Professional Documents
Culture Documents
PAKISTAN
INDUSTRY
HAMID HUSSAIN
1
PROCESS OF
INDUSTRIALIZ A
TION 1947 -7 7
HAMID HUSSAIN
• Session Outline
• Icebreaker
• Working Agreement
3
“1958-68: THE DECADE OF
DEVELOPMENT”
What is
Wellbeing?
What is
Happiness?
HAPPINESS AND WELLBEING
In positive psychology happiness and wellbeing often get used interchangeably. What this
research actually has looked at when it talks about ‘happiness’ is;
P R A
Positive Emotion
E
Engagement
Relationships
M
Meaning
Accomplishment
This is A model of wellbeing, not everyone agrees with it but the suggestion is
that when all five of these are present in someone’s life they report greater
levels of wellbeing.
WHAT IS POSITIVE
PSYCHOLOGY?
HOW DOES POSITIVE PSYCHOLOGY
ACHIEVE THESE IDEAS?
By scientifically studying
the characteristics and And then developing creative,
and learning about if and
interactive exercises and tools
actions which lead how we can cultivate
so that people can develop
people to flourish and these
them…and testing these out.
thrive-
OVERVIEW OF COURSE
Week 1 What is Happiness and Positive Psychology?
Week 2 Strengths I
Week 3 Strengths II and Flow
Week 4 Positive Emotions and Savouring
Week 5 Self Compassion and Kindness
Week 6 Recap Session
Week 7 Optimism and Pessimism
Week 8 Positive Relationships
Week 9 Mindset
Week 10 Ending and Group Task
10
GRATITUDE EXERCISE
W H AT I S
HAPPINESS AND
POSITIVE
P S Y C H O LO G Y ?
WEEK 1:
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What is Happiness
and
Why does it Matter?
13
SO WHAT DOES HAPPINESS
RESEARCH TELL US?
• Positive Psychology is interested in finding out about what causes happiness as
this might help us to think about how to improve it.
• Researchers have measured something called ‘subjective wellbeing’ a term
which is used interchangeably with ‘happiness’.
• Some people wonder if the research doesn’t just tell us things which are
obvious, and sometimes it does for examples;
– Children are happier when their parents get on well
– Unemployment is a major source of unhappiness
Happiness and Wellbeing Quiz
POSITIVE PSYCHOLOGY
Before World War II psychology’s Positive psychology looks at
objectives were; questions such as;
1. To ‘cure mental illness’ • What leads to some people
2. To make people in general happier experiencing positive growth in
the face of trauma?
3. To study ‘genius and high talent’
• What makes some more resilient
and better able to deal with
…but then these got lost and they repeated set-backs?
focussed just on the first one, focussing
• Are these characteristics able to
on mental illness and not on mental
be defined, measured and
health.
cultivated?
THERE IS A HISTORY OF HAPPINESS
Philosophical and psychological pursuits of happiness began thousands of years
ago, it is the Western cultures commitment to happiness which is fairly modern.
– Chinese Schools of Philosophy; Confucianism, Taosim and Buddhism
– Ancient Greek Philosophy; Socrates, Epicurus, Aristotle, Plato
– Islamic Philosophy; Abu Hamid al-Ghazali
– William James (Psychologist and Philosopher- “the first positive psychologist”)
– Logotherapy;Viktor Frankl- “on meaning”
– Humanistic Psychology- 1950’s; Maslow
WHY STUDY HAPPINESS?
Research has shown that people want to be happy, it is valued across cultures
and countries. Because overall society is doing better, people have their basic
needs met, they live longer and have better health and their interest turns to
how to live ‘a good life’?
By trying to measure and carry out experiments we can learn more about what
it is that leads people to be happy, to be resilient and to flourish in their lives.
HEDONISM EUDAIMONIA
The pursuit of Living a life
pleasure and of
satisfying contemplation,
living
desire-
virtuously and
maximise in accordance
pleasure and with your
minimise authentic
pain. nature.
AUTHENTIC HAPPINESS
THEORY
The pleasant The
Life meaningful
Pleasure, rapture,
warmth- good feelings
Life
Being part of something
bigger than yourself
Are present….
OVERVIEW OF COURSE
Week 1 What is Happiness and Positive Psychology?
Week 2 Strengths I
Week 3 Strengths II and Flow
Week 4 Positive Emotions and Savouring
Week 5 Self Compassion and Kindness
Week 6 Recap Session
Week 7 Optimism and Pessimism
Week 8 Positive Relationships
Week 9 Mindset
Week 10 Ending and Group Task
23
COURSE STRUCTURE
• We begin each session with a chance for feedback- questions from the week
before or sharing something you have tried.You won’t be forced to share
anything it’s just a space if people want to.
