Mindfulness & Positive Psychology — Quick Notes (7 Pages)

Page 1

• Mindfulness for self-care (and happiness)
• Emotional dispositions: $50\%$ genetic, $40\%$ attitudes and behaviors, $10\%$ circumstances
• U-shaped curve? (concept in emotional dispositions)

Page 2

• Mindfulness plus Positive Psychology benefits:
  • Slow down; live more in the present
  • Improve focus
  • Treat anxiety or depression
  • Manage chronic pain
  • Increase compassion

Page 3

• Caveats
  • Toxic positivity: the excessive and ineffective overgeneralization of a happy, optimistic state across all situations
  • Suppressing emotions
  • Maintaining the status quo
  • Ignoring injustice or harm
• Maslow’s Hierarchy of Needs: You need Maslow before Bloom

Page 4

• Positive Psychology to support mental health:
  • Affirmations
  • Present moment/Flow
  • Taking in the Good (PERMA)
  • Optimism
  • Gratitude
• Examples of positive affirmations (combat negative self-talk):
  • I feel happy
  • I feel healthy
  • I can focus my attention
  • I am safe
  • I am loved
  • I love you and I will take care of you
• All emotions are necessary and valid

Page 5

• Mindfulness changes the emotional life of your brain (Dr. Richard J. Davidson)
• A wandering mind leads to unhappiness
• Adults spend $49\%$ of waking time mind-wandering
• We can do better

Page 6

• Three Good Things:
  • Write down daily three good things that happened each day for a week
• VIA Signature Strengths (VIA Survey of Character Strengths): take the test
• Students use their highest strength in a new way at school in the next week
• Martin Seligman, Ph.D. (Director)

Page 7

• Optimism & Gratitude:
  • Noticing what’s not wrong (Thich Nhat Hanh)
  • Make a gratitude list
  • Write a thank-you letter
  • Practicing acceptance: it is what it is
• Strategic optimism is good for your health and can be learned:
  • Live longer
  • More successful
  • More resiliency to stress
  • Stress-related growth (Seligman)
• Don’t wish for happiness. Work for it.