Gratitude Journal

Do Positive Interventions Ever Backfire?

A few weeks ago someone started an interesting discussion on the ‘Friends of Positive Psychology’ Listserv by asking if using a gratitude activity had ever backfired. The question may have been prompted by a recently published study by Susan Sergeant and Myriam Mongrain in which a gratitude exercise not only did not work with particularly needy personality types, but also appeared to result in lower self-esteem. You can read a review of the research on the British Psychological Society’s website here. (Note that, as usual, there are limitations to the study which you need to take into account.)

Establishing Fitness to Purpose: 3 Alternatives

This again raises the question of fit (which we have covered several times before on PPND, and which Jeremy McCarthy recently discussed here), that is, whether positive psychology techniques, such as expressing gratitude, are suitable for everyone or whether they must be tailored.

It seems from the previous articles and comments on PPND there are three broad approaches:

1. One size fits all: Anyone can benefit from doing any of the positive psychology techniques.

2. Personalized: It’s possible, given the science, to find a specific approach to suit every individual. On the one hand this makes sense because we need to know if there are any exceptions to the general rule. But on the other there is no middle way with this approach. What you could end up with is “This exercise will work for those with personality type A and experience of X but not for those with personality type B or C and experience of Y or Z.” As we are all unique (aren’t we?), the level of detail to which you’d need to drill down to get a definitive answer could go on. And on. And on.

3. The Half-way House: This is the way I describe Sonja Lyubomirsky’s best fit approach. In The How of Happiness she suggests choosing a happiness strategy according to whether there is a fit with your

*source of unhappiness
*your strengths
* your lifestyle

She then provides a handy diagnostic for person-activity fit to determine which four of the 12 empirically-based strategies in her book will be most valuable to you.

Reflections on Fitness to Purpose

I can see why option 1 (one size fits all) is attractive, especially if you’ve got slightly more knowledge about positive psychology than the person you’re talking to and you’re keen to broadcast it, but actually I only know one person who takes this approach – a colleague who insists on being the expert and that people should do the dozen or so empirically validated positive psychology exercises to the letter. I’m not advocating you should take this approach by the way, but as it happens, this person does seem to be pretty successful with it.

Cutting Your Cloth

Option 2 (completely personalized) is also logically appealing. The right positive psychology technique, in the right way, at the right time, for the right person does make sense, doesn’t it? After all if someone broke a leg you wouldn’t prescribe a dose of statins to fix it. But can we deal with unhappiness, mental ill-health, or other deficits in the same way? Whether you work as a coach, therapist, counselor or psychologist, can you ‘see’ the client’s problem with the same clarity that a doctor read an Xray? I simplify to make a point, of course physical illness isn’t always straightforward to diagnose!

So that leaves us with option 3, Lyubomirsky’s half-way house, the person-activity fit. She states that “…there is no one magic strategy that will help every person become happier” because “Each individual is unhappy for a unique constellation of reasons.” However, she appears to be sticking with her twelve broad categories of evidence-based activity and is confident that persisting with your four best matches will pay off and boost your happiness. If not, she suggests trying other complementary activities, again selected from her original 12.

What’s interesting about Lyubomirsky’s approach is that fit is based on what you think and feel about the activity (“Will I enjoy it? Will I value it?”) and your motivation to do it, not on your innate personality characteristics. Perhaps the person-activity fit criteria really are a good proxy, but there is no suggestion that doing the ‘wrong’ activity could actually be harmful to your well-being (as occurred in the Sergeant and Mongrain’s study of highly needy people mentioned above), merely that it won’t work and that you’ll become demotivated.

So what is right? Does fit matter, and if so, how much? Are positive psychology advocates that bothered if a small group of people reacts badly to one of their techniques under laboratory conditions?

I don’t think any positive psychologist has ever given a cast-iron guarantee (even my colleague fights shy of that) but they certainly have led many hundreds of thousands of people to believe that greater well-being is readily within their grasp based on doing a small selection of activities. It would seem that there is a huge amount of work to be done, not just in terms of research but also in the way we present positive psychology to the public. Until then (paraphrasing Richard Lazarus) should we be surprised if the ‘science’ of positive psychology is continually criticized for promising a lot and delivering little?

References

Lazarus, R. (2003). Does the positive psychology movement have legs? Psychological Inquiry, 14(2), 93-109.

Lyubomirsky, S. (2007). The how of happiness. London: Sphere. Quotations are on pages 69 & 71.

Lyubomirsky, S. (2008). The How of Happiness: A Scientific Approach to Getting the Life You Want. New York: Penguin Books.

Sergeant, S. & Mongrain, M. (2011). Are positive psychology exercises helpful for people with depressive personality styles? The Journal of Positive Psychology, 6 (4), 260-272

Images

Gratitude Journal courtesy of Limevelyn
Scissors courtesy of trakygraves

In today’s posting I’m going to share with you an interesting tool, devised by Dr Martin Seligman, called the January Retrospective. This is a bit like Out with the Old, In with the New which Jenny described in her posting on 1st January, only in more depth.

Here’s how it works.

At the end of January set aside 20-40 minutes of quiet time to reflect on the previous year. Think about how your life has gone over the past 12 months. What has happened, what goals did you set yourself (if any) last year, and which ones have you achieved? If you missed some, what stopped you? What successes did you have, how did they come about? What good things happened that you’d forgotten about? Reflecting on those positive things, identify what difference they have made to you, and how do you feel differently now that they have happened. Consider what you know now that you didn’t know then. Consider also the negative things which happened and rather than dwell on them, think about what you have learnt from them, and how you have changed for the better because of them.

Once you have spent about 20 minutes on this (or more if you want), you need to organise your thoughts on one page that you can keep and refer back to. For ease, Selgiman keeps his record on his PC.

On a scale of 1-10 rate your satisfaction with your life in each of the categories which are of great value to you, and jot down a few sentences to sum up. Seligman uses the following categories:

Love
Profession
Finance
Play
Friends
Health
Generativity (leaving a meaningful legacy for the future)
Overall

Other categories could be:
Faith / spirituality
Learning / personal development
Relationships:  intimate / family / friends/ community / business
Work / career
Health & Wellbeing
Fun / Hobbies/ Recreation
Self Esteem
Achievements
Contentment

Choose whichever categories are most meaningful to you. Because Seligman has been doing this exercise for the last decade, he also uses a category called ‘Trajectory’ in which he scrutinises the year-on-year changes and their course across the decade.

The idea is that you keep this summary of 2006 in a safe place until next January, when you go through the same process, reflecting on how 2007 was for you personally.

Over time, you will build up a fairly detailed appraisal of how you, and your life, is progressing, which is important for balanced decision making. And you will have reminded yourself of the positives, and reinforced the learnings too.

From ‘Authentic Happiness’, Martin Seligman (2003)