MODULE 1 (the tiny engines of +ve psychology)

EMOTIONS

​ 1.​ Introduction to Positive Psychology

●​ Positive psychology is both a science and a movement that focuses on

adding positive elements to life for well-being.

​ It emphasizes active participation, aiming to create positive ripples in individual

lives and communities.

​ 2.​ Global Perspective

​ •​ The International Positive Psychology Association (IPPA) has members

from over 70 countries, fostering a global community.

​ •​ Positive psychology involves scientists, practitioners, students, and others

interested in improving well-being.

​ 3.​ Course Format

​ •​ The course uses a small seminar approach with video classmates (Brett,
Kelly, Patrick, and Debby) offering diverse perspectives.

​ •​ Active engagement, such as pausing for reflection, enhances learning and

understanding.

​ 4.​ Importance of Emotions

​ •​ Emotions are embodied experiences that influence thoughts, body

responses (e.g., heart rate, muscle tension), and actions.

​ •​ They are not just private but are broadcasted through facial expressions,
tone, and posture.

​ 5.​ Reliving Emotional Experiences

​ •​ Reflecting on negative emotions highlights physical sensations (e.g., heart

racing, tension) and individual responses to emotions (e.g., avoidance, reappraisal).

​ •​ Individual differences shape how people process emotions—some may

dwell, while others prefer to move on quickly.

​ 6.​ Components of Emotion

​ •​ Situational Trigger: Emotions arise from situations interpreted as good or
bad.

​ •​ Appraisal: Interpretation determines the type of emotion experienced.

​ •​ Response to Emotion: Includes suppressing feelings, reframing thoughts,

or changing the situation.

​ 7.​ Dynamic Nature of Emotions

​ •​ Emotions are not static; they are embodied, involve thoughts, and prompt
actions or urges for change.

​ 8.​ Active Engagement

​ •​ Learning about emotions involves understanding feelings and reflecting on

responses and actions related to them.

Summary

Positive psychology investigates how to enhance life by adding positive elements. It

combines a global community (via IPPA) and scientific methods to foster well-being.
Emotions, as embodied experiences, are dynamic and involve physical, cognitive, and
behavioral components. The course encourages active engagement and reflection to
deepen understanding. By addressing positive and negative emotions, participants can
develop strategies to interpret and respond effectively, contributing to personal growth
and community impact.

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UPWARD SPIRALS

​ 1.​ Emotional Dynamics:

​ •​ Emotions create feedback loops, leading to upward spirals (positive

emotions) or downward spirals (negative emotions).

​ •​ Emotions act as interpretive lenses, e.g., anger may cause a “blame lens,”
influencing perception.

​ •​ Each emotion tends to recreate itself in the next moment, reinforcing its
presence.

​ 2.​ Role of Cognitive Appraisal:

​ •​ Appraisal is the mental evaluation of circumstances that shape the nature

and intensity of emotions.

​ •​ Positive emotions can emerge from memories or mental prioritization, not

just external events.

​ 3.​ Positive Emotions:

​ •​ Positive emotions influence posture, facial expressions, and social

interactions (e.g., sharing joy with others).

​ •​ They carry a “social broadcasting” function, signaling safety and

connection to others.

​ •​ Action tendencies like sharing, hugging, or seeking connection often

accompany positive emotions.

​ •​ Focusing on positive emotions helps create upward spirals, reinforcing

gratitude and optimism.

​ 4.​ Cultural and Individual Differences:

​ •​ Cultural values, personal history, and personality influence how people

respond to positive emotions.

​ •​ Some individuals may resist fully experiencing positive emotions due to

discomfort or fear.

​ 5.​ Practical Implications:

​ •​ Positive psychology encourages recognizing and fostering positive emotions
to balance the natural focus on negative emotions.

​ •​ In schools or teams, emphasizing strengths and positive dynamics fosters

collaboration and growth.

​ •​ Awareness of emotional contagion (e.g., family dynamics) highlights the

importance of managing emotional responses effectively.

​ 6.​ Broader Perspective:

​ •​ Emotions are not just feelings but dynamic processes influencing behavior
and relationships.

​ •​ Both positive and negative emotions play key roles in shaping our
interactions and overall well-being.

—-----------------------------

POSITIVE EMOTIONS

Key Differences Between Positive and Negative Emotions

​ Negativity Bias:

​ •​ Negative emotions are intense and demand immediate attention

(“scream”).

​ •​ Positive emotions are subtle and often go unnoticed (“whisper”).

​ •​ Negativity bias is an evolutionary trait, making humans more attuned to

danger for survival.

​ Positivity Offset:

​ •​ Positive experiences are more frequent than negative ones.

​ •​ However, positivity often goes unrecognized, perceived as “neutral.”

Examples of Negativity Bias in Daily Life

​ •​ Personal Experience: Replaying small mistakes (e.g., in a talk or interview)

despite overall success.

​ •​ Media: Focus on negative news because it grabs attention more effectively.

​ •​ Political Campaigns: Emphasis on negative aspects polarizes people,
overshadowing positive aspects.

Why Negativity Bias Exists

​ •​ Evolutionary purpose: Staying alert to danger ensures survival.

​ •​ Negativity bias remains useful today but can interfere with experiencing
positive emotions.

Counteracting Negativity Bias

​ •​ Recognizing and appreciating the subtle positive experiences in daily life.

​ •​ Intentionally focusing on positive events to counterbalance negativity.

​ •​ Strategies like gratitude exercises (e.g., daily positive reflections in a jar or

vase).

Range of Positive Emotions

​ 1.​ Joy: Feeling upbeat when things go unexpectedly well. Leads to

playfulness and learning.

​ 2.​ Gratitude: Joy coupled with recognizing kindness from others. Promotes
giving back.

​ 3.​ Serenity: Quiet contentment and mental savoring of peaceful moments.

​ 4.​ Interest: Safe yet novel situations that spark curiosity and learning.

​ 5.​ Hope: Positive emotion arising in challenging times, fostering resilience

and inventiveness.

​ 6.​ Pride: Socially valued achievements inspire confidence and motivate future
goals.

​ 7.​ Amusement: Shared laughter from non-serious mishaps, enhancing social

bonds.

​ 8.​ Inspiration: Admiration for excellence, prompting personal aspiration.

​ 9.​ Awe: Feeling small in the presence of greatness, connecting to a larger

whole.

​ 10.​ Love: The most frequent positive emotion, encompassing all the above
when shared with others.
Practical Applications

​ •​ Gratitude Practice: Writing daily positive experiences to cultivate

awareness.

​ •​ Solution-Focused Counseling: Helping individuals focus on exceptions to

their struggles.

​ •​ Intentional Appreciation: Noticing and valuing subtle positive moments can

spark upward spirals of well-being.

Takeaways

​ •​ Positivity is Common: Even mild positive emotions, if recognized, can

significantly impact life.

​ •​ Small Actions Matter: Being intentional in noticing and celebrating

positives can reframe perspectives and foster emotional well-being.

—----------------------------------------------------

THE BROADEN AND BUILD THEORY

Characteristics and Action Urges of Positive Emotions

​ •​ Each positive emotion has unique triggers, actions, and benefits.

​ •​ Examples of action urges tied to positive emotions:

​ •​ Joy: Play.

​ •​ Gratitude: Creative giving.

​ •​ Interest: Exploration.

​ •​ Hope: Dreaming big.

​ •​ Inspiration: Aspiring to excellence.

​ •​ Positive emotions motivate actions like savoring, integrating, exploring,

yearning for positive change, and gaining new insights.
Differences Between Positive and Negative Emotions

​ Negative Emotions:

​ •​ Evolved for immediate survival (e.g., attack, flee).

​ •​ Narrow focus to solve immediate threats.

​ •​ Time-bound to the present.

​ Positive Emotions:

​ •​ Broaden mindsets and perspectives.

​ •​ Promote flexibility, creativity, and openness to possibilities.

​ •​ Build long-term resources like resilience, connectedness, and personal

growth.

​ •​ Time-oriented to the future.

The Broaden-and-Build Theory

​ •​ Broaden: Positive emotions expand thought-action repertoires, enhancing

creativity and problem-solving.

