The evidence is mounting…
evidence that positive emotions exist for a reason…
evidence that evolution has selected positive emotions for specific reasons that help our species – reasons that help you in every area of your life.
Positive emotions include feelings such as awe, curiosity, gratitude, compassion, calm, love, joy, interest, passion and happiness.
Evidence is mounting to support the importance of cultivating positive emotions for success in a variety of areas in your life.
A comfy nesting bed with egg pillows
At the beginning of every session with a new client, I make a point of sharing a short, humorous video clip. One of my personal favorites is the popular Mother’s Day video by Barats and Bereta (www.BaratsAndBereta.com)…
The reason for sharing a humorous video with new clients is three-fold.
First, the funny video unlocks any negative emotions the client may be holding onto such as anger, irritability, anxiety or sadness (Fredrickson, The Broaden-and-Build Theory of Positive Emotions, 2004, The Royal Society).
Second, those few, fleeting moments of laughter, mirth and smiling reduce depressive symptoms and improve your well-being and satisfaction with life (Sin & Lyubomirsky, Enhancing Well-Being and Alleviating Depressive Symptoms With Positive Psychology Interventions: Practice-Friendly Meta-Analysis, JOURNAL OF CLINICAL PSYCHOLOGY: IN SESSION, 2009).
Combination stairs and slide for young ones
Third, science has known for over a decade that chronic anger, anxiety and depression put you at an elevated risk for cardiovascular disease (Suls & Bunde, Anger, Anxiety, and Depression as Risk Factors for Cardiovascular Disease, Psychological Bulletin, 2005). Most people go through life with the sympathetic branch of the ANS stuck in the ‘on’ position. The sympathetic branch is similar to the gas pedal in a car. Negative emotions (along with stress, exhaustion, and lack of exercise) activate the sympathetic nervous system which leads to increased heart rate, pulse and higher levels of cortisol into the blood stream. The sympathetic nervous system is responsible for the ‘fight, flight or freeze’ response.
On the flip side, positive emotions activate the parasympathetic branch of the autonomic nervous system (ANS) which acts like the brakes on a car. The parasympathetic nervous system (PNS) is in charge of calming the body, reducing heart rate and pulse, and bringing the body back to a resting state. The extent to which you can activate your PNS predicts your emotional and physical health. It is intimately related to how well you can self-regulate your own emotions.
Lower levels of PNS activity are related to higher levels of depression (Chambers and Allen, 2002), anxiety (Friedman and Thayer, 1993), aggression (Beauchaine and others, 2007), and hostility (Virtanen and others, 2003).
On the other side, higher levels of PNS activity are associated with better psychological flexibility, health and resiliency. Individuals with higher levels of PNS activity are related to more resiliency to stress (Britton and others, 2008) as well as greater mental health in children in the face of chronic conflict between parents at home.
How do you come up with such an idea? Start with passion and curiosity
Importantly, the frequency with which you experience positive emotions is related to a more active PNS. Individuals who were shown humorous video clips demonstrated faster heart rate recover after experiencing intense negative emotions (Fredrickson & Levenson, 1998). In addition, simply asking people to think about a time when they felt grateful activated the PNS.
Other ways to ‘turn on’ the PNS include exercise, laughter, mindfulness, massage, yoga, walking your dog and taking fish oil.
You’ve gotta’ be inspired to come up with a bedroom like this!
The success I’ve experienced with clients in my private practice is directly related to how well I can make them laugh. With laughter comes opportunity…
opportunity to unlock stale old anger,
opportunity to teach critical new skills,
opportunity to think outside the box, and
opportunity to transform your life for the better.
How do you proceed from here?
Begin to become more aware of the percentage of time you spend in a positive emotional state as compared to a negative state. This simple realization, this basic level of awareness will begin to produce massive tectonic shifts in your life. And you will reap the benefits…on a number of levels…physical, relational, and emotional.
To life, love and laughter,
John Schinnerer, Ph.D.
Founder, Guide to Self, Inc.
Award-winning author of Guide to Self: The Beginner’s Guide to Managing Emotion and Thought (for a free PDF version, visit http://www.GuidetoSelf.com and enter your name and email address)
Award-winning author of The Shrunken Mind – the blog on positive psychology
Free online anger management classes which incorporate humor and positive psychology at WebAngerManagement.com