• End each session with a brief recap and something from the week which you
could practice if you want to.
• Positive psychology exercises have shown the best outcomes when they are
repeated over a period of time- you might not like all of them but we
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encourage you to try them out.
Good
things in
Life
Exercise
25
RECAP AND SUGGESTED PRACTICE
1. Some findings from Happiness Research
2. How Positive Psychology has developed
3. How we understand Wellbeing
4. Overview of the Course
26
EVALUATION
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STRENGTHS I
WEEK 2
28
• Session Outline
• Icebreaker
• Review from last week
• Updates
29
EXPLORING CHARACTERISTICS AND
QUALITIES IN OTHERS
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STRENGTHS AND WEAKNESSES
• What do we mean by;
– Strengths?
– Weaknesses?
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WHAT ARE STRENGTHS?
There is no universal definition of character strengths:
“ways of behaving, thinking of feelings that an individual has a natural
capacity for, enjoys doing, and which allow the individual to achieve optimal
functioning, whilst they pursue valued outcomes.”
(Linley & Harrington, 2006)
32
WHY STRENGTHS?
One of the first papers in ‘positive psychology’ identified the study of character
strengths as central to the development of this field.
“our message is to remind our field that psychology is not just the study of pathology,
weakness, and damage; it is also the study of strength and virtue.Treatment is not just
fixing what is broken; it is nurturing what is best. Psychology is not just a branch of
medicine concerned with illness or health; it is much larger. It is about work, education,
insight, love, growth, and play.”
Seligman and Csikszentmihalyi 2000
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VALUE OF STRENGTHS
Research on the value of strengths indicates that knowing and using your
strengths:
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STRENGTHS II
AND FLOW
WEEK 3
37
• Session Outline
• Icebreakers
• Review from last week
• Updates
38
SIGNATURE STRENGTHS
“traits a person owns, celebrates and frequently uses”
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IDENTIFYING STRENGTHS
Now you’re going to get a chance to identify
your signature strengths.
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WHAT DO YOU DO WITH YOUR
STRENGTHS?
41
USING STRENGTHS
WE AR E G OI NG TO T H I NK TOG E T H ER ABOUT HOW W E C AN
C ULTIVATE AN D G ROW O UR S T R E N GT HS B Y;
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“THE RIGHT DOSE”
It is worth bearing in mind that, as with everything, the ‘right dose’ needs to
be found. At too low a level or too high a level everything has a cost, even
positive character strengths.
For example, thinking of the strength of
optimism
Person A- low optimism; may lead to not
making plans due to the perception that things
will go wrong
Person B- ‘optimal range’ of optimism- feel
confident, make plans and have a realistically
positive outlook.
Person C- high optimism; may lead to
inadequate preparation and underestimating
risks. 43
FLOW
Generally, we can’t enjoy doing the same thing at the same level for too long- we
grow bored and frustrated.
Similarly, if we try doing something which we don’t have the skills for yet and find
too challenging this can provoke anxiety.
46
POSITIVE
EMOTIONS AND
SAVOURING
WEEK 4
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• Session Outline
• Icebreaker
• Review from last week
• Updates
48
POSITIVE INTRODUCTIONS
• Working in pairs, tell the person next to you about a positive experience that
you have had. When you tell them about the experience, try and describe how
you felt and what you valued about the moment and what that was like for
you. As you speak your partner will listen carefully for the types of words you
use to explain the experience.
49
POSITIVE EMOTIONS- FIRST
THOUGHTS
• 1) Individually spend a few minutes writing down initial thoughts you have
when you hear the words ‘positive emotions’- specifically, think about any
Hopes and Fears you may have for this session. Stick them up on the flipchart
and we will review and discuss as a group later.
• 2) Now, as a small group write some brief notes on what your initial thoughts
are about ‘Positive Emotions’.
50
WHY DO POSITIVE EMOTIONS
MATTER?
1. They lead to see more opportunities and experience greater
flexibility in our thinking.
2. They build psychological, social, physical and intellectual resources.
3. They undo physical effects of negative emotions.
4. They can help us to bounce back from difficult experiences (resilience).
5. They can trigger an ‘upward spiral’
51
JOY PRIDE
GRATITUDE AMUSEMENT
SERENITY INSPIRATION
INTEREST HOPE AWE
LOVE
52
POSITIVE IMPACT OF NEGATIVE
EMOTIONS
The study of positive emotions isn’t to say that we should not have
negative experiences of emotion as well, but that having more positive
emotions than negative emotions allows us to experience some of the
benefits.
