Strategies to Improve Emotions

Your body constantly experiences a complex cocktail of chemicals that powerfully influence your subjective experience or how you “feel” at any time. It strives to maintain a delicate balance as your body chemistry changes. We all experience up-and-down feelings, and it is essential to learn to ride the waves without panicking when things do not feel right.

Emotions are linked to bodily sensations like increased heart rate, respiration, sweating, physical pain, and digestive issues that arise naturally from stressful experiences. Emotions are usually created from the narratives we develop about these internal states. Common emotions include happiness, sadness, anger, fear, surprise, and disgust. Strengthening positive narratives about small daily routine experiences sets up more positive narratives about how you feel, paving the way to more positive emotions. Remember, what you practice grows stronger. The more you experience anger, fear, or even depression, the more likely you are to experience these emotions.

You can jumpstart your positivity by practicing daily positive affirmations like: I am happy in this moment, I did a great job, or I will succeed. When you wake up, as soon as your feet hit the floor, say, “Today is going to be a great day.” Take a deep breath and appreciate a small accomplishment during the day. Deliberately spend time with a positive person. Read a positive, uplifting book or article. Recall one fun, joyous moment or experience from the past and tell someone about it. Deliberately use more high-energy words like love, hope, strength, happiness, teamwork, community, courage, partnership, togetherness, courage, and joy, and mentally note how it feels.

The TEACH Program helps you identify and build on tiny, easy, attractive, consistent habits in each major area of TEACH (Thoughts, Emotions, Attention, Connections, and Health). We offer a variety of strategies to help you generate ideas for new behaviors to practice. Look over our suggestions until you find something appealing or have an idea of a small behavior you want to practice daily. Write down the strategies you want to practice to help establish your intentions.

1. Increasing Happiness and Joy

Happiness and joy are positive emotions; happiness tends to be more situational and transient, whereas joy is more profound, enduring, and more rooted in personal values and inner peace.

Happiness is influenced by external circumstances, such as achievements, relationships, material possessions, social interactions, or pleasurable experiences. Joy is a more profound and enduring feeling that comes from within and is usually tied to internal values and spiritual fulfillment. Joy can persist even in difficult times.

Happiness will fluctuate more based on life's ups and downs. Joy is more stable and can last longer, regardless of external circumstances.

Happiness can lead to a positive mood but may not necessarily result in deep satisfaction or meaning. Joy frequently provides a sense of fulfillment and contentment that transcends momentary pleasures.

Happiness can be a response to specific events or achievements. Joy can be experienced even in solitude or during challenging times and is often associated with a sense of connection to something greater than oneself.

The following priorities have been shown to increase joy, meaning, and fulfillment in life. In the following sections, we will offer more actionable steps. For now, think about (and note in your journal) how you feel about strengthening these intentions. All of them are important, but is one area more appealing to you?

  • Increase Gratitude

  • Connect more with Nature.

  • Practice Mindfulness: Meditation or deep-breathing exercises. Being present in the moment can help you appreciate life's simple pleasures.

  • Cultivate Relationships

  • Pursue Hobbies

  • Help Others

  • Limit Negative Influences

  • Set Intentional Goals

  • Celebrate Small Wins

  • Practice Self-Care

Feelings vs Emotions

2. Practice Moments of Gratitude

Regularly expressing gratitude for the good things in your life can shift your focus from the things you want or lack to what you have. This practice fosters a more positive mindset about life and makes it easier to enjoy and be fully present for every moment. It can also help you be grateful for little things, such as how a warm shower feels, your first taste or smell of the day, or the first person you see each day.

Action Steps: Practice Gratitude. Take a few moments each day to reflect on your gratitude.

  • Keep a gratitude journal and write down three things that brought you joy daily. Try to do this several times a week.

  • Practice Gratitude: Notice and be grateful for little things, like how a warm shower feels, your first taste or smell, the first person you see each day, and your first positive thought of the day.

  • Notice and comment internally on something you think is fantastic about your life.

  • Spend some extra time appreciating nature.

  • As you leave your home, be thankful for your job, school community, country, planet, and the universe (expanding outward)

  • After you finish a meal, whisper thank you to all who helped provide

  • When you arrive home after work/school, notice and be grateful for your surroundings

  • Write a Gratitude letter and personally deliver it to a friend or someone who has made a difference in your life.

  • Take a deep breath and appreciate your small accomplishments during the day.

  • Visit our complete section on Happiness and Joy.

3. Practice Random Acts of Kindness

Practicing random acts of kindness can significantly boost your mood and enhance positive emotions. Making a kind gesture, whether helping a stranger, complimenting a friend, or volunteering your time, creates a sense of connection and fulfillment. This act brings joy to others and triggers the release of endorphins in your brain, leading to happiness and satisfaction. As you witness the positive impact of your kindness, it reinforces a sense of purpose and generosity, creating a cycle of positivity that uplifts your spirit and strengthens your emotional well-being, fostering a sense of connection, increasing happiness, reducing stress, and creating a positive emotional ripple effect to help someone who is struggling with a task

  • Action Steps: Acts of kindness can boost your joy.

    • Volunteer your time or perform small acts of kindness for those around you.

    • Text someone just let them know they are on your mind

    • Push an empty grocery cart back into the store, not just yours, but another one also

    • Strike up a conversation with a stranger

    • Give a larger-than-usual tip

    • Write a thank you note to someone

    • Give flowers for no reason

    • Bake or cook something for someone

    • Making a financial contribution to a charity

    • Volunteer your time

    • Visiting an elderly or sick person

    • Make something by hand to give to someone. Just let them know they are on your mind.

