APS Positive Psychology #1 (intro to wellbeing science)

Positive Psychology

The Science of WellbeingAn introduction

Jo MitchellClinical Psychologist, PhD

themindroomww.themindroom.com.au

Resources:

BalloonsPostcardsPaper & textaBluetacSWLS & FSHeart MathsValues short listStrengths of Mind stencil

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The AgendaTo explore positive psychology theory and research

To apply ideas for building health and wellbeing

www.slideshare.net/drjomitchell

www.themindroom.com.au/library


This workshop provides an introduction to the science of wellbeing and human flourishing, drawing on research and practice from psychology, in particular from the field of positive psychology. The empirical research on this topic is highlighted and ways to integrate this knowledge into everyday professional practice are explored. We take a look at the wellbeing science and practice around varioustopics, including:

What is wellbeing and why does it matter? The role of positive emotions Values and strengths Social connection Meaning and purpose Altruism and kindness

These topics will be explored through discussing the theory and research as well as practical activities to apply this knowledge in your own life and when working with others. The program is packed with useful ideas and tools to take home and try out.2

What is mental health?

a state of wellbeing in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her own community World Health Organisation, 2001, p.1.


When we talk about mental health, this is what was laid out as the agenda, however the last century something curious happened we had a predominant focus on illness largely to the exclusion of wellness3

But we got distractedThe scientific study of what enables individuals and communities to thrive.International Positive Psychology Association, 2008



Mental health and substance use disorders account for 60-70% of the burden of disease among 15-24 year olds.

75% of mental health problems emerge before the age of 25.

Young people account for 27% of mental health problems &/or problematic alcohol & substance abuse problems each year.

1 in 4 receives professional help

ABS statisticsThe prevalence of 12-month mental disorders varies across age groups, with people in younger age groups experiencing higher rates of disorder. More than a quarter (26%) of people aged 16-24 years and a similar proportion (25%) of people aged 25-34 years had a 12-month mental disorder compared with 5.9% of those aged 75-85 years old.2. 12-MONTH MENTAL DISORDERS(a),by Age(b)

The prevalence of 12-month mental health disorders in 2007 varied across the age groups, with both males and females experiencing higher rates of disorder in the younger age groups. Over three-quarters (76%) of people who experience mental disorder during their lifetime will first develop a disorder before the age of 25 years. In the 12 months prior to interview in 2007, 30% of females aged 16-24 years had experienced symptoms of mental disorder. The proportions of males that experienced symptoms of mental disorder 12 months prior to interview were lower, at 23%, for both these age groups. Among women, Anxiety disorders had the highest prevalence of all disorders across all age groups, with rates above 20% for all age groups of women between 16 and 54 years. The proportions of males who experienced Anxiety disorders were lower, with 9% of males aged 16-24 years and 12% of those aged 25-34 years experiencing Anxiety disorders in the previous 12 months. Females aged 16-24 years had nearly twice the prevalence of 12-month Affective disorders compared with males in the same age group (8% and 4% respectively).

Males aged 25-34 years had more than three times the prevalence of 12-month Substance Use disorders compared with females in the same age group (11% and 3% respectively). Both males and females in the younger age groups had higher prevalences of Substance Use disorders than those in older age groups.

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Positive Psychology

The scientific study of what enables individuals & communities to thrive.International Positive Psychology Association, 2008



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Shifting the Prevalence of Mental Health towards Flourishing (Huppert & So, 2013)


What is not positive psychology?All new, cohesive or completeA replacement for traditional approaches to mental healthA Pollyanna approachDespondex: (Language WARNING) http://www.youtube.com/watch?v=jd4tugPM83c


recognises the normal and adaptive role of negative emotions (e.g. fear & survival; anxiety & performance; posttraumatic growth)Too much of anything (positive or negative) can be a bad thing


Despondex: http://www.youtube.com/watch?v=jd4tugPM83c (Language WARNING)

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Happiness Line Up12


What is wellbeing?More than the absence of illnessVariation in wellbeing languishing to flourishingMajor conceptual approaches:Hedonic (feeling good)Eudaimonic (functioning well)


The subjective experience of life satisfaction, presence of positive emotions, few neg emotions

And high levels of functioning in life (coping, resilience).Includes the presence of autonomy, environmental mastery, personal growth, positive relations with others, purpose in life, self-acceptance.

