By Faria Islam

This blog has been reviewed and edited by Njeri Gitau and Zach Sword, formatted and published by Faria Islam.

**

Why does caring about the planet feel so heavy? When we look through the typical lens of environmental sustainability, the conversation often centers on alarming statistics, global crises, and a sense of overwhelming urgency. This perspective can leave us feeling powerless and drained, as if responsibility for the planet is a burden we have to carry alone. However, we can reframe this mindset by shifting our focus from large-scale sustainability challenges to the choices we make in our everyday lives.

One helpful guide is the PERMA framework, a positive psychology model by Dr. Martin Seligman, which highlights five key elements essential to well-being: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.⁹ By using the PERMA framework from positive psychology as a guiding lens, we can see that engaging in small, intentional actions can make sustainability feel manageable, and even joyful, rather than stressful.

Positive Emotion

The first component of PERMA is Positive Emotion. Oftentimes, we think making progress means giving up what brings us joy and focusing only on the bigger picture. This common belief that seriousness always requires sacrificing joy has, however, proven to be counterproductive. When caring for the environment is driven only by urgency or guilt, it can feel overwhelming and hard to sustain. This is because when fear, anxiety, or dread creeps in, our minds go on high alert, and we can feel stuck.⁷ Whereas, positive emotions such as hope, curiosity, and awe open up our perspective and let our minds wander and reveal possibilities that fear can blind us to.³ For instance, even small moments like feeling the sun on your skin, listening to birds outside your window, or noticing the first green leaves of spring, can make us feel more present in the world around us. Positive emotions, in other words, help shift our nervous system and give us a sense of support and clarity.¹

“The earth has music for those who listen.” — George Santayana

The next pillar, Engagement, builds on the energy created by positive emotions and helps turn it into action.

Engagement

Engagement happens when you’re fully absorbed and in flow. It can take many forms, and what matters is not the activity itself but the depth of mental involvement it allows. The level and intensity of engagement in tasks vary from person to person, depending on both the individual and the nature of the activity. Some tasks, such as organizing a community garden, leading a local event, or collaborating on a multi-step project, are complex because they challenge our skills and push us to think, feel, and act our best. Other forms of engagement are quieter and more personal, like tending to a small indoor garden or jotting down ideas in a journal.

When it comes to sustainability, this means there is no single “right” way to contribute. What matters is finding actions that feel engaging to you at a personal level. Research shows that both complex and simple activities can produce the same deep sense of flow as long as they are meaningful, have clear goals, or support personal growth.¹¹

“Pleasure in the job puts perfection in the work.” — Aristotle

Relationships

Our brains are naturally shaped to connect with others, and these connections help us manage stress, build confidence, and expand our social bonds.⁴ When these connections extend to our shared concern for the climate, small actions draw us to others who share our vision. This can furthermore turn conversations into projects, projects into community initiatives, and solitary efforts into collective movements. Through this web of connection, what once felt distant and overwhelming begins to feel manageable and within reach. When caring for the environment becomes part of this web, small actions like turning off a light or reducing waste stop feeling like chores and start feeling like expressions of what truly matters to us.¹⁰

Meaning

While the other pillars guide us on ‘how’ to act, meaning helps us understand ‘why’ we act the way we do. When we see the purpose behind something like starting a home garden, it shifts from being just a task to a way of showing care for the world around us. For example, instead of feeling like “I have to water these plants,” it becomes “I’m helping something grow, and that’s my way of caring for my space”.

Research shows that people experience positive emotions from sustainable actions not simply because they are convenient or socially expected, but because these actions provide meaning and a sense of purpose, especially when chosen voluntarily or tied to personal values.¹⁰ Similarly, practicing low-carbon behaviors that benefit the environment is more likely to last when people see them as reflecting their core values. Even small sustainable actions, like choosing public transport or avoiding single-use plastics, can feel rewarding because they are perceived as morally significant and aligned with our values. This enhances a sense of significance and reinforces self-identity as someone who acts responsibly towards the environment.⁸ Meaning doesn’t come from doing everything perfectly, but from noticing why what you do matters and letting that guide your choices.

“The greatest task for any person is to find meaning in his or her own life.” — Viktor Frankl

Accomplishment

That brings us to our final component, accomplishment. Saving the planet can feel overwhelming, which is why noticing and celebrating small wins are so important. A small win could be as simple as having a meaningful conversation about sustainability with a friend, attending a clothing swap event instead of buying new, or using your reusable coffee cup more often. Each action matters, and taking a moment to recognize it builds a real sense of accomplishment.

Accomplishment is not just about checking boxes but about seeing that your efforts make a difference. As Dr. Martin Seligman explains, “Accomplishment involves making progress toward goals, feeling capable to do daily activities, and having a sense of achievement.” ⁵

In the context of sustainability, accomplishment is simply noticing real progress toward your goals, like reducing waste or making more sustainable choices, and seeing those changes build over time.² This is because true accomplishment comes from aligning these measurable actions with your personal values, guiding your choices toward responsible and lasting care for the environment.² Therefore, even recognizing the impact of small actions creates a positive cycle, encouraging you to keep going and try new things.

Conclusion

To sum up, while caring for the planet can feel overwhelming at times, the PERMA framework helps reframe our perspective so that even small actions feel meaningful. Lasting change rarely comes from a single defining moment, but from everyday choices that build up over time. Today, you might simply notice a small moment that feels good, take one small helpful action, or acknowledge a win you might usually overlook.

What is one small action you can take today that feels good for you and also supports the planet?

References

1. Alexander, Rebecca, et al. “The Neuroscience of Positive Emotions and Affect: Implications for Cultivating Happiness and Wellbeing.” Neuroscience & Biobehavioral Reviews, vol. 121, no. 121, Feb. 2021, pp. 220–249, www.sciencedirect.com/science/article/pii/S0149763420306801, https://doi.org/10.1016/j.neubiorev.2020.12.002.

2. Dahl, Arthur Lyon. “Achievements and Gaps in Indicators for Sustainability.” Ecological Indicators, vol. 17, June 2012, pp. 14–19, https://doi.org/10.1016/j.ecolind.2011.04.032.

3. Fredrickson, Barbara L. “The Role of Positive Emotions in Positive Psychology: The Broaden-And-Build Theory of Positive Emotions.” American Psychologist, vol. 56, no. 3, 2001, pp. 218–226, pmc.ncbi.nlm.nih.gov/articles/PMC3122271/, https://doi.org/10.1037//0003-066x.56.3.218.

4. Jordan, Meg. “The Power of Connection: Self-Care Strategies of Social Wellbeing.” Journal of Interprofessional Education & Practice, vol. 31, no. 1, Jan. 2023, p. 100586, www.sciencedirect.com/science/article/pii/S2405452622000933, https://doi.org/10.1016/j.xjep.2022.100586.

5. Kern, Margaret L., et al. “A Multidimensional Approach to Measuring Well-Being in Students: Application of the PERMA Framework.” The Journal of Positive Psychology, vol. 10, no. 3, 17 July 2015, pp. 262–271, https://doi.org/10.1080/17439760.2014.936962.

6. Lilla Nora Kovacs, et al. “Acting as We Feel: Which Emotional Responses to the Climate Crisis Motivate Climate Action.” ScienceDirect, 1 Sept. 2023, https://doi.org/10.31234/osf.io/dt98c.

7. Noordewier, Marret K., et al. “Freezing in Response to Social Threat: A Replication.” Psychological Research, vol. 84, no. 7, 10 June 2019, https://doi.org/10.1007/s00426-019-01203-4.

8. Perlaviciute, Goda, et al. “A Perspective on the Human Dimensions of a Transition to Net-Zero Energy Systems.” Energy and Climate Change, vol. 2, June 2021, p. 100042, https://doi.org/10.1016/j.egycc.2021.100042.

9. Seligman, Martin. “Flourish: A Visionary New Understanding of Happiness and Well-Being.” Choice Reviews Online, vol. 48, no. 12, 1 Aug. 2011, pp. 48–721748–7217, https://doi.org/10.5860/choice.48-7217.

10. Venhoeven, Leonie A., et al. “Why Going Green Feels Good.” Journal of Environmental Psychology, vol. 71, no. 101492, Aug. 2020, p. 101492, www.sciencedirect.com/science/article/pii/S0272494418307801, https://doi.org/10.1016/j.jenvp.2020.101492.

11. Zeitlhofer, Ines, et al. “Complexity Affects Performance, Cognitive Load, and Awareness.” Learning and Instruction, vol. 94, 2024, pp. 102001–102001, https://doi.org/10.1016/j.learninstruc.2024.102001.

By: Zach Sword

This blog has been reviewed by Njeri Gitau, edited and published by Faria Islam.

**

Grief associated with recent loss can feel like your inner compass has shattered, time warps, routines blur, and the body carries a heaviness that words hardly capture. If you’re here, you may be navigating a recent loss, supporting someone through grief, carrying a long-standing ache, or simply trying to better understand how grief shapes us. I would like to offer you a compassionate roadmap that explores ideas for self-care, staying connected to what’s good, and letting resilience grow at its own pace.

