Nurturing Mental Wellness: Revitalizing Joy through Remembrance and Positive Psychology Strategies
Unlocking Happiness and Expanding Consciousness Through Everyday Joys and Mindful Reflection
Does this sound familiar?
‘Our time was much simpler’
In an increasingly complex and fast-paced world where everything seems fluid, it’s easy to feel lost. But amidst the chaos, there’s a timeless pursuit of happiness and fulfillment. This article focuses on the art of remembrance — the significance of recalling and reinforcing positive experiences.
We’ll delve into the world of positive psychology, exploring how positive emotions expand our consciousness. We’ll also navigate the terrain of emotions, revealing how perception can shape our experiences and consciousness.
Moreover, we’ll challenge the idea that positive experiences are only grand moments, and instead, this article will attempt to equip you with practical tools and techniques (counselor approved) to deepen and reinforce these experiences.
Emotion Alchemy
We perceive life through our five senses, which enable us to feel and experience various sensations, emotions, and feelings, ultimately shaping our perception of events. This essentially means that no event is good or bad, what we believe and feel makes it so. The same way, every emotion serves a purpose, so none can be good or bad, it is our perception of those emotions that create a positive or negative feeling.
Picture this: Two thrill-seekers aboard a plane, geared up for a skydiving adventure. Their hearts race, they sweat, and restlessness consumes them both. Yet, one of them finds this experience considerably easier than the other.
Meet Person A, eagerly anticipating the leap, seeing it as a thrilling adrenaline rush.
On the flip side, there’s Person B, anxiety-ridden and contemplating a life-or-death scenario.
One finds excitement, while the other confronts anxiety head-on.
A key take-away — the magic lies in our perception.
Recalibration of Positivity
Now that we know our perception of something is what creates the difference in our experience of it, think of a time when you tried to anticipate an event in the future.
Was it good or bad?
Our natural inclination is to categorize them as either positive or negative. However, what we often overlook is that life is not simply black and white; there’s a significant amount of nuance in between that often goes unnoticed.
Imagine the iconic Yin and Yang symbol — it’s a powerful representation of duality, the dance between dark and light forces in our lives. In every shade of darkness, a glimmer of light exists, representing the good. Conversely, even in the brightest moments, there’s a hint of darkness.
This ancient symbol beautifully illustrates a fundamental truth: life isn’t simply divided into good and bad. Instead, it’s a vast canvas where both coexist, creating a fascinating gray area.
Now, let’s break it down further.
Life’s experiences can be categorized into three broad realms: the unequivocally positive, the neutral, and the seemingly negative. But within this spectrum, there’s a treasure trove of “feel-good” moments that may not be grand gestures but are equally precious.
The skill and beauty lies in the ability to recognize this positivity, even amidst the darkness — that’s when expansion and growth happen.
Mapping Emotions — Navigating the Terrain of Consciousness
So far, we’ve come to understand that it’s our perception that molds an experience into either a negative or positive one, and positivity need not always manifest in grand gestures; it can be found in the smaller moments that sprinkle our everyday lives.
Everywhere we look, we encounter dichotomies, or opposites — day and night, yin and yang, large and small, and the list extends endlessly. While this might seem evident, it remains astonishing how emotions, too, can oscillate between expansion and restriction. Opposites extend beyond the external realm; they also reside within the realm of emotions!
Dr. David R. Hawkins conceived and crafted a framework known as the “map of consciousness”. This comprehensive map categorizes emotions into three overarching groups, offering insights into energy levels (energetic log), prevailing emotional states (predominant emotional state), one’s perspective on life (view of life), their conception of a higher power (god view), and the processes at play (process). For the purpose of this article, it’s vital to understand the three categories of emotions:
Survival Paradigm — These emotions are inherently primal, deeply rooted in our survival instinct, and consequently, they predominantly belong to the “reactive” category. Their primary function is to safeguard us from harm, and they are activated during the fight-or-flight response, triggered by our perception of danger or threats.
