When Positive Psychology emerged in the late 1990s, more scholars and researchers started developing various models of wellbeing to explain the components of a flourishing life. With this scientific exploration of how individuals and communities can thrive, our understanding of mental health and wellbeing has been fast advancing.
After all, if we could break down the ideal state of “flourishing” or “being well” into simpler components, then research can be more targeted to identify effective interventions, develop practical strategies, and implement policies that enhance these specific aspects of wellbeing. This way, individuals, organisations, and governments can take steps to enhance these factors for healthier, happier, and more resilient communities.
One of the most well known models that has been put forth is the PERMAH model, which identifies the key elements that contribute to our overall wellbeing and provides practical strategies to cultivate a balanced and meaningful life.
In this article, we take a deep dive into the PERMAH model, exploring each element in detail and uncovering practical ways to incorporate these principles into our daily lives. Whether you are a seasoned professional in the field of psychology or simply someone eager to enhance your personal wellbeing, this exploration of the PERMAH model will provide you with valuable insights and actionable strategies to enrich your life and the lives of those around you.
Table of Contents
What is PERMAH?
Originally introduced by Dr. Martin Seligman, PERMAH started out as ‘Authentic Happiness Theory’ in 2002, which proposed that fostering Positive Emotion, Engagement, and Meaning were keys to understanding and enhancing human happiness. Building on this foundation, Seligman later added Accomplishments and Relationships in 2011 to create the PERMA model. This was followed by the addition of Physical Health once it also became recognised as a crucial element of wellbeing.
Thus, the six pillars of PERMAH are:
- Positive Emotions: Experiencing positive feelings like joy, gratitude, and serenity.
- Engagement: Being deeply involved and absorbed in activities.
- Relationships: Having meaningful, supportive connections with others.
- Meaning: Believing that one’s life is valuable and purposeful.
- Accomplishment: Pursuing and achieving goals for their own sake.
- Health: Maintaining physical wellness and vitality
Let’s delve deeper into each element of PERMAH, exploring its origins, significance, and practical applications.
The 6 Pillars of PERMAH
Positive Emotions
Positive emotions like joy, gratitude, interest, and hope have profound and lasting impacts on mental and physical health. Barbara Fredrickson’s broaden-and-build theory highlights that positive emotions expand our thought-action repertoires, fostering creativity and building lasting personal resources like resilience, stronger social connections, and cognitive flexibility (Fredrickson, 2001). Experiencing joy, for instance, can lead to playful activities, enhancing social bonds and physical health through increased activity levels.
Fredrickson’s research shows that positive emotions are not merely indicators of wellbeing but also drivers of it, helping individuals cope more effectively with stress and adversity (Fredrickson, 2004).
With loneliness becoming a pressing issue for mental health worldwide, it is also important to note that positive emotions influence how we perceive our social environment. Studies have shown that individuals experiencing positive emotions are more likely to perceive others as friendly and approachable, which fosters a sense of social inclusion and connectedness (Waugh & Fredrickson, 2006).
In terms of physical health, people who experience more positive emotions on a regular basis have also been found to have lower levels of inflammation and better cardiovascular health (Dockray & Steptoe, 2010).
Engagement
Engagement, often exemplified by the concept of “flow”, refers to a state of deep absorption in enjoyable and challenging activities. Mihaly Csikszentmihalyi’s (1990) research shows that flow occurs when tasks match individuals’ skills with the challenges presented, leading to high levels of satisfaction and performance in work, education, and leisure.
For example, think of a time when you lost track of time while doing something you love. Being in that state, you may have felt a profound sense of satisfaction and joy, and perhaps even a boost in your sense of competence and self-efficacy. This deep absorption can also improve your abilities and contribute to your sense of fulfilment and purpose.
Studies have found that flow states foster creativity and innovation, leading to novel problem-solving and societal progress (Csikszentmihalyi, 1996). Additionally, engagement strengthens intrinsic motivation, driving individuals by internal rewards like enjoyment and satisfaction, vital for sustaining long-term commitment and overall wellbeing (Ryan & Deci, 2000).
Relationships
When asked to sum up Positive Psychology, Christopher Peterson, a founding figure in Positive Psychology said, “Other People Matter. Period. Anything that builds relationships between and among people is going to make you happy.”
Positive psychology research consistently shows that strong, healthy relationships are vital for overall happiness and life satisfaction. Positive social connections with family, friends, colleagues, and community members provide support, love, and a sense of belonging, and are associated with greater happiness, better health, and increased longevity.
