There’s no doubt that we’re living through turbulent times. A relentlessly depressing news cycle, climate anxiety, political turmoil and the ongoing cost of living crisis make for miserable reading and research shows that more of us than ever are struggling with poor mental health.

But there are ways we can lift the gloom, and the art of savouring is one such example. It’s simple, accessible and effective – and you can practise it anywhere. Here’s everything you need to know. 

We’ve all heard of savouring the moment – and the psychological concept of savouring is essentially this, but intentionally and regularly.

“The idea of savouring, from a psychological perspective, refers to the practice of intentionally paying attention to and fully enjoying positive experiences, thoughts, feelings and sensations,” explains chartered psychotherapist Dr Louise Goddard-Crawley.

“It involves taking the time to appreciate and amplify the positive aspects of life, which can enhance wellbeing and overall life satisfaction. Savouring is often associated with the field of positive psychology, which focuses on the study of human strengths and wellbeing.”

And we’re not just talking about enjoying big life events such as birthdays, weddings and other celebrations (let’s face it, sometimes we’re so stressed out by these we can’t enjoy them fully anyway), savouring can be applied to any and all experiences, from milestones through to microjoys such as a morning cuppa in the garden. This means that we all have access to the tool, everyday – we just need to learn how to utilise it (more on that later). 

Experts believe that we can group savouring experiences into three categories: past, present and future.

Savouring the past

This type of savouring is reminiscence. Thinking back to a memorable day or time in our lives can prompt intense emotions, and being able to harness the positivity of these snapshots can prolong their feel-good factor.

Savouring the present

Also known as savouring the moment, this is probably the type of savouring most of us would recognise. This might be enjoying the feeling of warm sun on your face, tasting a delicious meal, hugging a loved one – there are endless examples.

Savouring the future

This is anticipation: excitement about going on holiday, looking forward to a milestone event or simply planning an evening of TV on the sofa in your head while you’re at work (just us?).

The advantages of savouring are simple and plentiful. Research shows that positive emotions promote creativity and resilience, as well as just making us feel, well, better.

It fosters a more positive mindset

“Savouring can lead to an increase in positive emotions such as happiness, joy, and gratitude,” says Dr Goddard-Crawley. “By focusing on and relishing positive experiences, individuals can amplify these emotions. Regularly engaging in savouring practices can contribute to improved mood and overall wellbeing.”

It can reduce depression and anxiety

Studies show that practising savouring can counteract negative emotions and reduce symptoms of depression and anxiety. And not only this: when times really are stressful, the ability to savour can help to counteract our experience of these unpleasant emotions – essentially, savouring benefits our present and our future mental health. 

It promotes resilience

“Savouring can help individuals build resilience by providing them with a buffer against stress and adversity,” says Dr Goddard-Crawley. “It allows people to maintain a positive outlook even in challenging circumstances.” Simply knowing we can access feelings of positivity, no matter what our circumstances, can give us the confidence that we will be able to cope in adverse situations. 

It can improve relationships

Think about it – negativity begets negativity. If you have a tendency to home in on the negative, you’re likely to feel more down about things generally – and this applies to our relationships. 

“Savouring positive moments in relationships can strengthen bonds with others,” says Dr Goddard-Crawley. “It fosters feelings of connection and appreciation for loved ones.”

While closely related to techniques such as mindfulness and meditation, savouring has a narrower focus; remember, savouring is harnessing the positive emotions associated with an internal or external event, rather than focusing on the event itself.

If you’re interested to give it a try, Dr Goddard-Crawlay recommends the following techniques:

Practise mindfulness

Practise mindfulness by being fully present in the moment. Pay close attention to your senses, thoughts and feelings during positive experiences, locking them into your mind for future reference. 

Share your experiences

You know the old saying, a problem shared is a problem halved? Well, the reverse is also true – sharing your positives with others can enhance and amplify them, and it offers you even more opportunities to relieve them. Win-win. 

Try daily savouring exercises

Practising savouring regularly is the key to its success – try different present-moment savouring exercises daily. Remember, the more often you can engage with these ways of thinking, the more benefit you’ll notice. The positive emotions that savouring brings should be easier to access, and they will be ready and waiting when you need them.

Engage all your senses

“Engage all your senses when savouring an experience,” suggests Dr Goddard Crawley. “If you’re enjoying a delicious meal, savour the taste, smell, texture and appearance of the food.”

Notice sensations, emotions, perceptions, thoughts and behaviours as often and as deeply as you’re able to – you’ll soon have a solid stock of savour to call on when needed. 

Slow down

“Don’t rush through enjoyable activities,” advises Dr Goddard-Crawley. “Slow down and savour the process, whether it’s reading a good book, taking a leisurely walk or spending time with loved ones.” 

Allow yourself to be fully absorbed and immersed in an activity, and who knows where it could lead. 

Images: Getty