Boosting Positive Emotions and Unlocking Gratitude
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Emotional regulation Listen to the clock and respond in the following ways: Suppress the sound What happens to your emotions and energy after trying to suppress the sound? 2. Accept and reappraise the sound What happens to your emotions and energy after trying to accept and reappraise the sound?
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Boosting Positive Emotions and Unlocking Gratitude
- 1. Positive Education POSITIVE EMOTIONS HOW THEY BROADEN AND BUILD
- 2. POSITIVE EMOTIONS Learning to flourish Positive Emotions
- 3. POSITIVE EMOTIONS Learning to flourish “Short lived experiences that produce change in physiology, thoughts and behaviours” Fredrickson & Branigan, 2005
- 4. POSITIVE EMOTIONS Learning to flourish EMOTION DEFINITIONS “Emotions are nature’s way of equipping us for the most fundamental task that faces us…survival” Gaffney, 2011
- 5. POSITIVE EMOTIONS Learning to flourish EMOTIONS AFFECT… • how you think • what you pay attention to • the evaluations you make of the world • what you consider important and valuable • how you make decisions and judgements • your identity and self-concept • your relationships… Lyubomirsky, King & Diener, 2005
- 6. POSITIVE EMOTIONS Learning to flourish Emotional regulation Listen to the clock and respond in the following ways: 1. Suppress the sound What happens to your emotions and energy after trying to suppress the sound? 2. Accept and reappraise the sound What happens to your emotions and energy after trying to accept and reappraise the sound?
- 7. POSITIVE EMOTIONS Learning to flourish EMOTIONAL REGULATION More energy Positive connections Narrowed focus Positive emotions Broaden awareness Mindfulness Less energy Disconnected Rumination Negative emotions
- 8. POSITIVE EMOTIONS Learning to flourish Negativity Bias Evolution has seen to it that we: •remember failures more than successes •analyse bad events more than good events Baumeister, Bratslavsky, Finkenauer& Vohs, 2001
- 9. POSITIVE EMOTIONS Learning to flourish ”The conventional view of emotions as good or bad, positive or negative, is rigid. And rigidity in the face of complexity is toxic. We need greater levels of emotional agility for true resilience and thriving.”
- 10. POSITIVE EMOTIONS Learning to flourish
- 11. POSITIVE EMOTIONS Learning to flourish So, how do we begin to dismantle rigidity and embrace emotional agility? “If you have a stone in your shoe, it hurts and you’ll fix the problem.” Martin Seligman
- 12. POSITIVE EMOTIONS Learning to flourish EMOTIONS: THE FULL RANGE • Painful emotions are valid and important • Paradox: by trying to suppress painful emotions they become stronger • Foundation of a happy life is acceptance of full range of our emotions; allowing them to flow through us Adler & Hershfield, 2012; Gross & John, 2003 PAGE 46
- 13. POSITIVE EMOTIONS Learning to flourish
- 14. POSITIVE EMOTIONS Learning to flourish Then why do Positive Emotions take such a prominent role in the Wellbeing theory?
- 15. POSITIVE EMOTIONS Learning to flourish POSITIVE EMOTIONS BROADEN Positive emotions undo the impact of negative emotions and trigger upward spirals
- 16. POSITIVE EMOTIONS Learning to flourish POSITIVE EMOTIONS BUILD Psychological and mental resources Physical and social resources Positive emotions build resources and enhance resilience Optimistic Self-aware Mindful Driven by Purpose Open Open minded Accepting Resilient Increased bond-related hormones Social Connections Enhanced immune system Reduced stress hormones Increased growth-related hormones Fredrickson, 2001; Pressman & Cohen, 2005; Tugade & Fredrickson, 2004
- 17. POSITIVE EMOTIONS Learning to flourish Fredrickson et al., 2001, 2005, 2008, 2009
- 18. POSITIVE EMOTIONS Learning to flourish Group A: Close your eyes and slowly count…1, 2, 3….. Continue for the next minute or two until you are asked to stop. Group B: Watch the following slides. It is important to remain silent.
- 19. POSITIVE EMOTIONS Learning to flourish For a few moments reflect on your most cherished memory…
- 20. POSITIVE EMOTIONS Learning to flourish …maybe it’s your first kiss…
- 21. POSITIVE EMOTIONS Learning to flourish …the day you met your child, your niece, your nephew…
- 22. POSITIVE EMOTIONS Learning to flourish …the day you made an unlikely best friend…
- 23. POSITIVE EMOTIONS Learning to flourish …or a simple pleasure like the feel of grass on your skin…
- 24. POSITIVE EMOTIONS Learning to flourish …witnessing a perfect sunset…
- 25. POSITIVE EMOTIONS Learning to flourish …maybe you received an unexpected surprise …
- 26. POSITIVE EMOTIONS Learning to flourish …or felt loved, supported and fearless…
- 27. POSITIVE EMOTIONS Learning to flourish …or maybe you just felt content, without need of an explanation…
- 28. POSITIVE EMOTIONS Learning to flourish Spend a few moments now re-living that special, cherished moment in your mind.