Conservative estimates are 20% of US pop; 30% of Australian pop.Languishers do as poorly as people with mental illness, yet would not meet diagnosis criteria in current system

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Benefits of wellbeingMeta-analysis by Lyubomirsky, King & Diener (2005)

SocialMore social support and richer social interactionsMore satisfying & longer marriagesMore prosocial behaviour

WorkGreater productivityLower absenteeism


Benefits of wellbeing cont...Health Better physical health (e.g., strengthened immune system, less pain, and greater longevity)Better mental health (e.g., lowered stress, depression & anxiety)

PersonalMore activity, energy & flowIncreased creativity & self-confidenceBetter self-regulation & ability to cope

Meta-analysis by Lyubomirsky, King & Diener (2005)


Measuring WellbeingSatisfaction With Life Scale (5-items) http://bit.ly/1iJl4qE Flourishing Scale (8 items) bit.ly/1Xe0vme Warwick Edinburgh Mental Wellbeing Scale (14 items) bit.ly/1vy0K1rWork on Wellbeing (50+ items) www.workonwellbeing.comAWE (52 + 8 demographic items) www.aweschools.com


Lyubomirsky, Sheldon & Schkade (2005)What determines wellbeing?


SET RANGETwin and adoption studies suggest that genetics and personality contribute to our likely level of happiness.Roughly half of personality traits are genetically determinedExtraversion, Neuroticism (inverse), conscientiousness, internal locus of control are moderately correlated with happiness

CircumstancesMoney, where we live, education, children or not, married or not, social statusWe adapt to our circumstancesUnemployment, poverty, lack of personal freedom, chronic pain and mental illness do challenge happiness.Once basic needs are met, more clothes, cars, holidays, cosmetic surgery, education and even better health dont necessarily increase happiness.After a change in circumstances adaptation and social comparison usually alter our aspirations which reduces the expected impact on happiness.

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WELLBEING


Most people have a physical health plan, but few have an intentional mental fitness plan.I believe everyone should have their own mental fitness or wellbeing workout.I have one and it looks something like this - What keeps me well?MOVE mtbCONNECT niblingsTUNE IN walk and look at street artLEARN started horse ridingGIVE take on students, provide a community for people to get started in wellbeing work20

WELLBEING


Most people have a physical health plan, but few have an intentional mental fitness plan.I believe everyone should have their own mental fitness or wellbeing workout.I have one and it looks something like this - What keeps me well?MOVE mtbCONNECT niblingsTUNE IN walk and look at street artLEARN started horse ridingGIVE take on students, provide a community for people to get started in wellbeing work21

WELLBEING WORKOUT


Based on the latest scientific evidence, nef has created a set of five simple actions which can improve well-being in everyday life.

Inter-disciplinary review of over 400 research studies globally. (New Economics Foundation, UK, 2008)Aim: to identify a set of evidence-based actions to improve wellbeing that individuals can easily build into their every day lives.Five key behaviours identified - 5 Ways to Wellbeing

MOVE stand up and stretchCONNECT say hello and tell them your favourite foodTUNE-IN look at face of buddyLEARN blind portraitGIVE portrait away

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5 Ways to Wellbeing




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5 Ways to Wellbeing




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What do you currently do?What would you like to do?What gets in your way?What helps?


Ref: Seligman et al., 2005, 2010, 2011


Micro momentsNever underestimate the power of small things


EmotionsWhat are the consequences of unpleasant emotions for you? (e.g., anger, sadness, fear) What type of behaviour do they trigger?


ACTIVITY:Tune in to unpleasant or distressing emotion (anger, sadness, rejection)Notice what triggered the feeling, notice how you feel in your body, notice what you do.Tune in to a pleasant emotion (contentment, joy, excitement, pride)Notice what triggered the feeling, notice how you feel in your body, notice what you do.

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EmotionsWhat are the consequences of pleasant emotions for you? (e.g., contentment, joy, curiosity) What type of behaviour do they trigger?


ACTIVITY:Tune in to unpleasant or distressing emotion (anger, sadness, rejection)Notice what triggered the feeling, notice how you feel in your body, notice what you do.Tune in to a pleasant emotion (contentment, joy, excitement, pride)Notice what triggered the feeling, notice how you feel in your body, notice what you do.

