I’ve heard it said that you can have too much of a good thing. Maybe for chocolate cake or beer on a hot day. But when it comes to positive emotions, I don’t think you can ever have your fill.

Wanting more positive emotion isn’t just about feeling good—it impacts whether you pursue becoming your best self. There’s research backing this: the ‘broaden and build’ theory suggests that the more positive emotion you have, the better equipped you’ll be for life.

But life can’t always be sunshine and rainbows. What about when things go wrong? What about when you feel sad or scared? Do the negative emotions you experience undo all the good? Do they prevent you from living the life you were made for?

Life is about the ups and downs, twists and turns. It’s a constant stream of them. And how you approach them is key. You can run and hide from them, or you can face them head on. Or, to put it another way, you can ride the roller-coaster or get on the merry-go-round. You can choose to wallow in negative emotions, undermining your chances of living your best life. Or, you can flip them on their head and allow negative emotions to play their proper role, which will actually help drive you forward.

Researchers noticed that when you experience negative emotions, your ‘momentary thought repertoire’—the range of thoughts you have as events unfold—narrows significantly. The choices you consider become few. Which could be a good thing.

If you’re staring a lion in the face, you don’t want to weigh up numerous actions. One choice is all you need—the ‘get out of here’ choice. Anything more could lead to dangerous hesitation.

So negative emotions help navigate potentially dangerous situations. Fear focuses your mind. You don’t think “I wonder…” or “What if…”—you have one thought: “Run!”

But while negative emotions narrow your thinking, positive emotions do the opposite—they broaden it. As you experience positive emotions, your range of choices widens. It becomes an upward spiral: positive emotions lead to more options; you choose an option leading to more positive emotions, which leads to even more options. A virtuous circle.

As positive emotions open your mind, you think outside the box. The boundaries of what feels possible expand. Alternative solutions form, new pathways appear, creativity flows. As you explore these new pathways, you have experiences that lead to more positive emotions, continuing that virtuous circle.

The benefits are proven: greater problem-solving abilities; better health; improved social skills; greater resilience, optimism, and focus. Each benefit powers that upward spiral.

So how can you maximise positive emotions while still allowing negative emotions to help with ‘fight-or-flight’ situations? Here are four strategies:

Use your body language: Even if you aren’t feeling great, control your posture. Stand tall, smile, look upward—these can shift your mood. Fake it ’til you make it, as some people like to say.

Practice Gratitude: No matter how bad things seem, you have things to be thankful for. Keep a gratitude journal. Focusing on these will help positives build.

Re-frame the negative: Is it really that bad? Even if it is, there are lessons to take away. Find those lessons, reframe that negative event, and use the new narrative to build a positive message.

Create the positive: Get intentional. Seek positive experiences, surround yourself with uplifting people, do positive things for others. The world doesn’t always serve up nice things, but you can make good things happen.