- 29. POSITIVE EMOTIONS Learning to flourish
- 30. POSITIVE EMOTIONS Learning to flourish Question 1: On the next slide, a picture with a face will appear. Ignore everything else in this picture. You must decide: is this person male or female?
- 31. POSITIVE EMOTIONS Learning to flourish
- 32. POSITIVE EMOTIONS Learning to flourish The REAL question 1: What appeared behind the person’s face on the previous slide?
- 33. POSITIVE EMOTIONS Learning to flourish Question 2: Can you solve this math problem?
- 34. POSITIVE EMOTIONS Learning to flourish Question 3: What is the car’s parking spot number?
- 35. POSITIVE EMOTIONS Learning to flourish Research shows that when positive emotions are induced people are more likely to…
- 36. POSITIVE EMOTIONS Learning to flourishA CB have wider awareness and increased peripheral vision,
- 37. POSITIVE EMOTIONS Learning to flourishA CBperform better on tests (the animals’ total weight = 27kg)
- 38. POSITIVE EMOTIONS Learning to flourishA CBthink more creatively (the car spot’s number is = 87)
- 39. POSITIVE EMOTIONS Learning to flourish Key ideas •Emotions impact all areas of our lives •Negative emotions are valid and important •Positive emotions broaden and build our capacities and resources and can undo the effect of negative emotions •The balance between positive and negative emotions is critical to wellbeing
- 40. POSITIVE EMOTIONS Learning to flourish BUILDING FREQUENCY • Positive emotions are fleeting and often subtle • They need to be more frequent to balance out negative emotions • The key is to build quantity over time We can do this in two ways: 1. Increase frequency of positive emotions 2. Broaden our understanding of what ‘counts’ as a positive emotion
- 41. POSITIVE EMOTIONS Learning to flourish POSITIVE EMOTIONS – BALANCE + _
- 42. POSITIVE EMOTIONS Learning to flourish POSITIVE EMOTIONS – BALANCE + _
- 43. POSITIVE EMOTIONS Learning to flourish POSITIVE EMOTIONS – BALANCE + _ Saw a chocolate at my desk - gratitude Argued with Tim - anger
- 44. POSITIVE EMOTIONS Learning to flourish WHAT DO WE MEAN BY POSITIVE EMOTIONS 10 most commonly experienced and researched positive emotions: Joy Gratitude Serenity Interest Hope Pride Amusement Inspiration Awe Love Fredrickson, 2009
- 45. POSITIVE EMOTIONS Learning to flourish RESEARCH TELLS US… • Positivity feels good • Positivity broadens minds • Positivity builds resources • Positivity fuels resilience • There are ways that everyone can experience more positive emotions Cohn, Fredrickson, Brown, Mickels & Conway, 2009
- 46. Positive Education EXPLORING GRATITUDE A DEEPER LOOK INTO ONE OF THE KEY POSITIVE EMOTIONS Exploring Gratitude Discovering Positive Education
- 47. POSITIVE EMOTIONS Learning to flourish Think of a time when you felt grateful… What other feelings do you associate with this state?
- 48. POSITIVE EMOTIONS Learning to flourish WHAT IS GRATITUDE? • A sense of wonder and energy which can cause a ripple • Appreciation for what is valuable and meaningful to oneself • Felt in different amounts and expressed in different ways by different people
- 49. POSITIVE EMOTIONS Learning to flourish Being aware of and thankful for the good things that happen
- 50. POSITIVE EMOTIONS Learning to flourish A positive emotion and character strength Both a momentary positive emotion and VIA character strength as a lens how we look at all events in life
- 51. POSITIVE EMOTIONS Learning to flourish “What you focus on expands, and when you focus on the goodness in your life, you create more of it. Opportunities, relationships and money flowed my way when I learnt to be grateful no matter what happened” Oprah Winfrey
- 52. POSITIVE EMOTIONS Learning to flourish Research has indicated gratitude is strongly associated with wellbeing… Why?