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The role of positive emotionsBroaden momentarythought-action repertoireBuild enduring personal resources Transform people & produce upward spiralsPositive emotions

Friendships, creativity, persistence, problem solving, flexibilityFredrikson & Joiner (2002)joy playcuriosity explorecontentment savour & integrate


30Broaden & BuildFredrickson (1998, 2000, 2001).Positive emotions evolved as psychological adaptations that increased our human ancestors odds of survival & reproduction.Negative emotions narrow peoples behavioural urges towards specific actions.Positive emotions widen the array of thoughts and actions.Fredrikson (2001). The role of positive emotions in Positive Psychology: The broaden-and-build theory of positive emotion. American Psychologist 2001;56:218-26.

Positive emotionsOpenness to new ideas and experiencesBroaden cognitive, physical and social resourcesFosters collaboration, friendship, love


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Psychosocial reserves for times of threat or opportunity


32Reserves to draw upon in times of threat or opportunity- Emotional, intellectual, physical + social resources

Openness to new ideas and experienceBroaden intellectual, physical and social resourcesFosters friendship, love, coalitionsReserves to draw upon in times of threat or opportunity.

In the moment, positive emotionsBroaden Attention and Thinking (Fredrickson & Branigan, 2002)

Helps people to be more creative, learn faster and make better decisions quicker (Isen, 2000, Positive affect and decision making)

Undo Lingering Negative Emotional Arousal (Fredrickson & Levenson, 1998; Fredrickson, Mancuso, Branigan & Tugade, 2000)

Fuel Resilient Coping (Fredrickson, Tugade, Waugh & Larkin, 2002; Tugade & Fredrickson, 2002)


Over time, positive emotionsIncrease well-being (Fredrickson & Joiner, 2002; Tugade & Fredrickson, 2002)Build optimism, tranquility, and resilience (Fredrickson, Tugade, Waugh, & Larkin, 2002)Prevent depression (Fredrickson, Tugade, Waugh, & Larkin, 2002)


Over time, positive emotionsIncrease work productivity (Marks & Fleming, 1995)Improve physical health (Cohen et al., 2003). Lead to longevity (Danner D, Snowdon D, Friesen W, 2001)


PRODUCTIVITYStudy on 272 young AustraliansFollowed job performance over 18 monthsHappier people went on to get better evaluations and higher payPeople who are put into a good mood select higher goals, perform better, and persist longerMarks G, Fleming N. influences and consequences of well-being among Australian young people: 1980-1995. Social Indicators Research 1999;46:301-23.

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Positive emotion & physical healthPositive affect modulates the relationship between host resistance and disease onset or progression.

Marshland, Pressman, Cohen (2007) Psychneuroimmunology, 4th Ed.

Positive affect associated with greater resistance to objectively verifiable colds and fewer reported cold symptoms.

Cohen, S., et al., (2003). Emotional Style and Susceptibility to the Common Cold. Psychosomatic Medicine 65, 652-657.


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Positive emotion & longevityEmotional state and motivation assessed by autobiographical writing, e.g., contentment, gratitude, hope, love, at start of career (n=180 Catholic nuns, mean age 22)

Most cheerful vs least cheerful quarter90% vs 34% alive at 8554% vs 11% alive at 94

Danner, Snowdon & Friesen (2001). Positive emotion in early life and longevity.J Pers & Soc Psych, 80:804-13.


37Handwritten autobiographies, 180 Catholic nuns, composed when participants were a mean ageof 22 years, were scored for emotional content and related to survival during ages 75 to 95. A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (p < .001). As the quartile ranking of positive emotion in early life increased, there was a stepwise decrease in risk of mortality resulting in a 2.5-fold difference between the lowest and highest quartiles. Positive emotional content in early-life autobiographies was strongly associated with longevity 6 decades later. Underlying mechanisms of balanced emotional states are discussed.

