POSITIVE PSYCHOLOGY AND GOAL-ACHIEVING PSYCHOTHERAPY (GAP)

1. POSITIVE PSYCHOLOGY AND GOAL-ACHIEVING PSYCHOTHERAPY (GAP) Ronald S. Kaiser, Ph.D., ABPP Licensed Psychologist Clinical Associate Professor, Department of Neurology, Thomas Jefferson University Jefferson Headache Center

2. POSITIVE PSYCHOLOGY DEFINED • Positive psychology is that branch of psychology that involves the study and promotion of well-being. • The gold standard for measuring well-being is flourishing. • The goal of positive psychology is the increase of flourishing. Seligman, 2011

3. POSITIVE PSYCHOLOGY DEFINED (2) • Psychology is not just the study of pathology, weakness, and damage. It is also the study of strength and virtue. • Treatmentis not just fixing what is broken. It is nurturing what is best. Seligman & Csikszentmihalyi (2000) Positive Psychology can be incorporated into other approaches to treatment.

4. WHAT DETERMINES HAPPINESS?Lyubomirsky, 2007

5. PSYCHOTHERAPY COMES FROM A DISEASE REDUCTION MODEL • Historical definition of health = Absence of disease. • Psychoanalytic goal of tension-reduction. • CBT focuses on irrational beliefs, automatic negative thoughts, etc. • DSM gold standard is “No Diagnosis”. • Reportable scales on the MMPI are the elevated ones. • NIMH funding is granted for disease research.

6. WHO DEFINITIONS OF HEALTH AND MENTAL HEALTH HAVE CHANGED • Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. • Mental Health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.

7. PSYCHOLGY’S CONTRIBUTIONS TO LEARNING HAVE IMPACTED ON • Schools • Parenting • Sports • Industry But not necessarily on the conduct of psychotherapy

8. PSYCHOLOGY AND INDUSTRY • Often co-opted by other disciplines • Effectiveness trumps credentials • Laid the groundwork for the coaching profession • Are you familiar with? • Seth Godin • Brian Tracey • Jim Rohm • Stephen Hovey • Napoleon Hill • Tony Robbins

9. MORE MOTIVATING THAN MONEY(AFTER A CERTAIN POINT) • Autonomy • Mastery • Purpose

10. LET’S START WITH A BIT OF SELF-DISCLOSURE • The influence of Jim Murray • The influence of Don Meredith • The influence of Dr. Benjamin Shimberg • The influence of the gym • The role of context • The arrival of positive psychology • The internet

11. SOME NEW DEVELOPMENTS THAT AFFECT THEORY BUILDING • Brain Plasticity • Mindfulness • The role of physical exercise • The role of mental exercise • Health Psychology • Biofeedback/Neurofeedback • The early work in positive psychology • The internet

12. THE SPECIAL ROLE OF BRAIN PLASTICITY • The historical belief was that after childhood the brain could only change in one direction – Decline. • Hardwiring: the concept that the brain was more like a computer than a muscle. • Research has dramatically changed this thinking

13. RESEARCH ON THE CHANGING BRAIN • Taub’s Constraint Induced (CI) Movement Therapy. • Competitive plasticity and Merzenich’s brain mapping. • The role of mental rehearsal (Pascal-Leone’s piano students; Sharansky’s imprisonment). • Maguire’s research on the posterior hippocampuses of London taxi drivers (Maguire, Current Biology, 2011). • Mirror neurons (Iacoboni, 2009)

14. THE ROLE OF PHYSICAL EXERCISE • What did Freud, Rogers, Skinner, Ellis, etc. have to say about exercise? • What have Seligman, Achor, and other positive psychologists said about exercise? • MacArthur Foundation studies demonstrate 3 ways of reducing cognitive decline (normal weight, lifelong learning, exercise) • Studies demonstrate that if you are middle-age and sedentary and you start a regular exercise program, you can delay the onset of cognitive decline by 10-15 years (Ratey; Kramer). • Naperville, IL, 8th graders finished #1 in the world in science & 6th in math after being involved in a comprehensive daily PE program.

