POSITIVE PSYCHOLOGY (FINAL TERM)

Module 5 (Part 1): Resilience, Post-Traumatic Growth and and Wright, 2010) or, in case of young people,
Positive Aging E. avoidance of fears (denial; collusion) normative as well as non-normative developmental
- - is associated with the maintenance of fear and the transitions (e.g. Liebenberg et al., 2013).
I. INTRODUCTION stress it inflicts on the mind and body. - a common belief is that after trauma, such as an illness
A. inevitable features of being human. F. Trauma diagnosis, a person becomes severely stressed.
- Challenging situations, disappointments, limitations, - tends to be experienced as a result of a sudden or - Research shows that only 5 to 35 per cent of
stress, loss, hurt and suffering, significant life changes ongoing system of stressors. individuals succumb to and sustain an emotional

war
like getting older and even death - It creates a high degree of emotional distress and negative state and the downward-spiral ways of thinking
- Although on the surface these features sound like affects the whole person ‘substantially interrupt[ ing] [an that it initiates (Cordova, 2008; Kangas et al., 2002).
downfall nemeses of positive psychology, many researchers individual’s] personal narrative’ (Tedeschi and Calhoun, Thus, as positive psychology asks: what about the other
maintain that positive psychology would benefit from 1995: 16). 65 to 95 per cent? What happens to them?
studying their place within the richness of the human - While, life-threatening situations that involve events In summary, when individuals are faced with trauma or
condition and how to respond and manage them so as such as natural disasters – but more so, man-made distressing change, three main possible psychological
to assist their contribution to a life well lived. (Boniwell& inflictions such as victimization through violence, responses tend to emerge:
-> brmibigay/give
up
Tunariu, 2020). psychological or sexual assault – are said to be 1. succumbing to the stressor
II. Three proposed psychological responses to trauma profoundly distressing and tend to generate long-lasting - also referred to as post-traumatic stress disorder or
- It is said that prolonged, stressful living can cause havoc problems for the experiencing individual and encompass PTSD1 or displaying a state of survival with impairment;
on our physical, emotional and psychological well-being. complex journeys of recovery towards a satisfactory 2. resilience focused on recovery Focus on
recovery
- However, research suggests that stress can be good adaptation. - bouncing-back from stress, regaining equilibrium and
and useful – it is experienced in small and infrequent - The negative consequences of trauma experienced in relatively quickly returning to baseline level of
doses childhood, for instance, can continue through adulthood. functioning and state of health;
A. Intermittent stress, or allostasis - This is partly due to neurological development being 3. post-traumatic growth
- is important in helping us keep prepared for better adversely affected (Read et al., 2014) and a brain - sustaining the process of recovery such that the
response (vs succumbing) to possible future stressors wiring potentially priming responses to new situations recovery trajectory becomes a resilient adaptation that
(Charney, 2004). that ‘replicate the experience of loss of power, choice, leads to growth and enhancement (Boniwell &
B. Psychological preparedness control and safety in ways that may appear extreme, or Tunariu,2020)

6
do not avoid ;
- An experience of adversity/ stressors, if not chronic, even abnormal, when a history of past adverse events is III.Defining Resilience recognize diggi cult
construct
can equip a person with what is known as ‘psychological not taken into account’ (Sweeney et al., 2016: 1). A. Resilience multi-definitional Situa tron ,

preparedness’, enabling them to become stronger in the G. Resilience - It is both a capacity and an active process
face of future stressors. - research also found that those who have experienced encompassing a person’s ‘flexibility in response to
C. stress inoculation (CBT) a person is na to exp that /

trauma, adversity or risk often also develop a stronger changing situational demands, and the ability to bounce
upe
- encounters with adversity and time-limited forms of should be self-belief, grit and flexibility in approaching back from negative emotional experiences’ (Tugade et
stress or ‘suffering’ (frustration; disappointments; welcomed resources for self-regulation (e.g. Lerner et al., 2003; al., 2004: 1169). ; cannot happen over night
challenges; drawbacks; existential angst) can serve as ways to Bonanno, 2004; Mancini and Bonanno, 2010). - The ability to adapt well to adversity and bounce back
‘stress inoculation’ (Janoff-Bulman, 1992, 2004). handle) overcome stues - This trend of engaging with processes and outcomes from difficult experiences (APA.org)
D. active coping encompassed by the concept of resilience occurs B. Some researchers see resilience as more multifaceted
- For instance, Feder et al. (2010) mentioned that active across cultures, wherein their ontology and success are than this. Lepore and Revenson (2006) distinguish
coping (facing one’s fears and using the fear to catalyse greatly entrenched in cultural mores and practices three facets of resilience:
and orient action) is associated with resiliency (Ungar, 2008), and across ordinary as well as 1. Recovery
extraordinary challenges across the lifespan (Masten
POSITIVE PSYCHOLOGY (FINAL TERM)

- is that facet of resilience which refers to the return back - An increased sense of coping competence has also
to normal, pre- stressor, level of functioning (health and been negatively correlated with depression, neuroticism
psychosocial well-being). and stress (Schroder and Ollis, 2013).
1. Reframing Negative Thoughts
- Adversity (the issue or event)
- Beliefs (automatic pessimistic beliefs about the event)
2. Resistance - Consequences (of holding that belief)
- is a facet of resilience that is said to occur when a - Disputation (your conscious arguments against your
person displays minimum or no signs of disturbance pessimistic belief)
(low distress, normal functioning) following a traumatic - Energization (what you feel when you’ve disputed your
event. B effectively)
3. Reconfiguration 2. Experience of positive emotions
- is said to occur when a person returns to homeostasis 3. Participation in physical activity
in a different formation: key aspects about that individual 4. Having trusted social support
have changed (either positively or negatively) as a result 5. The use of personal and authentic strengths
of their traumatic experience. 6. Optimism
Think of a time when you: E. Other Components of Resilience IV. Thinking Traps
1. overcame a difficult period of time; 1. Negative, pessimistic ruminative thought - When faced with a difficult situation, individuals often
2. bounced back from a tough situation; - One of the biggest obstacles to healthy psychological engage in one of several thinking traps such as:
3. got through a difficult time with relative ease; function is negative, as in pessimistic, ruminative 1. Jumping to conclusions
4. challenged yourself and went out of your ‘comfort zone’. thought. 2. Tunnel vision the tendency to focus exclusively on a single or limited goal or point of view:
she has tunnel vision in all matters of opinion and morality.
5. Adapted from Reivich and Shatte, 2002) - A decisive pathway to a more resilient self is altering 3. Magnifying the negative and minimizing the positive
6. What did you do to overcome a difficult time in your life? the hold of the negative or pessimistic thinking patterns 4. Personalizing or externalizing blame
C. RESILIENCE and developing an optimistic explanatory style (Reivich 5. Over generalizing small setbacks
- The good news is resilience can be learned. and Shatte, 2002; Seligman, 2002b). 6. Engaging in mind reading
- It involves developing thoughts, behaviors, and actions 2. ABCDE technique 7. Using unhelpful emotional reasoning
that allow you to recover from traumatic or stressful - Through the application of popular methods from CBT Remember: Individuals need to identify which thinking traps
events in life. (Beck, 1976), positive psychology research has shown they tend to succumb to and then construct a more realistic
- Resilience is a character trait and a strength that can be that when we are faced with a challenging situation, view of the adversity.
learned. employing the ABCDE technique can increase V. Resilience and the body
D. Components of Resilience resilience and decrease depression levels (Gillham et - Who exhibited resilience in the past?
al., 2007; Gillham et al., 1995). A. Survivors
- this technique acts as a buffer to stress reactions and is - and those left behind by those who were slaughtered in
imperative for challenging destructive thoughts and the Holocaust are people who exhibited resilience.
creating more resilient skills and repertoires for thought - in the face of adversity, even all these decades later,
and action. survivors from the prison camps show significant
Pessimistic rumination physical health functioning (salutogenic) versus
- is a precursor and maintainer of depression illness-inducing (pathogenic) outcomes (Cassel and
(Papageorgiou and Wells, 2003), Suedfeld, 2006).
B. Salutogenesis (physical health functioning)
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B. Salutogenesis (physical health functioning)

