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WELL BEING
THEORY
CLINICAL PSYCHOLOGIST SİMGE BULUNMAZ
s i m g e . b u l u n m a z @ u s k u d a r. e d u . t r
UNHAPPINESS?
HAPPINESS?
THE OPPOSITE OF SADNESS IS NOT
HAPPINESS
– The opposite of sadness is actually…the absence of sadness.
– What this means is that if you could get rid of everything that is making
you sad, you still would not be happy. You would simply be not sad.
Psychological research has discovered that our negative emotions such as
sadness, fear, anger, anxiety, and our positive emotions such as joy,
excitement, adoration, and serenity exist as two independent systems.That
is why, if you want to be a truly happy person, it is not enough to
deal with the negative feelings in your life.You also need to know
how to create positive feelings.
TYPES OF HAPPINESS
Aristippus Epicurus
HEDONISM
HEDONISM
HEDONISM
HEDONISM
– The word ‘hedonism’ comes from the ancient Greek for ‘pleasure.
– Psychological or motivational hedonism claims that only pleasure or
pain motivates us
– In general, pleasure is understood broadly below, as including or as included
in all pleasant feeling or experience: contentment, delight, ecstasy,
elation, enjoyment, euphoria, exhilaration, exultation, gladness,
gratification, gratitude, joy, liking, love, relief, satisfaction
RESEARCH DATA:
• One was a group of people who won large lottery prizes, and the other was a
group of accident victims who were now paralyzed (including quadriplegic and
paraplegic people).
• The research revealed that, in the long term, neither group appeared to be
happier than the other. (Brickman, Coates, & Janoff-Bulman, 1978). Of course,
the lottery winners and paralysis victims experienced initial reactions of
happiness and sadness, respectively
RESEARCH DATA:
• The effects didn’t turn out to be long-lasting, and people in both groups shortly
reverted to their previous levels of happiness. In the original theory of the
hedonic treadmill, Brickman and Campbell proposed that people
immediately react to good and bad events but in a short time return
to neutrality (1971).
HEDONIC ADAPTATİON
EUDAIMONIA
• Loneliness → depression
• Sleep disorders
WELL BEING
THEORY
SO FAR…
• Hedonia
– it holds that happiness is a matter of raw subjective feeling.
– A happy life maximizes feelings of pleasure and minimizes pain.
– A happy person smiles a lot, is , her pleasures are intense and many, her
pains are few and far between.
– hedonic motives (i.e., pursuing pleasure, enjoyment, and comfort)
SO FAR…
• Eudaimonia ( fulfillment )
– When Aristotle spoke of the "Eudaimonia,", he was not focused on the
positive feelings of pleasure--, a backrub, and a full stomach.
– Rather he was concerned with the "pleasures" of contemplation--which
do not reside in orgasmic thrills or sensations of warmth, but in deep
absorption and immersion, a state.
– eudaimonic motives (i.e., pursuing personal growth, development
of their potential, achieving personal excellence, and contributing
to the lives of others)
• Eudaimonia is good (eu) spirit (daimon). This is the outcome of a life lived
well.
• Talents, passions, skills and time are applied to a meaningful purpose that brings
us a feeling of fulfilment
• Pleasure, animals share in this, but there is more to a human life.
• Eudaimonia; a fullfilling good life to flourish but what is missing?
HAPPINESS & PLEASURE
• Happiness is a state characterized by feelings of contentment and
satisfaction with one’s life or current situation.
• On the other hand, pleasure is a more visceral, in-the-moment
experience. It often refers to the sensory-based feelings we get from
experiences like eating good food, getting a massage, receiving a
compliment.
• Happiness, while not a permanent state, is a more stable state than
pleasure. Happiness generally sticks around for longer than a few
moments at a time, whereas pleasure can come and go in seconds (Paul,
2015).
HAPPINESS;
• It’s good to be happy, and people like being happy;
• Happiness is neither a totally fleeting, momentary experience nor a
stable, long-term trait;
• At least some portion of our happiness is set by our genetics, but the amount
up to 50%;
• The pursuit and attainment of pleasure will rarely lead to happiness;
• There are many sources that contribute to or compose happiness (AIPC,
2011). ???
“ WHAT’S SO GREAT ABOUT HAPPINESS,
ANYWAY? ”
• Happy people are more successful in multiple life domains, including marriage,
friendship, income, work performance, and health.
• Happy people get sick less often and experience fewer symptoms when they
do get sick.
• Happy people have more friends and a better support system.
• Happy people donate more to charity (and giving money to charity makes you
happy, too).
• Happy people are more helpful and more likely to volunteer—which also
makes you happier!
• Happy people have an easier time navigating through life since
optimism eases pain, sadness, and grief.
CONT..
• Happy people have a positive influence on others and encourage them to seek
happiness as well, which can act as reinforcement.
• Happy people engage in deeper and more meaningful conversations.
• Happy people smile more, which is beneficial to your health. (duchenne smile)
• Happy people exercise more often and eat more healthily.
CONT
• Happy people are happy with what they have rather than being jealous
of others.
• Happy people are healthier all around and more likely to be healthy in the
future.
