Professional Documents
Culture Documents
c h a p t e r 1
Introduction 1
Positive Psychology: A Definition and a Very Brief History 3 • The Why
of Human Behavior 4 • Human Freedom 5 • Human Limits 15 • Initiative
and Human Values 19 • A Research Primer in Positive Psychology 22
• Overview of Positive Psychology 23
c h a p t e r 2
Love 26
Attachment 27 • Exploring Love 31 • Building Close Relationships 44
c h a p t e r 3
Empathy 51
Seeing and Feeling from Another’s Perspective 52 • Dangers of Snap
Judgments 55 • Forgiveness 60 • Cultivating Empathy 66
c h a p t e r 4
Self-Control 72
The Power of Immediate Rewards 73 • Controlling Our Internal
States 79 • Fostering Self-Control 87 • Taking a Long View: Grit 96
Wisdom 98
Emotional Intelligence 98 • Successful Intelligence 102 • Understanding
Wisdom 106 • Learning Wisdom 113
C H A P T E R 6
Commitment 117
Strivings 117 • Commitment in Our Strivings 123 • Fostering Commitment 131
• The Road to Resilience 135
viii
Contents
C H A P T E R 7
Happiness 137
Assessing Happiness 138 • Satisfying Life Experiences 145 • Pursuing
Happiness 158
C H A P T E R 8
C H A P T E R 9
Hope 183
Optimism 184 • Exploring Hope 192 • Fostering Hope 196
C H A P T E R 1 0
References 230
Index 247
ix
Contents
xi
enjoy the various exercises and self-assessments that bring the concepts and theo-
ries of well-being alive—and applicable to their daily experiences.
Chapter 2 Love
xiii
Both nature and nurture contribute to human development. This chapter spe-
cifically recognizes the interaction of heredity and environment in the formation
Chapter 3 Empathy
The organization and interpretation inherent in perception are evident in our
social judgments. We tend to see people’s behavior as reflecting their traits, and
thus we often overlook their life situations and influences from the environment.
By assuming the perspective of others, we come to see what they see and to feel
what they feel. This chapter reminds us that empathy enables us to live with greater
purpose, and research suggests that empathy may promote genuine altruism. Posi-
tive psychologists recognize that assuming the perspective of those who have injured
us represents a special challenge. Nonetheless, forgiveness is linked to well-being
and health.
Chapter 4 Self-Control
The study of learning highlights the power of immediate rewards and helps us
to understand the difficulties of self-control. Psychologists have examined the
evolutionary, developmental, and cultural factors that are involved in resisting
small, immediate rewards in favor of choosing more rewarding delayed outcomes.
Contemporary cognitive theory emphasizes the importance of setting goals. Once
a goal has been set, self-regulation reflects a process of feedback control. Recent
Chapter 5 Wisdom
Research on intelligence shows that productive living requires more than academic
aptitude. Recent studies of emotional and successful intelligence have expanded to
take wisdom into consideration. People with wisdom have good judgment and offer
sound advice in important but uncertain life situations. Wisdom researchers there-
fore ask people to reason about difficult life dilemmas. We see how wise people
carefully balance their short- and long-term interests with those of others, are com-
mitted to values of truth and justice, and are keenly aware of the human capacity
xiv for self-deception. With little effort, we can learn to exercise some everyday wisdom
and creativity.
Preface to the Second Edition
Chapter 6 Commitment
Psychologists make an important distinction between intrinsic and extrin-
sic m
otivation. When important human strivings bring little immediate joy
or satisfaction, commitment enables us to persevere in meeting our need for
competence, relatedness, and autonomy. We see how obligation merges with
enthusiasm when our goals have lasting meaning or value. For example, when
our work is a vocation, life is purposeful and satisfying. Being committed to
causes or a direction can also enable us to develop and display resilience in the
face of unexpected turmoil.
Chapter 7 Happiness
After decades of focusing on negative emotions, psychologists are now also exam-
ining the positive emotions of joy, life satisfaction, and happiness. In considering
important predictors of happiness, we learn how people’s perceptions of their life
situations often prove more important to their sense of well-being than objective
circumstances. For example, how we spend money can lead to more happiness than
does the money itself, just as the desire to maximize all of life’s outcomes may foster
feelings of regret. Savoring life’s best moments facilitates a sense of well-being, and
those who live gratefully are happier as well.
