1. Define Positive Psychology. How is it different from traditional psychology?
Positive Psychology is the scientific study of optimal human functioning. It aims to discover
and promote factors that allow individuals and communities to thrive. Coined and
popularized by Martin Seligman in the late 1990s, Positive Psychology shifts focus from
mental illness and pathology, which have dominated traditional psychology, to the
exploration of human strengths, virtues, and the conditions that lead to a fulfilling life.
Differences from Traditional Psychology:
Traditional psychology often emphasizes mental disorders, emotional disturbances, and the
negative aspects of human experience. In contrast, Positive Psychology emphasizes
well-being, happiness, resilience, character strengths, and positive institutions. Rather than
merely fixing what is wrong, it aims to build what is strong.
Three Pillars of Positive Psychology:
1. Positive Emotions: Emotions like joy, gratitude, and love that contribute to overall
well-being.
2. Positive Traits: Strengths and virtues such as resilience, optimism, and perseverance.
3. Positive Institutions: Institutions like family, education, and work environments that nurture
positive traits and experiences.
Real-life Example: Traditional psychology may treat a person’s depression through
medication or cognitive behavioral therapy. Positive Psychology might complement this by
helping the person cultivate gratitude or engage in meaningful activities that foster a sense
of purpose and joy.
---
2. Discuss the contributions of Martin Seligman to Positive Psychology.
Martin Seligman, known as the father of modern Positive Psychology, formally introduced
the field in his 1998 APA presidential address. He advocated a change in focus from solely
treating mental illness to exploring what makes life worth living. His vision reshaped the
goals of psychology to include the promotion of well-being and human flourishing.
Key Contributions:
1. Learned Helplessness and Optimism: Seligman’s early work on learned helplessness
provided a foundation for understanding how negative explanatory styles contribute to
depression. He later developed the concept of “learned optimism” to help individuals adopt a
more positive outlook.
2. The PERMA Model: Seligman introduced the PERMA model which identifies five essential
elements of well-being: Positive Emotion, Engagement, Relationships, Meaning, and
Accomplishment.
3. VIA Classification: Along with Christopher Peterson, he co-developed the Values in Action
(VIA) classification of character strengths and virtues, considered the “positive psychology
version” of the DSM.
4. Positive Interventions: Seligman promoted evidence-based interventions such as the
“Three Good Things” exercise, gratitude journaling, and identifying signature strengths to
enhance life satisfaction.
Real-life Example: The “Three Good Things” intervention encourages individuals to write
down three positive experiences each day, which research shows can significantly boost
happiness.
---
3. Explain the Broaden-and-Build Theory of Positive Emotions.
Proposed by Barbara Fredrickson, the Broaden-and-Build Theory of Positive Emotions
suggests that positive emotions broaden an individual’s momentary thought-action
repertoire, which in turn builds their enduring personal resources.
Core Ideas:
Broaden: Positive emotions like joy, love, and interest expand an individual’s attention and
cognition. They lead to novel thoughts, creative actions, and openness to new experiences.
Build: Over time, these broadened mindsets accumulate and build personal resources
including psychological resilience, social connections, intellectual skills, and physical health.
Real-life Example: A person who experiences joy through artistic expression may develop
social connections through collaboration and enhance problem-solving abilities through
creative thinking, which contribute to long-term well-being.
---
4. Compare and contrast Hedonic and Eudaimonic Well-being.
Hedonic well-being focuses on the pursuit of pleasure and the avoidance of pain,
emphasizing personal happiness and life satisfaction. It is measured through positive
emotions and subjective well-being. On the other hand, Eudaimonic well-being, rooted in
Aristotelian philosophy, centers on living in accordance with one’s true self, achieving
personal growth, purpose, and self-actualization.
Key Differences:
Hedonic: Associated with immediate gratification, short-term pleasures, and enjoyment.
Eudaimonic: Involves deeper satisfaction, self-development, and meaningful engagement in
life.
Real-life Example: Watching a favorite movie provides hedonic pleasure, while volunteering
for a cause or mentoring youth can offer a sense of purpose and lasting
fulfillment—hallmarks of eudaimonic well-being.
---
5. What is the concept of Flow? Explain its relevance in modern life.
Flow is a mental state described by Mihaly Csikszentmihalyi in which an individual becomes
fully immersed in an activity. During flow, people experience deep concentration, a sense of
control, and intrinsic reward. Time seems to pass quickly, and the person is fully engaged.
