Turning Stress into Strength: How Positive Psychology Can Help Us Thrive in Pakistan

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Dr. Farrukh A. Chishtie

Stress is everywhere in modern-day Pakistan. Whether it is the weight of household responsibilities, long hours in school and work, financial anxiety, or rising uncertainty in our cities, many people feel emotionally and mentally stretched thin. 

Yet despite all these challenges, rather than merely offering relief, a powerful new science is offering something deeper, renewal, growth, and self-discovery. That science is Positive Psychology. Unlike mainstream psychology, which traditionally focused on diagnosing illness and reducing symptoms, Positive Psychology shifts the question from “What is wrong with me?” to “What is strong in me?” This strength-based approach rejects the notion that we are defined by our problems. Instead, it invites us to recognize our unique traits, grow through adversity, and build a life filled with meaning, connection, and accomplishment.

One of the cornerstones of this approach is the study of character strengths. These are the inner light and strength each of us carries, such as creativity, perseverance, kindness, honesty, and forgiveness. Identifying and using our strengths not only boosts confidence but also reduces anxiety and improves coping during stressful times. Among these strengths, spirituality holds a special place, especially in cultural contexts like Pakistan’s. Spirituality refers to a sense of connection to something larger than oneself, whether it be a divine presence, nature, or a broader moral purpose. Engaging in spiritual practices, such as prayer, meditation, gratitude, or service can create meaning in difficult moments, anchor us during uncertainty, and offer deep emotional nourishment. It also provides hope, which is a vital buffer against despair.

Another powerful idea in Positive Psychology is the growth mindset—the belief that our abilities and intelligence are not fixed but can be developed through effort and learning. This mindset challenges the damaging belief that failure is a sign of weakness. Instead, it reframes failure as a chance to grow. In a society where many children and adults are judged harshly for mistakes, cultivating a growth mindset is revolutionary. It helps us manage stress not through denial, but through resilience and adaptation.

This ties closely to the concept of posttraumatic growth, which refers to the personal development that can emerge after significant hardship. People who face illness, loss, or trauma may come out of those experiences with a deeper appreciation for life, stronger relationships, or a renewed sense of purpose. In Pakistan, where many communities face political, environmental, and personal adversity, posttraumatic growth is not only possible—it is already happening. When survivors of floods rebuild their lives, when young people turn loss into activism, and when communities come together after tragedy, these are examples of growth emerging from pain.

Stress, therefore, is not something to fear or run from. Positive Psychology teaches us to work with stress, to understand what it is pointing us toward, and to discover the strengths it is calling forth. This is a radical shift from simply managing symptoms to unlocking potential.

One model that helps people structure their journey is called PERMA-V. It includes positive emotion, engagement, relationships, meaning, accomplishment, and vitality. These six building blocks are not about ignoring problems but about widening our view to include what gives us energy, joy, and purpose. When we nurture these areas—through gratitude, helping others, staying active, or reflecting on what matters most—we build up our emotional and psychological immunity.

In Pakistan, the potential of Positive Psychology is profound. It aligns with Islamic teachings about gratitude (shukr), intention (niyyah), patience (sabr), and spiritual reflection. It encourages communal values, encourages education, and uplifts people without needing medical labels. For those who may not have access to therapy or who feel reluctant to seek help due to stigma, Positive Psychology offers practical, culturally resonant tools that can be practiced individually, in families, or in communities.

Stress is real and its impacts can be serious. But stress is also a doorway. Through the lens of Positive Psychology, it becomes a chance to discover our strengths, change our mindset, and grow in the face of challenge. It is a call to action, not only to survive, but to flourish and thrive.