Welcome back to Consider Yourself Hugged! Click below to watch, or Click here to listen to Episode 178.
*Disclaimer:
The information in this show is not intended to be therapy or to address your individual situation. It is information based on experiences, opinions, and research. If you need further help, please reach out to one of the resources at the end of the show notes, or others in your area.
Hey there friends - we’re so glad you’re joining us again! Today Michelle and I are diving deep into Part 5 of our positive psychology series, and today’s topic is Positive Emotions. We’re ready to unpack some amazing insights on how positive emotions can literally transform your life.
First, let’s recap what we talked about in Part 4.
Last week, Michelle and I dove into the idea of finding meaning in life and how important it is to set goals that truly align with your values. We talked about how different areas of our lives—like relationships, personal beliefs, and our daily actions—shape our sense of purpose.
We also broke down the SMART goal framework, which helps us set specific, measurable, achievable, relevant, and time-bound goals. But here’s the key takeaway: it’s not just about setting any goal—it’s about making sure your goals are meaningful and aligned with what’s most important to you.
If you haven’t already, make sure to grab the activity sheet from last week. It’s packed with exercises that help you assess your sense of meaning, identify your core values, and create actionable steps toward living a more fulfilled life.
Now on to Positive Emotions!
Positive psychology, as we’ve been discussing throughout this series, is all about focusing on the strengths and attributes that allow us to thrive, rather than just avoiding or treating problems. In this session, we’re focusing on something truly magical—our positive emotions.
Michelle and I have been chatting off-air about how positive emotions have played such a significant role in our personal lives, and we’re really excited to share some stories and strategies with you today. But before we get into that, let’s talk about why positive emotions are so powerful.
According to research from positive psychology, cultivating emotions like joy, gratitude, serenity, and love doesn’t just make you feel good in the moment—they actually help you build a healthier and more resilient mind and body over time. As we put it the other day, "Positive emotions are like sunshine for your brain." I love that visual!
The Science Behind Positive Emotions
There’s some fascinating research behind how positive emotions impact us, and I want to share one study that blew my mind. Back in the 1930s, a group of Catholic nuns wrote personal essays about their lives, and these essays were later analyzed by psychologists in the 1990s. The researchers were particularly interested in the emotional content of these essays—how much positivity was reflected in the nuns’ writing.
What they found was amazing! The nuns who expressed more positive emotions lived up to 10 years longer than those who didn’t. Can you believe that? Positive emotions were a stronger predictor of longevity than even quitting smoking! Now Michelle and I are scientists, and we know there’s a lot involved in longevity, but being positive can’t hurt, right? 😊
Positive emotions don’t just make us happier—they make us healthier. They influence our breathing, our heart rate, our hormone production, and even how our brains function.
The 10 Most Important Positive Emotions
So, what are the most important positive emotions we should be focusing on? There’s a list of ten key emotions that research in positive psychology has identified as being incredibly influential in shaping our well-being. Here’s a quick overview, and we’ll dive into each one as we go along:
1. Joy
2. Gratitude
3. Serenity
4. Curiosity
5. Hope
6. Pride
7. Fun
8. Inspiration
9. Admiration
10. Love
1. Joy
Definition: Joy is a high-energy emotion experienced when we feel happiness and delight in a moment. It often arises from special or memorable experiences.
Example: You feel joy when celebrating a personal achievement, like getting a promotion at work, or when spending time with loved ones at a fun family gathering.
2. Gratitude
Definition: Gratitude is the feeling of thankfulness and appreciation for something or someone in your life.
Example: You experience gratitude when a friend helps you during a difficult time, or when someone unexpectedly shows kindness to you, like buying you a coffee.
3. Serenity
Definition: Serenity is a peaceful and calm emotion, often felt when things are going well, and you are relaxed and content.
Example: You feel serenity while sitting by the ocean, listening to the waves, or during a quiet morning at home with a cup of coffee.
4. Curiosity
Definition: Curiosity is a state of interest and wonder, pushing you to explore new ideas, learn, and discover.
Example: You feel curious when reading a fascinating book, watching a documentary, or learning a new skill like painting or photography.
5. Hope
Definition: Hope is the optimistic expectation that things will improve or turn out well, even during challenging times.