Key Elements of Flow:
Clear goals
Immediate feedback
Balance between challenge and skill
Concentrated focus
Loss of self-awareness and sense of time
Relevance in Modern Life: Flow is essential in modern workplaces, educational settings,
sports, and the arts. It boosts creativity, productivity, and satisfaction. Flow experiences
promote psychological well-being and are an important aspect of living a meaningful life.
Example: A writer who becomes completely absorbed in crafting a story, losing track of time
and distractions, is experiencing flow.
---
6. Explain the VIA classification of Character Strengths and Virtues.
The VIA Classification, developed by Martin Seligman and Christopher Peterson, is a
framework for understanding human character. It identifies 24 universally valued character
strengths categorized under 6 core virtues.
The Six Core Virtues and Associated Strengths:
1. Wisdom and Knowledge: Creativity, curiosity, judgment, love of learning, perspective
2. Courage: Bravery, persistence, integrity, zest
3. Humanity: Love, kindness, social intelligence
4. Justice: Teamwork, fairness, leadership
5. Temperance: Forgiveness, humility, prudence, self-regulation
6. Transcendence: Appreciation of beauty, gratitude, hope, humor, spirituality
Application: The VIA strengths help individuals understand their psychological resources and
improve well-being by using their signature strengths in new ways.
Example: A person high in kindness may feel more fulfilled by volunteering or mentoring
others.
---
7. Write short notes on Hope, Gratitude, and Optimism.
Hope: Hope is a positive motivational state based on an interactively derived sense of
successful agency (goal-directed energy) and pathways (planning to meet goals). It
empowers people to face challenges and believe in better outcomes.
Gratitude: Gratitude is the appreciation for what is valuable and meaningful. It fosters
well-being, strengthens relationships, and counters negative emotions like envy and
resentment.
Optimism: Optimism is the general expectation that good things will happen. Optimists view
setbacks as temporary and specific, while pessimists see them as permanent and global.
Example: Writing a gratitude journal, maintaining a hopeful vision during difficult times, or
expecting success in an exam despite previous failures are all expressions of these traits.
---
8. What is Learned Optimism? How can it be cultivated?
Learned Optimism, developed by Martin Seligman, is the concept that people can be trained
to think positively and challenge pessimistic thoughts. It is based on changing one's
explanatory style from internal, stable, and global to external, temporary, and specific.
How to Cultivate Learned Optimism:
1. Recognize Negative Thoughts: Pay attention to pessimistic internal dialogues.
2. Challenge Them: Question their accuracy and consider alternatives.
3. Replace with Positive Beliefs: Frame setbacks as temporary and situation-specific.
4. Practice Positive Self-Talk: Encourage oneself through affirmations.
Example: Instead of thinking “I failed this test because I’m dumb,” reframe to “I didn’t prepare
enough for this subject; I’ll improve next time.”
---
9. Explain the PERMA Model of Well-being.
The PERMA model, developed by Martin Seligman, outlines five essential elements of
psychological well-being:
1. Positive Emotions: Experiencing joy, gratitude, serenity
2. Engagement: Deep involvement or ‘flow’ in activities
3. Relationships: Positive and meaningful social connections
4. Meaning: Having purpose and belonging to something larger than oneself
5. Accomplishment: Pursuing and achieving goals for intrinsic satisfaction
Application: The PERMA model serves as a practical framework for promoting happiness
and mental health in education, organizations, and therapy.
Example: A teacher designing a classroom that fosters strengths (Engagement), encourages
kindness (Relationships), and values student effort (Accomplishment).
---
10. How can Positive Psychology be applied in educational settings?
Positive Psychology improves learning outcomes by enhancing students’ emotional and
psychological well-being. Educational applications focus on strengths, purpose, and positive
relationships.
Applications in Education:
Teaching growth mindset and resilience
Implementing gratitude and mindfulness exercises
Identifying and applying students’ character strengths
Encouraging engagement through project-based learning
Example: Schools using VIA surveys to help students discover their strengths and build
personalized learning plans show greater motivation and performance.
---
11. Describe the role of Positive Psychology in workplace well-being or productivity.
Positive Psychology plays a transformative role in enhancing workplace well-being and
productivity. It focuses on building strengths, fostering engagement, and promoting positive
organizational behavior.
