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Positive Emotions: List, 90+ Examples, Theories, & Tips​

By Tchiki Davis, MA, PhD
What are positive emotions, what are the theories behind positive emotions, and what are some examples of positive emotions? Get a list and learn all about positive emotions here.
Positive Emotions: List, 90+ Examples, Theories, & Tips​
*This page may include affiliate links; that means I earn from qualifying purchases of products.
Positive emotions are one of the most enjoyable parts of being alive. But what exactly are positive emotions? What effect do they have on our lives? And how can we experience more of them? In this article, we'll dive into positive emotions to learn more about the theories behind positive emotions and the experience of specific positive emotions.
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What Are Positive Emotions? (A Definition)

Positive emotions can be defined as pleasant multicomponent response tendencies. They are multicomponent because they involve more than just our internal feelings; they also include changes in our nervous system, hormones, facial expressions, thoughts, and more (Fredrickson & Cohn, 2008).

It's thought that the purpose (or function) of positive emotion is to facilitate approach behavior—it leads us to pursue things and move out into the world versus withdrawing (which is what sadness and anxiety lead us to do). Other people suggest that our experience of pleasantness is simply a mental assessment of our rate of goal attainment compared to our expected rate of goal attainment (Fredrickson & Cohn, 2008).

Positive emotion versus sensory pleasure and positive mood
Positive emotion is different than sensory pleasure (which is more about sexual pleasure, satisfying hunger and thirst, or remedying pain). Positive emotions are also distinguished from moods. Compared to moods, positive emotions generally arise as a result of some experience, they are short-lived, and they are closer to the forefront of our consciousness (Fredrickson & Cohn, 2008).

Types of positive emotions
All emotions are thought to exist on a continuum from very pleasant to very unpleasant (Fredrickson & Cohn, 2008). That being said, we use labels or adjectives to help communicate and understand our emotions. So I might say "I'm happy" or I might say "I'm sad" to indicate where I am on a continuum from pleasant to unpleasant emotion.

To better understand positive emotions, we also often think of positive emotions as either high-energy (e.g., excitement, joy) or low-energy (e.g., calm, content). Americans tend to value high-energy positive emotions more highly than low-energy ones (Fredrickson & Cohn, 2008). However, we also tend to be more motivated to get rid of bad experiences, like stress and anxiety, than increase good experiences. That means we also innately understand the benefits of low-energy positive emotions such as calm and relaxation.
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The Importance of Positive Emotions

Positive emotions have been shown in research to contribute to all sorts of positive outcomes including longevity, improved immune function, less pain, and of course, improved well-being (Fredrickson & Cohn, 2008). Researchers may even use positive emotions as their measure of happiness, that's how closely related these things are. Indeed, positive emotions are considered essential for happiness, thriving, and flourishing.

Positive Emotions Ted Talk: ​The Positive Effects of Positive Emotions

Examples of Positive Emotions

There are lots of different positive emotions. And being able to identify a variety of emotions—also known as emotional granularity—can be good for our well-being. So here are some examples of positive emotions according to the emotion circumplex theory (Russell, 1980).

Examples of high-energy positive emotions:
  • Excitement. A feeling of great enthusiasm and eagerness.
  • Delight. To take great emotional pleasure in something.
  • Astonishment. A feeling of great surprise and wonder.
  • Happiness. Feeling or showing pleasure or contentment.

Examples of low-energy positive emotions:
  • Pleased. A feeling of pride or satisfaction.
  • Content. A state of happiness and satisfaction.
  • Relaxed. A state of being at rest or at ease.
  • Calm. Not excited or upset.

More examples of positive emotions
Here are more examples of positive emotions drawn from the Positive Affect Negative Affect Scale (PANAS), a commonly used measure of emotions (Watson, Clark, & Tellegen, 1988).
  • Enthusiastic
  • Interested
  • Determined
  • Inspired
  • Alert
  • Active
  • Strong
  • Proud
  • Attentive
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List of Positive Emotions

There is some question about where positive thoughts end and positive emotions begin. For example, gratitude is often considered to be a positive emotion, but can gratitude even exist without some type of thought? Rather than worry about where the line is between positive thought and positive emotion, we opted to provide an inclusive list of positive emotions. Some of them may involve more thoughts while others may seem to be more exclusively emotional. Where you draw the line is up to you.

