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Provides the tools and knowledge to develop and nurture the essential building blocks of a thriving life
Understanding how to thrive, not just survive, has never been more critical in today's world. Grounded in over 25 years of peer-reviewed research, PERMA +4: Pathways to Well-Being and Positive Functioning provides a comprehensive guide to the essential building blocks of flourishing. Authors Stewart Donaldson and Victoria Cabrera share the latest evidence while providing actionable insights on how positive psychology interventions can help cultivate happiness and resilience.
With clear explanations of nine scientifically validated building blocks, including emotions, engagement, relationships, meaning, and accomplishment, PERMA +4 equips readers with tools to build their well-being while empowering others to do the same. The PERMA+4 framework extends foundational work by integrating new insights into areas such as physical health, mindset, and economic security. Each easy-to-read chapter is packed with practical activities, step-by-step guidance, informational charts and figures, full-color images, "Key Takeaways, " and reflection questions.
Offering practical strategies for anyone eager to lead a more fulfilling life, PERMA +4:
Introduces the PERMA+4 framework, extending Martin Seligman's foundational well-being theory with new evidence
Explains the science behind positive psychology interventions and why they work
Integrates findings from more than 1,000 research studies on flourishing and well-being
Covers practical applications for education, workplaces, healthcare, and personal growth
Ideal for health practitioners, educators, workplace leaders, and well-being coaches, PERMA +4: Building Blocks for Human Flourishing is essential reading for undergraduate, graduate, and professional audiences. It is perfect for courses in positive psychology, public health, leadership, and organizational development, or as a reference for practitioners aiming to enhance well-being in diverse settings.
Contents
About the Authors xi
Preface xiii
1 A Fresh Look at the Science of Well-Being and Positive Functioning 1
A Fresh New Look at Feeling and Doing Well in Life 1
PERMA+4 Building Blocks of Well-Being and Optimal Functioning 2
Human Flourishing 3
Human Suffering 6
Human Struggling 7
Human Languishing 8
Human Thriving 9
Measuring Human Flourishing 10
Why Is Well-Being Important? 12
How to Use This Book 14
Conclusion 14
References 15
2 Positive Emotions 17
What Are Positive Emotions? 18
Circumplex Model of Emotions (Russell, 2003) 19
Why Positive Emotions Are a Building Block of Well-Being 22
The Broaden and Build Theory of Positive Emotions (Cohn &
Fredrickson, 2010; Fredrickson, 2013) 23
How to Leverage the Power of Positive Emotions to Improve Well-Being 25 Apply What You Learned About Positive Emotions 26
Learn More About Positive Emotions 26
Key Takeaways 26
References 27
3 Engagement and Flow 31
What are Engagement and Flow? 33
The Difference Between Engagement and Flow 34
Why is Flow a Building Block of Well-Being 35
How to Create More Experiences of Engagement and Flow to Care for Your Well-Being 36
Apply What You Learned About Engagement and Flow 38
Learn More About Engagement and Flow 39
Key Takeaways 39
References 39
4 Positive Relationships 41
What Are Positive Relationships? 42
What About at School or Work? 42
The Role of Positive Leadership 43
Why Positive Relationships Are a Building Block of Well-Being 43
How to Build and Nurture More Positive Relationships 44
Apply What You Learned About Positive Relationships 44
Learn More about Positive Relationships 45
Key Takeaways 45
References 46
5 Meaning and Purpose 49
What Is Meaning and Purpose? 50
What Exactly Is Meaning? 50
Busting Myths About Purpose 51
Why Does Purpose Matter? 51
Why Is Meaning and Purpose a Building Block of Human Flourishing? 52 How to Develop Meaning and Purpose 52
Apply What You Learned About Purpose 53
Learn More About Meaning and Purpose 53
Key Takeaways 54
References 54
6 Achievement 57
What Is Achievement? 59
Why Is Achievement a Building Block of Human Flourishing? 59 Achievement in the Workplace 60
Mastery as a Basic Psychological Need 60
