How To Practice Positive Thinking

When everything feels a little bit chaotic, it can be hard to embrace a more positive mindset. But finding ways to face challenges and maintain a positive outlook can be an important game-changer for your physical, mental and emotional health.

Psychologist Susan Albers, PsyD, explains why you should adopt the power of positive thinking and how you can practice optimism on a day-to-day basis.

What is positive thinking?

Positive thinking involves embracing an optimistic mindset while actively thinking about the possible positive outcomes. It’s not about denying or suppressing negative emotions. Instead, it involves finding a realistic, optimistic view that allows you to acknowledge challenges head-on while focusing on what you can appreciate or improve along the way.

“Positive thinking doesn’t make the storm go away, but it gives you an umbrella and protects you from the wear and tear of stress,” illustrates Dr. Albers. “It’s not about ignoring the bad things out there in the world, but it’s a mindset that can help to shelter and protect you from it.”

Benefits of positive thinking

The power of positivity is widespread and infectious. Positive thinking impacts your mental, emotional and physical health. It can even influence your relationships and the moods of others. Positive thinking can:

• Lower your risk of disease and illness (including cardiovascular disease)
• Improve the outcome of your surgeries and treatments
• Extend your life expectancy
• Lessen anxiety and depression
• Improve your ability to cope with stress
• Improve your psychological well-being

How to think positively

Developing an optimistic mindset and practicing positive thinking takes time. In a lot of ways, it involves unlearning pessimistic beliefs and behaviors so you can see things in a better light. This process becomes easier when you’re working with a therapist who can guide you through these transitions.

“I suggest talking it out with a therapist because they can give you a different lens to the situation and help you figure out what’s blocking your positivity,” recommends Dr. Albers.

In addition to therapy, these other lifestyle changes and behaviors can help you adopt positive thinking.

Surround yourself with positive people

Emotions are contagious. So, the more you surround yourself with good people who share your values and have a positive mindset, the easier it becomes to embrace those same emotions.

“We’re often dragged down by people who are negative and we can feel it physically and emotionally,” notes Dr. Albers. “But positivity is also contagious, and when you’re around people who make you feel more optimistic, that also has a ripple effect.”

Fill your day with positive content

What do you read? What kinds of shows do you watch? What songs do you listen to throughout the day? If you spend a lot of time scrolling media that stresses you out or you find yourself doomscrolling, it’s going to weigh on you negatively. So, curate your content so you consume stories, songs and movies that carry positive messages and inspire you to embrace a more hopeful mindset.

Practice daily gratitude

“Write down at least three things you’re thankful for during the day,” advises Dr. Albers. “This helps to rewire your brain for optimism over time, and it makes it more of a habit to look for and point out things that we’re grateful for that may not automatically jump into our minds.”

Practicing gratitude and even using daily affirmations can help you celebrate the small wins. It also helps shine a light on any silver linings that you might be overlooking when negative things happen.

Avoid toxic positivity

That’s not to say you should avoid anything that’s negative. Toxic positivity can cause more harm than good when you’re denying or neglecting negative emotions for the sake of positivity. In those instances, try to acknowledge how you really feel and take a step back to look at what’s actually happening.

“It’s like being told to smile when you’re hurting — it can feel forced and invalidating,” recognizes Dr. Albers. “True optimism means honoring the hard feelings and holding space for hope.”

Reframe your perspective

Practicing positive thinking comes down to creating intentional, persistent habits related to the way you think, feel and react to certain situations. So, that means you should deflect negative thinking with more positive thoughts when it makes sense.

“Reframing negative thoughts retrains your brain. It’s all about repetition and practice,” says Dr. Albers. “The more you do it, the more natural and automatic it becomes.”

Take care of your personal health

Taking care of your physical health and overall well-being is just as important as keeping your mind healthy and positive. The better your health, the better your ability to think and react to stressful situations. So, as you take on this journey of positive thinking, make time for:

• Exercise
• Sleep
• Eating healthy
• Creating and maintaining social connections

“Getting seven to nine hours of sleep can be a game changer for your thoughts, and spending time with other people can really help you feel supported and understood,” encourages Dr. Albers. “When we feel good in our bodies, we feel good in our brains as well.”