Neuromuscular Disease & Gratitude

Neuromuscular disease study, daily gratitude journal intervention for 21-days, resulted in more/better (compared to control group):

Positive moods & energyFeelings of connection to othersOptimistic ratings of ones lifeSleep duration and sleep quality

(Emmons & McCullough, 2003)


A daily gratitude intervention (self-guided exercises) with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison (ways in which participants thought they were better off than others). There was no difference in levels of unpleasant emotions reported in the three groups. Participants in the daily gratitude condition were more likely to report having helped someone with a personal problem or having offered emotional support to another, relative to the hassles or social comparison condition.

In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of high energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of ones life, and better sleep duration and sleep quality, relative to a control group. 38

RCT (gratitude vs neutral life events vs daily hassle groups)More likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period.Exercised more regularlyFewer physical symptoms of ill healthMore life satisfactionMore optimistic about the upcoming week.

(Emmons & McCullough, 2003)Community & Gratitude


In an experimental comparison, those who kept gratitude journals on a weekly basis were compared to those who recorded hassles or neutral life events39

Key MessageFor optimal wellbeingget frequent daily hits of positive emotions


http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html

3:1 ratio (max 10:1) www.positivityratio.com (B. Fredrikson)* stats issue with research

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Tuning-in to positive emotionsHow much is enough?Is their a ratio of positive to negative emotions?How can I amplify positive emotions in my life?

CAVEAT: Negative emotions are a normal part of the human experience and are crucial for survival. Accepting and learning to manage negative or unpleasant emotions is an equally important life skill.


http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html

Get frequent, regular hits of positive emotions each day3:1 ratio (max 10:1) www.positivityratio.com (B. Fredrikson)Smile or laugh Gratitude Loving Kindness Mediation (LKM)

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ACTIVITY: Poker face, A & B in each pair, A listen to me, B watch your partners face, A SMILE

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Your neglected superpowerRon Gutman, www.ted.com/talks


http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.htmlRef: Ron Gutman talks about the hidden (super) power of

A study published in the journal Psychological Science in November found that people who smiled after engaging in stress-inducing tasks showed a greater reduction in heart rate than people who maintained a neutral facial expression. The study, which involved 170 participants, got people to smile unknowingly by making them hold a pair of chopsticks in three different ways in their mouth. One way forced people to maintain a neutral expression, another prompted a polite smile, and a third resulted in a full smile that uses the muscles around the mouth and the eyes.F. MARTIN RAMIN FOR THE WALL STREET JOURNAL"We saw a steeper decline in heart rate and a faster physiological stress recovery when they were smiling," even though the participants weren't aware they were making facial expressions, saysSarah Pressman,co-author of the study and an assistant psychology professor at University of California, Irvine. Participants making a full smile performed better than the polite-smile group, but the difference wasn't statistically significant and needs to be studied further, she says."We smile because we feel not threatened," says Dr. Pressman. Over time that message evolved so the muscle activity involved in a smile sends a message to the brain signaling safety, which could translate into lower heart rate and stress levels. Dr. Pressman is currently researching how smiling affects certain stress hormones, such as cortisol, and oxytocin, which is sometimes called the trust hormone. "We've already seen it with heart rate; we're hoping to see it with these other stress levels in the body," she says.

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Gratitude JournalWrite about 2-3 things that you are grateful for Make them recent (e.g., last 24hrs)Make them specific (e.g., morning coffee, walked the dog, chat with my sister)


http://happytapper.com/

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How do you create positive emotion in your life?Do you get enough hits of positive emotion?


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what you stand for as a person

Values Are..?

WHAT ARE VALUES?

Values are enduring beliefs or attitudes that guide our behaviour, choices and actions across different circumstancesValues can be thought of as what you stand for as a personMany people spend very little time thinking about what they stand for in life.The science tells us that people who know their values and act accordingly, have greater wellbeing and mental fitness.

Connection, adventure, learning, love

Legacy, achievement, safety, kindness

Hope, power, competence, success

WHAT ARE VALUES?

Values are enduring beliefs or attitudes that guide our behaviour, choices and actions across different circumstancesValues can be thought of as what you stand for as a personMany people spend very little time thinking about what they stand for in life.The science tells us that people who know their values and act accordingly, have greater wellbeing and mental fitness.

VALUES

GOALS

Former West Coast Eagles player, Ashley Hansen has completed his Bachelor of Science (Exercise and Sports Science).