Reason and Integrity — The emotions in this category represent higher emotional frequencies that are conducive to personal growth, ethical conduct, and a more fulfilling life.
Spiritual Paradigm — as you move up the map, emotions under the real of the spiritual paradigm become much lighter and subtle. They are conducive to evolution, self-actualization and becoming one with a higher power.
When we operate from the survival mindset, we experience emotions such as anger, shame, and guilt. These emotions are characterized by their dense and weighty frequencies. This energy is directed towards self-preservation, resulting in instinctual and hardwired responses. Consequently, this state of being leads to a limited consciousness where our options often boil down to either fleeing or confronting a threat — processing and dealing with these emotions and responses in the fight-or-flight mode demands a significant amount of energy.
When we encounter emotions found within the reason and integrity group, our consciousness expands. We engage with emotions such as courage, neutrality, acceptance, and reason. These emotional states carry frequencies that are lighter compared to those in the survival paradigm, granting us greater mental capacity to navigate these experiences. This expanded mental space provides us with a foundation to address situations as they are. It becomes easier to accept the circumstances we face in this state because it demands less energy to manage these emotions.
As we encounter emotions in the spiritual realm, our consciousness undergoes an accelerated expansion that fosters harmony among our mind, body, and heart. It’s akin to our system becoming a conduit for accessing our intuition and the heartfelt wisdom within us. This is made possible because these higher-frequency emotions create a more open mental space, diminishing the interference from the cacophony of diverse experiences. In this state, we become adept at tuning into our true, authentic selves, forging a sense of oneness within.
The Power of Positive Emotions Through the Lens of The Broaden and Build Theory
By reaching this section, we have now understood three major keys to increase well-being through remembrance. First, our perception shapes our experiences as good, bad, or neutral. Second, positivity can be found in everyday, small moments, not just grand ones. Third, emotions can either limit or expand our consciousness due to their energy demands; negative emotions consume more energy, while positive ones require less, providing us with greater mental space for exploration.
So, what now?
An idea that intrigued Professor Barbara Frederickson was the idea that positive emotions can expand our awareness and responses to various situations while also enhancing our resilience and coping abilities. Rather than promoting the idea of substituting negative emotions with positive ones, the core concept of the Broaden and Build theory emphasizes the coexistence of both types of emotions. Additionally, positive emotions play a role in constructing resources that can be harnessed to cope with and effectively handle negative emotions.
To put it simply, the broaden-and-build theory places importance on emotions that elicit negative and positive experiences and that both of them, when combined can help in building emotional intelligence and resilience.
Interesting right? But, how does it work?
Positive emotions play a crucial role in our well-being, offering a myriad of benefits.
Biologically, they trigger the release of neurotransmitters like dopamine and oxytocin, which not only make us feel happier but also reduce internal disintegration, resulting in fewer intrusive thoughts that can cloud our judgment.
This heightened state of positivity creates an ideal environment for exploring our perception of situations and extracting valuable lessons from them.
Moreover, these emotions cultivate an optimistic outlook for future situations, reminding us that change is constant and positivity can be found even in adverse circumstances. This positive feedback loop elevates our overall sense of well-being and adds greater meaning to our lives by helping us find the silver lining in challenging moments.
Positive emotions equip us to make wise decisions, respond calmly to negative emotions, and improve our social integration and distress tolerance. Ultimately, they enhance our ability to effectively regulate our emotions, providing us with valuable tools to navigate life’s ups and downs.
Consider this perspective:
When you’re in a positive mood or when life is generally going smoothly, you tend to feel more confident and stable in your emotions.
In such a state, if something negative occurs, you’re better equipped to recover swiftly. You might process it more efficiently and find that it doesn’t have as much of an impact on you.
On the contrary, when life has been challenging or you’re already facing difficulties, rebounding from a negative event can be far more taxing.
