How films move us
In a 2020 paper, psychologist Ryan M. Niemiec explores how therapists can use films to help us develop the best in ourselves: “character strengths” such as creativity, curiosity, kindness, hope, prudence, courage, persistence and forgiveness.
In film therapy, he explains, a therapist recommends a film that deals with an issue the client is working on. The therapist and client watch the film, sometimes together, and discuss how the film applies to the client’s life. “At its best, cinematherapy can be a major catalyst for change in psychotherapy; at the very least, it is a valuable tool and useful adjunct to treatment,” Niemiec writes.
To specifically address character strengths with cinematherapy, the therapist chooses films that depict one or more character strengths.
How does seeing character strengths in film help us grow and improve? There are two phenomena at work, Niemiec explains: elevation and admiration.
How to be inspired by film
Niemiec’s work looks at how therapists can help patients use film to develop their character strengths. But we can also use cinematherapy techniques on our own.
Psychotherapist Birgit Wolzs says: “Outside the therapist’s office, cinematherapy can help you feel better, learn more about yourself, and discover new ways to grow and heal. Here are some tips.
1. Watch a film reflectively.
Wolzs and Niemiec both suggest similar guidelines for using film as a self-improvement tool:
First, choose a film that highlights one of your character strengths. Niemiec offers suggestions here.
Then, before you start the film, journal about the strength you’ve chosen: When have you used it recently?
Watch the film and be present to what you are feeling. As you watch the film, think about the following questions What are you feeling now? What character strengths are rising up in you? Pay close attention to what you are experiencing in your body and mind as you watch.
Afterwards, write about the parts of the film that struck you: What character strengths did you see on display? Did any characters model behaviour, strengths or other skills that you’d like to emulate or develop?
Finally, consider how you might put one of your observations into action in your personal life.
2. Try the Use Your Strengths exercise – with a twist.
If you try Niemiec and Wolz’s suggestions and find yourself uninspired to take action, an exercise called Use Your Strengths can provide some structure. This involves planning how you will act on a strength, such as curiosity or creativity, in a new way every day for a week.
3. Think about which strengths you want to develop
If your focus is on caring strengths – love, kindness, social intelligence – you might be particularly moved to action by watching a film that shows moral excellence. These might include Life is Beautiful (love), Amelie (kindness) and Coal Miner’s Daughter (social intelligence).
If you’re more interested in developing perseverance, self-regulation or prudence, you might be particularly motivated by films that show moving displays of skill, talent or achievement. These might include The Diving Bell and the Butterfly (perseverance), March of the Penguins (self-regulation) or The Shawshank Redemption (prudence).
Alternatively, you could think about an area of your life where your enthusiasm is lagging and choose a film that might give you an emotional boost to keep going. I recently found myself procrastinating on a project where I needed to come up with creative ideas to entertain six-year-olds. So I re-watched Life Is Beautiful, the story of a father who helps his young son survive life in a concentration camp by turning it into a game. I expected to experience a burst of creative energy that would help me design activities. But instead, the film helped me connect with my feelings of love for my own six-year-old, which gave me a moment of emotional energy to design an activity she would like.
4. Choose related films.
Also consider choosing films whose stories most closely relate to how you like to express your strengths. For example, if your strength is creativity and you are a teacher, you might be inspired by films about creative teachers, such as Mona Lisa Smile and Dead Poets Society.
Finally, choose a film that you look forward to watching. This may seem obvious, but if you have to motivate yourself to watch the film at all, you probably won’t get very far in playing to your strengths.
Next time you go to the cinema, instead of making the latest blockbuster your default choice, think about which character strengths you find particularly inspiring or would like to develop. Try choosing from this list before you pop the popcorn – and you might just get more than a few hours’ entertainment.
