Welcome to our Blog

Here, we share all things positive psychology, strengths, and values to optimize wellbeing. Our articles and exercises on mindful living, happiness exercises, and more are designed to be easily incorporated into daily living, work, and other areas of life.

The Power of Positive Psychology

Positive Psychology is a branch of Psychology that focuses on the positive aspects of human behavior and wellbeing, rather than the traditional focus on mental illness and dysfunction. It emphasizes the importance of positive emotions, strengths, and virtues in promoting wellbeing. The phrase Positive Psychology was coined by Abraham Maslow in 1954. In the 1990s Martin Seligman propelled Positive Psychology to gain recognition in the field of Psychology. It was embraced as a powerful approach to promoting wellbeing, and has been applied in clinical practice, education, and organisational development. Positive Psychology believes that all individuals have the capacity for growth and self-improvement, and that by focusing on their strengths and positive qualities, they can lead more fulfilling and meaningful lives. It emphasises the importance of positive emotions - joy, gratitude, and hope - to be practiced daily. One of the key principles of Positive Psychology is the ability to overcome adversity and challenges. Research shows that individuals who develop positive practices cope better with stress and setbacks. They are more likely to experience positive emotions and life satisfaction. While emphasising the importance of positive emotions, positive psychology also focuses on developing character strengths and virtues. Individuals identify and cultivate their key strengths, such as creativity, kindness, and perseverance, and use these to enhance their wellbeing and contribute to the well-being of others. Positive Psychology has been applied clinical practice, education and organisational development. In clinical practice, positive psychology interventions have been shown to be effective in promoting mental wellbeing, and in helping individuals to reframe mental health challenges. In education, Positive Psychology has been used to promote the wellbeing and academic success of students. Research shows that students who cultivate positive emotions, character strengths, and strength of spirit engage more in their learning, and achieve higher levels of academic success. In organisational development, Positive Psychology creates positive work environments promot ing employee wellbeing and performance. Fostering positive emotions, strengths, and virtues in the workplace, creates cultures of thriving and strength of spirit, enhanced employee engagement and productivity. Positive Psychology has had a profound impact on the field of Psychology, providing a framework for preserving and promoting wellbeing. Focusing on positive aspects of human behavior and encouraging individuals to build positive emotions, as well as character strengths, Positive Psychology transforms the way we understand and support mental health and wellbeing. It is a powerful approach to promoting the flourishing of individuals and communities.

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Monthly Share

Once a month, we'll be sharing a new article or exercise to help enhance your wellbeing. These shares will include tips and practices that you have found to be effective in optimizing overall wellbeing.  So, please get in touch and share.  Imagine a whole community of Optimisers!  Be the one who let's your good grow into the lives of others.

Topic Themes

Our blog posts will often cover Positive Psychology and strength-based practices. You can expect to find content on mindfulness practices, somatic practices, and more.  All of this is designed to allow the good that is inside of us, to grow outward.

SHARE OF THE MONTH: APRIL 2024 

PRACTICE FORGIVENESS?

Forgiveness is the act of letting go of feelings of anger, resentment, and bitterness toward thise who have hurt us. It is an essential aspect of one's emotional and mental wellbeing, as it can have a profound impact on our physical and psychological health. The act of forgiveness does not condone or excuse the actions of the person who hurt us, but rather it frees us from the burden of holding onto the pain and allows us to move forward in a positive way. First and foremost, forgiveness has been shown to reduce stress and anxiety. Holding onto feelings of anger and resentment can lead to chronic stress, which can have detrimental effects on one's overall wellbeing. Stress has been linked to a variety of health issues, including heart disease, high blood pressure, and weakened immune system. By practicing forgiveness, we can alleviate the stress and anxiety brought on by holding onto negative emotions, which ultimately improves our physical health. Furthermore, forgiveness can lead to improved mental health. Holding onto feelings of anger and resentment can lead to extended periods of low mood, depression, and other mental issues. Letting go of these negative emotions through forgiveness can lead to  increased happiness, and a greater sense of emotional wellbeing. It allows us to free ourselves from the mental burden of holding onto grudges and resentment, leading to greater peace of mind and a more positive outlook on life. In addition, forgiveness can improve our relationships with others. Holding onto grudges and resentment retains tension and conflict in our relationships, which can negatively impact our overall wellbeing. By practicing forgiveness, we can repair and strengthen our relationships with others, leading to greater social support and an overall stronger positive support system. This can creates increased feelings of belonging and connection, which are essential for our emotional and psychological wellbeing. Forgiveness enables personal growth and empowerment. By letting go of negative emotions and moving forward in a positive way, we can grow and learn from the experience. It brings greater self-awareness and  the power to take control of our emotions while choosing to relinquish the pain and move forward in a positive way. This allows for greater Strength of Spirit, an improved sense of self-worth and confidence, all of which contribute to our overall wellbeing. In conclusion, forgiveness is an essential aspect of our emotional and mental wellbeing. It helps us reduce stress and anxiety, improves mental health, strengthens relationships with others, and gifts us with personal growth and empowerment. By practicing forgiveness, we liberate ourselves from the burden of negative emotions and move forward to greater overall wellbeing. Be well 🙏 
 
To support your exploration into forgiveness I would recommend reading the book Loving-Kindness by Sharon Salzberg
Also, practice the Loving-Kindness meditation by Sharon Salzberg
 
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SHARE OF THE MONTH: MAY 2024
BALANCE: EXPLORING IMPOSTER SYNDROME
 
Imposter syndrome is a psychological phenomenon in which we doubt our accomplishments and have a persistent fear of being exposed as a fraud. It is characterised by feelings of inadequacy and a persistent belief that we do not deserve the success we can achieve, or have achieved. Despite evidence to the contrary, when we have imposter syndrome we continue to feel like we are not good enough and that  our success is due to luck or other external factors. Imposter syndrome can have a significant impact on our mental health and wellbeing. Then feelings of anxiety, depression, and low self-esteem ensue. Imposter syndrome may mean that we struggle with perfectionism and have a constant need to prove ourselves to others. This often leads to burnout along with a lack of satisfaction and fulfillment in our personal and professional lives.
 
There are several factors that contribute to the development of imposter syndrome. It often stems from early experiences of not feeling good enough or being constantly compared to others. It can also be influenced by a demanding interpersonal relationships, work or academic environment, where there is a high level of pressure to succeed - so the environment is competitive. Additionally, when are high-achieving and ambitious we may be more prone to experiencing imposter syndrome, as we set high expectations for ourselves. We may then feel like we are not living up to our own standards.
It is important to recognise that imposter syndrome is a common experience that many people struggle with it at some point in their lives. However, there are strategies that can help individuals overcome imposter syndrome to develop a healthier and more balanced self-perception. One approach is to challenge negative thought patterns and replace them with more realistic and self-affirming beliefs. This can involve acknowledging and celebrating our accomplishments, seeking support from others, and reframing situations in a more positive light. Look at past challenges that have been successfully navigated, that have led to achievements.  It is the evidence within that, that can allow  reframe of thought and peace of mind. 
It may also be helpful to set more realistic and attainable goals and to focus on progress rather than perfection.
Seeking support from others, such as friends, family, or a therapist, can also be beneficial in addressing imposter syndrome. Talking openly about feelings of inadequacy and self-doubt can provide validation and reassurance, and help us to recognise that we are not alone our struggles.
Another important aspect of overcoming imposter syndrome is developing self-compassion and self-acceptance. This involves treating ourselves with kindness and understanding, and recognising that everyone makes mistakes and faces challenges at some point in our lives. Practicing self-care, such as engaging in activities that bring joy and relaxation, can also be helpful in combating feelings of not being good enough. This will create positive affect and we will then begin to seek out more of the same joyful and relaxing experiences. Thus in turn allows for a buffer against the challenges because we now have a reservoir of resources to help us back up. 
And so, imposter syndrome is a common and challenging experience that can have a significant impact on our mental health and wellbeing. But strategies are available to us to help us manage and overcome this phenomenon. Such positive practices enable the development of a more balanced self-perception. By challenging negative thought patterns, seeking support from others, and practiSing self-compassion, we can learn to recognise and appreciate our own strengths and accomplishments, which is where the balance sits. This is the power of Positive Psychology in the promotion and preservation of Wellbeing. Be well 🙏 
 
