Broaden and Build Theory (by Barbara Fredrickson)

Understanding the Broaden-and-Build Theory

The broaden-and-build theory, developed by positive psychology researcher Dr. Barbara Fredrickson, provides an uplifting framework for understanding human emotions. At its core, this theory suggests that positive emotions like joy, gratitude, and compassion have an expansive effect on our minds.

How Positive Emotions Broaden Our Awareness

When we experience positive emotions, research shows that our awareness broadens – we see more possibilities and become more open-minded. Think of a time when you felt really happy or inspired – your mind likely felt vibrant and creative during those moments.

Science supports that our mental scope expands during positive emotional states. Studies utilizing peripheral vision tasks demonstrate that people literally see more when they feel good. Brain imaging also shows heightened activity in areas linked to broadened thinking.

How Broadened Awareness Builds Resources

Why does broadened awareness matter? Because when we see beyond our usual mental repertoire, we start making new connections and gaining new skills. Over time, this builds personal resources like social support, coping strategies, and environmental knowledge.

Research reveals that regularly experiencing positive emotions predicts things like resilience to adversity, stronger relationships, and greater success in work and academics. By broadening our minds, positive emotions quite literally help us build resources for thriving.

Cultivating Positive Emotions Through Compassion

Knowing that positivity broadens and builds, how can we spark more positive emotions in our daily lives? One powerful way is by cultivating compassion – both self-compassion and compassion toward others.

Understanding Compassion

Compassion involves noticing another’s suffering, feeling moved by it, and desiring to help ease that suffering. Self-compassion simply means offering that same kind, connected awareness toward ourselves when we fail or suffer.

How Compassion Fuels Positivity

Research reveals that compassion boosts positive emotions in several ways. It helps us feel more socially connected, which is pivotal for wellbeing. Compassion also activates reward centers related to affiliation and caregiving. Furthermore, when we reassure ourselves or others with compassion, we soothe difficult emotions, freeing up mental space for positivity.

Practical Tips for Growing Compassion

We can nurture more compassion through simple daily practices like:

Talking gently to ourselves when we struggle
Consciously wishing others well
Spending time connecting with loved ones

As we open our hearts with compassion, research suggests we’ll tap into more positive emotions, broaden our awareness further, and build even more resources for health and happiness.

Frequently Asked Questions

What is the broaden-and-build theory?

The broaden-and-build theory suggests that positive emotions broaden our awareness and help us build personal resources like resilience and relationships over time.

How do positive emotions broaden our awareness?

Studies show our mental scope expands during positive emotional states – we become more open-minded, creative, and able to make new connections.

Why is a broader awareness useful?

Broadened awareness matters because it allows us to gain new skills, knowledge, and social connections. These resources enhance our ability to handle adversity and thrive.

How can compassion boost positive emotions?

Compassion helps spark positive feelings by activating neural networks related to caregiving, increasing social connection, and soothing difficult emotions to make mental space for positivity.

What are some simple ways to grow more compassionate?

We can nurture compassion through daily practices like talking gently to ourselves when we struggle, consciously wishing others well, and spending quality time with loved ones.