There is a slew of modern-day research around the topic of optimism. We are living in a time where we may be more aware of our mental health than ever before. As a result, the subject of optimism has taken a front seat in the minds of researchers.
There are published studies on the impact of optimism on our physical and mental health. There are two recent studies linking optimism to longevity and well-being. Overall, research has shown that optimism has been linked to better physical and psychological well-being, better recovery from heart surgeries, more success at work, and more.
What is Optimism
Optimism reflects a belief or hope that the outcome of some specific endeavor, or outcomes in general, will be positive, favorable, and desirable. A common phrase to illustrate optimism versus pessimism is a glass filled with water to the halfway point: an optimist is said to see the glass as half full, while a pessimist sees the glass as half empty.
In other words, an optimistic person displays hope and confidence about future outcomes. They mainly expect the best possible outcome in most situations.
For some, optimism comes easy. Most of us know someone who sees that ray of sunshine peaking through the darkest clouds. No matter how bad a situation may seem at the time, they have confidence that the outcome will be victory.
We love these people!
We need these people!
We can be these people!
That’s right. No matter where you stand on the spectrum of optimism. You can learn how to be more optimistic. And that’s not just me believing in you. This, too, is a fact.
Let’s learn to adopt a more optimistic attitude and improve our lives.
9 Ways To Adopt An Optimistic Mindset
The following are ten strategies to help you become more optimistic.
- Acknowledge negative thoughts when they occur. Everyone gets negative thoughts at some point in time. Instead of dwelling on the worst-case scenario, practice using a different approach. Use the power of positive self-talk to reframe pessimistic thoughts with positive ones. If your inner dialogue is telling you, “This is too hard? I can’t do this.” Replace that thought with something like, “Although this is new to me, I can succeed if I work hard enough.”
2. Learn mindfulness. Mindfulness is the awareness of one’s internal states and surroundings.
This concept has been applied to various therapeutic interventions—for example, mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation—to help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.”
You can learn mindfulness by practicing the following techniques.
- Live in the Moment: Pay attention to what is happening by leveraging all your senses.
- Breathe: When you feel stressed or have pessimistic thoughts, find a quiet place to close your eyes and breathe in and out deeply.
- Practice Self-Respect: Self-respect is “Loving yourself and treating yourself with care. It’s the result of staying true to your values and not being willing to compromise.” PERIOD! By practicing behaviors that align with your values and beliefs, you can feel more optimistic and confident and improve your well-being.
- Self-care: When you care for yourself, you take action to be the best that you can to achieve mental, physical, emotional, and social fitness.
- Enjoy Your Passions: Increase your well-being by doing things you enjoy or are good at. Consider a hobby, sport, hiking, or whatever uplifts you and gives you satisfaction.
- Manage Relationships: Surround yourself with safe people, encouraging you to embrace and celebrate your authentic self. Cultivate relationships with people who are optimistic and supportive of you.
3. Take a break between tasks or activities to rejuvenate your mind and body. Find a quiet place where you can monitor your thoughts and physical sensations. A hot coffee, tea, or other beverage may stimulate your optimism and motivation. If you have time, a short nap can help refresh you for the remaining tasks during your day.
4. Reduce technology and social media time by setting a daily limit. This includes using your phone, computer, TV, and the news. Technology can be frustrating, the news is sometimes disturbing, and social media can make us unfairly compare ourselves to others. All of this can trigger pessimistic feelings. Instead, use the time for something productive or enjoy quiet time by relaxing or reading a book.
5. Enjoy the outdoors by walking in your neighborhood, going to a local park, hiking, or sitting on your porch. Fresh air, sunshine, and the beauty of nature are uplifting and will help you to relax and have a more positive outlook.
6. Be thankful for all you have, even the tiny things. We all have something to be grateful for being alive, having loved ones, shelter and food, or the beauty of flowers and nature.
Make a conscious effort to be thankful for something every day. Consider starting a gratitude journal to log what you are grateful for. Any time you need a lift, you can read your journal to remind you of your blessings. Gratitude fosters optimism and supports happiness.
7. Know your goals in life, short-term or long-term. What do you want to achieve in your life? Whether earning a college degree or pursuing a dream, Positive Psychology explains that “setting goals helps trigger new behaviors, helps guide your focus, and helps you sustain that momentum in life.”
- Start by writing down your goals. Prioritize each goal. What is most vital for you to achieve?
- Focus on working on one goal at a time.
- Break significant or long-term goals into smaller tasks to stay motivated as you progress.
- Track and monitor your goal and task progress.
- Reward yourself when you reach your goal – celebrate – you deserve it!
8. Prepare for the following day by creating a to-do list the night before. This exercise gives your brain something productive to look forward to the next day. Don’t be critical of yourself if you haven’t completed all your planned tasks. Be kind to yourself and handle unfinished tasks the next day.
This approach helps you to be more productive, decreases stress, and gives you a more optimistic outlook.
9. Adopt a growth mindset by embracing challenging situations. A growth mindset is the belief that you can achieve whatever you want, even if you are not naturally gifted in this area. A growth mindset is not limited but believes you can achieve your desired result with enough hard work and time. You realize that you will make mistakes along the way, which is a process of growth, not failure. We all make mistakes occasionally. By embracing and learning from the challenge, you will grow stronger, increase your resilience, and gain more positive insight as you navigate life.
Final Thoughts
A study of women by Harvard T.H. Chan School of Public Health researchers found that optimism is linked to an increased lifespan. This is only one of the benefits of having a positive frame of mind. Other benefits include better mental and physical health, increased adaptability, and an enhanced quality of life.
Although a low level of pessimism or skepticism can have some benefits, the rewards of being optimistic abound. Although optimism bias can harm us, optimism, as discussed here, is still essential for achieving a positive outlook on life.
Take your time and practice the strategies discussed here. Adopting an optimistic mindset empowers you to live your life with enthusiasm, good health, and happiness!
“Optimism is the faith that leads to achievement…no pessimist ever discovered the secrets of the stars, sailed to an uncharted land, or opened a new doorway for the human spirit’. Helen Keller (1880 – 1968)
I’m with Helen on this subject.
Be optimistic and prosper,
Elaine xx
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