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Watch Live to 100: Secrets of the Blue Zones | Netflix Official Site

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Travel around the world with author Dan Buettner to discover five unique communities where people live extraordinarily long and vibrant lives. Watch trailers & learn more.

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We all have an
It's the Japanese word for 'a reason to live' or 'a reason to jump out of bed in the morning'.

It's the place where your needs, desires, ambitions, and satisfaction meet. A place of balance. Small wonder that finding your ikigai

Finding your ikigai is easier than you might think. This book will help you work out what your own ikigai 'I read it and it's bewitched me ever since. I'm spellbound.'

Do that, and you can make every single day of your life joyful and meaningful.
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Ikigai: The Japanese secret to a long and happy life

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Buy Ikigai: The Japanese secret to a long and happy life 1 by García, Héctor, Miralles, Francesc (ISBN: 9781786330895) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.

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Wellbeing checklist

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There's nothing quite like sitting beside a gently burbling river, or a tarn eating your lunch. Easedale Tarn in its glacial corrie situated high in the upper valley of Easedale is over-shadowed to the north by the dark, atmospheric Slapestone Edge and Tarn Crag (Easedale). To the south is the long ridge of Blea Rigg. You might think it would be sheltered but we've found the wind can whip across the tarn keeping summer insects at bay a little too well. During Victorian times it was even more popular than it is today. A refreshment hut used to ply a good trade but little remains now just a few scattered stones.

The tarn is apparently 21m (23 yards) deep, its outfall called Sour Milk Gill on the OS 25K map or Sourmilk Gill on the OS 50K map tumbles down some lovely waterfalls which are situated right beside the path.

There are a number of pay-and-display car parks dotted around the popular village of Grasmere where you start this walk. Broadgate, at the north end, and Stock Lane at the southern approach.

The work we do on this web site, both researching and writing up walks, takes a lot of our time but doesn't make us a great deal of money. The main way we fund this work is by selling our walks as PDFs for printing. Please use the "Buy walk in Adobe/PDF format to print or for your phone or tablet" link on the walk page to do that.

If you have already purchased the walk then you if you are logged in you can find it in your rucksack (link top right on any page) in a format suitable for printing.

Thank you for your support

Paul and Beth

Walk height profile

note that gradients are usually grossly exaggerated

Route Description

From Broadgate car park: return to the main road and turn left past the Co-op, to the Cunningham's Outdoor shop. Turn right into Easedale Road.

From the Stock Lane car park: walk into the village centre, past the church, and outside the Cunningham's Outdoor shop turn left into Easedale road.

On the wall beside the turning is a large slate sign painted "Easedale Tarn" and an arrow.

Follow this minor road past the Youth Hostel, houses and holiday cottages, and the bridge over Easedale Beck. As the road curves right, a footbridge crosses the beck on the left, opposite a post box is embedded in the wall. Cross this footbridge, over the slate bridge, and onto the track beyond. Whilst the surface is amazingly well engineered, it is as rough as old cobbled streets and quite hard work.

Go through the gate and continue on the track. The river remains on your right. Through the next gate and into the field. Beware if there are cows with calves here. At the time of survey (July 2012) cattle were in the previous field separated by a fence. With the amount of pedestrian traffic about they are probably used to people and dogs, but caution would be wise.

Bear right, and then left away from the track onto the path signposted "Public Bridleway". The field gradually narrows with the river back alongside. Go through the kissing gate and onto the fell.

The track starts climbing with a wall on the right hand side. After a while it bears left to climb alongside Sourmilk Gill. At the top of the gill the aspect suddenly opens and the tarn is revealed!

Return by the same route.

A walk by Elizabeth Oldham

If you like this walk then why not try one of our other nearby walks:
Unless otherwise stated the text in this walk is the copyright of Hug Solutions Ltd trading as The Hug and the photographs are the copyright of Elizabeth Oldham. Hill data is derived from Database of British and Irish hills which is licensed under aCreative Commons Attribution 3.0 Unported License. Maps contains Ordnance Survey data © Crown copyright and database right 2011 and paths © OpenStreetMap Contributors,CC-BY-SA, 2011

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Lake District Walk: Easedale Tarn, 8.5km (5.3 miles), difficulty rating 1/5. Near to Ambleside, Grasmere, Grasmere village, Keswick.

