola, A. (2017). Flow in
e-learning: What drives it and why it matters. British journal of
educational technology, 48(4), 899-915.
‹ ‹Wagner, L., Holenstein, M., Wepf, H., & Ruch, W. (2020). Character
strengths are related to students’ achievement, flow experiences,
and enjoyment in teacher-centered learning, individual, and group
work beyond cognitive ability. Frontiers in psychology, 11, 1324.
‹ ‹Karwowski, M. (2018). The flow of learning. Europe’s journal of
psychology, 14(2), 291.

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Notes
3.19 Suggested Readings
‹ ‹Gable,S. L., & Haidt, J. (2005). What (and why) is positive
psychology?. Review of general psychology, 9(2), 103-110.
‹ ‹Peterson,
C. (2006). A primer in positive psychology. New York:
Oxford University Press.

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L E S S O N

4
Positive Psychology
Intervention
Ms. Vidyut Singh
Assistant Professor
Department of Psychology
School of Open Learning
University of Delhi
Email-Id: vidyut.singh@sol-du.ac.in

STRUCTURE
4.1 Learning Objectives
4.2 Concept of Positive Thinking
4.3 Difference between Optimism and Positive Thinking
4.4 Factors Enhancing Positive Thinking
4.5 Advantages of Positive Thinking
4.6 Positive Thinking as an Intervention
4.7 Meditation
4.8 Types of Meditation
4.9 Benefits to Practice Meditation
4.10 Concept of Gratitude
4.11 Theories of Gratitude
4.12 Importance of Gratitude
4.13 Components of Gratitude
4.14 Cultural Expressions of Gratitude
4.15 Factors Affecting Gratitude
4.16 Concept of Kindness
4.17 Impact of Culture on Kindness
4.18 Factors Affecting Kindness

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Notes 4.19 Benefits of Expressing Kindness

4.20 Kindness as an Intervention
4.21 Summary
4.22 Answers to In-Text Questions
4.23 Self-Assessment Questions
4.24 References
4.25 Suggested Readings

4.1 Learning Objectives

After reading this chapter you will be able to:
‹ ‹Analyse the concept of positive thinking.
‹ ‹Evaluate the difference between optimism and positive thinking.
‹ ‹Analyse the concept of meditation.
‹ ‹Understand the importance and applications of wisdom.
‹ ‹Analyse the concept of gratitude.
‹ ‹Evaluate the theories of gratitude.
‹ ‹Understand the concept of kindness.
‹ ‹Analyse the influence of culture on kindness.

4.2 Concept of Positive Thinking

Case Study

Scenario: Recently, in a major challenge, 28-year-old software engineer

Riya was facing. They were on a tight deadline with a critical project
in which her team was working on, and now she was being sent to
integrated complex code into the system. Riya just two days before
submission found out that integration had several bugs, which caused
the system to crash.
Riya was worried at first, because she would probably fail the project
and, thus, affected by her reputation. But instead of thinking negative
thoughts she started to think of something positive. She would reframe

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that situation by telling herself that there is always a solution to every Notes
problem and that setback is part of growth. She recalled past times she
overcame it.
With this mindset, Riya approached her team calmly, explained the situa-
tion, and together, they brainstormed ways to fix the issue. They worked
late hours but remained focused and positive, believing that the project
could still be completed successfully. The team resolved the bugs and
delivered the project on time, receiving praise from their client for their
dedication and teamwork.

Outcome: Riya’s ability to shift her focus from panic to problem-solving,

through positive thinking, not only helped her manage the stress but
also allowed her to lead her team effectively. By staying positive, she
transformed what could have been a failure into a successful learning
experience.

Introduction
This case highlights how positive thinking can empower individuals to
manage challenges, stay resilient, and achieve success even in difficult
circumstances.
Positive thinking is essentially an attitude that shapes how we think,
feel, behave, and even speak (McGrath, 2004). It’s regarding facing life’s
challenges with a positive mindset. Now, this doesn’t mean we should
ignore the negatives in our lives. Instead, it’s about making the best of
difficult situations, seeing the good in others, and having a positive view
of ourselves and our abilities. When we practice positive thinking, we
tend to approach tough situations in a more productive and optimistic
way, focusing on what could go right rather than what could go wrong.
A lot of positive thinking starts with self-talk—those thoughts constantly
running through our minds. If most of those thoughts are positive, chances
are we’re optimistic and practicing positive thinking. It’s not just about
hoping for the best but also believing that good things are possible, which
naturally influences our actions.
Our expectations for the future often shape how we behave. When people
believe they can achieve their goals, they keep pushing forward, even
when progress is slow or challenging. But if they think their goals are

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Notes unattainable, they tend to give up. So, our mindset can either keep us
striving toward our goals or make us give up too soon.
Positive thinking often goes hand-in-hand with optimism, hope, joy, and
well-being. Optimistic people are better at handling stressful situations
because they tend to use functional, problem-focused coping strategies
(Cantor et al., 1991). Research shows that positive thinking is much more
than just having a sunny attitude—it can create real value in our lives
by helping us develop skills and mindsets that last long after the initial
challenge has passed.

Characteristics of Positive Thinking

1. Resilience
Resilience is the ability to bounce back from the stresses we encounter
in life. People who demonstrate resilience can handle tough situations
with more ease, maintain hope even in the face of hardships, and avoid
getting overwhelmed by negative emotions. A great example of this
was during the COVID-19 pandemic. For the ones that did well in this
uncertain stress, they had a constant positive attitude and were quick to
adapt to the continuous changing circumstances around them. Flexible
people are resilient, they are able to get through dreaded trials that will
still be there the next day, or the day after that.

2. Courage
The courage enables us to move ahead to achieve what we desire with
confidence that the fear of failure, rejection or whatever else our minds
choose not to make reality isn’t a barrier. Not all people are courageous,
who don’t shy away from failure and who instead see it as an opportu-
nity to gain an experience. This courage has built as there is a positive
mindset and in which we are able to reach what we want and grow both
personally and professionally. Setbacks are a way forward with courage,
not perception that prevents all forward movement.

3. Optimism
Really, it’s just a form of optimism which is embedded in positive think-
ing. So, it’s not about glossing over problems and always being overly
positive; it’s about knowing when we’re stuck in negative thinking and

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adjusting. To his surprise, studies actually show that optimism can make a Notes
vast difference — even helping people deal with tough health challenges.
That attitude — that hopeful, forward looking — isn’t just good for our
spirits — it actually works for our health and general well-being. That’s
what helps us keep going when it’s hard.

4. Gratitude
Grateful people in general are generally happier and healthier, period.
They take time to enjoy the little things, like a sunny day, their family,
their job, even having good health. Through these positives, they go on
to create a state of contentment, of well-being. A small shift of thought
can go a long way towards taking you from being a surviving human to
one living life.

5. Acceptance
Too often we place experiences as being either good or bad. Instead, what
if we quit judging all together and just let things be. Radical acceptance is
the idea that you accept a situation as it is, without arguing or naming it.
This will keep us grounded and not burdened with this negative attitude,
allowing us to take the best action, no matter what’s going on. We work
with reality rather than fighting reality, and this rarely feels like work,
and almost always takes us further towards peace and better outcomes.

Signs of Positive Thinking

Really, people who have a positive mindset do actually lead a healthier
life. They tend to smile more, they stay calmer under pressure, and they
just have a nice energy around them that’s fun to be around. These types
of people are usually really creative and open minded to try new things
making life a lot more fun and exciting. The great thing about a positive
outlook is it also boosts the self-esteem. They find joy in simple things
and commonly release good laughter or catch a silver lining in the tough
times. And you know what? It can be contagious that positivity! A little
good vibes radiate and everyone feels a little better too.
You’ll often notice that positive thinkers are kind and steer clear of
negative self-talk or gossip about others. They have awesome stress-cop-
ing skills and know how to manage pressure effectively—often through
healthy habits like exercising regularly and eating well. So, not only does

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Notes their positive approach enhance their own well-being, but it also lifts up
everyone in their lives!

4.3 Difference between Optimism and Positive Thinking

We often mix up optimism and positive thinking, but they’re not quite
the same. Optimism is more of a personality trait—something we in-
herit—while positive thinking is a conscious choice. Our natural wiring
shapes how we see the world: some people are naturally inclined to view
things positively, while others may lean toward a more negative or cau-
tious outlook. Both perspectives have their truths. However, no matter if
you’re naturally an optimist, pessimist, or realist, you can always choose
how you think. Positive thinking is an attitude we decide on, regardless
of our personality type.
Optimism assumes that things will eventually work out, while positive
thinking focuses on how we respond to whatever happens. A leader who
practices positive thinking doesn’t assume that everything will go their
way, but they believe in their own or their team’s ability to respond
effectively to challenges.
An optimistic leader might sometimes be seen as overlooking problems
or being overly hopeful, giving off the impression that everything is fine
even when it’s not. This can leave others feeling concerned about the
direction things are heading. On the other hand, a leader who chooses
positive thinking acknowledges challenges head-on, but approaches them
with confidence, focusing on finding solutions rather than ignoring or
minimizing the problems. They maintain faith that even in tough situa-
tions, a way forward can be found.
ACTIVITY-1
Maintain a journal for one week. In that journal you need to reflect
on your thoughts and attitudes regarding challenges that you face on
everyday basis. For the entire week, each day you should note down
the negative thoughts into positive ones. By the end of the week you
can summarize how your perspective changed and whether or not
you noticed the difference in your mood and motivation.

