“The happiness of your life depends on the quality of your thoughts.”
Roman emperor and philosopher Marcus Aurelius understood the power of positive thinking centuries ago.
It’s not about discounting difficulties or troubles; it’s about finding healthy ways to cope and respond to them. Everyone faces challenges, but the goal is to counter them with positive thinking and a hopeful attitude. And even if someone isn’t optimistic by nature, there are ways to get there. Neuroplasticity is the brain’s ability to adapt, change, and learn by forming and strengthening new neural pathways. Repeated efforts to think positively can build habits and ultimately rewire the brain.
And it’s worth the effort. Along with other benefits, research shows that people with positive attitudes have a lower risk of cardiovascular health events, lower blood pressure, and better immune responses. Optimistic people also enjoy better mental and physical health overall and live longer.
Unsure if your inner voice is more positive or negative? There are many types of unhelpful self-talk to watch out for.
Always blaming yourself or others, catastrophizing or automatically assuming the worst, making small problems bigger, constantly focusing on what you “should” be doing without noticing accomplishments, and setting yourself up for failure with an unattainable goal of perfectionism are all forms of negative thinking.
So how can we flip the script? Many strategies can help you adopt a more positive outlook on life.
When bad things happen, it’s easy to slip into victim mentality. Instead, actively take on the role of a warrior. Believe in yourself and your ability to overcome challenges. Cheer yourself on and speak good outcomes into existence. Affirmations like “it is possible” or “I am going to take a chance” put positive thinking into practice.
Notice negativity and stop it in its tracks. Reframe those thoughts. For example, when you hear yourself thinking “I can’t do this,” spin it to “It’s a new challenge and I’ll learn something from it.” Use positive, encouraging self-talk instead of being critical. Remember to talk to yourself kindly, as you would to a friend.
Incorporate gratitude into your daily life. Calling out things you’re thankful for helps train your brain to notice positive aspects instead of only the things that cause fear, dread, or stress. Journaling is a helpful exercise to bring attention to the good stuff. And what we focus on grows!
When negative feelings surface, don’t repress them. Allow a short window of time – 5 or 10 minutes – to feel all the feelings, even anger and sadness. But then move on and accept the circumstances as reality. Make a conscious choice to be at peace with it, then focus on actionable steps and solutions.
Another practice is to name your brain. Yes, give your brain an actual name (Brian? Or Brianna?) and call it out when having negative thoughts. It helps create distance from the problem.
Pay attention to how you speak. When you notice a negative spiral, interrupt it with a purposeful “stop” or “cancel that.” This includes talk or thoughts about others, events, experiences, and yourself. Self-deprecating humor is also a no-no. Good or bad, how you talk to yourself helps shape your outlook on life.
Live in the present moment. Ruminating on the past or worrying about the future is futile. When we obsess over what-ifs, we miss out on life. So, try to be fully present and incorporate time for calm and joy each day.
Follow a healthy lifestyle and surround yourself with positivity. This includes diet, exercise, and adequate sleep. Learn stress-management techniques, such as deep breathing and meditation. And don’t forget the impact of choosing to be with positive people as well.
You can’t always be positive. Life is hard. There will certainly be times when challenges and emotions get the best of us. But there are methods to help shift back to a more optimistic place. Positive thinking is a life skill that anyone can practice and develop. Use this important tool to help you navigate and enjoy life.