Chapter 9 Hope
Psychological disorders such as depression are often marked by a sense of hope-
lessness. Therapy works, in part, by restoring optimism and hope to demoralized
people. Optimists seem to cope better—and more constructively—with stressful life
events and actually live longer than pessimists. Hopeful people have the motivation
to keep moving toward their goals and the ability to generate routes to achieve them.
This chapter reminds us that hope survives best in community. Hopeful people have xv
a strong support network and join with others in the pursuit of collective well-being.
Chapter 3 Empathy
New discussion of the power of forgiveness
New self-assessment of how people react to personal transgressions
Review of why helping others allows us to help and benefit ourselves
xvi
Chapter 4 Self-Control
Preface to the Second Edition
Chapter 5 Wisdom
New discussion of our limited ability to predict accurately how we will feel in the
future (affective forecasting)
New critical thinking exercise on Attention Restoration Theory (ART)
Chapter 6 Commitment
New discussion of intrinsic versus extrinsic motivations
New discussion of positive institutions and their importance to positive psychology
New section on psychological resilience and ways to foster it
Chapter 7 Happiness
New discussion of subjective well-being and happiness
New discussion of the Mills College Yearbook Study, which deals with genuine
smiles and long-term happiness and well-being
New critical thinking exercise on opportunities for prosocial spending of money
Updated self-assessment: the Maximization Scale
Chapter 9 Hope
Updated self-assessment: the Revised Life Orientation Test (LOT-R)
xvii
Acknowledgments
Books are never solo affairs and, in this particular case, I am building on the solid
foundation created by the original author. As Professor Bolt was in the first edition,
I too am very grateful to the scholar-researchers whose assessment tools and inven-
tories provide a significant portion of the content of Pursuing Human Strengths. By
graciously allowing their work to be reproduced, these colleagues provide readers
with the opportunity to reflect on their own strengths and to engage in more active
learning.
I am delighted to become a member of the Worth family of authors and am
particularly grateful to my friend and Senior Acquisitions Editor Christine Cardone.
We are veterans of several book projects together and I hope there will be many
more. Chris’s kindness and candor and her enthusiasm for publishing psychological
work make writing a pleasure. In addition, my friend and fellow Worth author David
G. Myers was both supportive and excited about this project from the start. Other
Grant supported the writing of portions of this work. Finally, I am sincerely grateful
to Martin Bolt’s family, who welcomed my joining the book and building on his fine
legacy.
Readers will note that this edition is dedicated to the memory of Martin Bolt, as
well as to the memories of Christopher Peterson (late of the University of Michigan)
and C. R. (Rick) Snyder (late of the University of Kansas). All three of these men had
a decided impact on the field of psychology—positive psychology, in particular—
through their scholarship, teaching, human warmth, and their particular voices as
writers. They each contributed their respective spheres of influence and changed
many lives for the better. All three were there when positive psychology emerged as
a new subfield and each worked hard and in distinct and different ways to share its
theories, research findings, practices, and practical insights with students, c olleagues,
scholars, and the public. The loss of Martin, Chris, and Rick was felt throughout the
discipline, of course, but most acutely by their families and close friends. We can
take some solace in the fact that they loved contributing to the d iscipline and sharing
their enthusiasm with others. The words of Henry Adams ring very true for these
three men: “A teacher affects eternity; he can never tell where his influence stops.”
Dana S. Dunn
Moravian College
Bethlehem, PA
dunn@moravian.edu
We all make choices all of the time. An interesting issue for positive psychology to
explore is whether our choices end up making us who we are. Perhaps making some
choices rather than others allows us to develop particular strengths that represent
what is best about humanity. The study of human strengths—the topic of this book—
is at the core of positive psychology. Positive psychology, a new field within the larger
discipline of psychology, aims to understand how human strengths can be used to
help people flourish and be successful in life (Csikszentmihalyi & Nakamura, 2011;
Lopez & Snyder, 2009). Often the worst times—and the daunting choices that
accompany them—bring out the best in people. Consider a few remarkable displays
of strength:
In 1940, Adolph Hitler ruled most of Europe. The Final Solution appeared on course.