4. Positive Outlook and Journaling

Journaling fosters self-reflection, helping to process emotions and cultivate gratitude, while an upbeat outlook enhances resilience, leading to improved mental well-being and overall happiness. down at least three things you are grateful for

  • Action Steps:

    • Write down at least three things you are grateful for.

    • Set daily intentions: Identify personal goals that resonate with your values and passions. Working towards something meaningful can enhance your sense of purpose and joy.

    • Write about one positive experience you had during the day.

    • Write about a decision or choice you finally made.

    • Write about what you plan for tomorrow, next week, or next year.

    • Write about someone you met with or something you did.

    • Write down negative thoughts or feelings, and destroy the note without letting anyone see what you wrote, let the destruction of the note be symbolize letting go of the emotion.

    • Write about someone or something you forgive.

5. Savoring Beauty, Excellence, and Joy

Savoring beauty, excellence, and joy enhances emotional well-being by heightening awareness, fostering gratitude, cultivating a sense of fulfillment, and increasing happiness and positivity. to notice and savor the beauty in nature

Action Steps:

  • High-five a friend who gives you strength

  • Bring a piece of nature into your work

  • Chew food slowly and thoughtfully appreciating the flavors, texture, and smells

  • Drink slowly and attentively

  • Listen to a friend with intensity, keeping your mind quiet as you listen

  • Notice simple daily experiences like walking seeing and talking

  • Ask a friend, or co-worker how they are doing

  • Get lost in a hobby that you love

  • Reduce negative distractions from social media, screen, or cell

  • Practice self-care; by sitting quietly and listening to your body

  • Reflect on your positive qualities

  • Do not compare yourself with others

6. Practice Self-Compassion

Action Steps:

  • Accept when you make mistakes. Say “I will try harder,” but it’s okay to be imperfect.

  • Recognize that failures and frustrations are natural and necessary for growth.

  • Become more aware of your inner critic and challenge negative self-talk.

  • Develop mindful practices of non-judgmental awareness.

  • Practice expressive writing.

  • Be kind to yourself; treat yourself like you would a good friend.

  • Recognize our common humanity: that we are all flawed.

  • Practice self-care; listen to your body.

  • Reflect on your positive qualities.

  • Limit comparisons with others.

  • Set realistic expectations, not seeking perfection.

  • Write a self-compassion letter.

  • Watch a self-compassion video by Kristen Neff on the difference between self-compassion and self-esteem. (Video on this page)

7. Increasing Flow Experiences

Action Steps: Have a clear goal or task you want to accomplish

  • Notice how you feel when you are entirely focused on your goal/task

  • Maintain an awareness of the balance between skill and challenge

  • Maintain awareness with action

  • Try not to get distracted

  • Try something without worrying about failure

  • Don’t let self-consciousness stop you from trying

  • Be so focused that time stands still

8. Reduce Negative Distractions

Action Steps: Take a few deep breaths when you feel distracted. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. This can help ground you in the present.

  • Set time limits on news

  • Schedule detox days away from social media

  • Create a clutter-free workspace

  • Engage in hobbies, person-to-person games, nature, pets

  • Limit screen viewing time

  • Engage in outdoor activities

  • Engage with pets

  • Set boundaries

  • Seek support

9. Be More Empathetic

Being more empathetic fosters more profound connections with others and improves emotional well-being. Empathy encourages understanding and compassion, reducing feelings of isolation. This emotional resonance cultivates positive emotional resilience, ultimately leading to a more satisfying and harmonious interpersonal experience.

Action Steps for Empathy:

  • Active Listening: Pay full attention when others speak, avoiding interruptions and showing genuine interest.

  • Ask a friend a specific question about themselves, their life, or how they are doing. Inquiring about others' feelings and experiences helps you gain a deeper understanding and fosters stronger connections with others.

  • Practice Perspective-Taking: Try to see situations from other people's perspectives.

  • Engage in Reflective Journaling: Write about daily interactions and how others might feel.

  • Explore diverse literature that offers insights into different cultures and experiences.

  • Participate in community service to connect with diverse groups and understand their challenges.

  • Practice mindfulness exercises to enhance emotional awareness and regulation.

  • Discuss empathy and use empathetic emotional language in the home.

  • Listen to stories of people who are not like you a friend how they are doing

10. Cultivate Relationships

Cultivate Relationships. Spend quality time with loved ones. Engage in meaningful conversations, share experiences, and nurture your connections.

Action Steps for Cultiviating Relationships:

  • Active Listening: Pay full attention when others speak, avoiding interruptions and showing genuine interest.

  • Ask a friend a specific question about themselves, their life, or how they are doing. Inquiring about others' feelings and experiences helps you gain a deeper understanding and fosters stronger connections.

  • Try to see situations from other people's perspectives.

  • Engage in Reflective Journaling: Write about daily interactions and how others might feel.

  • Read Widely: Explore diverse literature that offers insights into different cultures and experiences.

  • Participate in community service to connect with diverse groups and understand their challenges.

  • Engage in mindfulness exercises to enhance emotional awareness and regulation.

  • Regularly acknowledge and appreciate the efforts of others to foster connection.

  • Ask trusted friends or colleagues for input for your self-improvement

  • Challenge assumptions and avoid snap judgments