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Positive Emotions: A Worksheet
Positive emotions are good for our minds and bodies. Making sure we have daily helpings of positive emotions is just as important as getting those daily helpings of nutritious vegetables and fruits.
It's easy to give ourselves experiences that boost our positive emotions. Positivity is fun to practice. It's also a great way to learn more about ourselves and what makes us tick. This worksheet will help you notice, track, and explore 10 common positive emotions.
Below are 10 word groups that describe positive emotions. For each group, think of an activity or situation that helps you feel one of those emotions. Write it in the space provided.
Next, put a star next to one or two positive emotions that you want to practice this week. Commit to doing something that will increase that positive emotion every day for a week. We've provided some examples to get you started.
1. JOYFUL (happy, glad, lighthearted, pleased)
"When I see my friends and we laugh and have fun together, I feel happy. I'll take time to laugh with my friends every day at lunchtime."
2. GRATEFUL (thankful, appreciative)
"When I take time to notice all my mom does to take care of us, I really appreciate her. To feel more gratitude this week, I can list the things I love about mom and why I'm lucky she's my mom. "
3. PEACEFUL (relaxed, serene, at ease)
"When I listen to classical music, I feel peaceful. I will listen to it for 15 minutes every night before bed."
4. INTERESTED (engaged, attentive)
"I feel totally interested when I am in my favorite class, science."
5. HOPEFUL (wishful, expecting good things)
"Before a game, I feel hopeful that we'll win. This week, I'll concentrate on that feeling of hope and expecting good things before I play."
6. PROUD (beaming, satisfied, confident, accomplished)
"I feel this way when I put my best effort into something. This week, I'll really focus on my homework and how I feel when I give it my best — even when it's not my top subject."
7. AMUSED (humorous, fun-loving, playful, silly)
"I am reading this book that makes me laugh out loud. Reading some of it every day is a way to get my daily dose of laughter and humor."
8. INSPIRED (creative, uplifted)
"I feel really inspired in art class. I can stop by the art studio at free period and work on something creative or I can make time to draw and doodle at home."
9. AMAZED (awed, part of something larger than ourselves)
"Looking at the sky is my favorite thing. The clouds, stars, planets, moon ... I feel I am a part of this whole incredible universe."
10. LOVING (loved, compassionate, caring, kind)
"Doing a kind thing for someone anonymously is a way I like to be caring. Every day this week, I'm going to find one person who looks like they could really use a boost and do something to help them."
Reviewed by: D'Arcy Lyness, PhD