OPTIMISTIC
Regulation Strategies
OPTIMISTIC
Journal Prompts for when you’re feeling optimistic…
Journaling helps reinforce optimism by documenting positive experiences, reflecting on personal growth, and providing a record of your hopeful outlook to return to during challenging times.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re feeling optimistic? Is this different than when you are not experiencing this feeling? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel optimistic – remember to revisit when you need a boost.
What needs or values are being threatened or fulfilled by this emotion? Explore the deeper needs, desires, or values that may be underlying the emotion you are experiencing.
How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
Describe a recent experience where you felt particularly optimistic. What factors contributed to this positive outlook, and how did it affect your actions and decisions?
Imagine your ideal future five years from now. What does it look like, and how do you feel about it? Write about the steps you can take to turn this optimistic vision into reality.
Think of a challenging situation you are currently facing. Write about how you can approach this challenge with optimism and what positive outcomes might result from this mindset."
TIP Inspiration and Motivation: Reading past entries about high-energy agreeable feelings can serve as inspiration and motivation during times when you may need a boost.
For professional success …
Visualization
Why It Works: Positive visualization helps you maintain a hopeful outlook by mentally rehearsing successful outcomes. This can boost confidence, reduce anxiety, and enhance performance.
How to Practice: Spend a few minutes each day visualizing your professional goals and the steps you’ll take to achieve them. Imagine overcoming challenges and experiencing success in vivid detail. This practice can increase your motivation and prepare you mentally for achieving your goals.
To enhance this feeling…
Savoring: Savor this emotion. Savoring involves fully appreciating and enhancing your high-energy agreeable emotional experiences. This strategy can help prolong and deepen this feeling. Discover the benefits and tips for practicing HERE.
Gratitude Practice: Cultivate a habit of gratitude by acknowledging and appreciating the positive aspects of your life and experiences. Practicing gratitude for as little as three times a week can help enhance your sense of optimism. Explore the benefits and tips for practicing HERE.
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.