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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 behaviors, 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

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SHARE OF THE MONTH: OCTOBER 2024

SELF-COMPASSION

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SHARE OF THE MONTH: NOVEMBER 2024

POSITIVE SOCIAL SYSTEMS
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SHARE OF THE MONTH: DECEMBER 2024
MINDFULNESS - END OF YEAR GRATITUDE
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SHARE OF THE MONTH: JANUARY 2025
VIRTUES AND VALUES
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SHARE OF THE MONTH: FEBRUARY 2025
HUMAN STRENGTHS
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SHARE OF THE MONTH: MARCH 2025
CREATIVITY
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SHARE OF THE MONTH: APRIL 2025
BROADEN & BUILD 
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SHARE OF THE MONTH: MAY 2025

AFFECTIVE HUMAN TOUCH

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SHARE OF THE MONTH: JUNE 2025

SELF-KINDNESS

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SHARE OF THE MONTH: JULY 2025

HUMOUR
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SHARE OF THE MONTH: AUGUST 2025
EMOTIONAL INTELLIGENCE
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SHARE OF THE MONTH: SEPTEMBER 2025
FLOW
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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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