#Transformation #Toolbox: Episode One

Positive Emotion is one of the five pillars of positive psychology in Dr. Martin Seligman's PERMA model of well-being- Positive Emotions, Engagement, Relationships, Meaning/Purpose & Accomplishment/Achievement.

Positive emotion is hedonic, which means it feels pleasurable and enjoyable.  There is a long list of positive emotions, those we feel toward ourselves, others, and the world around us. Happiness and joy are just two of over 50 positive emotions, including hope, interest, affection, cheerfulness, curiosity, love, compassion, pride/confidence, amusement, inspiration, satisfaction, enjoyment, serenity, awe, wonder, admiration, enthusiasm, contentment, optimism, altruism, and gratitude. 

Overall, research shows that experiencing positive emotions regularly improves mental health, reduces stress, improves coping, improves relationships, prevents illness, and enhances goal-directed behaviors, motivation, job satisfaction, teamwork, creativity, and problem-solving abilities.

Much of what we hear and read about emotions focuses on controlling, dealing with, or even detaching ourselves from negative emotions like fear, anxiety, anger, sadness, etc. We will always feel negative emotions, but also experiencing positive emotions has the power to undo the negative effects of those emotions. Increasing the breadth and frequency with which we experience positive emotions is a skill we can learn, and there are tools to add these into our lives. Our well-being and resilience are enhanced when we can upregulate positive emotions like joy, gratitude, commitment, and interest in the face of stressful situations, above and beyond suppressing negative emotions. 

We can enhance our positive emotions about the past (e.g., by cultivating gratitude and forgiveness), the present (e.g., by experiencing moments of serenity, awe, and wonder through mindfulness), and the future (e.g., by building hope and optimism).

Some of the simplest ways to increase our experience of positive emotions are to surround ourselves with others who exhibit positive emotions, because they are “contagious”, and engage in activities that bring us joy, satisfaction, and contentment.  But there are other tools that can consistently shift your focus to positive emotions.

1) Positive Reappraisal or Reframing.

When things happen, we can interpret them in positive or negative ways. Positive reappraisal is about finding the silver linings or opportunities for learning and growth. Reframing involves considering how an event could be viewed differently. This can apply to singular events that can potentially cause negative emotions. For example, when someone is a no-show for a meeting, we can speculate that it has something to do with us, they don’t respect our time, they don’t value us,  or we can reframe to tell ourselves that they must have had a good reason, hope there wasn’t an emergency, and know the meeting can be rescheduled.  When encountering a negative life event, like being let go from a job, we can use positive reappraisal to focus on lessons to be learned, insights to be gained,  or the potential for growth.  Reappraising negative experiences as an opportunity for growth and learning can promote a more positive and resilient mindset, which produces more positive emotions.

2) Benefit finding and benefit reminding.

These related concepts in positive psychology involve identifying or recalling positive outcomes from challenging experiences. Benefit finding focuses on identifying and reflecting on the positive changes that result from adversity as it is being experienced.  This involves asking questions like, What am I supposed to learn here, What skills and strengths can I use, or How will I grow and change from this. Benefit reminding is remembering the positive outcomes that occurred as a result of past adversity or trauma. An example would be actively recalling and reflecting on the positive outcomes or changes that happened when you dealt with similar adversity in the past. I use this in coaching to remind clients they have successfully dealt with many negative past events. We can think about new insights, newfound strengths, improved relationships, or a shift in priorities that lead to positive emotions of satisfaction, contentment, pride, optimism, and hope.

3) Goal readjustment and problem solving.

Often, we experience negative emotions like frustration, fear, anxiety, defeat, or hopelessness when the goals we have set for ourselves feel overwhelming and unreachable. If we readjust the goal or break it down into smaller, more manageable steps or chunks, we can experience positive emotions that result from accomplishment and increase our motivation.  Positive emotion helps us broaden our thinking and engage in problem-solving. Turning to problem-solving, rather than venting negative emotions or dwelling on issues, can foster a sense of control and forward movement, leading to more positive emotions. Problem-solving also helps us to persevere through challenges and find meaning in experiences, ultimately leading to positive emotional states and improved overall well-being.

4) Expressing Gratitude 

Positive emotions are triggered by regularly expressing gratitude for things we appreciate, whether it's a relationship, a wonderful opportunity, a delicious meal, an awesome concert, or a beautiful view. Gratitude journaling has become popular as a way of focusing our attention on noticing these things as we move through our day. Gratitude and thankfulness can also be expressed in our communication, remembering, and even engagement in random acts of kindness. 

5) Savoring- Infusing ordinary events with positive meaning.

I call this the let the sunshine in tool. Evolutionarily, we have a bias to pay more attention to negative events. However, we can develop a practice to actively find or create positive aspects and perspectives in everyday occurrences. Savoring involves paying attention to the positive aspects of an experience, whether it's a current moment, a memory, or an anticipated future event. In the present moment, it is paying attention to positive things, such as a beautiful flower, a friendly conversation, or children's laughter, and being immersed in the positive sensations, perceptions, and emotions associated with it. It can also involve reminiscing about positive memories in the past and sharing them with others.  Savoring can also involve looking forward to the future, maybe about an upcoming vacation or concert, and lingering in thoughts about how it will feel. 

Experiencing positive emotion is critically important to our overall physical and mental health. I hope you will use these tools to cultivate noticing, experiencing, and lingering in the breadth and depth of positive emotions we as humans are capable of feeling.

For more on Positive Emotion, listen to my May 14th Transformation Toolbox podcast episode and join me every week. In the next weeks, I will be diving into the other four pillars of positive psychology- Engagement (May 21), Relationships (May 28), Meaning (June 4), and Accomplishment (June 11).