Background

Theory and Interventions

Positive Psychology is a relatively new field in psychology, having been founded about 10 years ago, which has, as one of its study projects, research into what makes us “happy”. As with other research in psychology, it is highly subjective as it is based upon studies into peoples responses as to how they are feeling. We have all had days in which we weren’t quite sure how we felt and so you can imagine some of the difficulties encountered in this research. Having said that, however, many methods have been developed so as to gain insight and quantify information within the subjective field of psychology.

To begin with, there are a number of definitions of the state of “Happiness”, ranging from the absence or avoidance of pain and maximizing pleasure to life satisfaction. I will be posting a more comprehensive summary of this material in a future “Page”, see you might want to bookmark this site.

Components to Happiness

Three Areas of Contribution

The benefits of happiness are abundant and, for virtually all of us, desirable. Sheldon and Lyubomirsky (2007) have defined an equation for Subjective Well Being (SWB), as follows:

SWBt = β0(set point) + β1(effects of circumstances) + β2(effects of activity) + error

The first term (β0) is the Set point, which comprises the major contributor to SWB and consists of the genetic component defining happiness.  Some individuals have an optimistic disposition whereas others are pessimistic.  The genetic component ranges between 40% and 70%, averaging 50%, and is considered difficult to change.

The second term (β1), comprises life circumstances, consisting of such items as financial situation, age, education, social standing and class.  These items vary between those we might change (education, financial situation) to those we can do nothing about (i.e. age).  Surprisingly, this term contributes only about 10% to the SWB result.

Therefore, the third term (β2), or Intentional Activity, contributes (on average) 40% to our Subjective Well Being.  As such, we have the opportunity to make “interventions” in our lives so as to increase our levels of happiness.

Interventions

Examples to Consider

Examples of such interventions include (but are not limited to) (modified from Lyubomirsky 2008):

• Keeping a “Gratitude Journal”
• Engaging in Intentional Acts of Kindness
• Counting Your Blessings
• Visualizing a “Perfect Day” in which everything goes right, as planned
• Intentionally developing a spirit of Optimism
• Practicing forgiveness of others
• Investing time and effort in developing your personal relationships
• Savouring Life’s Joys
• Investing in your Spirituality
• Committing to your Goals
• Healthy Lifestyle with Exercise and Rest, with meditation and smiling

A qualifying statement with regard to these interventions is to engage in those that:

1. You can perform effortlessly and successfully,
2. are consistent with your personality (i.e. self-concordant”), and
3. can be coninually varied in space and time.

Hedonic Adaptation

Diminishing the Effectiveness of Interventions

This last qualifier warrants further explanation.  Those activities in which you may choose to engage should be varied regqard to both the time in which you perform them and the location.  Research has identified “Hedonic Adaptation”, a process by which we become accustomed to something and through which these interventions loose their benefit.

For example, making grateful entries in your Gratitude Journal every day at 3 pm at your kitchen table results in the intervention becoming “routine” and commonplace.  It has been found that 3-5 entries once a week provides more benefit than a single entry every day.  Furthermore, increases in happiness arising from weekly entries were still evident at six months as compared to happiness increases arising from daily entries.

Summary

I believe the research  into Gratitude, Happiness and Kindness (Positive Psychology) has begun to document a considerable array of benefits associated with an active program of self-intervention.  I have gathered a considerable number of articles and research papers under the General Heading of “Positive Psychology” and will be compiling them into a list under “Further Resources” (under the column to the left).  Furthermore, I plan on writing a more extensive Page (or series of Pages) in the near future.

These are, potentially, very powerful interventions – if you apply them.  Consider them, try some with which you feel comfortable and let me know what you thnk.  What successes / failures did you have?

Please feel free to provide your comment below.  I greatly value your feedback!

Click on pen to