10 Ways to Increase Positivity

Many of us know someone who naturally sees the glass as half empty. The person who anticipates the worst, feels the weight of the day before it even starts, or struggles to notice small moments of brightness. And to be fair, life is hard. As therapists, we see every day how stress, burnout, grief, and daily pressures can shape our inner dialogue.

But there is also power in learning how to shift those internal narratives, even slightly. Research in cognitive behavioural therapy (CBT) and positive psychology shows that small, intentional changes in our thinking patterns can elevate mood, improve resilience, and strengthen our overall sense of well-being.

A Quick Moment of Awareness

Right now, pause for a moment.
As you read these sentences, notice where your mind is.

What were you thinking about just before this line?

Set that thought aside.

Now gently bring your attention to your lips.
Keep your jaw relaxed and your breath natural.
Then bring to mind a moment, a person, a place, a sound, or even a smell that has brought you genuine joy.

Hold that memory for a few seconds.
Then, without forcing anything, let your mouth stretch into a smile — even a subtle one.

Notice what shifts.

For many people, this small practice increases warmth, ease, or even a sense of groundedness. For others, the shift feels minimal — and that’s okay. Building positive emotion is not about pretending everything is fine. It’s about giving the nervous system brief opportunities to experience safety, connection, and joy.

As a trauma-informed clinician, I often remind clients that increasing positive emotion isn’t a natural switch for most people. Especially for those navigating anxiety, burnout, perfectionism, grief, or perimenopause — the nervous system can become trained to scan for danger more than delight.

This is not a personal flaw. It’s human biology.

But there are small exercises that can strengthen the brain’s ability to access positive emotion more often.

Evidence-Informed Ways to Increase Positive Emotion

These strategies come from CBT, DBT, mindfulness, and attachment-based research. They’re simple, accessible, and can be integrated into daily life whether you’re a busy parent, a professional in Kelowna, a millennial executive in Vancouver, or someone navigating burnout across Ontario or BC.

1. Watch something that makes you genuinely laugh

Laughter activates brain regions associated with social bonding and mood regulation.

2. Write down 5 good things that happened today

A daily gratitude list shifts attention toward what is working — a CBT technique shown to reduce anxiety and depressive symptoms.

3. Re-engage with a hobby that brings you joy

Novelty and pleasure stimulate dopamine, supporting motivation and emotional balance.

4. Spend time with people who energize you

Attachment research consistently shows that authentic connection increases emotional resilience.

5. Read something inspiring or uplifting

Your input shapes your inner world. What you consume matters.

6. Choose a board game or activity over passive screen time

Active engagement supports emotional presence and connection.

7. Practice brief moments of mindfulness

Even 60 seconds of regulated breathing can calm the nervous system.

8. Do one small act of kindness

Kindness increases serotonin and boosts your sense of purpose.

9. Count small blessings throughout the day

Micro-moments of appreciation cue the brain toward safety.

10. Move your body

Exercise remains one of the most effective mood-regulation tools we have. Even a short walk helps.

Start Small And Start Today

You don’t need to overhaul your mindset overnight.
You simply need tiny, repeatable actions that remind your brain it’s allowed to experience positive emotion.

Over time, these micro-shifts build new neural pathways. What feels forced at first eventually becomes natural — even effortless.

And if you’re noticing that it’s hard to access positivity right now, that’s also important information. It may be a sign of stress, burnout, grief, trauma responses, or hormonal changes such as perimenopause. You’re not alone in that.

If You’re Looking for Support

If you’re ready to explore coaching or therapy with a Registered Psychotherapist, we’re here to help.
Book a consultation with Real Life Counselling today and take the next step toward feeling more grounded, supported, and well.