In a world filled with overwhelming demands, stress has become a common experience for many. While it’s impossible to eliminate all stressors, research indicates that we can effectively manage them. Judith Moskowitz, a psychologist at Northwestern’s Feinberg School of Medicine, has spent two decades studying eight specific skills that can foster positive emotions and reduce anxiety, even during challenging times. Moskowitz emphasizes, “People can absolutely be taught to have positive emotions, even when things seem bleak.”
Moskowitz’s new research study aims to assess how these skills can assist individuals facing everyday stress. The study is open to U.S. residents aged 18 and older, who will complete surveys on their anxiety and emotional well-being before and after participating in her online resilience course.
One significant finding from Moskowitz’s research is that even amidst hardship, individuals seek to share positive experiences, such as enjoying nature or connecting with friends. The following skills can help enhance daily life:
1. Positive Events: Shift your focus from the negative by appreciating small joys, like a beautiful sunset or a comforting cup of coffee.
2. Savoring: Extend moments of happiness by reflecting on cherished memories, effectively re-experiencing positive feelings.
3. Gratitude: Regularly list what you are thankful for, cultivating a deeper awareness of the positive aspects of life.
4. Daily Mindfulness: Practice present-moment awareness through mindful breathing, which can clear mental clutter and promote calmness.
5. Positive Reappraisal: Find silver linings in negative situations, helping to reframe challenges in a more positive light.
6. Self-Compassion: Treat yourself with kindness, acknowledging your struggles without harsh self-criticism.
7. Personal Strengths: Identify and appreciate your strengths, which can provide resilience in difficult times.
8. Attainable Goals: Set realistic goals aligned with your strengths to boost your sense of accomplishment and positivity.
Despite initial skepticism, Moskowitz’s extensive research supports these practices, showing they can enhance resilience and create a reservoir of positive energy to draw upon during tough times. Experts like Jeff Huffman from Harvard Medical School acknowledge that while more research is needed on the long-term benefits of these interventions, they recognize the profound impact of positive emotions on overall happiness. Neuroscience studies further suggest that consistent practice of these skills may reshape brain pathways, leading to lasting emotional benefits.
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