Science of Positivity is bursting with great findings. “Feeling good drives optimal functioning” according to Barbara Fredrickson, PhD, UNC, Chapel Hill. The effects of positivity are non-linear, moving in an upward spiral to broaden our minds and build our resources.
Negative emotions served an adaptive purpose: our ancestors needed them to survive. * When struck with fear, they went into fight, flight, or freeze mode to stay alive. * When fueled with anger, they learned to protect their territory. * When overcome with sadness they learned to let go.
Positive emotions served an adaptive purpose too: our ancestors needed them to grow resources. * When feeling awe or curiosity, they left their comfort zones to explore new horizons. * When swept with joy or love they connected with others forming strong communities. * When filled with hope or zest, they gathered their assets and persevered.
Today, we need both sets of emotions to flourish in life. Appropriate negativity is needed to ground and steady us like gravity. Heartfelt positivity is needed to lift and raise us like levity. The task is to figure out how much of either is desirable.
Fredrickson uses the image of a Sailboat. Keel = negativity; Mast = positivity
The keel of the boat saves it from capsizing and keeps it on course. When sailing upwind the keel is critical to keep us steady. There are times when positivity is inert and negativity is vital.
The mast of the boat has sails which catch the wind and keep the boat moving forward. When sailing downwind the mast is important to glide us to new waters. There are times when positivity has to be boosted many times over to move us forward. At the end of the day, the ratio of positivity to negativity is what matters the most.
Just as the measure of the mast to the keel is above 3:1, Fredrickson proposes positivity to negativity ratio of 3:1 or more for happiness. For every single negative emotion it is necessary to identify 3 or more positive emotions to be happy. Effects of positivity are subtle and elusive compared to the powerful effects of negativity. One single negative emotion (anger at your boss) will drown out positive emotions (joy and pride at receiving employee of the month award) of the day. To overcome this negativity bias we need to have the positivity offset. Positivity has to be multiplied several times for its effects to have an impact.
Research shows, in a 1:1 ratio, negativity overpowers positivity and you languish. In a 2:1 ratio you only strive or manage moderately well on an even keel. It takes a 3:1 ratio for you to flourish. For people below 3:1 ratio, there were no positive outcomes. For people above 3:1 ratio, positive outcomes were abundantly present like broad outlook and built resources. They could see new possibilities to get unstuck, and they stacked up their psychological, physical, mental, social and other assets. Positive emotions set off a chain reaction causing the upward spiral to grow.
“The first core truth about positive emotions is that they open our heart and minds, and make us more receptive and more creative,” says Fredrickson. Take a moment to evaluate your positivity ratio and find ways to amp it up so that you may truly thrive and be happy.