What’s Your Positivity Ratio?

Do you ever wonder why you seem so upset at the end of the day after a challenging patient interaction when rationally you know there was a lot of good in your day?

Research in positive psychology has shown that negative experiences hold more psychic weight for us. The metaphor used in Buddha’s Brain, by Rick Hanson, is that the brain is like velcro for the negative and teflon for the positive. According to research by Barbara Fredrickson, Ph.D, it takes about 3 positive experiences to outweigh a negative experience. This is referred to as the positivity ratio.

When you’re experieincing burnout, the tendency is to see the negative; this happens without conscious awareness. This negativity bias causes a downward spiral of continued negativity. The pressures you’re experiencing in your healthcare practice, whether it be as a physician or nurse are compounded when you see one negative and then another. They pile up, your enthusiasm is drained, you may question your impact and your attitude shifts to the negative or sarcastic. All these are both causes of and signs of burnout.

The good news is that you can bump up your positivity. Each of us exerts about a 40% impact on our experience of happiness.  Sonja Lyubomirsky discusses this in her book, The How of Happiness.  While we each have a set point for happiness which does not change, we also have the ability to raise above that set point. Here are a few ideas for happiness boosters.

1. Express Gratitude – It is well documented that expressing gratitude boosts happiness and well-being.  You can do this with the 3Ws*, What Went Well, today? Sincerely noticing what you appreciate about a situation or another person and  expressing this outloud or in writing boosts your positivity.
2. Savor Life’s Joys – Take the time to savor – you can do this for the future through anticipation, in the present through awareness and acknowledging the good now and in with the past through reminiscing, looking at photos and storytelling.
3. Engage in Simple Pleasures –  Do something you enjoy. Take a walk in nature. Spend time with someone you love. Listen to music that energizes or uplifts you. Enliven with a restorative niche, check out the blog from Nov. 5. Enjoy good food – with Thanksgiving coming this opportunity may be easily available.
4. Cultivate Optimism – Look for the good in a situation, the silver lining in the cloud. Be a benefit finder. When the good does not seem obvious, ask yourself, “what is the gift here?”
5. Use your strengths – To identify what your strengths are visit VIA and take the survey. By taking the survey you’ll develop a vocabulary for your unique strengths which are related to your core values. With this awareness you can look at your day(s) and see how you can integrate the use of these strengths. When you act from strength your well-being, happiness and positivity will increase.

For more ways to increase your positivity and to connect with your well-being, contact me, an experienced coach.

Revitalize Your Life,

Dina, 203.744.YOU3 (9683)

If you like this post and know others who may benefit from it, please share. If you’re not yet on my list, please sign up at HeartofWellBeing.com to receive articles regularly.

*posts from October 8 – 21.