In recent years, the emphasis on maintaining a positive mindset has permeated various aspects of modern life, from corporate environments to social media platforms. While positivity is often promoted as a healthy and desirable trait, the excessive or inappropriate insistence on positive thinking - especially during moments of genuine struggle - can become psychologically harmful. This phenomenon is referred to as toxic positivity. It involves the dismissal, minimization, or invalidation of authentic emotional experiences under the guise of optimism.
What is Toxic Positivity?
Toxic positivity refers to the overgeneralization of a happy, optimistic state across all situations, resulting in the denial, minimization, or invalidation of genuine human emotional experiences (Quintero & Long, 2021). Unlike healthy positivity - which acknowledges adversity while remaining hopeful - toxic positivity rejects negative emotions such as sadness, fear, or anger, often replacing them with superficial reassurances like "just stay positive" or "it could be worse" (Brach, 2019).
Toxic positivity is reinforced by cultural narratives that idolize resilience and emotional control. In Western societies, particularly the United States, the "positive psychology" movement has sometimes been misinterpreted or misapplied to imply that happiness is solely a matter of mindset (Seligman & Csikszentmihalyi, 2000). Social media further amplifies this problem, where curated highlight reels of success and joy can set unrealistic emotional expectations. As Franco et al. (2021) argue, "when positivity is weaponized, it becomes a form of emotional invalidation, pressuring individuals to suppress their true feelings for social acceptance".
Suppressing negative emotions has been linked to a range of mental health issues, including increased anxiety, depression, and emotional numbness. Research indicates that emotion suppression can impair cognitive functioning, reduce coping skills, and lead to emotional dissonance (Gross & John, 2003). When individuals are discouraged from expressing their struggles, they may internalize the belief that their feelings are wrong or shameful, thus creating barriers to seeking support.
Furthermore, in professional and therapeutic settings, toxic positivity can undermine empathic communication and trust. Mental health practitioners warn that invalidating emotions in favor of positivity can disrupt the therapeutic alliance and hinder genuine healing (Wood et al., 2010).
How can we distinguish between Healthy Positivity and Toxic Positivity?
Healthy positivity involves acknowledging pain while maintaining hope, allowing space for both resilience and vulnerability. It promotes emotional integration, not emotional denial. As Dr. Susan David (2016) emphasizes, "Discomfort is the price of admission to a meaningful life." In contrast, toxic positivity can act as a defense mechanism against discomfort, creating a facade of strength that may isolate individuals rather than connect them.
To counteract toxic positivity, individuals should foster emotional literacy and authenticity. This includes validating the full range of human emotions, encouraging open conversations about mental health, and resisting the pressure to present a constantly cheerful demeanor. Practicing emotional agility, which involves being open to emotions and responding flexibly to life’s challenges, offers a more sustainable path toward well-being (David, 2016).
In conclusion, while positivity can be a powerful force for resilience, its overuse and misapplication - in the form of toxic positivity - can undermine mental health and social connection. Embracing a more nuanced and honest relationship with our emotions is essential for personal growth and collective empathy.
Writen by Hoang Minh Phu
References
1. Brach, T. (2019). Radical compassion: Learning to love yourself and your world with the practice of RAIN. Viking.
2. David, S. (2016). Emotional agility: Get unstuck, embrace change, and thrive in work and life. Avery.
3. Franco, J., Lin, J., & Santiago, A. (2021). Toxic positivity: An unbalanced pursuit of happiness. Journal of Humanistic Psychology. https://doi.org/10.1177/0022167821998721
4. Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348–362.
5. Quintero, D., & Long, K. (2021). Understanding toxic positivity in mental health culture. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/the-right-mindset/202109/what-is-toxic-positivity
6. Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14.
7. Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.