Positive Psychology: in research and life

Everyone has a genetic baseline of happiness which we return to after events of distress or euphoria. Therefore, it can be one thing to desire wellbeing and quite another to obtain it.

By Jessica Young, Featured Writer.

There has been a lot of conversation in recent years regarding the ‘epidemic’ of rising mental health struggles; with 1 in 6 people suffering from a psychological condition each year (MIND, 2013) and 297 disorders now listed in DSM-5. Some argue that mainstream psychology has become dominated by subjects focused upon distress, abnormality and in some ways; negativity.

As a student of psychology having studied A-level and undergraduate courses, there has been an apparent focus upon the infamous studies of Milgram, Latarne & Darley, Bandura and such alike; highlighting human’s capacity for negative behaviours, errors, and deviations. Of course, such areas are crucial for research and advancement in understanding the ‘normal’ and optimal function of human psychology – to know how one deviates from desirable functioning, it is perhaps logical to study the other end of the spectrum.

However, such a domination neglects key areas of human psychology; positive function, mental wellbeing and happiness. A more recent movement with such focus has flipped the angle of research to focus upon how to foster such optimistic traits in-order to obtain a level of enriched psychological function. With roots relating back to the infamous work of Greek philosophers such as Aristotle and still relevant practices of Mindfulness and Buddhism; the rose-tinted glasses are being applied to human function and the research of areas within.

How do you define the ideal?

Wellbeing: “the state of being comfortable, healthy, or happy.”

There are those who argue that humans are not meant to aim for happiness - perhaps simply surviving the harsh world we face and the struggles within is enough for some? However, what a dull and depressing world it would be if there were not a glimmer of hope for an obtainable state of euphoria. This euphoria can be termed wellbeing, sometimes interchangeably used with happiness - subjective wellbeing is one form of this. Subjective wellbeing has been broken down into equations of affect and life satisfaction (Boniwell and Rostron, 2010): Affect being our mood and emotional state (both negative and positive) and life satisfaction referring to our cognitive standpoint on how we assess our own lives. Thus, in order to obtain positive subjective wellbeing – a state of happiness – one should be contently satisfied with their own life and experience predominantly positive emotions and moods.

The bridges to be crossed reaching the pot of gold:

It is one thing to desire wellbeing and quite another to obtain it. There are also many identified correlates and determinates that play a role along the way, including, but not limited to; our social relations, economic environment and standpoint, as well as our own actions.

Social Animals at Heart:

Human’s exist as social beings, we are pack animals that seek out the company of others for multiple reasons; of-course there are biological and innate drives to survive and reproduce, but social connection is much more than that and thus, one of the biggest impacts upon our wellbeing. Relationships of quality and depth have the power to boost or drag upon our state of happiness. Whether it be friendships, lovers, colleagues or family connections – any interaction that we personally place value upon has a knock-on effect. A study conducted by Diener and Seligman (2012) cited in Boniwell and Rostron (2010), studied the happiness level of students and found one key differentiation in the results; those of higher happiness had a richer social life. This includes socialisation with friends, strong romantic relationships, and being around other people for a greater amount of time. Whilst this study only reflects findings relating to a certain age group, the same can be said throughout other periods of life. For example, often old people suffer low mood in-relation to social isolation and community schemes exist in-order to tackle this. Relational breakdown or divorce is a key marker for low mood, as is the loss of a social connection via bereavement. Being social can impact us deeply, even on a neurochemical level, altering levels of neurotransmitter such as dopamine and oxytocin in the same way that substances can elicit a high. Thus, socialisation is a crucial contributor to our positive or negative subjective wellbeing; relating to the previously mentioned equation, it can impact both our affect and our sense of satisfaction.

Buying happiness:

A common misconception is that the rich are happier; whilst this is not always the case, monetary disparities do still have a statistically significant impact in-relation to wellbeing. Research such as Diener et al.’s (1999) and Boniwell and Rostron’s (2010) suggested that some richer nations are of a greater happiness level in a generalisable sense, however not all nations fit this pattern. Though, economic standpoint is about more than simply cold hard cash. Employment status also has an impact upon wellbeing for more reasons than your pay check alone. Surrounding this influence are the principles of job satisfaction, socialisation, and appreciation; these can contribute to both the life satisfaction and affect components of the subjective wellbeing equation.

