3. 3
Savoring
Mindfully engaging in thoughts or behaviors that
heighten the effect of positive events on positive
feelings
Savoring can increase positive emotions, deepen
gratitude, facilitate mindfulness, enhance
engagement and meaning
3From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
4. Savoring helps you move from Positive
Experience to Positive Emotion
4From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
6. Savoring
To savor: from the
Latin word sapere,
meaning “to taste”
“to have good taste,”
or “to be wise.”
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
7. Savoring Findings (Bryant, 1989,
2003)
4 factor model: perceptions of one’s ability to:
Avoiding negative events (primary negative control)
Coping with negative events (secondary negative
control)
Obtaining positive events (primary positive control)
Savoring positive outcomes (secondary positive control)
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
8. Savoring requires:
A sense of immediacy in
the here and now
Freedom from social and
esteem needs and
motivations
Focused mindful
attention to the positive
experience
8From Bryant and Veroff (2007), Savoring
9. Savoring: 3 Temporal Forms
Sample items from Savoring Beliefs Inventory (SBI)
Anticipating – looking forward to a positive event
I get pleasure from looking forward
Anticipating is a waste of time
It is hard for me to get excited beforehand
Savoring the moment – intensifying and prolonging enjoyment of
current experience
Know how to make the most of a good time
Feel fully able to appreciate good things
Find it hard to hang on to a good feeling
Reminiscing: looking back to rekindle positive feelings
Enjoy looking back on happy times
Feel disappointed when I reminisce
Easy to rekindle the joy of happy memories
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
16. Savoring: Ten Savoring Strategies
1. Sharing with others: seeking out others to share experience
and thinking about sharing the memory
2. Memory building: actively storing images for future recall,
“mental photographs,” form vivid images
3. Self-congratulation: cognitive basking, telling self how proud
or impressed others are, most common in response to
achievements and personal successes
4. Comparing: contrasting your own feelings with what others
are feeling, comparing to past experiences, upward
comparison
5. Sensory-Perceptual Sharpening: intensifying pleasure by
focusing on certain stimuli and screening out other,
concentration, positive vigilance—slowing down
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
17. Savoring: Ten Savoring Strategies
6. Absorption: trying not to think, mindfulness without
cognitive reflection, intellectual association
7. Behavioral expression: laughing, jumping for joy, outward
physical manifestation – speeding up
8. Temporal awareness: reminding self how fleeting the
moment is, telling oneself that one must enjoy it now –
bittersweet moments
9. Counting blessings: acknowledging gratitude
10. Avoiding Kill-Joy thinking: reminding self of other things
you should be doing, upward comparisons, negative self-
talk, etc.
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
18. 18
1. Sharing with others: seeking out others to
share experience and thinking about sharing the
memory
19. 19
2. Memory building: actively storing
images for future recall, “mental
photographs,” form vivid images
36. Intervention possibility?
Kurtz, J. L. & Lyubomirsky, S. (in press). Using
mindful photography to increase positive
emotion and appreciation. In J. J. Froh & A. C.
Parks (Eds.). Positive psychology in higher education: A
practical workbook for the classroom. Washington,
DC: American Psychological Association.
36From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
37. Savoring as a resilience strategy
Savoring builds positive emotion
Positive emotion builds resilience
Positive emotion buffers against depression
(Barb Fredrickson’s research)
How does savoring facilitate rejuvenation?
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
38. Savoring and Beauty
When you have only two pennies left in the world,
buy a loaf of bread with one, and a lily with the
other. ~Chinese Proverb
The soul that sees beauty may sometimes walk
alone. ~Johann von Goethe
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
39. Overcoming the Ugly Bias: Ugliness 24/7
Take a Beauty Detour every day
Be open to Awe – a powerful emotion (art, music,
dance)
Create an Awe Wall
(Pinterest?)
A special plug for savoring beauty
From MAPP Class 20 April 2013 Judy Saltzberg PhD. Used with permission.
Editor's Notes
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
These are all good ways to enhance positive affect
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
Sensory-closing your eyes and thinking about one thing-like music
NOTE: This slide builds. Click to add each bullet. Refer to Errors in Logic handout in Participant Guide. Present seven errors as common mistakes in our Beliefs. Present each error and relate it to ABC or Explanatory Style. Review: Resilient thinking requires accurate Beliefs. This list is another way to check for accuracy. Exercise: Ask participants to complete the Errors in Logic Worksheet individually, then discuss.
