According to a new study by a University of North Carolina at Chapel Hill psychologist and colleagues, people who seed their life with frequent moments of positive emotions increase their resilience against challenges.
"This study shows that if happiness is something you want out of life, then focusing daily on the small moments and cultivating positive emotions is the way to go," said Barbara Fredrickson, Ph.D., Kenan Distinguished Professor of Psychology in UNC's College of Arts and Sciences and the principal investigator of the Positive Emotions and Psychophysiology Laboratory, in a press release. "Those small moments let positive emotions blossom, and that helps us become more open. That openness then helps us build resources that can help us rebound better from adversity and stress, ward off depression and continue to grow."
In the month long study, 86 participants were asked to submit daily "emotion reports," rather than answering general questions on their happiness history.
"Getting those daily reports helped us gather more accurate recollections of feelings and allowed us to capture emotional ups and downs," said Fredrickson, a leading expert in the field of positive psychology.
Amassing a daily collection of positive emotions does not require banishing negative emotions, she said. I particularly like this finding because it helps clarify a 'sticking point' for many: it's okay to feel less-than-positive emotions! (In fact, denying that we feel 'negative' emotions can hamper our ability to cope with them in a healthy way, and can rob us of the 'gifts' they often bring--clarity, motivation for change, etc.)
As with changing one's diet or other lifestyle areas, it's simpler and more effective to add what you want more of (whether it's recognition of positive events in your life, or a diet richer in fruits and vegetables) thank to focus on 'giving up' things that are hard to relinquish (from moods to foods).
Fredrickson elaborated, "The levels of positive emotions that produced good benefits weren't extreme. Participants with average and stable levels of positive emotions still showed growth in resilience even when their days included negative emotions."
Fredrickson recommends focusing on the "micro-moments" that can help unlock one positive emotion here or there.
"A lot of times we get so wrapped up in thinking about the future and the past that we are blind to the goodness we are steeped in already, whether it's the beauty outside the window or the kind things that people are doing for you," she said. "The better approach is to be open and flexible, to be appreciative of whatever good you do find in your daily circumstances, rather than focusing on bigger questions, such as 'Will I be happy if I move to California?' or 'Will I be happy if I get married?'"
My favorite methods for doing this? Here are a few of my main recommendations:
- Maintain a Gratitude Journal You can add 50 entries per day, or 5 per week. (Okay, 50 per day is a bit much, but I'm sure it can be done!) The main point is to get into the habit of catching all the things that are going right in your life, and enjoying them as they come. (Read more about maintaining a gratitude journal.)
- Tweet Your Good Fortune Recording the things that are going right in your life--seeing a beautiful sunset, owning the world's best dog--by using Twitter provides a double benefit: you start to notice positive events more (and have a record of all that you have to be thankful for!), and others can enjoy your good fortune right along with you! (Read more about Twitter.)
- Cultivate Mindfulness
Being fully present in 'the now'--that means not planning for the future or thinking about the past--can help you to really savor what's going on right now, and can help make you stronger. (Learn more about mindfulness.) - Thank God
Studies show that those who are strong in spirituality tend to face some real health and stress relief benefits. If you're already in touch with your spirituality, saying prayers of gratitude throughout the day can create more positive feelings, which can promote resilience. (Read here about stress and spirituality.)
Source: Fredrickson, B., Ph.D., Cohn, Michael, Ph.D. ; Brown, Stephanie, Ph.D., Mikels, Joseph, Ph.d. Conway, Ph.D. Happiness Unpacked: Positive Emotions Increase Life Satisfaction by Building Resilience. Emotion, June, 2009. Want to use it to start a discussion with your friends? Pass it on!
Well, I’M GRATEFUL for this article! I’ve been trying to find ways to keep my chin up and not blow up the world the way things are going sometimes…LOL. Thank you for always saving the day!
Great stuff! So important.
Nice article, Oddly I am just writing a series of articles about Fredrickson et al’s work, this is a very useful overview of some of it. I particularly like your ideas for gratitude activities. Nice one Elizabeth from a fellow psychologist.
My favorite response to the quote, “What doesn’t kill us makes us stronger” is “What doesn’t kill us nearly kills us!”
Great article. Particularly like the part about not banishing negative emotions. Premature transcendence does not cure stress. But the approach of increasing the positive aspects of our lives is a good one, I believe.
Thank you Elizabeth for the excellent post.
I agree with those four methods that you listed. Particularly the part about writing in a journal. Mind if I add something to the idea of journal writing?
Well, journal writing is also good for brainstorming solutions to your stressful problems. Basically, “On paper” is much easier than “in your head”.
By writing down your problems as you face them, it becomes much easier to sort out the problem. For example, what is easier, multiplying two-digit numbers in your head, or doing it on paper. On paper is easier and quicker.
The same goes for your personal problems.
For more information about stress relief, feel free to visit http://www.stress-relief-for-you.com
Regards,
Nikhil
Thanks, everyone for the kind words and thoughtful points! David–great minds think alike, haha! Cile–that gave me a good chuckle! And for those of you who linked your sites in your name, it’s nice to know you’re out there, thanks for stopping by. (David, your website actually reminds me of my personal site in its ‘feel’–too funny!)
The way in which we approach stress and negative life experiences does more than just make us feel bad. Not being able to manage our stress in a healthy way leads to physical symptoms as well. Stress management is extremely important when attempting to lead an overall healthy lifestyle. For more information see my book, “How To Eat Fried Chicken and Be Thin Too.”
Thanks Elizabeth – seems we really need a balance of positive & negative emotions, Frederickson & others generally reckon about 5 positives to 1 negative is optimal. Too much one way or another & things go out of whack – to use a technical term!
Thank you so much for this article. I’m planning to read it a few times. I have had OCD for at least 14 years of my 28-year life so far and have been being treated for over 8 years for it with medications. My psychiatrist and I also think that I may have ADHD too as I have strong issues of difficulty at motivation, quick distraction and impulsivity. You can perhaps imagine the stress that I experience most of the time…
By the way I have been hearing a saying of the Prophet Muhammad relating to this notion but in a sense these scholars of psychology and you Ms. Scott elaborated on it for me: “Contentment with and gratitude for what you already have* is the greatest treasure”.
Footnote:
* The exact word used in the Turkish translation of this Arabic saying is “kanaatkârlık”. I looked it up in a dictionary and it gives the English translation for the word as “being content with what one has”. Above I have rather used my own translation which is “contentment with and gratitude for what you already have”.
thank you so much for this fine article. I have a chronic illness, and people are amazed at my positive attitude. I can’t see the point in focusing on negative aspects of my life. I like to be happy, so I focus on positive things that happen. Everything that happens has many different facets to it – I find the happy glowing facets and ignore the unhappy dark facets.
Excellent article.Infinite intelligence leads & guides me in all my ways.
Contenment & faith in the infinite intelligence guides me through. Tough times donot last tough people do. Peace is within.
I’m grateful for people like you who write these type of articles. So many people are facing depression and mental issues and are given pills but not shown what things they can do to really help themselves. Steps, if you will. Thank you
Thank you. This posts are brilliant! So helpful!
Today’s note ties nicely with creating the conscious reality you want in mindfulness. Acknowledging the negative is necessary but the energy given to it must be carefully considered to avoid expanding the negative energy.
Carol Ann
I’m grateful for all the positive people in my life! I look to them to find new and creative ways to look at life with different eyes. Just the other day I compiled a long list of words- mainly verbs- that describe a positive experience. I then followed it by enacting as many of those words as possible. I’m still working through my list. It’s rewarding and relaxing, and brings more joy into my life!