Positive thinking and an optimistic attitude are two things that go hand in hand. When you savor the good in your everyday life and look for the bright side in difficult situations, you’ll naturally feel happier and find yourself more resilient to stress. Many studies have also linked positive thinking with health benefits, both physical and mental, including a longer life span, greater resistance to illness, lower blood pressure, and less depression.
What does positive thinking look like?
Positive thinking involves using positive self-talk, meaning that your unspoken thoughts throughout the day are optimistic and kind. It doesn’t mean you need to ignore problems or avoid emotions like fear or sadness. In fact, it is perfectly healthy to process those emotions too. It simply means approaching hard situations with a more hopeful attitude.
If you find that positive thinking isn’t something that comes naturally to you, don’t be discouraged. Like practicing any new skill, it gets easier with time. You don’t need to be born with an optimistic attitude to become a positive thinker.
Health Benefits of Positive Thinking
Although it’s unclear why, studies have found a host of health benefits associated with positive thinking. One possibility is that an optimistic outlook allows one to better handle stressful times, reducing the harmful impact of stress on the body. It’s also thought that positive thinkers tend to make healthier lifestyle choices like staying physically active, eating a healthy diet, and not smoking or drinking alcohol in excess.
Possible health benefits of positive thinking include:
- Lower levels of distress and pain
- Increased lifespan
- Better cardiovascular health
- Reduced risk of death from:
- Cancer
- Respiratory conditions
- Infections
- Better stress management
- More creativity
- Clearer thinking
- Less depression
- Better coping skills
Reset Your Brain with Positivity
Ready to start training your brain to be more positive? Here are five practical steps you can take to start cultivating a more positive outlook.
1. Smile
Give yourself permission to smile more! Look for lighthearted moments in the everyday to give yourself a natural mood boost. Watch a funny video or movie from time to time.
2. Surround Yourself with Positivity
Spend time with friends and family who lift you up. Those in your life who are supportive and positive are likely to give you helpful advice and feedback when you need it.
3. Pay Attention to Your Inner Voice
Often, people find that they are their own biggest critic. Be mindful of what you think to yourself and don’t say anything to yourself that you wouldn’t say to someone else! Imagine instead what you would tell a friend if they were having similar thoughts.
If you find that you are worrying or being self-critical, try to take a step back, and evaluate your thought. Is it rational? Is it compassionate? Can I rephrase it in a positive light? Ask yourself these questions, then respond.
4. Keep a Gratitude Journal
There are so many little things (and big things) to be thankful for each day. It’s easy to lose sight of that when you focus on the bad too often. One of the simplest ways to retrain your brain to find the positive is by expressing your gratitude through journaling. Write down 3 - 5 things you are grateful for each day, such as people, places, kind gestures, items, or even your abilities (e.g., hugs from your daughter, your athleticism, a well-stocked pantry, a stranger opening a door for you).
5. Allow Negative Thoughts When Needed
If you’ve read this far, you already know that a positive attitude carries with it many benefits to your mental health and wellbeing. Even so, there are times when negative thinking is the more appropriate and beneficial response. If you are sad or grieving a loss, these emotions can help you move forward and allow you to communicate to others that you need support. Sometimes frustration can motivate you to take action that improves your life.
A little positivity never hurts, and it may even improve your health, mood, and outlook. So, what have you got to lose? Give it a try today and see what a little bit of optimism or self-compassion can do for you.
Sources: Mayoclinic.org, Berkelywellbeing.com