Sempo Sugihara, Japan’s Consul General in Lithuania, seemed an unlikely roadblock.
For 16 years he had provided loyal, obedient service in a variety of government posts.
Sempo loved life’s luxuries and was ambitious. His career goal? To become the Japanese
ambassador to Russia. Nonetheless, when 200 Polish Jews gathered outside his door
for help in fleeing the country, he responded. Twice he wired his home government to
authorize travel visas. Rejected each time, he decided to prepare them anyway—knowingly
throwing away his diplomatic career. And once started, Sempo didn’t stop. Even after
the consulate was shut down, he continued to write escape papers for the innocent—still
frantically preparing travel visas on the train that was to take him back to Berlin. He
saved thousands. For his insubordination, Sempo Sugihara lost his position. In fact, he was
reduced to selling light bulbs after the war. Interviewed 45 years later about his rescue
efforts, he simply said, “They were human, and they needed help.” (Kenrick, Neuberg, &
Cialdini, 2002, p. 304)
2 And in January 2009, an event that became known as the “miracle on the Hudson”
occurred. Shortly after US Airways Flight 1549 took off from LaGuardia Airport, the
plane flew into a flock of geese causing what is known as a “bird strike”—resulting in
CHAPTER 1
a rapid loss of power. The pilot, Captain Sullenberger, concluded that there was no way
to land the plane at LaGuardia or any other airport in the region and quickly decided
to “ditch” it in the Hudson River. A water landing was the only safe option for the
passengers, crew, and people going about their business in metropolitan New York City.
Sullenberger skillfully glided to the river’s surface and landed it safely. There was no loss
of life and all 155 people on the plane were evacuated and then rescued by local boats
and ferries. The public in the United States and around the world was in awe of this rare
and wonderful aviation outcome, and the manner in which the plane’s well-trained crew
remained calm and in control of what was a sudden and potentially catastrophic situa-
tion. Captain Sullenberger later said, “It was one of those events, in the first couple of
seconds, I knew it was going to be unlike anything I had ever experienced—it was going
to define my life into before and after” (Davis, 2014).
Compassion, commitment, self-control. What are the roots and fruits of human
strengths such as these? And how do we foster them in ourselves and others?
After a century of studying human weakness and psychological disorders, psy-
chologists are refocusing their attention to the brighter side of human life—on the
habits and motivations that underlie human flourishing. An increasing number of
psychology researchers are trying to create a more positive discipline by exploring
optimal human functioning. “The main purpose of a positive psychology,” says
psychologist Martin Seligman (2002), “is to measure, understand, and then build
the human strengths and the civic virtues.” This book is not intended to be an ex-
haustive survey of this rapidly developing field. Rather, we will explore key direc-
tions in positive psychology research so that you may gain a broad understanding
of this new approach and perhaps develop some more effective life skills in the
process. This chapter introduces central themes in the scientific pursuit of human
INTRODUCTION
Where did positive psychology come from? Why did it emerge in the new millennium?
Martin Seligman (1999) is credited with initiating and coalescing interest in this
new subfield. During his year as president of the American Psychological Associa-
tion (APA) back in 1998, Seligman pointed out an obvious truth: Traditionally, the
bulk of psychological research has emphasized people’s weaknesses, such as the
social, emotional, cognitive, and behavioral problems that plague them. If you are
like most people, when asked what psychologists do, you might answer they help
people deal with problems like depression, anxiety, and a variety of other disorders.
In other words, psychologists focus on the negative rather than the positive.
Seligman wanted to change the focus—if only slightly—toward the beneficial qual-
ities of human experience. He was in the right place at the right time, encouraging
many like-minded researchers to begin to study the good in people, including how
to help people build on their positive natures in order to lead happier, more fulfilling
lives (e.g., Aspinwall & Staudinger, 2002; Keyes & Haidt, 2003). More than 15 years
later, positive psychology has generated numerous research articles, many books
(including this one), and even some journals intended to help people flourish or to
experience high levels of well-being and low levels of mental illness (Keyes, 2009).
Which leads to a question for you, as you begin to read and respond to contents
of this book: Are you flourishing? That is, are you successful in important areas
of your life, including relationships, self-esteem, purpose, and optimism? Positive
psychologist Ed Diener and his colleagues designed the following questionnaire to
assess the degree to which people are flourishing in daily life. Take the following
self-assessment, one of many you will complete in the course of reading this book,
to assess your level of flourishing.