​ •​ Build: Repeated experiences of positive emotions cultivate emotional,

social, and psychological resources over time.

Metaphors for Positive Emotions

​ 1.​ Nutrients:

​ •​ Positive emotions nourish growth, like consuming fruits and vegetables.

​ •​ Just as one healthy meal doesn’t sustain well-being, consistent positive

emotional experiences are needed for growth.

​ 2.​ Tiny Engines:

​ •​ Small yet powerful drivers of growth.

​ •​ Subtle and fleeting but impactful over time.

Applications in Education and Counseling

​ Positive Classrooms:

​ •​ Create emotional “soil” for exploration and learning.

​ •​ Encourages flexibility and interest in students.

​ Counselors as Gardeners:

​ •​ Focus on nurturing strengths and positive attributes in individuals.

​ •​ Shift from “fixing” to fostering growth.

Practical Exercises for Positive Psychology

​ 1.​ Positivity Portfolio:

​ •​ Choose a positive emotion and create a collection of images, mementos,

and reminders that evoke it.

​ •​ Engage with the portfolio to experience and reinforce that emotion.

​ 2.​ Savor Positive Experiences:

​ •​ Pause for 10–20 seconds to let positive moments sink in.

​ •​ Helps overcome negativity bias and rewires the brain for lasting positivity.

Key Takeaways

​ •​ Positive emotions prepare us for the future by enhancing our resilience and
resourcefulness.

​ •​ Intentional actions, like savoring and building a positivity portfolio, combat

negativity bias and enhance emotional well-being.

​ •​ Positive psychology requires active participation to experience its full

benefits.
Key Findings from the Nun Study:

* Positive Emotions and Longevity: Nuns who expressed more positive emotions in their
early life essays lived significantly longer than those who expressed fewer.

* Impact on Life Expectancy: The longevity benefit from positive emotions was greater
than that from quitting smoking.

The Rise of Positive Psychology:

* Shifting Focus: Psychology traditionally focused on mental illness. Martin Seligman,

with the concept of "learned helplessness," emphasized the importance of studying
"what makes life worth living."

* Exploring Human Strengths: Positive psychology aims to understand and cultivate

human strengths and sources of happiness.

The Role of Positive Emotions:

* Broaden-and-Build Theory: Positive emotions broaden people's momentary mindsets,

leading to increased creativity, flexibility, and openness to information.

* Building Resources: Broadened mindsets help build enduring personal resources like
physical health, social connections, and intellectual skills.

* Undoing Negative Emotions: Positive emotions can counteract the physiological

effects of negative emotions, such as stress and anxiety.
The Upward Spiral:

* Mutual Reinforcement: Positive affect and broadened thinking mutually reinforce each
other, creating an "upward spiral" of well-being.

* Community Impact: Positive emotions can spread through communities, creating a

more cohesive and harmonious society.

Leveraging Positive Emotions:

* Finding Meaning: Cultivating positive emotions can be achieved by finding positive

meaning in everyday experiences, such as expressing gratitude, helping others, and
finding benefits in adversity.

Conclusion:

* Transformative Power: Focusing on goodness can transform individuals, communities,

and the world, creating a more fulfilling and meaningful life.

In essence, the study highlights the profound impact of positive emotions on human
well-being, longevity, and overall quality of life.

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MODULE 2 (mindscapes and outcomes of positivity)

BROADENING AWARENESS

​ 1.​ Heliotropic Effect in Humans

Positivity is essential for human flourishing, similar to how plants turn towards sunlight.
The brain is naturally drawn towards sources of positivity, which helps individuals thrive.

​ 2.​ Impact of Positive Emotions on Thinking

Positive emotions broaden people’s awareness and action possibilities. A study

demonstrated that when people feel contentment, joy, or serenity, they generate more
ideas about what to do compared to when they feel neutral or negative. Negative
emotions, like anger or fear, narrow thinking and reduce action possibilities.

​ 3.​ Positive Emotions and Big Picture Thinking: Positive emotions allow
individuals to see the “big picture.” For example, when feeling positive, people are more
likely to focus on the overall configuration of things rather than minute details, indicating
a broader perspective.
​ 4.​ Behavioral and Brain Imaging Studies

Positive emotions increase eye movement and attentiveness to surroundings, helping

people take in more context. Brain imaging studies show that positive emotions activate
both the “face” and “place” areas of the brain, encouraging broader processing, unlike
when people are in a neutral or negative emotional state.

​ 5.​ Water Lily Analogy

The analogy suggests that when feeling neutral, one’s perception is narrow (like a closed
water lily), but when experiencing positivity, one’s perspective broadens (the petals
open), allowing a more expansive view of the world.

​ 6.​ Real-Life Examples

​ •​ Coaching for Health: Positive emotions can help people feel more hopeful
and open to possibilities, which can improve their well-being.

​ •​ Social Justice: In sensitive areas like race relations, recognizing the inherent
positivity and divinity in others can lead to broader understanding and connection, even
in challenging times.

​ •​ Peer Mediation: In conflict resolution, especially with children, positive

emotions help in relaxing the situation, making it easier for individuals to problem-solve
and find solutions.

The key takeaway is that positive emotions significantly expand mental capacity, broaden
awareness, and increase flexibility in problem-solving, creativity, and emotional
resilience.

—----------------------------

BUILT RESOURCES

1. Positive Emotions Expand Awareness

Positive emotions broaden our awareness and lead to long-term growth and
development. They shape who we are, emphasizing how repeated investment in
positivity changes us over time.

2. Passions and Development

Activities that we are passionate about, such as sports or hobbies, play a significant
role in our personal growth. These passions contribute to building our capacity for
growth, aligning with our values and life’s purpose.
3. The Role of Positive Emotions in Daily Life

Engaging in positive activities, whether a sport or a personal interest, helps maintain a

steady stream of positive emotions. This contributes to both mental and social
well-being.

4. Empowerment through Counseling

The act of helping others, particularly in counseling, can be a source of positive

emotional resonance. The satisfaction from empowering others also positively impacts
the counselor’s emotional state.

5. Personal Example of Positive Engagement

The speaker shares personal examples such as running in nature and dancing. These
activities bring joy and enhance well-being by creating a sense of connection with self
and others.

6. Meditation Study Example

A study with employees of a computer company explored how teaching meditation to

self-generate positive emotions impacted their lives. Over six weeks, participants learned
techniques to increase positive emotions, and subtle changes in emotional well-being
were observed.

7. Results of the Meditation Study

- Meditation led to increased positive emotions, mental clarity, mindfulness, and social
connections.

- Participants reported improvements in resilience, mastery of difficult situations, and

even better physical health (fewer colds, and aches).

- Increased resources from positive emotions led to greater life satisfaction and
reduced depression.

8. The Long-Term Effects of Positive Emotions

Positive emotions not only affect immediate feelings but also lead to long-term
improvements in quality of life. They help us become wiser, more resilient, and overall
better versions of ourselves. This growth influences our satisfaction with life and our
ability to overcome challenges.

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RESILIENCE

1. Misconception of Positive Psychology

Positive psychology is often seen as something for "good times" or privileged people, but
it's equally applicable during difficult times. Positive emotions are not limited to only
happy circumstances.

2. Resilience

- Resilience is the ability to bounce back from adversity. It's about turning negative
experiences into opportunities for growth.

- Positive emotions play a crucial role in building and enabling resilience.

3. Role of Positive Emotions

- Positive emotions help create a balance in tough times, providing "nutrients" for
growth and resilience.

- In difficult situations, cultivating gratitude and shifting focus from pain to blessings can
foster resilience.

- Even during hardship, humans can access positive emotions, which aid in mental
recovery and prevent prolonged negativity.

4. Studies on Resilience

- Research has shown that experiencing positive emotions, even amid challenges (like
9/11 or grief), helps individuals avoid excessive depressive symptoms and bounce back
faster.

- In experiments, resilient people showed quicker recovery from stress, both physically
(heart rate, blood pressure) and mentally (in terms of emotional regulation).

5. Positive Emotions as a "Reset"

- Positive emotions can act like a reset button, helping individuals return to a calm,
stable emotional state faster.