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Notes
4.4 Factors Enhancing Positive Thinking
There are plenty of ways to boost our positive thinking, and one great
place to start is by cultivating a habit of reading motivational and inspiring
stories about role models. These stories can really motivate and guide
us on how to live our lives more positively. It’s also super important to
keep those negative thoughts at bay. Rather than allowing that negativity
to squash you, engage in an experiment and replace those thoughts with
constructive and positive ones. If we can pay more attention to our creative
and uplifting ideas, we can change our mindset and even use positive
affirmations to help ourselves. We often tell good things about ourselves
or our situation, and those things usually reach our sub conscious and
change the way we act. It also means that having great dreams, aspirations
and motivation help us see and attain our goals quicker. By definition
then, it’s not ‘just being positive’ it is part of the process of harnessing
positivity as a tool to aid us in our personal growth and success!

4.5 Advantages of Positive Thinking

Rather than denying our problems and complaining about them, we would
be much better off looking for ways to resolve them. It’s taking responsi-
bility for our lives that teaches us that we can influence and control our
progress. A positive thinker is seeing the good side of bad and expects
the best from you always.
Research shows that positive and optimistic people tend to enjoy better
mental and physical health, along with a longer lifespan. By maintaining
a positive outlook, we can significantly reduce our risk of heart attacks,
illnesses, and even depression. In fact, having a positive mindset can
lower the chances of serious health issues, including cancer, infections,
heart disease, strokes, and lung conditions. Plus, when we think positively,
our ability to tolerate pain often increases, making it easier to cope with
stress and find creative solutions to problems. According to Taylor and
Brown (1994), positive thinking can greatly enhance our personal well-be-
ing. When we believe in our abilities, we’re more likely to succeed and
achieve our goals. Additionally, when we view ourselves more favorably

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Notes than others do, it can help buffer the effects of stress. High self-efficacy,
self-confidence, and self-esteem contribute to a better self-image, which
naturally leads to more positive thoughts about us.
Even if our positive thoughts aren’t entirely realistic, they can still
improve our well-being. They help us feel better, foster more positive
social relationships, and enhance our coping skills. Having positive
beliefs about our ability to control our circumstances can be especially
beneficial during stressful times, as it empowers us to handle challenges
more effectively (Taylor & Brown, 1994). Ultimately, believing that we
can manage stressors helps us develop a challenge mindset, where we
feel equipped to take on whatever life throws our way.

4.6 Positive Thinking as an Intervention

You know, in today’s world, where everything seems to move at lightning
speed and challenges pop up around every corner, the power of positive
thinking really stands out as a game-changer. It’s all about consciously
choosing to focus on the good stuff, reframing those negative thoughts,
and nurturing an optimistic mindset. It’s not just about being overly
cheerful or ignoring reality; it’s a proactive way to tackle life’s ups and
downs. Let us now see how positive thinking can be an effective inter-
vention in our everyday life:
1. Effects of Stress on the Positive Thinking
Stress can really do a real number on our health. Stress is also linked in
a lot of research to serious health issues, such as heart disease (Rozanski,
1999), various illnesses (Zannion, 1997) and even autoimmune disorders
(Affleck et al., 1997). To realize how much stress can do things to our
bodies is pretty eye-opening. But here’s the good news: There is a neg-
ative correlation between stress and positive thinking, and studies have
found that. In other words, if we’re able to lower our stress levels all
that, then our ability to think positive often increases, which produces
better health outcomes (Tugade & Fredrickson, 2004). Imagine those hap-
py minutes in life as an opportunity to reenergize your system. Folkman
(2000) suggests they can help restore the energy and balance that stress
tends to drain from us. Then, taking a positive tone helps to fight back
the negative impact of stress and makes you feel better all around. A
reminder that our mindset really makes a difference in our health!
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2. Positive Thinking at Workplace Notes

You know what’s interesting? Research shows that people who think
positively tend to be a lot happier and more satisfied with their lives
compared to those who don’t (Connoly et al., 2000). It really makes
you think about the power of a good mindset! And when we look at the
workplace, the impact of positive thinking becomes even clearer. Em-
ployees with a positive attitude are often more engaged and committed,
which means they take fewer sick days. Plus, they usually have a better
shot at landing great jobs (George, 1989). Not to mention, those happy,
positive-minded folks tend to get better reviews for their work. Their
productivity, creativity, and overall dependability shine through. So, it
seems like a positive outlook not only makes life more enjoyable but
also boosts our professional success.

3. Positive Thinking and Health

You know, it turns out that positive thinkers have some impressive coping
strategies and resilience! Those who maintain a positive outlook tend to
enjoy better mental health and are less likely to experience mental health
challenges (Achat et al., 2000). The positive thinking benefits aren’t just
on the mind they extend into physical health. For example, it may promote
better cardiovascular health, be helpful for cancer patients’ outcomes,
and enhance the immune system (Affleck et al., 1987). However, people
with positive attitude tend to recover faster from injuries and illness than
people with negative attitude. In fact, studies have been conducted with
cancer patients who have found people who continue to have a positive
outlook are more likely to have a better quality of life than people who
do not harbor a positive attitude about their health. Also, people who
are higher in positive emotions are better at coping and function on their
immune system. Especially true for those who find humor is their meth-
od of coping with stress! As it turns out, being positive isn’t just about
feeling good, it really can help us deal with the crap in life!

4. Positive Thinking and Longevity

Longevity is all about living a long and healthy life—essentially, it’s when
someone lives beyond the average life expectancy. What’s fascinating is
the link between positive thinking and longevity. Research suggests that
having a positive mindset can really affect how we experience illness

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Notes and pain. For instance, positive thinking seems to do wonders for our
immune system. It turns out that when we have a positive outlook, our
bodies might produce fewer lymphocytes, which are the white blood cells
that help us fight off infections. So, not only does a positive attitude
brighten our day, but it could also play a role in helping us live longer
and healthier lives!
IN-TEXT QUESTIONS
1. Positive thinking involves__________.
(a) Ignoring negative situations
(b) Facing challenges with positive mindset
(c) Always being cheerful
(d) Avoiding problems together
2. Which of the following is not the characteristic of positive
thinking?
(a) Resilience
(b) Courage
(c) Fear of failure
(d) Optimism
3. Positive thinking as an intervention can help reduce the effects
of__________.
(a) Physical exercise
(b) Stress
(c) Financial problems
(d) Dietary habits
4. Which of the following is the benefit of positive thinking?
(a) Increased pessimism
(b) Improved health and well-being
(c) Decreased self-confidence
(d) Avoidance of challenges

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5. Courage in positive thinking is defined as __________. Notes

(a) Avoiding challenges to stay safe

(b) Using failure as learning experience
(c) Believing success to come effortlessly
(d) Moving on without reflection

4.7 Meditation

Case Study

The Impact of Meditation on Employee Well-Being

Background: A medium-sized tech company, Tech Innovations, noticed

rising stress levels among its employees, leading to decreased productivity
and higher turnover rates. In response, the management decided to
implement a mindfulness and meditation program.
Implementation: Tech Innovations partnered with a local wellness cen-
ter to offer weekly meditation sessions during lunch breaks. They also
provided access to a meditation app that employees could use at their
convenience.
Results: After three months, a survey showed that 70% of employees
reported feeling less stressed and more focused at work. Productivity
increased by 15%, and the company saw a 25% reduction in employee
turnover. Feedback highlighted those employees appreciated the company’s
investment in their mental health.
Conclusion: The meditation program not only improved individual
well-being but also fostered a more positive workplace culture. Tech In-
novations plans to continue and expand the program to further enhance
employee satisfaction and retention.
Introduction
You know, meditation and positive psychology can really work wonders
in our everyday lives. At its essence, meditation is all about techniques
that help us boost our awareness and focus. Think of it to as one of the
ways to shift how we perceive our consciousness.

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Notes There are various types of meditation. Some techniques focus on spe-
cific sensations, like your breath, a particular sound, a visual image, or
even a mantra, which is just a word or phrase you repeat. Then there’s
mindfulness meditation, where you aim to stay present in the moment
without judging what’s happening—just observing your thoughts and
feelings as they come.
The health benefits of mindfulness and meditation are pretty amazing!
Recent studies have shown that these practices can help people tackle
anxiety, depression, and even pain. They’re also useful for those dealing
with withdrawal from things like nicotine, opioids, or alcohol.
What’s really good about meditation is that it brings together the mind
and body. It fosters relaxation and increases self-awareness, which is
super helpful in our stressful lives. When things get overwhelming, med-
itation can help sharpen our senses and improve both our physical and
emotional well-being. So, if you’re looking to reduce stress or just feel
better overall, giving meditation a try might be a great idea!

