When we are not feeling well, much of our focus revolves around what is missing: energy, joy, motivation. Positive Psychology, on the other hand, looks at what can strengthen us despite everything and improve our well-being. It asks: What is good for me? What gives me meaning? In this article, you will learn how Positive Psychology came to be, what the 5 pillars of well-being are, and how you can meaningfully use Positive Psychology for yourself in everyday life.
The Origins of Positive Psychology
Positive Psychology holds the view that health is more than just the absence of illness. In traditional psychology, the treatment of mental disorders was the primary focus for a long time. Positive Psychology, on the other hand, directs its attention to what works well. It deals with human strengths, well-being, happiness, life satisfaction, and personal growth. The goal is not to tune out negative experiences, but rather to explore how people can lead a fulfilling life despite challenges.
The movement emerged at the end of the 1990s, largely driven by Martin Seligman. The former president of the American Psychological Association (APA) described Positive Psychology as a complementary perspective that focuses on the strengths and positive aspects of human beings.
Core Questions of Positive Psychology
Instead of focusing on illnesses, this psychological movement attempts to answer different questions:
- What makes a good life?
- How do people develop resilience?
- What does happiness mean, and what promotes it?
- Which character strengths help us overcome crises?
- How can relationships, work, and leisure time be shaped to be meaningful?
The goal is not to sugarcoat problems, but to discover new perspectives. A framework frequently used in Positive Psychology is Martin Seligman's PERMA model. It describes five areas that influence our well-being. And the best part: You can work on each of these areas and take away something valuable for yourself.
Positive Psychology: 5 Pillars of Well-Being
The PERMA model of Positive Psychology, which describes five pillars of well-being, is an English acronym and stands for the following pillars:
- Positive Emotions
- Engagement (being absorbed in activities / flow)
- Relationships (positive social connections)
- Meaning (purpose and significance)
- Accomplishment (goals and achievements)
1. Positive Emotions
Joy, gratitude, curiosity, hope – all of these are positive feelings that give us strength. The psychology of happiness examines how such positive emotions affect our well-being and health, and how they can be cultivated.
Tip: Keep a gratitude journal. In the evening, write down three things that went well today – even if they were just small things like "warm tea," "a friendly look at the checkout," or "heard a good song." You will notice how your focus shifts toward the beautiful moments in everyday life over time.
2. Engagement
When you become completely absorbed in an activity – such as painting, gardening, or listening to music – psychologists refer to this as a "flow" experience. Often, you lose all track of time, and hours suddenly pass like minutes. Do you know this wonderful feeling?
Tip: Think about which activity makes you forget time and space. Consciously schedule small windows of time for it, even if it is just 10 minutes a day.
3. Positive Relationships
People who understand and accept us are true sources of strength. Being connected to people in our environment and drawing energy from social interactions gives us a good feeling.
Tip: Send a message today to someone you have been meaning to write to for a long time. Or express what you appreciate about someone. Small gestures like these often work wonders for both sides.
4. Meaning
A sense of meaning arises when we feel that our life has significance, even during difficult times. Experiencing meaning can come from work, hobbies, or other activities, and it fills us with happiness.
Tip: Ask yourself: What is truly important to me? What makes it worth getting up for? Maybe it is a pet, a child, a hobby, or the desire to help others. Hold onto this thought consciously, ideally in writing.
5. Accomplishment
Goals give our daily routine structure and keep us motivated. What matters here is that our goals should always be realistic and achievable, rather than overwhelming. How did you feel the last time you reached a personal goal or outgrew yourself?
Tip: Formulate a mini-goal for tomorrow. For example: "I will get dressed and walk around the block in the morning to start the day with more energy." After all, even the smallest form of movement has a major impact on our well-being. And then: celebrate yourself! Because even small steps are great achievements.
Find Immediate Psychological Support When You Need It
You can receive early, individualized help with deprexis, a digital therapy program for the treatment of depression that is available for you at any time. To help you find your way toward more self-care and positive feelings step by step, deprexis supports you with a personalized program, exercises for dealing with negative thoughts, and practical self-help measures.
deprexis is available to you free of charge on prescription—the costs are covered by your health insurance company. This means your doctor can prescribe deprexis for you, and you will receive an activation code for the program. As soon as you have the code, you can easily redeem it on our website and start using deprexis right away.
Conclusion
Positive Psychology is not a magic formula—but it shows that there are ways to find more strength and joy in life, even during dark phases. You do not have to implement all the pillars at once. Even a small impulse—a moment of gratitude, a good conversation, or a fulfilling moment—can make a difference.
