APS Positive Psychology Workshop - June 2019

6/19/19
1
themindroom.com.au | hello@themindroom.com.au
Jo Mitchell
Co-Founder & Clinical Psychologist, PhD
The Mind Room
Positive
Psychology
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.
Wegotdistracted…
Prevalence of mental health disorders across the life span
Positive Psychology
The scientific study of what enables
individuals & communities to thrive.
IPPA, 2008

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Shifting the Prevalence of Mental Health towards Flourishing
(Huppert & So, 2013)
Not Positive Psychology
• All new, cohesive or complete
• Replacement for traditional approaches to mental health
• A ‘Pollyanna’ approach
Despondex: (Language WARNING) http://www.youtube.com/watch?v=jd4tugPM83c
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.
What
is wellbeing?
themindroomww.themindroom.com.au

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What is wellbeing?
• More than the absence of illness
• A subjective experience
• Variation in wellbeing – languishing to flourishing
• Major conceptual approaches:
a. Hedonic (feeling good)
b. Eudaimonic (functioning well)
Mental Health Continuum
Illness
Feel Bad Function Poorly Feel Good Function Well
Wellbeing
LOW HIGHHIGH
TREATMENT & PREVENTION CAPACITY BUILDING
Wellbeing Workout
Determinants of Happiness, Lyubomirsky, King, & Diener (2005)

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“Action may not always bring
happiness, but here is no
happiness without action.”
Benjamin Disraeli
What do you currently do?
What would you like to do?
What gets in your way?
What helps?
Your Wellbeing Workout

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Case Study
A movement of people from all walks of life who
are taking action in their personal lives,
communities, work places and schools to help
create a more connected, kinder and more
happier society.
http://www.actionforhappinessaustralia.org/events

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www.actionforhappinessaustralia.org
www.facebook.com/ActionforHappinessAustralia/
@happtivist
Why
wellbeing?
Benefits of wellbeing
Social
• More social support and richer social interactions
• More satisfying & longer marriages
• More prosocial behaviour
Work
• Greater productivity
• Lower absenteeism
Lyubomirsky, King & Diener (2005); Eger & Maridal (2015).

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Health
• Better physical health (e.g., strengthened immune
system, less pain, and greater longevity)
• Better mental health (e.g., lowered stress, depression
& anxiety)
Personal
• More activity, energy & flow
• Increased creativity & self-confidence
• Better self-regulation & ability to cope
Benefits of wellbeing
Lyubomirsky, King & Diener (2005); Eger & Maridal (2015).
Measuring Wellbeing
• Satisfaction With Life Scale (5-items)
• Flourishing Scale (8 items)
• Warwick Edinburgh Mental Wellbeing Scale (14 items)
• Work on Wellbeing (50+ items) www.workonwellbeing.com
• AWE (52 + 8 demographic items) www.aweschools.com
Ref: Seligman et al., 2005, 2010, 2011
micro moments
Never underestimate the power of small
Emotions
• What are the consequences of unpleasant
emotions for you? (e.g., anger, sadness, fear)
• What type of behaviour do they trigger?
• What are the consequences of pleasant emotions
for you? (e.g., contentment, joy, curiosity)
• What type of behaviour do they trigger?
Emotions

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The role of positive emotions
Broaden momentary
thought-action repertoire
Build enduring personal
resources
Transform people & produce
upward spirals
Positive emotions
Friendships, creativity,
persistence, problem solving,
flexibility…
Fredrikson & Joiner (2002)
joy ↔ play
curiosity ↔ explore
contentment ↔ savour & integrate
Positive emotions
• Openness to new ideas and experiences
• Broaden cognitive, physical and social resources
• Fosters collaboration, friendship, love
Psychosocial reserves
for future
threat or opportunity
In the moment, positive emotions
• Broaden 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 emotions
• Increase 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 emotions
• Increase work productivity (Marks & Fleming, 1995)
• Improve physical health (Cohen et al., 2003).
• Lead to longevity (Danner D, Snowdon D, Friesen W, 2001)

