Positive When you hear the words ‘positive psychology’ or ‘the science of well-being’, do you wonder what it’s all about? P Psychology o “This immensely readable book will help you live life more meaningfully. s The chapter on love especially, should be a set text in schools. I shall be it buying copies of this book for all those close to me.” i in a nutshell v Lucy Beresford, psychotherapist, broadcaster and Agony Aunt for Psychologies e “This brilliant little book is packed with scientific evidence identifying the P The science of happiness s key ingredients that help to create a happy life. Read it and learn how to y change yours for the better.” c Dr Cecilia d’Felice, Consultant Psychologist, author and columnist for h The Times and Metro o l “The best general introduction to positive psychology available.” o Dr Alex Linley, University of Leicester, UK g y ‘What makes us fulfilled?’ and ‘Is happiness necessary for a good life?’ Discover the latest i thinking on the topics of happiness, flow, optimism, motivation, character strengths and n love, and learn how to apply it to your life. Ilona Boniwell presents an engaging overview a of the science of optimal functioning and well-being, which combines real readability with n a broad academic base applied to day-to-day life. u t Now fully updated and enhanced with new material on how to: s Change your mindset h Practice mindfulness e Develop better resilience l Enhance your well-being at work l Adopt positive leadership i This international bestseller is peppered with simple tools and tips l o that will help you love your life. n a ilona Boniwell is a UK leading psychologist, qualified coach and educational consultant. B A founder of the MSc in Applied Positive Psychology at the UEL and PositTran, o a social enterprise promoting positivity, she co-authored the bestselling textbook, n ilona Boniwell Positive Psychology (2011). iw e C l ov l e r d e sign Third edition : tro c k e n b ro t Boniwell_0335247202_cover.indd 1 20/08/2012 15:02 Positive Psychology in a Nutshell 2244559955..iinnddbb ii 2255//0077//22001122 1100::2222 2244559955..iinnddbb iiii 2255//0077//22001122 1100::2222 Positive Psychology in a Nutshell The science of happiness Third edition Ilona Boniwell 2244559955..iinnddbb iiiiii 2255//0077//22001122 1100::2222 Open University Press McGraw-Hill Education McGraw-Hill House Shoppenhangers Road Maidenhead Berkshire England SL6 2QL email: [email protected] world wide web: www.openup.co.uk and Two Penn Plaza, New York, NY 10121-2289, USA First edition published in 2006 by PWBC, London Second edition published in 2008 by PWBC, London This edition 2012 Copyright © Ilona Boniwell, 2012 Illustrations by Alexander Izotovs All rights reserved. Except for the quotation of short passages for the purpose of criticism and review, no part of this publication may be reproduced, stored in a retrieval system, or trans- mitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher or a licence from the Copyright Licensing Agency Limited. Details of such licences (for reprographic reproduc- tion) may be obtained from the Copyright Licensing Agency Ltd of Saffron House, 6–10 Kirby Street, London EC1N 8TS. A catalogue record of this book is available from the British Library ISBN-13: 978-0-33-524720-2 (pb) ISBN-10: 0-33-524720-2 (pb) eISBN: 978-0-33-524721-9 Library of Congress Cataloging-in-Publication Data CIP data applied for Typesetting and e-book compilations by Refi neCatch Limited, Bungay, Suffolk Printed and bound in the UK by Bell & Bain Ltd, Glasgow Fictitious names of companies, products, people, characters and/or data that may be used herein (in case studies or in examples) are not intended to represent any real individual, company, product or event. 2244559955..iinnddbb iivv 2255//0077//22001122 1100::2222 “Dr Ilona Boniwell is recognized as Europe’s leading researcher, innovator and thinker in the expanding world of positive psychology. Positive Psychology in a Nutshell offers something for everyone with an interest in discovering how to live optimally. This brilliant little book is packed with scientifi c evidence identifying the key ingredients that help to create a happy life. Read it and learn how to change yours for the better.” Dr Cecilia d’Felice, Consultant Psychologist, Author and Columnist for The Times and The Metro “Positive Psychology in a Nutshell is a little gem of a book, beautifully and engagingly written, and having the marks of a cogent teacher who has mastered the contemporary structure, bounds and outreach of her fi eld. This is a ‘must read’, and a welcome antidote for all those engaged in the caring professions.” Richard Whitfi eld, Human Development Specialist, Educator, Poet and Chairman of Trustees of the Face-to-Face Trust “As good an introduction to positive psychology as you can read. A must-read book for all those involved in the education and health industries.” Dr Anthony