Grief is not a problem to fix; it is a bond to carry

Many believe that healing means you have moved on, a belief shaped by culture, societal pressures to “Stay strong,” and media portrayals that frame grief as something with a clear endpoint.¹ Research on grief suggests something different: Many people adapt by continuing bonds, finding personal ways to stay connected to the person who has passed, with research showing that most bereaved individuals continue these connections through memory, reflection, and symbolic practices, which help them grow around their grief.² Practically, maintaining that bond can happen through simple actions like lighting a candle on certain dates, cooking their favourite meal, or speaking aloud to them during hard times. These acts don’t block healing; they steady it. To begin, it can gently help to reframe what grief actually is.

The dual process model: Permission to Oscillate

While staying connected to those we’ve lost is one part of adapting to grief, understanding how we move through grief day-to-day is just as important. You never have to choose between “feeling it all” and “Getting on with life”. The Dual Process model of coping with bereavement describes a healthy balance between two modes³:

• Loss-oriented: Confronting and feeling the pain, reminiscing, crying, and even journaling. Talk about the person you lost, share stories about them with a friend, or reflect on meaningful moments you had together.
• Restoration-oriented: Completing life tasks, reconnecting with hobbies, managing finances or chores, and simply being active, whether that’s physical movement, social connections, or taking care of daily responsibilities.

Swinging between these modes is not avoidance or poor coping; it’s regulation.³ The dual process model permits us to have grief days and task days, and to adjust our pace as needed. If you find yourself judging your swings, try replacing negative self-talk with positivity. Instead of saying “I’m healing wrong,” say “I’m regulating at my own pace”. That reframing alone can lower pressure and ease your healing journey.

Mindfulness and acceptance

Alongside this natural back and forth between grief and daily life, how we relate to our thoughts and emotions within those moments also plays a powerful role. Mindfulness doesn’t ease grief; it makes room for it without becoming overwhelmed. Acceptance-based approaches help people notice painful thoughts and feelings, name them, and still move toward personally meaningful actions.⁴ Pause for a moment to notice what you’re feeling and put words to it, such as saying “This is grief,” or “I’m feeling a wave of sadness right now,” instead of trying to push it away. Clinicians report acceptance and commitment therapy’s usefulness in grief care to support healthy adaptation.⁴ Research on Acceptance and Commitment Therapy has shown it can support healthy adaptation to grief by helping individuals stay present while moving toward meaningful action.⁴ If acceptance feels too big, try allowing for a couple of calm, deep breaths. Small steps equal big progress. In addition to these internal approaches, there are also practical, everyday ways to support yourself through grief.

Practical self-care that actually helps

Keep a simple routine: Routines restore normalcy and predictability. When loss and the fallout of grief turn life into anything but secure, a routine can restore the nervous system to a sense of safety. Start by anchoring the basics such as wake/sleep times, daylight exposure, gentle movement, hydration, and planned meals.

Tend to sleep: Grief often disrupts sleep; then, poor sleep amplifies negative well-being.⁵ Preserve wind-down rituals like putting down the phone, low lighting, warm showers, and a brief body scan of how you’re feeling.

Create private rituals: Rituals help stabilise love and pain into meaning. Write a letter to your person, make a playlist, plant a tree, or mark their causes and values on your calendar.

Use limits with toxic positivity: Comments like “Stay positive” can feel invalidating. Instead, try internal scripts: “I can hold both gratitude and sorrow”, or try external boundaries: “Thanks for caring, today, I need space to feel this.” Remember that normalizing mixed emotions is healthy.

Nourish connections: Isolation is tempting, but shared stories regulate the nervous system.⁶ Consider a grief group, a faith community, or a trusted friend. If words are hard to find, sit together, cook together, or walk quietly. The act of being with someone can work wonders, even if it’s silent.

Together, these practices can help you stay connected to both your grief and your life as it continues to unfold.

The role of gentle positivity

Alongside these supportive practices, it can also be helpful to reconsider what positivity looks like during grief. Positivity in grief should not mean forcing happiness. Think of constructive positivity as moments of ease that coexist with pain, such as noticing sunlight on your face, recalling a funny memory, or even naming one thing you handled well today. These micro moments don’t deny loss; they restore capacity for something called approach behaviours.⁷ These are small, intentional actions where you move toward meaningful activities, relationships, or responsibilities, even while difficult emotions like grief are present. This includes the acts of reaching out, planning dinner, paying bills, and reconnecting with hobbies. Even with these ideas in mind, some days will still feel heavier than others.

A scaffold for bad days

When the inevitable bad days approach, walk yourself through these five small steps as needed:

1. Name the wave: This is grief. Say it out loud, label what’s happening in your body.
2. Soothe and anchor: Put your hand to your chest, take five slow breaths, ground your feet to the floor and speak a kind phrase: “I’m allowing myself what I need at this moment.”
3. Choose one small positive action: Make yourself some tea, partake in physical activity, or reach out to a friend.
4. Connect with meaning: Do one tiny ritual linked to your loss.
5. Reassess: Ask “What is the next right thing to do?”

Through all of this, one truth tends to emerge: Grief is love learning a new form. Self-care and gentle positivity aren’t detours from mourning; they’re paths within it. When you let yourself balance between tasks and grief, speak to yourself kindly, anchor in small routines, and honour your ongoing bond. Resilience tends to emerge, not suddenly, but as a little more breath in the chest, a little more willingness to meet the day, and a growing capacity to carry both ache and affection forward. If today is heavy, consider one tiny step from the scaffold above.

Take care.

Further exploration and helpful sources

Here are a few sources you can explore to better understand grief and the positive psychology used to support your journey of healing:

• https://www.apa.org/topics/grief (American Psychological Association)
• https://www.cdc.gov/howrightnow/emotion/grief/index.html (CDC Government)
• https://newsinhealth.nih.gov/2017/10/coping-grief (News in Health)

If you haven’t already, please consider getting your Canadian Positive Psychology Association membership to become part of our wonderful community and explore our Student Zone! Plus, if you liked this blog or if it has helped you in any way, please take a moment to like, share, or comment!

References

¹

American Psychological Association. (n.d.). American Psychological Association. https://www.apa.org/topics/grief

Centers for Disease Control and Prevention. (2023, May 26). Grief. Centers for Disease Control and Prevention. https://www.cdc.gov/howrightnow/emotion/grief/index.html

²

H;, S. M. (n.d.). The Dual Process Model of coping with bereavement: Rationale and description. Death studies. https://pubmed.ncbi.nlm.nih.gov/10848151/

Full article: The impact of continuing bonds following bereavement: A systematic review. (n.d.). https://www.tandfonline.com/doi/full/10.1080/07481187.2023.2223593

³

Grief theory 101: The Dual Process Model of grief. (n.d.-b). https://whatsyourgrief.com/dual-process-model-of-grief/

⁴

Willi, N., Pancoast, A., Drikaki, I., Gu, X., Gillanders, D., & Finucane, A. (2024, February 28). Practitioner perspectives on the use of acceptance and commitment therapy for bereavement support: A qualitative study. BMC palliative care. https://pmc.ncbi.nlm.nih.gov/articles/PMC10900636/

(PDF) mindfulness and grief: The maded program mindfulness for the acceptance of pain and emotions in grief. (n.d.-c). https://www.researchgate.net/publication/340650784_Mindfulness_and_Grief_The_MADED_Program_Mindfulness_for_the_Acceptance_of_Pain_and_Emotions_in_Grief

Compassion practices. Self. (2026, January 30). https://self-compassion.org/self-compassion-practices/

⁵

U.S. Department of Health and Human Services. (2024, June 17). Coping with grief. National Institutes of Health. https://newsinhealth.nih.gov/2017/10/coping-grief

NHS. (n.d.). NHS choices. https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/grief-bereavement-loss/

⁶

Grieving. CMHA National. (2021, August 13). https://cmha.ca/brochure/grieving/

Grief, bereavement, and loss. Grief, Bereavement, and Loss — NCI. (n.d.). https://www.cancer.gov/about-cancer/advanced-cancer/caregivers/planning/bereavement-pdq

⁷

Willi, N., Pancoast, A., Drikaki, I., Gu, X., Gillanders, D., & Finucane, A. (2024a, February 28). Practitioner perspectives on the use of acceptance and commitment therapy for bereavement support: A qualitative study. BMC palliative care. https://pmc.ncbi.nlm.nih.gov/articles/PMC10900636/

By: Chiamaka Okigbo

This blog has been reviewed by Bre O’Handley and Matthew Patterson; edited, formatted and published by Nicholas Murray.

**

Chi, tell us a little bit about yourself.

My name is Chi Okigbo, and I recently earned a degree in Psychology from Carleton University. Graduation marks the end of my time in education (for now at least), so I question how I can discuss student success if I am no longer a student. Honestly, I did not anticipate introducing myself would create such an existential crisis. Let me attempt to reintroduce myself by highlighting my other attributes beyond being a student.

