Positive Psychology Progress

Progressos da Psicologia Positiva Empirical

Validation of Interventions Validação empírica das Intervenções Martin EP Seligman and Tracy A. Steen Martin Seligman PE e Tracy A. Steen University of Pennsylvania Universidade da Pensilvânia Nansook Park Nansook Park University of Rhode Island Universidade de Rhode Island Christopher Peterson Christopher Peterson University of Michigan Universidade de Michigan Positive psychology has flourished in the last 5 years. Psicologia positiva tem-se desenvolvido nos últimos cinco anos.

The A authors review recent developments in the field, including autores analisam a evolução recente no campo, incluindo books, meetings, courses, and conferences. livros, reuniões, cursos e conferências.

They also dis- Eles também dis- cuss the newly created classification of character strengths cutir os recém-criado classificação dos pontos fortes da personagem and virtues, a positive complement to the various editions e virtudes, um complemento positivo para as várias edições of the Diagnostic and Statistical Manual of Mental Disor- do Manual Diagnóstico e Estatístico de transtornos mentais, ders (eg, American Psychiatric Association, 1994), and ders (por exemplo, a American Psychiatric Association, 1994), e present some cross-cultural findings that suggest a surpris- apresentar algumas conclusões cross-cultural, que sugerem uma sur- ing ubiquity of strengths and virtues. ing onipresença das forças e virtudes.

Finally, the authors Finalmente, os autores focus on psychological interventions that increase individ- foco em intervenções psicológicas que aumentam indi- ual happiness. ual a felicidade. In a 6-group, random-assignment, placebo-

Em um grupo de seis, a atribuição aleatória, placebo- controlled Internet study, the authors tested 5 purported estudo controlado Internet, os autores testaram cinco supostos happiness interventions and 1 plausible control exercise. intervenções de felicidade e um exercício de controle plausível. They found that 3 of the interventions lastingly increased Eles descobriram que três das intervenções duradoura aumento happiness and decreased depressive symptoms. felicidade e diminuiu os sintomas depressivos. Positive Positivo interventions can supplement traditional interventions that intervenções podem complementar as intervenções tradicionais que relieve suffering and may someday be the practical legacy aliviar o sofrimento e pode algum dia ser o legado prático of positive psychology. da psicologia positiva. Keywords: positive psychology, happiness, character Palavras-chave: psicologia positiva, felicidade, de caráter strengths, interventions pontos fortes, as intervenções F F ive years have passed since the American Psychol- inco anos se passaram desde a Psychol-Americano ogist devoted its millennial issue to the emerging entomólogos dedicou sua edição do milênio para a emergente science of positive psychology: the study of positive ciência da psicologia positiva: o estudo dos resultados positivos emotion, positive character, and positive institutions (Se- emoção, de caráter positivo, e as instituições positivas (Se- ligman & Csikszentmihalyi, 2000). Ligman & Csikszentmihalyi, 2000). Drawing on methods Baseando-se em métodos effectively used to advance the science of mental disorders, efetivamente utilizada para fazer avançar a ciência de transtornos mentais, positive psychologists have been studying mental health psicólogos positivos vêm estudando a saúde mental and well-being. e bem-estar. Building on pioneering work by Rogers Com base nos trabalhos pioneiros de Rogers (1951), Maslow (1954, 1962), Jahoda (1958), Erikson (1951), Maslow (1954, 1962), Jahoda (1958) Erikson, (1963, 1982), Vaillant (1977), Deci and Ryan (1985), and (1963, 1982), Vaillant (1977), Deci e Ryan (1985), e Ryff and Singer (1996)—among many others—positive Ryff e Singer (1996), entre muitos outros positivos psychologists have enhanced our understanding of how, psicólogos têm melhorado nossa compreensão de como, why, and under what conditions positive emotions, positive por isso, e sob que condições positivas emoções, positivas character, and the institutions that enable them flourish personagem, e as instituições que lhes permitam florescer (eg, Cameron, Dutton, & Quinn, 2003; Easterbrook, 2003; (Por exemplo, Cameron, Dutton & Quinn, 2003; Easterbrook, 2003; Gardner, Csikszentmihalyi, & Damon, 2001; Kahneman, Gardner, Csikszentmihalyi, Damon &, 2001; Kahneman, Diener, & Schwarz, 1999; Murray, 2003; Vaillant, 2000). Diener, & Schwarz, 1999; Murray, 2003; Vaillant, 2000). Positive psychologists do not claim to have invented Os psicólogos positivos não têm a pretensão de ter inventado the good life or to have ushered in its scientific study, but a boa vida ou ter inaugurou seu estudo científico, mas the value of the overarching term positive psychology lies o valor da psicologia positiva termo abrangente mentiras in its uniting of what had been scattered and disparate lines na sua unificação de ter sido dispersos e diferentes linhas que of theory and research about what makes life most worth de teoria e pesquisa sobre o que torna a vida mais vale living (Peterson & Park, 2003). vida (Peterson & Park, 2003). As the basic science con- Como a ciência básica con- tinues, other lines of work are moving into the realm of continua, outras linhas de trabalho estão se movendo para o reino da application (Linley & Joseph, 2004). aplicação (Linley & Joseph, 2004). Can psychologists psicólogos podem take what they have learned about the science and practice levar o que aprenderam sobre a ciência ea prática of treating mental illness and use it to create a practice of de tratar as doenças mentais e usá-lo para criar uma prática de making people lastingly happier? pessoas que fazem mais felizes e duradouros? That is, can they create Ou seja, eles podem criar an evidence-based practice of positive psychology? uma prática baseada em evidência da psicologia positiva? In this article, we first review the recent growth within Neste artigo, vamos primeiro analisar o recente crescimento no positive psychology. psicologia positiva. Next, we describe basic research that A seguir, descrevemos uma pesquisa básica que bears on whether people can become lastingly happier, and incide sobre se as pessoas podem se tornar mais felizes e duradouros, e then we present the results of our own happiness interven- em seguida, apresentamos os resultados de nossa própria felicidade inter- tions that we rigorously tested with a randomized, placebo- ções que rigorosamente testadas com um estudo randomizado, placebo- controlled design. design controlado. Progress Report Relatório de Progresso Positive psychology is an umbrella term for the study of Psicologia Positiva é um termo abrangente para o estudo da positive emotions, positive character traits, and enabling emoções positivas, traços de caráter positivo, permitindo institutions. instituições. Research findings from positive psychology Os resultados da pesquisa da psicologia positiva are intended to supplement, not remotely to replace, what is se destinam a complementar, e não à distância para substituir, o que é known about human suffering, weakness, and disorder. sabe sobre o sofrimento humano, a fraqueza ea desordem. The A intent is to have a more complete and balanced scientific intenção é ter um quadro mais completo e equilibrado científica understanding of the human experience—the peaks, the compreensão da experiência humana, os picos, o valleys, and everything in between. vales, e tudo mais. We believe that a Acreditamos que um complete science and a complete practice of psychology completa ciência e uma prática completa de psicologia should include an understanding of suffering and happi- deve incluir uma compreensão do sofrimento e da felici- ness, as well as their interaction, and validated interven- ness, bem como sua interação e intervenção validado- tions that both relieve suffering and increase happiness— ções que tanto aliviar o sofrimento ea felicidade aumentam- two separable endeavors. dois esforços separados. Editor's note. Martin EP Seligman was president of APA in 1998. Nota do Editor. Martin EP Seligman foi presidente da APA, em 1998. This Este article is based in part on his presidential address, delivered in Boston at artigo é baseado em parte em seu discurso presidencial, proferido em Boston APA's 107th Annual Convention on August 21, 1999. 107 da Convenção Anual de APA em 21 de agosto de 1999. This article updates Este artigo atualiza the progress of research on positive psychology in a follow-up to the o avanço das pesquisas sobre a psicologia positiva em um follow-up para o January 2000 special issue of the American Psychologist. Janeiro 2000 edição especial da American Psychologist. Author's note. Martin EP Seligman and Tracy A. Steen, Positive Nota do Autor. Martin EP Seligman e Tracy A. Steen, Positivo Psychology Center, University of Pennsylvania; Nansook Park, Depart- Centro de Psicologia da Universidade da Pensilvânia; Park Nansook, Departa- ment of Psychology, University of Rhode Island; Christopher Peterson, mento de Psicologia da Universidade de Rhode Island, Christopher Peterson, Department of Psychology, University of Michigan. Departamento de Psicologia da Universidade de Michigan. This research was supported by the Annenberg/Sunnylands Trust Esta pesquisa foi suportada pelo / Annenberg Sunnylands Trust Foundation, by Atlantic Philanthropies, by the John Marks Templeton Fundação, por filantropia atlânticas, pela Templeton João Marques Foundation, and by National Institute of Mental Health Grant MH63430. Fundação e pelo Instituto Nacional de Saúde Mental MH63430 Grant. Correspondence concerning this article should be addressed to Correspondência relativa a este artigo deve ser dirigida ao Martin EP Seligman, Positive Psychology Center, University of Martin Seligman PE, Centro de Psicologia Positiva da Universidade de Pennsylvania, 3701 Market Street, Philadelphia, PA 19104 or to Pensilvânia, 3701 Market Street, Philadelphia, PA 19104 ou Christopher Peterson, Department of Psychology, University of Mich- Christopher Peterson, do Departamento de Psicologia da Universidade de Michigan- igan, 525 East University, Ann Arbor, MI 48109-1109. IgAN, 525 East University, Ann Arbor, MI 48109-1109. E-mail: E-mail: seligman@psych.upenn.edu or chrispet@umich.edu seligman@psych.upenn.edu ou chrispet@umich.edu 410 410 July–August 2005 Julho-agosto 2005 ● ● American Psychologist American Psychologist Copyright 2005 by the American Psychological Association 0003-066X/05/$12.00 Copyright 2005 pela American Psychological Association 0003-066X/05 / $ 12,00 Vol. Vol. 60, No. 5, 410–421 60, No. 5, 410-421 DOI: 10.1037/0003-066X.60.5.410 DOI: 10.1037/0003-066X.60.5.410
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Books Livros In the last five years, aside from a special issue and a Nos últimos cinco anos, além de uma edição especial e uma special section of the American Psychologist (January 2000 seção especial da American Psychologist (Janeiro de 2000 and January 2001, respectively), literally hundreds of arti- e janeiro de 2001, respectivamente), centenas de arti- cles have appeared in the scholarly and popular press on the culos têm aparecido na imprensa popular e acadêmica sobre a topics of positive psychology. tópicos da psicologia positiva. Books have begun to appear, Os livros começaram a aparecer, for example, The Handbook of Positive Psychology (Sny- por exemplo, O Manual de Psicologia Positiva (sny- der & Lopez, 2002), Authentic Happiness (Seligman, der & Lopez, 2002), Felicidade Autêntica (Seligman, 2002), A Psychology of Human Strengths (Aspinwall & 2002), A Psicologia das Forças Humanos (Aspinwall & Staudinger, 2003), Flourishing (Keyes & Haidt, 2003), Staudinger, 2003), Próspera (Keyes & Haidt, 2003), Positive Psychological Assessment: A Handbook of Models Avaliação Psicológica Positiva: Um Manual de Modelos and Measures (Lopez & Snyder, 2004), Positive Psychol- e Medidas (Lopez & Snyder, 2004), Psychol Positivo- ogy in Practice (Linley & Joseph, 2004), and Handbook of logia na Prática (Linley & Joseph, 2004), e Manual de Methods in Positive Psychology (Ong & van Dulmen, in Métodos em Psicologia Positiva (& van Dulmen Ong, em press). prelo). These volumes summarize the empirical findings Estes volumes resumir os resultados empíricos and the methods used in the science. e os métodos utilizados na ciência. We want to highlight our own Character Strengths Queremos salientar o nosso próprio caráter Fortes and Virtues: A Handbook and Classification ( CSV ; Peter- e Virtudes: A Handbook e Classificação (CSV, Peter- son & Seligman, 2004). Filho & Seligman, 2004). The CSV represents the most O CSV representa mais ambitious project self-consciously undertaken from the ambicioso projeto de auto-conscientemente realizadas a partir do perspective of positive psychology, and we intend it to do perspectiva da psicologia positiva, e pretendemos que ele faça for psychological well-being what the Diagnostic and Sta- para o bem-estar psicológico que o diagnóstico e Sta- tistical Manual of Mental Disorders ( DSM ) of the Ameri- Manual de estatística de Transtornos Mentais (DSM), da Ameri- can Psychiatric Association (1994) does for the psycholog- pode Psychiatric Association (1994) faz para o processo psi- ical disorders that disable human beings. distúrbios fisiológicos, que desativar os seres humanos.

