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HelpCenterWeek2:TheScienceofHappiness

TheScienceofHappinessAngelaWinter.OriginallypublishedinTheSun,May2009.angelawinter.com/thescienceofhappiness/

ThisintervieworiginallyappearedintheMay2009issueofTheSun,andacondensedversionwasfeaturedinUtneReaders25thanniversaryissueinfall2009.AnexcerptisreprintedinthetextbookAmericaNow:ShortReadingsfromRecentPeriodicals(Bedford/St.Martins),editedbyRobertAtwan.

TheScienceOfHappinessBarbaraFredricksonOnCultivatingPositiveEmotions

Mostscientistswhostudyemotionsfocusonnegativestates:depression,anxiety,fear.PsychologistBarbaraFredricksonhasspentmorethantwentyyearsinvestigatingtherelativelyunchartedterrainofpositiveemotions,whichshesayscanmakeushealthierandhappierifwetaketimetocultivatethem.

Fredricksonsfindingsarethesubjectofhernewbook,Positivity(Crown).Thoughitstitlemightmakeitsoundlikeaselfhelpbestseller,thebookdoesntbelonginthepoppsychologysection,andFredricksonisnoPollyannatellingustoputonasmilebeforeleavingthehouseeachmorning.Negativeemotions,shesays,arenecessaryforustoflourish,andpositiveemotionsarebynaturesubtleandfleetingthesecretisnottodenytheirtransiencebuttofindwaystoincreasetheirquantity.Ratherthantryingtoeliminatenegativity,sherecommendswebalancenegativefeelingswithpositiveones.Belowacertainratioofpositivetonegative,Fredricksonsays,peoplegetpulledintodownwardspirals,theirbehaviorbecomesrigidandpredictable,andtheybegintofeelburdenedandlifeless.

Fredrickson,whosfortyfour,wasbornandraisedintheMidwestandcomesfrom,inherwords,alonglineofstoicswhodidntdiscussorrevealtheiremotions.Whenshewasgrowingup,emotionalexpressionpositiveandnegativewasdiscouraged.Shesays,TheimplicitmessagefromfamilymemberswasYoushouldhaveknownhowIwasfeelingbythelookonmyface.Yetthelooksontheirfaceshardlyeverchanged!Thesuppressionofemotionsathomemotivatedherescapeintothelifeofthemind,andshefocusedonheracademicstudies.

AfterreceivingherbachelorsdegreefromCarletonCollegeinMinnesota,FredricksonmovedtotheSanFranciscoBayArea,whereshereceivedherPhDfromStanfordUniversityanddidherpostdoctoralworkattheUniversityofCaliforniaatBerkeley.Shebeganstudyingpositiveemotionsbecausetherewassolittleresearchonthem,shesays.AgoodfriendingraduateschooloncejokedthatFredricksonstudiedemotionsbecauseshedidnthaveany.Fredricksonacknowledgesthejokeskerneloftruth:shesspentmuchofheradulthoodbecomingfluentintheemotionsthatwereleftunspokeninherchildhood.Sheexemplifiestheadagethatweteachbestwhatwemostneedtolearn.

FredricksonhasbeenonthefacultyofDukeUniversityandtheUniversityofMichiganandiscurrentlytheKenanDistinguishedProfessorofPsychologyattheUniversityofNorthCarolinaatChapelHill.ShealsoservesasdirectorandprincipalinvestigatoroftheuniversitysPositiveEmotionsandPsychophysiologyLab.FredricksonsresearchhasbeenfeaturedintheNewYorkTimesMagazineandonCNNandPBS.Hertheoryofhowpositiveemotionshavefunctionedinhumanevolutionwas

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recognizedwiththe2000AmericanPsychologicalAssociationsTempletonPrizeinPositivePsychology.Sincethen,shehastraveledextensivelyasaninternationalexpertonpositiveemotions,andin2008shereceivedtheSocietyforExperimentalSocialPsychologysCareerTrajectoryAward.

FredricksonandIarrangedtomeetforthisinterviewatarestaurantwebothenjoyinCarrboro,NorthCarolina.Theownersgraciouslyallowedustocomeinbeforetheyopenedforthedaysowecouldhaveaquietspottotalk.FredricksonarriveddressedsmartlyinblackwithaParisianscarfaroundherneck,andwesettledintoaboothtodiscussthebenefitsofincreasingpositiveemotionsinourlives.Thenameoftherestaurant,appropriatelyenough,isGlassHalFull.

Winter:Howdoyoudefinepositiveemotions?

Fredrickson:Ifwelookatawholerangeofpositiveemotionsfromamusement,toawe,tointerest,togratitude,toinspirationwhattheyallhaveincommonisthattheyarereactionstoyourcurrentcircumstances.Theyarentapermanentstatetheyrefeelingsthatcomeandgo.Thatstrueofallemotions,butpositiveemotionstendtobemorefleeting.

TheyarealsowhatIwouldcallwantablestates.Theynotonlyfeelgood,butwewanttofeelthem.Somepeoplemightsayitfeelsgoodtobeangry,andangercansometimesbeusefulorproductive,butpeopledontwanttofeelangry.Positiveemotionshaveakindofalluringglitterdustonthem.Youwanttorearrangeyourdaytogetmoreofthosesparklingmoments.

Evenso,peopledodifferinhowmuchtheyactivelyseekoutpositiveemotions.Oneofmyaimsinwritingmybookwastoincreasereadersappreciationandrespectforpositiveemotionssotheycouldperhapsreapthebenefitsofpositiveemotionsmorefully.

