In recent times, there has been significant emphasis laid on the importance of wellbeing. This indeed reflects a shift from mere hustling to get things done to a more holistic way of living.
Growing empirical evidence makes it impossible to ignore the benefits associated with wellbeing and leading a good life that embodies an integration of work, play, leisure and feelings of accomplishment. In simple words, wellbeing is about how well are you doing and whether you are able to adapt and deal with stressors.
It not only refers to mental and psychological wellness but harmony between an individual’s physical, psychological, emotional and social states. Well-being is closely linked to how well an individual adjusts as well as contentment and happiness.
In positive psychology, Martin Seligman proposes well-being is made up of 5 building blocks namely – Positive emotions, Engagement, Relationships, Meaning/purpose and Accomplishment which is popularized by a well-known acronym PERMA. Research has shown significant positive correlations between each of the PERMA components and physical health, vitality, job and life satisfaction.
What is PERMA and how do you build wellbeing via PERMA?
1. Positive Emotions
This refers not only to happiness but all related emotions inclusive of hope, interest, joy, love, compassion, pride and gratitude. Increasing positive emotions helps individuals build their physical, intellectual, psychological, and social self
Ways to Build Positive Emotions include:
- Identify what do you like doing
- Discovering activities that bring instant joy and satisfaction
- Make humor and music part of your life
- Savoring and Positive Reminiscence
- Reflect on things to be grateful for
- Identify people you like being with/who bring out the best in you
2. Engagement
This refers to how connected you feel with the task/person/situation and is closely related to the concept of flow. Seligman associated this with feelings of ‘being one with the task, situation, person’
Ways to build engagement include:
- Identify your strengths and leverage them with opportunities in the environment
- Identify activities that you’ve often lost track of time when engaging in it
- Do more of what brings you happiness
3. Relationships
This refers to relations and positive interactions you have with your family, friends, and people at work and in your social setting.
How do you build positive relationships?
- Show genuine concern and interest
- Don’t make it only about you (Only yourself and problems)
- Meet people who are similar to you (by way of class, social settings, pages on media)
- Take initiative and say hello
- Meet half way
- Ask questions (don’t interrogate)
4. Meaning
This refers to an intrinsic search for meaning and purpose that leads to added value and worthiness.
How do you build meaning in life?
- Introspect what you are passionate about and think about how it can be put to use
- Volunteer and give back to concerns you feel strongly for
- Identify your key drivers
- Help someone / Acts of kindness
5. Accomplishments
This refers to a feeling of achievement, competence and mastery. It is associated with feelings of pride thinking about past accomplishments, content thinking about the present and hope and excitement thinking about the future.
How do you build feelings of accomplishment?
- List all past achievements
- Set SMARTER goals
- Build mastery in areas you would like to improve
- Celebrate small wins
By understanding PERMA we can positively influence our well-being. While attempting to improve our wellbeing it is essential to holistically focus on each of these components rather than choose to focus on a single factor. When we choose to focus on a component we consciously neglect the joys associated with the others. Our wellbeing lies in the choices we make.
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