The CSV O CSV describes and classifies strengths and virtues that enable descreve e classifica as forças e virtudes que permitem human thriving. humana prosperar. Although we were respectful of the DSM , Embora estivéssemos respeitosa da DSM, we attempted to avoid some of its problems by making tentou-se evitar alguns dos seus problemas, fazendo clear why some entries were included in the CSV and others claro por que algumas entradas foram incluídos no CSV e outros excluded, by regarding positive traits as individual differ- excluídos, por quanto os traços positivos como indivíduo dife- ences that exist in degrees rather than as all-or-nothing diferenças que existem em graus ao invés de tudo-ou-nada categories, and by developing reliable and valid assessment categorias, e com o desenvolvimento válido e avaliação fiável strategies (questionnaires, surveys, interviews, and infor- estratégias (questionários, inquéritos, entrevistas e infor- mant reports; Peterson, Park, & Seligman, 2005a). relatórios mant; Peterson, Park & Seligman, 2005a). The general scheme of the CSV relies on six overar- O regime geral da CSV invoca seis overar- ching virtues that almost every culture across the world ching virtudes que quase todas as culturas ao redor do mundo endorses: wisdom, courage, humanity, justice, temperance, subscreve: sabedoria, coragem, humanidade, justiça, temperança and transcendence (Dahlsgaard, Peterson, & Seligman, in e da transcendência (Dahlsgaard, Peterson & Seligman, em press). prelo). Under each virtue, we identified particular strengths No âmbito de cada força, identificamos pontos fortes that met the following criteria: que atenderam aos seguintes critérios: ● ● ubiquity—is widely recognized across cultures onipresença é amplamente reconhecida entre as culturas ● ● fulfilling—contributes to individual fulfillment, sat- cumprindo contribui para a realização individual, sentou- isfaction, and happiness broadly construed fação e felicidade sentido lato ● ● morally valued—is valued in its own right and not moralmente valorizado é valorizado em seu próprio direito e não as a means to an end como um meio para um fim ● ● does not diminish others—elevates others who wit- não diminui os outros, outros que eleva-wit ness it, producing admiration, not jealousy ness-lo, produzindo a admiração, não inveja ● ● nonfelicitous opposite—has obvious antonyms that nonfelicitous oposto tem antônimos óbvio que are “negative” são "negativos" ● ● traitlike—is an individual difference with demon- traitlike é uma diferença individual com o demônio strable generality and stability strable generalidade e estabilidade ● ● measurable—has been successfully measured by mensuráveis, tem sido sucesso medido pelo researchers as an individual difference pesquisadores como uma diferença individual ● ● distinctiveness—is not redundant (conceptually or distinção não é redundante (ou conceitualmente empirically) with other character strengths empiricamente) com as forças outro personagem ● ● paragons—is strikingly embodied in some paragons é notavelmente incorporada em alguns individuals indivíduos ● ● prodigies—is precociously shown by some children prodígios é precocemente demonstrado por algumas crianças or youths ou jovens ● ● selective absence—is missing altogether in some ausência seletiva é completamente ausente em alguns individuals indivíduos ● ● institutions—is the deliberate target of societal prac- instituições é o objectivo deliberado de práticas sociais, tices and rituals that try to cultivate it práticas e rituais que tentar cultivá-la Table 1 lays out the classification, which includes 24 A Tabela 1 apresenta a classificação, que inclui 24 strengths of character. força de seu caráter. Although we avoid a claim of uni- Apesar de evitar um pedido de uni- versality, a claim of ubiquity seems warranted by the versalidade, uma reivindicação da ubiquidade parece ser justificada pela evidence presented below. provas apresentadas abaixo. Each chapter in the CSV describes what is known and Cada capítulo do CSV descreve o que é conhecido e what is not known about each of the included strengths: que não se sabe sobre cada um dos pontos fortes foram: paradigm cases, consensual definition, historical and cross- casos paradigmáticos, uma definição consensual, histórica e trans- cultural background, measurement, correlations and conse- background cultural, a medição, as correlações e, conse- quences of having or lacking the strength, development, quências de ter ou sem força, o desenvolvimento, enabling and disabling conditions, gender differences, and habilitar e desabilitar as condições, as diferenças de gênero, e interventions that build the strength. intervenções que construir a força. We intend this volume Pretendemos neste volume to be a framework for conducting future research and ser uma estrutura para a realização de pesquisas futuras e creating new interventions. criação de novas intervenções. Three surprising empirical findings have already Três surpreendentes descobertas empíricas já emerged, First, we have discovered a remarkable similarity surgiu, primeiro, nós descobrimos uma semelhança notável in the relative endorsement of the 24 character strengths by em relação a aprovação das 24 forças de caráter por adults around the world and within the United States (Park, adultos em todo o mundo e dentro dos Estados Unidos (Park, Peterson, & Seligman, 2005a). Peterson & Seligman, 2005a). The most commonly en- O mais comumente en- dorsed (“most like me”) strengths, in 40 different countries, dorsed ("a maioria gosta de mim"), pontos fortes, em 40 diferentes países, from Azerbaijan to Venezuela, are kindness, fairness, au- do Azerbaijão para a Venezuela, a bondade, justiça, au- thenticity, gratitude, and open-mindedness, and the lesser thenticity, gratidão e mente aberta, eo menor strengths consistently include prudence, modesty, and self- consistentemente fortes incluem a prudência, modéstia e auto- regulation. regulamento. The correlations of the rankings from nation to As correlações entre as classificações de nação para nation are very strong, ranging in the .80s, and defy cul- nação são muito fortes, que vão nos 0,80 s, e desafiar cul- tural, ethnic, and religious differences. , Étnicas e religiosas diferenças culturais. The same ranking of A mesma classificação de greater versus lesser strengths characterizes all 50 US versus menor forças maiores caracteriza todos os 50 nos EUA states—except for religiousness, which is somewhat more estados, com exceção de religiosidade, que é um pouco mais evident in the South—and holds across gender, age, red evidente no Sul e mantém toda a sexo, idade, vermelho versus blue states, and education. versus estados azuis e educação. Our results may reveal Nossos resultados podem revelar Martin EP Martin EP Seligman Seligman 411 411 July–August 2005 Julho-agosto 2005 ● ● American Psychologist American Psychologist
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something about universal human nature and/or the char- algo sobre a natureza humana universal e / ou o char- acter requirements minimally needed for a viable society cional requisitos minimamente necessários para uma sociedade viável (cf. Bok, 1995). (Cf. Bok, 1995). Second, a comparison of the strengths profiles of US Em segundo lugar, uma comparação dos perfis de forças dos EUA adults and US adolescents revealed overall agreement on adultos e adolescentes dos EUA revelou um acordo global sobre ranking yet a noticeably lower agreement than that found ranking ainda um acordo notoriamente inferior do que a encontrada between US adults and adults in any other nation we have entre adultos dos EUA e adultos em qualquer outra nação, temos studied (Park, Peterson, & Seligman, 2005b). estudados (Park, Peterson & Seligman, 2005b). Hope, team- Esperança, equipa- work, and zest were more common among US youths than trabalho, entusiasmo e foram mais comuns entre os jovens dos EUA do que US adults, whereas appreciation of beauty, authenticity, adultos nos EUA, enquanto a apreciação da beleza, a autenticidade, leadership, and open-mindedness were more common liderança e espírito de abertura foram mais comuns among adults. entre os adultos. As we turn our attention to the deliberate Quando voltamos nossa atenção para a deliberada cultivation of character strengths, we should be as con- cultivo das forças de caráter, devemos ser como con- cerned with how to keep certain strengths from eroding on preocupadas com a forma de manter certas forças da erosão na the journey to adulthood as we are with how to build others a jornada para a vida adulta como estamos com a forma de construir outros from scratch (Park & Peterson, in press-b). a partir do zero (Park & Peterson, em press-b). Third, although part of the definition of a character Em terceiro lugar, embora parte da definição de um personagem strength is that it contributes to fulfillment, strengths “of força é que ela contribui para o cumprimento, pontos fortes "de the heart”—zest, gratitude, hope, and love—are more ro- o coração ", entusiasmo, gratidão, esperança e amor são mais ro- bustly associated with life satisfaction than are the more bustly associados à satisfação de vida são os mais cerebral strengths such as curiosity and love of learning forças cerebral como a curiosidade e gosto pela aprendizagem (Park, Peterson, & Seligman, 2004). (, Peterson Park & Seligman, 2004). We find this pattern Encontramos este modelo among adults and among youths as well as longitudinal entre os adultos e entre os jovens, bem como longitudinal evidence that these “heart” strengths foreshadow subse- evidências de que estes "coração" forças poste prenunciar- quent life satisfaction (Park et al., 2005b). satisfação com a vida freqüente (Park et al. 2005b). One more find- Mais um encontrar- ing to note: Self-regulation among parents, although not ING nota:-A auto-regulação entre os pais, embora não Table 1 Tabela 1 Classification of 6 Virtues and 24 Character Strengths (Peterson & Seligman, 2004) Classificação das Virtudes 6 e 24 caracteres Fortes (Peterson & Seligman, 2004) Virtue and strength Força e resistência Definition Definição 1. 1. Wisdom and knowledge A sabedoria eo conhecimento Cognitive strengths that entail the acquisition and use of knowledge capacidades cognitivas que implicam a aquisição e utilização de conhecimentos Creativity Criatividade Thinking of novel and productive ways to do things Pensando em formas novas e produtivas de fazer as coisas Curiosity Curiosidade Taking an interest in all of ongoing experience Ter interesse em todas as experiências em curso Open-mindedness Mente aberta Thinking things through and examining them from all sides Pensar e analisar as coisas através de todos os lados Love of learning Amor de aprendizagem Mastering new skills, topics, and bodies of knowledge Dominar novas habilidades, os tópicos e corpos de conhecimento Perspective Perspectivas Being able to provide wise counsel to others Ser capaz de fornecer um conselho sábio para os outros 2. 2. Courage Coragem Emotional strengths that involve the exercise of will to accomplish goals forças emocionais que envolvem o exercício da vontade para atingir objetivos in the face of opposition, external or internal em face da oposição, interna ou externa Authenticity Autenticidade Speaking the truth and presenting oneself in a genuine way Falar a verdade e apresentar-se de uma forma genuína Bravery Bravura Not shrinking from threat, challenge, difficulty, or pain Não encolhimento da ameaça, desafio, dificuldade ou dor Persistence Persistência Finishing what one starts Finalizando o que se inicia Zest Entusiasmo Approaching life with excitement and energy Abordando a vida com entusiasmo e energia 3. 3. Humanity Humanidade Interpersonal strengths that involve “tending and befriending” others forças interpessoais que envolvem "cuidar e fazer amizade com os" outros Kindness Bondade Doing favors and good deeds for others Fazendo favores e boas ações para os outros Love Amor Valuing close relations with others Valorizando relações estreitas com os outros Social intelligence Inteligência Social Being aware of the motives and feelings of self and others Estar ciente dos motivos e sentimentos de si e dos outros 4. 4. Justice Justiça Civic strengths that underlie healthy community life Civic forças que sustentam a vida comunitária saudável Fairness Equidade Treating all people the same according to notions of fairness and justice Tratar todas as pessoas o mesmo de acordo com as noções de eqüidade e justiça Leadership Liderança Organizing group activities and seeing that they happen Organizar as atividades do grupo e vendo que eles acontecem Teamwork Trabalho em equipe Working well as member of a group or team Trabalhando bem como membro de um grupo ou equipe 5