- People exposed to positive emotions after stressful events demonstrated quicker

cardiovascular recovery, as opposed to those who focused on negative emotions.
6. Neuroscience of Resilience

- Brain imaging studies show that resilient individuals handle uncertainty and negativity
better. They don't brace for negativity in uncertain situations, unlike less resilient
individuals who experience heightened anxiety.

7. Building Resilience

- Resilience is a resource that can grow. Positive emotions help build resilience, and the
more resilient a person is, the better they are at cultivating positive emotions.

- This creates an upward spiral where positive emotions build resilience, and greater
resilience makes it easier to cultivate more positive emotions.

8. Closing Thought on Resilience

- Resilience involves balancing the negative and positive. It's not about ignoring the
negative but meeting it with positive emotions to help navigate challenges.

9. Application of Positive Emotions

- Participants are encouraged to use their "positivity portfolio" (a collection of positive

activities or sources of joy) to introduce positivity in difficult moments.

- A story was shared about a former student who used their positivity portfolio to
overcome anger and reconnect with a friend, highlighting the power of using positive
emotions for connection.

Takeaway

Positive emotions are essential for resilience and can be cultivated even in difficult
times. Building resilience through positive emotions creates a beneficial feedback loop,
leading to better emotional and physical health over time.

—--------------------------------------------------------
POSITIVITY AND ENTREPRENEURSHIP

Key Points on Positivity in Entrepreneurship

1. Challenges in Entrepreneurship

- Entrepreneurship involves facing constant challenges and setbacks.

- The mindset to "fail fast" helps entrepreneurs test their products/services and learn
quickly.

2. Three Tenets of Entrepreneurship (Timmons Model)

- Opportunity: Ideas must be turned into viable market opportunities.

- Team: Collaboration and optimism are critical for team dynamics.

- Resources: Adequate funding is necessary for sustainability. Without it, a business is

merely a hobby.

3. Importance of Positivity

- Positivity is vital for resilience, gratitude, and hope.

- It helps entrepreneurs believe in their vision and stay motivated.

Advice for Budding Entrepreneurs

- Emphasize that business is about people and relationships.

- Encourage warmth, inspiration, and appreciation within the team.

- Efficiency and revenue are secondary to fostering positive connections.

Leadership Insights: Chairperson of Black Faculty and Staff Caucus

- Acknowledges the reality of injustice and inequities.

- Advocates for a solution-focused approach:

- Shift conversations from problems to actionable solutions.

- Aim for win-win outcomes in every scenario.

- Positivity is essential for motivation and empowerment.

Personal Resilience and Positivity

1. Overcoming Professional Challenges

- Stay positive despite feeling undervalued or unrecognized at work.

- Avoid bitterness and focus on maintaining relationships.

2. Dealing with Grief

- Losing her mother was a significant personal challenge.

- Uses positivity to honor her mother’s legacy and embrace hope.

3. Athletic Mindset

- As a lifelong athlete, positivity is essential to handle competition and setbacks.

Future Aspirations and Applications of Positive Psychology

- Faith and Positivity

- Positivity aligns with her faith, promoting kindness and a sense of responsibility.

- Advocates integrating spirituality into personal and professional life.

- Focus on Students

- Student challenges, while seemingly small, are significant to them.

- Positivity manifests as empathy, encouragement, and strength for students.

Conclusion

Dr. Stroman emphasizes positivity as a cornerstone for success in entrepreneurship,

leadership, and personal growth. She advocates for fostering resilience, building
relationships, and maintaining hope in all endeavors.

—----------------------------------------------
THE SCIENCE OF HAPPINESS

1. Understanding Positive Emotions

- Positive emotions are fleeting reactions to specific circumstances.

- They differ from pleasures, which satisfy immediate physical needs, such as hunger
or comfort.

- Positive emotions address mental and emotional well-being and help people thrive
rather than just survive.

2. Broaden-and-Build Theory

- Proposed by psychologist Barbara Fredrickson, this theory explains how positive emotions
broaden thought-action repertoires.

- Positive emotions enable individuals to think creatively, act flexibly, and solve problems
effectively.

- Over time, this broadening effect helps build personal, social, and intellectual resources,
such as stronger relationships, greater resilience, and improved skills.

3. Benefits of Positive Emotions

- They enhance creativity, allowing individuals to generate innovative ideas and

approaches.

- Positive emotions improve problem-solving skills by enabling a broader perspective on

challenges.

- Social connections flourish as positive emotions encourage trust, cooperation, and

empathy.

4. Cultivating Positive Emotions

- Engaging in mindfulness practices like meditation can foster feelings of calm and
contentment.

- Practicing loving-kindness meditation (a technique where you mentally send goodwill

and warmth to others) enhances feelings of compassion and positivity.

- Spending time outdoors, particularly in pleasant weather, boosts mood and increases
a sense of vitality.

- Simple acts like acknowledging kindness in others or showing gratitude can improve
one’s outlook and emotional state.
5. Social Impacts

- Experiencing positive emotions can improve social perceptions, reducing biases and
stereotypes.

- For example, positive emotions promote holistic facial recognition, improving

cross-racial identification and fostering inclusivity.

6. The Positivity Ratio

- Research suggests that high-performing teams maintain a higher ratio of positive to

negative interactions, approximately 6:1.

- This balance encourages open communication, better teamwork, and creative

problem-solving within groups.

- It highlights the importance of fostering positivity not only in individual lives but also in
professional and social contexts.

7. Practical Applications

- While negative emotions are a natural part of life, consciously cultivating positive
emotions leads to increased mental resilience and life satisfaction.

- Activities like journaling, gratitude exercises, and spending quality time with loved
ones are actionable ways to boost happiness.

Conclusion

The article underscores the transformative power of positive emotions in shaping lives. By
broadening thoughts and building lasting resources, positive emotions contribute to
improved creativity, better relationships, and greater overall well-being. Practicing
intentional habits to foster these emotions can lead to a more fulfilling and connected
life.

—------------------------------------------------------------------------
MODULE 3 (the delicate art of pursuing happiness)

POSITIVITY RATIOS

The Delicate Art of Pursuing Happiness

1. The Complexity of Happiness

- The pursuit of happiness is a universal right but remains elusive for many.

- Mismanagement of happiness occurs when people try to:

- Banish all negativity or force positivity.

- Overindulge in physical pleasures at the expense of meaningful pursuits or

contributions to others.

- Sustainable happiness requires balance and intentional effort.

Understanding Positivity Ratios

2. The Positivity Self-Test

- Participants reflect on their last 24 hours to evaluate their emotions honestly.

- Insights from the test often reveal:

- Positivity ratios (positive to negative emotional experiences) are often lower than
expected.

- A surprising range and diversity of emotions within a single day.

3. Asymmetry Between Positivity and Negativity

- Negative emotions have a stronger impact than positive ones.

- For example, minor gratitude toward a partner is less impactful than slight disgust.

- Effective positivity ratios reflect this asymmetry by assigning different weights to

positive and negative emotions.

4. Positivity Ratio Ranges

- Ratios of positivity to negativity reveal mental health states:

- Below 1:1– Linked to mental health struggles like depression or anxiety.

- 1:1 to 2:1– Indicates “languishing” (getting by but not thriving).

 - Above 3:1– Associated with flourishing, resilience, creativity, and personal growth.

5. Optimal Flourishing Zone

- Ratios of 3:1 to 5:1 represent the sweet spot for well-being.

- Frequent positive emotions foster broader perspectives, empathy, and

resource-building.

Building Positivity Effectively

6. Frequency Over Intensity

- Mild, frequent positive experiences (e.g., relaxation, connection, gratitude) are more
impactful than rare, intense ones.

- Positive emotions must coalesce to overcome negativity and trigger the

“broaden-and-build” benefits.

7. Importance of Balance

- Both positivity and negativity are essential for flourishing:

- Positivity drives growth and innovation.

- Negativity keeps individuals grounded and fosters resilience.

- Excessive positivity, especially self-focused or contextually inappropriate emotions

(e.g., pride, greed), can be detrimental.

8. Creativity Requires Tension

- Challenges and irritations (negativity) inspire inventiveness and problem-solving.

- A balance of positivity and negativity drives meaningful creativity.