Winter:Youmakeadistinctionbetweenpleasuresandpositiveemotions.Howaretheydifferent?

Fredrickson:WhenIbeganmywork,manyscientistslumpedpleasureandpositiveemotionstogetherandconcludedthatbothsignalustogoforwardasopposedtopullback.Iagreethatpositiveemotionshavethatgoforwardquality,butIvearguedforseparatingthetwopsychologicalstates.Positiveemotionsaretriggeredbyourinterpretationsofourcurrentcircumstances,whereaspleasureiswhatwegetwhenwegivethebodywhatitneedsrightnow.Ifyourethirsty,watertastesreallygoodifyourecold,itfeelsgoodtowrapyourcoataroundyou.Pleasurestelluswhatthebodyneeds.Positiveemotionstellusnotjustwhatthebodyneedsbutwhatweneedmentallyandemotionallyandwhatourfutureselvesmightneed.Theyhelpusbroadenourmindsandouroutlookandbuildourresourcesdowntheroad.Icallitthebroadenandbuildeffect.

Winter:Whatabouthappiness?Isitapositiveemotion?

Fredrickson:ScientistsmostoftenmeasurehappinessbyaskinghowstronglyapersonagreeswithstatementslikeImsatisfiedwithmylifeorIfIcouldlivemylifeover,Iwouldntchangeathing.Thesekindsofquestionsaremuchbroaderinscopethanquestionsthatareusedtomeasurepositiveemotions,suchasAreyoufeelingamused,silly,orlighthearted?Positiveemotionsaremuchmorenarrowbandfeelings,notoveralljudgmentsaboutyourlife.Sometimesweusehappytorefertoaspecificemotion,but,scientificallyspeaking,itsnotOKtouseasingleword,likehappy,inmultipleways.Iviewhappinessastheoveralloutcomeofmanypositivemoments.

Mygoalasascientisthasalwaysbeentopullaparttheprocessofhowonestateleadstoanother

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andultimatelyguidesustoausefuloutcome.Overthelastdecaderesearchershavefoundsomestunningcorrelationsbetweenexpressingmorepositiveemotionsandlivinglonger.Myroleistoask,Howdoesthathappen?Howdoyougofromexperiencingthesepleasantmomentarystatestolivinglongerperhapseventenyearslonger?

Otherresearchershavefoundthatthenumberofpositiveemotionsapersonfeelspredictshisorhersatisfactionwithlife.Whatwevedoneisuncoverhowpositiveemotionsactuallycauseustobehappierbyhelpingusbuildourresourcesformanagingdaytodaylife.Whenwehavebetterresources,weemergefromadversesituationsfeelingmoresatisfiedwiththeoutcome.

MycolleaguesandIhaveapaperforthcominginthejournalEmotioncalledHappinessUnpacked.Weretryingtotakethiswordhappiness,whichisalittlebitofagarbagecantermpeopleputtoomanythingsinitandlookunderthehoodatthedynamicsoftheprocess.Andwhatwevefoundisthatweshouldbefocusingonhowwefeelfromdaytoday,notonhowwecanbecomehappywithlifeingeneral.Ifyoufocusondaytodayfeelings,youendupbuildingyourresourcesandbecomingyourbestversionofyourself.Downtheroad,youllbehappierwithlife.Ratherthanstaringdownhappinessasourgoalandaskingourselves,HowdoIgetthere?weshouldbethinkingabouthowtocreatepositiveemotionsinthemoment.

Winter:Arentthereculturaldifferencesinwhichemotionswedefineaspositive?

Fredrickson:Yes,whathavebeenstudiedthemostaredifferencesbetweenEastAsianandWesternpopulations.ThetypicalfindingisthatWesterners(AmericansandCanadians,mostly)feelpositiveemotionswhentheydosomethingthatsetsthemaparttheyfeelprideintheiraccomplishments.EastAsiansmoreoftenfeelpositiveemotionsinsituationsthatconnectthemtoanotherperson.Thosearejustgeneraltrends,however.Withineachculturetheresalotofvariance.

Iwouldargue,too,thathowmuchpeopleappreciatepositiveemotionsdiffersfromculturetoculture.Latincultures,forexample,celebratepositiveemotionsmoreandhavemorepassionsbuiltintotheculture.IntheU.S.Ithinkthatourfocusonproductivity,outcome,andachievementhelpsblindustopositiveemotions.

Butpositiveemotionsseemtofunctionthesamewayinallcultures.Forexample,wevecreatedastudyexamininghowpositiveemotionshelppeoplefeelatonewithanotherperson.Wehavepeoplethinkabouttheirbestfriendsandthenlookataseriesofimagesshowingtwocircles.Firstthecirclesoverlapalittlebit,thenalittlebitmore,andalittlebitmore.Weasktheresearchparticipantstoselectthepairofcirclesthatdepicthowtheyfeelabouttheirbestfriend.

Thenwecausetheparticipantstoexperiencesomepositiveemotionsandhavethemfilloutasimilarsurvey,whichincludesmoreitemssothattheycantrememberwhichcirclestheychosethefirsttime.Whenweaskhowtheyfeelabouttheirbestfriendsnow,peoplepickcirclesthatoverlapmore,indicatingmoreofthisfeelingofoneness.WevebeenabletoreplicatethoseresultsinIndiaandJapan,aswell.

Winter:Isthatatypicalexampleofthetypeofresearchthatyoudo?

