The Benefits of Feeling Good and How to Reap Them

Emotional states are an overlooked resource in the workplace. How we feel affects how we work individually and together as well as our resilience to stress and our creativity. Unlike other resources to help our staff in these straitened times, positive emotional states are a zero-cost, renewable, source of energy. And they make a difference to those around us.

Did you know?

• That 20-30% of business performance can be determined by the mood of employees

• That back in the 1930s it was discovered that workers who experienced positive emotional states demonstrated an 8% increase in efficiency compared  to the output of workers in a negative emotional state

• That employees experiencing positive emotions are more helpful to customers, more creative, more attentive, and respectful of one another

• And that daily experience of positive emotions influences an individual’s readiness  to engage in particular organizationally beneficial behaviours (i.e. what we sometimes call organisational citizenship behaviours, beyond the constraints of our job description )

Did you also know?

• That Alice Isen and her colleagues found that positive emotions facilitated cognitive flexibility, intrinsic motivation, promoted patterns of notably unusual thought e.g. creativity, boosted receptivity to new information, and improved problem solving.

• And that furthermore, that they had an impact on social relations by facilitating inclusion, promoting helpfulness, generosity and social responsibility and reducing conflict.

• While Fredrickson and colleagues established, amongst other things, that positivity enables people to see new possibilities, bounce-back from setbacks, connect more deeply with others, and reach their potential.

So it seems feeling good can be good for us at work. In addition,

• Research highlights that resilient individuals use positive emotions in the face of adversity by finding positive meaning in ordinary events or within the event itself. This means that, even as everything looks gloomy, that can still appreciate the beauty of a sunset, or, they can extract some learning or benefit from the difficult situation if only ‘well, I won’t make that mistake again!’

• And also that, the cultivation of positive emotions such as compassion, courage, forgiveness, integrity, and optimism prevents psychological distress, addiction, and dysfunctional behaviour.

So how can we help each other feel better at work?

Cameron identified six key positive practices that correlate with reduced turnover, improved organisational effectiveness, better work environments and better relationships with management. These are: 

• Caring friendships

• Compassionate support for colleagues

• Fostering a culture of forgiveness

• Fostering respect, integrity and gratitude

• Inspiring each other at work

• Emphasis on meaningful work

In essence, how we relate to each other and how we work with each other. So how can we put that into practice?

Here are five ideas for how to create micro-boosts of positive feeling and energy

1. Sharing a joke or having a  laugh together

2. Cardio-vascular exercise, in my experience 20 minutes of swimming or circuits can do it

3. Meditation, personally l’m finding that the 55+ Pilates class induces a very zen-like state as I try to move muscles I didn’t know I had

4. Sharing a deeply meaningful conversation with a real connection, if only briefly

5. Being with your pet

And at the group level, in work

1. Asking each other positive questions; inquiring into the best of our work and steering away from the moan-fest

2. Constructively responding to each other’s good news

3. Bringing in unexpected treats (could even be healthy treats!)

4. Knowing three things about each of your colleagues’ out of work life, and finding a common point of connection

5. Celebrating everyone’s success as a group success, and group successes as everyone’s

 We can’t prevent difficult emotions like anger, jealousy, fear, stress, anxiety and so on from arising. And as has long been established they have their psychological role: calling attention to a need for help; telling us there is something we aren’t happy about that we need to address; giving us energy to stand up for ourselves, or allowing us a cathartic moment. And no one is saying we should deny, suffocate at birth or otherwise suppress these feelings. But when they have served their purpose and we need to move on, we sometimes need someone to help us do that.

 Other times, it’s just good to experience a blip of positivity, and look at all the benefit it brings.

With great thanks to Suzy Green, Michelle McQuaid, Alicia Purtell and Aylin Dulagil for much of the information above which I cribbed from their excellent chapter ‘The psychology of positivity at work’ in Lindsay Oades, Michael Steger, Antonella De Fave and Jonathon Passmore’s excellent book The psychology of positivity and strengths based approached to work’ published by Wiley Blackwell in 2017.