53
HOW DO WE EXPERIENCE POSITIVE
EMOTIONS? • Relaxation Therapies • Finding Positive
– Muscle Exercises Meaning
– Imagery Exercises -Reframing events in a
positive light
– Meditation Exercises
-Finding positive value
• Increasing pleasant
in ordinary events
activities
-Attaining Goals
– Invoking positive emotions
– Savouring positive
emotions
54
BRAINWRITING: POSITIVE EMOTIONS
• Write as many ideas as possible for how you might invoke positive emotions-
these ideas can be anything at all, they might be things you do, watch, listen to,
eat, places you go….they don’t have to be things you have done- just ideas!
– We’ll give you about 10 minutes to think of as many ideas as you can and
then put them on the wall.
55
SAVOURING:Focusing on specific Showing the
feeling positive
Congratulating emotion
yourself
“the capacity to attend to,
appreciate and enhance the Being completely
positive experiences in ones absorbed
Counting life”
your Bryan and Veroff, 2007
blessings
Sharing with others
Taking mental pictures
56
DAMPENING
Things which we do, sometimes without being fully aware, that can dampen or
shorten the experience of a positive emotion.
1. Negative Mental Time travel- 4.Fault Finding
thinking negatively about a Noticing what could have been
positive event that has better rather than what has
happened or predicting gone well.
something positive in future
3.Distraction-
will go badly.
2. Hiding/ Not showing Either thinking (e.g. worrying) or
or pushing away positive doing something which means
emotions (can be due to you are not fully focussed on
embarrassment, shyness or the positive event happening
other reasons) right now.
57
RECAP AND SUGGESTED PRACTICE
• Positive Introductions
• Initial thoughts on positive emotions
• The benefits of positive emotions
• The positive impact of negative emotions
• How to bring about positive emotions
• Savouring and Dampening
58
SOMETHING WHICH YOU COULD TRY IN
THE FOLLOWING WEEK:
• Build a positivity portfolio: a personalised set of things which create a connection to a
positive emotion for you. It could be photos, letters, songs, objects- anything at all; it might
take the form of a box of things, it might be a scrapbook or on your phone.
• Practice Savouring something- it might be something you eat, your morning coffee, going
for a walk or just allowing yourself to be completely absorbed in a film you enjoy.
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SELF-
COMPASSION &
KINDNESS
WEEK 5
60
• Session Outline
• Energizer
• Review from last week
• Updates
61
COMPASSION AND KINDNESS
In small groups:
• What is Compassion?
– Can you give some examples of compassion?
• What is Kindness?
– Can you give some examples of kindness?
62
WHY SELF-COMPASSION?
• Can help us to see ourselves in a more connected way, as a whole (e.g. by
feeling less anxious about perceived weaknesses).
64
SELF-COMPASSION BREAK (ADAPTED FROM NEFF)
Think about a time when you have been stressed or upset, and
where you would notice these feelings and sensations in your body?
And what happens in your mind?
65
1. A statement which acknowledges this is a difficult moment (Being
Mindful)
e.g. This is hard, This is tough, I’m struggling
2. A statement which reminds you that you are not alone (Suffering is
common humanity)
e.g. I’m not alone, Everybody struggles, It’s not just me.
66
RANDOM ACTS OF KINDNESS
Studies have shown that carrying out acts of kindness or ‘prosocial acts’ can lead
to an improvement in wellbeing and a ‘happiness boost’.
67
RECAP AND SUGGESTED PRACTICE
• What is Compassion and Kindness?
• What gets in the way of self-compassion?
• Self Compassion
– How to Treat a friend
– Self-Compassion Break
• Random Acts of Kindness
69
RECAP SESSION
WEEK 6
70
• Session Outline
• Energizer
• Updates from “Break Week”
71
THE COURSE SO FAR…
• Group Discussion:
– What have people tried?
– What has been helpful?
– Has anything got in the way, and how did you overcome this?
72
TIPS FOR POSITIVE ACTIVITIES
How often and when: Some activities will be more effective if done just once a week
(e.g. good things in life) and others if concentrated in one day (e.g. random acts of
kindness).
Variety: The more varied the better. We are all unique individuals, and therefore the
range of activities and interests we have will be different for everyone.
Social Support: If its possible share positive experiences with others, either by doing
them with others or telling others about them.
You and your activity: Choose something you are motivated to do, that you want to
put effort into. 73
GROUP CREATIVE TASK
• Aim:To create a visual piece as a group which collates positive
stories and information in one place (it will be put together in Week
10)
74
EVALUATION
75
OPTIMISM AND
PESSIMISM
WEEK 7
76
• Session Outline
• Energizer
• Review from last week
• Updates
77
OPTIMISM
Optimists have a tendency to think and
feel positively about the future.
