PERMA for Bouncing Back After Stress
Martin Seligmann, PhD, has developed a unique way to assess our state of positive being. His acronym, PERMA, is well-known approach to check in with our level of overall happiness. When we’re upset, our emotions can skew our judgement, making our feelings of depression, depletion, isolation, and hopelessness seem very real. We can use PERMA to help us see what areas of our life need rebalancing when we feel lost or unsure of what direction to move in. Do we need to strengthen an area of our life? Should we reduce something that's causing us stress? How can we create a small positive shift to feel relief from negativity?
P - Positive Emotions. What is your ratio of positive to negative emotions? Do you know how to spiral up and generate good emotions? Can you shift your emotions to a more positive state? How can you view challenges in a positive way? Even a small shift can offer you relief from difficult feelings.
E - Engagement. How is the quality of your focus and involvement in your activities? Is your engagement the same when you're working, having fun, studying, communicating, etc? Can you be more present in your daily tasks? Do you need a new source of inspiration or motivation?
R - Relationships. How are your relationships? Our closest relationships can inspire us, motivate us, and fill us with appreciation and love. Toxic relationships are draining, confusing, and harmful to our wellbeing. How is your relationship with yourself? Do any of your external relationships need attention? Do any of your relationships require forgiveness? How can you connect more with those around you? Are you extending kindness, support, and love to others? Is there a way you can give more to yourself, loved ones, or community?
M - Meaning. What do you value most in life? What moments have added meaning or purpose to your life? What memories fill you with joy, love, and peacefulness? What goals are you pursuing that are important to you? Do you have a higher purpose, such as a passion, spiritual focus, or role in your community?
A - Achievement. What accomplishments are you most proud of? What attributes do you like most about yourself? What are you skillful in? Are you acknowledging your positive accomplishments or focusing more on your mistakes? Are you encouraging or self-critical? Are you working on anything that is fulfilling, challenging, and meaningful to you?
E - Engagement. How is the quality of your focus and involvement in your activities? Is your engagement the same when you're working, having fun, studying, communicating, etc? Can you be more present in your daily tasks? Do you need a new source of inspiration or motivation?
R - Relationships. How are your relationships? Our closest relationships can inspire us, motivate us, and fill us with appreciation and love. Toxic relationships are draining, confusing, and harmful to our wellbeing. How is your relationship with yourself? Do any of your external relationships need attention? Do any of your relationships require forgiveness? How can you connect more with those around you? Are you extending kindness, support, and love to others? Is there a way you can give more to yourself, loved ones, or community?
M - Meaning. What do you value most in life? What moments have added meaning or purpose to your life? What memories fill you with joy, love, and peacefulness? What goals are you pursuing that are important to you? Do you have a higher purpose, such as a passion, spiritual focus, or role in your community?
A - Achievement. What accomplishments are you most proud of? What attributes do you like most about yourself? What are you skillful in? Are you acknowledging your positive accomplishments or focusing more on your mistakes? Are you encouraging or self-critical? Are you working on anything that is fulfilling, challenging, and meaningful to you?