Throughout this course you are introduced to some of the ways you can boost your happiness and wellbeing, and that of your children, using six key themes that have been shown to improve wellbeing through the way we think about the past, present and future potential.
The first of these six themes is illustrated in the diagram below.
For this first theme, you are shown some practical activities that you can try at home. The benefits of these have all been supported scientifically and can be attempted by yourself during the course. They can also be adapted to work with children of all ages within the home. Being a good role model to our children is also a great way to help enhance their wellbeing.
To get the most out each unit, you may find it is helpful to try to switch off from what has been happening in your day and greet your learning from a place of relaxation.
The following exercise can be a way of doing this, so please feel free to try this. Alternatively, you may have your own way of switching off from the distractions of your day, like making a hot drink or putting on some calming music.
Sit in a comfortable position with your hands resting on your lap. Try to keep your back, neck and head straight and place both of your feet flat on the floor.
Bring your attention to your breath and consciously try to relax your shoulders. Imagine that the muscles in your shoulders are melting into your body and breathe deeply into your belly so that you can feel it expanding.
Press the button below which will set a timer for 1 minute. Close your eyes and continue to focus on your breathing and relaxing your shoulders. It is normal for your mind to wonder, and when this happens try to gently bring it back to your breathing and relaxing.
After a minute you will hear a buzzer. Open your eyes and continue with the course.
One of the key aims of positive psychology is to help people to experience more positive emotions and build more positive relationships.
During the pandemic, it may be that you have spent more time with family members, which in some ways may have been a positive experience. It is also true that due to the pandemic you may have experienced additional pressure and stress, whilst trying to balance the competing demands of work, caring responsibilities and financial uncertainty.
These demands, as well as the uncertainty and fear surrounding the virus, may have caused you to find that maintaining positive emotions and relationships has been challenging.
A key area of positive psychology looks at building more positive emotions and relationships by knowing and using our strengths, rather than our possible weaknesses, in order to apply these to situations in our lives.
Watch this short video, in which Michelle introduces what is meant by character strengths, and how they might help you and your family.
The video highlights that a knowledge of your character strengths can be of particular use during times of difficulties, like the COVID-19 crisis, as it can help to boost your wellbeing, as well as offer ways to build your resilience and cope with challenges.
As an example, during the COVID-19 pandemic many people used humour (a character strength) as a way of lightening the load and connecting with others through funny ‘memes’ on social media. Others were able to use a keen sense of perspective to help them to cope and feel hopeful during the uncertain times.
The following video explains in more details some of the research behind character strengths and how they can be learned, practised and cultivated.
One of the best ways to identify your own character strengths is to complete the free Values in Action Inventory of Strengths (VIA-IS) online resource.
It takes about 15 minutes to answer a series of questions that were developed by Professor Martin Seligman and the late Professor Chris Peterson in 2004.
The resource provides an instant report that contains an overview of your character strength profile, and includes your top five best qualities, or signature strengths. There is also a youth version of the survey and report available for ages 8–17.
Alternatively, if you feel that you would like to do that at another time, the activity below provides a set of statements to help you to identify some of your main character strengths (Rashid & Seligman2018).
Read the statements below and write Yes next to any of the statements that resonate strongly with you.