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Loughrigg Fell on the doorstep of Ambleside, from the small car park at Pelter Bridge, Rydal, makes for a surprisingly mountainous walk. It also passes a large cave you can visit which has stepping stones to its interior. The walk starts innocuously enough traversing above Rydal Water with views of Grasmere too. However, the mountain path from the end of the Terrace to the summit is steep, rough and eroded in places with false summits just to add to the scenery. The top is criss-crossed by numerous paths, small tarns or muddy puddles, and little knolls. Complete the circuit via an atmospheric ghyll.

Overall a fine walk with a great deal of variety and opportunity to explore.

The work we do on this web site, both researching and writing up walks, takes a lot of our time but doesn't make us a great deal of money. The main way we fund this work is by selling our walks as PDFs for printing. Please use the "Buy walk in Adobe/PDF format to print or for your phone or tablet" link on the walk page to do that.

If you have already purchased the walk then you if you are logged in you can find it in your rucksack (link top right on any page) in a format suitable for printing.

Thank you for your support

Paul and Beth

This walk takes you to the top of the following hills: Loughrigg Fell; and includes 1 Wainwright, 1 Birkett, 1 Marilyn, and 1 HuMP.

Walk height profile

note that gradients are usually grossly exaggerated

Route Description

Turn left out of the car park at Pelter Bridge just outside Rydal, and continue along the road. It turns into a bridleway at the end and enters an area of maintained parkland called Jobson Close. Bear left on to the higher path.

Follow the path round which soon becomes a rough track with loose rock and slate. Continue on after visiting the caves, eventually reaching a junction near the wall and a ruined building. Turn left and continue on the signposted bridleway which is Loughrigg Terrace. There are views from here down to both Rydal Water and Grasmere.

At the end of the Terrace, just before reaching the trees, turn sharply left onto the steep uphill path with engineered steps. After a while the slope eases and the path crosses a number of boggy patches. False summits frustrate! The trig point appears eventually.

Continue over the rocky summit area and join a wide grassy path beyond, heading south east. This descends through a shallow gorge with a string of cairns. When reaching a wall on your right, and a maze of minor paths and junctions, you need to swing left a little onto a generally east bearing.

A useful aim point to find the head of Fox Ghyll is a small clump of conifers on the corner between the bridleway and ghyll. Alternatively head for the bridleway and cross to the ghyll just before the wall and gate.

Drop into the ghyll and follow the path down eventually to the road. Just before the house at the bottom the path crosses over a bridge to the left, through a narrow kissing gate and into a muddy lane. Another kissing gate is opens onto the road.

Turn left and follow this quiet road back to Pelter Bridge turning left again for the car park.

A walk by Elizabeth Oldham

If you like this walk then why not try one of our other nearby walks:
Unless otherwise stated the text in this walk is the copyright of Hug Solutions Ltd trading as The Hug and the photographs are the copyright of Elizabeth Oldham. Hill data is derived from Database of British and Irish hills which is licensed under aCreative Commons Attribution 3.0 Unported License. Maps contains Ordnance Survey data © Crown copyright and database right 2011 and paths © OpenStreetMap Contributors,CC-BY-SA, 2011

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Lake District Walk: Loughrigg Fell from Rydal, 6.5km (4.0 miles), difficulty rating 2/5. Near to Ambleside, Grasmere.

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https://www.england.nhs.uk/supporting-our-nhs-people/support-now/looking-after-you-confidential-coaching-and-support-for-the-primary-care-workforce/looking-after-you-too/

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We recognise that our frontline primary care colleagues, both clinical and non-clinical, are continuing to work hard caring for their patients.

Individual coaching is available with a skilled and experienced coach who will work with you to discuss any area of your wellbeing that you would like to address. They will listen, ask questions and support you to develop practical strategies to cope with your situation and stay well.

