1. Boost your Positive Emotions!

2. What are positive emotions? The Future The Past The Present Optimism Hope Faith Trust vs. worry, hopelessness Joy Ecstasy Calm Zest Pleasure Interest Love Flow vs. boredom, anxiety Satisfaction Contentment Fulfilment Pride Serenity Gratitude vs. regret, bitterness, anger

3. Positive emotions build our resources Positive Emotions

4. Positive emotions help us think better Joy Urge to play, push the limits, be creative Contentment Integrate situation into new views of the world Love Share and explore with others Interest Find out new information; explore the world; expand the self No specific, narrow focus Broadening of cognitions and actions Positive Emotions

5. Positive emotions undo negative emotions “You will give a speech” Time for blood pressure to return to normal

6. Positive emotions enhance resilience http://news.bbc.co.uk/1/hi/programmes/happiness_formula/

7. Positive Emotions trigger an upwards spiral Experiences of Positive Emotions Broaden Momentary Thought-Action Repertoires Build Enduring Personal Resources Transform People and Produce Upward Spirals

8. The Ratio Theory Ration of 3:1 Positive effect Ratio of 5:1 Happy marriage Ratio of 6:1 Successful teams Ratio of 11:1 Negative effect

9. A-active techniques Exercise Music Dancing

10. C-calming techniques Meditation and mindfulness Writing – Take a deep breath – Slow down and breathe slowly – Find a quiet spot and visualise a beautiful scene

11. T-thinking techniques When everything is bad… Ask yourself one question: What is good about this situation?