In search of durable positive psychology interventions: Predictors and consequences of long-term positive behavior change

A number of positive psychology interventions have successfully helped people learn skills for improving mood and building personal resources (e.g., psychological resilience and social support). However, little is known about whether intervention activities remain effective in the long term, or whether new resources are maintained after the intervention ends. We address these issues in a 15-month follow-up survey of participants from a loving-kindness meditation intervention. Many participants continued to practice meditation, and they reported more positive emotions (PEs) than those who had stopped meditating or had never meditated. All participants maintained gains in resources made during the initial intervention, whether or not they continued meditating. Continuing meditators did not differ on resources at baseline, but they did show more PE and a more rapid PE response to the intervention. Overall, our results suggest that positive psychology interventions are not just efficacious but of significant value in participants’ real lives.     

What outcomes have mindfulness and meditation interventions for managers and leaders achieved? A systematic review

No systematic review had previously been conducted examining the benefits mindfulness or meditation interventions for leaders and managers. However, the literature suggested that such interventions would have a positive impact on leaders’ own well-being, their leadership capability, their “post-conventional” leadership capacity, and their direct reports. The purpose of this study was therefore to systematically review research on mindfulness or meditation interventions for managers and leaders. Our review identified 19 studies that met the inclusion criteria. Findings indicate some encouraging signs that mindfulness and meditation interventions may improve aspects of leaders’/managers’ well-being and resilience, and leadership capability, possibly including their “post-conventional” leadership, but research results are very variable in quality and strength, and there was no evidence on benefits for participants’ direct reports. The studies reviewed explored a diversity of interventions, but provided little insight into which mindfulness and meditation interventions for managers and leaders are most effective, in what context they are best applied, or for whom they are most suitable. While the sub-set of studies that measured mindfulness found that the interventions used did increase participants’ mindfulness, there was no exploration of whether improved mindfulness was the mechanism by which other positive outcomes were achieved.     

A New Second-Generation Mindfulness-Based Intervention Focusing on Well-Being: A Randomized Control Trial of Mindfulness-Based Positive Psychology

Second-generation mindfulness-based interventions (SG-MBIs) align well with positive psychology philosophy and practices, but trials of SG-MBIs have largely focused on ill-being. This study developed a mindfulness-based positive psychology (MBPP) intervention integrating positive psychology with an SG-MBI to enhance well-being. A randomized control trial was performed to compare MBPP with a waitlist condition among 138 Chinese participants. The results showed that MBPP significantly reduced negative emotions for subjective well-being and significantly improved environmental mastery for psychological well-being. Improvements in self-compassion and negative attitudes but not avoidance, mediated changes in well-being. Changes in positive emotions, positive relations, and awareness were associated with the amount of meditation practice. These findings showed that MBPP is promising for improving well-being and that the positive psychology components play important roles. Broadly, the study illustrated that positive psychology and SG-MBIs can be effectively integrated, and it supported the further application of SG-MBIs from the positive psychology perspective.

     

Effects of Resolving to Change One's Own Behavior: Expectations vs. Experience

The “false-hope syndrome” suggests that unrealistic expectations are responsible for the cycle of repeated failure and renewed efforts at self-change characterizing many self-changers. Our hypotheses were that: (1) committing to a particular self-change task would inflate initial expectations, (2) participants would be unsuccessful relative to their expectations, and (3) more elevated expectations would lead to more negative outcomes. Participants were randomly assigned to either increase their physical activity or reduce their stress through meditating or were assigned to a no-change control group. In accordance with Hypotheses 1 and 2, exercise participants had more positive expectations about their resolutions immediately after committing to them, and both exercise and meditation participants were unsuccessful relative to their expectations. With respect to Hypothesis 3, however, having more positive expectations about one's resolution did not predict a worse outcome.     

