Introduction
Designed as a starting point from which you can develop a personalised plan that enhances your wellbeing.
Welcome to this PERMA course
Dr. Martin Seligman (2012) developed the PERMA model of wellbeing based on years of research in Positive Psychology. His model establishes five building blocks for wellbeing; the stronger each building block is, the greater the level of wellbeing you experience. An acronym, PERMA stands for each component of wellbeing:
Positive Emotion: Emphasises cultivating positive feelings such as joy, gratitude, and hope.
Engagement: Involvement in activities that utilize your strengths and talents, creating a sense of flow.
Relationships: Building and maintaining strong, supportive relationships.
Meaning: Having a sense of purpose and meaning in life, whether through work, spirituality, or personal goals.
Achievement: Challenging yourself in a way that builds a sense of mastery and pride.
Our aim is to help you achieve your outdoor goal in a way that grows and enhances all aspects of your wellbeing. This course lays a foundation for your work towards your outdoor goal. Mentoring through Mastering Mountains will build on this foundation to help you flourish and achieve your goal without burning out or neglecting any key elements of wellbeing.
We’ve created the Thriving Worksheet as a companion resource. This worksheet summarises the key ideas from the course and helps you reflect on your wellbeing, values, and goals.
Ready to apply the PERMA model to your own life?
In this first part of the course, you will take time to reflect on what “wellbeing” truly means to you. While wellbeing is often discussed in broad terms, it is a deeply personal concept that depends on your experiences, values, and aspirations. By defining it in your own words, you create a personal lens through which the PERMA model can be applied more effectively.
As you write, consider how wellbeing shows up in your daily life, how you notice when it is present or absent, and what practices or conditions allow you to flourish. This reflection will form the foundation for your wellbeing plan and will guide you as you move through later sections of the course.
Defining Wellbeing: What it looks like for you
In the process of completing this lesson, you will also reflect on your purpose, values, and strengths within the context of the PERMA model.
Purpose is your “why”: the inspiration and meaning that drive your long-term priorities.
Values are the core principles and beliefs that guide your decisions, reflecting what matters most to you.
Strengths are the abilities and traits you naturally excel in, which you can leverage to live in alignment with your values and achieve your purpose.
Values shape your purpose, while strengths help you fulfil it.
Remember, building wellbeing is a dynamic process. Revisit and update this course activity whenever needed, especially when you’re feeling run down or overwhelmed. Your ongoing commitment will lay the foundation for greater wellbeing and resilience long into the future.
Tip: At the end of each lesson, you will receive an email containing your responses. We strongly recommend that you save these. At various points in the course, you will be invited to reflect on your previous answers, and you’ll only be able to access those responses through your email or by contacting the course administrator. Keeping the emails on hand will be the best way to go.
References and Additional Resources
Ackerman, C. (2018, March 12).
What Are Positive Emotions in Psychology? PositivePsychology.com. [ Link ]
Celestine, N. (2016, August 20)
Broaden-and-Build Theory of Positive Emotions. PositivePsychology.com. [ Link ]
Fredrickson, B. (2001).
The role of positive emotions in positive psychology: the broaden-and-build theory of positive emotions. American Psychologist 56(3), 218-26. [ Link ]
Fredrickson, B. (2004).
The broaden–and–build theory of positive emotions. Philosophical Transactions of the Royal Society. Series B: Biological Sciences, 359(1449), 1367-1377. [ Link ]
Hone, L., Jarden, A., Schofield, G., & Duncan, S.(2014).
Measuring flourishing: The impact of operational definitions on the prevalence of high levels of wellbeing. International Journal of Wellbeing, 4(1), 62-90. [ Link ]
It's Mental (n.d.).
PERMA+V Model. [ Link ]
Madeson, M. (2017, February 24).
Seligman's PERMA+ Model Explained: A Theory of Wellbeing. PositivePsychology.com. [ Link ]
Mead, E. (2020, January 14).
8 Perma Model Activities & Worksheets to Apply With Clients. PositivePsychology.com. [ Link ]
Petersen E., Bischoff A., Liedtke G., & Martin A.(2021).
How Does Being Solo in Nature Affect Wellbeing? Evidence from Norway, Germany and New Zealand. International Journal of Environmental Research and Public Health, 18(15), 78-97. [ Link ]
Proctor, C., Maltby, J., & Linley, P. (2011).
Strengths Use as a Predictor of Wellbeing and Health-Related Quality of Life. Journal of Happiness Studies 12, 153–169. [ Link ]
Ryff, C. (2018).
Wellbeing With Soul: Science in Pursuit of Human Potential. Perspectives on Psychological Science, 13(2), 242-248. [ Link ]
Seligman, M. (2002).
Authentic Happiness: Using the new positive psychology to realize your potential for lasting fulfillment. United Kingdom: Free Press. [ Link ]
Seligman, M. (2012).
Flourish. Australia: Random House Australia. [ Link ]
Seligman, M. (2018):
PERMA and the building blocks of wellbeing, The Journal of Positive Psychology, 13(4), 333-335. [ Link ]
Smith, N. (2020, December 14).
PERMA-V Framework. Davidson Institute. [ Link ]
VIA Institute of Character (2024, May).
Character Strengths and Well-Being/Happiness. [ Link ]
Wissing, M., Schutte, L., Liversage, C., Entwisle, B., Gericke, M., & Keyes, C. (2021).
Important Goals, Meanings, and Relationships in Flourishing and Languishing States: Towards patterns of wellbeing. Applied Research Quality Life 16, 573–609. [ Link ]