Positive Psychology: building happiness and flourishing Short Courses
Most of us would like to become happier and flourish in life. This course provides evidence-based techniques to enable you to do this. You will learn leading-edge ways to develop PERMA: positive emotions, engagement, positive relationships, meaning, purpose and accomplishment. You will also have the opportunity to reflect on your values and learn how CBT (Cognitive Behaviour Therapy) can help you become more resilient and move in your valued direction. Weekly classes encourage discussion of these ideas and practical exercises are given to aid self-development. Students also have the option of giving a short presentation in class. You should be able to commit to 2 hours’ work between classes. The two Positive Psychology courses can be taken in either order and no prior knowledge is required.
We recommend you consider Positive Psychology - creating the best version of you - which complements thiis course and starts in May 2017.
Positive Psychology short course tutor Tim Lebon discusses how to get more from life, take control and achieve your full potential.
Why Choose a City Short Course?
Apply positive psychology to your personal and professional life over 10 weekly evening classes with our short course.
Through encouragement from the course tutor, students will learn techniques to enable them to realise their full potential, as well assess their individual experiences within the context of positive psychology.
Dates and Fees to be confirmed
Tim LeBon gained a first class degree in Philosophy, Politics and Economics at Trinity College, Oxford and an M.Phil in Philosophy at the University of London. He teaches philosophy, personal development and counselling courses and has a particular interest in the way that philosophy and psychology can be of practical use. He is qualified as a life coach and a psychotherapist and is the author of Wise Therapy: Philosophy for Counsellors (Sage, 2001) and Achieve Your Potential with Positive Psychology (2014)
Good written and spoken English.
What will I learn?
The 10 week course will cover the following and will be discussed in further detail during the first class.
Note: This is indicative of likely content and is subject to change
Week 1 Introduction: Positive Psychology, happiness and flourishing
This week will introduce the main themes of the course – What is positive psychology? What do we mean by flourishing? What is happiness? Martin Seligman’s PERMA model of flourishing will be introduced. students will be asked to think of a meaningful goal they will work on to achieve by the end of the course.
Reading : Achieve Your Potential With Positive Psychology: Introduction
Week 2 Accomplishment & Achievement
We will look at theories relating to how to become an expert, developing a growth mindset, SMART goals. A framework will be introduced based on these ideas to help students achieve their goals.
Core Reading (to be done before this week): Achieve Your Potential With Positive Psychology Chapter 5 (for each week there is reading to be carried out before the class and optional supplementary reading will be suggested )
Week 3 Happiness & Positive Emotions
We will look at the psychology of happiness and positive emotions, including Fredrickson’s Broaden and Build theory and attempt to answer the important question “what makes people happier?” Empirically-supported interventions which have been shown to make people happier will be described and students will be invited to try them out for themselves.
Reading: Achieve Your Potential With Positive Psychology Chapters 1 & 2
Week 4 Meaning & Purpose
We will look at the psychology of meaning and purpose, from Viktor Frankl to Martin Seligman as well as the psychology of kindness.
Reading: Achieve Your Potential With Positive Psychology Chapter 6
Week 5 Flow
We will look at the psychology of flow – being “in the zone” and fully engaged in what you are doing, based on Csikszentmihalyi ‘s seminal work. We will also look at the connection between flow and using your strengths.
Reading: Achieve Your Potential With Positive Psychology Chapter 7
Week 6 Positive Relationships
We will look at the psychology of positive relationships – including romantic relationships and friendships and working relationship, drawing on the theories of Sternberg & Gottman.
Reading : Achieve Your Potential With Positive Psychology Chapter 8
Week 7 Values and Flourishing
Having looked at the 5 elements of flourishing according to Seligman’s PERMA theory earlier in the course, we will now take a step back and look at flourishing in the round. Students will have the opportunity to engage in values clarification and learn about other theories of flourishing and well-being
Reading: Achieve Your Potential With Positive Psychology Chapter 3
Week 8 Third Wave CBT: Flourishing through ACT
Students will learn about Acceptance and Commitment Therapy (ACT), a third wave CBT therapy. ACT provides an evidence-based framework for learning how to actualise your values and overcome emotional obstacles to so doing.
Reading: Achieve Your Potential With Positive Psychology Chapter 10 (part) and handout
Week 9 Resilience
Students will learn how to overcome adversities, drawing on evidence-based techniques from CBT (Cognitive Behavioural Therapy) which may include problem solving and cognitive restructuring
Reading: Achieve Your Potential With Positive Psychology Chapter 9
Week 10 Conclusions
In the final week we will draw together threads from the course and discuss next steps. Students will also have the opportunity to do a short presentation relating to achieving the meaningful goal they set themselves to achieve earlier in the course.
Teaching and Assessment
- A short presentation to the class.
- Answers to weekly assignments.
- Contributions to class discussions.
Course reader: (students are required to purchase this book)
LeBon, T. (2014) Achieve Your Potential with Positive Psychology
The first book in each section is the tutor's top recommendation.
