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Positive Psychology Therapy

Positive Psychology Therapy, Content warning regarding sensitive topics discussed, Vaia

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Positive Psychology Therapy

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Positive Psychology Therapy, Content warning regarding sensitive topics discussed, Vaia

Picture this: It's the first day of a new school year, and you're asked to introduce yourself to the class by stating your name and three of your best attributes. The name? Easy. No problem, I've got this. But three strengths? Impossible, surely. How on earth do I talk positively about myself to others? Does this scenario ring a bell? You're definitely not alone.

Sometimes it's easy to remind ourselves that we are confident in our own abilities; other times, it can be a little more challenging. There comes a point in all of our lives when we'd like to feel powerful, more in control, or able to handle a difficult situation. Positive Psychology reminds us that we are strong, talented, and capable, ready to tackle whatever life throws at us. We all have these strengths within us, yet many of us simply struggle to acknowledge just how brilliant we are.

  • We will begin by talking about the definition of Positive Psychology therapy.
  • Next, we will explore the assumptions of positive psychotherapy.
  • We will then discuss the techniques of positive psychology therapy, focusing on cognitive therapy and Quality of Life Therapy.
  • We will then address the difference between CBT and positive psychotherapy.
  • Finally, we will evaluate positive psychotherapy.

Positive Psychology Therapy Definition

Treatments now aim to offer a holistic method of understanding one's illness rather than solely basing it on just one part, i.e., genetics, environment or the individual's personality. To best understand positive psychotherapy, let's first briefly look at what positive psychology means.

Positive psychology is a branch of psychology that focuses on an individual's strengths and the behaviours that help them build a life of meaning and value that results in deep satisfaction.

We now know that positive psychology has roots in the individual's strengths, so is it fair to assume that positive psychotherapy is a way to cultivate these strengths further? Let's take a look.

Positive psychotherapy is a therapeutic method that focuses on supporting individuals to use their strengths to overcome adversity, understand areas of growth and focus on things that give them a greater sense of meaning in life.

Instead of focusing on what's "wrong" with an individual and attempting to "correct" it, positive psychology focuses on what's good and positive.

Positive Psychology Therapy Woman laughing VaiaFigure 1 - Positive psychology encourages people to focus on their strengths, leading to overall happiness.

Assumptions of Positive Psychotherapy

Seligman suggested that positive psychotherapy rests on three key assumptions: the acknowledgement of free will, the authenticity of goodness and excellence and the focus on 'the good life'.

Positive psychology, i.e. positive psychotherapy, suggests that individuals are in tune with their own emotions and have the power to choose how to react to certain situations and what they do in the future; this concept is known as free will.

Sometimes we consciously make these decisions, whereas sometimes, the choice is almost second nature to us. Let's look at a real-life example of both of these.

If you decide whether or not to break the law, this can be considered a conscious decision of free will.

On the other hand, if you wake up every morning and have a shower, it can be considered an unconscious decision of free will - you have the power to choose whether or not to shower, but you don't make an effort to think about the choice in front of you.

Assuming goodness and excellence suggests that the positive traits of an individual deserve the same amount of Attention as their negative ones.

The authenticity of goodness and excellence means that human goodness and excellence are as important as illness and distress and must be given the same Attention; one is not more important than the other.

Individuals experience negative and positive emotions hand in hand, even though sometimes one of the two might be more pronounced. Therefore, when experiencing these negative emotions, it is important to emphasise an individual's strengths and focus on their positive traits. This allows them to contribute to their own self-improvement and positively see their behaviour and emotions.

Not every individual is the same, which means everyone's definition of what is 'good' will be different; what is 'good' for you, may not be 'good' for someone else and vice versa. How it is perceived can be influenced by many factors, such as what stage of life you're at, where you live, your childhood experiences, etc.