For self-compassion, see the work of Kristen Neff
For positive affect and building a reservoir of resources, see the work of Barbara Fredrickson's Broaden and Build Theory
 
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SHARE OF THE MONTH: JUNE 2024
CHARACTER STRENGTHS
 
Character strengths are the positive traits and qualities that we as individuals possess, and they play a significant role in shaping our behavior, thoughts, and actions.
Practicing character strengths has a profound impact on our overall wellbeing, as well as on our relationships, work, and positive engagement with the world.
There are 24 character strengths identified by Positive Psychology, and these strengths can be classified under six broad virtues: wisdom, courage, humanity, justice, temperance, and transcendence. By actively practicing these character strengths, we can experience a range of benefits that can lead to a more fulfilling and meaningful life.
 
One of the most significant impacts of practicing character strengths is the enhancement of mental and emotional wellbeing. Research has consistently shown that individuals who actively engage with their character strengths experience lower levels of depression, anxiety, and stress. By utilising their strengths, we can build resilience, overcome challenges, and develop a more positive outlook on life. For example, those who practice the strengths of gratitude and hope are more likely to experience higher levels of life satisfaction and overall happiness. Additionally, practicing character strengths can have a profound impact on our relationships and social interactions. When we are aware of our strengths and actively engage with them, we are more likely to have deeper and more meaningful connections with others. For instance, people who practice the strength of kindness are more empathetic, compassionate, and supportive, which can lead to stronger and more positive relationships with friends, family, and colleagues. Moreover, practicing character strengths can enhance our performance and achievement in various areas of life.
When we utilise our strengths at work or in our academic pursuits we are more likely to experience higher levels of motivation, engagement, and productivity. For example, those who practice the strengths of perseverance and self-regulation are better able to stay focused, overcome obstacles, and achieve their goals.
 
Practicing character strengths can lead to a greater sense of purpose and fulfillment in life. To align our actions and decisions with our strengths, makes us more likely to experience a profound sense of meaning and fulfillment. Individuals who practice the strength of forgiveness are better able to let go of negative emotions and move forward with a sense of peace and contentment.
And so, practicing character strengths has a profound impact on our overall wellbeing, relationships, and engagement with the world. By actively engaging with our strengths, we can experience improved mental and emotional wellbeing, enhanced relationships, increased performance and achievement, and a greater sense of purpose and fulfillment. It is therefore essential for us to identify our character strengths and integrate them into our daily lives in order to experience the numerous benefits that come from living a strengths-based life. Be well 🙏 
 
To identify your signature Character Strengths, visit the VIA Character Strengths website and complete the Strengths survey.
 
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SHARE OF THE MONTH: JULY 2024
GRATITUDE - A 30-DAY CHALLENGE 
 
In recent years, there has been a growing emphasis on the importance of gratitude in our wellbeing practice. Gratitude is often described as the appreciation for what we have, rather than focusing on what we lack. This shift in perspective can have a profound impact on our overall wellbeing, and it is often seen as a eudaimonic practice that can lead to long-term happiness and fulfillment.
 
Eudaimonia, a term coined by the ancient Greek philosopher Aristotle, refers to the state of flourishing and living a life of purpose and meaning. IItis often contrasted with the term hedonic happiness, which is based on the pursuit of pleasure and the avoidance of pain.
Gratitude, as a eudaimonic practice, aligns with the goal of living a fulfilling and purposeful life. When we practice gratitude, we are cultivating a mindset of abundance and appreciation. Instead of dwelling on what we lack or what is going wrong in our lives, we focus on the positive aspects and the things that we are grateful for. This shift in perspective can have a profound impact on our overall wellbeing. Studies have shown that individuals who practice gratitude on a regular basis report higher levels of happiness, optimism, and life satisfaction.
One of the reasons why gratitude is considered a eudaimonic practice is that it fosters a sense of connection and social support. When we express gratitude towards others, whether it is through a simple thank you or a heartfelt note, we are acknowledging the kindness and generosity of others. This not only strengthens our social bonds but also reinforces our sense of belonging and community. Research has also shown that individuals who feel connected to others and have strong social support are more likely to experience positive emotions and overall wellbeing.
 

Gratitude is also linked to greater resilience and emotional regulation. When we practice gratitude, we are training our minds to focus on the positive aspects of our lives, even in challenging times. This can help us cope with adversity and stress more effectively. Instead of ruminating on negative thoughts and emotions, we are able to reframe our experiences and find silver linings. This ability to find meaning and purpose in difficult situations is a key component of eudaimonic happiness. Also, gratitude has been associated with improved physical health. Studies have shown that individuals who practice gratitude regularly have lower levels of stress, reduced inflammation, and better immune function. This is likely due to the positive emotions and mental outlook that gratitude cultivates, which in turn can have a ripple effect on our physical wellbeing.

Therefore gratitude is a eudaimonic practice that can have profound effects on our overall wellbeing. By cultivating a mindset of appreciation and abundance, we can experience greater happiness, resilience, and social connection. Incorporating gratitude into our daily lives can lead to a more fulfilling and purposeful existence, aligning with the principles of eudaimonia. It is clear that gratitude is not just a feel-good practice, but a fundamental aspect of our overall wellbeing.

 

Join me on my 30 days of Gratitude challenge using a journal and reflection to deepen our awareness of what is good in our daily lives. Each week will have a central theme so we can look for gratitude in that area.  Hope you will join me. Be well 🙏 

 

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SHARE OF THE MONTH: AUGUST 2024

MEANING AND PURPOSE

In the realm of positive psychology, meaning and purpose are pivotal to our overall wellbeing and fulfilment. Meaning involves understanding our life's significance, while purpose is about having goals that drive us forward. Integrating these concepts into our daily lives can transform our experiences, making every moment more enriching and intentional.

At Work: Finding meaning in our professional lives can significantly enhance job satisfaction and productivity. Start by identifying how your role contributes to the broader goals of your organisation. For instance, if we work in healthcare, we can remind ourselves of the lives we impact daily. Setting personal goals that align with our values, such as improving patient care or fostering a supportive team environment, can also provide a sense of purpose.

In Family: Our relationships with family can be a profound source of meaning. Engage in activities that strengthen these bonds, like having regular family meals together, or weekend outings together. Show appreciation and support for each family member's goals and achievements. By fostering a nurturing environment, we create a shared sense of purpose and belonging.

Inner-Self: Developing a deeper connection with ourselves is crucial. Practice mindfulness and self-reflection to understand our values and passions. Set aside time for activities that align with these, whether it's pursuing a hobby, volunteering, or simply taking a moment to meditate. These practices help cultivate a sense of purpose and inner peace.