15. THE BRAIN AND POSITIVE PSYCHOLOGY

16. POSITIVE PSYCHOLOGY EMERGES IN AN AGE OF SCIENCE • Commitment to research • Criticisms of humanistic psychology for insufficient research base. • Unlike Freud, Rogers, Ellis, Positive Psychology was largely developed by academics rather than clinicians

17. THE SEMINAL ARTICLE • Seligman, M., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55 (1), 5-14.

18. PIONEERS OF THE POSITIVE PSYCHOLOGY MOVEMENT • Ed Diener (“Dr Happiness; Subjective well-being) • George Vaillant (longitudinal study of successful aging) • MIHALYI CSIKSZENTMIHALYI • MARTIN SELIGMAN • Barbara Fredrickson (Broaden and Build; Positivity Ratio) • Christopher Peterson* (Values in Action project)

19. THE NEXT GENERATION OF LEADERS IN POSITIVE PSYCHOLOGY • Sonja Lyubomirsky (Happiness) • Todd Kashian (Curiosity) • Karen Reivich (Resilience) • Angela Duckworth (Grit) • Robert Vallarand (Passion) • Tal Ben-Shahar (General student body teaching) • Shawn Achor (Consulting)

20. THE CONTRIBUTIONS OF CAROL DWECK • Mindset: The view that you adopt for yourself. • Fixed Mindset: The belief that your qualities are unchangeable – and you have to keep proving yourself over and over. Related to being praised for your attributes. • Growth Mindset: The belief that your basic qualities can be changed by your efforts. Related to being praised for your efforts. • Substantial research supports the benefits of the growth mindset.

21. CSIKSZENTMIHALY • As World War II approached in Europe, he observed how some adults became helpless as social supports decayed while others maintained their integrity. • His work in the U.S. led to his development of the concept of Flow and its role in the development of Positive Psychology.

22. FLOW • The optimal experience. • It does not “just happen” passively, but you can’t force yourself into flow. • It involves being fully focused, motivated, energized, and involved in an activity. • You can’t be depressed or anxious and able to be in a state of flow. • Contrary to popular belief, life’s best moments are when we are stretched to physical and/or mental limits rather than relaxed. • Our best moments may not necessarily be pleasant at the time. • Experiences that result in flow for us are not universal.

23. THE CONDITIONS OF FLOW • Goals are clear • Feedback is immediate • There is a balance between opportunity and capacity • Concentration is deep • The sense of time is altered

24. TRAITS OF THE AUTOTELIC PERSONALITY • Curiosity • Persistence • Low self-centeredness • Oriented toward performing activities for intrinsic reasons only.

25. SELIGMAN • His journey went from Learned Helplessness to LearnedOptimism to Authentic Happiness to Flourish - and the psychology of well-being. • Developed the MAPP program at Penn. • Instrumental in developing major positive psychology concepts – including Signature Strengths and PERMA. • Collaborated with Chris Peterson in researching and writing Character Strengths and Virtues.

26. PERMA • Positive Emotion • Engagement • Relationships • Meaning • Accomplishment

27. CHARACTER STRENGTHS AND VIRTUES • Positive Psychology’s answer to the DSM and ICD – “A Manual for the Sanities”. • The focus is on what is right about people rather than what is wrong. • Based on substantial research across cultures. • 6 Virtues encompass 24 Character Strengths.

28. STRENGTHS OF WISDOM AND KNOWLEDGE • Creativity (Originality, Ingenuity) • Curiosity (Interest, Novelty-seeking, Openness to Experience) • Open-mindedness (Judgment, Critical Thinking) • Love of Learning • Perspective (Wisdom)

29. STRENGTHS OF HUMANITY • Love • Kindness (Generosity, Nurturance, Care Compassion, Altruistic Love, “Niceness) • Social Intelligence (Emotional Intelligence, Personal Intelligence)

30. STRENGTHS OF JUSTICE • Citizenship (Social Responsibility, Loyalty, Teamwork) • Fairness • Leadership

31. STRENGTHS OF TEMPERANCE • Forgiveness and Mercy • Humility and Modesty • Prudence • Self-Regulation (Self-Control)

32. STRENGTHS OF TRANSCENDENCE • Appreciation of Beauty and Excellence (Awe, Wonder, Elevation) • Gratitude • Hope (Optimism, Future-Mindedness, Future Orientation) • Humor (Playfulness) • Spirituality (Religiousness, Faith, Purpose)