Seligman (2003) identified three different types of lives that individuals encounter. Let's look at these below:

  1. The pleasant life - this is when you partake in basic activities that bring you happiness.

  2. The good life is when you achieve happiness by pursuing activities that positively engage you.

  3. The meaningful life is when you achieve happiness by using your strengths for a more important purpose, i.e., greater than yourself.

To better understand the distinction between these three, let's look at examples of each.

Activities like going out for a meal, taking a vacation or buying a new car, where you ensure you have as many pleasures of life as possible, relate to a pleasant life.

Discovering that you have a passion for art and then creating art regularly is you using your strength to enhance your life positively and is an example of the good life.

Identifying that you care for the elderly and then making an effort to visit an elderly home once a week is you using your strengths for a greater purpose other than for yourself; thus, helping others is an example of the meaningful life.

Positive psychology Therapy Techniques

Techniques of therapy in the past have focused on treating the illness at hand rather than preventing it in the first place. While those have been beneficial in their own sense, they have focused more on the negative emotions an individual experiences and don't necessarily take into account the positive emotions of the same individual.

Positive psychology therapies are a set of tools and strategies that emphasise an individual's happiness, well-being and positive emotions.

One technique of positive psychology therapies is mindfulness. Let's take a look at what this means in more detail.

Mindfulness

You might have found yourself in many situations where you feel like you're aware of your thoughts and are fully present. However, have you been in such a state non-judgementally? If not, then you have probably not achieved mindfulness. Let's take a look at what being mindful really means.

Mindfulness is the ability to be fully present and aware - of where you are and what you're doing, without any judgement.

In addition to being aware, another important concept of mindfulness is that of acceptance. When you practice mindfulness, you are not only aware of your thoughts, senses and actions, but you accept them wholeheartedly. Mindfulness teaches us that there are no right or wrong ways to think and feel about a given situation.

Let's now look at two positive psychology therapies in some more detail: cognitive therapy and Quality of Life Therapy.

Positive Psychology and Cognitive Therapy

You may be aware of cognitive behavioural therapy, or CBT, and know that it is a therapeutic method that focuses on an individual's problem, the symptoms, and how they can be adapted.

So, how is positive CBT different?

Positive cognitive behavioural therapy is a form of CBT that focuses on what is right/ good for the individual and the methods that are working for them rather than looking at what is wrong and isn't working.

CBT, as mentioned before, looks at what is not going well and then offers a solution to combat the problem. However, positive CBT looks at the opposite - what is going well, attempting to offer us a way of looking at the positive side in the hopes that it will create a positive shift in what we believe, thereby changing our overall outlook on life.

Positive Psychology Quality of Life Therapy

We know that both positive and negative emotions can affect us in our lives, albeit in different ways.

In the past, therapies and interventions have focused on the negative side of things, but with positive psychology on the rise, new therapies are being developed, and previous interventions are being adapted to include the positive aspect of an individual's life as well.

Quality of life therapy (QoLT) encourages patients to see and develop their positive attributes and fosters positivity with the self and authenticity.

QoLT uses a technique known as 'quality of life intervention (QoLI)', which is an inventory that contains 16 ideas and concepts that patients may find important, such as physical health, relationships, creativity, etc. By identifying what the individual values the most, the therapist can work with them to explore what they think they need to improve on and how it can be done.

Difference Between CBT and Positive Psychotherapy

Positive psychotherapy, or positive CBT, is a strengths-based approach, whereas CBT is not. Essentially, this means that positive psychotherapy focuses on an individual's strengths, what is right with their personality/thoughts/emotions and on creating a situation that is the best that it can be for the individual.

Positive Psychology Therapy Happy face Sad face VaiaFigure 2 - CBT focuses on what is wrong, whereas positive CBT focuses on what is right.

A strengths-based approach means that individuals are assumed to be capable, having their own abilities and resources, both within themselves and in their support systems.

