From Burnout to Flourishing: How the PERMA Model Can Transform Your Wellbeing
Are you constantly battling overwhelm, burnout, or the relentless pressure of perfectionism? You're not alone. But what if I told you there’s a scientifically-backed recipe for happiness and fulfilment that could help you regain balance, joy, and a deeper sense of purpose in your busy life?
Enter PERMA, a wellbeing model created by positive psychologist Martin Seligman. This powerful framework has guided countless professional women from exhaustion and stress to a life filled with intentionality, joy, and genuine fulfilment. By consciously considering and integrating these elements into your daily life, you're laying the foundation for living intentionally and authentically.
Why PERMA Matters for Burnout & Overwhelm
If you’re stuck in survival mode—constantly giving to others, saying yes when you want to say no, or chasing a version of success that leaves you exhausted—PERMA offers a gentle but powerful roadmap back to yourself. Each pillar helps you reconnect with what truly nourishes you: emotional resilience, meaningful connection, and a sense of grounded purpose.
What is the PERMA Model?
The PERMA model outlines five essential components that form the recipe for a happy, fulfilled life—and a strong foundation for burnout recovery, emotional resilience, and intentional living:
1. Positive Emotions (P)
Experiencing positive emotions such as joy, gratitude, hope, and inspiration isn't about toxic positivity or ignoring life's difficulties. Instead, it's about using these tools to reframe your mindset, allowing you to genuinely acknowledge and appreciate the good parts of life alongside its challenges. Small practices like journaling, gratitude exercises, or savouring moments can significantly increase your positive emotions and build resilience.
Quick Tip: Start your day by noting three things you're grateful for—it’s simple but transformative!
2. Engagement (E)
Engagement means being deeply involved in activities where you experience a sense of flow—those times when you’re fully absorbed and lose track of time. Regularly incorporating activities that energise you, like hobbies, creative projects, or exercise, can dramatically enhance your wellbeing.
Quick Tip: Identify and schedule one activity each week that makes you feel truly joyful
3. Relationships (R)
Human connections are fundamental to your wellbeing. Strong, supportive relationships provide emotional resilience and a safe space to share burdens. Equally important is cultivating a healthy relationship with yourself—practising self-love, acceptance, and self-compassion. Investing intentionally in both types of relationships reduces feelings of isolation and burnout.
Quick Tip: Reach out to someone important to you weekly, even if it's just a brief check-in. Also, schedule regular moments for self-care and reflection.
4. Meaning (M)
Having a sense of meaning and purpose—feeling part of something bigger than yourself—is crucial for long-term happiness and satisfaction. But remember, meaning is highly individual. What feels meaningful to one person may not resonate with another, and that’s okay. You get to define what a meaningful life looks like for you. Understanding your values, contributing to your community, or aligning your work with your passions helps cultivate deeper meaning and intentionality in your life.
Quick Tip: Reflect on how your daily actions align with your values and make adjustments as needed.
5. Accomplishment (A)
Setting achievable goals and experiencing success and growth is essential to flourishing. This isn’t about chasing external validation like certificates, promotions, or accolades. Instead, it’s about cultivating a sense of accomplishment within yourself—recognising your progress, honouring your strengths, and building confidence in your abilities. These internal wins are just as, if not more, powerful in supporting your wellbeing.
Quick Tip: Break your big goals into smaller, manageable tasks and celebrate small wins regularly.
Bringing PERMA into Your Everyday Life
Incorporating PERMA into your life doesn’t need to be overwhelming. It’s about making small, consistent changes that gradually enhance your wellbeing, happiness, and resilience. Whether through gratitude journaling, connecting intentionally with friends, engaging in meaningful activities, or celebrating your achievements, these mindful actions accumulate into significant transformation over time.
Want to Go Deeper?
Want a simple way to start integrating PERMA into your life? Download my free guide, 5 Ways to Beat Overwhelm, and take your first step toward feeling more in control, calm, and connected.
Or explore The Overwhelm Reset—a self-coaching guide designed to help you reclaim your energy, joy, and presence.
Final Thoughts
Remember, wellbeing is not about perfection; it’s about ongoing growth, self-compassion, and making intentional choices that reflect your true self. The PERMA model provides you with a practical, holistic framework to move from burnout to a life that's balanced, meaningful, and deeply fulfilling.
Ready to dive deeper? For more personalised support, consider exploring coaching or resources specifically designed to empower women like you to live intentionally, overcome burnout, and create a life you truly love.
