 |
By Ma Kyung-hee
As I recall, a generalist social work practice class introduced me to the main tenets of "positive psychology." The timing was perfect because, advancing into the program, I had begun to grow weary of deficit-oriented mainstream modern psychology that was preoccupied with problems and shortcomings. This approach viewed certain acts or behaviors as deviant and seemed ineffective for most of my clients attending elementary school in Oregon.
Despite disfavor from the scientific community, I found "positive psychology" fascinating because it begins with what is right (not what is wrong) and helps people build toward optimal functioning. Positive emotional experiences are said to lead to greater life satisfaction and fulfillment. Clinical sessions primarily focus on amplifying the good that already exists in clients' lives, including character strengths and virtues. Counselors facilitate clients in tapping into them and pursuing them in order to develop coping strategies. Thus, clients and counselors co-create a pathway to renewal and transformative healing.
"My Strengths Box" was the first positive therapeutic activity that I designed for an 11-year-old client who would benefit from a more positive self-concept. For three months, sessions began with "My Strengths Box," requiring the client to write on a piece of paper about strengths he possessed and put them in the box. Identifying inner strengths necessitates self-examination and self-evaluation, a challenging task for an 11-year-old. I often guided him by rephrasing questions (e.g., what do you like about yourself? what are favorite things about yourself?), and/or naming strengths for him.
Identifying strengths becomes easier with practice, as my client learned. In our last session together, he swung the office door wide open and stated loud and clear: "I thought of my strength over the weekend. I think I am a good person. That is my strength." It was a gift for me to hear that he had invested time in learning about himself and his strengths. Positive change accrues from conscious effort. With intention, my client embarked on a journey toward personal growth through self-acceptance and self-compassion.
Another activity that I enjoyed promoting was gratitude journaling. Robert Emmons describes gratitude as a feeling stemming from relationships in which one person received (or is perceived to have received) personal benefits that were not pursued, earned or deserved, but rather due to another person's graciousness. Acknowledging gratitude means to affirm good things that exist in our lives and to recognize that they at times originate from outside the self. Cultivating gratitude compels people to see life as interconnected and interdependent networks to which our existence contributes.
During the session, my clients were asked to write a gratitude journal using a method of their choice (e.g., writing or coloring). Similar to the strengths activity, finding gratitude requires self-reflection and self-awareness; therefore, it takes time and guidance from a counselor. Most clients more easily identified external sources of gratitude, so we gradually moved to self-gratitude to extend the list. Ultimately, clients were encouraged to visit someone they were particularly grateful for but had been unable to express it properly. Among many benefits, this activity seemed to improve and solidify interpersonal relationships.
The core concepts of positive psychology remain relevant because we live in a fast-paced, productivity-oriented world that promotes a culture in which our goodness often goes unrecognized. Cultivating a positivity-oriented mindset enables us to harness the power of shifting our perception to the good within, while offsetting negative impulses that obstruct or hinder optimal functioning.
At year's end, many of us want to bring the best closure to the year. While reflecting mindfully, we can take time to discover our internal strengths and count the blessings generously bestowed onto us. Cultivating gratitude in a variety of ways will string once unnoticed qualities and moments to construct a life that thrives even in the face of challenges.
Ma Kyung-hee (kyungheem@daum.net) is an editor and researcher specializing in mental health.
![[INTERVIEW] Hip-hop group Uptown returns after 13 years with new lineup](https://img.koreatimes.co.kr/upload/thumbnailV2/0eae35da5e9c40c38cf439e550a2eb3e.jpg/dims/resize/178/optimize)
![[INTERVIEW] ASTRO members aim to shine in musical theater](https://img.koreatimes.co.kr/upload/thumbnailV2/df16760dc50f469d93434f66a069465c.jpg/dims/resize/178/optimize)
