Why Positive Emotions Matter More Than You Think.
When was the last time you felt curious, grateful, or joyful? If it feels like a struggle to recall, you’re not alone. Humans have a natural bias to focus on the negative—a survival instinct designed to keep us alert to danger. While this served us well in the past, it can leave us stuck in stress and worry in today’s fast-paced world.
The issue with this negativity bias is that it narrows our perspective. When we feel threatened, our minds tend to focus solely on what’s wrong, limiting creativity, problem-solving, and even our ability to connect with others. However, research from positive psychology offers a hopeful solution: positive emotions can help us break free from this cycle.
How Positive Emotions Broaden and Build
Barbara Fredrickson’s Broaden-and-Build Theory explains the unique role of positive emotions. Unlike negative emotions, which prompt us to react quickly and narrowly (think fight or flight), positive emotions expand our awareness and thinking.
For example:
Curiosity might inspire us to explore new opportunities.
Gratitude helps us connect with others on a deeper level.
Joy can open us up to trying new ideas or taking risks.
These moments don’t just feel good in the moment—they build enduring skills and resources. Over time, they contribute to resilience, improved relationships, and a greater sense of well-being.
The Positivity Ratio: How Much is Enough?
Fredrickson’s research also suggests there’s a tipping point when it comes to positive and negative emotions. A ratio of at least 3:1—three positive emotions for every negative one—has been shown to support flourishing, where people feel and perform at their best. Even better, a 5:1 ratio may help us thrive. While no one can avoid negative emotions entirely, increasing the frequency of positive ones helps balance the scales.
What Can You Do?
Cultivating positive emotions doesn’t mean ignoring life’s challenges. It’s about finding small, intentional ways to bring more positivity into your day. Here are a few ideas:
Start a gratitude practice: At the end of the day, write down three things that went well and why.
Savour moments of joy: Pause and truly enjoy something small—a laugh, a warm cup of tea, or the view outside.
Connect with others: Share a compliment, send a kind message, or simply listen fully in a conversation.
Bringing Positive Psychology Into Coaching
As a coach, understanding the power of positive emotions can transform the way you work with clients. By helping them notice and cultivate positive experiences, you open the door to new perspectives, deeper resilience, and meaningful growth.
In my Positive Psychology course, we delve into this in more depth. Through experiential learning, we explore how positive emotions and concepts like the positivity ratio can shift mindsets and unlock new possibilities. You’ll not only learn these tools but also see their impact on yourself—so you can guide your clients toward flourishing too.
Curious to learn more? Let’s chat about how this course can support you and your coaching journey.