Key Metaphor – The Sailboat

- Positivity is like the sail (providing momentum and drive).

- Negativity is the keel (keeping the boat grounded and stable).

- Together, they enable effective navigation in life.

- Without the keel, the boat risks flipping over; without the sail, it remains stagnant.
Practical Insights

9. Reflection Over Time

- Positivity ratios should be evaluated over weeks or months rather than a single day
for meaningful insights.

- Daily tracking helps identify patterns and areas for growth.

10. Lessons from Bipolar Disorder

- Excessive positivity can become harmful when it is self-focused and detached from
reality.

- Gratitude, love, and connection are less likely to become problematic.

Conclusion

The pursuit of happiness requires acknowledging both positivity and negativity.

Flourishing is achieved through balance, intentional reflection, and frequent, meaningful
positive experiences. Embracing life’s dualities enables growth, resilience, and
sustainable well-being.

—-----------------------------------

PRIORITISING POSITIVITY

Overdoing Positivity and Authentic Positive Psychology

1. Recognizing Inauthentic Positivity

- Overdone Positivity: Feels forced or unnatural and is often detectable through a "gut
sense."

- Genuine Positivity: Comes from an authentic place and creates comfort for others.

- School Example: Constantly cheerful counselors can appear unrealistic and fail to
connect with students.

2. Emotional Authenticity

- Emotions are fleeting and shouldn’t be worn as a uniform.

- "Eyes-Closed Positivity": Blind insistence on being happy, limited to surface-level

expressions (e.g., facial).

- "Eyes-Open Positivity": Embodied, relaxed, and genuine; positively influences others

out
3. Valuing Happiness: Healthy vs. Extreme

- Extreme Valuation: This leads to fewer positive emotions, lower life satisfaction,
depressive symptoms, and loneliness.

- Statements reflecting this include:

- "How happy I am defines my life’s worth."

- "If I’m unhappy, something is wrong with me."

- Healthy Prioritization: Involves seeking circumstances that naturally elicit positive

emotions.

4. The Art of Prioritizing Positivity

- Focus on creating opportunities for positivity instead of forcing feelings.

- Examples:

- Enjoyable routines (e.g., morning affirmations).

- Leisure activities that nurture happiness.

- Scheduling moments of enjoyment, not just achievement.

5. Positive Outcomes of Prioritizing Positivity

- Leads to:

- more +ve emotions

- plan more +ve experiences

- Higher life satisfaction.

- More resilience and reduced depressive symptoms.

- Better relationships due to appreciation and connection.

- Greater willingness to savor and linger with positive experiences.

6. Avoiding Common Pitfalls

- Rigid expectations of happiness can backfire.

- Positivity isn’t reserved for vacations or weekends; it’s a daily practice.

- Incorporate playfulness and enjoyment into everyday tasks.

7. Practical Strategies and Challenges

- Positivity Ratio Challenge:

- Take a self-test daily to track your positivity-to-negativity ratio.

- Adjust by reducing negativity, increasing positivity, or both.

- Track changes in resilience, resourcefulness, and outlook over time.

- Mantra Shift: From “Be positive” to “Be open.”

8. The Importance of Play and Flexibility

- Reclaim a youthful, playful attitude to enrich daily life.

- Recognize that incorporating positivity doesn’t have to wait until all tasks are complete.

9. Key Takeaway

Authentic positivity arises from openness, savoring good experiences, and creating
joyful opportunities, not from forced optimism or rigid expectations.

—---------------------------------------------

POSITIVITY AND POLICY

1. Target Group: Unemployed Population

- Subcategories include youth unemployed, disabled unemployed, long-term

unemployed, and general unemployed.

- Traits: Fear of failure, fear of embarrassment, awkwardness, and traits of learned

helplessness.

- High levels of anxiety, stress, and depression, akin to soldiers returning from duty.

- Defensive, skeptical, and uncomfortable with motivational or evangelical approaches.

2. Resilience Workshops

- Focused on behavioral change and fostering proactive habits.

- Workshops aim to address the narrow-mindedness caused by stress.

 - Positivity is introduced through open, honest communication and avoiding patronizing
tones.

3. Positivity Ratio and Self-Tests

- Participants are introduced to the concept of positivity ratios and its scientific basis.

- Self-tests engage participants through curiosity and self-analysis.

- Skepticism is common initially but often replaced by engagement due to the test's
intuitive nature.

- Results (scores) are kept private, with emphasis on improvement strategies rather than
competition.

4. Challenges in Working with the Unemployed

- Learned helplessness fosters negativity as a habit in households and communities.

- Workshops aim to break the cycle of negativity by promoting proactive behaviors and
positivity.

- Honest acknowledgment of participants' challenges helps build trust.

5. Measured Outcomes

- Key outcomes evaluated in two categories:

- Academic measures: Improved well-being, resilience, and positivity.

- Government-focused measures: Employment rates, sustainability of jobs, and

reduced job drop-out rates.

- Profound impacts:

- Doubling employment sustainability for the unemployed (105% improvement in

3-month job retention rates).

- Financial savings for government budgets and societal benefits.

6. Future Directions

- Integrating positive psychology with behavioral science at the center of government

policy-making.

- Evidence-based approaches to influence large-scale societal outcomes.

 - Advocating for fiscal sustainability and measurable ROI to align with government
priorities.

- Scaling programs to impact hundreds of thousands of participants.

7. Positive Psychology's Broader Impacts

- Beyond individual improvement, it aims to enhance societal well-being.

- Encourages policymakers to adopt a scientific, evidence-based approach to

decision-making.

- Emphasizes pragmatic language to bridge gaps between academic findings and

government objectives.

—------------------------------------------------------------------------

MODULE 4 ( positivity resonance and loving-kindness)

WHAT IS LOVE?

-Ursula LeGuin says Love doesn’t sit passively; it must be actively created, nurtured, and
renewed, much like making bread.

What is love?

- Dominant cultural narratives:

- Love is exclusive, about finding a soulmate to “complete” you, achieving “happily ever
after.”

- Love is romanticized as a bond or transaction.

- Alternative perspectives:

- Love is unconditional, maternal, or platonic connections.

Challenges in Defining Love

Cultural and Scientific Perspectives

- Existing personal and cultural beliefs make it difficult to scientifically define love.

- Using common language (instead of jargon) helps capture the emotional depth of love.
A Proposed "Love 2.0" Approach

- Moving beyond traditional views of love to explore its broader dimensions as a positive
emotion.

What Love Isn’t

- Love is not:

- Solely sexual desire, romance, or permanent commitment.

- Exclusively lasting or unconditional.

- A singular "achievement" or fixed status.

Defining Love Scientifically

1. Core Elements of Love

- Love is an emotion and an interpersonal experience.

- Marked by shared positive emotions, biobehavioral synchrony, and a mutual sense of

care.

2. Positive Emotions and Connection

- Love thrives in micro-moments of connections, like shared joy or pride.

- These moments foster stronger bonds and a sense of community over time.

Key Concepts

Positivity Resonance

- A co-experience of positive emotions that amplifies connection.

- Example: Shared pride and joy between an adult and a child learning a new skill.

Investment in Well-being

Core to love is selflessly investing in another’s well-being and feeling equally understood
or “seen” by them.

Momentary Nature of Love

- Love isn't constant but arises and dissipates like emotions. Bonds are built through
repeated shared moments.
Love in Non-Romantic Contexts

Examples:

- Interactions with pets (e.g., “cross-species friendship”).

- Smiling at a baby, moments with children, or appreciating shared experiences.

Limitations of Definition

- Doesn’t include “love” for non-living things like passions (e.g., hiking, painting).

Takeaways

- Love transcends romanticized myths and manifests in fleeting yet meaningful emotional
connections.

- The “micro-moments” of connection are essential for building long-term bonds, loyalty,
and community.

- Love is best understood as an active, dynamic process of shared care and emotional
resonance.

—----------------------------------------------

POSITIVITY RESONANCE

1. Love and Positivity Resonance

Conditional Nature: Love, particularly in the form of micro-moments of connection

(positivity resonance), is not entirely unconditional.

Key Preconditions

- Safety: People need to feel safe and unthreatened for openness and connection.

