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What is positive psychology verywell mind


What Is Positive Psychology?

Positive psychology is one of the newest branches of psychology to emerge. This particular area of psychology focuses on how to help human beings prosper and lead healthy, happy lives. While many other branches of psychology tend to focus on dysfunction and abnormal behavior, positive psychology is centered on helping people become happier.

Positive psychology is designed to “complement and extend the problem-focused psychology that has been dominant for decades,” explained the late Christopher Peterson, author of “A Primer in Positive Psychology” and professor at the University of Michigan, in a 2008 article published in Psychology Today.

“Positive psychology is…a call for psychological science and practice to be as concerned with strength as with weakness; as interested in building the best things in life as in repairing the worst; and as concerned with making the lives of normal people fulfilling as with healing pathology,” Peterson wrote.

According to leading authorities in the field, Martin Seligman and Mihaly Csikszentmihalyi, positive psychology will help achieve “scientific understanding and effective interventions to build thriving in individuals, families, and communities.”

In order to understand the field of positive psychology, it is essential to start by learning more about its major theories, applications, and history.

Levels

Positive psychology is often referred to as having three different levels:

  • Subjective level: focuses on feelings of happiness, well-being, and optimism, and how these feelings transform your daily experience
  • Individual level: a combination of the feelings in the subjective level and virtues such as forgiveness, love, and courage
  • Group level: positive interaction with your community, including virtues like altruism and social responsibility that strengthen social bonds

Positive Psychology and the PERMA Model

In order to better explain and define well-being, which is a primary focus in positive psychology, Seligman created the PERMA model. PERMA is an acronym for the following five elements of well-being:

  • Positive emotions, or experiencing optimism as well as gratitude about your past, contentment in the present, and hope for the future
  • Engagement, or achieving “flow” with enjoyable activities and hobbies      
  • Relationship, or forming social connections with family and friends
  • Meaning, or finding a purpose in life larger than you
  • Accomplishments, or goals and successes

Uses

Positive psychology can have a range of real-world applications in areas including education, therapy, self-help, stress management, and workplace issues.

Using strategies from positive psychology, teachers, coaches, therapists, and employers can motivate others and help individuals understand and develop their personal strengths.

Some of the major topics of interest in positive psychology include:

  • Character strengths and virtues
  • Flow
  • Gratifications
  • Gratitude
  • Happiness/pleasures
  • Helplessness
  • Hope
  • Mindfulness
  • Optimism
  • Positive thinking
  • Resilience

Press Play for Advice On Thinking More Positively

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to find the positive things in life. Click below to listen now.

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Impact of Positive Psychology

Some of the major findings of positive psychology include:

  • Money doesn’t necessarily buy well-being, but spending money on other people can make individuals happier.
  • People are generally happy.
  • Some of the best ways to combat disappointments and setbacks include strong social relationships and character strengths.
  • While happiness is influenced by genetics, people can learn to be happier by developing optimism, gratitude, and altruism.
  • Work can be important to well-being, especially when people are able to engage in work that is purposeful and meaningful.

Potential Pitfalls

Positive psychology is often confused with positive thinking, and misconstrued as self-help tactics rather than research-backed theories. Positive thinking is a way of thinking ourselves into better behavior and greater resilience, rather than behaving our way into a different frame of mind. 

Positive psychology, on the other hand, is the scientific study of what makes people thrive. It focuses on behaviors that can lead to a more optimized frame of mind as well as on thought patterns that lead to more functional behaviors.

History of Positive Psychology

“Before World War II, psychology had three distinct missions: curing mental illness, making the lives of all people more productive and fulfilling, and identifying and nurturing high talent,” wrote Seligman and Mihaly Csikszenmihalyi in 2000.

Shortly after WWII, the primary focus of psychology shifted to the first priority: treating abnormal behavior and mental illness. In the 1950s, humanist thinkers like Carl Rogers, Erich Fromm, and Abraham Maslow helped renew interest in the other two areas by developing theories that focused on happiness and the positive aspects of human nature.

Here are a few more significant dates in the history of positive psychology:

  • 1998: Seligman was elected President of the American Psychological Association and positive psychology became the theme of his term. Today, Seligman is widely viewed as the father of contemporary positive psychology.
  • 2002: The first International Conference on Positive Psychology was held.
  • 2006: Harvard’s course on positive psychology became the university’s most popular class.
  • 2009: The first World Congress on Positive Psychology took place in Philadelphia and featured talks by Seligman and Philip Zimbardo.

Other important figures in positive psychology have included:

  • Albert Bandura
  • C.R. Snyder
  • Carol Dweck
  • Christopher Peterson
  • Daniel Gilbert
  • Kennon Sheldon

General interest in positive psychology has grown tremendously since the concept was introduced. Today, more and more people are searching for information on how they can become more fulfilled and achieve their full potential.

Positive reinforcement occurs when a certain behavior results in a positive outcome, making the behavior likely to be repeated in the future. This behavioral psychology concept can be used to teach and strengthen behaviors.

This article discusses how positive reinforcement works and how it can be used to teach or modify behaviors. It also covers how positive reinforcement compares to negative reinforcement and how it is best applied.

What Is Positive Reinforcement?

In operant conditioning, positive reinforcement involves the addition of a reinforcing stimulus following a behavior that makes it more likely that the behavior will occur again in the future. When a favorable outcome, event, or reward occurs after an action, that particular response or behavior will be strengthened.

One of the easiest ways to remember positive reinforcement is to think of it as something being added. By thinking of it in these terms, you may find it easier to identify real-world examples of positive reinforcement.

Sometimes positive reinforcement occurs quite naturally. For example, when you hold the door open for someone, you might receive praise and a thank you. That affirmation serves as positive reinforcement and may make it more likely that you will hold the door open for people again in the future.