- is implicitly linked to sense of coherence (SOC). - It refers to the motivational belief that it makes and general health (Antonovsky, 1993, adapted from
C. Sense of Coherence (soc) emotional sense to cope, that, though life may have its Boniwell, 2008).
- SOC was developed by Antonovsky (1979) in an pains, one wishes to go on.
attempt to understand why some people are less likely - People have areas of their life that they care about and Module 5 (Part 2): Resilience, Post-Traumatic Growth and
to be affected by stressful environments than others. – that make sense to them. Positive Aging
(Antanovsky, 1987: 19)” - Thus, people with a weak SOC give little indication that
- It is defined as a global orientation that expresses the anything in life seems to matter particularly to them. I. Sample cases of Filipino resilience
extent to which one has a persuasive, enduring though - Born with no legs, Jomar Maalam becomes the first
dynamic feeling of confidence that: amputee swimmer from Western Mindanao to compete
1. the stimuli deriving from one’s internal and external in Palarong Pambansa, winning Gold.
environments in the course of living are structured, - Marawi children coping up the horror of war through
predictable, and explicable; play and games.
2. the resources are available to one to meet the demands D. How does one accrue a Sense of Coherence - Laughter in the mids of Yolanda. Rebuilding the lives of
posed by these stimuli; - SOC usually develops by around age 30 through: the community.
3. these demands are challenges, worthy of investment 1. experiences characterized by consistency; II. Phenomenon of Posttraumatic Growth
and engagement’. 2. participation in shaping outcome; A. Posttraumatic growth
sense of coherence 3. balance of stimuli (rather than overload or underlay), the - has been found to exist within samples of survivors from
- is the extent to which one is confident that internal and more one is likely to see the world as coherent. ‘war, bereavement, breast cancer, mastectomy, bone
external environments are predictable and there is a 4. It is believed that SOC remains relatively stable as long marrow disease, heart attack, rheumatoid arthritis,
high probability that life situations will work out as well as ‘radical and enduring changes in one’s life situation’ spinal chord injury, MS, shipping disaster, tornado, plane
as can be expected. do not occur (Antonovsky and Sagy, 2001). crash, rape, childhood sexual assault, incest, shooting,
-

It involves: HIV, infertility, chemical dependency, military combat

1. Comprehensibility E. Sense of Coherence and its Effects on Health and Well & and bombing’ (Joseph et al., 2005: 263–4; Ai et al.,
- refers to a person’s insight into their achievement and being &

2007).
difficulties. - It has been linked to high associations with well being - Is the ability to find positive benefits from a stressful or
- We can hardly judge whether appropriate resources are and life satisfaction, reduced fatigue and loneliness. traumatic experience
at our disposal to cope with a task unless we believe - It was found to have significant negative correlations - Benefits might include stronger relationships; purpose or
that we have some understanding of its nature. with anxiety and depression. philosophy in life; change of priorities; improved physical
- Seeing and confronting stimuli as making sense in that - A strong SOC protects against depression, predicts low health
they will be expected or if unexpected they will be suicidal thoughts in depressed patients and predicts - Is a positive psychological change resulting from a
ordered or explicable. lower (30 per cent) mortality from all causes struggle through a life-altering experience. (Tedeschi
2. Manageability (Antonovsky, 1993). and Calhoun, 2017)
- Refers to a high probability that things will work out as - Low SOC predicts musculoskeletal symptoms (neck, B. Five Domains of Posttraumatic Growth
well as can be reasonably expected. shoulder, and low-back) in later life and is a predictor of 1. Personal Strength (or perceived changes in self)
- It is also the extent to which someone perceives that the response to pain-management programs for chronic - is apparent when trauma survivors reportbecoming
resources at their disposal are adequate to meet the pain sufferers. stronger, deeper, more authentic, confident, open,
demands posed by the stimuli that are bombarding - It is linked to pain levels in cancer patients. empathetic, creative, more alive,mature, humanitarian,
them. - In arthritis patients, lower SOC is linked to pain levels, special, humble, and the list goes on.
3. Meaningfulness as well as greater difficulty in performing daily activities - Many describe themselves as a‘better person’ now that
they have undergone this wake up call.
POSITIVE PSYCHOLOGY (FINAL TERM)

2. Relating to Others - They begin to actively participate in church activities, the value of motherly affection and would likely be more
- is apparent where people report becoming closer with constantly pray and their belief in a higher being is emotionally mature than other
their immediate and extended families. People report strengthened via gratitude to that being. children of her age.
that friendships bind tighter and that people who were III. Examples of Posttraumatic Growth I. Couples who remarry after losing their first spouse often
acquaintances/ strangers/ neighbors before the event A. Lance Armstrong (well known cyclist) develop a deeper and more transparent relationship. The
become prominent positive features in their daily life. - after battling three types of cancer and given a negative earlier trauma they had faced in the past drives them to value
- Moreover, camaraderie and friendship among survivors prognosis went on to win the Tour de France seven the present and improve the quality of the interpersonal
of the same trauma is common.On the other hand, times and maintains the world record to this day. relationships they have now.
downside of this is that many trauma survivors report - “Without the illness I would never have been forced to J. Parents who have lost their child to cancer, raising money
that their friends go missing and are not supportive re-evaluate my life and my career. I know if I had not for different cancer organizations
during their adversity. had cancer, I would not have won the Tour de France.” or charities.
- Although painful at the time, people report that this is a B. From a former female cancer patient who recounted her IV. Post-traumatic Growth Facilitators
bonus as it allows them to identify their true friends and experience of cancer and growing from the experience: And it’s 1. Time and type
spend time (which is now much more precious) with . . . and I feel my life’s better! I know it sounds crazy (laughs), 2. Social support
those that count. but I feel the quality of my life is better because (sniffles) I’ve 3. Coping style
3. Appreciation for Life (or increased existential prioritized (sniffles) and I know what matters. Brenda, cancer V. Measures of Post-traumatic Growth
awareness) survivor 1. Stress Related Growth Scale (SRGS) (Park et al.,
- Many people undergo a change in life philosophy. C. Rita Avila 1996),
- It is said that when trauma highlights our vulnerability - After losing her baby, Rita has devoted her time talking 2. Post-traumatic Growth Inventory (PTGI) (Tedeschi and
and that we are not invincible, we start to reflect on to similarly-fated parents who are in the process of Calhoun, 1996)
deeper issues such as mortality, spirituality, the meaning moving on from a traumatic experience. She has also 3. Benefit Finding Scale (BFS) (Antoni et al., 2001)
of and purpose in life, and so on. authored many books that could be used by parents 4. Changes in Outlook Questionnaire (Joseph et al., 1993).
- As mentioned, many survivors report that the trauma along the way. 5. The tools tend to ask questions surrounding cognitive
allowed them to‘see clearly’, to recognize what is D. Cherry Pie Picache shifts in thinking since and related to the trauma.
important in life and permit them to make changes to - “Ngayon ko napatunayan — God really took over. It’s 6. Stress Related Growth Scale (SRGS) (Park et al.,
their priorities, from how and with whom they choose to really by his grace that I was able to do it. While I was 1996),
spend their day, to the significance of nature,health, life walking when I was about to see him… Desidido ako 7. Post-traumatic Growth Inventory (PTGI) (Tedeschi and
and the importance (or unimportance) of physical pero ang ipinagdarasal ko, sana magawa ko. So I was Calhoun, 1996)
appearance and monetary goods. really praying, ‘Please take over.’ Iba. Hindi ako - Think of a trauma you experienced and respond to the
4. New Possibilities makapaniwala,” following questions on a Likert scale from
- covers an individual’s desires to change their life goals, E. Survivors of terrorist attacks often become friendlier and - 0 - Zero (I did not change as a result of the event I
re-enrol in schooling to learn a new subject, get a more accepting of others. described above) to 5 - Five (I changed to a very great
degree or obtain new skills. F. Much of their behavioral change owes to the trauma they degree as a result of the event I described above)
- The focus is on the ‘here and now’ with a new had faced.
appreciation of life and their time here on earth. G. War victims and soldiers who return safely from battle gain
5. Spiritual Change a broader perspective of life.
- occurs where people may decide to return to their H. People who lose someone dear at a tender age are much
8. Benefit Finding Scale (BFS) (Antoni et al., 2001)
previous (or alternative)faith. more grateful and appreciative for what they have than others
9. Changes in Outlook Questionnaire (Joseph et al., 1993).
of their age. For example, a child who has lost his mother
The tools tend to ask questions surrounding cognitive
knows
shifts in thinking since and related to the trauma.
POSITIVE PSYCHOLOGY (FINAL TERM)