ACTIVITY-2
For a month, keep a meditation journal. That journal can also be about
your own meditation experiences, the feelings you notice, insights
you gained, etc. in that journal.
Write down what you reflect on the few ways in which meditation
could impact your mood and productivity.

Components of Meditation
At its core, meditation is built upon key components that work together
to cultivate mindfulness, inner peace, and heightened awareness. Let us
now focus on the components of meditation:

1. Focusing
One of the most important aspects of meditation is learning to focus your
attention. It helps clear your mind from distractions, easing stress and
worry. By focusing solely on your breathing or a specific object, image,
or mantra, you can center yourself and stay present in the moment.

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2. Relaxed Breathing Notes

This technique focuses on taking deep, steady breaths, using your dia-
phragm to fully expand your lungs. The aim is to slow your breathing,
take in more oxygen, and release any tension in your shoulders, neck,
and upper chest. It helps you breathe more efficiently and creates a sense
of calm and relaxation.

3. A Quiet Setting
If you’re new to meditation, it’s often easier to start by sitting quietly
in a peaceful place. Try to minimize distractions—no TV, phones, or
computers. As you get more comfortable with meditation, you’ll find that
you can take it with you wherever you go, even in high-stress situations
like traffic jams, tense work meetings, or long grocery store lines. That’s
when meditation can really make a difference.

4. A Comfortable Position
You can meditate whether you’re sitting, lying down, walking, or even
while doing other activities. The main thing is to relax and make the
most out of the moment. Just keep a good posture during meditation to
help you stay focused.

4.8 Types of Meditation

One of the types of meditation is so many and so wonderful and relax
and meditate is so many different. Here are some of the most popular
methods that we’ll explore and see which might work the best for you!

1. Loving Kindness Meditation:

You might have heard of metta meditation that is an amazing form of
compassion based meditation. It is all about taking care of ourselves and
everyone else around us. This is to stimulate feelings of unconditional
love, kindness, acceptance. Here, you begin by practicing extending
kindness to yourself. When you sense that warmth you go to loved ones,
acquaintance, and strangers. You extend those feelings all the way to all
sentient beings. The best thing about metta meditation is it can be done
any time and any place—you’re sitting, lying down, or even walking.

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Notes It’s not really difficult for some other forms of meditation and you don’t
have to stick to an exact time and there is no specific setting you need
to follow. While doing so, take note of your breath. Breathing in deep
helps you open your mind to accept an act of love and kindness, then you
can feel it in the body, and send the same out into the world. You keep
repeating it until you genuinely start to feel benevolent. It’s an amazing
way to help you feel better and connect with the world.

2. Progressive Muscle Relaxation:

Progressive muscle relaxation is a really engaging technique that was
created by Edmund Jacobson way back in the 1920s. It’s all about ac-
tively working with your body to relax. Here’s how it works: you start
by tensing specific muscle groups, which creates some tension, and then
you gradually release that tension. It’s like giving your muscles a workout,
but instead of building strength, you’re helping them to relax completely.
You keep going through this cycle until you feel totally relaxed. What’s
cool is that this method taps into both top-down and bottom-up processing
in your nervous system. When you tense those muscles, you’re using the
higher parts of your brain, like the cerebral cortex and cerebellum, to really
focus on what you’re doing. Not only does this technique help reduce
stress, but it also has a positive impact on anxiety and depression. It’s a
great way to connect with your body and find some calm in the chaos!

3. Breath Awareness Mediation:

You know, mindful breathing is such a great practice! It really helps us
focus and at the same time, it reduces stress and anxiety. The whole idea
is to find a sense of stillness, even when our minds feel like they’re rac-
ing. When we start meditating, it’s quite common for all those stressful
thoughts and feelings to pop up. Our minds are so crowded sometimes.
The trick, though, is, instead of freaking out about it, just admit it’s
there. They don’t shame you into being better. Instead of that, focus on
repointing your attention back to your breathing and your finding peace
in it. It’s just about finding that calm from the chaos.

4. Mantra Based Meditation:

It’s just something really fascinating how you use certain words or say-
ings, called mantras, to help you relax and help you center your mind.

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The general concept is that we use meditation to get into a relaxed state, Notes
and it can definitely give you a greater understanding of what you are
thinking, how you are feeling, and how your body feels. What I love
about this kind of meditation is that it allows you to observe your mind
without judging it. However, this can be a very eye-opening experience
as to how you operate internally and is extremely helpful for self-devel-
opment and self-acceptance.
Every time you repeat the mantra, you’re going to find the worrying and
anxieties that creep up inside you can slowly fade out, leaving an inner
peace with you. It’s like a mental reset! Plus, by practicing this you be-
come more aware of your thoughts and feelings, it puts you in a better
position to develop compassion and kindness towards yourself. For those
that stick with it over the long haul, I am sure you will find yourself
using the mantra based meditation to better understand your inner world
as well as get better sleep. It is stress-free as it reduces the stress and
anxiety as you will end the day with more ease without being stressed.

5. Transcendental Meditation:
Let us now look into this type of meditation. This is where we try to steer
clear of the distraction in those thoughts and try to bring the awareness in
the state of relaxed mind. When you practice this meditation you escape
the normal chain of thought and you go to pure consciousness. Writing
about it, it’s amazing, you get this, almost a sense of stillness and of rest
and of stabilizing your mind in a space without boundaries. Mindfulness
is the background of where this meditation comes from, usually, you are
focusing your thoughts on your breath as it flows in and out. You start
to listen to what you are feeling without responding to it or judging it.
It’s just about sensing your thoughts and feelings with a little balance
and acceptance.
What’s really great about this meditation is that it’s very simple and can
be very effective for anxiety and depression. A huge bonus: it knows
how to lower blood pressure and reduce stress levels! Helpful to improve
heart health, tackle insomnia or addictions. Not only does it lend itself
to these functions, but it’s shown useful effects for some psychological
disorders, like autism spectrum disorder, ADHD and Alzheimer’s. If you
are looking for a way to increase your mental well-being, this type of
meditation would be just what you need!

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Notes 6. Mindfulness Based Stress Reduction:

But let’s talk about mindfulness based stress reduction (MBSR) for short.
This program is a group developed back in the 1970s by Jon Kabat Zinn
to help people cope with life’s challenges and a multitude of physical
and mental health challenges. Not only does it do a wonderful job of
cutting down stress and anxiety, but it also helps with emotional regu-
lation to boost — a really good boost for well-being and mental health.
What exactly is mindfulness then? This is a concept based in Buddhist
tradition of being there in the moment. It’s like a self-regulated way of
paying attention that is curious, open and accepting of whatever it is
you are experiencing now. However these stress reduction techniques
are simply about trying to eliminate all of those negative thoughts and
emotions in more adaptive and flexible ways. When we are practicing
MBSR, we are working on raising our awareness of moment-to-moment
now. Mindfulness boosts and can help to lower, our overall emotional
arousal and reactivity, which will in turn lead to a greater feeling of calm.
It is especially helpful for pain relief and psychological health at large.

7. Guided Meditation:
Meditation of this kind is generally taught by a guide or teacher, either
in person or over an audio recording. Guided meditation is great because
the guide walks you through the whole process and tries to explain the
process of your mind while meditating. This is particularly good for
beginners. Trying things out on your own can be a really good thing,
but having someone who knows what they are doing in an expert guide
really helps especially when you are just getting started. In addition, they
describe different meditation techniques, telling you step by step so you
know exactly what to do and don’t have to worry about it. Inside of a
guided session, you’ll most probably hear: instructions on finding the
right meditation posture, instructions to focus on breathing. It may also
help you walk you through body scanning techniques where you focus on
particular parts of your body, or guide you through guided imagery and
visualizations to assist you. As well as sometimes you can even recite
mantras or chant saying these aspirations out loud.

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Notes
4.9 Benefits to Practice Meditation
Cultivating those qualities and behaviours strengthens wisdom, deep
thinking, empathy, and a healthy balanced perspective. Here are some
ways to enhance wisdom:

1. Consider Others:
One of being wise is having empathy for others. I suppose it’s more about
being able to look out for and work with people. So, when the time comes
to make decisions, a wise person doesn’t worry about themselves but
they’re thinking about how their decision affects or will affect the people
around them. We don’t live in isolation, so we need to understand the
community and connections that are around us. In Wisdom, it is always
about making decisions in specific contexts; always about doing the best
that we can in each moment of intellect and acting internally, that every
action and decision has an effect on those we live around, and that it is
an act of love to take this into consideration.

2. Manage Oneself:
One other important thing about being wise is being able to control your
emotions. While you work on becoming wiser, it is crucial that you keep
track on your own feeling, give yourself enough time to think through
your thoughts, opinions, attitude and perspective. It will help you know
when to share what, as well as how you can balance out your emotions
appropriately. Along with that, genuine people also tend to be wise. For
relationships, being authentic is wise and healthy considering that in the
world we live in most times we only show up as our best version of
self on social media.

