The Science and Art of Positive Psychology- Part Two

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In the first session of these series we found out that:

  • Negative emotions are genetically embedded as part of our survival instincts and mechanisms.
  • Positive emotions are by nature subtle and fleeting; however they are important for us to develop and flourish.

It is important to recognize these facts and rather than trying to eliminate negativity working on accepting it, as well as recognizing the power of positive emotions despite their transcendence. The winning strategy will then be to increase their quantity so they can eventually outnumber their negative siblings.

Research shows that below a certain ratio of positive to negative emotions people start feeling burdened and lifeless, become rigid, predictable and lose their creativity. The ratio is one to three, which means that for every negative emotion that we experience we need three positive ones to balance it off.  You can calculate your positivity ratio at

Keeping our positivity rations high has numerous benefits:

  • It is good for our health- over the last decades researchers have found stunning correlations between expressing positive emotions and living longer.
  • Positive emotions can increase our curiosity, playfulness and openness to others, which would help us broaden our mindset and outlook and build our resources – this is the so called “broaden and build” effect.
  • Positive emotions can help us improve our satisfaction with life. Positive psychology tells us that in order to improve our happiness levels, we should be focusing on how we feel day-to-day and not on how to become happy with life in general. When we focus on day to day feelings we work on building our resources, growing and improving ourselves which eventually leads to higher satisfaction with life. Rather than overthinking and trying to design a “happiness strategy” we should try to live in the moment and to get the best out of it in terms of positive emotions. This will naturally result in greater meaning and purpose in life.

So go ahead- measure your positivity ratio and keep in mind that three to one is just the tipping point and it is best if your balance well above this. Tracking our emotions throughout the day is also an effective way to become more mindful of our sources of positive and negative emotions, compare reality to where we want to be and think about ways to increase our positive experiences.

Something to keep in mind is that in order to get a good idea of your positivity ratio over time this exercise needs to be done for a longer period of time rather than once off. When I started I scored myself every day in the course of a week to get a good understanding of how the ratio differed from day to day and form a “baseline” for myself. From then onwards, I`ve been doing it a few times a week, comparing against the baseline and identifying ways to improve it.

For more suggestions on how to increase the positive emotions that you experience and boost your positivity ratios – have a look at the first session of the series.

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