Values are different to goals

Goals have an end-point and can be achieved and ticked off as complete

Values are enduring and influence several aspects of your life they point you in the direction of your goals

Eg. Education from handout

How do VALUES contribute to our WELLBEING and PERFORMANCE?

ACTIVITY # 3 write on tags:

Invite group to brainstorm why values are important for WELLBEING, PURPOSE, MEANING, AND RESILIENCE

Some suggestions include (share as many as needed to get the ball rolling)

Ask players to write as many reasons they can think of on cards which well gather (across all clubs to share with other players)

Gives you direction in life and ensures you dont wander aimlesslyHelps you set goals and identify prioritiesHelps you make better decisions that have your priorities at heartInfluences how you treat people and strengthens relationshipsHelps you identify when you have made a mistake or misjudgmentHelps you think of how you might do things differently in futureBuilds resilienceUnderpins a fulfilling and purpose-driven life

Values & wellbeingValues congruence predicts wellbeing (Elliot & Sheldon, 1997; Ferssizidis, Adams, Kashdan, Plummer, Mishra, & Ciarrochi, 2010).

Prioritising social values linked to wellbeing (Ciarrochi & Bailey, 2008, Ferssizidis, Adams, Kashdan, Plummer, Mishra & Ciarrochi, 2010; Konow & Earley, 2008)

Value congruence, importance and success in the workplace: links with well-being and burnout amongst mental health practiticioners

Abstract Living according to ones personal values has implications for wellbeing, and incongruence between personal and workplace values has been associated with burnout. Using the SGP Card Sorting Task (Ciarrochi & Bailey, 2008), this study explored mental health practitioners personal life values and personal work-related values, and their relationships with wellbeing and burnout. Congruence between life and work-related values was related to wellbeing and perceived accomplishment at work. Those whose personal values were consistent with the commonly-shared values of a caring profession experienced lower burnout and higher personal wellbeing. Successfully pursuing ones work values predicted lower burnout and greater wellbeing. Honesty, clearly defined work, competence and meeting obligations were associated with lower burnout and higher wellbeing. Acceptance of others and helping others were associated with lower burnout. The implications for recovery-oriented practice are noted. Values clarification exercises may invigorate the sense of meaning in practitioners work, increasing wellbeing and reducing staff burnout.

Keywords practiticioners, congruence, value, importance, success, workplace, links, well, being, burnout, amongst, mental, health

Veage, S., Ciarrochi, J., Deane, F. P., Andresen, R., Oades, L. G. & Crowe, T. P. (2014). Value congruence, importance and success in the workplace: links with well-being and burnout amongst mental health practiticioners. Journal of Contextual Behavioural Science, 3 (4), 258-26451

Value congruence: wellbeing & burnout amongst mental health practitioners(Veage et al, 2014)Values clarification exercises may invigorate the sense of meaning in practitioners work, increasing wellbeing and reducing staff burnout.

Value congruence, importance and success in the workplace: links with well-being and burnout amongst mental health practiticioners

Abstract Living according to ones personal values has implications for wellbeing, and incongruence between personal and workplace values has been associated with burnout. Using the SGP Card Sorting Task (Ciarrochi & Bailey, 2008), this study explored mental health practitioners personal life values and personal work-related values, and their relationships with wellbeing and burnout. Congruence between life and work-related values was related to wellbeing and perceived accomplishment at work. Those whose personal values were consistent with the commonly-shared values of a caring profession experienced lower burnout and higher personal wellbeing. Successfully pursuing ones work values predicted lower burnout and greater wellbeing. Honesty, clearly defined work, competence and meeting obligations were associated with lower burnout and higher wellbeing. Acceptance of others and helping others were associated with lower burnout. The implications for recovery-oriented practice are noted. Values clarification exercises may invigorate the sense of meaning in practitioners work, increasing wellbeing and reducing staff burnout.

Keywords practiticioners, congruence, value, importance, success, workplace, links, well, being, burnout, amongst, mental, health

Veage, S., Ciarrochi, J., Deane, F. P., Andresen, R., Oades, L. G. & Crowe, T. P. (2014). Value congruence, importance and success in the workplace: links with well-being and burnout amongst mental health practiticioners. Journal of Contextual Behavioural Science, 3 (4), 258-26452

EQUALITY

COURAGE

JUSTICE

CREATIVITY

ACHIEVEMENT

HOPE

TRADITION

POWER

PERSISTANCE

LOVE

ACTIVITY # 1: PERSON-VALUES MATCHING (handout #1)

This activity helps players to understand what values are by getting them ti identify the values of well-known identities.