33. STRENGTHS OF COURAGE • Bravery • Persistence (Perseverance, Industriousness) • Integrity (Authenticity, Honesty) • Vitality (Zest, Enthusiasm, Vigor, Energy)

34. ASSESSING SIGNATURE STRENGTHS • Go to www.authentichappiness.org • VIA Survey of Character strengths (240 items) • Brief Strengths Test (24 items) • Several other tests • Test results are used for research as well as your own benefit/

35. OTHER INDICATORS OF STRENGTHS • Resilience • Savoring • Grit • Posttraumatic Growth

36. FREDRICKSON’S 10 TOP POSITIVE EMOTIONS • Joy • Gratitude • Serenity • Interest • Hope • Pride • Amusement • Inspiration • Awe • Love

37. MEASURES OF POSITIVE INTERACTIONS • The Losada Line and Ratio • The Fredrickson Positivity Ratio

38. RESEARCH SUPPORTIVE OF POSITIVE PSYCHOLOGY CONCEPTS • Education • Health • Aging • Work-related • The Military

39. POSITIVE PSYCHOLOGY AND HEALTH • Positive psychological well-being is associated with: Fewer colds Reduced mortality in both healthy & ill populations Reduced cardio-vascular disease Reduced mortality from CVD , renal failure, & HIV • Findings with respect to cancer are more equivocal • No study has demonstrated a relationship between pessimism and better health or reduced mortality.

40. THE IMPORTANCE OF THE SOCIAL NETWORK • Strength of social relationships is the major distinguishing characteristic of the happiest 10 % of the population. (Diener & Seligman, 2002) • There are “70 years of evidence that our relationships with others matter, and matter more than anything else in the world. (Vaillant, 2009) • The concepts of social capital and reciprocity

41. THE IMPORTANCE OF A SOCIAL NETWORK You should always go to other people’s funerals; otherwise they won’t come to yours. Yogi Berra

42. POSITIVE PSYCHOLOGY EXERCISES • The What-Went-Well (or 3 Good Things or 3 Blessings) Exercise • The Gratitude Visit • The 21 day rule for positive behavior change • The 20 second rule • The Reverse 20 second rule • The Modified Presidential Campaign Assessment

43. SELIGMAN’S ABCD EXERCISE • Adversity • Belief • Consequences • Disputation • Energization

44. CRITICISMS OF POSITIVE PSYCHOLOGY • The scientists and philosophers • The generalizers and over-simplifiers • The anti-military • Barbara Ehrenreich

45. INTERNATIONAL POSITIVE PSYCHOLOGY ASSOCIATION For information or to join www.ippanetwork.org 3rd Annual World Congress was held in Los Angeles on June 23-27, 2013

46. GOAL-ACHIEVING PSYCHOTHERAPY: A MODEL FOR POSITIVE PRACTICE • GAP builds upon the research orientation and philosophy of positive psychology. • GAP builds upon effective techniques of practice from several approaches, primarily CBT. • GAP introduces unique concepts involving the role of the therapist, the purpose of psychotherapy, history, the goals of treatment, and the process.

47. GOAL-ACHIEVING PSYCHOTHERAPY (GAP) • Bridges the GAPs between: Thinking and doing Gaining and maintaining The past and the future Science and practice

48. PRINCIPLES AND PRACTICES OF GAP (1) • The approach is forward looking and positive. • The approach is geared toward building personal strengths to manage change and growth. • The focus is primarily on the solution, not the problem. • The past is meaningful – especially as it relates to character strengths and achievements. • The therapist is active, directive, supportive and a cheerleader for growth and change.

49. PRINCIPLES AND PRACTICES OF GAP (2) • The patient/client is active in preparing a Mission Statement and setting an achieving goals. • Goal setting is designed to ensure maximum success by utilizing small and measureable forward steps. • Wallowing is avoided. • Activity is the default. • Once positive commitment and direction is implemented, other forms of therapy can be incorporated. • Positive personality change can take place throughout the life span.

50. PRINCIPLES AND PRACTICES OF GAP (3) • The Type P Personality is the model of the healthy personality. • Emotional health is always a work in progress. • GAP principles can be pursued on a do-it-yourself basis, in therapy, or through coaching – depending upon your needs at any specific time. • GAP-specific materials are available to aid in the implementation and maintenance of progress. • www.thementalhealthgym.com is the ongoing source of GAP resources and information.