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Fins Guitar
Grow Fins from Captain Beefheart on acoustic guitar by Andy Roberts music
Serenity and Inner Peace: Positivity
Barbara Fredrickson's (2009) book "Positivity" is an excellent example outlining at least some of the personal characteristics that would enter into positive emotions as a component of serenity. Emotions or feelings involve relatively momentary thought-action sequences, but a preponderance of positive emotions can help to build enduring personal resources (physical, intellectual, social and psychological). Positive emotions or feelings include feeling amused, silly, awe, amazement, grateful, love, hopeful, inspired, curious, joyful, self-assured, and content. Negative emotions include feeling irritated, humiliated, contemptuous, disgust, and embarrassed, guilty, hate, unhappy, afraid, and nervous. Fredrickson offers an extended discussion of the "positivity ratio" (and the advantages at least three positive emotions for every negative emotion, but no more than eleven to one), and techniques for reducing negativity. She contends that experiencing a majority of positive emotions over negative emotions signals flourishing or positive mental health, but also produces it. Known as the "broaden-and-build" theory of emotions, she argues that experiencing significantly more positive over negative emotions can lead to even more positive emotions and positive mental health. In a fairly recent publication, Fredrickson and her colleagues explored the relationships among "in-the-moment" positive emotions, life satisfaction, and resilience, and found positive associations among them (interestingly, occasional negative emotions had little or no influence). After discussing a variety of intervention and coping strategies (including relaxation therapies, behavioral therapies aimed at increasing rates of pleasant activities, cognitive therapies aimed at promoting optimism, and coping strategies that promote finding meaning) for cultivating positive emotions, Fredrickson also devotes considerable attention to techniques for increasing positivity, including savoring, finding positive meaning, gratitude, kindness, hope, flow experiences, connecting with others, mindfulness, developing distractions, and positivity portfolios. Fredrickson also provides an interesting discussion of being outdoors and connecting with nature, which was reminiscent of our recent research relating serenity to time spent outdoors. Nature provides an excellent setting for meditation.
With respect to "affect (emotion) regulation" (especially involving strong negative emotions), it has been found that subjects rated as "flourishing" were more likely than those rated non-languishing to employ understanding/analyzing feelings, making plans, talking with someone, treating themselves, doing something enjoyable, being grateful, and consulting a mentor, and less likely to use alcohol and caffeine. Those with moderate mental health were more likely than the flourishing individuals to employ withdrawal, emotional suppression, downward social comparison, eating something, and daydreaming. They suggested that the findings argue for reducing avoidance strategies and increasing engagement strategies.
Sense of humor
Rod Martin's (2007) published an interesting and influential book entitled "The Psychology of Humor: An Integrative Approach". Among other things, Martin developed the Humor Styles Questionnaire (HSQ). Firmly grounded in theory, building upon previous assessment devices, and very well-researched, the HSQ is based on four dimensions of sense of humor:
- Affiliative Humor (using humor to amuse others, to facilitate relationships, and to reduce interpersonal tensions; laughing and joking a lot with your friends)
- Self-Enhancing Humor (maintain a humorous outlook on life in spite of incongruities, stress, and adversity; using humor to cope; if you are feeling depressed, you can usually cheer yourself up with humor)
- Aggressive Humor (criticizing or manipulating others through humor; includes sarcasm, offensive humor, and racism; if you don't like someone, you often use humor or teasing to put them down)
- Self-Defeating Humor (excessively self-disparaging humor; using humor to ingratiate self with others; saying something funny about your own weaknesses, blunders, or faults)
Affiliative and Self-Enhancing Humor are considered to be relatively healthy and adaptive, and arguably related to serenity and inner peace, whereas Aggressive and Self-Defeating Humor are considered to be relatively unhealthy and potentially detrimental (again, this is based on theory, past assessment devices, and empirical findings). Informal research with my students revealed a tendency for those who frequently employ humor to use both affiliative and aggressive humor. I guess I used to use both, but because of Martin's book have become much more aware of the type of humor that I use, and make ongoing attempts to control or abandon my use of aggressive and self-defeating humor.
There is an ongoing interest in associations between humor and close interpersonal relationships. For example, individuals with a good sense of humor received higher ratings for attractiveness and suitability as a long-term partner in a study of mate selection. In a study of satisfaction with romantic relationships, there were complex but predictable associations among attachment styles, conflict styles, and humor styles. Similarly, there is ongoing interest in the role of humor in the workplace, with two recent reviews/integrations of the literature. It appears that successful organizational humor (affiliative and self-enhancing) can promote group processes (including effective communication, development of and consequences of group goals, and management of emotions including feelings of safety) as well as organizational outcomes (including group productivity, viability, and positive development of group members), all of which contribute to overall group effectiveness. In short, both affiliative and self-enhancing humor help one to make friends and influence people.