Fredrickson:Wedolotsofdifferentstudies.Iliketofollowtheideasratherthansticktooneparticularmethod.Intheearlydaysmoreofourresearchwasphysiological:wewerelookingatbloodpressure,heartrate,andsoon.Inanotherseriesofstudieswetrainedpeopleinlovingkindnessmeditation,whichfocusesoncreatingmorefeelingsofwarmthandkindnesstowardothers.Youre

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firstaskedtothinkofsomeoneinyourlifeforwhomyouhavewarmandtenderfeelings,whetheritsachildoraspouseorevenapet,andthentotrytobringforththosefeelingsasmuchasyoucanandholdtheminyourheart.Asyouredoingthat,youletthechildorpetorpersonyouwerethinkingaboutkindofslipaway,butyouholdontothefeeling.Thenyoutakethatwarm,tenderfeelingandapplyittoyourselfortootherswhomyoumightnotnormallyfeelthatwayabout.Andyoucontinuetoapplythatfeelingtoeverlargercirclesofpeople.

WehadastudycomeoutintheJournalofPersonalityandSocialPsychologyinNovember2008calledOpenHeartsBuildLives.Welookedattheeffectsoflovingkindnessmeditationonpeoplesresources.Wegavetheresearchparticipantsasurveytotakestockoftheirpersonalitytraits,health,andsocialtiesatthestartofthestudy,thenrandomlyassignedthemeithertolearnlovingkindnessmeditationornot.Allofthemtrackedtheiremotionsdailyfortwomonths,andthen,afewweeksafterthemeditationworkshopshadended,wemeasuredthosesametraitsagain.Wefoundthattheparticipantswholearnedtomeditateweredoingmuchbetterthanwhentheydstarted.Moreimportant,theonesdoingthebestwerethesameoneswhoreportedincreasesinpositiveemotionsduringtheworkshop.Ifpeoplelearnedthemeditationbutdidntfeelmorepositiveemotionsfromit,theydidntexperienceanybenefitsdowntheroad.Sowewereabletoattributethebenefitsnottolearninglovingkindnessmeditationbuttothedailyincreaseinpositiveemotionsthatmostparticipantsgotfromit.Overtimepositiveemotionsliterallychangewhoweare.

Winter:Whatarethespecificbenefitsofpositiveemotions?

Fredrickson:Whenpeopleincreasetheirdailydietsofpositiveemotions,theyfindmoremeaningandpurposeinlife.Theyalsofindthattheyreceivemoresocialsupportorperhapstheyjustnoticeitmore,becausetheyremoreattunedtothegiveandtakebetweenpeople.Theyreportfewerachesandpains,headaches,andotherphysicalsymptoms.Theyshowmindfulawarenessofthepresentmomentandincreasedpositiverelationswithothers.Theyfeelmoreeffectiveatwhattheydo.Theyrebetterabletosavorthegoodthingsinlifeandcanseemorepossiblesolutionstoproblems.Andtheysleepbetter.

Winter:AgraduatestudentofyoursfromtheUniversityofMichiganspearheadedastudyofracebiasandpositiveemotions.

Fredrickson:Yes,thatfindingishuge.KareemJohnsonwasthestudent.HesnowonthefacultyatTempleUniversity.Hewasinterestedinhowweperceiveotherpeoplesfaces.Itswellknownthatweperceiveobjectsbylookingattheirfeatures.Ifweseeacoffeemug,forexample,wemightnoticethatitsblueandnarrowatthetop.Butweperceivefacesasawhole.Wedontthink,Iveseentheseeyesbefore,or,Iveseenthatnosebefore.Infact,wehavethisholisticperceptionofanythingwithwhichwereexpertlyfamiliar.Expertbirdwatchersperceivebirdsasawhole,forexample,whereasnovicebirdwatchersnoticeindividualfeatures.Inawaywereallexpertsathumanfaces.

Johnsonthoughtthatsincepositiveemotionsmakepeoplethinkbroadlyorholistically,peopleshouldbebetteratrecognizingfaceswhentheyreinapositiveemotionalstate.Soheshowedresearchparticipantsasetoffacesontwooccasionstoseehowmanytheycouldremember.Whenhisresultscamebackinconclusive,wewereallfrustrated.Aneffectwasthere,butitwasntlargeorreliable.Sowebrokethedatadownindifferentways.Weseparatedmenandwomen,and,noticingthathedusedbothAsianfacesandwhitefacesinthestudy,webrokeitdownbyrace.Andthatswhenwefoundsomethingunexpected:positiveemotionshadnoeffectwhatsoeverontheabilityofwhite

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participantstorecognizewhitefaces,buttherewasaneffectontheirabilitytorecognizeAsianfaces.Wefoundthatpositiveemotionsincreasedtheabilitytorecognizecrossracefacesonlythatis,theAsianfacesforwhiteparticipants.Inlaterstudieswereplicatedthefindingwithwhitesabilitytorecognizeblackfaces.

Andthepositiveemotionalstatedidntjustmakeitalittlebiteasierforparticipantstorecognizecrossracefaces.Itmadeitnodifferentthanrecognizingfacesoftheparticipantsownrace.Itwasasifracewasgonefrompeoplesmindsatleast,intermsoffacerecognition.Scientistshadearlierdeterminedthatwhenpeoplelookatcrossracefaces,theylookatindividualfeatures:anose,aneyebrow...

Winter:Theyreobjectifying.

