The fine line between positivity and toxic positivity
- Hindu College Gazette Web Team
- 3 days ago
- 7 min read
INTRODUCTION:
“Good vibes only", a phrase often thrown around in our daily vocabulary, but is it always helpful to look at the bright side of life? While the concept of “positivity” has been commonly associated with ‘good mental health’, it may not always be beneficial to maintain an overly optimistic mindset.
The mental health of an individual plays an essential role in maintaining their overall well-being; it shapes their perceptions, thoughts, feelings and even responses in their day-to-day lives. Excessive amounts of positivity have an opposite effect, hindering the development of resilience of the individual, resulting in worse mental health outcomes. This article delves deeper into the concept of positivity and its toxic counterpart, also referred to as “toxic positivity”, and the impact it may have on our mental health. Furthermore, it provides certain strategies to encourage positive practices in our lives and eliminate their negative counterparts.
POSITIVITY AND ITS EFFECTS:
Positivity refers to maintaining a positive outlook on life itself. It involves indulging in positive thoughts, experiencing uplifting emotions such as happiness, joy or gratitude, as well as exhibiting behaviours like kindness and generosity (Moberl & Watkins, 2008). Positive thinking around the globe is believed to be a major contributor to good mental health.
Mental health is a broad concept that encompasses various aspects ranging from an individual's overall psychological well-being, interpersonal relationships, coping strategies, to even self-perception. It takes much more than the mere absence of psychological illnesses to maintain good mental health; rather, it refers to the presence of positive attributes such as emotional resilience and overall psychological well-being (Shoshtarirezvani et al., 2021).
The term ‘positive mental health’ refers to a state of well-being where an individual recognises their potential and is able to cope well with stress, and contribute to their life in a productive manner. Engaging in physical activity is a great contributor to maintaining positive mental health within individuals (Fredrickson, 2001). A study conducted among university students by Shazeen and Nadia implies that people with high levels of positivity are more strongly associated with components such as self-esteem and life satisfaction. Thus proving that, in general, positivity has a crucial part in the life of humans (Prinzing, 2021). These results have been generalised over multiple studies in the past. (Pressman & Cohen, 2005; Ostir, Markides, Peek, & Goodwin, 2001; Blanchflower & Oswald, 2007). It is also important to understand that in the rat race the society lives in, it is difficult to maintain an optimistic outlook in general.
STRATEGIES TO FOSTER POSITIVITY:
Being aware of strategies to enhance positivity in life is just as important. Using engagement coping techniques, for example, changing perception, planning time and seeking social support, greatly help in coping with stressors, specifically in adolescents. Enhancing one's problem-solving skills and cognitive restructuring is shown to be helpful in coping with stressful situations, in turn reducing depression rates. Studies have shown that problem-focused and emotion-focused coping strategies protect individuals from depression (Dafogianni et al., 2020). According to Wanjie and Quian, risk of depression is lower in individuals who receive adequate social support (Wanjie & Qian, 2018). Furthermore, studies have shown that those who indulge in mindfulness practices report higher levels of optimism compared to those who don’t (Laura G.K. et al., 2011). According to APA, mindfulness is described as awareness of one’s internal state and surroundings. To be mindful is to wake up and to recognise what is happening in the current moment (Germer,2004).
An additional method used to enhance positivity levels is catharsis. According to Aristotle, catharsis is the purging or purification of emotions, particularly negative ones, experienced by an audience witnessing tragedy, leading to a sense of emotional release. Indulging in catharsis can play a major role in helping individuals deal with difficult or painful emotions. While it is important for today’s society to indulge in optimism and practise positivity in their lives, what happens when these positive attributes and practices are overly done? This is when an individual indulges in what is called “toxic positivity”.
