Happiness is not something readymade. It comes from your own actions Dalai Lama

The Journaling Box: The Positivity Box

In this month’s box I am giving you the tools to create your very own Positivity Portfolio. The Positivity Portfolio is a great tool from field of positive psychology. 

The Positivity Portfolio as an idea was created by Barbara Fredrickson. She identified ten positive emotions that that support and increase our ability to thrive.  

The 10 Positive Emotions are:

Awe - Closely related to inspiration, Awe happens when you come across greatness on a grand scale. a feeling of amazement and admiration, caused by something beautiful, remarkable, or unfamiliar.

Interest - Interest arises in situations that offer novelty, change, and a sense of possibility. It makes us pay attention and leads us to explore and want to learn more.

Joy - A feeling of happiness, delight, or extreme pleasure. Joy arises when we’re ready to engage in whatever comes next when we’re ready to play.

Inspiration - Inspiration comes when you witness true human excellence or nature at it’s very best. Inspiration lifts you up and makes you want to be a better person too. Inspiration doesn’t simply feel good, it makes you want to express what’s good and to do good yourself.

Hope - A feeling of expectation and desire for something good to happen. Hope is fearing the worst but dreaming of something better. Deep within the core of hope is the believe that things can change. Possibilities exist. Hope sustains you.

Gratitude - A quality of being thankful. Ready to show appreciation for and to return kindness.

Serenity - A state of being calm, peaceful, and untroubled. The feeling of contentment and a sense of 'oneness' with the world.

Amusement - Amusement is the feeling of fun and laughter. It’s usually a shared emotion where you share something funny with someone else.

Pride - A feeling of deep pleasure or satisfaction that comes from one's own achievements or the achievements of family and friends. Pride is an expansive emotion, it sparks dreams of bigger and better achievements “If I did this, maybe I could do that as well.”

Love - And the greatest of them all…. Love is any and all of the other emotions when shared with another.

The idea behind the Positivity Portfolio is to create a ready toolkit so that you can dip in and generate these positive emotions when you need them the most. Your portfolio might list all the movies, books and video clips that make you laugh out loud. Then when you need a good laugh, you already have a list that you can tap into.

 If you’d like some journaling prompts to help you start to identify when positive emotions are present – download the free 135 JOURNALING PROMPTS PDF here. It has a whole section dedicated to positive emotions.

Inside The Positivity Box:

Inside this month’s The Journaling Box are items that will bring about positive emotions!!

10x Small Coloured notebooks (one for each positive emotion) where you can draw, write, list, and reflect on each of the 10 positive emotions.

Positivity Portfolio Workbook & sticker sheets – with clear instructions, journaling prompts and exercises to create your Positivity Portfolio.

Positivity post-it-notes - for jotting down moments of positivity as they happen.

Artline art pens & calligraphy pens, to help create pages of beauty in your notebooks.

A box of wooden puzzles, guaranteed to inspire different positive emotions – interest or amusement as you try and figure them out, hope that you’ll get it eventually, and finally pride when you do put them together.

Create more positive emotions today, subscribe to The Journaling Box today for journaling and self-care tools and resources.

Happy journaling!

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