In particular, High-Quality Connections (HQCs) have been shown to significantly impact individual wellbeing and the overall health of organisations and communities. HQCs refer to positive interactions where people feel acknowledged, energised, supported, and engaged. There are four pathways to fostering HQCs: respectful engagement, where individuals show genuine interest and value in each other; task enablement, which involves helping others succeed in their work; trust, characterised by reliability and openness; and play, incorporating light-hearted interactions that build camaraderie and creativity (Dutton, 2003).
Research on HQCs has shown that these connections, even if they are brief, provide emotional support which is crucial for psychological resilience (Dutton & Heaphy, 2003). Individuals with strong social connections also experience better physical health, lower stress levels, improved immune function, and reduced risk of chronic diseases like heart disease (Holt-Lunstad, Smith, & Layton, 2010). In organisational settings, HQCs are linked to increased employee engagement, productivity, and job satisfaction, fostering a collaborative and supportive work environment (Dutton, 2003).
Meaning
Meaning refers to the sense of purpose and direction in life, derived from serving something greater than oneself, whether through work, relationships, faith, or other pursuits. It is a fundamental component of the PERMAH model.
Meaning provides individuals with a sense of purpose, essential for motivation and direction. This sense of purpose helps individuals set and pursue goals that align with their values and beliefs, fostering a sense of coherence and continuity in their lives (Steger, 2009). Studies have repeatedly found that a strong sense of meaning correlates with higher levels of life satisfaction and wellbeing (Ryff & Singer, 1998), and also offers a powerful way to alleviate burnout at work.
Viktor Frankl, a pioneer in the study of meaning, emphasised that finding meaning is a primary motivational force in humans, highlighting its profound impact on psychological health and survival (Frankl, 1984). With Michael Steger’s Meaning in Life Questionnaire (MLQ), more researchers were also able to measure the presence of, search for, and impact of meaning across various cultures. His findings indicate that individuals from diverse populations experience higher wellbeing, better mental health, and greater life satisfaction when they have a strong sense of meaning (Steger, Frazier, Oishi, & Kaler, 2006).
Accomplishment
Accomplishments play a vital role in an individual’s wellbeing because they provide a sense of purpose, direction, and fulfilment. When people set goals and achieve them, they experience a boost in confidence and self-worth. This process is not merely about ticking off tasks; it is about feeling capable and recognising one’s own abilities.
Consider the satisfaction of learning a new skill, such as playing a musical instrument or mastering a recipe. Each step taken towards a goal provides a sense of progress and achievement. This feeling is incredibly motivating and can spur individuals to take on new challenges and set higher goals. Each obstacle overcome enhances resilience, equipping individuals to tackle future challenges more effectively. This resilience is crucial for maintaining mental health and a positive outlook on life (Masten, 2001). Moreover, accomplishments provide reasons to celebrate and share successes with others, strengthening relationships and creating a sense of community and belonging (Dutton & Heaphy, 2003).
Adding the 'H' to PERMA - Health
Physical health is a cornerstone of overall wellbeing, impacting both mental and emotional states. Physical health directly influences mental health; regular physical activity releases endorphins, reducing symptoms of depression and anxiety and fostering a positive outlook on life (Craft & Perna, 2004). Exercise also improves sleep quality, vital for cognitive function and emotional regulation (Singh et al., 1997).
Good physical health enables fuller engagement in daily activities and goal pursuit, providing opportunities for building meaningful relationships and experiencing positive emotions (Warburton, Nicol, & Bredin, 2006). Incorporating physical health into the PERMAH model acknowledges the mind-body connection, recognising that a healthy body supports a healthy mind.
Applying PERMAH in Daily Life
The PERMAH model can be a valuable framework for evaluating and enhancing wellbeing by focusing on its six key elements: Positive Emotion, Engagement, Relationships, Meaning, Accomplishment, and Health. By reflecting on each area, we can identify strengths and areas for improvement, taking intentional steps to build more balanced and fulfilled lives. By consciously working on these aspects, we can create more balanced and fulfilling lives. Here are three simple and practical examples of how the elements of PERMAH can be incorporated into everyday activities:
Doing Things We Enjoy
Cultivating positive emotions involves intentionally creating moments of pleasurable emotions like joy, gratitude, love, and inspiration in our daily lives. Simple practices such as keeping a gratitude journal, where we regularly note things we are thankful for, can significantly boost our overall happiness and reduce stress (Emmons & McCullough, 2003). Engaging in activities that bring us joy, like spending time in nature, listening to music, or practising a hobby, can enhance our mood and increase our resilience to challenges (Fredrickson, 2001). Additionally, practising mindfulness and savouring positive experiences can help us fully engage with and appreciate the good moments in our lives, thereby enhancing our sense of wellbeing (Kabat-Zinn, 1990).