Fredrickson:Exactly.Theyusethesameprocesstheyusetorecognizeobjects,whichsuggeststheressomedehumanizationgoingon.Theimplicationsofthatareheartwrenching.Butwhatwerefindingisthat,undertheinfluenceofpositiveemotions,peopleusethesameholisticprocessforcrossracefacesthattheyuseforfacesoftheirownrace.Itsasifpeople,whentheyrefeelinggood,arebetterabletoseethefullhumanityofpeopleofadifferentrace.

Johnsondidanotherstudyinwhichwetookawhitefaceandablackfaceandusedmorphingsoftwaretocreatefacesthatwereablendofthetwo.Wecreatedmorphsthatwere10percentwhite,20percentwhite,andalltheothergradationsalongtheway.Wethenpresentedthefacesoneatatimetoparticipantswhoknewtheywerelookingatmorphedpicturesandasked,Doesthephotohavemoreoftheblackfaceormoreofthewhitefaceinit?Undernormalcircumstances,peopleweregoodatbeingabletosaywhetherthemorphedpicturehadmoreofthewhitefaceormoreoftheblackfaceinit.Butwhentheywereexperiencingpositiveemotions,peoplebecameworseatthattask.Theyfailedatdrawingdistinctionsbetweentheracesandidentifyingwhichfeatureswereother.

WhatIespeciallylikeaboutthefacerecognitionworkisthatitsrelatedtobroadenedthinkingifyouhavemoreinclusiveviews,youreabletorecognizemoreindividualsandalsotobuildingresources,becausethefirststepinbuildingarelationshipisrecognizingaperson.Ifyourenotsurewhetheryoutalkedtothispersonlastweek,youregoingtoholdbackonsayinghellotohimorher.Theresnogoingforwardinarelationshipuntilyoucancorrectlyidentifywhomyouretalkingto.[Laughs.]Ithinkthisfindingisespeciallyimportantinaglobalenvironmentifwewishtrulytoconnectaspeople.

Winter:CouldyoutellmeaboutyourcollaborationwithbusinessconsultantMarcialLosada?

Fredrickson:Hecontactedmein2003,justafewweeksafterIdhadmysecondson,andsaidhehadamathematicalmodelthathethoughtarticulatedmybroadenandbuildtheory.HewaslookingatgroupbehavioramongbusinessteamsinawaythatwascompatiblewithhowIhadbeentalkingaboutindividualsbroadeningtheircapacity,buildingtheirresourcesovertime,andshowingresilience.Itwasaveryunlikelycollaboration,however.ThoughhedgottenhisPhDinpsychologydecadesearlier,hedjustretiredfromalongcareerinindustryandwasdoingbusinessconsulting.Mathematicalmodelingwashishobby.Hedidnthavearesearchlabatthetimejustalaptopathisdiningroomtableandloadsofdatafrompastobservationsofbusinessteams.

Thefirstdaywemet,Losadaranmathematicalmodelsformeonhislaptop,showingwhatwasgoing

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oninthesebusinessteamshowonepersonspositiveornegativebehaviorinfluencedanothersandhowdynamicsdevelopedovertime.Losadatoldmehecouldcalculatetheexactpositivityratiothatwouldpredictagroupssuccess.IofferedtotesthisratioagainstdatathatIhadcollectedtoseewhetheritheldupinothercontexts,aswell.Wedecidedthat,ifthedatacooperated,wewouldwriteapapertogether.

Winter:WhatsortofstudieshadLosadaconducted?

Fredrickson:Hehadbeenstudyingsixtybusinessteamsastheydidannualstrategicplanning.Thesewerentfakemeetingsarrangedforresearchtheywererealplanningsessions.Losadahadateamofassistantsbehindonewaymirrorslisteninandrecordeverystatementthatwasmadeandidentifyitaspositive,negative,orneutral.Theresearchassistantsalsorecordedwhetherpeoplewerefocusedinwardonthegrouporwerethinkingaboutthelargercontextsurroundingtheorganization,andwhetherpeoplewereadvocatingtheirownpointofvieworwereaskingquestionsandtryingtopickupnewinformation.

Later,drawinguponindependentbusinessmetrics,hewasabletorankthesixtybusinessteamsperformances.Thereallysuccessful,highperformingteamshadaboutasixtooneratioofpositivetonegativestatements,whereasthelowperformingteamshadratiosoflessthanonetoone,meaningthatmorethanhalfofwhatwassaidwasnegative.Peopleonthehighperformingteamshadanevenbalancebetweenaskingquestionsandadvocatingfortheirownpointsofview,andalsoanequalmeasureoffocusingoutwardandfocusingwithinthegroup.Thelowperformingteamshadaskedalmostnoquestionsandalmostneverfocusedoutsidethegroup.Theyexhibitedaselfabsorbedadvocacy:nobodywaslisteningtoeachothertheywerealljustwaitingtotalk.

Losadatookthisbehavioraldataandwrotealgebraicequationsthatreflectedhoweachstreamthequestioning,thepositivity,andtheoutwardinwardfocusrelatedtotheothers.HelearnedthathisequationsmatchedasetofexistingequationscalledtheLorenzSystem,whichisfamousinnonlineardynamicsbecauseitledtothediscoveryofchaostheory,sometimescalledthebutterflyeffecttheideathattheflapofabutterflyswingsinonelocationcansetinmotionaseriesofeventsthatcausesahurricaneontheothersideoftheglobe.