Example: You experience hope when you are going through a tough situation but believe that things will get better, like recovering from an illness or searching for a new job.
6. Pride
Definition: Pride is the satisfaction and fulfillment you feel after accomplishing something important or meaningful.
Example: You feel pride after completing a marathon, successfully finishing a challenging project at work, or watching your child perform in a school play.
7. Fun
Definition: Fun is the enjoyment and playfulness you experience during lighthearted activities that bring joy and amusement.
Example: You experience fun when playing games with friends, laughing at a good joke, or going on a spontaneous adventure.
8. Inspiration
Definition: Inspiration is the feeling of being mentally stimulated to do or feel something, especially something creative or admirable.
Example: You feel inspired when you hear an uplifting story of someone overcoming adversity, or when you witness a beautiful piece of art or nature, like a sunset.
9. Admiration
Definition: Admiration is the feeling of respect and awe you experience when witnessing something grand, powerful, or praiseworthy.
Example: You feel admiration when watching an Olympic athlete’s performance, or when seeing a stunning piece of architecture or a natural wonder like the Grand Canyon.
10. Love
Definition: Love is a deep feeling of affection, care, and connection to someone or something, often encompassing many of the other positive emotions.
Example: You experience love when you spend time with close family or friends, or when you engage in activities that fulfill you, like caring for a pet or nurturing a garden.
These ten positive emotions are key to increasing your overall happiness and well-being. Cultivating them regularly can help improve your mental and emotional health, and make life more fulfilling.
Exercises to Cultivate Positive Emotions
Before we wrap up, Michelle and I want to tell you about some exercises we’ll be putting together in a separate document for you below. These exercises will help you cultivate more positive emotions in your life. We’re going to guide you through activities like gratitude journaling, finding joy in everyday moments, and reframing negative thoughts into positive ones. These exercises are designed to help you not only recognize but also nurture these emotions on a regular basis.
We can’t wait to share our experiences with you next week, so stay tuned!
Wrapping It Up
That’s a wrap on today’s episode! Michelle and I had such a great time discussing the importance of positive emotions, and we hope you got some valuable insights that you can apply to your life.
Remember, positive emotions aren’t just fleeting moments of happiness—they’re foundational to our overall well-being. The more we practice cultivating joy, gratitude, hope, and love, the more we build a life filled with meaning and resilience.
And as always, we want to hear from you! What positive emotions are you focusing on in your life right now? What brings you joy, peace, or hope? Reach out to us—we love connecting with you.
Stay tuned for the next episode, where we’ll continue our exploration of positive psychology and dive deeper into practical strategies for enhancing your well-being. Thanks for staying with us through this!
As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.
And until next time, Consider Yourself Hugged 😘🤗
Promised Resources:
Michelle Kixmiller, MSN, MAE, RN, APN, PMHNP-BC
Michelle Kixmiller is a Board Certified Psychiatric Mental Health Nurse Practitioner and Licensed Educator. She works with children and adults with mental health needs including depression, anxiety, bipolar disorder, post-traumatic stress disorder, ADHD, autism, schizophrenia, and obsessive compulsive disorder. Michelle served as a public school teacher and science department chair for over a decade when a family tragedy pulled her in a different direction. The death of her younger brother after a multiple year battle with depression and alcoholism led her to pursue a career in the mental health field. She went back to school to become a registered nurse graduating and gaining experience as a critical care nurse at a level 1 regional burn center prior to completing a graduate degree to become a mental health nurse practitioner. Her vision is holistic care through teamwork to create a more peaceful school environment for students and staff alike. No one should have to struggle alone. Michelle currently works full time for a non-profit community mental health center at an outpatient clinic and works PRN for an inpatient crisis stabilization unit. When not at work she loves spending time with family, traveling, watching movies (not scary ones), running (slowly), and Crossfit. Contact Michelle at Silver Lining Psychiatric Solutions, 615-378-7713 or mkixmill@gmail.com.
Thanks for joining!
I hope this has been helpful today, and thank you for joining! As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.
And until next season, Consider Yourself Hugged 😘🤗
Mental Health Resources:
Tami West, PhD
Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.
Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.
Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.
Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.
Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.
Television Interviews
Contact Tami at tamiwest@tamiwest.com or follow her at Tami West Seminars.
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