Positive psychology is the study of how to live a happier life. It invites us to consider what we need to thrive without ignoring our challenges.
Providers who practice positive psychology maintain a client-first perspective. They see change as collaborative and view people as experts on themselves.
Positive psychology is a strengths-based approach. It emphasizes the importance of healthy relationships, savoring pleasure, and practicing gratitude.
When it comes to improving our mental health, we often focus on what’s not going well. This is because we understandably want relief from distressing symptoms. And while our providers need to understand our challenges to diagnose and treat the mental health concerns involved, positive psychology takes a different approach.
Instead of asking, “What’s wrong?”, positive psychology invites us to examine our strengths and positive experiences [1]. It seeks to expand problem-oriented psychological [2] structures. Instead of waiting for symptoms to show up, positive psychology encourages us to increase resilience in our everyday lives.
The core principles of positive psychology
According to positive psychology, well-being improves when we intentionally build on our strengths and cultivate habits that support happiness [3]. This approach doesn’t replace traditional psychology. Instead, it adds to it. Traditional psychology focuses on understanding and treating mental health conditions, while positive psychology looks at what helps people thrive, even when challenges are present.
With positive psychology, the goal isn’t just to be “less sick.” It’s also about using your existing strengths and resources to be “more well.” You ultimately get to decide what this means to you. But the three core positive psychology principles [3] may help you get there.
By building meaningful connections with others, we can create a deeper sense of fulfillment.
Savoring life’s pleasures (like surrounding yourself with people you love or doing meaningful activities) can increase contentment.
Gratitude is like fuel for positive thinking. When we feel grateful, we become more optimistic.
One thing to keep in mind is that positive psychology shouldn’t be confused with toxic positivity. Toxic positivity is harmful because it involves a denial of emotional discomfort or “smiling through the pain.” But positive psychology doesn’t require people to overlook their difficulties. It’s about shifting your mindset, harnessing your strengths, and learning to see your life in a more positive light — even when things are hard.
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How positive psychology is used in practice
Principles of positive psychology are seen in different settings [4]. This includes schools, workplaces, communities, and healthcare facilities. However, positive psychology’s main use is within mental healthcare. Therapists, psychiatrists, and other mental health professionals can incorporate it alongside other approaches. Here are some of the ways positive psychology may shape their practice:
Providers see people as the experts on themselves and inherently capable of change. Clients know themselves best, so they remain in control of the therapeutic experience.
How this might sound in session: “Was there a time in your life when you didn’t have this issue? What, if anything, was different then?”
A strong therapeutic alliance is key. There is a focus on feeling seen, heard, and understood for meaningful change to occur.
How this might sound in session: “I’ve been thinking about you and wanted to check in after our last conversation. How are you feeling coming into therapy today?”
Goal-setting can start within the first few sessions. Some small, early gains may help increase momentum and engagement.
How this might sound in session: “Imagine you woke up tomorrow and things were 10% better. What’s one small thing you could do this week to help you get there?”
Overly clinical “therapy speak” can be confusing. Instead, providers use the client’s own language when making reflections.
How this might sound in session: “Sometimes labels can be helpful. But right now, I want us to focus on you and your experiences with obsessive-compulsive disorder (OCD). Tell me more about what you meant when you said your OCD feels like ‘a boss you can never please.’”
Frequent, genuine feedback can help promote positive outcomes. Providers evaluate what’s working (and what isn’t).
How this might sound in session: “What’s your biggest takeaway from today’s session? Is there anything that was especially helpful or unhelpful?”
The language used to describe psychiatric challenges can be stigmatizing. Positive psychology has a focus on a person’s strengths, not diagnostic labels.
How this might sound in session: “I know that having bipolar disorder feels like a big part of your identity right now. But I think it’s important for us to remember that it doesn’t tell the full story of who you are.”
Things to consider about positive psychology
If you’re interested in positive psychology, it’s important to remember that it won’t be a fit for everyone. Critics of positive psychology have cautioned that it might [5]:
Encourage people to ignore challenges or avoid uncomfortable emotions
Overlook systemic barriers to happiness that no one person can overcome
Promote individualism while neglecting social and cultural influences on well-being
These critiques serve as a reminder that effective positive psychology requires nuance. Mental healthcare doesn’t happen in a vacuum, and context is important. Positive psychology practitioners must tailor their approach based on each person’s needs and preferences.
In my experience, positive psychology is most helpful when clients feel stuck in survival mode and need support reconnecting with what gives their life meaning. Positive psychology can help people notice strengths they’ve overlooked and build doable habits that support resilience. It’s not about ignoring problems — it’s about expanding the toolkit.
Brandy Chalmers, LPC
Clinical reviewer
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Positive psychology is the science of increasing contentment. Instead of focusing only on problems, it invites people to explore their strengths. Positive psychology stresses the importance of nurturing relationships, savoring pleasure, and practicing gratitude. It asserts that you don’t need to ignore negative emotions to embrace positivity. If you’re interested in exploring positive psychology, talk to your healthcare provider.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Positive psychology: An introduction. https://psycnet.apa.org/record/2000-13324-001
- Positive Psychology and Physical Health https://pmc.ncbi.nlm.nih.gov/articles/PMC6124958/
- Positive psychology https://www.health.harvard.edu/topics/positive-psychology
- What is Positive Psychology? The All-You-Need-To-Know Guide https://www.positivepsych.edu.sg/positive-psychology-comprehensive-guide/
- Addressing the criticisms and critiques of positive psychology: recommendations for improving the science and practice of the field https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1548612/full
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