. 5. Temperance

Temperança

Strengths that protect against excess Forças que protegem contra o excesso de Forgiveness Perdão Forgiving those who have done wrong Perdoar aqueles que têm feito de errado Modesty Modéstia Letting one's accomplishments speak for themselves

É um realizações Deixando falam por si Prudence Prudência Being careful about one's choices; not saying or doing things that might O cuidado com suas escolhas, não dizer ou fazer coisas que possam later be regretted depois se lamentar Self-regulation Auto-regulação Regulating what one feels and does Regulando o que sente e faz 6. 6. Transcendence

Transcendência Strengths that forge connections to the larger universe and provide Pontos fortes que as ligações para forjar um universo maior e fornecer meaning significado Appreciation of beauty and excellence Apreciação da beleza e excelência Noticing and appreciating beauty, excellence, and/or skilled Perceber e apreciar a beleza, a excelência, e / ou especializados performance in all domains of life desempenho em todos os domínios da vida Gratitude Gratidão Being aware of and thankful for the good things that happen Estar atento e grato pelas coisas boas que acontecem Hope Esperança Expecting the best and working to achieve it Esperar o melhor e trabalhar para alcançá-lo Humor Humor Liking to laugh and tease; bringing smiles to other people Gostar de rir e tease; trazendo sorrisos para outras pessoas

Religiousness

Religiosidade

Having coherent beliefs about the higher purpose and meaning of life Tendo crenças coerentes sobre o maior propósito e significado da vida 412 412 July–August 2005 Julho-agosto 2005 ●

