Positive Psychology

Neil Barry, PhD

Recognizing that happiness is much more than simply the absence of depression or anxiety, Positive Psychology is the study of what makes life worth living. It encompasses the areas of positive emotions, engagement with life, and finding meaning in life. It is not just about being happy and smiling more, but how to live life in a fully engaged way, finding meaning and value in each day.

Why Should Anyone Be Happy?

Positive emotions have evolutionary value, just as negative emotions do. Our ancestors had two basic tasks, to survive to the age when they could reproduce, and to reproduce. If any of your ancestors had not carried out both of these tasks, you wouldn't be here to read this article. We intuitively understand the survival value of negative emotions such as fear or anger. Our ancestors who were anxious or fearful were more likely to avoid dangerous situations, thereby preserving their place in the gene pool. Anger, jealousy and aggression promoted survival by establishing or maintaining access to scarce resources. This is why these emotions, while painful, have value and we can appreciate our ability to have them.

While the negative emotions are more useful for survival, the positive emotions generally promote reproduction. We are drawn to people who are cheerful or smiling. Their relaxed manner cues us on an instinctual level to relax, letting us know there is nothing to fear in this moment. Positive emotions support one's willingness to nurture others (e.g., partner, children). Positive emotions also have survival value. We literally think better and solve problems more easily when we are in a good mood. Happier people tend to be well connected to the group, and there is safety in numbers. Thinking in terms of evolution, individuals who had difficulty joining the group had less chance of surviving adversity and fewer opportunities to mate. Just as we are genetically selected to experience emotions such as fear or anger, we also have a long evolutionary history of happiness, enthusiasm and kindness.

The Basics of Happiness

Positive Psychology has identified six virtues (wisdom and knowledge, courage, humanity, justice, temperance, and transcendence), which contribute to an individual's satisfaction and fulfillment in life. They are not based on physical abilities or accumulation of material goods, but are strengths that give people joy, engagement in life, and meaning when used. When you are using these qualities in your life you are likely to experience more meaning and joy in your life.

Can Positive Psychology Make People Happier?

Research has found that the following exercises can increase happiness and decrease depression.

1. Three good things in life - Each evening, write down three things that went well that day, and what caused them to happen. It's important to write them down, not just to "think about them."
2. Using signature strengths in a new way – go to the website www.authentichappiness.org, and take an inventory of strengths (available for free on the website), to identify what your strengths are. Then commit to using one of your top strengths in a new and different way each day for a week.
3. The gratitude visit - write and deliver a letter of gratitude to someone who has been especially kind to you. Research clearly shows the value of consciously experiencing gratitude and thankfulness in our lives.

Try these exercises to see if you can raise your own happiness and satisfaction with life. Therapists have long known that symptoms of depression and anxiety don't simply go away on their own. It requires some effort on the part of the individual wishing to change these feelings. The same is true for happiness: it doesn't just happen by itself, but it is a conscious decision to live your life in ways that provide opportunities to experience joy and meaning.