WhenLosadausedtheseequationstoplotthedynamicsofthehighperformingandlowperformingbusinessteams,youcouldseehow,inthehighperformingteams,onepersonsquestionledtoanotherpersonspositivity.Youcouldseethatthetwogroups,highandlowperforming,werenotjustdifferentindegreetheyweredifferentinkind.Underneaththedynamicsforthehighperformingteamswaswhatphysicistscallacomplexchaoticattractor,whichproducesunpredictableornoveloutcomes.Sohighperformingteamsproducednovelcreativeresults.Underneaththestructureoflowperformingteamswasafixedpointattractorthatcausedtheteamstospiraldowntoadeadend.Therewerealsomediumperformingteams,whichshowedsomecreativity,andattimesitlookedasifacomplexchaoticattractorwastryingtoemerge,butthenamomentofintensenegativitywouldoccur,andtheydneverbounceback.Whatsinterestingisthatthenegativityalwaysarosewithintherealmofselfabsorbedadvocacyandnotaskinganyquestions.Thatswherethefixedpointattractorlies.

Winter:WhatwastheratiothatLosadagaveyou?

Fredrickson:UsingtheLorenzequations,wewereabletoalgebraicallypredictthataratioofthreepositiveeventstoonenegativeeventshouldbethetippingpointwherethingsbecomechaoticina

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goodsenseandamediumperformingteambecomesahighperformingone.(Losadawouldbristleatmyuseofthreetoone.Hewouldsay2.901to1istheratio,becausewhenyougetintothemathematics,precisioniscritical.)

Itestedthatratioagainstmyowndatainonestudyafteranother.EachtimeIfoundsupportfortheideathatthethreetooneratioisatippingpoint.Iporedthroughthescientificliteratureandfoundotherscientistswhowereexamininghowpositiveandnegativeemotionsbalancedeachotherout,andIfoundstillmoreevidenceconsistentwithLosadasmath.Assoonaswesawhowconsistenttheevidencewas,westartedwritingthatpaper,whichappearedinAmericanPsychologistin2005.

Ifeelfortunatetohaveplayedaroleinthatdiscovery.Itwasntjustaddingtothescientificliteratureonemotionsitwasaboutlifeandhowtoliveit.Istartedtofeelthatthisisimportantinformationforpeopletoknowaboutthemselves.Ifwereawareofthetippingpointratio,itcouldmakeabigdifferenceinhowwechoosetoliveourlives.Thatswhatcompelledmetowritethebook.

Ivelookedatmyownlifedifferentlysincethen,too.Wediscoveredtheratiojustaftermysecondsonwasborn,andthediscoverydefinitelychangedthewayIthoughtaboutparenting.Whenyourkidsareyoung,yourreactionshelpshapehowtheyperceivetheirexperienceswhethertheyregoingtofeelgoodorbadaboutwhatjusthappened.

Yourethesculptoroftheiremotionallives.Wetendtotelltoddlers,No,no,no,allthetime.Myworkmademethinkthereneedstobemoreplayfulnessinmyparenting,moreemphasisonsteppingbackandfollowingthechildsinterest.OnsomelevelIthinkparentsknowthis,butthethreetooneratioprovidesayardstickagainstwhichIcanassesshowadaywent.ItmotivatesmetomakesurethenegativityIsendmysonswayisnecessaryandinproperproportionwiththepositivityIofferthem.Iwanttomakesurethatmyboyshavetheabilitytoexpresswhatevertheyrefeelingandtofollowtheirinterests.IthinkthatwasmissingwhenIwasgrowingup,anditledmetogoupstairsintomyheadandcarvealifeoutofstayingupthere.

Winter:Isthreetoonetheidealratio?

Fredrickson:No,threetooneisthetippingpoint.Thehealthiestthingwouldbetoaimabovethatfourtoone,fivetoone,orevensixtoone.Actually,theresresearchthatsuggestsmarriedcoupleswhoshareaboutafivetooneratioofpositivetonegativeemotionswithoneanotherareinsolidmarriages.Inmarriagesthatarenotdoingwellorareonaslipperyslopetowarddivorce,theratioismorelikeonetooneorless.Andtheresnotalotofinbetween.Couplesseemeithertofindasteadystateataboutfivetoone,orelseslidedownintonegativity.

Ingeneraltheepidemiologicaldatashowthatonly20percentofAmericansareflourishing.Therestareeitherlanguishingorjustgettingby.Maybetheyrememberatimeintheirliveswhenthingswerecomingtogethereasilytherewasntalotofselfconcern,selfscrutiny,orselfloathingbecausetheywerefocusedoutwardandcontributingtotheworld.Butnowtheyrejustdoingtheminimumnecessarytogetby.Thisjustgettingbymodeisnotdepressionormentalillness.Itsmerelypeoplelivinglivesofquietdespair.Upwardsof60percentoftheadultpopulationfeelliketheyregoingthroughthemotions.Itmakesmewanttosharethenewsaboutthisworkandgetpeoplebacktothosetimeswhentheywereflourishing.

Winter:Whenyousayflourishing,whatdoyoumean?

Fredrickson:Flourishingencompassesbothfeelingsatisfiedwithyourlifeandalsofunctioningwellin

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it.Thewaypsychologistsmeasurethatsecondpartistoassesswhetherpeoplefeelasiftheyarelearning,growing,andmakingcontributionstosociety.

Winter:Howhasyourstudyofpositiveemotionsbeenreceivedintheacademiccommunity?Whatcriticismsandsupporthaveyoureceived?

