At the turn of the 2010s, Martin Seligman, founding father of positive psychologyhas identified a theoretical model (the PERMA model) based on what he considers to be the five basic elements which allow the individual to achieve his potential. These are the five pillars of psychological well-being. It is then, for those who want to be happy, to maximize the presence and impact of these elements in their life.
The five elements of PERMA model original are the Positive emotions (P), Commitment (E), Human Relations (R), the Meaning we give to our life (M for “Meaning” in English) and the feeling of Accomplishment (A). A sixth factor, the Vitality (V which is equivalent to Full Health), came, in 2013, to complete this pretty picture…
1. Positive Emotions
Positive emotions are the component that immediately comes to mind when we talk about the pillars of well-being or the notion of happiness in general. It’s about feeling good and enjoying life, whatever the way and whatever activity it involves. We can feel joy, serenity, enchantment, comfort, etc.
Positive emotions promote open-mindedness, creativity, optimism, perseverance, etc. A positive outlook is also valuable for improving social, emotional and professional relationships.
Positive emotions are closely linked to resilience and well-being. Emotions are contagious and we know that positive emotional states are conducive to building strong relationships.
2. Engagement or the state of Flow
When we talk about engagement in positive psychology, we generally refer toFlow statewhich corresponds to being totally absorbed by a task to the point of losing track of time. When we are “engaged”, we “forget ourselves” and we are completely involved in what we do. This sensation of flow, also called optimal experienceoccurs for activities that we enjoy doing and for which we have a certain level of competence.
Being engaged therefore means being fully present, while being challenged by the demands of the task. This can manifest itself when you play an instrument, play a game of chess, play sports, or even work on a project you are passionate about.
This type of experience is extremely fulfilling because it allows us to expand our skills.
3. Relationships at the heart of well-being
Human beings are social animals. Well-being and mental health are closely linked to having close, intimate and meaningful relationships. That said, all relationships, from brief exchanges with a stranger we meet by chance to romantic, family or friendly relationships are sources of well-being and psychological support.
In Western societies, the search for happiness and well-being often has an individualistic aspect, as if one person’s happiness were perfectly independent of that of others. In reality, we thrive on relationships that incorporate love, intimacy, and strong, positive emotional interactions with others. This social support is essential to overcome life’s difficulties.
Furthermore, strong moments of joy or pride rarely occur when we are alone. Positive social relationships are one of the essential bases for human well-being.
4. The quest for Meaning
The “M” in “PERMA-V” refers to “Meaning” which means “Sense” in English. True fulfillment comes from finding meaning in life, rather than seeking only pleasure and material well-being. This meaning can be found in your intimate relationships, but also in feeling connected to something bigger than yourself, or in having goals that give meaning to your actions, beyond your own person. This quest for meaning can involve spirituality, activism, support for a cause, family, a local community, etc.
This factor corresponds to the answer to the question: “What is my life mission?” “. Seeking fortune for its own sake does not give meaning to life. Without this “why”, we end up no longer finding pleasure or reasons in going to work or carrying out our daily tasks.
If, like me, you are passionate about this subject, I recommend two resources: The Golden Circle to find your why And How to find your Ikigai?
5. The feeling of Accomplishment
Having explicit goals in life and making efforts to achieve them is important for thriving and feeling well-being. It also reinforces the feeling of personal competence (the belief in one’s own abilities). It is therefore essential to know how to set goals and strive to achieve them in order to feel good about yourself and be proud of yourself.
But, for all that, we must not forget what we have already accomplished in the past. We often tend to skip or minimize our yesterday’s successes. As human beings, we all have a fundamental need to feel like we are growing and progressing in life. We like to move forward, as if stagnation was already a sign of decline.
Having goals and ambition is not a bad thing in itself. Being ambitious is not synonymous with “crushing others”, as we may sometimes think. Setting difficult goals is what allows us to move forward and make an impact on the world, while nurturing a sense of accomplishment. As illustrated the My 7 Wonders exerciseknowing how to celebrate your successes in life is important to continue to surpass yourself and flourish.
6. Vitality, the 6th of the pillars of well-being
The “V” in “PERMA-V” is a part of Martin Seligman’s original model. This is why it is preceded by a hyphen in the acronym. Some positive psychology practitioners and researchers have suggested adding the Vitality (Full health) as the sixth of the pillars of well-being. This essential addition is commonly accepted, even if the modification has not been formally recognized by the creator of the model.
Research shows that vitality (full health) is an integral part of our well-being. Mental and emotional well-being are intrinsically linked to physical well-being. Our ability to sleep soundly, eat well, exercise regularly, and manage stress properly, has a significant impact on all other components of well-being. Maintaining physical vitality is therefore essential to developing resilience and bouncing back in the face of life’s challenges and adversity.
Take action with the PERMA-V model
The model of the six pillars of well-being allows us to go beyond the sometimes simplistic vision which consists of seeing positive psychology as the quest for well-being at all costs. It is the way to go beyond the search for “feel good”, pleasure and positive emotions.
Being fulfilled does not mean being blissful all the time, but rather setting goals in life, accomplishing things, joining support networks, and contributing to causes that go beyond one’s own interest and satisfaction. own life.
With the PERMA-V model, we find levers to work towards its development. Each project, each moment of flow, each positive relationship, each success and each passion can thus contribute to one’s own well-being.
Build on this model and identify the activities, relationships and other elements that will allow you to feel happy and fully engaged.
Concretely, you can rely on the avenues listed below to activate the levers of the model:
- Adopt a positive and constructive approach as often as possible (this is not about denying the negative but putting it into perspective)
- Find activities that make you happy, comfortable in your skin and fully engaged
- Focus on your relationships with family and friends, and find ways to develop them
- Give meaning to your life, by identifying your life mission, a goal that goes beyond you
- Savor your successes and do everything possible to achieve yourself through new projects.
In conclusion
A clear and coherent vision of personal development, the PERMA-V model is a reference to keep in mind to improve your quality of life. With these six pillars of well-being, easy to understand and scientifically based, you can reorganize your actions in a real approach to personal development/
