How Positive Psychology Can Help Us Cope in a Crisis

It is likely not to be the first thing that comes to mind for people facing adversity, and even under “normal” circumstances, positive thinking is often criticized as being “polyannish” or naïve. During a crisis, it seems even less likely to be helpful. However, proponents of positive psychology, like myself, would argue this is exactly when it’s needed most.

Positive psychology is the scientific study of what makes “life worth living.” It is the study of human thoughts, feelings, and behavior, with an emphasis on growth, development, and strengths. Research in this area has found that relationships contribute to our happiness more than almost anything else, that spirituality and work matter most when it comes to harnessing a sense of purpose, that empathy and compassion are just as important as critical thinking when it comes to decision-making, and that crises don’t reveal character, they create it.

With that in mind, knowing what matters most under “normal” circumstances can help guide our efforts during a crisis towards preserving those things first and foremost. During the COVID-19 pandemic, this can help boost resilience and reinforce the steps we take to support social distancing, protect the most vulnerable, have empathy and compassion for others who are suffering, to maintain a spiritual practice (of any kind), pursue activities (at home) that promote a sense of autonomy and competence, and maintain meaningful (albeit virtual) connections to others.

We know that “crisis builds character” and under the current crisis, we are learning to tolerate highly unpleasant and difficult disruptions to our daily lives, put faith in the healthcare and public health systems, trust our leaders, trust each other, and maintain a sense of stability and structure for our families. We are finding the courage and strength to endure, learning to deal with uncertainty and fear, and cope in the face of unprecedented change. However, as this crisis becomes chronic, adjusting to this “new normal” can take a heavy toll.

The ACE model is a tool used in psychology to maintain a positive mood and outlook, two factors critical in preventing the onset of depression. As the COVID-19 crisis continues, for some, feelings of helplessness may turn to feelings of hopelessness or even despair. “ACE” is an acronym and provides a framework for coping and maintaining a sense of emotional well-being.

1) A — Achievement: Strive to accomplish something, no matter how small or routine, each day. Create a To Do List each morning so you can have items to check off. This action in and of itself can help generate a feeling of productivity, as well as reinforcement and motivation, critical for maintaining a positive outlook.

2) C — Connection: Humans are social creatures by nature and maintaining meaningful relationships is crucial for emotional well-being. Isolation and loneliness are risk factors for depression, so connecting with others on a daily basis is important. Connecting with ourselves can also be beneficial. This can be strengthened through daily self-reflection or journaling, gratitude practice, compassionate self-talk, and meditation.

3) E — Engagement: Cultivating present-mindedness in our daily activities, even those which seem boring or uninteresting, can be helpful for creating a sense of engagement or enjoyment. When we bring our full focus to an activity it automatically becomes more interesting, as we may be experiencing it fully for the first time. Practicing active engagement or mindfulness every day will strengthen the reward center of your brain and preserve your ability to experience pleasure.

While “staying positive” may not be easy, by choosing to focus on the things that science tells us “matter most” and by making emotional well-being a priority every day, we significantly increase our chances of maintaining a sense of autonomy and optimism in the face of unrelenting uncertainty and adversity. These are key elements of adaptive coping under any circumstance.