3. Seek Diversity:
According to experts, wisdom is closely tied to being tolerant of diverse
values, but it goes even deeper than that. True wisdom requires constant
learning, which can only happen when you’re genuinely open to different
perspectives and accept that you don’t have all the answers. Wise people
are humble—they recognize that their viewpoint isn’t the only one and
appreciate just how much there is still to learn. As Sockman once said,
“The larger the island of knowledge, the longer the shoreline of wonder.”

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Notes Wisdom is about asking questions, listening, and seeking to understand

and appreciate all the things we don’t yet know.

4. Embrace Uncertainty:
Another key aspect of wisdom is the ability to navigate ambiguity effec-
tively. As humans, we naturally crave clarity and certainty, but growing in
wisdom helps us manage this need and make decisions, take action, and
move forward even when things are unclear. It’s a bit like having agile
expertise—taking small steps and making gradual improvements allows us
to keep moving forward without getting stuck. In this way, wisdom helps
us make steady progress, even when facing uncertainty or challenges.

5. Take a Long-term View:

Wisdom also comes from the ability to put aside short-term gratification
for long-term benefits. This could mean investing in yourself by pursuing
more education to advance your career or skipping that extra cupcake
so you can fit into the dress you want to wear for your daughter’s wed-
ding. It’s about making decisions that serve your future, rather than just
satisfying immediate desires.

IN-TEXT QUESTIONS
6. Which of the following is the key component of meditation?
(a) Focusing attention
(b) A comfortable setting
(c) Relaxed breathing
(d) Rapid breathing
7. What is the main goal of progressive muscle relaxation in
meditation?
(a) To increase the physical strength
(b) To release muscle tension
(c) To increase heart rate
(d) To reduce breathing rate

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8. Which type of meditation focuses on repeating a word or phrase Notes

to achieve relaxation and inner peace?
(a) Loving kindness meditation
(b) Mantra based meditation
(c) Mindfulness based stress reduction
(d) Guided meditation
9. Loving kindness meditation primarily cultivates feelings
of__________.
(a) Compassion and acceptance
(b) Fear and stress
(c) Optimism and pessimism
(d) Anger and frustration

4.10 Concept of Gratitude

Case Study: Gratitude at Workplace

Maria, a team leader at a growing marketing firm, noticed that her team
seemed increasingly disengaged during meetings. While the team was
still meeting deadlines, the energy in the room felt flat. She decided to
try something different—she began taking a few moments at the start
of each meeting to express genuine gratitude for each team member’s
contribution, both big and small.
At first, the team was surprised. It wasn’t something they were used to
in such a fast-paced environment. But as the weeks went by, something
started to shift. Team members began acknowledging each other’s efforts
more, and there was a noticeable increase in morale and collaboration.
One of her team members, Josh, who had always been quiet, spoke up
one day, saying, “I really appreciate how you thanked me for staying
late last week. It made me feel like my effort mattered.”
Maria noticed not just an improvement in the team’s mood, but also in
their productivity. People were more engaged, open to feedback, and
willing to go the extra mile. The simple act of expressing gratitude had

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Notes turned around the team’s dynamic, creating an environment where ev-
eryone felt valued.
This small change in how gratitude was expressed had a ripple effect,
improving both the emotional climate and the work output. It was a clear
reminder that gratitude, when practiced authentically, can significantly
impact relationships and performance in any setting.

Introduction:
Gratitude comes from the Latin word gratia, which means grace, grateful-
ness, or graciousness (Emmons et al., 2003). At its core, gratitude happens
when you recognize that someone else has done something meaningful
for you, something that cost them effort, was valuable to you, and was
done on purpose. It’s not always tied to people, though. For instance,
surviving a hurricane or seeing a loved one emerge unscathed can spark
a deep sense of gratitude, even if the “giver” is nature or fate. Interest-
ingly, researchers have noticed that bigger, life-changing events often
lead to higher levels of gratitude.
Gratitude also grows when the giver’s actions are seen as extraordinary
and praiseworthy, something Collins (1988) highlights. On the flip side,
there’s something called “benefit-finding,” which is different from grati-
tude. For example, if someone goes through a medical crisis and reflects
on the lessons or benefits of that experience, that’s benefit-finding—not
gratitude. Gratitude, however, doesn’t just feel good; it motivates people
to be altruistic. But not everyone sees it this way. Aristotle, for instance,
thought gratitude was a bit of a trap, making people feel unnecessarily
indebted to others.
There’s a lot of evidence connecting gratitude to positive traits. For
example, Emmons (2008) found that teens who regularly counted their
blessings were more optimistic, satisfied with life, and experienced fewer
negative emotions. Froh et al. (2010) found a link between gratitude and
positive feelings about work or school. And there’s more—Watkins et
al. (2008) showed that reframing tough situations with gratitude helps
people find emotional closure. Some practices, like Naikan, a Japanese
meditation technique, even focus on enhancing gratitude (Krech, 2001).
Gratitude is more than just an emotion—it works on three levels:

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Affective Traits: This refers to how likely someone is to respond to Notes

situations with gratitude. Some people naturally have a more grateful
disposition (Rosenberg, 1998).
Moods: Gratitude can come and go throughout the day, influenced by
both personality and specific events. People who are more predisposed
to gratitude are less affected by mood swings.
Emotions: These are short-lived bursts of gratitude we feel in the moment.
Interestingly, gratitude may have a genetic component too. Researchers
have found links between gratitude and certain genes. For example, the
CD38 gene, which is tied to the release of oxytocin (the “love hormone”),
is connected to how often and how strongly people feel gratitude (Alg-
oe & Way, 2013). Oxytocin, known for its role in social bonding, helps
deepen feelings of gratitude and fosters meaningful relationships. Another
gene, COMT, supports gratitude by recycling dopamine, the “feel-good”
neurotransmitter (Liu et al., 2017).
So, whether it’s something we’re born with, practice through meditation,
or develop through reflection, gratitude has profound effects on how we
see life, connect with others, and even navigate challenges.
ACTIVITY-3
Create a gratitude jar in which you can reflect on one thing that
you are very grateful for which has recently happened in your life.
It could be a big or a small incident which has brought you joy,
comfort or appreciation.

4.11 Theories of Gratitude

Gratitude is a fascinating emotion, and there are several theories that help
us understand how it works, why it happens, and what it does for us. One
example is that some researchers believe gratitude helps us to strengthen
social bonds, and is a key component of how we form and maintain rela-
tionships. To others it is a moral virtue, urging kind and ethical behavior.
Gratitude however isn’t the only divide between positive and negative
psychology; a focus on positive psychology emphasizes gratitude’s role
in increasing happiness, resilience and general life satisfaction. Through
these theories, we find that gratitude can be seen as a trait, a mood and

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Notes a short-lived emotion—and they provide us with the bigger picture of

how it shapes our lives and how we relate to other people.

4.11.1 Morality as a Cooperation Model

Back in 2016, Professor Oliver Scott Curry came up with a fascinating
idea: morality is deeply connected to cooperation. He explained it from an
evolutionary perspective, suggesting that morality evolved to help groups
work together, allowing them to gain more resources and benefits than
individuals could manage on their own (Curry, 2016). This principle of
cooperation didn’t just shape our genes and cells—it’s also influenced how
we behave. For instance, humans have been living and working together
in groups for over 50 million years (Dugatkin, 1997). Even today, our
biological instincts and cultural background push us to be cooperative,
social, and altruistic because it often leads to the best outcomes. In a
way, human morality seems like a mix of our instincts, shared values,
and the rules we’ve created to live together (Ross & Friedman, 2011).

4.11.2 Theory of Moral Sentiments

According to this theory, gratitude helps the person receiving a gift
recognize it and encourage a two-way cooperative relationship, strength-
ening the idea of mutual obligation. Adam Smith (1790) shared a few
psychological rules that he believed are key to how gratitude develops:
1. People are more likely to feel grateful when they can tell the giver’s
intentions are truly altruistic.
2. Gratitude is more likely when someone helps with a specific problem.
3. Gratitude is more genuine when the recipient truly understands and
connects with the giver’s actions.
4. Interestingly, gratitude can even be expressed between different
species—like when pets show affection to their owners—if these
basic principles apply (Smith, 2010).

4.11.3 Cognitive Theory of Gratitude

The cognitive-emotion theory started gaining traction in the second half
of the 20th century, with psychologists like Adam Smith, Heider, Weiner,
Ortony, Clore, and Collins doing a lot of the pioneering work. Heider, for

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instance, suggested that a person’s gratitude would tend to decrease over Notes
time. The theory itself views gratitude as an internal mindset, something
that can be influenced by external factors like social rules and obliga-
tions. These forces often encourage people to express their appreciation
(Heider, 2013).
Weiner also made an interesting distinction between two main types of
emotions:
1. Outcome-dependent Emotions: These are emotions that come from
the result of an event. For example, negative outcomes might lead
to frustration or sadness, while positive ones lead to happiness or
delight.
2. Attribution-dependent Emotions: These are tied to how we
understand the cause behind an outcome, rather than the outcome
itself. Gratitude falls under this category, meaning that it’s driven
by the belief that someone else’s actions have led to something
good happening to us (Fehr & Russell, 1984; Trival, 1971).