Extending the influence of positive psychology interventions into health care settings: Lessons from self-efficacy and forgiveness

The goal of this article is to explore strategies to extend the influence of positive psychology interventions into environments where strength-promotion is not generally embraced. Particularly, we are interested in examining the potential benefits and barriers to extending positive psychology interventions into health care settings (really illness-treatment settings), such as hospitals, community mental health centers, and disorder-focused psychotherapy practices where psychologists increasingly work. Patients primarily come to these settings to reduce suffering rather than to develop strengths. We argue that positive psychology interventions and concepts may become more valued within such contexts if they can be shown to be cost-effective in improving important health care targets. By examining positive psychology-based interventions that have already become relatively mainstream within health care (e.g., self-efficacy-based interventions), we identify strategies for making promising but less-influential positive psychology interventions (e.g., forgiveness training) more valued in today's health care marketplace. Through these examples, we suggest that extending the influence of positive psychology into health care settings is desirable, but will involve several conceptual, evidentiary, and educational or marketing challenges.     

Leveraging social media content to support engagement in positive interventions

A key challenge for positive psychology interventions is promoting sustained engagement to improve long-term outcomes. One way to increase engagement is to introduce variety to reduce hedonic adaptation. Here, we propose supplementing intervention prompts with items from a person’s social media archive to add variety. Through a one-week pilot study of six positive psychology activities via a Facebook application, we explore whether Facebook content is useful to keep people engaged in activities and what attributes of content make it most useful. A total of 260 participants used our application, and analysis of usage showed that displaying content is engaging. By looking at which content was marked as useful by participants, we find that useful content is in itself meaningful and engaging (photos, longer texts, and content about close friends). We also find that certain intervention activities are more engaging and better suited for making use of Facebook content than others.     

Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being

An 8-month-long experimental study examined the immediate and longer term effects of regularly practicing two assigned positive activities (expressing optimism and gratitude) on well-being. More important, this intervention allowed us to explore the impact of two metafactors that are likely to influence the success of any positive activity: whether one self-selects into the study knowing that it is about increasing happiness and whether one invests effort into the activity over time. Our results indicate that initial self-selection makes a difference, but only in the two positive activity conditions, not the control, and that continued effort also makes a difference, but, again, only in the treatment conditions. We conclude that happiness interventions are more than just placebos, but that they are most successful when participants know about, endorse, and commit to the intervention.     

Cost-effectiveness of online positive psychology: Randomized controlled trial

As yet, no evidence is available about the cost-effectiveness of positive psychological interventions. When offered via the Internet, these interventions may be particularly cost-effective, because they are highly scalable and do not rely on scant resources such as therapists’ time. Alongside a randomized controlled trial of an online positive psychological intervention, a health-economic evaluation was conducted. Mild to moderately depressed adults seeking self-help and recruited in the general population were randomly assigned to the intervention group (n?=?143) and a waitlisted usual care group (n?=?141). Improved clinical outcomes were achieved in the intervention group (at least for depression) at higher costs. When outliers (the top 2.5%, n?=?5 in intervention group, n?=?2 in control group) were removed, cost-effectiveness was increased considerably. For positive psychology, economic evaluations may be a means to nudge policy decision-makers towards placing positive psychological interventions on the health agenda.     

The added value of the positive: A literature review of positive psychology interventions in organizations

This paper systematically reviews research investigating the effects of positive psychology interventions applied in the organizational context. We characterize a positive psychology intervention as any intentional activity or method that is based on (a) the cultivation of positive subjective experiences, (b) the building of positive individual traits, or (c) the building of civic virtue and positive institutions. A systematic literature search identified 15 studies that examined the effects of such an intervention in organizational contexts. Subsequent analyses of those studies revealed that positive psychology interventions seem to be a promising tool for enhancing employee well-being and performance. As a side-effect, positive psychology interventions also tend to diminish stress and burnout and to a lesser extent depression and anxiety. Implications of those findings for theory and praxis and recommendations for future research on positive psychology interventions in organizations are discussed.     

Mindfulness meditation counteracts self-control depletion

Mindfulness meditation describes a set of different mental techniques to train attention and awareness. Trait mindfulness and extended mindfulness interventions can benefit self-control. The present study investigated the short-term consequences of mindfulness meditation under conditions of limited self-control resources. Specifically, we hypothesized that a brief period of mindfulness meditation would counteract the deleterious effect that the exertion of self-control has on subsequent self-control performance. Participants who had been depleted of self-control resources by an emotion suppression task showed decrements in self-control performance as compared to participants who had not suppressed emotions. However, participants who had meditated after emotion suppression performed equally well on the subsequent self-control task as participants who had not exerted self-control previously. This finding suggests that a brief period of mindfulness meditation may serve as a quick and efficient strategy to foster self-control under conditions of low resources.     