Other Resources

Sarah Lewis is the owner and principal psychologist of Appreciating Change. She is author of ‘Positive Psychology at Work’ and ‘Positive Psychology and Change’ both published by Wiley. She is also the lead author of 'Appreciative Inquiry for Change Management'.

See more Positive Psychology articles in the Knowledge Warehouse.

APPRECIATING CHANGE CAN HELP

Appreciating Change is skilled and experienced at supporting leaders in working in this challenging, exciting and productive way with their organisations. Find out more by looking at how we help with Leadership, Culture change and with employee Engagement.

For further information on these alternative approaches to change, please contact us or phone 07973 782 715. A selection of strength card packs are available from our online store.

If you want to know more about implementing approaches and processes that positively affect people’s happiness, engagement, motivation, morale, productivity and work relationships, see Sarah’s positive psychology books

Did you know: seeking happiness can make people unhappy?

While we recognise that in general happiness is a crucial ingredient of well-being and health, happiness is not valued to the same extent by everyone. For some people it is a ‘nice to have’ while for others it is the stuff of life, a state to which they constantly aspire. Goal pursuit theory suggests that if we value something and actively pursue it we should experience more of it. So if we value happiness and pursue it, so we should experience more of it.

However, there is a sting in the tail. The more highly we value something, the higher the standards are likely to be against which we evaluate our achievement of it. So, for instance, if I value academic excellence and strive hard to achieve it, I’m not going to be very satisfied with just a ‘pass’ grade – it hasn’t met my standards of a great mark.

Importantly, while my disappointment with my mark doesn’t change my mark, if my goal is to achieve happiness, my disappointment with the level of happiness I am experiencing DOES affect my level of happiness. To be disappointed is incompatible in the moment with feeling happy. Of course, expectations are context specific: most people don’t expect to feel happy at a funeral, but might well expect to feel happy at a party. 

If I’m at a party and DON’T, as I expected I would, feel happy, then I am likely to feel disappointed. And the feeling disappointed will lower my happiness. If I had not had any expectations of feeling happy then I wouldn’t feel disappointed by not feeling happy and, paradoxically, might actually feel happier than the disappointed person!

In other words, by valuing happiness very highly, and making it a goal and measure of value, we product the very circumstances that raise the likelihood of disappointment and adversely affect our chances of achieving happiness: The pursuit of happiness may cause decreased happiness.

Considering all this, Mauss, Tamir, Anderson and Savino (2011) concluded ‘that valuing happiness is not necessarily linked to greater happiness. In fact, under certain conditions the opposite is true. Under conditions of low (but not high) life stress, the more people valued happiness, the lower were their hedonic balance [ratio of positive to negative emotional states], psychological well-being, and life satisfaction, and the higher their depressive symptoms.’

In short, an overly focused pursuit of happiness is unlikely to lead to greater happiness. We need to recognize that we experience all sorts of emotions and while happiness can be encouraged by the way we live our lives it can’t be produced to order: it is not a guaranteed outcome of any activity. 

I wonder if the reported huge increase of reported depression in the world is in any way related to this strange paradox. Have we somehow, with our twenty-first century interest in and emphasis on happiness, raised expectations about how much happiness people should feel, maybe even to the extent that all non-happy feelings are experienced as strong failure and disappointment? My mother used to say to me ‘I don’t mind what you do (as a career she meant) as long as you are happy.’ For her happiness was the goal and measure of success. Even then I struggled to understand the advice as I didn’t understand how to ‘be happy’ I didn’t know what made me happy. Finding that out has been a life-long journey.

My father, conversely, pointed out to me long before it became a poster slogan, ‘happiness is a journey not a destination’, or to paraphrase John Lennon ‘Happiness happens while you are concentrating on something else,’ or finally my own thoughts: happiness is a happy by-product of the life lived and the choices made. 

This article is based on the research and article byMauss, Tamir, Anderson and Savino (2011) Can seeking happiness make people unhappy? Paradoxical effects of valuing happiness. Emotion, Vol 11, No. 4, 807-815

Did you know? Build in Wellbeing from the beginning

Lots of people feel instinctively that happiness and wellbeing at work must be important. But are they a business necessity or a ‘nice to have’. Surely it makes more sense to ensure your business is profitable and thriving before you start worrying about how people feel?

