101 Solution-Focused Questions for Help with Depression by Fredrike Bannink

Author:Fredrike Bannink
Language: eng
Format: epub
Publisher: W. W. Norton & Company

The key to building a new habit is to practice the behavior, over and over. The famous aikido master Ueshiba states that instructors can impart merely a small portion of the teachings and that only through ceaseless training can people acquire the necessary experience. His advice is to not chase after many techniques, but one by one to make each technique your own. This works for strengths as well. Here are a few ways that resonate for many clients:

Survey: Fill out the VIA (Values in Action) Survey of Character Strengths (www.authentichappiness.org) to find out what your signature strengths are.

Conversation: Talk with others about your strengths; tell stories about how your strengths have helped you and were at play when you were at your best. Use your strengths while you are in conversation; for example, if you want to build upon curiosity, ask questions with a sense of genuine interest.

Journaling: Write about your strengths; explore them in this intrapersonal way. For example, if you want to build upon prudence, consider a situation you are conflicted about and write about the costs and benefits of both sides.

Self-monitoring: Set up a tracking system to monitor your experiences throughout the day. Track one or more of the strengths you are using hour by hour; you might need an alarm or another external cue to remind yourself to monitor when you use your strengths. This strategy involves using your strength of self-regulation.

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