Achievement as a Driver of Health and Well-Being 60
How to Nurture Achievement 61
Apply What You Learned About Achievement 61
Learn More About Achievement 62
Key Takeaways 62
References 63
7 Physical Health 65
The Treasure of Health 65
What Is Physical Health? 67
Why Is Physical Health Important for Well-Being? 67
How to Improve and Maintain Physical Health 68
Take It One Step at a Time 69
Apply What You Learned About Physical Health 70
Learn More About Physical Health 70
Key Takeaways 70
References 71
8 Positive Mindset 73
Tree of Growth 74
What Is a Positive Mindset? 75
The Power of a Positive Mindset: Psychological Capital 76
Why It Matters 77
Building Your Psychological Capital 77
Why Is a Positive Mindset Important for Well-Being? 77
How to Develop and Maintain a Positive Mindset 78
The Psychological Capital Intervention (PCI) Model 80
Apply What You Learned About Mindset 82
Learn More About Mindset 82
Key Takeaways 82
References 83
9 Environment 85
Katrina's Garden of Growth 86
What Is the Environment Building Block? 87
Why Your Environment Is a Building Block of Human Flourishing 87 How to Improve Your Physical Environment to Support Your Well-Being 88 Apply What You Learned About Your Environment 89
Learn More About Environment 90
Key Takeaways 90
References 91
10 Economic Security 93
The Tree of Stability: A Story About Economic Security and Well-Being 94 What Is Economic Security? 95
Why Economic Security Is Crucial for Well-Being 95
Why Income Matters for Well-Being 96
The Research on Economic Security and Life Satisfaction 96
When More Money Doesn't Mean More Happiness 97
The Bottom Line 97
How to Improve Economic Security 97
Apply What You Learned About Economic Security 98
Learn More About Economic Security 99
Key Takeaways 99
References 99
11 PERMA+4 Science: Why it is Important to Monitor & Assess
Well-being 101
PERMA+4 Science: A Simple Guide for Everyday Use 102
The Science of Positive Psychology 103
Validated Research Measures 106
The PERMA+4 Scale (Donaldson & Donaldson, 2021) 106
The PERMA+4 Short Scale (Donaldson et al., 2023) 108
The Satisfaction with Life Scale (Diener et al., 1985) 108
The Flourishing Scale (Diener et al., 2009) 109
Practical Tools for Developing and Monitoring Your PERMA+4
and Well-Being 109
How to Score the Cantril's Ladder 113
How to Interpret Your Cantril's Ladder Scores 113
Conclusion 114
Key Takeaways115
References 115
12 Activities to Develop PERMA + 4 117
How to Use This Chapter 118
How This Chapter Is Organized 118
Positive Emotions 118
Personal Activities 118
Activities for Others 119
Engagement and Flow 119
Personal Activities 119
Activities for Others 120
Positive Relationships 120
Personal Activities 120
Activities for Others 121
More Activities 121
Meaning and Purpose 121
Personal Activities 121
Activities for Others 122
Achievement 122
Personal Activities 122
Activities for Others 123
Physical Health 123
Personal Activities 123
Activities for Others 124
Mindset 124
Personal Activities 124
Activities for Others 124
Economic Security 125
Personal Activities 125
Activities for Others 125
Environment 126
Personal Activities 126
Activities for Others 126
Activities That Develop Multiple PERMA + 4 Building Blocks 126
Personal Activities 126
Activities for Others 127
Resources for More Activities to Strengthen
PERMA + 4 Building Blocks 127
PERMA+4 Activities Resources 127
Books 127
Journal Articles 127
References 130
13 More PERMA+4 Resources 133
The PERMA Framework 134
Journal Articles 134
Books 134
Measures 135
The PERMA+4 Framework 135
Journal Articles 135
Measures 136
Online Resources 136
Books 136
Positive Emotions 137
Journal Articles 137
Books 137
Measures 138
Audio Course 138
Websites 139
Engagement and Flow 139
Journal Articles 139
Book Chapters 139
Other Publications 140
Measures 140
Websites 141
Positive Relationships 141
Research Articles 141
Books 141
Book Chapters 142
Meaning and Purpose 142
Journal Articles 142
Achievement 143
Journal Articles 143
Books 143
Physical Health 143
Journal Articles 143
Positive Mindset 144
Research Articles 144
Books 145
Websites 145
Environment 145
Research Articles 145
Books 146
Economic Security 146
Research Articles 146
References 147
Index 000