Seldon, Master, Wellington College, Berkshire, UK 2244559955..iinnddbb vv 2255//0077//22001122 1100::2222 Praise for the Second Edition: “Positive Psychology in a Nutshell is a comprehensive, user friendly, thoughtful introduction and critique of the fi eld. Simply put, it is the best overview out there that can be read in a couple of sittings. Those with no psychology background fi nd it fascinating and informative; those with serious credentials fi nd it to be a credible overview and critique of the fi eld.” Dr Carol Kauffman, Co-founder and Director of the Coaching and Positive Psychology Initiative, Harvard Medical School, USA “Positive Psychology in a Nutshell is by far the best introduction to the topic. Great for the lay reader or professional.” Dr Carol Craig, Chief Executive, Centre for Confi dence and Well-being, Glasgow, UK “This book does what the title suggests, and it does it well. If you want a sound introduction to the burgeoning fi eld of positive psychology, read this... it would be useful for anyone – psychology student or anyone else – wanting to know about this area.” Professor Ben C. Fletcher, University of Hertfordshire, UK “In a nutshell, I could scarcely put down this intelligent, balanced and irresistible introduction to positive psychology!” Dr Sean Cameron, Co-Director, Practitioner Doctorate in Educational Psychology, University College London, UK “Dr Ilona Boniwell’s Positive Psychology in a Nutshell is a beautifully written, clear and down-to-earth explanation of the essentials of a fast-growing and exciting new development in psychology. It is my number one introductory reference for students, applied psychologists, researchers and for those wanting to fi nd out more about the topic.” Professor Irvine S. Gersch, Director of Educational Psychology Programmes, University of East London, UK 2244559955..iinnddbb vvii 2255//0077//22001122 1100::2222 Contents Why I Wrote this Book ix Preface to the Third Edition x Acknowledgements xi 1 What is Positive Psychology? 1 2 Your Emotions and You 9 3 Optimism and Hope 19 4 Living in Flow 29 5 Happiness and Subjective Well-being 37 6 Is Happiness Necessary or Suffi cient? The Concept of Eudaimonic Well-being 49 7 Meaning in Making: Values, Motivation and Life Goals 63 8 Time in Our Lives 71 9 Positive Psychology and Life Complexities and Challenges 83 10 The Freedom of Choice and How to Survive it 95 11 The Positive Psychology of Strengths 103 12 Love 119 13 Positive Psychology Interventions 131 14 Putting it into Practice 143 vii 2244559955..iinnddbb vviiii 2255//0077//22001122 1100::2222 viii Contents 15 The Future of Positive Psychology 161 Internet Resources 169 References 173 Index 191 2244559955..iinnddbb vviiiiii 2255//0077//22001122 1100::2222 Why I Wrote this Book As a founder of the European Network of Positive Psychology, leader of the fi rst Masters in Applied Positive Psychology in Europe and a researcher, I am frequently asked to present an introductory lecture or a workshop on positive psychology. I have given talks to undergraduate and postgraduate students, managers, health professionals, educators and the general public. My talk usually generates a lot of excitement and interest. ‘How can I learn a little bit more about it?’ participants always ask. At this point, I usually pick up the 709-page Oxford Handbook of Positive Psychology and show it to the audience. It is generally met with silence, broken by an occasional giggle. Then I pick up the 598-page Positive Psychology in Practice: The Scientifi c and Practical Explorations of Human Strengths. It improves the situation but only slightly. Finally, I introduce the 270-page Positive Psychology: Theory, Research and Applications written by Kate Hefferon and myself, and about a third of my audience exhale with relief. For the other two-thirds this textbook, aimed at undergraduate psychology students, is still an unlikely read in our age of information overload. This was the rationale behind the book you are holding now – to provide a concise but comprehensive introduction to positive psychology for an intelligent reader who is not necessarily a psychologist. Although it has ‘tips and tools’, this is not a self-help book but an attempt to offer a balanced account of what positive psychology is and what it is not, and what its strengths and its weaknesses are. It discusses many successes and discoveries, but also controversies within the fi eld. Much of what is inside the covers comes from reading books, scientifi c papers, going to conferences, talking to leading scholars and carrying out research. The book also draws on discussions with friends and colleagues, and questions raised by my students and the general audience. I hope this attempt to marry research fi ndings with conceptual thinking and common sense produces a light but integrated perspective on positive psychology. ix 2244559955..iinnddbb iixx 2255//0077//22001122 1100::2222