The Footsteps of Flourishing: Positive Emotions
The Secret to Longevity Hidden in a Nun’s Diary
In the 1980s, researchers stumbled upon an incredible discovery—one that linked positive emotions to a longer, healthier life. It wasn’t locked in a lab, buried in DNA, or found in the latest medical breakthrough. Instead, it was hidden in the handwritten diaries of Catholic nuns.
The Nun Study, led by Dr. David Snowdon at the University of Kentucky, followed 678 Catholic nuns over several decades. Because the nuns had similar diets, healthcare access, and lifestyles, researchers could isolate other factors that might influence longevity and cognitive health.
One of the study’s most remarkable findings came from something unexpected—autobiographies written by the nuns in the 1920’s, just before taking their vows. Researchers analyzed these writings for emotional content and found an amazing trend:
Nuns who expressed more positive emotions in their writing lived, on average, 10 years longer than those who didn’t.
Those with higher positive emotional content had a lower risk of cognitive decline and Alzheimer disease.
The number of positive sentences, the variety of positive emotions, and the frequency of positive words were all linked to longer life.
In short, the nuns who wrote about joy, love, gratitude, and hope didn’t just feel better—they actually lived longer. The simple presence of positive emotion had a measurable impact on brain health, resilience, and even lifespan.
So, what does this mean for the rest of us? If positivity can add years to our lives, how do we cultivate more of it?
The answer lies in the science of positive emotions—and the steps we take to shape them.
Flourishing Through PERMA: Why Positive Emotions Matter
Dr. Martin Seligman, one of the founders of positive psychology, developed a model called PERMA—a roadmap for human flourishing.
PERMA stands for:
✅ Positive Emotion – Experiencing joy, gratitude, and optimism.
✅ Engagement – Being fully immersed in meaningful activities.
✅ Relationships – Building strong, supportive connections.
✅ Meaning – Feeling a sense of purpose and significance.
✅ Accomplishment – Achieving goals that foster growth.
Each of these elements plays a role in well-being, but today, we’re focusing on the foundation: Positive Emotion.
Because, as the Nun Study revealed, how we think and feel directly influences our longevity, health, and happiness.
To harness the power of positive emotions, we first need to understand the neuroscience of how emotions work.
Emotions are complex, and as the Pixar movie Inside Out taught us, we can experience more than one emotion at the same time.
Emotions are immediate, automatic reactions to stimuli (e.g., fear when seeing a snake).
Feelings are the conscious interpretation of emotions (e.g., "I feel afraid").
Moods last longer than emotions and are influenced by multiple factors (e.g., being irritable all day).
Affect is a broader term that encompasses all emotional states, both positive and negative.
Balancing Positive and Negative Emotions
We all experience both positive and negative emotions—and that’s a good thing. Negative emotions serve a purpose: they alert us to danger, help us problem-solve, and keep us aware of risks. But if negative emotions dominate our mindset, they can take a toll on our health. The goal isn’t to eliminate negativity—it’s to create balance, so positive emotions have more room to grow.
Positive emotions, on the other hand, broaden and build our well-being. We often think of happiness as something fleeting, an occasional spark in a life full of stress and responsibility. But in reality, positive emotions are more than just momentary pleasures. They fuel engagement, expand perspective, deepen relationships, strengthen our sense of purpose, and help us accomplish more.
Think of your emotions like the weather:
☀️ Positive emotions are the sunshine—warming, energizing, and helping things grow.
🌧️ Negative emotions are the rain—sometimes gentle and nourishing, other times stormy, but always essential for balance.
The Nun Study demonstrated that people who naturally cultivate positive emotions tend to live longer, healthier lives. But we don’t have to leave this to chance—we can actively train ourselves to notice, appreciate, and generate positive emotions.
The Science of Emotions: Valence, Arousal, and Salience
Emotions aren’t all lumped into types, there is a spectrum of neutrality, intensity, and attention paid to them. In this way, scientists categorize emotions based on:
Valence: Is it Positive or Negative?
Positive valence = Joy, gratitude, love
Negative valence = Fear, anger, sadness
Arousal: How Intense is the Emotion?