- Real-Time Connection: Face-to-face interactions or real-time sensory connections,

like voice calls, are crucial for authentic emotional exchange.

2. Importance of Eye Contact

Mimicry and Connection

- Eye contact triggers facial mimicry, which extends to neural mimicry.

- Mimicry fosters shared emotional states, helping us intuitively distinguish authentic

emotions (e.g., a friendly vs. smug smile).
- Without eye contact, understanding subtle differences in expressions, like various
types of smiles, becomes difficult.

3. Role of Smiles in Positivity Resonance

Functions of a Smile

- Reflects the inner state of the individual.

- Invites or pulls for positivity in others.

- Creates shared subjective experiences (we’re on the same page).

- Broadens and builds connections and collective potential.

- Helps expressing positivity

- To create life-giving nutrients of positivity resonance

Quick Connections

- Smiles enable instant moments of connection, even in brief encounters (e.g., at a

grocery store).

- These micro-moments build a sense of community, safety, and belonging.

4. Biobehavioral Synchrony

Behavioral Synchrony: Observable synchronization of gestures, tempo, or rhythm in

interactions.

Biological Synchrony

- In shared positive emotional states, people exhibit synchronized neural activity and
increases in neuropeptides like oxytocin.

- Emotions are shared across individuals, challenging the idea that emotions are solely
individual experiences.

5. Cultural and Universal Aspects

- Smiles and eye contact are governed by cultural norms (e.g. when it’s appropriate to
smile or make eye contact).

- However, the fundamental human response to smiles and connection remains universal
when conditions of safety and connection are met.
6. Broader Impacts of Smiles and Positivity

Community Impact: Even fleeting positive interactions contribute to a sense of safety and
warmth in a community.

Evolutionary Role: Smiles serve as adaptive tools for fostering collective well-being and
strengthening social bonds.

7. Practical Applications

- In settings like classrooms, workplaces, or families, fostering safety and real-time

connections enhances positive resonance.

- Smiles and micro-moments of connection don’t always aim to build lasting relationships but
play a crucial role in creating a sense of communal harmony and trust.

—---------------------------------------------

LOVING-KINDNESS

1. Concept of Love as Micro-Moments

- Love is viewed as a momentary connection or transaction between individuals, not a

permanent state.

- Loving-kindness meditation fosters these connections by generating positive emotions

and warmth.

2. Meditation and Positive Emotions

- Meditation helps individuals self-generate positive emotions.

- Loving-kindness meditation uniquely encourages connecting with others and fostering

shared positive emotional states.

3. Overview of Loving-Kindness Meditation

- An ancient practice called "Metta" or "Maitri," also referred to as "kindness meditation."

- Involves repeating phrases like:

- "May you feel safe."

- "May you feel happy."

- "May you feel healthy."

- "May you live with ease."

 - The focus shifts to different targets (e.g., self, loved ones, neutral people, all beings).

4. Purpose and Approach

- Aims to develop intentions, concentration, and warmth.

- Encourages stepping out of self-absorption and connecting with others.

- Begins with self-love and gradually extends to others, from those you naturally care
for to neutral or challenging individuals.

5. Key Insights

- Meditation is not tied to any religion and can complement or exist outside faith
traditions.

- The practice is about setting intentions and creating conditions for warmth and
connection, not forcing feelings.

- It focuses on personal transformation rather than expecting to change others directly.

6. Common Challenges

- Western cultures sometimes find starting with self-love difficult.

- The practice may feel artificial or saccharine to some.

- Negative feelings may arise, which is natural and okay.

- It's important to approach the practice with sincerity and an open mind, not expecting
immediate results.

7. Practical Notes

- Focus on cultivating positive feelings over time rather than achieving perfection
immediately.

- Recognize that all feelings, including difficult ones, are part of the process.

- Recenter on self-love when facing challenges during the practice.

8. Final Thoughts

- Set an intention (not an expectation) before practicing.

- The goal is to develop a habit of kindness and warmth, softening perspectives over
time.
 - It's okay to adapt the practice based on personal comfort and preferences.

—--------------------------------------------

PRACTISING LOVING KINDNESS

1. Introduction to Meditation

- Importance of being comfortable and grounded (e.g., upright posture, open chest,
relaxed stance).

- The meditation begins and ends with the sound of a chime to help participants feel
grounded.

2. Process

- Focus on breathing and visualize the heart region as if breathing in and out through it.

- Rest awareness on the heart for a few breaths.

- Extend well wishes to oneself and others in the room or learning space.

3. Key Phrases (Repeated Silently)

- May we all feel safe.

- May we all feel happy.

- May we all feel healthy.

- May we all live with ease.

4. Practice Guidelines

- Acknowledge distractions and gently bring attention back to the phrases.

- Phrases can be customized or visualized as intentions radiating outward.

- Meditation can be both formal (e.g., seated) and informal (through daily habits and
interactions).

5. Reflections from Participants

- Challenges: Difficulty staying focused, wandering minds, and adapting to new

environments or contexts for meditation.
- Insights:

- Context matters—familiar settings can make it easier to meditate.

- Building a habit can make the practice more effective over time.

- Acknowledging mind-wandering with kindness is part of the process.

- Value: Even for busy individuals, pausing for meditation can offer rest, reduce
self-focus, and cultivate a sense of connection with others.

6. Encouragement for Practice

- Meditation improves with consistency, but informal practices (e.g., connecting with
others) are equally valuable.

- Participants are encouraged to revisit guided meditations and explore additional

resources.

Key Takeaways

Loving-kindness meditation fosters a sense of safety, happiness, health, and ease for
oneself and others. With regular practice, it helps cultivate focus, self-compassion, and
other-oriented thinking.

—--------------------------------------------------

INVESTIGATING POSITIVITY RESONANCE

1. Excitement for Positive Psychology

- The field of positive psychology focuses on what makes life worth living. It’s about
cultivating joy, happiness, and mental well-being rather than just addressing mental
illness or dysfunction.

- The professor was struck by how studying the science of positive emotions could provide
practical strategies to improve lives.

- Even for individuals who aren't "unwell," there’s always room for self-improvement and
flourishing. This realization sparked excitement about the potential to research and unlock
insights into joy and fulfillment.

2. Challenges in Positive Psychology Research

- Slow Pace: Research in positive psychology is a gradual process. It takes years to design
studies, collect data, analyze results, and draw meaningful conclusions.
 - Unexpected Discoveries: Answers can sometimes differ from expectations, which can
be frustrating yet rewarding. These findings help refine our understanding of how positive
emotions function and influence well-being.

- Practical Focus: Despite the challenges, the ultimate reward is producing results that
can directly improve people’s lives.

3. Example of Positivity Resonance (Grandfather’s Story)

Definition

Positivity resonance refers to shared positive emotions and meaningful connections

between people, even in brief moments.

Grandfather’s Actions

- His habit of initiating small, positive social interactions—like smiling, joking, and
connecting with strangers—exemplified positivity resonance.

- These micro-moments of connection had a profound impact on his happiness and the
people around him.

Key Insight

Such brief yet meaningful exchanges contribute to overall well-being, emphasizing that
small acts of kindness or connection can have lasting effects on mental health.

4. Current Research Focus

Research Goals

Understanding how reflecting on positive social interactions impacts mental and physical
health.

Key Hypotheses

- Reflection may inspire individuals to seek out new relationships that offer support.

- It may help people appreciate and find deeper meaning in their existing relationships,
enhancing their emotional experiences.

Broader Implications

This research highlights the link between mental well-being and social connection,
suggesting that cultivating awareness of positive interactions can enhance both physical
and emotional health over time.
5. Future Research Directions

Group-Level Positivity

- Exploring shared positive emotions in group settings (e.g., singing, dancing,

marathons).

- These activities promote synchronicity and a collective sense of joy, potentially

fostering stronger group cohesion.

- Examples include concerts, religious gatherings, or team sports, where participants

often feel a heightened emotional state that reshapes their worldview.

Comparisons with Individual Positivity

Investigating differences between shared positivity in group settings versus one-on-one

connections.

Potential Applications

Insights could inform community-building strategies, organizational dynamics, or

therapeutic interventions that utilize collective activities to boost well-being.

