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Positive Psychology- How can I feel more positive at work?????

Posted on 30/07/2025 Posted by Dr Simon Frazer Post Type Insights

Mental fitness matters

The multilayered, multifactorial challenges that feed into our wellbeing and working lives as doctors are well documented. Needless to say, the solution is not about making individuals ‘tougher’, but instead about building resilient teams, departments and organisations that can withstand the challenges of today’s NHS. That said, prioritising our own personal mental fitness is also essential. In the same way we might work out in the gym, we can train ourselves to develop more helpful thought processes and behaviours. These are not a substitute for the wider systems and culture change that we advocate for, however taking measures to prioritise and improve our own personal mental fitness, we can better manage the balance of work and life.

30%

of all NHS staff report feeling burnt out (2024)

Burnout

Rates of burnout continue to be worryingly high. The latest data from the 2024 NHS Staff survey reveal that less than half of the workforce feel able to meet all the conflicting demands on their time at work. Over a fifth of trainees are at high risk of burnout and one third of all trainers describe their work to be frustrating to a high or very high degree (2024 GMC trainee survey). We cannot ignore the scale of the problem and must also consider the important ramifications on patient safety.

Positive Psychology

Martin Seligman is the forefounder of Positive Psychology, a study into what makes life worth living. Up until then, psychology had often focused on negative emotions associated with suffering and mental health disorders. Instead, Seligman focused his research on mental health more generally, breaking happiness down into its basic components. As part of this work, he developed the PERMA model, a useful way to remember some of the tangible things we can do to feel happier.

PERMA model

Positive Emotions

As humans, we are naturally more likely to connect with negative emotions such as sadness, frustration, guilt, anger etc. However, if we make a concerted effort, we can explore and savour more positive emotions such as joy, awe, wonder, excitement etc. Spend time with loved ones, connect with hobbies and creativity, get outside in nature and celebrate your colleagues.

Engagement

The more engaged we are in an activity, the greater our sense of flow and absorption. Connecting with activities that align with our personal strengths and interests can lead to a better sense of purpose and improve our wellbeing. Find time for things you enjoy, both in and out of work, practice being in the now even whilst doing mundane tasks and identify your strengths so you can enjoy things you're good at.

Relationships

We all need to feel supported, cared for, loved and valued. Building and nurturing positive relationships with family, friends and colleagues is important. Prioritise time with loved ones, connect with colleagues on a personal level, reach out to people you've not seen in a while and build new relationships

Meaning

Having a sense of purpose and meaning helps us focus on what is really important to us. For some people, this might be gained through religious or spiritual beliefs, while for others it might be guided by their own personal values. Either way, a sense of meaning can give greater life satisfaction. Spend time reflecting on your own values, get involved in work that matters to you and think about how you can use your skills and interests to help others

Accomplishment

A sense of accomplishment comes from working hard to reach your goals, mastering a task and completing something with a sense of competence. Reflect on past experiences and successes, set SMART goals and celebrate small wins

Modelling these behaviours

It’s easy for negative emotions to spread across a team. What starts off as a frustrated moan can quickly leave people feeling disempowered and angry. However, you don’t need to be in a formal leadership role to be able to model some of the more positive thoughts and behaviours from the PERMA model. By doing this, you demonstrate the importance of prioritising your own wellbeing whilst also offering others permission to identify things that make them happy too.

Our workshops on Managing Stress and Mental Fitness cover a wide range of other strategies that can help refocus our energy, align our balance and rebuild connection. Get in touch if you want to know more!