The term positivity may come across as highly overused and seem superficial. There may have been times when you felt annoyed at people who have told you to be positive. But scientific evidence to shows that positive self talk has powerful effects on our brain. Psychologist Barbara Fredrickson formulated the Broaden and Build theory of emotions stating that our brain resources are broadened and more available in the moment when we feel positive emotions. In turn, negative emotions lead to narrow-mindedness when it comes to problem solving.

An experiment was conducted to study this theory where volunteers were shown video clips that either elicited positive, negative or neutral responses. After viewing the clips, they were given a form to fill regarding future possibilities. It was found that the group who viewed video clips eliciting a positive emotional response had a more optimistic outlook at possibilities in life in general.

Additionally, psychologist Isen observed that positive emotions lead to broad flexible thinking and also increased levels of dopamine, which is a feel good hormone, in the brain. These findings suggest that positive emotions promote discovery of new and creative actions and ideas.

So how do we apply this Broaden and Build theory to our everyday lives? By including practices that help us think in a more positive manner. Mindful thinking and meditation are the most commonly used and effective techniques that help you ground yourself, reconnect to your inner self and see things with a different perspective. A study showed that three months of regular meditation showed increased levels of awareness in emotions and thoughts and decreased symptoms of illness.

Another really useful self-regulatory tool is called self-distancing. Here, it is suggested that we figuratively take a step back or zoom out of our distressing situation to get a wider view of things. Sometimes we get so lost in our egocentric emotional experience of things that we often fail to see all the factors of the situation at hand. An easy technique to do this is to write down the problem using a second or third person. So instead of saying “I can’t do this,” you could say, “She thinks she can’t do it.” Studies have shown that this process reduces stress, increases mindfulness and also reduces the duration of our experience of negative emotions.

Let’s try it out together! Remember a significant situation that has happened in the past. Write it down using a second person narrative, where instead of saying this happened to me, say it happened to her. By doing so, you have started the process of self distancing. These written words will allow you to think more objectively and rationally as they are not directly about you.

It’s never too late to change and take charge of our lives. When we distance ourselves from our emotional experience, we are able to gain different perspectives, and in turn be kinder to ourselves. Be kind to yourself today! You deserve it. I’ll see you tomorrow.