Do you consider yourself a positive person, generally seeing things through a “glass half full” lens? Or do you have a generally more negative outlook, usually seeing things as “glass half empty?” If you could use a boost in the positivity department, you’re not alone, especially right now. Because optimism can soften the negative effects of stress, allowing us to cope with and recover from trauma more easily, here are four things you can do right now to bring yourself some positivity no matter what’s happening in your world.
Avoid your negative self talk
This is easier said than done. But it’s worth trying to make the effort. When you practice positive self-talk over time, you develop affirmative beliefs about yourself. When you think or choose to speak to yourself in a positive manner, it can lead to improved self-esteem and confidence in your own abilities. To start changing your self-talk, you need to be aware of what you’re saying. Commit to pausing several times during the day to catch any negative inner monologue, and replace it with positive comments.
Extreme decision making
Know that every situation does not need an immediate decision made, and it’s not an all or nothing outcome. When we’re anxious or experiencing high levels of anxiety, we can fall into this kind of decision making. Karen Young explains in her post, How Anxiety Interferes With Decision-Making – And How to Stop it Intruding,“It seems that when it comes to making decisions at least, anxiety selectively shuts down certain connections, making it more difficult for the brain to screen out irrelevant information and make better decisions.” Try to assess where your anxiety level is at, and be mindful about your process to determine an outcome. Instead of focusing on making a decision, concentrate on the work you’re doing, and focus on the outcome that you want. Acknowledge how you’re feeling, and come back to the decision when your mind is clearer and you’re feeling less pressure.
Express gratitude
Can being grateful actually positively alter your brain? Yes! According to this thriveglobal.com article, “Trying to think of things you are grateful for forces you to focus on the positive aspects of your life. This simple act increases serotonin production in the anterior cingulate cortex.” Spend a few minutes every day finding things in your life for which you feel grateful. Try this. Mentally list five to 10 things that you’re grateful for, or take a few minutes to write down the things you appreciate. Not only will you be reminded of the good things in your life, it can alter your brain in a positive way over time.
Acknowledge the importance of silver linings, and look for them
Everyone can take a difficult situation and chock it up to bad luck, or bad timing, or bad circumstances. It’s not your first reaction to take responsibility for what happened, learn from it, and look for the positive reason in a negative outcome. However, almost every challenge can be turned into an opportunity. Whenever things don’t go your way, look for the gifts that might be hidden in tough circumstances. If you can try or learn how to look for a silver lining in every difficult situation, not only will you start noticing positive things before negative ones, you might notice yourself becoming more proactive.
Optimism can be learned, and according to Psychology Today, “More than five decades of research have found that optimism is a potent health tonic. Optimistic people remain healthier and live longer. They have better cardiovascular health—even after risk factors are controlled for, stronger immune function, and lower levels of stress and pain.” Meaning, optimism might be a skill that you commit to learning this year. In addition to improved self-esteem, another positive side effect of turning your negative thoughts into positive ones; your friends and family members will notice your sunnier outlook on life, and will likely seek you out more often for advice or want to spend time with you.