The Happiness Formula
Ever had one of those days when you just want to shut the blinds, no matter how sunny it is outside? On such a day, even the simple act of spilling coffee on your new dress can send you into a downward spiral of disproportionate despair. If these scenarios sound familiar, it’s time to power up your optimism. And the secret is surprisingly simple: making just a few small mindset tweaks can open up your world. Decades’ worth of research suggests that changing the way we think can multiply our positive experiences. Leading psychologist and founder of the Positive Psychology movement Martin Seligman, PhD, has formulated a new theory of wellbeing. He proposes that to truly flourish, we need to develop only five key areas of our lives. And it’s not that complicated. In fact, these five little letters could change the way you think—forever. Behold, the power of PERMA!
P is for... Positive Emotion
Joy is an essential ingredient in the happy-life mix. Consider the experience of seeing a stunning sunset, or of singing along to your favourite song while you’re driving. Seligman’s research reveals that pleasurable events help our brains form new associations, increasing our number of neural connections. This growth enables us to learn from our experiences and to come up with creative solutions. As Seligman says in his groundbreaking new book, Flourish ($32.95; Random House), “The goal of positive psychology in wellbeing theory … is to increase the amount of flourishing in your own life and on the planet.” So go on—savour that slice of cake or book those opera tickets. You’ll see your wellbeing soar!
E is for... Engagement
Whether we’re focusing on a new project or indulging in a fun hobby, we are our most genuine selves when we’re totally absorbed in the task at hand: we don’t worry about what other people think; we feel secure, calm and carefree. Identify pursuits that you can lose yourself in—an activity you loved as a child, perhaps, or something you’ve always wanted to try—then get involved! Search the internet to find clubs or groups that appeal to you. You’ll learn new skills and potentially make new friends, but even more important, you’ll engage with life.
R is for... Relationships
Unsurprisingly, having a solid support network of friends and family is crucial to our wellbeing. As social animals, we need to have a sense of belonging, both to develop as children and to thrive as adults. Make the most of these bonds by regularly connecting with people whose company you value. If you’re strapped for time, remember that it takes only five minutes to give someone a call. Don’t have a few minutes? Send a text to tee up a coffee date with a friend for when you do have time—it’ll take you seconds! Here’s another excellent reason to be social: recent research from The University of Chicago shows that loneliness can literally keep you up at night. So pick up the phone, boost your relationship bond and look forward to a good night’s sleep!
M is for... Meaning (and purpose)
A sense of meaning comes from feeling as though you belong to a bigger picture, or that you serve something larger than yourself. Research indicates that this sense can be a source of comfort and stress relief. “There is ample reason to believe that individuals (and likely) teams that score well on positive emotion, on engagement and on meaning … fight depression better, and accomplish more at work and on the playing field. Physically healthier, they also live longer and are better liked,” says Seligman. You can gain a sense of purpose in many ways: investigate your religious or spiritual leanings, establish a garden, join a club, do volunteer work or spend time with your family. Determine exactly what gives your life meaning—and remind yourself of it often.
A is for... Accomplishment
The simple sense of achievement is a powerful weapon in your wellbeing arsenal. And it doesn’t have to be a competitive win. If perfecting a soufflé, mastering a piano piece, training for a marathon or writing a novel satisfies you, it’s a valid accomplishment. Want to find intriguing new classes? Skim the classifieds in your local paper or subscribe to your local night school’s mailing list, then enrol in any subject that piques your interest. Before you know it, you’ll have perfected Tree Pose, crafted your own ceramic bowl or learned a few basic French phrases. The buzz of achievement will send your sense of wellbeing skyrocketing. Or as you might say after that French course—c’est magnifique
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