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Positive emotion & physical health
Positive affect modulates the relationship between host
resistance and disease onset or progression.
Marshland, Pressman, Cohen (2007) Psychneuroimmunology.
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.
Positive emotion & longevity
Emotional state and motivation assessed by
autobiographical writing, e.g., contentment, gratitude,
hope, love, at start of career.
Most cheerful vs least cheerful quarter
• 90% vs 34% alive at 85
• 54% vs 11% alive at 94
Danner, Snowdon & Friesen (2001).
Takeaway
For optimal wellbeing
get frequent daily hits of
positive emotions
Tuning-in to positive emotions
• How 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.
Gratitude Journal
• Write about 2-3 things that you are grateful for
• Make them recent (e.g., last 48 hrs)
• Make them specific (e.g., morning coffee, walked the dog, chat with sister)
• 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-months.
• Exercised more regularly
• Fewer physical symptoms of ill health
• More life satisfaction
• More optimistic about the upcoming week.
(Emmons & McCullough, 2003)
Community & Gratitude

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Neuromuscular Disease & Gratitude
Neuromuscular disease study, daily gratitude journal intervention for 21-days,
resulted in more/better (compared to control group):
• Positive moods & energy
• Feelings of connection to others
• Optimistic ratings of one’s life
• Sleep duration and sleep quality
(Emmons & McCullough, 2003)
Your neglected superpower
Ron Gutman, www.ted.com/talks
themindroom.com.au | hello@themindroom.com.au themindroom.com.au | hello@themindroom.com.au
• How do you create positive emotion in your life?
• What interventions are you aware of?
Case Study

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Greatest Risk to Health?
“Other people matter”
Chris Peterson

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Mortality Risk & Social Connectedness
Hold-Lundstadt, Smith & Layton (2010). Plos Medicine.
• Meta analysis of 148 research studies
• > 300,000 people, followed for M = 7.5 years
• Social support (friends, family, community)
• 50% less likely to die (3.7 years)
• Same effect by gender, age, initial health or cause of death
Should your doctor ask about your
happiness?
Dr Sarah Pressman, Professor of Psychology & Social Behaviour,
University of California.
The relationship between positive emotions, social relationships and
physical health and longevity.
https://www.youtube.com/watch?v=IqiGL4e_c30
micro-moments
in relationships Relationship Ratio
John Gottman, relationship expert:
• Ratio of positive to negative interactions
• Stay together 5.0 + : 1 -
• Divorce/separate 0.8 + : 1 -
How do you respond when…
• Your partner tells you “I bought us a dog”
• Your child/teen tells you “I passed my English essay”
• Your father tells you “I hit a hole-in-one at golf today”
• Your best friend tells you “I found the perfect party outfit”
Active-Constructive Responding
(capitalising)
Active-constructive
• Do you react with genuine interest? "That’s is great news. How are you feeling about that?“
Active-destructive
• Do you point out the potential problems or down sides of the good event? "Are you sure you can
handle the added responsibility?“
Passive-constructive
• Do you say little, but convey that you are happy to hear the news? You smile or nod or say "That’s
nice.“
Passive-destructive
• Do you seem uninterested? Do you switch topics quickly ”Did you pick up the shopping?"

