[Mental Health Tips] Boost Your Happiness! Experience the PERMA+ Method for Enhanced Well-being
[心理健康小貼士] 幸福感UP！體驗PERMA+幸福感提升法
幸福感UP！體驗PERMA+幸福感提升法
你感覺生活幸福嗎？
每個人都在追尋幸福，你知道通往幸福的秘訣嗎？
2024年的《世界幸福報告》顯示，全球幸福感平均為5.1分（滿分10分）。你會為自己目前的幸福感打多少分呢？
每個人感受幸福的方式都不同：或許是辛勞一天後躺進溫暖的被窩、努力學習後享用一頓美味料理、週末與親朋好友共聚，或是忙碌後戴上耳機聆聽喜愛的音樂……
追尋幸福的方式因人而異。如果你還沒找到適合的方式，或想進一步提升幸福感，現在就讓我們從正向心理學（Positive Psychology）的角度出發，透過PERMA+模型科學地提升幸福感！
什麼是PERMA+模型？
PERMA+模型是正向心理學之父馬丁·塞利格曼（Martin Seligman）提出的幸福感理論，由5個核心元素和3個附加健康要素組成：
P – Positive Emotions（正向情緒）
E – Engagement（投入）
R – Relationships（關係）
M – Meaning（意義）
A – Accomplishment（成就）
+ – Physical Activity（身體活動）
+ – Nutrition（營養）
+ – Sleep（睡眠）
PERMA+模型為大學生提供了全面提升幸福感的方法，幫助在學業、社交和個人成長方面取得平衡。接下來，讓我們一起了解各個元素的含義，以及如何在生活中實踐！以下還準備了許多專屬大學生的行動方案喔。
Positive Emotions 正向情緒
正向情緒不只是快樂，還包括希望、愛、驕傲、興趣、享受和感恩等。當我們能探索、品味並將正向情緒融入生活，就能改善習慣性的負面思維和行為，同時增強心理韌性。
行動小方案
l 每天記錄3件讓你感到快樂的事，培養感恩心。
如：課堂上的小成就、同學的鼓勵、美味的午餐
l 參加感興趣的活動，如社團或趣味工作坊，享受其中。
l 利用課間或睡前幾分鐘進行冥想，增強正向情緒。
Engagement 投入
投入是一種全然沉浸的狀態，運用技能、優勢和專注力完成具挑戰性的任務。這種投入帶來享受，甚至讓人忘記時間流逝，也就是所謂的心流（Flow）。心流能在各種你熱愛的活動中體驗到。
行動小方案
l 了解自己的性格優勢，投入擅長的事物。
如：選擇與專業相關的課程或活動
l 找到熱愛的活動，全心投入。
如：深度對話、演奏樂器、閱讀、藝術創作、運動訓練
l 在日常活動中練習活在當下。
Relationship 關係
關係包含與家人、伴侶、朋友、同學及整個社區的互動。正向關係讓我們能從互動中感受到支持、重視和關愛。作為社會性動物，我們的幸福感會因建立和維持良好的人際關係而提升。
行動小方案
l 主動與朋友、同學、教授聯繫，交流感受和想法。
l 參與社團活動或義工服務，擴展人際網絡。
l 幫助需要的人，也懂得向身邊人尋求協助。
如：互相解答學業問題，彼此請教
Meaning 生活意義
擁有意義能幫助我們在面對重大挑戰或逆境時，專注於真正重要的事。這可能是獲得歸屬感，或追求比自身更遠大的目標。
行動小方案
l 嘗試各種新活動，找到與自己有連結的事物。
l 思考人生價值觀和目標，融入學習、人際和生活中。
Accomplishment 成就
成就感來自實現目標、掌握專長或完成自訂任務。透過這些經驗，我們能自豪地回顧生活，提升幸福感。值得注意的是，實現內在目標（如個人成長）比外在目標（如金錢名譽）能帶來更持久的幸福感。
行動小方案
l 設定長期目標，分解為小目標逐步實現。
如：將學期課程任務拆解為每週小任務
l 慶祝每個階段性的小成功，增強自信和成就感。
如：完成作業、課堂回答問題，都值得慶祝
l 回顧過往的成功經驗，增強自我效能感。
+ 附加健康要素
Physical Activity 身體活動
身體健康與幸福感密不可分，適量運動能減少抑鬱、焦慮和孤獨感。
行動小方案
l 每天進行至少30分鐘運動，如散步、跑步或瑜伽。
不愛運動的同學，不妨抽空漫步校園
l 久坐上課後，記得起身舒展筋骨。
Nutrition 營養
飲食不僅影響生理健康，更與幸福感息息相關。研究顯示，多吃蔬果、少食用高飽和脂肪、精製碳水化合物和加工食品的人，幸福感較高。
行動小方案
l 保持定時用餐，不要因趕時間而跳過早餐。
l 維持均衡飲食，即使叫外賣，也要注意攝取蔬果和全穀物，減少高糖高脂食品。
Sleep 睡眠
良好的睡眠習慣能增強心理和情緒韌性，而睡眠不足則容易導致負面思維和情緒脆弱。
行動小方案
l 睡前避免使用手機，以免影響睡眠品質。
l 保持規律作息，確保充足睡眠，讓身心得到完善休息。
l 運用呼吸練習或肌肉放鬆技巧幫助入眠。
以上是一些簡單的行動建議，歡迎依據個人喜好和習慣調整。
透過PERMA+模型，你能全面檢視生活現況並作出改善。實踐這些簡單且完整的行動方案，你將更容易持續感受生活中的幸福，更有力量面對壓力和逆境，找到生活的意義。希望這份分享能幫助你在大學生活中發現更多快樂與滿足。
Boost Your Happiness! Experience the PERMA+ Method for Enhanced Well-being
Do you feel happy in life?
Everyone is pursuing happiness, but do you know the secret to finding it?
