5 ways to think more positively (2023)

You've probably heard a thing or two about it.Benefits of positive thinking. Research suggests that positive thinkers have better stress management skills, stronger immunity and a lower risk of cardiovascular disease.

While not a health panacea, adopting an optimistic outlook instead of dwelling on negative thoughts can benefit your overall mental well-being. Fortunately, there are things you can do to learn to think more positively.

Benefits of positive thinking

Being a positive thinker can have several important health benefits. In one study, researchers found that people with a more optimistic attitude had a lower risk of dying from a variety of serious illnesses, including:

• breast cancer
• colon cancer
• Infection
• heart disease
• lung cancer
• ovarian cancer
• Illnesses of the respiratory tract
• attack

Studies have also shown that optimists are physically and mentally healthier than their more pessimistic counterparts. For example, research has shown that more positive thinking is linked to better immunity,greater resistance to stress,and lower rates of depression.

How to think more positively

So what can you do about it?Become a more positive thinker? Some common strategies include learning to recognize negative thoughts and replacing them with more positive ones. While it may take some time, you may find that positive thinking comes more naturally.

Avoid negative self-talk

Internal dialogue involves the things you mentally tell yourself. Think of it as the voice inside your head that analyzes how you behave and how you interact with the world around you. If your inner dialogue focuses on thisnegative thoughts, your self-esteem may suffer.

So what can you do to combat these negative self-talk patterns? One way to break the pattern is to notice when you have these thoughts and then actively work to change them.

Paying attention to your self-talk is a good place to start when you're trying to think more positively. If you find yourself prone to negative self-talk, you can look for ways to change your thought patterns and redefine your interpretations of your own behavior.

try the humor

It can be difficult to maintain optimism when there is little humor or joy in your life. Even in the face of challenges, it's important to keep an open mind to laugh and have fun.

Sometimes just recognizing the potential humor in a situation can reduce stress and brighten your perspective.Looking for sources of humorWatching a funny comedy or reading jokes online can help you think more positively.

cultivate optimism

Learning to think positively is like building a muscle; The more you use it, the stronger it gets. Researchers believe that theirexplanatory style, or how you explain events depends on whether you are an optimist or a pessimist.

Pessimists, on the other hand, tend to have a negative attribution style. If you attribute these good events to outside forces, you are probably thinking very pessimistically.

The same principles apply to explaining negative events. Optimists tend to see bad or unfortunate events as isolated incidents beyond their control, while pessimists see these things more often and often blame themselves.

If you take a moment to analyze the event and make sure you are giving yourself credit for the good things you are due and not blaming yourself for things that are beyond your control, you can start to feel more optimistic.

practice gratitude

Consider keeping agratitude journalwhere you can regularly write about the things in life you are grateful for. Research has found that writing thoughts of gratitude can improve your optimism and overall well-being.

If you find yourself having more negative thoughts or feelings, take a few minutes to write down a few things in your life that bring you joy. This simple activity can help you shift your focus to a more optimistic mindset.

Keep practicing

There is a lunchtime switch to positive thinking. Even if you're a natural optimist, it can be difficult to think positively when faced with challenging situations. As with any goal, it's important to stick with it for the long term. Even if you find yourself immersed in negative thoughts, you can find ways to minimize negative self-talk and develop a more optimistic attitude.

Finally, don't be afraid to enlist the help of friends and family.

Remember that to think positively, you need to take care of yourself. Investing energy in the things you enjoy and surrounding yourself with upbeat people are just two ways to encourage positive thinking in your life.

When to seek help

If you are having trouble thinking positively and instead feel that negative thoughts or emotions are taking over your life, talk to your doctor or therapist. Negative emotions that cause stress or interfere with your ability to function normally can be a sign of mental illness such as mental illness.DepressionoSuffering.

A doctor or psychotherapist can assess your symptoms and recommend treatments that may help.psychotherapyand medications can be used to treat the symptoms and improve your ability to think more positively.

A Word from Verywell

Learning to think positively is not a quick fix and can take time to master. Analyzing your own thinking habits and finding new ways to incorporate a more positive attitude into your life can be a good start to adopting a more positive thinking approach.