As mentioned, my name is Chi, Chichi, or Chiamaka, depending on who I’m talking to. I am a 25-year-old Nigerian Irish person who currently lives in Canada. I enjoy reading, writing, working out, and spending time with my loved ones. I find pleasure in most things in life, both good and bad. Whether studying, cleaning, waiting for a bus in the cold, or even getting lost, I enjoy life in general. My fascination with positive psychology stems from my interest in understanding subjective well-being or happiness. In my struggle with the question of ‘what makes me happy,’ I recently decided to just live a happy life. I wonder if I have discovered the secret to eudaimonia, the Ancient Greek term for “the good life.” I’m not saying that I don’t find life difficult or struggle. However, despite my hardships, I have decided to appreciate and enjoy my life. So that’s me — an outgoing individual in the middle of an existential crisis who loves books and has opted to love her life.

What do you think made you successful as a student?

Before discussing student success, I feel like I should open up about my failures as a student. When I was 18, fresh out of the Leaving Cert (a set of exams that determine your place and field of study in any university in Ireland), I had no idea what I wanted to do with my life. Of course, I had big dreams of making money, getting a fancy degree, and living a successful life, but I didn’t know how to make that happen. I had always been a “good” student, which meant getting good grades, so I studied Health and Performance Science at one of Ireland’s top universities. Although I did well in my classes, I didn’t engage with the material. I just wanted to pass my exams and get that piece of paper at the end of four years. When I finally graduated, I felt unfulfilled; I hadn’t learned anything. Soon after, I decided to pursue a degree I was more passionate about and started studying Psychology. Once I was studying something I enjoyed, I decided to change my approach to education. I realized that my key to success was being interested in what I was learning. Instead of focusing on grades, I started applying the concepts I learned in class to my own life and asking new questions. I became more curious and engaged with the material, and that’s when I started to succeed.

To sum it up, I think that the key to being a successful student is to be interested in what you’re studying. When genuinely invested in something, you will want to learn more and engage with the material more meaningfully. That’s what will lead to success and personal fulfillment.

What strength, skill, strategy, mindset, or habit allowed you to get where you are today?

As a student, my curiosity is the primary skill that has allowed me to be successful. I have always been naturally curious (or a busybody if you ask my mum), from figuring out where ants were headed in my school garden to wondering why my teacher wore pink instead of green. To study psychology or be involved in research in general, you must maintain a sense of curiosity. However, curiosity alone is not enough. Even with a strong desire to learn, without the skills to ask the right questions or seek answers in a meaningful way, your inquisitive nature can go to waste. Thus, while curiosity is vital, the subset of skills that I’ve had to develop to satisfy my curiosity are equally important.

while curiosity is vital, the subset of skills that I’ve had to develop to satisfy my curiosity are equally important.

Every nosey person knows that tenacity is essential to learning. Being audacious in one’s thirst for knowledge increases the likelihood of finding solutions to questions that would otherwise remain unanswered. Another skill a curious person possesses is discernment: determining which information is or is not crucial to gaining valuable knowledge. In addition to tenacity and discernment, another essential skill that a curious person possesses is open-mindedness: being able to listen to the opinions of others, even if they challenge your current beliefs or knowledge, is extremely valuable. This skill is vital in fields like psychology and research, where new information is constantly discovered and theories continually evolve. Without an open-minded approach, it can be easy to become stuck in a certain way of thinking and miss out on valuable insights and discoveries. Being open-minded also allows you to make friends and connections in the most wonderfully strange places.

Acquiring specific intellectual skills is an unusual approach to achieving success as a student, especially when compared to more conventional methods such as memorization or organization. However, focusing on the why behind one’s studies and seeking meaning in the learned information can lead to a more fulfilling and ultimately successful academic experience.

By approaching education with a curious mind, one can ask more profound and meaningful questions about the material. This can lead to a more engaged attitude towards learning. Tenacity and discernment can also translate into tangible results in your schoolwork. The former allows for a deep dive into any subject matter, while the latter enables you to determine what information is valuable and relevant. Such skills can translate into better exam grades and stronger relationships with your professors. Similarly, being receptive to different perspectives and ideas through becoming open-minded is essential for gaining a well-rounded understanding of a subject and arguing your point in your papers.

My experience has shown that a curious and engaged approach to education can lead to meaningful and rewarding learning experiences. By developing tenacity, discernment, and open-mindedness, I believe that students can gain a deeper understanding of the material and ultimately achieve greater academic success.

How would you invite other students to cultivate those qualities?

It is difficult for me to answer how to develop qualities such as curiosity, tenacity, open-mindedness, or discernment. While it is possible to cultivate these skills to a certain extent, they ultimately stem from an internal desire to learn and grow. Instead of prescribing a specific set of skills necessary for success as a student, I encourage you to reflect on your own unique strengths and abilities. While particular skills may be more highly valued in academic settings, it is important to recognize that success as a student can take on many forms. Ask yourself, what does success as a student mean to you? Is it achieving high grades, engaging in stimulating discussions, or being involved in organizations that you are passionate about? The definition of success varies from student to student, and it is important to identify what success means to you personally. Rather than offering a formulaic approach to cultivating specific skills, I encourage you to reflect on your own values and goals. By doing so, you can identify the skills and attributes most important to your definition of success as a student.

Any last words you’d like to share with fellow students?

Thank you for taking the time to read my story as a student. As I reflected on my academic journey thus far, I realized that as long as I remain curious about life, I am still learning and, therefore, still a student, regardless of whether or not I have graduated.

If you would like to connect with me, please feel free to email me at Chiamakaokigbo@gmail.com. I would love to hear about your own experiences as a student and continue to satisfy my insatiable curiosity. For more CPPA Student Ambassador content, follow us here on Medium and check out our Student Zone. If you like what we are doing at the CPPA, you can also get a Canadian Positive Psychology Association membership.

Thank you again for reading, and stay curious!

By: Alexander Korski

This blog has been reviewed by Elias Elaneh and Şimal Dölek; edited, formatted and published by Nicholas Murray.

**

I grew up in a neighbourhood a modest walking distance from Ottawa’s downtown core. The first few blocks into the city are embraced by a lush canopy of deciduous trees, planted on nearly every lawn. The little jaunt through this green space always served as the beginning and end of my daily walk to school. While I might not have consciously savored its beauty every single day, I think it was beneficial, providing a subtle yet comforting rhythm to my daily routine. If you also live or frequently visit somewhere green, you probably know what I’m talking about. Science has confidently established the psychological boons of exposure to green space, particularly when implemented in normally grey urban spaces. In addition to expected factors such as cleaner air and greater opportunity for physical activity, spaces such as community parks and gardens are associated with increases in psychological wellbeing and general public health.¹

I think most people are aware of the benefits of natural spaces: today’s citizens and their representatives frequently push for green initiatives, hoping to spruce up public spaces for the sake of both environmental health and their aesthetic enjoyment. However, I still have a lot of questions, and apparently, science does too. For example, what specific health benefits arise from this psychological wellbeing? How important is the colour green itself, as opposed to the natural quality of the setting? Are certain natural settings better for you than others? Is the little cactus on my radiator actually doing anything? I’ve read up on some investigations into questions like these. I learned some new things, and I’m excited to share them with you.

Urban green space is most often considered as a counteractive force to the drudgery of living in the concrete jungle that characterizes urban cities, but it appears that the benefits extend beyond stress reduction. Research has observed some pursuits increasing in effectiveness when performed in green spaces. For instance, a green environment enhances the mood and self-esteem boosting properties of exercise to such an extent that researchers have coined the term ‘green exercise’.² Perhaps more surprisingly, educational practices may stand to benefit as well. Kindergarten students have demonstrated less off-task behaviour when learning language arts in an outdoor environment compared to an indoor classroom.³ The implications reach even further — overall, direct exposure to green space has been related to improvement in characteristics associated with heightened academic performance, such as focus, productivity, and vitality.⁴ Personally, I would prefer an air-conditioned classroom to a sweaty, bug-infested field when listening to a lecture, but with those factors accounted for, I can imagine how the natural scenery could help with my focus.

direct exposure to green space has been related to improvement in characteristics associated with heightened academic performance, such as focus, productivity, and vitality

When it comes to particulars of the scenery in a green space, much of the research does not seem to discriminate. In fact, taking a walk in a ‘green environment’ (natural) and a ‘blue environment’ (natural with water) both increase mood significantly more than walking in an urban environment, and to a similar degree.⁵ However, one investigation argues that biodiversity is actually a critical element. An examination of survey responses found that botanical biodiversity significantly predicted the restorative effects of multiple parks, explaining an impressive 43% of the changes observed in participants.⁶ While a football field may be a better place to work out than a basketball court, a natural environment featuring a plentiful array of fauna is best of all.

