Five Ways to Flourish!
In February I attended the 2nd Australian Positive Psychology & Well-being Conference at Monash University. It was fascinating to learn more about the evidence-based practice being undertaken in these fields and how it is really beginning to influence social, economic, education, health and business policy. The key take-away for me however was from a presentation by Felicia Huppert from the University of Cambridge Well-being Institute.
Felicia talked about the recent research and work that has been done to define, measure and promote flourishing within the population. The findings add tremendous value to my work as a coach and facilitator but I believe they are equally relevant to parents, managers, teachers, workplace colleagues – in fact anyone who wants the very best for those around them!
The operational definition of flourishing requires a person must have the following core features: positive emotions; engagement & interest; meaning & purpose. A person should also possess at least three of the following additional features: positive relationships; self-esteem; optimism; resilience; vitality; self-determination.
This definition was incorporated into a Well-being Module included in the 2009 European Social Survey which was administered in 23 countries and collected data from 43,000 people. The results showed Denmark to have the highest levels of flourishing at 33% and the Russian Federation to have the lowest at just 6%. The UK came in at 19% for the core features + 3, and at only 11% for all features. These figures are backed up by Corey Keyes’ studies from the US that show only 20% of the population is likely to be flourishing.
Although I don’t have any figures specifically for Australia the likelihood is that many of us will also be falling short of meeting the requirements for flourishing. The majority of people will have moderate levels of mental health and be functioning fine but still falling short of making the shift into that optimal state of being and feeling their very best.
Some will be languishing – a sad, hollow state of little positive emotion. Some will be seriously struggling and suffering from levels of anxiety and stress that create risks of leading into clinical depression. So, the big question is what can we actually do to increase levels of well-being and flourishing?
Felicia also reported on the work of the UK Government’s Foresight Project on Mental Capital & Well-being. In partnership with the New Economics Foundation (NEF) this project, started in 2008, reviewed the inter-disciplinary work of over 400 scientists world-wide with the purpose of identifying the most effective evidence-based actions to improve well-being. The idea being that these activities can be easily adopted by people within their daily lives and also inform government, social and corporate strategy to increase levels of flourishing within the community and the workplace. The aim is to get 51% of people flourishing by 2051!
OK, so in addition to eating your 5 portions of fresh fruit and veg each day here are the 5 evidence-based ways you can increase your well-being!
1) Connect: with people around you in positive ways! Think about the way you interact with family, friends, colleagues and your community and make efforts to increase the amount of positivity in those relationships.
2) Be Active: exercise makes you feel good and increases energy and vitality. Do something you enjoy that’s right for you, but do it every day!
3) Take Notice: appreciate what is around you! Savour the moment – the tastes, smells, sights, sounds and sensations. Notice and be grateful for what you have such as your environment, opportunities and relationships, rather than what you think is missing in life.
4) Keep Learning: try new things, take on new roles or develop new interests. Set some goals to challenge and stretch yourself regardless of age or ability. Step outside the comfort zone and boost that confidence!
5) Give: think of the bigger picture. Do something for people beyond your immediate circle. Give gifts of time, do acts of kindness, enjoy helping others and benefit from the unconditional rewards and connections you will make.
So if you want to flourish and be in that top 20%, along with your family, friends, colleagues and community there you have it; 5 ways to increase well-being on a daily basis!
This all may sound like common sense, but is it commonly applied? Think about how often you practice each of the above and the answer is…probably not! It takes effort to make positive change but there’s evidence that it works and there is help out there if you need it. Good Luck!
Clive Leach spoke on 'Flourishing Youth Provision' at the 2nd Australian Positive Psychology & Well-being Conference. A graduate of the Master of Organisational Coaching program at the University of Sydney, Clive now works as an evidence-based coach and facilitator within the Australian Public Service, corporate and community sectors. In addition to the provision of leadership, executive, career and personal coaching, Clive designs and delivers highly regarded presentations and workshops relating to flourishing, well-being, resilience, engagement and coaching skills. He welcomes any opportunities to speak on topics related to applied positive psychology. He can be contacted at coach@cliveleach.com or please visit www.cliveleach.com
References:
Huppert, A.F. et al (2009). Measuring well-being across Europe: Description of the ESS Well-being Module and preliminary findings. Social Indicators Research, 91, 301-315.
http://neweconomics.org/projects/five-ways-well-being
Keyes, C. (2002). The mental health continuum: From languishing to flourishing in life. Journal of Health & Social Behaviour, 43, 207-222
So, T.C. & Huppert, A.F. (2009). What percentage of people in Europe are flourishing and what characterises them? Presentation to First World Congress on Positive Psychology, Philadelphia June 18-21, 2009
Clive Leach M.Org Coaching is a licensed MTQ48 Practitioner. Clive works widely as an organisational coach and facilitator within the government, corporate and education sectors supporting people to feel good and function well. His portfolio of work within the corporate, government and education sectors extends to Asia-Pac and the UK. Clive has spoken at numerous national conferences on the application of positive psychology and coaching within organisations and communities. He has been published in the International Journal of Evidence-based Coaching & Mentoring Vol. 9(1).
foggy
April 7, 2010 at 7:56 am
Catch up with the five points.
Dear Clive
Clive Leach
April 8, 2010 at 5:57 am
Thanks Foggy!
You are right that many people do actively maintain their well-being everyday without even knowing it. I’m sure many parents connect positively with their kids, do active things with them, savour and appreciate them, learn from them everyday and, ofcourse, give of their love, time and resources unconditionally.
I guess the trick is to extend these into other aspects of our lives that sometimes serve to undermine our well-being and to be more mindful of being effortful in doing more!