4.12 Importance of Gratitude

Gratitude is closely linked to our overall well-being (Wood et al., 2010).
When we practice gratitude, it can improve our social, emotional, and
psychological health (Jans-Beken et al., 2020). It even has a “domino
effect”—when we feel grateful, we’re more likely to recognize the help
we’ve received and want to give back. On the flip side, if someone doesn’t
feel appreciated, they might be less inclined to help out in the future.
Taking time to count our blessings regularly can unlock true happiness.
It doesn’t just make us feel more optimistic; it also leads to a greater
sense of life satisfaction. The more we practice gratitude, the easier it
becomes to focus on the good things in our lives, and we naturally start
noticing and appreciating even more positives around us.
Gratitude also plays a key role in our physical and mental well-being.
By making it a habit, we can reduce stress, improve our immune system,
and even boost our overall physical health (Riff & Singer, 2008). On the
mental health side, gratitude can help lower symptoms of anxiety and
depression, lift our mood, and increase happiness.

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Notes Another major benefit of gratitude is its positive impact on relationships. It

helps us build new connections and strengthen existing ones. In romantic
relationships, couples who express gratitude towards each other tend to
feel more satisfied and happier together (Algoe et al., 2010).

4.13 Components of Gratitude

Gratitude is a multifactorial emotion. Basically, it is to see and embody
the good of others’ actions (or external event) in our lives. It also in-
cludes an emotional aspect, being thankful for what we’ve received, and a
cognitive part, thinking on and value benefits. Gratitude can also prompt
behavior like saying thank you or paying a debt forward. Together emo-
tion, cognition, and action (behaviour) work together to give definition
to the way we experience and express gratitude in our day-to-day life.

4.13.1 Cognitive Component

Gratitude is built on certain beliefs or judgments about the good things
that have happened. These beliefs can vary from person to person, but
if someone doesn’t recognize the kindness or help, they’ve received,
they’re less likely to feel grateful or act in a way that shows appreci-
ation. Gratitude doesn’t just pop up out of nowhere—people typically
don’t feel or express it without a good reason. For gratitude to truly take
hold, it requires not only the formation of these beliefs but also their
persistence over time.

4.13.2 Affective Component

Gratitude isn’t just about beliefs; it’s also tied to how we feel. Accord-
ing to Narr (2019), if you have grateful beliefs but don’t actually feel
anything, it’s more of a shallow, surface-level gratitude—what’s called
“generic gratitude.” This kind of gratitude is often a response to small,
everyday favors. On the other hand, deep gratitude involves much stron-
ger, more intense feelings. Interestingly, when we do something good for
others, we can feel joy and pleasure—not just from helping ourselves,
but from seeing how our actions affect someone else. However, gratitude
doesn’t always feel positive. Sometimes, the emotions tied to it can be
more painful or negative, especially when someone makes sacrifices for
others and feels grief or sadness instead of happiness.

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4.13.3 Behavioural Component Notes

Gratitude often comes with a natural desire to return the favor, whether
it’s by giving a thank-you gift or helping the person out in the future. If
someone doesn’t feel the need to reciprocate, it can be seen as not fully
showing gratitude (Manela, 2016). A good example of this is when a
benefactor asks for something in return, and the beneficiary refuses to do
so, which clearly shows a lack of gratitude (Bruton, 2003). But gratitude
isn’t just about returning favors; it’s also about not causing harm to the
person who helped you. This idea is called nonmaleficence, which means
making sure you don’t hurt the benefactor in any way (Manela, 2015).

4.13.4 Communicative Component

Gratitude isn’t just about thinking or feeling thankful; it also has a
communication aspect. When we feel grateful, it’s important to express
it, acknowledging the benefactor’s kindness and sharing those feelings
with them. If someone doesn’t express their gratitude, even if they feel
it, it might seem like they don’t fully understand what gratitude requires.
Gratitude is usually communicated both verbally and nonverbally. The most
common way is by simply saying “thank you,” but it can also be shown
through actions, like giving a thank-you gift or returning the favor. As
we thank someone, it doesn’t always have to be a nod towards expressing
gratitude in the moment—we can be thanking them, expressing gratitude
in the moment, and committing to still feel that way in the future. This
is called a “commissive” act, a person saying they want to get better
deeper grateful, even if they are not completely grateful at this moment.

4.14 Cultural Expressions of Gratitude

Gratitude is a universal concept, but how it looks varies from one culture
to the next — it’s influenced by customs and rituals, and even communi-
cation styles. In other cultures, it’s ok to express your gratitude openly,
while in others it can be more subtle or private. By knowing these, we
become more sensitive to presence of other cultures and may be more
appreciative of the differences, and this will make better cross-cultural
communication. It is about embracing cultural diversity and the learning
approach of how different cultures function and how they made it to
where we are today.

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Notes Gratitude can play a key role in appreciating cultural differences in

several ways:
1. Shifting Perspective: It made us ungrateful for our unique cultural
experiences and look beyond it, to see and treasure other cultures.
It gives us a bigger picture, and kicks out any preconceived biases
that we might have.
2. Recognizing Cultural Contributions: Gratitude is the ability to
acknowledge and celebrate what cultures have added to the world.
The richness of human heritage it underscores and its richness in
cultural expressions it appreciates.
3. Promoting Curiosity and Learning: When you approach other cultures
with gratitude, it makes us more curious to know their traditions,
their customs and their value. That gives them a desire to be on
the cultural exchanges and be engaged in culturally meaningful
exchanges.
When we can integrate gratitude into our dealings with whatever culture
we interact with, this will lead to greater appreciation with and under-
standing of the world’s cultural diversity. Gratitude provides a unifying
force that brings cultural divides further together, nurtures understanding,
and helps hold our global community together.

4.15 Factors Affecting Gratitude

Several things both inside and out shape how and in which we give thanks.
All of these factors could be our personality traits, life experiences, and
even the culture we were brought up in. For example, those who natu-
rally think more grateful are different than those who need to think more
grateful. Not everything has to do with the situation we find ourselves
in, we can also get gratitude affected by things outside of us, such as
level of support we get from someone else or how much we struggle in
this situation. By understanding these factors we will be better able to
understand why gratitude can appear differently from one person to the
next and how it can be grown in our lives.

4.15.1 Individual Factors

Most of us have a natural proclivity towards gratitude, but there are a
number of forces that can affect the frequency and intensity at which

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we feel grateful. For example, personality qualities are important factors. Notes
Studies have shown that qualities like extraversion, agreeableness and
openness to new experiences go with more grateful disposition. In many
cases, in fact, some researchers go so far as to think of gratitude as a
personality trait on its own.
Also, cognitive factors are important. We don’t always feel grateful when
we receive a favor because we don’t perceive a situation as we should:
how the benefactor intends to help us, how much it will cost them, and
how valuable the favor is to us. They also consider gender differences;
for example, women and girls reportedly feel more grateful than men
and boys. Cultural factors, such as in the U.S., can also affect how much
people feel grateful — it’s not just a lack of appreciation; you may not
feel grateful if it’s seen as a sign of weakness or indebtedness.

4.15.2 Socio-Cultural Factors

A more social side of gratitude just wants to show us that there are a lot
of social factors that really have an influence on how grateful we are.
For example, research says people who are religious or spiritual seem to
feel more grateful. In one study, people who stopped to pray regularly
for a few weeks about a partner or other matters, appeared more grate-
ful than those who instead concentrated on other positive things to do.
Interestingly, however, another study showed that simple encouragement
to think about religious concepts didn’t necessarily make people more
thankful or giving.
Culture can also shape how we experience gratitude. For example, one
study found that men in the U.S. reported feeling less gratitude than men
in Germany, while kids from the U.S., Brazil, China, and Russia showed
higher levels of gratitude. The way gratitude is expressed also seemed to
vary depending on the culture and age of the children.
When it comes to parenting, research shows that parents can play a big
role in shaping their children’s gratitude. One study found that kids’
gratitude was linked to how their mothers behaved, but not their fathers.
Other studies suggest that grateful parents are more likely to put their
kids in situations that encourage them to feel grateful, like volunteering
or helping others.

