The fine line between positivity and toxic positivity

The fine line between positivity and toxic positivity

Bhoomika, A., Malavika, D., & Sowmiya. S .M,

7LANG: Academic Writing

Miss. Swathi K.M.

February 11, 2025

“Good vibes only”, A phrase often thrown around in our daily dictionary, but is it always helpful

to look at the bright side in life?. While the concept of “positivity” has been majorly linked to

‘good mental health’, it may not always be beneficial to maintain an overly optimistic mindset.

The mental health of an individual can play an essential role in maintaining their overall

wellbeing, it shapes their perceptions, thoughts, feelings and even responses in their day-to-day

lives. Excessive amounts of positivity is said to have an opposite effect from building resilience

on an individual's mental health. This article dwells deeper into the concept of positivity and its

toxic conflict, also referred to as “toxic positivity”, and the impact it may have on our mental

health. Furthermore, it provides certain strategies to encourage positive practices in our lives and

eliminate its negative counterpart.

​ Positivity refers to maintaining an optimistic outlook on life. It involves indulging in

positive thoughts, experiencing uplifting emotions, as well as exhibiting behaviors like kindness

and generosity. (Moberl & Watkins, 2008). It involves positive reasoning, changing the negative

musings into positive contemplations and seeing positive parts of a circumstance (Bekhet &

Zauszniewski 2013). Positive thinking around the globe is believed to be a major contributor for

good mental health.

​ The concept of mental health encompasses an individual's overall psychological

well-being. It is an umbrella term consists of various topics ranging from interpersonal

relationships, coping strategies, and self [Link] good mental health extends

beyond the mere absence of psychological illnesses, rather it refers to the presence of positive

attributes such as emotional resilience and overall psychological well-being. (Shoshtarirezvani,

M et al, 2021). The term ‘positive mental health’ refers to a state of well-being where an
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3

individual recognizes their potential and is able to cope well with stress, and contribute to their

life in a productive manner.

Positivity and optimism does in fact have an impact on mental health components, like

self-esteem, life satisfaction, and subjective well-being. This was demonstrated by an experiment

conducted by Shazeen Qamar and Nadia Yaqoob which showed that positivity is significantly

associated with better mental health, meaning etc and that individuals with higher levels of

optimism, are more likely to harbor better mental health. (Qamar S, Yaqoob N, 2023). These

results have been generalized over multiple studies in the past. (Pressman & Cohen, 2005; Ostir,

Markides, Peek, & Goodwin, 2001; Blanchflower & Oswald, 2007). Similarly, according to a

study done among university students by Shazeen and Nadia implies that people with high levels

of positivity are more strongly associated with components such as self-esteem and life

satisfaction. Thus proving that in general positivity is a crucial part in the life of humans

(Prinzing, 2021). Positivity can be inculcated by using strategies like coping techniques which

includes changing perception, planning time and seeking social support, majorly help in coping

with stressors, specifically in adolescents. Similarly enhancing one's problem solving skills and

cognitive restructuring is shown to be helpful in coping with stressful situations, in turn reducing

depression rates as studies have shown that problem-focused and emotion-focused coping

strategies protect individuals from depression (Dafogianni .C et al, 2020). On contrary, a very

high level of positivity is called toxic positivity and not considered healthy due to its harmful

nature.

Toxic positivity refers to being excessively optimistic and positive regardless of the

situation leading to a denial attitude towards an issue and suppression of negative feelings

(Wibowo,. 2020, p. 1). It instills the belief that one should always be in a positive frame of mind
The fine line between positivity and toxic positivity
4

irrespective of the situation which invalidates unpleasant emotions (Zukerman,J. 2021).

According to a business psychologist Joshua Caraballo, toxic positivity occurs when there is

deliberate suppressing and dismissing of negative feelings (Korpar, 2022).

Toxic positivity has increased immensely due to social media influencing (Radin,. 2021).

The influencers have created a notion that ‘positivity’ is the solution to everything by flooding

and trending phrases like “good vibes only” on social media sites. (Chou., H,T,G. &,Edge.,N.

2012). The rise of toxic positivity is also attributed to the cultural expectations (Yakushko.,O.,

Blodgett.,E.,2021) like in Yoga and Hindu traditions, the concept of "santosha" focuses on

having a positive attitude despite the situational factors (Sharma.,N., 2012). Similarly, in Brazil,

the concept of "jeitinho brasileiro" states that one should work through difficult situations while

keeping the stress and disappointment hidden (Drury, J. & DaMatta, R. 2020). A study

conducted in the Middle East revealed that the cultural norms there do not encourage display of

negative feelings to preserve social harmony and uphold family honor (Dwairy., M. 2006). These

cultural expectations often build pressure on the individual to conceal their emotions and always

appear positive in order to conform to societal norms, hence promoting toxic positivity (Ji., L,J et

al. 2021).

