Challenging TimesChallenging Times

Dr. Eddie MurphyDr. Eddie Murphy

Clinical Psychologist Clinical Psychologist 086 8062452086 8062452

IntroductionIntroduction

Stress & Coping Stress & Coping – DepressionDepression– Anxiety Anxiety – AngerAnger– Panic Panic – AlcoholAlcohol– Physical Health Difficulties Physical Health Difficulties – Sleep Disturbance Sleep Disturbance

Instead – Exploring Lessons Instead – Exploring Lessons From The Science of Positive From The Science of Positive PsychologyPsychology

Positive Psychology Positive Psychology explores how enhancing explores how enhancing our our STRENGTHSSTRENGTHS promotes our promotes our ‘REAL ‘REAL SELFSELF’ ’ and enables and enables individuals and individuals and communities to thrive communities to thrive and find happiness.and find happiness.

How Do You Define How Do You Define Happiness?Happiness?

Driving The Latest Car?Driving The Latest Car? Is it about your latest purchase?Is it about your latest purchase? Going Out the best-looking Going Out the best-looking

person?person? Winning the lottery?Winning the lottery?

A LIFE OF A LIFE OF PLEASURE, PLEASURE, ENGAGEMENT ENGAGEMENT & MEANING& MEANING

True Happiness True Happiness

Psychologists Have Psychologists Have FoundFound

A good definition of A good definition of realreal or or true true happiness is…happiness is…

–Feeling many pleasures.Feeling many pleasures.–Feeling few pains.Feeling few pains.–Finding satisfaction with Finding satisfaction with life.life.

And Feeling…And Feeling…

–Positive emotions such as...Positive emotions such as...

SatisfactionSatisfaction Zest Zest

FulfillmentFulfillment LOVE LOVE GratitudeGratitude Hope Hope

CheerCheer Engaged Engaged JoyJoy– TOGEHTERNESS TOGEHTERNESS

REAL SELFREAL SELF1. Wisdom (using knowledge well)2. Courage3. Humanity: (being good to others)4. Justice: (Being Fair to Others)5. Self Control6. Finding meaning beyond the

material world

Wisdom Wisdom (using knowledge (using knowledge well)well)

creativitycreativity (originality, ingenuity)

curiosity (novelty-seeking, openness to experience)

open-mindednessopen-mindedness love of learninglove of learning, , perspectiveperspective, , (wisdom, give wise

advice)

Courage Courage Bravery: Not shrinking from threat, challenge,

difficulty, or pain Persistence (perseverance, industriousness):

Finishing what one starts; Integrity (authenticity, honesty): Presenting

oneself in a genuine way; taking responsibility for one’s feeling and actions

Vitality (zest, enthusiasm, energy): Approaching life with excitement and energy; feeling alive and activated

Humanity:Humanity: (being good to (being good to others)others)

Love: Valuing close relations with others, in particular those in which sharing and caring are reciprocated.

Kindness (generosity, nurturance, care, compassion): Doing favours and good deeds for others.

Social intelligence (emotional intelligence,): Being aware of the motives and feelings of other people and oneself.

JusticeJustice:: (Being Fair to (Being Fair to Others)Others)

Citizenship (social responsibility, loyalty, teamwork): Working well as a member of a group or team; being loyal to the group.

Fairness: Treating all people the same according to notions of fairness and justice;

Leadership: Leading By Example

Self ControlSelf Control Forgiveness and mercy: Forgiving those

who have done wrong; accepting the shortcomings of others; giving people a second chance; not being vengeful

Humility / Modesty: Prudence: Being careful about one’s choices;

not taking undue risks; not saying or doing things that might later be regretted.

Finding meaning Finding meaning beyond the material beyond the material worldworld

Hope (optimism, future-mindedness, future orientation): Expecting the best in the future and working to achieve it.

Humour (playfulness): Liking to laugh and tease; bringing smiles to other people; seeing the light side.

Appreciation of beauty and excellence (awe, wonder, elevation): Appreciating beauty, excellence, and/or skilled performance in various domains of life.

Finding meaning Finding meaning beyond the material beyond the material worldworld

Gratitude: Being aware of and thankful of the good things that happen; taking time to express thanks.

Spirituality (religiousness, faith, purpose): Having coherent beliefs about the higher purpose, the meaning of life, and the meaning of the universe.

The more we use The more we use STRENGHTS we STRENGHTS we tap into tap into

our REAL SELF’Sour REAL SELF’S Using personal strengths usually Using personal strengths usually

leads to pride, satisfaction, joy, leads to pride, satisfaction, joy, fulfillment, harmonyfulfillment, harmony

and…and…

By using strengths, you achieve By using strengths, you achieve grow towards your REAL SELFgrow towards your REAL SELF..(Seligman, M. E. P., 2002)(Seligman, M. E. P., 2002)

Can I Become Happier?Can I Become Happier? If you are not as happy as you If you are not as happy as you

want to be, cheer up! want to be, cheer up! It is possible to create happiness!It is possible to create happiness!

Exercises to increase positive feelings, engagement, & meaning:• Volunteer Plan pleasurable activities – Walk in a

Wood Perform acts of kindness• Reflect on 2 doors that closed and 3

doors that then opened• find a challenging hobby• performing secret good deeds• write one’s own legacy

Exercises to increase positive feelings, engagement, & meaning:

• TUNE IN - Identify Three good things in life

• TUNE IN - Identify Three things that went well each day along with their causes

• Write about a time at your best, review once a day for a week

Here Are Some StepsHere Are Some Steps

–Develop ways to cope with stress and Develop ways to cope with stress and hardship.hardship.

–Focus on the positive.Focus on the positive.

–Appreciate the good things.Appreciate the good things.

–Be true to yourself and sincere with others.Be true to yourself and sincere with others.(Wallis, 2004; www.authentichappiness.org)(Wallis, 2004; www.authentichappiness.org)

And…And…

– Invest time and energy into family Invest time and energy into family and friends.and friends.

– Keep commitments to others.Keep commitments to others.– MeditateMeditate– SleepSleep– ExerciseExercise– Eat HealthilyEat Healthily– Pray.Pray.– Smile.Smile.– Laugh.Laugh.

Some benefits of using Some benefits of using your strengths and your strengths and building your ‘Real Self’…building your ‘Real Self’…

– High motivation.High motivation.– Feeling involved. Feeling involved. – Greater productivity. Greater productivity. – Achievement of goals.Achievement of goals.– Making decisions that are Making decisions that are

good for you and for others.good for you and for others.

As Well As…As Well As…

–Stronger relationships.Stronger relationships.–Positive thoughts and Positive thoughts and feelings. feelings.

–Confidence and pride.Confidence and pride.–Satisfaction with life.Satisfaction with life. and…and…–Happiness—real, true, lasting,Happiness—real, true, lasting,… “authentic.” … “authentic.”

Dr. Eddie’s Murphy -- 086 Dr. Eddie’s Murphy -- 086 8062452 8062452 Psychology & Counselling Psychology & Counselling ServicesServices

‘‘HELPING YOU TO FIND YOUR REAL HELPING YOU TO FIND YOUR REAL SELF’ SELF’

Adults / ChildrenAdults / Children

Depression Depression ●● Panic Attack Panic Attack AnxietyAnxiety ●● Stress Stress BereavementBereavement ●● Anger Anger PTSDPTSD