VI. How to Attain Post-traumatic Growth 3. By doing so, they commence their disengaging from - There are negative myths about the ageing process that
A. Shattered assumptions theory previous goals, resulting in changed schemas and lead society to begrudge and fear this inevitable and
- It assumes that we all have an inner world in which we narrative development. natural process (Lupien and Wan, 2004).
harbor fundamental assumptions of a sense of safety A. Two of the most important myths include:
and security. Once these processes have been completed, the person is 1. Loss of neurons
- Trauma occurs when these assumptions are tested and able to achieve PTG in addition to wisdom or ‘preparedness’. 2. Irreversible deterioration of cognitive abilities.
our sense of security is ‘shattered’. Importantly, this model acknowledges that distress can
- Post-traumatic growth is the process of rebuilding co-exist - As of 2015-2020, Hong Kong has highest life
around the traumatic experience and thus alongside PTG expectancy at 84.63 years. Top three positions are
acknowledging the trauma in a non-anxious way. occupied by Asian nations as Japan and Macao SAR is
B. Organismic valuing theory of growth through VII. Wisdom and its Place in the Developmental Process at 2nd and 3rd position, resp. These three have life
adversity (Joseph and Linley, 2008) A. Wisdom expectancies above 84 years.
- It is a person-centered approach. - The final stage of personality development (60 years - 38 countries/regions have life expectancy above 80
- It assumes that a person must overcome obstacles in and up) Erik Erickson years, 51 have between 75-80 years, 49 have between
their social environment and not necessarily their pre- or - For Piaget, wisdom is the product of the final stage of 70-75 years.
post-trauma personality in order to obtain PTG. cognitive development; the application of dialectical - Of continents worldwide, North America ranks first in
- Known as the completion tendency, a person must thinking to solving complex problems. terms of life expectancy of (76 years for men and 81
incorporate the trauma into their world-view via - years for women)
accommodation (+ or -) or assimilation. B. Sternberg’s balance theory of wisdom - 13 countries/regions have life expectancy below 60
C. The transformational model (Tedeschi and Calhoun, - Robert Sternberg, conceptualized wisdom as a balance years. Central African Republic has lowest life
1995) between practical intelligence and tacit knowledge expectancy at 52.67 years. The worst life expectancies
- It is said to be the most complete and widely used applied to solving problems to achieve the greater good are found in
model of growth. for all (Sternberg, 2009). - Africa as 28 lowest ranked countries are located in
- It posits that PTG is the result of excessive rumination - In order to achieve wisdom one must balance several Africa.
(or cognitive processing) following a seismic event competing interests such as intrapersonal (your own), - Everywhere in the world women live longer than men.
(Tedeschi and Calhoun, 2003). interpersonal (others) and extra-personal (communities - Life expectancies for male are between 50.40 to 81.75
- Following the seismic event, the person is presented and environment) conditions. years, while for female these fig are between 54.85 to
with challenges (for example, management of emotional When faced with a certain situation we can respond in one of 87.53 years.
distress). three ways: - Difference is maximum in Syria where women avg life is
- A person must then engage in managing excessive 1. we can adapt to it 11.80 years than men.
rumination in three stages. 2. we can shape it so the situation adapts to us - Next in line come Lithuania, Russian Federation and
Stages to manage excessive rumination: 3. we can select to change our environment to something Belarus having discrepancy greater than 10
1. One experiences automatic and intrusive thoughts; over more advantageous to our needs. - years. Bhutan is minimum difference of 0.66 year
time, individuals will learn to manage these automatic Sternberg’s Balance Theory of Wisdom What do you think are the key ingredients for healthy ageing?
thoughts until they engage in what is called ‘deliberate - posits that wisdom comes from solving problems while How important do you rate? Diet; Exercise; Genetics; Family
rumination’; also taking other people into account, using multiple environment; Wealth?
2. Throughout their grappling with these thoughts, they are response strategies and aiming for the result to serve
engaged in self-disclosure as they attempt to reduce the common good of all. B. Six factors that do not predict healthy aging (Vaillant,
emotional distress; VIII. Positive Aging 2004) included:
1. ancestral longevity;
POSITIVE PSYCHOLOGY (FINAL TERM)

2. cholesterol level at 50;

3. parental social class;
4. warm childhood environment (stability of parental
marriage, parental death in childhood,
5. family cohesion);
6. stable childhood temperament (rated by parents); and
7. Stress
C. Factors that predict healthy ageing (Vaillant, 2004)
included:
1. not being a heavy smoker or stopping smoking young
(by about the age of 45);
2. mature adaptive defences;
3. absence of alcohol abuse (moderate drinking is
perfectly fine);
4. healthy weight;
5. stable marriage;
6. exercise (burning more than 500 kilocalories per week);
7. years of education (the more, the better).
D. Tips to engage in successful ageing (Lupien and Wan ,
2004) included:
1. engage with life and maintain activities that are
personally meaningful to you;
2. create environments where you are able to feel in
control and able to make choices;
3. maintain a positive attitude (associated with good
memory, longevity, good health, well
4. being and a will to live); and
5. always believe that you can keep learning and
remember.
POSITIVE PSYCHOLOGY FINAL TERM

Module 6: Values, Motivation, and Goal II. Content-related goal theories focus on the aspects of
goals 5. Harmonious
I. The Importance of Goals and Goal-setting A. What goals are pursued: for example, personal growth - Sometimes goals can be conflicting – try to maintain
A. Goal theorists or money? Love or attractiveness? harmonious goals that compliment rather than contradict
- claim that subjective wellbeing can be explained B. Why goals are pursued: for example, because I want each other (Oishi and Diener, 2001).
depending on our ability to reflect, to choose a direction to or because I have to? 6. Flexible and appropriate
in life, to form intentions and to direct oneself towards a C. How congruent one’s activities are with one’s - change with age and time.
certain path or goal (Schmuck, 2001). values?- For example, value-as-a- moderator model. 7. Activity goals
B. Life goals - joining a club, volunteering, new experience and new
- which is also called core goals, personal striving, D. Other researchers have also defined the same opportunities.
personal projects, life tasks, future aspiration are concepts of goals in several ways:
motivational objectives by which we direct our lives. 1. Self- focused versus others-focused goals (Salmela-Aro - Also goals are linked with challenge.
- They are deemed long-term goals as they direct et al., 2001) - When challenges match our skill levels or just push/
someone’s life for an extended period of time. 2. Extrinsic (financial success, image, fame) versus stretch us a little beyond what we are used to, we can
- When we consciously attempt to understand our goals, intrinsic aspirations (personal growth, relationships, enter into the psychological domain of flow.
why we are pursuing them and if they match our values, community involvement (Kasser and Ryan, 2001) Flow
we can enhance our wellbeing (Sheldon et al., 2010). 3. Self- enhancement versus materialist values (Schmuck, - is the total absorption in the task that leads to an
- Moreover, goals and making lists of short-term and life 2001). engaged life and enhanced positive emotions.
goals are important for our wellbeing and even daily
survival (Cantor and Sanderson, 1999). E. The latter concepts of goals show that goals are varied, not - Hence, it is important that when we are making a life list
C. Goals all goals are equal, and the kinds of goals that aid happiness we need to choose wisely and make sure the list
- are important because it gives us a sense of purpose, (Lyubomirsky et al., 2005b; Sheldon and Lyubomirsky, 2007) includes all the above.
a reason for being. tend to be: - If we stay flexible, we will be open to more opportunities.
- Without goals we would be lost. 1. Intrinsic (do it for the sake of doing it) versus extrinsic
- It is also the actual progression towards the goal and (do it for the sake of something else – feeling driven by III. Motivation and Self-determination Theory
not necessarily the attainment of the goal that creates something other than pure motivation, such as work and A. Goals link heavily with self-determination theory (SDT)
wellbeing (the journey not the destination) (Brunstein, money). B. Self-determination theory (SDT)
1993). - If we engage with and enhance intrinsic motivation, - is mentioned as a positive psychology theory of
- Goals add structure and meaning to our daily life, we can become more authentic and self-fulfilled (Deci motivation which posits that humans strive to be
helping us learn how to manage our time. and Ryan, 2000; Schmuck et al., 2000). self-governed, where their behavior is ‘volitional,
2. Authentic/self-concordant intentional and self-caused or self-initiated’ (Wehmeyer
As we go through our day and meet smaller subgoals, we can - the goals match our values, which are our deep-set and Little, 2009: 869).
enhance our self-esteem and self-efficacy (Carver and Scheier, beliefs. - SDT is also said to be the most recognized motivation
1990, as cited in Lyubomirsky, 2008). - These can change and they form the basis of why we theory today (Fenouillet, 2016).
do what we do. Values help us prioritize.
People with aspirations and dreams that are in progress or 3. Value as a moderator model - Over the decades, some researchers concluded that the
achievable and are personally meaningful, are said to be - not the content but the congruence between the social environment has a powerful influence in
happier than those that do not have them. person’s values and their goals (Oishi et al., 1999). promoting intrinsically healthy, self-determined
4. Approach oriented development and satisfying our three basic needs:
- do something rather than avoid something. autonomy, relatedness and competence.
POSITIVE PSYCHOLOGY FINAL TERM

