This pandemic has taken a year to simmer and spread. Some people are still angry about it. Using a technique from positive psychology, it is possible to create a way of thinking that is based on counting one’s blessings rather than woes.
Martin Seligman, M.D., identified as the founder and father of the positive psychology movement, is credited with developing the “Three Blessings Exercise.”
Dr. Seligman focused on helping people overcome depression. Seligman et al., writing in American Psychologist (2006) stated that positive psychotherapy (PPT) “rests on the hypothesis that depression can be treated effectively not only by reducing its negative symptoms but also by directly and primarily building positive emotions, character strengths, and meaning.”
The research journal paper details pilot interventions and effectiveness that were used in classes “with hundreds of people, ranging from undergraduates to unipolar depressed patients.”
In reading “The Pursuit of Happiness
” we find that gratitude and forgiveness were key to combating depression. Seligman provides a means to achieve what he calls the pleasant life by enabling people to think constructively about the past, gain optimism and hope for the future and, as a result, gain greater happiness in the present.”
In this short video link, Seligman points out that this exercise “breaks up depression and increases happiness.”
The formula is simple. At the end of the day, in a journal or on your computer:
- Write three things that went well today.
- Identify why you see these as positive.
- Make a note after each positive event as to why this may have happened.
With such a method, one is challenged to think about the positives and their impact rather than just making a list. This work was highlighted in the International Journal of Wellbeing, “Doing the Right Thing: Measuring Well Being for Public Policy.”
With a new season, we owe ourselves a new way of thinking — one that creates the type of happiness that bubbles over.
Copyright 2021 Rita Watson