The “Broaden-and-Build” Theory of Positive Emotions
- Feeling positive emotions incites a stronger desire to explore the world and savor its experiences.
- Exploring leads to discovering new ideas and strengthening social bonds.
- Discoveries help build healthier relationships and better problem-solving skills.
- When personal growth thanks to the above are achieved, more positive emotions are produced, thus continuing the cycle.
Gratitude and Mental Health Recovery
- Writing it down
- Teens can start a gratitude journal or calendar to help them plan when and how to practice gratitude. They can make a list of what they are looking forward to in a day. During the nighttime, teens can list what they appreciate during the day. After a while, expressing gratitude will not only be limited to their scheduled times.
- Sharing with family and friends
- Dinner can be an excellent time to share what family members are thankful for. Practicing gratitude can be a way of building peer support. When teens appreciate one another, it creates a ripple effect that makes everyone feel more connected.
- Allotting time for self-appreciation
- Before teens can show gratitude towards others, they must first learn to appreciate themselves. An act of self-love can be as simple as staying at home during weekends and just pampering oneself.
- Writing reviews for favorite artists and creators
- Showing appreciation for somebody’s work is easy now that the digital age is here. Teens can leave comments on social media platforms that show why they love an artist’s work. They can also share enjoyable content with their family and friends.
- Telling people when they do something heartwarming
- It does not take more than a few seconds to say “Thank you” and “I appreciate what you did for me.” These simple phrases can brighten up another person’s day.
- Reflecting on an overwhelming situation
- Trying not to let stress or negativity rule every situation can be eye-opening. Teens can take a moment to reflect for a while. This awareness can give them the strength to face other stressful situations. This, in turn, will let them appreciate their coping abilities.
Negative Self Talk
- Convincing themselves not to study because they are going to fail regardless
- Making assumptions that are only based on perceptions
- Being hard on themselves
- Criticizing and judging themselves unfairly
- Is there any evidence that supports my thinking? If so, what is it?
- Am I basing my thoughts on facts?
- How could I verify if my thoughts are true?
- Is there another way of thinking about this situation?
- What’s the worst, best, and most likely thing that could happen?
- Is this going to matter in five or ten years?
- What can I control that will help me solve this?
- What can I learn from this situation?
5 Rs of Positive Thinking
- Teens should try to recognize what triggers their negative thinking. Knowing the situations or relationships that set them off can prevent them from subjecting themselves to an onslaught of negativity.
- Out with the negative habits and in with the good ones. Breaking a bad habit will require teens to establish a healthier substitute.
- Teens could write down a list of why they want to overcome a bad habit. This list will remind them why they are on the path to a new routine when they feel dissuaded.
- Teens are likely to follow through with a new habit when a reward system is in place. A prize is an excellent way of motivating themselves to be consistent and fully adapt to the new habit.
- Reach out
- Partnering up with a family member or friend who wants to break a similar habit increases the chances of success. A support system is a great idea to cultivate self-will.
Positive Thinking: Four Ways to Help Your Teen
Be your child’s role model
Prevent yourself from comparing your child to others
Encourage physical exercise
Incentivize doing charitable work
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