Taking evasive action:

Our social relations and economic standpoint can sometimes feel a little out of our own reach; for example, we cannot make someone love us in return, nor can we choose our dream job or control the nations economy. Does this mean we have little control over our wellbeing after all

The Sustainable Happiness Model would argue otherwise. Lyubomirsky et al. (2005) cited in Boniwell and Rostron (2010), created the ‘Architecture of Sustainable Happiness’ as seen below; offering some hope that happiness is within arm’s reach after all (to an extent).

Architecture of Sustainable Happiness

This theory outlines that everyone has a genetic baseline of happiness, it is the stable point to which we return after events of euphoria or distress. However, the wider circumstance beyond our reach – the context that surrounds us and the situations we find ourselves in – are argued to make up a small contribution to our state of happiness; maybe there is hope after all?

Intentional activities, habits we choose to obtain and uphold, and the conscious decisions we make for ourselves, contribute a beautiful 40% to our sustainable happiness according to this model. That right there, is a glimmer of hope for the free willed nature and possible reaching of wellbeing. We can journey beyond the biological foundations set for us and obtain a level of happiness out of the reach of life’s determinates.

The Best Intentions:

Whilst Lyubormirsky’s model has received criticism, with the simplistic pie chart being a far cry from the complexities of the pursuit of happiness (Sheldon and Lyubomirsky, 2019), it has sparked further study into the positive domains so often neglected in psychology. Theoretical models provide a framework upon which further research can be carried out; studies building upon the sustainable happiness model have suggested our own wellbeing is greatly influenced by our selection of appropriate and nurturing activities: you reap what you sew after all.

So, what are some examples of these actions? 

Exercise: endorphin euphoria.

There has been much research into the positive impact physical exercise can have upon one’s mood and emotional wellbeing, finding it to decrease anxiety and depression as highlighted by Smits (2008) cited in Toates (2010). This partially relates to the biological process underlying physical activity, relating to the elevation of neurochemicals such as endorphins linked to positive affect. However, it also provides us with a level of satisfaction and accomplishment, improving the cognitive side of wellbeing too.

Socialise: build bonds and bridges.

Socialisation, or lack of, can have an adverse impact on wellbeing as earlier highlighted, so it is a point worth addressing. Humans are complex biological creatures and our outer relations with others have the capability of impacting our inner chemical balances. Social bonds can help boost our levels of oxytocin, a neurochemical capable of calming our fight or flight biological stress systems (by activating the parasympathetic branch of the autonomous nervous system) (Toates, 2010). We can make the conscious choice to not only socialise more, but to uphold only those social bonds of quality that bring us harmony.

Meditation and Yoga: blissful mind, happy life.

The previously mentioned activities may offer a biological or social approach, however it is also important to consider options that harness positive psychology through cognition. Meditation and yoga have been associated with subjective reporting of a blissful awareness by focusing one’s mind and attention on relaxation. There are physiological indicators of the positive impacts, with reduced heart rate and activation of calming systems such as the parasympathetic autonomous nervous system (Toates, 2010). This is an intentional activity that can be practised, repeated and harnessed time and time again to bolster wellbeing. 

There are so many intentional activities out there, waiting for us to dive into and take full advantage of for our own happiness.

Life really can be a battle field; the domination of negative and abnormal orientated psychology emphasises this point further. But much like the re-navigation of
the discipline, we must act for ourselves and intentionally direct our lives down a more positive route.

Wellbeing: The state worth being.

References

Boniwell, I. and Rostron, C. (2010) Book 2: Mood and Well-being, SDK228 Module Team (eds), ‘Chapter 4: Positive psychology: the science of well-being’, Milton Keynes, The Open University, pp. 119-147.

Kennon M. Sheldon & Sonja Lyubomirsky (2019): Revisiting the Sustainable Happiness Model and Pie Chart: Can Happiness Be Successfully Pursued?, The Journal of Positive Psychology, DOI: 10.1080/17439760.2019.168942, Available at http://sonjalyubomirsky.com/files/2019/11/Sheldon-Lyubomirsky-2019.pdf
(Accessed 23/12/2019).

MIND (2013), How common are mental health problems? [Online]. Available at https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/#.XgpJakf7TSE (Accessed 23/12/2019).

Toates, F. (2010) Book 1: Core Concepts in Mental Health, SDK228 Module Team (eds), ‘Chapter 3: Factors that contribute to mental well-being’, Milton Keynes,
The Open University, pp. 63-90.