Positive psychology is booming today, and since it is still a relatively new discipline, people often talk about it without knowing exactly what it is or what its methods consist of.
In this article we will review some of the best positive psychology techniques out there, And we will also go over the concepts related to this paradigm of psychology, so that the reader can know exactly what it is and in what areas it can be used.
What is positive psychology?
Positive psychology techniques seek to provide an alternative to psychological well-being that does not focus so much on combating mental disorders related to sadness, depression and other maladaptive forms that some people have of leading their way. everyday life, but rather focuses on them. efforts to to improve these healthy psychological dynamics already present in the individual.
This field of psychology is relatively new, emerging just in 1998, which is why there is still some confusion about its contributions and functions in the field of behavioral science.
The main objective sought by positive psychology is that people learn to change the perspective with which they see reality, evolving to a more positive and adaptive perspective of life. Applied well, it can enable subjects who tend to mismanage their effort and time to make better use of their potential for well-being.
Positive psychology techniques can be used to improve the living conditions of a patient or client in psychotherapy. If it is not enough to give up negative habits completely, it is effective. to change some dysfunctional thought patterns.
Positive psychology it’s not about ignoring problems or avoiding; on the contrary, it tries to provide appropriate means to deal with these negative circumstances.
Sometimes it happens that people perceive more important issues than they really are, which causes them anxiety. To counter irrational negativity, a positive psychology emerges that matters and debates attempts to keep us from drowning in a glass of water. It teaches us to see the bright side without taking away the importance of issues.
The best positive psychology techniques
Now we’ll look at a list of some of the best positive psychology techniques for improving quality of life. Most of them are used in psychotherapyBut its most basic and simple principles can be applied by the user at home.
In many cases, people tend to punish themselves when things don’t go as planned; it is a behavior in which the subject focuses only on the bad in an exaggerated way, coming to think that he has no chance of being good at what he offers.
The self-reinforcement technique in positive psychology involves being our own motivator, strengthening our character with positive phrases and ideas based on the good things we can do.
For example, if you are good or good at writing, playing an instrument, or any other area of experience, congratulate yourself for it and enjoy it.
2. Training in causal attributions
This training consists of change the way we internalize successes and failures.
Often, we are unable to fully rejoice in our success, but when we fail at something, we sink into lamentation. The ideal is to learn to take advantage of our good times and give ourselves the credit we deserve.
Especially in case of failure, you have to be objective. If this has been our responsibility, it is necessary to accept it, but knowing that it is a passing circumstance, that it does not have to be repeated always.
3. Laughter sessions
Humor is a great way to reduce daily stress.
When we are at an early developmental age, we tend to laugh more often than in adolescence, and this statistic decreases even more in adulthood. In positive psychology, it is sought recover this source of pleasant emotions through group laughter therapy sessions, Where participants learn to laugh a little at themselves and relieve the tragic burden of their problems, by being able to seek more adaptive methods to solve them.
4. Get an animal companion
Pets are an important source of affection when we take responsibility for them and learn to love. Having a pet allows us develop the most empathetic side of ourselvesAt the same time, we are strengthening our responsibility in general terms.
Visualization is a technique used to familiarize people with positive situations and to normalize them. consists of imagine pleasant landscapes where we find ourselves doing activities that we have enjoyed.
It is advisable to perform this technique before going to bed, so that we can have the opportunity to access pleasant dreams and have a better quality of rest. For example, imagine we are walking on an open beach and are totally relaxed after achieving something that we desire.
6. Refute systematic negative thoughts
We must first be able to identify our recurring negative thoughts. Sometimes it’s a good idea to have psychotherapy so that a professional psychologist can help us determine what they are, because sometimes these thoughts are subconscious in nature.
Once we know what our recurring negative thoughts are, we will begin to refute them using logic. It is about responding to every negative thought that we have, in a precise way and where we give an effective solution to each one.
7. Relaxation techniques
Relaxation techniques are among the various positive psychology techniques used to prepare a person for a new way of seeing things. It is easier for the subject to assimilate and positively internalize ideas when relaxed.
The progressive relaxation of Bernstein and Borkovec is an effective way to achieve this. It consists of guiding the person through the stages of their breathing while they are offered scenarios that are pleasant to think about.
- Schneider, K. (2011). Towards a positive humanist psychology. Existential Analysis: Journal of the Society for Existential Analysis. 22 (1): 32-38.
- Seligman, MEP; Csikszentmihalyi, M. (2000). Positive psychology: an introduction. American Psychologist, 55 (1): 5-14.