Greater anger control
Satisfaction in relationship
Ability to care for others
Heightened capacity for
creative & productive work
one has some
measure of control
attribute outcomes to
self-directed efforts (
attribute outcomes to external
factors or chance (
Belief that individual can behave in ways that maximize good outcomes and minimize bad outcomes
Interest in thing
outside of self
NOTE : never change client from I > E. Work at their level
Global expectation that things will turn out good in the future.
Belief that one's action & perseverance will allow goals to be achieved
supportive social relationships and community
relationship with spouse, family and high-quality friendship (+ time socialising and intimate talk)
Sense of Meaning
& Purpose in Life
provides social support
eliminate existential anxiety
when actively involved in pursuit of a variety of goals that are meaningful to them - increased well-being
Factors Not Related to Happiness
life = close to ideal?
conditions of life ?
satisfaction with life?
gotten impt things in life?
if i could change my life?
: general conclusion based on single unpleasant incident (eg. part of never-ending pattern of defeat)
: Polarized thinking - "black & white" - if performance not perfect = total failure
: Take negative details and ampilfy them; forgetting positive; distorted / dark view of reality
: Conclusion that others are reacting negatively but don't validate if that is the case.
: List of ironclad rules on how one
behave. Emotional consequence = guilt
: See oneself as a helpless victim of circumstances, fallacy of internal control.
Personalization and blame
: Hold yourself personally responsible for something that is not in your control, or blame others for something that is your own
: Instead of describing an error in the context of a specific situation, attach unhealthy label to themselves (eg. "i'm a loser")
Daily dose of mild positive feeling :
Long Term Benefits
Occasional dose of big positive feeling :
Short Term Benefits