- It is indicated that when people are intrinsically - is evident when we engage in a goal that we find - Provide reasonable choices, renounce to the
motivated, they prefer to engage in the activity; they consistent with who we are, yet there is still some ‘reward-and-punishment’ approach.
don’t need push from others, promises or threats to outcome at the end. - Introduce rules and make requests, if necessary and
initiate action. - The activity is not done for the sheer sake of it. (Ex. You always clarify the reasons or values used to establish
- Being intrinsically motivated also enhances well-being, study very hard and in every thing that you do big or them.
engagement and success. small, you really put your best effort because that is you. - Take the perspective of others, listening to and
- Extrinsic actions, on the other hand, offer a reward You don't like mediocrity) respecting different opinions and points of view.
separable from the behavior itself. 6. Intrinsic regulation - Support initiative, give freedom for improvization.
- is when we engage in a goal or activity that is fully - Replace the language of control by language of
C. Six types of motivations to become self-determined intrinsic and done because it is interesting in itself. (Ex. autonomy: for example ‘it must be done’, ‘you should’ ‘
1. Amotivation During self-care week, you paint and read books to ‘it would be good if …’
- when an individual has absolutely no motivation to do because they make you feel relax.) 2. Competence
what is asked and will most likely not do it. (Ex. Mom - Provide tasks of optimal difficulty.
tells you to clean your room. You hate cleaning and so D. The process of organismic integration - Provide suggestions and support, address issues.
you will not do it.) - Give informative, non-negative feedback.
2. External regulation - Compliment successes.
- where one is not self-determined and controlled by - Suggest mastery goals, not performance-based goals.
external forces (Ex. You think that the current lesson in 3. Relatedness needs.
Psych Stat is difficult and that no matter how hard you - Invest time.
exert effort, you will not be able to accomplish the - Give attention.
E. Benefits of Being Self-determined
assessment, therefore you will not try anymore.) - Take care of others.
- Actions that are autonomous and thereby have an
3. Introjected regulation - Do things together.
internal locus of causality have been found to promote:
- occurs when someone is motivated to do something
1. greater creativity (Amabile, 1983a, b)
based on guilt if they do not do it. Intrinsically motivated behaviors
2. cognitive flexibility and depth of processing (Grolnick
- This is more an internalized ‘ought to, should do’ rather - have internal locus of causality (feeling self-
and Ryan, 1987a; 1987b)
than a ‘want to’ type of motivation. (Ex. You study hard determined).
3. higher self-esteem (Ryan and Grolnick, 1986)
because you think that it is your way of returning back
4. enhanced positive emotions (Garbarino, 1975)
your parents' (OFW) hard work and sacrifices for So what would happen if we were to introduce extrinsic
5. satisfaction and trust (Deci et al., 1989);
sending you to a good school and providing your every rewards for the same activity? For example, what if I said that I
6. physical and psychological wellbeing (Langer and
need.) would give you 500 pesos for playing your favorite online
Rodin, 1976)
4. Identified regulation game, when you already intrinsically enjoy playing it?1
7. tend to enjoy and achieve higher levels of satisfaction
- is the starting point for increasing self-determination.
from school, increased behavioral persistence, effective
- This is when we are motivated by the knowledge that - Research has found that the activity would feel
performance, better mental and physical health
the goal is personally meaningful and valuable. controlled by external rewards, your intrinsic
(Miserandino, 1996; Black and Deci, 2000; Deci and
- The actions are carried out because we recognize that it motivation would decrease and the activity would be
Ryan, 2000).
is in our best interest. (Ex. You study really hard pursued less when the reward is withdrawn.
because you think that it is one step towards the - The implication of this is: don’t turn play into work by
F. Building Self- determination
achievement of your goals in life.) conveying that the activity should only be done for
- According to researchers (Ryan and Deci, 2017; Deci et
5. Integrated regulation external rewards.
al., 2017) self-determination can be enhanced by:
1. Supporting autonomy
POSITIVE PSYCHOLOGY FINAL TERM

Defining goal: respect, commitment, and acceptance of the

customs and ideas that one's culture or religion provides. Congruence
- refers to the pursuit of goals for self-determined reasons
IV. Values and Goal Pursuit in the Attainment of Well being 9. Benevolence and through intrinsic motivation.
A. Values Defining goal: preserving and enhancing the welfare of those
- are ideas that are dear to us and that implicitly or with whom one is in frequent personal contact (the ‘in-group’). - Both congruence and vertical coherence have emerged
explicitly govern our lives. as predictors of various well-being outcomes.
- There are ten values that are said to be universal. 10. Universalism - Thus, research shows that you must try to maintain
B. Ten Universal Values (Schwartz, 1994; Schwartz Defining goal: understanding, appreciation, tolerance, and harmonious goals that complement rather than
and Sagiv, 1995) protection for the welfare of all people and for nature. contradict each other (Oishi and Diener, 2001).
1. Self-Direction
Defining goal: independent thought and action--choosing, The value-as-a-moderator model V. Important Influence on Goal Attainment and Motivation
creating, exploring. - predicts that people gain a sense of satisfaction out of - If the pursuit of goals is so fundamental for well-being,
activities and goals congruent with their values (Oishi et why do people so often fail to pursue goals that are
2. Stimulation al., 1999). important to them?
Defining goal: excitement, novelty, and challenge in life. - Researchers offered several reasons:
- Furthermore, research suggests that when people 1. Logistical reasons
3. Hedonism engage in activities that are congruent with their goals, - we need to put our effort into less important, but more
Defining goal: pleasure or sensuous gratification for oneself. they will derive a sense of satisfaction from their day, immediate goals.
regardless of whether or not they are extrinsic values 2. Difficulty in maintaining passion and desire over
4. Achievement (such as power) or intrinsic values (for example, sustained periods of time
Defining goal: personal success through demonstrating benevolence or self-direction) - sometimes we just ‘run out of steam’.
competence according to social standards. - People exhibit more intense positive and negative affect 3. Following ‘the wrong goals’ (e.g. money, fame and
in response to daily events if these events are coherent other extrinsic goals),
5. Power with their personal strivings (Emmons, 1991; Brunstein - people tend to disengage with them sooner and give
Defining goal: social status and prestige, control or et al., 1998; Oishi et al., 1999). up.
dominance over people and - Sheldon and Kasser (1995) have researched whether or
resources. not congruence and coherence are essential for - Thus, choosing the right goals, maintaining passion (by
personality integration. reminding ourselves of the immediate work’s importance
6. Security for future success) and making time for our valued goals
Defining goal: safety, harmony, and stability of society, of Vertical coherence are important for successful outcomes and well-being.
relationships, and - refers to the consistency between lower and higher - Lyubomirsky (2008), noted that writing goals down and
of self. levels of goals (Ex. You study hard not just to pass the discussing them with others makes us more likely to
subjects but in order to graduate on time). commit.
7. Conformity
Defining goal: restraint of actions, inclinations, and impulses Horizontal coherence VI. the factors that are likely to influence our commitment
likely to - Involves consistency between goals at the same level ( to goals.
upset or harm others and violate social expectations or norms. Ex. You do your assessments before the due date so A. Time
that you will have time to watch your favorite series in - There appears to be a dual nature of time: time as an
8. Tradition Netflix.) objective phenomenon (geographical, ‘clock’ time)
POSITIVE PSYCHOLOGY FINAL TERM

