What Is the Optimal Way to Deliver a Positive Activity Intervention? The Case of Writing About One’s Best Possible Selves

A 4-week-long experiment examined the effects of a positive activity intervention in which students wrote about their “best possible selves” (BPS) once a week. We manipulated two factors that might affect the success of the happiness-increasing activity—whether the positive activity was administered online versus in-person and whether the participant read a persuasive peer testimonial before completing the activity. Our results indicated that the BPS activity significantly boosted positive affect and flow and marginally increased feelings of relatedness. No differences were found between participants who completed the positive activity online versus in-person. However, students who read a testimonial extolling the virtues of the BPS activity showed larger gains in well-being than those who read neutral information or completed a control task. The results lend legitimacy to online self-administered happiness-increasing activities and highlight the importance of participants’ beliefs in the efficacy of such activities for optimum results.     

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。     

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.     

The Art of Living by Dispositionally Happy People

The cognitive and motivational processes by which happy people are able to artfully sustain their happiness are examined within a subjectivist construal approach. Individuals who perceive themselves as happy respond to ordinary experiences differently than their less happy peers. Research from our laboratory has revealed these differences in a variety of contexts, including people's responses to decisions, their reactions to social comparisons, and their interpretations of life events. Our research has also shown that, after experiencing failure, happy people tend not to engage in negative self-reflection and are able to perform subsequent tasks without dwelling. Although happy people experience negative moods and negative life events similar to those of less happy people, they evaluate these events less negatively and respond to them in more positive, affirming ways. These group differences suggest a number of possible ways to sustainably enhance happiness, and current experimental interventions designed to test the effectiveness of several intentional happiness-increasing strategies are discussed. This revised version was published online in August 2006 with corrections to the Cover Date.     

Happy thoughts: Enhancing well-being in the classroom with a positive events diary

Positive psychology interventions (PPIs) are effective in increasing well-being across the population. Whilst educators are recognising the importance of well-being in the classroom and of its long-term impact on life trajectory, the transformative potential of PPIs in educational settings is yet to be fully realised. This study investigates, for the first time, the effects of a PPI in school children by means of a daily dairy. Self-report questionnaires were used to measure well-being in school children aged 8–11 years. Across two studies, children kept a positive events diary, recording three experiences every day for a week. The intervention led to an increase in happiness and a decrease in depressive symptoms immediately following the intervention and at a three-month follow-up. Children who had unhappier baseline scores benefitted more from the intervention. This study demonstrates significant scope, in school settings, for targeted light-touch interventions to promote well-being in those with the greatest need.     

Achieving Sustainable Gains in Happiness: Change Your Actions, not Your Circumstances*

Although attaining happiness is a nearly universal goal, surprisingly little research has focused on how happiness can be increased and then sustained. Three studies test predictions of a model (Lyubomirsky et al., 2005) positing that sustainable happiness is possible through intentional activity changes, more so than through circumstantial changes. Study 1 shows that less hedonic adaptation is reported in response to activity changes than to circumstantial changes. Study 2 tests a dynamic process model, showing that while both positive activity changes and positive circumstantial changes predict rank-order increases in subjective well-being from Time 1 to Time 2, only activity changes predict maintained gains at Time 3. Study 3 replicates the Study 2 findings and extends them to psychological well-being (Ryff and Keyes, 1995). Implications for positive psychology and “the pursuit of happiness” are discussed. *This work was supported in part by grants from the Positive Psychology Network.     

Happy Family Kitchen: Behavioral Outcomes of a Brief Community-Based Family Intervention in Hong Kong

Positive psychology interventions commonly involve behavioral exercises to improve psychosocial well-being. Intervention effect on behavior is unclear. The Happy Family Kitchen project, one of the community-based brief intervention projects under The FAMILY: A Jockey Club Initiative for a Harmonious Society, was conducted in Hong Kong to develop and evaluate the effectiveness of a positive psychology family intervention. We have previously reported positive intervention effects on family communication, family well-being, and subjective happiness. This paper aims to explore the effectiveness of the intervention on behavioral outcomes and their associations with psychosocial well-being. A total of 23 social service units organized and conducted intervention programs for 1419 individuals from 612 families in Hong Kong. Each intervention was developed with emphasis on one of five positive psychology themes: gratitude, flow, happiness, health, and savoring. Intervention outcomes were assessed at pre-intervention, immediate post-intervention, and 6 weeks and 12 weeks post-intervention. Results showed that family communication time and frequency of meal preparation with family members increased with sustainable small effects up to 12 weeks. Theme-specific behavior change was observed in the gratitude, flow, and happiness interventions, respectively. Family communication time, frequency of eating with family members, and theme-specific behaviors, including gratitude, flow, happiness behavior, health attitude, and health behavior, were positively associated with psychosocial well-being. Qualitative data provided additional evidence of effectiveness with in-depth insights into behavior change. The positive associations between target behaviors and well-being suggest that improvements in well-being as a function of the intervention may be associated with behavior change.     

