Shift from foreboding joy to gratitude and spark an upward emotional spiral

We’ve all done it. That moment your project earns praise and your first thought is “Uh-oh, something’s bound to go wrong.” I caught myself recoiling the day my publisher called to say Atlas of the Heart was on a bestseller list. My chest clenched with dread—even joy felt dangerous. That ancient circuit of fear, perfected over millennia to keep us safe, had hijacked my celebration.

I remembered research calling this “foreboding joy”—the fear that good moments will be undone. Rather than let that shadow in, I paused. With my feet on the ground, I closed my eyes and recalled three tiny blessings: the corner bakery’s morning aroma, a friend’s effusive text, and the crisp autumn air. Inhaling deeply, I whispered, “I deserve this.” A slow warmth spread through my chest as I allowed the joy to wash over me.

This gratitude micro-ritual rewired my nervous system. Studies show gratitude interrupts the brain’s negativity bias and sparks an upward spiral: gratefulness makes joy richer, and joy in turn fuels thankfulness. It’s not sentimental candy—scientists confirm it strengthens immune function, lowers blood pressure, and builds resilience.

Moments later, when the next worry surfaced—“What if I can’t write the sequel?”—I gently returned to gratitude. Each breath anchored me in the present and reclaimed the joy I thought was borrowed. In that stillness, I realized: joy isn’t a fleeting visitor to dodge; it’s a gift to be received and repeated.

The next good moment that triggers “What if this backfires?” is your cue to practice gratitude. Stop breathing only with your fear and draw in appreciation: name three fresh blessings, then ground yourself with a hand on your heart, saying “I deserve this.” Notice the warmth, let your chest expand, and feel joy as a safe, lasting companion. Try it at your next celebration.