Frequency | Repeated Text | Repetition Duration Text | Duration | Modality | Video/Audio |
|---|---|---|---|---|---|
3 weeks |
Finding Silver Linings
Participants start by making a list of five things about their life that are enjoyable, enriching, or worthwhile . Then they write about a time when something was difficult, unpleasant, or things did not go their way. After that, participants think of and write down 3 silver linings, or positive insights or outcomes related to or emergent from that difficult situation.
Reasoning
Looking on the bright side of life in general, or of a bad situation in particular, can increase happiness by boosting peoples’ sense of self-worth, and increasing motivation to pursue goals, and enhancing overall enjoyment in life. Regularly completing the silver linings exercise can help people get in the habit of recognizing positive aspects of life and seeing the upside to challenging situations rather than fixating on the downsides. With repeated practice, people may find that it is easier, or comes more naturally to look on the bright side, even when faced with difficulties in life.
Procedure
Participants will list 5 things they can think of that make their life enjoyable or enriching at this moment. Then they will think about a recent time when something was unpleasant, difficult, or didn’t go their way and they felt frustrated or upset, and write a brief description of that situation. Lastly, participants are instructed to list three positive outcomes that represent the bright side of that difficult experience.
Primary Citation & Study Summary:
Sergeant, S., & Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274.
After completing Finding Silver Linings and the Goal Visualization exercises daily for three weeks, people reported greater engagement in life and less negative thinking than before. Those who had a tendency to be pessimistic especially benefited from the exercises and showed fewer depressive symptoms afterward. These effects seemed to wear off two months later, though, suggesting it’s helpful to repeat this practice periodically.