How Positive Reappraisal Can Boost Happiness

A few years ago, my car’s transmission completely broke. If I wanted, I could have focused on the negative aspects of this experience: the repair cost about $2,000, it was part of a series of repairs on this car, I desperately needed this car to get to work, and money was really tight. But because I had trained my brain to use reappraisal Focus on the positiveInstead of focusing on these negative aspects, I actually felt gratitude.
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My commute to work took an hour each way and I was relieved not to be on the highway. I was also relieved that my partner was in the car with me and helped me take it to an auto repair shop that day. I was even happy that third gear still worked, so the car still drove well enough that I could take it to the store without having to pay for a tow. By being able to see the bright side of things, we can Overcome challenges more easily and continue our lives. For this reason Upgrade neutralizes negative emotions, reduces stressand increase Resilience.

To give an example, you might assume that working on a really difficult job will allow you to learn new skills and build character. You may find that the job has real benefits simply Your job is to make sure you feel relaxed and have more time to do other things you enjoy. With a few practicalYou can reap the benefits of almost any situation. As a result, most situations no longer seem just good or bad: they are what you make of them.

If you’re just starting to learn how to reevaluate, start by thinking about a slightly negative situation you experienced recently. Try to choose an experience that is not extremely negative. It’s important to choose an experience that isn’t too bad when you first learn how to use this technique. As your skills increase, you can move on to more difficult experiences. For example, maybe you forgot your lunch or got into a disagreement with a friend.

Once you’ve decided which situation you want to focus on, write it down. Then spend a few minutes looking for glimmers of hope. Maybe try to think of the benefits, Think about how the situation could be worseor think about the possibilities that could arise from this situation in the long term. Try to look for as many bright spots as possible.

As you think, ask yourself the following questions:

• Have there been or will there be any positive consequences from this situation?
• Are you grateful for any part of this situation?
• How much better are you now than when you started?
• What have you learned?
• How have you grown (or could you grow) in this situation?

​Once you have your list, consider sharing your plight and at least one benefit on social media. Try to get used to the fact that when you share something negative, you also notice a glimmer of hope. The more you practice this skill, the easier it becomes. Any “bad” situation will seem more like a mixed bag with something to gain.