• Happy people live longer than those who are not as happy.
• Happy people are more productive and more creative, and this effect extends
to all those experiencing positive emotions.
WELL BEING THEORY- PERMA
WELL BEING THEORY
• ‘’ Well- being theory denies that the topic of positive psychology is a real thing:
rather the topic is a construct- well-being - which is in turn has several
measurable elements, each a real thing, each contributing to well being, but
not defining well being. ’’
• As opposed to the goal of achieving happiness, this theory emphasizes the goal
of reaching well-being.
WELL BEING THEORY
• Here then is well-being theory: well-being is a construct; and well-being, not
happiness, is the topic of positive psychology. Well-being has five measurable
elements (PERMA) that count toward it:
• Positive emotion (Of which happiness and life satisfaction are all aspects)
• Engagement
• Relationships
• Meaning and purpose
• Accomplishment
WELL BEING THEORY
• No one element defines well-being, but each contributes to it.
• Some aspects of these five elements are measured subjectively by self-report, but
other aspects are measured objectively.
• In each case, your brain closes off from the outside world and focuses on the
negative emotions of fear, anger, and stress -- just like it did with the tiger.
Negative emotions prevent your brain from seeing the other options and
choices that surround you. It's your survival instinct.
P – POSITIVE EMOTION
• Fredrickson tested the impact of positive emotions on the brain by setting up
a little experiment. During this experiment, she divided her research subjects
into five groups and showed each group different film clips.
• The first two groups were shown clips that created positive emotions. Group
1 saw images that created feelings of joy. Group 2 saw images that created
feelings of contentment.
• Group 3 was the control group. They saw images that were neutral and
produced no significant emotion.
• The last two groups were shown clips that created negative emotions. Group 4
saw images that created feelings of fear. Group 5 saw images that created
feelings of anger.
P – POSITIVE EMOTION
• Afterward, each participant was asked to imagine themselves in a situation
where similar feelings would arise and to write down what they would do.
Each participant was handed a piece of paper with 20 blank lines that started
with the phrase, "I would like to..."
• Participants who saw images of fear and anger wrote down the fewest
responses. Meanwhile, the participants who saw images of joy and
contentment, wrote down a significantly higher number of actions that they
would take, even when compared to the neutral group.
• In other words, when you are experiencing positive emotions like joy,
contentment, and love, you will see more possibilities in your life.
"BROADEN AND BUILD" THEORY
• Let's consider a real-world example.
• A child who runs around outside, swinging on branches and playing with
friends, develops the ability to move athletically (physical skills), the ability to
play with others and communicate with a team (social skills), and the ability to
explore and examine the world around them (creative skills).
• In this way, the positive emotions of play and joy prompt the child to build
skills that are useful and valuable in everyday life.
"BROADEN AND BUILD" THEORY
• These skills last much longer than the emotions that initiated them.Years later,
that foundation of athletic movement might develop into a scholarship as a
college athlete or the communication skills may blossom into a job offer as a
business manager.
• The happiness that promoted the exploration and creation of new skills has
long since ended, but the skills themselves live on.
• Fredrickson refers to this as the "broaden and build" theory because positive
emotions broaden your sense of possibilities and open your mind, which in
turn allows you to build new skills and resources that can provide value in
other areas of your life.
POSITIVE EMOTIONS
• 1) Joy;
2) Gratitude;
3) Serenity;
4) Interest;
5) Hope;
6) Pride;
7) Amusement;
8) Inspiration;
9) Awe;
10) Love???
AFTER NEG. LIFE EVENTS;
• Meaning;
• Helps us for Resilience, Contributite our wellbeing
• Examine the things, events, and people in your life that provide you with a
sense of meaning and fulfillment. Perhaps the work that you do gives you a
great sense of satisfaction, or maybe your relationship or family provide you
with a strong sense of identity and meaning.
M – MEANING
• 2- Values
• Values provide us with a sort of “moral compass” that directs our thoughts and
behaviors. When something feels “not quite right” to us, it is often because some part of what is
occurring violates a deeply held value.
• We often develop our values based in our cultural beliefs/identities, religions,
philosophies, and families.
• Consider the origin of your most treasured values and actively work towards making sure your
thoughts and deeds are aligned with those values. Recognize that we all make mistakes from
time to time… thinking, saying, or doing things that violate our values. This does not make you
“bad” when this happens. The important thing is that you recognize
this dissonance and correct any missteps.
M – MEANING
• (3) Efficacy
• When you feel a strong self of self-efficacy (i.e., believing in your own competence),
you feel an increased sense of control over your life and a stronger sense of meaning.
• Research by Baumeister and Vohs (2002) indicates that the meaning of life is significantly
reduced with a weak sense of self-efficacy.
• Reflect upon the situations from the past and present when you have felt
competent and able to carry out a task in a way that made you feel proud.
M – MEANING
An old man was doing his daily walk along the beach one morning, when he spotted a young boy crouched by
the water, scooping something up from the sand and throwing it into the sea.
The beach was normally empty at this time of day, and so the old man stopped to watch for a while.
He noticed that the boy kept on shuffling a little further down the beach, then repeating this same action again
and again – stopping, scooping, throwing, moving.
