POSITIVE THINKING: Definitions, Benefits And How To Do It

Do you tend to see the glass as half empty or half full? You have probably heard that question plenty of times. Your answer relates directly to the concept of positive thinking and whether you have a positive or negative outlook on life. Positive thinking plays an important role in positive psychology, a subfield devoted to the study of what makes people happy and fulfilled.

Research has found that positive thinking can aid in stress management and even plays an important role in your overall health and well-being. It can help combat feelings of low self-esteem, improve physical health, and help brighten your overall outlook on life.

This article discusses what positive thinking is and the health benefits of being positive. It also explores some of the strategies you can use to become a more positive thinker.

What Is Positive Thinking?

Positive thinking means approaching life's challenges with a positive outlook. It doesn't mean seeing the world through rose-colored lenses by ignoring or glossing over the negative aspects of life.

Positive thinking does not necessarily mean avoiding difficult situations. Instead, positive thinking means making the most of potential obstacles, trying to see the best in other people, and viewing yourself and your abilities in a positive light.

Some researchers, including positive psychologist Martin Seligman, frame positive thinking in terms of explanatory style.Your explanatory style is how you explain why events happened.

1.Optimistic explanatory style: People with an optimistic explanatory style tend to give themselves credit when good things happen and typically blame outside forces for bad outcomes. They also tend to see negative events as temporary and atypical.

2.Pessimistic explanatory style: People with a pessimistic explanatory style often blame themselves when bad things happen, but fail to give themselves adequate credit for successful outcomes.They also have a tendency to view negative events as expected and lasting. As you can imagine, blaming yourself for events outside of your control or viewing these unfortunate events as a persistent part of your life can have a detrimental impact on your state of mind.

Positive thinkers are more apt to use an optimistic explanatory style, but the way in which people attribute events can also vary depending upon the exact situation. For example, a person who is generally a positive thinker might use a more pessimistic explanatory style in particularly challenging situations, such as at work or at school.

Positive Psychology vs Positive Thinking

While the terms "positive thinking" and "positive psychology" are sometimes used interchangeably, it is important to understand that they are not the same thing. Positive thinking is about looking at things from a positive point of view. It is a type of thinking that focuses on maintaining a positive, optimistic attitude. Positive psychology is a branch of psychology that studies the effects of optimism, what causes it, and when it is best utilized.

While there are many factors that determine whether a person has a positive outlook, the way that they explain the events of their life, known as their explanatory style, plays an important role.

Health Benefits of Positive Thinking

In recent years, the so-called "power of positive thinking" has gained a great deal of attention thanks to self-help books such as "The Secret." While these pop-psychology books often tout positive thinking or philosophies like the law of attraction as a sort of psychological panacea, empirical research has found that there are many very real health benefits linked to positive thinking and optimistic attitudes.

Positive thinking is linked to a wide range of health benefits, including:

• Better stress management and coping  skills

     • Enhanced psychological health

     •Greater resistance to the common cold

      • Increased physical well-being

       •Longer life span

      • Lower rates of depression

     •Reduced risk of cardiovascular  disease-related death   

     •Longer life span

     •Lower chance of having a heart attack

   •Better physical health

    •Greater resistance to illness such as the common cold

   •Lower blood pressure

  •Better stress management

  •Better pain tolerance

Clearly, there are many benefits of positive thinking. But why, exactly, does positive thinking have such a strong impact on physical and mental health?

One theory is that people who think positively tend to be less affected by stress. Research suggests that having more positive automatic thoughts helps people become more resilient in the face of life's stressful events. People who had high levels of positive thinking were more likely to walk away from stressful life events with a higher sense of the meaningfulness of life.

Positive thinking can have pitfalls at times. While it is important to have an overall positive outlook, unrealistically high expectations can lead to disappointment. Being unable to accept any negative emotions, known as toxic positivity, can also have a negative effect on mental well-being.

Some research has found that negative thinking and moods can actually help people make better, more accurate judgments.

However, research suggests that realistic optimism might be the ideal.

And in a study of people over the age of 50, those who had more positive thoughts about aging lived longer. They also had less stress-related inflammation, which shows one possible link between their thoughts and health.

People with a positive outlook may be more likely to live a healthy lifestyle since they have a more hopeful view of the future. But researchers took that into account, and the results still held.

How to Practice Positive Thinking

While you might be more prone to negative thinking, there are strategies that you can use to become a more positive thinker. Practicing these strategies regularly can help you get in the habit of maintaining a more positive outlook on life.

1.Notice your thoughts: 

Start paying attention to the type of thoughts you have each day. If you notice that many of them are negative, make a conscious effort to reframe how you are thinking in a more positive way.

2.Write in a gratitude journal: 

Practicing gratitude can have a range of positive benefits and it can help you learn to develop a better outlook. Experiencing grateful thoughts helps people to feel more optimistic.

3.Use positive self-talk: 

How you talk to yourself can play an important role in shaping your outlook. Studies have shown that shifting to more positive self-talk can have a positive impact on your emotions and how you respond to stress.

The authors of the study suggest that the disappointment that optimists experience when their high hopes are not realized can have a negative impact on well-being. This doesn't mean that people should strive to be pessimistic thinkers. since studies indicate that people with a negative outlook tend to fare the worst.11 Instead, having a generally positive outlook that is focused on realistic expectations may be the best approach. 

In some cases, inappropriately applied positive thinking can cross the line into what is known as toxic positivity. This involves insisting on maintaining a positive mindset no matter how upsetting, dire, or damaging a situation might be. This type of excessive positivity can impede authentic communication and cause people to experience feelings of shame or guilt if they struggle to maintain such an overly positive outlook

4.Smile more: 

In a study, people who smiled (or even fake-smiled) while doing a stressful task felt more positive afterward than those who wore a neutral expression. You’ll benefit more if the smile is genuine, though. So look for humor and spend time with people or things that make you laugh.