It might be that by having a one-off conversation you will have all the strategies you need, or you might find a few sessions helpful. It is all led by you.
Register and book a coaching session
What might you talk about?

You can choose to speak about whatever is important to you; the service is designed to be bespoke to your individual needs.

To give you an idea, the sorts of things people often talk about include:

pressures and challenges they are facing

how they are thinking and feeling

coping with the impact of demands in the system

a specific problem that is affecting their sense of wellbeing

how they are balancing the demands of working life and demands at home

managing stress and developing positive coping strategies

concerns about relationships.

Who is it for?

All staff working in the delivery of primary care services. You will be either employed by the NHS or working with an NHS funded employer delivering an NHS funded primary care contract.

How does it work?

Simply register and book a coaching session.

Sessions are available Monday to Friday between 8am and 10pm and on Saturday and Sunday between 10am and 6pm.

The first session will last up to 45 minutes.

The sessions will be delivered virtually, preferably via a video platform, but telephone appointments are also available.

Subsequent sessions will be dependent on the conversation between you and your coach.

Your coach might signpost you on to further support if they think this might be helpful.

You may receive follow-up emails to support you in maintaining your wellness once your coaching sessions have finished.

What others have said

"This session was a huge relief and felt like magic. It helped change my perspective. It felt like a weight was lifted". Salaried GP

"I didn't think that I needed it, only when we started I realised how much I was suppressing, I'll be delighted to continue, it really made me feel lighter in my mind".
Practice Pharmacist

"When I booked my first session it was because I was at the point of handing in my notice and walking away from general practice and a job I loved because I was exhausted. My coach has helped me to manage my stress and regain my confidence in my ability". Practice Manager

Case studies

See our collection of case studies from those who have benefited from the coaching.

What happens to my information?

The Institute for Employment Studies has been commissioned to conduct an evaluation of this work. All data collected will be anonymised and aggregated so that individual respondents cannot be identified. Participation in evaluation activities is voluntary and will not affect the level of support you receive. This service is run by a consortium of partners, please see the service-specific privacy policy for more details about what happens to your data and how you can help us research and evaluate this offer.

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We recognise that our frontline primary care colleagues, both clinical and non-clinical, are continuing to work hard caring for their patients. Individual coaching is available with a skilled and experienced coach who will work with you to discuss any area of your wellbeing that you would like to address.

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Vagus Nerve Massage For Stress And Anxiety Relief

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A fascinating take on how the microbiome sits between us and the rest of the world...

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Dark Matter: The New Science of the Microbiome

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The pursuit of happiness is one that humans have been working toward since the beginning of time.

Yet the concept of "happiness" is often hard to accurately define.

Living the good life, flourishing, self-actualization, joy, and purpose are words that come to mind with happiness. Is it possible to experience any of these in the middle of a chaotic world and negative circumstances? Can we learn to grow or find skills that lead to this "good life?"

Positive psychology takes you through the countryside of pleasure and gratification, up into the high country of strength and virtue, and finally to the peaks of lasting fulfillment, meaning and purpose.

Seligman, 2002

This article will outline the PERMA+ model and the theory of wellbeing, and provide practical ways to apply its components in your private practice or personal life.

Before you continue, we thought you might like to download our three Happiness & Subjective Wellbeing Exercises for free. These detailed, science-based exercises will help you or your clients identify sources of authentic happiness and strategies to boost wellbeing.

What Is Seligman's PERMA+ Model?

Abraham Maslow (1962) was one of the first in the field of psychology to describe "wellbeing," with his characteristics of a self-actualized person. The description of self-actualization is a foreshadowing of the PERMA model, which outlines the characteristics of a flourishing individual and Wellbeing Theory (WBT).

In 1998, Dr. Martin Seligman used his inaugural address as the incoming president of the American Psychological Association to shift the focus from mental illness and pathology to studying what is good and positive in life. From this point in time, theories and research examined positive psychology interventions that help make life worth living and how to define, quantify, and create wellbeing (Rusk & Waters, 2015).