Loving‐Kindness Meditation and Empathy: A Wellness Group Intervention for Counseling Students

The effect of a 6‐week loving‐kindness meditation (LKM) on the multidimensional empathy of 103 master's‐level counseling students was evaluated, in addition to the correlation between reported levels of time spent meditating and empathy. Statistical analyses indicated that participants who received the LKM intervention experienced gains in dimensions of empathy. A significant relationship between quantity of meditation and perspective taking was noted. Implications and suggestions for future research are explored.     

Effect of Transcendental Meditation versus resting on physiological and subjective arousal

On four successive days, 10 highly trained and experienced meditators were asked to relax for 5 minutes, meditate for 20 minutes, and then relax for 5 minutes. In contrast, 10 other subjects who had no training or experience with meditation were asked to relax for 5 minutes, rest for 20 minutes, and then relax for 5 minutes. Physiological arousal (heart rate, skin resistance, respiration rate, systolic blood pressure, diastolic blood pressure) and subjective arousal (cognitive, somatic, relaxation) were measured throughout the experiment. Results indicated that (a) prior to meditating or resting, meditators tended to have higher heart rates and diastolic blood pressure than did nonmeditators, (b) meditation was associated with generally reduced arousal, but (c) while meditating, meditators did not evidence lower levels of arousal than nonmeditators did while resting. This investigation employed controls, which were not used in previous investigations, and the results place qualifications on previously reported results. The results have implications for the study of personality functioning, stress management, and psychotherapy.     

Impact of psychoeducational content delivered online to a positive psychology aware community

Happiness-increasing interventions demonstrate significant variation in outcomes, suggesting that the people who use them might be as important as the interventions themselves to determine efficacy. In light of this, instructive interventions might not be necessary to increase happiness given a population with knowledge of happiness-increasing strategies. We recruited 270 participants with knowledge of positive psychology to receive six weeks of online psychoeducation. We explored participants’ use of the website, reported use of happiness strategies, and changes in well-being. Those who spent more time on the website reported smaller changes in well-being than those who spent less time on the website. Conversely, those who reported employing more happiness strategies reported greater increases in well-being than those who used fewer strategies. This shows that for those already familiar with positive psychology, information, rather than instruction, might increase well-being. This has implications for studies evaluating the efficacy of happiness-increasing interventions more broadly.     

Individual Differences in Affective States During Meditation

Previous research has shown the positive effects of meditation on physical and mental health, but little is known about what psychological processes occur during meditation. The current study investigated experience of affective states in Zen meditation during a 3-day meditation retreat using a single-case design. We used a novel push-button method to measure affective states and multilevel models to analyze the 6 single-case studies. As expected, we found that participants were more likely to have a no-self/spiritual or joy/elation experience toward the end of a meditation session than toward the beginning. Contrary to what we expected, there was no relationship between the meditation session variables and having an anguish/suffering experience. Individual differences had a non-negligible influence on the relationships for all 3 affective states, meaning that meditation did not produce the same results in the participants. We conclude by discussing how our method can be incorporated into future studies of meditation, or other religious variables.     

Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources

B. L. Fredrickson's (1998, 2001) broaden-and-build theory of positive emotions asserts that people's daily experiences of positive emotions compound over time to build a variety of consequential personal resources. The authors tested this build hypothesis in a field experiment with working adults (n = 139), half of whom were randomly-assigned to begin a practice of loving-kindness meditation. Results showed that this meditation practice produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms. Discussion centers on how positive emotions are the mechanism of change for the type of mind-training practice studied here and how loving-kindness meditation is an intervention strategy that produces positive emotions in a way that outpaces the hedonic treadmill effect.     

