The Power of Positive Emotions: Why They Matter and How to Cultivate Them

Emotions shape how we experience the world—how we think, how we act, and even how our bodies respond to stress. Negative emotions get a lot of attention because they help us survive. They alert us to danger, push us to make changes, and keep us on our toes. But positive emotions? They do something just as powerful. They open us up, transform us, and help us build a more fulfilling life.

So how exactly do positive emotions work, and how can we cultivate more of them in our daily lives?

Why Positive Emotions Matter

Psychologist Barbara Fredrickson’s Broaden-and-Build Theory explains that positive emotions do more than just feel good in the moment—they actually help us expand our awareness, grow as individuals, and build important life resources (Fredrickson, 2001).

Positive emotions open us.

Ever notice how when you’re in a good mood, ideas flow more easily, conversations feel lighter, and the world just seems…bigger? That’s because positive emotions broaden our perspective, making us more creative, open-minded, and connected to others (Fredrickson, 2003).

For example, joy has been linked to increased creativity (Isen, 1999), and awe makes us feel more connected to something greater than ourselves (Keltner & Haidt, 2003). And here’s the best part—experiencing positive emotions makes us more likely to experience them again, creating an upward spiral of well-being (Garland et al., 2010).

Positive emotions transform us.

Over time, these emotions don’t just change our mood; they change us. They help us build skills, strengthen relationships, and become more resilient. Research shows they can:

• Improve our ability to stay present (Fredrickson et al., 2008).
• Deepen our connections with others (Algoe et al., 2010).
• Reduce physical pain and headaches (Zautra et al., 2005).
• Improve heart health by increasing vagal tone—a marker of stress resilience (Kok et al., 2013).

For those working in behavioral health, cultivating positive emotions isn’t just about feeling good—it’s about being more engaged, empathetic, and effective when helping others.

How to Cultivate More Positive Emotions

While some people seem naturally wired for positivity, the good news is that we can all train ourselves to experience more of it. Here are a few research-backed ways to build positive emotions into your life:

Develop a Mindset of Positivity

Instead of chasing happiness, focus on small shifts in perspective that invite positivity:

•  Be a seeker of good. Look for small moments of goodness in your day-to-day life.
•  Appreciate what’s going well. Even the little things.
•  Stay curious. Explore new ideas, people, and experiences.
•  Be kind. To yourself and others—it makes a bigger impact than you think.

Try Loving-Kindness Meditation (LKM)

Loving-kindness meditation is a simple yet powerful practice that helps boost positive emotions by cultivating compassion and connection. It involves repeating phrases like:

“May I be happy. May I be healthy. May I be safe. May I live with ease.”

Then, you extend those same wishes to others—friends, acquaintances, even people you find challenging. Studies show that practicing LKM regularly can increase positive emotions (Fredrickson et al., 2008), improve relationships (Hutcherson et al., 2008), and lower stress (Galante et al., 2014). You can find guided LKM practices on YouTube or meditation apps like Headspace or Insight Timer.

The Three Blessings Exercise

Before you go to bed, take a moment to write down three good things that happened during your day and why they happened. They don’t have to be big—maybe your coffee was perfect this morning, or a friend sent you a kind text.

This simple practice helps train your brain to notice and appreciate the good, reinforcing positive emotions over time (Seligman et al., 2005).

What About Negative Emotions?

Let’s be clear—positive emotions aren’t about ignoring or suppressing negative ones. Negative emotions are necessary. They:

• Help us recognize threats and protect ourselves.
• Motivate us to make important changes.

The key is balance. Research suggests that flourishing happens when we experience more positive emotions than negative ones (Fredrickson & Losada, 2005). This doesn’t mean forcing yourself to be happy all the time—it’s about creating space for positive emotions to arise naturally, even alongside life’s challenges.

Putting It Into Practice

For those in behavioral health, these practices aren’t just for clients—they’re just as important for caregivers and professionals. Encouraging clients to try The Three Blessings or write a Gratitude Letter (a heartfelt note to someone who made a difference in their life) can be powerful interventions (Emmons & McCullough, 2003).

And for those supporting others, don’t forget to take care of yourself, too. Prioritizing your own emotional well-being helps prevent burnout and makes your work more effective and fulfilling.

Final Thoughts

Positive emotions aren’t just a feel-good bonus—they’re essential for resilience, growth, and connection. The best part? We can all cultivate more of them.

Which of these practices speaks to you? Try incorporating one into your routine and see what shifts. You might be surprised at the ripple effect.

Continue to Wellbeing in the Behavioral Health Workforce Ep. 2: Engagement, Flow, and Mindfulness

References

• Algoe, S. B., Haidt, J., & Gable, S. L. (2010). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 10(1), 109–124.
• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.
• Fredrickson, B. L. (2003). The value of positive emotions. American Scientist, 91(4), 330–335.
• Fredrickson, B. L. (2009). Positivity: Top-notch research reveals the 3-to-1 ratio that will change your life. Crown.
• Fredrickson, B. L., & Losada, M. F. (2005). Positive affect and the complex dynamics of human flourishing. American Psychologist, 60(7), 678–686.
• Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045–1062.
• Garland, E. L., Fredrickson, B., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience. Clinical Psychology Review, 30(7), 849–864.
• Hutcherson, C. A., Seppala, E. M., & Gross, J. J. (2008). Loving-kindness meditation increases social connectedness. Emotion, 8(5), 720–724.
• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.