The Power of Positive Emotions: Why They Matter More Than You Think

I recently came across an article on the Broaden-and-Build Theory of Positive Emotions that really struck me — this one from PositivePsychology.com.

It spoke deeply to my experience as a coach — how powerful the “small” emotions are in creating meaningful, lasting change. Joy, gratitude, curiosity, contentment… these aren’t just pleasant moments. They’re potent tools for transformation.

Developed by psychologist Barbara Fredrickson, this theory explains why positive emotions are so much more than good vibes. They open us up. They build us up. And they help us grow from the inside out.

Let’s explore why this theory matters — especially when you’re navigating change, healing, or looking to live a more emotionally aligned life.

🌱 What Is the Broaden-and-Build Theory?

The Broaden-and-Build Theory suggests that positive emotions do two key things:

1. They broaden your awareness, mindset, and behaviour in the moment.

2. They build your internal resources over time — things like emotional strength, connection, and wellbeing.

Whereas negative emotions like fear or anger narrow your focus to help you survive (think: fight, flight, freeze), positive emotions expand your perspective. They open the door to curiosity, creativity, and courage.

🌈 The Broadening Effect

Think about how you feel when you’re:

• Laughing with someone you trust

• In awe of nature

• Grateful for a kind gesture

• Feeling calm and safe

In those moments, you’re more open, more generous, and more creative. That’s the broadening effect in action. You’re not in survival mode — you’re in possibility mode.

This is something I see in coaching often. When clients shift from stress and emotional reactivity into even brief moments of peace or self-acceptance, they begin to see more clearly, dream bigger, and connect the dots more easily.

💪 The Building Effect

Over time, those positive emotional experiences build durable inner resources. Here’s what they help grow:

• Emotional resilience – the ability to bounce back and stay grounded through life’s challenges

• Social support – stronger, healthier relationships

• Physical wellbeing – reduced stress and better health outcomes

• Mental agility – more flexible thinking and decision-making

• Self-awareness – the emotional intelligence to know what you feel and need

These aren’t fleeting benefits. They accumulate and become part of who you are — a foundation for thriving.

🔁 The Upward Spiral

One of the most exciting aspects of this theory is the concept of the upward spiral.

Positive emotions don’t just feel good — they lead to more positive emotions. That’s how emotional resilience and wellbeing begin to spiral upward, building momentum over time.

✨ Joy can lead to connection

✨ Connection can lead to trust

✨ Trust can lead to courage

✨ Courage can lead to growth

And on it goes.

🌀 Coaching Through a Broaden-and-Build Lens

In my coaching work, this theory reinforces something I deeply believe: we grow best not through self-criticism or pressure, but through warmth, curiosity, and compassion.

Here’s how I bring this theory into sessions:

• We identify and expand positive emotional states, even the small ones

• We explore daily rituals that spark joy, gratitude, peace or play

• We track emotional shifts to build self-awareness and intentional action

• We practice holding space for positive emotion — not brushing it off, but honouring it as a source of wisdom and power

💬 Questions for Reflection

If you’re reading this and wondering how to apply it to your own life, here are a few gentle prompts:

• When was the last time you felt a sense of joy or peace?

• What small moments or experiences make you feel more like yourself?

• How might you create more space for those experiences each day?

💖 Final Thoughts

The Broaden-and-Build Theory reminds us that growth doesn’t always come from pushing harder — sometimes it starts with a moment of ease.

When we learn to honour our positive emotions, we don’t just “feel better” — we build the strength to navigate life with more grace, intention, and resilience.

These small emotional shifts create real change — from the inside out.

If this resonates with you, and you're curious about building your emotional awareness and resilience, I’d love to support you. Let’s connect.