Fredrickson:Positivepsychologywasfoundedaboutadecadeago,butIvebeendoingworkonpositiveemotionsforalmosttwodecades,soformanyyearsIworkedinrelativeisolationanddidntdrawcriticalattention.SinceMartySeligman,formerpresidentoftheAmericanPsychologicalAssociation,foundedpositivepsychology,thefieldhasgrownlikewildfire,withlotsofinterestbothwithinandoutsideacademia,butitsalsogarneredafairamountofcriticism.Someofthecriticism,Ithink,isbasedonamisunderstandingofpositivepsychology:thatweresayingyoushouldfeelpositiveallthetime,andtheressomethingwrongwithyouifyoudontorthatweresayingthenegativesideoflifeisntworthstudying.

Traditionalpsychologystartedoutmimickingmedicine.Becausemedicinewasallaboutdiagnosing,treating,andcuringdiseases,psychologyfocusedondiagnosing,treating,andcuringmentalillnesses.Andpsychologydevelopeditsscientificrigorthroughitseffortstounderstandpathology.WhatSeligmandidwastakethatscientificrigoranddirectittowardunderstandinghumanpotential.Hechallengedthefieldtolookatwhatmakeslifeworthlivingwhatahealthypersonlookslike,ratherthanasufferingone.

Butthisdoesntmeanweshouldntgoonunderstandingandtreatingmentalillness.Imcollaboratingonaprojectinwhichwearetryingtoteachpeoplewithschizophrenialovingkindnessmeditationtohelpwiththesymptomsoftheirdiseasethatyoudonthearsomuchabout:thezappedmotivationandflattenedemotionallife.

Ialsothinksomecritiquesofpositivepsychologyarisefromthebeliefthatifyoureahardnosedintellectual,youcantthinkbeinghappyisgood.TheresafamouspaperinpsychologycalledHappybutMindless?whichsuggeststhatpeoplewhoarehappyaresomehowbubbleheadedsofties,notcriticaloftheworldandthereforenotintellectuals.Ithinkthatsadistortedstereotypethathighlycriticalpeoplecultivatetojustifytheirownnegativity.[Laughs.]Beingpositiveornegativeisntaboutbeingsmartordumbitsaboutthinkingbroadlyornarrowly.Whetherthinkingbroadlyisusefulornotdependsonthesituationyourein.Itsjustadifferentstyleofthinking.Insomecircumstancesitcanhelpyoubemorecreative.

Somepeoplenevergetpastasuperficialimpressionofpositivepsychology,butthosewhodooftensaytheresmuchmoredepthtoitthantheythought.Ihavealsohadpeoplesaytome,Idontlikepositivepsychology,butIlikeyourwork.[Laughs.]Mygoalistoencouragepeopletoseethattheresfarmoretopositiveemotionsthanjustfeelinggood.

Winter:AsIwassearchingonlineforcritiquesofthepositivepsychologyfield,IwassurprisedtofindEnglishteachersweighingininparticular,EricG.Wilson,anEnglishprofessoratWakeForestUniversity,whoswrittenabookcalledAgainstHappiness.Heandothersarguethatsorrow,melancholy,andothersocallednegativeemotionsstimulatepeopletoreflectdeeply,toplumbthedepthsofthepsyche,andtogenerateworksofart.Doyouthinknegativityissomethingtobeavoidedorminimized?

Fredrickson:Notatall.Actuallywevefoundthatnegativityisrequiredforflourishing.Thebeautyof

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havingamathematicalmodel,asLosadaandIdid,isthatyoucantesthypotheticalworlds,suchasaworldwithalmostnonegativity.Whatwouldthatleadto?Weranthemathematicalmodelwithahundredtooneratioofpositivetonegativeemotions,andthecomplex,beautifulbutterflydynamicsjustdissolved.

Nobodyinpositivepsychologyisadvocatingfulltime,100percenthappiness.Thepeoplewhodobestinlifedonthavezeronegativeemotions.Inthewakeoftraumasanddifficulties,thepeoplewhoaremostresilienthaveacomplexemotionalreactioninwhichtheyreabletoholdthenegativeandthepositivesidebyside.Sayyoureinmourningforaspouse,butyourestillabletolaughorfeelblessedwhenyouappreciatethedeceasedsgoodqualities,ortoappreciatethatyourneighborsaretakingsuchgoodcareofyou.Itdoesntmeanthatyourenotdeeplypainedbythedeath.Andthepositiveemotionsyoufeelarequiet,morereverent.Denyingthenegativeandpaintingonthepositiveisunhealthy,andanybodywhomakesittheirgoalnevertoexpressanegativeemotionquicklydriveseveryoneawayfromthem,becauseweknowtheirpositivityisntreal.Andthereasonweknowitsnotrealisthatemotionsshouldreflectourcircumstances,andnobodygoesthroughlifewith100percentgoodcircumstances.Theresnoescapingloss,grief,trauma,andinsult.

Winter:TheSunhassometimesbeencriticizedforbeingtoosad.Infact,manyoftheessaysandstorieswepublishdescribedifficultexperiencesoremotions.Ivewonderedwhethernegativestoriescarrymoreweightoraresimplymorecompelling.

Fredrickson:Negativeeventsdograbpeoplesattentionfarmorethanpositiveones.Inpsychologythisiscalledthenegativitybias.Ourbrainsarewiredtoscanforperennialthreatsliketheonesourancestorsfaced.Yettheresanotherpsychologicalfindingthatgetstalkedaboutlesscalledthepositivityoffset.Itsaysthateventhoughthenegativegrabsmoreattention,mostmomentsinlifeifyouevaluatethemonebyoneareactuallypositive.Sotheopportunitiestoexperiencepositiveemotionsaremuchmoreabundant.Indeed,negativeemotionsgrabourattentionpartlybecausetheyrerelativelyrareindaytodayliving.