High arousal = Excitement, inspiration
Low arousal = Calm, contentment
Salience: How Much Attention Does the Emotion Demand?
Some emotions take over our attention (anxiety, enthusiasm).
Others operate in the background (contentment, peace).
For well-being, we want a mix of high and low-arousal positive emotions. If you’re always chasing excitement, you might burn out. If you only focus on calmness, you might miss out on joyful energy. Both types are important. A life filled only with high-energy emotions would be exhausting, just as a life focused only on low-energy emotions might feel stagnant.
Emotions are Survival mechanisms
Emotions are not random—they evolved for survival. They trigger actions that help us navigate life.
😨 Fear tells us to run from danger.
😡 Anger helps us set boundaries.
😀 Joy encourages connection and bonding.
🙏 Gratitude strengthens relationships and cooperation.
The problem? We are wired to notice negative emotions more than positive ones. This is called negativity bias—our brain’s tendency to focus on potential threats.
But here’s the good news: We can override negativity bias by intentionally cultivating positive emotions. Consider the Nun Study—their early words of joy weren’t just reflections of a happy moment; they were predictors of long-term well-being.
Train Your Brain for Positive Emotions
There’s no single way to build a more positive mindset, but there are countless opportunities woven into our everyday experiences.
Start by Noticing What Already Exists
Most of us overlook the positive moments happening all around us. The warmth of the sun on your skin, a deep belly laugh with a friend, the smell of fresh coffee in the morning—these are small bursts of positive emotion, but they only make an impact if we take time to notice them.
Try this: Pause for just 10 seconds throughout the day to acknowledge something good. The more you notice, the easier it becomes to appreciate the positives in life.
Reframe Negative Situations
Next time you catch yourself spiraling into stress, ask: What else is true?
Maybe you’re stuck in traffic, frustrated beyond belief. But what else is true? Perhaps it’s an opportunity to listen to a favorite podcast or enjoy a few minutes of stillness before the chaos of the day.
This doesn’t mean ignoring real struggles. It simply means choosing to balance them with a broader perspective when possible.
Make Positive Emotions a Habit
Just like physical exercise strengthens muscles, practicing emotional awareness strengthens well-being.
Gratitude journals help rewire your brain to focus on the good.
Acts of kindness boost mood and increase social connection.
Laughter and play reduce stress and strengthen relationships.
These small daily actions add up. They create momentum, shifting your emotional state from reactive to intentional, giving you the control.
Begin to practice today
The Nun Study showed us that positive emotions don’t just make life better—they make life longer. And the best part? You don’t have to figure it out alone. A simple practice I teach in whole health coaching is:
Pause, Notice, Choose
1️⃣ Pause – Take a deep breath.
2️⃣ Notice – Identify your feelings in that moment.
3️⃣ Choose – Decide how you want to respond.
Example: Let’s say you feel frustration rising during a stressful workday. Instead of reacting impulsively, you:
✅ Pause and breathe.
✅ Notice, "I’m feeling overwhelmed because I have too many tasks."
✅ Choose to step away for five minutes, reframe the situation, and return with clarity.
This simple technique rewires your brain to be more emotionally aware and resilient.
The Role of Whole Health Coaching in Flourishing
Your whole health isn’t just about diet and exercise. It’s also about how you think, feel, and respond to life.
As a whole health coach, I can help:
✅ Identify patterns in emotions.
✅ Recognize which emotions drive actions.
✅ Cultivate habits for greater well-being.
Whether it’s managing stress, increasing joy, or developing emotional resilience, your emotions play a crucial role in your health journey—and I’m here to help you navigate them.
Follow the Footsteps of Flourishing
Positive emotions are more than just fleeting moments of happiness. They are the building blocks of a flourishing life. The Nun Study showed us that positive emotions don’t just feel good—they extend our lives.
The question is: Are you cultivating them, or letting negativity take the lead?
You have the power to train your brain, shift your focus, and take control of your well-being.
If you’re ready to take that step, I am here to help.
Let’s work together to build a life that isn’t just about surviving—but about flourishing. 🚀
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