● American Psychologist American Psychologist
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strongly associated with parental life satisfaction, is posi- fortemente associadas com a satisfação de vida dos pais, é po- tively linked to the life satisfaction of their children (Park mente ligada à satisfação com a vida de seus filhos (Parque & Peterson, in press-a). & Peterson, em press-a). Meetings, Centers, and Courses Reuniões, Centros e Cursos Well-attended scholarly meetings on positive psychology Bem freqüentado encontros acadêmicos em psicologia positiva occur regularly. ocorrem regularmente. For example, in October 2004, over 390 Por exemplo, em outubro de 2004, mais de 390 positive psychologists from 23 countries attended the Third psicólogos positivo de 23 países participaram da Terceira Annual International Positive Psychology Summit in Psicologia Positiva Cimeira Internacional Anual em Washington, DC. Washington, DC. The European Network of Positive Psy- A Rede Europeia de Psy-positivos chology sponsored its second conference in July 2004 in chology patrocinou sua segunda conferência, em julho de 2004, em Italy, which was attended by 300 people from all over the Itália, que foi assistido por 300 pessoas de todo o world. mundo. Young researchers apply to attend the annual sum- Jovens pesquisadores aplicam a participar na Conferência Anual soma- mer Positive Psychology Institute, a week-long program in mer Instituto de Psicologia Positiva, um longo programa de semana em which researchers at an early stage in their careers ex- que os pesquisadores em uma fase inicial em suas carreiras ex- change ideas and receive guidance from more senior fig- Troque ideias e receber orientações mais altos de figueira ures in positive psychology. mentos em psicologia positiva. From May 15 to June 30 of De 15 de Maio a 30 de junho 2005, 2006, and 2007, Medici II will be held at the Uni- 2005, 2006 e 2007, Médici II será realizada na Uni- versity of Pennsylvania; there, dozens of scientists and Pensilvânia; lá, dezenas de cientistas e scholars will gather to work together on five projects: (a) estudiosos irão se reunir para trabalhar juntos em cinco projetos: (a) productivity and health as a function of happiness; (b) produtividade e saúde em função da felicidade, (b) national well-being indices; (c) spirituality and successful nacional, sendo os índices de bem, (c) a espiritualidade e bem-sucedida aging; (d) psychological capital; and (e) positive psychol- envelhecimento; (d) o capital psicológico, e (e) positiva psicologia e ogy Web sites in Chinese and Spanish and ultimately for all logia sites em chinês e espanhol e, finalmente, para todos os major language groups. principais grupos lingüísticos. The Positive Psychology Network funds more than 50 A Psicologia Positiva fundos de rede mais de 50 research groups involving more than 150 scientists from grupos de pesquisa envolvendo mais de 150 cientistas de universities all over the world. universidades de todo o mundo. The first Positive Psychol- A Positivo Psychol primeira ogy Centers (at the University of Pennsylvania, the Uni- Centros nologia (da Universidade da Pensilvânia, a Uni- versity of Michigan, the University of Illinois, and Clar- versidade de Michigan, da Universidade de Illinois, e Clar- emont Graduate University) now exist. emont Graduate University) já existem. Positive psychology courses at both the undergraduate Positivo cursos de psicologia, tanto na graduação and graduate levels are now offered at several dozen US e pós-graduação são oferecidos em várias dezenas EUA universities and in Europe, exposing students to the idea universidades e na Europa, expondo os alunos à idéia that it makes sense to study what is right about people in que não faz sentido estudar o que é certo sobre pessoas em addition to what is wrong. Além de que é errado. Martin Seligman and Ben Dean Martin Seligman e Dean Ben offered a 48-hour telephone course, Authentic Happiness ofereceu uma hora de telefone curso-48, Authentic Happiness Coaching, on the principles, tests, and interventions in Coaching, sobre os princípios, testes e intervenções em positive psychology. psicologia positiva. More than 1,000 people participated, Mais de 1.000 pessoas participaram, including clinical and counseling psychologists, coaches, incluindo aconselhamento e psicólogos clínicos, técnicos, educators, psychiatrists, physicians, and personnel manag- educadores, psiquiatras, médicos e pessoal de gestão in- ers. ers. The first master's degree will be offered by the Uni- primeiro mestrado A será oferecido pela Uni- versity of Pennsylvania, a Master of Applied Positive Psy- da Pensilvânia, um Master of Applied Positivo Psy-versidade chology, starting in September 2005. psicologia, a partir de setembro de 2005. Within one month of Dentro de um mês announcing the existence of the degree, over 200 applica- anunciar a existência do curso, mais de 200 aplicações, tions were filed. ções foram arquivados. Widespread dissemination of positive psychology re- Ampla divulgação da psicologia positiva re- search means that the general psychological community is pesquisa significa que a comunidade em geral é psicológica beginning to understand that respectable science can be começando a compreender que a ciência pode ser respeitável conducted on the positive side of life. realizada no lado positivo da vida. Web sites devoted to sites dedicados aos positive psychology are burgeoning, and some of the most psicologia positiva, são crescentes, e alguns dos mais popular include www.apa.org/science/positivepsy.html, populares incluem www.apa.org / ciência / positivepsy.html, www.bus.umich.edu/Positive/, www.reflectivehappiness www.bus.umich.edu/Positive/, www.reflectivehappiness .com, and www.positivepsychology.org/. . Com, e www.positivepsychology.org/. A positive psy- Um psy positiva chology listserv can be joined at www.positivepsychology listserv chology podem ser unidas em www.positivepsychology .org/pospsy.htm#PP%20Listserve. .org / pospsy.htm #% PP 20Listserve. There has been strong Houve forte media interest in positive psychology, with hundreds of o interesse da mídia em psicologia positiva, com centenas de newspaper and magazine articles appearing all over the jornais e revistas que aparecem em todo o world. Time Magazine devoted its cover and almost its mundo. Time Magazine dedicou sua capa e quase a sua entire January 17, 2005 issue to the scientific advances and Toda janeiro 17, 2005 a questão dos avanços científicos e practice implications of the field. implicações práticas do campo. Funders have been generous. Fundadores tem sido generosa. Atlantic Philanthropies, Filantropia atlânticas, the Annenberg Foundation, Sunnylands Trust, the Mayer- da Fundação Annenberg, Confiança Sunnylands, o Mayer- son Foundation, the Templeton Foundation, the Hovey filho, Fundação Templeton, o Hovey Foundation, the Gallup Foundation, the US Department of Fundação, a Fundação Gallup, os EUA Departamento de Education, and others have made substantial grants to Educação, e outros fizeram concessões substanciais à support the scientific research and the dissemination of the apoiar a investigação científica ea divulgação da findings. achados. Interventions Intervenções We focus the rest of this article on the efficacy of psycho- Focamos o resto deste artigo sobre a eficácia de psico- logical interventions to increase individual happiness, in intervenções lógico para aumentar a felicidade individual, em many ways the bottom line of work in positive psychology. muitas formas, a linha de fundo do trabalho em psicologia positiva. First, a caveat about the word happiness itself: We work Primeiro, uma ressalva sobre a palavra felicidade em si: Trabalhamos under the assumption that happiness is a scientifically sob a suposição de que a felicidade é cientificamente unwieldy term and that its serious study involves dissolving conceito abrangente e que o seu estudo sério envolve a dissolução the term into at least three distinct and better-defined routes o prazo em pelo menos três e mais bem definidas rotas distintas to “happiness” (Seligman, 2002): (a) positive emotion and a "felicidade" (Seligman, 2002): (a) as emoções positivas e pleasure (the pleasant life); (b) engagement (the engaged prazer (a vida agradável), (b) envolvimento (os noivos life); and (c) meaning (the meaningful life). vida), e (c) significado (sentido da vida). Our recent Nosso recente research suggests that people reliably differ according to a pesquisa sugere que as pessoas de forma confiável diferem de acordo com the type of life that they pursue and, further, that the most o tipo de vida que elas busquem e, ainda, que a maioria satisfied people are those who orient their pursuits toward pessoas satisfeitas são aqueles que orientam as suas actividades para all three, with the greatest weight carried by engagement todos os três, com o maior peso carregado por um envolvimento and meaning (Peterson, Park, & Seligman, 2005b). e significado (Peterson, Park & Seligman, 2005b). We Nós continue to use the word happiness , but only in the atheo- continuar a usar a palavra felicidade, mas apenas no atheo- retical sense of labeling the overall aim of the positive sentido teórico da rotulagem o objectivo global do positivo psychology endeavor and referring jointly to positive emo- esforçar psicologia e referindo conjuntamente emo positiva tion, engagement, and meaning. ção, engajamento e significado. One nonobvious reason to be interested in interven- Uma razão para não óbvios estar interessado em interven- tions that build happiness is that happiness is not an epi- ções que constroem a felicidade é que a felicidade não é um epi- phenomenon. fenômeno. An important fact that has emerged in the last Um fato importante que surgiu nos últimos few years is that happiness is causal and brings many more alguns anos é que a felicidade é causal e traz muito mais Tracy A. Tracy A. Steen Steen 413 413 July–August 2005 Julho-agosto 2005 ● ● American Psychologist American Psychologist
