“An Introduction to Positive Psychology”

William C. Compton

            “The future is not a place we are going to, but one we are creating.  The paths are not to be found but made, and the activity of making them changes both the maker and the destination.” (Unknown author). To me this quote is the essence of the books message. It is a message that is both encouraging and inspiring. No one is a victim of circumstance or of their past because we all have the ability to overcome and create the “good life” for ourselves. This book takes an in-depth look at positive emotions; techniques that promote positive emotions, what areas of our life positive emotions influence, and how positive emotions are incorporated into a person’s life satisfaction.

            Chapter Two discussed some of the benefits and theories behind positive emotions. It is suggested that positive emotion can help a person change or adapt to situations in the present and can also build intellectual and emotional resources for the future. This idea is seen is Fredrickson’s “Broaden and Build” (26) model. Some of the emotional and intellectual resources that positive emotion fosters are an increase in altruism, increase in the efficiency of decision-making, promote creativity, and a decrease in aggression. Fredrickson also suggests, in her “undoing hypothesis”, that positive emotions can actually undo the effects of negative emotions. “Positive emotions help both the body and the mind regain a sense of balance, flexibility, and equilibrium after the impact of negative emotions (27). Can everyone cultivate positive emotions? Although many studies have suggested that hereditary plays a significant role in our ability to cultivate positive emotions it does not mean that a person is unable to experience positive emotion based solely on genetic factors. David Lykken said that “we can influence our level of well-being by creating environments that are more conducive to feelings of happiness and working with our genes (31). Regardless of a person’s genes there are behaviors that can enhance well-being that any person can utilize. One of those behaviors is to set meaningful goals and pursue them with a passionate and motivated spirit. Another behavior stems from the hope theory which says that “hope about the future is the result of believing we can create both realistic plans and enough drive to reach important goals” (39). People who are hopeful are more confident, have greater social support and deal with stress more effectively. As long as a person is actively participating in life it will lead to a greater well being. “It is not which activity people choose but the process of being involved in an active life that really matters” (39).

            Chapter Three also suggests that people play a more active role in achieving happiness than originally thought. The “bottom-up” theory suggests that well-being is a summation of the positive experiences in a person’s life. This theory suggests that “people create their self-rating of subjective well being by summing up a variety of external circumstances and making a judgment” (47). The top-down theory suggests that well-being is related to a person’s tendency to interpret and evaluate experiences in a positive way. Both of these theories are related to personal choice and judgment which means a person can affect and influence their state of well-being. Chapter three suggests that there are six core variables that predict life satisfaction; positive self-esteem, a sense of perceived control, extroversion, optimism, positive social relationships and a sense of meaning and purpose in life. Although some of these variables are related to genetics or environment there is also an element of choice involved. A person can choose to change or adapt with some of these variables in order to create more positive emotions and greater life satisfaction. For example, a sense a meaning and purpose in life is a variable that anyone can cultivate by just striving to find their own personal purpose; whether it is through education, career, or spirituality. The key is finding a balance that works for you with these variables. “People who report higher levels of happiness appear to have found a way to balance demands to meet their own needs with the needs of other people in their world” “As people perceive themselves in a more positive light, they present themselves to others with a certain level of confidence and optimism which in turn fosters a more positive reaction from other people and therefore reinforces their self-esteem” (65).

            Chapter Four and Five discuss several ways of pursing happiness and enhancing positive emotions. Chapter Four discusses the importance of leisure and how to optimally experience leisure activities. Optimally experiencing leisure can lead to “flow” which is also referred to being ‘in the zone’.  Studies have shown that being involved in leisure leads to greater life satisfaction. Chapter Five discusses love and reveals it as the most significant factor of life satisfaction and achieving happiness. Men’s level of happiness increase just by getting married where as women need to be satisfied in the relationship in order to increase their level of happiness. There are choices that both partners in a relationship can make to improve the relationship which in turn will improve life satisfaction. One choice that partners can makes that increase relationships satisfaction is coined “bids for attention” by Julie Gottman. Bids for attention are “small gestures that help each person stay connected to the other. They are usually not grand expressions of love but rather small interactions in which one person invites the other to respond with support of affection” (97). The Gottmans also suggested the following techniques to help nurture a relationship, “enhance your love maps, nurture your fondness and admiration, turn toward each other instead of away, let your partner influence you, solve your solvable problems, overcome gridlock, and create shared meaning” (105-106).

            Chapter Six and Seven discuss the connections between mind and body. “Studies have demonstrated that people have much greater control over some aspects of their physiological processes than was ever believed possible” (111). Studies have shown that positive emotions can increase our immune system functioning. These positive emotions can be sought after and induced through simple activities such as listening to music, journaling, humor, playing with a pet, and having a good cry. Chapter Seven discussed the pursuit of excellence and the fact that excellence can be achieved by those willing to commit to the pursuit. Excellence takes practice, commitment, cognitive skills, and motivation but it is achievable for those willing to take it on.

            Chapter Eight discussed positive mental health over a life span. An interesting concept that resonated with me (and my work with elementary age children) is resilience. “Researchers have come to describe children who do exceptionally well in spite of their environments as resilient in that they seem to know how to bounce back from life’s difficulties” (132). Chapter Eight also discussed using our signature strengths in our everyday life and how this will eventually lead to authentic happiness.

            Chapter Nine discussed counseling psychology and other behavior intervention aimed at increasing happiness. Compton discusses the consequences of the disease model and the fact that it has enabled people to play the victim. “Psychology has come to view people as victims of their unconscious drives, their innate needs, the families they grew up in as children, or the environments in which they exist as adults” (176). Compton says that with this view two things can happen; the therapist takes on total responsibility for treatment and recovery for their “victim” or the patients gives up and they begin to see themselves as a victim. Positive psychology is seeking to change this and is seeking to give that responsibility and power of choice back to the patients so that they can live a fulfilling life.