A longitudinal experimental study comparing the effectiveness of happiness-enhancing strategies in Anglo Americans and Asian Americans

Growing evidence suggests that well-being interventions can be effective. However, it is unclear whether happiness-increasing practices are equally effective for individuals from different cultural backgrounds. To investigate this question, Anglo Americans and predominantly foreign-born Asian Americans were randomly assigned to express optimism, convey gratitude, or list their past experiences (control group). Multilevel analyses indicated that participants in the optimism and gratitude conditions reported enhanced life satisfaction relative to those in the control condition. However, Anglo Americans in the treatment conditions demonstrated larger increases in life satisfaction relative to Asian Americans, while both cultural groups in the control condition showed the least improvement. These results are consistent with the idea that the value individualist cultures place on self-improvement and personal agency bolsters the efforts of Anglo Americans to become more satisfied, whereas collectivist cultures’ de-emphasis of self-focus and individual goals interferes with the efforts of Asian Americans to pursue enhanced well-being.     

美德是幸福的前提吗？

幸福研究方兴未艾,但当今研究着重于幸福的心理描述性层面,而通常忽视了幸福概念中的规范性或者评价性层面。在孔子和亚里士多德等哲学家眼中,美德是幸福的前提。心理学实证研究发现,实践美德行为,如志愿、捐助等活动能够使人获得幸福。同时,研究也发现,人们倾向于认为具有美德的人会更加幸福。虽然实证研究能够说明美德与幸福具有关系,但是在美德与幸福的因果联系确定上,以及美德对于幸福来说是否是工具性的问题上,还需要更多的研究。     

A longitudinal experimental study comparing the effectiveness of happiness-enhancing strategies in Anglo Americans and Asian Americans

Growing evidence suggests that well-being interventions can be effective. However, it is unclear whether happiness-increasing practices are equally effective for individuals from different cultural backgrounds. To investigate this question, Anglo Americans and predominantly foreign-born Asian Americans were randomly assigned to express optimism, convey gratitude, or list their past experiences (control group). Multilevel analyses indicated that participants in the optimism and gratitude conditions reported enhanced life satisfaction relative to those in the control condition. However, Anglo Americans in the treatment conditions demonstrated larger increases in life satisfaction relative to Asian Americans, while both cultural groups in the control condition showed the least improvement. These results are consistent with the idea that the value individualist cultures place on self-improvement and personal agency bolsters the efforts of Anglo Americans to become more satisfied, whereas collectivist cultures' de-emphasis of self-focus and individual goals interferes with the efforts of Asian Americans to pursue enhanced well-being.     

Positive living: A pilot study of group positive psychotherapy for people with schizophrenia

Positive psychology interventions target positive emotions in order to increase happiness, engagement in life, and well being while also ameliorating the impact of symptoms on a person's life. We examined an adapted version of group positive psychotherapy for people with schizophrenia (Positive Living (PL)) in a pilot study. Sixteen participants were recruited to participate in two separate PL groups and were assessed at baseline, post-intervention and at 3-month follow-up. We examined feasibility of this intervention in addition to a preliminary exploration of well-being outcomes including psychological well-being, hope, savoring, and self-esteem as well as clinically related outcomes including symptoms, psychological recovery, and social functioning. Findings indicate that the PL group was feasible and associated with possible improvements in psychological well-being, hope, savoring, psychological recovery, self-esteem, and psychiatric symptoms.     

Humor-based online positive psychology interventions: A randomized placebo-controlled long-term trial

While correlational evidence exists that humor is positively associated with well-being, only few studies addressed causality. We tested the effects of five humor-based activities on happiness and depression in a placebo-controlled, self-administered online positive psychology intervention study (N = 632 adults). All of the five one-week interventions enhanced happiness, three for up to six months (i.e. three funny things, applying humor, and counting funny things), whereas there were only short-term effects on depression (all were effective directly after the intervention). Additionally, we tested the moderating role of indicators of a person × intervention-fit and identified early changes in well-being and preference (liking of the intervention) as the most potent indicators for changes six months after the intervention. Overall, we were able to replicate existing work, but also extend knowledge in the field by testing newly developed interventions for the first time. Findings are discussed with respect to the current literature.     

A Placebo-Controlled Online Study on Potential Mediators of a Pleasure-Based Positive Psychology Intervention: The Role of Emotional and Cognitive Components

While broad evidence exists that positive psychology interventions are effective in increasing well-being, less is known about the working mechanisms behind this process. We examine the impact of subjective changes in affectivity (i.e., elicitation of positive emotions) and cognitive processes (i.e., the gaining of insights) in three variants of a pleasure-based placebo-controlled online intervention (N = 509 adults). The variants were designed that they have (1) a cognitive focus, (2) an emotional focus, or (3) both cognitive and emotional foci. We assessed happiness and depressive symptoms before the intervention, immediately after the intervention, and at follow-ups after two weeks, one month, and three months, and collected subjective ratings on potential working mechanisms. Findings indicated that both variants with a cognitive focus increased happiness in comparison to the control condition, whereas only those interventions that fostered the experience of positive emotions reduced depressive symptoms. Positive emotions mediated the effects of the intervention on happiness and depressive symptoms, whereas insights only mediated the effects on happiness. The findings support the important role of positive emotions in positive interventions and provide new evidence for the relevance of cognitive changes in such interventions.     

