Skills | Background and Rational for Inclusion | Goals of session | Home Practice |
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Session 1: Positive Events, Savoring, Gratitude | Noticing positive life events is associated with increases in positive emotion and well-being [88,89,90,91,92], and may have a restorative effect on psychological resources used to combat and cope with stress [93]. Savoring a positive event, also known as capitalizing or amplifying, can prolong the positive emotional effect and work to strengthen the association between that event and the resulting positive emotion [93, 94]. Gratitude is a feeling of thankfulness and appreciation expressed toward something (e.g., person, spiritual entity, place). Studies in a variety of populations where participants kept a gratitude journal have found benefits including less negative emotion, increased positive emotion, better sleep quality, and greater satisfaction with life [95,96,97]. | Identify positive events and the associated positive emotion; practice ways to savor the experience of positive events; and learn to practice gratitude. | Noting a positive event each day and writing about it (savoring); starting a daily gratitude journal and the daily emotion check-ins. The gratitude home practice continues through the rest of the intervention period. |
Session 2: Everyday Mindfulness and Mindfulness Meditation | Mindfulness is defined as intentionally paying attention to one’s experience in the present moment without judgment [98]. Interventions aimed at increasing mindfulness are associated with increases in positive emotion [99]. | Learn and practice the awareness and nonjudgment components of mindfulness. | Daily informal mindfulness activities, a 10-minute formal breath awareness activity, continuing the gratitude journal and daily emotion check-ins. |
Session 3: Positive Reappraisal | Positive reappraisal is defined as reinterpreting an event’s significance in a more positive light. Stress and coping theory states that an individual’s appraisal of an event affects the degree to which that event is experienced as stressful [100]. Positive reappraisal is consistently associated with an increase in positive affect [101,102,103,104]. | Understand positive reappraisal and the idea that different forms of positive reappraisal can all lead to increased positive emotion in the face of stress. | Reporting a relatively minor stressor each day, then listing ways in which the event can be positively reappraised. The daily formal mindfulness practice, gratitude journal, and the daily emotion check-ins. |
Session 4: Self-Compassion | Self-compassion is extending warmth and understanding to oneself in the face of failure or suffering [30]. It has been shown to be associated with increased psychological well-being and positive affect [105]. We added self-compassion content for LEAF 2.0 based on our experience with previous caregiver studies [26] that indicated there was a need for participants to be less critical of themselves, and we anticipate that self-compassion will make it easier for participants to engage with the other skills in the program. | Learn about how to show compassion for oneself, especially in the context of caregiving. Understand how self-compassion relates to the other positive emotion skills in the LEAF 2.0 course. | Listing an act of self-compassion each day. The 10-minute mindful breathing, gratitude journal, and daily emotion check-ins continue. |
Session 5: Personal Strengths, Attainable Goals | Identifying and focusing on one’s personal strengths is a type of self-affirmation that can lead to increased positive affect. Focusing on personal strengths is associated with better physical and psychological outcomes [106, 107]. Attainable Goals: Setting small, short-term goals is correlated with subjective reports of well-being, and perceptions of progress toward goals are associated with increased positive emotion as well as greater life satisfaction [108,109,110]. | List personal strengths and note how they may have used these strengths recently; understand characteristics of attainable goals and set goals for the week. | Listing a strength each day and how it was “expressed” behaviorally, working toward one of the attainable goals and noting progress each day. The 10-minute mindful breathing, the gratitude journal, and the daily emotion check-ins continue. |
Session 6: Skills Summary | Participants will receive a summary of the LEAF 2.0 course as a whole. Participants will identify which skills they enjoyed or did not enjoy and why. They will make a plan to practice the positive emotion skills beyond the LEAF 2.0 course. | Course wrap-up. The 10-minute mindful breathing, the gratitude journal, and the daily emotion check-ins continue. |