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Notes IN-TEXT QUESTIONS

10. What is the Latin word for gratitude?
(a) Gratus
(b) Gratia
(c) Gratificare
(d) Gravitare
11. According to research, which gene is linked to how often and
how strongly people feel gratitude?
(a) COMT
(b) CD38
(c) SERT
(d) DRD4
12. Which theory suggests that morality evolved to help groups
work together for mutual benefit?
(a) Theory of Moral Sentiments
(b) Cognitive Theory of Gratitude
(c) Morality as a Cooperation Model
(d) Positive Psychology Theory
13. What component of gratitude involves recognizing and
acknowledging the positive impact of others’ actions?
(a) Affective
(b) Behavioural
(c) Cognitive
(d) Communicative

4.16 Concept of Kindness

Case Study – Kindness in Youth: A Ripple Effect in School Community

At Evergreen High School, a quiet and often overlooked student named
Lily decided to make a change in her school’s culture. She started by

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performing small acts of kindness every day—helping classmates with Notes

their homework, complimenting their outfits, or simply offering a listening
ear during lunch breaks. At first, her actions seemed minor, but Lily’s
kindness soon began to catch on.
One day, during a particularly stressful week of exams, Lily noticed her
classmate Jake sitting alone in the hallway, visibly upset. She sat down
beside him and told him to pass and she would help. For Jake, who had
never been overly friendly anyway, it was nice to be concerned about for
a change, so he told his friends what happened. She inspired a group of
her students to form groups that made study time less lonely, and less
overwhelming, for everyone.
Other students began to follow the lead that Lily started. People could
see when the energy in the hallways was changing, when there was a
less tension still in the atmosphere, when more students would greet each
other with smiles and you began to feel that feeling of a community.
Lily’s small, kind acts had funneled into a positive and tied together
atmosphere at Evergreen High.
But this case shows us how even the smallest acts of kindness can in turn
prompt greater, positive changes in the lives of those around it, creating
stronger links that result in a culture of empathy, and support.

Introduction:
Kindness is often described as being friendly, generous, and considerate,
and it’s seen as a real strength in people. When someone is kind, they go
out of their way to help others, even when they’re busy, and they often
find joy in doing kind things, even for strangers. Kind people typically
share a few key traits: empathy, moral reasoning, and a sense of social
responsibility. They have a deep sense of moral strength that drives them
to help others, whether it’s through little acts of kindness or bigger ges-
tures. They’re also naturally friendly, generous, and thoughtful.
Studies by Otake and his team (2006) suggest that kindness is linked to
happiness. People who are happy tend to show kindness more frequently
and are also better at recognizing when others are kind to them. This
creates a positive cycle—being kind not only helps others but can also
make you feel better. Kindness strengthens relationships and plays a big
part in building a happy and connected community.

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Notes Now, it’s important to point out that kindness and prosocial behaviour
aren’t exactly the same thing. While both involve helping others, proso-
cial behaviour is more about doing things intentionally and voluntarily
to help, without necessarily knowing why. The motivation behind proso-
cial acts can be unclear, and they don’t always focus on how often they
happen or how good it feels to help. Kindness, on the other hand, is a
more consistent and joyful act of helping, driven by a desire to make
the world a better place.
Although kindness and altruism might seem alike, there’s a difference.
Altruism is all about helping others without expecting anything in re-
turn—it’s purely selfless. Kindness, though, is also about helping others
but is tied to a person’s overall personality, their frequent kind actions,
and the personal satisfaction they get from helping. While altruism is a
big part of being kind, it doesn’t capture the full picture of kindness,
which includes these personal traits and the regular acts of goodness that
kind people engage in.

Acts of Kindness:
Random acts of kindness are those small, selfless gestures we do to make
someone’s day a little brighter or help them out. And while these acts are
great for the person receiving them, they’re actually good for the person
doing them too, improving mental and physical health. The problem is,
in today’s world, where everything is about personal success and produc-
tivity, kindness can sometimes get lost in the shuffle. In workplaces, for
example, the focus tends to be on hitting targets and financial outcomes
rather than on employees’ well-being or creating positive experiences
for customers.
But the truth is, kindness has a lot of benefits. Research shows that being
kind is connected to greater happiness and less stress, especially for older
adults. Doing good feels good, and it’s also seen as morally valuable.
Plus, when we show kindness, it tends to inspire others to do the same,
starting a ripple effect of goodwill.

4.17 Impact of Culture on Kindness

Kindness and culture are interrelated and do exist to change our lives
positively. Kindness doesn’t have to be spoken – it’s a language we all

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speak that is understood no matter where you come from or the environ- Notes
ment you live in. Yet culture goes a long way to determining how we
show kindness, how to create meaningful and relevant ways to express
to others. In today’s digital age, the feeling of kindness does not only
exist on face to face, it also exists in whatever way we do in our online
connection, especially with social media platforms.
The thing about kindness is really that it starts with intention—intention
to care for others. The same action, if done with kindness, could be an
act of kindness and if not... not so much. But culture is a big part of
that — it gives intentions a shared meaning for both the giver and the
receiver to understand. Kindness can also be a way to help repair a
broken social bond, strengthening ourselves and others at the same time.
The larger scale of kindness keeps communities together. In like soci-
eties, empathy and compassion are valued, which makes people in bad
times more resilient. Kindness acts build stronger social ties, a sense
of belonging, and generative support networks that serve to everyone’s
well-being. Collective efforts to tackle big social issues are motivated
by kindness and people band together to fight for change or care for the
most disadvantaged in the population.

4.18 Factors Affecting Kindness

But there’s no one answer, and a bunch of factors do make a difference.
Let’s break it down:
‹ ‹Religion and Spirituality: Empathy, compassion, selflessness — our
religions and spiritual traditions encourage these qualities. These
practices are community based so communities that root from these
practices are more generous because they’re being taught to help
other people and be kind.
‹ ‹Socio-economic Factors: And financial stability also affects a
community. Because they’re not worried about their own survival,
traditional stuff like sharing resources and helping out seems to
also become easier.
‹ ‹Education: The more we know, the more we love to care about
other people. Empathy seems to follow education; people with
higher education levels tend to be more empathetic because they

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Notes know how difficult it is for others, so they may be more likely to
treat others kindly.
‹ ‹Social Cohesion and Trust: Connections of understanding (that
lead to trust) and belonging (connection) generate naturally more
generosity in communities where people trust each other. You are
more likely to be generous back if you feel others have your back.
‹ ‹Leadership and Role Models: It is in a community that leaders can
really help to set the tone for kindness. Generosity and compassion
when they happen, it creates a ripple effect, by encouraging others
to do likewise.
That’s so, kindness in a community is a blended mix of like values,
safety, trust and leadership to form a culture of giving.

4.19 Benefits of Expressing Kindness

1. Better Relationships:
You know how they say, it’s better to give than to receive? It turns out
that research actually backs that up! Kindness and compassion have a
double benefit: it makes others happy, and makes us happy too. Inter-
estingly, being kind can actually make us live longer.
With all the stress we get nowadays, especially with all that happened
recently, the pandemic. There are moments when it’s easier to just ignore
being kind and instead focus on what’s urgent. It’s easy enough to share
a kind word online, but how do you follow through with such actions
in real life?
Yet, if we take the time to be kind to others, it really is at an emotional
level. Especially for those who are vulnerable or going through really
tough times it can make a huge difference. In these times, this time is
now when we want to cultivate a kinder society that will benefit all our
mental health.

2. Better Health:
It’s even been found that kindness might mean better health and a lon-
ger life! It’s pretty amazing! Engaging in acts of kindness tends to have
amazing effects on our bodies. First up, a really big one: kindness helps
elevate our mood and increase our good feelings and, if you are brave

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enough to have a non-lie threat, your immune system gets that boost and Notes
who knows whether it can help aches and pains. Here’s how it works:
The positive part is that when we express kindness, we actually release
oxytocin which then releases nitric oxide. The help of this nitric oxide
helps our blood vessels become more dilated, decreasing blood pressure
and improving our heart health. We feel like a little health boost each
time we do something nice for someone else.
And it gets even better! The fact is that voluntary people are actually
healthier, whether in terms of physical or mental health, and healthy
mortality is reported when they help. In fact, kindness can change how
our brains work without us even being aware of it, by raising levels of
serotonin and dopamine (those ‘feel good’ neuro-transmitters that make
us feel satisfied and happy). What’s more, those endorphins we release
when we’re kind are natural painkillers.
Kindness, on top of all that, can help lower blood pressure, reduce cortisol
levels. Our most basic way of showing kindness affects the release of
a type of hormone, cortisol, which is what spikes when we’re stressed.
With everything going on in the world, especially after the pandemic,
it’s more important than ever to prioritize kindness. It can make a real
difference, not just for ourselves but for those around us. Imagine if
kindness became a core part of our businesses and government policies!
It could lead to a more compassionate society that supports everyone’s
mental health and reduces discrimination and inequality.
3. Fewer Negative Emotions and Better Coping:
In our hectic lives, even a small kind word or gesture can really lift our
spirits when we’re feeling down. There’s a strong connection between
kindness and altruism—people who practice kindness often volunteer more
and experience less depression. But here’s an important point: kindness
isn’t just about how we treat others; it’s also about how we treat ourselves.
Being hard on ourselves can lead to feelings of depression and low
self-compassion, which can really affect our overall well-being. Interestingly,
people who have faced struggles—whether it’s battling serious illnesses,
dealing with chronic pain, or overcoming emotional trauma—often find
themselves expressing more kindness, both to themselves and to others.
They can empathize with those who are going through similar challenges.