大学生幸福感提升的纵向研究：适合度和努力的调节作用

考察提升大学生幸福感的不同干预练习的效果及其调节变量。120名大学生参与前测,其中104名完成5周的干预和后测。随机分配大学生每周从事感激、乐观和生活事件记录,对他们的幸福感和抑郁进行前测和后测。结果表明,5周干预练习后,与记录生活事件组相比,感激组的幸福感显著上升,感激组和乐观组的抑郁显著下降;另外,与练习活动更匹配和更努力的被试获益更大。可见感激和乐观是对中国大学生有效的幸福感干预练习,且个人与练习的适合度和个体的努力程度调节干预效果。     

Instructional support decreases desirability and initiation of a gratitude intervention

Gratitude interventions tend to be effective at increasing well-being, yet they are not commonly initiated and completed. Prior experimental evidence suggests that provision of social support (i.e., supportive and encouraging statements) increases the effectiveness of positive psychological interventions. The type of support, however, may differentially impact motivation. In the current study, we hypothesized that instructional support (i.e., advice about how to best conduct the intervention) increases the desirability of a gratitude intervention and the probability of initiation. 274 participants received leaflets about a voluntary, web-based gratitude intervention. Half of the participants were randomly assigned to receive instructional support in which they read testimonials on how to best conduct the intervention. Next, participants were asked about utility beliefs, social norm beliefs, self-control beliefs, and intentions to participate in the intervention. Contrary to our hypothesis, provision of instructional support decreased desirability of the gratitude intervention, which indirectly hindered intentions to participate in the intervention. Thus, informing recipients about how to navigate an intervention had a paradoxical effect. It may be more effective to allow participants to recognize and handle intervention challenges on their own.     

The effects of a positive health priming intervention on somatic complaints

Somatic complaints are common and form a major burden. Previous studies suggested that such complaints might be increased by ‘illness-related memory’, for example due to worries about health. In this ambulatory study we tested whether we could decrease somatic complaints through enhancing the activation of health-related memory by a ‘positive health’-priming intervention. Forty-three students were randomly assigned to the ‘positive health’-group or a control group. Using online measures, participants reported negative affect (NA) and somatic complaints for a period of six days, while each morning performing the priming task. The intervention caused a decrease in somatic complaints but only for participants with low trait NA or low somatosensory amplification. These findings seem to suggest that priming or other interventions directed at activating positive health memory might reduce health complaints, but only in certain subgroups.     

Effects of positive interventions and orientations to happiness on subjective well-being

This study examined the effects of positive interventions and orientations to happiness on well-being. Participants were 218 self-selected adults randomly assigned to one of four positive interventions (pleasure, engagement, meaning or a combination), or daily events or no intervention control groups. Participants completed the Mental Health Continuum-Short Form and Orientations to Happiness Questionnaire. Analysis of variance results supported the hypothesis that well-being would significantly increase for participants in all intervention groups with those in the meaning, engagement, pleasure and combination groups showing larger increases than those in the control groups. Contrary to expectations, the control group also showed an increase in well-being. The prediction that participants’ dominant orientation to happiness would influence the success of the positive interventions in increasing well-being was supported at post-intervention but not at follow-up. Findings support the effectiveness of positive interventions in increasing well-being and underscore the importance of including individual difference factors such as Orientations to Happiness.     

Better Days – A randomized controlled trial of an internet-based positive psychology intervention

The internet seems promising for delivering interventions to enhance well-being in a normal population. The aim of this study was to test the effects of an internet-based positive psychology intervention targeting gratitude, pleasant activities, strengths, mastery, acts of kindness, optimism, flow, attributions, and mindfulness. One-hundred and twelve participants were randomized to the intervention and 94 to the control group, and data were collected at baseline, one, two, and six months after intervention onset. The balance of positive to negative affect increased over time among participants in the intervention group (unstandardized beta coefficient [B]?=?0.07, p?<?0.01), as compared to the controls (B?=?0.02, p?=?010). The intervention worked equally well regardless of participants’ gender, age, or education. However, optimism did not mediate the effect of the intervention on affect balance. In conclusion, the intervention had a small, but significant effect on affect balance among healthy adults.