Accumulating positive emotions (ABC)

Generating short-term positive experiences

Strategy "A" (Accumulate positive emotions) focuses on deliberately increasing the frequency of pleasant events in daily life. This acts as a counterbalance to unavoidable negative experiences.

It involves scheduling and engaging in activities that generate joy, interest, calm or fun, not as a reward, but as a therapeutic necessity.

It can be something as simple as enjoying a cup of coffee, reading a chapter of a book, taking a walk in a park or calling a friend.

The goal is to fill the "emotional bank account" with positive moments, so that when the mandatory withdrawals (crisis, stress) come, there will be sufficient balance to not go emotionally bankrupt.

Building a valuable life in the long term

Beyond momentary pleasure, it is vital to work on goals that give meaning and structure to life in the long term.

This involves identifying core personal values and taking concrete steps toward them.

If education is valued, enroll in a course; if connection is valued, join a social group.

Working toward meaningful goals generates a deeper and longer-lasting type of positive emotion: satisfaction and a sense of purpose.

This protects against depression and existential emptiness, providing an internal compass that helps navigate through the emotional difficulties of the present with an eye toward a desired future.

Development of competence and self-efficacy (Build Mastery).

The "B" (Build Mastery) involves engaging in activities that make us feel competent and capable.

It is about doing something every day that is a little difficult but achievable, something that is optimally challenging.

By overcoming small challenges and improving in skills (whether it's learning a language, cooking a new recipe, or fixing something at home), self-efficacy and confidence in one's ability to handle life is strengthened.

This sense of accomplishment directly combats feelings of helplessness, worthlessness and hopelessness, creating a self-image of someone who is capable of learning, growing and overcoming obstacles.

Summary

This strategy seeks to deliberately increase daily pleasant events to counteract unavoidable negative experiences. Filling the "emotional bank account" with moments of joy ensures a sufficient balance to cope with crises and stress without going bankrupt.

In the long term, it is vital to work on goals aligned with personal values that give meaning. Moving toward meaningful goals generates deep satisfaction and purpose, guarding against existential emptiness and providing clear life direction.

Building mastery involves engaging in daily activities that are optimally challenging in order to feel competence and capability. Overcoming small challenges strengthens self-efficacy and combats helplessness, creating a self-image of continuous growth and improvement.