In developing a theory to address this, Seligman (2012) selected five components that people pursue because they are intrinsically motivating and they contribute to wellbeing. These elements are pursued for their own sake and are defined and measured independently of each other (Seligman, 2012).

Additionally, the five components include both eudaimonic and hedonic components, setting WBT apart from other theories of wellbeing.

These five elements or components (PERMA; Seligman, 2012) are

Positive emotion

Engagement

Relationships

Meaning

Accomplishments

The PERMA model makes up WBT, where each dimension works in concert to give rise to a higher order construct that predicts the flourishing of groups, communities, organizations, and nations (Forgeard, Jayawickreme, Kern, & Seligman, 2011).

Research has shown significant positive associations between each of the PERMA components and physical health, vitality, job satisfaction, life satisfaction, and commitment within organizations (Kern, Waters, Alder, & White, 2014).

PERMA is also a better predictor of psychological distress than previous reports of distress (Forgeard et al., 2011). This means that proactively working on the components of PERMA not only increases aspects of wellbeing, but also decreases psychological distress.

Watch this video where Seligman discusses the PERMA model.

P - Positive Emotion

Positive emotion is much more than mere ' happiness.'

Positive emotions include hope, interest, joy, love, compassion, pride, amusement, and gratitude.

Positive emotions are a prime indicator of flourishing, and they can be cultivated or learned to improve wellbeing (Fredrickson, 2001).

When individuals can explore, savor, and integrate positive emotions into daily life (and visualizations of future life), it improves habitual thinking and acting. Positive emotions can undo the harmful effects of negative emotions and promote resilience (Tugade & Fredrickson, 2004).

Increasing positive emotions helps individuals build physical, intellectual, psychological, and social resources that lead to this resilience and overall wellbeing.

Ways to build positive emotion may include:

Spend time with people you care about (Kok et al., 2013).

Do hobbies and creative activities that you enjoy (Conner et al., 2018).

Listen to uplifting or inspirational music (Juslin & Sakka, 2019).

Reflect on things you are grateful for and what is going well in your life (Emmons & McCullough, 2003).

E - Engagement

According to Seligman (2012), engagement is "being one with the music." It is in line with Csikszentmihalyi's (1989) concept of "flow." Flow includes the loss of self-consciousness and complete absorption in an activity. In other words, it is living in the present moment and focusing entirely on the task at hand.

Flow, or this concept of engagement, occurs when the perfect combination of challenge and skill/strength is found (Csikszentmihalyi & LeFevre, 1989).

People are more likely to experience flow when they use their top character strengths. Research on engagement has found that individuals who try to use their strengths in new ways each day for a week were happier and less depressed after six months (Seligman, Steen, Park, & Peterson, 2005).

The concept of engagement is something much more powerful than simply "being happy," but happiness is one of the many byproducts of engagement.

Ways to increase engagement:

Participate in activities that you really love, where you lose track of time when you do them (Bonaiuto et al., 2016).

Practice living in the moment, even during daily activities or mundane tasks (Belitz & Lundstrom, 1998).

Spend time in nature, watching, listening, and observing what happens around you (Petersen et al., 2021).

Identify and learn about your character strengths, and do things that you excel at (Lai et al., 2018).

R - Positive Relationships

Relationships encompass all the various interactions individuals have with partners, friends, family members, colleagues, bosses/mentors/supervisors, and their community at large.

Relationships in the PERMA model refer to feeling supported, loved, and valued by others. Relationships are included in the model based on the idea that humans are inherently social creatures (Seligman, 2012). There is evidence of this everywhere, but social connections become particularly important as we age.

The social environment has been found to play a critical role in preventing cognitive decline, and strong social networks contribute to better physical health among older adults (Siedlecki et al., 2014).

Many people have a goal of improving relationships with those they are closest to. Research has demonstrated that sharing good news or celebrating success fosters strong bonds and better relationships (Siedlecki et al., 2014). Additionally, responding enthusiastically to others, particularly in close or intimate relationships, increases intimacy, wellbeing, and satisfaction.

How to build relationships:

Join a class or group that interests you.

Ask questions of the people you don't know well to find out more about them.

Create friendships with people you are acquainted with.