Positive emotion list
  • acceptance
  • admiration
  • adoration
  • affection
  • amazement
  • amusement
  • anticipating
  • assertive
  • attentive
  • attraction
  • awe
  • bliss
  • brazen
  • calm
  • carefree
  • caring
  • cheeky
  • cheerfulness
  • comfortable
  • confident
  • content
  • courageous
  • curiosity
  • cynical
  • delighted
  • determined
  • dominant
  • driven
  • eagerness
  • ecstasy
  • elation
  • empathy
  • enchanted
  • enjoyment
  • enlightened
  • enthusiasm
  • epiphany
  • euphoria
  • excitement
  • expectancy
  • fascination
  • focused
  • fondness
  • friendliness
  • glee
  • gratitude
  • happiness
  • hope
  • humility
  • infatuation
  • insightful
  • interest
  • intrigued
  • joviality
  • joy
  • jubilation
  • kind
  • liking
  • ​love
  • lust
  • modesty
  • mystified
  • nostalgic
  • optimistic
  • passion
  • pleased
  • pleasure
  • positive
  • pride
  • relaxed
  • relieved
  • satisfaction
  • Schadenfreude
  • self-caring
  • self-compassionate
  • self-confident
  • self-motivated
  • self-respecting
  • self-understanding
  • sentimental
  • serenity
  • strong
  • surprise
  • sympathy
  • tenderness
  • thankfulness
  • thrilled
  • triumphant
  • trust
  • worthy
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List of Positive Emotions PDF

If you want this list as a word document or PDF, just download the files below.
printable-list-of-positive-emotions.docx
File Size: 123 kb
File Type: docx
Download File

printable-list-of-positive-emotions.pdf
File Size: 60 kb
File Type: pdf
Download File

Printable List of Positive and Negative Emotions

And here is a downloadable list of positive and negative emotions.
printable-list-of-emotions.docx
File Size: 130 kb
File Type: docx
Download File

printable-list-of-emotions.pdf
File Size: 76 kb
File Type: pdf
Download File

Positive Emotions in Psychology

Up until recently, research in psychology has mostly focused on negative emotions. That has made our understanding of positive emotions rather shallow or incomplete. For example, we think of negative emotions as discrete--sadness is different from anger is different from anxiety. But when it comes to positive emotions, we kind of lump them all together—joy, and contentment, and happiness are all kind of thought of as similar in our brains. Recently, however, psychology researchers have helped provide better clarity about the difference between positive emotions.

Barbara Fredrickson on positive emotions
Barbara Fredrickson, a leader of psychology research on positive emotion, offers us some insight into the differences between the key positive emotions of joy, interest, contentment, and love (Fredrickson, 1998).

Joy (~ happiness, amusement, exhilaration)
Joy arises in situations that are safe, familiar, and low effort. Experiencing joy is thought to result in a state referred to as 'free-activation'—or basically a readiness to engage in whatever comes—and it leads to a desire to play. As adults, playing may mean reading, using our imagination, or doing other creative activities. Joyful play can also help us build our social and emotional skills (Fredrickson, 1998).

Interest (~ curiosity, excitement, wonder, flow)

Interest arises in situations that offer novelty, change, and a sense of possibility. Interest also involves a sense that something is important and that we ought to pay attention and exert effort. Interest is thought to lead to exploration and the development of knowledge and personal growth (Fredrickson, 1998).

Contentment (~ tranquility, serenity, relief)
Contentment arises in safe situations with a high degree of certainty and a low degree of effort.
Some people suggest that contentment leads us to savor our circumstances and experience a sense of 'oneness' with the world. In other words, it results in a mindful broadening of a person's self-views and world views (Fredrickson, 1998).

