This week, I have been sharing positive interventions from non-WEIRD countries. There is a growing research base demonstrating the efficacy of positive psychology interventions in non-Western contexts. These studies suggest that interventions developed in Western contexts can also effectively enhance well-being in other cultures, and also demonstrate the efficacy of interventions developed specifically to promote well-being through culturally-relevant practices.
Today’s intervention builds on evidence suggesting that religion and spirituality are closely associated with happiness and well-being. Individuals who endorse high levels of spirituality, stronger religiosity, or more frequent attendance at worship services are more likely to characterize themselves as “very happy.” There are a number of proposed mechanisms that might account for these relationships. Participation in organized religion may enhance social relationships and provide opportunities to participate in a social community, and can also facilitate access to important support – both emotional support, such as counseling from religious leaders, and practical support, such as access to financial or material resources. Religious beliefs or spirituality may also promote meaning, gratitude, and transcendence, which are core elements of Seligman’s PERMA theory of well-being.
Today’s exercises are taken from a study demonstrating the efficacy of a faith-based gratitude intervention specifically developed to promote well-being among Muslim university students. As the authors describe, they “adapted the gratitude intervention strategies to harmonise them with the Islamic perspective – the understanding of human nature and happiness.” They note that gratitude-based interventions are well-suited for this, as “praising and thanking Allah for His blessings are highly valued in Islam.” This study feels particularly timely, as Muslims throughout the world are currently observing the month of Ramadan, a holy month in which Muslims commemorate the revelation of the Qur’an through fasting, prayer, and charitable giving.
I’ve shared information about the study’s faith-based and secular interventions, both of which were found to enhance students’ well-being. I encourage you to consider trying one or both of these exercises, or to adapt the ideas in a way that is consistent with your own religious or spiritual beliefs.
Today’s Exercise: Faith-Based and Secular Gratitude Practices
Islamic-Based Gratitude Strategy
“Without doubt in the remembrance of Allah do hearts find tranquility” (Qur’an, Ar-Ra’d, 28).
This intervention is designed to be completed over a two-week period.
Each day, identify previously unappreciated aspects of your life for which you are thankful (e.g., supportive relationships, contributions that others have made for you, advantages and opportunities that you have gained). Notice how fortunate Allah makes you at present in all aspects of your life. Recall the good things in your life, present and past, that Allah blesses you with and for which you should be grateful – for example, any physical, social, faithful, and intellectual blessings as well as opportunities and advantages that Allah rewards you with. Write down one thing you are grateful to Allah for each day.
At the end of the two-week period, write a letter to express your gratefulness to the Merciful Allah who grants you blessings and is responsible for your grateful and blessed situations. Focus on the meaningful content in your writing: be reflective, write expressively, and compose your letter from a positive orientation.
Secular Gratitude Strategy
This intervention is designed to be completed over a two-week period.
Each day, identify previously unappreciated aspects of your life for which you are thankful (e.g., supportive relationships, contributions that others have made for you, advantages and opportunities that you have gained). Recall the good things in your life, present and past, for which you should be grateful – for example, physical, social, faithful, and intellectual good things, as well as opportunities and advantages that you have gained. Write down one thing that you are grateful or thankful for each day.
At the end of the two-week period, compose a letter of gratitude expressing your thanks to a person who contributed to your grateful situations. Focus on the meaningful content in your writing: be reflective, write expressively, and compose your letter from a positive orientation.
The Science
Al-Seheel, A. Y. & Noor, N. M. (2016). Effects of an Islamic-based gratitude strategy on Muslim students’ level of happiness. Mental Health, Religion & Culture, 19(7), 686-703. https://doi.org/10.1080/13674676.2016.1229287
This study examined the effects of an Islamic-based expressive gratitude strategy in comparison to a secular-based expressive gratitude strategy and a control group in enhancing Muslims’ level of happiness. It was hypothesised that practising the Islamic-based gratitude exercise (by associating blessings with Allah) would result in higher happiness level over time, compared to the happiness level of Muslim participants practising the secular-based gratitude exercise (without specific association) or the control group (attending to details of daily life). Sixty students were randomly assigned into one of three groups and over a period of 16 days were asked to practise the respective exercises daily. They were assessed for pre- and post-happiness measures. Results generally supported the hypothesis, and suggested that the Islamic-based gratitude is beneficial in raising participants’ happiness level, as it fits with their beliefs and values. Implications of the results for including Islamic-oriented intervention to promote Muslim happiness are discussed.
