Name: Positivity
Rating: 4.4 (152 reviews)
Author: Barbara L. Fredrickson

What’s in it for me? Learn to unlock the power of positive emotions.

Monty Python told us to “always look on the bright side of life” – even when we’re in the worst situations. But is it really that simple?

Positive psychology is only a recent development in the study of the human mind, but it’s already made some interesting findings that might suggest that, yes, it really is that simple – but it does take some work.

Today psychologists have discovered ways of both measuring and increasing our positive emotions. They can gauge the quantity and regularity of our positive emotions and the powerful effect they have on our general well-being, as well as the specific impact they have on our social and professional lives. What’s more, the way positive emotions change our perception, our reasoning and our creativity for the good has been demonstrated, as they make us more open, tolerant and grateful for our everyday lives.

This new research shows that the notion that positive emotions make us smarter and more successful isn’t just a nice idea – it’s backed up by hard science.

And the great news is that it’s possible for most of us to learn how to increase the quantity of our positive emotions.

These blinks will reveal to you:

Why you don't need to feel good all the time, just most of the time.

Why exposing yourself to pleasant images or sounds every day can improve your whole outlook on life.

And how you can be happier just by being more grateful.

The power of positive emotions has been underestimated for far too long.

Everyone knows good feelings have a positive impact: they give us energy to get more done, and our positive energy makes others like us better.

But surprisingly, up until recently, researchers mainly focused on our negative feelings, such as fear or anger.

This is because negative feelings can seem to have a more serious impact, for example, leading to depression or despair. And we’re usually more aware of negative feelings, while positive ones are a more subtle experience.

But why are negative feelings so much “louder”?

Because they have been crucial to our survival in our evolutionary past: our ancestors intensely experienced negative feelings like fear when they focused on a given threat, like a predator or enemy, so they could concentrate all their energies on fleeing or fighting.

The study of these negative emotions has allowed psychiatrists to ease many mental disorders. But only recently have researchers wondered what impact a focus on positive emotions and a general positive attitude toward life might have. And when they did, they soon came to realize what a great effect positive emotions have on our day-to-day existence.

In large doses, positive feelings such as love, joy, gratefulness, hope or pride can change our whole lives. And while they often pass unnoticed, these “silent stars” make us more resilient and help guide us through many tough times.

Furthermore, positive psychologists have shown that if you manage to increase the amount of positive emotions you experience, you’ll reap many benefits.

You’ll be more successful in your career, enjoy more stable and fulfilling relationships, and live a generally happier, less stressful life!

A positive general attitude toward life is the key to happiness.

First,the good news: we all are born with the main ingredient of a happy life: positive emotions. However, few of us naturally experience enough of them to stay positive in hard times, like during a breakup or a severe illness.

Those who are lucky enough to experience mainly positive emotions have a generally positive attitude toward life, which makes them resilient and successful.

Positive emotions broaden our perspective and make us more open to others.

You know that feeling when you’re full of hope, anything seems possible, and your energy seems boundless? You’re experiencing the world-expanding power of positive emotions.

So what emotions are we talking about?

The ideal mix of emotions for a fulfilled life? Three positive emotions for every negative one.

As we’ve seen, due to their importance in our evolutionary past, negative emotions are stronger in their amplitude than positive ones. One moment of anger or sadness drags us down further than one of joy or pride lifts us up. This leads to an imbalance in our emotion ratio: we tend to experience more negative emotions than positive ones.

And to gain a general positive attitude toward life, you need the right ratio between positive and negative emotions.

Reaching the positivity ratio is, for most of us, an attainable goal.

If you experience more sadness, anger and hatred than joy, don’t worry – you’re like most people. But don’t give up either – you too can learn to have a positive attitude. But it’ll take some work.

Some will object and say there’s a strong genetic influence on our ratio of positive to negative emotions that we can’t change. But your genetic setup is just a framework in which you can navigate, and there are a few techniques you can use in order to increase your positive emotions.

The simplest way to increase your positive feelings is to write them down.

For millennia, philosophers have noticed the link between self-knowledge and happiness. This is why the first thing you should do in order to change your positive emotion ratio is to observe yourself: document your own behavior, find out what makes you feel good, and try and cultivate those behaviors.

The simplest way to do this is to meticulously write down how your feelings change over the course of the day: how did you feel when you woke up, after you’d put on your clothes, after breakfast, and so on.

Mindfulness lets you consciously change your everyday feelings.

Mindfulness is the new buzzword we read about everywhere – with claims that if you cultivate it it’s a powerful way to change your habits and intensify positive emotions in your everyday life.

But what exactly does mindfulness mean?

Meditation is a tried-and-tested method to increase positivity and mindfulness.

It might sound easy to change our habits, but it’s actually hard work. We’re stuck in our routines, and permanent change requires willpower – or some proven techniques.

One of these methods is meditation.