Love (~romantic love, companionate love, caregiver love)
Barbara Fredrickson (1998) argues that love merges joy, interest, and contentment. More specifically, our loved ones stimulate experiences that lead to these other positive emotions. That means that love can lead us to be playful, to grow personally, and to broaden our worldview.

Broaden and Build Theory of Positive Emotions

Based on Dr. Fredrickson's understanding of joy, interest, contentment, and love, she then proposed that positive emotions have something in common: They broaden our thoughts and actions and build personal, social, and intellectual resources. Over time, this may lead to an upward spiral of positive emotion. This theory is now known as the broaden and build theory of positive emotions (Fredrickson, 1998).
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This model is based on research that shows:
  • Positive emotions expand our attention.
  • Positive emotions expand or broaden our thoughts (e.g., they help us think better).
  • Positive emotions lead to a greater range of actions (e.g., we are open to taking a broader range of actions in a problem solving scenario).
  • Positive emotions lead to greater physical resources (e.g., play can build our muscles and help us develop new physical abilities).
  • Positive emotions lead to greater intellectual resources.
  • Positive emotions lead to greater social resources.

Video: ​Barbara Fredrickson on Positive Emotions

20 Ways to Boost Positive Emotions

Given the many benefits of positive emotions, we're greatly benefited by finding ways to increase them. Luckily, there are so many different ways we can boost positive emotions. Here are a few strategies to try:
  1. Start a gratitude journal.
  2. Practice savoring the moment.
  3. Try deep breathing or mindfulness meditation.
  4. Build your positive reappraisal skills.
  5. Build your strengths.
  6. Focus on your positive qualities.
  7. Practice self-love.
  8. Pursue your long-term goals.
  9. Learn how to believe in yourself.
  10. Start manifesting your dreams. 
  11. Cultivate peace of mind.
  12. Work on developing a flow state.
  13. Find things to be thankful for.
  14. Explore your core values.
  15. Build healthy relationships.
  16. Get a better understanding of who you are.
  17. Practice acceptance.
  18. Learn how to use positive affirmations.
  19. Boost your self-confidence.
  20. Practice kindness.

Positive Emotion Affirmations

If you're someone who likes to use affirmations, here are some affirmations to help you generate positive emotions:
  • I am overflowing with happiness and joy.
  • I can change my emotions by changing my thoughts.
  • All of my feelings are valid and useful. 
  • I treat myself kindly and with compassion.
  • I always try to see the bright side of things.
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Check out our article for even more positive daily affirmations.

Positive Emotions Music

Here is some music that may help you generate some positive emotions, especially a sense of calm and contentment.

More Articles Related to Positive Emotions

Want to gain even more insights related to emotions? Here are a few helpful articles:​
  • ​Positive Psychology: Definition, Theories, and Examples
  • Emotion: Definition, Theories, and List of Emotions
  • Positivity: The Psychology, Definition, and Examples​
  • Positive Mindset: 17 Ways to Develop a Happier Mind​​​
  • Negative Emotions: List & 158 Examples (+ PDF)
  • ​GABA: Definition, Benefits, & Function
  • ​Serotonin: Definition, Function, & Boosters

Books on Positive Emotions

Want to read more? Here are some good books to choose from.
  • Positivity: Top-Notch Research Reveals the 3-to-1 Ratio That Will Change Your Life
  • A Year of Positive Thinking: Daily Inspiration, Wisdom, and Courage​​
  • The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life

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References

  • Fredrickson, B. L. (1998). What good are positive emotions? Review of general psychology, 2(3), 300-319.
  • Fredrickson, B. L., & Cohn, M. A. (2008). Positive emotions. Handbook of Emotions. 3rd edition, Guilford Press. New York.
  • ​Russell, J. A. (1980). A circumplex model of affect. Journal of personality and social psychology, 39(6), 1161.
  • ​Watson, D., Clark, L. A., & Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect: the PANAS scales. Journal of personality and social psychology, 54(6), 1063.​
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