6. Connection Reflection Homework

- Activity: Participants are encouraged to reflect on their positive social interactions

every evening for a week.

- Objective

- To cultivate awareness of positive connections.

- To observe how these reflections influence emotional well-being and interpersonal

relationships.

- Anticipated Outcomes

- Improved emotional health through an intentional focus on positivity.

- Strengthened relationships due to a renewed appreciation of existing connections.

Takeaway

This exercise aligns with research showing that small, intentional practices can have a
significant impact on happiness and overall life satisfaction.
Key Insights from the Discussion

- Small, positive social moments can significantly enhance mental well-being.

- Reflecting on these moments strengthens existing relationships and promotes personal

growth.

- Group activities amplify positive emotions, creating a sense of connection and

synchronicity.

- The science of positive psychology holds great promise for practical applications in daily
life, despite the slow pace of research.

—---------------------------------------------

WHY WE SHOULD RETHINK LOVE

1. Love Beyond Romance

- Psychologist Barbara Fredrickson defines love not as a romantic construct but as a shared
positive emotional experience that can occur between any two people.

- Love is dynamic and happens in brief moments of connection, even with strangers.

2. Micro-Moments of Connection

- Fredrickson emphasizes the importance of "micro-moments" of positivity

resonance—instances where individuals share genuine positive emotions.

- These fleeting moments can lead to improved mental, emotional, and physical health.

3. Physical and Psychological Benefits

- Shared positive emotions enhance the body’s vagus nerve function, which is linked to
better emotional regulation, heart health, and overall resilience.

- Positive connections build psychological well-being by fostering a sense of belonging

and meaning.

4. Practical Applications

- Practices like loving-kindness meditation can help people experience more positive
emotions and cultivate connections in their daily lives.

- Intentional focus on building micro-moments can improve relationships and

emotional health over time.

5. Modern Challenges to Connection

 - Fredrickson highlights how technology (e.g., smartphones and social media) can hinder
genuine human connection.

- Being present in face-to-face interactions is crucial for fostering positive resonance.

6. Broader Implications for Society

- Collective micro-moments of positivity can strengthen communities and enhance group

harmony.

- Focusing on everyday connections, rather than monumental displays of love or

happiness, can transform personal and societal well-being.

Highlighted Points

- Love is a biological and emotional connection that occurs through shared positive
emotions, not solely romantic involvement.

- Micro-moments of positivity resonance lead to enhanced physical and emotional health.

- Technology often disrupts authentic connections, emphasizing the need for mindful
presence.

- Loving-kindness meditation and intentional reflection can amplify daily experiences of joy
and connection.

- Small, consistent efforts in building connections can create long-term benefits for
individuals and communities.

—---------------------------------------------------------------------------------------------------------------------------

MODULE 5 (FRUITS OF POSITIVITY RESONANCE)

CARDIOVASCULAR BENEFITS

1. Study Design and Methodology

- Researchers measured biological markers (e.g., echocardiogram, blood samples)

before and after participants practiced loving-kindness meditation.
 - Participants were randomly assigned to either practice meditation or serve as a control
group.

- Results were evaluated after three months, focusing on changes in cardiac vagal tone and
emotional health.

2. Micro-Moments of Positivity Resonance

- Defined as fleeting, shared moments of positive connection with others.

- These moments are life-affirming, energizing, and evoke feelings of warmth, love, and
connection.

- Participants described these connections as "vibrational," "heart-opening," and

"life-giving."

3. The Role of the Vagus Nerve

- The vagus nerve connects the brain to the heart and other organs, playing a crucial
role in regulating emotional and physical health.

- Functions of the vagus nerve include:

- Calming the heart after a fright.

- Creating healthy heart rhythms (cardiac vagal tone).

- Higher cardiac vagal tone is linked to better emotional regulation, attention, and social
skills.

4. Loving-Kindness Meditation

- Practicing meditation increases day-to-day positive emotions and micro-moments of

connection.

- This practice strengthens cardiac vagal tone, improving physical health, such as
regulating inflammation, blood sugar, and cardiovascular recovery.

5. Upward Spiral of Positivity

- Cardiac vagal tone predicts how much positivity resonance individuals experience
daily.

- Positive connections, in turn, improve cardiac vagal tone, creating a reinforcing cycle of
emotional and physical health benefits.
 - Randomized controlled trials showed that meditation participants experienced more
positive emotions and stronger connections than the control group.

6. Long-Term Effects on Health

- Positive emotions function as "nutrients" for the body, similar to healthy food.

- Micro-moments of connection contribute to better cardiovascular health, enhanced

emotional regulation, and overall resilience.

7. The Impact of Negative Emotions

- Negative emotions, if prolonged or excessive, can disrupt heart function and other body
systems.

- Emotional balance is crucial; negative emotions are natural and healthy when
situationally appropriate but harmful when they dominate.

8. The Shift Toward Positive Psychology

- Traditional psychology focused heavily on the negative effects of emotions.

- Positive psychology seeks to explore the benefits of positive emotions and their role in
enhancing health and well-being.

—-----------------------------------------------

IMMUNE BENEFITS

1. The Immune System as a Forward-Looking Mechanism

- The immune system registers recent emotional experiences and anticipates future
threats accordingly.

- Positive social connections signal that viral infections (spread through human contact)
are likely, prompting increased antiviral and antibody synthesis.

- Adversity (e.g., loneliness, poverty, bereavement) triggers pro-inflammatory gene

expression while decreasing antiviral defenses, preparing the body for bacterial
infections (e.g., from wounds).

2. The Molecular Pathway Between Stress and Illness

- Emotional stress and adversity impact gene expression, not DNA itself.

- Chronic stress and negative emotions lead to increased inflammation and reduced antiviral
defense, making people more susceptible to illnesses linked to inflammation.
- Advances in molecular and genomic studies are uncovering how negative emotions directly
affect immune function.

3. The Role of Positive Emotions in Health

- Studies show that positive emotions can shift gene expression in a healthier direction.

- Practices like *Loving-Kindness Meditation (LKM) have been found to reduce

inflammation and enhance antiviral responses.

- Randomized controlled trials confirm a cause-and-effect relationship between positive

emotions and improved immune function.

4. Emotions as a Health Behavior

- Unlike diet and exercise, people often think emotions are beyond their control.

- However, cognitive appraisals (how we interpret situations) influence emotional

experiences and can be actively shaped.

- Positive emotions are not just spontaneous but can be cultivated and prolonged for
better health.

5. Important Caveat: Avoiding a Blame Mentality

- While positive emotions support immune health, illness is influenced by multiple factors
beyond emotional state.

- It is a logical fallacy to assume that people who are ill are "not positive enough."

- Understanding the mind-body link should not lead to victim-blaming but rather emphasize
the importance of emotional well-being as one factor among many.

—-------------------------------------------------------

SAVOURING CONNECTIONS

1. Neuroplasticity Beyond the Brain

- Neuroplasticity applies not just to the brain but to the entire body (e.g., muscles, heart,
immune system).

- Emotional engagement shapes the body's physical functions.

- Daily habits influence biological functions, just like muscle training.

2. The Role of Face-to-Face Connection

- Human connection is crucial for emotional and physical well-being.

- Modern technology reduces face-to-face interactions, potentially weakening our social

capacities.

- A study found that people working from home derived more emotional benefit from
phone calls than those with frequent in-person interactions.

3. Reflection on Social Interactions Enhances Well-being

- Regular reflection on social connections increases appreciation for them.

- This practice can enhance cardiac vagal tone, improving heart function.

- Savoring positive experiences (before, during, and after) can amplify their impact.

4. Social Connection as a Health Behavior

A meta-analysis of 300,000 participants found social connection impacts mortality risk as

much as smoking, obesity, and excessive alcohol use.

- Social isolation (e.g., solitary confinement) is psychologically and physically damaging.

- Public health campaigns should promote connection as a vital health behavior.

5. Cultivating Connection in Society

- Schools should train teachers to foster positive emotions in classrooms.

- Sports and community events help people connect over shared experiences.

- Small daily interactions (e.g., greeting strangers) also contribute to well-being.

