The health benefits of positive emotion during stress

November 4, 5:23 PMSan Diego Wellness ExaminerKim Chartrand

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Positive emotions have health benefits  AP photoStephano Platera

You don’t have to be Pollyanna to get measurable health benefits from positive emotions. Emerging studies show us that having positive emotions in the midst of stress and negative emotions is not only normal but very beneficial for coping. It isn’t necessary to deny when you feel bad but you do much better and become more resilient to stress of all types if you learn to cultivate positive emotions alongside the negative ones.

It’s been shown that negative emotions such as anger, depression, and anxiety increase the risk of developing cardiovascular disease and even one angry episode increases the risk even more in the hours surrounding the outburst. Not many studies have been done to show the effects of positive emotions but that is changing. Judith Moskowitz, a social psychologist at UC San Francisco and Barbara Fredrickson of University of North Carolina have both done work examining the health benefits of positive emotion during stress. So far data shows that experiencing genuine positive emotions boosts immune function, shortens or reverses the cardiovascular risk created by negative emotions, enhances sleep and creates resiliency that becomes a habit for future stressful events.

The 8 habits of cultivating positive emotions

1. Notice positive events: Noticing little things that make you feel good, like the morning cup of coffee is powerful
2. Capitalizing: Also known as “savoring”, it’s re-experiencing a positive experience through sharing
3. Gratitude: Lots of data shows that thankfulness enhances health. Moskowitz says that keeping a gratitude journal has helped those with serious illnesses and PTSD recover more quickly
4. Mindfulness: This is a catch-all word to include practices that cultivate awareness in the moment, breath work, non-resistance and non judging attitudes
5. Positive reappraisal: This is the habit of finding the silver lining; finding the benefit or the positive aspect of stressors.
6. Focus on your personal strengths: Give yourself kudos especially in the small things. Avoid harsh and critical assessments
7. Attainable goals: Daily, hit a goal that moves the ball for you. Pick something that is neither too challenging nor too easy; something between brokering world peace and giving the remote a workout.
8. Acts of kindness: Volunteerism, paying it forward, politeness, giving to others all lower mortality rates and incidence of developing serious illness.

(from Judith Moskowitz's presentation on UCSD TV: "Positive Emotion in the Midst of Stress: It’s Not Crazy it’s Adaptive")

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