Still, our knowledge behind the psychological benefits of green space is not complete. For instance, while the effects of spaces such as parks are well-established, more deliberate infrastructure, such as living walls consisting of planned plant growth along the side of a building, has been explored less. By designing living walls using established aesthetic principles such as colour theory, researchers discovered that the affective qualities of different colour combinations, such as the mood invoked from viewing them, can determine the impact of a green space. In short, merely having contrasting shades of green is not enough to secure the optimal human experience: “developing a design composition with a focus on color contrast in an outdoor context should be considered as an act of well-balanced understanding of color theory and awareness of related human experiences”.⁷ In case you were wondering, the most well-received palette for a living wall in this study was “a narrow light-dark gradation and green shades mainly oriented towards warm green shades”.⁷ I initially expected the scientific exploration of green space to be viewed through a purely psychological lens, given humanity’s relationship with nature. I find it exciting that this field can be so elegantly crossed with artistic studies, allowing us to combine the principles of what makes humans happy from two different fields.

I try to end my blogs with practical suggestions related to what I have explored. I feel that it should be obvious this time. Go outside! If you don’t live somewhere green, go there! Better yet, try taking one of your normally-inside activities to the park. Recently, I have been playing chess with friends in my especially green backyard. If the weather is nice, I find that I leave these sessions especially invigorated and satisfied compared to when we play inside. You too can contribute to the continually expanding library of green space’s fortifying properties.

Thank you for reading my blog with the Canadian Positive Psychology Association. If you haven’t already, please consider getting your CPPA membership to join our wonderful community and check out our Student Zone. Plus, if you liked this blog or if it has helped you in any way, please take a moment to like, share, or comment.

Works Cited

1. Wolch, J. R., Byrne, J., & Newell, J. P. (2014). Urban green space, public health, and environmental justice: The challenge of making cities ‘just green enough.’ Landscape and Urban Planning, 125, 234–244. https://doi.org/10.1016/j.landurbplan.2014.01.017
2. Donnelly, A. A., MacIntyre, T. E., Sheffield, D., Lumber, R., Calogiuri, G., Warrington, G., Beckmann, J., Lahart, I., Brick, N., Darcy, P. M., Gidlow, C., Rogerson, M., Barton, J., Pretty, J. N., Gladwell, V., Igou, E. R., Klinger, E., Madan, C. R., Cappuccio, M., … Collier, M. (2020). The Green Exercise Concept. In Physical activity in natural settings: Green and blue exercise. essay, Routledge.
3. Largo-Wight, E., Guardino, C., Wludyka, P. S., Hall, K. W., Wight, J. T., & Merten, J. W. (2018). Nature contact at school: The impact of an outdoor classroom on children’s well-being. International Journal of Environmental Health Research, 28(6), 653–666. https://doi.org/10.1080/09603123.2018.1502415
4. Hodson, C. B., & Sander, H. A. (2017). Green urban landscapes and school-level academic performance. Landscape and Urban Planning, 160, 16–27. https://doi.org/10.1016/j.landurbplan.2016.11.011
5. Gidlow, C. J., Jones, M. V., Hurst, G., Masterson, D., Clark-Carter, D., Tarvainen, M. P., Smith, G., & Nieuwenhuijsen, M. (2016). Where to put your best foot forward: Psycho-physiological responses to walking in natural and Urban Environments. Journal of Environmental Psychology, 45, 22–29. https://doi.org/10.1016/j.jenvp.2015.11.003
6. Wood, E., Harsant, A., Dallimer, M., Cronin de Chavez, A., McEachan, R. R., & Hassall, C. (2018). Not all green space is created equal: Biodiversity predicts psychological restorative benefits from urban green space. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.02320
7. Thorpert, P., Englund, J.-E., & Sang, Å. O. (2023). Shades of green for living walls — experiences of color contrast and its implication for aesthetic and psychological benefits. Nature-Based Solutions, 3, 100067. https://doi.org/10.1016/j.nbsj.2023.100067

By: Laura Amodeo

This blog has been reviewed by Chiamaka Okigbo and Bre O’Handley; edited, formatted and published by Nicholas Murray.

**

For a long time, I told myself I wanted to work on myself and improve in different aspects of my life. For example, I wanted to be the type of person who read more often, but never actually put in the time to do so. I would always end up using excuses such as having no time or energy when it came to committing to the improvements I wanted, which was never the case. I realized that if I genuinely wanted to improve and see changes in myself, I would have to put in the time and effort and allow myself to be uncomfortable, even though it might be difficult. Self-improvement and growth require you to step out of your bubble and comfort zone. This could be because enacting change is inevitably accompanied by discomfort. Maybe this is why many people are stuck in their unwanted ways/routines; they are scared of change because it means they lose that sense of security that we often crave in our day-to-day lives.

Over the past four years, I’ve been a student of higher education; meaning that I had a predictable routine of going to class, writing papers/assignments, studying, working and volunteering. After graduating this past April, I felt like I lost that sense of security and that a part of my identity was gone because I no longer had a routine in place. I knew I had to make some major changes in all aspects of my life and a new and improved routine needed to be set in stone. Surprisingly, even though I am someone who gets anxious about big changes in my life, I was fully dedicated to improving my overall wellness.

I did some research and found that there were 5 main types of wellness that I would be able to target on a day-to-day basis and that were important to me: physical wellness, emotional wellness, social wellness, intellectual wellness, and mental wellness.¹ Knowing this, I devised a plan to make positive changes in each domain. To improve my physical wellness, I would take care of my body physically by eating well, working out/stretching, and sleeping a minimum of eight hours every night. To boost my emotional wellness, I would do more things that bring me joy and that I am passionate about. For example, for me, this includes listening to music, dancing, putting on a face mask and baking/cooking.

Next, I would improve my social wellness by visiting my family, limiting time on social media, and making plans with friends more often. It is really important to surround yourself with people who uplift you, add value to your life and make even the most boring routines more enjoyable. Surrounding yourself with negative people may completely shift your perspective on life and negatively impact you and your mental health as well. For example, as time has gone on, I have made some new friends and lost touch with some other friends. These new friends I made were also into self-love and becoming better people, which pushed and motivated me to become better myself. This highlights the importance of surrounding ourselves with the right people. As Jim Rohn said, “You are the average of the five people you spend the most time with”.² If you surround yourself with people who are lazy, spend money on unnecessary things and like to bring other people down, you will become a reflection of them.

To support my intellectual wellness, I am working on trying to perfect my Italian writing and speaking by reading Italian novels, as I want to be able to communicate fluently with my grandparents. This would aid not only my intellectual wellness but the social aspect of my life too. Finally, I decided to work on my mental wellness by doing things that make my mind feel calm and at peace, while also working on my relationship with myself. I’m doing this by journaling, going to therapy, challenging negative thoughts, telling myself positive affirmations, and cleaning my room. Cleaning our rooms is extremely important as our environment is also a reflection of the state of our mind.³ For example, most of the time during finals, my room would be a disaster because I would be overly focused on studying and would make sure any free time I had was spent on reviewing. However, studying in a messy environment made me more anxious and made me lose focus more easily. So, now I always make sure that my room is somewhat clean so I feel more relaxed and focused. We all deserve a clean and safe space to live in.

Self-love is a big component of self-improvement, therefore you need to be patient with yourself as learning new habits and becoming a better version of yourself will take time, and it is completely normal.⁴ Progress isn’t linear, so you need to be understanding and empathetic towards yourself. It is also important not to compare your progress to others’ progress. We all have different life circumstances and have gone through different challenges. The only person you could and should be comparing yourself to, are older versions of you. This is very rewarding and will show you how far you’ve come and have improved, even if it wasn’t evident at the time.

Progress isn’t linear, so you need to be understanding and empathetic towards yourself.

All these examples of tasks I do might seem to be extremely hard to keep track of. However, I found an app called “Habit Tracker”⁵ that helps me make sure I work on every single aspect of wellness as many times as I would like to in a day or in a week. You can also track your progress over the weeks and months, so it’s a great way to stay organized.

In conclusion, self-improvement is a continuous ongoing process that will take time. Make sure to start with baby steps and slowly build up these habits, to avoid overwhelming yourself and burning yourself out.

If you haven’t already, please consider getting your Canadian Positive Psychology Association membership to join our wonderful community and check out our Student Zone! Plus, if you liked this blog or if it has helped you in any way, please take a moment to like, share, or comment!

References

1. Stoewen D. L. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne, 58(8), 861–862. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/
2. Chua, C. (2010, April 2). 42 Practical Ways to Start Working on Self-Improvement — LifeHack. Lifehack. https://www.lifehack.org/articles/lifestyle/42-practical-ways-to-improve-yourself.html
3. Rogers, C. J., & Hart, R. (2021). Home and the extended-self: Exploring associations between clutter and wellbeing. Journal of Environmental Psychology, 73, 101553–101553. https://doi.org/10.1016/j.jenvp.2021.101553
4. Davis, T. (2015). Self-Improvement: 45 Tips, Goals, and Ideas for Self-Growth. The Berkeley Well-Being Institute. https://www.berkeleywellbeing.com/self-improvement.html
5. ‌Co, D. (2019, January 31). Habit Tracker. App Store. https://apps.apple.com/us/app/habit-tracker/id1438388363

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By: Matt Patterson

This blog has been reviewed by Bre O’Handley and Chiamaka Okigbo; edited, formatted and published by Nicholas Murray.

