Authentic Happiness – Positive Psychology Martin E. P. Seligman

Why bother to be happy? Your thinking is faster and broader You have (generally) better health & longevity You are more productive You build social resources better Your thinking is generally more tolerant, creative, constructive and non-defensive. You tolerate pain better

What External Circumstances Make us Happy? Money – once above a certain level, no. Marriage – robustly related to happiness Social life – yes Negative emotion? – complex Age – no. Intensity of emotion changes with age. Health – generally, no. Education, climate, race, gender – no Religion - yes

What circumstances will maximize happiness? 1. Live in a wealthy democracy, not an impoverished dictatorship (strong effect) 2. Get married (robust, but not causal effect) 3. Avoid negative events & negative emotions (moderate effect) 4. Acquire a rich social network (robust effect, but perhaps not causal) 5. Get religion (moderate effect).

What circumstances make little difference? Making more money (Once above a certain comfort level, not important) Stay healthy (subjective health, not objective health matters) Get as much education as possible (no effect) Change your race or move to a sunnier climate (no effect).

Authentic Happiness in the Present Changing thinking patterns Identifying pleasures and gratifications (reinforcers) Developing strengths and virtues that increase the levels of gratification in our lives.

Authentic Happiness in the Present Pleasures The bodily pleasures The higher pleasures Enhancing the pleasures Habituation Savoring Mindfulness

Authentic Happiness in the Present Gratifications Involve total absorption, suspension of consciousness, flow About enacting personal strength and virtues.

Flow The task is challenging and requires skill We concentrate There are clear goals We get immediate feedback We have deep effortless involvement There is a sense of control Our sense of self vanishes Time stops

Flow – research findings ‘Low flow’ teenagers Are ‘mall’ kids Watch TV a lot

Flow – research findings ‘High flow’teenagers have hobbies Engage in sport Spend time on homework Have deeper social ties Are high on most measures of psychological well-being Think their ‘low flow’ peers are having more fun Do not perceive their engagement as enjoyable

What are the personal strengths and virtues?

Strengths and Virtues The Virtues: Wisdom and knowledge Courage Love and humanity Justice Temperance Spirituality and transcendence

Strengths and Virtues The strengths linked with Wisdom & Knowledge Curiosity Love of Learning Judgement Ingenuity Social Intelligence Perspective

Strengths and Virtues The strengths linked with Courage Valour Perseverance Integrity

Strengths and Virtues The strengths linked with Humanity & Love Kindness Loving

Strengths and Virtues The strengths linked with Justice Citizenship Fairness Leadership

Strengths and Virtues The strengths linked with Temperance Self-control Prudence Humility

Strengths and Virtues The strengths linked with transcendence Appreciation of beauty Gratitude Hope Spirituality Forgiveness Humour Zest

Errata from the web-site Satisfaction with Life Scale Signature Strength survey Children’s Strengths Survey Optimism Survey