1. Digital Therapy: The Role of Positive Psychotherapy in Successful Self-Regulation Elin Olsen 1 & Pål Kraft 1,2 1 Changetech AS 2 Department of Psychology, University of Oslo changetech

2. A Short Introduction to Positive Psychology “....is the scientific study of optimal human functioning.........aims to discover and promote the factors that allow individuals and communities to thrive.............. represents a new commitment on the part of research psychologists to focus attention upon the sources of psychological health...... Sheldon, Frederickson, Rathunde, Csikszentmihalyi & Haidt, 2000 changetech

3. Positive Psychotherapy Addressing Depression In a random-assignment placebo-controlled study, positive psychology exercises delivered by web relieved depressive symptoms for at least 6 months compared with placebo interventions, the effects of which lasted less than a week. Seligman, M. E. P., Rashid, T. & Parks, A. C. (2006). Positive Psychotherapy. American Psychologist, 61, 774 - 788. changetech

4. Positive Psychotherapy can facilitate health behaviour change programs Increase well-being Prevent ego-depletion/relapse caused by negative affect Enhance compliance Changetech

5. Positive Psychotherapy: Week 1 InControl PPT: Introduction Subjective Happiness Scale (SHS) > 16 Feedback ≤ 16 Feedback SHS Meditation Physical Activity SavoringFlowForgiveness Acts Of Kindness Cultivating Optimism Person-Activity Fit Diagnostic (PAFD) Individual Exercise Continue to: Week 2 - 8 changetech

6. Positive Psychotherapy: Weeks 2-8 Entry: Week 2 3 2 4 5 6 7 8 Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 1 (xxxday) Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 1 (xxxday) Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 1 (xxxday) SHS PAFD Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 2 (xxxday) Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 2 (xxxday) Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 2 (xxxday) Social Support (zzzday) Gratitude Exercise (yyyday) Individual Exercise 2 (xxxday) SHS Exit: Week 8 changetech

7. Gratitude Think of a good thing that happened today! How big does a good thing have to be, to set you in a positive mood? Truth is...not so big! In fact most of them are quite small and parts of your everyday life. Today’s exercise is a very effective way of training your brain to notice the good things that happen. As many of these exercises it may seem a little silly to you. But give it a chance, it has proven to be quite effective! On the next page, write down one or two good things that happened to you today (or yesterday if you’re reading this in the morning). They can be both small and big things. And tell us why you think these things happened, e.g. was it because something you did? See what others have said...>>

8. Gratitude - why does it work? 1.Savoring positive life experiences 2.Improves self-esteem (accomplishment) 3.Coping with stress and trauma 4.Encourages moral behaviour 5.Improves social bonding 6.Inhibiting comparisons with other persons 7.Incompatible with negative emotions 8.Avoiding hedonic adaptation Lyubomirsky,S. (2007): The How of Happiness. A scientific approach to getting the life you want. NY, Penguin Press changetech

9. Persuasive Digital Therapy Individualised Personalised Interactive Tunneled design Self-monitoring As a stand-alone, or as a component in a health behaviour change program. Changetech