Strategies to Improve Emotions
Happiness and joy are positive emotions that can be strengthened with specific practices. Happiness tends to be more situational and transient, whereas joy is more profound, enduring, and often rooted in personal values, inner peace, and greater satisfaction. Happiness is more influenced by external circumstances, such as achievements, relationships, material possessions, social interactions, or pleasurable experiences. Joy is a more profound feeling that comes from within and is often tied to internal values or spiritual fulfillment. Joy is more like a trait that, once developed, can persist even in difficult times.
Happiness is like a state that can lead to a positive mood but may not necessarily result in deep satisfaction or meaning. Joy frequently provides a sense of fulfillment and contentment that transcends momentary pleasures. Happiness can fluctuate based on life's ups and downs, but joy is more stable, durable, and independent of external circumstances. Happiness can be a response to specific events or achievements. Joy can be experienced even in solitude or during challenging times and is usually associated with a sense of connection to something greater than oneself.
Strategies to Improve Emotions:
1. Increasing Happiness and Joy
Action Steps: Developing Joy
Start Strong --- When you wake up, as soon as your feet hit the floor, say, "Today is going to be a great day. I have an opportunity to help someone."
"Engage in exercise: Regular exercise can boost your mood by releasing endorphins, making it enjoyable. Try dancing, working out, hiking, jogging, or playing your favorite sport. The more you enjoy the activity, the more it will help you.
Laugh more: Seek out humor in your life, and enjoy activities that make you laugh.
Smile at the people you meet during the day, notice them, and speak
Practice Meditation or deep-breathing exercises. Being present in the moment can help you appreciate life's simple pleasures and boost happiness.
Cultivate Relationships: Reach out to someone you have not spoken to in a while or someone you would like to improve your relationship with.
Pick a person and offer to help them with a small job (cooking a meal, taking out garbage, cleaning part of the house, running an errand)
Make a joy list: Write down activities or experiences that give you joy and aim to incorporate them into your weekly routine.
Establish a positive intention as you start your day. Select a strategy you hope to practice during the day, focus on when and how you will do it, and write it in your journal.
Deliberately spend time with a person who is appreciative and generous.
Read a positive, uplifting book or article.
Recall one fun, joyous moment or experience and tell someone about it.
Deliberately use more positive, high-energy words like love, hope, strength, happiness, teamwork, community, courage, partnership, togetherness, courage, and joy, and mentally note how it feels to speak about joy.
Practice emotional granularity by accepting and describing your emotions more precisely and with optimism: Move beyond labels like "angry" or "sad" and recognize nuanced emotional states like "disappointed but hopeful" or "frustrated but determined."
Establish boundaries: Learn to say, "I can support you while maintaining my well-being," instead of giving in to others or defensively withdrawing.
Feelings vs Emotions
2. Practice Moments of Gratitude
Regularly expressing gratitude for the good things in your life can shift your focus from the things you want or lack to what you have. We would not exist without the help of the many people who have supported us. Being grateful fosters a positive mindset about life and makes it easier to enjoy and fully present for every moment. It can also help you be grateful for little things, such as how a warm shower feels, your first taste or smell of the day, or the first person you see each day.
Action Steps: Practice Gratitude. Take a few moments each day to reflect on your gratitude.
Keep a gratitude journal and write down three things that brought you joy daily. Try to do this several times a week.
Practice Gratitude: Notice and be grateful for little things, like how a warm shower feels, your first taste or smell, the first person you see each day, and your first positive thought of the day.
Notice and comment internally on something you think is good about your life.
Spend some extra time appreciating nature.
As you leave your home, be thankful for your job, school community, country, planet, and the universe (expanding outward)
After you finish a meal, say thank you to all who helped provide
When you arrive home after work/school, notice and be grateful for your surroundings
Write a Gratitude letter and personally deliver it to a friend or someone who has made a difference in your life.
Take a deep breath and appreciate one small accomplishment during the day.
Visit our complete section on Happiness and Joy.
3. Practice Random Acts of Kindness
Practicing random acts of kindness can significantly boost your mood and enhance positive emotions. Making a kind gesture, whether helping a stranger, complimenting a friend, or volunteering your time, creates a sense of connection and fulfillment. This act brings joy to others and triggers the release of endorphins in your brain, leading to happiness and satisfaction. As you witness the positive impact of your kindness, it reinforces a sense of purpose and generosity, creating a cycle of positivity that uplifts your spirit and strengthens your emotional well-being, fostering a sense of connection, increasing happiness, reducing stress, and creating a positive emotional ripple effect to help someone who is struggling with a task
Action Steps: Acts of kindness can boost your joy.
Volunteer your time or perform small acts of kindness for those around you.
Text someone just let them know they are on your mind
Push an empty grocery cart back into the store, not just yours, but another one also
Strike up a conversation with a stranger
Give a larger-than-usual tip
Write a thank you note to someone
Give flowers for no reason
Bake or cook something for someone
Making a financial or personal contribution to a charity
Visit an elderly or sick person
Make something by hand to give to someone. Just let them know they are on your mind.
