Boost your Positive Emotions!

What are positive emotions?The Future

The Past

The Present

• Optimism• Hope• Faith• Trust

• vs. worry, hopelessness

• Joy• Ecstasy• Calm• Zest• Pleasure• Interest• Love• Flow

• vs. boredom, anxiety

• Satisfaction• Contentment• Fulfilment• Pride• Serenity• Gratitude

• vs. regret, bitterness, anger

Positive emotions build our resources

Positive

Emotions

Positive emotions help us think better

Joy

Urge to play, push the limits, be creative

Contentment

Integrate situation into new views of the world

Love

Share and explore with others

Interest

Find out new information; explore

the world; expand the self

No specific, narrow focus

Broadening of cognitionsand actions

Positive Emotions

Positive emotions undo negative emotions

“You will give a speech” Time for blood pressure to return to normal

Positive emotions enhance resilience

http://news.bbc.co.uk/1/hi/programmes/happiness_formula/

Positive Emotions trigger an upwards spiral

Experiences ofPositive Emotions

Broaden Momentary Thought-Action

Repertoires

Build EnduringPersonal Resources

Transform Peopleand Produce

Upward Spirals

The Ratio Theory

• Ration of 3:1Positive effect• Ratio of 5:1Happy marriage• Ratio of 6:1Successful teams• Ratio of 11:1Negative effect

A-active techniques

Exercise Music

Dancing

C-calming techniques

• Meditation and mindfulness• Writing

– Take a deep breath– Slow down and breathe slowly– Find a quiet spot and visualise a beautiful scene

T-thinking techniques

• When everything is bad…• Ask yourself one question:

What is good about this situation?