The 2024 World Happiness Report shows that the global happiness average is 5.1 out of 10. How would you rate your current happiness level?
Everyone experiences happiness differently: it might be crawling into a warm bed after a long day, enjoying a delicious meal after studying hard, spending weekends with family and friends, or listening to favorite music after a busy day…
The path to happiness varies from person to person. If you haven’t found your way yet, or want to further enhance your sense of well-being, let’s explore it from the perspective of Positive Psychology, using the PERMA+ Model to scientifically boost happiness!
What is the PERMA+ Model?
The PERMA+ Model is a theory of well-being proposed by Martin Seligman, the father of Positive Psychology, consisting of 5 core elements and 3 additional health factors:
P – Positive Emotions
E – Engagement
R – Relationships
M – Meaning
A – Accomplishment
+ – Physical Activity
+ – Nutrition
+ – Sleep
The PERMA+ Model provides college students with a comprehensive approach to enhancing well-being, helping them achieve balance in academics, social life, and personal growth. Let’s explore the meaning of each element and how to implement them in daily life! We’ve prepared many action plans specifically for college students.
Positive Emotions
Positive emotions aren’t just about happiness; they include hope, love, pride, interest, enjoyment, and gratitude. When we can explore, savor, and integrate positive emotions into our lives, we can improve habitual negative thinking and behavior while strengthening psychological resilience.
Action Plans
l Record three things that made you happy each day to cultivate gratitude.
For example: small achievements in class, encouragement from classmates, a delicious lunch
l Participate in activities you’re interested in, such as clubs or fun workshops, and enjoy the process.
l Use breaks between classes or before bed for meditation to strengthen positive emotions.
Engagement
Engagement is a state of complete immersion, using skills, strengths, and focus to complete challenging tasks. This engagement brings enjoyment and can make you lose track of time, known as Flow. Flow can be experienced in various activities you love.
Action Plans
l Understand your character strengths and engage in what you’re good at.
