PERMA the Wellbeing model of Positive Psychology

Introduction

The PERMA model is a framework from Positive Psychology that helps individuals assess their wellbeing and identify areas for improvement. This tutorial will guide you through the five key elements of the PERMA model—Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment—allowing you to make conscious decisions to enhance your life satisfaction.

Step 1: Understand Positive Emotions

Positive emotions are feelings that contribute to overall happiness and life satisfaction. To cultivate this aspect:

• Identify Sources of Joy: Reflect on activities or experiences that bring you joy.
• Practice Gratitude: Keep a gratitude journal to regularly note things you are thankful for.
• Engage in Positive Activities: Dedicate time to hobbies, socializing, or anything that generates positive feelings.

Step 2: Enhance Engagement

Engagement refers to the state of being fully immersed in activities. To boost engagement:

• Flow State: Seek activities that challenge your skills to the point where you lose track of time.
• Set Goals: Create clear, achievable goals that motivate you to focus and engage deeply.
• Limit Distractions: Find a conducive environment that minimizes interruptions, allowing you to concentrate fully.

Step 3: Cultivate Relationships

Healthy relationships are vital for wellbeing. To strengthen your connections:

• Invest Time in Relationships: Make an effort to connect with friends and family regularly.
• Communicate Openly: Share your feelings and listen to others, fostering deeper connections.
• Join Community Groups: Engage in social groups or clubs that share your interests to meet new people.

Step 4: Find Meaning

Meaning involves having a purpose in life. To discover and enhance your sense of meaning:

• Reflect on Values: Identify your core values and consider how they align with your daily actions.
• Volunteer: Engage in community service or activities that support a cause you care about.
• Create a Vision: Develop a personal mission statement that outlines your goals and aspirations.

Step 5: Pursue Accomplishment

Accomplishment is about achieving goals and feeling a sense of success. To nurture this area:

• Set SMART Goals: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
• Celebrate Successes: Acknowledge and celebrate your achievements, no matter how small.
• Learn from Failures: View setbacks as opportunities for growth and learning rather than as failures.

Conclusion

The PERMA model provides a comprehensive approach to understanding and improving your wellbeing. By focusing on Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment, you can make informed decisions to enhance your life satisfaction. Start by assessing which areas need attention and take actionable steps to foster growth in those aspects. Remember, wellbeing is a journey, and conscious decision-making is key to creating a fulfilling life.