March 9 – April 6, 2023

Positive psychology

Learn how to live life to the fullest!

Marjolein Prenger

The course

Do you also want to live life to the full?

Our brain tends to focus on what's not going well in our lives. It is often easier to think of what could have been done better and if we are not careful we get bogged down in this with worrying thoughts. However, you can literally teach yourself to 'look differently'.

Positive psychology is a scientific movement that focuses on factors that make people flourish. This movement focuses on positive experiences and qualities of people. This is in contrast to classical psychology, which focuses on complaints and limitations. Martin Seligman is one of the founders. In his research into well-being, he has summarized the five most important elements in the PERMA model.

These five elements are conducive to experiencing more well-being:

The (more) conscious experience of positive emotions (Positive emotions).
Feeling involved, also called Flow (Engagement).
Having friendship and feeling connected (Positive Relationships).
Having the idea of being able to give meaning to life (Meaning).
Setting goals and celebrating small successes (Accomplishments).

These elements will be further explained in this five-week Live course 'positive psychology'. A theoretical framework will be outlined and examples will be given. Every week you will receive exercises to get started yourself and to further investigate the relevant value for yourself.

Positive psychology can make a valuable contribution to your level of resilience, personal growth and self-compassion.

After this course you will have more knowledge about:

The scientific underpinnings of positive psychology
Which factors influence happiness and well-being
The commonly used basic principles and application forms
How to apply positive psychology in your personal life

In short: you learn how to 'live to the full'!

For Whom

Maybe your life feels a bit hectic right now and you feel like you're being lived instead of being able to choose. Perhaps you are less clear about what you really find valuable, in yourself and in the life you lead. Then this is the chance to reflect on this.

This course is intended for anyone who wants to become acquainted with the theory of Positive Psychology and possibly also want to apply it practically in their own life.

Practical setup

Every Thursday there will be a Live online session in which an element of the PERMA model is explained using examples and exercises. In addition, a new weekly page is prepared with extra exercises and background information. Of course there is the opportunity throughout the course to contact the trainer for questions and personal guidance.

The Live online sessions are on Thursdays from 20.00:21.15 pm to XNUMX:XNUMX pm.

Dates: March 9, 16, 23 and 30 & April 6.

This is what you can expect

Practice and experience
Five weekly pages with exercises, reading and watching tips and background information.
Live online sessions
Five Thursday evenings from 20.00 p.m. to 21.15 p.m. a live (online) get-together via Zoom with all participants. These evenings consist of an interactive lecture of one hour, interspersed with exercises and the exchange of experiences in break-out rooms. The last fifteen minutes will be used for questions, discussion and the explanation of the weekly page with homework suggestions.

The data:

March 9: General introduction & Positive emotions

March 16: Flow

March 23: Connection

March 30: Meaningful living

April 6: Set goals
Support
Opportunity to share experiences and ask questions.
Looking back
You can review all parts (tips, practice assignments, quotes and live sessions) during and after the course period.

March 9 2023

General introduction & Positive emotions

Does the absence of psychological complaints automatically lead to mental well-being and a happy feeling?

This turns out not to be the case. We now know that we should not only look at the presence or absence of complaints, but also whether someone can 'live fully'.

This week will be a general introduction to positive psychology and we will start with the PERMA model by focusing on positive emotions. The 2 continua model and the Broaden & Build Theory are explained and we start with the practical translation. Do you think enough about positive emotions? Do you consciously notice them with all your senses or are they over before you know it? To what extent does your inner critic get in your way?

March 16 2023

Flow! At what moments do you become completely absorbed in what you are doing?

In week 1 we saw that the absence of complaints does not mean that you automatically flourish. It is not always easy to think of what really warms you up, what you find valuable. Your life may be rippling along for your feeling and you have lost control of your agenda a bit.

Do you recognize this? The crazy thing is…. actually you need a lot less than you think. You always have the option to make different choices. Choices that have to come from less and want more from. Because wanting something really bad, doesn't it feel much nicer than having to do something? What do you really think is important? What values would you most like to place at the center of your life?

There is a good chance that you will experience more Flow!. You often get into the 'flow' with tasks on your To do list where you have a clear goal and there is a balance between using your capacities and possibilities and which are close to your personal values.

Which values would you like to give the most time and attention to in your life? When do you experience Flow in the things you do?

March 23 2023

Connection! Who do you have a warm relationship with and how do you maintain it?

Together you go further. Trust, mutual respect and open communication create positive relationships and a sense of belonging. This is helpful in everyday life in which there can also be setbacks. It is even one of the basic human needs (Deci & Ryan). We know from the Mindfulness practice that the power of sharing (common humanity) is great. Recognition of your feelings and experiences leads to a milder attitude. Expressing your experiences and consciously experiencing kindness and gratitude increases your well-being. Do you often think about this? Do you experience enough positive relationships and what do you notice when you pay attention to this?

March 30 2023

Meaningful life! To what greater purpose does your life contribute?

Do you feel that your life is meaningful? Do you feel you are contributing to a greater whole? This does not necessarily have to be world peace, of course, it can also be in very small things. Perhaps in your lifestyle and your compassionate attitude towards those around you. Ikigai from Japan helps us formulate why we get out of bed what is worth living for.

We know….compassion calls for action! Do you manage to make time to do the shopping for your sick neighbor or participate in the village council for a livable environment? Or does time catch up with you? Nice to talk about together. What do you find meaning in?

April 6, 2023

Set goals! What goals have you achieved despite and have you taken the time to enjoy them?

Do you know what you are good at (what typifies you) and what you can contribute? If you are aware of this, you can use your talents in a more targeted way. If you also set realistic goals and work towards them, you will get satisfaction from your life. Achieving goals makes you feel satisfied and proud. Sometimes life can seem so hopeless due to major world problems such as war, climate problems and the financial crisis. A powerless feeling; what could i do? Everyone has strengths that can really matter. It is good for yourself to formulate goals and 'dots' on the horizon and to work towards them. By achieving big or small successes you gain more self-confidence and you are more inclined to share your knowledge and skills with others.

What is your dot on the horizon? What goals have you recently achieved and (how) have you celebrated them? What are you good at (or what typifies you) and how would you like to be remembered?

March 9 – April 6, 2023

Positive psychology

Learn how to live life to the fullest!

This is what you can expect

Marjolein Prenger

The themes

March 9 2023

March 16 2023

March 23 2023

March 30 2023

April 6, 2023

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