versus time as an internal phenomenon (psychological forces control one’s life (for example, spiritual or - Work, commuting and compulsory activities are
time, time as it is processed by the human mind, governmental forces). associated with higher tension and stress. 1991;
subjective time, the inner time of the mind, lived time). Pentland et al., 1998).
- From an objective perspective, time is an infinitely large
container for all events.

1. Time Perspective (TP) f. Past positive TP

- is defined as an individual’s cognitive way of relating to - This is when we have a warm, pleasurable, often
the psychological concepts of past, present and future. sentimental and nostalgic view of our past.
a. Subjective time use - We maintain relationships with family and friends,
- is a person’s own perceived representation of his or her continue traditions and history and hold a continuity of
own time use. self over time.
- Individuals are proposed to have a time personality with - Furthermore, past positive TP has been linked to higher
dimensions including punctuality, planning, leisure-time levels of meaning and satisfaction with life (Foret and
awareness, impatience, and time congruity. Steger, 2004).
b. Time urgency g. Past negative TP
- refers to time-urgent individuals who are more time - This is told to be when an individual focuses on
aware, chronically hurried, trying to fulfil their ambitions, previous personal experiences that were aversive or
quite efficient, prioritizing tasks and using deadlines as noxious.
measures of time remaining (Boniwell, 2008).
c. Future TP 2. Time Use
- Researchers believe that this happens when an - Time can have an influence on our overall wellbeing
individual tends to work for future rewards, engages in according to researchers; however, they argue whether
delayed gratification and is often linked with success. this holds for how we manage and use our time.
- A focus on the future is fundamental to wellbeing and - As mentioned, there is no apparent relationship
positive functioning and that the ability of humans to be between objective time use (amount of time) and global
future oriented is fundamental for human development well-being but there is a relationship between activity
because it allows the sense of possibility of being time allocation and experienced happiness and a
agentic, of taking responsibility and of making choices. relationship between satisfaction with time use and
d. Present hedonistic TP wellbeing (Hafstrom and Paynter, 1991; Pentland et al.,
- This is said to be when individuals exhibit little concern 1998).
for the consequences of their actions.
- Their behavior is determined by physical needs, Higher income
emotions, strong situational stimuli and social input. This - It is associated with higher life satisfaction but it is not
TP risks giving in to temptations, leading to addictions, related to happiness in the moment, because people
accidents and injuries, and academic and career failure. with greater income tend to devote relatively more time
e. Present fatalistic TP to work, commuting, compulsory non-work activities
- This is mentioned to be when an individual is (shopping and childcare) and active leisure, and less of
characteristically hopeless, with a belief that outside their time to passive leisure pursuits.
MODULE 7 (Part 1): POSITIVE PSYCHOLOGY Unfortunately for this mindset, both success and failure - The development of mindsets is influenced by the
INTERVENTIONS cause anxiety because the person now has to keep up the messages we pick up, especially in relation to praise.
standard they have created and becomes afraid of failure. Praise
- as demonstrated by several large experiments, can
M I N D S E T, G R I T, S E L F -D I S C I P L I N E A N D The growth mindset, on the other hand, focuses on learning have a detrimental impact on children.
S E L F -R E G U L AT I O N; FA C TO R S T H AT L E A D goals, where the focus is on mastery and competence and not - Praise is not a villain – however, praising for effort and
TO C H A N GE simply winning. process, rather than outcome, will help the person
become more motivated to persevere and ultimately
I. DEFINITION OF MINDSET The growth mindset recognizes that scores and become more resilient.
A. MINDSET marks reflect how people are doing now and do not
- It is how you perceive basic abilities and qualities such measure a person’s potential. E. Next Comes the Change
as intelligence, parenting, business, relationships, 1. After we have worked through perceptions of abilities,
musicality and creativity. People who have a growth mindset have been found to how do people actually change and can they change
Two types of mindset: increase their performance and enjoyment of skills and long term?
1. The fixed mindset tasks, as well as decrease negative emotion. - For any of us who have decided (usually around 1
- believes that qualities are carved in stone. January) to take on lifestyle change, we will know how
- They are either present naturally or not at all. C. Why mindsets matter hard it is to maintain that alteration.
- People with a fixed mindset tend to focus more on - Researchers argue that when people come up against - The first question we need to ask ourselves is whether
success as winning and achieving, rather than on tough times, the type of mindset they default to will or not we are actually ready for change.
developing as a person. either enable or hinder them in attaining their desired
2. The growth mindset goal. 2. James Prochaska and his colleagues at the
- People believe that with experience, effort and - When people with a fixed mindset are confronted with a University of Rhode Island
engagement, people can grow. difficult situation, they tend to elicit a ‘helpless - have done fantastic work in the area of negative
- Thus, our abilities are not carved in stone and, although response’. behavior changes.
we may be born differing in talents, these talents can be Individuals with growth mindset exhibit the following: - Specifically, they have worked and documented
developed over time. - respond to adversity or challenging situations using a decades of research on how people give up unhelpful
‘mastery response’, which enables them to pay attention to behaviors.
B. UNDERSTANDING MINDSETS learning information;
1. So what do these mindsets look like when they are in - tries out new ways of doing things, as they are not afraid 3. POSITIVE CHANGE
action? of failing in the process.; a. Transtheoretical Model (TTM) of Change (James
a. The first difference relates to how each mindset views - It views effort as a necessary part of success and tries Prochaska, et al.)
goals: harder when faced with a setback; Five Stages:
- either performance-oriented or learning-oriented. - simply put, effort equals success; and 1. pre-contemplation;
- use strategies that are focused on generating other ways of 2. contemplation;
Someone with a fixed mindset views goals in terms of a doing things and think ‘outside of the box’. 3. preparation;
successful outcome, the goal is validation from others and 4. action; and
achievement. D. Where do mindsets come from? 5. Maintenance
- Dweck (2006) argues that mindsets are socially
People with fixed mindset believe that potential can be constructed and therefore learned within the home and
measured (for example low marks equals not smart). classroom environments.
TTM of Change indicates that within these stages, there are - Scoring high on measurements of SR demonstrates immense impact on our ability to persevere and achieve
processes of change that can help us move from one stage to increased flexibility and adaptability to circumstances as our goals.
another. it enables people to adjust their actions to a remarkably
broad range of social and situational demands.
MODULE 7 (Part 2): POSITIVE PSYCHOLOGY
The processes include: III. Self-Regulation INTERVENTIONS
1. consciousness raising, A. There are several ingredients needed for the acquisition
2. Counterconditioning and maintenance of SR. These include: I. WHAT IS POSITIVE PSYCHOLOGY INTERVENTIONS
3. dramatic relief 1. Standards (PPI)
4. Environmental re-evaluation - In order to initiate SR, we need clear, well-defined A. POSITIVE PSYCHOLOGY INTERVENTIONS (PPI)
5. helping relationships standards. - Defined as treatment methods or intentional activities
6. Reinforcement management - If the standards that we are trying to aspire to are that aim to cultivate positive feelings, behaviors, or
7. Self-liberation ambiguous, inconsistent or conflicting then we will have cognitions.
8. Self-re-evaluation severe difficulty in engaging in self-regulation. - It is not programs, interventions, or treatments aimed at
9. social liberation 2. Monitoring fixing, remedying, or healing something that is
10. stimulus control. - A person must be able to monitor and keep track of their pathological or deficient
progression to the goal, and monitoring must be done in - We need PPI because although 50 per cent of our
- As the person progresses through the stages, they shift a positive, and not destructive, fashion. happiness levels may be determined by genes and 10
how they think and feel. 3. Strength/Willpower per cent by circumstances, we still have a hefty 40 per
- At first, they consider the costs versus benefits of - SR appears to depend on limited resources that operate cent to work with – hence the interventions.
change, creating a decisional balance. like energy and can become temporarily depleted. B. THE BIRTH OF THE FIRST PPI
- The TTM predicts that when in the precontemplation - Studies have shown that there may be links to glucose 1. Michael Fordyce (1977)
stage, the cons are more salient than pros. in the blood (the brain’s principal source of fuel) as an - was one of the pioneers in implementing positive
- The decisional balance will be reversed as the person important component of this resource. psychological intervention programs.
gradually moves through the stages. - Research also shows that acts of self-control (as part of - He piloted several experimental conditions over several
our SR system) consume large amounts of glucose, years, on hundreds of college students, to create his
II. How do we keep up to change? resulting in lower levels in the bloodstream (Gailliot et program, 14 Basic Happiness Principles (Fordyce,
A. Grit al., 2007). 1981, 1983).
- key element responsible for higher achievement and 4. Motivation - The theoretical underpinning of the program is that, if
success - Above all, even if the standards are clear, monitoring is people can try and enhance these 14 characteristics
- is perseverance and passion for long term goals. fully effective and resources are abundant, someone found in very happy people, they too will become happy
B. Self-discipline may still fail to self-regulate if they do not care or have a. 14 basic happiness principles
- is the ability to choose successfully among conflicting no motivation to reach the goal. 1. Be more active and keep busy
impulses. - Self-regulation is a core capacity, therefore used in one 2. Spend more time socializing
C. Self-regulation area it may spill over into other areas such as healthy 3. Be productive at meaningful work
- the process by which we can seek to have control over eating, study habits, chores completion, alcohol, 4. Get better organized and plan things out
our thoughts, feelings and impulses.’ tobacco and caffeine consumption, emotional control 5. Stop worrying
- allows us to change ourselves to live up to social and financial budgeting. 6. Lower your expectations and aspirations
standards and facilitates our interaction with the outside - Thus, developing grit, engaging in delayed gratification 7. Develop positive, optimistic thinking
world (Maddux, 2009b). and enhancing self-regulatory practices can have an 8. Get present oriented
 9. Work on a healthy personality - people can engage in savoring through: 10. No to killjoy thinking
10. Develop an outgoing, social personality ▪ the past (reminiscing) - if you engage in worry, ruminative thought or killjoy
11. Be yourself ▪ the present (savoring the moment) thinking, there will be no room for savouring
12. Eliminate negative feelings and problems ▪ the future (anticipating). experiences.
13. Close relationships are the number one source of
happiness &