6. Authenticity and Connection

- Connection cannot be forced; it must be nurtured organically.

- People should focus on setting the stage for connection rather than demanding it.

- Authenticity is key—genuine interactions foster deeper connections.

7. Upward Spiral of Emotions and Health

- Positive emotions improve physical health, and good health enhances positive emotions.

- Daily habits of fostering connection lead to long-term emotional and physical benefits.

—---------------------------------------------------

POSITIVITY AND WELLNESS

Health Coaching Approach

- Emphasizes building a strong, supportive connection with clients.

- Encourages a pleasurable, non-restrictive approach to health changes.

- Helps clients explore goals in a safe and accepting environment.

Application of Positive Psychology in Coaching

- Focuses on pleasure and positivity in lifestyle changes.

- Uses meditation, including loving-kindness meditation, to promote mindfulness and

well-being.

- Encourages clients to recognize and utilize their strengths.

- Helps clients cultivate authentic, loving relationships for emotional well-being.

- Clients often experience increased awareness of their potential and motivation for
growth.

Future Plans and Insights

- Working on her book Flourishing With Chronic Illness, which explores a mind-body-spirit
approach to living well with a diagnosis.

- Advocates for “positive health,” which is more than just the absence of disease.

- Believes positive psychology can help people thrive even in the face of illness and
potentially influence disease progression.

- Excited about ongoing research and discoveries in the field.

Conclusion

- Positive psychology is valuable not only in good times but also during challenges.

- Encourages people to see the potential for joy and growth, even with chronic illness.

—--------------------------------------------------

Summary Points: Dr. Fredrickson’s 2013 Op-Ed ("Your Phone vs. Your
Heart")

1.​ Positivity Resonance: Shared positive emotions in face-to-face interactions

enhance well-being and strengthen relationships.
2.​ Impact of Smartphones: Excessive phone use reduces real-time human
connection, weakening emotional and physiological benefits.
3.​ Empathy Decline: Digital distractions lower empathy and emotional attunement,
making relationships less fulfilling.
4.​ Health Consequences: Genuine social interactions contribute to better cardiovascular
health and overall well-being.
5.​ Mindful Engagement: Prioritizing in-person connections over screen time fosters
deeper relationships and personal growth.
6.​ Call to Action: To truly flourish, people should reduce phone use and focus on
meaningful human connections.

—----------------------------------------------------------------------------------------------------------------------------

MODULE 6 ( RIPPLES OF POSITIVITY RESONANCE)

GRATITUDE

Expressing Gratitude & Positive Connections

●​ “Other People Matter” – Christopher Peterson’s famous phrase highlights the

essence of positive psychology.
●​ Effective Thank You Notes – Expressing gratitude should be specific, personal,
and relational, not just about the deed itself.
●​ Study on Romantic Couples – Couples who expressed appreciation in a
“you-focused” way (highlighting the giver’s thoughtfulness) experienced higher
relationship satisfaction over six months.
●​ Quality of Gratitude Matters – A thank-you centered on the giver’s intention and
kindness strengthens bonds, while self-focused gratitude is less impactful.
●​ Cultural Scripts vs. Genuine Emotion – Saying thank you should go beyond
routine politeness and involve genuine emotional exchange.
●​ Receiving Gratitude Fully – Instead of dismissing or minimizing thanks, accepting it
deepens positive connections and strengthens relationships.
●​ Gratitude as a Relationship Booster – Thoughtful appreciation fosters empathy,
community, and stronger personal bonds over time.

—-------------------------------------------------------

Positive Psychology and Emotional Contagion

1. Emotions are Contagious

- People's emotions can be sensed quickly, influencing interactions.

- Joyful energy in a room makes interactions more open, creative, and positive.

- Negative emotions, on the other hand, create tension and restraint.

2. Emotional Communication & Positivity Resonance

- Emotions spread through mimicry and shared experiences.

- Leaders’ emotions are particularly influential, shaping team and organizational

morale.

- Cultivating positive emotions in oneself can help spread positivity to others.

3. The Power of Social Connection

- Small, meaningful interactions (e.g., dancing, laughing, sharing stories)

generate instant joy.

- Emotions are not private; they shape relationships and communities.

- Rituals (e.g., phone calls, weekly game nights) enhance connection and
emotional well-being.

4. New Scientific Perspectives on Emotion

- Traditional views saw emotions as biologically pre-set (e.g., joy, anger, fear).

- A newer perspective suggests emotions are constructed based on context,

beliefs, and energy levels.

- Recognizing micro-moments of positive connection increases emotional

awareness.
5. Applying Positivity in Daily Life

- Simple acts (e.g., smiling, showing gratitude, being present) cultivate positive
emotions.

- Educators can create positive learning environments through group engagement

and rituals.

- Workspaces benefit from appreciation rituals and moments of connection.

6. Expanding the Positive Psychology Movement

- Positive psychology extends beyond individuals, fostering healthier

communities.

- Organizations like IPPA and Greater Good Science Center offer resources for
ongoing learning.

- Staying engaged in positive psychology helps sustain personal and collective

well-being.

Key Takeaway

Positive emotions and connections are abundant but often overlooked. By

recognizing and nurturing micro-moments of joy and resonance, individuals can
improve their well-being and contribute to a more positive world.

—---------------------------------------------------------------------

POSITIVITY AND SCHOOLS

- Introduction to Strengths-Based School Counseling

- Traditional school counseling models focused on pathology and deficits.

- Akos and his colleague John Gollasi saw a gap in developmental science within
school counseling.

- Strengths-based counseling promotes students' strengths and builds asset-rich

environments (classrooms, peer groups, families).

- The goal is to empower students and create a more positive, proactive approach.

- Importance of Positive Psychology in School Counseling

- A strong connection (or "working alliance") between counselor and student is

key.
 - Positive resonance (shared positive emotions) plays a role in one-on-one
sessions and within school systems.

- Encouraging strengths rather than just addressing problems boosts students'

engagement and agency.

Key Takeaway

- Strengths-based school counseling shifts the focus from problems to students'

inherent abilities, helping them transition through life challenges with greater
confidence and resilience.

—----------------------------------------------------------------

REMAKING LOVE

1. Love as a Momentary Connection

- Fredrickson redefines love, moving away from the idea of a stable, long-term
feeling.

- Instead, love exists in fleeting moments of connection when people share

positive emotions.

- These moments don’t have to be grand gestures; even small everyday

interactions can be expressions of love.

2. Positivity Resonance

- Love is a dynamic process that occurs when two people experience shared
positivity, mutual care, and bio-behavioral synchrony (their emotions and bodily
responses align).

- This resonance isn’t about one person loving another in isolation—it’s about two
people feeling connected in the same moment.

- For example, when two people laugh together, their brain activity, heart rates,
and facial expressions sync up, creating a shared emotional experience.

3. Not Just Romantic Love

- Love isn’t limited to romantic relationships—it can happen in friendships, with

family, and even between strangers.

- A warm exchange with a barista, a genuine smile exchanged with a passerby or

a deep conversation with a friend can all create moments of love.
 - This challenges traditional ideas of love as something exclusive, instead
showing that love is abundant and accessible in daily life.

4. Health Benefits

- Experiencing more moments of love improves both mental and physical health.

- It boosts the immune system, reduces stress, and increases emotional

resilience.

- Over time, these moments help build stronger, more supportive relationships,
which further enhance well-being.

- Studies show that people who regularly experience positivity resonance tend to
live longer, feel happier, and have lower risks of disease.

5. Building Love Daily

- Love isn’t something we either have or don’t have—it’s something we can

cultivate.

- By being more open, present, and engaged in our interactions, we create more
opportunities for connection.

- Acts like listening attentively, expressing appreciation, and sharing joyful

moments help nurture love in everyday life.

6. Expanding Capacity for Love

- The more we experience these micro-moments of love, the more our ability to
connect and love grows.

- Love is like a muscle—it strengthens with use.

- Engaging in mindfulness practices, gratitude, and kindness can help increase

one’s capacity for love and deepen emotional connections.

Key Takeaway

Love isn’t just a grand, life-long commitment—it’s a series of small but powerful
moments of connection. By recognizing and nurturing these moments, we can lead
healthier, happier, and more fulfilling lives.

