Why is positivity so important? And how do you grow yours? Find out here.
Positivity refers to our tendency to be optimistic in life. This contrasts negativity, which is all about thinking, feeling, and doing negative things. When we have positivity, we might think positive, have positive emotions, and do positive things.
The Power of Positivity
Positivity can lead to better mental health and well-being. For example, self-directed positive thinking can buffer us from the effects of stress (Taylor & Brown, 1994). A great place to start is to try being positive toward yourself by building your self-compassion skills.
Future-oriented positivity can also be powerful. For example, optimism can lead to better social relationships and a better ability to cope with stress (Taylor & Brown, 1994).
Examples of Positivity
Positivity acts as a buffer, like a guardrail at the top of the cliff, that can help us when life turns dark.
Here are some examples to help you use the power of positivity in your life.
- Self-oriented positivity: “I’m a good person.”
- Other-oriented positivity: “My kids aren’t perfect, but they play well with others and share their toys.”
- Gratitude: “I’m so lucky to have such a supportive husband.”
- Paying attention to the positive: “That movie was so cool.”
- Savouring: “That holiday at the beach last year made me feel relaxed and connected.”
- Future-oriented positivity: “I’m looking forward to my friend’s mid-winter Christmas party this year.”
Brain Training & Positivity
Research has shown that we can improve cognitive function in ways that boost positivity. For example, computerised training that leads people to focus on the positive over the negative contributes to positive outcomes (Wadlinger & Isaacowitz, 2008).
Power of Positivity Practices
Here are some practices that can help you increase your positivity.
1. Write a self-compassion letter
Being comfortable with yourself—and showing yourself some compassion—can make it easier to find, express, and receive positivity. To build your self-compassion, try writing yourself a self-compassion letter (Shapira & Mongrain, 2010). In this letter, you say nice things and give yourself a break from anything you might have been judging yourself for.
2. Practice positive reappraisal
Positive reappraisal is an emotion regulation strategy that involves trying to reframe the situation to find its benefits and decrease our negative emotions.
3. Practice gratitude
Gratitude journals and lists are good ways to grow positivity. Just think of something you’re grateful for each day or every few days to boost your gratitude.
4. Try doing a positivity meditation
Mindfulness meditation has become wildly popular. But what about positivity meditations? These can help you focus your thoughts on the positive and improve your mood. You can find several of these meditations on YouTube.
When Positivity Might Backfire
It turns out that forcing people into positivity can backfire. For example, putting pessimists into a positive mood not only hurts performance but can also actually make them feel more anxious. Sometimes we use worry and other negative outcomes to help us. Also, suppression and other forms of emotional avoidance are not good for well-being. So if positivity doesn’t feel right for you or doesn’t feel right in a specific situation, that’s okay.
How to Boost the Power of Positivity
Sometimes we need to get our minds open and ready to think more positively. Here are a few questions to ask yourself:
- What positive qualities do you have?
- What strengths do you have?
- What are you grateful for?
- What do you have to look forward to (or what can you create so you have things to look forward to)?
In Summary: Capitalising on the Power of Positivity
If you want more positivity, you can build it. Just be sure not to force positivity when it doesn’t feel right. The more you practice skills that generate positivity, the happier you can become.
References
Taylor, S. E., & Brown, J. D. (1994). Positive illusions and well-being revisited: separating fact from fiction.
Wadlinger, H. A., & Isaacowitz, D. M. (2008). I am looking happy: The experimental manipulation of a positive visual attention bias. Emotion, 8(1), 121.
Shapira, L. B., & Mongrain, M. (2010). The benefits of self-compassion and optimism exercises for individuals vulnerable to depression. Journal of Positive Psychology, 5, 377-389.
Norem, J. K., & Chang, E. C. (2002). The positive psychology of negative thinking. Journal of clinical psychology, 58(9), 993-1001.