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benefits than just feeling good. benefícios do que apenas um sentimento bom. Happy people are healthier, As pessoas felizes são mais saudáveis, more successful, and more socially engaged, and the causal mais sucesso, e mais socialmente engajado, e do nexo causal direction runs both ways (Lyubomirsky, King, & Diener, in direção corre nos dois sentidos (Lyubomirsky, King & Diener, em press). prelo). We look forward to continued research on the Estamos ansiosos para a pesquisa continuada sobre a correlates and consequences of happiness. correlatos e conseqüências da felicidade. The causal effi- A eficiência causal cacy of happiness has focused our research group on one cacy da felicidade tem focado o nosso grupo de pesquisa sobre um practical matter: interventions that build happiness. questão prática: intervenções que constrói a felicidade. Can Positive Psychology Make Pode Psicologia Positiva Make People Lastingly Happier? As pessoas mais felizes forma duradoura? From the Buddha, through the human potential movement A partir do Buda, através do potencial do movimento humano of the 1960s, through the pioneering work of Michael da década de 1960, através do trabalho pioneiro de Michael Fordyce (1977, 1983), through the self-improvement in- Fordyce (1977, 1983), através da melhoria da auto-in- dustry of the 1990s, at least 100 “interventions” claiming to Indústria da década de 1990, pelo menos 100 "intervenções" que reivindicam increase happiness lastingly have been proposed. aumentar a felicidade duradoura têm sido propostas. We have Temos collected these and have distilled about 40 of them into a coletadas as mesmas e destilada cerca de 40 deles em um form that is replicable and capable of being presented in a forma que seja replicável e capaz de ser apresentado em uma manual. manual. Which of these interventions really work, and Qual destas intervenções realmente funciona, e which are at best placebos? que estão em melhor placebos? A royal road of a method for answering questions like A estrada real de um método para responder a perguntas como these with respect to medication or psychotherapy already destes com relação à medicação ou psicoterapia já exists—the random-assignment, placebo-controlled design existe, a atribuição aleatória, controlado por placebo design (RCT, or randomized controlled trial)—and the very same (RCT, ou ensaio clínico controlado randomizado) e os mesmos method can be used to validate what, if anything, builds the método pode ser usado para validar o que, se alguma coisa, constrói o positive side of life. lado positivo da vida. We began our work in this area by Nós começamos o nosso trabalho nesta área, teaching these exercises first to students in undergraduate and ensinar esses primeiros exercícios para os alunos de graduação e graduate courses and then to a wide variety of mental health cursos de graduação e, em seguida, para uma grande variedade de saúde mental professionals in a telephone course. profissionais em um curso por telefone. We saw so many power- Nós vimos muitos poder assim ful case studies (in which the testimonial word life-changing estudos de caso ful (em que a palavra vida testemunho de mudança kept appearing spontaneously) that we were inspired to try out continuam aparecendo espontaneamente) que foram inspirados para tentar the interventions in them in RCTs and determine if they as intervenções neles RCTs e determinar se eles worked when subjected to rigorous testing. trabalhou quando submetido a testes rigorosos. We also considered the possibility that there would be Consideramos também a possibilidade de que haveria no exercises that would make people lastingly happier. sem exercícios que tornaria as pessoas mais felizes e duradouros. Research into the hedonic treadmill, adaptation, and the A investigação sobre a esteira hedonista, adaptação e heritability of positive affectivity has implied that people herdabilidade de afetividade positiva fez com que as pessoas adapt rapidly to positive changes in their world and soon adaptar rapidamente às mudanças positivas em seu mundo e em breve return to their baseline levels of happiness (Brickman & retorno à linha de base os níveis de felicidade (Brickman & Campbell, 1971; Kahneman, 1999; Lykken & Tellegen, Campbell, 1971; Kahneman, 1999; Lykken & Tellegen, 1996). , 1996). But because of the power of the case history Mas por causa do poder da história do caso anecdotes we encountered, we decided to persist and to put anedotas que encontramos, decidimos persistir e colocar the interventions to the random-assignment, placebo-con- as intervenções para a atribuição aleatória, placebo-con- trolled test. teste controlado. We now detail the efficacy of five exercises that we Nós agora detalhe a eficácia de cinco exercícios que nós have so far put to this test. Até agora, colocar a este ensaio. First, we address two method- Primeiro, vamos abordar o método dois- ological issues: (a) how we measured happiness and de- questões metodológicas: (a) a forma como nós medimos a felicidade ea de- pression and (b) how we delivered the intervention and pressão e (b) a forma como entregamos a intervenção e collected outcome data via the Internet. coletados dados sobre os resultados via Internet. Measuring Happiness and Depression Medição de felicidade e depressão Measuring depression was straightforward. depressão foi de medição direta. We used the Utilizou-se o Center for Epidemiological Studies–Depression Scale Centro de Estudos Escala de Depressão Epidemiológica (CES-D) symptom survey (Radloff, 1977). (CES-D) levantamento de sintomas (Radloff, 1977). After surveying Após o levantamento existing measurements of happiness, however, we could existentes medições de felicidade, no entanto, poderíamos find no parallel symptom survey of all three forms of encontrar nenhum sintoma pesquisa paralela de todas as três formas de happiness (positive emotion, engagement, and meaning). felicidade (emoção positiva, engajamento e significado). There exist useful measures of general happiness (eg, Existem medidas úteis de felicidade geral (por exemplo, Fordyce, 1977; Lyubomirsky & Lepper, 1999), but these Fordyce, 1977; Lyubomirsky & Lepper, 1999), mas estes do not allow researchers to make finer distinctions in levels não permitir que os investigadores a fazer distinções mais precisas dos níveis de of happiness, especially at the upper end of the scale; de felicidade, especialmente na extremidade superior da escala; scores are skewed and thereby impose a low ceiling. pontuações são distorcidas e, assim, impor um teto baixo. Nor Nem do these measures include all of the “symptoms” of the essas medidas incluem todos os "sintomas" da pleasant life, the engaged life, and the meaningful life. vida agradável, a vida comprometida ea vida significativa. In order to capture the week-by-week upward changes in A fim de captar a semana a semana mudanças em alta happiness that we thought might occur following our happi- felicidade que nós pensamos que poderia ocorrer após a nossa felici- ness interventions, we created a new measure, the Steen intervenções de negócio, nós criamos uma nova medida, o Steen Happiness Index (SHI). Índice de Felicidade (SHI). We used as our explicit model the Utilizamos o nosso modelo explícito do Beck Depression Inventory (BDI; Beck, Ward, Mendelson, Inventário Beck de Depressão (BDI, Beck, Ward, Mendelson, Mock, & Erbaugh, 1961). Mock & Erbaugh, 1961). Just as the BDI is sensitive to Assim como o BDI é sensível à changes in depressive symptoms, we created the SHI to be mudanças na sintomatologia depressiva, criamos o SHI ser sensitive to changes, particularly upward changes, in happi- sensíveis às mudanças, especialmente as mudanças para cima, em felici- ness levels. níveis de negócio. The SHI contains 20 items and requires partici- A SHI contém 20 itens e exige partici- pants to read a series of statements and pick the one from each calças para ler uma série de declarações e pegar uma de cada group that describes them at the present time. grupo que descreve-los no tempo presente. The items on the Os itens do SHI reflect the three kinds of happy lives (the pleasant life, the SHI refletem os três tipos de vida feliz (a vida agradável, o engaged life, and the meaningful life): experiencing and sa- vida engajada, ea vida com significado): experimentar e sa- voring pleasures, losing the self in engaging activities, and voring prazeres, perdendo o auto de atividades envolventes e participating in meaningful activities. participação em atividades significativas. Response choices range opções de resposta variam from a negative (1) to an extreme positive (5), as in the a partir de um negativo (1) a um extremo positivo (5), como no following example: seguinte exemplo: A. Most of the time I am bored. A. Na maioria das vezes eu estou entediado. (1) (1) B. Most of the time I am neither bored nor interested in what I am B. Na maioria das vezes eu não sou nem aborrecido, nem interessado no que eu sou doing. fazendo. (2) (2) C. Most of the time I am interested in what I am doing. C. Na maioria das vezes eu estou interessado no que estou fazendo. (3) (3) D. Most of the time I am quite interested in what I am doing. D. Na maioria das vezes eu estou muito interessado no que estou fazendo. (4) (4) E. Most of the time I am fascinated by what I am doing. E. Na maioria das vezes eu sou fascinado pelo que eu estou fazendo. (5) (5) Pilot work with several hundred adult respondents trabalho piloto com várias centenas de pessoas adultas showed that scores on this measure converged substantially mostrou que pontuações nesta medida convergente substancialmente with scores on other measures of happiness ( r com os escores em outras medidas de felicidade (r .79 with 0,79 com Lyubomirsky & Lepper's [1999] General Happiness Scale, Lyubomirsky & Lepper é [1999] escala de felicidade geral, and r e r .74 with Fordyce's [1977] Happiness Scale), as 0,74 com 1977] Fordyce [Escala da Felicidade), com a would be expected, but that they were, as we hoped, more seria de esperar, mas que eram, como nós esperávamos, mais Nansook Nansook Park Park 414 414 July–August 2005 Julho-agosto 2005 ● ● American Psychologist American Psychologist
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bell-shaped. em forma de sino. Furthermore, changes in SHI scores across a Além disso, as mudanças nos escores de SHI através de uma one-week period were sensitive to the self-reported occur- período de uma semana, foram sensíveis à auto-referida ocorre- rence of positive and negative events, even when prior SHI ocorrência de eventos positivos e negativos, mesmo quando SHI prévia scores were controlled. escores foram controladas. Internet-Based Interventions Baseado em intervenções Internet We used the Internet to recruit participants, to deliver the Nós usamos a Internet para recrutar participantes, para entregar o intervention, and to collect our data (Prochaska, Di- intervenção, e para coletar os dados (Prochaska, Di- Clemente, Velicer, & Rossi, 1993). Clemente, Velicer & Rossi, 1993). At this stage in our Nesta fase da nossa intervention research, this convenience sample served our pesquisa de intervenção, esta amostra de conveniência servido o nosso purposes well, because on average we have 300 new regis- efeitos bem, porque, em média, temos 300 regis-novo trants every day to our Web site (www.authentichappiness trants todos os dias para o nosso site (www.authentichappiness .org), which contains many of the positive questionnaires . Org), que contém muitos dos questionários positiva for free. gratuitamente. But we also believe that this sample may be at Mas também acreditamos que esta amostra pode ser em least equal to, and perhaps superior to, college sophomores pelo menos igual, e talvez superior ao do segundo ano da faculdade, or clinic volunteers in its scientific justification. ou voluntários clínica em sua justificação científica. One small Um pequeno advantage of collecting data via the Internet is that it vantagem de coletar dados através da Internet é que ela obviates data entry by the researcher (and associated hu- evita a entrada de dados pelo pesquisador (e hu-associados man error). homem de erro). One larger advantage is substantial cost-effec- Uma grande vantagem é considerável relação custo-eficácia, tiveness in large-sample studies. tividade da amostra em estudos de grande porte. After one pays for Web Depois de um paga para Web site development and maintenance, there are virtually no desenvolvimento de sites e