Therapy with Young Adults - Part 2 Dave Verhaagen, Ph.D., ABPP Southeast Psych

Mindfulness & Young Adults Young adults resonate with mindfulness. In clinical practice, mindfulness helps not only with depression and anxiety, but also with goal- directed behavior. Add an acceptance mindset.

Set Short-Term Goals These goals are for 1-3 months. They are in the treatment, pre- launch phase. They are used to practice and to test out follow-through.

Goal Setting A good goal is stated simply and briefly. A good goal is put in positive terms—what will be done rather than what won’t. A good goal is specific and measurable. A good goal is reasonable and achievable. A good goal relies on skills you already have or are learning. Adapted from Beyond Addiction: How Science and Kindness Help People Change by Foote, Wilkens, and Kosanke

Work on Identity Formation Explore personal history Explore current traits Envision the future self

Exploring Personal History For low identity-achievement young adults, there is almost always some issue (bullying, rejection, loss of parent, issue with personal appearance, etc.) in the year old window. Ask about how she saw herself in elementary school, middle school, high school, college age. Discuss how these issues stick emotionally.

What is Positive Psychology? The science of what makes people happier and have a greater sense of well-being. It focuses on strengths, resiliency, and how and why people do well.

Applying Positive Psychology The field of positive psychology has great research-based ideas that can be applied to FTL work.

Benefits of Positive Mood People who are in a positive mood are more likely to be liked by others. They are also more likely to be open to new ideas and experiences.

Catching Happiness Many behaviors or conditions are “contagious,” like obesity or smoking. Happiness is contagious, but unlike these other behaviors, you must have direct contact to catch positive emotions in a social network. People at the center of a “happy social network” tend to be the happiest.

Catching Happiness The amount of influence happy people have on others: Close neighbor - 34% Close friends - 25% Close siblings - 14%

Benefits of Happiness Happy people are... half as likely to die over the same time period. half as likely to become disabled. more likely to have lower health complications.

Benefits of Happiness Happy people are... more productive on the job. more likely to have higher incomes. more likely to earn more money per year.

Happiness Set Point Like weight or other human traits, each person appears to have a “happiness set point.” This set point is genetically influenced but not entirely fixed.

Happiness Set Point

Intentional Activity That Leads to Happiness SOAP Social Connections Optimism Appreciation Purpose Thanks to Bill O’Hanlon for the model and acronym.

Social Connections Close relationships are the best predictor of happiness. Unfortunately, 1 in 4 Americans report having no one to confide in. The average American has only two friends.

Boosting Social Connections Increase the number of connections you have outside your immediate family. Strengthen intimate and family relationships. Become an active member of the community, including a faith community, community organizations, and so on.

Optimism Optimism is a relatively stable trait. Likewise, pessimism is a relatively stable trait, but it can modified--with effort.

Pessimistic Explanatory Style Bad stuff is permanent and will persist. Bad stuff is pervasive. Bad stuff is out of my control. Bad stuff shows my lack of resources. Bad stuff reveals my bad qualities.

Optimistic Explanatory Style Bad stuff is time and context limited. Bad stuff is compartmentalized. Bad stuff is under my control. Bad stuff produces my resourcefulness. Bad stuff reveals my good qualities.

Building Optimism Naturally pessimistic people who spent one week doing optimism-generating exercises were significantly happier 6 months later. Those exercises were: Writing down times in the past when they were at their best. Listing out their personal strengths. Expressing gratitude to someone they had never personally thanked. Writing down 3 good things that happened that day.

Benefits of Appreciation & Gratitude Expressing gratitude has a short-term positive effect (several weeks) on happiness level (up to 25% increase). 94% of severely depressed people showed improvements in depression level after gratitude exercise.

Gratitude Letters Write a letter of gratitude, deliver it personally if possible, ask them to read in your presence. Both writer and recipient had positive outcomes.

Purpose Elements of a meaningful life: Purpose Contribution Engaging work or activities Finding meaning in difficulty Changing the meaning of negative events

FTL Applications A happier young adult will be less likely to remain stuck. Build social connections, optimism, appreciation, and purpose.

Helping Parents Self-Care Awareness and Acceptance Appropriate Limits Positive Communication Reinforcers & Consequences Hard Decisions