Understanding the Broaden-and-Build Theory of Positive Emotions in Mental Wellbeing

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Positive emotions are often dismissed as fleeting or secondary to negative states in psychology. Yet, Barbara Fredrickson’s broaden-and-build theory of positive emotions offers a transformative lens through which to understand the long-term value of joy, gratitude, interest and hope.

Rather than simply making us feel good in the moment, these emotions play a critical role in expanding our cognitive and behavioural repertoires, which can in turn foster resilience, psychological flexibility and mental wellbeing over time.

This article explores the theoretical foundations of the broaden and build theory, its implications for mental health and therapy. In addition, we will explore its use in coaching and personal development.

What is the broaden and build theory?

First proposed by psychologist Barbara Fredrickson in the late 1990s, the broaden and build theory posits that positive emotions broaden an individual’s thought–action repertoire. In contrast to negative emotions – like fear or anger – which narrow our focus for immediate survival, positive emotions such as joy, interest, pride and love broaden our attention and cognition, allowing for greater creativity, openness and connection (Fredrickson, 2001).

This broadened awareness enables people to build enduring personal resources, from social connections and psychological resilience to improved physical health and intellectual capacity. Over time, these accumulated resources help individuals manage stress, recover from adversity and maintain long-term wellbeing.

The evolutionary function of positive emotions

While negative emotions serve adaptive functions in immediate survival situations, positive emotions operate on a longer timescale. Fredrickson (1998) suggests that by expanding our momentary mindset, positive feelings promote behaviours that build physical, intellectual, social and psychological resources. These may not provide instant survival benefits, but they prepare us for future challenges and opportunities.

For example, the emotion of interest may lead us to explore new environments, building knowledge and skills. Love may deepen interpersonal bonds, creating social networks that support us in times of crisis (such as when we are grieving over a loss). This is a significant shift in perspective – one that challenges the traditional view of emotions in clinical and evolutionary psychology.

Empirical evidence supporting the theory

Fredrickson and Joiner (2002) conducted longitudinal studies showing that individuals who experience more frequent positive emotions tend to develop greater resilience and report improved psychological functioning. Their findings indicated a reciprocal relationship: positive emotions not only follow positive experiences, they also catalyse future positivity by building resources that increase one’s ability to thrive.

Further studies in the field of affective neuroscience support this. Brain imaging research has shown that positive emotions activate areas associated with creative problem-solving, social engagement and goal-directed behaviour (Garland et al., 2010). These findings provide a neurological basis for the broaden-and-build hypothesis and underscore its practical applications in mental health.

Related: Understanding Parts Work in Therapy

Broaden and build theory in therapy

The theory has significantly influenced therapeutic practices in counselling psychology, particularly within positive psychology interventions. These approaches aim not just to alleviate distress but to cultivate wellbeing by promoting positive emotional experiences.

1. Gratitude Practices: Gratitude journals and daily reflection exercises help clients recognise and savour positive experiences. These simple practices have been shown to enhance mood, foster optimism and reduce symptoms of depression and anxiety (Emmons & McCullough, 2003).

2. Strengths-Based Therapy: Therapists may help clients identify and develop their character strengths. Using tools such as the VIA Character Strengths Survey, practitioners can guide individuals in applying these strengths in daily life, building confidence and purpose.

3. Loving-Kindness Meditation: A form of contemplative practice that cultivates feelings of warmth and compassion towards oneself and others. Studies suggest it increases positive affect, strengthens interpersonal bonds and even improves vagal tone – a marker of physical health (Fredrickson et al., 2008).

Broaden and build theory in coaching and personal development

In coaching psychology, the broaden and build theory supports interventions that help clients shift from deficit-focused thinking to strength-based development. Unlike clinical therapy, coaching often targets thriving rather than surviving. The theory's emphasis on growth and resource-building makes it a useful foundation.

Coaching interventions might include:

• Goal Visualisation Exercises: Encouraging clients to vividly imagine positive future outcomes, which enhances motivation and confidence.

• Positive Emotion Tracking: Clients monitor daily moments of joy, curiosity, or satisfaction to raise emotional awareness and broaden behavioural options.

• Values Clarification: Helping individuals align goals with intrinsic values fosters sustainable motivation and emotional alignment.

Limitations and critiques of the broaden and build theory

While widely influential, the broaden-and-build model is not without critique. Some psychologists argue that the theory underestimates the adaptive complexity of negative emotions. Others suggest it overstates the generalisability of positive affect, given individual and cultural differences in emotional expression (Lomas, 2016).

Additionally, some research indicates that excessive or inauthentic positivity can lead to emotional suppression or avoidance (Gruber, Mauss & Tamir, 2011). Thus, it is essential that positive psychology interventions are integrated thoughtfully, acknowledging the full spectrum of emotional life.

Integrating the broaden and build model with other theories

The broaden and build theory complements several other psychological frameworks. For instance:

• Self-Determination Theory (Deci & Ryan, 2000): Emphasises autonomy, competence and relatedness as core drivers of motivation and wellbeing. Positive emotions are central to the fulfilment of these needs.

• Resilience Theory: Highlights how individuals bounce back from adversity. The broaden and build theory explains the mechanisms by which positive affect facilitates recovery.

• Mindfulness-Based Approaches: While mindfulness fosters present-moment awareness, positive emotions generated through this practice can expand mental horizons and promote growth (get started with these mindfulness exercises >).

This synergy offers a more holistic understanding of emotional wellbeing.

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Conclusion: Why positive emotions matter

Fredrickson’s broaden-and-build theory offers a compelling paradigm shift in how we understand the role of positive emotions. Rather than being merely pleasurable, they are essential to cognitive flexibility, social connectedness and long-term wellbeing.

Whether through gratitude, self-compassion, loving-kindness, or simply pausing to appreciate small moments, cultivating positive emotions has profound implications for therapy, coaching and daily life. As a foundation for resilience and flourishing, this model continues to inspire research and innovation in psychological practice.

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References

Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behaviour. Psychological Inquiry, 11(4), 227–268.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

Fredrickson, B. L. (1998). What good are positive emotions? Review of General Psychology, 2(3), 300–319.

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.

Fredrickson, B. L., & Joiner, T. (2002). Positive emotions trigger upward spirals toward emotional well-being. Psychological Science, 13(2), 172–175.

Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045–1062.

Garland, E. L., Fredrickson, B. L., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience. Advances in Mind-Body Medicine, 24(1), 24–33.

Gruber, J., Mauss, I. B., & Tamir, M. (2011). A dark side of happiness? How, when, and why happiness is not always good. Perspectives on Psychological Science, 6(3), 222–233.

Lomas, T. (2016). Positive psychology – An overview for counsellors. Counselling Directory.

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About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr. Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers in the field of Positive Psychology. Dr. Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.