Did you know that individuals with a family history of heart disease were less likely by 33%
to have a heart attack if they had a positive outlook? This piece of interesting research was
conducted at John Hopkins by Lisa Yanek and her colleagues using a survey tool to assess
joy, energy, anxiety and satisfaction in a person.
While scientifically there is no evidence of how optimism and health are connected,
however it is observed that people who are positive make better decisions, have improved
pain tolerance and better immunity against stress and disease – indicating a definite
connection between positivity and mental health.
Positive thinking is approaching life with a positive mindset or attitude – using practices like
gratitude, meditation, affirmations, humour, positive self-talk, recognising and stopping
negative thoughts or simply spending time with optimistic people. It includes affirmative,
hopeful and optimistic thoughts. When we are optimistic we realise that tough times are
temporary and what is in our control versus what is not. We avoid blaming ourselves or
seeing the worst in situations or seeing situations are permanent.
A reasonable positive mindset can help shift perspective and improve mental health in the
following ways:
· Facing stress more effectively by making a plan and taking action or asking for help
rather than dwelling in misery
· Coping with challenges and adversity in a resilient manner
· Reducing symptoms of depression and rumination
· Enhancing creativity and problem solving skills
Even though we know a positive mindset could be beneficial, why do we tend to be so
negative? One possibility could be protecting ourselves from disappointment and failure.
Not everyone is born with a positive mindset, but we all can certainly cultivate one. Here are
some tips to help you make a change:
Take care of your health
A healthy lifestyle comprising enough sleep, a good diet and exercise can help you feel good
and induce positivity. Have a routine check-up and spend time outdoors or with your friends
to get those good hormones going.
Change your company
If your social connections are pessimistic, it may impact your thinking. Choose who you
spend your time with because it impacts your mood and mindset.
Smile more
Research indicates that smiling reduces heart rate and blood pressure, try using humour in
stressful situations. Watch funny movies and spend time with friends who make you laugh.
Reframe negative thoughts
Pay attention to how you think, as soon as a negative thought arises, reframe it to
appreciate yourself or the upside of situations rather than blaming or complaining. Instead
of thinking ‘I can’t get this right’, try thinking ‘I can figure this out’.
Visualise good times
Imagination can make you more positive. Whenever a situation pulls you down, picture
yourself in a better place, and make a plan to create that better place.
Build resilience
Identify what causes your stress and face it your challenges head on with resources and
coping skills. Spend time to relax and rejuvenate by yourself with a good bath, some music
or a long walk.
Be grateful
Keep a journal where each night you note down 3 things that you were grateful for in that
day.
Focus on your strengths
List out what you are good at, to help you believe you have the power to make a positive
change.
Meditate
Meditation improves awareness and focus and benefits mental and physical health in many
ways starting with giving you better control over your thoughts, making you aware of your
self-talk and find new perspective.
Positive thinking is not about ignoring the negative or adopting a positive attitude by
dismissing or minimizing your feelings or staying positive all the time. Sometimes others
may force you to focus on the positives when you are going through a difficult time and you
may avoid difficult emotions only to feel worse. In such cases rather than succumbing to
toxic positivity, politely explain to them how their advice wasn’t sensitive to your situation
or what they can do to help you feel better. Rather it is realising that bad things will happen,
others may disappoint us but there are ways to improve the situation and learn from the
experience.