manutenção, praticamente não existem additional costs to data collection for adequately powered custos adicionais para a coleta de dados para alimentação adequada studies, and we have offered the use of our Web site to estudos, e nós oferecemos o uso de nosso Web site interested researchers. pesquisadores interessados. Much more scientifically important, and controversial, Muito mais cientificamente importante, e controversa, is the possibility of biased sampling. é a possibilidade de viés de amostragem. Gosling, Vazire, Sriv- Gosling, Vazire, Sriv- astava, and John (2004) compared survey data collected via astava, e John (2004) comparou os dados coletados por meio de inquérito the Internet with survey data collected via traditional meth- Internet com dados de pesquisa coletados por meio de métodos tradicionais, ods. ods. They concluded that (a) Internet data are just as Eles concluíram que: a) dados da Internet (são tão diverse as data collected via traditional methods, (b) par- diversos como os dados recolhidos através de métodos tradicionais, (b) par- ticipants who voluntarily participate in Web-based studies pantes que, voluntariamente, participar de estudos baseados em Web are no more psychologically disturbed than traditional par- não são mais psicologicamente perturbado ao par tradicional ticipants, and (c) participants in Internet studies are no less participantes, e (c) Os participantes nos estudos de Internet não são menos likely to take the study seriously or to provide accurate susceptíveis de levar o estudo a sério ou para fornecer informações precisas information than are participants in traditional samples. informações que são participantes de amostras tradicional. We Nós believe our sample is biased but in a relevant direction. acreditamos que nossa amostra é tendenciosa, mas em um sentido relevante. It É is tilted toward those who want to become happier, pre- se inclina para aqueles que querem se tornar mais feliz, pré- cisely those who are the ultimate target of our interven- precisamente aqueles que são o alvo final de nossa intervenção tions. ções. We would not want to generalize our findings to Nós não queremos generalizar nossos resultados para people who do not want to become happier or to people pessoas que não querem se tornar mais feliz ou a pessoas who have to be coerced into taking psychological tests. que têm de ser coagido a fazer testes psicológicos. On Em the basis of these considerations, we chose to use the Com base nestas considerações, optamos por utilizar a Internet. Internet. Procedure Processo For our first large RCT, we designed five happiness exer- Para o nosso grande primeiro RCT, nós projetamos cinco exercícios felicidade cises and one placebo control exercise. exercícios e um exercício de controle com placebo. Each exercise was Cada exercício foi delivered via the Internet and could be completed within entregues através da Internet e pôde ser concluído dentro one week. uma semana. One of these exercises focused on building Um destes exercícios centrados na construção gratitude, two focused on increasing awareness of what is gratidão, dois focada em aumentar a consciência do que é most positive about oneself, and two focused on identifying mais positiva sobre si mesmo, e dois com foco na identificação strengths of character. força de seu caráter. In a randomized, placebo-controlled Em um estudo randomizado, controlado por placebo study, we compared the effects of these exercises with estudo, foram comparados os efeitos desses exercícios com those of what we thought would be a plausible placebo aqueles de nós que pensei que seria um placebo plausível control: journaling for one week about early memories. controle: diário de uma semana sobre memórias de infância. We Nós followed our participants for six months, periodically mea- seguido participantes, por seis meses, periodicamente mea- suring symptoms of both depression and happiness. suring sintomas de depressão e felicidade. We recruited a convenience sample from among vis- Nós recrutou uma amostra de conveniência entre vis- itors to the Web site created for Seligman's (2002) book tamente os visitantes para o site criado para (2002), livro de Seligman Authentic Happiness by creating a link called “Happiness Felicidade autêntica, criando um link chamado "Felicidade Exercises.” The study was described on the site as an Exercícios. "O estudo foi descrito no site como um opportunity to help test new exercises designed to increase oportunidade de ajudar a testar novos exercícios destinados a aumentar happiness. felicidade. Over the course of approximately one month, Ao longo de aproximadamente um mês, we recruited 577 adult participants, 42% male and 58% Foram recrutados 577 participantes adultos, 42% do sexo masculino e 58% female. feminino. Almost two thirds of the participants (64%) were Quase dois terços dos participantes (64%) foram between the ages of 35 and 54 years. entre as idades de 35 e 54 anos. Of the participants Dos participantes surveyed, 39% had a degree from a four-year college, and pesquisados, 39% tinham um diploma de uma faculdade de quatro anos, e 27% had some graduate school education. 27% tinham alguma educação pós-graduação. Notably, only Notadamente, apenas 4% of the participants did not have education or vocational 4% dos participantes não tiveram educação ou formação profissional training after high school, another limit on the generaliz- formação pós-secundária, um outro limite na generaliz- ability of our findings. capacidade dos nossos achados. Consistent with their reported levels Coerente com seus níveis reportados of education, approximately three fourths of the partici- da educação, cerca de três quartos dos partici- pants classified their income levels as “average” or above. calças classificados os seus níveis de renda como "médio" ou superior. The sample was largely White (77%). A amostra era predominantemente branca (77%). Visitors to the site were told that the exercise they Os visitantes do site disseram que o exercício que were to receive was not guaranteed to make them happier estavam a receber não era garantido para torná-los mais felizes and that they might receive an inert (placebo) exercise. e que eles poderiam receber um placebo inerte) exercício (. We Nós did not offer any initial financial incentives for doing the não oferece qualquer incentivo financeiro inicial para fazer o exercises. exercícios. In order to ensure good follow-up, we did tell A fim de assegurar um bom acompanhamento, fizemos dizer participants, however, that upon completion of follow-up participantes, no entanto, que após a conclusão do acompanhamento tests at one week, one month, three months, and six months testes em uma semana, um mês, três meses e seis meses after completing the exercise, they would be entered into a após a conclusão do exercício, seriam inseridos em um lottery. loteria. The lottery prizes included one $500 award and Os prêmios de loteria inclui um prêmio de US $ 500 e three $100 awards. três prêmios de US $ 100. After participants agreed to the terms presented, they Depois os participantes concordaram com os termos apresentados, eles answered a series of basic demographic questions and respondeu a uma série de questões básicas demográficas e completed two questionnaires, the SHI and the CES-D, as completaram dois questionários, o GKV e do CES-D, como already described. já descritos. Then participants received a randomly Em seguida, os participantes receberam aleatoriamente assigned exercise. atribuído o exercício. Participants were encouraged to print Os participantes foram incentivados para imprimir out or write down the instructions for their exercise and to fora ou anote as instruções para o seu exercício e keep them accessible during the week to come. mantê-los acessíveis durante a semana para vir. They were Eles foram instructed to return to the Web site to complete follow-up instruídos a retornar ao site para acompanhamento completo questionnaires after completing their assigned exercise. questionários após completar o seu exercício atribuído. Christopher Christopher Peterson Peterson 415 415 July–August 2005 Julho Agosto-2005 ● ● American Psychologist American Psychologist
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Participants received reminder e-mails. Os participantes receberam lembrete de e-mails. The first O primeiro reminder, sent early in the week, repeated the instruc- lembrete, enviado no início da semana, repetiu a ins- tions for their assigned exercise. ções para o seu exercício atribuído. They were also given Elas também receberam contact information and encouraged to contact the re- informações de contato e incentivados a contactar a re- searchers with any questions or concerns. pesquisadores com dúvidas ou preocupações. The second A segunda reminder e-mail, sent later in the week, reminded par- lembrete de e-mail, enviado no final da semana, lembrou par- ticipants to return to the Web site for the follow-up participantes a retornar ao site para o acompanhamento questionnaires: “Thank you again for participating in our questionários: "Mais uma vez obrigado por participar do nosso study. estudo. Please remember to return to [url] by [relevant Lembre-se de voltar ao [url] por [relevantes date] to give us feedback about your exercise and to Data], para nos dar feedback sobre o seu exercício e complete follow-up questionnaires.” acompanhamento completo de questionários. " When participants returned to the Web site after per- Quando os participantes retornaram para o site, após per- forming their exercise, they completed the same measures formando o seu exercício, eles completaram as mesmas medidas of happiness and depression administered at pretest. de felicidade e depressão administrado em pré-teste. In Em addition, participants answered a manipulation check ques- Além disso, os participantes responderam a um questionário de seleção de manipulação tion to assess whether they had in fact completed the ção para avaliar se eles tinham, de facto, completou o exercise as instructed during the relevant time period exercício conforme as instruções durante o período de tempo relevante (scored yes or no ). (Marcado sim ou não). Of the 577 participants who completed baseline ques- Dos 577 participantes que terminaram ques-base tionnaires, 411 (71%) completed all five follow-up assess- questionários, 411 (71%) completaram os cinco seguimento-avaliação ments. mentos. Participants who dropped out of the study did not differ Os participantes que saíram do estudo não diferiram from those who remained on their baseline happiness or daqueles que permaneceram na sua felicidade de base ou depression scores, nor was there differential dropout from the escores de depressão, nem houve abandono do diferencial six exercises. seis exercícios. We include in our analyses only those partici- Nós incluímos em nossas análises apenas os partici- pants who completed all follow-up questionnaires. calças que completou todos os questionários de seguimento. 