How PERMA Can Optimize Your Self-Care Plan

We all want better for ourselves. We want to thrive and flourish. However, how do we thrive when there are so many barriers to self-care? Whether you feel like you do not have enough hours in the day, cannot find the motivation, or are unsure where to start, we have a tool that might help! PERMA is a tool we teach during our fifth workshop in our Building Blocks to Advocate Wellness workshop series. So, if you're interested in bringing our workshop series to your organization, please email outreach@raftcares.org or fill out this form to learn more!

Martin Seligman is an American psychologist, educator, author, and father of Positive Psychology. Positive Psychology is the scientific study of how we can improve our overall well-being and foster more fulfilling lives. From his studies, he developed a recipe for well-being called PERMA. PERMA is an acronym that stands for Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment. This blog will dive deep into PERMA and how we can utilize it in our lives and at work.

No single element of PERMA completely defines well-being. We need a combination of all five categories to contribute to our well-being. The impact and importance of each category will be unique for each person, and we all have different needs, interests, and goals. The theory of PERMA is that the more you increase each category in your life, the more resilient you will become and the more you will flourish.

Here is a look at each category:

Positive Emotions

We need to feel positive emotions to thrive and become resilient. These feelings lack negativity and discomfort. So, anything that inspires positive emotions is self-care!

Examples: Pleasure, warmth, comfort, gratitude, joy, amusement, etc.

Engagement

Engagement refers to the state of being in "flow," or being so engaged or focused on a task that you lose track of time and the things going on around you. It is the loss of self-consciousness during an activity that completely absorbs your mind and body.

Examples: Reading a book for a few minutes and then realizing two hours have passed—activities like creating art or writing especially foster states of flow.

Relationships

Positive relationships we develop with others contribute to our well-being—spending time with and nurturing relationships with people who matter in our lives. Humans are social beings, and we need a community of people around us to thrive.

Examples: Your partner, children, coworkers, friends, parents, therapists, etc.

Meaning

Having meaning in your life is when you feel like you belong to and/or serve something that you believe is bigger than yourself. Feeling like you have purpose or you're contributing to something important to you

Examples: your family, your job, religion, volunteering, living green, etc.

Accomplishment

The more challenging kinds of activities that we deem worthy of putting in more effort. Accomplishments can be recognized internally as well as by others. That feeling is when you meet a goal, win an award, or finish a challenging task.

Examples: doing your job well, writing a short story, climbing stairs, receiving an award, completing a marathon, checking off items on your to-do list, etc.

Doing a self-care audit is the best way to incorporate PERMA into your life.

Here are some steps to follow to complete your PERMA audit:

1. Look at what you are currently doing that fits into each category. Our PERMA worksheet can help you complete this audit.
2. Spend at least one minute thinking about each category individually and make a list of all your self-care activities that fit into them.
3. Ask yourself which category feels fuller? Is it more important to you personally? Or is there something stopping you from fulfilling other categories?
4. Take 5-10 minutes to brainstorm other activities you could work into your routine, fulfilling the categories that might be lacking. Is there something you've wanted to try but haven't? Is there something you used to do but stopped? Is there anything you want to do more of?
5. Use the last page of the worksheet or another piece of paper to map out how to fulfill each category in your life and at work!

If you need PERMA activity ideas, check out our PERMA poster! Here, you'll find the download for our PERMA poster with self-care ideas that match each category. We have organized these activities according to energy level and time requirement so you can find the perfect activity for your current capacity! We also added estimated costs for each activity because sometimes we have more or less money to spend. Taking care of our financial health is self-care.

We launched our free resource webpage at the end of 2023. We continually create and upload free downloadable posters, coloring pages, and worksheets for your use! Use them for yourself, or share them with your coworkers and staff. Our PERMA poster would be a great addition to your break room walls!

PERMA is just one tool in our pursuit of happiness and well-being. Happiness involves several key aspects of life, including optimism, good nutrition, regular physical activity, and quality sleep, all essential for mental well-being. Optimism plays a crucial role in how we handle challenges. Research shows that optimistic individuals are more resilient, live longer, recover better from surgery, and face changes like starting college with greater ease (Carver, Scheier, & Segerstrom, 2010). Physical activity benefits our bodies and minds. Increased movement can reduce symptoms of depression, anxiety, and loneliness while improving mental focus (Hyde et al., 2013). Diet also significantly affects our mood. A balanced diet rich in fruits and vegetables correlates with higher happiness levels, while poor diets are linked to poorer mental health, especially in children and teens (O'Neil et al., 2014; Stranges et al., 2014). Good sleep is vital for emotional resilience. Proper sleep hygiene helps maintain mental strength, while lack of sleep can lead to negative thinking and emotional challenges (Harvard Medical School, 2019). 

For further insights, consider reading Martin Seligman's book, *Flourish*, which expands on his work in Positive Psychology. Seligman argues that a fulfilling life encompasses more than just the pursuit of happiness; it involves contributing to the well-being of oneself and others. He emphasizes the importance of building strong relationships and finding meaning in various aspects of life, whether through work, community service, or personal connections. The book also offers practical suggestions for cultivating these elements in daily life. Seligman introduces exercises and strategies aimed at fostering personal growth and optimism, encouraging readers to take active steps toward enhancing their own well-being.

In conclusion, integrating the PERMA framework into our daily lives offers a structured approach to enhancing our overall well-being and resilience. By recognizing and nurturing each element—Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment—we can cultivate a more fulfilling and balanced life. Whether through self-care activities that inspire joy, fostering connections with loved ones, or setting meaningful goals, the potential for personal growth and happiness is within our reach. Embracing these principles not only empowers us individually but also strengthens our communities. As we navigate the challenges of life, let us commit to prioritizing our well-being, utilizing resources like our workshops and free tools, and inspiring others to join us on this journey toward a thriving life.