Pick an emotion and act to increase it.But - like any habit - it gets easier the more you do it. When you first start doing this, you'll probably need to remind yourself to focus on your emotions. For example, you might feel proud when you answer a question right, joyful when your puppy chases you around the yard, or loved when your mom shows up at your game. Or take stock at the end of the day, noting how you felt in different situations. You can tune in to your emotions in real time, as they happen. Start by simply focusing on your feelings. Notice and name your positive emotions.Building positive emotions is especially important if we're already dealing with a lot of negative feelings such as fear, sadness, anger, frustration, or stress.Д«uilding a daily positivity habit is pretty simple. Practice Positivity Every DayД«uilding habits that encourage us to feel more positive emotions can help us be happier, do better, and reduce our negative emotions. It takes at least three times as many positive emotions to tip the scales and make a day seem like a great one. The negativity bias has a downside, though: It can make us think a day went badly, not well, even if we experienced equal amounts of positive and emotions that day. Tuning in to negative emotions can be a survival mechanism. It makes sense when you think about it: Negative emotions call our attention to problems - problems we might need to deal with quickly. The negativity bias is a natural human tendency to pay more attention to negative emotions than to positive ones. That's because of something called the negativity bias. Studies show that people feel and do their best when they have at least three times as many positive emotions as negative emotions. They broaden our awareness, letting us see more options for problem solving. Positive emotions build our resilience (the emotional resources needed for coping). When we feel more positive emotions than negative ones, difficult situations are easier to handle. Let Positive Emotions Outnumber Negative Ones Here are two findings that can help us use positive emotions to our advantage: 1. Experts have learned a lot from recent brain studies. Science is helping us find out how valuable positive emotions can be. People who have plenty of positive emotions in their everyday lives tend to be happier, healthier, learn better, and get along well with others. That leads to doing better on tasks and tests. When positive emotions open us up to new possibilities, we are more able to learn and build on our skills. They help us take in more information, hold several ideas in mind at once, and understand how different ideas relate to each other. Instead of narrowing our focus like negative emotions do, positive emotions affect our brains in ways that increase our awareness, attention, and memory. Positive emotions balance out negative ones, but they have other powerful benefits, too. Focusing on negativity just keeps it going. The more we dwell on negative emotions, the more negative we begin to feel. When negative emotions are out of balance, problems might seem too big to handle. But too many negative emotions can make us feel overwhelmed, anxious, exhausted, or stressed out. They help us to zero in on a problem so we can deal with it. Anger can be a signal that we might need to act on our own behalf. Angry feelings warn us that someone is stepping on our toes, crossing a boundary, or violating our trust. It's a signal that we might need to protect ourselves. For example, fear can alert us to possible danger. Negative emotions warn us of threats or challenges that we may need to deal with. What matters is how our emotions are balanced - how much of each type of emotion, positive or negative, we experience. It's likely you'd prefer to feel happy instead of sad, or confident instead of insecure. Still, most people would probably rather feel a positive emotion than a negative one. We might use the word 'negative' to describe more difficult emotions, but it doesn't mean those emotions are bad or we shouldn't have them. Now sort your list into two categories - positive emotions and negative emotions.ДЇeeling both positive and negative emotions is a natural part of being human. What's on your list? Chances are, you included things like happy, sad, excited, angry, afraid, grateful, proud, scared, confused, stressed, relaxed, amazed. Let's say you start to brainstorm a list of all the emotions you've ever experienced.

The feeling of power summary