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How do you cope when you're feeling low? When you're frustrated with yourself or with life? When you're drained and devoid of energy? When you're experiencing sadness?
While some individuals excel at lifting themselves up when necessary, the rest of us could use some help!
One of the easiest ways of pulling yourself up in a time of need is to pull out your positivity portfolio.
Dr. James Pawelski, from the Positive Psychology Center at the University of Pennsylvania, introduced the concept of a positivity portfolio, as cited in Fredrickson's work from 2009.
Wondering how to cultivate your positivity portfolio? The first step is to build one!
For the next week, start gathering items that provoke positive emotions in you.
For example:
Pictures that remind you of good times and make you smile
Letters from people you love
Your favorite 'uplifting' book
A candle with your favorite smell
A list of 'boost me up' songs; make a playlist or even print the lyrics
A list of friends that energize you - as a reminder to call one of them
Little notes with your favorite inspiring quotes
Your favorite lotion
A name of a movie/show that always pulls you up
Many individuals discover that focusing on enhancing their positivity portfolio can uplift their spirits. The beauty of this practice is that you can continue to cultivate it throughout your lifetime.
One of the remarkable aspects of building a positivity portfolio is its endless potential for growth and inspiration. Unlike material possessions that may diminish over time, positivity is a resource that can be continuously replenished and expanded. Each moment presents an opportunity to add to this portfolio, whether through writing about small acts of kindness and gratitude, taking pictures of moments of appreciation, or reflections on gratitude, or placing in it items that bring you joy.
Moreover, the effects of nurturing a positivity portfolio extend far beyond individual well-being. By radiating positivity, we can inspire and uplift those around us, creating a ripple effect of optimism and kindness in our communities.
By the end of the week, establish a habit of setting aside time to enhance your positivity portfolio. This practice involves actively seeking out and adding items that bring joy, inspiration, and motivation into your life. These items can include anything that uplifts your spirits, such as meaningful quotes, memorable moments, achievements, acts of kindness, or even simple pleasures like a picture of a beautiful sunset or a summary of a heartfelt conversation with a loved one.
By curating a collection of positive experiences and reflections, you are essentially creating a reservoir of optimism and resilience that you can tap into whenever you need a boost. Personally, I have found that this positivity portfolio serves as a valuable resource during challenging times, offering a reminder of the good things in my life and helping me maintain a hopeful outlook.
Regularly updating and revisiting your positivity portfolio not only reinforces a mindset of gratitude and positivity but also enhances your emotional well-being. It allows you to cultivate a habit of focusing on the bright side of life, even amidst difficulties or setbacks. So, make it a habit to nurture your positivity portfolio, and let it be a source of strength and comfort whenever you could use a dose of positivity in your life.
This practice was taken from:
Fredrickson, B. (2009). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. Crown Publishers/Random House.