Table of Contents

Introduction xi

How do you create a science of well-being?

Positive psychology's progress

About this book

1 Happiness and positive emotions 1

What is happiness?

How can happiness be measured?

Why is happiness important?

The broaden-and-build theory

Activity scheduling and behavioural activation

The 3:1 positivity ratio - a cautionary tale?

Could too much happiness be a bad thing?

2 What makes people happier? 19

Is happiness all in your genes?

How important are life circumstances?

National differences in happiness

Hedonic adaptation and the hedonic treadmill

Can positive psychology make people lastingly happier?

Is it possible to say how much of our happiness can be attributed to different factors?

3 Values, well-being and flourishing 35

Are positive emotions all there is to well-being?

The rote of ethical philosophy

Philosophical theories about well-being

Flourishing: objective list theories of well-being

Which theory of well-being is best?

4 Strengths 57

Why strengths?

What are your strengths?

Evidence that a strengths-based approach is beneficial

Are you the best judge of your strengths and weaknesses?

Should you be using your strengths more often or more wisely?

Which strengths should you use?

Which of the three inventories should you use?

5 Accomplishment and achievement 77

Is accomplishment due to nature or nurture?

How positive psychology can help you achieve more

The darker side of achievement

6 Meaning and purpose 97

The pioneering work of Viktor Frankl

Measuring meaning and purpose

The benefits of meaning and purpose

Is the search for meaning a good idea?

Is it true that 'What doesn't kill you makes you stronger'?

The four ingredients of a meaningful life - WIST

Step-by-step planning to increase meaning and purpose

7 Flow 117

What is flow and why is it important?

The eight most important characteristics of flow

The sources of flow

How to increase flow

Microflow

The benefits of flow

Flow and psychotherapy

Limitations and dangers of flow

8 Relationships 135

What are the ingredients of a successful intimate relationship?

Empirically validated findings on how to improve relationships

How positive psychology can bolster Gottman's principles

Active and constructive responding

Friendships and positive work relationships

9 Managing difficulties: resilience and CBT 153

Resilience

Cognitive behavioural therapy (CBT)

Thinking traps

What to do about realistic negative thoughts

Changing your behaviour

Problem solving

The body and resilience

Other ways to help you be more resilient

Real-time resilience

Problem-specific CBT

10 Emotional intelligence, meditation and mindfulness 187

What is emotional intelligence?

Why is emotional intelligence important?

How to become more emotionally intelligent

Our evolved brains

What is mindfulness?

Acceptance and commitment therapy (ACT)

Meditation

11 Wisdom 205

What is wisdom?

Psychological theories of wisdom

Do you get wiser as you get older?

The wisdom in positive psychology

The need for practical wisdom

The potential contribution of philosophy

12 Positive psychology in practice 227

Positive psychology self-help

Positive psychology coaching and psychotherapy

Positive CBT

Positive psychology in education

Positive psychology in the workplace

Appendix A The thoughts and behaviours log 241

Appendix B The positive psychology toolkit 247

Further reading 249

Recommended websites 261

Endnotes 263

Index 273