Noteables from UNC’s Positive Psychology Course

33287341235_8080bc4a28I recently completed and earned a certificate from the Positive Psychology Course offered by the University of North Carolina through Coursera. I took it as a follow-up and to enhance my understanding of the Positive Education pilot I participated in along with a group of colleagues this past January. Since psychology was my first love, taking this course was a natural next step for me.

As these are notes (often quotes) from the online lecture videos (and I tried to capture what was said), all are attributed to Dr. Barbara Fredrickson. Here are some highlights:

Emotions and Responses:

  1. Responses are a big part of emotions. You can’t have an emotion without having a response to that emotion, and how we interpret a situation is the place that turns an emotion into despair or hope.
  2. Negative emotions scream or jump out at us whereas positive ones are more subtle. We need to train ourselves to recognize and be intentional about seeing the neutral things in our lives as positive events.
  3. Feeling good can transform people for the better. They become more optimistic, resilient, and socially connected.

Resilience:

  1. Resilience is a resource that can grow, a muscle you can build.
  2. Positive emotions both build and enable resilience.
  3. The more resilient you are the better able you are to find positive emotions and then the more your resilience builds from there- it spirals.

Prioritizing Positivity:

  1. People who want to be happy prioritize parts of their day where they might be able to experience positive emotions.
  2. We need to put enjoyment on our “To-Do” lists and prioritize positivity, making it part of our daily routine.
  3. Those who prioritize positivity reap many benefits:
    1. they are better able to express appreciation,
    2. they build better relationships,
    3. are more resilient,
    4. report higher life satisfaction,
    5. have reduced depressive symptoms.

Positivity Resonance:

  1. Moments of connection between two people who are co-experiencing a positive emotion, “what I’m feeling is a little bit of what you’re feeling.”
  2.  People need to feel safe and experience real-time, sensory connection for positivity resonance to emerge. This is hard to do through texting.
  3. Emotions are contagious. Smiles are ways to draw out positive emotions of others, not just to express the feeling of the person who is smiling.
  4. Smiles are ways of making people feel they are on the same page and could serve as a way to create a moment of shared positivity.

Health Benefits:

  1. Experiences of connection affect the heart and it’s functioning.
  2. When vagus nerve is functioning well, it slows your heart and gives a healthy rhythm to it:
    1. better able to regulate attention, emotions, navigate social situations so can connect with people better
    2. day to day experiences with positivity resonance improves your vagal tone (cyclical, spirals)
    3. the more day to day positive emotions, the more connected and attune people felt;the more connected, better vagal tones
    4. when negative emotions become prolonged or a way of life, they are related to changes in the way the heart functions and body systems function (but take caution not to correlate negativity and your bad health!)
  3. Positive emotions and positive social connections are health behaviors as they increase cardiac vagal tones.

Ripple Effect:

  1. Whatever emotions we are putting out there, are the ones we are inviting others to feel.
  2. Emotions belong to everyone who is in the room.
  3. The way leaders express their emotions affects the team.
  4. Micro moments of connection are not just about our own health, but about giving health to others, radiating health towards others.
  5. If your eye is tuned towards making these moments of connection, you can make more of these moments come alive rather than skip over them.
  6. Rituals of expressing something we are appreciative of or looking forward to- helps warm up the room when people are getting together to work, have a meeting. Takes no time and it makes an impact on the day.

To learn more, I encourage you to check out this course on Coursera; it will be well-worth your time and effort!

photo credit: publicdomainphotography Slow Motion Water Droplet via photopin (license)