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Positivity Workshop
Barbara L. Fredrickson, Ph.D.
University of North Carolina at Chapel Hill
www.PositiveEmotions.org
www.PositivityResonance.com
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Changing Daily Diets
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How to…?
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Be Positive Don’t “ ”
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“There wouldn’t be such a thing as counterfeit gold if there were no real
gold somewhere.”
-- Sufi proverb
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Lightly…
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Pursuing Positivity: A Delicate Art
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Loving-Kindness Meditation (LKM)
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Classic Phrases of LKM
• May [you] feel safe.
• May [you] feel happy.
• May [you] feel healthy.
• May [you] live with ease.
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Framing Thoughts
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Escape Self-Absorption
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Start Easy
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Sincerity Matters
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Not Magical Thinking
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Envelop in Equanimity
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Let’s Try It
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Your Reactions?
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For More Information…
www.SharonSalzberg.com
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Micro-Moment Practices
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Find Nearby Nature
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Reflect on Connection
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Nightly: Think of your 3 longest social interactions of the day…
How true is each:
• During these social interactions, I felt “in tune” with the person/s around me.
• During these social interactions, I felt close to the person/s.
Rate on a scale from 1-7:
1 = not at all true
7 = very true
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Celebrate Another’s Good Fortune
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Practice Compassion
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Be Curious
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Be Kind
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Be Real
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Pursuing Positivity: A Delicate Art
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Prioritizing Positivity
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Prioritizing Positivity…
• A priority for me is experiencing happiness in everyday life.
• I look for and nurture my positive emotions.
• What I decide to do with my time outside of work is influenced by how much I might experience positive emotions.
• I structure my day to maximize my happiness.
• My major decisions in life (e.g., the job I choose, the house I buy) are influenced by how much I might experience positive emotions.
• I admire people who make their decisions based on the happiness they will gain.
1 = does not apply at all 2 = applies slightly 3 = applies somewhat 4 = applies very strongly
36 Catalino, Coffey, Algoe & Fredrickson (in press). Emotion
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… predicts increased well-being
0
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Prioritizing Positivity
Catalino, Coffey, Algoe & Fredrickson (in press). Emotion 37
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… and expressed appreciation
Catalino et al. Fredrickson (in preparation). 38
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…behavioral effort
Catalino et al. Fredrickson (in preparation).
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…and more Savoring
40 Catalino et al. Fredrickson (in preparation).
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Valuing Happiness (to an Extreme)… • How happy I am at any given moment says a lot about how worthwhile my
life is.
• If I don’t feel happy, maybe there is something wrong with me.
• I value things in life only to the extent that they influence my personal happiness.
• I would like to be happier than I generally am.
• Feeling happy is extremely important to me.
• I am concerned about my happiness even when I feel happy.
• To have a meaningful life, I need to feel happy most of the time.
1 = Strongly Disagree 2 = Disagree 3 = Somewhat Disagree 4 = Neither Agree nor Disagree 5 = Somewhat Agree 6 = Agree 7 = Strongly Agree
Mauss, Tamir, Anderson, & Savino (2011). 41
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… predicted reduced well-being.
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Valuing Happiness
42 Catalino, Coffey, Algoe & Fredrickson (in press). Emotion
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… and loneliness
Mauss et al. (2011). 43
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Pursuing Happiness: A Delicate Art
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Prioritizing Positivity 6-Minute Challenge
Divide into small groups of 2 or 3.
Grab a large sheet of paper from a flipchart and find your own wall space.
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Identify 5 ways to support your clients’ abilities to prioritize positivity.
.
2-minutes each: Identify – group Roam & find – solo Discuss best ideas – group Share – all
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Well-being & the Genome
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Our Roadmap
• Adversity & the Genome
• Perspectives on Well-being
• Well-being & the Genome
• Implications for Health
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Our Roadmap
• Adversity & the Genome
• Perspectives on Well-being
• Well-being & the Genome
• Implications for Health
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Lonely
Integrated
78 131
Inflammation
Immunoglobulin G1 production
Type I interferon antiviral response
Cole et al., Genome Biology, 2007 Irwin & Cole, Nature Reviews Immunology, 2011
Steve Cole, Director UCLA Social Genomics Core Laboratory
Genomic Correlates of Loneliness and Adversity
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Cole et al., Genome Biology, 2007 Irwin & Cole, Nature Reviews Immunology, 2011
Steve Cole, Director UCLA Social Genomics Core Laboratory
A forward-looking immune system: Conserved Transcriptional Response to Adversity
(CTRA)
• Isolation & Adversity?
– Expect Bacteria
• Social Integration?