Increasingly research suggests that investing in employee wellbeing by ensuring positive work relationships, an emphasis on strengths-based development, and worker happiness has productivity pay-offs. So why delay, start promoting positive psychology practices at work today!

Our happiness and wellbeing is at least partly within our control - and it matters!

Here is a selection of evidence-based support for the promotion of positive psychology e.g. happiness and wellbeing at work. It is clear from the evidence that a large component of the happiness we feel is within our control, and that many, more than 50% of the population, are functioning at a less than optimal state. And that our emotional state affects our performance and productivity at work:

1)    40% of the variation we experience in our sense of happiness, compared to others, is within our control. 10% is due to circumstances beyond our control and 50% due to our genetic make-up and inheritance which dictates our set point of happiness. Our 40% is influenced by ‘intentional activity’. In other words we can affect the happiness of ourselves and others. The research behind this assertion is based on twin studies (the genetic component) and the long-lasting effect of changing circumstances on happiness levels (the circumstances) leaving 40% of the variation due to individual actions.

2)    54% of Americans are ‘moderately mentally healthy’ meaning they aren’t mentally ill but they lack great enthusiasm for life and are not actively and productively engaged with the world. 11% languish – just above clinical depression.

3)    Exercise can be as effective at treating clinical depression as medication, and have an effect for longer.

4)    People whose managers focus on their strengths as 2.5x more likely to be engaged at work than those whose managers focus on their weaknesses.

5)    Highly engaged employees take, on average, 3 sick days per annum, actively disengaged employees , 6+ per year.

6)    The least happy employees average 6 days absence a year, the most happy 1.5, in the UK and USA. Liking your colleagues produces the same absence correlation.

7)    Engaged employees give 57% more discretionary effort at work.

8)    Doctors in a positive mood before making a diagnosis make the correct diagnosis 19% faster than those who were in a neutral state.

9)    In a major fast food company an intervention to reduce management turnover (the retention of managers being a major problem for this sector) the approach using AI led to a retention rate 30% higher than when problem-solving techniques were used.

10) The happiest people at work are 180% more energised than the unhappiest, they contribute 25% more and achieve their goals 30% more. They are 47% more productive meaning they are contributing a day and a quarter more than their least happy colleagues per week.

11) The most happy are 50% more motivated than the least happy. 

12) People who are happier are 25% more effective and efficient than those who are least happy.

13) Feelings and behaviour are contagious: negative behaviour has a ripple effect to two degrees, but positive behaviour can reach to three degrees.

14) The more you want recognition, the less you want money in its place.

15) We lose 40% of our productivity flip-flopping between tasks – three lost hours in a typical 8-hour day.

Sources

These findings are collated from various sources, including particularly the work of Pryce-Jones and Lyubomirsky.

Other Resources

Sarah Lewis is the owner and principal psychologist of Appreciating Change. She is author of ‘Positive Psychology at Work’ and ‘Positive Psychology and Change’ both published by Wiley. She is also the lead author of 'Appreciative Inquiry for Change Management'.

See more Engagement, Leadership Skills, Performance Management and Positive Psychology articles articles in the Knowledge Warehouse.

APPRECIATING CHANGE CAN HELP

Appreciating Change is skilled and experienced at supporting leaders in working in this challenging, exciting and productive way with their organisations. Find out more by looking at how we help with Leadership, Culture change and with employee Engagement.

For further information on these alternative approaches to change, please contact us or phone 07973 782 715. A selection of strength card packs are available from our online store.

If you want to know more about implementing approaches and processes that positively affect people’s happiness, engagement, motivation, morale, productivity and work relationships, see Sarah’s positive psychology books

Bite - Sized Positive Psychology: The success round

Much research has now confirmed happiness has many benefits. One easy way to use positive psychology to bring these benefits into the work place is by opening a meeting with a ‘success round’. All too often in meetings we plunge straight into the business of the day. Starting the meeting by giving people a chance to share a recent success not only boost people’s mood in the moment, it also prepares them to engage more productively with what ever is to follow. As an added bonus,  we learn lots about what makes our colleagues tick.