Finding Flow at Work
Flow occurs when there is a balance between the challenge of the activity and our skill level. To stay focused and engaged, breaking down complex projects into smaller tasks with clear goals is essential. Additionally, utilising project management tools to track progress and receive feedback can facilitate this state of deep involvement. Creating an environment that minimises interruptions and distractions is also crucial, as it enhances productivity and job satisfaction. Job crafting, which involves aligning our strengths with the tasks at hand, is a useful way to lay the groundwork for finding more flow at work. One can do this by modifying tasks, relationships, and perceptions at work to better fit their strengths and interests. By maintaining these conditions, we can better achieve and sustain flow.
Intentional Self-Reflection
Self-reflection helps individuals understand what is truly important to them, leading to a clearer sense of purpose (Steger et al., 2006). This can be done through journaling, mindfulness meditation, or writing a personal mission statement. Viktor Frankl’s logotherapy suggests that people find meaning by discovering their unique purpose in life and striving to fulfil it (Frankl, 1984).
Michael Steger, a prominent researcher in positive psychology, identifies several key sources from which people derive meaning: Personal Relationships, Work & Career, Personal Growth, Spirituality & Religion, Community & Society, Health & Wellbeing, and Recreational Activities (2012).
One activity to identify our sources of meaning can be to take photos of things that one finds meaningful, paying attention to things that one likes to do. This will help to identify sources of meaning that we can tap into daily and boost our sense of meaning in life overall.
Conclusion
You may find that you already practise some of these activities because all of us naturally have our own ways to maintain and nurture our wellbeing. But the PERMAH model is helpful because it provides an overview of wellbeing elements, some of which may not have received much attention. Practising habits to cultivate these elements even when we feel well helps build resilience and maintain a high quality of life during challenging times. Consistently nurturing positive emotions, engagement, relationships, meaning, accomplishments, and health creates a strong foundation for overall wellbeing, helping us feel well and able to handle life’s ups and downs more confidently.
By becoming more aware of the elements that make up our wellbeing and integrating these practices into our daily lives, we ensure a balanced approach to personal development and happiness, ultimately leading to a more fulfilling and resilient existence. Incorporating the PERMAH model into our lives encourages a proactive approach to mental health, shifting the focus from merely addressing issues to fostering conditions that prevent them. As research in positive psychology continues to evolve, the PERMAH framework serves as a valuable guide for individuals and communities striving for holistic wellbeing and a more meaningful life. By embracing these principles, we enhance our personal lives and contribute to the wellbeing of those around us, creating a ripple effect of positivity and resilience.
References
Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104-111.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Csikszentmihalyi, M. (1996). Creativity: Flow and the Psychology of Discovery and Invention. HarperCollins.
Dockray, S., & Steptoe, A. (2010). Positive affect and psychobiological processes. Neuroscience & Biobehavioral Reviews, 35(1), 69-75.
Dutton, J. E., & Heaphy, E. D. (2003). The Power of High-Quality Connections. In K. S. Cameron, J. E. Dutton, & R. E. Quinn (Eds.), Positive Organizational Scholarship: Foundations of a New Discipline (pp. 263-278). Berrett-Koehler Publishers.
Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377-389.
Frankl, V. E. (1984). Man’s Search for Meaning: An Introduction to Logotherapy. Beacon Press.
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218-226.
Fredrickson, B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical Transactions of the Royal Society of London. Series B: Biological Sciences, 359(1449), 1367-1378.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine, 7(7), e1000316.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
Masten, A. S. (2001). Ordinary Magic: Resilience Processes in Development. American Psychologist, 56(3), 227-238.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.
Ryff, C. D., & Singer, B. (1998). The contours of positive human health. Psychological Inquiry, 9(1), 1-28.
Steger, M. F. (2009). Meaning in life. In S. J. Lopez (Ed.), The Encyclopedia of Positive Psychology (pp. 605-610). Wiley-Blackwell.
Singh, N. A., Clements, K. M., & Fiatarone, M. A. (1997). A Randomized Controlled Trial of the Effect of Exercise on Sleep. Sleep, 20(2), 95-101.
Steger, M. F., Frazier, P., Oishi, S., & Kaler, M. (2006). The Meaning in Life Questionnaire: Assessing the presence of and search for meaning in life. Journal of Counseling Psychology, 53(1), 80-93.
Steger, M. F. (2012). Making meaning in life. Psychological Inquiry, 23(4), 381-385. doi:10.1080/1047840X.2012.720832
Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health Benefits of Physical Activity: The Evidence. CMAJ, 174(6), 801-809.