Players to get into pair or triads

Match each identity with 1 OR 2 values you feel they representList 2 new values for each identityList another person / identity who exemplifies these values

WHO DO YOU ADMIRE?

ACTIVITY # 4: WHO DO YOU LOOK UP TO?

Image #1 Nicki Winmar pride, leadership, connectionImage #2 Jared McVeigh family, connection, love, balance https://en.wikipedia.org/wiki/Jarrad_McVeigh#Personal_life

This activity helps players to identify values I others they respect and admire, as a stepping stone to identifying their own values in the next activity.

Invite group to spend 3 minutes thinking about someone they look up to or admire.Players are to think about what it is specifically that they admire what values do they feel the person demonstrates or lives to?

Share thoughts about who and what they value (in pairs, or as whole group if possible)

SPOTTING VALUES IN YOURSELF

Optional Activity # 9 - ideal 50th birthday visualisation

Lets now look to the values we see in ourselves. This is a private activity and you wont be required to share your thoughts on this one.Sit comfortably, close your eyes, and take a few breaths lets cast ahead to your 40th birthday where a celebration is being held in your honour

This could be a big celebration with countless family and friends or a small, intimate dinner with only those most closest to you. When you imagine this event, dont be held back by logic or reality those you want to be there, are. Those you dont, aren't. Everyone who matters to you is there family, friends, partner, teammates, pets, role models, etc. Take a moment to think about where you are, and who is with you.

Now its time for the speeches. Visualise one person who is very important to you, standing up and making a short speech in you honour. Rather than telling embarrassing stories or making jokes, this person speaks about who you are what you stand for as a person why you are important and what makes them proud of you. Take a moment to think about what it is you would most love to hear this person say about you (pause 30-60 seconds). Perhaps its time to hear from someone else now. Again, take time to consider what it is they would say about you about what makes you tick what lights you up what it is you stand for.

Now bring your attention back to the present moment by focusing again on your breath. You may feel happy, sad, moved, thrilled by this experience its really normal to feel a combination of things. Open your eyes and jot down what was said about you and think about what values lie beneath.

Values mean little without...

Identifying our values is the first important step to living a values-driven life.

But ACTION must follow

(Remember: values are like the compass they point us in the right direction but they dont get the work done for us)

Pick one small step that you can take today to take you closer to your values?

VALUESKnowing what you stand for in life

COMMITTED ACTIONDoing what matters everyday


In the short amount we have together I want to explore one of the strongest predictors of happiness, wellbeing, purpose and meaning in our like. Our relationships. I would like to start with the relationship we have with ourselves.

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Turns out Roger is human, and what makes this cartoon funny is that we can relate to his imperfection who hasnt screwed up.The interesting thing we do in the face of our suffering though is to be self-critical. The negativity bas in action.61


The interesting thing we do in the face of our suffering though is to be self-critical. The negativity bas in action.Who has had self critical and limiting thoughts like this.We mistakenly identify them as motivating although while they may sometimes get you moving in the short term, in the long term the cost to our health and wellbeing is high. There is an alternative... SELF COMPASSION.62

Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings after all, who ever said you were supposed to be perfect?

Kristin Neff http://self-compassion.org/

Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156028/Results showed that this meditation practice produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms. Discussion centers on how positive emotions are the mechanism of change for the type of mind-training practice studied here and how loving-kindness meditation is an intervention strategy that produces positive emotions in a way that outpaces thehedonic treadmilleffect.

Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial StressRCT of 61 healthy adults6 weeks of training in compassion meditation (n=33) vs participation in a health discussion control group (n=28) The high-practice group saw a significant decrease in inflammation compared to the low-practice and no-practice groups. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992/

Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertisehttp://journals.plos.org/plosone/article?id=10.1371/journal.pone.0001897Together these data indicate that the mental expertise to cultivate positive emotion alters the activation of circuitries previously linked to empathy and theory of mind in response to emotional stimuli.

