Improve Your Wellbeing with Positive Psychology

With our fast-paced lives, there's a tendency to focus on chasing our goals while typically being more critical than kind to ourselves. More often than not, we struggle to establish clear boundaries between a work-life balance, and this may result in burnout or a decline in mental health and wellbeing. It also means we may miss out on fully appreciating the small moments of happiness and success in life. That is where positive psychology comes in!

Positive psychology is an evidence-based movement that is founded on the study of understanding how to achieve 'optimal human functioning' – the best possible state that facilitates the greatest opportunity to thrive. The aim of positive psychology is to enhance your individual personal potential and improve wellbeing by promoting the positive elements of life.

The benefits of positive psychology 

• It creates an optimistic outlook and attitude to life. 
• It improves self-esteem. 
• It helps develop resilience towards adversity. 
• It enhances relationships with others. 
• It supports you to find meaning and engagement in life. 
• It helps decrease symptoms of poor mental health (e.g. anxiety and depression)
• It increases life satisfaction. 

Positive psychology is for everyone!

There are no limiting factors or excluding criteria, however your individuality may influence how you incorporate this into your life. Ways of approaching life through the lens of positive psychology can be adapted and personalised to assist you in whatever your goal may be. Read our suggested strategies below.

Positive psychology strategies

1. Act on your signature strengths
There is evidence that supports the development of more positive character strengths as an effective way of improving quality of life and decreasing symptoms of depression. This is achieved through directing deliberate attention towards what you do best. It is beneficial to think about your signature strengths in-line with your psychological requirements. This approach can be structured around the PERMA-H model, as a way of using your strengths to promote:

• Positive emotion
• Engagement
• Relationships
• Meaning in life
• Achievements
• Health 

For example: for 'achievements', you may review and set your personal goals, ensuring these are realistic and compliment your capacity. This example is beneficial as effective goals can increase motivation and self-belief.

2. Keep a gratitude log
The experience of gratitude can be described as a feeling of wonder, admiration, and appreciation directed towards something or someone, for example, towards a person for their helpful action or an appreciation for the beauty of nature. Keeping track of things that you are thankful for, is an effective way of promoting positive emotions and highlighting meaning in your life.

3. Develop optimism
Optimism describes a positive attitude towards life. Identifying the good things in life can boost happiness and encourage a more positive outlook. You can do this by:

• Engaging in optimistic self-talk. Encourage regular chats with others and personal check-ins focused on the good parts of the present day. 
• Managing your expectations. Set realistic goals, designed around effort and capabilities rather than results. 
• Reflecting on your day. Keep a regular record (e.g. in a daily journal, or a daily ‘three good things’ log) of your achievements, people, or things you are grateful for and your strengths which have supported you to be your best self.
• Challenging your inner-critic. Take responsibility for yourself, recognise failures as lessons, and show kindness towards yourself. These are ways of adapting a pessimistic perspective into a more positive one. 

4. Self-care
Regular exercise, a balanced diet, and getting enough hours of sleep each night are ways to ensure your body is in the best state to enhance your opportunity to thrive. Try bringing 'Hygge' into your life, to increase happiness and improve your wellbeing. Hygge is a cultural phenomenon from Denmark which  promotes the practise of routinely prioritising being 'cosy', relaxing, and embracing the quieter pleasures in life. The impact of Hygge is reflected through reduced stress levels and improving quality of life and is understood to be a contributing factor to Denmark’s status of one of the happiest countries, according to the United Nations.



Practising positive psychology might feel challenging at first. That is okay! It may also take some time to learn which strategies are the best fit for enhancing your potential and improving your wellbeing. Don’t be put off by these factors. Research in the area of positive psychology shows that it can increase happiness, provide a sense of direction, and help identify opportunities for success.

Can you see where positive psychology might improve areas of your life?

More about positive psychology

For more about positive psychology and how it can be used to improve your life, download our latest free booklet, "Positive Psychology – Realise Your Potential" >

The Impact of Remorse on Mental Wellbeing

What is remorse?

Remorse is a complex and powerful emotion often experienced when we regret or feel guilt over past actions or decisions. The impact of remorse on mental wellbeing can be significant, affecting various aspects of our life including our emotional state, relationships, and overall quality of life.

A research journal published by the American Psychological Association suggests that “action-related regrets, although painful, spur people to learn from their mistakes and move on. But regret related to the inaction path – the things undone, the opportunities lost – is harder to fix. This kind of regret is more likely to lead to depression, anxiety, a sense of ‘stuckness’ and a feeling of longing over not knowing what could have been.”

The effects of remorse

Negative thoughts and emotions

One of the primary ways in which remorse impacts our mental wellbeing is through its effects on emotional health. Feelings of guilt and regret can lead to increased levels of stress, anxiety, and depression. When we experience remorse, we may constantly ruminate on past events, playing them over and over in our minds and experiencing negative emotions such as shame and self-blame. This ongoing cycle of negative thoughts and emotions can take a toll on our mental health, leading to feelings of worthlessness and hopelessness.

