How do you increase your positive emotions?
Researches have indentified 8 ways to express positive emotions. It is like a "tool kit" that you can
choose the ones you like and use them!
That is an important point!!! You have to use them regularly to make them work for you. What are
the 8 ways to express positive emotions?
Notice positive things
Pay attention to those little things that make you smile or feel good. Note when they happen;
a good TV show that made you laugh, seeing something pretty, something nice to eat or drink,
warm sunshine on your face.
Express those positive things
Find some way to express what you did or saw that was positive. Telling someone or writing it
down makes the positive effect even stronger.
Gratitude
One of the most powerful tools to build positive emotions is gratitude.
A five minute a day gratitude journal is a powerful tool to boost your
well being.
Studies consistently show gratitude improves our relationships,
makes us happier, improves our sleep, helps us deal with stress and
strengthens our resilience. It does not matter if it is a very small thing. Many times we just take
things for granted and it is the little things that matter most.
Attainable goals
We all feel good when we can tick things we have done off a list. Make goals for your day, week,
and month. Make sure they are realistic, but achievable. It may help to think of your goals in the
short, medium and long term.
Acts of kindness
These should be both random (let that harried mum go ahead of you in the checkout line) and
planned (bring Sunday tea to an elderly neighbour).
Being kind to others, whether friends or strangers, triggers loads of positive effects. It makes you
feel generous and capable. It gives you a greater sense of connection with others. It wins you
smiles, approval and reciprocated kindness.