Winston Churchill said that “a pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Having a positive attitude can help you make the best of difficult situations. A positive mindset may help you find solutions to problems, or it may help you realize that what first seemed like a problem really isn’t a big deal after all.

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And negative thoughts don’t just affect your mood … they also affect your health. Researchers found that people who had a positive outlook were one-third less likely to have a heart attack or other heart issue within five to 25 years than those with a more negative outlook—even if they had a family history of heart disease.¹

Luckily, positive thinking is a skill that anyone can learn. Here are five tips to train yourself to think positively.

How to Think Positively: Best Practices for Mind and Body

1. Notice and reframe negative thoughts. At first, you may not even be aware of your negative thoughts. Spend a day paying attention to your self-talk. You may be surprised by how many of your thoughts are pessimistic.

   First, don’t criticize yourself for having these thoughts! Just notice your next negative thought and say to yourself, “Cancel that!” to stop the pattern. Next, reframe the negative thought by turning it around and finding something positive. For instance, instead of being irritated by traffic, spend a moment appreciating your car or the extra time to listen to music or a podcast. Rather than thinking, “I’m terrible at cooking” when a meal doesn’t turn out well, think, “Every day, I get better at cooking.”

2. Practice gratitude. Take time to acknowledge the good things in your life. Doing so will put you in a more positive frame of mind. A regular practice of saying or writing down three things you’re grateful for each day will help train you to look for things that make you happy. The more specific you can be, the better! Perhaps today you’ll feel grateful for your favorite sweater, your comfortable bed, and your beloved pet. Maybe tomorrow you’ll feel grateful for an inspirational teacher, the friend who’s always there for you, and the delicious dinner you cooked (because every day you get better at cooking!).
3. Be kind to yourself. Make a quick list of five things you enjoy doing. You might be surprised to realize that you don’t often do the things you enjoy! Keep that list handy and do something that makes you happy as often as you can, whether it’s taking a walk before work, enjoying a bubble bath, or reading a book. The better you feel, the more positive thoughts you’ll notice yourself having.
4. Do something good for others. It feels even better to do something nice for others than for yourself! Buy a coffee for the person in line behind you at the café, send someone a silly card, or simply text a friend and tell them how much they mean to you. By making someone else feel good, you’ll put positivity into the world and also feel good about yourself.
5. Laugh! It’s easy to find negativity in this world. It’s OK to tune that out from time to time and find the fun. Spend time with a friend who makes you laugh, watch a funny TV show or movie, or enjoy your favorite comic on stage (live or in a recorded performance). Even remembering something funny that happened in the past can make you laugh today and improve your mood.

Put these tips into practice and notice how much better you feel. Once you’re thinking positively, you’ll realize you can do anything!

How to Think Positively: Science-Backed Methods 

Business consultant, Mark Guidi compiled a list of five studies² that reinforce the benefits of positivity. 

• Visualization and Happiness: A study involving 102 individuals with anxiety disorder divided them into three groups. One group visualized positive outcomes to their worries, another thought of verbal positive outcomes, and the third visualized any positive image when worrying. The groups that visualized positive images showed significant improvements in happiness and restfulness as well as a reduction in anxiety.
• Happiness and Success: A comprehensive review study that included over 275,000 participants examined the relationship between happiness and success. The findings revealed that happier individuals tend to be more successful, driven by their optimism and positive mindset.
• Stress and the Immune System: Dr. Suzanne Segerstrom led a study that synthesized findings from over 300 studies to investigate the impact of stress on the human body. The research found that short-term stress can enhance the immune system, while long-term stress can lead to its weakening and other health issues.
• Coping Mechanisms and PTSD: The Penn Resilience Program is based on decades of research and focuses on teaching techniques to cope with stress and foster positivity. This program has been implemented among various groups, including school children, college students, and U.S. Army soldiers, to improve mental resilience and prevent conditions like post-traumatic stress disorder (PTSD).
• Positive Thoughts and Longevity: The Nun Study analyzed autobiographies written by nuns in 1930. The study identified that those who expressed more positive emotions in their writing had longer lifespans, suggesting a link between positive thinking and longevity.

Each of these studies underscores the significant impact of positive thinking on various aspects of life, from emotional well-being to physical health and success.

Earn Your Degree from Walden University 

You can even earn a degree. If you’re working full time, you’ll need to use the power of positive thinking to figure out how to balance your job and education. Earning a degree online is a great option, whether you want to earn a bachelor’s degree or an advanced degree, like a master’s or a PhD.

Accredited online colleges go through the same accreditation process as campus-based colleges, and online education allows you to take courses from home or anywhere else you have internet access. Plus, online courses give you the benefit of completing coursework at whatever time works best for you. This enables you to continue working while earning your degree.

Walden University is an accredited institution offering bachelor’s, master’s, and doctoral degree programs online. Expand your career options and earn your degree in a convenient, flexible format that fits your busy life.

Walden University is accredited by The Higher Learning Commission, www.hlcommission.org.

¹Source: www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking

²Source: www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking