This is not a time for a possitive mindset for us as we all are badly hit by the country’s economic crisis. But, somehow or other, we have to develop possitive thinking to surpass this dark time. Yet, how could we do that? Dr. Timothy J. Legg, a PhD and PsyD holder, a licensed psychologist and professional counselor with extensive experience in the USA, presents some guidelines to stay possitive. According to Dr. Legg, positive thinking isn’t magic and it won’t make all of your problems disappear.
But it will improve our mental health to tackle the obstacles successfully.
Here are some tips that can help you to train your brain how to think positively. These recommendations of Dr. Legg are put into words by Adrienne Santos-Longhurst, a freelance writer specialising in health, wellness and lifestyle, and we quote them from www.healthline.com.
Focus on the good things
Challenging situations and obstacles are a part of life. When you’re faced with one, focus on the good things no matter how small or seemingly insignificant they seem.
If you look for it, you can always find the proverbial silver lining in every cloud — even if it’s not immediately obvious. For example, if someone cancels plans, focus on how it frees up time for you to catch up on a TV show or other activity you enjoy.
Practice gratitude
Practicing gratitude has been shown to reduce stress, improve self-esteem, and foster resilience even in very difficult times.
Think of people, moments, or things that bring you some kind of comfort or happiness and try to express your gratitude at least once a day.
This can be thanking a co-worker for helping with a project, a loved one for washing the dishes, or your dog for the unconditional love they give you.
Keep a gratitude journal
StudiesTrusted Source have found that writing down the things you’re grateful for can improve your optimism and sense of well-being. You can do this by writing in a gratitude journal every day, or jotting down a list of things you’re grateful for on days you’re having a hard time.
Open yourself up to humor
Studies have found that laughter lowers stress, anxiety, and depression. It also improves coping skills, mood, and self-esteem.
Be open to humor in all situations, especially the difficult ones, and give yourself permission to laugh.
It instantly lightens the mood and makes things seem a little less difficult. Even if you’re not feeling it; pretending or forcing yourself to laugh can improve your mood and lower stress.
Spend time with positive people
Negativity and positivity have been shown to be contagious.
Consider the people with whom you’re spending time. Have you noticed how someone in a bad mood can bring down almost everyone in a room? A positive person has the opposite effect on others.
Being around positive people has been shown to improve self-esteem and increase your chances of reaching goals. Surround yourself with people who will lift you up and help you see the bright side.
Practice positive self-talk
We tend to be the hardest on ourselves and be our own worst critic. Over time, this can cause you to form a negative opinion of yourself that can be hard to shake. To stop this, you’ll need to be mindful of the voice in your head and respond with positive messages, also known as positive self-talk.
Research shows that even a small shift in the way you talk to yourself can influence your ability to regulate your feelings, thoughts, and behaviour under stress.
Here’s an example of positive self-talk: Instead of thinking “I really messed that up,” try “I’ll try it again a different way.”
Identify your areas of negativity
Take a good look at the different areas of your life and identify the ones in which you tend to be the most negative. Not sure? Ask a trusted friend or colleague. Chances are, they’ll be able to offer some insight. A co-worker might notice that you tend to be negative at work. Your spouse may notice that you get especially negative while driving. Tackle one area at a time.
Start every day on a positive note
Create a ritual in which you start off each day with something uplifting and positive. Here are a few ideas:
- Tell yourself that it’s going to be a great day or any other positive affirmation.
- Listen to a happy and positive song or playlist.
- Share some positivity by giving a compliment or doing something nice for someone.
How to think positive when everything is going wrong
According to Adrienne Santos-Longhurst, trying to be positive when you’re grieving or experiencing other serious distress can seem impossible. During these times, it’s important to take the pressure off of yourself to find the silver lining. In such cases, he proposes to channel that energy into getting support from others.
He believes that positive thinking isn’t about burying every negative thought or emotion you have or avoiding difficult feelings. The lowest points in our lives are often the ones that motivate us to move on and make positive changes.
Therefore, when going through such a time, he suggests trying to see yourself as if you were a good friend in need of comfort and sound advice. What would you say to her? You’d likely acknowledge her feelings and remind her she has every right to feel sad or angry in her situation, and then offer support with a gentle reminder that things will get better.
Side effects of negative thinking
As per Santos-Longhurst, negative thinking and the many feelings that can accompany it, such as pessimism, stress, and anger, can cause a number of physical symptoms and increase your risk of diseases and a shortened lifespan.
Stress and other negative emotions trigger several processes in our bodies, including stress hormone release, metabolism, and immune function. Long periods of stress increase inflammation in your body, which has also been implicated in a number or serious diseases.
Some of the symptoms of stress include headache, body aches, nausea, fatigue and difficulty sleeping. And cynicism, stress, anger, and hostility have been linked to a higher risk of heart disease, heart attack, stroke and dementia.
Santos-Longhurst also offers some insights on when to seek medical help.
He says, if you’re feeling consumed by negative thoughts and are having trouble controlling your emotions, see a doctor. You may benefit from medical help, such as positive psychology or therapy. Persistent negative thoughts can be caused by an underlying psychiatric condition that requires treatment.
Definitely, we won’t be able to undo years of pessimism and negative thoughts overnight, but with some practice, we can learn how to approach things with a more positive outlook. Only through such a manner can we overcome our mental distress in the present condition.