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Ref: Gable, S. L., Gonzaga, G., & Strachman, A. (2006)
Capitalising
ACR leads to amplifying the pleasure of the
good situation and contributing to an upward
spiral of positive emotion. Capitalising turns
out to be the key to strong relationships.
Random Acts of Kindness
5 random acts of kindness per week, 6 week
study
• E.g. a smile, offer your seat on a bus, thank
someone, help a neighbour
• Significant increases in well-being at post-
assessment
Lyubomirsky et al., 2004
The happiness of a close contact
increases the chance of you being
happy by 15%
The happiness of a 2nd-degree contact
(e.g. friend's spouse) increases it by
10%
The happiness of a 3rd-degree contact
(e.g. friend of a friend of a friend) by
6%
References
Gable, S. L., Gonzaga, G., & Strachman, A. (2006). Will you be there for me when things go right? Social Support for Positive
Events. Journal of Personality and Social Psychology, 91, 904-917.
John Gottman http://www.gottman.com/49799/About-Us.html
Fowler, James H. and Nicholas A. Christakis. 2008. Dynamic spread of happiness in a large social network: longitudinal analysis over 20
years in the Framingham Heart Study. British Medical Journal 337, no. a2338: 1-9
Pressman, Kollnesher, Cohen (2006). Social Talk and Longevity. Am. Psychosomatic. Soc.
Maisel, N.C. & Gable, S.L. (2009) For richer…in good times…and in health: positive processes in relationships. In S.J. Lopez & C.R. Snyder
(Eds.) Oxford Handbook of Positive Psychology. NY: Oxford University Press.
Huppert, F.A. (2008). Psychological wellbeing: Evidence regarding its causes and consequences. State of the Science Review: SR-X2, UK
Government Foresight Project, Mental Capital and Wellbeing
Buonfino, A.; & Thomson, L. (2007). Belonging in Contemporary Britain. The Commission on Integration and Cohesion, Department of
Communities and Local Government, Government of Great Britain
Bacon,N., Brophy, M., Mguni, N., Mulgan, G. & Shandro A. (2010) The state of happiness: Can public policy shape people's wellbeing and
resilience?. London: Young Foundation.
Putnam, R (2000) Bowling alone: The collapse and decline of American community (Simon & Schuster : New York)

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• Who are the people in your life?
• How do you nurture or care for these relationships?
• What are the micro-moments you could capitalise on?
Case Study
December 2012
Welcome to
The Mind Room
Mental Health, Wellbeing & Performance
2 co-founders
14 p/t psychologists
2 p/t provisional psychologists
5 support staff (FOH, Business)
6 consulting rooms
co-working spaces
workshop studio
Our Big Belief
Know your mind, love & grow your life.
Guiding Values
Integrity. Connection. Curiosity. Action. Joy.
Check Assumptions
1. Not the Doctor
2. Dirty Secret
3. If you want to go fast…

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Design
Omotenashi
Wabi Sabi
Mindful spaces
Room to Connect
Co-working (share, learn, grow)
Desk & Computer Free Consulting
Waiting Room Wellbeing
Be More Human
(psychology + wabi sabi + omotenashi)
#knowyourmind
#loveyourlife
Psychology
science & art of human behaviour
#knowyourmind
#loveyourlife
Wabi Sabi
(Japanese Noun)
Acceptance & appreciation of
imperfection & impermanence
Forget your perfect offering.
There is a crack in everything.
That’s how the light gets in.
Leonard Cohen
Omotenashi
(Japanese word for spirit of hospitality)
Wholehearted
Warmth
Respect
Understanding

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themindroom.com.au | hello@themindroom.com.au Workshop name | themindroom.com.au | hello@themindroom.com.au

6/19/19
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Design
Omotenashi
Wabi Sabi
Mindful spaces
Room to Connect
Co-working (share, learn, grow)
Desk & Computer Free Consulting
Waiting Room Wellbeing
Wellbeing By
Process + Systems

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Process + Systems
Values Based recruitment
Health, Wellbeing & performance
Evidence based therapy
Workshops
Technology
Student Clinic
Intern Opportunities
Peer Support & development
Wellbeing
by Community
People
Activities

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Causes &
Collaborations

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

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Case Study
1.Take care of mental illness risk
• Policies and processes
• Specialized EAP
2.Build wellbeing
• Starting a new conversation
• Education
• Campaigns & projects
3. Campaign for an industry review
• VIDEO (42 secs): What is a fit mind video

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themindroom.com.au
5 Glasshouse Road, Collingwood, Victoria
@themindroom

APS Positive Psychology Workshop - June 2019

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APS Positive Psychology Workshop - June 2019