5.Reframe your situation:

 When something bad happens that’s out of your control, instead of getting upset, try to appreciate the good parts of the situation. For example, instead of stressing about a traffic jam, recall how convenient it is to have a car. Use the time that you’re stuck behind the wheel to listen to music or a program you enjoy

6.Picture your best possible future

 Think in detail about a bright vision for your future -- career, relationships, health, hobbies -- and write it down. When you imagine your life going well, research suggests, you’ll be happier in the present.

7.Focus on your strengths

Each day for a week, think about one of your personal strengths, like kindness, organization, discipline, or creativity. Write down how you plan to use that strength in new ways that day. Then, act on it. People in a study who did that boosted their happiness and lowered their symptoms of depression at the end of the week. Six months later, those benefits were still going strong.

8.Spend Time with Positive People

It's no secret that the people we surround ourselves with profoundly influence our lives. Our relationships can impact everything from our physical health to our mental well-being. When you are around optimistic people, their good attitude can rub off on you. Being around positive people can help you to see the glass as half full rather than half empty. Optimistic people tend to be more fun to be around and can help you enjoy life more. They may also help you to stay motivated when times are tough. Nothing can derail your efforts to develop a more positive outlook like Negative Nellies and Debbie Downers, so make an effort to spend time with positive people.

9.Take Care of Your Physical Health

Your physical health and your attitude are closely connected. Taking care of your physical health can help you have a positive attitude. When you feel good physically, you're more likely to feel good mentally and emotionally. When you're physically healthy, you have more energy and stamina. You're able to think more clearly and make better decisions. You're also better able to cope with stress and handle difficult situations. Taking care of your physical health is an integral part of taking care of your overall well-being. You can improve your mood, reduce stress, and increase your energy level by making healthy choices. These benefits can all contribute to a positive attitude.

10.Treat Your Self

It's important to take care of yourself both physically and mentally. When you make time for self-care, you're investing in your overall health and well-being. And while it may seem like a luxury, treating yourself to some self-care can actually help promote a positive mindset. When you take care of yourself, you're sending the message that you're worth taking care of, which helps to boost your self-esteem and confidence. Plus, taking care of yourself can help reduce stress and anxiety. When you make time for self-care, you're investing in your future health and happiness. So go ahead and book that massage, take a relaxing bath, or treat yourself to a new book or outfit. Your mind and body will thank you for it.

11.Develop Morning & Evening Routines

When it comes to developing a positive mindset, routines can be critical. By taking the time to establish a morning and evening routine, you can help set the tone for your day and promote a sense of calm and well-being. Start by taking some deep breaths and setting your intention for the day ahead in the morning. Then, take some time to stretch or do some light exercises to get your body moving. After that, you can enjoy a healthy breakfast and spend time planning your day. In the evening, wind down with a relaxing activity like reading or taking a bath. Then, write down three things you are grateful for from the day. Finally, spend a few minutes visualizing your ideal life and what you want to manifest in the coming days. By taking just a few minutes each day to focus on your mind, body, and spirit, you can help create a positive mindset that will lead to lasting success.

12.Practice Mindfulness

Mindfulness is the practice of paying attention to the present moment without judgment. It can help us become more aware of our thoughts, feelings, and surroundings and positively impact our mental and physical well-being. For example, it can help to reduce stress, anxiety, and negative emotions. It can also improve our focus, memory, and sleep quality. In addition, mindfulness has been linked to several physical health benefits, including lower blood pressure and a reduced risk of heart disease. By practicing mindfulness regularly, we can learn to be more present and focus on the positive aspects of our lives, promoting a more positive mindset and helping us to lead happier and healthier lives. You can practice mindfulness by taking a few minutes each day to focus on your breathing and noticing any physical sensations or thoughts that arise without judgment. Or, try a guided meditation or a yoga class to help increase your mindfulness skills.

13.Avoid Negative Language

Our words have power. The language we use can affect our mood and how we think about ourselves and others. Negative language, such as gossiping or complaining, can lead to a negative mindset. On the other hand, using positive language can help to promote a positive mindset. When we focus on positive words and affirming statements, it can help us to see the good in ourselves and others. It can also allow us to feel more optimistic about the future. So next time you're tempted to gossip or complain, take a moment to consider the impact of your words.

14.Be Curious

Being curious has many benefits. It can help promote a positive mindset, increase knowledge and understanding, and provide a sense of satisfaction. We are more likely to explore new ideas and concepts when we are curious. We are also more likely to be open-minded and receptive to new information. Additionally, curiosity can lead to greater creativity and problem-solving ability. So if you want to improve your mind, start by being more curious. Ask questions, seek out new experiences, and never stop learning.

15.Seek Out New Experiences

Why don't you take your curiosity further and actively seek out new, exciting experiences? A dream trip is an excellent way to discover novel sights and experiences. But, while packing your bags and jetting off to an unknown destination can be reinvigorating, new experiences don't have to be limited to physical travel. Trying something new—whether it's experimenting with a new recipe, learning a new skill, or exploring a different part of your city—can also promote a positive mindset. Why? Because when we step out of our comfort zones, we open ourselves up to new possibilities and ways of thinking. We also give ourselves a chance to learn and grow. So, next time you're feeling negative or bored, try something new. It may just be the change you need.

With practice, you can add more positive thoughts to your life and enjoy the benefits that come with optimism.