**

What does it mean to dance? According to the Oxford Dictionary, dancing is the innate human ability to move rhythmically to music, following a prescribed sequence of steps. In modern Western society, dance is widely seen as an enjoyable leisure activity that we engage in during social gatherings or cultural events. However, for some individuals, it becomes a calling that consumes their entire lives, starting from a young age and continuing into adulthood, becoming an integral part of their identity and livelihood.

To truly understand the intricate nature of dance, one needs to look at the historical significance and cultural ramifications of dance. During the colonial era in North America and England, grand balls facilitated social interaction and courtship among young men and women. Dance was a platform for meaningful conversations, forging social connections, and nurturing relationships. In this context, dance provided entertainment and served as a channel for societal unity.

Nevertheless, dance holds a profound significance in Indigenous and Asian cultures, surpassing its role as mere amusement.

Within the Kalahari bushmen community, known as the !Kung¹, dance takes on the form of healing ceremonies deeply ingrained within their cultural and spiritual practices. These ceremonies, integral to their belief system, emphasize the interconnectedness of all beings and the spiritual forces governing the universe, serving to address physical, emotional, and spiritual ailments. These rituals involve trance-like states induced through ritualistic dancing, drumming, and chanting, led by revered healers possessing extraordinary powers to communicate with the spiritual realm. Such altered states of consciousness enable the healers to connect with otherworldly entities, receiving profound guidance and healing energy. Both the afflicted and the healthy actively participate in these ceremonies, believing in their community’s collective energy and intentions to contribute to the healing process. Rooted in communal support, spiritual connectivity, and the profound belief in the mind’s influence on emotional and physical well-being, these ceremonies foster unity, instill hope, and strengthen cultural identity within their way of life.²,³

In Asian culture, folk dances have been around and heavily immersed in their culture for some countries like China for 6000 years, as depicted on relics found through archeological exploration. Asian folk dancing is a powerful medium for storytelling, passing down ancestral traditions, and celebrating various festivals and occasions. It brings people of all ages together, fostering a sense of camaraderie and cultural pride. Moreover, the physical benefits of Asian folk dancing cannot be overlooked. It is a form of exercise that engages the entire body, promoting cardiovascular fitness, flexibility, and coordination. Regular participation in Asian folk dancing can improve stamina, posture, and overall physical fitness levels. Additionally, it has been shown to positively affect mental health by reducing stress, boosting mood, and enhancing cognitive function. The rhythmic movements and music of Asian folk dancing have a calming and therapeutic effect on the mind, allowing individuals to express themselves creatively and find joy and fulfillment.⁴

However, one does not need to venture to southern Africa or the far east to witness the powerful healing potential of communal dance. First Nations communities, for instance, frequently partake in healing dances conducted by skilled healers or shamans well-versed in traditional healing practices. These dances incorporate rhythmic movements, chanting, and the accompaniment of traditional instruments like drums and rattles. Performed within sacred spaces and often involving the entire community, these dances restore harmony between individuals’ physical and mental health, rectifying imbalances through rituals and a deep connection with the spiritual realm. Beyond releasing negative energy and emotional expression, these dances connect individuals with their cultural heritage, promoting physical healing, well-being, and a sense of belonging. They serve as a poignant reminder of Indigenous cultures’ resilience and wisdom.

Positive psychology, pioneered by American psychologist Martin Seligman, represents an innovative discipline that concentrates on individuals’ strengths and positive experiences, focusing on positivity, growth mindsets and integrating therapeutic endeavours — for example, using dancing to build confidence as part of an enjoyable experience (something typically not associated with western psychotherapy). However, this does not imply that traditional therapeutic approaches and psychoanalytical assessments are becoming obsolete. Instead, these new therapeutic modalities offer clients a new tool for reintegrating into society, reclaiming their identity, and finding purpose. Seligman argues that individuals have three fundamental psychological needs: the ability to experience positive emotions, engage in meaningful activities, and foster positive relationships (Seligman, 2011).

Applications of positive psychology have gained significant traction in recent years, finding new uses in various aspects of life; therefore, it is of no surprise that in a therapeutic setting known as dance/movement therapy (DMT), dance has shown tremendous potential in enhancing cognitive function, emotional well-being, and behavioural patterns, positioning itself as a valuable tool in psychological treatments.⁵

The American Dance Therapy Association offers a comprehensive definition of dance/movement therapy as the skilled utilization of movement to integrate across an individual’s “emotional, social, cognitive, and physical dimensions”, enhancing overall health and well-being. Previously, historical studies often highlighted the negative mental health implications of professional dancing. However, dance/movement therapy eliminates external stressors and replaces the relentless pursuit of perfectionism with a healing process and post-traumatic growth.⁶ In this therapeutic context, dancing has positively affected mental health and overall well-being. It serves as an avenue for self-expression, stress reduction, and the cultivation of self-esteem and confidence.

The bond between dance and positive psychology is undeniably strong. With every graceful movement, dance has the incredible power to effortlessly transport us into a mesmerizing state of flow, a fundamental concept at positive psychology’s core. Flow is a mental state in which individuals become wholly absorbed in an activity, losing track of time and the outside world.⁷ This state of mind is often described as being “in the zone.” When we dance, we can surrender ourselves entirely to the interplay of music and movement, allowing us to momentarily set aside our worries and the burdens of daily life.

Simultaneously enjoyable and creative, dance becomes a powerful tool that enhances our mental and physical well-being.

Another crucial aspect of positive psychology revolves around the importance of social connections and their profound impact on our psychological and emotional states. In this regard, dance is meaningful in bringing individuals together, allowing them to partake in a joyous experience and cultivate meaningful connections.

Additionally, dancing contributes to refining communication skills and promotes participant trust. Dance also can evoke diverse emotions and sensations, enabling us to savour life’s pleasures to the fullest. Whether through the graceful movements of a ballet performance or the vibrant beats of a hip-hop routine, dance allows us to engage with our senses, providing a unique and exhilarating experience.

In conclusion, dance transcends cultural boundaries and manifests in various forms, carrying profound meanings and implications. From facilitating social interaction and courtship in historical societies to serving as a conduit for healing and spiritual connection in indigenous cultures, dance is essential in human civilization. It has also found its way into psychology and mental health, weaving into positive psychology and dance/movement therapy, offering healing, self-expression, and transformation. Through dance, we experience the joy of movement, forge connections, and tap into our innermost emotions. Dance is a vibrant and captivating art form that enriches our lives in various ways, uniting us as human beings.

Thank you for reading. If you found this blog interesting, you may enjoy more of our content from Student Ambassadors the Canadian Positive Psychology Association. You can find us over at the Student Zone. Feel free also to join the CPPA by becoming a member, and to share this blog with your friends!

References

1. Publishers, H. (n.d.). The American Heritage Dictionary entry: kung. Ahdictionary.com. https://ahdictionary.com/word/search.html?q=kung
2. SAN (Bushman) Healing Dance Botswana Africa
3. Katz, Richard, 1937. (1982). Boiling energy: community healing among the Kalahari Kung. Cambridge, Mass. Harvard University Press.
4. Malkogeorgos, A., Zaggelidou, E., & Georgescu, L. (2011). The Effect of Dance Practice on Health: A Review. Asian Journal of Exercise and Sports Science, 8, 100–112.
5. Duignan, D., Hedley, L., & Milverton, R. (2009). Dance as a therapy in dementia care — “Wu Tao”. Give Life a Dance. https://wutaodance.com/givelifeadance/dance-therapy-dementia-care-wu-tao/
6. Collier, L. (2016). Growth after trauma. Monitor on Psychology, 47(10), 48. https://www.apa.org/monitor/2016/11/growth-trauma
7. Steimer, S. (2021). Mihaly Csikzentmihalyi, pioneering psychologist and ‘father of flow’, 1934–2021. UChicago News. https://news.uchicago.edu/story/mihaly-csikszentmihalyi-pioneering-psychologist-and-father-flow-1934-2021

By: Bre O’Handley

This blog has been reviewed by Chiamaka Okigbo and Matthew Patterson; edited, formatted and published by Nicholas Murray.

**

Bre, tell us a little bit about yourself.

Hello! My name is Bre, and I’m a first year Ph.D. student at Trent University. I’ve been fortunate enough to have been involved in research since starting my undergraduate honour’s thesis in 2016 and have worked on projects examining LGBTQ+ people’s memories of coming out, sexual minority women’s current and desired gender style, and the psychophysiology of sexual prejudice. My master’s research applied the Minority Stress Model to understanding LGBTQ+ people’s mental health during the COVID-19 pandemic. Basically, I looked at how the experiences of identity concealment and identity rejection were related to psychological distress among LGBTQ+ people at this time. During this research, I came across some papers criticizing the deficit-based focus of a lot of LGBTQ+ psychology research and I became more interested in positive psychology and how this field can apply to LGBTQ+ experiences. Going into my Ph.D., I’m interested in exploring LGBTQ+ people’s positive identity development, experiences of minority strengths (i.e., what are the positive aspects or strengths that LGBTQ+ people draw from their identities and the LGBTQ+ community), and predictors of positive mental health among LGBTQ+ people. This newfound interest is what lead me to the Canadian Positive Psychology Association and how I have ended up here writing this blog post!

