Positive Emotions at Work - PERMA Series

Last week I kicked off our PERMAH series with the first science-backed dimension that makes us happier, healthier and more productive at work: Experiencing Positive Emotions. So today, I thought I‘d share a few interventions from Positive Psychology research that have proven to increase Positive Emotions inside and outside the workplace.??

First things first, let‘s quickly take a look at the theory:

The presence of positive emotions does not mean the absence of negative emotions.?

We often think of positive and negative emotions as opposites on the same spectrum. They are not. Individuals can experience varying degrees of positive and negative emotions simultaneously or independently. For example, whenever I give a presentation, I feel joy and anticipation because I genuinely enjoy speaking in public about the things I care about. At the same time, I also sometimes get stressed and anxious in the days leading up to a big keynote, and I can feel all of those feelings (joy, excitement, stress, anxiety) at the same time.??

What does this mean for increasing Positive Emotions at work? Just because you are experiencing a period of high negative emotions, doesn‘t mean that you can’t consciously add positive ones into your workday. Don‘t just work on eliminating negative ones, also work on adding positive emotions.?

Positive Emotions bring more positive emotions, bring more positive emotions, …?

This is called the upward spiral of Positive Emotions, and it stems from Broaden and Build Theory by Barbara Fredrickson. The theory proposes that Positive Emotions broaden our perspective and increase our capacity to build personal resources. Leading to an upward spiral of growth. For example: Sharing moments of joy with colleagues strengthens my connections at work, which then in turn strengthens my sense of belonging, which increases my positive emotions and so on.

The same is true the other way around by the way- negative spirals are a real thing. Anyone who has ever been stuck in one knows exactly what I‘m talking about. There is nothing glorious about the struggle, the grind, about exhaustion or cynicism. Quite the opposite actually, they are the signs of our body and mind telling us that we need more positive emotions in our (work)live.?

How to increase Positive Emotions at work

Before we go into the practical application, a quick note: Positive Psychology Interventions rarely target one dimension of well-being. For example: Recognition (receiving and giving) will induce positive emotions, might help improve relationships, and might make someone feel accomplished. All three are elements of PERMAH. I’ll be sharing workplace interventions for all of the PERMAH elements in the future, and chances are applying one of them might already have an impact on several well-being dimensions.

Alright! Let’s get to it. Here are some science-backed approaches that will help you and/or your team in increasing Positive Emotions in the short and long term:

1. Gratitude practice: Kick off the week with a little gratitude practice by encouraging your team to note down three things they are grateful for. This will help create more conscious awareness of the positive aspects in one's work-life, and often also increases a sense of belonging and connection to others.?
2. Acts of kindness: Small acts of kindness for coworkers is such a simple yet very effective way to induce positive emotions in oneself and others. No grand gesture needed- just leaving a note or a piece of someone's favorite candy on a desk might already make someone's day.?
3. Recognition: "No feedback is good feedback" is one of the most destructive narratives that exist in our organizational and leadership practices. Recognizing someone's strengths and accomplishments is a key to learning and growth. So as leaders and coworkers we can help each other experience more positive emotions and growth by being much less stingy with meaningful recognition.?
4. Humor: I already talked about the fact that my colleagues and I laugh a lot at work. And I can say with absolute certainty that the moments in my career where I was thriving, were the ones I was laughing a lot. Humor just makes everything better. It helps reduce stress, promotes positive emotions, and laughing is even great for our physical health!
5. Strengths-based approach: Creating a strength-based working environment for oneself and one's team and organization is one of the most powerful and least utilized tools in organizations. Which is why I will make a separate list just for strength-based interventions. Stay tuned.?

I hope this inspires some of you to start thinking about how not only to reduce negative emotions, but start creating experiences of positive emotions for yourselves and your teams. The science says it's worth it.

Today I’m in home office, and I notice that while this helps me stay focused and experience Flow (also connected to Positive Emotion), I laugh much less than when I am at the office. That’s okay for today because Flow and Engagement in one’s work is another critical factor of workplace thriving- will share some experiences and interventions on this dimension next. This is fun! Can’t help but notice that writing is another one of those positive emotion-inducers for me.

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions.?American Psychologist, 56,?218–226.?