Positive Psychology & Happiness: A Journey Through Science and Fiction

Co-written with @LIBRIEXPRESS

Positive psychology was born with a clear intent: to understand what allows humans to function best, going beyond simply reducing symptoms to explore the breeding ground for personal growth. As Seligman and Csikszentmihalyi (2000) point out, the goal is not to ignore suffering, but to integrate the complexity of the human experience, including positive emotions, nurturing relationships, a sense of purpose, and vitality.

From this perspective, happiness is neither an emotional peak nor a forced optimism: it is an internal ecosystem, composed of awareness, intentionality and small daily practices capable of shaping well-being over time (Lyubomirsky & Layous, 2013).

Between fiction, memoir, and nonfiction, the selected books offer us valuable perspectives on how well-being can be cultivated through kindness, presence, creativity, values, and meaning. Literature thus becomes an emotional and psychological laboratory, in which we can recognize parts of ourselves and learn new ways of “being well”.

What does “being well” really mean?

Positive psychology defines well-being as a dynamic process involving nurturing emotions, secure relationships (Reis, Clark & Holmes, 2000), a sense of purpose (Ryff & Keyes, 1995), and the ability to be present in one's life.

Being well doesn't mean not suffering: it means having the resources to go through fatigue, transform it, and grow. Humans flourish when they integrate awareness, intentional choices, values, and everyday behaviors that support subjective well-being (Diener, Lucas & Oishi, 2018).

Fiction, in this sense, can become a guide: through the stories of others we learn to narrate our own better.

Books that Enlighten Well-Being: Positive Psychology in Fiction

1. The Midnight Library – Matt Haig

Regrets, self-compassion, authentic life choices

Nora Seed's journey through alternate lives is a narrative exploration of regret and its psychological impact. Research shows that “what ifs” can distort self-perception, generating rumination and suffering (Roese & Summerville, 2005). In the novel, however, Nora learns to look at herself with self-compassion, a fundamental construct for emotional regulation and resilience (Neff, 2011). Happiness emerges when it stops chasing the “perfect” life and embraces the possible, imperfect but authentic one.

"There is no such thing as a perfect life: there is a life you choose to live with kindness toward yourself."

2. New Meetings from Mrs. Megumi – Eiko Yamaguchi

Kindness, connection, micro-moments of presence

The novel takes us to Mrs. Megumi's small workshop, where each encounter becomes a space for listening and emotional resonance. In positive psychology, these micro-moments of connection represent true levers of well-being: as the theory of the broadening of positive emotions highlights, warm interactions expand our capacity for resilience, creativity, and emotional regulation (Fredrickson, 2009). Megumi doesn't “fix” people: she welcomes them. And in feeling seen, the characters find new directions.

"Sometimes, happiness comes in the form of an unexpected encounter and the feeling of being truly heard."

3. The Coordinates of Happiness – Gianluca Gotto

Authenticity, values, and basic psychological needs

Gotto's memoir is a journey of identity discovery, in which the pursuit of happiness passes through countercurrent choices and the courage to listen to one's values. Self-Determination Theory highlights that well-being increases when three basic needs are met: autonomy, competence, and relationality (Ryan & Deci, 2017). The author's journey perfectly illustrates this process.

"Happiness begins when you stop living the life you ‘should’ and start following the one that belongs to you."

4. The Pottery Seasons in Bamgashi – Yeon Somin

Creativity, handedness and flow state

Between silences, nature and clay, the protagonist discovers the therapeutic power of manual activities. The experience described is a perfect example of flow, that state of deep concentration that generates vitality and well-being (Csikszentmihalyi, 1990). Contact with matter, repetitive movements and slow pace promote emotional regulation and stress reduction (Perruzza & Kinsella, 2010). The novel reminds us that happiness can arise from giving shape –concrete or symbolic– to one's life.

"Letting life shape you, while shaping clay."

5. Ikigai – Bettina Lemke

Meaning, purpose, deep motivation

Lemke takes the reader on a discovery of ikigai, the reason why it's worth getting up every morning. The concept is close to the psychological construct of purpose in life, which research associates with greater health, longevity, and resilience (Hill & Turiano, 2014). Having a “why” – whether small or large – guides choices, stabilizes mood, and gives coherence to one's personal story.

"Happiness isn't finding everything: it's finding your why."

Happiness: a process, not a goal

All the books, though very different, converge on a central idea: happiness is not a destiny, but a process. It is made of:

• Authentic connections

• Acceptance and self-compassion

• Creativity and presence

• Alignment with their values

• Daily practices of gratitude and awareness

• Intentional choices that construct meaning

As Seligman (2011) summarizes, flourishing is a path that requires care, not perfection. And literature, with its stories, can become a precious companion on this journey.

Bibliographic References

Bryant, F. B., & Veroff, J. (2007). Savoring: A new model of positive experience. Lawrence Erlbaum Associates.

Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row.

Diener, E., Lucas, R. E., & Oishi, S. (2018). Advances and open questions in the science of subjective well-being. Collabra: Psychology, 4(1), 15. https://doi.org/10.1525/collabra.115

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/00223514.84.2.377 

Fredrickson, B. L. (2009). Positivity. Crown.

Hill, P. L., & Turiano, N. A. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological Science, 25(7), 1482–1486. https://doi.org/10.1177/0956797614531799 

Lyubomirsky, S., & Layous, K. (2013). How do simple positive activities increase well-being? Current Directions in Psychological Science, 22(1), 57–62. https://doi.org/10.1177/0963721412469809 

Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow. 

Park, C. L. (2010). Making sense of the meaning literature: An integrative review. Psychological Bulletin, 136(2), 257–301. https://doi.org/10.1037/a0018301 

Perruzza, N., & Kinsella, E. A. (2010). Creative arts occupations in therapeutic practice. British Journal of Occupational Therapy, 73(6), 261–268. https://doi.org/10.4276/030802210X12759925544757 

Reis, H. T., Clark, M. S., & Holmes, J. G. (2000). Perceived partner responsiveness. In C. Hendrick & S. S. Hendrick (Eds.), Close relationships: A sourcebook (pp. 201–225). Sage. 

Roese, N. J., & Summerville, A. (2005). What we regret most… and why. Personality and Social Psychology Bulletin, 31(9), 1273–1285. https://doi.org/10.1177/0146167205274693 

Ryan, R. M., & Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Press. 

Ryff, C. D., & Keyes, C. L. M. (1995). The structure of psychological well-being revisited. Journal of Personality and Social Psychology, 69(4), 719–727. 

Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press. 

Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5