11/6: The Power of Positive thinking
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Did you miss the class? Or would you like to hear it again? Join instructor Bridget Wright as she discusses the power of positive thinking.
The Power of Positive Thinking
How do you see this glass of water? Half empty or half full?
You have heard this question many times, and your answer shows whether you have a positive or negative outlook on life.
It's directly related to the concept of positive thinking.
Research has found that positive thinking helps to reduce stress, increase self-esteem, improve physical and mental health, and plays an important role in overall health and well-being. This lesson discusses what positive thinking is, the health benefits of being positive, and strategies to become a more positive thinker.
What is Positivity?
Positivity is practicing being positive or optimistic in life. Positive thinking, positive emotions, and positive behaviors are parts of positivity. All of this positivity contributes to positive outcomes. This lesson will focus on positive thinking such as transforming negative thoughts into positive thoughts. (Davis, 2023)
What is positive thinking?
Approaching life's challenges with a positive outlook means positive thinking. It simply means you approach the good and the bad in life with the expectation that things will go well. It doesn’t mean ignoring reality or making light of problems or avoiding difficult situations. (Cherry, 2023), (Sherwood, 2022), (Legg & Coyle, 2019). 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. It helps you manage problems and deal with hardships in a more positive and productive way. (Cherry, 2023)
What is not positive thinking?
Positive thinking is not about taking a "Pollyanna" approach to life (Cherry, 2020). In other words, positive thinking should be separated from positive bias which means too much attention to positivity rather than reality. So, understanding misconceptions of positive thinking is important to gain the benefits of being a positive thinker.
● Positive thinking is not ignoring reality.
● Positive thinking is not a one-time exercise.
● Positive thinking is not a substitute for positive action.
● Positive thinking is not magic that makes all problems disappear. (Margaret, 2020)
The dark side of positivity is considered "toxic positivity". Here are some ideas of turning comments from someone who may have toxic positivity and find healthier ways to accept and validate. https://u.osu.edu/studentwellnesscenter/2021/03/28/toxic-positivity-the-darker-side-of-the-rainbow/
Components of Positive Thinking
Positive thinking has different components and each of them have a positive impact on our lives. Researchers agree that more studies are necessary to explore the different dimensions of positive thinking and have a unique definition. For example, life satisfaction, self-esteem, and optimism have been suggested as the indicators of positive thinking. These concepts may involve positive thinking, but they can also be outcomes of positive thinking.
In another approach researchers suggested eight indicators of positive thinking that can be recalled easily using the acronym THINKING:
Other researchers suggested four components for positive thinking that include:
Also, positive thinking can be divided into three categories: past, present, and future focused positive thinking.
1. Past-focused positive thinking
This involves shifting past negative thoughts to be more positive which can help move past bad things that happened in the past and prevent depression. Here are examples of past-focused positive thoughts that put a positive spin on the past while still acknowledging the difficult situation:
“I did the best I could.”
“That job interview went badly, but at least I learned what to do differently next time.”
“I know my childhood wasn’t perfect, but my parents did the best they could.”
2. Present-focused positive thinking
This involves current challenges and helps to have more control of stressful situations, better cope, reduce stress, and potentially improve life satisfaction. Here are some examples of present-focused positive thoughts:
“I’m so lucky to have a friend who really cares about me.”
“That breakfast was so tasty and beautiful, and I enjoyed it immensely.”
“Even though I may make mistakes, I always try my best.”
3. Future-focused positive thinking
This involves shifting future negative thoughts to be more positive and can help stop generating negative emotions about things that haven’t even happened yet, and prevent greater worry and anxiety. Here are some examples of future-focused positive thoughts:
“It’s all going to turn out fine.”
“I can’t wait to go to that event next week.”
“I will continue to work toward my goals, so I know that my future is going to be great.” (Davis & Nash, 2020)
Some researchers frame positive thinking in terms of optimistic explanatory style. Explanatory style is how people process the events, attach meaning to it, and assess it as a threat or a challenge in their lives. In fact, the way that people explain the events of their life determines whether a person is a positive thinker or not. So, there are two explanatory styles: optimistic and pessimistic. People with optimistic explanatory style tend to see negative events as temporary and atypical. In contrast people with pessimistic explanatory style tend to view negative events as expected and lasting. (Scott, 2023)
Therefore, positive thinking has different components and can be defined in different dimensions. But physical and mental health are positive outcomes of positive thinking in any dimension. In fact, researchers suggested that positive thinking helps to resolve different types of negative thoughts and potentially improve multiple aspects of well-being.
Health Benefits of Positive Thinking
Health benefits that positive thinking may provide include both physical and mental health.