Get in touch with people you have not spoken to or connected with in a while.

M - Meaning

Another intrinsic human quality is the search for meaning and the need to have a sense of value and worth. Seligman (2012) discussed meaning as belonging and/or serving something greater than ourselves. Having a purpose in life helps individuals focus on what is really important in the face of significant challenge or adversity.

Having meaning or purpose in life is different for everyone. Meaning may be pursued through a profession, a social or political cause, a creative endeavor, or a religious/spiritual belief. It may be found in a career or through extracurricular, volunteer, or community activities.

A sense of meaning is guided by personal values, and people who report having purpose in life live longer and have greater life satisfaction and fewer health problems (Kashdan et al., 2009).

Ways to build meaning:

Get involved in a cause or organization that matters to you (Tang et al., 2022).

Try new, creative activities to find things you connect with.

Think about how you can use your passions to help others.

Spend quality time with people you care about.

A - Accomplishments/Achievements

Accomplishment in PERMA is also known as achievement, mastery, or competence.

A sense of accomplishment is a result of working toward and reaching goals, mastering an endeavor, and having self-motivation to finish what you set out to do. This contributes to wellbeing because individuals can look at their lives with a sense of pride (Seligman, 2012).

Accomplishment includes the concepts of perseverance and having a passion to attain goals. But flourishing and wellbeing come when accomplishment is tied to striving toward things with an internal motivation or working toward something just for the sake of the pursuit and improvement (Quinn, 2018).

Achieving intrinsic goals (such as growth and connection) leads to larger gains in wellbeing than external goals such as money or fame (Seligman, 2013).

Ways to build accomplishment:

Set goals that are SMART - specific, measurable, achievable, realistic, and time bound (Falecki et al., 2018).

Reflect on past successes.

Look for creative ways to celebrate your achievements.

The Plus (+) in PERMA

Yet happiness goes beyond just these five elements, and the + can include other important areas we well, such as optimism, nutrition, physical activity and sleep. These are areas equally important to mental wellbeing.

Optimism

Optimism is a positive emotion critical to building resilience and wellbeing. Optimism is the belief that life will have more good outcomes than bad. People who are optimistic are more likely to be resilient to stressful life events (Carver, Scheier, & Segerstrom, 2010).

Optimistic people tend to live longer, have better postoperative outcomes and lower levels of depression, and adjust better to college life (Carver et al., 2010).

Encouraging youth to become more resilient would build help in establishing a more optimistic outlook on life. Our article, How to Build Resilience in Children, as well as Teaching Resilience in Schools, are great starting points to have youth who are optimistic, resilient, and can handle life's stressful events better.

Physical activity

Physical activity has been linked to wellbeing in numerous ways. Negative emotions are associated with an increased risk of physical disease and poor health habits, and people with mental illness are more likely to be physically inactive (Hyde, Maher, & Elavsky, 2013).

There are obvious physical benefits to being active, but increasing movement or activity also decreases symptoms of depression, anxiety, and loneliness and improves mental focus and clarity (Hyde et al., 2013).

Read our article on Cognitive Health, to understand the connection between exercise and mental wellbeing.

Nutrition

Poor nutrition leads to physical health problems such as obesity, diabetes, heart disease, and even cancer, but there is significant research demonstrating a relationship between diet and mental health (Stranges, Samaraweera, Taggart, Kandala, & Stewart-Brown, 2014).

Eating a balanced diet rich in vegetables and nutrients (and limiting processed or sugary foods) has been associated with wellbeing. High levels of wellbeing were reported by individuals who ate more fruits and vegetables (Stranges et al., 2014). A review of research on children and adolescents found that a poor diet (high levels of saturated fat, refined carbohydrates, and processed foods) was linked to poorer mental health (O'Neil et al., 2014).

So what should we eat? There are many "super foods" found in nature, such as berries, cruciferous vegetables, avocados, nuts, and seeds. A Mediterranean diet that is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats has been shown to reduce depression symptoms and provides an array of physical health benefits (Parletta et al., 2017).