—--------—------------------------------------------------—--------------------------------—-------
PERMA MODEL

PERMA Model (Seligman, 2011) – A framework for well-being based on five core
elements:

P – Positive Emotions

Encouraging clients to cultivate joy, gratitude, hope, and contentment.

Techniques: Gratitude exercises, savoring positive experiences, and reframing

negative thoughts.

E – Engagement

Helping clients identify activities that lead to a state of flow (deep immersion and
enjoyment in tasks).

Techniques: Strength-based exercises, mindfulness, and structured goal-setting.

R – Relationships

Focusing on meaningful social connections to improve emotional well-being.

Techniques: Building social support, improving communication, and fostering

empathy.

M – Meaning

Assisting clients in finding purpose and fulfillment in life.

Techniques: Exploring personal values, engaging in altruistic acts, and

connecting with a sense of mission.

A – Accomplishment

Encouraging clients to set and achieve realistic, meaningful goals.

Techniques: Goal-setting frameworks (SMART goals), celebrating small wins, and

fostering resilience.
Applications of the PERMA Model in Positive Psychology Therapy Sessions

The PERMA model can be effectively applied in therapy to help clients cultivate
well-being, resilience, and personal growth. Here’s how each element can be
integrated into therapy sessions:

1. Positive Emotions (P) – Cultivating Joy and Gratitude

Therapists help clients increase positive emotions to counterbalance negative ones

and improve overall mental health.

Techniques & Strategies:

Gratitude Journaling – Clients write down three things they are grateful for daily to
shift focus from negativity.

Savoring Exercises – Encouraging clients to fully immerse in and appreciate

positive experiences.

Cognitive Reframing – Helping clients reinterpret stressful situations in a more

optimistic light.

Guided Imagery & Meditation – Using visualization techniques to evoke calm and
happiness.

Therapeutic Benefits:

Reduces stress and anxiety.

Enhances resilience by increasing the ability to find silver linings.

Strengthens emotional regulation.

2. Engagement (E) – Finding Flow & Meaningful Activities

Engagement refers to being fully absorbed in enjoyable and meaningful activities

that bring intrinsic motivation.

Techniques & Strategies:

Strengths-Based Therapy – Identifying individual strengths and finding ways to

use them in daily life.

Flow State Exercises – Helping clients recognize activities where they lose track
of time and feel deeply engaged.
Behavioral Activation – Encouraging participation in hobbies and activities that
increase pleasure and mastery.

Mindfulness Practices – Teaching clients to focus on the present moment to

enhance engagement in daily tasks.

Therapeutic Benefits:

Reduces symptoms of depression by fostering a sense of accomplishment.

Increases motivation and intrinsic enjoyment in daily life.

Enhances concentration and overall life satisfaction.

3. Relationships (R) – Strengthening Social Connections

Strong social relationships enhance well-being and serve as a protective factor

against mental health struggles.

Techniques & Strategies:

Social Skills Training – Teaching active listening, assertive communication, and

conflict resolution.

Building Social Support Networks – Encouraging clients to connect with

supportive friends, family, or groups.

Empathy-Building Exercises – Practicing perspective-taking to enhance

relationships and reduce loneliness.

Acts of Kindness – Encouraging small, intentional gestures of kindness to

improve social bonds.

Therapeutic Benefits:

Helps reduce feelings of loneliness and isolation.

Increases emotional support and resilience during difficult times.

Enhances overall life satisfaction and happiness.

4. Meaning (M) – Creating a Sense of Purpose

A sense of meaning provides direction and motivation, leading to a more fulfilling

life.
 Techniques & Strategies:

Values Exploration – Identifying core personal values and aligning life choices
accordingly.

Narrative Therapy – Helping clients reframe their life story in a way that
emphasizes growth and purpose.

Volunteerism & Altruism – Encouraging acts of service to foster a sense of

connection and fulfillment.

Existential Questions & Life Purpose Exercises – Exploring questions like “What
gives my life meaning?” or “What legacy do I want to leave?”.

Therapeutic Benefits:

Reduces feelings of existential anxiety and depression.

Increases motivation by aligning actions with a deeper purpose.

Enhances resilience and long-term well-being.

5. Accomplishment (A) – Setting & Achieving Meaningful Goals

A sense of achievement and progress is key to building self-confidence and

motivation.

Techniques & Strategies:

SMART Goal-Setting – Helping clients set Specific, Measurable, Achievable,

Relevant, and Time-bound goals.

Celebrating Small Wins – Encouraging clients to acknowledge and reward

progress, not just results.

Self-Compassion Exercises – Teaching clients to embrace self-kindness when

facing setbacks.

Resilience Training – Strengthening coping skills to persist through challenges.

Therapeutic Benefits:

Builds confidence and self-efficacy.

Enhances motivation and a sense of control over life and reduces procrastination
and feelings of stagnation.
Applying the PERMA Model in Therapy

Here are five case examples demonstrating how the PERMA model can be applied in
therapy to improve well-being and resilience.

Case 1: Positive Emotions (P) – Overcoming Anxiety Through Gratitude

Client: Riya, 28, experiencing work-related anxiety and low self-esteem.

Challenge: Constantly stressed, focusing on failures rather than successes.

Therapeutic Approach:

Gratitude Journal: Riya was encouraged to write down three things she was
grateful for daily.

Positive Reframing: She practiced identifying positives in stressful situations.

Mindfulness Exercises: Short guided meditations helped her stay present rather
than dwelling on worries.

Outcome:

Over time, Riya reported feeling more optimistic, noticed reduced anxiety, and
focused more on what was going well rather than what was wrong.

Case 2: Engagement (E) – Finding Flow Through Strength-Based Therapy

Client: Aarav, 35, struggling with burnout and lack of motivation.

Challenge: Feels unfulfilled at work and lacks engagement in daily life.

Therapeutic Approach:

Strengths Identification: Through assessments, Aarav discovered that his top

strengths were creativity and leadership.

Flow Activities: He was encouraged to find activities where he lost track of

time—such as painting and leading community projects.

Behavioral Activation: Small steps were taken to incorporate hobbies back into
his life.
Outcome:

Aarav found a renewed sense of purpose, started mentoring young professionals,

and felt more engaged and satisfied both professionally and personally.

Case 3: Relationships (R) – Strengthening Social Connections to Reduce

Loneliness

Client: Neha, 24, is feeling lonely after moving to a new city.

Challenge: Difficulty making friends and feeling disconnected.

Therapeutic Approach:

Social Skills Training: Role-playing exercises helped her practice starting

conversations and making small talk.

Acts of Kindness: She was encouraged to perform small acts of kindness (e.g.,
complimenting a colleague, or writing a thank-you note).

Community Engagement: Neha joined a book club and yoga class to naturally
meet like-minded people.

Outcome:

Neha gradually built new friendships, felt more connected, and reported reduced
loneliness and increased confidence in social settings.

Case 4: Meaning (M) – Finding Purpose After Loss

Client: Raj, 50, grieving the loss of his spouse.

Challenge: Feeling lost and struggling to find meaning in life.

Therapeutic Approach:

Narrative Therapy: Raj explored his life story and how his experiences shaped his
values.

Values Exploration: He identified that helping others gave him a sense of purpose.

Volunteer Work: He started mentoring young adults dealing with grief.

Outcome:

Raj found comfort and meaning by using his experience to help others, which
eased his grief and gave him a new sense of direction.
Case 5: Accomplishment (A) – Setting Goals for Confidence

Client: Ishaan, 30, feeling stuck in his career.

Challenge: Lacking motivation and confidence due to unfulfilled goals.

Therapeutic Approach:

SMART Goals: Ishaan set a goal to learn a new skill related to his job (public
speaking).

Celebrating Small Wins: He acknowledged progress instead of just big

achievements.

Resilience Training: He learned to embrace setbacks as learning experiences

rather than failures.

Outcome:

Ishaan gradually gained confidence, improved his skills, and secured a promotion
at work, leading to greater career satisfaction.

By applying the PERMA model, therapy shifts from problem-focused to

strengths-focused, empowering clients to build resilience, motivation, and lasting
well-being.

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