ROCK thru to more happiness: Key 8 – Emotion
by Lee Havenga | September 7, 2023
Have you ever noticed how our minds tend to gravitate towards negativity? It’s not your fault; it’s just how our brains are wired. This survival tactic, known as the negativity bias, helped our ancestors stay alert to potential threats. It’s safer to assume that the rustling in the bushes behind you was dangerous than a harmless creature. But here’s the twist: This instinct can often work against us in today’s world.
So, how can we counter this built-in bias and lead a happier life? The answer lies in cultivating positive emotions. According to the latest research by the Action for Happiness organization, ten activities consistently make life happier and more fulfilling. Together, they spell out GREAT DREAM, and the eighth key is the second “E” for Emotions.
According to Action for Happiness, positive emotions like joy, serenity, contentment, curiosity, hope, pride, amusement, inspiration, awe, and love can significantly improve our overall well-being. But how can we have more of these positive emotions into our lives? That’s where the ROCK thru principle, Ownership, comes in.
Every day holds a treasure trove of good feelings; all we need to do is open our hearts to find, cherish, and embrace them.
OWNERSHIP
Apply it
Ownership involves using the 3 A’s of decision-making to foster positive emotions:
- Becoming Aware of positive things throughout your day.
- Accepting these as beneficial to your life.
- Taking intentional Action to produce more positive feelings.
It’s about actively shaping your emotional experiences rather than being a passive observer of your own life. To delve deeper into the science behind this, check out the research and insights from Action for Happiness.
Apply it
5 Strategies for Cultivating and Extending Positive Emotions
A part of happiness is experiencing positive emotions, making them last longer, and enhancing their impact. Here are five strategies that not only help you cultivate positive emotions but also extend their influence in your life:
- Savor the Moment: Imagine your favorite meal. Do you devour it in a rush, or do you savor each bite, enjoying the flavors and textures? Similarly, when you experience a positive moment, take the time to savor it. Whether it’s a beautiful sunset, a heartfelt compliment, or a personal achievement, pause and fully immerse yourself in that moment. Reflect on it, let it linger, and relish the emotions it evokes.
- Mindful Appreciation: Practicing mindfulness isn’t limited to meditation. You can apply it throughout your day by consciously appreciating the positive aspects of your surroundings and interactions. For instance, as you sip your morning coffee, savor the aroma, the warmth of the cup in your hand, and the soothing sensation it brings. Mindfully appreciating these small joys, you train your brain to notice and amplify positive emotions.
- Cognitive Reframing: Our perspective shapes our emotions. When faced with challenging situations, consciously shift your perspective from a negative to a positive angle. Instead of dwelling on what went wrong, focus on what you’ve learned or the potential opportunities ahead. This cognitive reframing helps you find the silver lining and nurtures a positive outlook.
- Positive Self-Talk: Pay attention to your inner dialogue. Replace self-criticism and negative thoughts with positive affirmations. For instance, if you catch yourself thinking, “I can’t do this,” reframe it as “I can overcome challenges with determination and effort.” This shift in self-talk can fuel your self-confidence and bolster positive emotions.
- Gratitude Rituals: While gratitude journaling is a fantastic practice, take it a step further by creating gratitude rituals. Set aside specific times during your day to express gratitude intentionally. It could be a morning ritual of listing three things you’re grateful for or a bedtime practice of sharing your daily gratitude with a loved one. By consistently acknowledging the positive aspects of your life, you reinforce feelings of contentment and joy.
Incorporating positive emotions into your life through Ownership – becoming Aware, Accepting, and taking Action – is a powerful path to happiness. So, I encourage you to ROCK thru to a happier life. Embrace the positivity within you, foster it, and share it with the world. Remember, happiness is not a destination; it’s a journey that you have the power to shape. XO ~ Lee
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