Notes on Positive Psychology Lecture

Introduction to Positive Psychology

• Definition: Scientific study of optimal human functioning and happiness.
• Personal Experience:
  • Transition from computer science to psychology at Harvard.
  • Initial academic success did not equate to personal happiness.
  • Shift to positive psychology after witnessing a lack of fulfillment.

Growth of Positive Psychology Course at Harvard

• Course began with 8 students, expanded to nearly 900 in subsequent years.
• Media interest increased due to the class's popularity and its focus on happiness.
• Common misconception: Instructor should be extroverted and charismatic.

Key Principles of Positive Psychology

Permission to Be Human

• Everyone experiences painful emotions (anger, sadness, envy).
• Cultural pressure to suppress these emotions leads to greater intensity.
• Importance of acknowledging and accepting the full range of human emotions.
• Personal anecdote about parenting and experiencing mixed emotions.
• Takeaway: Embrace emotional complexity for better emotional health.

Dealing with Stress

• Stress is a growing issue, particularly among students (45% report depression).
• Causes: Overwhelm from academic and social pressures.
• Need for simplification and focus on quality over quantity in activities.
• Strategies to Manage Stress:
  • Simplify daily tasks.
  • Introduce breaks and minimize multitasking to improve productivity.

The Mind-Body Connection

• Physical Exercise:
  • Exercise can be as effective as psychiatric medication for depression.
  • Regular physical activity is essential for mental health and well-being.
• Mindfulness Meditation:
  • Practice benefits include reduced anxiety and improved mood.
  • Studies show brain changes after meditation practices.
• Breathing Techniques:
  • Deep breathing can reduce stress and promote relaxation.

Focus on the Positive

• Gratitude:
  • Keeping a gratitude journal can significantly enhance happiness levels.
  • Acknowledging small joys leads to a greater appreciation of life.
• Exercise of Appreciation:
  • Regularly express appreciation for people and experiences in life.
  • Avoid taking loved ones for granted to maintain healthy relationships.

Conclusion

• Common sense strategies for improving happiness and well-being:
  • Grant permission to feel all emotions.
  • Schedule recovery breaks.
  • Incorporate regular physical exercise.
  • Meditate or breathe deeply.
  • Practise gratitude daily.
• Emphasis on taking actionable steps to introduce these concepts into daily life.