Scoring: Add the responses, varying from 1 to 7, for all eight items. The possible range
of scores is from 8 (lowest possible) to 56 (highest possible). A high score represents a
person with many psychological resources and strengths.
One of the goals of this book is to provide you with tools to help you flourish in
your daily life. Your score on this assessment is a starting point for you. In the last
chapter, you will have a chance to take this self-assessment again to see if your
flourishing score has changed as a result of thinking about and developing human
strengths as you work your way through the chapters in this book.
INTRODUCTION
positive psychology—that people have the ability to build strengths such as wisdom,
love, and hope in a self-directed manner.
IN REVIEW
Positive psychology’s goal is to understand and build the human strengths in an
effort to help people thrive and flourish. People tend to be curious about the
underlying causes of both good and bad behaviors, and to wonder about how
much control we really have over our behavior. Positive psychologists argue that
people can choose, change, and control their life’s direction, which validates
efforts to build human strengths and foster civic virtues.
Human Freedom
We are not billiard balls or rocks. We value our sense of freedom and strive to be
self-determining. But what does it mean to be “free”? Consider three key compo-
nents: choice (deciding life’s direction), change (altering one’s typical behavior
patterns), and control (affecting life’s outcomes).
Choice
Our experience tells us that we make choices. Indeed, decision making is life’s well-
spring. Consider Steven Pinker’s (2002) thought experiment. Imagine for a moment
not deliberating over your actions. After all, it’s a waste of time; they have already
all been determined anyway. Shoot from the hip, live for the moment, do what feels
good. A moment’s reflection on what would happen if you did try to give up decision
.brynmawr.edu//bb/freewill1.html
Source: http://serendip
6
We tend to value very highly a sense of freedom and we work hard to protect our
CHAPTER 1
capacity to choose, even when the choice we make is a minor one (Brehm & Brehm,
1981). In fact, had we tried to dictate your choice by saying, “Now you must only
see the arrows going to the left,” you might well have decided, “No, I don’t think so.
I don’t like being manipulated. I choose to see right-pointing arrows.”
Imagine that someone stops you on the street and asks you to sign a petition
advocating something you mildly support. As you reflect for a moment, you are
told that someone else believes that “people absolutely should not be allowed to
distribute or sign such petitions.” How do you think you would respond? Might this
blatant attempt to restrict your freedom actually increase the likelihood of your
signing the petition? That is precisely what Madeline Heilman (1976) found when
she staged this experiment on the streets of New York City.
Among dating couples, researchers have sometimes observed the Romeo and Juliet
effect: The more the parents discourage the romance, the more love the partners feel
for each other. Although the pattern is not inevitable, it does suggest that parents
should think twice before they forbid teenagers to see each other (Brehm, Miller,
Perlman, & Campbell, 2002; Driscoll, Davis, & Lipetz, 1972).
This principle works in reverse as well. Try to coerce love and it’s lost. Tell a child
he must eat his favorite dessert, and he suddenly loses his taste for it. Pressure to do
what we already enjoy doing makes the activity less satisfying very quickly.
Consider Phil Zimbardo’s amusing story of Nunzi, a shoemaker and an Italian
immigrant (Middlebrook, 1974, p. vi).
Every day after school, a gang of young American boys came to Nunzi’s shop to taunt
and to tease. After attempting a variety of strategies to get the boys to stop, Nunzi came
upon a solution.
When the boys arrived the next day after school, Nunzi was in front of his store
waving a fistful of dollar bills. “Don’t ask me why,” said Nunzi, “but I’ll give each of you
a new dollar bill if you will shout at the top of your lungs ten times: ‘Nunzi is a dirty
* * * * *
Captain Ross was in the Antarctic, coasting the great ice barrier.
Last year he had given to two tall volcanoes the names of his ships,
the Erebus and Terror. This year on March twelfth in a terrific gale with
blinding snow at midnight the two ships tried to get shelter under the
lee of an iceberg, but the Terror rammed the Erebus so that her bow-
sprit, fore topmast and a lot of smaller spars were carried away, and
she was jammed against the wall of the berg totally disabled. She
could not make sail and had no room to wear round, so she sailed out
backward, one of the grandest feats of seamanship on record; then,
clear of the danger, steered between two bergs, her yard-arms almost
scraping both of them, until she gained the smoother water to leeward,
where she found her consort.