HELPFUL
UNHELPFUL
80
ADAPTIVE OPTIMISM/PESSIMISM
• Too much either way can derail us
• The next exercise is designed to help you think about and reflect on
times in your life when important doors have closed, and what other
doors have opened as a result.
WHAT IS GRATITUDE?
• In small groups;
– What does gratitude mean to you?
– What are the different ways that you can experience gratitude?
– What does it feel like?
83
GRATITUDE EXERCISE
Individually, write down up
to 5 things which you are
grateful for.
• Try and be specific e.g. instead
of I am grateful for my friends,
you might want to think of a
specific example of something
a friend has done.
84
RECAP AND SUGGESTED PRACTICE
• What is Optimism and Pessimism
• Optimistic and Pessimistic Explanatory Styles
• Helpful/Unhelpful aspects of Optimism and Pessimism
• One door opens, another Closes
• Gratitude and Gratitude Exercise
86
• Session Outline
• Energizer
• Review from last week
• Updates
87
LETS REMIND OURSELVES ABOUT
PERMA…
Positive Emotions
Engagement
What is the role of relationships in
(Positive)
our overall wellbeing?
Relationships
Meaning
Accomplishment
88
EXPLORING POSITIVE RELATIONSHIPS
• Group Feedback
– What are the features of a positive relationship?
89
SHARING POSITIVE NEWS
• When negative events happen, social support and reassurance helps people to cope
with the associated stress and negative emotion.
• Sharing positive events, also called “Capitalisation” (a type of savouring) has been
shown to enhance the experience of positive feelings.
• Building on this idea researchers have found that when we perceive our close others
to respond to positive news in a certain way, it can enhance our relationship.
90
Research which explored how our responses to the good news of another person in a
relationship impacted on our relationships showed that there are four types of
response styles that people tend to use, but only one that enhance relationships.
Non-verbals: eye contact, smiling, positive Non –verbal: May smile in acknowledgment but
emotions not much emotional expression,
Non-verbals: negative emotion, frowning, Non-verbal: no eye contact, leaves room, turns
looks worried away
“What a lovely surprise! That sounds lik a “That’s nice. Sounds like you had a nice day.”
great afternoon! It must have been ages
since you last saw her. What did you do?
Tell me about how she is doing!”
“That sounds random. Didn’t you have to “I’m really tired. Did you watch that new
go to the post office this afternoon, or programme on TV last night?”
other more important things to be doing?”
93
What does giving/receiving these responses feel like?
94
A BALANCED VIEW
Active Constructive responding is specifically about how we respond to positive
information which we are receiving.
95
PRACTICE
• Some people may find that Active-Constructive responses come easily, for others it might take
a bit of getting used to. The truth is- we all respond in the other ways too at times! Practicing
active-constructive responses is one way we can be prepared next time we receive good news.
• Working as a small group- come up with some recent examples, perhaps two between the
group and try to develop an Active- Constructive response.
96
RECAP AND SUGGESTED PRACTICE
• The role of positive relationships in our wellbeing
• Features of a positive relationship
• Responding to positive news; active-constructive responses
• When things get in our way, don’t make active-constructive responding
possible.
97
MINDSET
WEEK 9
98
• Session Outline
• Energizer
• Review from last week
• Updates
99
EXERCISE: A SKILL YOU’VE LEARNT
100
WHAT IS MINDSET?
• Sometimes our beliefs can get in our way- stopping ourselves from
achieving our goals and fulfilling our true potential.
Improving and developing. Learning more. How well you do/perform- showing what you
When learning know.
the focus is on
Mistakes are seen as necessary and helpful Dread mistakes as they feel very exposing so
Mistakes and for learning, and feedback is seen as a tool more likely to give up in the face of challenges
feedback to improve not something personal. to avoid them. Failure is taken very personally.
Put lots of effort in as believe that skills can May not put in as much effort as believe that
Effort a person be improved and developed. skills are fixed.
puts in
106
HELPFUL VS UNHELPFUL:
GROWTH & FIXED MINDSET
Growth Mindset Fixed Mindset
Helpful
Unhelpful
107
DEVELOPING A GROWTH MINDSET
112
RECAP AND SUGGESTED PRACTICE
• Introducing Growth Mindset and Fixed Mindset
• Understanding where our mindsets come from and how they can be changed
• Identifying some areas in our lives where we have a fixed or growth mindset
• How to develop a growth mindset.
113
NO SESSION 10 SLIDES
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