Some physical benefits may include:
● Increased life span
● Reduced risk of death from cancer
● Reduced risk of death from respiratory conditions
● Reduced risk of death from infections
● Better cardiovascular health and reduced risk of death from cardiovascular disease and stroke
● Lower blood pressure
● Lower levels of distress and pain
● Greater resistance to illnesses such as common cold
● Better stress management
● Better pain tolerance
The mental benefits may include:
● Lower rates of depression
● Better mood
● Better psychological and physical well-being
● Better coping skills during hardships and times of stress
● More creativity
● Greater problem-solving skills (Sherwood, 2022) (Mayo Clinic, 2022)
Video:
What happens in the brain and body with positive thinking. What happens when those thoughts are not positive.
Research on positive thinking and aging
One prospective study of 5,314 older adults (aged 60 and older) from the English Longitudinal Study of Ageing found that positive thinking could reduce frailty during old age. (Gale et al., 2016)
The aim of a 35 years long follow-up prospective study (1981–2016) was to assess the relationship of mental attitude and mortality in older adults. Results showed that persons with a negative attitude have an increased risk of death even after many years of follow-up. Researchers concluded that having a positive mental attitude was linked to decreased mortality over a 35-year period. Analysis of total attitude score by quartiles showed higher mortality with lower scores (more negative attitude) in both women and men. (Paganini-Hill et al., 2018)
Attitude score and hazard ratios of death: the Leisure World Cohort Study, 1981–2016. Source: (Paganini-Hill et al., 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6286774/figure/fig1/)
In a study of 660 individuals aged 50 and older, 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. (Levy et al., 2002)
Influence of positive self-perceptions of aging (PSPA) on survival. The Arrow indicates median survival. Source: (Levy et al., 2002 https://www.apa.org/pubs/journals/releases/psp-832261.pdf)
Results of a prospective cohort study from 2004-2012 among 70,021 women showed that the most optimistic women (the top quartile) had a nearly 30% lower risk of dying from any of the diseases analyzed in the study compared with the least optimistic women (the bottom quartile). The most optimistic women had a 16% lower risk of dying from cancer; 38% lower risk of dying from heart disease; 39% lower risk of dying from stroke; 38% lower risk of dying from respiratory disease; and 52% lower risk of dying from infection. (Kim et al., 2017)
The objective of another study was to identify the relationships between optimistic expectancies and immunity. Results showed that people who were optimistic about a specific and important part of their lives, such as how well they were doing in school, exhibited a stronger immune response than those who had a more negative view of the situation. (Segerstrom & Sephton, 2010)
Study findings from Johns Hopkins Medicine experts showed that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular events within 5 to 25 years than those with a more negative outlook. (JOHNS HOPKINS MEDICINE, 2023)
Results of another interventional study showed the efficacy of positive thinking training in reducing Generalized Anxiety Disorder. (Eagleson et al., 2016)
Why, exactly, does positive thinking impact both physical and mental health?
The mechanism for the connection between health and positivity is unclear. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.
It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess. (Mayo Clinic, 2022)
The purpose of a study among 232 students and community‐dwelling adults was to test whether positive automatic cognitions moderated the relationship between event stressfulness and meaning in life. Results showed that for persons with high levels of positive thinking, greater event stressfulness was associated with higher meaning in life. For persons with low levels of positive thinking, greater event stressfulness was associated with lower meaning in life. (Boyraz & Lightsey, 2012)
It's unclear why people who engage in positive thinking experience health benefits. What is clear, however, is that there is definitely a strong link between “positivity” and health.
How to practice positive thinking
Positive thinking is a way of perceiving yourself and your situation that makes you feel confident and cared for. It is a skill that can be developed with practice. We will review some ways to think and behave in a more positive and optimistic way.
Practice positive self-talk:
Self-talk is the endless stream of unspoken thoughts that run through your head automatically. Those thoughts can be both positive and negative. If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. Before practicing positive self-talk, you should identify whether your self-talk is positive or negative. Below are some common forms of negative self-talk. See the image on the right for additional examples.
● Filtering. You magnify the negative aspects of a situation and filter out all the positive ones.
● Personalizing. You blame yourself for everything.
● Catastrophizing. You expect the worst without facts that the worst will happen.
● Blaming. You avoid being responsible for your thoughts and feelings.
● Perfectionism. Keeping impossible standards and trying to be more perfect sets yourself up for failure.
● Polarizing. You see the world in black and white, or good and bad. There is no middle ground.
How to develop positive self-talk:
You can develop a habit of positive self-talk by following simple rules:
● Don't say anything to yourself that you wouldn't say to anyone else.
● Be gentle and encouraging with yourself as you would be with someone you hold dear.
● If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.
● Think about things you're thankful for in your life.