* * * * *
In Canada the British governor set up a friendship between the
French Canadians and our government which has lasted ever since.
That was on the eighth of September, but on the fifth another British
dignitary sailed for home, having generously given a large slice of
Canada to the United States.
* * * * *
In Hayti there was an earthquake, in Brazil a revolution; in Jamaica
a storm on the tenth which wrecked H. M. S. Spitfire, and in the
western states Mount Saint Helen’s gave a fine volcanic eruption.
Northern Mexico was invaded by two filibustering expeditions from
the republic of Texas, and both were captured by the Mexicans. There
were eight hundred fifty prisoners, some murdered for fun, the rest
marched through Mexico exposed to all sorts of cruelty and insult
before they were lodged in pestilence-ridden jails. Captain Edwin
Cameron and his people on the way to prison overpowered the escort
and fled to the mountains, whence some of them escaped to Texas.
But the leader and most of his men being captured, President Santa
Ana arranged that they should draw from a bag of beans, those who
got black beans to be shot. Cameron drew a white bean, but was shot
all the same. One youth, G. B. Crittenden, drew a white bean, but gave
it to a comrade saying, “You have a wife and children; I haven’t, and I
can afford to risk another chance.” Again he drew white and lived to be
a general in the great Civil War.
General Green’s party escaped by tunneling their way out of the
castle of Perot, but most of the prisoners perished in prison of hunger
and disease. The British and American ministers at the City of Mexico
won the release of the few who were left alive.
* * * * *
In 1842 Sir James Simpson, Governor of the Hudson’s Bay
Company, with his bell-topper hat and his band, came by canoe across
the northern wilds to the Pacific Coast. From San Francisco he sailed
for Honolulu in the Sandwich Islands, where the company had a large
establishment under Sir John Petty. On April sixteenth he arrived in the
H. B. ship Cowlitz at the capital of Russian America. “Of all the
drunken as well as the dirty places,” says he, “that I had ever visited,
New Archangel was the worst. On the holidays in particular, of which,
Sundays included, there are one hundred sixty-five in the year, men,
women and even children were to be seen staggering about in all
directions drunk.” Simpson thought all the world, though, of the
Russian bishop.
The Hudson’s Bay Company had a lease from the Russians of all
the fur-trading forts of Southeastern Alaska, and one of these was the
Redoubt Saint Diogenes. There Simpson found a flag of distress,
gates barred, sentries on the bastions and two thousand Indians
besieging the fort. Five days ago the officer commanding, Mr.
McLoughlin, had made all hands drunk and ran about saying he was
going to be killed. So one of the voyagers leveled a rifle and shot him
dead. On the whole the place was not well managed.
From New Archangel (Sitka) the Russian Lieutenant Zagoskin
sailed in June for the Redoubt Saint Michael on the coast of Behring
Sea. Smallpox had wiped out all the local Eskimos, so the Russian
could get no guide for the first attempt to explore the river Yukon. A
day’s march south he was entertained at an Eskimo camp where there
was a feast, and the throwing of little bladders into the bay in honor of
Ug-iak, spirit of the sea. On December ninth Zagoskin started inland
—“A driving snow-storm set in blinding my eyes ... a blade of grass
seventy feet distant had the appearance of a shrub, and sloping
valleys looked like lakes with high banks, the illusion vanishing upon
nearer approach. At midnight a terrible snow-storm began, and in the
short space of ten minutes covered men, dogs and sledges, making a
perfect hill above them. We sat at the foot of a hill with the wind from
the opposite side and our feet drawn under us to prevent them from
freezing, and covered with our parkas. When we were covered up by
the snow we made holes with sticks through to the open air. In a short
time the warmth of the breath and perspiration melted the snow, so
that a man-like cave was formed about each individual.” So they
continued for five hours, calling to one another to keep awake, for in
that intense cold to sleep was death. There we may as well leave
them, before we catch cold from the draft.
