Staying Positive

Gail Marion Ayotte MSEd, ATC, LAT, CKTP

“Positive thinking is more than just a tagline.  It changes the way we behave. And I firmly believe that when I am positive, it not only makes me better, but also makes those around me better.”   Harvey Mackay (Businessman, Author, Columnist)

I came across this quote a while back and it has become a strong motivating force over the last two months.  It is as simple as reminding ourselves that every day has something positive in it (although, lately it seems like most days you have to look a little harder to find it).  And it is as complicated as improving your outlook on life and trying to build an optimistic outlook and keep working towards something better.

At one time or another, we have all been advised to stay positive. It can feel impossible when you are experiencing anger, sadness, challenges, or negativity. But, being positive does not equal being happy.  The definition of positivity is having hope and confidence in one’s ability to handle what’s tough, along with remembering that nothing is all negative all the time. Where there is positivity there is hope, and where there is hope there are options.

Here are five ways to bring positivity to your daily routine:

1.  Create a Positive Environment:   Surround yourself with people who will help you to stay positive in negative situations and who will support you.  Think about whom you spend your time with and what you are listening to. Consider the most negative people and information sources in your life and work at reducing the amount of input they have in your day.  This will free up precious time for you to spend with more positive influences.  You can listen to music that sounds the way you want to feel. Research has shown that music activates the region of the brain that releases the neurotransmitter dopamine and also relaxes the body. So, listening to music that you enjoy can, in fact, make you feel happier.

2.  Be Grateful:  Always be grateful. Simple enough, but way easier said than done.  Studies have shown that people who actively engage in the practice of gratitude are less depressed. Start simply by making a gratitude list (just 2 or 3 things) and post it somewhere so you can see it throughout your day.  It will elicit more positive energy and you will feel much better.  Another effective practice is to carve out 5-10 minutes every morning and start your day by writing in a gratitude journal. Make sure to be specific.  Research has found that your brain will always default and focus on the negative (worries, tragedies, failures, etc.).  So, you need to actively redirect your thoughts to focus on the positive.  There are a lot of things happening in life, which you often hold inside.  When you express those emotions, you feel relief. It is important to have someone trustworthy you could talk to and someone who can understand what you are going through. And if you don’t have that kind of person in your life, write it down.

3. Add Value:  It is often said that “what you put out into the universe you get back”.  Not from everyone and not all the time, but generally it is true. Adding value and spreading positivity by example is easy.  Sometimes you don’t have to do anything – just listening or encouraging someone when they are facing a challenge has been shown to have a positive effect on the outcome.  You can also help others by volunteering or doing charity work.  Researchers found that when we dedicate our energy to help others it has a significant effect on our happiness. This is because you focus will on how you can give to others and you end up paying less attention to the negative influences in your own life.  You also may realize just how much you have to be grateful for.  Choose something you are passionate about, volunteer for a cause you believe in, or take a class and learn something new.  There are several studies that have shown that people who feel a sense of meaning in their life are healthier, live longer, and have greater life satisfaction.

4.  Exercise Regularly / Eat Well / Sleep:  Of course, these are obvious.  These are the building blocks of positivity.  It is easier to find patience for family members, energy to work, and power to focus when you do these things consistently.  Research has found that physical activity helps to fight depression. Regular exercise releases endorphins, neurotransmitters which improve your mood.  Proper nutrition provides the fuel your body and mind need to accomplish physical and mental work throughout your day. Your body requires calories consistently throughout the day in order to work efficiently.  Sleep is vital t0 maintain a positive outlook.  It is the only time of day when your body physically repairs itself and your mind recovers from the stressors of the day.  When you get the proper amount of sleep it helps your mind stay focused, improves your productivity, and increases perceived happiness. People who get proper sleep tend to feel less anger and less stress.  In a sleep study it was shown that when you do not get enough sleep the function of the hippocampus (the part of a brain which processes positive thoughts) starts to decrease and you develop more negative thoughts.

5.  Improve Self-esteem:  Research has shown that people with higher self-esteem are able to handle adverse situations better.  If you feel good about yourself and your abilities you are able to meet obstacles with more positivity.  That is not to say that you handle all challenges easily, but those with stronger self-esteem are not as likely to focus on the negative.  An easy way to improve your self-esteem is by starting your day with positivity.  It sets the tone for the rest of your day.  Take a moment to think about a recent success, give yourself a compliment, or create a positive mantra for the day (a word or short sentence to remind yourself of your ability to succeed).

Being a positive person requires effort.  Most of us have a relative or friend who can always find the good in any situation.  Some of that is how you are “designed”, but some of that can be learned behavior.  It takes some effort.  You may have a lot of responsibilities and problems in your life right now.  You may think it is too much to try to stay positive all the time.  There have been many studies that show that being able to think optimistically is good for your health and well-being.  So, when you have a negative thought ask yourself, “Is there a positive way I could look at this?” and you will find there will be opportunities every day to change your thinking to positive.