Here are some examples of negative self-talk and how you can turn them into positive self-talk.
Negative: I’ll disappoint everyone if I change my mind.
Positive: I have the power to change my mind. Others will understand.
Negative: I failed and embarrassed myself.
Positive: I’m proud of myself for even trying. That took courage.
Negative: I’m overweight and out of shape. I might as well not bother.
Positive: I am capable and strong, and I want to get healthier for me.
Negative: I let everyone on my team down when I didn’t score.
Positive: Sports are a team event. We win and lose together.
Negative: I’ve never done this before, and I’ll be bad at it.
Positive: This is a wonderful opportunity for me to learn from others and grow.
Negative: There’s just no way this will work.
Positive: I can and will give it my all to make it work.
Video:
What is positive self talk? In this short video, you learn more about it and how to begin to practice. This link sends you to YouTube.
Identify areas for improvement:
Identify areas of your life that you usually tend to be the most negative. If not sure, ask a trusted person such as your colleague or spouse. Then, start by focusing on one area to approach more positively. For example, you can remind yourself of your positive attributes.
Remember to laugh:
Give yourself permission to smile or laugh, especially during difficult times. Even if you’re not feeling it, pretending or forcing yourself to laugh can improve your mood and lower stress. Also, learning to laugh when life tries to break us down can build resilience.
Follow a healthy lifestyle:
Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 5 or 10 minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. Get enough sleep. And learn techniques to manage stress.
Surround yourself with positive people:
Negativity and positivity have been shown to be contagious. Make sure those in your life are positive because they will help you see the bright side. Negative people may increase your stress levels and make you doubt your ability to manage stress in healthy ways.
Start 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.
Use tools to help shape positive thinking skills
When trying to grow positive thinking skills, it’s helpful to use worksheets. Below are two worksheets to help you build key positive thinking skills. Click on the box with the arrow in the top right of the worksheet to view in its own tab, and to print it out. (You can access them online here: Things I love, I am great because…) (Davis & Nash, 2021)
Im-Great-Because...-Worksheet.pdfThings-I-Love.pdfBe curious:
If you want to improve your mind, start by being more curious. Ask questions, seek out new experiences, and never stop learning. Being curious has many benefits such as promoting a positive mindset, increasing knowledge and understanding, and providing a sense of satisfaction.
Practice mindfulness and positive thinking:
Mindfulness is the practice of paying attention to the present moment without judgment. It can help you become more aware of your thoughts, feelings, and surroundings and positively impact your mental and physical well-being. 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. (The College of Health Care Professions, 2022), (Mayo Clinic, 2022), (Legg, 2018)
Results of a randomized clinical trial showed the effectiveness of the positive thinking training approach in improving resilience and life satisfaction in older adults. This training included 90-minute weekly sessions for eight weeks on positive thinking through written homework for reflection, group discussion, and media. (Taherkhani et al., 2023)
Interested in viewing the topics and homework for each training lesson? You can see it ono the left or Click here to view. on the study website.
The topics and objectives, and homework of each training session.
Source: (Taherkhani et al., 2023,https://www.nature.com/articles/s41598-023-30684-y)
Set SMART goals:
Positive thinking is a skill that can be practiced. You might be interested in setting your SMART goals to be a positive thinker. We discussed SMART goals in week 1. So you know that the SMART in SMART goals stands for Specific, Measurable, Achievable, Relevant, and Time-Bound.
My goal is to use positive thinking skills to (milestone)----------by-----------(date). I will measure my progress every week by -------------(quantifiable indicators of progress).
Here is an example:
My goal is to use positive thinking skills to increase my self- esteem by December 31, 2023. I will measure my progress every week using the Rosenberg Self-esteem Scale. (Margaret, 2020)
https://helpfulprofessor.com/smart-goals-examples-for-students/
Conclusion
Approaching life's challenges with a positive outlook means positive thinking. It plays an important role in overall health and well-being. If you tend to have negative self-talk, you can learn to change it. It takes time and practice, but you can develop positive self-talk, be a positive thinker, and create a positive change in your mental and physical health. But if you find you’re not successful on your own, seek medical help and learn to flip the switch.