Play
Play has received surprisingly little attention in psychology, perhaps in part because it seems to fly in the face of the "Protestant work ethic". In a way, play can be seen as an extension of humor, and ultimately it's also an important component of serenity and inner peace. It's always a bit surprising when people tell me they have a lot of extra time and don't know what to do with themselves, and usually respond that there's a world of play activities out there, and you just need to sit down and figure out what you'd really like to do for FUN. Workaholics have an especially hard time with this. For adults play can involve anything from media games to "risky" sports (like sky diving) to fantasy games (like Dungeons and Dragons) to adults toys (a friend likes to collect roosters --- plates, cups, potholders, posters, whatever) and to personal growth programs (role playing, assertiveness training, etc.). For me play involves things like juggling, making balloon animals, macramé, knife throwing, and book writing.
Gratitude
The following story amuses me. No one seems sure who wrote it, but variations of the story are included in several positive psychology publications, and it's widely available on the Internet.
An American businessman was at a pier in a small coastal village when a small boat with just one fisherman docked. Inside the small boat were several large yellow-fin tuna. The American complimented the fisherman on the quality of his fish and asked how long it took to catch them. The fisherman replied only a little while. The American then asked why he didn't stay out longer and catch more fish. The fisherman said he had enough to support his family's immediate needs. The American then asked the fisherman how he spent the rest of his time. The fisherman said, "I sleep late, fish a little, play with my children, take a siesta with my wife, Maria, stroll into the village each evening where I sip wine and play guitar with my amigos. I have a full and busy life, senor." The American scoffed, "I am a Harvard MBA and could help you. You should spend more time fishing and, with the proceeds, buy a bigger boat. With the proceeds from the bigger boat, you could buy several boats; eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually NYC where you will run your expanding enterprise." The fisherman asked, "But senor, how long will this all take?" The American replied, "15-20 years." "But what then, senor?" asked the Fisherman. The American laughed, and said, "That's the best part! When the time is right, you would sell your company stock to the public. You'll become very rich, you would make millions!" "Millions, senor?" replied the fisherman. "Then what?" The American said, "Then you would retire. Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take a siesta with your wife Maria, and stroll to the village in the evenings where you could sip wine and play your guitar with your amigos."
In other words, recognize, appreciate, and be grateful for what you've already got!
Wood, Froh & Geraghty (2010) recently published a very thorough and comprehensive review of the gratitude literature. They begin by suggesting that the "previously low knowledge" base concerning gratitude has allowed for the opportunity for "extremely rapid scientific progress". In addition, they suggest differentiating between immediate gratitude that is the result of receiving aid from another that is perceived as costly, valuable and altruistic (situational gratitude), and a more general sense of overall gratitude or thankfulness ("trait" gratitude"). They review evidence that trait gratitude involves more of a "life orientation" conception that includes individual differences in grateful affect, appreciation of other people, focus on what one has, frequent feelings of awe, regularly expressing gratitude, focus on positive aspects of the present moment, appreciating the fact that life is short, and positive comparisons (awareness that life could be worse). Further, they review considerable evidence indicating that gratitude is associated with positive personality characteristics (notably warmth, gregariousness, positive emotions, trust, altruism and competence), with well-being (notably life satisfaction, positive affect, daily hedonic and eudaimonic well-being, and reduced psychopathology), with positive social relationships, and with general health (although there is considerably less research in this area). Finally, they review results of 12 interventions intended to increase gratitude (develop gratitude lists, grateful contemplation, and behavioral expressions of gratitude), and although the initial results concerning gratitude are promising they do point out a number of methodological problems and make suggestions for future research.
References
Fredrickson, B. (2009) Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive. New York: Crown.
Martin, R.A. (2007) The Psychology of Humor: An Integrative Approach. Burlington, MA: Elsevier Academic Press.
Wood, A.M., Froh, J.J. & Geraghty, A.W.A. (2010) Gratitude and well-being: A review and theoretical orientation. Clinical Psychology Review, March 20, 2010.
About the Author
Dale R. Floody received his Ph.D. in Developmental Psychology from Rutgers University in 1977, and subsequently completed 27 additional credits in clinical and counseling Psychology at Wichita State University. He's been teaching a variety of psychology and related classes for roughly 35 years, and also served in a wide range of administrative and community service positions related to psychology. He is a retired professor emeritus with the University of Wisconsin Colleges, and currently teaches part-time at Viterbo University. He really enjoys teaching balanced positive psychology and statistics and research design.
www.balancedpsych.com
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