Positive psychology focuses on fostering happiness and emotional well-being by helping individuals capitalize on their strengths, enhance gratitude and self-awareness, connect meaningfully with others, and cultivate the wisdom needed for a more fulfilling life.

What is positive psychology?

The foundations of positive psychology are reflected in many of the world’s religions, which emphasize pathways toward inner peace, deeper meaning, and enlightenment. Ancient philosophers taught that true happiness comes from understanding oneself and living according to one’s virtues.

Modern positive psychology moves away from materialism and superficial success, focusing instead on cultivating satisfaction, contentment, and connection. By emphasizing inner strengths and relationships, people can experience gratitude and, ultimately, happiness. The benefits of positive psychology include savoring life’s joys with loved ones and finding deep pleasure in meaningful activities.

Pillars of positive psychology

Positive psychology helps counter the effects of depression, strained relationships, and unfulfilling work. It encourages understanding what does and does not lead to happiness. For instance, economist Richard Easterlin discovered the happiness-income paradox, showing that money only increases happiness up to the point where basic needs are met.

The three main pillars of positive psychology are:

1. Connecting with others.
2. Savoring pleasure.
3. Developing a sense of gratitude.

What is flow and how is it related to positive psychology?

Flow is a state of complete absorption in an enjoyable task, leading to a positive emotional experience. This state can occur when doing something engaging, such as woodworking or playing a video game, and leads to feelings of effortless control, time distortion, and deep satisfaction.

Characteristics of flow:

• Loss of time awareness
• Focus solely on the task, without worrying about others’ perceptions
• No distractions from unrelated thoughts
• Effortless action and control
• Clear but not overwhelming goals
• Desire to repeat the experience

Strategies for achieving flow:

• Engage in activities that bring new experiences or insights.
• Pay attention to bodily sensations and posture.
• Persevere despite mistakes.
• Accept nervousness as normal.
• Work or play with others.
• Maintain a sense of humor.

What is positive thinking?

Positive thinking involves consciously focusing on the positive aspects of a situation. For example, seeing a driver cutting you off as a reminder to maintain safe driving distance or using a stressful conversation as an opportunity to understand a younger generation’s style.

Though positive thinking differs from positive psychology, both promote well-being. Positive thinking, with its optimistic outlook, can lead to better health outcomes, such as lower risks of cancer, heart disease, and stroke. One technique for increasing optimism involves writing down three things you are grateful for daily and listing kind actions you’ve performed.

What is self-compassion?

Self-compassion is a growing area of study within positive psychology. It involves being kind and understanding toward oneself during moments of failure or inadequacy, rather than reacting with anger or self-criticism. According to researcher Kristin Neff, self-compassion has three main components:

1. Self-kindness: Nurturing oneself and avoiding harsh self-judgment.
2. Common humanity: Recognizing that imperfection is a shared human experience.
3. Mindfulness: Observing thoughts and emotions without judgment, allowing one to accept both positive and negative aspects of themselves.

What is mindfulness?

Mindfulness is the practice of focusing on the present moment without judgment, calming the mind, and quieting distractions. It involves accepting the present reality without getting caught up in anxieties or external noise. Mindfulness exercises can reduce stress and even reshape the brain. Studies have shown that mindfulness practices reduce fear, anger, and related emotions.

Mindfulness practices include meditation, yoga, and tai chi, which help individuals concentrate on the present moment and elicit the “relaxation response,” a calming of the body’s stress responses. These practices allow thoughts to come and go without attachment, fostering inner peace and reducing stress.