The Positivity Ratio
सकारात्मकता अनुपात- बारबरा फ्रेड्रिकसन के द्वारा
कल्पना कीजिए कि आप एक पानी में उगने वाली लिली हैं। यह भोर का आरम्भ है और आपकी पंखुड़ियाँ आपके चेहरे के चारों ओर बंद हैं। आप केवल धुप का एक छोटा सा धब्बा देख सकते हैं । लेकिन जैसे-जैसे सूरज आसमान में चढ़ता है, चीजें बदलने लगती हैं। आपके चेहरे के आस-पास का अंधापन खुलने लगता हैं और आपकी दुनिया काफी हद तक फैल जाती है। आप और देख सकते हैं। आपकी दुनिया बड़ी है।
जिस तरह धूप की गर्माहट से फूल खुलते हैं, उसी तरह सकारात्मकता की गर्माहट हमारे मन और दिल को खोलती है। यह हमारे दृश्य परिप्रेक्ष्य को वास्तव में बुनियादी स्तर पर बदल देता है, हमारी सार्वजनिक मानवता को दूसरों के साथ देखने की क्षमता के साथ।
हम यह जानते हैं क्योंकि हमने ऐसे अध्ययन किए हैं जो इसे दिखाते हैं। [...] शोधकर्ताओं ने पाया कि जब आप सकारात्मक भावनाओं को प्रेरित करते हैं, तो लोगों के दिमाग तब भी उस संदर्भ को उठा सकते हैं, जब उन्हें इसे अनदेखा करने के लिए कहा गया हो। जब लोग तटस्थ या नकारात्मक भावनाओं को महसूस कर रहे होते हैं, तो वे संदर्भ को बिल्कुल नहीं देखते हैं।
इससे पता चलता है कि जब लोग सकारात्मक भावनाओं का अनुभव करते हैं, तो उनके पास एक व्यापक जागरूकता होती है - जो यह समझा सकती है कि जब लोग सकारात्मक थे तो उन क्षणों की स्मृति परिधीय विवरणों के लिए बेहतर क्यों है। सकारात्मक भावनाएं काफी हद तक हमें अधिक संभावनाएं देखने में मदद करती हैं।
लेकिन इन लाभों को पुनः प्राप्त करने के लिए हमें अपने जीवन में कितनी सकारात्मकता की आवश्यकता है - कितना पर्याप्त है? हमारे शोध ने निष्कर्ष निकाला है तीन-से-एक - हर नकारात्मक भावना के लिए कम से कम तीन सकारात्मक भावनाओं का अनुपात - एक सही अनुपात के रूप में कार्य करता है, जो यह निर्धारित करने में मदद करेगा कि क्या आप जीवन में क्षीण हो गए हैं, मुश्किल से पकड़े हुए हैं, या जीवित हैं, संभावना के साथ एक परिपक्व जीवन जीते है, या फिर आपका जीवन उल्लेखनीय रूप से कठिन समय के लिए लचीलापन लिए हुए है।
यह ध्यान रखना महत्वपूर्ण है कि अनुपात तीन-से-शून्य नहीं है। यह सभी नकारात्मक भावनाओं को खत्म करने के बारे में नहीं है। इस नुस्खे का एक हिस्सा यह विचार है कि नकारात्मक भावनाएं भी वास्तव में आवश्यक हैं।
एक पालों वाली नाव के रूपक पर विचार करें। पाल नाव पर विशाल मस्तूल है, जो पाल को हवा को पकड़ने में सहायता, और नाव को गति देने का काम देता है। लेकिन पानी की सतह के नीचे भारी लोहे का नौतल है, जिसका वजन टनों में हो सकता है। आप मस्तूल को सकारात्मकता के रूप में देख सकते हैं और नौतल को नकारात्मकता के रूप में । यदि आप नाव चलाते हैं, तो आप जानते हैं कि भले ही यह मस्तूल है जो पाल को पकड़ता है, परन्तु बिना नौतल के नाव आगे नहीं चल सकती; नाव बस इधर उधर बहती रहेगी या उलट जायेगी। नकारात्मकता, नौतल, वह है जो नाव को दिशाबद्ध और प्रबंधनीय रहने की अनुमति देता है।
जब मैंने एक बार दर्शकों के साथ इस रूपक को साझा किया था, तो एक सज्जन ने कहा, "आप जानते हैं, कब नौतल सबसे ज्यादा मायने रखता है? जब आप हवा की विपरीत दिशा में नौकायन कर रहे हों, जब आप कठिनाई का सामना कर रहे हों।" नकारात्मक भावनाओं का अनुभव करना और उन्हें व्यक्त करना वास्तव में कठिन समय के दौरान, या - विशेष रूप से - फलने-फूलने की प्रक्रिया का हिस्सा है, क्योंकि वे हमें उन कठिनाइयों की वास्तविकता के संपर्क में रहने में मदद करते हैं जिनका हम सामना कर रहे हैं। [...]
