Louisa Jewell
Founder and President,
Canadian Positive Psychology Association
Stress is a universal challenge. Whether it stems from a demanding job, family obligations, or unexpected crises, finding effective ways to manage it is essential for our health and happiness.
One tool that has proven transformative for many is Barbara Fredrickson’s Positive Portfolio exercise, a practical strategy rooted in positive psychology.
As a well-being and resilience educator working with leaders and teams, I’ve witnessed firsthand how this exercise can help people shift their mindset, cultivate positive emotions, and reduce stress. Let me guide you through how to create your own Positive Portfolio to combat stress and restore balance in your life.
What is a Positive Portfolio?
A Positive Portfolio is a collection of items, memories, and experiences that evoke a specific positive emotion—such as joy, gratitude, or serenity—tailored to your needs. When stress looms, engaging with a Positive Portfolio designed to foster calm can significantly counterbalance negative feelings.
Research by Dr. Fredrickson shows that positive emotions broaden our thinking, enhance resilience, and undo the physiological effects of stress. By immersing ourselves in positivity, we activate what she calls the “undoing effect,” allowing our bodies and minds to recover from stress more effectively.
Here is a Step-by-Step Guide to Building a Stress-Relief Positive Portfolio:
- Identify Your Desired Emotion
Since you’re focusing on stress reduction, the goal is to cultivate calmness or serenity. Ask yourself: When have I felt deeply at peace? What brings me comfort or soothes me?
- Gather Meaningful Items
Select items that evoke serenity. This might include:
- Photos of tranquil places, like a beach or a serene forest.
- Quotes or poems that inspire calmness.
- Music or sound recordings, such as ocean waves or birdsong.
- Small objects, like a smooth stone or a scented candle, that you associate with relaxation.
- Songs that make you feel peaceful
- Curate the Experience
Assemble your portfolio in a way that’s easily accessible. It could be a physical box, a scrapbook, or a digital collection on your phone or computer.
- Engage with Your Portfolio Daily
Spend 5–10 minutes each day reflecting on your Positive Portfolio. Fully immerse yourself in the sights, sounds, and feelings it evokes. This practice can become a grounding ritual, especially during stressful times.
Why It Works
The Positive Portfolio exercise redirects your focus from stressors, to uplifting experiences. By engaging your senses and mind in positive stimuli, you lower stress hormones like cortisol and activate your body’s relaxation response.
Stress is an inevitable part of life, but it doesn’t have to overwhelm you. With tools like the Positive Portfolio, you can create a personal sanctuary of peace, even in the busiest of days.
To learn more, visit cppa.ca.