Boniwell, I (2007) Positive Psychology in a Nutshell (London: PWBC)
Compton W,C. (2005) Introduction to Positive Psychology (Belmont: Thomson Wadsworth)
Seligman, M.(2002) Authentic Happiness (New York: Free Press)
Snyder, C.R . & Lopez, S (2002) Handbook of Positive Psychology. (New York: OUP )
Linley P. & Joseph, S (2004) Positive Psychology in Practice (Wiley)
Carr, A. (2004) Positive Psychology (Hove and New York: Brunner-Routledge)
Happiness and Well-Being
Lyubomirsky, S (2008) The How of Happiness (Sphere)
Gilbert, D (2006) Stumbling on Happiness (Harper)
Haidt, J. (2006) The Happiness Hypothesis (London: Arrow)
Nettle, D. (2005) Happiness (Oxford: OUP)
Ben-Shahar, T (2007) Happier: Finding Pleasure, Meaning and Life's Ultimate Currency (McGraw-Hill)
Weiner, E (2008) The Geography of Bliss (Twelve)
Layard, R (2006) Happiness (London: Penguin)
Argyle, M. (2001) The Psychology of Happiness (London: Routledge)
Eysenck, M (1990) Happiness (L.E.A)
Myers, D.M. (1992) The Pursuit of Happiness (New York: Morrow)
Keyes, C and Haidt , J (ed) (2003) Flourishing: Positive Psychology and the Life Well-Lived
Csikszentmihalyi, M. (1990) Flow: The Psychology of optimal experience
Csikszentmihalyi, M. (1997) Finding Flow
Rath, T. (2007) Strengths Finder (New York, Gallup)
Bolt, M (2004) Pursuing Human Strengths: A Positive Psychology Guide (Worth)
Peterson, C & Seligman, M (2004) Character Strengths and Virtues: A Handbook and Classification (OUP)
Aspinall, L. & Staudinger, U. (2003) A Psychology of Human Strengths (Washington, APA)
Emotions, Emotional Intelligence and Resilience
Goleman, D. (1995) Emotional Intelligence: Why it can matter more than IQ (New York: Bantam)
Reivich, K., & Shatte, A. (2002). The Resilience Factor (New York: Broadway Books.)
Goleman, D. (1998) Working with Emotional Intelligence (New York: Bantam)
Epstein,S (1998) Constructive Thinking: The Key to Emotional Intelligence (Westport, Praeger)
Barr-On, R & Parker, J (2000) The Handbook of Emotional Intelligence (Jossey-Bass)
The positive psychology of Buddhism and Mindfulness
Levine, M. (2000) The Positive Psychology of Buddhism & Yoga (LEA)
Goleman, D. (2003) Destructive Emotions (London: Bloomsbury)
H.H Dalai Lama & Cutler, H (1998) The Art of Happiness (London, Hodder and Stoughton)
Benson, H. (1975) The Relaxation Response (New York: William Morrow)
Kabat-Zinn, J. (2005) Full Catastrophe Living (London: Piatkus)
Langer, E (1989) Mindfulness (Perseus)
Ricard, M (2007) Happiness (Atlantic)
Hope, Optimism and Luck
Seligman, M (1991) Learned Optimism: How to Change Your Mind and Your Life. New York: Pocket Books
Snyder, C.R (2000) Handbook of Hope. Orlando FL: Academic Press
Gillham, J (2000) The Science of Optimism and Hope. Philadelphia, PA: Templeton Foundation Press
Wiseman, R. 2004) The Luck Factor (Arrow)
Positive Relationships - Love and Friendship
Gottmann, J. & Silver, N. (1999) The Seven Principles for Making Marriage Work (London: Orion)
Sternberg, R, (1988) The Triangle of Love (New York: Basic)
Wisdom and Decision-Making
Sternberg, R. & Jordan, J. (2005) A Handbook of Wisdom (Cambridge: CUP)
Philosophy relevant to Positive Psychology
Aristotle (2004) Nicomachean Ethics (Penguin)
Russell, B. (2006) The Conquest of Happiness (Routledge)
Fromm, E (1995) The Art of Loving (Thorsons)
LeBon, T (2001) Wise Therapy (London: Sage)
Bellioti, R (2004) Happiness is Overrated (Maryland: Rowman & Littlefield)
Schoch, R (2007) The Secrets of Happiness (London: Profile)
Revel, J-F & Ricard, M (1998) The Monk and the Philosopher (New York: Schocken)
Self-Help books relevant to Positive Psychology
(Note: Not all are based on peer-reviewed empirical research, but are nevertheless included because they contain interesting ideas that may be the starting point for research).
LeBoef, M. (1980) Creative Thinking (London: Piatkus)
Buzan, T (2000) The Mind Map Book. London: BBC
Buzan, T (2000) Use Your Head. London: BBC
de Bono, E. (1982) de Bono's Thinking Course. London: BBC Book
de Bono, E . (2000) Six Thinking Hats. London: Penguin
Gelb, M (2004) How to Think like Leonardo da Vinci. Element Books
Harris, R. (1998) Creative Thinking Techniques
Osborn, A. (1953) Applied Imagination. New York: Scribners
Rawlinson, J. (1986) Creative Thinking and Brainstorming. London: Gower
Hammond, J, Keeney, R & Raiffi, H (1999) Smart Choices (Boston: Harvard)
Paterson, R. (2000) The Assertiveness Workbook (Oakland: New Harbinger)
Sharma, R (1997) The Monk Who Sold His Ferrari (Ontario: Harper Collins)
Popovic, N. (2005) Personal Synthesis. (London: PWBC.)
Branden, N. (2004) The Six Pillars of self-esteem (Random House)
Clegg, B & Birch, P (1999) Instant Creativity (Kogan Page)
Positive Psychology Coaching and Interventions
Biswas-Diener, R & Dean, B (2007) Positive Psychology Coaching. (New Jersey, WIley)
Frisch, M. (2006) Quality of Life Therapy (New Jersey: Wiley)
Lopez, S. (Editor), C.R. Snyder (Editor) (2004) Positive Psychological Assessment: Handbook of Models and Measures (Washington: APA)
Precursors to Positive Psychology
Levinson, D. (1986) Seasons of a Man's Life (New York: Ballantine)
Maslow, A. (1987) Motivation and Personality (Longman)
Vaillant, G.E. (1995) Adaption to Life (Harvard University Press,)
Bowlby, J. (1971) Attachment and Loss Volume 1: Attachment Penguin Books, Harmondsworth