In the laboratory, a number of methods have been used successfully for
inducing positive moods. We now know how well these
methods work, in terms of how large the average mood change is, what
proportion respond to them, and how long the mood lasts. Not all subjects
are influenced by these procedures, by the way: extraverts are more affected
than others - and they only work for about 10% of the clinically depressed.
· "Facial expression" (refers to facial
feedback in which subjects are asked to arrange their faces in expressions
corresponding to positive emotions) does create an effect, but it is weaker
than the other methods listed here.
· Gifts are somewhat successful too. In
the laboratory this is usually an unexpected gift of a chocolate bar, a can
of coke, or a coin, though no doubt larger gifts would have greater effects.
· Giving positive feedback about how well
subjects are alleged to have done on some test or task works too: in real
life (outside the lab) success at exams or in getting promotion are of course
major sources of joy.
· "Conscious effort" was one of the first
methods to be widely used. Subjects are asked to read silently then aloud a
list of statements of the kind "I really do feel good", and "I am
elated about things", and try to put themselves in the mood suggested. 46
studies using this method were analyzed: on average 67% of subjects had
their moods changed by this method. There is no doubt that it works and is
very effective; however, the elevated mood produced does not last very long,
only about 10-35 minutes depending on the power of the words used (that is,
how strongly they affected the subject) and the effort made by the subject.
· Imagination is also good:
"imagination" means asking subjects to spend some time, perhaps 20
minutes, remembering a happy event "in as much detail as possible"; the
effect is greater if concrete images are called up. The effect is also greater if
people do this in pairs and tell each other about these happy events, and if
they are pairs of friends.
· Music was found to be a powerful method
in early studies; it has an 83% success rate, depending on the music used. A
very cheerful Haydn trumpet concerto for positive mood, and a Prokofiev
suite played at half speed for depression induction have been extremely
successful but part of the problem is that different kinds of music appeal
to different people.
· The most effective method, we now know
is the "film/story" one. This consists of showing an emotionally arousing film
or asking subjects to read an emotionally arousing story. They may also be
asked to get involved in the story and the feelings expressed; when this is
used the effect is much greater. The materials used are very funny: humor
has immediate positive effect on mood. The film/story method has a high
success rate, especially with the added instruction, when it works with
everyone.
· Exercise is also very powerful: a
10-minute brisk walk has positive effects on mood, which last for 2 hours
and more demanding exercise has effects that last for the whole day, even to
the next. It is one of the easiest and most effective methods of inducing
positive moods and is also consider a
PLE (positive life
event).
