Imagine a surprise celebration planned by a group of friends for someone’s birthday—let’s call him Alex. As Alex walks into the room, everyone yells, “Surprise!” Although most of us would feel surprised, our emotional responses may differ.
Scenario 1: If Alex interprets the surprise as “good, fun, or enjoyable” or as a joyful expression of love and appreciation from friends who went out of their way to plan a celebration, his emotion of surprise would be coupled with happiness and gratitude. In this scenario, Alex experiences joy, smiles, and expresses heartfelt appreciation. His positive interpretation of the event enhances his overall experience, creating a lasting, positive memory.
Scenario 2: Conversely, Alex may feel startled, uncomfortable, and disoriented by the surprise. This negative interpretation could overshadow the positive intention of the surprise, leading to a less joyful initial reaction.
How We Interpret Our Emotions
People are complex. There’s how you feel (essentially, a cascade of hormones and neurotransmitters), and then there are your judgments and reactions toward your feelings. As these two elements interact, your feelings can influence your thoughts, but thoughts also drive your feelings. The result is your emotional experience.‘It’s All Good’
As expected, the results showed that people who interpret positive emotions as good fare better psychologically. Interestingly, judging negative emotions as good, appropriate, or useful was also linked to better health. Contrastingly, those who interpreted positive or negative emotions as bad, inappropriate, or harmful had worse mental health.This tells us that when you’re feeling sad, although it’s probably not something you want to feel, it may nevertheless be beneficial to consider the utility of such a feeling.
Negative feelings can be like warning lights on a car. They allow you to notice something is awry and motivate you to take action. For instance, anger can be destructive, but it can also signal that we feel something is unfair, galvanize us to ask why, and motivate us to take steps to improve things.
Emotion Judgments and Health
What the “glass half full or empty” metaphor should tell us is that multiple perspectives are valid. However, those who view the glass half empty tend to see the downside to positive emotions (e.g., “I feel good now, but I don’t want to get carried away.”) or fail to see the upside of negative ones (e.g., “Now my day is ruined.”) and are more prone to lower levels of well-being.To tame our negative tendencies and enjoy better health, clinical psychology offers several relevant approaches. One is mindfulness, which emphasizes noticing what is happening in the present moment while avoiding passing judgment on it. Another is reappraisal, which involves reassessing or reinterpreting a situation to change its emotional effect; instead of viewing things as unfavorable, we can redirect our attention to positive or manageable aspects.
Lastly, loving-kindness and self-compassion exercises can also teach us to reinterpret the world and ourselves by cultivating more caring and nurturing attitudes that help us self-soothe, decompress, and rejuvenate.
So as you’re living life, notice how you respond emotionally to different situations and pause to look inward. We have some say in how we choose to interpret our lives and the emotions that color them. Savor the positive feelings and perhaps consider what you can learn from the negative ones.