- 53. POSITIVE EMOTIONS Learning to flourish Social Media • Can have a big impact of gratitude • Comparing • Envy However Simple Practices can create more gratitude
- 54. POSITIVE EMOTIONS Learning to flourish Science of Gratitude
- 55. POSITIVE EMOTIONS Learning to flourish A 2017 analysis of 38 gratitude studies concluded that “gratitude interventions can have positive benefits for people in terms of their well-being, happiness, life satisfaction, grateful mood, grateful disposition, and positive affect, and they can result in decreases in depressive symptoms.” https://greatergood.berkeley.edu/article/item/why_is_gratitude_so_hard_for_some_people
- 56. POSITIVE EMOTIONS Learning to flourish GRATITUDE IN TWO STAGES We feel appreciated We act on it in some way “True gratitude” Kerry Howells, Gratitude in Education, 2012
- 57. POSITIVE EMOTIONS Learning to flourish GRATITUDE cannot exist without... Gratitude implies humility
- 58. POSITIVE EMOTIONS Learning to flourish EVERYTHING IS AMAZING…and nobody is happy
- 59. POSITIVE EMOTIONS Learning to flourish OBSTACLES TO GRATITUDE • Forgetfulness • Lack of mindful awareness • Cultural barriers • Competing feelings and values
- 60. POSITIVE EMOTIONS Learning to flourish Can you be resentful and grateful at the same time?
- 61. POSITIVE EMOTIONS Learning to flourish GRATITUDE CAN BE … •Nurtured through intentional activity •Developed into a habit HOW would you encourage it in children?
- 62. POSITIVE EMOTIONS Learning to flourish NURTURING GRATITUDE IN CHILDREN • Model and teach explicitly gratitude • Spend time with them and be present • Encourage using a child’s strengths to express gratitude • Help children find what matters to them – connect them to the bigger picture 'Seven Ways to Foster Gratitude in Children'. Froh and Bono, 2014
- 63. POSITIVE EMOTIONS Learning to flourish GRATITUDE JOURNAL
- 64. POSITIVE EMOTIONS Learning to flourish #365grateful project www.365grateful.com TED Talks: • Brian Doyle: 365 Days of Thank You • Hailey Bartholomew: 365 Grateful Project
- 65. POSITIVE EMOTIONS Learning to flourish
- 66. POSITIVE EMOTIONS Learning to flourish Gratitude Letter • Who would you like to write a gratitude letter to? • Think of main topics you would like to include
- 67. POSITIVE EMOTIONS Learning to flourish
Editor's Notes
- Fundamental drivers of positivity and negativity in your life are emotions Out brain reacts to emotions – they effect every aspect of your existence
- How did it make you feel? Name the emotions Where did you feel it? Full range of emotions Why do we have that GUT feeling?
- Sit in your chair, arm on chin – how are you feeling? Stand up – wave your arm, shout wooo……… how are you feeling? Not just something you think, you feel it.... Heart rate increases.
- Emotions are reactions / ways of communication Think back to that GUT feeling
- GCSE results this morning...
- Our emotions go up and down Consciously or not we regulate those emotions – and we have a choice here Positivity is a choice – 50% genetics, 10% environment, 40% choice
- Two ways to regulate emotions. -Stop feeling it. Suppress it. The emotions gets stronger – spiral downwards. It's amplified. You think you are in control of the emotion but actually its in control of you. FEELING ANXIOUS NOW - Reappraise it – reframe or reinterpret it. Gain new perspective... To truly flourish we need to experience positive emotion and manage negative emotions * Radiators and Drains
- Life gives us negativity on its own. It's our job to create positivity... reminds us that positivity is a choice we all need to make again and again...
- How do we do that?? Emotional agility!
- 09:01 Now, don't get me wrong. I'm not anti-happiness. I like being happy. I'm a pretty happy person. But when we push aside normal emotions to embrace false positivity, we lose our capacity to develop skills to deal with the world as it is, not as we wish it to be. I've had hundreds of people tell me what they don't want to feel. They say things like, "I don't want to try because I don't want to feel disappointed."Or, "I just want this feeling to go away." 09:41 "I understand," I say to them. "But you have dead people's goals." Only dead people never get unwanted or inconvenienced by their feelings. Only dead people never get stressed, never get broken hearts, never experience the disappointment that comes with failure. Tough emotions are part of our contract with life. You don't get to have a meaningful career or raise a family or leave the world a better place without stress and discomfort. Discomfort is the price of admission to a meaningful life.
- The process isn't about ignoring difficult emotions and thoughts… Science shows that attempts to block out negative thoughts and emotions backfires. Instead suppression multiplies your misery, mentally, physically. Being open to negativity is much healthier. QUOTE – what do we do? We fix it...
