Positive thinking: Reduce stress by eliminating negative self-talk
Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided.
Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.
Indeed, some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills. Here's how.
Understanding positive thinking and self-talk
Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations.
Positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst. AND find the silver lining.
Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head every day. These automatic thoughts can be positive or negative. Remember thought manifests. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information. Your believe system plays a big roll.
If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.
The health benefits of positive thinking
Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:
Increased life span
Lower rates of depression
Lower levels of distress
Greater resistance to the common cold
Better psychological and physical well-being
Reduced risk of death from cardiovascular disease
Better coping skills during hardships and times of stress
It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.
Identifying negative thinking
Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:
Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, say you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.
Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you. At this point I want you to remember … what other people think of you has nothing to do with you … it has to do with their jealousy and insecurities, never take on their issues you know your truths.
Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
Polarizing. You see things only as either good or bad, black or white. There is no middle ground. You feel that you have to be perfect or that you're a total failure.
Focusing on positive thinking
You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. And sometimes you need to change your belief system or alter the brainwashing that occurred in the past. Here are some ways to think and behave in a more positive and optimistic way:
Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship, for example. You can start small by focusing on one area to approach in a more positive way.
Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them. If you practice you might just catch your argumentative or protective mind off guard and store this positive idea as the truth in you subconscious.
Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed. You will find that if you change everyone around you change too.
Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn to manage stress. It is crucial to let go of your anger. Anger can pull you down. That is why exercise is important it will also help you to release the anger.
Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways. Positive people also have a higher frequency of vibration and can pull you up.
Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. Be your own best friend. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Remember who you are … you are this fantastic soul that GOD created. Do not let Mind interfere with your Soul Purpose.
Here are some examples of negative self-talk and how you can apply a positive thinking twist to them.
| Negative self-talk | Positive thinking |
| I've never done it before. | It's an opportunity to learn something new. How exiting….. |
| It's too complicated. | I'll tackle it from a different angle. I know I can do this… |
| I don't have the resources. | Necessity is the mother of invention. I will make it work… |
| I'm too lazy to get this done. | I wasn't able to fit it into my schedule but can re-examine some priorities. The sooner I do this the sooner I am free to do what I like … |
| There's no way it will work. | I can try to make it work. And if I can get it to work I am HOT… |
| It's too radical a change. | Let's take a chance. I might like it…. |
| No one bothers to communicate with me. | I'll see if I can open the channels of communication. I don’t want to be in the dark…. |
| I'm not going to get any better at this. | I'll give it another try. And the I will accept the outcome.. |
Practicing positive thinking every day
If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you. Plus, when you share your positive mood and positive experience, both you and those around you enjoy an emotional boost.
Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.
