How to be more positive (2023)

Being positive doesn't mean you never feel negative emotions or struggle with pessimistic thoughts. Everyone has days when they feel down or discouraged. The difference is thispositive thinkersdon't let their negative emotions control you.

They don't deal with their problems, instead they focus on finding solutions. They don't get caught up in negative thoughts and always try to see the bright side of life.

How to be more positive

Luckily, there are strategies you can use to gently push yourself to become more positive in your daily life. If you want to be more positive, there are a few things you can do.

Practice gratitude

Make a list of things you are thankful for. Write inJournal of Gratitudeand write down a few things that made you happy or grateful. These don't have to be original or earth-shattering observations — it could be something as simple as a beautiful, sunny day or your cat snuggling into your hand while trying to work.

enjoy anticipation

Find something to look forward to every day. Research has found that looking forward to something positive helps improve mood and reduce stress.

Whether you're visiting your favorite bookstore, enjoying a cup of coffee with your friends, taking an evening stroll in the park, or reading your favorite book, make sure you find something to look forward to every day. This will help you stay positive even when things aren't going your way.

practice mindfulness

mindfulnessis the practice of focusing fully on the present moment, including your thoughts, sensations and your surroundings. It can havea multitude of advantages, including improving your awareness of your thoughts and moods.

If you're feeling stressed or overwhelmed, take a few deep breaths and focus on the present moment. Notice how your body feels and what sounds you can hear. Once you learn to identify your thoughts, you can actively work on replacing negative thoughts with more positive ones.

to smile

Even if you don't feel happyforce yourself to smilecan actually make you feel better. Smiling helps release chemicals in your brain that make you feel happy and relaxed.

Researchers have found that smiling not only helps evoke positive feelings, but also helps you see the world from a more positive perspective.So the next time you're feeling down, try smiling for a few minutes and see how it can help you become more upbeat.

Use positive self-talk

The things you say to yourself affect how you feel about yourself and the world, and self-criticism inevitably erodes your ability to see the bright side. Researchers have found that switching from negative self-talk topositive self-talkcan help improve emotions and reduce stress.

Characteristics of positive people

Being positive doesn't mean just having happy thoughts all the time. Even the most optimistic people experience sadness, discouragement, and anger. However, positive people generally have the following characteristics:

Benefits of being positive

Being positive has many benefits, both mentally and physically. Some of the most notable benefits are:

• Better mental well-being: Positive people tend to have better mental health. You experience less anxiety or depression. They are also more resilient to life's challenges. During difficult times, a more positive attitude can help create a buffer against the negative effects of stress.
• Increased Happiness: Positivity is also associated with greater happiness andsubjective well-being.Positive people can find joy in their daily lives and are not easily swayed by stress or negative emotions.
• Better physical health: Research suggests that having a more positive attitude is associated with better physical health. Positive people are less likely to die from cardiovascular disease and live longer than their pessimistic peers.
• Stronger Relationships: Positive people are less likely to have conflict with others and have healthier, more fulfilling interpersonal relationships.

Potential pitfalls of being less positive

While there are many benefits to being positive, there are also some potential pitfalls to be aware of. Experiencing negative thoughts can contribute to depression and anxiety.

It's also a lot harder to take care of yourself physically when you have morepessimisticPosition. Negativity means not only feeling more stressed in general, but also neglecting health behaviors that play an important role in overall health, including eating nutritious foods and getting regular exercise.

When you're less positive, it can also be difficult to feel motivated to achieve your goals. Negativity, especially when directed at yourself, interferes with your ability to set goals and find the drive to pursue them. It can erode your sense of self-efficacy and make you feel like nothing you do would make a difference.

Can you be too positive?

If the need to be positive all the time causes you to ignore or deny the existence of negative emotions, it may mean you are being too positive. Known astoxic positivity, this tendency causes people to feelShame, dand without support when struggling with darker emotions or difficult experiences.

frequently asked Questions

A word from Verywell

Some people seem to have a natural knack for seeing the bright side, while for others it takes a little more work. If you find yourself tending to engage in negative thoughts, there are strategies you can use to be more positive. Observing how you are talking to yourself, actively challenging your negative thoughts, and practicing gratitude are just a few techniques that can help.