References
Boyraz, G., & Lightsey, J. O. R. (2012). Can positive thinking help? Positive automatic thoughts as moderators of the stress–meaning relationship. American Journal of Orthopsychiatry, 82(2), 267-277. https://doi.org/10.1111/j.1939-0025.2012.01150.x
Cherry, K. (2020, June 1). Benefits of Positive Thinking for Body and Mind. Verywell Mind. Retrieved October 12, 2023, from https://www.verywellmind.com/benefits-of-positive-thinking-2794767
Cherry, K. (2023, May 4). Positive Thinking: Definition, Benefits, and How to Practice. Verywell Mind. Retrieved October 12, 2023, from https://www.verywellmind.com/what-is-positive-thinking-2794772
The College of Health Care Professions. (2022, November 10). Don't Worry, Be Happy—12 Ways to Stay Positive. The College of Health Care Professions. Retrieved October 12, 2023, from https://www.chcp.edu/blog/how-to-think-positive/
Davis, T. (2023). Positivity: The Psychology, Definition, and Examples. The Berkeley Well-Being Institute. Retrieved October 12, 2023, from https://www.berkeleywellbeing.com/positivity.html
Davis, T., & Nash, J. (2020, December 3). What Is Positive Thinking? +9 Examples of Positive Thoughts. Positive Psychology. Retrieved October 12, 2023, from https://positivepsychology.com/positive-thinking/#psychology
Davis, T., & Nash, J. (2021, February 16). Ultimate Positive Thinking Exercises (+ 3 Great Techniques). Positive Psychology. Retrieved October 12, 2023, from https://positivepsychology.com/positive-thinking-exercises/
Eagleson, C., Hayes, S., Mathews, A., Perman, G., & Hirsch, C. R. (2016, March). The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behaviour Research and Therapy, 78, 13-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4760272/. 10.1016/j.brat.2015.12.017
Gale, C. R., Mõttus, R., Deary, I. J., Cooper, C., & Sayer, A. A. (2016, September 22). Personality and Risk of Frailty: the English Longitudinal Study of Ageing. Annals of Behavioral Medicine, 51(1), 128-136. https://doi.org/10.1007/s12160-016-9833-5
JOHNA HOPKINS MEDICINE. (2023). The Power of Positive Thinking. Johns Hopkins Medicine. Retrieved October 12, 2023, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
Kim, E. S., Hagan, K. A., Grodstein, F., DeMeo, D. L., De Vivo, I., & Kubzansky, L. D. (2017, January 1). Optimism and Cause-Specific Mortality: A Prospective Cohort Study. American Journal of Epidemiology, 158(1), 21-21. https://doi.org/10.1093/aje/kww182
Legg, T. J. (2018, October 17). Positive Self-Talk: Benefits and Techniques. Healthline. Retrieved October 12, 2023, from https://www.healthline.com/health/positive-self-talk
Legg, T. J., & Coyle, D. (2019, February 21). How to Think Positive and Have an Optimistic Outlook: 8 Tips. Healthline. Retrieved October 12, 2023, from https://www.healthline.com/health/how-to-think-positive#
Levy, B. R., Slade, M. D., Kunkel, S. R., & Kasl, S. V. (2002). Longevity Increased by Positive Self-Perceptions of Aging. Journal of Personality and Social Psychology, 83(2), 261-270. 10.1037//0022-3514.83.2.261
Margaret, C. (2020). The Path to Positivity: Proven Positive Thinking Techniques for Getting Motivated and Living Your Best Life. Callisto Publishing. https://socialwork.columbia.edu/wp-content/uploads/PathToPositivityCh1.pdf
Mayo Clinic. (2022, February 3). Positive thinking: Reduce stress by eliminating negative self-talk. Mayo Clinic. Retrieved October 12, 2023, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
Paganini-Hill, A., Kawas, C. H., & Corrada, M. M. (2018). Positive Mental Attitude Associated with Lower 35-Year Mortality: The Leisure World Cohort Study. Journal of Aging Research, 2018(Positive Mental Attitude Associated with Lower 35-Year Mortality: The Leisure World Cohort Study), 10 Pages. https://doi.org/10.1155/2018/2126368
Scott, E. (2023, August 14). Explanatory Styles and Stress: Negative and Positive Types. Verywell Mind. Retrieved October 12, 2023, from https://www.verywellmind.com/about-explanatory-styles-3145110
Segerstrom, S. C., & Sephton, S. E. (2010, February). Optimistic Expectancies and Cell-Mediated Immunity: The Role of Positive Affect. Psychological Science, 21(3). https://doi.org/10.1177/0956797610
Sherwood, A. (2022, January 16). Positive Thinking: What It Is and How to Do It. WebMD. Retrieved October 12, 2023, from https://www.webmd.com/mental-health/positive-thinking-overview
Sherwood, A. (2022, January 16). Positive Thinking: What It Is and How to Do It. WebMD. Retrieved October 12, 2023, from https://www.webmd.com/mental-health/positive-thinking-overview
Taherkhani, Z., Kaveh, M. H., Mani, A., Ghahremani, L., & Khademi, K. (2023, March 1). The effect of positive thinking on resilience and life satisfaction of older adults: a randomized controlled trial. Scientific Reports, 12(3478). https://doi.org/10.1038/s41598-023-30684-y