Lesson 3 Character strengths & Well-being

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Lesson 3 Character strengths & Well-being.

Lessons one and two looked at what characters strengths are, and what might be your particular character strengths. This lesson looks at the proven benefits across populations of using character strengths and then examines how you might want to exercise one of yours today.

The benefits of using character strengths and being aware of using these strengths have been shown to include: o reduction of depression o increased mental well-being o and better coping with stress.

For instance, a 2004 study Strength of Character and Well-being found that hope, love, zest curiosity and gratitude were all strongly associated with life satisfaction among over 5000 adults.1 Subsequent studies have been able to repeat these results. For instance, in 2012 a study in Switzerland found that by using the strength of gratitude, happiness and depressive symptoms can be changed in the desired directions.2 It's interesting to note, though, that continued conscious practise of your strengths is important and that variety and wanting to use your strengths all add to the effect.

Various factors appear to work together when strengths are activated, especially when used deliberately. One of which is that people feel that they are being authentic to themselves - your top five strengths, which you worked out in lesson one, can be considered your most natural strengths, so when you use them you are being the best ‘you’.

A second is to do with success - strength use is associated with better goal progress3 which, in turn, is associated with psychological need fulfilment, and that leads to enhanced well- being. This is known as the self-concordance model. Basically, you are succeeding in doing what do you care about, and enjoying doing it!

Another is based on Barbara Fredrickson’s Broaden and Build theory4 which suggests that people who experience frequent positive emotions become more satisfied with life, not simply because they are enjoying themselves, but because they build resources that help them deal with a wide range of life’s challenges. It's almost as if you can put positive experiences in the bank for when less happy times come.

Lastly, using strengths seems to fit very well with Martin Seligman's PERMA model. According to Seligman, PERMA makes up five important building blocks of well-being and happiness: Positive emotions, Engagement, Relationships, Meaning, Achievement. While each of these different areas are uniquely connected with well-being, character strengths are the pathways to those five areas.

Let’s take, for example, positive emotions. These address the P of Perma as well as Fredrickson's Broaden and Build theory. There are, of course, a wealth of positive feelings such as excitement, love, healthy pride, joyful anticipation, and enthusiasm. And there are three different character strengths that are very strongly connected with positive emotions: these are zest, hope, and humour.

For a moment, think of your five top signature strengths - which ones would you associate with Seligman's building blocks of well-being and happiness?

Well enough of theory. Let's get back into the real world and get a taste of how using signature strengths can make for a better day. Click on the link below and read the article from Psychology Today ‘Three tips on how to beat the Blues with character strengths.’ After reading that, there's an activity in which you are invited to use one of your signature strengths in a new way.

Bye for now and see you again in lesson four.

1 Park, N., Peterson, C., & Seligman, M. E. P. (2004). Strengths of character and well-being. Journal of Social and Clinical Psychology, 23(5), 603–619

2 Gander, Fabian & Proyer, René & Ruch, Willibald & Wyss, Tobias. (2012). Strength-Based Positive Interventions: Further Evidence for Their Potential in Enhancing Well-Being and Alleviating Depression. Journal of Happiness Studies.

3 Linley, P.A. & Nielsen, K.M. & Wood, A.M. & Gillett, R. & Biswas-Diener, Robert. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists. International Coaching Psychology Review. 5. 8-17.

4 Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56, 218–226.