IV. EXPRESSIVE WRITING PARADIGM

14. Value happiness A. Intensely Positive Experiences (IPEs)
Four savoring processes include: - Operationalized as ‘intensely positive emotional
II. WHAT IS GRATITUDE ▪ thanksgiving (gratitude) experiences.
A. Gratitude ▪ basking (pride) - Writing about IPEs can enhance mood, health
- is the underlying concept for many positive psychology ▪marveling (awe) (fewer illnesses and visits to doctor) insight and
interventions as it promotes the savoring of positive ▪ luxuriating (physical pleasure) self-examination.
events and may counteract hedonic adaptation.
- People who count their blessings once a week obtain 10 STRATEGIES IN ENHANCING SAVORING V. BEST POSSIBLE SELF
an increase in wellbeing. 1. Sharing with others - Is a narrative description of you as your best possible
- People who engaged in counting their blessings - share positive experiences with others self, when everything you wish to have has come true.
(versus burdens) tended to experience more joy, energy, 2. Memory building - This exercise has been repeatedly shown to enhance
attentiveness and pro-social behaviour - actively take vivid mental photographs of positive events positive emotions (Sheldon and Lyubomirsky, 2006).
- As gratitude and blessings bring up different for future recall - This exercise can highlight and restructure priorities by
associations (religious connotations), this intervention 3. Absorption listing main goals and subgoals.
has been renamed as ‘three good things’ (Emmons - as allowing yourself to get totally immersed in the - Lyubomirsky (2008) recommends taking this further to
dMCllh2003) moment break down how exactly the person is to achieve these
1. Gratitude Visit or Gratitude Letter 4. Sensory-perceptual sharpening larger goals, using a BPS (best possible selves) diary
- Requires you to write a letter to someone you never - intensify pleasure by focusing on certain stimuli and
properly thanked. blocking out others VI. RANDOM ACTS OF KINDNESS
- You can either read the letter out loud in person or send 5. Temporal awareness - Engage in kind acts towards others (for example,
the letter through the mail (although the first format is - acknowledge the fleeting moments of time and to holding the door open for a stranger, doing room-mates’
ideal) engage in carpe diem. dishes).
- Even more interesting is that this exercise works even 6. Counting blessings - These interventions are thought to bolster self-regard,
when you don’t send the letter (Lyubomirsky et al., - know the importance of reminding ourselves of our positive social interactions and charitable feelings
2006). good fortune and thinking about how lucky we are towards others.
7. Self-congratulation - Vary the types of acts that you do and also to do them
III. SAVORING AND POSITIVE REMINISCENCE - celebrate your accomplishments all on the same day.
A. Savoring 8. Behavioral expression - Reasons for these are that when you repeatedly do the
- is ‘The capacity to attend to, appreciate and enhance - outwardly expressing positive feelings same thing for others, the novelty will wear off and the
the positive experiences in one’s life.’ 9. ▪ Comparing altruistic act becomes a chore.
- Savoring can be done in terms of three time - downward social comparison can indeed enhance your - If we are asked to commit five acts of kindness on the
orientations, four processes and 10 strategies. own wellbeing according to research same day, we will see and feel a reaction to our
kindness.
Time orientation
VIII. ACTIVE CONSTRUCTIVE RESPONDING
- Requires a person to respond with genuine excitement,
outwardly displaying their excitement and capitalizing on
the other person’s success (prolonging discussion of the
good news, telling people about it, suggesting
celebratory activities)

