Guess what? The term “fake it till you make it” doesn’t have to pertain to your happiness. In fact, you can find happiness more of the time. We call it, the Upspiral. But, what’s an Upspiral?
An Upspiral is a term that describes “increasing positive emotion that has an energy, and that energy is always increasing.” Think of it this way: it’s compounding interest for your positive emotions, ultimately providing a stable sense of “feeling good.”
In this blog post we’ll talk about 3 things you should know about the Upspiral, and how each of those things can impact your long term emotional status.
Positive emotions have power:
Your positive emotions have the power to build you up and help you break free of the chains of pessimism. That’s pretty cool, huh? That’s why it’s important to practice having positive emotions. Also, it’s crucial that you understand positive emotions are not dictated by outside events, they’re dictated by you.
That’s right, you have the control to create positive emotions.
And these emotions hold power and influence in your life.
Think about it this way: Every thought you have impacts your life and your brain, and because of this, you’re becoming what you think and feel. Maybe you’re heard this before, or perhaps told it to your kids, “garbage in, garbage out.” Well, it could also be written, “positive in, positive out.”
Positive emotions are your choice and they do have power in your life.
So, create positive habits:
Since you have the power to choose, you must create positive habits in choosing. And guess what, habits are hard to make. On average, a habit can take anywhere from 60-200 days to be fully considered a habit. Thus, try following these three steps:
- Create readily accessible reminders: One of the ways habits fail to form is that we don’t remind ourselves enough (thus, we forget). So, create some readily accessible reminders. Whether on your phone, on the fridge, or through a person, make sure you have some sort of reminder system in place that works best for you.
- Schedule regular - and consistent - action items: In order for a habit to be formed, the habit must actually be done/completed. So, schedule times to do it. In regards to building your positive emotions, maybe take 10 minutes a day - at a specific time - to look in the mirror and tell yourself positive things. However you do it, make it a regular routine.
- Give yourself a positive reinforcement: You’re doing good while forming a positive habit, and you deserve a “treat.” Figure out a way to reward yourself. Maybe once you reach two weeks of successfully accomplishing the habit, you get to treat yourself to ice cream, a round of golf, a 30 minute nap, or whatever it is you love. Habit forming is hard work, make sure you celebrate your successes.
When you are able to create positive habits, you’ll be better prepared to control and choose your positive emotions. This allows you to take back the power of your mind.
But, understand the system:
Here’s one thing you won’t hear often. Once you create the Upspiral system, you’ve also created a dangerous tool, and here’s why.
By simply allowing negative thoughts / emotions into the same formula above, you can enter a Downspiral. Just like how you can choose your positive emotions, and the track to enhance them, you can also choose the opposite.
However, it’s also important to be aware that the brain has a natural 9-1 ratio that leans more towards negative thoughts, thus making the playing field of emotions inequal. Because of this, it’s important to dedicate time and effort towards positively reinforcing your brain (3 to 5 times as much as any negative reinforcement).
Keep that in mind as you begin to work through your Upsprial.
In closing, your emotions - positive and negative - will continue to rewire the neuropathways in your brain. So, we have just one question for you?
Are you being intentional about living in the Upspiral?