MY higher STRENGTHs...
- INTEGRITY: 50
- HOPE: 50
- PERSPECTIVE: 48
- GRATITUDE: 47
- COURAGE: 47
- PERSEVERANCE: 47
- SPIRITUALITY: 46
- CREATIVITY: 46
On one side, three of my higher stregths (INTEGRITY, PERSPECTIVE and PERSEVERANCE) match with the ones that appear on the narration of one of the toughest experiences of my life. On the ohter side, the two strengths that I choose to work on daily were: HOPE and SPIRITUALITY.
BEING AWARE OF MY STRENGTHS AND WORKING ON THEM ALLOWS ME TO... Face challenges of daily life with positive attitude. Have a realistic vision of my life to stablish achievable GOALS. See problems and obstacles as opportunities to learn and grow.... AND THIS CONTRIBUTES TO MY WELLBEING.
My optimism score: 27
Having a high level of OPTIMISM, it's a positive individual trait that could help me to have a good projection of my future; whereas this fact provides me the opportunity to be able to live positive future experiences, because I think that what you BELIEVE you CREATE. So if I project positive things with my mind, I will attract them.
My future expectations:
Sharing HAPPINESS with the people I love. Learning and cultivating my spirit and my mind. Having the chance to continue travelling and discovering the world. Enjoying the present moment (MINDFULNESS) with greatfulness. Having improved my skills as a professional and as a human being.
OPTIMISM and the positive human functioning are emphasized by the POSITIVE PSYCHOLOGY which helps to reflect the basic assumptions of the human nature and it is also focused on the good things of the person.
Based on PosPsy, human experiencies can be divided in three levels: POSITIVE experiencies - POSITIVE individual traits -POSITIVE institutions.
On class, we practice a way to get optimistic which is based on three steps: 1.- Describe a situation and the pessimistic thoughts about it. 2.- Support these pessimistic thoughts. 3.- Change these thoughts for optimistic ones.
POSITIVE EMOTIONS can help me build durable resources for future situations and can help me explore, learn, create and make more sensible judgements and decisions. They also expand my cognitions and my behavioral tendencies. Moreover, they amplify my capacity of attention and, as a consequence, I would have a widened repertoire of thoughts and actions. As well as my immunes system will be improved.
So if I am able to self-generate POSITIVE EMOTIONS frequently, this would be a great contribution to my HAPPINESS, my WELLBEING and they will produce gains in my STRENGTHS.
POSITIVE EMOTIONS are part of the AFFECT which is the emotional component of the SUBJECTIVE WELLBEING.
POSITIVE EMOTIONS are framed on the PERMA MODEL as one of its five elements. The main topic of this model is WELLBEING and its measure is FLOURISHING.
Expressing GRATITUDE means to deep focus on the present moment (MINDFULNESS), appreciating life as it is and recognizing what has enabled it to be that way. GRATITUDE has multiple benefits such as having more energy, more empathy, being more forgiving with others and helping them more, being more hopeful and healthy; as well as being less materialistic, being less lonely, less neurotic, less depressed and less anxious. As we have seen, expressing GRATITUDE is one of the components to build HAPPINESS.
MY GRATITUDE JOURNAL:
I EXPRESS GRATITUDE FOR:
- Being alive and being able to enjoy life fully.
- Being able to breath and having good health.
- Being able to appreciate the beauty of everything that surrounds me.
- Being able to life in the present moment: HERE & NOW (MINDFULNESS).
- All the opportunities that life has given to me.
- All the wonderful people who is in my life and give meaning to my existence. For all the LOVE and support I receive from them.
- The dinamism of LIFE and its possibilities of change.
- All the circumstances and experiences that happened in my life that allowed me to learn, grow and be who I am nowadays.
- For being as HAPPY as I am with myself and with my life.
"A PERSON WHO LIVES DAILY WITH A GRATEFUL HEART, IS A PERSON THAT IS ABUNDANTLY BLESSED".
MINDFULNESS is the capacity to pay attention to the internal and external experiences that are ocurring in the PRESENT MOMENT with acceptance, self-regulation of the attention and with open orientation through those own experiences. MINDFULNESS also implies some kind of INNER WORK.
On the gym, we tried some of the principal practices to train MINDFULNESS: conscious breathing, conscious eating and corporal exploration. Practicing MINDFULNESS made me realize that it can help me to achieve the optimal experience (FLOW).
CHARACTERISTICS OF THE FLOW STATE:
- Intense and focused concentration on what I am doing in the PRESENT MOMENT.
- Loss of reflective self-consciousness (loss of awareness of oneself as a social actor).
- A sense that I can control my own actions; that is, a sense that I can in principle deal with the situation because I know how to respond to whatever happens next.
- Distorsion of temporal experience (a sense that the time has passed faster than normal).
- Experience of the activity as intrinsically rewarding. The end GOAL is just an excuse for the process.
BENEFITS OF MINDFULNESS:
- Emotional consciousness.
- Sensitivity to contexts.
- New categories.
- Opening to the information and to the experiences.
- Living in a way less conditioned by the repetitive emotional, cognitive and behavioral patterns.
- Emotional self-regulation, no reactivity.
- Capacity for resilience and for personal growing (FLOURISHING).
- Conscious and significant learning.
- Orientation to the present: "Be vs. Do".
- Receptivity and reflective answers.
- Genuine interpersonal relationship.
Structural changes on the brain caused by MINDFULNESS: 1.- Activation of the medial areas of the Prefrontal Cortex. 2.- Growth of the cortical thickness of the Insula, the Sensorial Cortex and the Prefrontal Cortex. 3.- Inhibition of the activation of the Amygdala and its thickness is reduced. 4.- Subjects who practice it perceive less stress. 5.- More connections between the Prefrontal Cortex and the Amygdala.