Sleep

Neuroimaging and neurochemistry research suggests that good sleep hygiene fosters mental and emotional resilience, and sleep deprivation leads to negative thinking and emotional vulnerability (Harvard Medical School, 2019). Further, sleep problems are more likely to affect people with psychiatric disorders and may increase the risk of developing mental illness.

Particularly, insomnia increases the risk of developing depression.

Getting seven to nine hours of quality sleep during the same hours every night is recommended (Harvard Medical School, 2019). Lifestyle changes such as avoiding caffeine, nicotine, and alcohol; getting physical activity; decreasing screen time; and using the bedroom only for sleep and sex can improve sleep quality.

Relaxation techniques and cognitive behavioral techniques to reduce stress and anxiety can also be effective ways to improve sleep and overall wellbeing.

Training in PERMA+: 3 Options

Positive psychology and the science of wellbeing has become a popular area of research and practice.

Training in PERMA can be helpful for improving performance, building resilience, and increasing success and life satisfaction. Here are three options for obtaining training in PERMA.

The Penn Resilience Program and PERMA workshops

The Penn Resilience Program and PERMA workshops are evidence-based training options that strive to build resilience, wellbeing, and optimism. The workshops are designed to offer practical skills for individuals, teams, and organizations that reduce mental health issues and improve quality of life.

The SAHMRI Wellbeing and Resilience Centre

The Wellbeing and Resilience Centre aims to decrease mental illness by improving mental health and wellbeing. With the understanding that wellbeing is multi-dimensional, PERMA+ is the foundation used to train leaders how to deliver skills and interventions to the community.

The Science of Happiness Course

Offered through UC Berkeley, the Science of Happiness Course, with an optional certificate, focuses on all aspects of PERMA without actually focusing on the acronym.

The course discusses research on happiness (positive emotions, engagement, relationships, meaning, and achievements) and provides practical activities to improve and measure individual happiness and wellbeing.

3 PERMA+ Activities & Interventions

PERMA activities and interventions are applicable to individuals suffering from mental health disorders as well as those who simply want to improve levels of flourishing. The following interventions can be implemented during any point in a treatment program or as standalone activities to increase wellbeing.

1. Your character strengths

Find your character strengths using the VIA Survey. Much of the research on PERMA uses the assessment of these 24 character strengths.

Learning your unique character strengths can help guide you into meaningful activities (engagement) and work (accomplishment).

2. Track and measure success

This worksheet helps clients set goals and track progress. Often, we take the first step in setting goals but do not take the time to reflect on the emotions elicited when we have achieved them.

3. Gratitude journal

One of the most common activities mentioned throughout research on flourishing and wellbeing is the impact of gratitude. This article about creating a Gratitude Journal provides comprehensive background information and specific details and activities to implement a gratitude journal or routine into daily life.

4 Helpful Questionnaires and Questions to Ask

Questionnaires and assessments are useful tools in positive psychology.

Not only do they provide a way to measure wellbeing, but they are another way to track the effectiveness of interventions and therapeutic techniques.

The following assessments can also offer ideas for specific or individual questions that help clients gain insight and self-awareness.

1. PERMA Profiler

The PERMA Profiler is an extensive questionnaire from the University of Pennsylvania that assesses each of Seligman's (2012) components of wellbeing or flourishing.

This can be an excellent resource to assess clients as they progress through therapy, coaching, or interventions in positive psychology or counseling.

2. The Workplace PERMA Profile

The Workplace PERMA Profile is created by the same authors as the individual PERMA Profiler, but it is designed to assess groups and organizations.

Leaders can use this to assess workers or teams and improve wellbeing in the environment, which will lead to better performance.

3. PURPOSE+ PERMA Profiler

This PURPOSE+ PERMA Profiler is a quick online assessment that asks relevant questions related to each component of PERMA.

It is a fast and efficient way to assess and compare levels of wellbeing. It will email the results directly to you and compares your PERMA scores with other people in the same demographic. The questions asked in the short survey also provide a great starting point for therapy, coaching, or consulting.

