Background

Patricia Wright, PhD, MPH, Executive Director at Proof Positive, introduces The Autism Well-Being Alliance, a nonprofit dedicated to improving the well-being of autistic people and their families, providers, and communities. By intersecting positive psychology with autism services, Proof Positive spreads the science and skills of happiness (1:00). She notes high rates of underemployment and mental health issues in autistic adults and underscores how difficult it is to find and retain social service providers. Over the last decade, the demand for these roles has increased 41%, and the U.S. healthcare system is experiencing major staff shortages. Although well-being is a relatively new term within autism care vocabulary, Wright underscores its importance and potential for quality of life management (3:00). 

Why Positive Psychology

Katie Curran, MAPP, Chief Well-being Officer at Proof Positive, says that those who practice positive psychology experience increased well-being and life satisfaction, better sleep, stronger relationships, less depression, and more success in school and work (5:00). Positive psychology considers the components of a life full of purpose and what makes life worth living. In other words, Curran continues, it asks, “Who are you at your best, and how do we get more of it?” Over thirty years of research, six elements critical to human thriving have arisen (8:10): 

1. Positive emotions – A sense of inspiration; a wide variety of positive emotions felt most days
2. Engagement – A good sense of what interests you; ability to spend time in flow and follow interests
3. Relationships – Other people matter, and relationships are critical to who we are and how we navigate the good and bad times
4. Mattering – A sense that your life has meaning and purpose; a feeling of connection to something larger than yourself. 
5. Accomplishment – Having a healthy sense of where you are going in the future; you have goals you are pursuing, and you believe you can achieve them
6. Physical health – Sleep, nutrition, and movement are key to maintaining happiness; when we move, our muscles pump food to the brain.

These six aspects of human thriving, referred to as PERMA+, are critical to understanding and empowering people to impact their well-being. 

To explore the research behind these elements, visit Proof Positive’s Science Page. 

Skills for well-being support

Curran asserts that “You can control your well-being” and outlines four practical tools that enhance well-being skills. 

#1 – PERMA+ Snapshot

The PERMA+ Snapshot asks you to stop and reflect on your well-being around once a week (14:00). Proof Positive offers a well-being survey that helps measure well-being and provides suggestions about skills to practice. The speaker emphasizes that no matter where you are on the scales, you are improving your well-being simply by taking time to take this survey because you are telling yourself that you are important and worth spending time and energy on (17:30). She suggests referring back to the PERMA+ survey for snapshots and tracking personal well-being.

#2 – What Went Well?

The goal of this exercise is to train your brain to mindfully notice, remember, and track the good things that happen each day (18:30). The presenter notes that left on their own, our brains default to spotting danger and things that have gone wrong as a means of self-preservation and protection. However, we need to shift our focus and ensure that every day, we intentionally focus on things that have gone well. 

To practice What Went Well, Curran suggests using a journal or gratitude app on your device and setting a time to write down at least three things that went well each day. It’s also helpful to consider what made each good thing special and to share your list with a family member or friend (22:55). The presenter notes that people who do this exercise before bed fall asleep faster and sleep longer but also that anxiety tends to be worse first thing in the morning. Therefore, she continues, it can be good to capture What Went Well before bed and then read the list in the morning (23:40). The speaker provides a few more tips and free teaching resources from the Proof Positive Website. 

#3 – Jolts of Joy

The Jolts of Joy exercise teaches us to intentionally experience higher levels of well-being and bursts of positive emotions across the day (27:45). Curran describes the negativity bias, noting that across 130 languages, six of the seven shared words to describe emotions are negative – again due to survival because fear keeps us alive (30:45). Barbara Frederickson was the first researcher to ask what good our positive emotions are and why we feel hope. She discovered that where negative emotions trigger a fight or flight response, positive emotions trigger the broaden and build response. “Broaden and Build’ refers to how our minds open up for creativity and problem-solving when we feel good. The presenter explains it as the opposite of tunnel vision (related to stress), where our vision expands and we see more of the world around us. Because growth is a critical part of the human experience, positive emotions are just as essential to survival as negative ones (31:50). 

Practicing jolts of joy can be a solitary or group activity. Carrun suggests listing 10 ways you experience positive emotions, be it cat videos, family photo albums, music, etc. It is good to include a variety of positive emotions in the list. Place your list where it’s easy to see, and then be sure to engage in a minimum of three (3) Jolts of Joy every day (35:45). The presenter underscores the importance of positive emotions, noting that many emotion regulation programs do not include these in the curriculum (39:00). 

#4 – Showcase the Good

Responding to other people’s good news in a way that enhances their joy and enables them to relive the positive experience is a critical differentiator between thriving relationships (39:45). Shelley Gable’s research shows that there are four ways people tend to respond to good news and that three of the styles are detrimental to relationships where only one boosts them. The four response styles are outlined below using the example of responding to a child who got a 90% on their math test (39:45):

1. Passive – Quiet, understated support.
   1. “Hey, look! I got a 90% on my math test!”
   2. “Great Job.”
2. Passive Destructive – You ignore the information altogether or “change the channel.”
   1. “Hey, look! I got a 90% on my math test!”
   2. “Do you have your cleats? It’s almost time for soccer.” or “Oh, where is your sister? She got a 100% on her history test.”
3. Active Destructive – Someone brings good news, and you squish it – a literal joy killer.
   1. “Hey, look! I got a 90% on my math test!”
   2. “A 90%? I thought we studied so hard! What did you get wrong?”
4. Active Constructive – Authentically engaged and asking questions
   1. “Hey, look! I got a 90% on my math test!”
   2. “Wow! Great job! We studied so hard for that! What did your teacher say? How do you feel?”

Curran highlights that when we Showcase the Good, both parties experience increases in trust, belonging, and intimacy. How we celebrate the good together is at the center of positive relationships. To practice Showcasing the Good, the speaker suggests sharing good news, leaning in when someone else shares their good news, asking questions to help that person relive their experience, and utilizing your own strengths to show interest (what are you curious about? Let that guide your questions and observations) (46:00). 

Proof Positive provides free learning and teaching resources for parents, school teachers, and professionals to help intersect positive psychology with autism care strategies. Each skill has an associated resource bundle that you can use to boost positive thinking and well-being. Curran and Wright thank the attendees before opening the Q&A (48:20).