Positive Emotions: A Gentle Approach for Mental Health and Healing

Small steps toward brighter days

Positive emotions can be valuable allies when facing mental health challenges or healing from difficult past experiences.

They don't solve everything, but they can create moments of relief and build resilience over time. This article explores what positive emotions are, why they matter, and how to cultivate them in realistic ways.

You won't find exaggerated promises here—just practical information grounded in research and understanding. Whether you're dealing with depression, anxiety, or the aftereffects of childhood adversity, small doses of positivity might help lighten your load.

Understanding Positive Emotions

Positive emotions are more than just fleeting happiness. They're psychological experiences that can influence how we think, feel, and interact with the world.

For those with mental health struggles or adverse childhood experiences, these emotions might feel distant or complicated. That's completely normal. Let's explore what they are and why they're worth understanding.

Core Definitions and 10 Positive Emotions

Positive emotions are pleasant or desirable emotional states that contribute to wellbeing. Barbara Fredrickson's "broaden-and-build" theory suggests they help expand our thinking and build personal resources.

Here are 10 positive emotions with simple definitions:

• Joy - A bright, bubbly feeling of delight
• Gratitude - Appreciation for something received
• Serenity - Peaceful contentment with the present
• Interest - Curiosity and engagement with something
• Hope - Belief that things can improve
• Pride - Satisfaction in an achievement
• Amusement - Lighthearted pleasure from humor
• Inspiration - Being moved by someone's excellence
• Awe - Wonder at something vast
• Love - Deep connection and care

These emotions vary in intensity and duration. Some might feel more accessible than others, and that's okay.

Why Positive Emotions Matter

Positive emotions serve several important functions, especially for those facing mental health challenges.

First, they can provide temporary relief from negative states. A moment of amusement or serenity can offer a break from persistent sadness or anxiety.

Second, they help build psychological resources. Over time, positive emotions contribute to resilience, better coping skills, and improved relationships.

Third, they can create upward spirals. One positive emotion often leads to another, gradually improving overall wellbeing. This doesn't mean they erase pain, but they can coexist with it.

For those with adverse childhood experiences, positive emotions might feel unfamiliar or unsafe. That's why gentle, gradual approaches work best.

What the Research Shows

Barbara Fredrickson's work demonstrates that positive emotions broaden our thought-action repertoires and build lasting personal resources.

Recent research, including this study on positive psychological factors in university students with adverse childhood experiences, shows that cultivating positivity can help mitigate some negative outcomes.

The study found that positive emotions, along with other factors like optimism and resilience, played a protective role. Importantly, this doesn't suggest simply "thinking positive," but rather developing emotional skills that complement other healing work.

For those with mental health challenges, the key takeaway is that small, manageable doses of positive emotions might contribute to healing—without dismissing real pain or difficulties.

Cultivating Positive Emotions

Developing positive emotions when struggling with mental health requires patience and realistic expectations.

These aren't quick fixes, but gradual practices that might help create small shifts over time. Here are some steps to consider.

Step 1: Notice Existing Positive Moments

Start by becoming aware of any positive emotions you already experience, however brief.

Maybe it's the warmth of sunlight, a pleasant memory, or a kind interaction. These moments might be fleeting, but noticing them helps.

Keep a simple log—just jot down one or two positive feelings each day. Don't judge their size or duration. The goal is awareness, not forced positivity.

For those with trauma histories, this step might feel challenging. Go slowly, and remember that all emotions—positive or negative—are valid.

Step 2: Create Small Opportunities

Once you're more aware, gently create conditions where positive emotions might arise.

This could involve listening to uplifting music, spending time in nature, or engaging in creative activities. The key is keeping it simple and pressure-free.

Experiment with different approaches to see what feels most authentic. What brings a sense of interest? Where might you find moments of peace?

Remember, you're not trying to manufacture emotions, just making space for them to possibly emerge.

Step 3: Build On What Works

When you discover something that generates positive feelings, consider how to incorporate more of it.

If certain relationships bring warmth, nurture those connections. If particular activities spark interest, schedule them regularly.

The goal isn't to eliminate negative emotions—that's impossible—but to gradually increase positive ones. Even a 3:1 ratio of positive to negative emotions can make a difference.

Be patient with setbacks. Progress isn't linear, especially with mental health challenges.

Resources for Further Exploration

If you'd like to learn more about positive emotions and their role in wellbeing, these resources might help.

Books:
Barbara Fredrickson's Positivity explores her research on positive emotions. Love 2.0 examines how micro-moments of connection contribute to wellbeing.

Videos:
Fredrickson's TED Talk, The Positive Psychology of Positivity, offers an engaging overview. Her lecture on Love 2.0 discusses emotional connections.

Research:
For academic perspectives, see this study on positive psychological factors in students with adverse childhood experiences.

Remember that resources are supplements, not substitutes for professional support when needed.

Support for Your Journey

If you're struggling with mental health or childhood adversity, cultivating positive emotions might feel particularly challenging.

As a trauma-aware positive psychology coach, I help people navigate this process with realistic expectations and self-compassion. My approach combines evidence-based strategies with understanding of complex emotional histories.

If you'd like support in exploring how positive emotions might fit into your healing journey, I offer a free consultation to discuss your needs. You can learn more about my coaching services or book a conversation.

Remember—small steps matter. Your feelings, whatever they are, deserve acknowledgment and care.

Our Coaching is Affiliated With

We’re proud to be part of networks that value evidence-based practice, professional standards, and social impact.

From our trusted partners

Top Goal Setting Software