Our thoughts are our lives: Seven Ways to Become an Optimist

Jun 13, 2019

“I have been taught since childhood that nothing is free in this world. Like if you laugh a lot today, you’ll cry a lot tomorrow. Moreover, I, a little girl, was scolded for laughter and fun — the most natural state for a child. These thoughts still haunt me in adulthood. When something good happens — a promotion at work, getting to know a nice person or just a good day — I cannot be happy about it to the fullest. I am haunted by the idea that soon the consequences will reach me and life will show its true face and demand payment. Most of the time, of course, nothing happens, but it is not that easy to get over the ideas rooted in childhood. I think they’re making me miss out on my own life. So now the most pressing question for me is how to finally become happy and optimistic.”

– Elena, 29

If you are reading this text, you’ve probably heard about “positive thinking”— it is one of the foremost trends in self-development and psychology. As is often the case with trends, there are a lot of myths and disputes about it. Many strongly oppose it, claiming that optimism imposed from the outside is unnatural for a healthy psyche. It only results in more stress, dissatisfaction with oneself and guilt when you are unable to be “positive” 24 hours a day.

Of course, there’s a certain amount of common sense in this. You certainly shouldn’t go into extremes. We won’t be telling you how to be always positive at all costs or to get rid of negative thoughts or to fight against anger, sadness, despondency and other emotions. All of these are perfectly normal and necessary for our mental health.

But pessimism brought to an extreme degree rarely benefits us either. The habit of seeing everything in a negative light leads to dissatisfaction with one’s life, self-flagellation, self-doubt and guilt. In such a state it is impossible to fully realize one’s talents and achieve success at work. Relationships with people also deteriorate, because the pessimist does not believe in the good intentions of other people. The pessimist becomes increasingly distant from society and very reserved. Life loses its bright colors, and he/she starts to believe that nothing good would ever happen and everything will only get worse. Such thinking can eventually lead to severe depression, which can only be cured medically.

That is why it is so important for each of us to learn to see the positive aspects in life, which are not as few as they seem. It’s just that the human brain is more inclined to take note of the negative. In this article, we will look at why this happens, and how to learn to think positively to make your life better.

 

Contents:

  1. The habit of thinking negatively
  2. How optimism changes lives for the better
  3. Seven ways to get into a positive mindset
  •  

The habit of thinking negatively

A negative perception of reality is quite natural for a human, and you should not blame yourself for it. After all, our brains have retained a lot of features from mammals, and animals need to focus on the dangers and the worst-case scenarios in order to survive and keep their children safe. [1]

The good news is that the habit of perceiving the world in black is really just a habit and established by neural connections that have been building up for years. This is a consequence of a variety of factors:

  • received education and beliefs imposed by parents;
  • the rapid pace of life, and as a result – frequent stresses and lack of time for oneself;
  • features of character or temperament: for example, melancholic persons are fearful and naturally prone to pessimism;
  • hormonal failures that can cause depression and other mental disorders;
  • Influence of the media which is more likely to publish bad news for the sake of high traffic.

Simply put, pessimism is a learned form of behavior, not something innate that cannot be eliminated. How do you stop thinking negatively? You just need to build new neural chains. It is quite possible to cultivate a positive view of the world because it is built according to the same laws as the negative.

How optimism changes lives for the better

“Before, I couldn’t enjoy life at all. I took my achievements for granted and did not appreciate the people who were next to me — I suspected them of self-interest all the time. I didn’t waste my time on “stupid” dreams, believing that they won’t ever come true anyway. But after some time I became tired of dark thoughts. I asked myself: why do I distrust the world so much? Is each and every first person really only thinking about ways to use me? Why do I restrict myself so much? I have a lot of opportunities, I can achieve anything I want. Then it was as though the scales had fallen from my eyes. I’ve re-examined all my life, mended ties with people and fallen in love with myself. My career has started to take off, and my life has become more interesting in general. Soon I’m going to Italy for a month. I will eat pizza every day, walk through the ruins of the Colosseum and visit the best boutiques of Milan — everything I dreamed of as a child. Now I can give a whole lecture on how to think positively and why it is so necessary.”

– Sofia, 36

“You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you.” This quote is attributed to many historical figures, but no matter who spoke it first its essence remains the same. You are a result of what you think. Your whole life is related to your thoughts. Thoughts determine feelings, feelings determine actions and actions determine your life. This means that to change your life you need to first change your mindset. [2]

Optimism helps you to do the right thing and respond positively to what life offers. It does not guarantee 100% success but allows you to at least take a step towards it. After all, if you want to win the lottery you need to buy a ticket. Many pessimists won’t make this seemingly obvious step.

The beneficial impact of positive thinking on success is obvious. However, not everyone believes that optimism can improve health. Meanwhile, scientists have conducted many experiments and each time found out that positive-minded people feel much better than pessimists. In particular:

  • they are less likely to be depressed;
  • they have lower levels of stress;
  • they have longer life expectancy;
  • they have higher body resistance to infections;
  • they are less likely to suffer from cardiovascular diseases.

In general, optimists are much better at dealing with life’s difficulties and have a higher quality of life. Most likely, this is caused by the “happiness hormones” which are produced in large quantities and better protect the body. Therefore, each of us needs to know how to get into the positive spirit.