Since positive CBT focuses on an individual's strengths and what is right, it involves changing their focus from reducing their negative feelings (as in traditional CBT) to building on their strengths and identifying what works, thereby creating a happier and more positive outlook on life.

Evaluation of Positive Psychology Therapy

As we have already established, positive psychology emphasises the importance of focusing on an individual's positive qualities, rather than just the negative ones. Let's discuss some strengths and weaknesses of positive psychology therapy.

Strengths of Positive Psychology Psychotherapy

Rashid (2015)¹ found that helping an individual identify their strengths and capabilities in a positive manner increases their sense of empowerment and contributes to their ability to handle challenges and negative experiences effectively.

Huysse-Gaytandjieva and Bontcheva (2013)² found that individuals who had moved to new countries and used positive psychotherapy techniques coped better with the challenges they faced. Two-thirds of the participants reported that their depressive symptoms had resolved entirely.

Weaknesses of Positive Psychology Psychotherapy

Since positive psychotherapy, and positive psychology in general, focus only on positive emotions, these can be taken to extremes. Doing so might make individuals believe that they will not be seriously harmed by some physical and mental health problems as long as they remain optimistic, which is not the case.

Further, emphasis is placed on personal responsibility, which may make individuals with pre-existing mental health conditions think they are responsible for their negative feelings when in reality, these problems are not the individual's fault.

Positive Psychology Therapy - Key takeaways

  • Positive psychotherapy is a therapeutic method that focuses on supporting individuals to use their strengths to overcome adversity, understand areas of growth and focus on things that give them a greater sense of meaning in life.
  • The assumptions of positive psychotherapy are an acknowledgement of free will, the authenticity of goodness and excellence and a focus on 'the good life'.
  • Positive CBT focuses on what is right for an individual and the methods that are working for them rather than looking at what is wrong and what isn't working.
  • Quality of life therapy (QoLT) encourages patients to see and develop their positive attributes and fosters positivity with the self and authenticity.
  • CBT looks at what is not going well and then offers a solution to combat the problem. However, positive CBT looks at what is going well, attempting to provide us with a way of looking at the positive side in the hopes that it will create a positive shift in what we believe, thereby changing our overall outlook on life.

References

  1. Rashid, T. (2015). Positive psychotherapy: A strength-based approach. The Journal of Positive Psychology, 10(1), 25–40. https://doi.org/10.1080/17439760.2014.920411
  2. Huysse-Gaytandjieva, A., & Bontcheva, I. (2013). Why do we fail to adapt to a different culture? A development of a therapeutic approach. International Journal of Psychotherapy, 17(3), 43–58.

Frequently Asked Questions about Positive Psychology Therapy

Positive psychology therapies are a set of tools and strategies that emphasise an individual's happiness, well-being and positive emotions.

Positive psychotherapy aims to look at what is going well, attempting to offer us a way of looking at the positive side in the hopes that it will create a positive shift in what we believe, thereby changing our overall outlook on life.

  1. Positive experiences.
  2. Positive individual traits.
  3. Positive institutions.

The main goal of positive psychology is to focus on an individual's strengths and the behaviours that help them build a life of meaning and value, resulting in deep satisfaction.

Some techniques of positive psychology techniques are positive psychotherapy, such as positive CBT and Quality of Life therapy.

Final Positive Psychology Therapy Quiz

Positive Psychology Therapy Quiz - Teste dein Wissen

Question

What approach is QoLT part of?

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Answer

QoLT is part of the positive approach.

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Question

Who created QoLT?

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Answer

Michael Frisch created QoLT.

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Question

What is the purpose of QoLT?

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Answer

QoLT encourages patients to focus on positive attributes and things they value in their lives to help them improve their happiness.

Show question

Question

What are the two main influences of QoLT?

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Answer

Frisch was mainly influenced by Cognitive Behavioural Therapy and positive psychology.

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Question

What is the QoLI?

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Answer

The Quality of Life Inventory (QoLI) allows patients and psychologists to establish their quality of life, areas of life they value and where they could improve.

