Pursuit of Good Mental Health and PERMA-V

Working in the field of psychology, we are often in the pursuit of good mental health. There are many ways to reach this, but what are the actual elements that promote well-being and happiness within each of us?

Over the course of research and studies, there are certain elements have have been shown to promote good mental health. The PERMA model was designed by Martin Seligman with five core elements of psychological well-being and happiness. Seligman believes that these five elements can help people reach a life of fulfillment, happiness, and meaning.

The V for vitality was added by The Flourishing Center as an added element for achieving happiness.

The elements of PERMA-V are described below.

POSITIVE EMOTIONS

Positive emotion is much more than mere ‘happines.’ It includes hope, interest, joy, love, compassion, pride, amusement, and gratitude and they can be cultivated or learned to improve wellbeing. When individuals can explore, savor, and integrate positive emotions into daily life (and visualizations of future life), it improves habitual thinking and acting. Positive emotions can undo the harmful effects of negative emotions and promote resilience.

• Indulge in your favourite TV, movies & music – things that make you smile, laugh and relax.
• Play games with family, friends and work colleagues.
• Physical exercise and breathing techniques.
• Getting out in nature.
• Pay attention to the sights, sounds, smells, tastes and tactile sensations around you.
• Reflect on “Good Things” or “What Went Well” each day.
• Keep a gratitude diary and tease out the smallest things which you cherish.
• Make plans for the near and distant future, so that you have something to look forward to.

ENGAGEMENT OR FLOW

The Engagement aspect of PERMA focused on the concept of “flow”. This is about being completely absorbed in an activity – we are deeply immersed, fully focused and can stay within the present moment.

To experience Engagement or Flow in an activity, the activity must be:

1. Being challenging but be able to be completed
2. Have clear goals and get immediate feedback on how you’re doing
3. You feel absorbed in the task
4. You feel at one with the task
5. You feel in control and not concerned about failing
6. You lose track of time
7. You don’t feel self-conscious
8. It is intrinsically rewarding -you want to do it

Activities can include: music, creative pursuits, sport gardening, chess, reading, lego building, gaming.

Engagement encourages personal growth and persistence.

RELATIONSHIPS

We are biologically predisposed to be in relationships. We learn how to understand, regulate and cope with our emotions through our interactions with others. Therefore, social connections are a very powerful buffer of stress.

Relationships are essential to our well-being.

• Organise catch-ups and get-togethers with family or friends, in person or online.
• Show your appreciation for work colleagues.
• Share photos or souvenirs that remind you and a significant other of good times.
• Use active listening and empathy when supporting someone with a problem.
• Spend a few minutes chatting to a stranger.

MEANING and PURPOSE

Believing in and working towards something that transcends ourselves and our lifetime. Meaning is important in instilling a sense of belonging and foundation – these can anchor us during times of stress and provide a positive outlet to take our minds off our worries.

• Engaging in spiritual activities.
• Make a donation to charity.
• Send a care package to a family in need.
• Volunteer your time in a community project.
• Share knowledge and teach others about a special interest.

ACCOMPLISHMENT

During difficult periods in our lives, it can be easy to think that we are achieving little and we become more prone to procrastination and avoidance. Having something to work towards and experiencing a sense of competence and mastery are important for cultivating hope. We will of course be proud of what we accomplish, but simply making progress should be satisfying in itself.

• Make a “To do” list and prioritise “Must”, “Should” and “Could”.
• Start a project which you can work on over time – some DIY in the house.
• Learn something new – try out some webinars and podcasts.
• Set an exercise target – incorporate the activities into your daily routine so that they become rewarding and sustainable.
• Change your work-life balance – use a planner or schedule to help you organise your time better.

VITALITY

Research shows us that vitality is integral to our well-being. Our ability to sleep deeply, eat well and exercise regularly has a significant impact on all other elements of well-being. Maintaining physical vitality is essential for building resilience and bouncing back through adversity and challenge.

In previous blogs, I have spoken how exercise ,sleep and nutrition all contribute to having a positive impact on our mental health.