1 1 Detailed descriptions of the exercises are available As descrições detalhadas dos exercícios estão disponíveis from us upon request. de nós, mediante solicitação. However, the following paragraphs No entanto, os seguintes números present overviews of each: súmulas presente de cada um: Placebo control exercise: Early memories. Placebo exercer o controle: memórias de infância. Participants were asked to write about their early memories Os participantes foram convidados a escrever sobre suas memórias de infância every night for one week. todas as noites durante uma semana. Gratitude visit. Participants were given one visita de gratidão. Os participantes receberam um week to write and then deliver a letter of gratitude in person semana para escrever e, em seguida, entregar uma carta de agradecimento em pessoa to someone who had been especially kind to them but had a alguém que tinha sido especialmente bom para eles, mas tinha never been properly thanked. nunca foram devidamente agradecidos. Three good things in life. Participants were Três coisas boas da vida. Os participantes foram asked to write down three things that went well each day and pediu para escrever três coisas que correram bem e cada dia their causes every night for one week. suas causas, todas as noites durante uma semana. In addition, they were Além disso, foram asked to provide a causal explanation for each good thing. solicitado a fornecer uma explicação causal para cada coisa boa. You at your best. Participants were asked to Está no seu melhor. Os participantes foram convidados a write about a time when they were at their best and then to escrever sobre um tempo quando estava no seu melhor e depois reflect on the personal strengths displayed in the story. reflectir sobre as vantagens pessoais exibidas na história. They were told to review their story once every day for a Eles foram orientados a rever a sua história a cada dia para um week and to reflect on the strengths they had identified. semana e para refletir sobre as forças que haviam identificado. Using signature strengths in a new way. Usando os pontos fortes da assinatura de uma nova maneira. Participants were asked to take our inventory of character Os participantes foram convidados a tomar o nosso estoque de caráter strengths online at www.authentichappiness.org and to re- fortes on-line em www.authentichappiness.org e re- ceive individualized feedback about their top five (“signa- feedback individualizado ceive sobre seus cinco (signa- ture”) strengths (Peterson et al., 2005a). ture "), fortes (Peterson et al., 2005a). They were then Eles foram então asked to use one of these top strengths in a new and pediu para usar uma destas forças de topo em um novo e different way every day for one week. maneira diferente a cada dia por uma semana. Identifying signature strengths. This exer- Identificar pontos fortes assinatura. Este exer- cise was a truncated version of the one just described, cício foi uma versão truncada do que acabamos de descrever, without the instruction to use signature strengths in new sem as instruções para usar os pontos fortes assinatura em Nova ways. maneiras. Participants were asked to take the survey, to note Os participantes foram convidados a participar da pesquisa, a nota their five highest strengths, and to use them more often seus cinco maiores forças, e para usá-los com mais freqüência during the next week. durante a próxima semana. Results of the Interventions Resultados das intervenções Two of the exercises— using signature strengths in a new Dois dos exercícios usando forças assinatura de um novo way and three good things —increased happiness and de- forma e três coisas aumentou felicidade boa e de- creased depressive symptoms for six months. vincado sintomas depressivos durante seis meses. Another ex- Outro ex- ercise, the gratitude visit , caused large positive changes for ercise, a visita de gratidão, causou grandes mudanças positivas para one month. um mês. The two other exercises and the placebo control Os dois outros exercícios eo controle de placebo created positive but transient effects on happiness and criado, mas transitória efeitos positivos sobre a felicidade e depressive symptoms. sintomas depressivos. Not surprisingly, the degree to Não surpreendentemente, o grau de which participants actively continued their assigned exer- qual os participantes ativamente continuaram seu exer-atribuído cise on their own and beyond the prescribed one-week period mediated the long-term benefits. Here are more details. Using analyses of variance (ANOVAs) followed by planned contrasts, we compared the scores of participants across the following time points: pretest, immediate posttest (after doing their exercise for one week), one week after the posttest, one month after the posttest, three months after the posttest, and six months after the posttest. Figures 1 and 2 show the happiness and depression scores of participants by assigned exercise. Sample sizes for each condition are shown in these figures as well as effect sizes associated with statistically signifi- cant ( p .05) contrasts for the intervention group between baseline scores and those at the different follow-ups. 2 2 An overall ANOVA for happiness scores (six condi- tions ções six time periods) showed significant effects for time, F (5, 2025) 26.38, p .001, and for the Condi- tion ção Time interaction, F (25, 2025) 12.38, p .001. 0,001. Similar effects were found for depression scores: a signif- icant effect for time, F (5, 2025) 39.77, p .001, and a significant Condition Time interaction, F (25, 2025) 5.21, p .001. 0,001. Participants in all conditions (including the placebo con- trol condition) tended to be happier and less depressed at the immediate posttest (after doing their exercise for one week; see Figures 1 and 2). One week later and at every testing 1 1 Older people were happier ( r .18, p .001) and less depressed ( r .17, p .001). 0,001). Gender and ethnicity were not associated with happiness or depression scores at baseline or at any of the follow-up assessments. In Em our analyses, we initially controlled for age, but the results were unaf- fected, so we present only the unadjusted means. 2 2 A closer look with ANOVAs at the individual interventions compared with the placebo condition revealed the following effects. With respect to Com relação ao happiness, there were main effects of time for gratitude visit , F (5, 750) 39.13, p .001, three good things , F (5, 645) 8.76, p .001, you at your best , F (5, 690) 26.77, p .001, using signature strengths in a new way , F (5, 680) 8.56, p .001, and identifying signature strengths , F (5, 690) 24.94, p .001, and there was a Condition Time interaction for gratitude visit , F (5, 750) 6.88, p .001, three good things , F (5, 645) 16.47, p .001, and using signature strengths in a new way , F (5, 680) 17.91, p .001, but not for you at your best , F (5, 690) 1.75, ns , or identifying signature strengths , F (5, 690) 0.35, ns . With respect to depressive symptoms, there were main effects of time for gratitude visit , F (5, 750) 20.91, p .001, three good things , F (5, 645) 14.43, p .001, you at your best , F (5, 690) 10.37, p .001, using signature strengths in a new way , F (5, 680) 13.35, p .001, and identifying signature strengths , F (5, 690) 6.59, p .001, and there was a Condi- tion ção Time interaction for gratitude visit , F (5, 750) 4.62, p .001, 0,001, three good things , F (5, 645) 5.15, p .001, you at your best , F (5, 690) 2.83, p .02, and using signature strengths in a new way , F (5, 680) 680) 4.56, p .001, but not for identifying signature strengths , F (5, 690) 0.20, ns . 416 416 July–August 2005 ● ● American Psychologist
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period thereafter, however, participants in the placebo control condition were no different than they had been at baseline. As Figures 1 and 2 show, at the immediate posttest (after one week of doing the assigned exercise), partici- pants in the gratitude visit condition were happier and less depressed. In fact, participants in the gratitude visit condi- tion showed the largest positive changes in the whole study. estudo. This boost in happiness and decrease in depressive Figure 1 Figura 1 Steen Happiness Index Scores Note. Figures are effect sizes corresponding to a statistically significant ( p .05) difference between the intervention group at that point in time and baseline. If Se no effect size is shown, the intervention group and the comparison group did not differ. 417 417 July–August 2005 ● ● American Psychologist
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symptoms were maintained at follow-up assessments one week and one month later. But by three months, partici- pants in the gratitude visit condition were no happier or less depressed than they had been at baseline. Participants in the three good things exercise began to show beneficial effects one month following the posttest. At the one-month follow-up, participants in this exercise were happier and less depressed than they had been at Figure 2 Figura 2 Center for Epidemiological Studies–Depression Scale Scores Note. Figures are effect sizes corresponding to a statistically significant ( p .05) difference between the intervention group at that point in time and baseline. If Se no effect size is shown, the intervention group and the comparison group did not differ. 418 418 July–August 2005 ● ● American Psychologist
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baseline, and they stayed happier and less depressed at the three-month and six-month follow-ups. A similar long-term improvement occurred for partic- ipants in the using signature strengths in a new way con- dition. dição. Immediate effects were less pronounced than for the three good things condition, but at the one-month fol- low-up and beyond, participants in this condition were happier and less depressed than they had been at baseline. In contrast, participants in the truncated identifying signa- ture strengths condition showed an effect only at the im- mediate posttest but not thereafter. Likewise, participants in the you at your best condition showed an effect only at the immediate posttest. What caused the long-term benefits? Regardless of Independentemente da their assigned exercise, participants were asked explicitly to perform it for only one week. When we contacted participants for one-week, one-month, three-month, and six-month follow-ups, we asked them whether they had indeed continued the exercise for more than one week on their own. seus próprios. We hypothesized that continued practice of an intervention would mediate positive outcomes at follow- up. para cima. To test this hypothesis, we conducted ANOVAs with reported adherence to the exercise and continuing the ex- ercise as the independent variables and with the happiness score as the dependent variable. We performed analogous ANOVAs with the depression (CES-D) score as the depen- dent variable. The results were straightforward. There was a signif- icant effect for adherence to the exercise on happiness scores at all time periods and a significant effect for adher- ence to the exercise on depression scores at the 1-month follow-up. follow-up. The interaction between continuing the exercise and adherence to the exercise was significant for happiness scores, indicating that participants who continued the ex- ercises were the happiest. This interaction was also signif- icant when the CES-D score was the dependent variable, indicating—again—that the long-term effects of the effec- tive