Damage to our relationships

Remorse can also affect our relationships with others, which in turn can have a significant impact on mental wellbeing. When we’re consumed by feelings of guilt and regret, we often start to withdraw from social interactions and isolate ourselves from loved ones. This can lead to feelings of loneliness and disconnection, further exacerbating our feelings of sadness and despair. Unresolved remorse can create barriers to building and maintaining healthy relationships, as we might struggle to trust others or open up about our feelings.

Reduces feelings of happiness

In addition to its emotional and social impacts, remorse can also affect our overall quality of life. The burden of carrying around unresolved regret can weigh heavily on us, impacting our ability to experience joy and fulfilment in daily life. Feelings of remorse can sap our energy and motivation, making it difficult to engage in activities that bring us happiness and satisfaction.

Ways to overcome remorse

• Work through negative feelings. It’s important when we’re experiencing remorse to address our feelings in order to promote mental wellbeing and emotional healing. One way to work through negative feelings is through self-reflection and introspection. By examining the root causes of our remorse and understanding why we feel the way we do, we can begin to process our emotions and work towards forgiveness and acceptance.
• Talk to trusted others. Seeking support from trusted friends, family members or mental health professionals can also be beneficial when we’re struggling with feelings of remorse. Talking about our feelings and experiences with a supportive listener can provide validation and perspective, helping us gain clarity and insight into our emotions. Therapy or counselling can also be helpful in exploring the underlying factors and developing coping strategies to address these emotions in a healthy and constructive manner.
• Practise self-care. Practising self-care activities such as meditation, exercise and mindfulness can also help us manage feelings of remorse and improve our mental wellbeing. Engaging in activities that promote relaxation and emotional healing can provide a sense of calm and balance, reducing the impact of negative emotions. Focusing on self-compassion and practising forgiveness towards ourselves can be powerful tools in promoting emotional healing.

The impact of remorse on mental wellbeing is profound and multi-faceted. It can affect emotional health, relationships, and overall quality of life, leading to increased levels of stress, anxiety, and depression.

A study on the power of remorse and apology, published in the Journal of College and Character, concluded that: “The cost of an apology is small, a loss of a bit of pride. The benefit, however, is great: it provides an individual, a leader, an organization, and even an entire country with the ability to purify and renew itself. Showing remorse for misdeeds is not a sign of cowardice or weakness. On the contrary, sincere remorse is a sign of courage and moral strength.”

It's clear that addressing our feelings in a healthy and constructive manner, through self-reflection, seeking support, and practising self-care activities has the potential to improve the lives of ourselves and others.

Creative Journaling and Unlocking Emotional Expression

Creative journaling is a powerful tool that can have a positive impact on our overall wellbeing. By combining the benefits of journaling with creative expression, we can explore and understand our emotions, thoughts and experiences in a more profound and meaningful way. This creative practice not only enhances our self-awareness but also helps us to tap into our emotions and express them in healthier and constructive ways.

Benefits of creative journaling

1. One of the key benefits of creative journaling is that it allows us to engage in self-reflection and introspection. By writing about our thoughts, feelings and experiences, we can gain insights into our subconscious world, understand our emotions better and identify patterns and triggers that may be influencing our mental and emotional wellbeing. This process of self-reflection can lead to greater self-awareness, self-acceptance and personal growth.


2. Creative journaling also provides a safe space where we can express and process our emotions. When we live such busy lives and endure stressful situations daily, it can be challenging to find healthy outlets for our feelings. Creative journaling offers a therapeutic and cathartic way to release any pent-up emotions, stress and anxiety. By putting our deepest thoughts and feelings onto paper through writing, drawing or other creative mediums, we can effectively process our emotions, reduce emotional distress and improve our overall mental health. A study published by the National Library of Medicine, it found that: “journaling provided users with an effective way of meeting their emotional needs and engaging in positive and therapeutic thinking”.


3. By releasing our emotions onto paper, we also form a sense of mindfulness and presence. Engaging in creative activities such as drawing or painting while journaling can bring us into the present moment, allowing us to focus on the task at hand and connect with our inner selves. This mindfulness practice can reduce stress, increase relaxation and enhance emotional regulation, leading to a greater sense of balance and harmony.


4. Another important aspect of creative journaling is its ability to foster creativity and inspiration. By engaging in creative expression through journaling, we can tap into our imagination, explore new ideas and unleash our artistic potential. This creative process can stimulate the mind, spark inspiration and enhance problem-solving skills, leading to greater innovation and personal growth.


5. In addition to promoting self-expression and creativity, creative journaling can help us to improve our communication skills. By practising expressing our thoughts and emotions in a creative and structured way, we can learn to communicate more effectively with others. This improved communication can lead to more meaningful connections, deeper relationships and greater emotional intimacy with friends, family and loved ones.


6. By releasing our thoughts and feelings on a regular basis, we strengthen our ability to manage and cope with difficult emotions and experiences. When we face challenging situations or overwhelming emotions, creative journaling can provide a safe and constructive outlet for processing and expressing these feelings. By channelling our emotions into creative expression, we can gain clarity, perspective and resilience in the face of adversity.


Creative journaling is a powerful practice that can greatly enhance our emotional expression, self-awareness, creativity and overall wellbeing. By combining the benefits of journaling with creative expression, we can explore our inner thoughts, learn how to process our emotions and cope better with difficult experiences.