Negativeexperiencescandemandourattentionsomuchthatittakesselfdiscipline,willpower,andpracticenottofocussolelyonthem,andtolookatallthatspositiveinoursituation,aswell.Negativitydoesntalwaysfeellikeachoiceitfeelslikeitjustlandsonyou,andyouhavetodealwithit.Positiveemotions,Ithink,aremoreofachoice.

Winter:Isntfocusingonpositiveemotionsaluxuryavailabletoonlythosewhocanaffordit?Whataboutpeoplewhoaremiredinconflict,orpoverty,orawfulsocialconditions?

Fredrickson:Ithinkpositiveemotionsareavailabletoeverybody.Theresbeenresearchdonewithpeopleinslumsacrosstheglobeandwithprostitutes,lookingattheirwellbeingandsatisfactionwithlife.Thedatasuggestthatpositiveemotionshavelesstodowithmaterialresourcesthanwemightthinkitsreallyaboutyourattitudeandapproachtoyourcircumstances.Hardlivesoftenappearworsetotheoutsideobserver.Ifweseesomebodylivingonthestreets,wethinkthatpersonslifemustbeawfuleveryminute.Wethinkthathavingcertainillnessesorphysicallimitationsmustbeterribleallthetime.Butifyoustudypeoplewhohavetheseillnessesorliveonthestreets,youfindthattheystillfeelgoodwhentheyarewiththeirfriendsorfamilies,andtheyfeelexcitedwhentheyencountersomethingnew,andsoforth.Itsintheordinarytransactionsoflifebeingwithothersandfollowingyourintereststhatpositiveemotionsgrow.

Thatsaid,Ihavedonesomestudiesthatshowthatwhenpeoplearefearfulorthreatenedwhen

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theydontfeelsafeandsatiated,asIwouldputittheyhavefarfewerpositiveemotions.IanalyzeddatafromarecentGallupWorldPoll.TheyaskedquestionslikeDoyoufeelyouhaveenoughresourcestofeedyourfamilyeveryday?andDoyouhavearooftosleepundereverynight?Otherquestionswereindicatorsofwhetherpeoplefoundtheirenvironmenttobesafe:Ifyoulostyourwallet,wouldsomeonereturnittoyou?orHaveyoubeenassaultedinthepastyear?Inmyanalysisofthesedata,Ideterminedthatpeoplewhodontfeelsafeandsatiatedhavefewerpositiveemotionsbecausetheyretooworriedaboutsurvival,theirnextmeal,orhowtoclothetheirchildren.Sotherearesomebedrockconditionsthatneedtobemet.Oncetheyaremet,though,evenataverylowlevel,everyonehasthesameopportunitiestoexperiencepositiveemotions.Affluenceisntnecessary.

Winter:Whataresomewaystoincreaseonespositivity?

Fredrickson:Onewayistobeawareofthepresentmoment,because,again,mostmomentsarepositive.Wemissmanyopportunitiestoexperiencepositiveemotionsnowbythinkingtoomuchaboutthepastorworryingaboutthefuture,ratherthanbeingopentowhatis.

Anotherwayistopayattentiontohumankindnessnotonlywhatothershavedoneforyou,whichhelpsunlockfeelingsofgratitude,butalsowhatyoucandoforotherpeople,howyoucanmakesomebodysday.Wefoundthatevenjustpayingattentiontowhenyouarekindnotnecessarilyincreasinghowoftenyourekind,butjustpayingattentiontothetimeswhenyouarecanmakeyoumorepositive.

Anothersimpletechniqueisgoingoutsideingoodweather.Oneofmyformerstudents,MattKeller,whosnowonthefacultyattheUniversityofColoradoatBoulder,foundthatpeoplewhospendevenjustthirtyminutesoutsidewhentheweatherisgoodshowanimprovementintheirmood.

Therearemoreinvolvedwaystoincreaseyourpositiveemotions,suchastopracticeeithermindfulnessmeditationorlovingkindnessmeditation.Youcanalsorearrangeyourlifearoundyourstrengths.Askyourself:AmIreallydoingwhatIdobest?Beingemployedinajobthatusesyourskillsisagreatsourceofenduringpositiveemotions.

Winter:Youvewrittenthatemotionsarecontagious,andthatcertainlyseemstobethecasewhensomebodyisalwaysspreadingnegativeones.Howcanwedealwiththenegativityofothers?

Fredrickson:Ihearthatalot:Itsnotmynegativitythatsaproblemitstheirs.[Laughs.]Ithinknodifficultpersonis100percenthorrid.Well,youmaycomeupwithsomehistoricalexceptions,butthereareusuallysmallthingsthatyoucanappreciateaboutanyperson.Sometimesthebestsolutionistohavelesscontactwithsomebody,butIthinkwechangeandgrowmorewhenwecontinuetoconnect.Askyourself:WhatcanIchangeaboutmyapproachtothispersonthatmightleadustoadifferentplace?Icallthissocialaikido,awaytodefuseothersnegativitywithoutharmingthemoryourself.Maybetherearecertaintasksthatyoushouldntdowiththisperson.IfeverytimeyoutrytodotaskAtogetheryoureateachothersthroats,maybeyoucanarrangetodoothertaskswithhimorher.

Winter:Whatareyourthoughtsaboutpharmaceuticalapproachestomentalhealth?