Show question

Question

What is CASIO?

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Answer

CASIO is a set of criteria that determines how satisfied a patient is in areas of their life.

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Question

What are the three pillars of QoLT?

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Answer

The three pillars of QoLT are fostering inner abundance, finding meaning in life and quality time.

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Question

What is fostering inner abundance?

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Answer

Fostering inner abundance means making the patient feel as if they are strong and capable enough to work through their goals.

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What is finding meaning in life?

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Answer

Finding meaning in life is done by making the client feel as if they have a set goal for each area of life from the QoLI that they value, so they have something to work towards.

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What is quality time?

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Quality time highlights the importance of rest and introspection.

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Question

How does occupational therapy use QoL?

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Occupational therapy emphasises the patient's participation and satisfaction in their job role rather than just their performance.

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What is mindfulness training?

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Mindfulness training encourages the patient to slow down, relax, try to release negativity, and focus on positive, helpful thinking to tackle their problems.

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Question

How does research done on QoLT avoid cultural bias?

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QoLT research avoids cultural bias because it has been conducted in many countries and across cultures.

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Question

What did Emmons and McCullogh (2003) find about QoLT?

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They found that students who kept daily diaries where they recorded gratitude for things in their life that they valued reported increased quality of life.

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Why might QoLT and the positive approach not work for everyone?

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Answer

Research cited in Azar (2011) found that certain types of people, particularly those who are defensive and pessimistic may resent positivity which worsens their treatment.

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Question

What is positive psychology?

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Answer

Positive psychology is a part of psychology which has its focus on the strengths and behaviour that allow people to build a life that has a purpose.

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Question

What are the principles of positive psychology?


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Answer

Positive psychology found its values and principles in life satisfaction, wellbeing, gratitude, compassion, self-esteem and hope.

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Who is the founder of positive psychology?

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Answer

Martin Seligman

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What are the three pillars of positive psychology?


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Answer

  • positive experiences

  • positive personal traits

  • positive institutions

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On what exactly positive psychology techniques will focus on?

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The techniques used in positive psychology will first focus on developing and raising positive feelings, positive emotions, positive thoughts and behaviour

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What are the 2 main components of positive psychology?


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the individual will have to focus on developing happiness by tasing and increasing positive thoughts and emotions. The second component will need individuals to perform this for a long-term.

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What is savouring PPIs?

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Savoring positive psychology interventions will focus on a specific experience of the individual.

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What are gratitude interventions?

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Considering that gratitude evokes important and strong feelings, this will lead the person to develop a sense of happiness within themselves.

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What's the aim of kindness boosters?

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The aim of kindness boosters is to promote happiness through these simples goodwill actions.

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What is empathy PPIs?

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Empathy psychology positive interventions, will focus on enhancing and strengthening positive feelings.

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What are optimistic interventions?


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Optimistic interventions will determine positive results by setting realistic expectations

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What are strength-buidling measures?

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This type of positive psychology intervention will allow the individual to build measures to develop strength. Strength, in positive psychology, can be interpreted as internal values and capabilities.

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What are meaning oriented PPIs?

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Meaning oriented positive psychology, will allow the individual to better understand what is meaningful and important in their life

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Question

What are the differences of Positive CBT from traditional CBT?


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Answer

ocusing on the approach; the client define the goals; focusing on accountability and action; focusing on strengths.

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Benefits of positive psychology?

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Individuals that follow the approach of positive psychology will notice a boost in social and emotional wellbeing

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What does mindfulness help us be more aware of?

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Mindfulness helps us be more aware of what is happening in the present, without being worried about the past or future. 

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Does mindfulness try to change the thoughts that we have?

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No, mindfulness lets us inspect the thoughts that arise during the day and accept them without trying to change them.

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What is the key or purpose of a body scan meditation?

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To accept all the sensations in the body and relax.