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Notes For dealing with daily life stress, self-kindness is essential. It’s easy for us
to loop into self-blame when we’re sick or troubled thinking about what
we could have done differently or what we missed out on. Self-kindness
is all about bringing peace and acceptance towards our selves, treating
our selves as we would with someone we love in a similar position.
Research also finds that being kind and compassionate is good for our
mental health … and helps us live longer too. The truth is, kindness can
help us reduce the stress that can cause you depression, and it certainly
helps your emotional well-being, we need that now more than ever.
It’s easy enough to share kind thoughts on social media, but working out
how to put kindness into practice in our very own day-to-day can be a
bit harder. However, it takes time to be kind to someone, but it can make
a real difference to those who are vulnerable or in a bad place.
Now more than ever we have to build a kinder society that encourages
everyone’s mental health. What if we weaved in kindness into all of
our business choices and government policies? That is also to help fight
discrimination and inequality and create a kinder world.

4. Better Performances:
The thing about kindness is that it can actually help us perform better in
other tasks too! Being kind to people does not just make them feel taken
cared of and accepted but also within the tight-knit groups. It can actu-
ally be a really nice addition to our positivity and emotional satisfaction.
When we are kind, we become more sensitive making us less lonely. It
can also aid us in managing some of our mood-related issues, and with
our relationships. And kindness can be totally contagious too! It often
gives us the urge to help pay it forward when we see acts of kindness.
What’s fascinating about being kind — it increases the amount of oxytocin
in our bodies. Basically, this hormone has something to do with positive
emotions and it can do great deal of damage to our behavior. This results
in us doing better at tasks since kindness heightens our pride in ourselves
and increases our sense of shared humanity with others.
Also, self kindness, can’t forget about that! Taking care of ourselves with
kindness helps clear away stress, worry, and any other kinds of anxiety
we may have about our lives. It does help us to cultivate self-compassion

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– which is so important for our general well-being. So, whether it’s being Notes
kind to others or showing kindness to ourselves, it’s clear that these acts
can lead to a more fulfilling and productive life. Let’s keep spreading
kindness—it really does make a difference!

4.20 Kindness as an Intervention

Lately, mental health issues have become more common, so we see a
growing need for effective interventions that supplement traditional treat-
ments. Kindness is, at least, one promising approach. It might seem like
a simple act of compassion, but kindness does have an enormous effect
on our mental health.
When we do acts of kindness, the parts of our brain associated with
positive emotions such as empathy light up. That means neurotransmitter
and hormone production of oxytocin and serotonin amounts that help
regulate our mood and keep us feeling healthy.
Acts of kindness, towards ourselves or others can easily make us feel
as though we’re empowered and are worthy of ourselves. The feeling of
competence, connection, and purpose comes when we show kindness.
It can help us to recognize that we can make a difference, if we chose
to, to those around us and that can help us to feel like we have some
control over our lives.
Building social support and connectedness is also essential for personal
psychological well-being and it’s something learned through kindness.
Kindness when used with cognitive therapy can be helpful to the devel-
opment of more adaptive thought patterns in people who are dealing with
mental health problems. It may raise self-worth, develop social support
networks, reduce negative self-concepts.
Let’s get specific about what benefits we can see when adding kindness
to therapeutic interventions:
1. Self-Compassion: Self-kindness helps the individual to gain compassion
for herself in her self-kindness practice. People with mental health
problems often feel criticism and negative self-talk. If they treat
their-self with respect and understanding they can overcome feelings
of shame, guilt, and worthlessness.

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Notes 2. Building Positive Relationships: It is kindness to others that engages

you into positive relationships and social support. These connections
are so important for people with mental health issues, because
they give psychological support, and help combat those feelings
of isolation.
3. Shifting Focus: Kindness can shift our attention away from the
negativity and towards the positive, rational. Words like ‘If only’
can lock you into a negative trap. It’s by focusing on positive action
and positive experience that you can break the cycle of rumination
and detach yourself from the associations which are becoming
negative.
4. Enhancing Self-Esteem: They can help to boost self-esteem and
self-worth. Volunteering and giving to the community gives you
the feeling of a joy of being helping others and can fight against
the low self-esteem.
5. Promoting Gratitude and Positivity: This encourages people to
know and to find the positive aspects in their lives. When you
acknowledge the kindness of others, it makes you feel better, you
smile more, and even your overall mental well-being gains.
Kindness can be wonderful, but it isn’t a replacement for professional
assistance. Kindness cannot fill all the gaps and needs that mental health
professionals provide.
There are things we can do to add kindness to our lives that will make
the world a more compassionate place and improve on our mental health.
Right now, let’s promote kindness — towards others, and ourselves in-
cluded.
IN-TEXT QUESTIONS
14. What is the key trait commonly found in kind people?
(a) Aggressiveness
(b) Empathy
(c) Indifference
(d) Selfishness

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15. According to studies by Otake and his team (2006), kindness Notes
is linked to what positive outcome?
(a) Increased stress levels
(b) Greater happiness
(c) Higher rates of loneliness
(d) Decreased social responsibility
16. What factors can influence the level of kindness in a community?
(a) The colour of buildings in community
(b) Socio-economic factors
(c) Number of Parks available
(d) Average temperature of area

4.21 Summary
This chapter investigates the power of positive psychology interventions
such as positive thinking, meditation, gratitude, and kindness. It helped
us to know about adopting a positive mindset helps us further to tackle
life’s challenges with resilience and courage. Positive thinking isn’t about
ignoring the unwanted situations or incidents—it’s about reframing strug-
gles as opportunities and focusing on solutions. The chapter emphasizes
on how practices like self-talk, optimism, and acceptance can shape a
healthier outlook, making us better at handling stress and setbacks. It’s
fascinating to see how positive thinking directly effects our mental and
physical health, even helping us with coping up with serious conditions
like heart disease or depression.
But that’s not all! As practical tools for enhancing well-being, meditation,
gratitude, and kindness make their appearance. Mindfulness or progres-
sive muscle relaxation type techniques sort out the mental clutter, or
help us to build emotional balance. Gratitude helps us appreciate what
we might take for Granted: the small things and the big ones, as well
as relationships and happiness. A superpower is kindness because from
this chapter we learn that such little acts of kindness can have ripple
effects that bring positivity to ourselves and those around us. When we
combine all these practices together, we can comprehend how little ef-

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Notes fort it takes to change your mindset and behavior and those changes can
have a significant impact on your health, happiness and overall quality
of life. It’s a how to live well road map, and how to spread good vibes
along the way!

4.22 Answers to In-Text Questions

1. (b) Facing challenges with positive mindset
2. (c) Fear of failure
3. (b) Stress
4. (b) Improved health and well-being
5. (b) Using failure as learning experience
6. (d) Rapid breathing
7. (b) To release muscle tension
8. (c) Mindfulness based stress reduction
9. (a) Compassion and acceptance
10. (b) Gratia
11. (b) CD38
12. (c) Morality as a Cooperation Model
13. (c) Cognitive
14. (b) Empathy
15. (b) Greater happiness
16. (b) Socio-economic factors

4.23 Self-Assessment Questions

1. Define positive thinking and explain its importance in personal
growth and mental well-being. How does positive thinking differ
from optimism, and how can one consciously cultivate a positive
mindset in the face of adversity? Provide examples from everyday
life to support your explanation.
2. Discuss the various characteristics of positive thinking, such as
resilience, courage, gratitude, and acceptance. How do these traits

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help individuals cope with challenges and stress? Illustrate how Notes
practicing these traits can lead to long-term benefits in personal
and professional settings.
3. Examine the impact of positive thinking on mental and physical
health. How does a positive mindset contribute to reducing the
risk of serious illnesses like heart disease or depression? Discuss
the research findings mentioned in the chapter and relate them to
real-life examples.
4. Explore how positive thinking can be used as an intervention to
manage stress. What strategies or practices can individuals adopt
to maintain a positive outlook during difficult times? Reflect on
how stress reduction through positive thinking can lead to improved
overall health and well-being.
5. Meditation is highlighted as a powerful tool in enhancing positive
thinking. Describe the core components of meditation and explain
how each one contributes to relaxation, self-awareness, and emotional
balance. How can regular meditation practice improve mental
resilience and focus?
6. Discuss each type of meditation in detail and explain how they differ
in terms of practice and benefits. What role do these meditative
techniques play in managing stress, anxiety, and emotional well-
being?
7. Discuss the relationship between kindness and mental health as
outlined in the content. In your response, explain how acts of
kindness can influence emotional well-being, self-esteem, and social
support. Additionally, describe how kindness can be integrated into
therapeutic interventions to enhance mental health outcomes.

4.24 References
‹ ‹Tennen, H., & Affleck, G. (1987). The costs and benefits of optimistic
explanations and dispositional optimism. Journal of personality,
55(2), 377-392.
‹ ‹Halima, S. A. (2019). The Transitivity Process in the Short Story
“He” by Katherine Anne Porter (Doctoral dissertation, Diponegoro
University).

