Opening Up to Positive Emotions
“The first core truth about positive emotions is that they open our hearts and our minds, making us more receptive and more creative.” – Barbara Fredrickson
I love this because it captures something we often forget: positive emotions are not just nice extras. They are powerful tools that change the way we think, connect, and grow.
Why it matters
When we are stuck in stress mode, our focus narrows. We become tunnel visioned, scanning for danger or mistakes. That might help us get through a crisis, but it is exhausting and it blinds us to possibilities.
Positive emotions do the opposite. They soften the edges, widen our perspective, and open us up to connection, creativity, and hope. That means tuning into joy, curiosity, or even a flicker of gratitude in specific moments can have ripple effects far bigger than we realise.
Here’s the science bit
Barbara Fredrickson’s Broaden and Build Theory explains that:
Positive emotions broaden our awareness. We literally take in more information, see more options, and think more flexibly.
Over time, they build lasting resources, from stronger relationships to better coping skills, improved health, and greater resilience.
And it does not stop with us. Thanks to emotional contagion, our emotions spread. A smile, a laugh, or a spark of enthusiasm can shift the mood of a whole room. Positive emotions ripple outwards, shaping how others feel and respond.
So, by noticing and amplifying our own positive emotions, we are not just helping ourselves. We are lifting the people around us too.
How to start
This is not about forcing happiness or ignoring struggle. It is about pausing to notice when positive emotions are already there and letting them land more fully.
You can try a simple tuning in exercise:
Think of a specific situation from the last few days, maybe a chat with a friend, a walk, or even a small win at work.
Ask yourself: What positive emotion(s) did I feel in that moment? Joy, calm, gratitude, pride, amusement? And when you notice feeling 1 of these, can you also notice others?
Linger on it. Replay it in your mind. Notice how your body feels as you reconnect with it, and if possible name the emotions you notice, specifically.
Try this as a mini exercise
Today, when something lifts you, however small, take ten seconds to name it and savour it.
That first sip of tea in the morning? Call it calm.
A kind word from a colleague? Name it gratitude.
A silly moment with your partner? That is joy.
A moment on your lunchtime walk in the park? Notice it as awe.
By naming and savouring, you strengthen the positive emotion, making it more likely to stick and to ripple outwards.
Why it’s worth it
Positive emotions are not about glossing over the hard stuff. They are about giving ourselves breathing space and perspective, so we have more resources to draw on when life gets tough.
Each small moment of joy, gratitude, or curiosity is like a deposit in your resilience bank. And the best part? The benefits do not stop with you. They spread, opening hearts and minds all around you.
So next time you catch yourself smiling, laughing, or even pausing to breathe, do not rush past it. Let it land. That is how we broaden, build, and connect, one small emotion at a time.
✨ Thriving starts with noticing what already makes you feel good, and letting it work its quiet magic.