Positive Psychology: interventionsSamples taken from the Flourish Program, The Energy Strategywww.energystrategy.eu

Interventions based on the PERMA model of human well-being*

Positive emotions

Meaning Relations

EngagementAccomplishment

* Seligman, 2011

The natural antidepressant

▪ When you like to do sports. When you like to be physically active.

▪ After a workout we often feel good. The reason for this lies in three interrelated systems:– Hormones like testosterone (giving us energy).– Neurotransmitters like serotonin (peace, fulfillment) and dopamine (energy, passion).– Endorphins like beta-endorphins (pain killers, relaxation).

When to use

Explanation

How to do it ▪ Decide first what you really want to get out of your training on a mental level:

– Energetic feeling– Peace, relaxation and/or fulfillment

▪ Choose one or two ways of training for specific days a week:– Energetic feeling:

▫ Short strength training with max. 6 exercises (6-12 reps, breaks minimum 90 seconds)

▫ Maximum of 45 min training▫ Ensure high intensity per set (80-100% 1RM)

– Peace, relaxation and/or fulfillment:▫ Long endurance training, preferably with a cyclic component (and cyclic breathing)▫ Between 60 and 100 minutes training▫ Ensure longer periods on medium intensity (50-75% VO2max)

▪ For the optimal mental well-being boost during the week; do two energetic sessions and at least one long endurance session.

2x 45min, 1x 90 minutes per week

Three good things

When to use

Explanation

How to do it

5 minutes every night for a week

▪ When you like to think back about the beautiful moments in life. When you would like to see and remember more of the beautiful moments in your life.

▪ This exercise is like stepping out of your current flow and looking at life from a little distance, while focusing on the most beautiful moments you have experienced.

▪ Every night, before going to bed, write down the three best moments of the day▪ There is no need for objectivity here; these moments may be anything you experienced to

be fun/beautiful/inspiring▪ Reflect for a moment why these moments where so beautiful, and what they gave you▪ Optional: discuss your moments with those of your partner/those of a good friend▪ Optional: place your moments clearly visible next to your bed, to review the next day

Random act of kindness (RAOI)

When to use

Explanation

How to do it

X minutes

▪ When you like to make your happiness bigger than yourself. When you like to surprise people.

▪ Happiness is, unlike many things in business, a positive-sum game. Happiness has therefore shown to spread in network. This is a great exercise to get that the happy vibe started around you.

▪ A random act of kindness could be anything, as long as it’s a positive action with the intention to spark happiness in other people. The power of surprise makes it extra powerful.

▪ Some ideas to get your thinking started:▪ Put a coin on a coke machine with a note to ‘enjoy your drink’▪ Give someone the ‘gift of time’, to help him/her with what’s needed▪ Help someone to learn something new▪ Create a great opportunity for someone around you▪ Be kind to someone you actually dislike▪ Send someone flowers to explain how much appreciate him/her▪ Thank someone for doing their job (serving you coffee, handing you your mail etc.)▪ Give someone a compliment▪ Be nice to telemarketers▪ Listen fully to a friends’ concerns

▪ Notice that this exercise works best when you do more than one RAOI on one day, instead of one on multiple days.

▪ You can find more inspiration on http://www.randomactsofkindness.org/kindness-ideas

More information

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