Due to intense focus of the cultural norms and social media on toxic positivity on positive

thoughts and emotions, it often results in encouragement of suppression of negative feelings

leading to adverse psychological problems (Feltner., M.E., 2023). This suppression of emotions

results in weaker social support, reduced closeness in relationships, reduction in intensity of

positive emotions and increased cardiovascular activity. This claim is supported by a research

conducted by Megan Spokas, Jane A. Luterek, and Richard G. Heimberg which suggests that

toxic positivity promotes suppression of emotions which can lead to social anxiety (Spokas et al.,
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5

2008, p. 283). It has been noted that toxic positivity can cause more harm than good to the

mental well-being of an individual. This was demonstrated by an experiment conducted by

Joanne Wood, W.Q. Elaine Perunovic, and John W. Lee. The result of this experiment showed

that individuals who had low self-esteem reported a negative effect on their moods after

repeating positive statements like “I am a lovable person.”(Wood et al.,2009). A research by

Watson and Pennebaker (1989) indicates that there is correlation between frequency of

suppression of emotions and the intensity of psychological distress experienced over time.

Similarly, a study indicated an inverse correlation between suppression of emotions and level of

psychological distress (Ji., L,J. et al. 2021). Many researchers also suggest that having an overly

optimistic mind-frame can create a barrier in the acknowledgement of true emotions leading to

hindered emotional resilience and growth (Forgas.,J.P.,2013; Quoidbach.,J et al.,2015). A

research by Ehrenreich states that overemphasis on positivity can create hindrance in the

acceptance and resolving of true emotions.

It has been observed that not expressing emotions results in declined emotional

resilience, elevated stress levels and have a negative impact on interpersonal relationships

(Gross., J.J. & John., O.P. 2003; Butler., E.A. et al. 2003)). If the suppression of emotions

continues for a long duration, it can cause psychosomatic disorders, anxiety, depression etc

(Richards., J.M. & Gross., J.J. 2000). A study on emotional restraint and harmony revealed that

holding back of emotions is associated with increased intensity of symptoms of depression and

anxiety (Zhou., Q. et al. 2015). A research by American Psychological Association (2016)

revealed that individuals who do not suppress their emotions and rather accept it tend to have

lower stress levels and overall better mental well-being. Similarly, a study suggested that

individuals who let themselves experience emotions like sadness without self judgement have
The fine line between positivity and toxic positivity
6

comparatively better emotional regulation and resilience (Zeidner., M., Matthews., G., &

Roberts., R.D. 2012). As toxic positivity has been noted to cause more harm than good to the

mental well-being of an individual, it is important to maintain an optimal level of positivity.

To counter toxic positivity, individuals can use Mindfulness- Based Stress Reduction

(MBSR) technique which allows them to acknowledge their thoughts and bodily sensations in

the present without any judgement (Kabat-Zinn, 2013). The individuals can also opt for

emotional intelligence training which involves activities like active listening, practicing empathy

etc(Hoe., S.L. & Greulich-Smith., T. 2022). In research, CBT has also been proved to be efficient

for long term mental health as it facilitates realistic thinking by taking into consideration both

negative and positive aspects (Beck., J.S. 2020). These strategies allow the individuals to

maintain their positivity at an adequate level ensuring that it is neither too low or high.

Positivity, while being widely known to foster a good state of mental well-being, it is

important to maintain it to an optimum level and distinguish it from its counterpart, toxic

positivity. While a balanced level of optimism leads to the development of healthy coping

strategies, and can foster emotional stability and resilience, exceeding the optimum level of

positivity can lead to psychological distress and suppressed emotions. Understanding negative

emotions and learning to accept them are crucial for an individual's overall well-being.

Identifying toxic positivity and learning how to strategize and counter it, is the key to achieving

good mental health.

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University Students during the First Wave of the COVID-19 Pandemic. Healthcare 2022, 10,

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Feltner, M. E. (2023). Toxic positivity and perceptions of mental health.

Qamar, S., & Yaqoob, N. (2023). Positivity level predicts better health and mental health among

adults. Journal of Current Health Sciences, 3(1), 13-20.

Shoshtarirezvani, M., Jaladati, S. F., Hojatansari, Z., & Bahrami, M. (2021). The effectiveness of

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