Finding purpose in life offers numerous benefits that can significantly enhance your overall well-being and satisfaction. Here are some key advantages:

Enhanced Mental Wellbeing: Having a clear sense of purpose can help you navigate life's challenges with greater resilience, reducing feelings of stress and anxiety.
Improved Mood: Purposeful living is associated with higher levels of happiness and contentment, contributing to a more positive outlook on life.
Increased Motivation and Productivity
Goal-Oriented Focus: When you have a purpose, you are more likely to set and achieve meaningful goals, which can boost your motivation and productivity.
Sustained Effort: Purpose provides the drive to persist through difficulties, helping you stay committed to your tasks and projects.
Better Physical Health
Healthier Lifestyle Choices: People with a strong sense of purpose are more likely to engage in healthy behaviours, such as regular exercise and balanced nutrition.
Longevity: Research suggests that having a purpose in life is linked to a longer lifespan, as it encourages healthier habits and reduces the risk of chronic diseases.
Stronger Relationships
Deeper Connections: Purposeful individuals often build stronger, more meaningful relationships, as they are more empathetic and supportive.
Community Engagement: A sense of purpose can lead to greater involvement in community and social activities, fostering a sense of belonging and connection.
Personal Growth and Fulfilment
Self-Discovery: Pursuing your purpose helps you understand your values, strengths, and passions, leading to personal growth and self-awareness.
Sense of Achievement: Achieving goals aligned with your purpose brings a profound sense of fulfilment and accomplishment.

Call to Action
Take a moment to reflect on what gives your life meaning and purpose. Whether it's through your career, relationships, or personal interests, identifying and pursuing your purpose can lead to a more fulfilling and enriched life. Start small, set meaningful goals, and embrace the journey towards a purposeful existence.

Mindfulness, the practice of being present and fully engaged in the moment, can significantly contribute to finding meaning in life. Here are some ways mindfulness enhances our sense of purpose:

Increased Self-Awareness
Understanding Values: Mindfulness helps you become more aware of your thoughts, feelings, and behaviours, allowing you to identify what truly matters to you. This self-awareness is crucial for discovering your values and aligning your actions with them.
Clarity of Purpose: By regularly practicing mindfulness, you can gain clarity on your goals and aspirations, making it easier to define and pursue your purpose.
Enhanced Focus and Presence
Living in the Moment: Mindfulness encourages you to focus on the present rather than worrying about the past or future. This presence allows you to fully engage with your activities and relationships, making them more meaningful.
Intentional Actions: Being mindful helps you act with intention rather than on autopilot. This intentionality can transform everyday tasks into purposeful actions that contribute to your overall sense of meaning.
Improved Emotional Regulation
Resilience: Mindfulness practices can enhance your ability to cope with stress and adversity, helping you stay connected to your purpose even during challenging times.
Positive Emotions: By fostering a non-judgmental awareness of your experiences, mindfulness can increase positive emotions like gratitude and compassion, which are closely linked to a sense of meaning.
Strengthened Relationships
Empathy and Connection: Mindfulness enhances your ability to listen and respond empathetically, improving your relationships and creating a deeper sense of connection and purpose.
Quality Interactions: Being fully present in your interactions with others can make your relationships more meaningful and fulfilling.
Practical Examples
At Work: Practicing mindfulness can help you stay focused on your tasks, appreciate your contributions, and find meaning in your professional role.
In Family: Mindfulness allows you to be fully present with your loved ones, enhancing your relationships and creating meaningful family moments.
Inner-Self: Through mindfulness, you can connect with your inner self, understand your passions, and align your actions with your values, fostering a deeper sense of purpose.
Call to Action
Incorporate mindfulness into your daily routine to enhance your sense of meaning and purpose. Start with simple practices like mindful breathing, meditation, or mindful walking. By being present and intentional, you can transform your everyday experiences into meaningful moments that contribute to a fulfilling life.

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SHARE OF THE MONTH: SEPTEMBER 2024

POST-TRAUMATIC GROWTH

Life is an unpredictable journey, often marked by unexpected challenges and adversities. While these experiences can be profoundly distressing, they also hold the potential for significant personal growth. This phenomenon, known as Post-Traumatic Growth (PTG), is a testament to the resilience of the human spirit and aligns closely with the principles of Positive Psychology and Wellbeing.

Understanding Post-Traumatic Growth

Post-Traumatic Growth refers to the positive psychological changes that occur as a result of struggling with highly challenging life circumstances. Unlike resilience, which is about bouncing back to a previous state, PTG involves a transformation that leads to a higher level of functioning than before the trauma 

 

This growth can manifest in various ways, including improved relationships, a greater appreciation for life, and a deeper sense of personal strength 

The Five Domains of PTG

Psychologists Richard Tedeschi and Lawrence Calhoun, who first introduced the concept of PTG, identified five key domains where growth can occur:

New Opportunities: Traumatic experiences can open up new paths and opportunities that were previously unconsidered.

Improved Relationships: Survivors often develop stronger, more meaningful relationships with others, including those who have shared similar experiences.

Personal Strength: Overcoming adversity can lead to a newfound sense of inner strength and resilience.

Appreciation for Life: Traumatic events can lead to a deeper appreciation for the simple joys and the preciousness of life.

Spiritual Change: Many individuals experience a shift in their spiritual beliefs or a deeper connection to their faith.

Positive Psychology and PTG

Positive psychology, a field that focuses on the strengths and virtues that enable individuals and communities to thrive, provides a framework for understanding and fostering PTG. Here are some principles of positive psychology that can facilitate PTG:

Finding Meaning: Positive psychology emphasises the importance of finding meaning in life’s challenges. This can involve reinterpreting the trauma in a way that highlights personal growth and learning

Fostering Resilience: Building resilience is crucial for PTG. This involves developing coping strategies, maintaining a positive outlook, and seeking support from others

Cultivating Gratitude: Practicing gratitude can help individuals focus on the positive aspects of their lives, even in the face of adversity 

Strengthening Relationships: Positive psychology underscores the importance of social connections. Strong relationships provide emotional support and can help individuals navigate their trauma 

Practical Steps to Encourage PTG

Seek Support: Engage with supportive friends, family, or support groups. Sharing your experiences can provide comfort and new perspectives.

Reflect and Reframe: Take time to reflect on your experiences and consider how they have contributed to your personal growth. Reframing the trauma in a positive light can be empowering.

Set New Goals: Identify new goals and opportunities that have emerged from your experiences. This can provide a sense of purpose and direction.

Practice Self-Care: Prioritise your physical and mental well-being. Activities such as exercise, meditation, and hobbies can help you manage stress and maintain a positive outlook.

 

Post-Traumatic Growth is a powerful reminder that even in the face of profound adversity, there is potential for positive change and growth. By embracing the principles of positive psychology, individuals can navigate their trauma, find new meaning, and emerge stronger and more resilient. Remember, the journey of PTG is unique to each person, and it’s important to be patient and compassionate with yourself as you navigate this transformative process.

If you have any questions or need further support, feel free to reach out. Your journey towards growth and resilience is a testament to your strength and courage.

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SHARE OF THE MONTH: OCTOBER 2024

SELF-COMPASSION

In our fast-paced world, it's easy to be our own harshest critics. We often hold ourselves to impossibly high standards and berate ourselves for any perceived shortcomings. However, embracing self-compassion can transform this inner dialogue, fostering a kinder, more supportive relationship with ourselves. This concept, deeply rooted in positive psychology, offers a pathway to greater emotional resilience and overall well-being.

Understanding Self-Compassion

Self-compassion involves treating yourself with the same kindness, understanding, and acceptance that you would offer to a good friend 

It means recognizing that everyone makes mistakes and experiences difficulties, and that these moments do not define our worth. Dr. Kristin Neff, a leading researcher in this field, identifies three core components of self-compassion 

 

Self-Kindness: Being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or being self-critical.

