HOW POSITIVE PSYCHOLOGY CAN HELP IN CORONAVIRUS TIMES

by Grace Collinson

Right now, the world is hurting. Collectively we’re experiencing global grief at the loss of life as we knew it, and also, for the sheer toll that COVID-19 has had on lives, health, relationships, jobs, and the economy. The scenes we are witnessing around the world are distressing, and unfortunately are here to stay for the foreseeable future. It’s easy to feel overwhelmed, and it’s no surprise that people are feeling increasingly anxious and stressed. Can we see some light in the world in the current state of doom and gloom? Here’s what Positive Psychology – a branch of psychology that focuses on how we can flourish in life – can teach us.

FIRST, A QUICK REFRESHER ON POSITIVE PSYCHOLOGY

This is by no means an exhaustive primer on Positive Psychology; for that we recommend you check out the Positive Psychology Centre, headed by the father of Positive Psychology, Martin Seligman. What we’d like to draw your attention to are the following points [1]:

• There are three routes to happiness, and they are the Pleasurable Life (where we focus on maximising positive emotions), the Engaged Life (where you live a strengths-based life and get into a state of flow), and a Meaningful Life (marked by purpose and meaning).

• Seligman extended this theory to look at the five building blocks to positive wellbeing in his PERMA model – Positive Emotion, Engagement (or a state of flow), (positive) Relationships, Meaning, and Accomplishment.

• Positive emotions are important for boosting wellbeing. This doesn’t just refer to happiness though; the spectrum of positive emotions also includes joy, love, gratitude, awe, hope, pride, serenity, and inspiration [2].

• (Positive) Relationships are an imperative to buffer against loneliness and depression, due to the devastating impact that loneliness has on physical and psychological health.

• Meaning in life has becomes all the more important, as it can help sustain us through challenging times when we’re able to see the benefits of sacrifices that we’re making [3].

HOW TO HARNESS POSITIVE PSYCHOLOGY IN CORONAVIRUS TIMES

Drawing on positive psychology doesn’t mean ignoring what’s going on in the world and the changes and worries that we’re experiencing. It’s not pretending that there isn’t pain and suffering, and instead painting an overly optimistic perspective. Rather, it’s a way for us to flourish during these challenging times, particularly when global mental health is suffering. Through a positive psychology lens, let’s look at 5 handy tips we can all use right now: 

1.     PRACTICE GRATITUDE

The state of the world, and of human behaviour, can seem quite bleak at this point in time. News reports of people panic buying and hoarding, not to mention treating frontline workers in cruel ways, can be disheartening. Yet, in times of crisis, we have seen a good side to people and to the situation. Here are just some silver linings to the coronavirus cloud:

• Communities are rallying together to support the vulnerable and our frontline workers by paying it forward, helping others out, and supporting local businesses to stay afloat during these challenging times. Local businesses – our cafes, hairdressers, restaurants, bookshops, dry cleaners - are what keep our friends and family employed, and they’re the people in our neighbourhood who make our neighbourhood a great place to live. We’re also seeing supermarkets (in Australia) operating dedicated shopping hours for the elderly and healthcare worker.       

• The environment is repairing as we are in lockdown. The waterways in Venice are now clear, Mount Everest is visible from parts of India for the first time in 30 years, and air pollution is down in some of the world’s most polluted cities.

• Online learning and entertainment options are growing, with many providers releasing free resources to learn whilst in lockdown, or to celebrate and connect whilst practising social distancing. 

You see, gratitude is more important now than ever. Training our minds to focus on the positives in the world during these challenging times can help our wellbeing and mental health.

Gratitude also helps us find meaning and purpose to the changes to our routines in the face of lockdowns and restrictions… we are doing this for the greater good even if it means temporary inconveniences. Here’s how we can all achieve gratitude:

• Practise gratitude at regular times throughout the day, not just once a day. Try it when you wake up, at each meal, and also at the end of each day.

• Use the following prompts: What am I grateful for? What made me smile today? What was something unexpectedly good today? What was the highlight of my day? What made me laugh today?

• Why not try introducing daily reflection and gratitude practice within your household? Not only can this be a good way of checking in on your loved ones, it can also help you gain insight to what they might be going through.

2. BE YOUR OWN BESTIE WITH SELF-COMPASSION

In times of crisis we often see individuals rallying together to support others. This might include creating care packages for colleagues, supporting local businesses, or dropping off meals to those in need. But how often do we actively take time to stop and look after ourselves?

The answer for most, is not a lot. Yet, research points to self-compassion being closely related to resilience and the ability to regulate our own emotions [4]. So how can we look after ourselves as well as others during these unprecedented times? Try the following:

• Shift your thinking, and approach looking after yourself the way you would treat a good friend. Check in with yourself regularly and encourage self-care as a priority rather than something you do when you have spare time.

• Show some kindness. Being in lockdown, social distancing, or having your regular outlets for mood management taken away (e.g. with gyms closing and social distancing measures in place) can mean you’re not coping. Forget pushing yourself during lockdown to be as happy, sociable, or productive as before…lockdown has brought cancelled plans, missed experiences, and isolation. These are HARD and it’s important to acknowledge that it it’s okay to grieve and recognise that this is disappointing. For those now working from home it’s also important to note that you are not working from home; you are at your home during a crisis trying to work!