Key Contributions:
Employee Engagement: Practices such as strength-based job assignments increase
motivation and productivity.
Positive Leadership: Leaders who practice gratitude, recognition, and optimism foster a
supportive culture.
Resilience Training: Helps employees manage stress and adapt to change.
Job Crafting: Encouraging employees to shape tasks around their strengths leads to
satisfaction and peak performance.
Example: A manager who regularly recognizes team members' strengths and promotes a
sense of purpose helps create a flourishing work culture, resulting in lower turnover and
higher performance.
---
12. What are Positive Interventions? Discuss with examples.
Positive Interventions are intentional activities aimed at increasing well-being, happiness,
and life satisfaction. They are evidence-based strategies derived from Positive Psychology
research.
Types of Interventions:
Gratitude Practices: Keeping a gratitude journal
Acts of Kindness: Volunteering or helping a colleague
Savoring: Paying attention to and appreciating daily experiences
Strength Use: Identifying and applying signature strengths
Example: The “Three Good Things” intervention asks individuals to write down three positive
experiences each night and why they happened. Research shows this can improve
happiness and reduce depression over time.
---
13. Explain the historical development and goals of Positive Psychology.
Positive Psychology evolved as a response to the pathology-focused model of psychology.
Rooted in the Humanistic Psychology of Abraham Maslow and Carl Rogers, it was
formalized by Martin Seligman in 1998.
Key Milestones:
Maslow’s work on self-actualization
Seligman’s APA address in 1998
Formation of VIA Classification and PERMA Model
Goals:
Promote human flourishing
Focus on strengths and virtues
Understand and enhance well-being
Shift psychology toward prevention and empowerment
Example: Seligman’s shift of focus from merely curing mental illness to promoting well-being
through interventions and research marked the beginning of this paradigm shift.
---
14. What role does mindfulness play in enhancing well-being?
Mindfulness is the practice of paying attention to the present moment with acceptance and
non-judgment. It is a cornerstone in enhancing psychological well-being.
Benefits of Mindfulness:
Reduces stress and anxiety
Improves emotional regulation
Enhances focus and clarity
Promotes compassion and self-awareness
Example: Mindfulness meditation programs in schools and workplaces have led to
reductions in stress and improved concentration and emotional health among students and
employees.
---
15. How can character strengths be developed in individuals?
Character strengths can be developed through awareness, reflection, practice, and
reinforcement.
Steps for Development:
1. Identification: Using tools like the VIA Survey to discover strengths
2. Awareness: Reflecting on how and when they are used
3. Application: Finding new ways to use strengths daily
4. Feedback: Receiving recognition and feedback from others
Example: A student who learns that their top strength is perseverance may take on
challenging academic goals and experience a boost in confidence and achievement.
---
16. What is the concept of self-efficacy and its importance in Positive Psychology?
Self-efficacy, introduced by Albert Bandura, refers to the belief in one’s capabilities to
execute actions required to manage prospective situations.
Importance in Positive Psychology:
Enhances motivation
Promotes resilience
Encourages goal setting
Sources of Self-Efficacy:
1. Mastery experiences
2. Vicarious experiences
3. Verbal persuasion
4. Emotional and physiological states
Example: A person with high self-efficacy is more likely to take on difficult tasks and persist
through setbacks, believing they can succeed.
---
17. Discuss the importance of goal-setting and motivation in well-being.
Goal-setting and motivation are vital elements of well-being. They give purpose, direction,
and structure to life.
Effective Goal Setting (SMART):
Specific, Measurable, Achievable, Relevant, Time-bound
Motivation Types:
Intrinsic: Driven by interest and enjoyment
Extrinsic: Driven by external rewards
Positive Outcomes:
Higher engagement
Greater satisfaction and purpose
Better performance and resilience
Example: Setting a goal to complete a daily 10-minute gratitude exercise can lead to
sustained happiness and a more optimistic mindset.
---
18. How can Positive Psychology help in building resilience in individuals and
communities?
Resilience is the ability to bounce back from adversity. Positive Psychology builds resilience
by strengthening mental and emotional resources.
Strategies for Building Resilience:
Cultivating optimism and hope
Enhancing social support and community bonds
Developing coping skills through mindfulness and problem-solving
Encouraging a growth mindset and meaning-making
Example: After natural disasters, communities that engage in strengths-based programs and
foster collective hope recover more quickly and sustainably.
---
