Coping with Covid using PERMA

Written by Dr. Pauline Yeghnazar Peck

We are living in unprecedented and uncertain times.  Turning to the research and application of positive psychology can give us a sense of certainty and help us build a foundation of strength and resilience despite the things that are outside of our control.

Martin Seligman’s PERMA model gives us a simple way to engage in activities each day that research shows can help us thrive in the face of adversity. Each letter of the acronym PERMA stands for something that we can incorporate into our lives in easy and flexible ways.

P: Positive emotion

All emotions have developed as a way to help us navigate the world around us. Positive emotions help us to broaden our thinking and build resources that we can come back to in the future. When you experience daily joy (cat videos, playing with your children) or interest (reading a new book, watching a documentary), those experiences are not only helping you in the moment but also boosting your immunity longer-term and buffering against the negative effects of difficult emotions (like when we are watching the news or browsing through social media).

E: Engagement

Being fully engaged in an activity brings about a state of “flow,” which is linked to increased enjoyment, productivity, and learning. Who doesn’t need more of that while working from home? It might be as simple as disconnecting from your phone and being fully present in a hobby or activity that requires your full attention like playing an instrument, taking a fitness class online, or doing a difficult puzzle.

R: Relationships

We are all being impacted by not being able to see our loved ones face-to-face, but investing in relationships at this time is more critical than ever. Talking with others lowers our stress, makes us feel connected, and increases our hope. Fatigued from online meeting and phone chats? Try writing letters to those you care about and include a positive, uplifting quote. Altruistic acts to others often bring us joy!

M: Meaning

We are meaning-making animals. Viktor Frankl, Austrian doctor and Holocaust survivor, stated: “In some ways suffering ceases to be suffering at the moment it finds a meaning.” While we may not know the larger meaning of this pandemic, we can develop a personal meaning that will help us reframe this time. It could be as simple as, “This season is allowing me to slow down” or “I am learning more about myself and those I live with.” Whatever the meaning, it can give us a sense of grounding and purpose.

A: Accomplishment

This doesn’t refer to being hyper-productive every day. We need time for rest and recharging, especially when our brains are processing so much! This does, however, refer to having small tasks that you complete throughout the day. Crossing things off your to-do list can help you feel capable. It is also important to set realistic goals for work as well as personal development and to stop and soak in a sense of pride when we do make steps toward these goals. These small breaks will actually sustain our efforts in the long-run. 

References

Csikszentmihalyi, M.  (1990).  Flow: The psychology of optimal experience.  Harper & Row.

Frankl, V. E.  (1984).  Man’s search for meaning: An introduction to logotherapy.  Simon & Schuster.

 Fredrickson, B. L.  (2001).  The role of positive emotions in positive psychology: The broaden and-build theory of positive emotions.  American Psychologist, 56(3), 218-226.  doi: 10.1037/0003-066X.56.3.218

 Seligman, M. E.  (2011).  Flourish.  Random House Australia.

Dr. Pauline Yeghnazar Peck, Licensed Psychologist in Private Practice and Adjunct Faculty Member at Antioch, Santa Barbara and UCSB