Fredrickson:Idontdoresearchonpsychopharmacology,butmytake,simplyasaprofessionalinthefield,isthattherearecertaincircumstancesinwhichapersonhasnoinitialseedsfromwhichpositiveemotionscangrow.Thisconditioniscalledanhedonia.Drugtreatmentisoftennecessaryto

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getsuchpeopleoffrockbottom.

Itsalsotruethat60percentofpeoplewhoaregivenaplacebofordepressiongetbetter.Ithinkthatplacebosworkonpeoplewhodonthaveanhedoniawhostillhavesomepositiveemotions,likehope,fromwhichtheycanbuildapathtorecovery.

Winter:InspiredbyyourworkwithLosada,youvewrittenthatpeoplewhoflourishbecomebeautifullyunpredictable.Whatisthevalueofunpredictability?

Fredrickson:Actinginunexpectedwaysisnecessaryforgrowth.Nobodygrowsbydoingthesamethingeveryday.

Innaturalselectionrandomgeneticvariationleadstonewtraits,evennewspecies.Childrenarenotexactreplicasoftheirparents.Theresalwayssomerandomgeneticcombinationthatcanleadtonewskillsandattributes.SimilarlyIthinkthatbeingbeautifullyunpredictableisessentialforourindividualevolution.

Winter:Isthereonepositiveemotionthatseemstobemorebeneficialthanothers?

Fredrickson:No,allpositiveemotionsappeartogenerateequallygoodoutcomes.Therearecertainpositiveemotionsthatareeasiertoelicit,suchasgratitude,becauseitspossibletocultivateatanygivenmoment.Aweoramusement,ontheotherhand,requiresspecificsituations.

Winter:Howhasyourworkchangedyou?

Fredrickson:IgotintosciencebecauseImatypicalintellectual,ivorytowerpersonnotdrivenbyemotions,veryfocusedonachievementandsuccess.LivinginmyheadgotmethroughdifficulttimeswhenIwasyoungerandhelpedmebecomeagreatstudent.ButIthinkitdisconnectedmefrommyheart.Sothebiggestchangeformehasbeentorealizethatachievement,recognition,andsuccessarenoteverything.Ihaveworkaholictendencies,butmyworktellsme:Enjoythemoment.

Winter:Canyougivemeanexampleofatimewhenyouhadtodrawonwhatyouvelearnedinyourwork?

Fredrickson:ItookafacultyseminarinintegrativemedicineattheUniversityofMichigan.Theapproachwasexperiential.Wewereencouragedtoparticipateaspatients,toseeintegrativemedicinepractitionersourselves.Ithought,What?Youdontwantustojustreadaboutit?[Laughs.]ButIacceptedthechallenge.ThatyearIrealizedthatIwasfortyyearsoldandhadneverlearnedselfcare.Iknewonlyhowtowork,howtoachieve.TillthenIdlivedoffmyyouthfulenergyreserves.Butbyagefortythoseweredwindling.Iwascarryingextraweightfromhavinghadtwokids,andIhadworkaholichabitsandbadbackandjointpain.Ididntknowhowtogetwellexceptbypushingmyself,saying,Ineedtoworkharderatthegym.Ineededtolearnhowtotakecareofmyself.

Irealizedthatselfcareneededtobeguidedbypositivity.Lookingfornewwaystoexercise,Icameacrossadanceclassthatwasaboutbeingjoyful.Ittaughtmetoseebeingactiveaspleasurable.Beforethat,Ihadviewedexerciseonlyaswork,andIdalwaysgetboredandwouldntstickwithit.Now,becauseIcravethesheerjoyofmovement,Ikeepmoving.Ithelpedmelosethirtyfivepoundslastyear.

Asamother,Ihadtolearninalmostanintellectualfashionhowtotakecareofmykids.Iwasanextraordinarilyanxiousnewmom.Iwouldaskmyhusband,WhatdoIdowiththebaby?Andhed

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say,Ifyouwerethebaby,whatwouldyouwant?Hehadamuchbetterintuitionforparenting.Imluckytohavehadhimtoteachme.

Winter:Doyoutrackyourownpositivityratio?

Fredrickson:No,notformally.ButIdomakeaconsciousattempteachdaytocultivatemyownandotherspositivityandtoappreciatethepossibilitieslifehasgivenme,becauseyouneverknowwhenthenextblastofnegativitywillshowup.

Toaccompanythebook,Icreatedafreewebsitewherepeoplecantracktheirpositivity:PositivityRatio.com.Trackinghelpsyoutobecomemoremindfulofyoursourcesofpositiveandnegativeemotionsthesamewaythatkeepingafooddiaryhelpsyoubecomemoremindfulofyoureatinghabitsorabudgethelpsyoubecomemoremindfulofyourspending.Afteryougetafeelforitandyourhabitsarewhereyouwantthemtobe,youdontneedthetrackingtoolssomuch.Buttheycanbeagoodplacetostart.

Iwantedtowriteabookaboutthepositivityratiobecauseitssopractical.Itmovesthefindingsfromdescriptiontoprescription.Manyscientistsarehesitanttoprescribe,butitsnotaprescriptionforwhattothinkorwhattodo.Itsaprescriptionforhowtotellwhetherwhatyourethinkinganddoingismovingyouintherightdirection.

Winter:Areyouhappiernowthanyouusedtobe?

Fredrickson:Happierisnttherightword.IfeelImmoreawareandmoremindful,andIfeelmorealive,andIyearntokeepfeelingthisway.IhaveabetterappreciationofwhatlifecanbeandahumblenessaboutwhatIneedtodotofostergoodnessintheworld.Imastudentofmywork,notafinishedproduct.