एक सूफी कहावत है: नकली सोने जैसी कोई चीज नहीं होती अगर असली सोना कहीं नहीं होता। तो हम बिना नकली सोने को जकड़ कर रखे, अपनी वास्तविक, सकारात्मक हार्दिक भावनाओं को कैसे महसूस कर सकते हैं?
मनन के लिए प्रश्न: आप इस धारणा से कैसे सम्बद्ध हैं कि नकारात्मक भावनाएं हमें 'कठिनाइयों के बारे में वास्तविकता के संपर्क में रहने' में मदद करती हैं? क्या आप उस समय की व्यक्तिगत कहानी साझा कर सकते हैं जब सकारात्मक भावनाओं ने आपके लिए अधिक संदर्भ और संभावनाएं खोली हो? आपको अपनी वास्तविक, सकारात्मक हार्दिक भावनाओं को महसूस करने में क्या मदद करता है?
Barbara Fredrickson is the Kenan Distinguished Professor at the University of North Carolina, Chapel Hill. She is also the author of Positivity. Excerpt above from this article.
SEED QUESTIONS FOR REFLECTION: How do you relate to the notion that negative emotions help us 'stay in touch with the reality of the difficulties we're facing'? Can you share a personal story of a time positive emotions opened up more context and possibilities for you? What helps you tap into genuine, heartfelt positive emotions without grasping for the counterfeit gold?
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15 Past Reflections
On Jul 24, 2020 Usha Shetty wrote :
Everything comes with a purpose. Night we sleep because it is dark. Darkness implies dark times of our life where we spend sleeping, which also means it is meant to rest. Rest our body,and organs, relaxing & calming our mind and soul. It also indicates a transition period from darkness to light. In turn sunlight brings energy, hope and a dream of a good day ahead.
I personally believe, every difficulty in my life made me think better and develop stronger version of myself. If I would not have faced difficulty, I probably might not understand the pain one goes through, and I would have been insensitive to their agony. Now I feel alive to understand and resolve others problem. I totally feel connected and exactly feel the feeling one undergoes.
There was a time I was shunned and I did not speak, for not 4 weeks or 4 months but for almost 4 years. Faced countless emotional difficulties. But with every difficulty it evolved me, and if one does not loose hope, work hard towards the po... [View Full Comment]
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On Jul 7, 2020 Ambika wrote :
We have chosen to occupythis physical body- which is born and hence has to 'Die'. We have chosen to be in this world of polarity.
At a personal level, I am eternally grateful to the times I do not have a migraine headache because I have experienced one. i am able to empathize with those who get a head ache. What if I have never experienced one? All the so called negative states we go through- loss, pain, disease....makes us sensitive, appreciative and ever grateful. Without a sunset how could I eulogize a sunrise? Negative and positive together creates light. when we are light beings both need to co-exist. Each adds value to the other. fake gold is shunned because i know the luster of real gold.It is the fake gold that adds value to real Gold.
At a personal level, I am eternally grateful to the times I do not have a migraine headache because I have experienced one. i am able to empathize with those who get a head ache. What if I have never experienced one? All the so called negative states we go through- loss, pain, disease....makes us sensitive, appreciative and ever grateful. Without a sunset how could I eulogize a sunrise? Negative and positive together creates light. when we are light beings both need to co-exist. Each adds value to the other. fake gold is shunned because i know the luster of real gold.It is the fake gold that adds value to real Gold.
1 reply: Love | Post Your Reply
On Jul 7, 2020 Ava Rindal wrote :
I love Awakin Weekly. It helps me to feel calm in a crazy world. However, the "positivity ratio" has been thoroughly debunked, the math upon which it relies was taken out of context and based on numerous theoretical and factual errors. The author of this piece has recanted her support and admitted she didn't understand the math the author of the original theory used. In any case, I thought you should know.
1 reply: Aryae | Post Your Reply
On Jul 7, 2020 Deborah watson wrote :
A philosopher I listen to states, " When you know what you don't want, you know what you do want". Emotions, for me, are a great way to show me where I am on my spiritual path. Am I heading towards joy or am I heading towards fear? Then my power of choice comes in and my opportunity to pivot or not.
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On Jul 7, 2020 Soulwing wrote :
When upbringing and childhood is good and full of love, you have a reservoir and you continueto collect and create positivity. Be kind and share with those who may, not of their own choice, have had the same childhood and share extra love and kindness their way.
1 reply: Usha | Post Your Reply
On Jul 7, 2020 Ken Elkind wrote :
Positive things will happen in one's life, when they become of our purpose of Grooving. Be the One!www.groovism.org provides The One!
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On Jul 7, 2020 Emilia wrote :
Actually very negative experiences are often also registered in great detail. Even the moments just before. There have also been studies that showed that happier people are less vigilant/ critical than people having 'a bad day', which results in lower scores on things such as problem solving. Seems like a fair trade-off.
I do think that if you don't experience negative emotions you are skipping out on the experience of being alive, of having a finite body, of loosing loved ones. Grief is the counterbalance to love in a way.
I do think that if you don't experience negative emotions you are skipping out on the experience of being alive, of having a finite body, of loosing loved ones. Grief is the counterbalance to love in a way.
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On Jul 7, 2020 Rajni wrote :
Without darkness sun has no value however there is no reason to keep ourselves in darkness. We need sleep to rest and recharge our battery but our main goal is to work efficiently and wisely during awake time. Positive Thoughts yields to positive results. Negative thoughts help us keep us move positivity to higher level when we replace it with appropriate positive thought.
I have been trying to think positively for last 12 years. It has simplified my life very much. I used to forget many things now I get prompts from inner voice. I am thankful to the universe for all the positive experiences in my life sending timely help from other, many a time miraculously. I tell others to think positively with stories and my experiences.
I have been trying to think positively for last 12 years. It has simplified my life very much. I used to forget many things now I get prompts from inner voice. I am thankful to the universe for all the positive experiences in my life sending timely help from other, many a time miraculously. I tell others to think positively with stories and my experiences.
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On Jul 4, 2020 David Doane wrote :
When light increases and when blinders open, vision expands. Opening one's mind and heart, one sees differently. Context seen is undoubtedly affected by what one is feeling. Emotions called positive help us see different possibilities than emotions called negative. I think the keel is just as positive as the mast. I think staying on course is related to all the 'parts' including the keel and the mast. Emotions are related to the person one is and experiences one has. Emotions are in response to being in touch, and if experienced as negative or positive they may help us stay in touch. Feelings considered negative likely result in narrowed awareness and feelings considered positive more likely widen awareness. The negative and positive definitely provide contrast -- and without the one you wouldn't know there is the other. Feeling satisfaction has prompted me to investigate further, expand my knowledge, and focus my vision which has opened up more context, more possibilit... [View Full Comment]
1 reply: Amen | Post Your Reply
On Jul 3, 2020 Jagdish P Dave wrote :
I have learned from my personal experience that life is not a straight line. It has curves, twists and turns. I have experienced negative emotions such as fear, depression and anger. They are not easy to control. Such negative emotions have made my life difficult. There are two ways of dealing with such negative emotions: denial,suppression or rationalization. The other way is to recognize them, and work on them or get professional help.
Some time ago I went for one week long silent retreat. The first two days were
difficult for me. I am not used to remaining silent for more than a day. It was a new and difficult experience for me. I felt restless, agitated, and bored. I accepted my difficult emotions and difficult times. After two days it was easy for me to remain silent. In fact I enjoyed the presence of silence and saw the value and power of silence. I spent a good amount of time on introspection and also seeing the peaceful beauty of nature. Silence opened up new doors of percepti... [View Full Comment]