Positive Psychology: Living Better by Focusing on What Works

What Is Positive Psychology?

Conceptualized by American psychologist Martin Seligman in the late 1990s, positive psychology is the scientific study of the strengths, resources, and mechanisms that allow individuals and communities to thrive.

Unlike traditional psychology, which focuses primarily on pathology, suffering, and dysfunction, positive psychology explores mental health at its best, sustainable happiness, quality of life, and the development of human potential.

It’s not about “thinking positively” or denying problems, but about exploring and strengthening the positive aspects of human experience using evidence-based methods.

A Science Based on Evidence

Over the past two decades, thousands of studies around the world have investigated the factors that promote:

• life satisfaction
• resilience
• optimism
• fulfilling relationships
• personal achievement

Positive psychology relies on validated assessment tools, psychometric tests, and reproducible scientific protocols.
It is a discipline grounded in observable results — not vague concepts or wishful thinking.

The 5 Pillars of Well-Being: The PERMA Model

Seligman’s PERMA model identifies five essential pillars that, when combined, form the foundation for sustainable well-being:

1. Positive Emotions (P)

Cultivating emotions such as joy, gratitude, serenity, curiosity, and pride.
These emotions don’t erase negative ones, but they expand our mental and emotional resources.

Example: Keep a gratitude journal where you write down three positive things each evening.

2. Engagement (E)

This refers to being fully absorbed in an activity — the state of “flow” where time disappears and we feel completely aligned with what we’re doing.

Example: Playing music, painting, dancing, gardening, writing, or coding — any activity that makes you lose track of time.

3. Positive Relationships (R)

Human connection is one of the strongest predictors of long-term happiness.
Having sincere, deep, and reciprocal relationships is vital for emotional well-being.

Example: Taking time to nurture a friendship, offering genuine thanks, forgiving, or actively listening.

4. Meaning (M)

Having a sense of purpose — acting for something larger than yourself: a cause, belief, mission, or value.

Example: Volunteering, pursuing a meaningful career, mentoring others, or engaging in spiritual practice.

5. Accomplishment (A)

The feeling of progressing, achieving, or overcoming challenges.
This builds confidence and fuels motivation.

Example: Finishing a book, reaching a fitness goal, learning a new skill, or completing a creative project.

How Positive Psychology Complements Traditional Psychology

Traditional psychology aims to relieve suffering: treating mental disorders, addressing trauma, guiding emotional healing.

Positive psychology, on the other hand, aims to strengthen what is healthy, joyful, and alive.

These approaches are not opposites — they are complementary. One focuses on healing, the other on flourishing.

As Seligman puts it:

“There are two complementary strategies for improving the human condition. One is to relieve what’s wrong; the other is to strengthen what’s right.”

Why Practice Positive Psychology?

Here are some evidence-based benefits of positive psychology:

• increased self-esteem
• reduced stress and overthinking
• improved physical health
• greater resilience
• deeper satisfaction in relationships
• enhanced intrinsic motivation

In other words: what you train, you strengthen.
By cultivating positive thoughts, emotions, and actions, you activate brain pathways that improve your capacity to feel well.

Practical Exercises to Develop Your Well-Being

Here are 5 simple and powerful exercises to get started with positive psychology:

1. The Inner Travel Journal

Take a notebook and make it your personal space for self-expression.
Write, draw, collage, reflect. Let this journal become a mirror of your inner world.

2. Present-Moment Awareness

On a blank page, describe exactly how you feel right now — physically, emotionally, mentally.
No judgment. Just awareness.

3. The Happiness Triangle

• What recent moment gave you deep satisfaction?
• How do you feel in this present moment?
• What upcoming event or activity brings you joy just thinking about it?

4. Flow-Based Activities

• What activity brings you pure enjoyment?
• When do you feel completely focused and engaged?
• In which actions do you feel useful and fulfilled?

5. Daily Gratitude Ritual

Each evening, write down 3 positive things that happened during your day — a conversation, a walk, a meal, a smile.
Over time, this simple ritual trains your brain to notice and remember the good, even during tough times.

Conclusion: An Invitation to Live More Fully

Positive psychology is not about forcing happiness.
It’s a method, a mindset, a way of living that invites us to see what’s good, what’s working, and what’s worth expanding.

It helps you recognize your strengths, cultivate joy, create meaning, and build a life that reflects who you truly are.

Ready to begin today?

Take a few minutes. A notebook. A pen. A breath of presence.
And ask yourself this simple but powerful question:

What is going well in my life right now?

Namaste 🪷