– Expect Viruses
Key advance: CTRA now indexed as an a priori 53-gene composite gene set
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Our Roadmap
• Adversity & the Genome
• Perspectives on Well-being
• Well-being & the Genome
• Implications for Health
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Two Aspects of Well-being
Aristotle (c. 350 BC)
Hedonic Well-being Eudaimonic Well-being
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Short Flourishing Scale 0 = Rarely or none of the time (less than 1 day) 1 = Some or a little of the time (1 – 2 days) 2 = Occasionally or a moderate amount of time (3 – 4 days) 3 = Most or all of the time (5 – 7 days) In the past week... ____ 1 - How often did you feel happy? ____ 2 - How often did you feel interested in life? ____ 3 - How often did you feel satisfied? ____ 4 - How often did you feel that you had something to contribute to society? ____ 5 - How often did you feel that you belonged to a community/social group? ____ 6 - How often did you feel that our society is becoming a better place for people? ____ 7 - How often did you feel that people are basically good? ____ 8 - How often did you feel that the way our society works makes sense to you? ____ 9 - How often did you feel that you liked most parts of your personality? ____ 10 - How often did you feel good at managing the responsibilities of your daily life? ____ 11 - How often did you feel that you had warm and trusting relationships with others? ____ 12 - How often did you feel that you have experiences that challenge you to grow and become a better person? ____ 13 - How often did you feel confident to think or express your own ideas and opinions? ____ 14 - How often did you feel that your life has a sense of direction or meaning to it?
Keyes, C. (2006). The Mental Health Continuum-Short Form (MHC-SF) for adults. Available at http://calmhsa.org/wp-content/uploads/2013/06/MHC-SFEnglish.pdf
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Reciprocal “Upward Spiral” Relations
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Our Roadmap
• Adversity & the Genome
• Perspectives on Well-being
• Well-being & the Genome
• Implications for Health
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How often do you feel happy?
How often do you feel satisfied?
Short Flourishing – Hedonic
Something to contribute to society?
Grow and become a better person? Short Flourishing – Eudaimonic
How often do you feel sad?
How often do you feel depressed? CES-D
A Functional Genomic Approach
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0 1 2 3 4 5
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Eu
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Hedonic well-being
Eu
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we
ll-bein
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Highly Correlated
r = +.79 p < .0001
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Figure 2
-30
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Opposing Relations to Gene Expression
NOTE: Analyses control for other aspect of well-being, plus a priori covariates: age, sex, race/ethnicity, BMI, smoking, alcohol consumption, recent minor illness symptoms, and leukocyte subset prevalence.
* p < .01 + p < .10
*
+
+
*
*
*
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0 1 2 3 4 5
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nic
we
ll-bein
g
r = +.79 p < .0001
Addressing High Correlation
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Addressing High Correlation
0 1 2 3 4 5
-3-2
-10
12
3
mean
dif
Total well-being
Eu
da
imo
nic
pre
do
min
ance
-
+
r = +.21 p = .0610
(ns)
Reduced CTRA
p < .01
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How Replicable?
• Split-half reliability
– rs = .63 - .82
• Monte Carlo simulations show excellent reliability
– benefit of testing an a priori gene set vs. individual genes
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He
do
nic
Eu
da
imo
nic
CT
RA
ge
ne
co
mp
osite
(% d
iffe
ren
ce
)
-10
-8
-6
-4
-2
0
2
4
6
8
10
Study 1
He
do
nic
Eu
da
imo
nic
Study 2
Actual Replication (N = 122)
Fredrickson et al., under review
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Social Aspects of Eudaimonia Drive Genomic Advantage
Fredrickson et al., under review
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Short Flourishing Scale 0 = Rarely or none of the time (less than 1 day) 1 = Some or a little of the time (1 – 2 days) 2 = Occasionally or a moderate amount of time (3 – 4 days) 3 = Most or all of the time (5 – 7 days) In the past week... ____ 1 - How often did you feel happy? ____ 2 - How often did you feel interested in life? ____ 3 - How often did you feel satisfied? ____ 4 - How often did you feel that you had something to contribute to society? ____ 5 - How often did you feel that you belonged to a community/social group? ____ 6 - How often did you feel that our society is becoming a better place for people? ____ 7 - How often did you feel that people are basically good? ____ 8 - How often did you feel that the way our society works makes sense to you? ____ 9 - How often did you feel that you liked most parts of your personality? ____ 10 - How often did you feel good at managing the responsibilities of your daily life? ____ 11 - How often did you feel that you had warm and trusting relationships with others? ____ 12 - How often did you feel that you have experiences that challenge you to grow and become a better person? ____ 13 - How often did you feel confident to think or express your own ideas and opinions? ____ 14 - How often did you feel that your life has a sense of direction or meaning to it?