I’m passionate about knowledge mobilization and how we can make our research useful to the communities we are researching! As someone who has worked directly supporting LGBTQ+ young adults, it’s important to me that my research can find its way into the hands of people who can utilize it. Outside of academic life, I’m an avid runner and biker and have just recently started volunteering at my local community bike shop so I can learn more about building and fixing bikes!

What do you think made you successful as a student?

I think my success as a student is partly due to my curiosity, finding and (trying!) to maintain balance, and being lucky enough to have found a supportive research lab. I’ve always been someone who has asked ‘why’ and found myself going down rabbit holes of reading, and I find that when I am feeling the most successful as a student it is often because I have embraced and nurtured that curiosity. I think, as post-secondary students, it can be easy to get caught up in stress surrounding grades, which makes sense, our grades can play a large role in what our options for next steps can be. But I think sometimes we lose sight of why we’re pursuing higher education in the first place, which is often because we are curious about a specific topic and want to know more about it.

After completing my undergraduate degree, I worked for two years in student services. In this job, I worked Monday to Friday, 9 to 5, and I think this experience helped me develop a work/life balance that I’ve tried to maintain as a graduate student. It can be hard to feel like we have the time, but cultivating some sort of work/life balance as a student has been essential for my success. I try to keep my school work to 9–5 hours and only work Monday-Friday (this is easier some weeks and semesters than others) and I have intentionally tried to make time for other hobbies and goals — such as running, biking, reading for fun, and nurturing my friendships.

Finally, I think being a part of a research lab that is supportive has played a large role in my success as a student. I have had the same research supervisor throughout my academic career. Part of the reason why is that I feel like my supervisor and other colleagues in the lab have provided me with incredible research and learning opportunities, along with emotional and social support.

I’ve always been someone who has asked ‘why’ . . . when I am feeling the most successful as a student it is often because I have embraced and nurtured that curiosity.

What strength, skill, strategy, mindset, or habit allowed you to get where you are today?

Developing a growth mindset has played a huge role in my academic journey. As I mentioned earlier, I think we can lose sight of why we are engaged in post-secondary education when we get too caught up in grades. When I began my undergraduate degree, I was really discouraged by my grades and I started to believe that I wasn’t smart enough to be in university or that I was bad at school. Through my education and also through some hobbies outside of school (such as running), I have cultivated a growth mindset where I don’t expect to have all the answers right away, I urge myself to enjoy the process of learning and gaining skills, and I try to view challenges or setbacks (like a disappointing grade) as an opportunity to learn and grow. It isn’t always easy to maintain this mindset, but I genuinely believe that learning and growing are some of the greatest joys of life and nothing feels better than achieving something you never thought you could — whether that’s publishing your first academic journal article or running a half-marathon!

How would you invite other students to cultivate those qualities?

I would urge students to remember the reason that you’re pusuing higher education in the first place and to remind themselves of the joy of learning! Sometimes taking a step back to gain some perspective on why you are completing a degree or taking a class can help you enjoy the process of learning and be motivated to keep moving forward when you’re feeling discouraged or frustrated. Sometimes working towards a goal outside of school-work can also be a good way to remind yourself that you’re capable of growth and that learning and growing can be a fun and rewarding experience. For me, running and learning more about bicycle repair have been two activities outside of school-work that have helped remind me that I am more than capable of achieving goals that once seemed impossible or that it’s okay to be a beginner and that learning is a joyful process.

Any last words you’d like to share with fellow students?

Sometimes when we’re in the thick of school stress, it can feel like nothing else exists. Remember that there is a whole world outside of your academic life and your academic success. The nice side effect of remembering the outside world through cultivating a work/life balance, nurturing your friendships, and pursuing hobbies is that your curiosity and academic success will likely improve as well!

Thanks for reading! If you have any questions or comments for me, you can reach me at breohandley@trentu.ca or follow along with my research on Twitter at @breohandley. If you found this blog interesting, you might want to consider checking out the Canadian Positive Psychological Association’s Student Zone (possibly even joining the association as a Student Member) or liking and sharing this blog post.

By: Alexander Korski

This blog has been reviewed by Şimal Dölek and Alvina Lai; edited, formatted and published by Nicholas Murray.

I heard a few times growing up that a modest amount of red wine in one’s diet is good for the heart. I never questioned this, tossing it into my brain’s junk drawer of unverified facts from my childhood. Recently, I confidently brandished this fun fact in conversation, half-jokingly using it to justify my enjoyment of a glass of red wine a few times a week. Much to my dismay, my friend later provided me with an article summarizing science’s current stance on the issue: the benefits of light-to-moderate drinking are dubious, while the harms are well-established. Because of the ethical issues involved in devising a study featuring alcohol consumption, there is a lack of solid experimental evidence supporting the idea of light drinking as beneficial. Therefore, there are serious methodological concerns with any perceived correlations. For example, research has found that light drinkers tend to have healthier habits than those who don’t drink at all, a difference that more feasibly explains better health outcomes than the alcohol itself.¹ Furthermore, there is solid, chemical evidence of alcohol consumption increasing risk of cancer and other negative outcomes. This “risk starts to go up well below [drinking] levels where people would think.”¹

In response to this revelation, I shamelessly submitted to confirmation bias, scouring the internet for any reputable, contemporary analysis that would salvage my drinking habit. The best I could do was an article summarizing the viewpoints of a few experts. In short, while some studies suggest benefits from light drinking — notably a reduced risk for heart disease — the downsides mean that it cannot be recommended at the population level. Instead, individuals ought to use the available evidence to inform their personal decisions.² I’m not sure what I expected, but this made enough sense. At least I had learned something.

Why am I sharing this on a blog about positive psychology? Yesterday, I came across a brand new development in the debate. Researchers from Massachusetts General Hospital have provided compelling evidence to suggest that the mechanism enabling cardiovascular benefits from light-to-moderate drinking may be the long-term reduction of stress signaling that it provides.³ Many are aware of the immediate short-term relaxation caused by consuming alcohol, but this research indicates that consistent light drinking can reduce stress overall, rather than just after drinking. Using brain imaging technology, the study found reduced stress signaling in the amygdalas of light-to-moderate drinkers compared to those who didn’t drink at all. This significantly accounted for the fewer cardiovascular issues experienced by the former group. This protective effect was almost twice as powerful for individuals with a history of anxiety.³ The critical discovery of this research is that certain activities — in this case, alcohol consumption — are capable of producing long-term changes in brain networks, subsequently influencing outcomes within the body.

I don’t think my editor would be pleased if I ended it here. The takeaway is not to self-medicate your stress by drinking. That would probably be a one-way ticket to alcoholism, and even if it helps, the previously discussed risks far outweigh the benefits. I found this development interesting because it reframed a formerly purely physiological issue in a whole new light, reiterating a recurring theme in positive psychology: if you take care of your brain, your body will thank you. The Massachusetts General Hospital team concluded their work by explaining that, given the cancer risk associated with any amount of drinking, further research on alternative activities capable of achieving a similar long-term stress dampening effect is warranted. Obvious candidates include exercise and meditation.³

. . . as researchers investigate healthier ways than booze to chemically soothe your amygdala, you would do well to exercise, meditate, and take a page out the book of our Student Ambassadors’ success strategies.

The CPPA has explored the myriad implications of stress management before. It is crucial not to overlook the detrimental consequences of neglecting stress, as this can lead to burnout, which puts you at risk for both physical and mental ailments.⁴ Handling stress doesn’t only consist of individual activities, either. Many entries in the CPPA’s Student Success Series include an account of how the author counteracted the stress-inducing pressures of their life with the habits and mindset that work for them.⁵ These stories of resilience align with what we know about dealing with stress. Fostering qualities such as self-sufficiency and self-control in yourself can help you prepare for stressful situations in the future, reducing the impact that they would otherwise have.⁶

As pleased as I was to find out that my original beliefs about the cardiovascular benefits of light drinking hold water (sort of), it was even more satisfying to see the topic break into the field of psychology and demonstrate the importance of stress management for our health. In the meantime, as researchers investigate healthier ways than booze to chemically soothe your amygdala, you would do well to exercise, meditate, and take a page out the book of our Student Ambassadors’ success strategies.

Thank you for reading my blog with the Canadian Positive Psychology Association. If you haven’t already, please consider getting your CPPA membership to join our wonderful community and check out our Student Zone. Plus, if you liked this blog or if it has helped you in any way, please take a moment to like, share, or comment.

