Have you ever wondered if you could actually get to the point where your life feels good to you? Here is a simple and effective way to heal yourself and accumulate positives for your mental health bank.
One of the core skills taught in DBT is the accumulation of positive experiences, which is a strategy designed to help individuals cope with negative emotions and build resiliency. Research has shown that the accumulation of positives can be a highly effective tool for improving mood and reducing emotional distress in the short term.
The accumulation of positives is based on the idea that by deliberately seeking out and engaging in positive experiences, individuals can shift their focus away from negative thoughts and emotions. Often those who struggle with their mental health tend to have a negative bias, meaning that they tend to focus more on negative experiences and have a harder time noticing and savoring positive ones. By intentionally seeking out and savoring positive experiences, individuals can help to balance out this bias and build a more positive outlook.
Research has found that individuals who engaged in a positive activity every day for one week experienced significant reductions in emotional distress and improvements in positive feelings. The accumulation of positives can be especially helpful for individuals who are struggling with acute stress or who are in the midst of a crisis. According to one study, individuals who engaged in positive activities following a traumatic event experienced lower levels of post-traumatic stress symptoms and depression compared to those who didn’t.
In addition to improving mood and reducing negative feelings, the accumulation of positives can also have a number of other benefits, like increased self-esteem, greater feelings of social support, and improved physical health.
One of the key aspects of the accumulation of positives is that it is a skill that can be taught and practiced. In DBT, therapists work with individuals to identify positive activities that they can engage in on a regular basis, such as going for a walk in nature, spending time with a friend, or listening to music. By engaging in these activities regularly and intentionally luxuriating in the positive experiences they bring, individuals can begin to shift their focus away from negative thoughts and emotions and build a more positive outlook.
In today's episode, Dr. Johnson introduces you to Richard Hanson’s “HEAL” acronym, which he developed to help individuals understand the ways in which they can cultivate greater well-being and resilience and accumulate positive experiences. Listen here or read a transcript here.
Savvy Psychologist helps you HEAL your outlook. Listen here.
Project Parenthood helps you support your LGBTQ+ child. Listen here.
Money Girl investigates overpayment on retirement accounts. Listen here.
Nutrition Diva gets the scoop arsenic in brown rice. Listen here.
Get-Fit Guy advises on another health myth. Listen here.
Modern Mentor interviews a special guest. Listen here.
Grammar Girl dives into the word "father". Listen here.
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