Common Humanity: Recognizing that suffering and personal inadequacy are part of the shared human experience – something we all go through rather than something that happens to "me" alone.

Mindfulness: Holding our painful thoughts and feelings in balanced awareness, rather than over-identifying with them.

The Benefits of Self-Compassion

Practicing self-compassion has numerous benefits, including reduced anxiety and depression, greater emotional resilience, and improved overall well-being 

By being kinder to ourselves, we can break the cycle of negative self-talk and cultivate a more positive and supportive inner dialogue.

Positive Psychology and Self-Compassion

Positive psychology, which focuses on the strengths and virtues that enable individuals and communities to thrive, provides a framework for understanding and fostering self-compassion. Here are some principles of positive psychology that can enhance self-compassion:

Mindfulness: Practicing mindfulness helps us stay present and observe our thoughts and feelings without judgment. This awareness allows us to respond to ourselves with kindness and understanding 

Gratitude: Cultivating gratitude can shift our focus from what we perceive as lacking to what we appreciate in our lives, fostering a more positive outlook 

Self-Acceptance: Embracing our imperfections and recognizing our inherent worth can help us develop a more compassionate relationship with ourselves.

Practical Steps to Cultivate Self-Compassion

Practice Mindfulness: Engage in mindfulness meditation or simply take a few moments each day to observe your thoughts and feelings without judgment 

Write a Self-Compassion Letter: Write a letter to yourself expressing understanding and compassion for a difficult situation you are facing. This exercise can help you process your emotions and offer yourself kindness 

Use Positive Affirmations: Repeat affirmations that promote self-compassion, such as "I am worthy of love and kindness" or "I accept myself as I am" 

Seek Support: Connect with others who understand and support your journey toward self-compassion. Sharing your experiences can provide comfort and new perspectives 

 

Embracing self-compassion is a powerful way to transform your relationship with yourself. By treating yourself with kindness, understanding, and acceptance, you can foster greater emotional resilience and well-being. Remember, self-compassion is a practice that takes time and patience, so be gentle with yourself as you embark on this journey.

If you have any questions or need further support, feel free to reach out. Your journey towards self-compassion is a testament to your strength and courage.

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SHARE OF THE MONTH: NOVEMBER 2024

POSITIVE SOCIAL SYSTEMS

 

We are all interconnected. The quality of our social systems has profound impacts on our wellbeing. Positive social systems, which emphasize supportive relationships, shared values, and collective wellbeing, are essential for fostering thriving communities. This concept, rooted in positive psychology, offers a framework for creating environments where individuals and groups can flourish together.

Understanding Positive Social Systems

Positive social systems are networks of relationships and structures that promote the wellbeing of individuals and communities. These systems are characterized by mutual support, shared goals, and a focus on collective strengths 

 

By fostering positive interactions and environments, we can enhance the overall quality of life for everyone involved.

The Principles of Positive Social Systems

Positive social systems are built on several key principles that align with the core tenets of positive psychology:

Positive Relationships: Strong, supportive relationships are the foundation of positive social systems. These connections provide emotional support, foster trust, and encourage collaboration 

Shared Values and Goals: Communities thrive when they have a common purpose and shared values. This sense of unity helps align individual efforts towards collective wellbeing 

Strengths-Based Approach: Focusing on the strengths and potential of individuals and groups helps to build a positive and empowering environment 

Resilience and Adaptability: Positive social systems are resilient and adaptable, able to respond effectively to challenges and changes 

Positive Psychology and Social Systems

Positive psychology, which focuses on enhancing wellbeing through the cultivation of strengths and positive experiences, provides valuable insights into building positive social systems. Here are some principles of positive psychology that can be applied to social systems:

PERMA Model: Developed by Martin Seligman, the PERMA model emphasizes Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. These elements are crucial for creating thriving social systems 

Community Resilience: Building resilience within communities involves fostering strong social networks, promoting adaptive coping strategies, and encouraging a positive outlook 

Collective Efficacy: The belief in the collective ability to achieve goals and overcome challenges is essential for positive social systems. This sense of collective efficacy can be strengthened through shared experiences and collaborative efforts 

Practical Steps to Build Positive Social Systems

Foster Positive Relationships: Encourage open communication, empathy, and mutual support within your community. Strong relationships are the cornerstone of positive social systems 

Promote Shared Values and Goals: Identify and promote common values and goals that unite your community. This sense of shared purpose can enhance cooperation and collective wellbeing 

Focus on Strengths: Recognise and celebrate the strengths and contributions of individuals and groups. This strengths-based approach can empower and motivate community members 

Enhance Resilience: Develop strategies to enhance community resilience, such as creating support networks, promoting adaptive coping mechanisms, and encouraging a positive outlook 

 

Building positive social systems is a powerful way to enhance the wellbeing of individuals and communities. By fostering supportive relationships, promoting shared values, and focusing on collective strengths, we can create environments where everyone can thrive. Remember, the journey towards building positive social systems is ongoing and requires the collective effort of all community members.

If you have any questions or need further support, feel free to reach out. Your commitment to fostering positive social systems is a testament to your dedication to community wellbeing.

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SHARE OF THE MONTH: DECEMBER 2024

MINDFULNESS - END OF YEAR GRATITUDE

 

Set Aside Time for Reflection: Dedicate time to reflect on the past year. Find a quiet space where you can focus without distractions 

Practice Mindful Breathing: Begin your reflection with a few minutes of mindful breathing. This helps centre your mind and prepares you for a deeper reflection 

Gratitude Journaling: Write down the experiences, people, and moments you are grateful for. Be specific and focus on the details that made these moments special 

Reflective Meditation: Spend time meditating on the positive experiences of the past year. Allow yourself to fully experience the emotions associated with these memories 

Express Gratitude: Take the time to express your gratitude to the people who have made a difference in your life. This can be through a heartfelt note, a phone call, or a simple thank you 

 

Embracing end-of-year Gratitude through Mindfulness is a powerful way to reflect on the past year and prepare for the year ahead. By being fully present and appreciative of the positive moments and experiences, we can cultivate a deeper sense of fulfilment and well-being. Remember, the practice of mindful gratitude is ongoing and can be integrated into your daily life.

If you have any questions or need further support, feel free to reach out. Your commitment to practicing gratitude mindfully is a testament to your dedication to personal growth and wellbeing.

 

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SHARE OF THE MONTH: JANUARY 2025

HUMAN STRENGTHS

 

Let's kick-start the year with a reminder of our strengths as humans. Every individual possesses unique strengths that, when recognized and nurtured, can lead to a fulfilling and meaningful life. Embracing human strengths is a core principle of positive psychology, which focuses on enhancing well-being by cultivating these strengths and positive emotions. This approach offers a pathway to personal growth, resilience, and overall life satisfaction.

Understanding Human Strengths

Human strengths are the positive traits and abilities that contribute to our overall well-being and enable us to thrive. These strengths can be categorized into various domains, such as wisdom, courage, humanity, justice, temperance, and transcendence 

 

By identifying and leveraging our strengths, we can enhance our personal and professional lives, build stronger relationships, and contribute positively to our communities.

 

The VIA Classification of Strengths

The VIA (Values in Action) Classification, developed by psychologists Martin Seligman and Christopher Peterson, is a widely recognized framework for understanding and categorizing human strengths 

 

The VIA Classification includes 24 character strengths, grouped into six broad categories:

Wisdom and Knowledge: Cognitive strengths that involve the acquisition and use of knowledge (e.g., creativity, curiosity, judgment).