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What is the aim of mindfulness-based cognitive therapy?

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Mindfulness-based cognitive therapy aims to halt the cognitive processes patients automatically engage in that lead to depression.

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Question

Is mindfulness an ethical therapy?


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Mindfulness is considered an ethical therapy because there are none to minimal undesirable side effects of practising mindfulness. 

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Question

What did Reibel et al. (2001) find about the effectiveness of mindfulness-based stress reduction?

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Answer

Patients experienced an improved health-related quality of life, such as vitality and less physical pain. The participants also experienced improved psychological well-being

Show question

Question

What are the three assumptions of positive psychology?

Show answer

Answer

Acknowledgement of free will, authenticity of goodness and excellence, and focus on 'the good life.'


Show question

Question

What is the difference between CBT and positive psychotherapy?

Show answer

Answer

CBT looks at what is not going well and then offers a solution to combat the problem. However, positive CBT looks at the opposite - what is going well, attempting to offer us a way of looking at the positive side, in the hopes that it will create a positive shift in what we believe, thereby changing our overall outlook on life.

Show question

Question

What did Rashid (2015) find?

Show answer

Answer

Rashid (2015) found that helping an individual identify their strengths and capabilities in a positive manner increases their sense of empowerment and contributes to their ability to handle challenges and negative experiences effectively. 

Show question

Question

What is a strengths-based approach?

Show answer

Answer

A strengths-based approach means that individuals are assumed to be capable, having their own abilities and resources, both within themselves and in their support systems.

Show question

Question

What are the two weaknesses of the positive approach?

Show answer

Answer

  • If people feel too much responsibility for their well-being, it could inadvertently affect their mental health, making them feel pressured. 
  • Individuals may believe that they will not be seriously harmed by some physical and mental health problems as long as they remain optimistic.

Show question

Question

Name as many assumptions of positive psychology as you can recall.

Show answer

Answer

Acknowledgement of free will, the authenticity of goodness and excellence and focus on 'the good life'.

Show question

Question

What is the pleasant life?

Show answer

Answer

This is when individuals partake in basic activities that bring you happiness.

Show question

Question

What are the three different types of lives that individuals encounter, as suggested by Seligman (2003)?

Show answer

Answer

  1. The pleasant life.

  2. The good life.

  3. The meaningful life.

Show question

Question

Everyone's definition for what is 'good' is the same. Is this true or false?

Show answer

Answer

True.

Show question

Question

What is free will?

Show answer

Answer

Free will means that individuals not only have a choice in how they act, but that they are free to choose their behaviour.

Show question

Question

Positive psychology takes an                   approach.

Show answer

Answer

individualistic

Show question

Question

Positive psychologists acknowledge...

Show answer

Answer

free will.

Show question

Question

According to                  , there are three important dimensions to happiness.

Show answer

Answer

Seligman

Show question

Question

Name two examples of interventions that apply positive psychology.

Show answer

Answer

  1. Positive Cognitive Behavioural therapy.
  2. Quality of Life therapy.

Show question

Test your knowledge with multiple choice flashcards

Everyone's definition for what is 'good' is the same. Is this true or false?

Positive psychology takes an                   approach.

Positive psychologists acknowledge...

Next

Flashcards in Positive Psychology Therapy71

Start learning

What approach is QoLT part of?

QoLT is part of the positive approach.

Who created QoLT?

Michael Frisch created QoLT.

What is the purpose of QoLT?

QoLT encourages patients to focus on positive attributes and things they value in their lives to help them improve their happiness.

What are the two main influences of QoLT?

Frisch was mainly influenced by Cognitive Behavioural Therapy and positive psychology.

What is the QoLI?

The Quality of Life Inventory (QoLI) allows patients and psychologists to establish their quality of life, areas of life they value and where they could improve.

What is CASIO?

CASIO is a set of criteria that determines how satisfied a patient is in areas of their life.

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