exercises (see Figure 2) were most pronounced for those who continued the exercises on their own. The Future of Positive Interventions We found specific interventions that make people lastingly happier, and we believe this study holds implications— small and large—for the future of positive interventions and perhaps for clinical interventions. We operationalized and compared five happiness interventions to a placebo control in a sizable random-assignment experiment, and found that two interventions—writing about three good things that happened each day and why they happened, and using signature strengths of character in a new way—made people happier (and less depressed) up to six months later. One other intervention—the gratitude visit—produced large positive changes but only for one month. Six months Seis meses is far from “happily ever after,” but our results suggest that lasting increased happiness might be possible even outside fairy tales. Effect sizes were “moderate” or larger, which is at odds with the widespread belief that the pursuit of happiness is futile because of inevitable adaptation or an immutable hedonic set point. Participants in our study were asked to perform their assigned exercise for one week and then to return to the Web site periodically for follow-up assessments. Regard- less of their assigned exercise, participants—even those in the control group—were on average happier and less de- pressed at the immediate posttest. This pattern highlights the crucial importance of a longitudinal, placebo-controlled design in research of this nature, particularly with partici- pants who expect to be made happier. As these studies continue and more exercises are explored, more and more inert exercises will be found, and these inert exercises can serve as placebo controls even though they were intended as active enhancers of well-being. Parametric variation can also serve the control group function, yielding “dose– response” curves for increasing intensity or duration of the exercise. Pioneers in this field (eg, Fordyce, 1977, 1983) found that happiness levels could be increased by “shotgun” interventions involving multiple exercises. Identifying spe- cific ingredients is an uncommon early move in the testing of interventions, and our studies go beyond such demon- strations, although further work is of course needed to identify the fine detail of how our interventions worked. We also recommend the random-assignment placebo con- trol. controle. It may be that the mere act of doing something assigned by a professional in the expectation of gain in the form of a boost in happiness is sufficient to lift one's spirits in the short term (Frank, 1973). This may be particularly Isto pode ser particularmente true of our sample, composed as it is of people who want to become happier, who are invested in the outcome, and who think www.authentichappiness.org is a plausible au- thority. Baseline CES-D scores indicated that our partici- pants were, on average, mildly depressed. Our participants were probably motivated to try things to feel better, and most did—at least temporarily. Hence the importance of placebo controls. By one week following the intervention, participants in the placebo control group (the early memories exercise) had returned to their baseline levels of happiness and depression symptoms, and there they remained through the 6-month follow-up. Those participants who were asked to write a story about themselves at their best—the you at your best exercise—demonstrated the same pattern as the placebo participants: an immediate boost in happiness after a week of doing the exercise and an immediate reduction in depressive symptoms as well, with neither effect lasting beyond the posttest. Therefore, we conclude that this ex- ercise is not an effective intervention, at least not in isolation. isolamento. We add “in isolation” because in our multiexercise programs (which have not yet been subjected to an RCT), we use this exercise to introduce the signature strengths interventions, and it is possible that telling an introductory story about one's highest strengths, followed by the effec- tive signature strength exercise, may amplify the benefits on happiness and depression. It seems plausible—given that three of the interventions were effective when deliv- ered alone—to suppose that a package of positive interven- tions, perhaps including ones that were ineffective in iso- 419 419 July–August 2005 ● ● American Psychologist
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lation, might well exceed the beneficial effects of any single exercise. Such packages—likely containing some moves that are truly inert, some moves that are inert in isolation but effective in a package, and some moves that are always active—are what any therapy consists of. We Nós have designed and are testing such packages. Further, these single exercises were delivered with “no human hands,” that is, electronically on a Web site. Discussions of therapeutic effects often emphasize the power of the relationship with the therapist; only when that relationship is in place do specific interventions work. The A finding of beneficial effects with no human therapeutic alliance suggests the operation of powerful specific ingre- dients in the exercises. We believe that in the hands of a skilled clinician or coach, even more beneficial effects might occur. pode ocorrer. Our ongoing studies of packages of exercises delivered with human hands find large effect sizes for relieving depression and increasing happiness, in contrast to the mostly moderate effect sizes reported here. We asked participants to do their assigned exercise for only one week. We did not suggest that they should keep it up thereafter. In retrospect, we believe that one week may not be enough time for participants in the using signature strengths in a new way condition and the three good things condition to develop sufficient skills and experience. Yet No entanto, participants in both of these conditions proceeded to benefit from these exercises up to six months later. We found that Descobrimos que the participants who continued to benefit from the exercises were those people who spontaneously did them beyond the required one-week period, without our instruction to do so. We believe that these two interventions involve skills that improve with practice, that are fun, and that thus are self-maintaining. auto-manutenção. Unlike many therapeutic outcomes, such as weight loss from dieting, these exercises are self-rein- forcing. forçar. The majority of participants in these conditions answered “yes” to a question about whether they were continuing the exercise on their own. As we continue to develop and test exercises, we will pay particular attention to the ease with which the exercise can be integrated into an individual's daily schedule and to the processes of self-maintenance. It may not be practical for individuals to schedule a formal gratitude visit on a regular basis, but most people can make time every day to express their appreciation for someone—elaborately and sincerely. sinceramente. In any package of positive interventions, it may be optimal to intersperse exercises that make an immediate impact (eg, the gratitude visit) with those exercises that are easily integrated into the daily routine. An important question left unanswered by the current study is whether more is better when it comes to happiness interventions. intervenções. Given that the using signature strengths in a new way exercise, the three good things exercise, and the gratitude visit exercise were all effective, does it make sense to assign them all to a person who wishes to be happier? And if so, is there an optimal sequence? Is there a personality type for whom some exercises “take” and others do not? We are currently testing the number of exercises both parametrically and in different sequences in an attempt to bolster their effects on happiness and depression. Measurement of positive states needs more research. Many happiness researchers subscribe to the notion that happiness is necessarily subjective and is essentially what- ever the individual defines it to be (eg, Lyubomirsky, Sheldon, & Schkade, in press). If happiness is in the eye of the beholder, then self-report measures are the only appro- priate measures. We do not think that this approach is solid enough: Even though individuals may be the best judge of how happy they are at the moment, they may not be accurate historians with respect to when and in what types of situations they were happy in the past. One challenge for researchers is to develop better behavior-based, domain- specific assessment tools. We suspect that productivity at work and physical health follow the same patterns as sub- jective happiness, and we will welcome the day when objective productivity and health measures supplement subjective happiness measures. Although our study is the most ambitious random- assignment, placebo-controlled test of happiness interven- tions we know, our interventions were documented only on a convenience sample. This population was largely well- educated, White, and financially comfortable. Furthermore, Além disso, they were mildly depressed and motivated to become hap- pier. Future research on the efficacy of these exercises for individuals who are either much happier or much more depressed than our current population and who come from other backgrounds may uncover limits on the generality of positive interventions. We are currently asking this ques- tion in collaboration with disability counselors whose pri- mary task is to help individuals with disabilities achieve high-quality employment and a high quality of life. We cannot resist the speculation that happiness exer- cises may prove therapeutic in depressive disorders. It is É important to note that these interventions also reduced depressive symptoms lastingly, and in other studies we are finding that this effect is massive. Typically in the thera- peutic endeavor, we tackle disorders head-on: We teach anxious people to relax, depressed people to argue against depressing thoughts, people with conflict to gain insight into the sources of conflict, and people with obsessive– compulsive disorders to find out that disasters do not ensue if they do not perform their rituals. In fact, an unspoken premise of all talk therapy is that it is beneficial to talk about one's troubles and to overcome them by confronting them. elas. We see positive interventions as a supplement to therapy focused on troubles, another arrow in the quiver of the therapist. Psychotherapy as defined now is where you go to talk about your troubles and your weaknesses; per- haps in the future it will also be where you go to build your strengths. pontos fortes. Perhaps on the 10th anniversary of the millennial issue of the American Psychologist , we will be able to review such developments. At least since the time of Aristotle, scholars, philoso- phers, and religious leaders have pondered the question “How can we become lastingly happier?” Yet until re- cently, the only guiding question in clinical psychology and psychiatry has been “How can we reduce suffering?” We 420 420 July–August 2005 ● ● American Psychologist
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