Exploring positive psychology: keys to a fulfilling life - positive psychology

Psychology, for much of its history, predominantly focused on the study and treatment of mental illnesses and human suffering. However, at the end of the 20th century, a new revolutionary approach emerged: Positive Psychology.

This branch does not deny the importance of addressing problems, but chooses to focus its attention on what makes life worth living, investigating the strengths, virtues, and factors that allow individuals, communities, and societies to flourish.

What is Positive Psychology?

Positive Psychology, popularized by psychologists like Martin Seligman, is the scientific study of positive experiences, positive individual traits, and the institutions that facilitate their development.

Its main objective is to understand and foster those factors that allow people to lead a fuller, happier, and more meaningful life.

It is not about "thinking positively" in a naive way, but about applying scientific methods to discover what really works to improve well-being.

It is based on the premise that people not only want to overcome their deficiencies, but also to cultivate their qualities and live enriching experiences. Positive Psychology investigates concepts such as happiness, gratitude, resilience, optimism, flow (state of flow), character strengths, meaning, and life purpose.

Fundamental Pillars for Cultivating Well-being

Positive Psychology offers a framework to understand how we can actively improve our quality of life. Some of its most researched and applied pillars include:

Positive Emotions

Feeling positive emotions such as joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love not only makes us feel good in the moment, but also has long-term beneficial effects. Dr. Barbara Fredrickson, with her "Broaden-and-Build Theory," suggests that positive emotions broaden our awareness and build lasting personal resources, from physical and intellectual skills to social relationships and psychological resilience.

• Practice: Keep a gratitude journal, noting three things for which you feel grateful each day. Savor positive moments, paying full attention to pleasant experiences.

Engagement and the State of "Flow"

"Flow" or the state of flow, a concept developed by Mihály Csíkszentmihályi, describes the experience of being completely immersed and absorbed in an activity that we enjoy and that appropriately challenges us. During flow, time seems to fly, concentration is deep, and the activity becomes intrinsically rewarding. Fostering activities that lead us to flow significantly contributes to our well-being.

• Practice: Identify activities that you are passionate about and that challenge you (sports, art, music, work, hobbies). Regularly dedicate time to these activities, minimizing distractions to facilitate immersion.

Positive Relationships

Human beings are social creatures. Strong, healthy, and supportive relationships are crucial for our happiness and resilience. Positive Psychology emphasizes the importance of cultivating and maintaining meaningful connections with friends, family, partners, and the community. These relationships provide us with emotional support, a sense of belonging, and opportunities to give and receive affection.

• Practice: Invest time and energy in your important relationships. Practice active listening, show appreciation, and offer your support. Participate in group or community activities.

Meaning and Purpose

Having a sense of purpose in life, feeling that we are part of something larger than ourselves, is a fundamental component of lasting well-being. This can be found in spirituality, in contributing to a cause, in work, in raising children, or in expressing our deepest values. Purpose gives us direction and helps us overcome obstacles.

• Practice: Reflect on your core values and how you can live them more fully. Consider how your talents and passions can serve others or a cause that matters to you.

Achievement and Self-Efficacy

Setting and achieving goals, experiencing competence and mastery, contributes to our sense of accomplishment and self-efficacy. It's not just about great triumphs, but also about recognizing and celebrating small advances. The feeling of being able to overcome challenges and achieve objectives is vital for self-esteem and motivation.

• Practice: Set realistic and meaningful goals (SMART: Specific, Measurable, Achievable, Relevant, Time-bound). Break down large goals into smaller steps and celebrate your progress.

Character Strengths: Your Inner Superpowers

One of the most important contributions of Positive Psychology is the identification and classification of character strengths. Peterson and Seligman developed the VIA (Values in Action) classification, which identifies 24 universal strengths grouped into six virtues: wisdom, courage, humanity, justice, temperance, and transcendence. Knowing and using our signature strengths (those that energize us and make us feel authentic) is strongly associated with higher levels of happiness and a lower incidence of depression.

Some of these strengths include curiosity, love of learning, bravery, perseverance, kindness, social intelligence, gratitude, hope, and humor. Identifying your 3-5 main strengths and finding ways to use them more in your daily life can have a transformative impact.

Applying Positive Psychology in Daily Life

Incorporating the principles of Positive Psychology does not require drastic changes, but rather the adoption of small habits and conscious perspective shifts:

• Practice mindfulness: Dedicate a few minutes each day to connect with the present, either through formal meditation or by paying full attention to everyday activities like eating or walking.
• Cultivate learned optimism: Learn to identify and challenge pessimistic thoughts, seeking more realistic and hopeful explanations for life events.
• Perform acts of kindness: Helping others, whether planned or spontaneous, not only benefits the recipient but also significantly increases the giver's happiness.
• Take care of your body: Regular exercise, a balanced diet, and adequate sleep are fundamental for physical and mental well-being.
• Seek personal growth: Maintain an attitude of curiosity and openness to continuous learning. Challenges can be opportunities to grow.