Your positivity ratio and how to raise it!

Dr. Barbara Fredrickson is a leader in the positive psychology field; her work has been on my mind a lot lately. Her research on positive emotions is groundbreaking, and is really good stuff that can change your life – if you let it! I’ve been sharing her work at my Wishful Thinking Women Meetups and workshops and with clients. One year ago I shared it with you, here’s what we talked about . . .

I’ve mentioned Dr. Barbara Fredrickson a couple of times in previous posts. She’s the researcher, who developed the “Broaden and Build Theory” of positive psychology, which states that positive emotions broaden our awareness and perception thereby increasing our curiosity, creativity and choices.

The “Broaden and Build Theory” is the other side of the coin, so to speak, of the “Fight or Flight Theory”, which notes that we are designed to focus and narrow our vision and responses in short-term, quick-decision, dangerous situations. Both emotional responses have value – there are times when we need to react quickly, with precision and almost instinctual intent and when we need to allow ourselves the freedom to fully enjoy and explore life and its options.

The good news is, our brains are hard-wired for both. The bad news is, many of us have allowed the occasional need for fight and flight responses to spill over into many or all of life’s everyday activities. We are constantly on the lookout for emotional and physical threats, or have come to believe that bad news (i.e., psychological danger) is lurking around every corner. Our preoccupation with all things negative, stresses our bodies and may be leaving us feeling frustrated, angry or depressed.

Not to worry, after identifying and qualifying the value of positive emotions, Fredrickson took her research one step further and in her 2009 book Positivity, she quantified their value. Fredrickson and her team of researchers formulated the 3:1 positivity ratio of positive to negative emotions. The ratio is a simple but valid mathematical equation for revealing happiness levels. I like to think of it as the psychological tipping point between getting by and soaring high. 

“80% of Americans fall short of the ideal 3-to-1 positivity ratio.”

Yikes! According to Fredrickson, 80% of us are not at our best. That’s not to say we are miserable, we’re not, but we are also not as happy or fulfilled as we could be.

Fredrickson’s research shows that we need to have 3 positive emotions for every 1 negative emotion to flourish. Her work indicates that our world’s do not need to be perfect for us to flourish – negativity can still be present (as represented by the “1” in the 3:1 ratio), but as long as the ratio is 3 to 1 we are good to go.

Fredrickson notes that a 2:1 ratio means we are getting by. We might be happy, but not at our best and when faced with negativity or hard times, we can easily slide to a 1:1 ratio. Is the difference between 3:1 and 2:1 important? Here’s what Fredrickson has to say on the subject:

” . . . experiencing positive emotions in a 3-to-1 ratio to negative emotions leads people to achieve what they once could only imagine. Far from frivolous, tapping into one’s own unique sources of positivity is a wise and healthy investment in the future.”     

And, here is the truly important aspect of Fredrickson’s research, with simple changes and targeted tweaking we can move ourselves from a 2:1 to a 3:1 ratio, or higher, which improves the likelihood that we will create the lives we really want! You can improve your internal environment and enhance your external landscape by:

  • becoming more aware and savoring what is good in your life;
  • focusing on your strengths and what you and others do well;
  • predicting better for you and your loved ones;
  • adding a bit of mediation to your daily mix;
  • doing more of what you love – even the simplest little things,
  • and maintaining and enriching your relationships.

If you are interested in assessing your positivity ratio, Fredrickson has created a free online survey to help take our emotional “temperature”. (My word not her’s). To get a true “temperature” reading, Fredrickson suggests taking the survey once a day for two weeks. The survey only take three minutes to complete. If you would like to give it a try, click away. (Taking the survey even once, provides valuable insight because it shares specific examples of positive and emotional states; I highly recommend it.)

If you would like to learn more about the “Broaden and Build Theory” or the positivity ratio, click here to listen to an online interview with Barbara Fredrickson discussing her theories and research.

PS A super special shout-out to all the new Wishful Thinking Women in Tampa. Really enjoyed meeting and talking with you on Saturday – hope you are still feeling the glow – I am!

If you are ready to improve your or your organization’s positivity ratio, you do not have to do it alone. Contact Patrice Koerper; Wishful Thinking Works life coaching, workshops and seminars for help!

Happy, sad, glad, mad

Did you know that identifying the emotions you are feeling is a great way to decrease or expand their impact, and that by simply identifying and admitting you are feeling happy, sad, glad or mad you can improve your life?

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Studies show that when we identify and accept our negative emotions or situations – sad/mad – their impact is lessened, especially in times of stress. Positive psychology research has revealed that savoring the good things that happen to us (gratitudes) or identifying when we are feeling good – happy/glad – increases the likelihood we will strive to increase positive situations and emotions.

You can reap the rewards noted in these studies by taking your emotional temperature throughout the day. (Sounds silly, but it works!) To get started, you can pick specific times – 10, 2 and 6 or specific activities – breakfast, lunch and dinner. There are even free apps you can download and use!

But most importantly, make sure to note what you are feeling when you notice your emotional temperature changing. This is the best time to key in and be open and honest with yourself about what you are experiencing. (Try it, it can make a huge difference in your life.)

Admitting to yourself that you are feeling sad or mad is often enough to keep those feelings from escalating and may prevent you from saying or doing things you may later regret. (P.S. Your body and brain already know what you are feeling and have responded to it, you might be fooling yourself, but you’re not fooling them!)

Noting when you are feeling happy or glad, is a great way to savor the moment and is an excellent way to begin creating the life you really want by helping you recognize and include the people, places, things and activities that truly make you feel happy and fulfilled.

Once you get in the habit of noticing when you are happy, sad, glad, or mad, you can expand your awareness by adding emotions such as confident, enthusiastic, optimistic, appreciative and/or jealous, resentful, ashamed and guilty. The better you get at identifying how you are feeling the easier it will be to expand or respond to each emotion.

So how are you feeling right now –  happy, sad, glad, or mad?

I’m feeling happy and snappy, which for me means happy with a twist of enthusiasm and a sprinkle or two of optimism. Here’s hoping you have an equally insightful day!

Find out more about Patrice, and how she can help you create the life you really want.

You can visit Wishful Thinking Works on Facebook for more articles and ideas!

Dancing vs Trainers

Choosing what shoes to wear can be a dilemma for me.

I’ve noticed that when life gets tough, it is sometimes easier for me to slip on my emotional dancing shoes, than to lace up my mental trainers. 

My dancing shoes jazz up my life, but tend to waltz me into emotional oblivion. 

I find myself tip-toeing through situations, tapping my way around reality, and hip-hoping through the difficult moments. The effort I expend while wearing them is exhausting, and I end-up in the same place, dancing around the same old issues.  

Even though my trainers aren’t nearly as cute, nor as much fun to wear, they provide support, and the minute I put them on, I begin moving forward. They get me out the door and headed in the right direction. 

I have used my trainers to leap tall obstacles in a bound, to connect the rubber to the road and to exercise my courage.

Emotionally speaking, I am going to leave the dancing to the stars and wear my trainers a lot more in 2011. Care to join me?

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