One easy strategy to undo negative emotions

A recent coaching session with a StriveStronger client reminded me of an old study (well oldish in terms of scientific literature anyway) that demonstrated that we can easily unravel the effect of negative emotions using strategies to provoke pleasure in our day to day lives.

So, what was this simple strategy I hear you say? Surly not watching social media videos or TV clops?

Researchers at the University of Michigan conducted 2 back-to-back studies with 170 university students where participants cardiac reactivity (calculated from heart rate and blood pressure changes) was measured whilst preparing to give a public speech, an activity known to be a significant stressor for most people. In this study, the most dominant emotion provoked by the speech preparation task was anxiety and this was associated with clinically significant increases in heart rate and blood pressure in participants (e.g., an average of 10 beats/min in heart rate and almost 20 mmHg increase in systolic blood pressure). Participants were then exposed to watching one of 4 videotaped film clips, each 100 seconds long and without sound, while their cardiovascular reactivity continued to be measured. The clips included:

• an amusement clip (a small dog playing with a flower),
• a contentment clip (ocean waves breaking on a beach),
• a neutral clip (an abstract dynamic display of coloured sticks piling up), and
• a sadness evoking clip (a young boy crying as he watches his father die).

The researchers looked at the average duration of cardiovascular reactivity for each of the four film groups. What they discovered was that the cardiovascular reactivity returned to pre anxiety levels much quicker following exposure to short videos that resulted in amusement or contentment compared to the videos that resulted in neutrality or sadness (see figure from the research paper).

Our take at StriveStronger

This study provides evidence that activities that promote both contentment and amusement can undo lingering negative emotional arousal in our daily life. The findings show how positive emotions help downregulate the potentially health-damaging cardiovascular effects that linger following negative emotions. This is important as while negative emotions are thought to promote survival in the moment of a threat, positive emotions may promote survival over the long run by incrementing the resources that we can draw on when facing later, inevitable challenges. However, it is when stress starts to overcome our internal resources and personal coping strategies that we then start to see the negative expression as stress turns to distress.

Other research has shown that finding a balance between positive and negative emotions is critical to positive adaptation and growth from daily life stressors and also contributes to how we tend to judge overall satisfaction with our lives.

Findings from this study would suggest that watching short videos of 1-2 minutes showing something amusing or relaxing can have positive effects on our wellbeing. Although there is an emerging body of evidence now demonstrating the potentially detrimental effects of prolonged time on electron devices social media on our wellbeing, it is good to see that short pleasurable video experiences can have such a positive wellbeing effect

At StriveStronger we believe that we should aim to purposefully engage in activities that promote contentment, amusement, and joy as often as we can throughout the day, and especially after challenging or upsetting times. When supporting clients plan their better week, we encourage people to ensure they “get at least 5 minutes of deep pleasure every day”. But if all you have is 1-2 minutes to try and unravel the effect to some stressors, this study would suggest that even this short time investment can have a profound effect on your wellbeing.   

Reference: Fredrickson, B. L., Mancuso, R. A., Branigan, C., & Tugade, M. M. (2000). The Undoing Effect of Positive Emotions. Motivation and emotion, 24(4), 237–258.

Read the full research paper here: https://doi.org/10.1023/a:1010796329158