- Once we learn to accept our human nature and allow ourselves to live through our painful emotions we will lay the foundation for a happy life. Military example – Sebastian Junger (jouranlist/author). Front lines of Afghanistan I'm FLAWSOME! Individual who embraces their flaws and knows they are awesome regardless
- Positivity signals flourishing Positivity produces flourishing
- Contagious – power of a smile… And smiles are infectious too; people naturally mirror the body language of the person they’re talking to. In fact, scientists have studied the muscles needed for both facial expressions and the consensus seems to be that smiling requires a little more effort. We all know that feelings inspire actions, but let’s not forget that actions can also inspire feelings. In other words, there’s a good chance that smiling will make you feel happier, and that isn’t half bad as side-effects go! What’s more, the act of smiling affects the way you feel. When experiencing a positive situation, neuronal signals travel from your brain to the brainstem, where the cranial muscle then carries the signal to the smiling muscles in your face. Once the smiling muscles contract, a positive feedback loop returns to the brain and reinforces the feeling of joy. This triggers a decrease in stress-induced hormones and negative mental health. The more you value positivity the more often its upward spiral will lift you to new heights.
- By opening our hearts and minds, positive emotions allows us to discover and build new skills, new ties, new knowledge Benefits! Doing exercise
- Positivity broadens minds – everywhere it goes, eyes widen and new ideas pop. Positivity opens your mind and expands your range of vision. It may be temporary but it creates much-needed mental space. You gain room for flexibility and seeing the bigger picture. Sure some of those ideas may be silly and turn out fruitless. But others may be more intriguing. They bear fruit. Positivity builds resources – it moves slowly but builds momentum. You become more resilient, more socially integrated. It spells growth. It draws your attention to the future, the long range future. It allows you to connect with people
- Research has also shown that we are flourishing when regular positive emotional experiences are balanced by periodic negative emotional experiences
- It's important to experience a range of emotions - sadness/grief when someone dies. This allows us to reflect and process our emotions so we can move forward...
- Positivity comes in many shapes and sizes Urge you to get to know each one personally. When was the last time you felt... Where were you? What were you doing?
- If you are feeling ungrateful....don't worry because it is trainable…with intention, self-awareness and commitment
- A self-less act Can make you feel happy, peace, tranquil, proud , joy, optimism, pleasure (Audience discuss)
- What I am grateful for... A choice Transformational A journey, a habit, a way of life
- Difficult times and then be grateful Reframing traumatic experiences into gratitude e.g. myself losing someone that you love in life but being grateful that they made a lasting impact (my mum and her morals) It can be trained
- This is the quote that resonates with me! DELIBERATE practice that I do I am super grateful – that gratitude multiplies... Learning lessons from every experience It is very important to me to be grateful...children...weather... Mourning - how easy it is When we focus on what we have instead of what we don’t have. Law of attraction – appreication beauty expands and notice more THANK YOU!!!! Patience for listening...you guys are giving me confidence
- There are many benefits to being grateful. Gratitude is good for your psychological well-being, your relationships, and possibly even your physical health.
- Can you believe it....
- How do we show this?
- What character strength can gratitude not exist without
- There are many benefits to being grateful but there are some obstacles... the truth is that some people have more grateful dispositions than others. For some of us, gratitude just doesn’t come as easy. Forgetfulness – we forget to count our blessings and … the many ways in which our lives are made easier due to the efforts of others Lack of mindful awareness – we cannot be thankful for something of which we are unaware Cultural barriers – some evidence suggests that gratitude is experienced differently for men and women Competing feelings and values – suspiciousness, indebtedness, envy, materialism and narcissism Research suggests that these differences may be rooted in our brains, genes, and even our personalities. But if you’re having trouble feeling grateful, don’t despair! Gratitude isn’t purely hard-wired, and—as we’ll explore below—there are things you can do to bring more gratitude into your life. Studies also shown that Consistently making an effort to be grateful can physically change our brains over the long run.
- Discussion prompters: Being grateful in trying times Being grateful for an event that didn’t happen! (positive counter-factual thinking) Being grateful to those who have wronged you Being grateful to someone whom you benefit Is it possible to adopt an attitude of gratitude?
- How can we do this?
- Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week's assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month. Another studyfound that participants who had written gratitude letters in a therapeutic intervention expressed more gratitude and had more activity three months later in their pregenual anterior cingulate cortex, an area involved in predicting the outcomes of actions. This result suggests that a simple gratitude intervention can lead to lasting brain changes even months after the intervention ends.