It becomes harder to maintain belief in a positive outcome and the resilience to overcome setbacks may wane.
A DIY Guide — Cultivating Well-being and Growth
In our exploration of enhancing well-being through positive emotions and experiences, we’ve uncovered four key principles. These four keys collectively offer us a theoretical roadmap for elevating well-being through the profound interplay of positivity and perception.
First and foremost, we’ve come to understand that our perception plays a pivotal role in shaping our experiences, whether they be positive or negative.
Secondly, we’ve gained insight into the transformative potential of viewing even neutral moments as opportunities for positivity.
Delving deeper, we’ve explored the concept of emotions having an energy signature; the more positive the emotion, the less energy it consumes. This conservation of energy, we’ve learned, grants us precious mental space for exploration.
Within this expanded mental realm, we’ve discovered an ideal environment, one that fosters a broader and more open perspective. Here, we have the capacity to cultivate skills and resources that will serve us well when we confront life’s challenges.
To understand the importance of seemingly simple strategies, it is vital to recapped what we have covered so far. Now that we have done that, let’s look at practical ways in which we can cultivate this environment within ourselves to really savor our positive experiences and build resilience.
Strategy One — Memory Jar
Here’s a simple and enjoyable method to create your own personal time-capsule. Find a jar you already have at home or pick one from a store that appeals to you, along with some colorful sticky notes.
Each day, as you navigate life’s small ups and downs, take a moment to notice when you’re feeling content or joyful. Grab a sticky note and jot down what brought that happiness or smile to your face. Fold the note and place it in the jar.
Whenever you’re feeling a bit down or could use a quick mood boost, simply reach for a few notes from the jar and read through them. You’ll find yourself smiling again, even if only temporarily. It’s an effective way to swiftly shift your mood and lift your spirits.
Strategy Two — Visual Diary
As you journey through your daily life, keep an eye out for those charming moments that bring a smile to your face, instill a sense of ease, or elicit laughter. Whenever you encounter such positive experiences, seize the moment by taking a photo. While these snapshots may not hold the same significance for others, revisiting them will conjure up cherished memories, filling you with joy.
These photos also serve as concrete proof — undeniable evidence that every day is adorned with these small, almost indescribably beautiful moments, each carrying a deeply personal and meaningful connection to your life.
Strategy Three — Sensory-Specific Information
Here’s a counselor and coach-approved technique that can be especially helpful when you’re feeling low or lacking confidence. This method involves recalling a moment from your past when you felt exceptionally positive or confident. You can also choose a memory where you experienced an emotion or state of mind that you currently need to invoke. Once you have that memory in your mind, take some time to immerse yourself in it through visualization.
Step 1: Recall and Visualize
Begin by recalling a specific moment from your past where you felt extremely positive or confident. If needed, focus on the emotion or state of mind you wish to recreate.
Take some time to vividly visualize this moment, allowing yourself to fully immerse in the experience.
Step 2: Journaling the Experience
In your journal, describe the scene using your senses:
What do you see at this moment?
What are the sounds you hear?
What are you touching, and how does it feel?
Are there any particular scents associated with this memory?
Now, delve into finer details:
Identify the specific emotion you were feeling during this memory.
Describe how you know you were feeling this emotion, focusing on observable evidence.
Explore the thoughts that were running through your mind at that time.
Reflect on how these thoughts influenced your behavior.
Analyze your behavior during this memory and identify what indicates that you were feeling good.
Reconnect with Empowering Feelings
As you answer these questions in your journal, you may notice that you start to rekindle those sensations, emotions, and thoughts you experienced during that past moment. This immersion is designed to bring you closer to that experience.
Recognize that remembering past achievements and positive experiences in this manner serves as concrete evidence of your capabilities, even when you doubt yourself in the present. It demonstrates that you have the capacity to achieve more than you may think in the current moment.
This structured technique allows you to tap into the power of positive memories to boost your confidence and mood when needed, offering tangible proof of your inner strength and potential.