Courage: Emotional strengths that involve the exercise of will to accomplish goals in the face of opposition (e.g., bravery, perseverance, honesty).

Humanity: Interpersonal strengths that involve tending and befriending others (e.g., love, kindness, social intelligence).

Justice: Civic strengths that underlie healthy community life (e.g., teamwork, fairness, leadership).

Temperance: Strengths that protect against excess (e.g., forgiveness, humility, prudence).

Transcendence: Strengths that forge connections to the larger universe and provide meaning (e.g., appreciation of beauty, gratitude, hope).

Positive Psychology and Human Strengths

Positive psychology, founded by Martin Seligman, emphasizes the importance of identifying and nurturing human strengths to enhance wellbeing

Here are some principles of positive psychology that can help us embrace and cultivate our strengths:

 

Strengths-Based Approach: Focusing on our strengths rather than our weaknesses can lead to greater happiness and fulfilment. By recognizing and leveraging our strengths, we can achieve our goals more effectively and enjoy a greater sense of accomplishment.

PERMA Model: The PERMA model, which stands for Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment, provides a framework for understanding and enhancing well-being. By aligning our strengths with these elements, we can create a more balanced and fulfilling life.

Growth Mindset: Adopting a growth mindset, which involves believing in our ability to develop and improve our strengths, can lead to greater resilience and success 

Practical Steps to Embrace Human Strengths

Identify Your Strengths: Take the VIA Character Strengths Survey or other assessments to identify your unique strengths. Understanding your strengths is the first step towards leveraging them effectively 

Cultivate Your Strengths: Find opportunities to use and develop your strengths in your daily life. This can involve setting goals that align with your strengths, seeking feedback, and engaging in activities that challenge and inspire you 

Celebrate Your Strengths: Acknowledge and celebrate your strengths and achievements. This can boost your confidence and motivation to continue growing 

Support Others: Encourage and support others in recognizing and developing their strengths. Building a strengths-based community can enhance collective well-being and foster positive relationships 

 

Embracing human strengths is a powerful way to unlock our potential and enhance our well-being. By recognizing and nurturing our unique strengths, we can lead more fulfilling and meaningful lives. Remember, the journey of embracing human strengths is ongoing and requires a commitment to personal growth and self-discovery.

 

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 SHARE OF THE MONTH: FEBRUARY 2025

VIRTUES AND VALUES

 

Virtues and values are the guiding principles that shape our actions, decisions, and interactions with others. They form the foundation of our character and play a crucial role in leading a fulfilling and meaningful life. Positive psychology, which focuses on enhancing wellbeing through the cultivation of strengths and positive experiences, provides valuable insights into the importance of virtues and values.

Understanding Virtues and Values

Virtues are positive traits or qualities deemed to be morally good and desirable in a person. They are the building blocks of good character and include qualities such as honesty, courage, compassion, and integrity 

Values, on the other hand, are the principles or standards of behaviour that guide our actions and decisions. They reflect what is important to us and can include concepts such as respect, responsibility, and fairness 

 

The Role of Virtues and Values in Positive Psychology

Positive psychology emphasises the importance of identifying and nurturing virtues and values to enhance wellbeing and promote a flourishing life. Here are some key principles of positive psychology that relate to virtues and values:

Character Strengths: Positive psychology recognises 24 character strengths, which are positive traits expressed through thoughts, feelings, and behaviours. These strengths are categorised into six virtues: wisdom, courage, humanity, justice, temperance, and transcendence 

By identifying and cultivating these strengths, individuals can enhance their wellbeing and lead more fulfilling lives.

PERMA Model: Developed by Martin Seligman, the PERMA model emphasises Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. Virtues and values play a crucial role in each of these elements, contributing to overall wellbeing 

Strengths-Based Approach: Focusing on our virtues and values, rather than our weaknesses, can lead to greater happiness and fulfilment. By recognising and leveraging our strengths, we can achieve our goals more effectively and enjoy a greater sense of accomplishment 

 

Practical Steps to Embrace Virtues and Values

Identify Your Virtues and Values: Reflect on the qualities and principles that are most important to you. Consider taking assessments such as the VIA Character Strengths Survey to gain insights into your unique strengths 

Cultivate Your Virtues: Find opportunities to practice and develop your virtues in your daily life. This can involve setting goals that align with your values, seeking feedback, and engaging in activities that challenge and inspire you 

Live by Your Values: Make a conscious effort to align your actions and decisions with your values. This can enhance your sense of integrity and fulfilment 

Encourage Others: Support and encourage others in recognising and developing their virtues and values. Building a values-based community can enhance collective wellbeing and foster positive relationships 

 

Embracing virtues and values is a powerful way to enhance our wellbeing and lead a fulfilling life. By recognising and nurturing these guiding principles, we can build strong character, achieve our goals, and contribute positively to our communities. Remember, the journey of embracing virtues and values is ongoing and requires a commitment to personal growth and self-discovery.

If you have any questions or need further support, feel free to reach out. Your commitment to embracing virtues and values is a testament to your dedication to personal growth and wellbeing.

 

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SHARE OF THE MONTH: MARCH 2025

CREATIVITY

 

Creativity is a powerful force that drives innovation, problem-solving, and personal fulfilment. It allows us to see the world in new ways, make unique connections, and express ourselves authentically. Embracing creativity is a core principle of positive psychology, which focuses on enhancing wellbeing by cultivating strengths and positive experiences. This approach offers a pathway to unlocking our creative potential and leading a more vibrant life.

Understanding Creativity

Creativity involves the ability to generate new ideas, solutions, and expressions that are both novel and valuable 

 

It is not limited to artistic endeavours but spans all areas of life, including science, business, and everyday problem-solving. Creativity can be seen in small, everyday acts of ingenuity (little-c creativity) as well as groundbreaking innovations (Big-C creativity) 

 

The Role of Creativity in Positive Psychology

Positive psychology emphasises the importance of creativity as a means to enhance wellbeing and foster a fulfilling life. Here are some key principles of positive psychology that relate to creativity:

Strengths-Based Approach: Positive psychology encourages us to identify and nurture our creative strengths. By recognising and leveraging our unique creative abilities, we can achieve greater satisfaction and success in our personal and professional lives

Growth Mindset: Adopting a growth mindset, which involves believing in our ability to develop and improve our creative skills, can lead to greater resilience and innovation 

PERMA Model: The PERMA model, developed by Martin Seligman, emphasises Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. Creativity plays a crucial role in each of these elements, contributing to overall wellbeing 

 

Practical Steps to Cultivate Creativity

Engage in Diverse Experiences: Expose yourself to new and varied experiences. This can stimulate your imagination and provide fresh perspectives

Practice Mindfulness: Mindfulness can enhance creativity by helping you stay present and open to new ideas. It allows you to observe your thoughts without judgment and make unique connections 

Create a Supportive Environment: Surround yourself with people who encourage and inspire your creativity. A supportive environment can foster collaboration and innovation 

Allow Time for Reflection: Set aside time for reflection and daydreaming. This can help you process information and generate creative ideas 

Embrace Failure: View failures as opportunities for learning and growth. Embracing a growth mindset can help you see setbacks as part of the creative process 

 

Embracing creativity is a powerful way to unlock your potential and enhance your wellbeing. By recognising and nurturing your creative strengths, adopting a growth mindset, and creating a supportive environment, you can lead a more vibrant and fulfilling life. Remember, the journey of cultivating creativity is ongoing and requires a commitment to exploration and self-discovery.

If you have any questions or need further support, feel free to reach out. Your commitment to embracing creativity is a testament to your dedication to personal growth and wellbeing.