The exercise is very easy. Essentially as you open the meeting you say something like:

‘Before we plunge into the agenda, let’s just take a few minutes to reflect on what is going well at the moment. What I’d like is for us all to take a moment to think of a recent success we’ve experienced at work. It doesn’t have to be anything huge, just something that gives you a little glow of achievement or success. Then I’d like us to share them.’

Depending on the size of your group you can do this as a whole round, or just ask people to do it in threes or fours and then share a few examples across the groups.

What you do next is up to you. You could just say

‘thank you, its great to hear so many good things are happening even as we ….(are experiencing challenges of some nature)’

Alternatively you might ask:

 ‘Who else needs to hear about any of this good news and how can we do that?’

Or:

 ‘So what have we just learnt about ourselves?’

You may have other ideas of how to build on what you hear.

Either way you should find that the meeting goes a little better for this early investment. And over time you may notice that people start noticing their ‘reasons to be cheerful’ more of the time, ready to bring them to your meeting, and that in turn the group’s sense of themselves becomes more positive.

Other Resources

More on using Appreciative Inquiry and other positive psychology techniques at work can be found in Sarah’s book Positive Psychology at Work.

See more How To articles in the  Knowledge Warehouse.

APPRECIATING CHANGE CAN HELP

Appreciating Change is skilled and experienced at supporting leaders in working in this challenging, exciting and productive way with their organizations. Find out more by looking at how we help with Leadership, Culture change and with employee Engagement.

For further information on these alternative approaches to change, please contact us or phone 07973 782 715

Why We Should Cultivate Gratitude In Our Leaders – Particularly In Difficult Times

One might have thought that the expression of gratitude was for the benefit of the recipient, to feel acknowledged and affirmed in their generous act: possibly so. However the experience of gratitude also brings great benefit to the donor, and some of those benefits can be seen to act as an inoculation against the dangerous seductions of privilege, power and position.

 Gratitude is an acknowledgement that we have received something of benefit from others. The grateful person reacts to the goodness of others in a benevolent and receptive fashion. Classically it was considered to be the greatest of the virtues. However, like all virtues, it needs to be cultivated. Resentment at the good fortune of others and a sense of personal entitlement seem to come more easily to us. So why bother to cultivate a sense of gratitude? What are the benefits? And why might it be especially beneficial to leaders to experience gratitude?

1. Gratitude enhances resilience and coping abilities

Counting one’s blessings in time of stress is a well-known coping mechanism. Such behaviour works by helping to facilitate a switch of attention from the negative and depressing in any situation to the positive and encouraging. It helps people switch into a more positive mental state, which in turn makes it more likely they will be able to adopt a pro-active adaptive coping mode following some set-back.

Specifically feeling gratitude makes it more likely that someone will be able to seek social support from others and that they will be able to positively reframe the situation (finding the silver linings). Gratitude has been found to be a key component of promoting post-traumatic growth rather than post-traumatic stress. And it plays a key part in determining transplant surgery post-operative quality of life. Experiencing gratitude was a key component affecting resilience and post-trauma coping for American students in the aftermath of the shock and horror of 9/11. All in all the evidence is fairly strong that the experience of gratitude promotes adaptive coping and personal growth following setbacks or trauma.

Leadership can be a stressful process: a degree of resilience is a requisite for the job these days. Cultivating a sense of gratitude for the good things going on and the benefits others bring will promote greater resilience, better coping, better mental and physical health and personal growth and renewal.

2. Gratitude builds and strengthens relationships

Feeling grateful encourages people to consider ways to reciprocate the goodness or kindness they have received. Such reciprocal behaviour builds social bonds, creating a mutually reinforcing positive cycle of expression and acknowledgement of interdependency. It enhances trust. In addition grateful people are attractive to others; being found to be extraverted, agreeable, empathic, emotionally stable, forgiving, trusting and generous. Gratitude is associated with empathy, forgiveness and a willingness to help others. These things inspire loyalty and commitment amongst other things. Gratitude is a vital interpersonal emotion, the absence of which undermines social harmony.

