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UNIT 1- Martin Seligman’S Perma Model IN Managing THE SELF
Bachelor of Science in Biology (BSBiol)
Saint Louis University (Philippines)
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MODULE III. MANAGING AND CARING FOR THE SELF
UNIT 1: MARTIN SELIGMAN’S PERMA MODEL IN MANAGING THE SELF
Martin Seligman Is an American Psychologist. One of the proponents of Positive Psychology and well-being For the PERMA Model: this framework shows the building blocks of well-being and this allows each one of us to raise our level of well-being and each one of us to flourish. This model will help us to strive and not just to survive.
POSITIVE PSYCHOLOGY Positive psychology is the study of happiness, flourishing, and what makes life worth living. Positive psychology has spurred research in a variety of areas, such as happiness, optimism, self-esteem, well-being, motivation, flow, strengths and virtues, hope, resilience, mindfulness, and positive thinking. Specifically, it focuses on three areas of positive experiences: the past (well-being and satisfaction) the present (happiness and flow) and the future (hope and optimism).
Martin Seligman , one of the proponents of Positive Psychology, developed a five core element of psychological well-being and happiness, called the PERMA Model. Seligman believes that these five elements can help people work towards a life of fulfillment, happiness, and meaning. It is anchored on the Well-Being Theory which emphasizes the goal of reaching well-being. The five factors of well-being are (P)ositive emotion , (E)ngagement , (R)elationships , (M)eaning and purpose , and (A)ccomplishment (PERMA). Here, character strengths are relevant in order to maximize well-being obtained from each factor. Maximum well-being leads to a state of flourishing, which is described as a state of thriving, of being full of vitality, and prospering as individuals and as a group.
(P)ositive emotion: happiness, comfort, joy or jubilation (E)ngagement: Flow (R)elationship: positive relationship, towards your significant others (M)eaning or sense of purpose other than yourself (A)ccomplishment: goals in life, may it be small or big accomplishments or goals that you want to achieve
1) POSITIVE EMOTION
Positive Emotion is about experiencing happiness, optimism, joy, zest, amusement, hope, interest, love, gratitude, compassion, kindness, pride, and savoring good times. It does not, however, only mean the ability to smile, but
rather focuses more on the ability to be optimistic. It entails looking at the past, present, and future with a more positive attitude. Having a positive perspective sparks our creativity and enables us to be open to new possibilities. It also helps our relationships, our work/studies, and basically inspires us to carry on with life. Part of our capacity to experience positive emotions is genetic, and there are indeed people who are what we term, “masayahin”, but all of us have the ability to purposefully experience more positive emotion.
WAYS TO BUILD POSITIVE EMOTIONS
Keep a gratitude journal: Everyday, write down 5 things you are grateful for. It
may be a person, object, pet, experience, event, your own physical characteristics, talents, etc.
Do random acts of kindness: It could be as simple as picking up litter and
throwing it in the right place, letting someone go ahead of you in a queue, sending a thank you message, etc. A simple act of kindness goes a long way.
Spend time with people who matter: Despite your busy schedule, set some
time to catch up with family, friends, people you have not spoken to for a while. Do this without the distraction of your cellphone/gadget. Surround yourself with “real” friends: Doing so enables you to build a resilience circle , where friends can energize and make you feel renewed during down times.
REFLECTIONS: WHAT ELSE CAN YOU DO? To increase our positive emotions
2) ENGAGEMENT AND FLOW
Engagement refers to “being one” with a certain activity, that you lose track of
time because of being absorbed in it. It is about doing things you enjoy, things that make you a better person, things that promote good. Being engaged in these activities leads us to be so focused that time seems to stop – what is referred to as “flow”.
According to Professor Mihaly Csikszentmihalyi , the leading researcher in the
field, flow is experienced when our greatest strengths correspond to the challenges we face. Engagement and flow is about using our strengths to meet challenges, and we get to achieve flow when we have the combination of a challenging situation and the opportunity to use our skills and strengths. To achieve engagement and flow, It is first important and meaningful to find an activity that we can be totally and blissfully engaged in. These activities differ from person to person, and depends on interests, talents, and resources. We have to find what fits us, and leads us into the state of flow. It may be sports, music, cooking, creative hobbies, etc.
ACHIEVING ENGAGEMENT AND FLOW
Identify your strengths: What are you good at? Where do you excel? In what
instances do people compliment you?
experiences can be created each time you choose to make an experience meaningful. Even negative experiences can be meaningful, when we learn from them. Furthermore, having connections with something bigger is an effective barrier against stress, depression, and anxiety.
WAYS TO BUILD MEANING IN YOUR LIFE Discover meaning: Go back to our discussion on Frankl’s ways to discover meaning. Which of these have you already done? Find your passion: What interests you and makes you happy? What do you enjoy doing that makes you a better person, and helps others as well? Reflect on your values: What do you value in life? How are these reflected in the things you do? Do something for someone: Make it a habit to be selfless, and do something to make someone feel good.
REFLECTIONS: HOW DO YOU MAKE YOUR EXPERIENCES MEANINGFUL?
5) ACCOMPLISHMENTS Accomplishment is a positive experience. It is the sense of satisfaction at the end of a process. When we work towards our goals and are able to achieve them, the end result would be the feeling of being “accomplished”. Accomplishments give meaning to all performed tasks, as well as to all realistic goals set. When we experience a sense of accomplishment, it means that we have worked towards and reached our goals. It means we have overcome barriers and surpassed challenges. This contributes much to our well-being, and we are able to say with confidence and pride, “I did it.. did it well!”.
HOW TO FEEL A SENSE OF ACCOMPLISHMENT
Set goals: Set goals that are SMART (specific, measurable, attainable, realistic,
time bound) as these are more likely to be achieved.
Celebrate success: No matter how “small” the achievement, celebrate it and
savor it. It is a positive experience which should not be taken for granted. Reward yourself for all your successes. Be patient and persevere: Remember that there is a right time for everything, and you will “get there” soon enough. In the meantime, keep going and keep trying.
REFLECTIONS: WHAT WAS YOUR RECENT ACCOMPLISHMENT?
“Being grateful for the blessings we receive, even the little ones, indeed make us feel good about ourselves.”
UNIT 1- Martin Seligman’S Perma Model IN Managing THE SELF
Course: Bachelor of Science in Biology (BSBiol)
University: Saint Louis University (Philippines)
