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In this series, we’ll hear from Ann C. Reeves about aspects of Positive Psychology. This month, she continues with part II of “V” of the Positive Psychology acronym, PERMA-V.
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VITALITY
Part II: The V in Positive Psychology
P
by Ann C. Reeves
ositive Psychology (PP) is the scientific study of optimal human functioning, its research encompassing neurobehavioral, cognitive behavioral and physiological science. The acronym used in PP is PERMA-V. We continue to explore V, or Vitality, an overriding factor that encourages and supports the success of Positivity, Engagement, Relationship, Meaning and Achievement/ Accomplishment in bringing about a deep sense of well-being. Heart Rate Variability (HRV) is the variation in time between each heartbeat. A higher HRV or significant variation in time between heartbeats is optimal, with a lower HRV being associated with anxiety, depression, Alzheimer’s and cardiac disease. HRV reacts to negative emotional arousal such as acute time pressure anxiety, worry and stress. One can buy a device online to track personal HRV, many compatible with Apple and Android phones. Other ways to increase HRV include decreasing inflammation through diet, yoga, mindfulness and meditation to reduce stress; improving sleep hygiene (see below); and Box or Square Breathing—inhaling to a count of four, pausing for a count of four, exhaling for a count of four, and pausing for a count of four, repeating at least 10 times. Other helpful breathing exercises will be covered in next month’s offering. Some have found biofeedback training helpful for raising HRV. Tough workouts or strenuous competition can lower HRV. The body needs time to rest and recover. If HRV is low, it is wise to dial back on tough training until it is raised again. Establishing positive sleep hygiene is another key to vitality. When we are sleep deprived, we experience more stress, which raises the amount of cortisol, the “stress” hormone, in our bodies. Cortisol levels are also related to weight gain. Leptin is a hormone produced
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