We’re all taking things day by day, and moment by moment.  We’re learning to prioritize our needs vs. our wants, what must be accomplished vs. what would be nice to get done.  It’s a pandemic, and we’re all in survival mode.

Is it possible that we could not only survive, but also thrive under these circumstances?

The field of positive psychology can teach us a lot about what it means not only to “get by”, but to truly experience emotional well-being.  The PERMA-H model (developed by Martin Seligman and amended by Norrish et al. in 2013) identifies what are believed to be key factors to experience positive well-being.  The more we are able to attend to and nourish these factors, the more we may find ourselves not only surviving, but also thriving.

Positive Emotions such as joy, humor, gratitude and savoring are thought to be key elements in our emotional well-being.  While no one is expected to experience positive emotions at all times, it can be helpful to pause periodically to simply reflect on some of those experiences that bring about positive emotions.  Think about something that made you laugh recently.  Practice gratitude – what are 3 things you are grateful for today? 

Engagement refers to one’s immersion of energy, focus and attention into something.  It’s those things that we are curious and passionate about, where we inherently feel motivated.  Though it may be related to work or school, engagement can also refer to other activities, interests, or hobbies.  What’s something you’ve read recently that was particularly interesting?  What is something you are doing/working on that you’re really excited about?

Relationships refer to a sense of support and belonging with others.  These authentic connections can stem from kind gestures, a sense of community, and practicing forgiveness.  Can you recall a time that you felt like a valued member of a group or community?  What is something kind you have done for someone else, or someone has done for you lately?  Who is someone you can turn to when you need support?

Meaning is that sense of connection to something bigger than ourselves, and possessing a goal-driven purpose.  What is something you believe in?  What is a cause or issue that you feel passionate about? 

Accomplishment refers to experiencing successes and achieving mastery at things that are important to us.  What is something you’ve worked hard on that you are proud of?  What are some goals you haven’t reached yet, but that you are still working towards?

Health, in this model, includes aspects of maintaining physical health, such as eating well, sleeping well, and incorporating physical activity into one’s lifestyle.  It may also refer to resilience and the ability to deal with setbacks.  What helps you “recharge your battery”?  Can you think of a time that you were able to “bounce back” after a setback?