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Many people from time to time feel blue, depressed, or anxious. For some people these emotions are a common experience. Whether depression or anxiety is familiar to you or a rare occurrence, it is helpful to have tools to pick yourself back up when needed.

Positivity Portfolio

One way to increase positive emotion is to create positivity portfolios for yourself. A positivity portfolio is a collection of items of your choosing that represent and remind you of a specific positive emotion. Each portfolio you create will represent one positive emotion. One portfolio may be on “serenity” another on “love,” etc.

Your positivity portfolio “container” may be a manila folder, a folder on an MP3 player, or a special box. Once you decide what positive emotion your first portfolio will represent for you, you can then fill your portfolio with items that lead you toward that positive emotion when you look at the items. For example, if your positivity portfolio is about “love” you might have in your portfolio:
A copy of a sweet email that you received from someone you love
Photos of loved ones
Love poems
Video clips that represent love to you
A love song
A lotion with a sent that makes you feel loved

Tips for creating and using your Positivity Portfolios:
You will want to ultimately make several positivity portfolios, for the various positive emotions you want to generate for yourself.
Be creative! If an item reminds you of the intended emotion, than it is fine to include!
Take your time when creating your portfolios. The creation process itself feels good!
Pull out one of your positivity portfolios when you feel the slighted hint of a negative emotion
Let your portfolios evolve – add and subtract items when necessary
Engage with your portfolios mindfully and with an open heart.

James Pawelski, director of education for the Master of Applied Positive Psychology at the University of Pennsylvania, came up with the idea of a positivity portfolio. This idea has now been researched by Barbara Frederickson of UNC Chapel Hill. Feel free to comment below and share how you have used your positivity portfolio(s).

Here’s to feeling good!

Deborah Barnett, Ph.D.