References

1. Future plc. (2023, March 19). The Truth About Alcohol. The Week. https://theweek.com/science/health/1021892/the-truth-about-alcohol?fbclid=IwAR0rRb1wDurrjNELdEE3sywtHEqFRMJK44jDhQoJYj5m8lAbK7a5hriF0Ac
2. Ducharme, J. (2018, August 24). A New Study Says Any Amount of Drinking Is Bad for You. Here’s What Experts Say. TIME. https://time.com/5376552/how-much-alcohol-to-drink-study/?fbclid=IwAR0_sA5_aLC44IAGRT6Fa2IQIaBpTGWTT0SM1CQHKyumyHNuSscbE7iZzos
3. Mezue, K., Osborne, M. T., Abohashem, S., Zureigat, H., Gharios, C., Grewal, S. S., Radfar, A., Cardeiro, A., Abbasi, T., Choi, K. W., Fayad, Z. A., Smoller, J. W., Rosovsky, R., Shin, L., Pitman, R., & Tawakol, A. (2023). Reduced stress-related neural network activity mediates the effect of alcohol on cardiovascular risk. Journal of the American College of Cardiology, 81(24), 2315–2325. https://doi.org/10.1016/j.jacc.2023.04.015
4. Amodeo, L. (2022, August 3). Dealing with Burnout. Medium. https://cppastudents.medium.com/dealing-with-burnout-e804e98deaee
5. Schueller, B. (2022, September 15). Student Success Series. Medium. https://cppastudents.medium.com/student-success-series-with-b%C3%A9a-schueller-2f58fecde352
6. Gaudreau, C. (2020, September 29). Resilience Stories Series: Overcoming the Challenges of Depression and Anxiety. Medium. https://cppastudents.medium.com/resilience-stories-series-overcoming-the-challenges-of-depression-and-anxiety-526017fb760c

By: Şimal Dölek

This blog has been reviewed by Alexander Korski and Hannah Thorne; edited, formatted and published by Nicholas Murray.

**

Şimal, tell us a little bit about yourself.

My name is Şimal, but I dissociated from my name a while ago. I was born and raised in Ankara, Turkey’s vibrant capital. At fourteen, a realization came to me — an inner recognition of untapped potential. However, terrorism and sexism were taking hold at the time in my homeland, casting a shadow over my dreams. I secretly registered for an exchange program, hiding all the assessments and interviews from my unsuspecting parents. When the acceptance letter finally arrived and I admitted what I had done, they were furious. “You are too young! You have never been abroad! It’s not safe. Forget about going on an exchange year in Canada!”, said my parents.

Yet, five months later, I soared above the Atlantic, bound for Saint John, New Brunswick. Life was so much better in this country! There was only one problem though — no one could pronounce my name…. And so, Şimal became a distant memory.

Currently, I am in the last year of my studies at Dalhousie University where I am completing an honours in neuroscience, a minor in statistics as well as a certificate program in data analytics. I work at a psychiatry lab as a data analyst and volunteer at a cognitive neuroscience lab as an undergraduate researcher where I investigate the neurological pathways of the brain’s attention system. In my free time, I read books, dance, skateboard, paint, DJ, model, rock climb and look after my cat, Neuro. If you’re wondering how my parents let me stay in Canada, tune in and find out how I accomplished my goals!

What do you think made you successful as a student?

What is success, if not the mere tally of a GPA above the arbitrary threshold of 3.8? Is it but a game of comparisons, where one tries to surpass their peers in a pursuit of superiority?

According to Google, success is “the accomplishment of an aim or purpose”. If this question is asking me how I reached my goals, the answer is easy: I haven’t reached my goals yet, at least not all of them. Life is all about reaching the peak of one mountain just to realize that you’re at the bottom of another. It’s constant goal setting and striving where you chronically question your ability to reach the next peak. I have a few rules for this “set-strive” cycle of goals.

1. When I start a course, I do not only study the material, but the professor as well.

Recall the Constructivist Theory of Perception. This theory posits that each person’s perception of the world is actively constructed based on their unique set of prior knowledge, experiences, beliefs, and expectations. Thus, a “good” paper you think you wrote for a class may be perceived as “mediocre” by your professor. I try to get to know what my professor values and rewards and pay a lot of attention to their feedback. I almost get into my professors’ dictionary of success, find what corresponds to an “A+”, and strive to become that. Keep in mind, what one professor thinks is an A+ paper may not be the same as that of another!

1. I don’t trust my judgments of learning. Instead, I use the Crystal Ball method.

Judgments of Learning (JOL) involve making predictions about future memory performance. It’s seen in previous research that JOLs are usually inaccurate.¹ Have you ever felt ready for an exam but ended up performing poorly? Well, that can be explained by the Monitoring Retrieval Hypothesis: when we make a JOL soon after studying, the knowledge is still in our working memory. The robust fresh trace of the memory may cause us to think the information is in our long-term memory, even though it is not. Therefore, soon after studying, if I feel ready for an exam, I imagine a Crystal Ball telling me that it’s not true. The crystal ball is so magical that it knows things that I don’t, so I can’t ignore it, right?

1. If I have limited time to study for an exam, I start by studying the easiest items first, then move on to more complex ones.

Have you ever heard of the Labour in Vain Effect? Labor in Vain Effect refers to a cognitive bias in which individuals continue to invest time, effort, or resources into a project, even when the costs outweigh the potential benefits. In the context of memory research, it refers to the tendency to focus one’s study time on difficult items with low JOLs. In this case, I would just waste my time trying to understand an excessively difficult concept, with little gain for all the time spent. Hence, I try to study the items that are just outside of my grasp first, then move on to the more difficult ones!

What strength, skill, strategy, mindset, or habit allowed you to get where you are today?

Firstly, I try not to compare myself with others. Everyone is coming from different backgrounds, and remember, what makes you different or weird is your strength! Thus, I resist the urge to measure myself against Jack from my classroom or Jenna from my yoga class. Instead, I try to be my own competition and strive to be better than my version of yesterday. This strategy allows me to have a better relationship with myself and be more compassionate.

Secondly, I get creative! We don’t have to follow everyone else’s path to success and go by the book. During my childhood I couldn’t relate to any of my peers; they were never interested in what I had to say, which led to me feeling so isolated and lonely. I don’t have any siblings either, and my parents were always working. After a while, I decided to get creative with my boredom and started writing a fictional book on an online platform. In 5th grade, I had over 134K readers. I couldn’t believe so many people were interested in what I wrote at such a young age! All that time I thought I was an outcast that no one would like. If only I knew I was striving for the peak of Maslow’s pyramid. So, dare to imagine because the world is your playground!

“Logic will get you from A to B. Imagination will take you everywhere.” — Albert Einstein

Lastly, I make A LOT of to-do lists. Specifically, I have 3 types of to-do lists: 1) my general goals for the next three months, 2) my weekly goals, and 3) my daily tasks. Moreover, right before I go to sleep, I imagine myself completing all the tasks on my to-do list for the next day. This strategy allows me to take advantage of sleep-dependent memory consolidation. Therefore, when I wake up the next morning, I already know what I need to accomplish first, so I don’t waste any time before starting my day! Remember, if you don’t plan, you plan to fail.

How would you invite other students to cultivate those qualities?

At the age of ten, an epiphany washed over me, revealing life’s purpose. It was a revelation so beautifully simple: adding meaning to one’s existence. Similarly, I recommend students attach meaning to each one of your goals. For instance, ask yourself why you want to get a GPA higher than a certain amount, or why you want to learn Python. Importantly, make sure that the reason behind your “meanings” comes from intrinsic motivation. Intrinsic motivation refers to engaging in an activity for the inherent satisfaction, enjoyment, or interest it brings. Extrinsic motivation, on the other hand, involves engaging in an activity primarily to attain external rewards or avoid punishment. For instance, a person who wants to become a physician to be rich (money = extrinsic) would struggle so much more than a person who is inspired to become a doctor based on personal experiences with illness, either their own or that of a loved one (empathy = intrinsic). Indeed, previous research suggests that intrinsic motivation is often associated with greater creativity, persistence, and overall satisfaction in activities.² Personally, I work hard so my cat, Neuro, lives a better life!

Any last words you’d like to share with fellow students?

I have this one last piece of advice which may be a bit controversial. When I don’t have any motivation to get up and strive for my goals, I turn my gaze toward the enigma of mortality. Death, a natural companion on life’s stage, touches all living beings, an undeniable fate we each embrace. In this embrace lies a profound revelation — a reminder of the finite nature of our existence.

“Death is not the enemy of life but its friend, for it is the knowledge that our years are limited which makes them so precious.” — Marie Curie

Thank you for taking the time to read this post! Feel free to add me on LinkedIn if you’d like to talk. Please also take the time to check out the Student Ambassador Program of the Canadian Positive Psychology Association so you can join our community and learn more about Positive Psychology!

References:

1. Rhodes, M. G., & Tauber, S. K. (2011). Monitoring memory errors: The influence of the veracity of retrieved information on the accuracy of judgements of learning. Memory (Hove), 19(8), 853–870. https://doi.org/10.1080/09658211.2011.613841
2. Deci, E. L., & Ryan, R. M. (2002). Handbook of self-determination research. University of Rochester Press.