In other cases, someone might choose to use positive reinforcement very deliberately in order to train and maintain a specific behavior. An animal trainer, for example, might reward a dog with a treat after the animal shakes the trainer’s hand and pauses for a count of five. 

Basics of Operant Conditioning

Operant conditioning was introduced by the psychologist B. F. Skinner, who based the idea on Thorndike’s law of effect. The basic idea behind the law of effect is that the consequences of behavior determine whether that behavior happens again. Reinforced behaviors become strengthened, while punished behaviors are weakened.

The four types of reinforcement/punishment are:

  • Positive reinforcement is the addition of a positive outcome to strengthen behavior.
  • Negative reinforcement is the removal of a negative outcome to strengthen a behavior.
  • Positive punishment involves taking away a desired stimulus to weaken a behavior.
  • Negative punishment involves applying an undesirable stimulus to weaken a behavior.

Examples of Positive Reinforcement

There are many examples of positive reinforcement in action. Consider the following scenarios:

  • Praise: After you execute a turn during a skiing lesson, your instructor shouts out, “Great job!”
  • Monetary rewards: At work, you exceed this month’s sales quota, so your boss gives you a bonus.
  • Other rewards: For your psychology class, you watch a video about the human brain and write a paper about what you learned. Your instructor gives you 20 extra credit points for your work.

In each situation, the reinforcement is an additional stimulus occurring after the behavior that increases the likelihood that the behavior will occur again in the future.

Types of Positive Reinforcement

There are many different types of reinforcers that can be used to increase behaviors, but it is important to note that the type of reinforcer used depends on the individual and the situation.

  • Natural reinforcers occur directly as a result of the behavior. For example, a student studies hard, pays attention in class, and does their homework. As a result, they get excellent grades.
  • Social reinforcers involve expressing approval of a behavior, such as a teacher, parent, or employer saying or writing, “Good job” or “Excellent work.”
  • Tangible reinforcers involve presenting actual, physical rewards such as candy, treats, toys, money, and other desired objects. While these types of rewards can be powerfully motivating, they should be used sparingly and with caution.
  • Token reinforcers are points or tokens that are awarded for performing certain actions. These tokens can then be exchanged for something of value.

While gold stars and tokens might be very effective reinforcement for a second-grader, they are not going to have the same effect on a high school or college student.

For positive reinforcement to be effective, it needs to involve a reward that the individual wants or needs.

Positive Reinforcement vs. Negative Reinforcement

The goal of both positive and negative reinforcement is to increase the likelihood that a behavior will occur again in the future. The difference is in how each accomplishes this.

Positive reinforcement adds something to strengthen behavior, while negative reinforcement removes something.

For example, allowing a child to play on their tablet if they finish their homework is an example of positive reinforcement. Negative reinforcement would be a child finishing their homework to avoid having their tablet taken away.

Uses for Positive Reinforcement

When used correctly, positive reinforcement can be very effective. It can be used in various settings to make desired changes to behavior or teach new behaviors.

  • At home: Parents can use positive reinforcement to encourage kids to engage in all kinds of positive, desirable behavior. For example, a parent might use praise or other rewards to get a child to brush their teeth, get ready for bed, or clean up their room.
  • In school: Teachers can also use positive reinforcement to help kids engage in desired classroom behavior. An example of positive reinforcement in the classroom would be praising a child for raising their hand or giving them a sticker on their reward chart for turning their homework in on time.
  • In therapy settings: Therapists also use positive reinforcement to help teach new behaviors and coping skills. For example, positive reinforcement is commonly used as part of behavior modification, an intervention that focuses on reducing or eliminating maladaptive behaviors.

While different strategies can be used depending on the situation, some experts suggest that positive reinforcement should be used more often than negative reinforcement or punishment.

How to Use Positive Reinforcement

Positive reinforcement can be a useful learning tool in a wide variety of settings. There are things that you can do to make sure that it is used effectively.

Be Aware of Reinforcement Timing

Positive reinforcement is most effective when it occurs immediately after the behavior. Reinforcement should be presented enthusiastically and should occur frequently.

  • Deliver reinforcement quickly. A shorter time between a behavior and positive reinforcement makes a stronger connection.
  • Waiting risks reinforcing the wrong behaviors. The longer the time, the more likely an intervening behavior might accidentally be reinforced.

Use the Right Reinforcement Schedule

In addition to the timing and type of reinforcement used, the presentation schedule can also play a role in the strength of the response. Schedules of reinforcement can have a powerful influence on how strong a response is and how often it occurs.

When you are first teaching a new behavior, you would likely use a continuous reinforcement schedule where you deliver positive reinforcement every single time the behavior occurs. Once the response is established, you would then switch to an intermittent or ratio schedule.

Avoid Reinforcing the Wrong Behaviors

An important thing to note is that positive reinforcement is not always good. Positive reinforcement can also strengthen undesirable behaviors. For example, when a child misbehaves in a store, some parents might give them extra attention or even buy them a toy in an effort to stop the behavior.

Children quickly learn that by acting out, they can gain attention from their parents or even acquire objects they want. Essentially, parents are reinforcing the misbehavior.

A better solution would be to use positive reinforcement when the child is displaying good behavior. Instead of rewarding the misbehavior, the parents would want to wait until the child behaves well and then reward that good behavior with praise, treats, or even a toy.

A Word From Verywell

Positive reinforcement can be an effective learning tool when used appropriately. Sometimes this type of learning occurs naturally through normal interactions with the environment.

In other cases, parents, teachers, and therapists can use this behavioral technique to help teach new behaviors. When using positive reinforcement, it’s important to be thoughtful about the type of reinforcers and the schedule that you use to train the new behavior.

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