Subjective Well-Being in the Digital Age: How Positive Psychology Helps Us Flourish
By Kacey Moore, Health Psychology Student
Introduction
Have you ever spent an hour scrolling through social media only to feel more stressed, overwhelmed, or dissatisfied afterward? Although technology has made it easier than ever to connect with others, it has also introduced new challenges that can affect our mental health and overall well-being. As individuals increasingly rely on digital platforms for communication, entertainment, and information, understanding the factors that contribute to happiness and flourishing has become more important than ever.
Positive psychology focuses on the strengths, behaviors, and experiences that help people thrive rather than merely treating psychological disorders. According to Compton and Hoffman (2019), well-being involves more than the absence of mental illness; it includes positive emotions, meaningful relationships, engagement in life activities, and personal growth.
Subjective well-being has become a major area of study within positive psychology because it examines how people evaluate the quality of their lives and experience happiness. This article explores how subjective well-being is defined, how social media and the internet influence well-being, Seligman’s PERMA model of flourishing, and the differences between traditional and applied psychological research.
What Is Subjective Well-Being?
Subjective well-being (SWB) refers to how individuals evaluate and experience their lives. Solanes et al. (2021) defined subjective well-being as a combination of life satisfaction, positive affect, and low levels of negative affect. Similarly, Zhang et al. (2021) explained that subjective well-being includes both emotional and cognitive evaluations of life experiences. In simple terms, subjective well-being reflects how happy people feel and how satisfied they are with their lives.
Researchers generally describe subjective well-being as consisting of three primary components: life satisfaction, positive emotions, and negative emotions. Life satisfaction represents a person’s cognitive evaluation of life circumstances, while positive and negative emotions reflect day-to-day emotional experiences (Solanes et al., 2021). Individuals with high subjective well-being typically experience frequent positive emotions such as joy, gratitude, and hope while experiencing fewer negative emotions such as sadness, anxiety, and anger.
Compton and Hoffman (2019) noted that positive and negative emotions are not simply opposites of one another. Instead, individuals may experience both positive and negative emotions simultaneously. For example, a graduating college student may feel excited about completing a degree while also feeling anxious about future career opportunities. This complexity demonstrates why subjective well-being involves more than simply feeling happy all the time. Subjective well-being is important because it has been associated with numerous positive outcomes. According to Solanes et al. (2021), individuals with higher levels of subjective well-being often experience better physical health, increased self-esteem, greater resilience, and improved overall functioning. These benefits highlight why positive psychology researchers continue to investigate ways to promote well-being in everyday life.
Social Media, the Internet, and Daily Stress
The internet and social media have transformed how people communicate, learn, and interact with one another. These technologies offer numerous advantages, including access to information, opportunities for social connection, and online support communities. For many individuals, social media serves as a valuable tool for maintaining relationships with family and friends across long distances.
Despite these benefits, social media can also contribute to daily stressors that negatively affect subjective well-being. One common challenge is social comparison. Social media platforms often encourage users to compare their lives to carefully curated images and posts shared by others. Individuals may view photos of vacations, career achievements, or personal milestones and conclude that their own lives are less successful or meaningful. These comparisons can contribute to feelings of inadequacy and lower life satisfaction.
Another significant stressor involves information overload. Constant notifications, emails, news updates, and social media alerts require continuous attention and can contribute to mental fatigue. Compton and Hoffman (2019) explained that cognitive processes strongly influence emotional experiences. When individuals are constantly exposed to information and stimulation, they may experience increased stress and difficulty regulating emotions.
The fear of missing out (FOMO) also affects many social media users. Seeing friends or acquaintances participate in activities without them can create feelings of exclusion and dissatisfaction. Furthermore, social media use may contribute to sleep disruption when individuals spend excessive time online before bedtime. Poor sleep quality has been associated with lower psychological well-being and increased emotional distress.
Research conducted during the COVID-19 pandemic further highlighted the relationship between technology and mental health. Liu et al. (2021) found that college students experienced substantial psychological distress due to social isolation, remote learning, and increased dependence on digital communication. Although technology helped maintain social connections during this period, excessive reliance on online interaction also introduced additional challenges to well-being.
Understanding Seligman’s PERMA Model
One of the most influential theories in positive psychology is Martin Seligman’s PERMA model. According to McTiernan et al. (2022), Seligman developed the PERMA framework to explain the essential components of flourishing and optimal well-being. Rather than defining happiness solely as the experience of positive emotions, the PERMA model suggests that well-being consists of five interconnected elements.
Positive Emotion
Positive emotion refers to experiencing feelings such as joy, gratitude, hope, contentment, and optimism. Positive emotions contribute to happiness and help individuals cope with life’s challenges. Compton and Hoffman (2019) discussed Fredrickson’s Broaden-and-Build Theory, which proposes that positive emotions broaden individuals’ perspectives and help them build lasting personal resources. For example, feelings of gratitude may strengthen relationships, while joy may encourage creativity and exploration.
