Psychologists Ben Gibson and Victoria Ruby Granger suggest doing these five things for long-term happiness:
Health movements seem to have the answers our burnt-out hearts need.
However, psychological research and practice shows that superficially focusing on candles, juice cleanses, and a “good vibes-only” approach to life is unlikely to result in meaningful changes in well-being. I know that.
It’s no surprise that wellness culture has become extremely popular, especially among women and young people. The US$4.4 trillion wellness industry promises clean beauty, clean eating, and energy-boosting supplements to provide happiness, purpose, and stress-free living.
But if health can be bought, why can’t we all be happier?
Shopping may make us happier (and may even alleviate lingering sadness), but real changes to our happiness are likely limited.
In fact, feminist critics, journalists, and psychologists believe that wellness culture can exacerbate destructive perfectionism, foster an unhealthy relationship with our bodies, and even lead people into conspiracy theories and MLM scams. We have expressed concern that this may be the case.
Wellness culture focuses on what feels good as an individual and provides only surface-level wellbeing experiences.
In his 1991 book Flow, Mihaly Csikszentmihalyi, one of the founders of the positive psychology movement, wrote, “By being fully involved in every detail of life, both good and bad, we… You can find happiness.”
In fact, psychological research suggests that long-term happiness comes from the intense pursuit of both pleasure and meaning.
Consider psychologist Martin Seligman’s model of flourishing, “Perm.” Seligman’s model breaks down happiness into clear, actionable “components” and gives us ideas on how to make happiness more attainable.
A 2016 study of 1,624 participants recruited online found that an intervention based on the perm model was effective in increasing happiness and reducing symptoms of depression; It seemed to work best for people with moderate levels of happiness.
The study also found that perm-based interventions appear to promote well-being in college students following the coronavirus pandemic, improve the emotional state of lung cancer patients, and reduce anxiety in breast cancer patients. Researchers then tested this model across a variety of settings, ages, and cultures.
Perma is an acronym that stands for Seligman’s five pillars of happiness: positive emotions, engagement, relationships, meaning, and accomplishment.
Rather than spending money to focus on “self-care,” this model suggests that psychologists should aim to meet basic psychological needs for competence, autonomy, and relatedness. doing.
Perma suggests asking yourself the following questions: “Am I behaving in a way that makes me feel competent, in control, and connected to others?”
Here are some effective health tips based on Perma’s five pillars.
1. Positive emotions
Broaden and Build Theory states that we are psychologically most creative, sensitive, and flexible when we experience positive emotions.
However, it is important to look beyond temporary pleasure and aim to reap the benefits of a wide range of positive emotions. This allows you to experience more positive emotions as part of an upward spiral effect.
Take one (or more) of psychologist Barbara Fredrickson’s top 10 positive emotions and find out how you can cultivate more of them in your life. These emotions include awe, joy, inspiration, gratitude, and love.
For example, to develop gratitude, try the “Three Good Things” exercise. He should take the time to list three good things that happened to her that day, or three things he feels grateful for. You can also write about those causes.
Why not look for three good things found in nature and combine them with natural health benefits?
If you have trouble finding green space in your neighborhood, there are ways to incorporate a connection to nature into your daily life, such as making time to look at the stars at night. Keep an eye out for bumblebees or count the different types of plants you see on your way to work.
2. Engagement
Find an activity that puts you in a flow state, a state of deep immersion in an intentional and inherently rewarding activity that makes you lose track of time and feel a sense of belonging to what you’re doing. Also known as “getting in the zone.”
Flow activities stretch you just enough to keep you focused, but not so much that you get bored or lose motivation. High-flow activities include music, sports, and even games.
3. Relationships
When it comes to relationships, quality is more important than quantity. It sounds simple, but look for (or find) people who are eager to celebrate your successes, and be wary of those who belittle them.
By doing so, you can prolong the good feelings that come with life’s small victories. Personal connections are important and serve as a central component of most theories of well-being.
4. Meaning
Find a way to connect with something bigger than yourself. Volunteer, join a community group, or perform a random act of kindness.
Thinking about the best possible future version of yourself can help you set goals and understand what gives your life purpose.
5. Achievements
Do something challenging. Something that enhances your abilities.
You may want to identify and leverage your strengths. Some strengths, such as perseverance, are related to achievement. True positivity isn’t just about feeling good, it’s about facing the challenges life throws at us.
Remember: perm pillars are an independent path to happiness, but at the same time they are closely related.
For example, taking up dancing may be a way to experience positive emotions and flow. This allows you to make new connections and last long enough to develop a sense of purpose and accomplishment.
Ben Gibson is a lecturer in applied psychology at De Montfort University. Victoria Ruby-Granger is also a lecturer in psychology at Montfort University.
This article is republished from conversation Under Creative Commons License.