Keyes, C. (2006). The Mental Health Continuum-Short Form (MHC-SF) for adults. Available at http://calmhsa.org/wp-content/uploads/2013/06/MHC-SFEnglish.pdf
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Our Roadmap
• Adversity & the Genome
• Perspectives on Well-being
• Well-being & the Genome
• Implications for Health
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Hedonic Eudaimonic
Hedonic
Eudaimonic
An Objective Approach to Moral Philosophy?
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Cascading toward Health
Positive Thinking
Positive Emotions
Positive Meaning
Healthy Genome
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Positive Emotions Build Resources
Fredrickson et al. (2008). Journal of Personality and Social Psychology, 95, 1045-1062
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“Things that are good are good, and if one is responding to that goodness one
is in contact with a truth from which one is getting something.”
-- Thomas Merton
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Q: What blocks eudaimonic pursuits among your clients? How might those
barriers be removed?
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Unlock Positivity & Purpose through Effective Task Enabling
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Jeremy’s Story
From Love 2.0, pages 170-177. 81
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Images of Task Enabling
What do these images have in common?
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Core Definition
Task enabling = The behaviors, thoughts and feelings one person engages in that help another person be more successful or perform better on a task, project or job
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Why a Tool on Task Enabling?
1. Build Positivity & Purpose
2. Foster Development, Growth and Thriving at Work & at Home
3. Enhance Performance, Engagement and Well-Being
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Givers vs. Takers
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We all have blind spots
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Core Assumptions
1. We have blind spots about who is task enabling us
2. We often don’t know if our task enabling is working or how to improve it
3. We don’t think about how to facilitate others’ task enabling of us
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HTTP://POSITIVEORGS.BUS.UMICH.EDU/WP-
CONTENT/UPLOADS/GLANCE-TASK-ENABLE.PDF
POS Task Enabling Exercise
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STEP 1: Reflect on How Others Task Enable You
• Think of a specific goal or project of yours
• Name a person who is key to your success
• Describe how this person enables you
• Identify characteristics of enabling actions that were effective
• Identify characteristics of enabling actions that were not effective
90
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Who is not currently enabling you whom you wish was enabling you?
What could you do to encourage this person’s enabling of you?
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STEP 2: Assess Your Task-Enabling Targets
• Identify current actual and wished for people whom you are task enabling
• Who is missing? Are there people you are task enabling that perhaps you should not be?
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STEP 3: Current Task Enabling Patterns
• Choose a specific person whom you are currently task enabling
• Identify the most frequent ways you task enable this person
• Rate the effectiveness of your task enabling (1=not effective; 5 = very effective)
• What could you do to improve your task enabling for this person?
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Sample Tactics (Used to Enable)
• Advocacy – going “to bat” for someone
• Sharing knowledge
• Facilitating connections
• Providing exposure and visibility
• Providing social support
• Extending a deadline
• Sharing feedback
• Making resources available
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STEP 4: Explore Your Potential for Task Enabling Improvement and Unlock
Untapped Resources
• Prime the pump (Broaden your task enabling repertoire–(Nouns=resources, Verbs= tactics)) http://www.youtube.com/watch?v=ADkm4qkXAj8
Name resources you see being used to enable this critical life task)
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STEP 4: Explore Your Potential for Task Enabling Improvement and Unlock
Untapped Resources
• Identify current resources you use in task enabling others
• Identify resources you would like to use for task enabling others
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Sample Resources (Used to Enable)
• Time • Advice • Experience • Motivation/Encouragement • Sense of Humor (playing) • Organizational Skills • Exposure to Networks • Access to Organizational Resources • Empathy/Compassion • Protection (i.e., flying cover)
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STEP 5: Action Planning
• Identify 3 investments you could make to improve yours and others’ task enabling – General Examples:
• Seek more feedback from colleagues about what is working and not working in your attempts to help
• Notice who is not enabling you and think about what might be blocking this
• Introduce ideas of task enabling and see if a task enabling mindset enhances performance on your next project
• Specify when you will do your investing! Commit to something now.
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Take Aways • Task enabling: a vital skill set and mindset for
bringing out the best in self and others
• Goal: create a learning orientation for discovering how better to enable others and to foster others’ better enabling of you
• Means: reflecting on who, how, and how well one is enabling (self and other) and building in feedback to improve
• GOOD NEWS: Endless possibilities for improvement!
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Positivity Ratio Challenge
Share Your Reflections…
… on the Task Enabling Exercise 100
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