How to think positively when depressed
Review
Do you tend to see the world as half-full or half-empty?
Studies have shown that both can have an impact on your physical and mental
health, but that having a positive outlook is preferable.
According to a recent study that tracked 70,000 women from
2004 to 2012, those who were optimistic had a considerably lower risk of dying
from a number of main causes, such as:
- Heart disease
- Stroke
- Cancer, with breast, ovarian, lung, & colorectal cancers
- Infection
- Respiratory diseases
Positive thinking also has other demonstrated benefits, such
as:
- Improved quality of life
- Higher levels of energy
- Improved bodily and mental wellbeing
- Quicker recovery from illness or injuries
- Less cold
- Decreased depression rates
- Improved coping and stress management techniques
- Extended lifespan
Although it may seem magical, positive thinking cannot solve
all of your issues. It will, however, help you approach challenges in a more
upbeat and constructive manner and make issues appear more manageable.
Tips
for thinking positively
A number of proven strategies, including positive self-talk
and positive imagery, can be used to promote positive thinking.
Here are some pointers to help you get going on positive thought training for your brain.
Keep your
attention on the positives
Obstacles and difficult circumstances are a part of life.
Focus on the positive aspects, no matter how minor or seemingly trivial they
may seem, whenever you are faced with one. Even when it's not immediately
apparent, there is always the proverbial silver lining in every cloud if you
look for it. Consider how if someone changes plans, it gives you more time to
watch TV or engage in other enjoyable activities.
Show
gratitude
It has been demonstrated that cultivating appreciation
lowers stress, boosts self-esteem, and builds resilience even during really
trying times. Try to express your thankfulness at least once per day by
reflecting on the people, events, or things that make you feel some level of
comfort or satisfaction. This can be done by expressing gratitude to a coworker
for assisting with a project, a loved one for doing the dishes, or your dog for
its unconditional affection.
Keep a
gratitude notebook.
Studies According to a Reliable Source, journaling your
gratitude will boost your optimism and sense of well-being. This can be
accomplished by keeping a daily thankfulness notebook or by making a list of
things for which you are grateful on days when you are struggling.
Allow
laughter to enter your life
Research has shown that laughing reduces stress, anxiety,
and sadness. Additionally, it enhances mood, self-esteem, and coping
mechanisms.
Allow you to laugh and be open to humor in all
circumstances, especially the trying ones. The atmosphere is immediately
brightened, and a small bit of difficulty is removed. Even if you're not in the
mood, feigning or forcing yourself to laugh might make you feel better and
reduce stress.
Spend
time with inspirational individuals.
Both negativity and positivity may spread quickly. Think about the people you are interacting with. Have you ever observed how a person in a foul mood can make practically everyone in the room feel bad? The impact of a positive person on others is the reverse.
It has been demonstrated that being in a positive
environment increases chances of success and boosts self-esteem. Be among
individuals who will encourage you and help you find the bright side.
Engage
in constructive self-talk.
We are often the hardest on ourselves and our harshest
judges. This may lead you to develop a long-lasting unfavorable self-perception
over time. You must be aware of the voice in your brain and respond with
encouraging words, commonly referred to as positive self-talk, if you want to stop
it.
According to research, even a slight modification in the way
you speak to yourself can have an impact on your capacity to control your
emotions, thoughts, and behavior under pressure.
A sample of constructive self-talk is as follows: Try
thinking, "I'll try it again in a different manner," as opposed to,
"I really messed it up."
Identify
your weak points.
Find the areas of your life where you tend to be the most
negative by taking a close look at each one. Not certain Consult a reliable
friend or coworker. They might be able to provide some information. Your
tendency to be pessimistic at work can be noticed by a coworker. Your partner
might observe that you tend to become extra irritable while driving. Focus on
one thing at a time.
Make a
good impression each day.
Establish a morning ritual where you do something inspiring
and uplifting. These are some suggestions:
- Say to yourself, "It's going to be a good day," or something similar.
- Play a joyful, uplifting song or playlist.
- By complimenting someone or doing something kind for them, you can spread some happiness.
How to
maintain positivism in the face of adversity
When you're mourning or going through any severe distress,
it can feel impossible to try to be positive. It's crucial to release yourself
from the strain of trying to see the bright side during these circumstances.
Instead, direct that focus on obtaining assistance from others.
The goal of positive thinking isn't to suppress all of your
unpleasant feelings or thoughts. The most challenging times in our lives are
frequently what spur us on to move forward and make constructive changes.
Try to imagine yourself as a good friend in need of support
and wise counsel when going through such a moment. Do you have any advice for
her? You would probably acknowledge her emotions, remind her that she has every
right to feel sad or angry given the circumstances, and then lend support by
gently assuring her that things will improve.
Negative
thoughts' adverse effects
Negative thinking and the plethora of emotions that can go along with it, such as pessimism, tension, and anger, can result in a variety of physical symptoms, raise your risk of contracting diseases, and reduce your lifespan.
Our bodies release stress hormones, regulate metabolism, and
activate the immune system when we are under stress or experiencing other
negative emotions. Stress for extended periods of time causes your body to
become more inflamed, which has been linked to a range of dangerous disorders.
These are just a few signs of stress:
- Headache
- Body aches
- Nausea
- Fatigue
- Difficulty sleeping
There is a larger risk: when one is cynical, stressed,
angry, or hostile:
- Heart disease
- Heart attack
- Stroke
- Dementia
When
should I get medical help?
Consult a doctor if you're having problems controlling your
emotions and feel like bad ideas are taking over your mind. You might gain from
receiving medical assistance, such as counseling or positive psychology. A
psychological issue that has to be treated may be the root of persistently
unpleasant thinking.
Lesson
to take away
Although it won't be possible to erase years of pessimism
and negative thinking overnight, with little practice, you can learn how to
view situations more optimistically.
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