An Introduction to Positive Emotions
What are positive emotions? What are the theories behind positive emotions? And what are some examples of positive emotions? Learn all about positive emotions here.
Positive emotions are one of the most enjoyable parts of being alive. But what exactly are positive emotions? What effect do they have on our lives? And how can we experience more of them? In this article, we'll dive into positive emotions to learn more about them.
What Are Positive Emotions?
Positive emotions can be defined as pleasant multicomponent response tendencies. They are multicomponent because they involve more than just our internal feelings; they also include changes in our nervous system, hormones, facial expressions, thoughts, and more (Fredrickson & Cohn, 2008). Positive emotion is different than sensory pleasure (which is more about sexual pleasure, satisfying hunger and thirst, or remedying pain). Positive emotion is also different from positive mood (although they overlap). Compared to moods, positive emotions generally arise as a result of some experience, they’re short-lived, and they’re closer to the forefront of our consciousness (Fredrickson & Cohn, 2008).
Positive emotions exist on a continuum with negative emotions on one end and positive emotions on the other (Fredrickson & Cohn, 2008). However, the words we use to describe positive emotions generally lead us to think that positive emotions are discrete entities, separate from negative emotions. For example, “happy” and “sad” might be on the two ends of one continuum but we think of them as different things. Positive emotions can also be either high-energy (e.g., excitement, joy) or low-energy (e.g., calm, content).
The Benefits of Positive Emotions
Positive emotions have been shown in research to contribute to all sorts of positive outcomes including longevity, improved immune function, less pain, and of course, improved well-being (Fredrickson & Cohn, 2008). Positive emotions may even be considered synonymous with happiness (but happiness may also include things like meaning or purpose).
Being able to identify a variety of emotions—also known as emotional granularity—can also be good for our well-being. So here are some examples of positive emotions according to the emotion circumplex theory (Russell, 1980).
● Excitement. A feeling of great enthusiasm and eagerness.
● Delight. To take great emotional pleasure in something.
● Astonishment. A feeling of great surprise and wonder.
● Happiness. Feeling or showing pleasure or contentment.
● Pleased. A feeling of pride or satisfaction.
● Content. A state of happiness and satisfaction.
● Relaxed. A state of being at rest or ease.
● Calm. Not excited or upset.
More on Positive Emotions
Up until recently, research in psychology has mostly focused on negative emotions. That has made our understanding of positive emotions rather shallow or incomplete. For example, we think of negative emotions as discrete—sadness is different from anger and anger is different from anxiety. But when it comes to positive emotions, we kind of lump them all together—joy, and contentment, and happiness are all kind of the same in our minds. Recently, however, psychology researchers have helped provide better clarity about the difference between positive emotions.
Barbara Fredrickson, a leader of psychology research on positive emotion, offers us some insight into the differences between the key positive emotions of joy, interest, contentment, and love (Fredrickson, 1998).
Joy (happiness, amusement, exhilaration)
Joy arises in situations that are safe, familiar, and low effort. Experiencing joy is thought to result in a state referred to as 'free-activation'—or basically a readiness to engage in whatever comes—and it leads to a desire to play. As adults, playing may mean reading, using our imagination, or doing other creative activities. Joyful play can also help us build our social and emotional skills (Fredrickson, 1998).
Here are some ideas to help you experience more joy in your life:
Practice Gratitude: Take a few minutes each day to reflect on things you're thankful for. Keeping a gratitude journal can help you focus on positive aspects of your life.
Connect with Others: Spend quality time with family and friends. Building and maintaining strong relationships can enhance your happiness and provide support during tough times.
Engage in Physical Activity: Regular exercise releases endorphins, which are chemicals in the brain that act as natural mood lifters. Find an activity you enjoy, whether it's walking, dancing, or yoga.
Pursue a Passion: Dedicate time to hobbies or activities that excite you. Engaging in something you love can bring a sense of fulfillment and joy.
Interest (curiosity, excitement, wonder, flow)
Interest arises in situations that offer novelty, change, and a sense of possibility. Interest also involves a sense that something is important and that we ought to pay attention and exert effort. Interest is thought to lead to exploration and the development of knowledge and personal growth (Fredrickson, 1998).
Here are some ideas to help peak your interest in life:
Explore New Interests: Step out of your comfort zone and try learning about topics or engaging in activities you haven’t explored before. This can open up new avenues of curiosity.
Read Widely: Dive into books, articles, or any reading materials across various subjects. Reading broadens your perspective and can ignite interest in areas you hadn’t considered.
Observe Your Surroundings: Take time to observe the details in your environment. Whether it’s nature, people, or architecture, noticing the little things can prompt questions and curiosity.
Embrace Uncertainty: Accept that not knowing everything is part of the process. Be open to uncertainty, as it can lead to a natural curiosity to learn and discover more.
Contentment (tranquility, serenity, relief)
Contentment arises in safe situations with a high degree of certainty and a low degree of effort. Some people suggest that contentment leads us to savor our circumstances and experience a sense of oneness with the world. In other words, it results in a mindful broadening of a person's self-views and world views (Fredrickson, 1998).
Here are some ways to boost contentment in your life:
Live in the Present: Mindfulness and being present in the moment can help reduce stress and increase your enjoyment of daily activities, making it easier to find contentment in your current situation.
Simplify Your Life: Declutter your physical and mental space by letting go of unnecessary possessions and obligations. This simplification can lead to a more peaceful and contented lifestyle.
Cultivate Relationships: Spend quality time with family and friends. Building strong, supportive relationships can provide a sense of belonging and satisfaction.
Pursue Meaningful Activities: Engage in activities and hobbies that align with your values and passions. This can create a sense of purpose and fulfillment, enhancing overall contentment.
Love (romantic love, companionate love, caregiver love)
Barbara Fredrickson (1998) argues that love merges joy, interest, and contentment. More specifically, our loved ones stimulate experiences that lead to these other positive emotions. That means that love can lead us to be playful, grow personally, and broaden our worldview.
Here are some ideas to help you foster more love in your life and boost happiness in your relationships:
Communicate Openly: Foster honest and open conversations with loved ones. Sharing thoughts and feelings can strengthen bonds and enhance understanding.
Spend Quality Time Together: Prioritize meaningful time with family and friends. Engaging in shared activities and creating memories can reinforce relationships.
Show Acts of Kindness: Perform small, thoughtful gestures for others. Simple acts, like helping someone in need or offering a compliment, can spread love and warmth.
Practice Self-Love: Take time to nurture and care for yourself. When you love and respect yourself, it becomes easier to give and receive love from others.
Based on Dr. Fredrickson's understanding of joy, interest, contentment, and love, she then proposed that positive emotions have something in common: They broaden our thoughts and actions and build personal, social, and intellectual resources. Over time, this may lead to an upward spiral of positive emotion. This theory is now known as the broaden and build theory of positive emotions (Fredrickson, 1998). This theory suggests increasing positive emotions is not only good for mental health, but also just about everything we might want including health, success, and satisfying relationships.
References
● Fredrickson, B. L. (1998). What good are positive emotions? Review of general psychology, 2(3), 300-319.
● Fredrickson, B. L., & Cohn, M. A. (2008). Positive emotions. Handbook of Emotions. 3rd edition, Guilford Press. New York.
● Russell, J. A. (1980). A circumplex model of affect. Journal of personality and social psychology, 39(6), 1161.