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Learn how to change your situation for good.

Emotions are difficult to understand. I am going through a hard time right now. I feel worthless, alone, and without any help, affecting my social relationship and mental health. I have been here before, but now I recognize the situation and know what to do. 

I am deciding life for myself and finding my happiness. I am very family orientated, and I only think about how my decisions affect my family. However, in one of my conversations, someone told me that “nobody is going to come and solve your problems; you have to do it yourself” At that moment, I realized that I needed to be happy for myself even if those decisions affect other people.

I have so much to be grateful for. I want to live a happy life, and for me to live a happy life, I have to have complete control of my emotions. The worst thing a person could ever do is give away their emotional power to another person or group of people.

It does not mean we will never have negative emotions in life. Life is a rollercoaster full of surprises. We must promise to understand our feelings instead of running away from them. Both positive and negative emotions are essential in life, and we must experience them all. We have to remember the amount of time we spend experiencing positive and negative emotions. 

Therefore I am doing this exercise to help me organize my feelings and current situation.

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Photo by Manuela Adler on


To generate more positive emotions, you must generate possible ideas for increasing positive feelings daily. The following steps can be used to target the type of positive emotions experienced least often. That way, you will be aware of including those positive emotions in your daily activities. 

Step 1

From the list below, I was hoping you could look at it and pick which positive emotions you feel least daily. Choose one number to work with.

Types of Positive Emotion:

  1. Amused, fun-loving, or silly
  2. Awe, wonder, or amazement
  3. Grateful, appreciative, or thankful
  4. Hopeful, optimistic, or encouraged
  5. Inspired, uplifted, or elevated
  6. Interested, alert, or curious
  7. Joyful, glad, or happy
  8. Love, closeness, or trust
  9. Proud, confident, or self-assured
  10. Serene, content, or peaceful

Step 2

Write the three words from the number that you picked.

Step 3

Now that you have your three words take ten minutes or as long as you wish to analyze how you can increase the opportunities in your life to experience the three emotions. Let your mind wander, and don’t limit your possibilities. 

Possible categories for your ideas include:

▪ Activities that you already do but could do more often. Ex: every morning, you should write down three things you are grateful for. 

▪ New activities. Ex: going to the gym three times per week, Friday of museums 

▪ Changing your mindset about current activities. Ex: you can read more often or drink less alcohol. 

HELLORCH, REMEMBER TO WRITE DOWN YOUR IDEAS. You can select one or more positive ideas and activities this week daily. You may use these positive activities as a reward for acting in line with your goals and values. In other words, whenever you practice a positive emotion, you can think of small tips like watching television, buying a small gift, spending time with friends, etc. In any case, these activities should encourage positive emotions. I will keep you posted; let’s see how I feel in the coming weeks.

As always, with love,


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