The most important thing is to remember that we can control our thinking. We choose the ways in which we relate to life. It is never too late to affect your mind and your behavior to change your whole outlook on life.

Seven ways to get into a positive mindset

So, we have established that developing the habit of thinking optimistically is very possible — you just need to set yourself a goal. Now let’s list different ways to help the brain adjust to this new type of thinking. Perform these exercises in cooperation with each other, and do not forget that regularity is important for better results. In a couple of months, you will notice how your thoughts, mood and then whole life have changed.

  1. Purple bracelet

In 2006, the author of “A Complaint Free World”, Will Bowen suggested that everyone wear a purple bracelet to learn to live without complaints, criticism, and gossip. The bracelet had to be changed from one hand to the other at the first negative thought. The goal was to carry the bracelet on one hand for 21 consecutive days.

On the Internet, you can find hundreds of stories about how the bracelet helped people learn optimism. However, psychologists believe that such artificial suppression of negative emotions can be harmful to the psyche and can lead to depression and psychosomatic diseases. Therefore, we offer a more gentle option. Use the bracelet to pay attention to your thoughts and think about the benefits they can bring. Perhaps right now you need to complain about something to a loved one to get a portion of the care and attention that will fill you with energy. There is nothing wrong with negative emotions if you express them without harming yourself and other people, working through them instead of getting fixated. The important thing is that they do not cloud the mind and interfere with seeing the positive elements of any given situation.

  1. Gratitude journaling

Every day before going to bed write at least ten reasons why you should be grateful for the day. Even if nothing significant has happened, remember that you can be grateful for waking up in the morning, for the delicious food, the warm bed and for having loved ones. You can be grateful in general, for many things that we often consider ordinary and self-evident. This practice will help you to remember that there are already many good things in life. This is a great foundation to build the life of your dreams.

  1. Body language

The body and mood are closely interrelated. Therefore, if you cannot affect your mind, start with the body. For example, if you artificially portray a smile for only two minutes, the muscles will send the relevant signal to the brain and this will actually “turn on” your good mood. Do not forget about posture and a confident gait, as other ways to get into a positive mindset.

  1. Positive energy as per schedule

You need to set three alarms for any convenient time — but they need to ring every day. At the appointed time, take a break from work and think about something good for a minute. It is better if these thoughts are connected with your current situation. For example, if you’re busy preparing a report, think about how much you’ve managed to do. In just a few weeks, the brain will learn to notice good moments in the world around you. [1]

  1. Meditation

This practice has nothing to do with trance or other esoteric pursuits. Its purpose is to teach you to be in the present moment without worrying about the past and the future. After all, most often our pessimistic thoughts are connected either with anticipation of the future or with recalling past events. If you focus on the present for a moment, it will most likely turn out that right now everything is fine. You are at home or in the office which means that you have a roof over your head and work, you are not threatened, you are safe, and you have the resources to keep living.

Find a convenient place where no one will bother you. The most comfortable position is to sit upright so that there’s support for the feet and spine. Transfer all attention to your sensations: feel the body’s contact with the chair and the floor, notice the sounds around you. Observe how you breathe: how your chest or stomach rises and falls, how the nose draws in the air. You can mentally chant “inhale-exhale.”

In the process, the mind will certainly begin to wander, giving rise to some thoughts. Your job is to keep track of their appearance without switching attention to them and then return to concentrating on breathing. [3]

You can start practicing with just one or two minutes but it will become easier in the future and you’ll be able to increase the time. The main thing is to meditate every day, for example, immediately after waking up or before going to bed.

  1. Three advantages

When there is an unpleasant situation in life, you need to sit down and write down at least three good things that are present. When you get used to doing this every time, you will learn to focus on the positive, not the negative, and to take valuable experience out of any situation.

  1. 7Spsy Behavior Modification Technique

If our advice on how to become a positive and optimistic person did not help you, it is most likely that pessimism is deeply ingrained in your psyche and has become a stable behavior pattern, which would be hard to change by yourself. After all, it would mean recalling negative attitudes learned from childhood from the subconscious, and replacing them with positive ones.

The 7Spsy behavior modification technique has been developed for this purpose.  It is a patented behavior psychology technique based on the theories of I.P. Pavlov, B.F. Skinner, A.A. Ukhtomsky, and others. It affects the cause of negative thinking directly, allowing you to understand what has led to its development, and ways to get rid of it.

The 7Spsy behavior modification classes take place remotely and take 2 to 6 weeks starting with the diagnosis of the problem. Throughout the course, a professional psychologist will support you. You will be able to contact the psychologist in online chat, by e-mail or by phone.

The result of using the 7Spsy method will be to get rid of pessimism and promote profound changes in your thinking. You will learn how to be positive in any situation, you will begin to see the good in surrounding people and events again and become optimistic about the future. Welcome changes in your life will not be far behind.

Information from this website cannot be used for self-therapy and self-diagnostics. 

Institute of Distance Psychology Pte .Ltd UEN 201834385M 4 Battery Road, #25-01 Bank of Chaina Building Singapore 049908.

LLC Tekhnologii Ideala, Center for Research Psychology 

TIN 5406976032 / PSRN 1175476058801

+7 (800) 550-99-36

+7 (658) -671-95-25

info_sg@7spsy.com