TOXIC POSITIVITY:
In simple terms, “Toxic positivity” refers to being excessively optimistic (Wibowo,2020, p. 1). After thorough analysis of multiple studies, toxic positivity can be formally defined as “the overgeneralization of the need to maintain a positive mindset, irrespective of the situation, while denying impending issues and having a denial attitude along with invalidation of unpleasant emotions.” It instils the belief that one should always be in a positive frame of mind, irrespective of the situation, which invalidates unpleasant emotions (Zukerman, 2021). Social media influence has immensely increased this phenomenon; influencers have created a notion that ‘positivity’ is the sole solution to all, by spreading phrases like “good vibes only” on various social media platforms (Chou & Edge,2012). A study conducted in the Middle East revealed that the cultural norms there do not encourage the display of negative feelings to preserve social harmony and uphold family honour (Dwairy,2006). These cultural expectations often build pressure on the individual to conceal their emotions and always appear positive to conform to societal norms, hence promoting toxic positivity (Ji et al.,2021). This may have adverse effects on mental health.
It is said that toxic positivity can cause more harm than good; an experiment conducted by Joanne Wood, W.Q. Elaine Perunovic, and John W. Lee demonstrates this. The result of this experiment showed that individuals who had low self-esteem reported a negative effect on their moods after repeating positive statements like “I am a lovable person.”(Wood et al.,2009). Similarly, due to the intense focus of toxic positivity on positive thoughts and emotions, it often results in encouragement of the suppression of negative feelings, leading to adverse psychological problems (Feltner, 2023). This suppression of emotions results in weaker social support, reduced closeness in relationships, a reduction in intensity of positive emotions and increased cardiovascular activity. This claim is supported by research conducted by Megan Spokas, Jane A. Luterek, and Richard G. Heimberg, who suggest that toxic positivity promotes suppression of emotions, which can lead to social anxiety (Spokas et al., 2008, p. 283). Research by Watson and Pennebaker (1989) indicates that there is a correlation between the frequency of suppression of emotions and the intensity of psychological distress experienced over time. Similarly, a study indicated an inverse correlation between suppression of emotions and level of psychological distress (Ji et al., 2021).
Many researchers also suggest that having an overly optimistic mind-frame can create a barrier in the acknowledgement of true emotions, leading to hindered emotional resilience and growth (Forgas,2013; Quoidbach et al.,2015). Research by Ehrenreich states that overemphasis on positivity can create a hindrance in the acceptance and resolution of true emotions. What would happen if these emotions aren’t properly expressed?
EFFECTS OF TOXIC POSITIVITY:
It has been observed that not expressing emotions results in decreased emotional resilience, elevated stress levels and has a negative impact on interpersonal relationships (Gross & John, 2003; Butler et al.,2003). If the suppression of emotions continues for a long duration, it can cause psychosomatic disorders, anxiety, depression, etc (Richards & Gross, 2000). A study on emotional restraint and harmony revealed that holding back of emotions is associated with increased intensity of symptoms of depression and anxiety (Zhou et al.,2015). Research by the American Psychological Association (2016) revealed that individuals who do not suppress their emotions and rather accept them tend to have lower stress levels and overall better mental well-being. Similarly, a study suggested that individuals who let themselves experience emotions like sadness without self-judgement have comparatively better emotional regulation and resilience (Zeidner, Matthews,& Roberts,2012).
STRATEGIES TO COUNTER TOXIC POSITIVITY:
Now that it is established that toxic positivity does more harm than good, it is important to know how to counter this phenomenon. A technique known as Mindfulness-based Stress Reduction (MBSR) allows individuals to acknowledge their thoughts and bodily sensations in the present without any judgment. This is quite helpful to counter toxic positivity (Kabat-Zinn, 2013). The individuals can also opt for emotional intelligence training, which involves activities like active listening, practising empathy, etc ( Hoe & Greulich-Smith,2022). Research has also proven CBT to be efficient for long-term mental health as it facilitates realistic thinking by taking into consideration both negative and positive aspects (Beck,2020).
In light of this information, this article ultimately summarises that positivity, while being widely known to foster a good state of mental well-being, is equally important to maintain an optimum level and distinguish it from its counterpart, toxic positivity. While a balanced level of optimism leads to the development of healthy coping strategies and can foster emotional stability and resilience, exceeding the optimum level of positivity can lead to psychological distress and suppressed emotions. Ultimately, understanding negative emotions and learning to accept them are crucial for an individual's overall well-being.
By Bhoomika Arora
Bhoomika Arora is a psychology student, curious about the subtle patterns of human behaviour and how they impact our lives.
References:
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