Description | Write Yes for your signature strength | Character strength identified |
I am good at thinking of new and better ways of doing things. | Creativity | |
I love to explore things, ask questions, and am open to different experiences and activities. | Curiosity | |
I am flexible and open-minded – I think through and examine all sides before deciding. | Judgement (open-mindedness) | |
I love to learn new ideas, concepts, and facts when working, studying or on my own. | Love of learning | |
Friends consult with me on important matters, as they consider me to be wise beyond my age. | Perspective | |
I do not give up in the face of hardship or challenge, even when I am afraid. | Bravery | |
I finish most things, even if I get distracted – I am able to refocus and finish the task. | Persistence | |
I consider myself to be a genuine and honest person, known to be trustworthy. I act consistently with my values. | Honesty (integrity) | |
I am energetic, cheerful, and full of life | Zest (vitality) | |
Showing and receiving genuine love and affection come naturally to me. | Love | |
I love to do kind acts for others, often without being asked. | Kindness | |
I manage myself well in social situations and am known to have good people skills. | Social intelligence | |
I am an active community or team member, and I contribute to the success of my group. | Teamwork | |
I stand up for others when they are treated unfairly, bullied, or ridiculed. | Fairness | |
Others often choose me as a leader as I am known to lead well. | Leadership | |
I do not hold grudges – I forgive those who offend me. | Forgiveness | |
I don’t like to be the centre of attention and prefer others to shine. | Humility | |
I am careful and cautious – I can anticipate any risks and problems of my actions and respond accordingly. | Prudence | |
I manage my feelings and behaviours even in challenging situations – I generally follow rules and routines. | Self-regulation | |
I am moved deeply by beauty in nature, in art (e.g., painting, music, theatre) and/or excellence in many fields of life. | Appreciation of beauty and excellence | |
I express thankfulness for good things through words and actions. | Gratitude | |
I hope and believe that more good things will happen than bad ones. | Hope | |
I am playful and funny, and I use humour to connect with others. | Humour | |
I believe in a higher power and participate in religious or spiritual practices (e.g., prayer, mediation) willingly. | Spirituality |
Take a note of your top five signature strengths from the activity above. Perhaps your top five map onto a particular virtue? You can check this by using the interactive diagram below
Click on the strengths in the interactive diagram below to see some examples of how you can use your signature strengths in your life. Choose one of your strengths and make a plan to use one of the suggestions in your life over the next 24 hours.
A downloadable PDF version of the interactive is available for accessibility or if the interactive doesn't play in your browser.
Continue to work through the suggestions for each of your signature strengths over the course of the week. At the end of each day reflect on how you found the exercise. Was it useful to you? Do you think you will do it again? Consider using a notepad to write down your thoughts.
A lovely activity is the one Michelle mentioned in her video in section 1.1.
Try to identify the character strengths of people you care about and then let them know what these are. It can be an extremely rewarding experience to hear loved ones talk about your strengths and qualities, and they sometimes may pick up on strengths that you have not been able to recognise in yourself.
How do you think this will make you both feel?
Have a look at the following table. It is an adaptation of the previous list of character strengths that you can use to help you to identify the character strengths of the important people in your life.
Write in a person's name against each of the character strengths listed.
Description | Write in a person's name | Character strength identified |
Is good at thinking of new and better ways of doing things. | Creativity | |
Loves to explore things, ask questions, and is open to different experiences and activities. | Curiosity | |
Is flexible and open-minded – thinks through and examines all sides before deciding. | Judgement (open-mindedness) | |
Loves to learn new ideas, concepts, and facts when working, studying or on own. | Love of learning | |
Friends consult them on important matters, they are considered to be wise beyond age. | Perspective | |
They don’t give up in the face of hardship or challenge, even when afraid. | Bravery | |
They finish most things – and are able to refocus when distracted and finish the task. | Persistence | |
They are a genuine and honest person, known to be trustworthy. Acts consistently with their values. | Honesty (integrity) | |
They are energetic, cheerful, and full of life. | Zest (vitality) | |
Loving and being loved comes naturally to them – they value close relationships with others. | Love | |
They love to do kind acts for others, often without being asked. | Kindness | |
They manage themselves well in social situations and are known to have good people skills. | Social intelligence | |
They are an active community or team member, and they contribute to the success of their groups. | Teamwork | |
They stand up for others when they are treated unfairly, bullied, or ridiculed. | Fairness | |
Others often choose them as a leader as they are known to lead well. | Leadership | |
They do not hold grudges and forgive those who offend them. | Forgiveness | |
They don’t like to be the centre of attention and prefer others to shine. | Humility | |
They are careful and cautious. They can anticipate any risks and problems of their actions and respond accordingly. | Prudence | |
They manage their feelings and behaviours even in challenging situations. They generally follow rules and routines. | Self-regulation | |
They are moved deeply by beauty in nature, in art (e.g., painting, music, theatre) and/or excellence in many fields of life. | Appreciation of beauty and excellence | |
They express thankfulness for good things through words and actions. | Gratitude | |
22. They hope and believe that more good things will happen than bad ones. | Hope | |
They are playful, funny, and use humour to connect with others. | Humour | |
They believe in a higher power and participate in religious or spiritual practices (e.g., prayer, mediation) willingly. | Spirituality |
You can continue to build on this activity to help create more positive relationships within your home. When dealing with conflict between family members, it can be more useful to try to focus on appealing to their strengths to resolve tensions.