Nostalgia,Gratitude, or Optimism: The Impact of a Two-Week Intervention on Well-Being During COVID-19

Research indicates that brief 2-min positive psychology interventions (PPIs) increase well-being during COVID-19 lockdowns. The present study extended this to assess the effectiveness over two-weeks. Participants (n?=?150) were randomly allocated to one of three PPIs; nostalgia, gratitude, best possible self (BPS), or control. The interventions were slightly adapted for the lockdown and were completed three times, every seven days over two-weeks. Well-being measures were completed immediately after the first intervention (T1), after the next two interventions (T2?T3) and at one-week follow-up (T4) (but no baseline measure of well-being was taken). At T1, participants in the nostalgia, gratitude, and BPS intervention had higher self-esteem than those in the control intervention. At T1 and T2, participants in the gratitude and BPS intervention reported higher social connectedness than participants in the nostalgia and control intervention. Then at follow-up (T4), participants in the nostalgia, gratitude, and BPS intervention had lower fear of COVID-19 than those in the control intervention. Overall, the results show the benefits of nostalgia, gratitude and optimism, compared to the control, during lockdown.

     

Adolescent depression and risk factors

Seventy-nine high school seniors were administered the Center for Epidemiological Studies Depression Scale (CES-D), as well as a questionnaire on parent relationships, peer relationships, positive and negative feelings including suicidal thoughts, and lifestyle variables including academic performance, exercise, and drug use. The group of adolescents who scored above the clinical cutoff for depression on the CES-D (n = 29) had poorer relations with parents. Further, the incidence of paternal depression in that group was greater. The depressed adolescents also had less optimal peer relationships, fewer friends, and were less popular. They experienced less happiness and more frequent suicidal thoughts. They spent less time doing homework, had a lower grade point average, and spent less time exercising. The depressed group also reported more use of marijuana and cocaine. A stepwise regression indicated that physical affection with parents, homework, well-being, exercise, happiness, and parent relations explained 55% of the variance.     

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.     

Positive psychotherapy for smoking cessation: Treatment development,feasibility, and preliminary results

Low positive and high negative affect (NA) predict low rates of smoking abstinence among smokers making a quit attempt. Positive psychotherapy can both increase positive affect (PA) and decrease NA and, therefore, may be a useful adjunct to behavioral smoking counseling. The purpose of the present study was to assess the feasibility and acceptability of a positive psychotherapy for smoking cessation (PPT-S) intervention that integrates standard smoking cessation counseling with nicotine patch and a package of positive psychology interventions. We delivered PPT-S to 19 smokers who were low in PA at baseline. Rates of session attendance and satisfaction with treatment were high, and most participants reported using and benefiting from the positive psychology interventions. Almost one-third of the participants (31.6%) sustained smoking abstinence for six months after their quit date. Future studies to assess the relative efficacy of PPT-S compared to standard smoking cessation treatment are warranted.     

Can seeking happiness make people unhappy? [corrected] Paradoxical effects of valuing happiness

Happiness is a key ingredient of well-being. It is thus reasonable to expect that valuing happiness will have beneficial outcomes. We argue that this may not always be the case. Instead, valuing happiness could be self-defeating, because the more people value happiness, the more likely they will feel disappointed. This should apply particularly in positive situations, in which people have every reason to be happy. Two studies support this hypothesis. In Study 1, female participants who valued happiness more (vs. less) reported lower happiness when under conditions of low, but not high, life stress. In Study 2, compared to a control group, female participants who were experimentally induced to value happiness reacted less positively to a happy, but not a sad, emotion induction. This effect was mediated by participants' disappointment at their own feelings. Paradoxically, therefore, valuing happiness may lead people to be less happy just when happiness is within reach.     

Recalling Positive Events at Work Makes Employees Feel Happier,Move More,but Interact Less: A 6-Week Randomized Controlled Intervention at a Japanese Workplace

Simple self-administered activities, such as practicing gratitude or kindness, have been shown to increase happiness, yet only self-report measures have been used so far. Our study, conducted with a Japanese workplace sample, incorporated a novel technology to gather precise behavioral data reflecting participant movement and social interactions. Employees were randomly assigned to either recount three positive events at work (a positive activity) or list work tasks they completed (control) weekly for 6 weeks; furthermore, they reported their happiness levels and wore sociometric badges that recorded their behavior. Relative to controls, participants who considered good things at work not only reported relatively greater happiness over time but moved more upon arriving to work, engaged in less social interaction, and left the office earlier. Most of the findings were moderated by participant effort, such that those who put more effort into the positive activity also showed greater changes.