XI. MINDFULNESS MEDITATION

A. Mindfulness
- creates conditions for contentment to develop.
- Mindfulness means paying attention in a particular way:
On purpose, in the present moment, and
non-judgmentally.
- It does not involve trying to change your thinking. It
involves watching thought itself.
- It is not to be confused with positive thinking.
- Individuals are instructed to practice focusing their
attention on the present moment, observing the world
and their own thoughts and feelings in a patient,
non-judgemental way, without getting caught up in the
past or future, or any single line of thinking or
preconceived notion (Langer, 2009)
Module 8: THE BODY IN POSITIVE PSYCHOLOGY can also eventually lead to more eudaimonic - Massage therapy appears to be beneficial even when
achievements. administered in single doses.
I. Introduction
A. Our body affects our emotions, feelings and II. Five Components of a Positive Body III. Theories that Explain Positive Effect of MT
experiences. 1. Interpersonal Touch 1. the ‘gate control’ theory of pain reduction
B. Positive psychology has traditionally conceptualized - Miami based Touch Research Institute has conducted - More specifically, this proposes that by causing
authentic happiness as a mix of hedonic and hundreds of clinical studies on the importance of pressure in other areas, apart from the areas of pain,
eudaimonic wellbeing (Lent, 2007; Seligman and interpersonal touch (massage therapy, clinical MT will block pain (close the gate) to the original site of
Csikszentmihalyi, 2000). reflexology, hugging and so forth) on physical and trauma.
C. Within the two types of happiness stem three distinct psychological wellbeing in both clinical and normal - It is believed that MT may promote the ‘activation of the
lifestyles: populations (Field et al., 2004; Gallace and Spence, parasympathetic nervous system’, which would reduce
1. the pleasurable life 2010). anxiety states and may induce wellbeing (Sarafino,
- encompasses feelings of positive emotions, which are - These studies have provided a base for the 2002).
integral components to our success and wellbeing. development of ‘touch science’. - More recently, the theory of ‘changes in body chemistry’
- is further broken down into two further categories: - MT has the ability to enhance both physical and has been suggested due to evidence of increased
a. Pleasures psychological functioning. serotonin levels and other endorphins in the blood after
- include nice smells, tastes, sexual feelings and so forth - Physically, when employed with infants who are at risk a session of MT. This change in body chemistry is linked
b. Gratifications (premature), MT can help their ability to gain weight, to a further theory, that MT can aid in the ‘production of
- include activities (such as reading, or cooking) that increase temperature and gain more sleep (Dieter et al., restorative sleep’.
require some forward planning (Rashid, 2009a). 2003; Diego et al., 2008). - Within sports research, MT is believed to work via
++Our bodies have the ability to induce these feelings of - As children grow older, MT has been found to help with ‘mechanical means’, so that ‘MT may break down
pleasure, desire and positive emotions. attention deficit hyperactivity disorder (ADHD), arthritis, subcutaneous adhesions and prevent fibrosis as well as
2. the engaged life asthma and aggression (Field et al., 1997, 1998; Diego promote circulation of blood and lymph’ (Moyer et al.,
3. the meaningful life et al., 2002). 2004: 5).
- It is thought that the promising effects of MT on pain
D. The body In adults, MT can reduce: may be due to the ‘interpersonal attention’ that one
- can also assist in creating the engaged life (flow). 1. migraines (Hernandez-Reif et al., 1998) receives from the massage therapist. Like the effects of
E. Flow 2. premenstrual symptoms (Hernandez-Reif et al., 2000), psychotherapy, it may be the influence of the
- via participation in physical activity, can induce a sense 3. blood pressure (Moyer et al., 2004); and cortisol levels relationship that changes the wellbeing of the patients
of engagement, absorption and wellbeing. (Field et al., 2005), and not necessarily the choice of intervention itself
4. as well as increase immune and neuro-endocrine (Messer and Wampold, 2002).
- The body has a tremendous power to induce the functioning in breast cancer and HIV patients (Diego et - Although criticisms have been made about the selection
meaningful life. al., 2001; Hernandez-Reif et al., 2004, 2005) and criteria for participants, blind controls and randomization
- Individuals, whose bodies have undergone extreme serotonin and dopamine neurotransmitters (Field et al., techniques, the research shows that for both clinical and
physical pain consistently report a sense of meaning 2005). normal populations, interpersonal touch via MT can
and spiritual connection via the wounded self (Frank, have a significant effect on self- report and objective
1995). - Psychologically, MT interventions have reported measurements of physical and psychological wellbeing.
- Nevertheless, many in our society have forgotten how significant reductions in depression (Field et al.,
important it is to have physical bodily pleasures, which 2004), similar to the efficiency of traditional
psychotherapy (Moyer et al., 2004).
Clinical reflexology the pain signal is transmitted from the primary neuron to to the brain and kevin’s also bind to opioid receptors in
- also has several research bodies attempting to establish the secondary neuron by way of excitatory neuron the membrane of the cell body or dendrites of
proper scientific evidence for the use of reflexology in transmitters like substance P and glutamate being secondary neurons and cause opening of potassium
promoting wellbeing. releases from the primary neuron to bind to receptors on channels this also leads to hyper polarization of the
- Evidence suggests that reflexology can be used to aid the secondary neuron causing EPSPS ( excitatory secondary neuron and decrease in action potential
in the reduction of anxiety, depression, headaches postsynaptic potentials) in membrane of the secondary frequency in the secondary neuron causing less pain
and pain symptoms among cancer (Stephenson et neuron leading to an action potential that can be sent signals to be sent to the brain; activating the DCML by
al., 2003; Sharp et al., 2010) and multiple sclerosis along the secondary neuron. The secondary neuron rubbing activates a sequence of events so that leads to
patients (Siev-Ner et al., 2003) as well as menopausal crosses to the opposite side of a spinal cord and a disruption in pain signals. Ultimately, decreasing the
women (Williamson et al., 2002), in addition to ascends contralaterally all the way to the thalamus by intensity of painful thumb hammer experience
enhancing mental health (Oleson and Flocco, 1993). way of the spinothalamic tract and then synapses with
the tertiary neuron that extends from the thalamus to 2. Human Sexual Behavior
- Engaging in hugging behaviors, as well as kissing, postcentral gyrus of the parietal lobe. With the signal - Beyond procreation, sexual psychologists have
with your partner can significantly reduce psychological reaches this area in the parietal lobe the individual identified several theories (237 in fact) as to why
distress and influence proteins that may promote health becomes consciously aware the very in pain. The path humans have sex (Meston and Buss, 2007).
and wellbeing (Grewen et al., 2005; Matsunaga et al., of pain transmission to the brain can be interrupted at - Fundamentally, engaging in sexual activity feels good
2009). the level of the substantial gelatin OSA in the spinal physically, emotionally and psychologically although it is
- Hugs between partners can also reduce cortisol levels, cord which acts as a gate; this activate when non also associated with risk, shame, guilt and disease with
blood pressure and induce higher levels of oxytocin (the painful stimuli such as deep touch activate pacinian the rapid increase in the prevalence of sexually
bonding hormone) (Grewen et al., 2003; Light et al., corpuscles located in the dermis of the skin. This can be transmitted diseases (STDs); rising 63 per cent from
2005). done by rubbing this signal for deep touch is transmitted 2000 to 2010 in Britain.
- Thus, interpersonal touch in the form of MT, clinical by the DCML (dorsal column medial meniscal system), - These diseases like, hepatitis C, gonorrhoea,
reflexology and hugging has shown mounting this system ascends ESPA laterally or on the same side chlamydia, herpes and AIDS can have detrimental and
evidence of its importance for physical and in the dorsal column of the spinal cord to the medulla even fatal consequences, which add to the negative
psychological wellbeing. Hedonically, touch can produce oblongata where it crosses over the medial lemniscus of stigma of sexual engagement (NHS Sexual Health,
feelings of joy, contentment and serenity (Rolls et al., the brain stem. It’s the DCML pathway that can inhibit 2010).
2003; Kringelbach, 2004, 2009), while also allowing us pain signals. - Engaging in sexual practices can have physical and
to fulfill more eudaimonic achievements, such as - Modulation of pain at the substantia Gelitanosa psychological benefits for both genders.
connections and bonding with those we love. - - when the DCML is activated by the deep touch, it - Physically, scientists have found that engaging in sexual
Gate Control Theory of Pain (VIDEO) activates inhibitory neurons; the inhibitory neurons that intercourse results in better physical shape, reduced
- PROPOSED IN 1965 by Melzack and Wall explains the inhibit pain signals by releasing inhibitory blood pressure, increased immune system functioning,
underlying mechanism by which painful sensations can neurotransmitters like in kefelin and binds to opioid reduced cancer risk (prostate) and even a longer life
be blunted or reduced by activating a non painful receptors in the membrane of the axon terminal which (Janssen and Everaerd, 1993; Davey Smith et al., 1997;
