Strategies for Positive Coping #2: Planning Positive Emotions

Positive Coping

Researchers have identified categories of strategies that are called “positive coping”(1) – meaning they use positive emotions as part of getting through difficult times. Some of these strategies include problem-focused coping, planning positive emotion, and infusing positive meaning in daily life.

Planning Positive Emotion. Spontaneous experiences of positive emotion are wonderful when they occur. Stumbling on a funny video or having a good friend call out of the blue can be great unexpected mood-boosters. Other times, it can be important to intentionally seek out circumstances and activities that are likely make us feel good and schedule them into our days. It can be useful to keep in mind that different things will work well for different people and that you might have to give something a few tries or some sustained practice before you start feeling the benefits. Luckily, there is a wide range of positive emotions to try to elicit; happiness and joy are often thought of first, but there are many other pleasant feelings to try for as well including hope, serenity, gratitude, and love. See our Positive Emotions page for a more comprehensive list of positive emotions to cultivate. Below is a brief (not comprehensive) list of strategies that might be worth trying to reach some of these different emotions.

• Getting exercise and physical activity, which releases dopamine, norepinephrine, and serotonin

• Going outdoors and breathing fresh air (at a safe distance from others), which helps reduce stress and restore mental clarity

• Connecting with others (yes, even through phone calls and video chats), which releases oxytocin to relieve stress and strengthens crucial social bonds

• ·Trying out Loving Kindness Meditations, which help grow mindfulness skills as well as compassion for the self and others

• Practicing altruism by helping others in whatever way you can, which improves sense of community and well-being

Primary Reference: Folkman, S., & Moskowitz, J. T. (2000). Positive affect and the other side of coping. American psychologist, 55(6), 647.