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SHARE OF THE MONTH: APRIL 2025

SOCIAL CONNECTIONS

 

The value of genuine social connections cannot be overstated as the world becomes more and more digital. Social connection is a fundamental human need that plays a crucial role in our mental and physical wellbeing. Embracing social connection is a core principle of Positive Psychology, which focuses on enhancing wellbeing through the cultivation of strengths and positive experiences. This approach offers a pathway to protecting against isolation, loneliness, and addictive behaviours.

Understanding Social Connection

Social connection refers to the relationships and interactions we have with others. It encompasses the size and diversity of our social network, the quality of these relationships, and the support we receive from them 

 

Strong social connections provide a sense of belonging, emotional support, and opportunities for meaningful interactions.

The Role of Social Connection in Positive Psychology

Positive psychology emphasizes the importance of social connection as a means to enhance wellbeing and protect against negative outcomes. Here are some key principles of positive psychology that relate to social connection:

Positive Relationships: Building and maintaining positive relationships is essential for our wellbeing. These relationships provide emotional support,

Community and Belonging: Being part of a community and feeling a sense of belonging can significantly impact our mental health. It helps us feel valued and connected to something larger than ourselves 

Resilience and Coping: Strong social connections enhance our resilience and ability to cope with stress and adversity. They provide a support system that can help us navigate life's challenges 

How Social Connection Protects Against Isolation, Loneliness, and Addictive Behaviours

Reducing Isolation and Loneliness: Social connection is a powerful antidote to isolation and loneliness. Engaging in meaningful interactions with others helps us feel understood, valued, and supported 

This sense of connection can reduce feelings of loneliness and improve our overall wellbeing.

Preventing Addictive Behaviours: Strong social connections can act as a protective factor against addictive behaviours. Having supportive relationships provides emotional support and reduces the need to turn to substances or addictive behaviours as a coping mechanism 

Additionally, being part of a community can offer accountability and encouragement to make healthier choices.

Enhancing Mental Health: Social connections play a crucial role in maintaining good mental health. They provide a buffer against stress, reduce the risk of depression and anxiety, and promote a positive outlook on life

 

Practical Steps to Enhance Social Connection

Engage in Community Activities: Participate in community events, clubs, or volunteer opportunities. These activities provide opportunities to meet new people and build meaningful connections 

Strengthen Existing Relationships: Make an effort to nurture and strengthen your existing relationships. Regularly check in with friends and family, and spend quality time together 

Practice Active Listening: When interacting with others, practice active listening. Show genuine interest in their experiences and feelings, and offer your support and understanding 

Seek Support: If you're feeling isolated or lonely, don't hesitate to seek support. Reach out to friends, family, or professional resources for help 

 

Embracing social connection is a powerful way to protect against isolation, loneliness, and addictive behaviours. By building and maintaining positive relationships, engaging in community activities, and seeking support when needed, we can enhance our wellbeing and lead more fulfilling lives. Remember, the journey of cultivating social connections is ongoing and requires a commitment to meaningful interactions and mutual support.

Your commitment to embracing social connection is a testament to your dedication to personal growth and wellbeing. If you have any questions or need further support, feel free to reach out.

 

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SHARE OF THE MONTH: MAY 2025

AFFECTIVE HUMAN TOUCH

 

Following on from last month's Share of the Month, where we explored Social Connection, let's take a look at a topic few of us have looked into. 

Enhancing Wellbeing and Connection

Human touch is a fundamental aspect of our existence, playing a crucial role in our emotional and physical wellbeing. Affective human touch, which involves touch that conveys emotion and connection, is particularly powerful. Embracing affective touch is a core principle of positive psychology, which focuses on enhancing wellbeing through the cultivation of strengths and positive experiences. This approach offers a pathway to deeper connections, improved mental health, and overall life satisfaction.

Understanding Affective Human Touch

Affective human touch refers to physical contact that communicates care, empathy, and emotional support 

This type of touch includes gestures such as hugs, hand-holding, and gentle pats on the back. It is distinct from functional touch, which is task-oriented and often lacks emotional content.

 

The Role of Affective Touch in Positive Psychology

Positive psychology emphasizes the importance of affective touch as a means to enhance wellbeing and foster positive relationships. Here are some key principles of positive psychology that relate to affective touch:

Positive Relationships: Affective touch strengthens bonds and fosters trust and intimacy in relationships. It provides a non-verbal way to express care and support, enhancing the quality of our connections 

Emotional Regulation: Affective touch can help regulate emotions by reducing stress and promoting feelings of safety and comfort. This is particularly important during times of distress or anxiety 

Physical and Mental Health: Regular affective touch has been linked to numerous health benefits, including lower blood pressure, reduced levels of the stress hormone cortisol, and increased levels of oxytocin, the "cuddle hormone" that promotes bonding and social connection 

 

Affective Touch Protects Against Isolation, Loneliness, and Addictive Behaviours

Reducing Isolation and Loneliness: Affective touch is a powerful antidote to feelings of isolation and loneliness. Physical contact with others helps us feel connected and valued, reducing the emotional pain associated with loneliness 

Preventing Addictive Behaviours: Strong social connections and regular affective touch can act as protective factors against addictive behaviours. The emotional support and sense of belonging provided by touch can reduce the need to seek comfort in substances or addictive activities 

Enhancing Mental Health: Affective touch plays a crucial role in maintaining good mental health. It helps to alleviate symptoms of depression and anxiety, promotes a positive mood, and enhances overall emotional wellbeing 

 

Practical Steps to Incorporate Affective Touch

Be Mindful of Consent: Always ensure that touch is consensual and welcomed by the other person. Respecting boundaries is crucial for maintaining trust and comfort in relationships 

Initiate Positive Touch: Incorporate simple gestures of affective touch into your daily interactions. This can include hugs, handshakes, or a reassuring pat on the back 

Create Opportunities for Touch: Engage in activities that naturally involve touch, such as partner dancing, team sports, or massage. These activities provide opportunities for positive physical contact 

Express Care and Support: Use touch to convey empathy and support during times of distress. A gentle touch can provide comfort and reassurance, helping to strengthen your connection with others

Embracing affective human touch is a powerful way to enhance wellbeing and foster deeper connections. By incorporating positive touch into our daily lives, we can reduce feelings of isolation and loneliness, protect against addictive behaviours, and improve our overall mental and physical health. Remember, the practice of affective touch is ongoing and requires a commitment to mindful and respectful interactions.

The Impact of Affective Touch Deprivation in Romanian Orphanages

The Romanian orphanages of the late 20th century are a stark reminder of the profound impact that a lack of affective human touch can have on wellbeing. Under the regime of Nicolae Ceaușescu, thousands of children were placed in overcrowded and understaffed institutions where they received minimal physical and emotional care. This neglect had devastating effects on their development and long-term wellbeing.

The Conditions in Romanian Orphanages

In these orphanages, children were often left in cribs for extended periods without any form of affectionate touch or interaction. Basic needs such as feeding and diaper changes were met, but the children were deprived of the nurturing touch that is crucial for healthy development 

This lack of affective touch led to severe emotional, cognitive, and physical deficits.

