How can I feel better and improve my wellbeing?
THE PERMA MODEL
We can use the PERMA model to help us to take a holistic look, and into all areas of our wellbeing, so that we can measure, gain insight, and begin to identify which areas we are feeling satisfied with and which we would like to focus on and develop.
It was devised through considerable research by Martin Seligman, who is a Psychologist and Educator.
There are five key areas of wellbeing identified by the PERMA model:
Positive Emotion
This measures the frequency of experiencing positive emotion.
You can increase your frequency through tools such as Gratitude and Forgiveness (reflecting on the past), Mindfulness (in the present), and Visualisation (looking to the future).
Although we will always have a range of emotions, the goal is to increase the frequency with which we experience positive emotions.
How do you feel you are doing in this area?
Are there any ways you could improve?
engagement
This relates to how much you are focussed you are on what you are doing, without distractions, how present you are with your activities.
It relates to the idea being in ‘flow’, or in your zone of genius, where you are completely absorbed and are enjoying what you’re doing, so that time passes without you realising.
When do you feel most engaged?
How much of this do you feel on a weekly basis?
How might you increase your engagement?
relationships
This looks at the quality of your relationships and how you feel about them. These can relate to a wide range of relationships, family, friends, romantic, work, community.
How do you feel about your relationships in your life right now?
What is working well in your relationships?
Where might you want to improve?
Here is another tool that may be useful to look at relationships.
meaning
This relates to how much meaning and purpose you feel you have in your life. Seligman described meaning as belonging and/or serving something greater than ourselves
Where are you with this now?
What would a 10/10 look like in this area?
What small steps can you do to move closer towards this?
accomplishments
This measures how much you recognise, acknowledge and celebrate your achievements and take credit for them.
How often do you celebrate your achievements?
How do you record and acknowledge what you’re doing well?
Since its creation two new categories have also been added to the PERMA model. These are:
health
This can relate to a wide spectrum of physical and mental health practices, including healthy eating, physical exercise, levels of stress, and quality of sleep.
How would you currently assess your levels of health?
Which areas are you doing well in?
What opportunities are there for improvement?
optimism
This relates to the belief that there will generally be more good outcomes than bad. Optimism greatly supports the feelings of resilience and well-being.
How optimistic do you feel generally?
Are there any situations that increase or decrease your sense of optimism?
There are different ways you can use this PERMA model. You can go through each area as above individually, or you can also review all areas together.
For this you can use the Wheel of Life tool, by labelling the categories specifically around these areas of well-being. You can ask yourself what a 10 out of 10 would look like for you in each area, and then rate out of ten how you feel you are currently doing in this area. This can help raise awareness about what is currently going on for you and may highlight particular areas to focus on.
You may want to think about what small steps you can make to push those ratings up the scale closer to ten. A habit tracker my come in handy to support you to do this.