PERMA Model Based on the work of the world-renowned psychologist Professor Martin Seligman and others, Positive Education is the practical application of Positive Psychology. Positive psychology focuses on building a person’s wellbeing to enable them to flourish in life.
Given the prevalence of adolescent depression and anxiety, and the rapidly changing world we live in, we are committed to developing a strengths-based culture that promotes the development of wellbeing in staff, students and the society we live in.
Professor Seligman uses the acronym PERMA, to define wellbeing, and by building PERMA we provide “an inoculation against poor mental health.”
By teaching simple, research-backed life skills, it is possible to build a person’s PERMA.
food do eat bananas, milk and tea no caffine do not eat high processed foods or meats, alcahol if you do make sure go to bed after minimum of 1.5 hours
Bananas They’re packed with potassium and magnesium – nutrients that double as natural muscle relaxants. Plus, they contain the sleep-inducing amino acid tryptophan, which ultimately turns into serotonin and melatonin in the brain. Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleepiness. It takes about an hour for tryptophan to reach the brain, so plan your snack accordingly.
Protein High-protein foods promote sleep, and they also fight acid reflux, Teitelbaum says. That’s important, since heartburn often flares up at night, making sleep difficult. Smart bets for a bedtime snack: two slices of lean meat or cheese, a hardboiled egg, some cottage cheese mixed with fresh fruit or a handful of pumpkin seeds.
Almonds They’re full of protein. They also provide a solid dose of magnesium, which promotes sleep and muscle relaxation. Chow down on a handful before bed, or spread some almond butter on toast.
Milk Downing a warm glass will encourage sweet dreams, says Donald Hensrud, a preventive medicine specialist at the Mayo Clinic in Rochester, Minn. Milk is full of tryptophan, so it will have a sedative effect. Plus, it’s a good source of calcium, which helps regulate the production of melatonin. “If you can’t sleep or if you’re waking up in the middle of the night, get out of bed and have some milk,” Hensrud says. Make it even sweeter with a teaspoon of honey.
Cherries They’re one of the only natural sources of melatonin, according to a study published in the Journal of Experimental Botany. Have a handful an hour before bedtime; if fresh ones aren’t in season, go for cherry juice or the dried variety.
Tea Green tea contains theanine, an amino acid that helps promote sleep. But really, all varieties are soothing enough to encourage drowsiness, so long as they’re decaf. “Tea helps you relax,” says Hensrud, who suggests herbal, mild flavors. Try a one-cup serving before turning in at night.
Oatmeal Just one bowl provides plenty of calcium, magnesium, phosphorus, silicon and potassium – all sleep-promoting nutrients. Go easy on sweeteners, though, since too much sugar could sabotage shut-eye.Jasmin riceHaving a bowl of rice four hours before going to bed could help you fall asleep faster, according to a study published in the American Journal of Clinical Nutrition. Researchers theorize that high glycemic-index foods like jasmine rice may boost tryptophan and serotonin, thus encouraging sleep. In the AJCN study, men fell asleep after an average of nine minutes. Make sure to stick with jasmine rice rather than opting for the lower glycemic-index long-grain rice.
In a 2010 TED Talk, Arianna Huffington identified sleep deprivation as the culprit for many bad decisions made by world leaders, and urged all of us to create a better world simply by going to sleep on time .
She was right.
Flooded with time-demanding tasks throughout the day, many of us are overwhelmed emotionally and cognitively. Often it’s not just difficult to allocate enough time for sleep, it's hard to get good, replenishing sleep in whatever time we have.
In recent years, studies have repeatedly shown that lack of quality sleep causes the same symptoms of alcohol intoxication—slower reaction time, impaired judgment, and reduced intelligence . Simply put: When we don’t sleep well, we are drunk drivers, workers, and parents.
Here are five things you can do today to "sober up" and get the sleep you need.
Relax from head to toe.
The path to a good night’s sleep begins with winding down the body and mind in the evening. Our bodies are programmed to sleep when they feel released of tension. Progressive Muscle Relaxation (PMR) takes about 15 minutes to complete and in extensive testing by researchers worldwide, it's been found to be an effective means of inducing a sense of overall calm and specifically improving quality of sleep . To practice it, one goes through the entire body, from head to toe, repeatedly straining and then releasing various muscles. Several websites offer free audio instructions you can follow to carry out PMR (e.g. , ).
Dim the lights and screens.
Researchers at the Harvard Medical School’s Sleep Lab recently showed the adverse effect of lighting on quality of sleep. Blue light in particular has been shown to promote alertness—it can be used to help night-shift workers maintain their productivity . So it's unlikely to help you get to sleep. To get some shut-eye, turn of the lights early, especially backlit electronic screens like TVs, mobile phones, tablets. If you like to use an electronic device for reading in bed, opt for an e-reader .
Take your mind elsewhere.
At the end of a busy day, your brain could be overwhelmed with information that is still being processed and absorbed. Trying to empty your mind may be hard—but it could be easier to fill it in with alternative content. Guided visualizations take you through a detailed description of an imaginary scenario, replacing your existing thoughts and emotions with different scenery and with new situations, slowly bringing you to a state of calm that naturally leads to sleep .
Keep it cool.
A gradual reduction in body temperature signals to our body that it is time to go to sleep . The trick is therefore to get yourself warmed up—maybe with a hot shower—and then cool your bedroom to a level that is slightly cooler than comfortable. The change in temperature will not only help you get to sleep quicker but will help make your rest longer and better.
Write 3 good things.
“Three Good Things” is a simple and effective exercise developed by Dr. Martin Seligman, the founder of the positive psychologymovement. In this exercise, one concludes the day by writing down three things that went well, along with an explanation of why those events or occurrences had a positive outcome. People who maintained such a journal for a single week were found to be measurably happier over a period of six months . Taking these notes before bedtime helps bring clarity on the day that has passed, along with a focus on its positive side.