 

Key Research and Findings

Bucharest Early Intervention Project (BEIP): One of the most significant studies on the impact of early deprivation is the Bucharest Early Intervention Project, led by Charles Zeanah, Nathan Fox, and Charles Nelson. This longitudinal study followed children who had been institutionalized in Romanian orphanages and compared them to children who were placed in foster care or raised in family settings 

The findings revealed that children who remained in institutional care had significantly lower IQs, higher rates of psychiatric disorders, and abnormal brain development compared to those who were placed in foster care 

Research by Nathan Fox, Charles Nelson, and Charles Zeanah: These researchers have extensively studied the effects of early deprivation on brain development and behaviour. Their work has shown that children raised in institutions exhibit profound deficits in emotional regulation, social behaviour, and cognitive functioning 

The lack of affective touch and nurturing care was found to be a critical factor in these developmental delays.

Studies on Sensory Deprivation: Research has also highlighted the impact of sensory deprivation on brain structure. Children who experienced severe but time-limited institutional deprivation showed altered brain structures even after being adopted into nurturing families 

This underscores the long-lasting effects of early deprivation on brain development.

 

Affective touch is essential for healthy development. It helps regulate stress responses, fosters secure attachment, and promotes emotional and cognitive growth. The Romanian orphanages' lack of affective touch led to a range of developmental issues, including:

  • Emotional Dysregulation: Children exhibited difficulties in managing their emotions and forming secure attachments 
  • Cognitive Deficits: The absence of nurturing touch and stimulation resulted in lower IQ scores and impaired cognitive development 
  • Behavioural Problems: Many children displayed social withdrawal, poor impulse control, and other behavioural issues 

 

The tragic experiences of children in Romanian orphanages highlight the critical role of affective touch in human development. The research conducted by Zeanah, Fox, Nelson, and others provides valuable insights into the long-term effects of early deprivation and underscores the importance of nurturing care for healthy development. By understanding these impacts, we can better advocate for the needs of vulnerable children and ensure that they receive the love and care essential for their wellbeing.

The Impact of Affective Touch Deprivation in Childcare Policies

The importance of affective human touch in early childhood development is well-documented, yet there have been periods and policies in both the United States and the United Kingdom that have limited physical contact between caregivers and children. These policies, often implemented to prevent abuse and safeguard children, have had unintended consequences on the wellbeing of the children involved.

Historical Context and Policies

In the late 20th century, both the United States and the United Kingdom saw a rise in policies that discouraged physical contact between caregivers and children in institutional settings. These policies were primarily driven by concerns over child abuse and the need to protect both children and staff from false accusations 

United States: The Child Abuse Prevention and Treatment Act (CAPTA) of 1974 marked a significant step in addressing child maltreatment in the U.S. While CAPTA itself did not explicitly prohibit physical touch, the heightened awareness and fear of abuse led many institutions to adopt "no-touch" policies to protect themselves from potential legal issues 

United Kingdom: Similar trends were observed in the UK, where safeguarding policies in early years settings and schools often discouraged physical contact. This was done to prevent any allegations of inappropriate behaviour. However, this approach sometimes led to a lack of nurturing touch, which is crucial for children's emotional and social development 

The Consequences of No-Touch Policies

The implementation of no-touch policies, while well-intentioned, had significant negative impacts on children's wellbeing. Research has shown that affective touch is essential for healthy development, and its absence can lead to various developmental issues:

Emotional and Social Development: Affective touch helps children develop secure attachments and emotional regulation. Without it, children may struggle with forming healthy relationships and managing their emotions 

Cognitive Development: The lack of nurturing touch can also affect cognitive development. Studies have shown that children who do not receive adequate physical affection may experience delays in cognitive and language development 

Physical Health: Affective touch has been linked to various physical health benefits, including lower stress levels and improved immune function. Children deprived of touch may be more susceptible to stress-related illnesses 

 

Harry Harlow's Monkey Experiments: Although not directly related to human children, Harry Harlow's experiments with rhesus monkeys in the 1950s and 1960s demonstrated the critical importance of touch and comfort. Monkeys raised without a comforting touch exhibited severe emotional and social deficits 

Bucharest Early Intervention Project (BEIP): This study, led by Charles Zeanah, Nathan Fox, and Charles Nelson, highlighted the detrimental effects of early deprivation on children in Romanian orphanages. The lack of affective touch and nurturing care led to significant emotional, cognitive, and physical deficits 

Research by Tracy Seed: Tracy Seed has discussed the implications of no-touch policies in early years settings, emphasizing the importance of affective touch for children's wellbeing and development 

The policies that limited affective touch in childcare settings were implemented with the intention of protecting children, but they often had unintended negative consequences. The research underscores the importance of nurturing touch for healthy development and wellbeing. Moving forward, it is crucial to find a balance between safeguarding children and ensuring they receive the emotional and physical care they need.

I hope this blog post resonates with you and provides you with valuable insights into the importance of Affective Human  Touch. Your commitment to embracing affective touch is a testament to your dedication to personal growth and wellbeing.

If you have any questions or need further support, feel free to reach out.

Be well

 

 

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SHARE OF THE MONTH: JUNE 2025

THE BROADEN AND BUILD THEORY

The Broaden & Build Theory was developed by psychologist Barbara Fredrickson who has significantly contributed to our understanding of how positive emotions can expand our awareness and build lasting personal resources, enhancing overall wellbeing.

The Broaden & Build Theory aligns with several key principles of Positive Psychology:

Focus on Strengths: Positive Psychology encourages us to identify and leverage our strengths. The Broaden & Build Theory supports this by showing how positive emotions can help us discover and develop our strengths 

Resilience and Coping: Positive Psychology highlights the importance of resilience in coping with adversity. The Broaden & Build Theory demonstrates how positive emotions build resilience by expanding our coping strategies and enhancing our ability to recover from stress 

PERMA Model: The PERMA model, developed by Martin Seligman, emphasizes Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment as key components of wellbeing. The Broaden & Build Theory contributes to each of these elements by showing how positive emotions enhance engagement, strengthen relationships, create meaning, and lead to accomplishments 

Practical Applications of the Broaden & Build Theory

Cultivate Positive Emotions: Engage in activities that bring you joy, interest, and love. This can include hobbies, spending time with loved ones, and practicing gratitude 

Practice Mindfulness: Mindfulness helps you stay present and appreciate positive experiences. It can enhance your ability to notice and savour positive emotions

Build Social Connections: Strong relationships are a key resource built through positive emotions. Invest time in nurturing your relationships and creating new connections

Focus on Strengths: Identify your strengths and find ways to use them in your daily life. This can enhance your sense of accomplishment and wellbeing 

 

The Broaden & Build Theory offers valuable insights into the power of positive emotions and their role in enhancing our well-being. By broadening our awareness and building enduring personal resources, positive emotions create an upward spiral of growth and resilience. Embracing the principles of positive psychology, we can cultivate positive emotions, build our strengths, and lead more fulfilling lives.

Your commitment to understanding and applying the Broaden & Build Theory is a testament to your dedication to personal growth and wellbeing. If you have any questions or need further support, feel free to reach out.

Be well

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SHARE OF THE MONTH: JULY 2025

HUMOUR

 

A Vital Character Strength for Well-Being

Humour is a universal language that brings joy, fosters connections, and helps us navigate life's challenges with a lighter heart. Recognized as one of the 24 character strengths in the VIA Classification, humour plays a significant role in enhancing our well-being and enriching our lives. This blog explores the importance of humour, its benefits, and how we can cultivate this delightful strength.