sensation. causes closure of calcium channels leading to less Brody et al., 2000; Bancroft et al., 2003; Brody, 2006,
- Signals are transmitted from the periphery to the CNS release of excitatory neurotransmitters like substance P 2010).
by way of lightly myelinated A delta fibers or non and glutamate from the axon terminal of the primary - Neurologically, there is a multitude of connections at
myelinated C fibers which makeup the primary neuron. neuron this reduction in release of excitatory work during sexual peak. As in the physiological
This primary neuron synapse with the secondary neuron neurotransmitters leads to less excitation of the response to drug taking, the brain’s nucleus accumbens
in the substantia gelatin osa of a spinal cord taking secondary neuron hyper polarization and decrease in activates the ‘pleasure centre’ (Kringelbach, 2009),
closer look of a substantia gelatin OSA we can see that action potential frequency decreasing pain signals sent releasing neurotransmitters such as dopamine,
 serotonin, epinephrine and norepinephrine at climax, the other is a tried and tested avenue for creating such theory of positive emotions (Fredrickson, 2001), PA
signaling to the body that what it is experiencing is positive people (physical activity). enhances levels of positive affectivity, thereby enabling
good. - Not only does physical activity enhance physical individuals to build psychological, social, intellectual and
- Immediately following orgasm, the endocrine system functioning, thereby reducing the risks of disease but it physical resources (Kobasa et al., 1985).
kicks in, secreting the hormone prolactin, which can can also make us happier, more energized, confident,
cause the feeling of sleepiness. The body’s ‘bonding’ self-regulated individuals and even make us smarter - Research on cancer populations demonstrates that
hormone, oxytocin, is also released at this time inducing (Ratey, 2008). activity participation can induce a higher physical and
feelings of relaxation, sedation, decreased anxiety and - On a physical level, individuals who participate in psychological quality of life (Biddleet al., 2000;
connectedness. activity can reduce their risk of developing several Courneya et al., 2000, 2002; Courneya, 2003; Campbell
- Psychologically, sexual intercourse can enhance illnesses such as obesity, cardiovascular disease, et al., 2005; Weert et al., 2005; Mutrie et al., 2007).
exposure to moments of intense joy, relaxation and coronary heart disease, stroke, diabetes (type 2), - For HIV patients, PA participation can reduce HIV
ecstasy; increased self-esteem and confidence (Meston osteoporosis, some sleep disorders, high blood progression as well as enhance CD4 T-cell counts
and Buss, 2007); feelings of love and connection to pressure, certain cancers (colon, breast, rectal, lung, (Mustafa et al., 1999; Arey and Beal, 2002). Due to the
another (Meston and Buss, 2009); reduced anxiety and prostate, endometrial) and even premature death horrible side effects of chemotherapy and HIV
depression and enhanced overall quality of life (Janssen (Salonen et al., 1983; Paffenbarger et al., 1986). antiretroviral treatment, PA can help combat the
and Everaerd, 1993; Epidemiological studies alterations in body composition. Even participating in
- People who have sex with someone they care about - show that people who were previously sedentary but yoga, as opposed to moderate activity, can hold some
report much higher levels of wellbeing, confidence and start exercising later on in life still live longer than those advantages such as restoring somatic control and
self-esteem than those who engage in sexual practices who never initiated exercise at all (Camacho et al., increasing efficacy and hope in people with physical
with strangers. 1991). illness.
- Research has also shown that engagement in sexual - Engaging in community-run PA groups can build a
practices can lead to self-development and growth - Psychological benefits include enhanced general strong identity and sense of cohesiveness (Fox, 2000).
(Meston and Buss, 2009). wellbeing, body image, self-esteem and self- Community PA programs can also access individuals
- Consequently, human sexual behaviors, when practiced perceptions (Moses et al., 1989; Fox, 2000; Mutrie and who are socially excluded such as the elderly or people
safely and with a trusted partner, can have positive Faulkner, 2004); improved general cognitive functioning with mental illness and enable them to engage with
physiological and psychological effects for those among older adults (Boutcher, 2000; Rejeski and other people in similar situations, during a productive
involved. Sexual behaviors can lead to enhanced Mihalko, 2001; Rejeski et al., 2001); reduced emotional activity.
physical wellbeing, aside from the obvious gratification distress (Steptoe et al., 1996); reduced anxiety - In sum, participation in physical activity can facilitate
and ecstasy associated with orgasm (hedonic (McDonald and Hodgdon, 1991) and reduced wellbeing within individuals and societies. Not only does
happiness). depression (Babyak et al., 2000; Hassmen et al., 2000; it keep our bodies healthy but it keeps our mind fit and
- People report sexual intercourse as enabling the Kritz-Silverstein et al., 2001). happy as well.
development of the self, enhancing self-esteem and
confidence as well as helping them to become more - Physical activity does not simply take away or minimize 4. Nutrition
complete (eudaimonic happiness). disease but enhances positive health within individuals. - Why is it that certain foods are better for us than others?
Many individuals experience an increase in positive Foods that contain the amino acid tryptophan (for
3. Physical Activity and Wellbeing affect and wellbeing after participating in activity. example, turkey and bananas) can be absorbed by the
- Physical activity (PA) and positive psychology are a - The ‘feel good factor’ or the ‘runner’s high’ is a body to produce the metabolite 5-Hydroxytryptophan
match made in heaven – one focuses on the building of common response as to why people exercise and these (5HTP), which finally transforms into serotonin (5HT).
happy, fully functioning people (positive psychology) and intense positive emotions can be experienced in acute
and chronic forms. Linking to the broaden-and-build
Serotonin - Modern-day researchers believe that it is the existence - Although cancer survivorship can be wrought with
- is the neurotransmitter associated with improved mental of polyphenols – more specifically, flavanols negative physical and psychological side-effects of
health, sleep patterns, energy and lowered levels of (flavan-3-ols or catechins) – that account for the diagnosis and treatment, there are also reports of co-
depression, stress and premenstrual symptoms (Isaac physical health benefits of pure chocolate. existing perceptions of development of the self via the
and Isaac, 2004). - The theories claim that these catechins increase the endurance of physical pain. Increased self-efficacy and
Dopamine number of antioxidants within the blood and aid in the confidence as well as hope and meaning are common
- is neurotransmitter frequently linked to the experience of elimination of free radicals. reports after cancer treatment (Low et al., 2007).
pleasure or hedonic wellbeing. It can be manufactured - Antioxidants have recently been hailed as the - Some patients even believe that their pain is a form of
by breaking down foods that are rich with the amino acid anticancer substances and have gained some sanctification, to be redeemed in the after life (Cuevas-
tyrosine. notoriety. Renaud et al., 2000).
- In all, there have been approximately 230 human trials
Eating tyrosine-rich foods (28 clinical trials) on the effects of chocolate on physical
- such as cheese and chocolate can help fight stress and and mental health.
anxiety and may induce momentary experiences of - These studies have mainly administered and studied
gratification (Isaac and Isaac, 2004). only single doses, however researchers argue that the
beneficial effects may accumulate.
- With regards to physical illness, the use of food to - Overall, there is some evidence, both cross-sectional
prevent cancer and cognitive decline has gained rapid and epidemiological, to show positive links between
popularity. Wolk et al. (2006) found a 74 per cent dark chocolate consumption (100 g/day) and cognition,
reduction in developing kidney cancer when women ate cancer, diabetes, cardiovascular disease and even
one or more servings of fatty fish per week. all-cause mortality (Mink et al., 2007).
- In addition, other promising connections have been - A catch, of course, is that the chocolate that has the
made between omega-3 fatty acids and other physical most impact is dark chocolate (at least 70 per cent).
and mental disorders, such as Alzheimer’s, mood, When mixed with milk, it appears that any benefits of
depression and heart disease (El-Mesry et al., 2009, as the chocolate are dissipated into the bloodstream
cited in Rath and Harter, 2010). (Serafini et al., 2003).
- The nutritional properties of two other food products in - Another substance proposed to have positive effects on
particular are of interest in clinical research on nutrition physical and mental wellbeing is wine. Although the
and wellbeing: chocolate and wine. research is not conclusive, it appears that drinking red
- Ancient civilizations such as Maya and Aztec made wine (150 ml/day), particularly older wines from Sardinia
use of cacao (chocolate) for pleasure and medicinal and the south-east Mediterranean, can help decrease
purposes. cardiovascular disease and can increase longevity.
- In Britain, during the sixteenth to twentieth centuries,
chocolate had many medicinal uses, ranging from the 5. Physical Pain
alleviation of emaciation, apathy, fatigue, digestion, - Although controversial and counterintuitive, research
fever, gout, kidney stones to poor sexual functioning suggests that it is possible to experience a sense of
(Dillinger et al., 2000; Cooper et al., 2008) eudaimonic wellbeing via the experience of physical
pain, such as that experienced during physical illness
and body modification (BM).