4. Positive Outlook and Journaling
Journaling fosters self-reflection, helping to process emotions and cultivate gratitude, while an upbeat outlook enhances resilience, leading to improved mental well-being and overall happiness. down at least three things you are grateful for
Action Steps:
Write down at least three things you are grateful for.
Set daily intentions: Identify personal goals that resonate with your values and passions. Working towards something meaningful can enhance your sense of purpose and joy.
Write about one positive experience you had during the day.
Write about a decision or choice you finally made.
Write about what you plan for tomorrow, next week, or next year.
Write about someone you met with or something you did.
Write down negative thoughts or feelings, and destroy the note without letting anyone see what you wrote, let the destruction of the note be symbolize letting go of the emotion.
Write about someone or something you forgive.
5. Savoring Beauty, Excellence, and Joy
Savoring beauty, excellence, and joy enhances emotional well-being by heightening awareness, fostering gratitude, cultivating a sense of fulfillment, and increasing happiness and positivity. to notice and savor the beauty in nature
Action Steps:
High-five a friend who gives you strength
Bring a piece of nature into your work
Chew food slowly and thoughtfully, appreciating the flavors, texture, and smells.
Drink slowly and attentively
Listen to a friend with intensity, keeping your mind quiet as you listen
Notice simple daily experiences like walking, seeing, and talking
Ask a friend or co-worker how they are doing
Get lost in a hobby that you love
Reduce negative distractions from social media, screen, or cell
Practice self-care; by sitting quietly and listening to your body
Reflect on your positive qualities
Notice when you compare yourself with others
6. Practice Self-Compassion
Action Steps:
Accept when you make mistakes. Say “I will try harder,” but it’s okay to be imperfect.
Recognize that failures and frustrations are natural and necessary for growth.
Become more aware of your inner critic and challenge negative self-talk.
Develop mindful practices of non-judgmental awareness.
Practice expressive writing.
Be kind to yourself; treat yourself like you would a good friend.
Recognize our common humanity: that we are all flawed.
Practice self-care; listen and befriend your body.
Reflect on your positive qualities.
Limit comparisons with others.
Set realistic expectations, not seeking perfection.
Write a self-compassion letter.
Watch a self-compassion video by Kristen Neff on the difference between self-compassion and self-esteem. (Video on this page)
7. Increasing Flow Experiences
Action Steps: Have a clear goal or task you want to accomplish
Notice how you feel when you are entirely focused on your goal/task
Maintain an awareness of the balance between skill and challenge
Maintain awareness with planned action steps toward goals
Try not to get distracted
Try something new without worrying about failure
Don’t let self-consciousness stop you from trying
Be so focused that time stands still
8. Reduce Negative Distractions
Action Steps: Take a few deep breaths when you feel distracted. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. This can help ground you in the present.
Set time limits on news
Schedule detox days away from social media
Create a clutter-free workspace
Engage in hobbies, person-to-person games, nature, friends
Limit screen viewing time
Engage in outdoor activities
Engage with pets
Set boundaries
Seek support
9. Be More Empathetic
Being more empathetic fosters more profound connections with others and improves emotional well-being. Empathy encourages understanding and compassion, reducing feelings of isolation. This emotional resonance cultivates positive emotional resilience, ultimately leading to a more satisfying and harmonious interpersonal experience.
Action Steps for Empathy:
Active Listening: Pay full attention when others speak, avoiding interruptions and showing genuine interest.
Ask a friend a specific question about themselves, their life, or how they are doing. Inquiring about others' feelings and experiences helps you gain a deeper understanding and fosters stronger connections with others.
Practice Perspective-Taking: Try to see situations from other people's perspectives.
Engage in Reflective Journaling: Write about daily interactions and how others might feel.
Explore diverse literature that offers insights into different cultures and experiences.
Participate in community service to connect with diverse groups and understand their challenges.
Practice mindfulness exercises to enhance emotional awareness and regulation.
Discuss empathy and use empathetic emotional language in the home.
Listen to stories of people who are not like you a friend how they are doing
10. Cultivate Relationships
Cultivate Relationships. Spend quality time with loved ones. Engage in meaningful conversations, share experiences, and nurture your connections.
Action Steps for Cultiviating Relationships:
Active Listening: Pay full attention when others speak, avoiding interruptions and showing genuine interest.
Ask a friend a specific question about themselves, their life, or how they are doing. Inquiring about others' feelings and experiences helps you gain a deeper understanding and fosters stronger connections.
Try to see situations from other people's perspectives.
Engage in Reflective Journaling: Write about daily interactions and how others might feel.
Read Widely: Explore diverse literature that offers insights into different cultures and experiences.
Participate in community service to connect with diverse groups and understand their challenges.
Engage in mindfulness exercises to enhance emotional awareness and regulation.
Regularly acknowledge and appreciate the efforts of others to foster connection.
Ask trusted friends or colleagues for input for your self-improvement
Challenge assumptions and avoid snap judgments