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Assignment 2 - wellbeing. Four wellbeing exercises. Gary Craig’s Emotion Freedom Therapy . A powerful stress reducing therapy, that is a combination of an energy therapy exposure therapy and positive psychology

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four wellbeing exercises
Four wellbeing exercises
  • Gary Craig’s Emotion Freedom Therapy. A powerful stress reducing therapy, that is a combination of an energy therapy exposure therapy and positive psychology
  • Martin Seligman’s Three Blessings Exercise. Thinking about the good things in life can have powerful effect on depression and increase a sense of joy and well-being. .
  • Barbara Fredrikson’s Loving-Kindness Mindfulness exercises. Loving-kindness meditation creates small increases in amusement, contentment, gratitude, hope, joy, interest, love.
  • Martin Seligman’s  Gratitude Visit. A powerful positive psychology process it involves writing and delivering a gratitude letter to someone you’ve not fully thanked for their help.
a note of caution
A note of caution

Many people have found that the above exercises can have life changing consequences. In this assignment, however, we want to apply the exercises to matters of day-to-day concern rather than search for issues that may have a huge emotional investment. So with Emotional Freedom Therapy do not pick an area in which you feel highly vulnerable. With the Gratitude Visit don’t make it to the most contentious and difficult relationship you have ever had.

Because all of the exercises involve some degree of self-exploration it is possible that you could feel some discomfort while doing any of them. This is OK, and part of any learning journey. It is very unlikely that you will feel any noticeable on-going discomfort from any of these exercises. If you do, let one of your lecturers know as soon as possible OR speak to Patricia Aguilera Ramos (our DOSP trainee counsellor) or to Unitec Student Counselling Services.

Collecting baseline, test and post-test data – p2, and p6Click on the picture to access the actual spreadsheet
the assignment tasks
The assignment tasks
  • Justification (15%): This is a 800 word essay where you describe the results from research that seem to support the theory behind the exercise.
  • Record keeping (15%): You will provide records of your state of wellbeing and/or descriptions of your experience of the exercise before and after the exercise or a period of time (roughly 10 days) over which the exercise has been used.
  • Conclusion (18%): This is an 800 word analysis and summary of the effectiveness of the exercise used based on the records you have kept
  • References (2%)
wellbeing checklists
Wellbeing checklists
  • Outcome Rating Scale: a general measure of wellbeing
  • General Happiness Scale
  • The Satisfaction with Life Scale

In groups of three, have a go at doing these three assessments, and scoring them and putting them on the graph which is on page 2.

Discuss and have a look at the rest of the assignment.

Large group discussion on questions relating to the assignment

emotional freedom therapy
Emotional Freedom Therapy
  • Watch this video - Emotional Freedom Technique - EFT Introductory Video 8:31
  • Read the detailed instruction on how to do EFT
  • Watch this video - EFT Master Judy Byrne explains the tapping points 3:16

In groups of three have a go at doing EFT – one or two persons work together to help a third person to find a simple issue, rate it 1-10, do EFT, and notice whether there are any changes.

  • Discuss your responses to, and understandings and misunderstandings about EFT
positive psychology1
Positive Psychology

"We believe that a psychology of positive human functioning will arise that achieves a scientific understanding and effective interventions to build thriving in individuals, families, and communities.”

Martin Seligman and Mihaly Csikszentmihalyi

martin seligman flourish perma
Martin Seligman – FlourishPERMA
  • Well-being Theory can be remembered with the acronym PERMA:
  • 1. Positive Emotions
  • 2. Engagement (or flow)
  • 3. Relationships/social connections
  • 4. Meaning (and purpose)
  • 5. Accomplishment
martin seligman
Martin Seligman
  • Seligman 1
  • Seligman PERMA intro
perma exercise
PERMA Exercise
  • Group Discussion – Read this short piece about Martin Seligman’s PERMA model and then answer the question below.
  • Ex: In small group share examples for each element of the PERMA model that make sense from your own lives.
the three blessings exercise
The Three Blessings Exercise
  • Watch these two videos Three Blessings video – Martin Seligman introduction 2:
  • Three Blessing feedback from three people 2:16
  • In a group of 3 read and discuss the detailed instruction on how to do the three blessings exercise
the three blessings exercise1
The Three Blessings Exercise
  • Watch the Three Good Things - How to be Happier more description and data 3:09
  • In groups of three discuss the sorts of things you can feel are blessings in your last 24 hours. Think about why a blessing is a blessing.
  • Link for Authentic Happiness Scale and Gratitude exercise.
gratitude visit introduction video
Gratitude Visit Introduction Video

gratitude visit instructions
Gratitude Visit Instructions

Go over the instructions for this exercise – this is one of the 4 options to use in your assignment

barbara fredrickson
Barbara Fredrickson
  • Positivity Ratio (Complete the questionnaire)
  • Fredrickson 1

The Positivity/Negativity Ratio



People become more expansive, co-operative,

productive, and creative


The Positivity/Negativity Ratio

  • A ratio of 3 to 1 or higher leads to a clear sense of well-being and resilience
  • The ratio is a tipping point
    • Spiralling up v spiralling down
  • Positivity builds
    • Psychological strengths
    • Good mental habits
    • Social connections
    • Physical health
    • Resilience
  • (Source: Fredrickson 1998, Frederickson & Brannigan 2005, Isen 2000, Fredrickson 2008)

Building Resilience

  • the ability to stay positive and effective in difficult or challenging circumstances and feel positive about the future
  • An evidence-based approach (Positive Psychology)
  • A whole-person approach designed to benefit the individual
  • The individual chooses what works for him or her
  • Link between Resilience and Positivity
  • Fredrickson resilience
what good are positive emotions
What Good Are Positive Emotions?
  • Broaden attention, thinking, views of self
  • Undo lingering negative emotions
  • Fuel psychological resilience
  • Build enduring personal resources
  • Trigger upward spirals toward well-being
  • Transform individuals
loving kindness meditation and self compassion
Loving Kindness Meditation andSelf Compassion

3.08 mins

Loving Kindness Meditation short practice


4:46 mins

loving kindness meditation and self compassion1
Loving Kindness Meditation andSelf Compassion

Loving Kindness Meditation 27 min intro

Loving Kindness Meditation 13.25 min guided exercise