Positive Psychology

Positive Psychology Coaching for Wellness

Life Coaching with a Positive Psychology Practitioner can work with an individual to assist you to manage and increase Wellness.

Professor Seligman, considered the father of positive psychology has outlined the meaning of PERMA as an acronym for Psychological Wellbeing

Wellbeing is not a one-dimensional idea but a multifaceted construct composed of several different elements. PERMA has now been developed further to PERMA Plus (Positive Emotion, Engagement, Relationships, Meaning and Accomplishment) PLUS, Physical Activity, Nutrition, Sleep and Optimism, to measure and build wellbeing.


Positive Emotion (P) (including Optimism)

Positive emotion is more than just ‘happiness’. There are a range of positive emotions, including amusement, hope, interest, joy, love, compassion, gratitude, and pride. By exploring, savouring, integrating or visualising future success, positive emotions can broaden our habitual ways of thinking or acting to deliver a better result or feelings about life. Optimism is a form of positive emotion and is critical to building resilience.

You can build positive emotion by: 

  • Take time to find things you are grateful for in your life and reflect on what is going well and how you have contributed to those situations. This practice will build more positive emotion
  • Spending time with people that you care about
  • Doing activities that you enjoy, such as hobbies or pastimes
  • Play with your children, your pets or your friends
  • Listening to uplifting music that you love
  • It can help raise your levels of positive emotions, as well as keep youhealthy


Engagement (E)

When we are engaged in things that we love doing, we lose track of time. We are living in the present moment and entirely focused on the task at hand. In positive psychology, this is referred to as ‘flow’. During flow experiences, we are so intensely focused on what we are doing that time seems to stop.

How to build engagement: 

  • Engage in activities that you really love, where you lose track of time
  • Learn mindfulness techniques, such as meditation, yoga or tai chi
  • As you go about your daily activities, take the time to savour every moment
  • Appreciate being in the ‘now’ and be aware of how you use your time
  • Spend time in nature, watching, listening, and observing what happens around you
  • Identify and learn about your character strengths


Relationships (R)

The next element of PERMA is relationships. .

Relationships refer to the many different interactions you have with others: your partner, friends, family, boss, colleagues, children and/or your community. Relationships refer to feeling loved, supported, and valued by others. We are inherently social creatures and positive relationships have a significant impact on our wellbeing.

How to build relationships: 

  • Make new friends by joining a class or a group
  • Ask questions of the people you don’t know well to find out more about them, their family, interests, hobbies etc
  • Find someone at work that you can be friends with
  • Get in touch with people you’ve not spoken to for a while, like a relative who lives in a different city or town


Meaning (M)

The fourth element in PERMA is meaning.

To have a sense of meaning, we need to feel that what we do is valuable and worthwhile. This involves belonging to and/or serving something that we believe is greater than ourselves. Having meaning in your life, or working towards a greater purpose, is different for everybody.

How to build meaning: 

  • Become involved in a cause or organisation that matters to you
  • Spend time with people you really care about
  • Review your strengths. What are you really good at or really passionate about?
  • Think about how you could apply these to your life
  • Be authentic – embrace the real ‘you’


Accomplishment (A)

The fifth element of the PERMA acronym is accomplishment, also known as achievement, mastery, or competence. Having a sense of accomplishment means that we have worked towards and reached our goals, achieved mastery over an endeavour, and had the self-motivation to complete what we set out to do.

How to build accomplishment: 

  • Set yourself achievable goals – remember SMART goals (Systematic, Measureable, Achievable, Realistic and Time bound)
  • Goals don’t have to be big. Learning how to do a Sudoku puzzle could be enough!
  • What strengths have you used to succeed in the past? Can they help you again?
  • Look for ways to celebrate your achievements – with yourself as well as with others
  • If at first you don’t succeed, try again!

The Plus in PERMA+ also addressed Physical Activity, Nutrition and Sleep


Want to work with a Life Coach who can address a total wellness approach – then contact Michelle at michelle@bakjacconsulting.com to arrange a consult.