Par: Pariza Fazal

La version originale de ce blog a été révisée par Mihaela Zlatanovska et Alexander Korski ; formaté et publié par Nicholas Murray.

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Ce blog est la partie 3 de la série sur les relations personnelles de l’Association canadienne de psychologie positive, par Pariza Fazal et Mihaela Zlatanovska. Dans le blog précédent, nous avons examiné les quatre styles parentaux et leurs impacts sur les relations. Dans ce blog, nous apprendrons les différentes approches du tempérament ainsi que leurs impacts sur la personnalité. Nous démystifierons également si le tempérament peut être changé ou s’il reste le même tout au long de la vie.

Il s’agit d’une traduction française d’un blog écrit à l’origine en anglais, que vous pouvez trouver ici : Temperament | Personal Relationships From Infancy to Elderhood

Tempérament: un arc-en-ciel d’approches

Le tempérament est un mot que vous avez peut-être entendu utilisé avec désinvolture pour désigner l’état général ou l’humeur d’une personne. Le tempérament est souvent confondu avec la personnalité. Cependant, le tempérament fait référence au style de comportement d’un individu, tandis que la personnalité décrit les actions d’un individu et l’intention qui les sous-tend. Le tempérament est utilisé comme prédécesseur de la personnalité. Il dépeint nos traits depuis l’enfance et la petite enfance. Une définition de Robert McCall stipule que “le tempérament est relativement cohérent” et qu’il est “biologiquement inhérent et dans notre ADN”.¹ Le tempérament module la façon dont nos traits s’expriment dans certains contextes et il est également influencé par nos expériences à mesure que nous vieillissons.

Le tempérament est complexe et a été exploré à travers quatre principales écoles de pensée. Ceux-ci incluent Rothbart, Thomas et Chess, Buss et Pomin et Goldsmith. Chaque école de pensée met en évidence différents aspects du tempérament. Pour ce blog, nous nous concentrerons principalement sur l’étude du tempérament de Thomas et Chess, et nous aborderons également la question la plus fréquemment posée concernant le tempérament — peut-il être changé?

Les 3 couleurs primaires

L’école de pensée Thomas et Chess a étudié les influences environnementales du tempérament. Ils ont d’abord commencé par l’interprétation de neuf traits ou dimensions du tempérament: activité, persistance, attention, affect, réactivité, rythmicité, adaptabilité, approche et sensibilité.¹ Ces neuf traits ont été combinés et condensés en trois catégories pour une meilleure compréhension et cohésion. Mais vous pouvez demander, quels sont les trois types?

1. Facile — les individus de cette catégorie ont un tempérament modéré. Ils sont résilients, adaptatifs et adoptent une attitude fluide. Quelqu’un avec un tempérament facile, serait généralement facile à vivre et calme. Ils sont capables de prospérer dans des situations dynamiques et de bien gérer le changement.
2. Difficile — les individus à cette extrémité du spectre sont résistants au contrôle et ne sont pas aussi adaptables au changement dans leur environnement. Quelqu’un avec un tempérament difficile peut être rigide et impulsif. Ils peuvent être plus enclins à avoir des explosions émotionnelles visibles et peuvent dépeindre leurs émotions de manière plus vivante que celles des autres tempéraments.
3. Réservé — les individus de cette catégorie sont lents à s’échauffer et moins fréquents que les deux autres types. Ils sont plus heureux dans les activités à faible excitation et ont une faible capacité d’adaptation. Cela signifie que les personnes au tempérament lent à s’échauffer ou réservé apprécient les environnements familiers et ne se sentent à l’aise qu’avec ceux qu’ils connaissent bien. Ils sont timides et anxieux dans de nouveaux environnements et réfléchissent longuement avant de parler.

Le tempérament peut-il être modifié ?

Vous avez peut-être lu que le tempérament, comme la personnalité, peut être modifié au cours de notre vie. Cependant, ce n’est pas vrai. La plupart des recherches suggèrent que le tempérament d’une personne a tendance à rester assez constant au cours de sa vie. La question qui nous préoccupe ici est la suivante : pouvons-nous — en tant qu’êtres humains — changer de personnalité ou de tempérament? Le Dr Helen Fisher souligne que “le tempérament est biologique” et ne peut pas être modifié, mais “votre caractère est ce qui peut être modifié”.² C’est parce que le tempérament se développe à un jeune âge et reste constant à mesure que nous vieillissons.

L’étude de Fisher reconnaît que l’environnement est un facteur important dans la personnalité d’une personne, car on peut modifier ses traits culturels et ses habitudes, mais pas sa biologie. Des découvertes plus récentes ont également montré que les événements majeurs de la vie et les interventions peuvent avoir un impact significatif sur le développement de la personnalité au fil du temps.³ Par conséquent, rendre la personnalité susceptible de changer. Le tempérament, au contraire, est beaucoup plus statique que la personnalité et est plus difficile à changer. Principalement parce que c’est une caractéristique innée de l’existence humaine.

Nous avons tous des habitudes et des traits de caractère que nous n’aimons peut-être pas chez nous. Nous pouvons avoir tendance à trop réfléchir, avoir du mal à communiquer nos sentiments ou avoir du mal à réguler nos émotions. Quoi qu’il en soit, il est important de travailler sur soi-même afin d’évoluer pour le mieux. Les traits de personnalité — comme les habitudes — peuvent être appris et désappris. Puisque le tempérament ne peut pas être changé, les gens sont motivés à travailler sur leur personnalité. La motivation est l’étape la plus importante pour changer de personnalité ! Ce n’est que lorsque nous sommes vraiment motivés que nous pouvons modifier nos habitudes et nos comportements.⁴ Cependant, Roberts et al., Discutent que les changements de personnalité peuvent être causés par une intervention clinique. La thérapie, par exemple, aurait des implications à court ou à long terme sur la personnalité d’un individu.⁴

Nous avons tous des habitudes et des traits de caractère que nous n’aimons peut-être pas chez nous. Quoi qu’il en soit, il est important de travailler sur soi-même afin d’évoluer pour le mieux.

Même s’il est difficile de changer nos personnalités, cela reste faisable. Il est important de comprendre les motivations de chaque trait sur lequel vous souhaitez travailler.⁴ Ce trait est-il très fort ou quelque chose que vous souhaitez acquérir ? Par exemple, essayer de contrôler la colère plutôt que d’apprendre à être patient. Comme mentionné ci-dessus, les traits de personnalité sont comme des habitudes qui peuvent être apprises et désapprises, contrairement à notre tempérament qui reste constant tout au long de notre vie.

Voici une liste de quelques-unes des façons dont nous pouvons améliorer nos personnalités!

• Rédiger un plan pour mettre en évidence vos objectifs vous aide à suivre vos progrès.² Cela vous aide également à noter les qualités que vous considérez comme des forces et/ou des faiblesses. Avoir un plan écrit sert de rappel pour vous aider à surveiller vos changements. Un journal est un moyen utile de suivre vos objectifs.
• Un compliment au suivi des progrès est d’encourager les petits jalons sur vos objectifs. Célébrer vos victoires et encourager vos progrès vous aide à continuer à atteindre vos objectifs et à rester motivé.
• Lorsque vous essayez d’atteindre vos objectifs, il est sain de vous éloigner des personnes ou des choses qui vous gênent.² Vous placer dans des environnements alignés avec vos objectifs vous aidera à vous épanouir.
• Partager vos progrès avec les autres vous donne souvent un sens des responsabilités.² Cela peut inclure la famille, les amis ou un groupe de soutien. Partager vos expériences avec les autres vous fait vous sentir responsable de vos actions envers quelqu’un d’autre et aide à promouvoir la motivation.

Si vous avez apprécié la lecture de ce blog, veuillez prendre un moment pour aimer, partager et commenter. Si vous avez des questions ou des commentaires, n’hésitez pas à me contacter à parizafazal@gmail.com. Dans le prochain blog, nous examinerons les étapes du développement de l’identité, comment elles se manifestent tout au long de la vie, ainsi que des conseils pour cultiver et guider le développement de votre identité.

Si vous vous intéressez à la psychologie positive, je vous encourage à devenir un membre du CPPA. N’oubliez pas de consulter notre Zone étudiante aussi!

Références

1. https://www.academia.edu/24417083/Roundtable_What_Is_Temperament_Four_Approaches
2. https://www.cbsnews.com/news/five-ways-to-change-your-personality/
3. https://www.universityofcalifornia.edu/news/can-you-change-your-personality#:~:text=It%20has%20long%20been%20believed,intervention%20and%20major%20life%20events
4. Roberts, B. W., Luo, J., Briley, D. A., Chow, P. I., Su, R., & Hill, P. L. (2017). A systematic review of personality trait change through intervention. Psychological Bulletin, 143(2), 117–141. https://doi.org/10.1037/bul0000088.