How TO SMILE YOUR WAY THROUGH CORONAVIRUS: Evidence-Based Exercises To Promote Positivity

The last several months have been filled with difficulty and uncertainty for so many people around the world. Thanks to coronavirus, our lives have been upended in unimaginable ways: friends and relatives have been seriously ill (and many have died), businesses have closed, millions of people have lost their jobs, children are bemoaning the loss of their social lives, and parents who were already struggling to work from home suddenly became homeschool teachers / full-time social-distancing-entertainment coordinators.

How are you staying sane in the midst of this global pandemic? Have you moved past the grief of what has been lost? Do you appreciate the surprising benefits that have resulted from this unanticipated “life pause”? Are you making a daily effort to stay positive and resilient?

If you find yourself struggling to stay emotionally afloat, Positive Psychology expert Jordyn Feingold recommends implementing one or more of the practices below. I’ve implemented all three and can honestly say they’ve made a difference in both my day-to-day mood and my overall disposition. I hope you’ll try them and let me know if they work for you!


1. Three Blessings Exercise

• HOW: Each evening, write down three good things that happened that day and WHY those things happened. Repeat this every day for five days, choosing new blessings each day.
• WHY: Humans are evolutionarily wired to exhibit a “negativity bias” that causes us to focus on bad events or ideas instead of the good experiences in our lives. By consciously focusing on our blessings, we can begin to override our negativity bias and become more positive.
• WHY the WHY: When we write about WHY something good happens, we begin to notice patterns and take ownership of our experiences. Knowing that we have control over our happiness, even in the middle of a pandemic, is therapeutic and empowering.
• EXAMPLE: Tonight, my family enjoyed delicious salads with freshly picked tomatoes. Why? Because we used one of our homeschooling days to plant a vegetable garden. Fresh, ripe tomatoes are a favorite of mine, and knowing I can actually grow them makes me feel like a gardening rock star!

2. Character Strengths

• HOW, PART 1: Find out your personal character strengths by taking a short, free quiz at https://www.viacharacter.org/survey. This academic resource, provided by the Institute on Character (IOC) is based on studies showing that – around the world and in every culture – 24 core character assets exist. The survey calculates our “Signature Strengths” (in other words, the top 2-4 categories in which we excel).
• HOW, PART 2: Every day for one week, apply your top strength(s) in a new way.
• WHY: Studies have shown that people who complete this exercise experience increased happiness and decreased levels of depression for up to six months. Focusing on using our strengths in creative, new ways, takes the spotlight away from our weaknesses and allows to to take ownership of our successes.
• EXAMPLE: According to the IOC, one of my “Signature Strengths” is bravery, which they define as: “Not shrinking from threat, challenge, difficulty, or pain; speaking up for what’s right even if there’s opposition; acting on convictions even if unpopular; includes physical bravery but is not limited to it.” Over the past several months, I’ve practiced bravery by exercising my white privilege to speak up for my children and other POC. I’ve supported BLM rallies, signed petitions, volunteered for political candidates who are POC, spoken up when I see someone posting offensive remarks on social media (even if that person is a close friend or relative), and done my best to educate others about white privilege (even if they don’t want to hear it or don’t believe it exists). Doing at least one of these things every day makes me feel empowered and hopeful that my children will have a better future.

3. Savoring

• HOW: Make a conscious effort to deepen and prolong positive experiences in your life, whether those experiences are in the past (reminiscing), present (savoring the moment), or future (anticipation). Whether you’re savoring something simple, like biting into a delicious ripe strawberry, or complex, like planning a trip to Bali with your significant other, be deliberate in enjoying the moment.
• WHY: When we get wrapped up in our hurried lives and negativity biases, we don’t take the time to savor positive moments. Now, perhaps more than ever, we need to appreciate and find joy in moments large and small and take pleasure in anticipating future events. We may not know when our fabulous plans will come to fruition, but just making the plans allows us to feel a sense of power, control, and hope.
• EXAMPLE: I made a list of things I look forward to doing when the current quarantine and travel bans are lifted, including brunch with my girlfriends, a road trip to visit family, and a vacation to Disneyland. When making your list, allow yourself to visualize specifics and get excited about things to come!

Positivity exercises are not one-size-fits-all. Find something that nourishes your heart, whether it’s one of the above suggestions or a unique practice that works for you.

The coronavirus pandemic has upended our lives in so many ways, and its aftershocks will likely affect us for years to come. We can wallow in negativity or choose proactive positivity. I choose to smile, count my blessings, appreciate my strengths, savor the moment, and make the most of the situation. How about you?

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