* * * * *
Fremont was exploring from the Mississippi Valley a route for
emigrants to Oregon, and in that journey climbed the Rocky Mountains
to plant Old Glory on one of the highest peaks. He was a very fine
explorer, and not long afterward conquered the Mexican state of
California, completing the outline of the modern United States. But
Fremont’s guide will be remembered long after Fremont is forgotten,
for he was the greatest of American frontiersmen, the ideal of modern
chivalry, Kit Carson. Of course he must have a chapter to himself.
XIII
A.D. 1843
KIT CARSON
General Nicholson
Nicholson’s column on the march was surrounded by his own
wild guards riding in couples, so that he, their god, searched the
whole country with five hundred eyes. After one heart-breaking night
march he drew up his infantry and guns, then rode along the line
giving his orders: “In a few minutes you will see two native regiments
come round that little temple. If they bring their muskets to the
‘ready,’ fire a volley into them without further orders.”
As the native regiments appeared from behind the little temple,
Nicholson rode to meet them. He was seen to speak to them and
then they grounded their arms. Two thousand men had surrendered
to seven hundred, but had the mutineers resisted Nicholson himself
must have perished between two fires. He cared nothing for his life.
Only once did this leader blow mutineers from the guns, and
then it was to fire the flesh and blood of nine conspirators into the
faces of a doubtful regiment. For the rest he had no powder to
waste, but no mercy, and from his awful executions of rebels he
would go away to hide in his tent and weep.
He had given orders that no native should be allowed to ride
past a white man. One morning before dawn the orderly officer, a lad
of nineteen, seeing natives passing him on an elephant, ordered
them sharply to dismount and make their salaam. They obeyed—an
Afghan prince and his servant, sent by the king of Cabul as an
embassy to Captain Nicholson. Next day the ambassador spoke of
this humiliation. “No wonder,” he said, “you English conquer India
when mere boys obey orders as this one did.”
Nicholson once fought a Bengal tiger, and slew it with one stroke
of his sword; but could the English subdue this India in revolt? The
mutineers held the impregnable capital old Delhi—and under the red
walls lay four thousand men—England’s forlorn hope—which must
storm that giant fortress. If they failed the whole population would
rise. “If ordained to fail,” said Nicholson, “I hope the British will drag
down with them in flames and blood as many of the queen’s
enemies as possible.” If they had failed not one man of our race
would have escaped to the sea.
Nicholson brought his force to aid in the siege of Delhi, and now
he was only a captain under the impotent and hopeless General
Wilson. “I have strength yet,” said Nicholson when he was dying, “to
shoot him if necessary.”
The batteries of the city walls from the Lahore Gate to the
Cashmere Gate were manned by Sikh gunners, loyal to the English,
but detained against their will by the mutineers. One night they saw
Nicholson without any disguise walk in at the Lahore Gate, and
through battery after battery along the walls he went in silence to the
Cashmere Gate, by which he left the city. At the sight of that gaunt
giant, the man they believed to be an incarnate god, they fell upon
their faces. So Captain Nicholson studied the defenses of a
besieged stronghold as no man on earth had ever dared before. To
him was given command of the assault which blew up the Cashmere
Gate, and stormed the Cashmere breach. More than half his men
perished, but an entry was made, and in six days the British fought
their way through the houses, breaching walls as they went until they
stormed the palace, hoisted the flag above the citadel, and proved
with the sword who shall be masters of India.
But Nicholson had fallen. Mortally wounded he was carried to his
tent, and there lay through the hot days watching the blood-red
towers and walls of Delhi, listening to the sounds of the long fight,
praying that he might see the end before his passing.
Outside the tent waited his worshipers, clutching at the doctors
as they passed to beg for news of him. Once when they were noisy
he clutched a pistol from the bedside table, and fired a shot through
the canvas. “Oh! Oh!” cried the Pathans, “there is the general’s
order.” Then they kept quiet. Only at the end, when his coffin was
lowered into the earth, these men who had forsaken their hills to
guard him, broke down and flung themselves upon the ground,
sobbing like children.
Far off in the hills the Nicholson fakirs—a tribe who had made
him their only god—heard of his passing. Two chiefs killed
themselves that they might serve him in another world; but the third
chief spoke to the people: “Nickelseyn always said that he was a