Summary Review: http://www.huffingtonpost.com/kripalu/loving-kindness-meditation_b_3961300.html

Sustained daily practice is better than weekly practice

LKM & PTSD study: http://self-compassion.org/UTserver/pubs/LKM.PTSD.Kearney.pdf

GOOD PAPER Review: http://www.psychologytoday.com/blog/the-athletes-way/201302/the-neurobiology-grace-under-pressure

Loving Kindness MeditationPositive emotionsSelf-acceptanceEmpathyCompassionSocial connectedness

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Compassion Meditation Effect on Neuroendocrine, Innate Immune & Behavioral Responses to StressPace et al., (2009). Psychoneuroendocrinology.RCT of 61 healthy adults6-week compassion meditation training vs health discussion control groupHigh-practice group had significant decrease in inflammation vs low- & no-practice groups

Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial StressRCT of 61 healthy adults6 weeks of training in compassion meditation (n=33) vs participation in a health discussion control group (n=28) The high-practice group saw a significant decrease in inflammation compared to the low-practice and no-practice groups.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992/

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LKM & Social ConnectednessHutcherson, Seppala, Gross (2008). Emotion.

A brief LKM exercise to examine whether social connection could be created toward strangers in a controlled laboratory context (matched control)

CONCLUSION: LKM increases positive social emotions and decreases social isolation.

Loving-kindness meditation increases social connectedness.Hutcherson CA1,Seppala EM,Gross JJ.

http://www.ncbi.nlm.nih.gov/pubmed/18837623

AbstractThe need for social connection is a fundamental human motive, and it is increasingly clear that feeling socially connected confers mental and physical health benefits. However, in many cultures, societal changes are leading to growing social distrust and alienation. Can feelings of social connection and positivity toward others be increased? Is it possible to self-generate these feelings? In this study, the authors used a brief loving-kindness meditation exercise to examine whether social connection could be created toward strangers in a controlled laboratory context. Compared with a closely matched control task, even just a few minutes of loving-kindness meditation increased feelings of social connection and positivity toward novel individuals on both explicit and implicit levels. These results suggest that this easily implemented technique may help to increase positive social emotions and decrease social isolation.

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There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness. Dalai Lama


LKM: May you feel safe, happy, healthy and live with ease.

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Should the medical profession ask about patient happiness?Dr Sarah Pressman, Professor of Psychology & Social Behavior, University of California.

The relationship between positive emotions, social relationships and physical health and longevity.

https://www.youtube.com/watch?v=IqiGL4e_c30


Dr. Sarah Pressman, Professor of Psychology and Social Behavior, University of California, speaking at Tedx UC Irvine.

The relationship between positive emotions, social relationships and physical health and longevity.

https://www.youtube.com/watch?v=IqiGL4e_c3069

Other people matter Chris Peterson


Greatest Risk to Health?


High Blood PressureSmoking Obesity Lack of Social C71

Greater Risk to Health?


High Blood PressureSmoking Obesity Lack of Social C72

Mortality Risk & Social ConnectednessHold-Lundstadt, Smith & Layton (2010). Plos Medicine.

Meta analysis of 148 research studies> 300,000 people, followed for M = 7.5 yearsSocial support (friends, family, community)50% less likely to die (3.7 years)Same effect by gender, age, initial health or cause of death

http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316

BackgroundThe quality and quantity of individuals' social relationships has been linked not only to mental health but also to both morbidity and mortality.

ObjectivesThis meta-analytic review was conducted to determine the extent to which social relationships influence risk for mortality, which aspects of social relationships are most highly predictive, and which factors may moderate the risk.Data ExtractionData were extracted on several participant characteristics, including cause of mortality, initial health status, and pre-existing health conditions, as well as on study characteristics, including length of follow-up and type of assessment of social relationships.

ResultsAcross 148 studies (308,849 participants), the random effects weighted average effect size was OR=1.50 (95% CI 1.42 to 1.59), indicating a 50% increased likelihood of survival for participants with stronger social relationships. This finding remained consistent across age, sex, initial health status, cause of death, and follow-up period. Significant differences were found across the type of social measurement evaluated (p

APS Positive Psychology #1 (intro to wellbeing science)

Health & Medicine

Transcript of APS Positive Psychology #1 (intro to wellbeing science)