“What are you doing there, boy?” the old man asked, walking closer.
“I’m saving these starfish that are stranded” replied the boy, “if they stay on the beach they will dry out and
die, so I’m putting them back into the ocean so they can live.”
The old man was silent for a few seconds.
“Young man” he said, “on this stretch of beach alone, there must be more than one hundred stranded starfish.
Around the next corner, there must be at least one thousand more. This goes on for miles and miles and miles
– I’ve done this walk every day for 10 years, and it’s always the same. There must be millions of stranded
starfish! I hate to say it, but you’ll never make a difference.”
The boy replied “well I just made a difference for that one”, and continued with his work
M – MEANING
• (4) Self-worth
• Within all of us is a deep desire to feel like good and worthwhile individuals. Without this
sense of self-worth, meaning in life is significantly diminished. You can strengthen your own
sense of self-worth through examining what thoughts and behaviors you choose and how they
serve to make you feel more or less worthwhile.
• When most of us engage in a behavior that we feel ashamed of, the result is a weakened sense
of self-worth. For many people, attaching themselves to a worthy cause that they believe in
and that is aligned with their most cherished values is an excellent way to increase self-
worth. No matter what, recognize that there is an intrinsic worth to the value of all human
beings, including those who feel the least “worthy” of all.
M – MEANING
• Having an answer as to “why are we on this earth?” is a key ingredient that
can drive us towards fulfillment.
• Religion and spirituality provide many people with meaning, as can working
for a good company, raising children, volunteering for a greater cause, saving
the planet, protecting animals and expressing ourselves creatively.
• Unfortunately, the media worships glamour and the pursuit of material wealth,
impacting many people to feel like money is the gateway to happiness.
• While we do need money to pay for basic needs, once those basic needs are
met and financial stress is not an issue, money is not what provides people
with happiness.
M – MEANING
• A sense of meaning and purpose can be derived from belonging to and serving
something bigger than the self. There are various societal institutions that
enable a sense of meaning, such as religion, family, science, politics, work
organizations, justice, the community, social causes (e.g., being green), among
others.
M – MEANING
How to build meaning
• • Become involved in a cause or organisation that matters to you
• • Spend time with people you really care about
• • Review your strengths. What are you really good at or really passionate about? Think about
how you could apply these to your life
• • Be authentic – embrace the real ‘you’
M – MEANING
Research findings on meaning
• • People who have purpose in their lives have greater longevity and life satisfaction and fewer
health problems (Kashdan & McKnight, 2009).
• • People who are more optimistic are more likely to experience personal growth following
adversity (Joseph & Linley, 2005) and a strong sense of meaning can also help to facilitate post-
traumatic growth’ (Boniwell, 2008).
• • People who can identify a positive ending and a sense of closure from a difficult
event have better subjective wellbeing outcomes (Pals, 2006) and those who find
meaning after a negative life event are better able to return to positive levels of
functioning (King, Hicks, Krull & Del Gaiso, 2006).
• • Bereaved adults who had a sense of meaning were better psychologically adjusted than adults
who reported no meaning (Tavernier & Willoughby, 2012).
A – ACCOMPLISHMENTS
A – ACCOMPLISHMENTS
• Goals don’t have to be big. Learning how to do a Sudoku puzzle could be enough!
• What strengths have you used to succeed in the past? Can they help you again?
• Look for ways to celebrate your achievements - with yourself as well as with others
• If at first you don’t succeed, try again!
A – ACCOMPLISHMENTS
• Having goals and ambition in life can help us to achieve things that can give us a
sense of accomplishment. You should make realistic goals that can be met and
just putting in the effort to achieving those goals can already give you a sense
of satisfaction when you finally achieve those goals a sense of pride and
fulfillment will be reached.
• Having accomplishments in life is important to push ourselves to thrive and
flourish.
A – ACCOMPLISHMENTS
• People pursue achievement, competence, success, and mastery for its own sake,
in a variety of domains, including;
the workplace, sports, games, hobbies, etc.
People pursue accomplishment even when it does not necessarily lead to positive
emotion, meaning, or relationships.
A – ACCOMPLISHMENTS
• I play a lot of serious duplicate bridge. I have played with and against many of
the greatest players. Some expert bridge players play to improve, to solve
problems, to be in flow, or to experience outright joy. Other experts
play only to win. For them, losing is devastating no matter how well they
played. Some will even cheat to win. It does not seem that winning for
them reduces to positive emotion (many of the stonier experts deny feeling
anything at all when they win and quickly rush on to the next game), nor does
the pursuit reduce to engagement, since defeat nullifies the experience so
easily. Nor is it about meaning; bridge is not about anything remotely larger
than the self.
A – ACCOMPLISHMENTS
• Winning only for winning's sake can also be seen in the pursuit of
wealth. In contrast to philanthropic millionaires, there are "accumulators" who
believe that the person who dies with the most toys wins. Their lives are built
around winning, and they do not give away their toys except in the service of
winning more toys.
• So well-being theory requires a third element: the "achieving life," dedicated to
accomplishment for the sake of accomplishment.
PERMA & FLORISH