We all have those moments: oversleeping, arguing with someone, spilling coffee on freshly washed pants—and suddenly, it feels like the day is falling apart. Everyday stress is sneaky—not dramatic, yet always present. Most of us try to "calm down," overcome tension, and just survive the day. But psychological studies reveal: it’s not just about reducing negative feelings.
Maja Wrzesien, psychology professor at the University of Valencia, shared her insights on Psychology Today about how consciously boosting positive emotions is just as important—actually, it’s key to managing stress effectively.
Stress management isn’t just about pushing down negative feelings
When we’re tense, we instinctively try to ease bad feelings. Here are some well-known ways to regulate emotions:
- Cognitive reframing – consciously seeing a situation differently (like viewing failure as a learning opportunity).
- Seeking social support – a friendly chat or a comforting hug can work wonders.
- Acceptance – recognizing that negative feelings are a natural part of life.
- Distraction – watching a light movie, taking a walk, or listening to music can help break the cycle.
These are all effective tools. But there’s another side: we can not only reduce negative emotions but actively increase positive ones.
The power of positive emotions—even in the toughest times
In 1997, pioneering research was conducted by American psychologist Susan Folkman. She followed people caring for seriously ill spouses who later passed away.
You’d expect only negative emotions in such situations. But the study found something surprising: except during immediate grief, participants experienced positive emotions just as often as a control group.
This challenged the idea that positive and negative emotions can’t coexist. In fact, they often do—even in extreme stress. Positive feelings don’t deny pain; they help us adapt and heal.
What do the latest findings show?
A study published in the journal Emotion explored how consciously "tuning into" positive emotions affects everyday stress.
For two weeks, participants reported their stress levels and coping strategies three times daily.
The results were clear: when someone experienced higher stress, they were more likely to engage in activities that sparked positive feelings in the following hours. This led to higher positive emotions and lower stress later on.
So it’s not just that good moods “happen” to help. Actively seeking positive emotions can directly reduce stress.
How to "switch on" positive emotions in daily life
Psychologists call this a positive emotion amplification strategy. In practice, it’s surprisingly simple.
- Savor the moment – A hot cup of coffee in the morning. Sunshine on your face. A favorite song in the car. Focusing on these for a few seconds helps the experience sink in deeper.
- Notice small joys – Your dog’s playful eyes. Your child’s laughter. A kind message on your phone. These little sparks build real emotional reserves.
- Share a smile – Positive emotions are contagious. A quick chat or shared laugh with a colleague or friend can instantly ease tension.
- Allow yourself to feel good – We often feel guilty for laughing or enjoying ourselves during tough times. But research shows positive emotions don’t weaken coping—they strengthen it.
Don’t just survive—build from joy
Stress is part of life—whether it’s work deadlines, family logistics, or relationship conflicts.
The question isn’t if we can eliminate it completely, but how we respond to it.
Modern psychology increasingly shows that coping isn’t just about calming negative feelings but also about making room for the positive.
Sometimes, on a tough day, it’s not a big change that turns things around, but the smell of coffee, a genuine laugh, or a fleeting moment of gratitude. Sometimes, that’s all it takes to shift a stressful day’s direction.
