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Positive thinking, or an optimistic attitude, is the practice of focusing on the good in any given situation. It can have a big impact on your physical and mental health. That doesn't mean you ignore reality or make light of problems. It simply means you approach the good and the bad in life with the expectation that things will go well.

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.

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When you notice a negative thought, try to stop it and shift your focus to the positive. Think rationally about the situation. If it helps you to let go, you can give yourself and those around you grace. (You can still hold them accountable for their actions.)

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.

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.

Strategies that can improve your positive thinking include noticing your thoughts and making a conscious effort to shift from negative thoughts to more positive one. Practicing positive self-talk and practicing gratitude can also be helpful ways to start having a more positive outlook.

Positive thinking is important because it can have a beneficial impact on both physical and mental well-being. People who maintain a more positive outlook on life cope better with stress, have better immunity, and have a lower risk of premature death. Positive thinking also helps promote greater feelings of happiness and overall satisfaction with life.

Positive thinking has been shown to help people live healthier, happier lives. When they have a positive outlook, they are more likely to engage in healthy behaviors such as exercising, eating healthy, and getting plenty of rest. Downsides of positive thinking include the risk of forming overly high expectations that result in disappointment and being affected by toxic positivity.

Practicing mindfulness can be a way to build self-awareness and become more conscious of how your negative thoughts affect your moods and behaviors. As you become better at identifying negative thought patterns, you can then take steps to shift into a more positive mindset. Actively replacing negative thoughts with positive ones can help you eventually learn to become a more positive thinker.

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship. Am J Orthopsychiatry. 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

Positive thinking doesn't mean that you ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information or expectations due to preconceived ideas of what may happen.

It's unclear why people who engage in positive thinking experience these health benefits. 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.

When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

It can seem like there are no positive thinking benefits in that moment. You're disappointed because you want the full glass. And you don't have it. Or, maybe you feel like your glass doesn't exist at all. It's broken, stolen, shattered, someone else's.

When someone tells you to "cheer up" or "think positive," it can seem pretty tone-deaf. Relentless positivity without reality rarely helps. That's why toxic positivity has given positive thinking a bad rap.

A positive thinker assumes best intentions from others and interprets actions more favorably rather than jumping to negative thoughts and assuming the worst. A positive thinker can visualize good outcomes.

It takes some effort, but after you practice consciously adopting a more positive approach, your brain will form new ways of thinking. Some optimists work hard to combat their negative emotions, but negative thought patterns can be changed with mindfulness and self-compassion.

We all want to reap the benefits of positive thinking, but sometimes we need help getting started. A BetterUp coach will help guide you towards practicing more positive self-talk. Start experiencing what it feels like to have a coach that's focused on your growth with BetterUp.

Having a positive attitude takes practice. If you struggle with positive thinking, know that you can't completely change how you practice self-talk overnight. It can be challenging for people with more pessimistic thoughts to change their habits of thought.

It's important to understand that sometimes you'll slip back into thinking negative thoughts, but that's okay. What matters is that you're trying to empower yourself to have a more positive mindset by becoming aware of your automatic negative thoughts and reframing them to be more positive.

Is there one particular situation or environment that makes you incredibly pessimistic? If you can identify areas that throw off your positive outlook on things, you can start to work on strategies that'll help. It can be something like your commute to work that gives you negative thoughts.

Try to have fun with the challenge. Next time, create a fun playlist of music to put on when you head to work. Avoid people or places that really drain your energy, and try spending more time with positive people.

While we love positive thinking benefits, you have to remember to be reasonable and logical with your mindset. Only considering positive thoughts blocks out any thoughts about how you'd react or prepare for something negative.

Negative thinking can creep up on us in a few different ways. If you're used to practicing negative self-talk, you may not even realize when you're doing it. It becomes automatic and actually creates cognitive bias in how we view the world.

You may only see the downside when facing a difficult situation. You might automatically filter out all positive aspects and only focus on the bad things. When we forget about positive affirmations, we forget that we're capable and have some control in our lives.

We also forget to look for humor in a situation. Positive thoughts may be attached to the situation, but you can't see them because you're too focused on the negative ones. Humor is a great way to bring the positives to the front.

Negative thinking can happen when you polarize everything that happens to you right away. Things can only be good or bad with nothing in between. When we're experiencing anything from new changes or something from our usual routine, they're perceived as positive or negative.

Your coworker just called in sick, but their work still has to be completed to meet the deadline. You've never done their job before, and you're worried you'll fail and ruin the entire project. Rather than spiraling into thinking the worst, you see this as an opportunity.

The mechanism for the connection between health and positivity remains murky, but researchers suspect that people who are more positive may be better protected against the inflammatory damage of stress. Another possibility is that hope and positivity help people make better health and life decisions and focus more on long-term goals. Studies also find that negative emotions can weaken immune response.

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.

Worry is predominantly verbal, as if talking to oneself about possible negative outcomes, whereas imagery is relatively infrequent, and tends to be brief (Freeston et al., 1996, Hirsch et al., 2012). In contrast, when instructed to relax, non-worriers report primarily images whereas those with GAD report similar amounts of verbal thought and imagery (Borkovec & Inz, 1990). The latter authors suggested that verbal worry may be a strategy to avoid more distressing emotional representations, such as images (Borkovec, Alcaine, & Behar, 2004). In partial support of this idea, Butler, Wells, and Dewick (1995) found that instructions to worry (verbally) about a distressing film led to less anxiety immediately afterwards than did instructions to think about it in images. However, verbal worry led to more intrusive images in the days following than did thinking in images. Thus, even if verbal worry leads to temporary reductions in anxiety, it can maintain negative thought intrusions in the longer term.

Similarly, high worriers given instructions to worry verbally reported increased negative thought intrusions from pre- to post-worry, but those instructed to worry in images actually showed a decrease (Stokes & Hirsch, 2010). This suggests that verbal thinking style plays a causal role in maintaining intrusions, perhaps serving to trigger subsequent worry episodes. The question of why verbal-based worry elevates intrusive thoughts remains unanswered. One possibility is that verbal thoughts in worry tend to be relatively abstract and over-general, raising many vague possibilities but reducing the possibility of resolving them because they are not clearly defined (Stber, Tepperwien, & Staak, 2000), which may instead maintain perceived threat (Philippot, Baeyens, & Douilliez, 2006). 006ab0faaa