Seek Out the Positive

We all know people who are hardy and resilient when it comes to stress. They seem to be able to handle more stress in their lives with less distress, and they tend to bounce back after negative events. In general, people who are more resilient tend to have optimistic, zestful and energetic approaches to life. They are curious and open to new experiences, and are characterized by “high positive emotionality.” This month we’re going to focus on one of those key ingredients – high positive emotionality. In layman’s terms this basically means “feeling good.”

Negative emotions, such as fear, anger and sadness, cause distinctive reactions in our bodies. For example, experiencing fear causes our attention to focus on the threat and our body to pump more blood to our muscles to help us prepare to deal with the situation. While these reactions can be helpful in the short term, over time they can take a destructive toll and increase our risk of experiencing a heart attack, stroke or other stress-related illness. In contrast to negative emotions, positive emotions, such as joy, serenity, gratitude, amusement, interest, contentment and hope, all cause an entirely different reaction in our bodies. They act to undo the cardiovascular effects of negative emotions, and help our bodies settle down again. They also help us think more clearly and broadly, which means we can problem solve better.

Research suggests that resilient people proactively cultivate positive emotions by strategically using humor, relaxation techniques, optimistic thinking and creative expression, and by seeking positive meaning. While it may not be possible or appropriate to use humor in many situations, there are other positive options. For example, we can identify positive outcomes (such as newfound strength and resolve in yourself or others), or seek meaning and value in ordinary events (by expressing appreciation and love for even simple things). We can also identify, pursue and attain realistic goals. Resilient do not completely replace negative emotions with positive ones, and the positive emotions don’t need to be intense or prolonged to have beneficial effects. Resilient people are simply able to experience positive emotions even amidst negative ones, such as anxiety and frustration.

One research study tracked people who intentionally sought to identify the positive meaning and long-term benefit within their best, worst and seemingly ordinary experiences every day for a month. At the end of the month these people showed increased resilience, and were more likely to feel good in the future when compared to people who did not make the effort to find positive meaning. In one month they had created a positive upward spiral towards improved emotional well-being.

Today, why not…Identify one good, one ordinary, and one unpleasant experience you have had today. Seek the positive in each one. Make notes.

This month, why not…Make a goal that you will intentionally seek the positive at least once every day. Make notes so that you can review them at the end of the month and reflect upon whether this has helped you become more hardy and resilient.

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