When we hear about cognitive-behavioral therapy (TCC), we immediately think of strategies to reduce anxiety, depression or dysfunctional thoughts.
The TCC, however, is not just a tool to “put back in order” what is wrong: it can also become a path to cultivate positive emotionsdevelop inner resources and build resilience.
Emotions such as gratitude, hope, compassion are not only pleasant: they help us to better face the challenges, support us in difficult times and allow us to live with greater sense of connection and meaning.
In this article we will explore how positive emotions can be integrated into therapeutic work, and because they represent A powerful resource also in the treatment of psychological symptoms.
BecauseAnd positive emotions are important
What function do positive emotions have? It is not just a matter of “feeling better”: joy, curiosity, gratitude and serenity have an evolutionary and adaptive value.
According to the Broaden-and-Buit theory By Barbara Fredrkson (2001), these emotions expand the field of attention and stimulate the exploration of the environment, promoting the construction of cognitive, social and emotional resources.
In practice, those who regularly cultivate positive emotions tend to:
- develop more empathetic and satisfactory relationships;
- face problems with greater flexibility;
- support the motivation towards one’s objectives over time;
- Strengthen resilience, or the ability to “return to their feet” after a difficulty.
In clinical work, this means that enhancing positive emotions is not only a side effect of psychological improvement, but it can become an active part of the treatment.
Positive emotions, brain and neuroplasticity
What happens in the brain when we live positive emotions?
Neuroscientific research confirms that positive emotions have significant effects on the brain. Emotional states like gratitude and compassion They are associated with the activation of brain areas involved in affective regulation, social connection and in the sense of safety (e.g. medial prefrontal cortex, insula, limbic system).
Some research suggests that regular positive emotions are associated with an increase in functional connectivity between prefrontal and limbic areas, promoting neural resilience processes (Kok et al., 2013).
In addition, positive emotions can modulate the activity of the hypothalamic-pituitary-legal axis (HPA),), reducing cortisol levels and increasing subjective well -being.
In particular, frequent positive emotional experiences seem to stimulate the neuroplasticityor the brain’s ability to change its structure and function in response to experience.
This is a central aspect in TCC -based therapeutic paths: repeating intentional acts that generate positive emotions (such as taking care of themselves, cultivating relationships, appreciating the present) can help create new more functional neuronal connections, supporting change also in the brain level (Davidson & Mcewen, 2012).
The role of compassion in psychotherapy
Among all positive emotions, the compassion towards oneself It has a particularly transformative impact.
These are not self -indulgence or justifications, but the ability to deal with the same kindness and understanding that we would reserve for a friend in difficulty. According to Kristin Neff (2003), this attitude is associated with one Best emotional regulationat minor levels of anxiety and depression, and greater resilience.
In recent years, the Compassion Focused Therapy (CFT), developed by Paul Gilbert, deepened the use of compassion in the clinical field, especially in cases where shame, self -criticism or sense of inadequacy prevail. The CFT works on the activation of an emotional system oriented towards care and connectionopposed to that of the threat.
Through guided exercises – such as the display of the “compassionate item” or the “compassionate version of itself” – a stimulates a new way of relating to oneselfmore supportive and less judge.
This approach is perfectly integrated in the frame of the TCC, especially when the person struggles to experience positive emotions or blocks in change due to an autocritic excess.
Cultivate positive emotions: ideas in clinical practice
How can a therapeutic path promote positive emotions, in a structured and personalized way?
Here are some modalities used in the practice of the TCC:
- Positive guided images: The reference to pleasant memories or safe situations, with the use of sensory details, can help activate positive affective states, contrasting negative emotions such as fear or shame.
- Diary of nutritious experiences: note small or significant small moments every day (a chat, a kind gesture, a landscape) helps to train the gaze towards what works and recharges.
- Letter of gratitude: Writing to a person who has had a positive impact in his life (even without sending it) can activate deep connection and appreciation.
- Training all‘self -compression: in the presence of strong self -criticism or perfectionism, practices taken from the CFT can be introduced, such as “compassionate response” exercises or guided meditations to cultivate kindness towards oneself.
All these tools must be adapted at the moment and sensitivity of the person.
The point is not to force positive thoughts, but create New emotional spaceswhich allow you to access more functional and lasting resources.
Conclusion
Taking care of one’s positive emotions is not a luxury, but a concrete gesture of mental health.
It is not a question of ignoring the difficulties, but of building a solid emotional basis to deal with them with greater balance.
The TCC – also integrated with approaches such as the compassion focused therapy – offers practical tools, validated by research, to rediscover the resilience and live in a full and conscious way.
Positive emotions are like seeds: sometimes silent, but capable of germinating in unexpected moments. Training to recognize them is an act of trust towards our possibility of being well, really.
Bibliography
- Kok, Be, Coffey, Ka, Cohn, but, Catalino, Li, Vacharkulksemsuk, T., Algoe, SB,… & Fredrkson, BL (2013). How Positive Emotions Build Physical Health: Perceived Positive Social Connections Act for the Upward Spiral Bethaeen Positive Emotions and Vagal Tone. Psychological Science, 24(7), 1123–1132.
- Davidson, RJ, & Mcewen, BS (2012). Social Influences on neuroplasticity: stress and interventions to Promotes Well-Boing. Nature Neuroscience, 15(5), 689–695.
- Freddickson, BL (2001). The Role of Positive Emotions in Positive Psychology: The Broaden-and-Buit Theory of Positive Emotions. American Psychologist, 56(3), 218-226.
- Gilbert, P. (2009). The Compassionate Mind: a New Approach to Life’s Challenges. New Harbinger Publications.
- Hofmann, SG, Asnaani, A., Vonk, Ij, Sawyer, AT, & Fang, A. (2012). The EffectoCy of Cognitive Behavoral Therapy: A Review of Meta-Aalyses. Cognitive Therapy and Research, 36(5), 427-440.
- Neff, KD (2003). Self-compasion: an alternative conceptualization of a Healthy attitude Toward Oneself. Self and identity, 2(2), 85–101.
- Seligman, Mep, Steen, Ta, Park, N., & Peterson, C. (2005). Positive Psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410-421.
- SIN, NL, & Lyubomirsky, S. (2009). Enhancing Well-Boing and Alviating Depressive Sympetoms with Positive Psychology Interventions: in Practice-friendly Meta-analysis. Journal of Clinical Psychology, 65(5), 467-487.