• Practise mindfulness to bring your attention to how you’re feeling and what you need (rather than just pushing through your To Do lists). There are some great free apps and resources that provide guided mindfulness activities. 

3. HAVE FUN (AND A POSITIVE AND PLEASURABLE LIFE)

Whilst there are a lot of scary and heartbreaking events happening currently, it’s helpful to strive to maximise the Pleasurable Life by actively to do things that make us happy and lift our mood during these tough times. Try the following:

• Make and share happy memories with friends: Post throwback photos, host a themed virtual dinner party with friends, or online quiz nights with neighbours. Building shared experiences during these extraordinary times is what will help cement social connections. For more ideas on how to maintain social connections whilst in lockdown, see this article.

• Exercise to get endorphins going for a mood boost: Do a virtual dance or Zumba class, run on the spot in your backyard, or do lunges in your lounge room. Just get moving for your mood; it has significant beneficial effects for mild to moderate depression[5]

• Get intrigued: Get hooked on a new series, podcast or book; or learn a new skill.

• Engage in self-care: Do things that make you feel good, even when social distancing or working from home. Get out of your sweats and put on a favourite outfit…it can make a world of difference to your mood.

• Laugh. Whether it’s funny cat videos, binge-watching Netflix comedies, or turning your driveway into a runway on bin day, laughter can sometimes really be great medicine. If you don’t believe us, this Australian politician breaking into a laughing fit when discussing social distancing was a light moment in otherwise bleak times.

4. PLAY TO YOUR STRENGTHS

Positive psychology focuses heavily on building on strengths to boost wellbeing. We all have particular strengths (for an explanation on strengths check out this article [6]) and we are in our element and engaged when we utilise these strengths. But what might this look like in coronavirus times?

• If your strength is Kindness, you can focus on acts that show your care for others, for example doing the shopping for a vulnerable person to limit their exposure to the virus, cooking a meal for a frontline worker who may be exhausted after a draining shift at work, or paying it forward at a café for a health worker.

• If your strength is Leadership, perhaps you can use it to steer your team in adapting to change.

• If your strength is creativity, perhaps thinking of different ways to pivot when it comes to how you work and play (e.g. putting together a themed Zoom party with friends, or finding ways to deliver business as usual but creatively). 

If you’re keen to learn about your strengths, you can take the Values in Action quiz.

5. CONNECT WITH OTHERS

The power of positive relationships and social connections cannot be underestimated at a time when social distancing has become the norm. We’re seeing the elderly in isolation for the benefit of their health, extended families unable to share hugs, and loved ones stuck in other countries. 

Yet, now it’s more important than ever to stay connected, as social distancing and isolation have the potential for loneliness. You see, the physical and psychological health effects of loneliness are concerning. Some relevant findings include:

• Loneliness has been suggested to increase the likelihood of mortality by 29%, making it even more dangerous than obesity [7].

• Loneliness has been linked with several adverse physical health outcomes, with increased likelihood of heart disease, stroke, and problems with the immune system. [8]

• Higher levels of loneliness have been linked to adverse psychological wellbeing and poorer quality of life. [9]

So how can we stay connected whilst social distancing? Take a look at this article for some ideas on online and offline options, but don’t get too caught up in the finer details – it’s the shared experiences (like living through this pandemic!) that bring us closer together.

And if you’re finding it hard to find the feel good factor at this point in time, reach out! If you’re not coping be sure to speak to someone – whether that is to a loved one, a trusted friend, a hotline, your GP or a health professional.

Or contact our admin team to get booked in for an appointment with one of our amazing psychologists to help you cope with the coronavirus crisis now, and when you transition to post-pandemic life.

REFERENCES

[1] Seligman, M.E.P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55, 5-14. DOI: 10.1037/0003-066X.55.1.5

[2] Armenta, C.N., Fritz, M.M, Lyubormirsky, S. (2017). Functions of positive emotions: Gratitude as a motivator of self-improvement and positive change. Emotion Review, 9, 183-190. https://doi.org/10.1177/1754073916669596

[3] García-Alandete, J. (2015). Does meaning in life predict psychological wellbeing: An analysis using the Spanish versions of the purpose-in-life test and the Ryff’s scales. The European Journal of Counselling Psychology, 3, 89-98. https://doi.org/10.5964/ejcop.v3i2.27

[4] Neff, K., & McGehee, P. (2010). Self-compassion and psychological resilience among adolescents and young adults. Self and Identity, 9, 225-240. https://doi.org/10.1080/15298860902979307

[5] Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56. https://doi.org/10.1016/j.maturitas.2017.09.003

[6] Proctor, C., Maltby, J., & Linley, P. (2010). Strengths use as a predictor of wellbeing and health-related quality of life. Journal of Happiness Studies, 12, 153-169. https://doi.org/10.1007/s10902-009-9181-2

[7] Holt-Lunstad, J., Smith, T., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality. Perspectives on Psychological Science, 10, 227-237. https://doi.org/10.1177/1745691614568352

[8] Newall, N., Chipperfield, J., Bailis, D., & Stewart, T. (2013). Consequences of loneliness on physical activity and mortality in older adults and the power of positive emotions. Journal of Health Psychology, 32, 921-924. https://doi.org/10.1037/a0029413

[9] Coyle, C., & Dugan, E. (2012). Social Isolation, loneliness and health among older adults. Journal of Ageing and Health, 24, 1346-1363. https://doi.org/10.1177/0898264312460275