For example: choosing courses or activities related to your major
l Find activities you love and fully immerse yourself in them.
For example: deep conversations, playing instruments, reading, artistic creation, sports training
l Practice being present in daily activities.
Relationships
Relationships include interactions with family, partners, friends, classmates, and the entire community. Positive relationships allow us to feel support, value, and care through interactions. As social beings, our sense of well-being improves through building and maintaining good interpersonal relationships.
Action Plans
l Actively connect with friends, classmates, and professors to share feelings and thoughts.
l Participate in club activities or volunteer services to expand your social network.
l Help others in need, and know when to seek assistance from those around you.
For example: helping each other with academic questions and seeking advice
Meaning
Having meaning helps us focus on what truly matters when facing major challenges or adversity. This could be gaining a sense of belonging or pursuing goals greater than ourselves.
Action Plans
l Try various new activities to find what resonates with you.
l Reflect on life values and goals, integrating them into learning, relationships, and daily life.
Accomplishment
A sense of accomplishment comes from achieving goals, mastering skills, or completing self-set tasks. Through these experiences, we can look back on life with pride and enhance our well-being. Notably, achieving internal goals (like personal growth) brings more lasting happiness than external goals (like money and fame).
Action Plans
l Set long-term goals and break them down into smaller, achievable steps.
For example: breaking down semester coursework into weekly tasks
l Celebrate each milestone achievement to boost confidence and sense of accomplishment.
For example: completing assignments, answering questions in class are worth celebrating
l Reflect on past successes to strengthen self-efficacy.
+ Additional Health Factors
Physical Activity
Physical health is inseparable from well-being, and appropriate exercise can reduce depression, anxiety, and loneliness.
Action Plans
l Exercise for at least 30 minutes daily, such as walking, running, or yoga.
For those who don’t enjoy exercise, try taking walks around campus
l Remember to stretch after sitting in class for long periods.
Nutrition
Diet affects not only physical health but is also closely related to well-being. Research shows that people who eat more vegetables and fruits, and less saturated fats, refined carbohydrates, and processed foods have higher levels of well-being.
Action Plans
l Maintain regular meal times, don’t skip breakfast due to time constraints.
l Maintain a balanced diet, even when ordering takeout, ensure intake of vegetables and whole grains, and reduce high-sugar, high-fat foods.
Sleep
Good sleep habits can enhance psychological and emotional resilience, while lack of sleep can lead to negative thinking and emotional vulnerability.
Action Plans
l Avoid using phones before bed to prevent affecting sleep quality.
l Maintain a regular schedule, ensure adequate sleep for complete physical and mental rest.
l Use breathing exercises or muscle relaxation techniques to help with falling asleep.
These are some simple action suggestions; feel free to adjust them based on personal preferences and habits.
Through the PERMA+ Model, you can comprehensively review your current life situation and make improvements. By implementing these simple yet complete action plans, you’ll find it easier to continuously experience happiness in life, have more strength to face stress and adversity, and find meaning in life. We hope this sharing helps you discover more joy and satisfaction in your college life.
心理輔導服務
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週五: 9:00am – 1:00p.m.; 2:00p.m. – 5:30p.m.
輔導室
地址: 學生活動中心(E31) 2樓2009室
電話:8822 9000
電郵: sao.counsellor@um.edu.mo
有關我們的服務, 請瀏覽以下網頁:
https://scs.sao.um.edu.mo
Psychological Counselling Service
Opening Hours
Monday to Thursday: 9:00am – 1:00p.m.; 2:00p.m. – 5:45p.m.
Friday: 9:00am – 1:00p.m.; 2:00p.m. – 5:30p.m.
Our Counselling Rooms
Address: Room 2009, 2nd Floor, Student Activity Centre (E31)
Tel. 8822 9000
Email: sao.counsellor@um.edu.mo
Welcome to visit our website for details:
https://scs.sao.um.edu.mo