Guide
Being well isn’t only about no longer suffering. Positive psychology studies what helps people flourish. The PERMA model, proposed by Martin Seligman, describes five pillars.
Treating, and also nurturing
For a long time, psychology mainly concerned itself with reducing suffering. That is essential, but it isn’t everything: you can have fewer symptoms and still feel empty. Positive psychology suggests adding a second question: what makes my life worth living?
The five pillars
- P · Positive emotions: joy, gratitude, serenity, interest, hope. Not all the time, but regularly.
- E · Engagement: being fully absorbed in what you are doing (“flow”), using your strengths.
- R · Relationships: good-quality bonds, feeling supported and supporting others.
- M · Meaning: belonging to something bigger than yourself and serving it.
- A · Accomplishment: moving towards your goals, feeling capable, being proud of your progress.
A little theory · Seligman presented the PERMA model in Flourish (2011). Each pillar contributes to well-being, can be pursued for its own sake and can be measured separately. A validated questionnaire, the PERMA-Profiler, makes it possible to assess them (Butler and Kern, 2016); worksheet 106 offers a simplified version, as a basis for discussion.
What research says
Several positive psychology exercises have been tested in controlled trials: writing down three good things, writing a gratitude letter, using your strengths in a new way, imagining your “best possible self”.
A little theory · In an online trial, writing down three good things each evening and using your strengths in a new way increased happiness and reduced depressive symptoms for up to six months, compared with a placebo exercise (Seligman et al., 2005).
A little theory · Meta-analyses find real but moderate effects on well-being and mood (Bolier et al., 2013; Carr et al., 2021). A stricter reanalysis shows that they have sometimes been overestimated, especially in small studies (White et al., 2019). They are useful aids, not miracle solutions.
What positive psychology isn’t
It isn’t “thinking positive” at all costs, or forbidding yourself sadness, anger or fear. All emotions have their place. Trying to be happy at all costs can even backfire: you feel more disappointed when you don’t manage it.
A little theory · In one study, the people who placed the most importance on being happy felt more disappointed, and less happy, in a pleasant moment (Mauss et al., 2011). Well-being is nourished by acting (relationships, engagement, meaning), not by monitoring yourself.
How to use it
Start by taking stock of your five pillars (worksheet 106). Then choose a single pillar, important to you and in which a small step is possible, and a worksheet to nurture it:
- The PERMA model links up with values work in ACT: meaning and engagement come through what matters to you (see the guide on values).
- The exercises work better when you choose them, vary them and do them regularly, without obligation.
- If you are going through depression or a very difficult period, these exercises can complement support, not replace it.
Watch: short videos
- Prof Seligman on PERMA, Martin Seligman presents the model himself.
The videos open on YouTube. They complement this guide and are no substitute for support.
Worksheets to practise
- 106 · My PERMA profile · Taking stock of the five pillars of well-being
- 107 · Three good things · Training your attention on what is going well
- 109 · My strengths in action · Recognising my strengths and using them differently
- 110 · Savouring · Making good moments last
- 111 · My moments of flow · Getting back to the activities that absorb me
- 112 · My best possible self · Imagining a future in which things have gone well
- 114 · Responding to good news · Strengthening relationships by sharing joy
- 115 · What gives meaning, what I have achieved · Feeding meaning and the pride of moving forward
Sources
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
Seligman, M. E. P., Steen, T. A., Park, N. & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
Butler, J. & Kern, M. L. (2016). The PERMA-Profiler: A brief multidimensional measure of flourishing. International Journal of Wellbeing, 6(3), 1-48.
Bolier, L., Haverman, M., Westerhof, G. J., Riper, H., Smit, F. & Bohlmeijer, E. (2013). Positive psychology interventions: A meta-analysis of randomized controlled studies. BMC Public Health, 13, 119.
Carr, A., Cullen, K., Keeney, C., Canning, C., Mooney, O., Chinseallaigh, E. & O’Dowd, A. (2021). Effectiveness of positive psychology interventions: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(6), 749-769.
White, C. A., Uttl, B. & Holder, M. D. (2019). Meta-analyses of positive psychology interventions: The effects are much smaller than previously reported. PLoS ONE, 14(5), e0216588.
Peterson, C. & Seligman, M. E. P. (2004). Character Strengths and Virtues: A Handbook and Classification. American Psychological Association / Oxford University Press.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Gable, S. L., Reis, H. T., Impett, E. A. & Asher, E. R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology, 87(2), 228-245.
Mauss, I. B., Tamir, M., Anderson, C. L. & Savino, N. S. (2011). Can seeking happiness make people unhappy? Paradoxical effects of valuing happiness. Emotion, 11(4), 807-815.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