Leaders can’t do it on their own whatever the myth of hero leadership might suggest. Healthy relationships are key to organizational success. Leaders get things done through other people. Leaders need enthusiastic, committed, loyal and responsive team members and followers. Being grateful, recognising other’s benevolence, and reciprocating in kind help to build these essential social bonds and enhance organizational social capital.

3. Gratitude helps develop flourishing organizations

Cameron discovered that an emphasis on, and prevalence of, virtuous behaviour is a defining feature of flourishing organizations and positive leadership. Gratitude acts to motivate virtuous behaviour, that is, action taken to benefit others. Gratitude acts as a benefit detector making it more likely that opportunities to express appreciation and gratefulness will be spotted. Expressing gratitude reinforces pro-social behaviour while feeling grateful motivates pro-social behaviour. In this way gratitude is a motivating and energising emotion, not just a passive pleasant feeling. The benefits of gratitude can be far reaching. Acts of gratitude can stimulate virtuous circles of generous and grateful behaviour as the recipient of benefit is inclined to pass it on i.e. to do someone else a favour.

Leadership is all about cultivating and creating productive working environments. Virtuous circles of self re-enforcing beneficial behaviour that smooth organizational life and facilitate the effective transfer of skills and resources through acts of helping, the exercise of patience and forgiveness, and the expression of gratitude help to increase organizational capability without increasing hard cost.

4. Gratitude increases goal attainment

Interestingly gratitude appears to enhance goal achievement. Often the assumption is that a state of gratitude might induce passivity and complacency. However the limited research evidence available suggests that gratitude enhances effortful goal striving. One would imagine this is a product of the well-researched benefits of positive emotions in general: greater creativity, sociality, tenacity and so on.

Leadership is, amongst other things, about goal attainment. It seems that cultivating an attitude of gratitude in the process of goal striving, rather than giving into emotions of frustration and blame, aids goal achievement.

5. Gratitude increases personal wellbeing

Gratitude acts as a vaccination against envy. Envy is a negative emotional state characterized by resentment, a sense of inferiority, longing and frustration. It creates unhappiness and mental distress. Gratitude directs attention away from material goods more towards social goods. Grateful people appreciate positive qualities in others and are able to feel happy over their good fortune. They are also less likely to compare themselves unfavourably with people of a higher status. By encouraging a focus on the positive and beneficial in the present moment, gratitude also seems to protect against the damaging effects of regret.

Grateful people are concerned with the wellbeing of others, both in particular and in general. This focus helps them fulfil the basic needs for personal growth i.e. relationships and community.  They are less likely to define success in material terms. Materialism is damaging to subjective wellbeing and it is correlated with many things unhelpful to leadership such as less relatedness, less autonomy, and less competence.

 Leaders often compete in a world where advancement and success are measured by the trappings of material possession: salary, office space, houses and cars. Given our straitened times and the shift in many sectors from a sense of abundance to one of scarcity – less promotion, less bonus payments, less corporate benefits – cultivating increased gratitude may help inoculate against the corrosive emotions of entitlement, resentment and envy.

Gratitude is the mindful awareness of benefits in one’s life. It seems that counting one’s blessings on a regular basis really does help with overcoming the vicissitudes of life and with maintaining optimal personal functioning. For those in leadership positions the benefits can expand to increase organizational functioning. Feeling gratitude doesn’t come easily to many of us, but the evidence is mounting that the benefits it brings are worth the effort it takes to cultivate a grateful outlook on things.

Further reading

Emmons R and Mishra A (2011) ‘Why gratitude enhances wellbeing: what we know, what we need to know’, in Sheldon K, Kashdan T, Steger M (eds) Designing positive Psychology.

Other Resources

More on using Appreciative Inquiry and other positive psychology techniques at work can be found in Sarah’s book Positive Psychology at Work.

See more about Positive Emotions in the  Knowledge Warehouse.

Appreciating Change Can Help

Appreciating Change is skilled and experienced at supporting leaders in working in this challenging, exciting and productive way with their organizations. Find out more by looking at how we help with Leadership, Culture change and with employee Engagement.

For further information on these alternative approaches to change, please contact us or phone 07973 782 715