Engagement
Engagement occurs when individuals become fully absorbed in meaningful activities. This state is often referred to as “flow,” during which people lose track of time because they are completely immersed in what they are doing. Examples include participating in sports, creating art, reading, or learning new skills.
Relationships
Positive relationships play a critical role in overall well-being. Humans are inherently social beings who benefit from supportive and meaningful connections. Strong relationships provide emotional support, increase resilience, and contribute to life satisfaction. Research consistently demonstrates that social support is one of the strongest predictors of psychological well-being (Compton & Hoffman, 2019).
Meaning
Meaning involves belonging to and serving something larger than oneself. Individuals often find meaning through family, community involvement, spirituality, volunteer work, or career pursuits. Having a sense of purpose helps people navigate adversity and provides direction in life.
Accomplishment
Accomplishment refers to pursuing and achieving personally meaningful goals. Goal attainment contributes to confidence, self-efficacy, and personal satisfaction. Compton and Hoffman (2019) emphasized that meaningful goals are particularly important for well-being when they align with an individual’s values and personal interests.
Together, these five components create a comprehensive framework for understanding human flourishing. According to McTiernan et al. (2022), individuals who actively cultivate all five PERMA elements are more likely to experience sustained well-being and life satisfaction.
Traditional Psychology vs Applied Psychology
Traditional psychology has developed through numerous theoretical perspectives that seek to explain human behavior and mental processes. These theories provide valuable insights into why people think, feel, and behave as they do.
Psychoanalytic theory, developed by Sigmund Freud, emphasized unconscious motivations and internal conflicts. Humanistic psychology, associated with theorists such as Abraham Maslow and Carl Rogers, focused on personal growth, self-actualization, and human potential. Cognitive theories emphasized the role of thoughts and beliefs in shaping emotions and behavior, while behavioral theories focused on learning processes and environmental influences.
Although these approaches have greatly expanded psychological knowledge, much of traditional research seeks to develop and refine theoretical understanding. Compton and Hoffman (2019) noted that many positive psychology concepts emerged from earlier humanistic perspectives that emphasized growth, meaning, and fulfillment.
Applied psychology differs because it focuses on solving practical problems that affect individuals and society. Rather than simply expanding theory, applied research seeks to develop interventions that improve real-world outcomes. Examples include workplace wellness programs, school-based mental health initiatives, health behavior interventions, and positive psychology exercises designed to enhance well-being.
Positive psychology interventions represent an important example of applied research. These interventions translate theoretical concepts into practical strategies that individuals can use to improve their daily lives. McTiernan et al. (2022) explained that positive psychology interventions are specifically designed to increase positive emotions, strengthen relationships, build resilience, and promote flourishing.
Positive Psychology in Action
Positive psychology interventions provide practical tools that individuals can use to enhance subjective well-being. One of the most widely studied interventions is the Three Good Things exercise.
Developed by Seligman and colleagues, the Three Good Things intervention encourages individuals to write down three positive experiences that occurred during the day and reflect on why they happened. According to Wu (2021), participants who practiced this exercise experienced lower levels of depression and negative affect while reporting higher levels of positive affect and subjective well-being. The intervention helps individuals shift attention away from negative experiences and focus more intentionally on positive aspects of daily life.
Another evidence-based strategy involves identifying and utilizing personal strengths. Compton and Hoffman (2019) explained that strengths-based approaches encourage individuals to recognize and apply their unique talents and abilities. Research has demonstrated that using personal strengths in new ways can increase happiness, confidence, and overall well-being.
Physical activity also serves as an important positive psychology intervention. Zhang et al. (2021) found that college students who engaged in higher levels of physical activity reported greater happiness and life satisfaction. Physical activity not only benefits physical health but also improves mood, reduces stress, and supports emotional well-being.
Acts of kindness represent another simple yet powerful intervention. Solanes et al. (2021) reported that positive psychology interventions involving acts of kindness may increase life satisfaction and positive affect. Examples include volunteering, helping a classmate, donating to charity, or simply offering support to a friend. These activities strengthen social connections while promoting positive emotional experiences.
Collectively, these interventions demonstrate how applied positive psychology can help individuals cultivate greater well-being in everyday life.
Conclusion
Subjective well-being represents an important area of study within positive psychology because it reflects how individuals experience and evaluate their lives. Researchers generally define subjective well-being as a combination of life satisfaction, positive emotions, and low levels of negative emotions (Solanes et al., 2021). Although social media and internet use provide valuable opportunities for connection and communication, they may also contribute to stress through social comparison, information overload, and sleep disruption.
Seligman’s PERMA model offers a comprehensive framework for understanding flourishing through positive emotions, engagement, relationships, meaning, and accomplishment. Furthermore, positive psychology interventions such as the Three Good Things exercise, strengths-based activities, physical activity, and acts of kindness demonstrate how applied psychological research can improve well-being in practical ways.
Ultimately, positive psychology reminds us that flourishing is not simply the absence of problems. Rather, flourishing involves intentionally cultivating strengths, relationships, purpose, and positive experiences that contribute to a meaningful and satisfying life.
The Science of well-being 