For example, you might not like what is being said, but the way it is said might show honesty or fairness. This can offer a ‘pause’ during conflict which can help individuals to feel calmer. Feeling appreciated and noticed can go a long way to helping to build more positive relationships.
Another great way to spot strengths in others in to do this whilst watching a movie. This is also something you can do as a family.
Ryan Niemiec, another well-known name in the field of positive psychology, produced some research looking at the benefits of watching ‘positive psychology’ movies as a form of therapy (Niemiec, 2013).
By observing character strengths in action, individuals experience a range of feelings and connections that can lead them to positive behaviour.
The table below lists some the films that were chosen in the latest research by Niemiec (2020).
Film (year) | Character strength exemplar |
Rear Window (1954) | Curiosity |
Amelie (2001) | Kindness |
Frozen (2013) and Frozen 2 (2019) | Bravery |
It’s a Wonderful Life (1946) | Perspective |
Trolls (2016) | Zest |
The Blind Side (2009) | Love |
Juno (2007) | Social intelligence |
12 Angry Men (1957) | Fairness |
Invictus (2009) | Leadership |
Julie and Julia (2009) | Prudence |
Forrest Gump (1994) | Self-regulation |
Wings of Desire (1987) | Appreciation of beauty/excellence |
Groundhog Day (1993) | Gratitude |
Zorba the Greek (1964) | Humour |
Run Lola Run (1998) | Spirituality |
The Imitation Game (2014) | Judgment/critical thinking |
In this unit you have explored why a knowledge of your character strengths and of those around you can be more helpful than focusing on your weaknesses.
Hopefully you have enjoyed identifying your character strengths and you are able to see some ways that you will be able to apply them with your family.
In the next unit we explore the character strength of gratitude and look at how developing this strength can have significant benefits on wellbeing.
Niemiec, R.M. and Wedding, D. (2014) Positive psychology at the movies: Using films to build character strengths and well-being, (2nd ed.) Boston: Hogrefe. |
Rashid, T. and Anjum, A. (2005) 340 ways to use VIA character strengths, Unpublished manuscript, University of Pennsylvania. |
Now go to Unit 3: Gratitude, where you explore the second of our six principles.
References
Carr, A. (2020) Positive Psychology and You, A Self-Development Guide, Oxford, Routledge, pp. 40-42.
Niemec, R.M. (2018) Character strengths interventions: A field guide for practitioners, Boston, MA, Hogrefe.
Niemiec, R.M. (2020) 'Character strengths cinematherapy: Using movies to inspire change, meaning, and cinematic elevation', Journal of Clinical Psychology, 76(8), pp.1447-1462.
Niemiec, R.M. & Wedding, D. (2013) Positive psychology at the movies: Using films to build virtues and character strengths, Hogrefe Publishing.Peterson C. (2006) A primer in positive psychology, Oxford, Oxford University Press, pp. 158-162.
Peterson, C. & Seligman, M.E.P. (2004) Character strengths and virtues: A handbook and classification, New York, Oxford University Press, and Washington, DC, American Psychological Association.
Rashid, T. & Seligman, M. P. (2018) Positive psychotherapy: Clinician manual, Oxford University Press.