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Notes ‹ ‹Bailis, D. S., Chipperfield, J. G., & Perry, R. P. (2005). Optimistic

social comparisons of older adults low in primary control: a prospective
analysis of hospitalization and mortality. Health Psychology, 24(4),
393.
‹ ‹Buchanan, G. M., & Seligman, M. E. P. (Eds.) (1995). Explanatory
style.
‹ ‹Chang, E. C. (2001). Optimism & pessimism: Implications for theory,
research, and practice. American Psychological Association.
‹ ‹Scheier,M. E., & Carver, C. S. (1987). Dispositional optimism
and physical well-being: The influence of generalized outcome
expectancies on health. Journal of personality, 55(2), 169-210.
‹ ‹Joseph, S. (2015). Positive psychology in practice: Promoting
human flourishing in work, health, education, and everyday life.
John Wiley & Sons.
‹ ‹Hefferon, K., & Boniwell, I. (2011). Positive psychology: Theory,
research and applications. McGraw Hill Education (UK).
‹ ‹Snyder, C. R., & Lopez, S. J. (Eds.). (2001). Handbook of positive
psychology. Oxford University Press.
‹ ‹Segerstrom, S. C., Castañeda, J. O., & Spencer, T. E. (2003).
Optimism effects on cellular immunity: testing the affective and
persistence models. Personality and individual differences, 35(7),
1615-1624.
‹ ‹Diener, E. Subjective well-being: The science of happiness and a
proposal for a national index. Am. Psychol. 2000, 55, 34–43.
‹ ‹Lazarus, R. S., & Option, E. M. (1966). The study of psychological
stress Anxiety and Behavior.-N.
‹ ‹Staudinger, U. M., & Law, A. A Short Historical Account of Wisdom.
‹ ‹Nakamura,J., & Csikszentmihalyi, M. (2002). The concept of flow.
Handbook of positive psychology, 89, 105.
‹ ‹Barton, Y. A., & Miller, L. (2015). Spirituality and positive psychology
go hand in hand: An investigation of multiple empirically derived
profiles and related protective benefits. Journal of religion and
health, 54, 829-843.

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‹ ‹Davis,E. B., Worthington Jr, E. L., & Schnitker, S. A. (2023). Notes

Handbook of positive psychology, religion, and spirituality (p. 513).
Springer Nature.
‹ ‹Chang, E. C., & Sanna, L. J. (2001). Optimism, pessimism, and
positive and negative affectivity in middle-aged adults: a test of a
cognitive-affective model of psychological adjustment. Psychology
and aging, 16(3), 524.
‹ ‹Hirsch,J. K., & Conner, K. R. (2006). Dispositional and explanatory
style optimism as potential moderators of the relationship between
hopelessness and suicidal ideation. Suicide and Life-Threatening
Behavior, 36(6), 661-669.
‹ ‹Staudinger,U. M., & Glück, J. (2011). Psychological wisdom
research: Commonalities and differences in a growing field. Annual
review of psychology, 62(1), 215-241.
‹ ‹Peifer,
C., Wolters, G., Harmat, L., Heutte, J., Tan, J., Freire, T., ...
& Triberti, S. (2022). A scoping review of flow research. Frontiers
in Psychology, 13, 815665.
‹ ‹Rodríguez-Ardura, I., & Meseguer-Artola, A. (2017). Flow in
e-learning: What drives it and why it matters. British journal of
educational technology, 48(4), 899-915.
‹ ‹Wagner, L., Holenstein, M., Wepf, H., & Ruch, W. (2020). Character
strengths are related to students’ achievement, flow experiences,
and enjoyment in teacher-centered learning, individual, and group
work beyond cognitive ability. Frontiers in psychology, 11, 1324.
‹ ‹Karwowski, M. (2018). The flow of learning. Europe’s journal of
psychology, 14(2), 291.

4.25 Suggested Readings

‹ ‹Gable,S. L., & Haidt, J. (2005). What (and why) is positive
psychology?. Review of general psychology, 9(2), 103-110.
‹ ‹Peterson,
C. (2006). A primer in positive psychology. New York:
Oxford University Press.

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 Glossary

A Latin word which means “the best”, called Optimus.

A meditation where the instructor or recording leads the practice through its duration.
A practice called Loving Kindness Meditation (Metta), meaning the practice of uncondi-
tional love and compassion for self and others.
A Progressive Muscle Relaxation technique whereby muscle groups are tensed, then relaxed
to decrease stress and promote relaxation.
Acceptance of Impermanence: It is a Buddhist principle that the life is transient and that
it is healthy to manage one in the context of change.
Acceptance: Not treating situations the way you would like them to be, but accepting the
way it actually is for better action and a knowing peace.
Affective Traits: The basic nature of humans to react positively in different circumstances.
Altruism: Selfless concern for the well-being of others without expecting any reward or
return action.
Autotelic Personality: A collection of traits that describes people who are able to expe-
rience flow.
Buddhist Mindfulness: Buddhism practices to cultivate awareness and compassion to
promote well-being.
Character Strengths: Things that help us to be better people (stuff that leads to overall
well-being); thoughts, feelings, or behaviors that reflect something good.
Compassion: To be able to empathize and do what it takes to relieve other’s suffering.
Courage: The ability to behave and feel no matter what the outcome — the strength to
pursue goals even with fears of failure or rejection, to see setbacks as learning opportu-
nities. It allows us to see the ability to tackle challenges, take a risk and keep on going
when things don’t go to plan.
Emotional Regulation: The process of influencing how when and which emotion a person
has and how to express them in an appropriate manner.
Emotions: Gratitude arising in response to specific events or actions, that last only briefly.

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Notes Eudaimonia: A theoretical idea named by Aristotle in reference to living

a virtuous, meaningful life, to one’s fullest ascent.
Flourishing: Roll it out in the form of strengths, potential and meaningful
relationships for all to achieve optimal well being.
Flow: A mental state in which the person is completely immersed in an
activity, feeling energized, fully involved and enjoys the process.
General expectations of positive outcome and tendency to think future
events will be positive.
Gratitude: Contributing towards well-being and happiness of life’s simple
joys it creates. Feeling of thankfulness and happiness that arises when a
person receives a gift or benefit.
Happiness: A complex state of mind which involves positive emotions,
a sense of purpose and a feeling of fulfillment.
High Self-Efficacy: It’s built on confidence that we are capable of
achieving things, so we can try to cope better, when stressed.
Humanity: An emphasis on the great kindness, the compassion required
to connect meaningfully with others.
Judeo-Christian Values: Inspired by the ethical, and spiritual principles
of kindness, humility and justice, Western positive psychology.
Justice: A happy going out of personal phrases, clustered around a com-
mitment to fairness, teamwork, and leadership in social and community
settings.
Life Satisfaction: Person’s overall assessment of their life. It’s a key
indicator of wellbeing.
Longevity: But positive thinking could extend your life, research shows.
Loving-kindness Meditation: Practice involving silently repeating phrases
to offer well-wishes to self and others. It is rooted in ancient Buddhist
tradition.
Meditation for Breath Awareness: Meditating on the breath in order to
become mindful and settled as rational thoughts race.
Mindfulness Based Stress Reduction (MBSR): An intervention that
aims to increase well-being through education and coaching in present
moment awareness and emotional Regulation.
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 Glossary

Mindfulness: It is a practice of being aware of the present moment and Notes

being clear, less stressed than a stressful situation.
Motivation: The energizing behaviour in pursuit of a goal.
Neuroplasticity: Brain’s capacity to form, reorganize and adapt its struc-
ture, and function in response to experience and learning.
Optimism: An optimistic expectation of how things might be as opposed
to believing they’ll never be that way. Mental attitude that involves good
things to happen in the future.
Passion: Strong inclination towards an activity, object, concept, or person
in which one is interested to invest time and energy.
Positive Psychology: The study of human strengths, virtues, and well-be-
ing and of strategies for promoting these via scientific research; a branch
of psychology.
Positive Thinking: An attitude that takes the view that good things can
and will come out of bad situations, and that they are best conquered
with an optimistic outlook.
Prosocial Behavior: Actions done of their own free will, with the hope of
helping another, aren’t always about doing something kind for example..
Psychological concept that’s known as explanatory optimism – which is
people’s perception of interpreting the events that happen in their life.
Psychological Well-being: A multidimensional concept that refers to a
person’s ability to function well in their life and relationships.
Repeating of Words or phrases (mantras) to help you relax and be more
aware of yourself.
Resilience: Ability to adapt to and recover from difficult life experiences
while maintaining psychological well-being.
Self-kindness: Important for mental well-being - treating oneself with
compassion and understanding when times are not easy.
Subjective Well-being: Psychological concept that refers to how people
evaluate and experience their lives. The way people feel about their lives
and is often used to measure life satisfaction and happiness.
Temperance: The capacity for practicing self-control and humility and
moderation toward excess.
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Notes Transcendence: It’s a virtue of connection with a higher purpose, with

beauty, with spirituality and with gratitude.
Transcendental Meditation: A deep relaxation practice which transcends
the ordinary thought processes by bringing the focus to centered awareness.
Transcendental Virtues: More spiritual traits such as gratitude that link
people to meaning deep within them beyond themselves.
Unrealistic Optimism: Prediction of one’s personal outcomes to be more
favorable than reality suggests.
VIA Classification: A categorization of 24 character strengths into 6
core virtues of wisdom, courage, humanity, justice, transcendence and
temperance.
Wisdom: The ability to use knowledge and experience to make good
judgements and gain insight. When applied, a virtue concerned with the
application of knowledge and experience for effective decision making
and judgment.

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