When people think about wellbeing, they often imagine happiness, relaxation, or simply feeling “good.” But true wellbeing is far more than the absence of stress or illness; it is about feeling connected, purposeful, engaged, and supported in daily life.
The PERMAH model, developed within the field of positive psychology, offers a simple yet powerful framework to understand what actually helps humans thrive. Rather than mental health focusing only on what’s going wrong, PERMAH highlights the elements that help us flourish and create a life worth living.
Author: Madison Brennan
Psychologist
What does PERMAH stands for?
Positive Emotion
Engagement
Relationships
Meaning
Accomplishment
Health
Here’s how each component contributes to wellbeing, and how you can nurture them in your everyday life.
P – Positive Emotion
Positive emotions include experiences like happiness, gratitude, joy, hope, comfort, amusement, and contentment. These emotions help balance stress and build emotional resilience. Sometimes we have to do things to purposely cultivate positive emotions in our day. You can increase positive emotions by:
- Completing a simple gratitude ritual at the end of each day.
- Noticing small moments of pleasure, such as warm sunlight, a quiet morning, or a good coffee.
- Engaging in activities that reliably lift your mood (e.g., music, hobbies, time outside).
- It is important to note that positive emotions don’t eliminate difficult feelings; they help you carry them.
E – Engagement
Engagement happens when you’re so absorbed in an activity that time seems to pass quickly. This is sometimes referred to as a “flow state.” You feel focused, energised, and deeply involved. You might experience engagement when creating art or music, playing sports, gardening, or solving problems. Some ways to increase engagement include:
- Identifying activities that make you lose track of time.
- Reducing distractions (e.g., turning your phone to silent or trying single tasking).
R – Relationships
Humans are wired for connection. Supportive, trusting relationships are one of the strongest predictors of wellbeing. Relationships can give us a sense of belonging, emotional support, opportunities to give and receive care, and shared joy and meaning. You can nurture your relationships by:
- Messaging a friend and starting a conversation.
- Spending distraction-free time with someone you care about.
- Practising small acts of kindness.
It is important to distinguish between healthy and unhealthy relationships and, when needed, set boundaries that protect your emotional wellbeing.
M – Meaning
Meaning comes from feeling connected to something bigger than yourself, such as a value, a purpose, a community, or a belief. It helps us make sense of life and stay motivated during hard times. You might find meaning through family, creativity, work or volunteering, nature, or religion/spirituality. To cultivate meaning in your life:
- Identify your core values (e.g., kindness, growth, and honesty).
- Align small daily actions with your values.
- Do something that feels bigger than yourself, such as helping others, going to church, or connecting to nature.
A – Accomplishment
Accomplishment isn’t just about achieving big goals; it’s about progress, effort, and the sense of capability that comes from completing meaningful tasks. Accomplishment can be as big as finishing a project or learning a new skill, and as small as ticking one thing off your to-do list. Remember to celebrate your effort and not just your outcomes! To grow your sense of accomplishment:
- Instead of a to-do list, write a “done” list at the end of each day to highlight how much you were able to accomplish.
- Set small, achievable goals for each day.
- Celebrate progress, no matter how small it is.
- Reflect on things you’ve overcome or improved upon.
H – Health
Physical and mental health act as the foundation for the whole PERMAH model. When your body and brain are supported, everything else becomes easier. Health includes sleep, nutrition, movement, stress management, rest and recovery, boundaries and mental health care. To improve your health:
- Prioritise quality sleep (even small improvements help).
- Move your body in ways you enjoy.
- Eat in a way that supports your energy.
- Practice calming routines like breathing, stretching, or mindfulness.
- Seek support from a professional when needed.
Bringing PERMAH Together
Wellbeing is holistic. These six elements don’t need to be perfectly balanced; some may matter more to you than others. Reflect upon which areas of your wellbeing feel strong right now, and which feel neglected or out of balance. Think about one small action you could take to foster positive wellbeing.
The PERMAH model reminds us that wellbeing isn’t something we wait for; it’s something we build, moment by moment. By nurturing positive emotion, engagement, relationships, meaning, accomplishment, and health, we can create a more grounded, resilient, and fulfilling life.
Reference
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.