How to Identify Your Character Strengths (and Why It Matters for Mental Health)
Introduction
Understanding and developing character strengths has become a cornerstone of positive psychology—and for good reason. These innate traits, such as kindness, perseverance, and curiosity, serve as psychological building blocks that contribute to emotional resilience, well-being, and purpose. But how do we identify our character strengths? And more importantly, why should we care?
In this article, we’ll explore what character strengths are, why recognising them matters for mental health, and how to uncover your unique traits using science-backed tools. We’ll also explain how nurturing these strengths can lead to lasting improvements in emotional well-being and resilience.
What Are Character Strengths?
Character strengths are positive personality traits that reflect our core identity. They influence how we think, feel, and behave and are universally valued across cultures. Psychologists Christopher Peterson and Martin Seligman (2004) developed the VIA (Values in Action) Classification, which outlines 24 core character strengths grouped under six broad virtues: wisdom, courage, humanity, justice, temperance, and transcendence.
Unlike skills, which are learned, character strengths are more innate. They form the basis of how we interact with the world and how we interpret our experiences. Research shows that individuals who recognise and use their character strengths tend to experience greater life satisfaction, better mental health, and stronger relationships (Wagner et al., 2021).
The Science Behind Character Strengths and Mental Health
Character strengths are not just feel-good concepts—they have robust scientific backing. A growing body of evidence supports their relevance in promoting psychological resilience and emotional well-being.
For instance, Martínez-Martí and Ruch (2017) found that character strengths predicted resilience more effectively than other factors such as optimism, self-esteem, and life satisfaction. Their study suggests that strengths like hope, gratitude, and zest can buffer against psychological stress and even reduce the risk of mental health challenges.
Moreover, character strengths are linked to reduced symptoms of depression and anxiety. Wagner et al. (2021) reported that using signature strengths correlates with higher psychological well-being and lower levels of psychopathological symptoms. This highlights the potential of character-based interventions in improving mental health outcomes.
Understanding the Topic: Why Strengths Matter for Mental Health
Mental health isn’t merely the absence of illness—it’s about thriving, connecting, and growing. Identifying and using your character strengths allows you to approach life from a position of authenticity. When you align your actions with your values, you feel more grounded, less conflicted, and more capable of handling adversity.
Character strengths also help shift your focus from deficits to assets. In therapy or coaching, a strengths-based approach encourages individuals to harness what’s already working in their lives. This empowers rather than pathologises, reinforcing a positive self-image.
In daily life, recognising your strengths builds confidence. You begin to notice how you contribute to others, handle setbacks, and find meaning—even in difficult times. This self-awareness strengthens mental resilience and provides emotional tools to manage stress, anxiety, or low mood.
How to Identify Your Character Strengths
1. Take the VIA Character Strengths Survey
The most widely used and research-validated tool for identifying your strengths is the VIA Character Strengths Survey, developed by the VIA Institute on Character. It’s free and available online (VIA Institute on Character, n.d.).
After completing the survey, you’ll receive a ranked list of your 24 strengths—your top five are considered your “signature strengths,” most reflective of your identity.
2. Reflect on Past Successes
Think about times when you felt proud or accomplished. What personal qualities helped you succeed? Were you showing bravery, creativity, perseverance, or teamwork? Identifying patterns across experiences can reveal recurring strengths.
3. Ask for Feedback
Sometimes others can see our strengths more clearly than we can. Ask trusted friends, family, or colleagues what they think your core qualities are. Their insights may highlight traits you take for granted.
4. Track Your Energy
Pay attention to activities that leave you energised and fulfilled. Often, we feel most alive when using our strengths. If you feel enthusiastic when helping others, kindness or social intelligence may be one of your key traits.
Putting Strengths into Practice
Knowing your strengths is just the beginning—applying them in daily life is where transformation happens. Niemiec (2018) suggests a practical three-step method for strengths-based living:
• Awareness: Recognise your strengths and understand when and how they show up.
• Exploration: Experiment with applying your strengths in new ways. For instance, if your strength is curiosity, explore a new hobby or field of interest.
• Application: Intentionally use your strengths in challenging or meaningful situations. This might mean using kindness to defuse conflict or perseverance to complete a difficult task.
Regular use of signature strengths is associated with greater happiness, reduced stress, and improved mental resilience (Wagner et al., 2021).
Tailoring Strengths to Your Mental Health Goals
The beauty of character strengths lies in their flexibility. Whether you’re managing anxiety, recovering from burnout, or building confidence, your strengths can guide the way. For example:
• For anxiety: Lean into strengths like perspective or self-regulation to manage racing thoughts.
• For low mood: Use humour, gratitude, or love of learning to re-engage with activities that lift your spirit.
• For social challenges: Apply kindness, social intelligence, or teamwork to build stronger relationships.
A strengths-based approach also enhances therapy and coaching. By focusing on what’s right, not just what’s wrong, clients feel more empowered and resilient.
Conclusion
In a world that often focuses on what we lack, identifying and using character strengths is a revolutionary act of self-affirmation. These strengths are not just abstract concepts—they are practical tools that help you navigate life with more confidence, resilience, and joy.
Whether you’re seeking emotional balance, pursuing personal growth, or supporting others in their mental health journey, character strengths offer a research-backed, deeply human path to well-being.
When we align with our true selves, mental health becomes not just about surviving—but thriving.
References
Martínez-Martí, M. L., & Ruch, W. (2017). Character strengths predict resilience over and above positive affect, self-efficacy, optimism, social support, self-esteem, and life satisfaction. The Journal of Positive Psychology, 12(2), 110–119. https://doi.org/10.1080/17439760.2016.1163403
Niemiec, R. M. (2018). Character strengths interventions: A field guide for practitioners. Hogrefe Publishing.
Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A handbook and classification. Oxford University Press.
VIA Institute on Character. (n.d.). VIA Character Strengths Survey. Retrieved April 29, 2025, from https://www.viacharacter.org
Wagner, L., Pindeus, L., & Ruch, W. (2021). Character strengths predict subjective well-being, psychological well-being, and psychopathological symptoms, over and above functional social support. Frontiers in Psychology, 12, 661278. https://doi.org/10.3389/fpsyg.2021.661278
