The RISE Framework — Your Positive Psychology Toolkit

★ These are not passive ideas. They are practices — things you do. The research on each element is based on people who actually engaged with them regularly, not just read about them.

Throughout the WHIM program, you will encounter a set of four evidence-based positive psychology practices drawn from the work of researchers including Dr. Judith Moskowitz (Northwestern University) and Dr. Joanne Addington. Together, we call these the RISE framework.

S — Savoring

Savoring means deliberately noticing, appreciating, and extending positive experiences. In a world that moves fast — and during a transition that can feel relentlessly challenging — savoring is the practice of slowing down to let the good in.

• Pause and fully attend to a pleasant experience as it is happening
• Use all your senses to absorb it
• Share it with someone — social sharing amplifies the positive effect
• Take 'mental photographs' — revisit positive memories deliberately

A — Expressions of Gratitude

You have already been introduced to gratitude. In the RISE framework, appreciation extends gratitude to include a broader orientation toward what is present and valuable — in your body, your relationships, your life, and even this challenging transition.

G — Reappraisal

Positive reappraisal means finding a different, more constructive way of understanding a difficult situation — without denying its difficulty. It is the practice of asking: 'What else might be true here? Is there any way this experience is contributing to my growth?'

• Not the same as silver-lining thinking or toxic positivity
• Based on research showing that how we interpret events has measurable effects on stress hormones, immune function, and wellbeing
• Example: 'This hot flash is miserable' (true) AND 'It is a reminder that my body is going through something significant that deserves care' (also true)