Positive Emotions
Positive emotions (P) encourage individuals to “anticipate, initiate, prolong and build positive emotional experiences” and accept and develop healthy responses to negative emotions (Norrish, Robinson & Williams 2013). Experiencing positive emotion has been found to benefit mental and physical health, social relationships, and academic outcomes (Lyubomirsky, King & Diener 2005).¹
"Being in charge of your emotions through your strengths. Developing the aspects of emotional literacy and making a positive difference using your signature character strengths." ²
"This element is, perhaps, the most obvious connection to happiness. Focusing on positive emotions is more than smiling: it is the ability to remain optimistic and view one’s past, present, and future from a constructive perspective." - Positive Psychology
"Positive emotion, in the pool of action-oriented ways of being, is not a mask one puts on to shade the events of life, but rather a choice to engage in ways that recognize the positive shards of which to broaden the mindset and build ways in which to see and experience the world." - The Positive Psychology People
Note: Should we call emotions either positive or negative? When are there cases when so-called negative emotions are beneficial? The author of this website prefers using the terms comfortable and uncomfortable when describing emotions. Emotions have varying purposes that help guide our personal growth. We can say that intentionally engaging in specific Character Strengths and healthy activities lead to experiencing more comfortable emotions. The research supports that this process, as part of PERMAH, helps us thrive.
Resources to Learn More About Positive Emotions>
Article and interview with Dr. Barbara Fredrickson
Impatient Optimism by Dr. Hannah Ritchie
Integrated Approach to Emotions from Six Seconds. This is a reminder that working to experience positive emotions supports our wellbeing but we also should not deny our emotions that we do not describe as positive.
Positive Emotions description by The Positive Psychology People
Positive Emotions and the behaviors that follow them
Positive Emotions descriptors
Positive Emotions descriptors by Positive Psychology
Positive Emotions literature review from Geelong Grammar
Positive Emotions inventory by Dr. Barbara Fredrickson (the link will come up as unsafe but I think it is an old website so it is not up-to-date on security protocols)
Research paper by Dr. Barbara Fredrickson on positive emotions
Living It and Teaching with Positive Emotions: Which strengths in which situations help us engage within this PERMAH pillar?
Living and Teaching Resources>
Awe-inspiring Moments - Take time to remember and savor an intense moment of awe, whether it be from a beautiful sensory experience, human achievement, community actions, etc. Share with classmates.
Beauty Breaks - Take time to bring beauty into your day, whether it be art, music, photography, poetry, etc.
Gratitude letter - Think of a person you would like to meaningfully thank because they have helped you, were kind to you or had a positive influence in your life. Write a short letter to this person expressing your appreciation for how they have impacted you. Share the letter with them.
Guided Meditations - Go through this list to bring you into the present moment with gratitude for others.
Happy Memory Building - Think of a great, feel-good memory you experienced with another person. Relive that memory in your mind. Next time you see the person, share the memory with them (or you could text, call or email them immediately).
How Is the P of My PERMAH Today & Tomorrow? - Use this worksheet to drill down on the current state of your positive emotions while also planning for tomorrow.
Overcoming Negativity Bias - Reflect on one negative experience that happened yesterday or today. Now think of some positive experiences and choose five to write down. Spend a moment to savor the positive emotions from the good things that happened. More information on negativity bias.
Sharing Our Grateful Moments - Think about a moment in your life that you are grateful for. It can be big or small. Share this moment with a classmate, colleague, or family member. Explain how it made you feel and why it happened.
Sharing Our Hopes - Think about some realistic hopes for your future. When possible, share them with a friend. Identify the feelings that go with the hope. Note that anticipation usually brings forth positive feelings.
(Making Wellbeing Practical and the Site Author's Ideas)