“Each one of us is a work-in-progress, in a constant state of becoming” (Carl Rogers).
“A change of worldview can change the world viewed” (Joseph Chilton Pearce, The Crack in the Cosmic Egg: New Constructs of the Mind and Reality).

Introduction

According to the VIA Institute on Character, people are struggling worldwide to enjoy life, as a result of a range of mental health challenges, despite the wish to feel good. And, feeling good is often considered a destination. Carl Rogers, an American psychologist, believed that the purpose of existence was not to reach some form of a destination, but that it was a continuing process of discovery and growth. He also believed that people were in essence healthy and able to grow and realise their own potential. Furthermore, he believed that the good life (a process and not a state of being) required us to “be fully open to experience, live in the present moment, trust ourselves, take responsibility for our choices and treat ourselves and others with unconditional positive regard” (Rogers, as cited in Benson et al., 2012, p. 132). He also argued that this way of being would help us find the way that truly fit our authentic self, prevent us feeling stuck, and aid us in becoming fully functional, but, that it required us to be brave.

In modern-day society, wellbeing is receiving more attention. This concept contains two main perspectives involving various aspects, including feeling good and functioning well. Hedonic wellbeing involves feeling good and experiencing positive emotions and life satisfaction, whereas eudaimonic wellbeing involves functioning well on an emotional, individual and social level and also having hope, meaning, purpose, optimism, autonomy, competence, engagement and positive relationships. However, these two perspectives frequently coincide, are interrelated and together contribute to flourishing.

Improving wellbeing through positive intentional activities

Wellbeing can be improved and experienced in a number of areas in our lives by e.g., applying positive intentional activities. Positive psychology interventions (PPIs) (which specifically develop something positive and are supported by empirical evidence), are intentional activities applied to improve wellbeing and increase psychological resources. More specifically, they intentionally foster positive thoughts, feelings and behaviours and encourage us to focus on wellbeing. They can also be implemented in non-therapeutic contexts (e.g., by the self and in individual and group settings). One example of a PPI (henceforth a positive intentional activity) is the identification, use and development of character strengths.

What are character strengths?
Character strengths are positive personal personality traits revealed by our thoughts, emotions and behaviour. They are to some extent constant, but also dimensional, and expressed not only in degrees across a wide continuum, but also often in groups and not as a single trait. They are also culturally and contextually bound and not necessarily universally alike in different cultural groups in terms of conceptualisation, how they manifest and operate and in terms of position of significance. Furthermore, they are applicable across the lifespan and can be developed.

The Values-In-Action (VIA) classification framework: Virtues and character strengths
The VIA classification framework categorises 24 character strengths into six virtues namely:

• Wisdom, involving the cognitive strengths of creativity, curiosity, judgement, love of learning andperspective (the ability to e.g., solve problems, explore new things, be open-minded, think critically, master new skills, see the big picture and provide wise counsel). Wisdom enables e.g., abstract thinking and helps us create a balance in terms of happiness between ourselves and others.
• Courage, involving the emotional strengths of bravery, perseverance, honesty and zest (the ability to e.g., speak up for what is right, finish what you have started and be sincere, authentic, trustworthy, energetic and enthusiastic). Courage helps us overcome feeling helpless and to achieve our goals despite the challenges.
• Humanity, involving the interpersonal strengths of love, kindness and social intelligence (the ability to e.g., be genuine, warm, generous, caring and to notice the feelings and motives of other people – to have emotional intelligence).
• Justice, involving the civic strengths of teamwork, fairness and leadership (the ability to e.g., be socially responsible and just and to organise group activities). Justice results in healthy communities.
• Temperance, involving the strengths of forgiveness, humility, prudence, and self–regulation (the ability to e.g., be merciful, modest, cautious and to manage impulses and emotions). Temperance protects us against excess.
• Transcendence, involving the strengths of appreciation of beauty and excellence, gratitude, hope, humourand spirituality (the ability to e.g., be inspired and in awe and wonder, thankful, future-minded, optimistic, playful, light-hearted and to feel a sense of purpose and search for meaning). Transcendence connects us to the universe and gives and results in meaning.

The benefits of identifying, using and developing character strengths

Research shows that identifying, using and developing our character strengths can help us:

• Increase our energy, self-esteem, happiness, wellbeing and flourishing
• Adapt
• Remain resilient
• Find purpose and meaning
• Manage our stress and health
• Lessen symptoms of depression
• Achieve our goals
• Boost and deepen our relationships
• Enjoy and perform in sports and
• Change and improve our lives.

Research also shows that in general, character strengths are associated with:

• Positive emotions, fulfilment and life satisfaction
• Altruism, appreciation of diversity and tolerance
• Delayed gratification
• Physical health and recovery
• Positive therapeutic outcomes
• The development of social resources
• Academic achievement and
• Productivity, the experience of engagement, good performance, fast learning, job satisfaction and lower intention-to-leave rates in the workplace.

Furthermore, character strengths are associated with safeguarding us against taking harmful risks when experiencing stress and trauma and against the development of mental illness. Also, all the character strengths (excluding humilityand spirituality) link to healthy behaviour and less problematic behaviour in terms of e.g., suicidal ideation, violence and substance or alcohol abuse.

However, we should always consider context, ourselves and others when using our character strengths. E.g., overuse of zest (to be energetic, enthusiastic and do things wholeheartedly) may lead to risky behaviour (e.g., driving too fast) and the harm of ourselves and others, whilst under use of e.g., perspective (to see the big picture and provide wise counsel) may make us fixate on too much detail resulting in us doing and saying things we may regret.

Practical tips to identify, use and develop character strengths

• Identify a time in the past when you had to face certain challenges and/or when you were at your best, and identify and reflect on (1) the personal strengths you exhibited at the time, (2) the value of these strengths, (3) how these strengths relate to your authentic self and (4) how these strengths can be applied to also benefit others
• Request people who know you well to spot your top five character strengths
• Complete the VIA Institute on Character’s free scientifically validated character strengths survey (https://www.viacharacter.org/account/register)
• Complete the online courses and activities offered by the VIA Institute on Character (https://www.viacharacter.org/courses) and
• As part of the wellness counselling process, discuss e.g., the self-identified and other-spotted character strengths, the results of the above free survey and the insight gained from the above courses and exercises (if relevant), with your wellness counsellor and, within the scope of practice of the wellness counsellor, co-explore e.g., your thoughts, feelings and ideas on how to develop and use your character strengths (e.g., to set goals with activities), especially your top five character strengths (the ones you often use, which invigorate you and give you pleasure), to improve your wellbeing and
• Use your character strengths often, especially your top five ones, in various and original ways, also when you face life’s challenges.

Conclusion

In the ongoing process of discovery, growth, realising personal potential and building an authentic and meaningful life, identifying, using and developing our character strengths can evidently benefit our wellbeing. In the wellness counselling context, we as wellness counsellors can support you as the client, on this journey.

Author: Minda van Loggerenberg

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