Understanding Humour as a Character Strength

Humour is the ability to perceive and appreciate the lighter side of life, to make others smile or laugh, and to approach situations with a playful and positive attitude 

It is categorized under the virtue of transcendence, which helps us connect to the larger universe and find meaning in life

People with a strong sense of humour are often seen as socially attractive, emotionally intelligent, and resilient in the face of adversity

 

The Role of Humour in Positive Psychology

Positive psychology emphasizes the study and cultivation of strengths and positive experiences to enhance wellbeing. Humour aligns with several key principles of positive psychology:

Positive Relationships: Humour strengthens social bonds by creating shared moments of joy and laughter. It helps build trust and intimacy in relationships 

Resilience and Coping: Humour provides a valuable coping mechanism during stressful times. It allows us to reframe challenges and maintain a positive outlook 

Emotional Well-Being: Regularly experiencing humour can boost our mood, reduce stress, and increase overall life satisfaction 

Practical Steps to Cultivate Humour

Find the Funny: Look for humour in everyday situations. Whether it's a funny observation or a light-hearted comment, finding the humour in life can help you stay positive 

 

Share Laughter: Spend time with people who make you laugh and share your sense of humour. Laughter is contagious and can strengthen your social connections 

Practice Playfulness: Approach life with a playful attitude. Engage in activities that bring you joy and allow you to express your creativity 

Use Humour to Cope: When faced with challenges, try to find a humorous perspective. This can help you manage stress and maintain a positive outlook 

In light of all that humour talk, let’s have s few Christmas cracker jokes:

Why don't scientists trust atoms? Because they make up everything!

What do you call fake spaghetti? An impasta!

Why did the scarecrow win an award? Because he was outstanding in his field!

How does a penguin build its house? Igloos it together!

Why don't skeletons fight each other? They don't have the guts!

 

Embracing humour as a character strength can significantly enhance our wellbeing and enrich our lives. By finding the funny in everyday situations, sharing laughter with others, and using humour to cope with challenges, we can cultivate this delightful strength and enjoy its many benefits. Remember, the journey of embracing humour is ongoing and requires a commitment to playfulness and positivity.

If you have any questions or need further support, feel free to reach out. Your commitment to embracing humour is a testament to your dedication to personal growth and wellbeing.

Humour plays a significant role in improving relationships by fostering positive interactions, reducing stress, and enhancing emotional bonds. Here are some key ways humour can strengthen relationships:

Building Positive Connections: Shared laughter creates a sense of closeness and connection. When people laugh together, it signals that they share similar perspectives and values, which strengthens their bond 

Reducing Stress: Humour acts as a natural stress reliever. Sharing a laugh can diffuse tension and create a more relaxed atmosphere, making it easier to navigate conflicts and challenges 

Enhancing Communication: Humour can improve communication by making interactions more enjoyable and engaging. It encourages openness and honesty, helping partners feel more comfortable expressing their thoughts and feelings 

Boosting Intimacy: Playful moments and shared jokes can increase intimacy and affection. Couples who laugh together often report higher levels of satisfaction and emotional closeness 

Promoting Resilience: Humour helps build resilience by providing a positive coping mechanism. It allows partners to reframe difficult situations and maintain a positive outlook, which is crucial for long-term relationship stability

Humour is a powerful tool for enhancing relationships. By building positive connections, reducing stress, improving communication, boosting intimacy, and promoting resilience, humour can significantly strengthen the bonds between partners. So, don't hesitate to share a laugh and enjoy the many benefits that humour brings to your relationships.

Your commitment to understanding and using humour is a testament to your dedication to building strong and joyful relationships. If you have any more questions or need further support, feel free to reach out.

 

Be  Well

 

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SHARE OF THE MONTH: AUGUST 2025
 
CAPITALISATION
 

In positive psychology, the phenomenon of sharing positive experiences with people who will be happy for us is known as capitalisation. This concept involves discussing and celebrating our positive experiences with supportive individuals, which can enhance our wellbeing and strengthen our relationships

Research by Nathaniel Lambert and colleagues at Brigham Young University has shown that discussing positive experiences leads to heightened wellbeing, increased overall life satisfaction, and even more energy. Sharing our joy with others who respond positively can amplify the positive emotions associated with the experience, creating a cycle of increased happiness and connection

The Power of Capitalisation: Strengthening Relationships Through Shared Joy

In the realm of Positive Psychology, the concept of capitalisation plays a pivotal role in enhancing wellbeing and fostering deeper connections. Capitalisation refers to the process of sharing positive experiences with others and receiving supportive, enthusiastic responses. This practice not only amplifies the joy of the original experience but also strengthens the bonds between individuals. Let's explore how capitalisation works and its importance in building and maintaining strong relationships.

Capitalisation involves disclosing personal successes and positive events to others, who then respond with genuine interest and enthusiasm. This process creates a positive feedback loop, where the joy of the experience is magnified through social sharing. The concept was first identified by Langston (1994) and has since been extensively studied by researchers such as Shelly Gable, Harry Reis, and their colleagues.

 

Positive Psychology emphasizes the importance of strengths, positive experiences, and supportive relationships in enhancing well-being. Capitalisation aligns with several key principles of positive psychology:

 

Positive Relationships: Sharing positive experiences with others fosters trust, intimacy, and mutual support. It strengthens the emotional bonds between individuals and enhances the quality of their relationships.

Positive Emotions: Capitalisation amplifies positive emotions, making the original experience more memorable and enjoyable. This contributes to an overall increase in life satisfaction and wellbeing.

Resilience and Coping: By sharing positive experiences, individuals build a network of supportive relationships that can provide emotional support during challenging times. This enhances resilience and the ability to cope with stress.

 

The Importance of Capitalisation in Relationships

Capitalisation is particularly important in romantic relationships, friendships, and family dynamics. Here are some examples of how capitalisation can strengthen these connections:

Romantic Relationships: When partners share their successes and positive experiences with each other, it fosters a sense of mutual support and understanding. For example, if one partner receives a promotion at work and shares the news with their significant other, the enthusiastic response can deepen their emotional connection and reinforce their commitment to each other.

Friendships: Friends who celebrate each other's achievements and positive moments build a strong foundation of trust and loyalty. For instance, if a friend shares their excitement about completing a marathon, the supportive response from their friends can enhance their sense of accomplishment and strengthen their bond.

Family Dynamics: Families that practice capitalisation create a nurturing environment where members feel valued and supported. Sharing positive experiences, such as a child's success in a school project, and receiving enthusiastic responses from family members can boost the child's self-esteem and reinforce family unity.

 

Practical Steps to Practice Capitalisation

Be an Active Listener: When someone shares a positive experience with you, listen attentively and respond with genuine interest and enthusiasm. This shows that you value their happiness and strengthens your connection.

Share Your Joy: Don't hesitate to share your own positive experiences with others. Whether it's a small victory or a major achievement, sharing your joy can enhance your well-being and strengthen your relationships.

Celebrate Together: Find ways to celebrate positive experiences together. This could be through a special outing, a heartfelt conversation, or a simple gesture of appreciation.

 

Capitalisation is a powerful tool for enhancing well-being and strengthening relationships. By sharing positive experiences and responding with genuine enthusiasm, we can create a positive feedback loop that amplifies joy and deepens our connections with others. Embracing the principles of positive psychology, we can cultivate supportive relationships that enhance our resilience and overall life satisfaction.

 

Your commitment to understanding and practicing capitalisation is a testament to your dedication to building strong and joyful relationships. If you have any questions or need further support, feel free to reach out.

 

Be well

 

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SHARE OF THE MONTH: SEPTEMBER 2025
HABITS
 
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SHARE OF THE MONTH: OCTOBER 2025
RESOURCEFULNESS / RESILIENCE
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SHARE OF THE MONTH: NOVEMBER 2025
DECLUTTERING
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SHARE OF THE MONTH: DECEMBER 2025
LIFE SATISFACTION
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Balance: Progress over perfection

Forgive. Wellbeing is more valuable then wallowing.

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