4. The Flourishing Scale

The Flourishing Scale asks participants to rate themselves on specific areas of wellbeing. Flourishing is one of the most important components of resilience and wellbeing.

This scale can be used as a tool for motivational interviewing to inspire ideas for self-improvement, or it can be used as an assessment to track progress. The full description of the scale, with scoring, can be accessed in the Positive Psychology Toolkit©.

PositivePsychology.com's Relevant Resources

Our Positive Psychology Toolkit© provides a wealth of resources that cover the full range of components from Wellbeing Theory and PERMA. The assessments, exercises, and activities can be implemented and integrated into any stage of therapy or as standalone activities.

1. Strengths for Altruism

The Strengths for Altruism worksheet, available in the Toolkit, is helpful once an individual has identified their strengths. We all have strengths and have a choice of what we do with them. Using strengths in an altruistic way can promote engagement, relationship, and meaning.

2. Gratitude Letter

Creating a Gratitude Letter is one of the most effective exercises used in the PERMA model. Just like the gratitude journal mentioned earlier, fostering gratitude can significantly improve all aspects of PERMA (positive emotions, engagement, relationships, meaning, and accomplishment). To make the letter specific to Wellbeing Theory, gratitude can be targeted to each of the five areas.

3. Build an Emotions Portfolio

This free Emotions Portfolio tool is a great resource to help clients build a database or toolbox of positive emotions. Hope, gratitude, awe, joy, and inspiration are positive emotions that have been linked to wellbeing and are explored here.

4. 17 Happiness Exercises

If you're looking for more science-based ways to help others develop strategies to boost their wellbeing, this collection contains 17 validated happiness and wellbeing exercises. Use them to help others pursue authentic happiness and work toward a life filled with purpose and meaning.

A Take-Home Message

We all want to experience a higher level of wellbeing and "flourish" in life. The PERMA+ model is an evidence-based approach to improve "happiness" and decrease anxiety, depression, and stress.

Many activities can be used to systematically increase positive emotions, engagement, relationships, meaning, and achievement (PERMA). The good thing is that the areas of PERMA can be mutually exclusive, but in most ways, they are not. For example, by using mindfulness exercises to increase engagement, one will probably also experience more positive emotion and meaning in life.

We hope you enjoyed reading this article. Don't forget to download our three Happiness Exercises for free.

[Reviewer's update:

Citations of new research have been added where appropriate.]

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The PERMA Model: Your Scientific Theory of Happiness

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Martin Seligman's PERMA model was designed as a theoretical understanding of achieving happiness. What is PERMA and how do you apply it?

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The Hope Circuit: A Psychologist's Journey from Helplessness to Optimism

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Buy The Hope Circuit: A Psychologist's Journey from Helplessness to Optimism by Seligman, Martin (ISBN: 9781473683792) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.

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Professor Steve Peters - Consultant Psychiatrist - BA, PGCE, MBBS, MEd, MRCPsych, PhD, DSc, Dip Sports Med.

Steve is a medical doctor; he specialises in mental health and the functioning of the human mind and has dedicated his working life to help people get the best out of themselves and to be in a good place. His current and past experiences include: Clinical Director of Mental Health Services within the NHS at a district hospital, Consultant Forensic Psychiatrist and Undergraduate Dean at Sheffield Medical School. He has spent 20 years as an examination panel member at the Royal College of Psychiatry and has been an expert advisor to World Anti-Doping Agency.

As an author he has written 4 books including the bestselling self-help book of all time in the UK, The Chimp Paradox, which has sold over a million copies - as per Nielsen TCM Chart 2020.

Other achievements include attending Downing Street for winning the senate award twice for his excellence in teaching. He has been a consultant to over 20 Olympic and national sporting teams and organisations over the course of his career including.

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The Chimp Paradox by Prof Steve Peters | Chimp Management Offical Site

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The Chimp Paradox is an incredibly powerful mind management model that can help you become a happy, confident, healthier and more successful person.

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Why We Sleep: The New Science of Sleep and Dreams

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Buy Why We Sleep: The New Science of Sleep and Dreams 01 by Walker, Matthew (ISBN: 0615145024967) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.