How to generate positive emotions: 3 exercises proposed by neuroscience
There are different elements that allow us to achieve a greater wellness. One of them is through the generation of positive emotions such as gratitude, optimism and the hopeaccording to Teresa Torralva, neuropsychologist and president of INECO Foundationin his book Upgrade Cerebral.
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Working and training these emotions is of the utmost importance since they significantly influence our thoughts, which translates into the actions we carry out as a consequence of them. In turn, put into practice the positive emotions, It will lead us to generate thoughts that will be accompanied by facts with a positive impact and that, in turn, will contribute to our general well-being, minimizing the space for negative emotions.
exclusively for infobae, Ineco provided a series of exercises to promote and improve cognitive functioning. Here are some tips to cultivate and train the different positive emotions that exist.
It must be understood that it is directly related to the way we give meaning to daily events. This is how an optimistic person can have a completely opposite vision of a fact to that of a pessimistic person.
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Richard Davidson, PhD in Neuropsychology and affective neuroscience researcher at the University of Wisconsin-Madison, proposed the tool “my best possible self” to train optimism: the person must visualize and write about a future in which He has achieved all his goals. Practicing this exercise, for example, once a week, has shown positive results in the optimism and mood of the people who did it.
Another type of training in pursuit of achieving greater optimism is to record (mentally or physically) the positive events in the day, no matter how small, since they work as enhancers of positive thinking, focusing on the positive aspects of the day. a day.
The levels of this positive emotion can be improved through the development of different techniques, but the basics are needed: setting realistic goals in what is achievable (for example, setting as a goal the fact of adapting to a new job without major inconveniences) , addressing our goals in a practical way, (thinking of concrete ways to achieve those goals, facing the errors that arise and looking for the necessary alternatives), and believing in ourselves.
When we express and receive gratitude, our brain releases dopamine, serotonin, and norepinephrine, neurotransmitters that influence our emotions, our anxiety levels, and modulate immediate responses to stress.
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To practice gratitude it is very helpful to be grateful for the little things that surround us when we get up every morning. A procedure that can be used for gratitude training is: make a conscious pause and control your breathing (take a few moments where we are, and in what we are doing, to pause and breathe deeply, to calm the mind and be more connected with ourselves).
After we have relaxed, make a list of thanks, including all those people who supported us when we needed it most in past or recent situations.
Once the list is finished, read it silently for a few minutes. Just by contemplating what is written we will feel more grateful for the present time. When we meditate focused on gratitude, our inner strength begins to accentuate and we begin to feel more sure of ourselves.